Gas, gas, gas

Call it whatever you like, gas, toots, breaking wind, flatulence among other popular terms or expressions, but, no one can deny, if they're honest, that somewhere along the way, if not daily, that they have experienced that blasted uncomfortable condition, a bloated feeling in the belly caused by trapped gas, which can also be quite painful! And, let's not forget, there are those sometimes bold and proud, and at other times, sneaky and more reserved "noise makers", which although sometimes entertaining, are typically embarrassing and of course rarely as much a source of relief or enjoyment for anyone in the vicinity as they are for you! Our culture has a certain amount of shame around natural bodily functions, and this can be extreme – for example it is said that in Victorian times passing gas was considered so improper that ladies would suppress it to the point of harming themselves. Just face it, it's better for your health to “let it out” but, of course it’s even more ideal to simply have less flatulence in the first place…

In general, excessive gas is caused by food that is not breaking down efficiently. Did you realize that, on average, you will have about 14 "releases" per day? There might be various causes: eating too much food, eating too much of one thing or the wrong combination of things, i.e. meat and fruit, eating too fast, not chewing properly, and more. Digestion is a highly complex set of chemical and biological reactions and some gas is inevitably produced as a natural byproduct. It’s impossible to prevent intestinal gas completely, however, the good news is that there are a number of natural / simple remedies and preventative measures which may be of assistance!

So, what are some options to help you spell relief?

1. Peppermint tea is very helpful in soothing a "rolling" digestive tract and for easing gas pains. Drink a cup after a meal to allow its essential oil, which contains menthol, act as an anti-spasmodic to the smooth muscles of the digestive tract. Steep the tea for 15 min and squeeze the teabag before discarding.

2. Let 'er rip!

Don't make a habit of holding it in. Not that you want to lose friends or keep from making new ones, but just find a place away from others or head to the bathroom, because if you hold it in, it's only going to build up and add to your misery!

3. Ginger can calm an upset stomach via two inherent chemical components, relax the intestinal tract and ease inflammation. You can grate fresh ginger root, take capsules or sip the tea to help with digestion. As with all herbal or natural remedies, be sure to discuss with your doctor; case in point, ginger can lower blood pressure and blood sugar as well as increase the risk of bleeding if one is taking a blood thinner.

4. Caraway seeds can reportedly ease bloating. Just crunch on a pinchful every morning, or as needed.

5. Chamomile tea is another anti-spasmodic and anti-inflammatory that can be enjoyed for the relaxing effect it has, as well as help with gas due to indigestion.

6. Pumpkin is helpful in that it can reduce the amount of gas created by the intestinal bacteria. One cup of it baked, steamed or whipped may also provide an anti-cancer benefit as well as give you the additional fiber that you may be missing out on.   

7. Chew your food thoroughly! This will provide more surface area in the digestive process, speeding up elimination and preventing your groceries from sitting in your intestines longer, which builds up more gas.

8. Drinking warm lemon water will stimulate the production of hydrochloric acid (HCL), which aids in the protein digestion in the stomach. The added benefit is that this acts like a complete body detoxifier.

9. Exercising will increase the speed of digestion and keep you less grouchy and will provide a regular, gradual release so that you won't manifest a measurement on the Richter Scale!

10. Anise seeds (for those not grossed out by a licorice taste), has anti-spasmodic properties, which will relax your digestive tract and allow you to be able to expel pent up gas. Always check with your doctor first, but water with soaked anise seeds has been shown to provide relief for colicky babies.

11. Essential oils like peppermint and others may likewise be of benefit to ease your digestive maladies. I have been using them to some extent for over a decade for various remedies and the company Young Living has not only individual oils, but blends to make it easier for the consumer. Contact our office for more information.

So, while we may not usually talk about it, and certainly have even less of a desire to hear or experience any other sensory stimulation, gas is here to stay. Hopefully, some of the suggestions I've listed will ease your discomfort and embarrassment. Now, go enjoy a couple slices of pizza; try one of the home remedies above. If all else fails, just blame the dog again!

Photo courtesy of Ohmega1982 at freedigitalphotos.net

Disclaimer  

This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Any attempt to diagnose and treat an illness using the information in this site should come under the direction of a trained medical practitioner.We accept no responsibility for any adverse effects or consequences resulting from the use of any of the suggestions or procedures in this site or related internet links. By using the information in this web site you are confirming that you understand this statement and that you accept all risk and responsibility.

All matters regarding your health should be supervised by your health care provider. All information provided in this site is for the purpose of education, not treatment.

Pillows...."Our Similarities Are Different"

This winsome quote by the infamous number 8 for the New York Yankees is actually credited to his father, Dale Berra. But, Yogi, (who lived only about 20 miles from my house where I grew up) had a way with words, even if he didn't say them. Nonetheless, the point was more powerful than the syntax!

I cannot recall (no, not because of failing synapses), how many times I have been asked, "What kind of pillow should I be sleeping on?" It methodically follows the query "What bed should I buy?" (See earlier article "Take it to the mattresses").

While many pillows may resemble each other at first glance, styles and the gamut of pillows have included everything from stone,wood and porcelain in ancient times to a saddle or rolled up blanket in the more recent century, to the contemporary feathers, foam and similar man-made materials, buckwheat hulls and even tiny plastic tubes, resembling a ditalini macaroni, for those of my Italian friends and family. There are similarities in these nocturnal headrests, but the uniqueness of your body type and sleep positioning emphasize the differences. So, what is right for you? That depends on how you sleep. 

First off, stomach sleeping is a position that will assuredly, eventually bring you to my office, mainly because in order to breathe, the neck has to twist to one side or the other for a prolonged time, causing a strain to the surrounding muscles, possibly even a degree of spraining to the involved ligaments of not only the neck, but to the integrated tissues as well. Women have the additional concern with prolonged pulling on the ligaments behind the breast tissue, which can lead to early sagging. Back and side positioning are the preferred sleeping postures, with the OCCASIONALLY recommended temporary stomach sleeping in some lower back situations. But, beyond the posture concern, it's all about the support. Back sleepers need the support to lift the neck and not the head. If the head is lifted, the posture then resembles looking down at a electronic devices or craned forward as when at a work station. Side sleepers need the head to be level to the floor, with the pillow adjacent to the shoulder (think of the neck "sagging" if there is a space between the head and shoulder). It's that simple! Now, what are the choices?

Down pillows: 

These pillows are filled with everything from a mixture of feathers that will provide nightly acupuncture treatments from the quills that will be an ever present reminder that you got the inferior product that you cheaply paid for, to pure eider down taken from the breast of female eider ducks. If you're concerned about pure whiteness, then the Polish-Hungarian version might be for you. My feeling about this type of pillow is "what goes up, must come down". As these pillows look "poofy", they just don't have adequate volume; I remember purchasing a pair of these expensive headrests only to shortly experience buyers remorse. I also remember opening the cases to combine them and get a bit more elevation, which was a regrettable, time consuming mistake (I did eventually get the majority of the contents together). Down, in my professional opinion, is a wonderful insulator as a blanket, vest or coat, but would be best avoided if you are anything more than a back sleeper. Supine sleepers will enjoy the ergonomic support of their cervical spine, unless allergies are an issue, which then down "alternative" may be your best choice. These pillows are filled with cotton, silk, polyester, Dacron or even spun bamboo fibers. Other than the bamboo, which I have yet to experience, my opinion stands in that there is not enough elevation for side sleepers, allowing the head to drop and kink the neck. For those who have a hard time parting ways with their heirloom, or even the guilt of lost Ben Franklins, I have suggested if side sleeping is the predominant posture, fold up a bath towel to the size of the pillow and place it inside the pillowcase under the pillow. Depending on the thickness of your towel, some experimenting may be necessary to get your head level in the recumbent side sleeping posture.

Foam Contoured (sometimes referred to as orthopedic) pillows: 

These are the pillows that have two humps, usually one larger than the other, for individual comfort. The plus side is that they give good support for back sleepers, but create a kink in side-lying. Also, the density of the foam can widely vary; a very thick looking pillow may collapse more than half if the density is low). These pillows definitely need to be replaced approximately every one to five years, depending on the quality. 

Memory Foam pillows:

These pillows are made of polyurethane with additional chemicals to increase its density and viscosity, which gives it that "bounce back" quality.  Unfortunately, there are varying qualities of this material and the collapse for side sleepers is a concern. As with standard foam and down pillows, back sleeping would be the preferred posture with these.  As with any polyurethane products, combustibility is a concern, as is "off gassing" of methylene chloride and other chemicals. Always check the manufacturer's disclosures and warnings, as well as any reliable internet sites for additional safety information.

Buckwheat pillows: 

These pillows are supportive, but heavy, noisy and potentially an allergy risk. They do offer much better side sleeping support than the others, but time and friction do wear the hulls down. Also, some reports of Indian moths, which are remedied by simply contacting the manufacturer for a properly hulled and cleaned one. Another plus is that in the unfortunate case of an unwanted intrusion, you could probably knock the culprit out cold!

Air pillows:

This has actually been my pillow of choice. The ability to adjust the air volume in two separate chambers makes for a more personalized pillow, allowing for better support, comfort (due to the cotton velour cover eliminating the feeling of lying on a raft), and packing-transportation ease with deflation.

My pillow is from a company named "Sleepmatterzz". I do shy away from a complete endorsement due to some issues with valve stem leakage, and, prices nowadays can vary according to where you look on-line. That being said, I have used mine for over a year now and feel comfortable in suggesting it. Bear in mind that I have had a closet full of various pillows that I've ordered and tried, most of which have either been discarded or used for packing stuff away in! 

It has been shown through studies that lack of sound sleep can lead to a number of undesirable issues, not the least being flat out tiredness. High blood pressure, heart disease, diabetes, depression, as well as forgetfulness, weight gain, decreased sex drive, impaired judgement and learning and even skin damage via increased cortisol breaking down proteins that keep skin smooth and elastic. 

So, make a new commitment to improved sleep habits, beginning by checking your pillow and posture. Call our office if you need help with correcting what's gone awry and remember that Yogi said, "If I didn't wake up, I'd still be sleeping!"

Image courtesy of David Castillo Dominici at FreeDigitalPhotos.net

Disclaimer  

This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Any attempt to diagnose and treat an illness using the information in this site should come under the direction of a trained medical practitioner.We accept no responsibility for any adverse effects or consequences resulting from the use of any of the suggestions or procedures in this site or related internet links. By using the information in this web site you are confirming that you understand this statement and that you accept all risk and responsibility.

All matters regarding your health should be supervised by your health care provider. All information provided in this site is for the purpose of education, not treatment.

Is The Cure Worse Than the Disease?

Please read this and watch the video pertaining to one of the most commonly prescribed antibiotics. Not only has this become an issue that has grabbed media attention, but a very real dilemma within my patient population.

http://www.kob.com/article/stories/s3780256.shtml#.VUeEeI5VhHz

Is It All In Your Head?

Everywhere you turn nowadays, there seems to be an epidemic of varying degrees of cognitive impairment, namely Alzheimer's disease. It may innocently begin with some bizarre forgetfulness that gets dismissed, progressing to a struggle to find the words to complete a thoughtful communication, to outright being unfamiliar with people, places and facts that require recent memory. Mood swings with anxiety, depression, personality changes and aggressive behavior can even progress to apathy, as well as an inability to communicate. In the final stages, these patients are often bedridden, lose urinary and bowel control, in need of constant care and usually pass from complications of pneumonia or urinary tract infections.

The 2010 OPTIMA (Oxford Project to Investigate Memory and Aging) study showed "that the accelerated rate of brain atrophy in elderly with mild cognitive impairment could be slowed via supplementation with homocysteine-lowering B vitamins, which included folic acid, B12 and B6". As individuals age, B12 absorption decreases because of declining stomach acid secretion. Poor diet and and increased alcohol consumption, along with decreased stomach acidity can compromise folic acid absorption. Antacid meds taken for digestive complaints or to reduce the intestinal irritation from non-steroidal anti-inflammatory drugs to manage their arthritis or chronic pain. So, in essence, when you take in these meds, the environment of your gut is not very friendly for absorbing vitamins that may protect you from possible declining memory and brain atrophy.True, adding supplements by way of vitamin capsules may help, and could be considered necessary, but also may likened to a "finger in the dike" until a healthy digestive tract can prevail.

What else can one do to delay or possibly prevent brain disease?

1. You might try challenging your brain on a regular basis. We, unfortunately have a tendency toward gravitating to the direction of least resistance and just coast on previously developed abilities. Learning a new language, taking up a musical instrument or doing brain teaser puzzles for an hour each day (uninterrupted by e-mails, Facebook and Twitter!).

2. Do not skimp on sleep! Experts vary in their recommendation as to the specific number of hours needed, but somewhere between six to eight is a great place to start experimenting. During sleep, brain cells (called glia) open passages that flush out the brain's waste products and toxic build-ups, including the proteins that accumulate during dementia.

3. Exercise (I know you were waiting for this point!). Studies have shown that regular exercise activity, such as walking, cycling, circuit training and swimming can  slash your chances of suffering from dementia by as much as 60%! Exercise facilitates the brain's ability to build connections (synapses) between cells when it is learning.

So, there you have it, another reason to watch what goes in your body, as well as re-consider what you do to and for your body, because, you got it, your head is connected!

Image courtesy of stockimages at FreeDigitalPhotos.net

Disclaimer  

This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Any attempt to diagnose and treat an illness using the information in this site should come under the direction of a trained medical practitioner.We accept no responsibility for any adverse effects or consequences resulting from the use of any of the suggestions or procedures in this site or related internet links. By using the information in this web site you are confirming that you understand this statement and that you accept all risk and responsibility.

All matters regarding your health should be supervised by your health care provider. All information provided in this site is for the purpose of education, not treatment.

SMARTPHONES… CAN DUMB DOWN OUR POSTURE!

Dr. Kenneth Hansraj, an orthopedic surgeon in Poughkeepsie, NY, was cited in a recent article in Good Housekeeping regarding our obsessive and epidemic problem with neck posture and cell phone usage. A computer model analysis showed how compromised posture with usage may take a toll on one’s health.The average head weighs approximately 10-12 pounds, so in the neutral position, that weight would translate into the same as downward force on the neck components, namely the vertebrae, discs, nerves and other soft tissues.At just a 15 degree forward head tilt, the impact is elevated to 27 pounds. With a 30 degree tilt, the downward force is now at 40 pounds. With a 45 degree, the force increases to 49 pounds and with a 60 degree head tilt, the force tops out at 60 pounds. If you have difficulty in figuring out the degrees, if you tilt your head forward so that your neck is at a right angle with your back, that’s 90 degrees. Then, come up half way to get to 45, and you can get a feel for the rest of the positions.

So, what can you do?

1. Carry your device at chest height, with the head up, chest open and shoulder blades back. Imagine a helium balloon attached by a string to your chest and lifting you to a straighter posture. Use your eyes for movement rather than your head.
2. Take a break every 5 minutes and look up, down and rotate right and left. Remember, your neck is part of a living entity that likes motion.
3. Try to avoid being CDO (that’s OCD in alphabetical order) about having to be on your device constantly.

Headaches, neck pain, numbness and tingling sensations in the arms and hands and jaw pain can really be annoying, distracting and severely affect your productivity. By simply being more cognizant of your posture in this age of technology, you can make your life much more enjoyable! 

Image courtesy of stockimages at FreeDigitalPhotos.net

Disclaimer  

This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Any attempt to diagnose and treat an illness using the information in this site should come under the direction of a trained medical practitioner.We accept no responsibility for any adverse effects or consequences resulting from the use of any of the suggestions or procedures in this site or related internet links. By using the information in this web site you are confirming that you understand this statement and that you accept all risk and responsibility.

All matters regarding your health should be supervised by your health care provider. All information provided in this site is for the purpose of education, not treatment.

Plantar Fasciitis: Da Agony of Da Feet!

Why do so many people suffer from it and so few actually get better with traditional therapy? Sadly, it is not well-understood, scientifically or biomechanically.

Most individuals do not know the latest research and are not even aware of the basic program for plantar fasciitis treatment, much less advanced care options for severe and/or atypical cases.

What is plantar fasciitis and why does it develop? Plantar fasciitis is a very common kind of tendinitis, but instead of a tendon, it's the plantar fascia of the foot that's inflamed. The plantar fascia (aka the plantar aponeurosis) is a sheet of connective tissue that stretches from the heel to toes, spanning the arch of the foot. It is basically an inflammation and thickening of the plantar fascia caused by chronic irritation of the arch of the foot due to excessive strain. 

Muscle knots, technically known as myofascial trigger points (MTPs), are a factor in almost all cases. A trigger point is a section of super-contracted and irritated muscle tissue, and it can cause symptoms ranging from mild stiffness to extreme pain. They not only cause pain and problems directly, but also develop in response to other biomechanical problems, particularly with lower crossed syndrome (LCS). LCS is a consequence of poor postural alignment and dynamic postural equilibrium dysfunction of the kinetic chain.1 (See previous articles on my website).  

Laser Therapy

Lasers significantly reduce pain and inflammation, but also stimulate the formation of new collagen matrix in damaged tissues.2 Properly applied laser therapy with optimal dosage is one of the best modalities available for effective treatment. The protocol is two visits per week for a total of 10 laser sessions. This protocol is often used along with Manual Therapy.

Manual Therapy

Trigger points and myofascial adhesions are primary culprits in unresolved plantar fasciitis. Some of these muscles are far-removed from the symptomatic area. So why work them? To remove kinetic chain biomechanical compensation patterns, performing hands-on fascial and muscle therapy to the following areas with soft tissue techniques (Fascial Distortion Model, or FDM and Active Release Technique, or ART) have shown to be very effective in my experience. If affected, these areas will be tender and painful.  Body language, verbal description of the pain and mechanism of injury all are pertinent in proper diagnosis and care.  It usually takes six to 10 sessions for most cases to resolve; come chronic cases could be longer, but, I personally have not seen more than one or two cases go beyond 10. Primary muscles include anything that attaches to the lower back, all the way down to the foot. 

Home Care

Home applications, using tennis balls, lacrosse balls, baseballs, golf balls and biofoam rollers are helpful in expediting treatment time. Primary areas include the plantar surface of the foot, calf and buttock regions.

Joint Fixation

The following areas may be addressed for possible subluxation/fixation (any and all areas may be involved): L1 and L2, L5 and S1, sacrum torque, rotated ilium, anterior femur head, tibiofemoral complex, fibular head, calcaneus, talus, navicular, cuboid and cuneiforms; basically, anything from the lower back to the foot. 

Lifestyle

One's activities of daily living (ADL) must be mentioned here, including proper shoes, exercise, work habits, ergonomics, etc. Despite the best care program, maximum results will not occur if patients continue to irritate the condition. They will need to make genuine effort and certain sacrifices to recover. 

Plantar fasciitis can certainly interrupt your lifestyle and can throw off your body mechanics, leading to ankle, knee, hip or back issues. This will not help you to stay active, thus leading to cardiovascular de-conditioning as well as loss of general flexibility.

If you, or someone you know has been suffering with this condition, please call my office to schedule an appointment.

References

1. Clark MA. Integrated Core Stabilization Training. NASM, Thousand Oaks, Calif., 2001.
2. Blahnick JA, Rindge DW. Laser Therapy. Healing Light Seminars, Melbourne, Fla., 2003.
3. Gunn CC. The Gunn Approach to the Treatment of Chronic Pain. Churchill Livingstone, 1996.

Disclaimer 

This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Any attempt to diagnose and treat an illness using the information in this site should come under the direction of a trained medical practitioner.We accept no responsibility for any adverse effects or consequences resulting from the use of any of the suggestions or procedures in this site or related internet links. By using the information in this web site you are confirming that you understand this statement and that you accept all risk and responsibility.

All matters regarding your health should be supervised by your health care provider. All information provided in this site is for the purpose of education, not treatment.

Image courtesy of satit_srihin at FreeDigitalPhotos.net

“IT’S DÉJÀ VU ALL OVER AGAIN!”

So, here we are post holiday season once more with mirrors our enemies and failing eyesight, “a friend closer than a brother.” Echoes of the 1960’s television advertisement for Alka Seltzer, “I can’t believe I ate the whole thing!” are a reminder that with each extra plate of lasagna, sausage, meatballs, shrimp and the rest of the seafood and even those extra brownies and biscotti, there was an informed choice to abstain. Albeit, with those choices, that unwanted guest named “Ten” has returned. Not the “Ten” that was famous back in the 80’s with the first name Bo, but that increased circumferential mass (that hides our toes when standing and looking downward). Further, it has us holding our breath to button our pants, as well as had some of us nearly in tears because the only clothing that fit as we shopped at those ubiquitous temples of merchandise was the one item on the hanger that, at first glance, looked like it was made by Saul the tentmaker!

Well, by now, (New Year’s night), you have probably just finished your collards, peas, bar-b-que and pecan pie and possibly are, with a national throng, watching one of the final college football games of the season, inevitably hyperventilating. Not to discourage, but, rather to encourage you, I just capped off my low calorie day with a vegetable based protein shake with flax seed, lecithin, a banana, fresh ginger and a little cayenne pepper. OK, you won’t be the first this season to be grossed out by my culinary prowess. My lovely young ladies at our office were not impressed with my Christmas clams oreganata and low country boil!

When it comes to protein shakes as meal replacements, patients often ask which kind is best and why even consider using. The most common and popular choices include soy, whey and plant (or vegan). Protein is essential to rebuilding cells and tissues, keeping fluids in balance, protecting enzyme functions, supporting nerve and muscle contraction as well as supporting the health of skin, hair and nails. Meat, fish, dairy and beans are the usual food sources; protein shakes can be just as nutritious, simpler to prepare and satisfying enough to keep you from ingesting more calories. Some research is pointing to the need for cutting back on volume rather than simply avoiding certain foods. 

• Whey protein is theorized to help not only build muscle and enhance body composition but also to speed the recovery of broken down and stressed muscles (as occurs from exercise). As with most supplements, there are certain side effects from whey protein. Some of these side effects include gas, bloating, cramps, tiredness, fatigue, headaches and irritability. 
•  Soy protein is derived from the soybean that has been de-hulled and de-fatted. Some claims state that soy protein consumption helps lower bad cholesterol, prevent heart disease and even fight off some cancers. However, more recent studies have indicated that many of these health claims are not only false but that there are serious concerns with concentrated soy protein consumption. These concerns have to do with the phytoestrogens found in soy proteins, especially the concentrated soy proteins. Phytoestrogens mimic estrogen. The concern with this is that many people today are becoming estrogen dominant and this can be potentially hazardous to their health. High levels of estrogen have been associated with increased risk of certain cancers in both men and women. Men and children in particular, should use caution with soy protein. The only soy that I consume is occasional tofu.
• Plant based or Vegan protein powder is easily digested and very few people are allergic to it; unlike whey. The concern is that individually, plant protein may not give you as much “bang for the buck”. I am most impressed with blended plant based products that have pea, sprouted whole grain brown rice, hemp and chia, with a protein amount of 18-25g per serving.  

How much protein do you need?

Adults in the U.S. are encouraged to get 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men. (Pregnant or lactating women may need about 10g more, but always check with your attending doctor to be sure).

It's not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC.

• A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.
• One 8-ounce container of yogurt has about 11 grams of protein.
• One cup of milk has 8 grams of protein.
• One cup of dry beans has about 16 grams of protein.

Foods are a great source, but, again, the control of total calorie intake is the purpose of this article.

The things to look for when purchasing protein powder

1. Cold Processed and RAW, No heat processing
2. Only ORGANIC so it’s free of pesticides and heavy metals
3. Easy to Digest and Sprouted, No isolated whey that hurts digestion
4. High Bio-Availability (sprouted) so you can digest ALL amino acids
5. Sweetened naturally, No artificial sweeteners
6. With Probiotics to increase absorption
7. Low Carb, No fructose or other processed sugars

A sample meal replacement or post workout shake:

1 Scoop protein powder

1/3 cup coconut or filtered water

1 tbsp chia or flax meal

½ cup berries or banana

** I also sprinkle in some cayenne pepper and shave some fresh ginger root for anti-inflammatory benefit and I try to do shakes for breakfast and dinner and have real food (with limited carbs for lunch).

Believe me, there is nothing more attractive right now than desiring to give in to a plate or two of eggplant parmesan and mussels marinara, but, more importantly, I want to start off the year on a healthy note as well as in pants that I can breathe in; in a month, I’ll resume cheating on the weekends! Hopefully, by next January, I can forget about the great Yogi Berra’s quote at the title of this epistle!

May one year from now, you be able to reflect back, having experienced a year where your health and faith were cultivated, planted, watered, reaped and shared with abundance! Happy 2015!

Disclaimer 

This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Any attempt to diagnose and treat an illness using the information in this site should come under the direction of a trained medical practitioner.We accept no responsibility for any adverse effects or consequences resulting from the use of any of the suggestions or procedures in this site or related internet links. By using the information in this web site you are confirming that you understand this statement and that you accept all risk and responsibility.

All matters regarding your health should be supervised by your health care provider. All information provided in this site is for the purpose of education, not treatment.

Image courtesy of imagerymajestic at FreeDigitalPhotos.net