Ready, Set…. Relax

spring cleaning stress

This month’s Creating Balance for Your One Sweet Life is inspired by my desire to create more balance and relaxation in my life.  In order to do that I have to totally re-organize my life, my practice included.  This means spring cleaning in a big way, more projects, learning how to do things differently on personal and professional levels. So even though the end goal is to create more balance, right now it just feels like more work!

Summer is my favorite time of year because it brings time to relax and enjoy life, food, and friends.  It is the time

Or am I?

I have noticed in recent weeks that the more social activities I am invited to, the more tension I feel in my shoulders.

Why is that?

It is because I want to have more fun BUT I feel like I should stay and work.

Have you ever had this experience? You decide to do something new, start a new job, change your summer plans, accommodate the new family schedule - and it feels overwhelming and hard.  Then you are having the same experience I am having now: the tension between work and relaxation.

That tension between deciding between work and relaxation is called stress. And it is self-imposed stress because we are making ourselves choose between one or the other.

Here, by the way, is an article that I wrote about stress. http://www.healthydaes.com/blog/2013/04/29/what-is-stress.

Stress

Stress robs us of our ability to have fun and relax.  When we feel stressed about things that are not life-threatening, the quality of our health is really impaired. We can become more susceptible to chronic diseases like insulin resistance, diabetes, heart disease, obesity, metabolic syndrome, high blood pressure.

This ruins our vacations and relaxation time.  So once I realized that I was stressing over relaxing, I had to laugh at myself.  This is the best medicine.  http://www.healthydaes.com/dr-daemon-jones-2/2012/02/28/can-we-use-laughter-as-medicine-for-healing.

The truth is that it is possible for me to enjoy summertime fun and get my work done too.

How?

Do one thing at a time!  This is what finding balance in life means.  When I am working I do my best to achieve whatever is on my work “to do” list.  When I leave work to have fun, I try to really have fun and relax. 

So that is exactly what I have decided to do; not stress about things,   go sit outside, eat lunch and enjoy it!

How are you giving yourself permission to have fun in the sun this summer? Write me and let me know!

To Your One Sweet Life,

Dr. Dae

Celebrating the Masculine – Father’s Day

father's day celebrating the masculine

This month’s theme is Creating Balance for Your One Sweet Life.  The definition of creating balance is: “to arrange, adjust, or proportion the parts of something symmetrically.”  I have been reading the book, “God Wears Lipstick: Kabbalah For Women”, in which the author discusses the need for both masculine and feminine energies to create a balanced life.

Last month I wrote about the feminine energy of nurturing ourselves,  The Mother in All of Us, for Mother's Day.  Today I want to balance that perspective by talking about masculine energy for Father's Day.

Fathering ourselves is just as important for our healing process.  Masculine energy is often defined as taking action or helping to move things forward in life.

What does it mean to father one’s self?

The definition “to father” is: “to procreate or to be part of the creation of.”  Simply put, it means to be the founder of a process or an idea.  “To father” can also mean “to be the leader of or the champion to”.  Since I am a daughter my favorite meaning for father is “to be a protector of.”

When we father ourselves we are honest about our goals and dreams for ourselves and for our family.  We develop and support those dreams.  We put energy into our dreams for ourselves.

The father in us protects our goals.  We do not allow others to talk us out of fulfilling our dreams.

No matter what is happening in our lives we find quiet moments to continue supporting the unfolding of our dreams into fruition.  Maybe it is 15 minutes a week planning our next step in a secluded sacred space, what men often refer to as their“man cave.”

We find ways to put power and energy into our goals no matter what!  The father in us shows perseverance.

Finally, our fathers cheer for us!  They are on the sidelines watching what we do, giving us a support just by their presence.  They are ones who cheer the loudest when we do something spectacular.

When we father ourselves we cheer for ourselves in private and in public!  We toot our horn until others jump on the bandwagon.

Fathering ourselves is just as important as mothering ourselves.  As we do both, we are Creating Balance for Your One Sweet Life.

To Your One Sweet Life,

Dr. Dae

In case you missed them, here are my last few blog posts:

 

Creating Balance for Your One Sweet Life

June is the end of spring and unofficially the start of summer. June also brings the ending of classes and the beginning of all sorts of celebrations, graduations, and parties. 

June is a time of beginning and endings for so many of us. It is when we suddenly notice the changes in our children as they move on to the next grade or move to new schools.  But it can also bring changes for adults as our children’s changes force us to make adjustments.

So it is the perfect time to talk about Creating Balance for Your One Sweet Life. Finding balance in life as it changes is a constant challenge.  When we layer a busy schedule on top of life’s unavoidable changes it can cause mayhem and stress.

Often our first response to an overfilled scheduled is to tense up and get anxious.  You might become worried about not being able to handle all of the moving parts of your life.  As we tighten our grip on our schedule we can sometimes lose sight of having fun during the celebrations. Instead, they become one more thing to be upset about.

Do not underestimate the emotional change that happens during these changes in school status.  Children can be excited or scared about the new paths they will be embarking on in the summer or fall.  Moms and dads can also have deep emotional reactions to the changes in their status, for example when they become empty nesters.  I have a friend who shared with me recently how concerned she is about how she will have to refine her roles when her daughter leaves in a few months. She will have to find a whole new balance for a life that no longer revolves around her daughter.

I think finding balance in life means finding the fun during the really busy times, learning to see the beauty of the new path that is starting for the entire family and not just worrying about what you are losing.

One of the best suggestions I heard for finding balance in life was from a yoga teacher, who said, "the only way to maintain balance is to fall off balance sometimes."  I thought it was such a profound statement.

Sometimes we have to lose our balance in order to find it again. We have to learn to not be afraid of falling off balance. We have to learn to be playful about it and trust that it is all part of finding our new path.

Not many people actually like to be off balance or fall down. But when we learn how to laugh at mishaps that happen during change, we are the healthier for it.

During this month of so many beginning and ending lets embrace the change that is happening to us all.

To Your One Sweet Life,

Dr. Dae

In case you missed it here are my last few blog posts:

 

 

 

Nurturing Yourself Into A Stress-Free Life

Nurturing the sweet life doesn’t just mean looking at our physical health and habits it also means looking at your mental and emotional habits too.

When you hear the words "stressed out" what images pop into your mind? Do you imagine your blood pressure going up? Or do you start to feel really agitated and angry? Anxious?

Or perhaps feeling emotional is a better description. Are you exhausted yet you can’t go to sleep or stay sleep?

If you feel any or all of these symptoms then you could be stressed out! In the medical community we don’t really have a good term to describe what happens when you are chronically releasing stress hormones all the time.

Even though we don’t have a word for it, still it impacts your body and depletes it over time.

What we call stress is a normal part of our body’s processing. When we encounter a stressful situation our body immediately releases chemicals and hormones to help us handle the situation.

Once we have handled the stressful situation our bodies then return to a normal relaxed or rested state. Tens of thousands of years ago stressful states were generally brought on by life-threatening situations where we needed to be on alert to survive.

In response to these life-threatening situations our body releases our primary stress hormone, cortisol, which increases our blood pressure and our heart rate, increases the amount of glucose in our body, and increases our mental alertness.

This release of cortisol also reduces other hormones and chemicals that ordinarily would help keep us calm and able to rest or sleep.

Our stress hormones are designed to be released quickly, act quickly, and then dissipate. In our current society we are more likely to find ourselves getting stressed about things that are not life-threatening . Our stress hormones are being released because our boss doesn’t like our projects or because we are sitting in traffic.

These situations are not life-threatening but they can emotionally affect us the same way as a life-threating event and our bodies react in the same way.

This creates overuse of the stress response, which over time begins to rob our body of nutrients, minerals and the building blocks for our hormones.

We begin to have symptoms like constant fatigue, exhaustion, sleep deprivation, weight gain, high blood pressure and pre-diabetes.

Emotionally we may feel depressed or anxious. We may be constantly quick to anger or frustration.

We don’t have a medical name for it and in conventional medicine they treat the symptoms and don’t address the cause, which is the overproductions of cortisol.

How do we treat the cause? Quit or jobs and move to the country? While that might be nice, where ever you go you take your mind set and behaviors with you.

Learning how to live mindfully can change your life and create new neuro-pathways in your brain

If you want to learn more about mindfulness then join my free class – Finding contentment at work.  You can use the tools for any aspect of your life.

To Your One Sweet Life,
Dr. Dae

Ideas for A Healthy Grilling Season

Is there anything better than going to a cookout and experiencing wonderful food that is filling and tasty? It is one of the greatest parts of summer!

Since Memorial Day is the unofficial start of summer, many people look forward to cookouts or picnics over this long holiday.  I am one of those people! Nurturing the sweet life can include cooking out and grilling too!  Nurturing the sweet life doesn’t include pork hot dogs on white bread but it can include cooking out and grilling food other healthy foods.

Many years ago when I was in naturopathic medical school, one of my best friend’s family decided we would have a healthy Thanksgiving.  Everyone prepared dishes that were healthy like smoking the salmon and turkey, roasting vegetables, wild rice, corn salad etc.  It was a tremendous hit!  From there we decided to do healthy grilling and cookouts in the years going forward.  It was such a blessing to have a family that enjoyed good food make a conscious decision to create health awesome family gathering during holidays and cookouts.

I am challenging you to do the same this summer.  Here is another example of how families creating a healthy cookout that everyone enjoyed.

Here are a few things to keep in mind about cooking and grilling to make sure you have a happy and healthy summer food season.

Don’t let things with mayo sit out at summer temperatures all day

When I was growing up I use to love potlucks and picnics because I got to try so many new types of foods.  It was a common occurrence to see potato salad and pasta salad with tons of mayo as one of the options. 

Now that I am older I still like potlucks but now I look forward to showcasing grain salads or other foods that won’t spoil in hot weather.  I have a few salads that people love and request that are healthy and room temperature appropriate.  This summer consider recipes bring meal and dishes that can sit for a few hours on the table and healthy as well.

Fruit water is cool and refreshing

It is important for us to drink water or eat foods that our bodies can convert to water every day. When the weather is extremely hot our bodies lose water faster than it normally does.  Many people complain that water doesn’t taste good so that is why they don’t want to drink it. Flavoring your water can help you stay hydrated. One of the best ways to flavor your water is to add herbs or fruit, or both.  Here are some ideas about how to do this.

Don’t char your meats

As a child, I LOVED to eat char burnt hot dogs, hamburgers, and ribs.  The more burnt the meat was the better.  There are still people in my family that can’t wait to eat burnt meat.  While I hate to ruin anyone’s food experience I feel obligated to mention research shows that the burning of the foods creates cancer-causing chemicals called heterocyclic Amines (HCA).  HCA are created from cooking meats at extremely high temperatures. (When I think about all of the stories of my childhood I’m amazed that I made it to adulthood.)

When you are cooking meats on the grill a better choice would be to smoke meats at a lower temperature for longer cooking times.  You can still get wonderful flavors for your meats without the HCAs!

Also, consider grilling vegetables there is no research suggesting HCAs are formed on vegetables.  You can even grill fruit as a yummy dessert!

For me, summer is one of my favorite seasons for having fun!  It seems that many people engage in fun activities that include eating during the summer.  To help you nurture your one sweet life I am sharing a few of my favorite blog posts with summer grilling and cooking out recipes.  Since you know I love to Eat More plants many of the recipes are plant-based and fabulous! Even meat eaters will enjoy these along with any meats you are used to preparing so add them to your usual dishes.

101 Simple Salads for the Season

  • This has recipes that include vegan, vegetarian, poultry, meat, and fish salads.  There are simply delicious recipes for every taste bud.

50 Jaw-Dropping Vegan-Friendly BBQ and Grilling Recipes

  • Everyone loves barbecue so consider some of these wonderful recipes to spice up your veggies and make them bbq favorites for your family.

Vegan Barbecue: Recipes for Grilled Vegetables & Proteins

  • This is a great way to make complete meals with plant-based foods on the grill.

Find ways to enjoy the summer with healthy foods!

To Your One Sweet Life,

Dr. Dae

 

Nurturing yourself Reduces Chronic Illness

The cause of disease in our bodies is often silent. It creeps up on us slowly over time, like a smoldering fire that burns unnoticed till one day we wake up with an illness.

This is true for most chronic diseases like diabetes, high blood pressure, high cholesterol or heart disease. It also true for many other diseases like autoimmune conditions, hormonal imbalances, gastrointestinal diseases, and just about anything that ends in “itis.”

Medical research has begun to ask questions about what the common underlying causes are of all these problems that create disease in our bodies. And research is looking into what types of tests we can use to find them and measure them.

Chronic inflammation, more accurately known as low-grade or systemic inflammation, is becoming a topic of research to answer questions about the common underlying cause of disease.

Chronic inflammation is different from the normal or acute, or short-lived, inflammation that occurs when we have a bruise or cut. In acute inflammation, our bodies find the bruise or cut, send chemicals into the area, heal the problem, and then our body goes back to its normal processing.

Chronic inflammation is different because the body is not able to shut off the immune response and it continues at a low level, like a fire that is at a smoldering burn for much too long. Over time, this smoldering flame can ignite into a major problem or chronic disease.

When you take the time to Nurture the Sweetness in Life you create healthy habits that reduce inflammation and chronic disease. You make your health important enough to change the cycle of disease.

What are habits are considered nurturing yourself? You already know my favorites eating more plants – an 80% plant-based diet, moving your body, relaxation techniques, and getting good sleep.  When you focus on these behaviors your life and health both change for the better.

What behavior are you willing to make one change for the better in the next 7 days?  If you want I have a free online course to give you ideas about eating healthy foods, Quick and Healthy Meal for Busy People.

Perhaps you want to create more gratitude for the next 7 days, you could join my 30 days of gratitude to improve your health and attitude email program.

Or shoot me a message to let me know what habit you will be trying for the next 7 days!

To Your One Sweet Life,

Dr. Dae

 

Nurturing the Sweetness in Life

This month’s theme is Nurturing the Sweetness in Life. I decided to talk about nurturing in part, to acknowledge mother’s day, but more so because nurturing is an essential part of our healthcare treatment plan.  It is wonderful to be nurtured by our mothers, our family and our friends but we must also nurture ourselves.

To nurture means to promote and sustain the growth and development of.  When we nurture ourselves we are creating health and longevity in our life. 

People often confuse the term nurturing and pampering. I want to be clear there is a big difference between nurturing and pampering!  To pamper means to treat or gratify with extreme or excessive indulgence, kindness, or care. 

Pampering suggests excessive gratification of your appetites, tastes and desires. Nurturing, by contrasts focuses on providing sustenance for life.

When we are seeking wellness or optimal health we must foster or oversee the development of our health on a consistent basis.  We must nurture our health!

Nurturing ourselves means eating healthy food, exercising, getting enough sleep, managing our stress, having fun, making enough money to live well, spending time in nature, connecting to the divine and making time for friends and family.  These are mandatory for health.

This month we will spend time Nurturing the Sweetness in Life for Your One Sweet Life! So let’s embrace nurturing ourselves.  Let’s embrace our most precious relationships this month and see how sweet your life can get.

To Your One Sweet Life,

Dr. Dae

Are you getting your -13 serving of the fruits and vegetables every day?  If you are like most Americans you have some room for improvement.  So why not give yourself a fun challenge to increase your servings and improve your health at the same time!

Strawberry time - Eating Seasonally

How about Springing into the Sweet Life by eating seasonally. Eating seasonally is one of the best ways to improve your health and expand the delicious options of flavorful foods on your plate.

Some of the most delicious foods are plucked from the garden in April.  If you want to start to Eat More Plants, Spring is a great time to create a new healthy habit that you can even keep up for the rest of the year.


Strawberries, apricots, honeydew, mango, oranges, and pineapples are some of the most popular fruits that are naturally ripe during spring.


I love to mix and match my fruits and vegetables so I created this Strawberry Spinach crunch salad.  This is a firm favorite in all my cooking demonstrations.
Spinach and strawberries are a combination that makes an awesome spring salad!  Here is one of my favorite recipes, Strawberry Spinach Crunch!

Want more recipes? Then get my book, Eat More Plants.


Here are other vegetables that are springing up all over the place: asparagus, artichokes, chard, broccoli, collard greens, fennel, mustard greens, peas, pea pods, rhubarb and Vidalia onions.
Want some bean options to round out your plate? Fava beans, green beans and snow peas are wonderful options that you can pick up at your grocery store or, even better, your local farmer’s market!


Did you say that salads are your thing? Lettuces are abundant too as try some of these wonderful varieties: Belgian endive, butter lettuce, Manoa lettuce, red leaf lettuce, spring baby lettuce and radicchio.  If you want to experiment with your green thumb, then grow your own! Seeds are super cheap and you can grow them in your backyard or even in containers.


While you are trying your hand at gardening throw some herbs into the mix. Herbs are a fantastic way to incorporate additional nutrients into your meals. Chives, mint and scallions are great choices to add flavor.


Are you super excited about increasing your fruits and veggies?  Then join my 7-day eat more plants challenge.  Sign up now.

To Your One Sweet Life,

Dr. Dae

Spring into Your Sweet Life with Food Detox

picture from urbanwired

picture from urbanwired

One way to Spring into the Sweet Life is to consider doing a detox.  It is a way to completely renew your energy, vitality and health.  What made me consider including a post on detox was a conversation I had a few days ago.

I was speaking to a friend of mine and he was asking for nutritional advice because he needed to start working on his summer body.  He said during the winter he felt he could eat rich, delicious food but now that he was going to be wearing spring and summer clothes he would have to slim down and eat healthy food. He was sure this was not going to taste so good! But that is not true! There are delicious de-toxifying foods.

So there is every reason to look forward to your summer body and a detoxification plan.

Detox is a way of eliminating toxins from the body in a safe and appropriate way. There are several components to a detox plan.  We need to consider the foods we eat, how to improve our digestion and elimination, cleansing our skin, the amount of water we are drinking, how much sleep we are getting and how to reduce toxic situations and thoughts.

Have you noticed that most of the things that are part of a good detoxification plan are things that are part of your daily habits?  Not really surprising huh?

I have conducted tons of detoxification programs in my practice over the years.  What I love about having a group to do detoxing is the sharing that happens during the process. If you want to try a detox consider my 7-day Eat More Plants challenge!  If you want to sign up, then click on the link.

We will start in May.  It is so simple and it is free! 

 

To Your One Sweet Life,

Dr. Dae

 

In case you missed it here are my last few blog posts:

 

 

Addressing Allergies

While spring is my favorite time of year I also know it can be a difficult time for people with spring seasonal allergies.

Springing into the Sweet Life for some people means handling their allergies.  There are natural remedies that I have used with patients that have really helped them to manage, reduce and even eliminate their allergies.  The number one thing that helps when you want to treat allergies naturally is to start early!

Starting before you are in full-blown misery is the best way to treat allergies naturally.  If you want your immune system to be able to act quickly with the right balance to stop your allergies then you have to build your immune system up to be ready for your allergies.

As everything starts blooming, people with environmental allergies begin to suffer from tree pollens, flower pollens, grasses and molds.  As we move into spring, tree pollens are the first allergens to affect people.

Pollen is measured by the pollen count which is the number of grains of pollen per cubic meter in the air.  Pollen counts are usually announced during the weather portion of the daily news.   Knowing the pollen count can be helpful to people who suffer from seasonal allergies by giving them an idea about what to expect when making outdoor plans.

The common symptoms of spring allergies are: runny nose, watery eyes, sneezing, coughing, itchy eyes, itchy nose and dark circles underneath the eyes – sometimes called “allergic shiners”.  These symptoms are caused by an overreaction of the immune system to pollen.  The immune system of people who suffer from allergies goes into overdrive and releases several chemicals (including histamine) that cause the symptoms listed above.

If you are experiencing these symptom or if you know you have summer or fall allergies, coming in for an appointment now is your best defense to boost your immune system and reduce your suffering! Set up a 30-minute discovery session.

To Your One Sweet Life,

Dr. Dae

 

In case you missed it here are my last few blog posts:

Spring into the Sweet Life – Renew Yourself

The days are starting to get longer and it is starting to feel warmer.  So that means spring is officially here!

So my theme for this month is, of course, Springing into the Sweet Life!

Spring is my favorite time of year, in part because it is my birthday month (Yep, today is my birthday) but mostly because it is the time when nature explodes with new life.

Spring is a time of renewal, new growth, and new possibilities!  Another meaning of spring is to be resilient or elastic!  So let’s take a moment to think about how we can look at our health in the same way. Our body has an enormous capacity to heal itself especially when given the right tools to help it heal!

What are the tools you can use to help you heal?  There are so many it is hard to know where to start!   I will give you my top 3!

Tool number 3 – Having a perspective to look for the good

One of the definitions of spring is to make a leap or series of leaps.  This is how I think about spring! How much fun is it to leap into a sweet life?  Here is how I visualize Springing into the Sweet Life.  Tigger, the iconic character from the book Winnie the Pooh, bounding into the meadow to greet his buddies, Pooh and Piglet.  Isn’t that perfect?  Feeling joy, meeting your friends on a perfect day in the meadow sounds like a Sweet Life to me! 

What makes you want leap for joy? Take a few minutes to let go of all the craziness of the world, close your eyes and think about what makes you jump for joy!  Then put it on your calendar this month.  It can be your way of helping me celebrate my birthday! I celebrate for the entire month so do you have 30-days to bring joy into the world on my behalf!

Tool number 2 – Get active it changes your body and mind for the better

Now that the weather is warming up, get out and move your body.  As the days get longer and warmer it is natural to want to be outside more.  So start walking, biking, hiking, roller blading or whatever makes you happy about being outside.  Moving helps your body in so many different ways. It helps reduce chronic disease, maintain a normal weight, get better sleep and improve your bowel movements. Read more about that in this article

Did you know that spending time in the sun improves your vitamin D levels?  This is one of the best reasons to be outside at least 15 minutes every day.  It can also pep up your energy level, so when you have that 3 pm slump take a 15-minute walk to wake yourself up and improve your alertness.

Tool number 1 – Eat More Plants it heals your body!

Eat More Plants!  When you eat the colors of the rainbows you give your body immune-boosting, cancer fighting, age defying antioxidants!  Do you want to renew your skin? Eat More Plants!  Do you want to build your immune system? Eat More Plants! Do you want to reduce heart disease, diabetes, obesity?  Eat More Plants!

Are you now starting to see why I am always encouraging you to Eat More Plants? It is part of the solution to every health problem. And it will improve he way you look too! This is why I wrote my book to give you some super yummy recipes.  If you don’t have it, correct that now!

To Your One Sweet Life,

Dr. Dae

In case you missed them, here are my last few blog posts:

Restoration Processes to Restore Your Soul

Sleep can Help or Hurt Your Health

Managing Day Light Saving Time - Ideas to Help You Sleep!

Spring Forward - How to Counteract Losing Sleep during Daylight Saving Time

 

 

Restoration Processes to Restore Your Soul

For this last installment of my March theme, Restoration is the Foundation for A Sweet Life, I actually am not going to talk about sleep.  Instead, I am going to focus on other restorative processes that are important for vibrant health.

If we go back and look at our definition of restoration we find it is: “the act of restoring; renewal, revival or reestablishment; the state or fact of being restored.”  So anything we do that helps us re-establish health can be considered a restoring process.  I wanted to highlight a few more for you here.

Restoring your Soul

I want to also emphasize that there is a spiritual component to the restoration process too!  In fact, it might be the most important part of the restoration process.

Have you ever watched young children?  They are full of joy.  They find contentment and wonder in the smallest things.  Climbing in and out of an empty box can be the greatest fun!

As human beings, we come into this world full of joy.  Somehow with all the challenges of the world, we forget that we are supposed to live in joy!  This is why it is so important to take the time to restore yourself, restore your soul.  When you set aside, for a moment, all the responsibilities that weigh you down, you can find a place of freedom.  

The simplest way to do this is to just find a few minutes to connect with yourself through deep breathing.  Find a comfortable seat, close your eyes and breathe in and out.  Focus on your breathing for 1 minute.  It is a quick restoration process. Here is an article for a 1-minute breathing exercise.

If you have more time then breath for longer, connect with your source, pray, meditate, take a long hot relaxing bath. Find a way to let your responsibilities go and relax at least once a week. Once a day is even better.

Be in Nature

There is something that happens when you are out in nature walking and taking in the sights and sounds around you. Breathing fresh air deeply and fully in and out of your lungs is a process of resetting your nervous system, your lungs, and your brain.  The colors in nature have a calming impact too.

Food and Restoration

What we put into our mouths has a tremendous effect on our body's ability to restore itself too. Not only is it important what we put in our mouth's but when and how much too.  Researchers at the University of Minnesota found that eating breakfast reduces the risk of diabetes, hypertension (high blood pressure) and metabolic conditions.  You can read more about that here.

Restoration is essential for repair and renewal of our bodies and our spirits.  Sleep is one of the most important restorative processes.  And don’t forget there are other restorative practices that can make a difference in your life as well!

I hope that you are inspired by my monthly themes.  If you are, then share these emails with others and encourage them to be inspired as well. 

To Your One Sweet Life,

Dr. Dae

 

Sleep can Help or Hurt Your Health

After 15 years of practice, I have a healthy respect for how your sleep impacts your health. So we will continue with my theme: Restoration is the Foundation for A Sweet Life.  I’m sure if you knew what I know then sleep would become one of your top priorities!

Persistent sleep debt or sleep deprivation causes a weakening of the immune system.  This can cause the body to be more susceptible to diseases, everything from simple colds to cancer.

Lack of sleep causes stress and the release of hormones that create imbalances in the body.  Stress and lack of sleep can upset your mental balance leading to irritability, lack of focus, memory loss and emotional roller coasters of highs and lows.

Sleep deprivation can cause increases in insulin resistance, a precursor and underlying cause of diabetes and pre-diabetes. (If you want to learn more about how sleep, or lack of it, affects your diabetes then join my free online video course Dr. Dae’s Tips for Managing your Blood Sugars.

Taken together, these things can lead to weight problems which, in turn, can lead to other problems. If you are overweight the excess fat tissue in the around your ears, nose and throat region can cause a problem called sleep apnea.  The excess tissue cuts off the airways causing you to temporarily stop breathing during the night.  Over time, this can become dangerous. Being overweight is not the only reason for sleep apnea but it is one of the biggest.

Sometimes the imbalance you are dealing with can cause the sleep problems.  I specialize in working with women going through menopause.  If hot flashes or night sweats are impacting you then you should read this article, How to Treat Lack of Sleep in Menopause.

So restful and restorative sleep is really important. It can change not only your energy levels but also your health.

I’m not trying to scare you with all these different imbalances!  I just want to give you some understanding about how important sleep is to your good health. So if you are not paying attention to your sleep, you better start!  If you are not getting the sleep you need consider changing your habits.  If you don’t know how to improve your health, schedule a 30-minute Free discovery appointment

If you would be interested in joining my get good sleep newsletter, sign up here.  Once a month you can get an article or video about sleep and health.

If you have liked what you have read here, please share it with others by forwarding this to them!

To Your One Sweet Life,

Dr. Dae

 

Managing Day Light Saving Time - Ideas to Help You Sleep!

I am one of those people who wake up without an alarm (unless I have a 4 am plane to catch and then, yes, I need an alarm).  My body just normally starts stirring at the same time every day about 6:30 am.  I love it!

I have, to be honest, I am not a fan of the daylight savings time change, it throws me for a loop every time.  Whether we are spring forward or falling back it really upsets my circadian rhythms leaving me feeling a little bit off – not quite myself for a week or two after the change.

New York pulmonologist and sleep specialist Nicholas Rummo of Northern Westchester Hospital's Center for Sleep Medicine says, "The day or two after, people aren't quite alert," he says. "Most people might feel it Monday into Tuesday."

Ahh… you are now seeing why I decided to make March’s theme: Restoration is the Foundation for A Sweet Life.  Yes, I wanted to talk about how to improve your sleep and handle daylight saving time because it impacts all of us (except Arizona and Hawaii, you guys got it right on this one).

"Losing an hour is harder than gaining an hour," says Steven Feinsilver, director of the Center for Sleep Medicine at Mount Sinai Medical Center in New York. "It's sort of like a mini jet lag."

So if you are really feeling this daylight saving time change, or you have sleep disturbances even without the time change, you might want to think about how to get better sleep.

In the last few years, I have noticed that my patients have increasingly included sleep disturbances as one of their top concerns for treatment.  The first step to treating sleep disturbances is to create sleep rituals or sleep hygiene that you practice every night. Our body likes rhythms so when you do the same thing every night it lets your body know that it is time to prepare for sleep.

Here is an article that I have written about sleep hygiene.

Perhaps you would rather have a video about how to get good sleep?  Check this one out instead VIDEO

If you are enjoying my emails and feel they would help someone you know, please forward them.  Sharing is caring (smile).

To Your One Sweet Life,

Dr. Dae

Spring Forward - How to Counteract Losing Sleep during Daylight Saving Time

 

 

I want you to take a moment to think about a time when you woke up feeling peaceful, happy, refreshed and excited - ready for the day!  I hope your answer is that you wake up that way every single day! However, if you are like most Americans, over half, then you have sleep disturbances once or a few times per week.

I would definitely consider good, restful and restorative sleep part of Your One Sweet Life! So this month’s theme is Restoration is the Foundation for A Sweet Life. 

Did you know that we have restoration processes every day, more specifically, every night?  Yes, you guessed it SLEEP is one of our most essential restoration processes.

What do I mean when I say restoration?

We don’t use that word “restoration” much, however, it is essential for health.  Restoration is the act of restoring, renewal, revival or reestablishment; the state or fact of being restored.  My favorite definition of restoration is a return of something to its former, original, normal or unimpaired condition.  Simple language, it means getting back to your optimal self.

So this month I am going to share with you, routines and habits that will get you back to your best self.  We will focus on sleep since that is something you do every day but I will sprinkle in a couple of other restorative processes too that impact your health.

Speaking of sleep!!

I want to remind you that daylight saving time starts on Sunday, March 12, 2017.  We will be springing forward which means we will be losing an hour of precious sleep.  For some of us, like me, it’s going to be a painful process. If you think that one-hour will not make a difference, think again!

Sleep directly affects health and safety, Russell Rosenberg, board chairman for the National Sleep Foundation says, “and the sleep loss associated with daylight saving time has been linked to increases in traffic and on-the-job accidents the Monday following the time change.”

Here are 4 tips to help you prepare for the daylight saving time change.

1) Move up your schedule

Start this week by moving your schedule, especially your evening activities, up by 15-minutes each day.  Here are examples of activities that you might consider moving up - eating dinner, doing homework or going to bed.  Here is a sample of how you can make the change gradually:

  • Today, Tuesday go to bed at 10:45 pm
  • Wednesday go to bed at 10:30 pm
  • Thursday go to bed at 10:15 pm
  • Friday go to bed at 10:00 pm
  • Remember, Saturday we lose an hour at 2 am.

2) Take a 45-minute power nap

Plan to take a 45-minute nap on Sunday after the daylight saving time change.

3) Shine the Light In Your Eyes

Before or after your nap on Sunday get some sunlight! Sunlight helps to set your circadian rhythms, your internal clocks.  If it is too cold to be outside with the sun then grab your favorite beverage (non-caffeinated non-alcoholic, of course) and sit in your favorite window for 30 to 60 minutes.  The sunlight can make you want to go bed early.

4) Avoid Hard Liquids

Yep! I said it - avoid alcohol and caffeine for a few days before Sunday, March 12th.  Alcohol and caffeine can interfere with your hormones.  Sometimes they make it difficult to fall asleep but they can also make it more difficult to wake up.  If you are already feeling sleep-deprived, then waking up with less sleep will make you feel horrible!

There you have it: 4 tips that you can integrate into your schedule this week to help you navigate daylight saving time better!  You can be sure that I will be using them!

To Your One Sweet Life,

Dr. Dae

 

 

The Power of Love Heals the Heart

I will conclude this month by looking at The Power of Love from an emotional, spiritual and self-care perspective.

One of the things I love about the heart is that it takes care of itself so it can take care of us. Our heart gives us a road map of healthy behaviors to increase the quality of our lives. I think if we can have an appreciation for what our hearts do for us perhaps we will treat them better.  This is one of the favorite articles I have written about the heart. It talks about the exquisiteness of the heart – a metaphor for life. (http://www.healthydaes.com/blog/2012/02/13/the-exquisite-heart-as-a-metaphor-for-life )

You know that I use mindfulness as one of the tools to treat people.  Medical research has started to discover how creating loving habits can actually heal our bodies.  This article shows that people who kept gratitude journals actually reduced their risk of heart disease.  This is such amazing news!  Check it out! (http://www.healthydaes.com/blog/2015/12/12/expressing-gratitude-is-linked-to-reducing-heart-disease-risk ).

Gratitude has been shown to shown to help more than just heart health. The University of California, Berkeley has studied over 1,000 people who have been keeping gratitude journals. They have found that gratitude brings the following benefits:

  • Stronger immune systems
  • Fewer aches and pains
  • Lower blood pressure
  • Greater inclination to exercise and take better care of your health
  • More sleep and feeling more refreshed upon waking
  • Higher levels of positive emotions
  • More alertness, aliveness, and awakeness
  • More joy and pleasure in life
  • More optimism and happiness
  • Becoming more helpful, generous, and compassionate
  • More forgiveness
  • A more outgoing attitude
  • Less loneliness and isolation

So let’s make gratitude part of the love we give to ourselves and to our loved ones.

Love can show up as having gratitude for anything or everything in your life.  If you want to create more gratitude in your life I recommend that you sign up for my FREE 30 days of gratitude to improve your health and attitude challenge.(http://bit.ly/30DaysGratitudeDrDae)

This month has been all about love!  Every month should be that way!

To Your One Sweet Life,

Dr. Dae

The Power of Comfort Foods!

So many people use food for comfort and for love! So during this month when we are talking about The Power of Love I want to share stories about food. We generally associate using food to satisfy our emotional needs as a bad or destructive behavior.   Unfortunately, I have heard women in my office jokingly refer to ice cream as their boyfriend!  Explaining that they “cosy” up on the couch with a bowl of ice cream many times per week!

Using food for comfort doesn’t have to be a destructive behavior.  Instead, you can turn your comfort foods into a powerful source of energy for yourself.  Here is how I did it.

When I was in medical school I would come home some Fridays completely wiped out after an exhausting week.  My old behavior was to crave comfort food in the form of warm cheese and bread.  These foods especially in combination, would leave me feeling bloated and sinus-pain ridden every Saturday morning.  I almost felt like I had a hangover without drinking any alcohol.  This made Saturday all-day study sessions even more painful.

Then one Friday, after a particularly tough week, I decided to say no to torturing myself with food.  Instead, I decided I was going to take myself out the best meal I could afford.  I set my sites on a salmon dinner with fresh veggies and apple cobbler for dessert.  I made a choice to treat myself to a lovely nourishing delicious meal. (This is self-care by the way!)

Guess what happened?

I woke up the next day with tons of energy, feeling fantastic.  Why did that happen? I decided to re-define what I considered “comfort food”.  I made the decision to give myself foods that nurtured my body and my soul.  I got fantastic results so I changed my habits to give myself the best food I could afford as my comfort food.

To this day I still make that decision whenever I crave comfort food – I find the tastiest and healthiest food I can and make or buy that for myself.

This month in my Eat More Plants Monthly Community we are focused on the power of comfort foods!  Each week you will get a cooking video with a healthy recipe and variations that teach you how to use that one recipe in multiple ways.  It is the perfect way to love food and your heart at the same time and all for $9.99 per month. (http://bit.ly/EMPcommunity )

I challenge you to try this experiment for yourself and see what your results are.  You might surprise yourself and create a new self-care practice that you love.

Let me know what your favorite healthy comforts are!

To Your One Sweet Life,

Dr. Dae

Don’t Let your Heart Down

The heart is the eternal symbol of The Power of Love.  This month, one of the ways I will talk about The Power of Love is to talk about heart health.  Our hearts are the essence of our existence, so we have to pay attention to our hearts’ health.  Heart health is not just physical health it is emotional and mental health as well. So during this month, I want to address them all.

In this post, I want to talk about physical heart disease.  It is worth mentioning that heart disease is the number one cause of death in America.  It affects women at the same rate that it affects men.  It is important to have a basic understanding about heart disease.  So I would love to share this article about heart disease. (http://www.healthydaes.com/blog/2013/02/08/heart-smart-conversation-the-basics-what-is-heart-disease )

When you go to your doctor make sure you are getting the right tests to know how your heart is doing.  You can go to my heart health checklist to take into your doctor. (http://www.healthydaes.com/dr-daemon-jones-2/2013/02/06/checklist-for-our-heart-february-2013)

Diabetes is a risk factor for heart disease so it is important to manage your blood sugars.  If you have diabetes or pre-diabetes take this free course (http://bit.ly/DrDaeDiabetesTips ) to learn how to manage your blood sugar levels and keep them normal.

Understanding your heart health empowers you to make good decisions about your overall health.  If you find that some of your lab work numbers are not within the normal range, I invite you to investigate new ways to create healthy habits.  There are so many! I’m happy to be a resource for those ideas.  Next time we will talk about loving foods!

To Your One Sweet Life,

Dr. Dae

The Power of Love

The Power of Love

The Power of Love is a perfect theme for any month but I think it is particularly ideal for this one.  Love has the power to heal anything.  So I like to use The Power of Love in my practice and all my treatments. I created YourOneSweetLife.com to show how good lifestyle habits could engender a healthy mind and body. When you can find a powerful emotion like love to connect to your health goals you are more likely to achieve them (and have more fun doing so as well)!

Have you noticed how the people who are most balanced have things they love in their lives? They love their work or their families or love going on vacation every year.  There is at least one area of their lives where love prevails and spills over into everything else.

The most wonderful thing about love is that it is so big and inclusive.  You can love avocados and love walking in the park you don’t have to choose between them. You can enjoy both!  A tremendous part of good health is finding things you love and using them to create a healthy lifestyle.

This month I have some great things to share with you to improve your health and the amount of love in your life.  You can pop over to my website and read my new blog, Your One Sweet Life (http://www.healthydaes.com/your-one-sweet-life), and see how I have committed to finding a sweet moment in every day.

Love can show up as having gratitude for the things and people in your life.  If you want to create more gratitude in your life I recommend that you sign up for my FREE 30 days of gratitude to improve your health and attitude.

(http://bit.ly/30DaysGratitudeDrDae) Each day you will receive an email with a gratitude quote and 2-5 minute gratitude exercise for the day. It has been a great success.

For my diabetes patients, I have created a new FREE course to teach you how to manage your blood sugars.  It is a gift of love just for you!  Enjoy it! (http://www.youronesweetlife.com/courses/dr-daes-diabetes-tip-to-manage-your-blood-sugars-to-normal/preview )

So this month lets focus on creating more love in our lives.

To Your One Sweet Life,

Dr. Dae