The Most Potent Anti-Oxidant

three ways to get more of it
by Dr. Alisha Moadab, N.D.

Did you know that every cell in your body has a very powerful antioxidant that works to detox the body and boost the immune system? While this is made in your body, chronic disease, infection, cancer and other ailments will decrease your levels of glutathione. This potent antioxidant works all throughout your body and in your liver to help rid toxins. Glutathione can also be used in the treatment of Alzheimer’s, Parkinson’s, diabetes, and cancer by making the chemotherapy more effective as shown in a study with ovarian cancer.

The building blocks of glutathione include three amino acids; cysteine, glutamic acid, and glycine. However, many other nutrients can aid in the bodies ability to manufacture it, such as Vitamin C, alpha lipoic acid, whey protein, B6, and selenium. There are food sources that provide a good source of glutathione, such as fresh and frozen vegetables, especially asparagus, avocado and walnuts, as well as fruit, meat, and fish.

Your body needs antioxidant power to combat all the free radical damage that we are now combated with, some of it just being a natural by-product of daily living, and others being diet/lifestyle, or disease induced. Glutathione is available in oral supplementation form, yet research doesn’t support its effectiveness at raising the blood levels.Therefore, the other options include:

1. Eat More of the Blocks: Recall that we make glutathione in our body, if we have the correct ingredients. A diet that consists of a lean and green should provide a good source of what you need. Salmon and asparagus anyone?

2. Supplement with Co-factors: Taking a few other nutritional products can create more of the building blocks, such has Vitamin C, B6 and selenium, as well as alpha lipoic acid. Your body will use this to make the initial steps for making more glutathione.

3. Intravenously: The superior method of delivery of anything, going right for the blood stream provides your body with instant access to the new ingredient, as well as it bypasses absorption in the gut, which often is an issue for people. There is some research showing that in animal studies, oral dosing was not absorbed in humans. Glutathione can be mixed with saline and put into the vein with saline and can take up to 10 minutes.

Whichever method is right for you, make or take more Glutathione for optimal health!

A Quiet Mind Creates a Garden of Inner Peace

“You need not leave your room. Remain sitting at your table and listen. You need not even listen, simply wait. You need not even wait, just learn to become quiet, still and solitary. The world will freely offer itself to you to be unmasked. It has no other choice. It will roll in ecstasy at your feet.” – Franz Kafka

Meditation is an effortless awake stillness of the mind. It is a continuous awareness of now, which has the aroma of total bliss. It is this aliveness that is behind your striving struggling thinking machine that never stops. It is the most playful witness of your being. It is your essence, your inner most core of consciousness, located at the very center of every experience you have.

Learning how to meditate is the essential foundation to peace of mind, happiness and a fulfilled outer life. When we become the master of our mind, we also master our life. By quieting the mind we can control it, and eventually tame it completely. Meditation enables us to hold our focus on what we want and attract that experience into our lives.

The greatest secrets in learning how to meditate are very simple and easy. In fact, there’s nothing you do to actually “meditate” you simply sit being unfocused and experience your own presence. However the mind tends to wander and may need more of a structure if it cannot stay in being unfocused. Here is the basic guidelines to learn how to meditate.

Relax your entire body. Sit comfortably in a chair (or on the floor) and release any tension in your body from head to toe. Imagine your body is filled with relaxing healing energy that releases ANY tension being held inside. Keep your spine vertical yet relaxed, as if your spine were a gently balanced stack of golden coins. Let you hands rest comfortably wherever they are.

Sit still and be very quiet inside. Do not move, yet do not try not to move. Simply be quiet, solitary and still. It may help to pretend you are a statue that just happens to breathe on its own. Don’t do anything. If you have to do something, focus on being unfocused and experience your own presence. Learning how to meditate happens when all your attention is resting inside. Pull yourself within this “vertical center” of your body (that runs from the top of your head to the base of your spine) and allow your mind to relax in here. Eventually it will slow down and stop the mental chatter. When thoughts arises, just watch and release them as they come. Notice thoughts without getting caught in them. Whatever distractions that arise, just let them, and return to being unfocused pure presence. Simply practice being completely empty, quiet and free. The state of pure unbounded consciousness is your natural state.

Experience your own Presence. Just experiencing your own presence is a way to transcend the mind. Be patient with taming your mind. Any results from meditation practice may take from 3 days to 3 months to notice any shifts at all. If you have been “meditating” for years and feel you’re not getting any benefit from it, your mind is still focusing and wandering. Try just being present to stillness. Down the road, your meditation practice will have great rewards. You’ll be more centered in times of chaos, more able to manifest what you want physically, and more healthy emotionally, mentally and physically. The devotion to yourself and constant self-love will be well worth it for years to come.

The Power of Protein

three sources to stabilize blood sugar

A healthy diet is made up of carbohydrates, fat and protein. Unfortunately in American society we have gone into an extreme overload of the first two, creating high blood sugar levels and a rise in insulin resistance and diabetes. Sadly, the most affected age group is children. Often people reach for high carbohydrates when their blood sugar levels are low or on a roller coaster, this is where the power protein comes in, it can stabilize blood sugar levels.

Changing the way we eat starts with our first meal. Breakfast is a pivotal part of starting the day right, and it is done with protein. If you find your one of those people who runs out of the house on an empty stomach you got to change this bad habit! After a night of sleeping your body is a fasting state and to push it through a hectic morning only reeks havoc by stressing your body out even more. A good amount of protein each day can very depending on ones needs for women and men the minimal mount is and 46 and 56 grams respectively, however other sources suggest 1 gram per pound of body weight. Ideally, talk to your trusted health professional for your needs.

Try one of these three protein sources within one hour of waking in the morning and eat every two to three hours to maintain healthy blood sugar levels:

1. Protein shake: Quick and easy source of protein available as “fast food”. Look for a source that does not have artificial ingredients. It is best to probably find this out your local health food store. Most shakes provide 20 to 25 g of protein.

2. Eggs: An amazing food that can be made in so many ways. Each egg provides a 6 g of protein so best to have two or three. Make them scrambled, into an omelet or hard-boiled if you’re on the go. Buying organic is best.

3. Nonfat plain Greek yogurt: Easy and part of the conventional breakfast, add berries and ground flax seeds for added fiber and taste. Eat at home or in the office if in time crunch.

Keep the highs and lows of your blood sugar balanced with more protein.

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.

Drug Nutrient Depletion

four common drugs that cost you in more ways than one

Beyond the co-pay cost for these commonly prescribed drugs, your body can pay another price with nutritionally from their use. Often medications will affect different biochemical pathways that can cause a depletion in one nutrient or another. While one problem can be solved, another maybe caused due to this. Below you fill find four drugs and the nutrients they deplete.

Statin Drugs: This class of drugs helps lower cholesterol. Cholesterol is an important building block for all hormones in both men and women. While this drug is very effective, it will deplete your levels of the CoQ10, which is necessary to make cellular energy. Low levels of CoQ10 are associated with heart disease, cancer, and diabetes.
ACE inhibitors: This class of drugs are used to treat high blood pressure and heart conditions. The cost will be lower zinc and sodium, related to lower immunity, wound healing, and lower sense of smell and taste for zinc. Sodium, which is lowered as part of the therapeutic affect and shouldn’t be replaced, when too low can cause dehydration, muscle weakness, low appetite, and poor concentration.
Metformin: This class of drugs is used to lower blood sugar levels, while simultaneously lowering vitamin b12 which may appear as low energy, numbness and tingling, and psychiatric conditions amongst a few.
Proton Pump Inhibitors: This class of drugs is used to treat GERD, commonly referred to as heart burn. Contrary to popular belief, is often a defect of too little stomach acid, which inappropriately moves the wrong way in the digestion track, up into the esophagus which isn’t made for the lower pH that is needed to break down food in the stomach. PPI’s will lower magnesium which is used in more than 300 bodily biochemical functions. A deficiency in magnesium can cause muscle cramps, contractions, seizures, abnormal heart rhythms, numbness and tingling, nausea, vomiting, and more.

While it is very likely that these prescriptions are medically necessary you should talk to your Naturopathic doctor about making sure that you aren’t paying too much nutritionally.

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.

Dr. Alisha N.D.

This information and other information is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.

Tastes Like Sugar But, Effects You Like Chlorine

saving your friendly flora

Despite advertisements stating “Made from Sugar, so it Tastes like Sugar”, which attempt to confuse consumers, Splenda® is not natural and contains no elements of natural sugar. You may also be surprised to learn that Splenda® contains chlorine. Yes, the same chlorine that goes in swimming pools. And here’s the worst side effect:

Just like chlorine kills off micro-organisms in swimming pools, Splenda® and sucralose kill off healthy bacteria that lives in your gut — healthy bacteria that is vitally important to virtually every aspect of your health.

Recently, a study at the University of Duke confirmed this very finding. Not only is sucralose a heavily-processed, chemical artificial sweetener, but it’s also damaging to your gut health, which goes on to affect every other aspect of your health.

Here’s a direct quote from that study:

“Splenda® suppresses beneficial bacteria and directly affects the expression of the transporter P-gp and cytochrome P-450 isozymes that are known to interfere with the bioavailability of nutrients. Furthermore, these effects occur at Splenda® doses that contain sucralose levels that are approved by the FDA for use in the food supply.”

Did you know that over 80% of your immune system finds its home in your gut? In fact, there are more than 100 trillion living bacteria in your gut that control many aspects of your health, and due to things like the ingestion of artificial sweeteners like Splenda®, most folks have created a massive bacterial imbalance in their body.

A recent study revealed that unhealthy gut health can lead to insulin resistance and obesity. What can you do?

Cut out the sugar! Bad bacteria like to feed off of sugar and refined carbohydrates, while our good bacteria feed off of fruits and vegetables.

Eat plenty of fermentable fibers (starches like sweet potato, yam, yucca, etc.)

Eat fermented foods like kefir, yogurt, sauerkraut, kim chi, etc., and/or take a high-quality, multi-species pro biotic.

Take a pro biotic supplement containing Lactobacillus and acidophilus.

Here’s to getting your gut back into sync.

Playing To Win The Most

never play to lose the least

Life is an all-in game. You cannot dip your toe into the pool of life and expect amazing results. You have to jump in all the way. So says one of the people I love the most in this world.

When I go through the list of things that I am most thankful for and most proud of in my life one thing stands out above all; my sister Gina King. Growing up I was always the “big” brother who doled out advice and played the role of mentor. I am not sure if my impact has been great but, I have always been pure at heart with my intentions. As I have grown older and my three sisters have grown wiser I have found that Gina has inadvertently become an amazing mentor and life coach for me. My frequent conversations with her have been grounding and inspirational. Recently I had been puzzled over some interactions I was having with some colleagues. I was meditating on a solution when lo and behold Gina called me. Serendipity!

My paradigm is I am “in it to win it” and I expect everybody to be on board with this notion. If they are not I can find myself taking it personally and blaming myself for my leadership skills not being up to par and maybe even some self-criticism for being too pushy. But, the reality of the matter, since my imagination has nothing to do with reality, is that some people are not ever going to be all in and maybe winning is not that important to them. They play a game of “how to lose the least” while I let it all hang out with my all-in game of “how do we win the most”. Neither is right and neither is wrong it is simply how you choose to play the game. But, it does beg the question how do you ever expect to win when you are playing to lose? You see, if you are playing to lose the least that you can then winning is simply impossible. When you play to win the most that you can than you always will win. Let me quantify this. Winning at any cost? Not good. I am not talking strictly business here. I am talking about the game of life and all of the beautiful things life has to offer. If you are in a relationship, go all in. Don’t play to lose the least by withholding and being prepared for the person to walk away. If that is what you are preparing for then that is exactly what will happen. If you are starting a business, going to school, rearing your children, don’t play to lose the least, play to win the most you possibly can. Playing to win the most requires you to reframe the way you look at the world and most of all taking a risk. There is a saying some people live by “Stick Your Neck Out and Dare the Blade”. It is easy to keep your nose to the ground and never stick your neck out. But, what will you ever achieve except getting to know the ground at your feet really well. I dare you to try it a different way. Take the risk. Let it all hang out. Stick your neck out. Play the game all in. Yes, there is much to lose but, so so much more to gain.

As for Gina, my life coach, mentor and inspiration, well, she is planning to climb Mt. Everest. She sets the bar pretty high. I suggest you check out her web site at http://www.ginaking.com there is a ton of free information and you never know you might get inspired.

Fish Oil

three reasons it helps your body

Omega 3 fatty acids are comprised of EPA & DHA which are found in fish oil. These two components have anti-inflammatory effects in our bodies, and many diseases begin with inflammation. Supplements made from various fish such as mackerel, salmon, herring, sardines, cod, and tuna are often approximately 18% EPA & 12% DHA. Deficiency can arise if the diet is low in these fish. Taking fish oil has been reported to help with the following:

1. Lowering blood pressure: research has shown varying doses to be effective, some with as altitude as 3 grams per day of omega 3. Given that most supplements are only 30% total omega 3, one would have to look at doing the math to achieve the proper dose.

2. Lowering triglycerides: similar research to lowering blood pressure, approximately 3 grams of EPA & DHA have shown to be beneficial. However, flax seed oil which contains a different acid, ALA which can convert in our bodies to EPA & DHA has not been shown to be effective in this case.

3. Rheumatoid Arthritis: any ” itis” is often correlated with inflammation. EPA & DHA with the anti inflammatory effects are helpful at reducing the symptoms of RA. 3 grams is often suggested by doctors, and to continue for 3 months for the results to show.

Things to know when buying a fish oil, all supplements have the potential for contamination, specifically with fish oil, mercury is of concern. Good brands that are known to be free of contamination include Alms Bio, Nordic Naturals, Carlsons, as well as Kirkland. Fish oil can come in capsules and liquid forms. Flavors can range from lemon, strawberry or to desserts like peach cobbler and key lime pie (from Alms Bio).

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

Folic Acid

four reasons your body needs it

January is host of “Folic Acid Awareness Month”, which is a campaign targeted to women of childbearing age to take a multivitamin that provides them with the minimum dosage of 400mcg per day, to prevent a birth defect called Spina Bifida. This B vitamin, folic acid, is important to take prior to pregnancy as the brain and other neurological parts of the baby are formed in the very early stages, often before pregnancy is known. Further only half of pregnancies are plannned. Unfortunately only one third of women in the U.S. consume or supplement the proper amount of folic acid. What if your a man, or a woman outside childbearing age, why should you still be concerned about taking folic acid?

1. Lowers homocysteine: this is a marker of inflammation that contributes to heart disease. Folic acid at the proper dose is thought to possibly prevent 13,500 deaths from cardiovascular disease each year.

2. Decreasing depression: low levels of folic acid have been found in both in people who suffer from depression as well as alcoholics with depression. Increasing folic acid shows to improve mood.

3. Cutting colon cancer: multiple research studies show a correlation of low folic acid in the body with colon cancer, particularly indicating lower pre-cancerous polyps.

No matter what your age, or gender folic acid has four big benefits in our body: preventing neural tube defects, heart disease, depression, and cancer. Now time to go eat some beans and leafy greens which are good sources of folic acid.

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

Thyroid Health

have you been told yours is normal

The thyroid gland is located in your throat and is the center for metabolic activity, or lack there of if one is struggling with weight problems. A thyroid disorder can cause hypothyroidism, low functioning, hyperthyroidism, high functioning, or be a combination of these two. Hypothyroidism is most common and affects 10 million Americans, and approximately 10% of women. Common symptoms are fatigue, loosing hair, depression, trouble loosing weight, cold extremities, and dry skin.

Often in the main stream medical community the thyroid will be tested, however the results will be within “normal range”, and thus be a closed case, leaving a person to be still searching for the cause of their problems. However, this “normal range” is variable, and which tests are being run is a crucial assessment. An analogy to illustrate this point is let’s say you are in your living room with a guest, and they ask you what it looks like outside, and you look through the front door peep hole, and say it looks “fine or normal”, this representing taking a TSH test to check the thyroid, when in fact this hormone is actually coming from the pituitary gland. The anterior pituitary gland is secreting TSH (Thyroid Stimulating Hormone) to talk to the thyroid gland to produce its hormones. Conversely, one could open the front door to check how it is outside, representing taking multiple other thyroid tests to accurately measure what the thyroid is doing, such as Free T3, Free T4, and others.

If you have been told your thyroid is “normal”, yet you still have unexplained symptoms, investigate your thyroid further with a Naturopathic Doctor.

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

Out With The Old and In With The New

using the new year as a springboard for renewal

2012 was certainly a very intense year. It was filled with division and strife for some of the world. For others maybe 2012 was a good year but regardless of the quality of your year, we now bid a farewell to 2012 and have welcomed in a great new 2013. Particularly for you.

What I have learned over the years is that it is nearly impossible to change the world and if that was your desire it will take every moment of your life to do. Most of us have the desire but, not the wherewithal. What has worked for me is the philosophy of “circle of influence”. Each of us has a circle of friends or acquaintance that can be influenced in a positive way. I discourage you from trying to impose your will on your circle but, instead lead by example. In essence change begins with you.

Here are a few tips on creating positive change in yourself which will ultimately affect your circle thus making the world a better place one circle at a time.

1. Attitude determines altitude. Your attitude is everything. You get what you expect. You increase the likelihood of success when you expect it. So expect good things in 2011 and focus on the good.

2. Start every day with a six-pack. Not that kind of six pack but, the kind of six pack that gets you headed in the right direction. Think of it as your daily To Do List. Highlight the six most important things and knock them out first. Don’t sweat it if you can’t get you whole list done; simply roll it into the next day.

3. Cut yourself a break. All work and no play makes Jack a dull boy. Take time throughout the day to have a cup of tea, take a few deep breaths, get centered and reflect on what’s working and what’s not working in your day.

4. Make exercise a daily priority. Exercise reduces stress and builds self-esteem. It also helps you recharge so you can prepare to take on the next day. Starting your day with some kind of physical activity for at least 20 minutes will create a profound effect.

5. Work smarter not harder. Learn to let the unimportant things go. Focus on your priorities. If it doesn’t need to be done today – it shouldn’t even be on your list. It’s easy to start something. The challenge is in completing it. If you can’t complete it, why start it. Focus on the priorities and concentrate on getting them done. To get more done, you may have to do less.

6. Journal your ideas. Get an idea book. Go out and buy a notebook and plan to keep it in your car. Form the habit of reflecting and jotting your thoughts and ideas in your notebook. This type of reflective writing builds inner strength for the author and is an amazing tool for reviewing the year and your accomplishments.

8. Read and achieve. Invest at least 15 minutes every day reading about your interests. Books, magazine articles, and even web sites, can make a big difference over time. Listen to tapes and CD while commuting. Fill your mind with positive and motivational content. You will become what you read and hear. You will also become what you think about most. So, when you’re reading make sure you’re thinking positive thoughts.

In conclusion, the definition of insanity is doing the same thing over and over expecting different results. If you want 2013 to be way better than 2012 you can’t do in 2013 what you did in 2012.

Plan your work and work your plan and you will find 2013 to be so much better than 2012.

Look and Feel Better In This New Year

five ways to slim down

As you know weight loss is often a common thing at the start of a new year, it is a clean slate to leave old patterns behind and start healthier habits. Thinking about body composition v.s. weight loss can be more empowering. Body composition refers to the amount of body fat percentage compared to lean muscle mass. Muscle weighs more then fat, so it is possible that one is not loosing weight on the scale numerically but achieving a healthier body composition. The BMI (Body Mass Index) is often used to make a calculation if an individual is under, normal, or over weight, or obese. This can be slightly faulty for the person who has a greater muscle mass, with the possibility for example of categorizing a former athletic gymnist as overweight. However, for the composition. average person, it can be a good tool. Here are a few things to do to enhance your body

1. Go on an anti-inflammatory diet: A voiding the common food allergens and causes of inflammation, when this is decreased the body can help get rid of fat. This means using a motto of “lean and green to be a fat burning machine”, and thus avoiding dairy, gluten, corn, and soy. And of course, avoid the addictive white powder, sugar.

2. Drink Alkaline H20: As a general rule, one should be drinking at least 64 oz of filtered water per day, or half their body weight in ounces, for example the 150 pound person should drink 75 ounces of water. Also, ideally out of a non-plastic bottle, to avoid toxin exposure with plastics leaching. Try calculating how many bottles you need to drink and if you have a stainless steel container, put 4 rubber bands on there at the start of day, and remove one each time you finish a bottle to help you keep track. Alkaline water is better than regular filtered water, as it aids the body in keeping the proper pH balance. Inflammation is also reduced with maintaining a non-acidic environment in the body. Alkaline water is also beneficial in providing tissues with increased oxygen saturation.

3. Breathe: Take at least 10 big belly breathes per day. Start with an exercise by placing a hand on a stomach and the other hand on your chest, inhale and see which hand moves first, ideally it should be the lower hand on your belly, and then you will be doing this correctly. This can help decrease the stress response, which secretes cortisol, and can contribute to mid-section belly fat.

4. Protein: Start the day with a smoothie, eggs, turkey bacon, or other source of protein, and eat within 45 minutes of waking up to avoid your body going into starvation mode. If you prolong or skin breakfast your body has to work harder, but it won’t be your metabolism. Remember, if you don’t use it you loose it! From this point on, eat every 2 to 3 hours to keep blood sugar stable.

5. Workout: Try daily activity of as little as starting the day with 5 minutes of a combination of jumping jacks, crunches, and holding the “plank” or push up position with extended arms stationary for one minute, or as long as you can, with may just start with 15 seconds or so. Do a strenuous workout a few times per week utilizing both cardio and resistance training.

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

Being Part of a Great Movement

clearing out the colon and three fiber sources for constipation

Here is a topic that generally no one wants to talk about, but eliminating waste products is crucial to good health. Our bodies are designed to ingest food, break it down with stomach acid, absorb vitamins and nutrients, and then release the remaining product. Ideally, bowel movements are happening as often as you are eating meals. For example if you are eating three meals per day, one should expect three bowel movements per day. However, according to the Mayo Clinic there is no established guide to the frequency, as it does range per individual. Constipation is not only infrequent stools, but includes hard stools with excessive straining, or the feeling of incomplete evacuation.

Fiber is an excellent way to help clear out the colon while creating easier and regular bowel movements, as well as lower cholesterol. Insoluble fiber “acts like a sponge, pulling water into the stool and making it easier to pass.” It is important to remember that when fiber is increased, water also needs to be added, 16 ounces per serving of fiber. Here are three fiber sources to try:

1. Psyllium: There are two forms: the husks or the whole seeds. Both can also help blood sugar levels in cases of diabetes, as well as help lower triglycerides. If taking the husks one may take approximately 5 grams three times per day, or if taking the whole seeds it may range from 10-30 grams. Most over the counter products will have instructions and it is best to follow as directed.

2. Glucomannan: This is another dietary fiber, which comes from konjac root. It can act as a laxative at 3-4 grams per day. After ingested is can help move colon empty within 12 to 24 hours. This fiber can also aid in weight loss as it occupies space in the stomach, helping create a sense of fullness. At your local health food store, glucomannan can come in packages of noodle varieties to be made as pasta.

3. Flaxseed: Not only is this a great source of fiber, but of the omega-3 fatty acid, alpha linolenic acid (ALA). This can come in liquid oil, capsule, or bulk form. The ideal method of ingestion, would be taking the bulk form and grinding it into a powder, ingesting 1-2 tablespoons per day. If extra is left after grinding (coffee grinder), then store a couple days worth in fridge. It is best to not purchase the oil or the pre-ground seeds as the oils are thought to be volatile and go rancid easily.

Try one of these forms of fiber to help clean out your colon, and consider seeing a colon hydrotherapist for a colonic. Remember the road to good health is paved with good intestines!

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

Out with the Resolutions and in with a Promise

the one promise you must keep

It seems that every New Year’s Eve I go through the routine of outlining my goals for the next year followed by a thorough and scrutinous review of the previous year’s goals and what I did and did not achieve. So much has happened in my world as well as the world around us. I am sure the same applies for you.

This year was filled with a lot of highs and just as many lows. And just when I thought things couldn’t get any worse, I was right. A glimmer of light started to shine through and serendipitously things got better. It even got much better, better than I expected.

Through good and bad one thing remained constant for me; the fact that I refused to quit. I just wouldn’t give up and neither should you. Promise me and yourself that you will never never never ever give up. No matter how dim matters appear to be remember the darkest hour is just before dawn. No matter how hard you get knocked on your butt, remind yourself; it’s not what happens when you get knocked down, what matters is when you get back up, dust yourself off and get back into the fight.

The year will soon be behind us. Good or bad it is in the past. Forgive yourself for any short falls if there were any. Turn your gaze ahead and focus on what you will do right this year. And above all, never give up.

Here’s to a great New Year and a great new you!

In The Spirit of Giving

five gifts of health

Have you heard the saying “if you don’t have health, you don’t have anything?” Well, it is true! If you are too sick, you won’t be able to enjoy your free time, family, friends, or your finances. Americans are very giving, to their work, their family, philanthropy,etc, but there comes a point, when this giving can become an excess and create imbalances, in that they don’t have anything left for themselves!

Take the airplane scenario, in the event that the cabin pressure changes what are you to do? Put on your oxygen mask, and then help others with theirs. Lets repeat this, take care of your self first! Why not apply this philosophy prior to the emergency moment, and take this as a way of life. The more you give to yourself and meet your bodies needs (air, water, food, movement), the more you can help and give to others.

The holidays are time of giving, and here a few gift ideas to give better health, which will give back in so many ways.

5 Gifts of Health to Experience:

1. Massage: Research shows that many illness have some correlation to stress, and healing hands can help melt that away! [1] If you have a partner, consider a couples massage and create a massage memory together.

2. Soak in Hot Springs: This special type of water that is found at some resorts or other nature places and provides some muscle relief and can be helpful for some skin disorders. [2]

3. Fitness: Find out what type of activities the person likes, a kick boxing class, Zumba, yoga, etc and buy a one month package for them. Check out The Presidents Challenge to learn more about different types of fitness http://www.adultfitnesstest.org/

4. Check up: Has your loved one been to the doctor or dentist this year? Perhaps many people can chip in and make this happen. Regular check ups are crucial for good health care and prevention. Don’t forget a vision check up too! For those without health insurance look into alternatives such as health co-ops. [3]

5. Free Time: A most precious commodity, time always seems to be filled with “to do’s” that can wear us down. Offering to help some one with something on this list, or watch children for them so that they can have some time for themselves can provide them with a renewed sense of accomplishment or well-being of alone time.

Cheers to you in this holiday season, and remember just as you give to others, give to yourself; mind, body, and spirit are always in need of care from you!

[1] http://www.mayoclinic.com/health/massage/SA00082
[2] http://www.drweil.com/drw/u/id/QAA326578
[3] http://www.ppcpdxcoop.org/

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

After Care of Trauma

three To Do’s for a tragedy

Trauma is an “emotional shock following a stressful event or physical injury.” In our society, it seems like tragedy’s are epidemic and occur in a fashion that hit us all with immense shock. These tragedies can affect us on various levels, mentally, physically, financially, emotionally, and/or spiritually. The aftermath trauma care is what is crucial to picking up the broken pieces, and begin the healing and repair process of whatever devastation. Every situation is unique, however there are 3 things that are universal:

1. Be Aware: Take note of the reality of the event that has occurred. Did you just get thrown off your motorcycle but your saying you feel fine? Did you just lose someone near and dear to heart, but still living life as if they are here? Whatever the case of tragedy is for you, be sure that some part of you stays true to what is really going on. Awareness is often the first key step to healing.

2. Forget Yourself: If you are suffering, it is helpful to look beyond your own circumstances. Often there is someone else hurting too, focusing on others can often bring us out of the depths of our own despair. Swami Satchidananda said, “replace the ‘I’ with ‘we’ and illness becomes wellness.” If you have lost a loved one, consider after giving yourself a period of time to grieve, get out there and serve others, perhaps volunteering for a shelter, or start a new cause and raise awareness about an issue you’re passionate about.

3. Check in with Others: Recall from above that wellness is with “we”. If you desire to get well from a trauma you will need others on your team. This maybe a healthcare professional, for either the physical or mental problems of trauma. Ask around for a referral from someone who has used that professional before. Also keep yourself surrounded by others, through a phone call, a visit over a meal, a walk in the park, or any other means so that you don’t become isolated, which keeps us in an illness state.

Unfortunately tragedy’s and trauma’s are a part of the world we live in, however, there is a strength that resides within your heart, you must tap into that, and it can carry you through.

“Fall seven times, stand up eight” ~ Chinese Proverb Quote

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

The Common Denominator in Most Illnesses

five signs of stress

Defined as “an organism’s response to environmental demands or pressures”, according to a medical dictionary. For mostly all the diseases and illnesses that one person’s body could contract, that are multi-factorial often, in each case stress could possibly be linked to all. The book ‘The 21st Century Stress Syndrome” describes symptoms such as “ lethargy, lowered sex drive, and weight gain” as part of the stress syndrome, also known as “adrenal fatigue”. Do you think you may have it? Sometimes we know what is going on, and other times we are too busy to pay attention, but here are a few ways that your body is telling you, you’re a stress case!

1. Loss of hair: Do you see areas of your scalp that have gone bare? Is your pony tail not as thick? Or maybe you are seeing clumps of hair come out. Normally according to the Mayo Clinic, it is ok to loose 50-100 strands per day, and we have about 100,000 on the scalp, so usually those few aren’t even noticed as missing.

2. Changes in Weight: If you get on the scale regularly and there is an unexplainable change, or clothes are fitting differently, your body can be under pressure and seeking more or less food to help cope with what is going on.

3. Changes in Sleep: Are you hitting snooze often? Or spending more than 8-9 hours in bed, or can operate you on way less, and find yourself more wired? Sleep is your rest repair and will often be impacted when under stress.

4. Changes in Bowels: A faux pas topic of conversation, but fluctuating between constipation or diarrhea, or either for a prolonged time is a signal that your body is having difficulty being “regular”, as in normal, and not under severe stress.

5. Constantly Worrying: Once heard as being like “negative prayer”, are you unable to stop the train of incessant thoughts about Dooms Day 2012? Do you only view the cup as half empty? The inability to see the good in things is another possible sign, you’ve gotten afflicted by stress.

If you have gone through this list and have one or all of these, check in with yourself, and possibly a professional to help see you through this challenging time. Always remember, “ This Too Shall Pass!”

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

Tis The Season For Portion Control

how watching portions will allow you holiday sweets and treats

Tis the season where sweets and treats are abundant, tempting and in your face at the office, home, friends and just about everywhere. We are hit with a slew of temptations from now until the New Year making it harder to stick with exercise and diet. Family gatherings and holiday travel make it sometimes difficult to continue on your fitness journey. The holidays revolve around good, rich and tasty foods which you want to and should partake in especially if you have been exercising and eating right diligently for the rest of the year. The key is portion control on the rich and sweet foods. Take into consideration the fact that it is not just one meal you will be attending that will include these foods so portion control is even more important.

It is easier to control a meal if you are the one hosting, making choices to use healthier alternatives which everyone will enjoy. This is a great way to give your guests some tips so they can use them for their own entertaining. Whipping up tasty treats for family and friends is a nice gesture but sharing nutritious meal tips can help your guests maintain a healthier lifestyle.

Food choices that are lower in sugar and fat can sometimes actually taste better than the original item. Using non fat plain yogurt in place of sour cream and mayonnaise can lower the fat of items such as coleslaw and other cold salads. Even egg and tuna salad is delicious done this way. You can also use lemons, grainy mustard and yogurt for a simple yet tasty, creamy salad dressing.

This holiday season, rather than serving sugary drinks and punches use all natural Fructevia, Steviva Brand Stevia Blend or Steviva Brand Stevia Powder. You don’t need to cut out sweets completely, just cut down on them and savor it with a small portion.

When being a guest, make sure to select the most nutritious items offered. Find a few of treats you like but take smaller portions so that you can enjoy more than one. Don’t go overboard, this way you can sample some more at your next outing and still stay inline with your calorie intake. If there is one item in particular you like best, forego all other sweets, then get a nice serving of that which you love the most and enjoy it.

Whichever course you elect to take, remember to have a great time and exercise moderation. Portion control will be your friend that helps you make it through the holiday season with out the gift of weight gain.

We want to help you through the holidays. That’s why we are giving you and instant discount off your holiday order. Please use the following discount code/coupon when ordering and we will give you an instant 20% off of your next order. Click HERE and Please enter the following code when ordering: WARONWEIGHT.

Have a sensational week ahead!

Thom King
President
thom.king@steviva.com
Steviva Brands, Inc.

We continue our war on weight gain. That’s why we are giving you and instant discount off your order. Please use the following discount code/coupon when ordering and we will give you an instant 20% off of your next order. Click HERE and Please enter the following code when ordering: WARONWEIGHT

Sleepless in this Season

three reasons why you can’t snooze

Insomnia refers to a prolonged time in which a person cannot get a sufficient amount of sleep. There are different types of insomnia; sleep onset which is the inability to fall asleep, or sleep maintenance which is the inability to stay asleep. Sleep is an imperative part of good health, it gives the body time to rest not only the body, but brain as well. A good snooze is linked to slimmer waists, enhanced immune systems, less inflammation, better glucose regulation, and more! If you are struggling in your sleep, consider these 3 things:

1. Evaluate your emotions: Have you been depressed or anxious? Both sleep onset insomnia, but more so sleep maintenance insomnia is commonly linked to emotional disturbance. If you are having a hard time relaxing try reading a book the feeds your spirit, taking an Epsom Salt bath (1-2 cups), deep belly breathing, or using aromatherapy such as lavender oil. Consult with a professional to discuss problems and solutions that can increase the neurotransmitter serotonin (feel good hormone) naturally.

2. Have your Hormones Checked: Have you heard of cortisol? We often link it with stress, as well as weight gain in the mid-section, but it too plays into the sleep equation. Cortisol is made by your adrenal glands, which sit on top of your kidneys, and should produce high levels in the morning, so you have enough energy to get up, and lower in the evening so you can sleep. Often this decrescendo pattern can be skewed with long term stress that puts people into “adrenal fatigue”. A simple and easy saliva test collected by spitting into different tubes throughout the day can let your holistic doctor now the status of your adrenal health and cortisol levels.

3. Ask about Sleep Apnea: Sleep Apnea refers to a group of disorders in which breathing stops for 10 seconds or greater throughout the night, occurring usually more than 20 times per hour, which decreases oxygen in the blood. Obstructive sleep apnea can be fatal, and occurs when there is upper airway narrowing. This problem leads to more such as cardiac complications, hypertension, daytime sleepiness, slower mental capabilities, and morning headaches. A sleep study by your doctor can see if you suffer from this.

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

GERD

four tips to avoid these four letters

Gastroesophageal Reflux Disease, otherwise known as GERD, is commonly recognized with a main symptom of heartburn. This is a condition that if left untreated can be a precursor to certain types of cancer. GERD is a result of an anatomical dysfunction between the stomach and the esophagus, in which the contents can back flow, via the lower esophageal sphincter. This dysfunction can be caused due to some diet and lifestyle choices which aggravate the sphincter and cause it to remain open rather than close. Here are your 4 things to avoid:

1. Cigarettes: reason number 999 to quit smoking is that it aggravates that sphincter and contributes to heartburn, as well as cancer, in numerous places in body.

2. Alcohol: another big no no, as it also weakens the link between the stomach and esophagus.

3. Overweight: excess fat can put pressure internally onto the stomach.

4. Various foods: citrus, tomato, peppermint, chocolate also all contribute to heartburn.

Contrary to popular belief often GERD isn’t that there isn’t enough stomach acid, but rather not enough and it is undigested food that causes a burning sensation. If you have symptoms like gas, bloating, or see food parts in your stool you may want to consider talking to a professional and evaluating if you have enough stomach acid and digestive enzymes to breakdown your food, and/or if you have a hiatal hernia. Properly digested food is more likely to travel down than go back up the opposite way.

Remember the road to good health, starts with good digestion!

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

Avoiding the Gift of Holiday Weight Gain

Five solid tips on curtailing the temptation of over-indulgences

I can’t even believe that next week is Thanksgiving. Wow, it’s hard to believe that a year has nearly past and the holidays are now upon us.

Since the holiday season is nearly here, Steviva Brands is here to offer you some sound advice that can certainly make a difference through thick and thin. Here are a few tips to get you through the holidays without having to deal with the unwanted gift of weight gain and disappointment that follows:

How to Avoid the Gift of Holiday Weight Gain.

1. Do not try to lose weight during the holidays. Simply staying the same weight will be a great accomplishment.

2. Expect the holidays to be a challenge. The Holidays are filled with opportunities to break your diet and gain weight. Sometimes this will create tremendous pressure on you. Prepare for it and you will win.

3. Get support for eating properly. Find a support partner and speak with them daily. This really makes a difference. If you resist this suggestion, then you will probably gain Holiday weight. Weight loss is best done with the help of a support system, particularly during a stressful time. If you attempt to go it alone, you may fail.

4. Pay attention to emotional family issues. Holidays usually mean time with family, and this means that any unresolved family issues will emerge and create strong emotions in you. You may self-medicate with food to get through these emotions thus resulting in weight gain. If you identify these issues prior to family gatherings, you will be better prepared to manage the feelings they generate.

Almost all overeating is related to intense emotions. This is particularly true about holiday eating. Holidays bring up feelings of loneliness, family conflict, past hurts and resentments, anger and many other painful emotions. If we combine these stressors with an abundance of comfort food, then we have the perfect weight gaining situation.

If you identify these stressors, you can make productive decisions about how to manage them. If you simply walk into family gatherings unaware of the emotional pitfalls, you can count on having your diet fall apart.

Everyone has family issues that are intense and unresolved. Don ‘t think you are a happy exception if you are weight challenged. A dose of self-reflection and inner honesty will go a long way towards helping you stay on your diet during the coming season.

5. Let family members know that you are working hard to lose weight and that you want their support. Ask them to resist the urge to tempt you to eat food that will throw you off and to provide alternative foods for you.

I really can’t stress enough the importance of a support partner. Get one and then use them for encouragement and strength to do what needs to be done. You don’t need to handle family issues alone.

We have found that the more dysfunctional the family, the more support you will need to deal with them. If you choose to walk this path alone, you may quickly find that you are lost in food.

STOP! In The Name of Love…!

Does the phrase: “STOP! In The Name Of Love,” sound familiar? Well, if you are of my generation (I am 51 and going strong) it conjures up the song by the Supremes. Great song, but that is not what I am referring to. By this phrase I mean – stop treating your body unhealthy by eating the wrong foods. I mean – stop being sedentary and start moving. I mean – stop being negative and get positive. Love your Body! Treat it with the kindness and respect it deserves.
Yes, so let’s all Stop! In The Name Of Love!

We as a nation have increasingly become unhealthy, unfit and unwise. But, we can turn this around! Byone step and one person at a time! All it takes is to start! It doesn’t matter what age you are, what physical health you are in, or what struggles you are going through, it just takes small changes that can lead to big changes. We all have our own struggles to overcome but we can at least make one small change to get on the path to a healthier life. Treat your body as a prized possession. Pretend your body is that new car, new house, new shoes, whatever is
meaningful to you. Your body should be the most meaningful possession you have. Being complacent and eating unhealthy has almost become normal for our nation. Break that mold! Be a rebel and be Healthy, Fit and Happy! My motto is: “Just because we get older, doesn’t mean we have to get old!”

A little about me:
I have worked as a Special Agent for the Federal Bureau of Investigation for over 23 years. I am
currently assigned to recruiting. I have the same sense of duty and passion to serve my country with my work as I have the passion for wanting to share the knowledge I have learned through the years about adopting a healthy lifestyle! I am a real life example that it can be done. At 51, I am in better health and shape now than when I was in my 20’s. I am also happier and more grounded. There are no excuses! I had many excuses I could have used (bad back, low thyroid, work, divorce, busy life, mother passed away from ALS, death of father in his sleep, etc.) but didn’t. I eat clean, workout, work, and run a household. I have had my fair share of struggles but I persevered and so can everyone else! It is sad to me to see people my age, or any age for that matter, not being the best they can be!

Follow the steps that I took and you too can start nourishing your most prized possession – YOUR BODY!!!!!!!!

1. EAT CLEAN- I try to eat as close to nature as possible and limit refined/processed foods. When I do eat refined/processed foods, I try to make the healthiest choices that I can. It is not a diet, it is a lifestyle! I have lost 20 pounds in the last couple of years by eating clean. I didn’t always eat clean but made those small changes that led to a lifestyle change! Trade in that white rice for brown rice, trade in those potato chips for carrots, trade in that artificial sweetener for a natural sweetener like Steviva. I could go on and on just on nutrition itself. I am not a licensed nutritionist but I know from real life experience what eating clean can do for your health and your looks as well. My hair has gotten thicker and my skin has gotten clearer.

At age 51, I am just improving and you can do it too! Just make small changes here and there and eventually they will add up to big changes. Just start. Do it for yourself, your family and yes, even do it for a stranger. People I don’t know are always commenting on my physique
and want to know what I eat. I tell them I eat as close to nature as I can. You never know who you will influence to make a healthy change in their life! Just like you from reading this!

2. MOVE YOUR BODY- Most of us lead a very sedentary lifestyle. We sit in the car, we sit at work, we sit at home, we sit, we sit, we sit. Even if we have a job where we stand a lot, we aren’t moving the rest of our body. Move all your parts! It doesn’t matter what your passion is, just move. My passion happens to be weight training which as we get older, having more muscle keeps us strong and actually burns more calories while at rest. I feel like my body is a canvas
and I am the artist. My paint brushes are weights. I love to see the formation of my muscles. We all have different passions. Just move whether it is dancing, yoga, walking your dog, walking, hiking, rock climbing, biking, running, etc., etc., etc. There are so many options! Just spend some time each day moving your body. Get outside if you can and enjoy nature. We all have different levels of fitness so do what if good for you. If walking to your mailbox is an accomplishment then do it! My mom passed away from ALS. When she started losing the strength of her legs, she would drive the car to the end of the driveway, which wasn’t a long driveway, just to get the mail. She used to walk a mile around the mall everyday. Appreciate the fact that you have the ability to move at whatever level you are. She eventually lost the use of her arms. If all you can do is stretch your arms, then appreciate this fact and stretch! Appreciate the body we have been given and move. All it takes is a start!

3. BE POSITIVE- We all have our own struggles! Especially as we get older we are dealing with grief, injuries, disease, etc. There are two things that I truly believe in: Being positive and being kind to not only yourself but to others. Speak and act with kindness in your heart. Another passion of mine is not judging others as we never know what someone else is going
through. But, that is a topic for another time as I could write a novel on that! Being positive and kind will not only make you a happier individual but it will bring happiness to others as well. Give a random compliment to someone and you could make their whole day. Words are very powerful! And, I am not just talking about how you speak and act to others, I am talking also about how you act and speak to yourself. Be complimentary to yourself not critical. We all slip up at times, don’t beat yourself up! Be kind to yourself and move on! Be proud of who you are.
You will be amazed at how your life will change if you lead a life of being positive and kind. And, being kind to yourself isn’t just in words, it is in actions such as how you feed and move your body. Show yourself some respect!

4. NO EXCUSES- There is no excuse that warrants treating yourself poorly! Where there is a will there is a way as they say. My husband and I get up every morning at 4 a.m. to get our workout in. I spend at least 30 minutes each morning preparing food for the day as I want to eat healthy. I even get teased by coworkers about my huge lunch bag that carries my food, but I do this because I want to be prepared for healthy eating during the day. I make the time and I
make the effort because I am worth it! Am I perfect? No! I have times when I eat less than healthy because I don’t live in extremes. But, 90% of the time, I eat clean. I believe in a balance of all things.

We all know in today’s world everyone is looking for that “quick fix”. Anything worthwhile and lasting takes time and consistency. Of course, we can’t always prevent all the health issues that happen to us in life but why not prevent those health issue that we can! Just stating is the first big step and sticking with it. I would just love to see people taking steps to a healthier lifestyle. One person at a time will lead to a healthier and happier nation and what could be better than that! I created a Facebook page with the hopes of inspiring others that it is never too late to get
Healthy, Fit and Happy! Check it out and get on that healthy lifestyle path!

Check out Judi’s inspirational Facebook Page!

https://www.facebook.com/pages/Fabulous-Fifties-A-New-Beginning-
Fitness-Health-Beauty/139310499531098

So, to wrap it up, I will rephrase the Supremes’ song and say, “START! In The Name Of Love!”

Be Savvy on Supplements

five tips to pick out the best

Have you heard the saying, there is a pill for everything? That can be pharmaceutical or natural. The purpose and definition of a supplement is “that completes or enhances something else when added to it.” What is that something else? It is a good diet that is based in whole foods, plenty of fruits and vegetables, and lean protein. This also should be coupled with exercise, appropriate water intake, let’s also add good sleep, and less stress, with deep belly breathing as a basic start. Do these sound lifestyle tips sound familiar?

You may or not have all that stuff down as second nature, but at least you are doing your best right? Perhaps it isn’t enough to meet your bodies’ needs, so now you are turning to a pill. Nutriceuticals include dietary supplements as well as other categories of products based from food. Hippocrates, the Father of Medicine, said “let food be your medicine and medicine be food.” Here are a few things to consider when purchasing supplements.

The Delivery Method: Capsule, tablet, liquid or sublingual. Choosing the appropriate form is important as it can affect the results. For example, generally speaking, tablets are hard pills that may be difficult for your body to break down and absorb. An example maybe those multivitamins that are advertised by taking once per day. Sublingual means under the tongue, which is usually absorbed faster, Vitamin B12 is best in this form. Some form may also just be your preference. There are now some amazing great tasting fish oils on the market that are liquid and come in flavors such as Peach Cobbler or Key Lime Pie! Yummy!
The Brand: Generic or brand name? Seems to be a dilemma in many industries. This is your health we are talking about, and my favorite saying is if we don’t have health, what do we have? That being said, generally speaking, I recommend brand name. Occasionally generic maybe okay, and safer when it is a natural food store. The problem here can be that label and true contents may not match up. For example lets say you are looking a Probiotics, and label says you are getting 100 billion, but then 3 rd party testing shows that there are 50 billion. Also some brands are known to do testing that ensures their products are free from contaminates such as pesticides, heavy metals, mold, and more bad things that we don’t want in our bodies.
Location: Typically the better brands that have better results are usually found at health food stores, or doctors’ offices (Naturopathic & Chiropractic). There are some other retailers that also may carry better supplements, such as The Vitamin Shoppe. For example a better fish oil brand is Nordic Naturals or Carlson’s and those are carried there.
Ingredients: We want supplements that are pure as possible, and it is best if the label says it is free of gluten, dairy, soy, egg, casein, and corn. Also stay away from food coloring, such as FD&C Yellow #6, or other similar additives or preservatives. If it is in capsule form this is usually made vegetarian.
Form: If you are supplementing a vitamin, it is important to get the best bioavailable form, meaning the form that is most useful to your body, and best absorbed. For example, Vitamin B12′s active form is methylcobalamin and Folic Acid’s active form is 5-Methyltetrahydrafolate (5-MTHF), so when choosing a B-complex vitamin, get one with these forms in it.

It is always a good idea to check in with a doctor before taking anything, especially if you are on prescriptions or other supplements, there can be interactions. A great resource is Herb, Nutrient, and Drug Interactions , published by Mosby Elsevier. As a reminder when reading information such as this, it isn’t intended to treat or cure any medical condition.

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

How Lives Are Changed

taking the first steps in a long journey

My neighbor is a non-functioning alcoholic. In as much as any alcoholic is non-functioning he is at the end of the trail or shall I say cliff. His wife left him back in July. I was the one who gave them a ride to the airport, him, her and his mistress alcohol.

A Pacific Northwest winter is a dark and dreary one. Many of us, including myself suffer from (SAD) Seasonal Affective Disorder. It is caused by the deprivation of sunlight. If you were to look at my work space and living quarters you would find a variety of full spectrum lights on timers, positive air ionizers and bottles of vitamins mostly vitamin D3. This is the common arsenal when going into battle against the “winter blues”. A couple weeks ago the weather started to decline and I could really feel it kicking in. I took major steps to cut this off at the pass and it worked. I am not sure if it is the placebo effect or this stuff is actually working but, it doesn’t matter to me.

I encountered my neighbor this morning, staggering, unshaven making his daily run to the local store for his bottles of white wine. I have never seen a man with such a level of deep dark depression and regret. He sobbed continually while trying to tell me his story while on the long ride up in the elevator. It is really none of my business how another person lives their life and I live by the philosophy of “judge not or ye be judged”. But, internal optimist in me had other words from wise sages entering my mind as well; “ a journey of a thousand miles begins with a single step”. I told him that if he could find the courage to take that first step in seeking recovery I would completely support him and that is true. The challenge is taking that first step. This got me thinking, what are the steps we need to take to make permanent, positive and lasting change in our lives. How does this apply to me? After thorough and painstaking research this is what came up for me.

• Identify the problem or challenge you want solved. Dig deep inside and take a good look at what it is that needs to be changed. Listen to what others have said to you about this matter and take it to heart. Asking other sometimes is a great way to start because we cannot see the forest for the trees.

• Write down the impact the issues has in your life. Once you have identified the issue or issues, on a piece of paper make two columns. This is a tried and true method of problem solving created by Benjamin Franklin. In one column write down all the problems your issue is causing in your life and others. In the other column write down how your life and lives of others would be better if the issue was resolved.

• Embrace and own the problem as yours. Now that you can see the damage the issue is causing and how much better life would be if you fixed it, you must own this issue as yours. Do not blame anybody or anything for this issue. It is yours and yours alone to fix.

• Commit to change. Commitment is hard for some people. For those of us whose discipline is not as strong as our problems you will have to burn the ship. When Cortez came to North America he wanted to make sure he and his men were committed to stay and finish their mission. In the middle of the night he sent a crew out to burn the ships. There was no turning back. You must mentally commit to resolution and leave yourself no options.

• Create a support group. It takes a village… No man is an island. When conquering something that is perceived as insurmountable you will need a team. Robin Hood had his Merry Men and you will need a crew. Go on-line line and find local support groups, AA, NA even MeetUp.com. Just show up and see what happens. It is not required most times that you spill your guts.

• Acknowledge your success. While life is a journey and not a destination this particular journey will require a map with milestones. This allows you to look back and see where you came from, how much progress you have made and how much further you need to go. Life is also a celebration. When you have taken the steps to make a change acknowledge your courage and accomplishments then celebrate them

• Accept your failures and start again. It is said we should learn from our mistakes and grow from our failures. Change does not happen overnight or without several attempts. As you climb your slippery muddy challenged filled mountain you are bound to fall. And perhaps fall all the way to the bottom. But, as my granddad used to say “ it’s not what happens when you get knocked down, it what you are going to do when you get back up”. Pull yourself up. Dust yourself off and begin again and again and again.

In the end I believe our efforts are never in vain. We each have the ability to shape our lives and impact the lives of others. It is our deep inner commitment to make the world a better place for you and others that determines where our trail takes us.

A Pleasing Personality

three traits of optimal aging

Of the many factors that make up our health and weather it is good or bad, our personality and outlook on life aren’t often discussed. Discussed in “The Okinawa Program” personality is associated with longevity, which has been studied and shown that there are key characteristics that are linked to having better health. Ask yourself ands someone close to you if some of your traits include being: ” easygoing, cheerful, self-confident, adaptable, active, independent, creative, happy, relaxed, satisfied, calm, open, agreeable, conscientious, sociable, and having a high tolerance for frustration” ? There is a newer field of science that studies the connections of the mind, stress, and our immune system, called psychoneuroimmunology, which has verified that stress not only has negative effects on our mental health but our immune function as well.

The premise of the book came through 25 years of research with the Okinawa Centenarian Study, which was sponsored by the Japanese Ministry of Health. Interestingly what they found that made a pleasing personality of the “oldest old” Americans were three characteristics culminated into having a “resiliency of character”. The three traits for healthy aging:

1. Self-confidence: Do you tell yourself “I can do this!” Or are you a “I can’t” type of person? Do you doubt yourself? Do you limit your abilities?

2. Independence: Can you rely on yourself? Are you a self motivator? Do you think for yourself?

3. Strength of Will: Do you have discipline? Is perseverance in your personality? Do you have the strength to carry out your life plan?

Question yourself and put your personality in check,mate!

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

Beautiful Moments Going Unnoticed

five sensible tips on taking our time to take it all in

Life in the modern age can seem to be all consuming. I know I find it that way sometimes. I can become so involved in the minutia of media, phone calls, texts and emails that the basic natural outside world seems to just disappear. I was reminded of this last week while walking my dog Dignan. Trapped in my own world, suddenly I felt his eyes upon me and heard his quiet whine. He was staring up at me with this look of “hey, what going on man”? What a perfect moment to bring me back to the real earth. It can be as subtle as the breeze, glance or a sound which may be almost indiscernible but loud enough to get your attention and kick you in the pants. This is your wake up call!

When our heads are in the clouds we are unable to clearly see what’s going on right here on earth. Getting yourself grounded can be as easy as getting in touch with your five senses. Here’s how.

Smell – Inhaling through your nose take in a deep healing breath. Fill your lungs as much and as comfortably as you can. Hold in for five seconds. Let the air slowly out your mouth. Feel how the life sustaining oxygen has energized you. Take in another and look for the smell of things around you; the grass, trees, food cooking whatever is in your environment. Allow yourself to connect with it.

Taste – Take a little sips of air and notice how there is a sweet taste to it. Take another and take note of how it charges its taste.

Touch – Reach down and touch the ground beneath you. Weather permitting slip your shoes off and let your bare feet connect with the earth. Wiggle your toes and feel the grass or dirt and allow yourself to feel you are part of it all.

Hearing – Close your eyes and listen for all the ambient noise around you. Birds, the breeze through the trees, children playing, passing cars, dogs barking know you are part of this. Allow yourself to engage with the sound of your surroundings.

Sight – Open your eyes. Taking a deep breath, connect all of your five senses. Look around. Look for the little things. Twigs, a bottle cap, grass, water be aware of all that surrounds you. Embrace the idea that you are connected to it all.

Because life is hectic and often times we find ourselves over stimulated by what surrounds us, it is important to get back to the basics of what we smell, taste, touch, hear and see. Once you have completed these grounding exercises go on with your daily activities and occasionally check in with each sense. You will find that throughout the day you will be able to find peace, relaxation and the wonder of how awesome our basic senses are and how they are the only thing that keeps us connected to the outside world.

Correcting Weight loss Mistakes

seven great tips that will get you skinny

So you have tried everything to lose that spare 10, 20, 50? And… you just can’t seem to lose it no matter how hard you try. Her are a few mistakes you might be making along with practical solutions that will get you on the fast track to weight loss.

1. Inhaling Your Food
If you were a rat, you’d chow down for about 15 minutes, feel full, and stop eating. But you aren’t. You probably eat so fast that your stomach hardly has time to alert your brain to tell your mouth to quit chewing before your stomach explodes.

Solution: Try this drill during your next meal. On every bite, chew, swallow, put down your fork, and take a sip of water. See how long it takes you to eat. Now, during subsequent meals, take just as long to eat, only without the drill. Another meal-prolonging trick for men with regular dinner partners: Turn off the TV, put down the Daily Racing Form, and actually have a conversation.

2. Stop Starving Yourself
Slashing too many calories, particularly protein calories, pushes the body to conserve calories rather than burn them. It also forces your body to break down muscle tissue to fuel its vital operations. But that muscle is the key to your metabolism, or the speed at which you burn calories. More muscle means a faster metabolism and less body fat.

Solution: You do need to cut calories to lose weight. (Cut 500 today by eliminating one can of beer, 30 chips, and one Oreo from your diet.) But you need to make sure you’re eating at least 1,600 to 1,800 calories each day to keep your metabolism from shutting down. And never cut protein during a diet. If you’re a sedentary 200-pounder, you need about 75 grams of protein (about two chicken breasts) a day for muscle preservation. If you’re lifting weights, aim for twice that much. Doing aerobics? Pick a number in between.

3. Not Enough Sleep
Sleep deprivation decreases the odds of shedding blubber and keeping it off. Researchers found that healthy men who snoozed only 4 or 7 hours a night for 6 nights in a row had higher glucose and insulin levels in their blood. This is a terrible state of metabolism for a man who’s trying to lose weight, because surplus insulin boosts body-fat storage.

Solution: Hit the sack for 8 hours each and every night. And try to hit it for the same 8 hours. That is, establish a regular bedtime and waking hour. Pick the time you have to wake up on most days, and make sure you’re in bed at least 8 hours before. Company is optional.

4. Watch Your Refinement
Most processed foods contain little fiber, the calorie-free component of plant foods that fills you up, not out. In addition refined processed foods contain huge amounts of sugar.

Solution: Cast out the white devil. Get rid of white flour, white potatoes, white rice, and especially white sugar. Replace the with yams, brown rice, whole-grains, nuts, beans and stevia.You can replace all you sugar by using Steviva Brand Stevia Blend for cooking and baking and Steviva Brand Stevia Powder for hot and cold beverages.

5. You’re Dry
Have another one, bud. Another tall, ice-cold…glass of water. When you’re trying to lose weight, water is your workout partner. You need it to flush the waste products your body makes when it breaks down fat for energy, or when it processes protein. You need it to transport nutrients to your muscles. You need it to help digest food and keep your metabolism clicking along. And water keeps you from overheating during intense exercise on hot days.

Solution: Start the day by filling up a half-gallon jug with water (or any combination of smaller bottles that equals 64 ounces). Your goal is to drain the lot by the end of the day. Clear or light yellow pee is the universally recognized sign of good hydration.What I suggest is adding the juice of half a lemon to 32 ounces of water with a sprinkle of Steviva Brand Stevia Powder . Aside from being less than 2 carbs, you will get the health benefits that the stevia provides along with the vitamin C and electrolytes that lemon have. You can substitute limes for lemons if you get bored. Click here to order stevia powder.

6. You Can’t Cook
So you took wood shop instead of home economics Unless you find a way to make your bird feeder edible, you need to master weight-loss tools, too. A person whose only kitchen skill involves the speed dial to Domino’s is condemned to a diet of grease, salt, white bread, and sugar.

Solution: Step into the kitchen. (That’s the room with the oven, sink, and refrigerator.) Open your freezer. You should see frozen berries and vegetables, which are as good as fresh but last many times longer. Look in your cupboards. You should see some canned vegetables, hearty low-fat soups, dried fruit, and slow-cooking oats. These foods help you lose weight because they’re filling but low in calories. Best of all, you don’t need much more than a can opener and a stove to make them edible.

7. You Think Fitness Trumps Fatness
Exercise alone won’t make you thin. A recent study of military personnel who increased their exercise during a 3-year period found that they gained weight despite their extra efforts. Why? Food, most likely. They simply ate more than they burned off.

Solution: The last thing you want to hear, especially from a female, is that size matters. But trust me on this: Controlling portion size is absolutely essential to weight loss. And the best way to control portion size is to limit how often you eat out.

Your Mind Matters Most

four must do’s for a good mood

Your brain is like the computer controller of the rest of your body, it sends signals, gets feedback, circulates hormones, regulates your nervous system, and much more. Some make an analogy that the brain is like the hardware and the mind like software. Without debate, they work synergistically and your mind relates to your mental state. Sadly though, many people suffer from mental disorders. October 7-13, 2012 is National Mental Health Week though the National Association of Mental Illness ( NAMI ). Depression is said to be the most common mental disorder and one of the world’s leading causes of disability, and affects 350 million people globally according to the World Health Organization. If left untreated depression can lead to suicide, which is now the leading cause of injury mortality and has surpassed motor vehicle traffic deaths. These are just a few things to consider talking to your doctor to help evaluate if there are some imbalances contributing to the feelings of depression.

1. Take Active Vitamins: B vitamins come in many forms and do many functions. They are critical to helping us modulate our stress response. Low levels of folic acid can cause feelings of depression. Some people have low levels of folic acid, either due to a medication depleting it such as oral birth control, low dietary intake, low absorption, or a genetic defect with making it into the active form that your body needs. Consider taking a B vitamin that lists: methylcobalamin (active B12), and 5 MethylTetraHydroFolate (5 MTHF, active folate).

2. Check Your Blood: Getting an annual check up is important to catch things before they get too far gone. Evaluating your thyroid function is important, because if it is not at optimal levels, it can leave you feeling low energy, depressed, overweight, along with feeling cold and losing your hair. There is more than one test to look at though, don’t just rely on TSH, also look at Free T3 and Free T4 which are the hormones your thyroid produces. Anemia can also cause fatigue. Naturopathic Doctors do an excellent job at fully evaluating blood work from a functional not just disease prospective.

3. Take Time to Feel: Life is like a rollercoaster, it is normal to have fluctuations of highs and lows. It is important to take time to feel your emotions, versus suppressing them. Sharing your feelings with friends, family or a counselor is important. Journaling can be helpful to work through some difficult feelings or situations.

4. Forgive: Forgive yourself first and foremost for anything you beat yourself up about. Forgive others. Practicing forgiveness is vital for not only good mental health but overall health too. Try the tapping technique if you are struggling like Emotional Freedom Technique, which is a simple, and effective tool to help clear out anxiety, and aid in other mental or physical pains.

Your mind is what makes you, you and unique, and it is beautiful!

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

Breast Cancer Prevention Month

three actions to go beyond awareness

It’s that time of year where we get out the pink as a way to bring awareness, but more importantly, prevention of breast cancer. One in eight women are diagnosed each year, and if caught early, have good outcomes of going into remission. Nationally, October is known for Breast Cancer Awareness Month. People are now mostly aware, but do they know how to prevent? Prevention still triumphs to be the best medicine! Here are three things that are not your normal prevention tips, (like keep a healthy weight, eat fruits and vegetables, don’t use tobacco, limit your alcohol, and exercise)

1. Nourish Yourself! Caregivers sadly are often the people who sacrifice to help others, however, there is a point, in which it hurts themselves. Be sure that you nourish yourself, by putting time in your daily or weekly schedule that is your “ me time”. Time that you do whatever brings your heart joy. This could be taking a relaxing bath, going into nature, taking a nap, reading for pleasure, etc. Recall when you are on an airplane, when the flight attendants are going over what to do if cabin pressure changes, you are to pull down and put on the oxygen mask. If you are next to one that needs help though, do you help them first, or yourself? The correct answer is yourself, if you are not your best you are useless to those around you.

2. Go Green to Clean! Cleaning products are notorious for being full of harmful chemicals, some known and others not. These toxins disrupt our hormones and can contribute to cancer. In 2010 Journal of Environmental Health, a study showed that women who used air freshener products, and mold/mildew cleaners that contained bleach had a drastically increased risk of breast cancer. Women who used the most amount of cleaning products were twice as likely to get the diagnosis. Going green to clean means buying and/or making your own non-toxic ingredients, think about vinegar, lemon, baking soda, etc as some of the basis for these do it yourself cleaners. To make a DIY home cleaning kit, check out Care2′s How To .

3. Blow Out the Candles! Did you know most candles can be made with lead wicks and are a big source of polluting indoor air? Further the wax for most major candle makers is made from paraffin which releases toxins like benzene and toluene when burned. If you are a candle lover, don’t worry, there is still hope, choosing a candle made from beeswax or soy are the healthiest options. For fresher air, try putting a few drops of essential oil in a diffuser.

Be bold and take action steps to prevent breast cancer, while this things may not come easy, it is easier than dealing with a diagnosis that could be fatal. These words are not to scare you, but put into perspective of how a few more minutes or hours today and tomorrow, can add years to your life. Wear pink and correct people when they say “breast cancer awareness”, say we want to prevent!

The Link Between Most Diseases

three ways to avoid inflammation

Most disease starts with a process called inflammation. Like many things it is a double edged sword. Inflammation is what can cause healing to occur, or bad things to happen. You know you have inflammation going on if you are in pain, have allergies, were injured, or have swelling. However, it can also be going on the down low, as in its subtle and not detectable by symptoms. There are indicators that can be seen on blood work to evaluate if one has inflammation, such as CRP (C-Reactive Protein) or Homocysteine. You want to do your best to keep inflammation low for best overall health. Here are 4 things you can do:

1. Eat an anti-inflammatory diet: you can find details online or work with a Naturopathic doctor, but the basis is avoiding eating the most common food allergens which are; dairy, corn, soy, gluten, along with peanuts, citrus fruit, and the nightshade family of vegetables. This is ideally done for 3 weeks to properly get your system cleared.

2. Find out your allergies: you can get tested for these, or if you don’t want to pay the bucks, after the diet above, which also acts as an “elimination diet” you can re-introduce the foods systematically and watch for symptoms to see what your body reacts too, which then you should stay away from as if it is an allergen.

3. Take your fish oil: EPA and DHA are the main constituents found in this oil that are anti-inflammatory. There are many forms, from liquid to caps. Be sure to get a high quality one that is free from contaminants.

Just these 3 simple actions if done regularly, will ward off disease and help you have better health!

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

Nourishment

in the form of two timeless tasks

There are some simple things that don’t change over time. From the moment you enter this earth until the day you leave, your body still requires nourishment. On your “birth” day, can you think of what it is that gave you life and then sustained it? It was the first breath you took that gave you a life outside the womb. You inhaled a deep diaphragmatic breath that filled your belly with oxygen. This simple thing is what continues our lives, day after day. Surprisingly, if we were to be graded on if we were breathing correctly, did you know most of us would fail? To test yourself, place one hand on your stomach and the other on your chest. Inhale and notice which hand moves first. Is it your top hand or bottom? If you are breathing with your diaphragm it should be your bottom hand that moves first.

The next thing you do after taking a few breaths on from the moment of birth, is you nurse, and get nourished in the form of food. Years later, we still require this, yet again, most people would fail if they were being graded on how and what they ate. Do you eat with the intention that your body is a temple and needs vitamins and nutrients to run efficiently? Or do you eat to satisfy a craving, out of addiction, or worse off to hide from something?

The time will come when one day you take your last breath, but more than likely, you can control that by how you live your life and nourish your body. Each day breathe deeply, and eat to fuel your body furnace, not just to get a full feeling. Think of eating as the foundation for good health. You can save yourself now from a death caused too early because lack of proper nourishment.

Just for today focus on feeding your body oxygen with your breath and nourishing your body with healthy food!

In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.

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The Link Between Most Diseases

Nourishment

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