Health Advice for Women

Time and time again, the American public is inundated with news clips and commentaries about how we are the most overweight country in the world. And while experts chat on daily talk shows about the latest fad diet or quick fix exercise plan, fast food joints encourage us to come in and try the newest-biggest-baddest-burger that they’ve just concocted.

Sadly, the topic that might encourage people to really think about their weight as a real health issue, and make changes in their daily lives is often not mentioned at all: pre-diabetes. For more information on pre-diabetes go to Insulite Labs website.

Pre-diabetes is a nutritional disorder that affects over 100 million people in the US. Some of the outward signs of pre-diabetes can be an extra layer of fat around the waist, insulin resistance, craving sweets or starchy foods, and/or feeling tired or mentally in a fog. What people can’t see is the damage that this disease is doing on the inside where, without treatment, there is great risk of developing heart disease, hypertension, high cholesterol and, of course, Type 2 diabetes. Although pre-diabetes can lead to serious health conditions, it can be reversed!

Here are five tips to avoid pre-diabetes:
1. See a doctor.
Meeting with your doctor and having a simple glucose test, to confirm if you have pre-diabetes, is the essential first step towards dealing with this disease. By seeing your doctor, you are providing him or her with a baseline of your health as it stands today so that, going forward, your doctor can work with you to monitor any pre-diabetes symptoms. He or she can also be a valuable resource towards giving you recommendations to see other specialists or support programs such as Insulite Laboratories which helps people with pre-diabetes develop a comprehensive plan to battle the disease.

2. Develop a smart eating plan.
We all know that some foods are better than others. But when dealing with a health concern such as pre-diabetes, evaluating and thinking about what we put into our bodies becomes essential to our overall health. That’s why sitting down to develop a healthy eating plan and really evaluating food choices will help you adopt lifelong, healthy eating habits. Obvious good food choices that have proven to reverse pre-diabetes include low-fat proteins such as chicken and fish as well as fruits and vegetables such as assorted greens, spinach, tomatoes, onions, peppers, apples, cherries, broccoli and blueberries. Other not so obvious good food choices include organic foods, low-glycemic foods such as lentils, chickpeas and yogurt and foods with essential fatty acids such as fish oil GLA, CLA and flaxseed oil. Foods that you should avoid when diagnosed with pre-diabetes include high-glycemic foods that break down quickly in the bloodstream like white bread, bagels, white potatoes and corn.
3. Add exercise to your daily routine.
Because weight is a key indicator for people with pre-diabetes, exercise is another essential component when developing a healthy lifestyle plan. By building movement into your daily routine, you build muscle and burn blood sugar and fat which will help you lose weight. Obviously the more you exercise the better off you will be, but starting with small changes such as walking around your neighborhood 2-3 times a week will help you start to make physical changes in a way that you can maintain and build on as your stamina improves.
4. Don’t forget your nutraceuticals
While eating more healthily will definitely improve your prognosis, adding supplements to your daily routine can help you go the extra mile towards battling and reversing pre-diabetes. Also called nutraceuticals, these disease-specific vitamins, herbs and minerals give you that added boost to keep you healthy and ward off more serious health issues caused by pre-diabetes. Some that are recommended for people with pre-diabetes include alpha lipoic acid, chromium, vitamin A, vitamin C, vitamin D, vitamin E, magnesium and/or biotin. However, before taking any of these nutraceuticals, you should talk to your doctor to make sure that they will work well with your overall health, eating and exercise plan.

5. Improve your personal environment.
Many people experience weight gain due to situations occurring in their own personal living environments, so by making small changes in your personal space you can make a big difference in your overall health. For example, are you getting enough sleep? If not, you may not be helping your metabolic system lose that extra weight. Also, are you stressed? If so, you need to think about making changes that will limit the stress in your life so that the chemicals in your body that replenish energy and make you hungry can subsist. Additionally, you should look around at your physical environment. New studies show that toxins from pesticides, food, cosmetic preservatives and some pharmaceutical drugs may be linked to obesity and insulin resistance. Avoiding such toxins can only increase your chances of successfully reversing pre-diabetes.

I’ve drunk nothing but lemon water mixed with maple syrup for three days. I’ve eaten nothing but cabbage soup for two weeks. I’ve eaten nothing but bacon and eggs for a month. The Master Cleanse, The Cabbage Soup Diet, Atkins – I even bought The Hollywood 48 Hour Miracle Diet juice at Walgreens. I’ve counted calories, sugar grams, fat grams, and carbohydrates. I was a fad diet junkie.

I would gorge on Mexican food the night before the beginning of each new diet. As I shoved salty tortilla chips topped with mounds of guacamole into my mouth, I convinced myself that it wouldn’t matter because in two weeks I would have lost ten pounds on the Cookie Diet.

Savvy marketers will lure you into diets that deplete your body of vitamins and cost you hundreds of dollar a month, with reasons like French women are always thin, or that Hoodia staved off the hunger of tribal hunters for days. Merci! The only French woman I have ever met was fat and I have taken bottles of Hoodia only to be followed by bags of potato chips.

“They” say eggs are good for you. “They” say eggs are bad for you. Eat shrimp. Don’t eat shrimp. Eat fat. Don’t eat fat. Eat fat, but only with carbohydrates. And what about all those years “they” told us to eat margarine filled with hydrogenated fat? I don’t trust “them” anymore.

Don’t get me wrong, some of the diets did worked, at least for awhile. I lost eight pounds within the first two weeks on The South Beach Diet. I even kept it off for a few months. But the recipes got boring, the food expensive, and one can only eat so much couscous.

For fifteen years I yo-yoed, gaining and losing the same 25 pounds. And it took its toll on my body: stretch marks, sagging breasts, fatigue, and intense cravings for sugar and carbohydrates. My doctor told me I was the perfect candidate for Type 2 Diabetes.

It was time to get serious. At age thirty seven, no longer was just my vanity in danger, but my health.

My metabolism was damaged. I had developed what is called Insulin Resistance from my years of fad dieting. Insulin Resistance creates inappropriate levels of insulin and glucose in the blood stream, which is a major underlying cause of excess weight and obesity, Pre-Diabetes, Polycystic Ovarian Syndrome (PCOS), Metabolic Syndrome, depression, and even heart disease.

Some of the most common symptoms of Insulin Resistance are fatigue (sometimes everyday at the same time of day, or all day for some people), inability to concentrate, sleepiness after eating a meal comprised mostly of carbohydrates, and a tendency to carry excess weight in the abdomen.

While there is no miracle cure, Insulin Resistance is reversible. Over the course of a year I was able to lose the 25 pounds. To an ex-fad dieter like me, this seemed like a long time. But I felt so much better both physically and mentally after only a few weeks, I decided the gradual way was the right way. Instead of looking for the next fad diet I focused on eating for my health. I slowly weaned myself from cookies, chips, and sugar-laden drinks, replacing them with brown rice, whole wheat toast, and oatmeal. I started to eat more often instead of waiting until my hunger was out of control. I began a regimen of nutraceuticals to help correct my metabolism not help me starve myself and I began exercising every day. You can do research and buy your vitamins, minerals and supplements online at eVitamins, they save you 20-70%. Many women have successfully used the Insulite Labs System which gives you one complete system of proven supplements, eating guidelines, exercise plan, a support group and free consultations with their medical staff.

Excessive weight around the waist and stubborn pounds that won’t come off with diet and exercise may be from an undiagnosed medical condition, Polycystic Ovarian Syndrome or PCOS.

PCOS is the most common endocrine disorder among females, affecting anywhere from 5-10 percent of pre-menopausal women. PCOS wreaks havoc on hormones: irregular amounts of insulin stimulate the ovaries to produce large amounts of testosterone. The result can be weight gain and obesity, along with symptoms such as male-pattern baldness, excess body hair and infertility.

Many women with PCOS gain weight around their abdomen, taking on an apple shape rather than a pear shape. Women with PCOS may gain weight very easily and lose it only with great effort, usually with a diet of good carbohydrates, fresh vegetables and protein, together with exercise.

Insulin Resistance is often the root cause of PCOS and the direct link to this type of weight gain. Insulin is the hormone responsible for allowing glucose, or blood sugar, to be absorbed by your cells, where it is converted to energy. If you are Insulin Resistant your cells react sluggishly to insulin, causing feelings of constant hunger while inhibiting weight loss.

The interactions of Insulin Resistance, PCOS and obesity are complex and still under medical review. Many scientists believe that this is a case of “the chicken or the egg” – Insulin Resistance contributes to obesity and is an underlying cause of PCOS, but obesity in turn worsens Insulin Resistance, which then has an effect on the development of PCOS.

Because symptoms can vary widely from woman to woman, PCOS can often go undiagnosed for years. Possible symptoms include: weight gain, obesity, excess facial and body hair, thinning hair on your head, acne, skin tags, brown skin patches, depression, anxiety, irregular periods, and even infertility. Long term, PCOS can lead to serious conditions such as Diabetes.

If you feel you may be suffering from PCOS try the self-test at Insulite Labs to assess your risk.

There is a simple explanation for the middle-age spread: our metabolisms slow by 5% each decade after the age of forty. Slowly but surely we pack on an extra five to ten pounds a year as our bodies become less efficient at burning calories.

And there are plenty of other factors that can affect our metabolisms: motherhood, illness, certain medications, and metabolic disorders such as insulin resistance. To understand what causes insulin resistance go to Insulite Labs.

But we can fight back! With proper nutrition, the right nutrients, a little exercise, and a good night’s sleep we can all become calorie burning machines at any age.

Eat Protein and Eat Often

Never eat fewer than 1,000 calories per day. Our metabolisms thrive on food. Eat three protein-packed meals and two protein snacks per day. Snacking will actually give your metabolism a boost while protein provides a thermal (fat burning) effect superior to that of carbohydrates. Eating enough protein also helps to build and maintain muscle mass, another important factor in revving up the metabolism. Eat as often as every two to three hours. Never allow more than five hours between meals. Fish, turkey, nuts, low-fat cheese, avocados and eggs are excellent choices. And don’t forget to spice it up! Many studies have shown that spicy foods, like hot peppers, can boost metabolism.

Supercharge with Supplements

The right supplements can promote fat burning and stabilize blood sugar. Stable blood sugar and insulin levels are crucial to metabolizing calories efficiently. This may be difficult for individuals suffering from insulin resistance, a hormonal imbalance linked to the way the body processes insulin. Supplements (also called nutraceuticals), along with a nutrition and exercise plan, are essential to correcting this imbalance.
Omega-3 fatty acids, Ultra Omega 1200 offers 3 months free with purchase of 3 months, CoQ10 (Ubiquinone), Vitamin b12, folic acid and thiamin are just a few examples of supplements that regulate blood sugar and supercharge the metabolism. I like ordering online, you can save 20%-70% on all the top name vitamins and supplements at eVitamins.

Strength Training is Key

We may be better off spending less time on the treadmill and more time in the weight room. While cardio exercise benefits the heart and lungs, strength (resistance) training builds lean muscle mass and lean muscle mass is paramount to a fuel efficient body. The more muscle we have, the more calories we burn – even in our sleep.

Don’t Skimp on Sleep

We need at least eight hours of sleep per night for our bodies to function properly during the day. Research shows that people who don’t get a sufficient amount of quality sleep tend to gain weight. The quality of our sleep affects the hormones leptin and grehlin, which control hunger and metabolism. Tiredness also causes us to reach for empty calories like sweets.

When it comes to watching your weight, how many women are truly thrilled when another holiday season comes and goes? All the food enticements are enough to make anyone watching their weight a source of anxiety and dread when they are trying to lose weight. With the high carbohydrate and high calorie foods that envelop family gatherings and the guilt from over indulgence, combined with the struggle to lose weight, what is believed to be a joyous time, can turn into a time of anxiety for many women. Woman with insulin resistance are further challenged trying to avoid sweets and keep their blood sugar levels in check. They know that eating the wrong foods will make them feel dreadful, but want to enjoy some indulgence and extraordinary meals that are part of family traditions. The predicament is always the same. How can someone who is trying to lose weight enjoy most social gathering with food without the guilt associated of sabotaging their diets and compromising their health?

Whether you are just starting a new diet or have been struggling to lose weight for years, there is hope. First and foremost, give yourself permission to enjoy yourself with a few limits. Keeping to a low carb diet and fitting in exercise will minimize your stress and guilt that comes with eating at social events. So piles on the fish, turkey, roast beef, veggies and skip the mashed potatoes, pie, and cake! If you want to have a small treat, eat the high carb food in moderation, savor every bite and take a long stroll after dinner! Eating in moderation will help you feel good about starting out the New Year with a fresh approach to weight loss and getting your health under control.

Be good to yourself today, stop feeling guilty and make a promise to take care of yourself and turn over a new leaf in the New Year. How do you set and reach goals in the New Year for your weight and overall health? We have some great articles on this website to address dieting tips and weight loss recommendations, but the biggest tip is to give your body the nutrition it needs to run properly. Our bad eating habits have depleted our systems. When you have cravings for food, it’s your body telling you it’s low on key vitamins and minerals. Step 1: Get a good multivitamin and take the recommended dose every day, a great vitamin I’ve used is Source of Life you can find it at eVitamins and save 20%-70% on top name Health products! Click here

If you’ve struggled with your weight for years and nothing seems to work, you could have insulin resistance. There is a well known system that has helped thousands of women live healthier lives, lose weight, and reverse their resistance to insulin. Insulite Labs offers a complete system called “The Insulite System” which combines Nutraceuticals, a nutrition plan, an exercise plan, food addiction awareness and weekly support. Many women’s lives have been changed by this system and helped them lose weight, keep their weight off and reverse their resistance to insulin.

View their amazing stories and how they have benefited from the Insulite PCOS System go to Insulite Labs.

Polycystic Ovarian Syndrome (PCOS) affects 5-10 percent of pre-menopausal women, making it the most common female endocrine disorder. PCOS wreaks havoc on hormones: excessive amounts of insulin stimulate the ovaries to produce large amounts of testosterone. The result can be irregular periods and infertility, along with symptoms such as male-pattern baldness, fatigue, excess body hair, and obesity. The long term health risks for women with PCOS include diabetes and cardiovascular disease among others.
Stanford University has clearly identified the existence and effects of insulin resistance, a metabolic disorder and the major underlying cause of PCOS. Treating insulin resistance will help you to manage or reverse PCOS symptoms. Most importantly, this can be done naturally, without the use of prescription drugs.

1. Nutraceuticals: Nature’s Medicine
Metabolic change cannot be achieved with a single ingredient. But the right combination of disease specific herbs, vitamins and minerals can help restore your body’s metabolism. Minerals such as chromium, magnesium, and zinc work to control insulin and glucose levels. Vitamin C and folic acid promote a healthy circulatory system. The herbs fenugreek and milk thistle also help to control insulin and glucose levels. Guar Gum can reduce bad cholesterol and lower blood pressure. Insulite Labs‘ nutraceuticals are formulated to reverse insulin resistance and PCOS. Fish Oils or Omega- 3 fatty acids are included in the Insulite Labs’ supplements and are recommended by every doctor I know to help reduce inflammation in your body and help your body repair itself faster. To buy Omega-3’s separately online, I like UltraOmega1200.com. Their prices are good and they have a money back guarantee.

2. Nutrition: Swap “Bad” Carbs for “Good” Carbs
All women with PCOS can benefit from adopting healthy eating habits. By eating a diet low in carbohydrates and refined sugars you can help reverse the imbalances of glucose and insulin in your body. Avoid “bad” carbohydrates like sweets, white bread, pasta and rice. Replace these with “good” carbohydrates that stabilize blood sugar like brown rice, quinoa, and whole wheat bread.

3. Exercise: Part of Your Daily Routine
Although everyone should find time to exercise, it is especially important for women with PCOS to fit some form of exercise into their daily routine. Whether it is a 20-minute walk, playing outside with your kids, or going to a Pilates class, exercise has proven to boost metabolism and burn calories which helps to control insulin levels and, in turn, results in weight loss. Exercise can also help to stave off diabetes, a health risk for women in PCOS.

4. Food Addiction: Break the Cycle
Consuming “bad” or simple carbohydrates and sugars can create a vicious cycle of ups and downs. Eating sweets and chips may give you a temporary high by causing a surge in blood sugar and serotonin, but the crash is sure to follow, leaving you craving more. By weaning yourself from simple sugars and carbohydrates and replacing them with complex carbohydrates and lean protein throughout the day you can maintain stable glucose and insulin levels and break the cycle of food addiction.

5. Find a Support Network: You Are Not Alone
You are not alone in your struggle with PCOS. There are millions of women worldwide experiencing the same symptoms and emotions. These are the women who will lift you up when you are feeling down. Visit the blogs and online communities like Insulite Labs’ pcos blog and soulcysters.net. If you can’t find a support group in your area then start one and promote it online, in local newspapers, via flyers and at schools, college and health clubs. www.pcosupport.org has a state-by-state list of medical professionals who have shown a commitment to PCOS located on the PCOSA web site.

Think cake will cure your crabbiness? Or baked goods will beat the blues? Probably not.

Whether you’re suffering from an irritable mood, a case of the blues, or even full-blown depression, you may benefit from incorporating certain foods into your diet while avoiding others. More information at www.pcos.insulitelabs.com/blog.

Studies have shown that food affects the chemical composition of the brain by altering the production or release of neurotransmitters, the chemical messengers that carry information from one cell to another. Neurotransmitters are the brain chemicals that motivate or sedate, focus or frustrate.

Similarly, blood sugar levels directly impact our moods. We feel good after we eat, because our blood sugar increases. However, when blood sugar levels sink, we get hungry and our mood takes a dive as well. Classic symptoms of low blood sugar are feeling impatient, irritable, angry and aggressive until we can eat again.

Despite the complexity of the relationship between food and the brain, following a few simple rules will help to provide your body with stable blood sugar and mood mellowing nutrients.

Five Tips to Avoid the Blues:

1. Eat organic fruit and vegetables that are high in fiber and low in sugar/starch. Fiber provides stable blood sugar and consistent energy by slowing the rate at which nutrients are absorbed into the bloodstream. Choose apples, blueberries, cantaloupe, carrots, broccoli, spinach, tomatoes, dark green lettuce, and red bell peppers. Limit sugary food and alcohol since both are low in nutrients and cause rapid blood sugar swings.

2. Eat lean protein at each meal. Protein stabilizes blood sugar and provides the brain with the amino acids essential to feeling alert. Choose organic meats like beef, pork, chicken, turkey or wild fish, eggs, cheese, nuts and legumes (beans and peas).

3. Drink filtered water. Choosing water over sugar-laden soft drinks and fruit juices will keep you hydrated and stave off food cravings. Drink eight to ten glasses of clean water daily. Replace soda and fruit juice with herbal tea and sparkling water.

4. Consume “good” fats, like organic olive oil and those containing omega 3’s. Studies have shown that a deficiency of omega-3 fatty acids may contribute to depression and mood swings. Restoring the body’s natural balance of omega-3s may help alleviate (and prevent) many types of depression, even for those who don’t respond to traditional antidepressants. Consuming healthy fats also reduces the release of leptins, hormones produced by fat cells that signal hunger, thereby reducing food cravings. Choose organic avocados, nuts, olives, olive oil, fish, grass-fed beef, nut butters, and omega-3 enriched eggs.

5. Avoid fast food and chain restaurants! These are stocked with highly processed, sugary foods containing “bad” fats that can wreak havoc on your blood sugar and mood. When you do eat out, try to make the healthiest choices available. Choose greens and proteins, a turkey burger wrapped in lettuce instead of a bun, lemon juice and olive oil over commercial sauces and dressings, a fruit plate instead of a sugary desert. Avoid white bread, potatoes, rice and pasta.

Sample mood-balancing menu from Insulite Labs:

Breakfast: Bowl of sweetness. Mix together 1/3 cup of chopped mixed nuts (pecans, cashews, macadamia and almonds), 1 tbsp. melted butter, cinnamon, ginger, 1 cup blueberries (and/ or sliced strawberries), 1-2 tsp. cream.

Snack: California style. Half an avocado with salt, pepper, and balsamic vinegar.

Lunch: Lamb chop special. Grilled lamb chop, 2 cups shredded green or red cabbage, with olive oil and 1 tbsp. cider vinegar. (OR one bunch steamed kale with soy ginger sauce).

Snack: Mediterranean evening. Olive puree: 1 cup Kalamata olives, 2 tbsp. feta, and 2 tbsp. olive oil. Blend all ingredients in food processor. Serve with celery or cucumber slices.

Dinner: Super shrimp salad. Grilled shrimp on a romaine lettuce salad with bell peppers, avocados, cashews, and dressing.

This morning I got another email requesting the services of Dr. Kath. I’m not really a doctor; I don’t even play one on TV. But at least once a week a friend or family member asks for help on with vague and indescribable symptoms they are experiencing. To my surprise I end up rattling off several natural, alternative solutions to help them with the problem and they are happily cured soon after!

My search for chronic wellness for myself has turned me into a walking, talking bible of natural health solutions. I know that I’m not alone…there are many of us out there who would do anything to have just one day of week where we felt great! But we have no idea how to achieve this and conflicting information abounds!

For years I searched endlessly and miserably for solutions to deal with my laundry-list of symptoms only to find that I fall into an endless list of syndromes that doctors know very little about. Each syndrome comes with a list of medications but there’s no proof that any of these medications actually help!

I was in the chasm. The rules for the healthy didn’t apply to me (e.g. a calorie in = calorie out doesn’t apply when you can’t properly digest food!) and my symptoms didn’t match any textbook disease for which medicine abounds. Worst of all, people in my situation are not acknowledged in the norm, so there is very little help.

Somewhere along the way I realized that the best gift I could give myself was take back control over my own health and find my own path to chronic wellness! For those of you who live in that chasm with me, here’s my personal prescription for chronic wellness…

Eat natural healthy foods.

I have multiple food sensitivities and several food allergies. When I eat heavily processed foods, or those I am sensitive too, my fingers/feet retain water, my body aches, my skin itches, my brain gets foggy and I get grumpy.

When I eat lots of fruits, veggies, whole grain rice and free-range meats all the symptoms above clear up and I have a lot more energy. I eliminate anything from my diet that I have a reaction to. Reactions can occur up to 48 hours after eating the item.

Exercise often.

I have chronic lower back pain, chronic muscle pain everywhere and suffer from insomnia. I would rather have a root canal than exercise.

A simple walk around the block raises my heart rate and I sleep better that night. Sweating from 30 minutes of vigorous exercise actually clears up my skin issues! Yoga and Pilates keep my mind centered and my body strong. Stretching and moving my muscles make the chronic pain manageable.

Take Supplements Targeted to your Condition.

There are many supplement programs out there that are targeted to specific symptoms. Do your research and find one that supports your individual needs. Don’t skimp your dollars on supplements. If something works for me, then I will pay almost anything to keep using it.

I take the INSULITE METAX SYSTEM by Insulite Labs which targets my most common symptoms including pre-diabetes, inability to lose weight and excess weight. I also take Magnesium and Ribose for added support for chronic muscle pain.

Don’t let being the chasm between health and disease get the best of you! Strive for chronic wellness by making simple changes to your daily routine. Do your own research and get informed on your symptoms. You are your best medicine and your best guide.