here

Quality of Life

https://sites.google.com/site/shapeshiftershawaii/

https://sites.google.com/site/808stopdiabetes/

Health & Nutrition The American Diabetes Association: • Type 2 Diabetes in Youth Progresses Faster Than in Adults, Even Under Optimal Treatment Conditions May 23, 2013 • costs of diabetes rise: $245 billion in five years, rise was 41%.

• Personal costs of diabetes: blindness, kidney failure, heart disease, and amputations.

• 26 million Americans diabetes (glucose intolerance, > 126 mg/dl) • 79 million Americans (1 in 3) have prediabetes (glucose impairment, > 100 mg/dl) • By 2050- estimate 1 in 3 Americans will have diabetes • 25 % of Americans who have type 2 diabetes don’t know it

Take home message: • What you eat can turn on and turn off activity of genes • Genetic predisposition to diabetes (or other disease) does not mean you are doomed • You can be in control of your health (to some extent)

Is this too much for good food?

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Time

What is wrong with our food supply? • Too many carbohydrates • Fat stripped out • Food like substances stripped of nutrients, lots of preservatives

• Not enough fresh greens, vegetables & (fruits) that deliver phytonutrients & antioxidants

• Not enough raw foods, nutrients damaged through heating • Food allergens – dairy & wheat/gluten everywhere

Reading Nutrition Labels

Counting carbs: 1 cup cereal = (37 g – 6 g) x 2 = 62 g 1 cup milk

= (12 g -0 g)

= 12 g

1 banana

= (27 g -3 g)

= 24 g

Sum

=

98 g

A better breakfast

Counting carbs: 1/2 cup cottage c.

v = (4 g – 0 g)

= 4.0 g

1/3 cup blueberries = (6.9 g – 1.2 g) = 5.7 g ½ tsp cinnamon

= (1.0 g – 0.6 g) = 0.4 g

0.5 oz walnuts

= (2.0 g – 1.0 g) = 1.0 g

Sum

=

11 .1 g

v

Types of Carbohydrates Simple Carbohydrates

(Sugar)

Lactose

Complex Carbohydrates

Blood Sugar Response • blood sugar roller coaster • spikes in insulin • energy high followed by crash • hunger & more carb cravings

Desired Level

Key Players in Blood Sugar Control

Stored as glycogen (~ 500g) mostly from glucose

stored as glycogen (~ 100g) mostly from fructose

Blood Sugar Control • The liver controls blood sugar by releasing glucose in times of low blood sugar • The liver converts fructose to glycogen and stores it

• The skeletal muscles have a much larger capacity for glucose storage, but they cannot directly release glucose into the blood stream

The Importance of Exercise Exercise leads to: 1. Usage of glucose in blood 2. Depletion of glycogen stores in the muscle (~15 minutes) 3. Depletion of glycogen stores in the liver (~1530 minutes) 4. Burning of fat after depletion of glycogen stores in muscles & liver (30 minutes) 5. Increases insulin sensitivity in muscles

• More fat cells • More metabolic waste products & carrier chemicals • Inflammation • Increased “stickyness” of blood cells

Am I at risk? Blood sugar roller coaster

Central abdominal obesity

Am I at risk? ‘metabolic syndrome’ — a complex condition is characterized by a cluster of related clinical features 1) Waist circumference is > 40 inches for men or > 35 inches for women 2) The level of triglycerides is > 150 mg/dl 3) Cholesterol HDL < 40 mg/dl for men or < 50 mg/dl for women 4) Blood pressure is 130/85 or higher 5) Fasting blood sugar is 110 or higher

What can I do? 1) Reduce the amount of carbohydrates (especially sugars, flour based products) 2) Increase glucose use & sensitivity to insulin (exercise, citrus fruits) 3) Reduce overall calorie intake (gluconeogenesis) 4) Balance carbohydrates, good fats & protein 5) Look at timing of carbohydrate intake

What can I do? 6) Reduce/eliminate coffee, coffee stimulates adrenal glands, increase glucose release and insulin release 7) Eat whole foods & raw foods for more fibers & phytonutrients (more antioxidants, limited fruit) 8) Balance Omega-3/Omega-6 Fatty acid ratio to combat inflammation 9) Eat more frequent, smaller meals 10) Do forward eating; eating before you are hungry

What can I do? 11) Get a blood sugar meter and measure, measure, measure….

12) Get an annual blood checkup

Allergies- Why so prevalent? • Toxins in food & environment • Toxins processed in the liver • Immune cells are in the liver, too • Flood of toxins, artificial sweeteners, preservatives etc.

Allergies- what can I do ? • Eat real food (unpackaged) • Drink lots of water • Avoid food allergens (e.g., dairy, wheat, gluten) • Detox (food, sauna, exercise) • Strenghten immune system (e.g. probiotics) • Reduce inflammation with food- Omega-3-fatty acids

How do we make a change? 1) Lessons from Psychology 2) Lessons from Yoga

Know your brain 3) Lessons from Quality Management

Use your tools

Lessons from Psychology

https://sites.google.com/site/shapeshifters hawaii/

Lessons from Yoga What is yoga? • Yoga ≠ Asana (Yoga Poses) • 2nd Sutra (Patanjali): “Yoga is the process of stilling movements and fluctuations of mind that disturb our consciousness”

• 3 parts of consciousness = mind, intelligence, ego

Lessons from Yoga • 99% of all human communication is emotional, not intellectual • Mind influenced by senses-dominated by emotions; repeat pleasure & avoid pain (outer layer of consiousness; memory attached to mind)

• Intelligence- making self-aware choices based on logic (middle layer) • Through intelligence change is initiated and we will free us from ingrained behaviors

Ice Cream Example • You open the freezer door- see ice cream; Link established: object- sense organ- mind • Mind relays info to ego and involves memory: Does ice cream cause pleasure of pain? …Pleasure! • Ego: Give it to me (Ego ≠ not self, idenVfies with actions, not being (my house, my car, my horse etc.), actions by emotions • Mind executes hand movement & gets ice cream

• Intelligence : muted static buzz; “knows” that too much ice cream is bad for you

Ice Cream Example • To interrupt cycle: Be aware of the static buzz & turn volume up • Have intelligence apply memory: “What happens when I eat ice cream?” • If memory left to mind: “Go ahead, eat it!” • Ego: “ I always eat ice cream when I am tired. It makes me feel good. I can treat myself. That’s who I am.”

Lessons from Yoga • Be aware of these 3 entities during decisions several times a day • Train intelligence by listening to it, to automate letting it make wise decisions • Exchange bad habits with good habits • Change good habits to no habits = freedom

Lessons from Quality Management • Use the PDCA (Plan/Do/Check/Act) Cycle for your personal goals to change

Lessons from Quality Management Example: P – I plan to lower my blood sugar values and lose weight P – I plan a restriction to 1400 calories daily and each meal with maximum 30 g net calories P – I plan to exercise every day at least for 15 minutes at a challenging level P – I plan to be more aware of my intelligent part of my personality and listen to it in decisions about what and what not to eat

Lessons from Quality Management D – I use a planner everyday to calculate my calorie and net carb g per meal I plan to eat

D – I log what I eat D – I do interval training every other day and weight training in between

Lessons from Quality Management C – I monitor my progress by measuring daily my blood glucose level before breakfast

C – I measure my weight everyday and log it C – I measure my blood pressure every day

Lessons from Quality Management A – I see my fasting blood glucose level is not dropping as I anticipated, I will reduce my net carb level per meal to a maximum of 20 g

A – I see my weight is constantly and slowly droppingI will continue what I am doing

Summary to Increase Quality of Life Know your poison- educate yourself and work with your physician Know your brain- and the tricks it is playing with you Know your tools and use them in your personal life to help you stay on track

Quality of Life

Resources and Links: Books, scientific papers and video links at Website: https://sites.google.com/site/808stopdiabetes/ Coaching: https://sites.google.com/site/shapeshiftershawaii/ Where to get information about (& buy) MILA: http://izander.lifemax.net/ e-mail contact: [email protected]

Excellent functional medicine books: The Ultramind Solution by Mark Hyman Natural Hormonal Enhancement by Rob Faigin The Blood Sugar Solution by Mark Hyman

Excellent book on yoga and life: Light on Life by B.K.S. Iyengar

Inspiring Movies: Fat, sick & nearly dead Lbs Enlighten Up!