Holiday Stress Busters

Oh the holidays! They can be the best of times and the worst of times. On the good side, I absolutely love spending time with family and friends whom I don’t see regularly, and I love decorating our home and spending more time in the kitchen. But with these fun activities come long lines at the mall, traffic jams, and the general stress of shopping, cooking, and cleaning. So…keep reading to learn how you can learn to reduce stress!

When we should all be spending more time close to home and hearth, we are rushing with so many holiday-related activities on top of our already busy schedules. . And then there is the food; while it is wonderful to get invited to so many parties, your sister doesn’t always have your health or your weight management struggles in mind when she serves creamed onions, stuffed sweet potatoes, and that impossible-to-resist pumpkin cheesecake! And then there is the eggnog and all those appetizers!

All of this can add up to more stress, and that stress can have a big impact on your immune system. Yes, it is true; stress can weaken the immune system. In fact, there is a whole field of science (called psychoneuroimmunology) that studies just how powerfully our mind influences our health and what these scientists are learning is that what goes on in our minds can dramatically affect our bodies.

How do you know if you are stressed?

This may sound a little strange, but many of you may be more stressed than you know.

Typical signs that you are stressed include anxiety, feeling time pressure, forgetfulness, tight muscles, changes in appetite, changes in digestion, and insomnia. But you may also be stressed if you are noticing forgetfulness, anger, low libido, or even changes in your menstrual cycle.

Chronic stress is a bit of a vicious cycle where the hormones of stress tend to create more stress later on. So the more stress you feel, the more you feel stressed. Your immune system takes a big hit when you experience these chronic stresses, but you are also at a higher risk for anxiety, depression, digestive problems, heart disease, sleep problems, and weight gain.

In order to survive this holiday season with your immune system intact, I recommend the following tips to reduce stress:

• Focus on what is important: Your family and friends are what is important during the holidays, not the perfect gift. Nothing expresses love better than love; show them you care.
• Take time for you: Don’t just fill your to-do list with errands for other people. Be a little selfish and remember to find time to relax and also try to set realistic goals on what you can get done each day.
• Find time to exercise: Yes, it is cold outside, yes it is dark outside, yes you had too much to eat last night and want to stay in bed, but getting up and doing a yoga tape or going to the gym will not only help your mood and your energy, but also quells anxiety, lifts depression, and gives your immune system the boost it needs.
• Practice mindfulness (also called thoughtfulness): Call it mediation, prayer, or just quiet time, but research supports the use of thoughtfulness as a way to reduce stress. Deep breathing is often the quickest way to send your whole body a relaxing message.
• Don’t abandon your healthy habits: You know what you should be eating. There are many temptations and you might think that a sugary treat will help your mood, but that good feeling is fleeting and then will be followed by guilt or feeling bad when your sugar rush turns into a blood sugar drop. Check out this article for healthier holiday eating tips.

Stress can have a real and powerful affect on your immune system. What we do each day can either support your immune system or hurt it. Reducing your stress takes a bit of time (to meditate, exercise, etc.) but the payoffs are great for both you and your immune system.

How will you reduce your stress this holiday season? Share your own tips in the comments section below!

Guest post by,

Jamie McManus, M.D., FAAFP

Urgent - Tell USDA to Keep Apples GMO - FREE

Time is Ticking! Tell USDA to Keep Apples GMO-free

Submit Comments by midnight, Monday, December 16 

Keep apples GMO-free  The way they are meant to be! http://farmtoconsumer.org/ Submit comments by   Monday, Dec. 16 at 11:59 p.m.

Now's the time! Tell USDA to keep apples GMO-free by midnight tonight!

I have had this conversation with my children and their friends multiple times.  Just this summer in fact, we picked apples at our friends house and the apples were absolutely delicious but they didn't look perfect like in the store.  The difference was they were fresh, grown without chemicals, radiation and wax.  Explaining those differences is one thing, but now the biotech industry is wanting to add apples to a growing list of foods to grow genetically engineered.  Their promise?  Resistant to bruising and turning brown.  But wait a minute, shouldn't we want food that has a limited shelf life?  Don't we want food in the most natural form?

Below I am sharing with you a "Call To Action" email I received this morning from Farm To Consumer Legal Defense Fund.  I hope you will respond today and share this with your family and friends and in your social media so we can stop this from being approved.  

The old saying... An Apple A Day Will Keep The Doctor Away, may not be true anymore if it is approved.

_________________________________________________________________

 The biotech industry keeps promising to solve major problems, from world hunger to malnutrition. Instead, they've given us herbicide-resistant and pesticide-producing crops, increasing Americans' exposure to toxic chemicals. 

What's the latest genetically engineered crop that's heading for your plate? 

Apples that never turn brown.

Like all genetically engineered crops, these new apples have not been proven safe for human consumption. Even worse, they use a troubling new genetic engineering technique, RNA interference.

A 2012 Cell Research study indicated that ingesting RNA material from certain plant-based foods can have unexpected effects in mammals.  

Humans should not have to serve as the guinea pigs for this technology! 



Although these GMO apples are primarily targeted to the fresh-sliced apple market, they could also find their way into juice, baby foods or applesauce at the processing level--all products frequently eaten by children and babies who are at increased risk for any adverse health effects.

Even the apple industry has opposed this genetically engineered product due to the negative impact they could have on farmers growing organic and non-GMO apples through contamination, and to the image of the apple industry as a whole. If the apple industry doesn't want GMO apples, and consumers don't want GMO apples, then who wants these apples on the market?


This product would only benefit the biotech industry and big food processing companies.

See more info and talking points.

Submit comments to USDA by Monday, December 16, 2013 at midnight.
Please share this alert with family and friends, http://bit.ly/FRN13434

What Is Diabetes?

Tom Hanks recently joined Paula Deen and Sherri Sheppard in announcing that he too has type 2 diabetes. Since November is Diabetes Awareness Month, I think it is a good time for us all to take a look at our diet and exercise routine and see if we are doing our best to avoid this all-too-common (and preventable) disease.

With 26 million children and adults diagnosed with diabetes and close to 80 million with pre-diabetes (that is almost 1/3 of all people in the United States) it is easy to think that this disease is unstoppable. But this is absolutely not true; in fact, type 2 diabetes is 100 percent preventable. Look at Sherri Sheppard; she now credits type2 diabetes with saving her life.

In her new book (How to Lose Weight and Beat Diabetes), Sherri tells how when she was diagnosed her doctor was blunt about her high blood sugar. She said, “Sherri, you love wearing those shoes, don’t you?” Sherri said, “Yes, I do.” Her doctor then said, “You won’t be wearing them with your foot cut off, because if you keep eating the way you are eating, that’s where you’re headed.” Sherri is now eating healthier, exercising, has lost a significant amount of weight, and feels better than she has in a long time.

What is diabetes? 

Diabetes can be defined as having abnormally high blood sugar because the body either does not produce enough insulin (a hormone that helps regulate blood sugar), or because the cells of the body do not respond properly to insulin (or both).

There are two types of diabetes.

Type 1 diabetes typically occurs in young people, although it can occur in later life (up to around 40 years old) and is a condition where the insulin-producing cells in the pancreas stop producing insulin. The destruction of the insulin-producing cells is thought to be an autoimmune reaction. Type 1 diabetes accounts for about 10 percent of diabetics; type I diabetics will always require insulin.

Type 2 diabetes can happen at any age, although until very recently was quite rare under the age of 40. It develops first as insulin resistance in the cells of the body—meaning that the cells have a difficult time utilizing glucose from the foods you eat. This occurs as a result of eating a high-fat, high-sugar diet and becoming overweight or obese. If untreated, blood sugar levels will continue to climb until you are diagnosed with diabetes.

One of the biggest concerns with diabetes is that it is a silent disease in its early stages. Some estimates suggest that up to 1/3 of people with diabetes are not aware that they have it.  You may be at risk for type 2 diabetes if you:

§ • Are overweight or obese

§ • Don’t exercise regularly

§ • Have high cholesterol or high blood pressure

§ • Are Latino, African American, American Indian, Alaska Native, Asian American, or Pacific Islander

§ • Have a parent or sibling with diabetes

Diabetes symptoms include fatigue, frequent urination, constant hunger, excessive thirst, blurry vision, tingling or numbness in hands and feet, and slow wound healing. Diabetics have an increased risk of heart disease, stroke, kidney failure, blindness, amputation, sexual dysfunction, and nerve problems.

Prevention is the key!

There is much you can do to prevent and even reverse diabetes. Recent research shows that an anti-diabetic diet is not only good for diabetics, but also for anyone. (So start now!) Take a look at the risk factors above and see what you have control over: exercise, diet, and your weight—make changes here.

§ • Eat smarter: Avoid all white foods (such as white bread, white rice.) Focus on a plant-based diet and include plenty of fruits and vegetables. Beans and other good proteins help support a healthy blood sugar. Avoid sugary drinks (especially soda) and all desserts other than fresh fruit. Fiber is another great way to control blood sugar, make sure to eat plenty of high fiber foods.

§ • Exercise: Exercise not only burns calories, but has been shown to improve blood sugar control. Exercise that builds muscle can also help with blood sugar control.

§ • Lose weight: Being overweight can definitely raise your risk of type-2 diabetes. As always, choose a weight-loss program that offers tons of support and helps you maintain your lean body mass.

To me, type-2 diabetes is the disease that shouldn’t be. It is the most preventable major disease we have and there is no way 1 out of every 3 of us should be setting ourselves up for heart disease, stroke, kidney disease, loss of eyesight, and amputations that this disease will potentially cause! Yes, it will take effort on your part to make the changes outlined above, but those changes have far-reaching effects on your overall health. So, make a commitment and get started today.

If you want help getting started, there are National Diabetes Prevention Programs all over the country that will help you learn how to eat more healthfully and begin a reasonable exercise routine. You can even attend a program if there is one in your area: recognized programs.

Be Well!

Preventing and Reversing Type 2 Diabetes

I think it is interesting that October 31st kicks off the holidays with sugary fanfare and then continues with over indulgences through Thanksgiving and Christmas but in the middle we have November as National Diabetes awareness month.

I have family and friends who have been diagnosed with "Type 2 Diabetes" and chances are high that you know one or more people with Diabetes as well.  In fact, did you know that 1 out of 4 people either have Diabetes or Pre-Diabetes in the U.S?  Previously called Adult Onset Diabetes, Type 2 Diabetes became the common description because of the growing number of teens and children with Type 2 Diabetes in the U.S.

Diabetes means that your body does not produce insulin or enough insulin resulting in too much glucose in your blood.  Type 1 is called Insulin Dependent Diabetes and commonly Juvenile Onset Diabetes.  It usually requires that person to receive insulin to level out what can become dangerous "glucose or sugar" levels.

Type 2 Diabetes is the most common form, about 95% of all cases.... it is completely preventable and can be reversed with diet and lifestyle changes.

Unfortunately, many people living with Diabetes are eating a Standard American Diet (SAD) which only feeds the problem (literally).  How many times have you heard someone say to a diabetic... "I made this sugar free dish"?  Unfortunately, the issue isn't just sugar alone.  It is also any food that your body turns into sugar and the more rapidly your body uses the food as sugar, the harder it is on the body and the more damaging.  I have been researching this issue for over 15 years and it still comes down to basic fundamentals most of us know but don't always follow.

Here are some tips to help prevent and reverse Type 2 Diabetes:

*  CHANGE YOUR DIET

Eliminate ALL sugar and carbs from grains.  Unfortunately 100% whole grains, organic or not, should be avoided.  This means cutting out bread, pasta, rice, cereal, anything made from flour/grain, and even potatoes and corn which are both a high carb starchy vegetable.  Carbs should come primarily from vegetables and LOTS of them.  Fruits should be limited if any, especially in the beginning, until your sugar levels are controlled.  Heart healthy and plant based protein is another important piece to a healthy diet plan.  Drink a lot of pure water and avoid "sugar free" marketing with artificial sweeteners.

*  EXERCISE

Exercise is really important and should be included in some way every day.  Some people have good intentions, set big goals and then get overwhelmed and give up.  Setting aside 1 or 2 hours a day doesn't always fit into a busy schedule and a growing number of people are recommending a different approach.  First, start by adding normal everyday activity like parking away from a building and walking...  Let someone else fight for those front row parking spaces this holiday season.  If you work in an office building, take the stairs instead of the elevator.  If you have kids or pets, go on a walk together.

Ready to step it up?  Interval or burst workouts are believed to provide a more effective workout that engages your metabolism over a longer period, lasting hours beyond your workout.  Sprinting and changing up exercises for different areas of the body can be effective.  However, working with a certified trainer can be the most effective way to push yourself beyond what you are able to accomplish alone.  I work with and recommend several trainers who I love to introduce people to and I am also a big fan of the burst workouts on the Shaklee 180 program app (getting a great workout under 20 minutes, that I can do anywhere).

Diabetes can be a gateway disease to other chronic health issues like heart disease, strokes and research is even pointing to alzheimer's.  However making simple, yet not always easy, health and lifestyle changes can be the difference.

Want to learn more and talk with others?

You are invited to attend a local event in Fishers on Tuesday, November 12th, get details and RSVP at www.Facebook.com/TKMutter

South Harbour Annual Holiday Shopping Extravaganza

THIS SATURDAY at the South Harbour Clubhouse is the 4th Annual Holiday Shopping Extravaganza, from 12-5 pm.

There will be great shopping from local artisans & vendors, food, gourmet coffee, and even mini-massages!

I would love to see familiar faces again this year and I am excited to have Keri Brown with Back to Basics Body Work, joining me again to offer chair massages.  Last year we had some really great vendors and I am looking forward to see the fun things available this year and I will be one of the first in line for my mini-massage!

PLUS, there will be a shred truck available from 1-3pm, so bring all your papers that need to be shredded, and get rid of them safely, FOR FREE!

Admission is free. All shoppers will receive one raffle ticket to win one of the many door prizes available. Bring at least one canned food item, and you will receive a second raffle ticket.

The South Harbour Clubhouse is located at 1156 South Harbour Drive, in Noblesville, IN. — at South Harbor Clubhouse, overlooking beautiful Morse Lake.

Sugar, Sugar, Sugar

Happy Halloween! Today, for many children, is the sweetest day of the year–literally!

Children, dressed up in their favorite costumes, will go trick-or-treating and return home bouncing off the walls. That is not a surprise when we look at the nutrition labels in their little (or, more likely, overflowing) bags of goodies that can be enough to make a mom— not to mention their dentist, for that matter—want to cry.

The link between sugar and kids behaving badly or just wild, has been talked about for years.  Just ask most moms and we can give you evidence (this may be one reason many schools have banned sugary  treats.  Scientific studies haven’t been concrete however, Researchers in Australia did find that adolescents eating a “Western” diet, including fast, processed, and high-sugar foods, had more ADHD than those who ate a “healthy” diet, rich in fresh fruits and vegetables, whole grains and fish.[i]

That’s enough evidence to show that kids are better off without too much sugar. Halloween is a special day but here are some nutrition facts to keep in mind on a few popular trick-or-treat items:

Kit Kat (mini)
Calories: 210
Fat: 11g
Sugars: 21g

Watermelon Jolly Rancher: (three)
Calories: 70
Total fat: 0g
Sugars: 11 g.

Snickers (mini)
Calories: 45
Total fat: 0.8g
Sugars: 4.5g

Milky Way’s chocolate bar (mini)
Calories: 190
Total Fat: 8g
Sugars: 25g

Peanut M&M’s (regular packet)
Calories: 250
Fat: 13g
Sugars: 25g

Chocolate, I admit a favorite of mine, can carry some high numbers and cutting sugar can be easier with hard candies.  Some ways to cut down sugar overload is to set aside a smaller amount of candy for the kids and then donate the rest to the soldiers who are serving overseas.  We have done that and it is a great opportunity for kids to experience giving back.
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[i]Howard AL, Robinson M, Smith GJ, Ambrosini GL, Piek JP, Oddy WH. ADHD is associated with a “Western” dietary pattern in adolescents. J Atten Disord. 2011 Jul;15(5):403-11. Epub 2010 Jul 14.

Health Talk "Avoiding Colds and Flu This Winter"

The Cold and Flu Season is back again and runs primarily from November through April. CDC statistics reveal that the highest incidences of flu occur between January and March, so this is a good time to review the benefits of a natural prevention and treatment program. A good place to start is by reviewing the efficacy of the flu vaccine ...

Please join me tonight, Tuesday 10-29-13 at 8:45 PM Eastern / 7:45 Central time for a discussion about  "Avoiding Colds and Flu This Winter".  The guest speaker is Frank Painter, D.C.

The dial-in number is: 

(212) 990-8000    pin  6262#

If you miss tonight's call, send me a message and I can give you the replay information.

Frank M. Painter, D.C.

Dr. Painter is a respected Chiropractor, dedicated to his patients and to continued research for optimal health.  He has been a volunteer webmaster for the LINKS section of Chiro.Org since 1996, the world's largest, and most-visited non-commercial chiropractic website.   He now maintains several other sections about Nutrition,   Chiropractic Research,   Pediatrics,   Alternative Medicine,  Case Studies,   Clinical Documentation,   Radiology,   and Acupuncture.