ANTI-INFLAMMATORY TYPE FOODS:

1. Almonds: An excellent source of monounsaturated fat and omega-3 fatty acids. These help fight inflammation. They also keep you fuller longer.

 2. Avocados are a great source of magnesium, fiber and potassium. The combination of these nutrients and the polyphenols that work as antioxidants make avocados a must-have for any anti-inflammatory diet.

 3. Broccoli is a member of the cruciferous family of vegetables that are high in phytochemicals called glucosinolates.

 4. Blueberries: Blueberries protect the body. They’re one of the most important and powerful sources of antioxidants.

 5. Carrots: Carrots contain beta-carotene, which your body can convert to vitamin A, plus it’s a powerful antioxidant.

 6. Kale: Excellent source of vitamins A, C and K and a good source of calcium, iron, magnesium, potassium and vitamin C.

 7. Spinach: One of the best anti-inflammatory superfoods. Spinach contains lutein which is related to vitamin A and beta-carotene.

 8. Strawberries: Flavonoids have been found to have many health benefits. In particular, they have been highlighted to have antioxidant and anti-inflammatory properties.

 9. Sweet Potatoes: The beta-carotene also helps fight inflammation.

 10. Walnuts: An excellent source of healthy fats, protein, vitamin E and minerals sterols, these nuts are a great anti-inflammatory snack

TRY AND AVOID ALL NIGHT SHADE FAMILY FOODS!

  WHITE POTOTAES; EGGPLANT; TOMATOES; PEPPERS OF ALL KINDS; ALCOHOL; TOBACCO; MILK CHOCOLATE

These foods can make your joints ache!

Gastrointestinal Issues:                                      Carrie A. Franklin, Ph.D.

Things you might consider to heal up your colon

1. Avoid coffee, including decaffeinated varieties (which may still contain some caffeine), all other sources of caffeine and all stimulant drugs.
2. Avoid milk, milk protein (casein) and all milk products. Remove any products made with carageenan from your diet. (Read labels on soy products carefully).
3. Avoid products sweetened with sorbitol, xylitol, or other sugar alcohols.
4. Take slippery elm in the form of gruel: Combine one teaspoon of the powder with one teaspoon of sugar and two cups of boiling water. Stir well. Flavor with cinnamon and drink one or two cups twice a day.
5. Take turmeric in supplement form for its anti-inflammatory effects. Choose a brand that provides two grams of curcumin daily.
6. If cramping is a problem, take enteric-coated capsules of peppermint oil between meals to relieve the spasmodic component of inflammatory bowel disease.
7. Practice breathing exercises for relaxation.
8. Because stress can worsen symptoms, take a course in biofeedback or experiment with hypnotherapy and guided imagery to use the mind/body connection to heal the gut.
9. Consider psychotherapy or cognitive behavioral therapy to work on emotional conflicts that can exacerbate symptoms.
10. To address inflammation, increase your dietary omega-3 fatty acids by taking supplemental fish oil, start with one gram a day and increase slowly to two to four grams a day. If there is any increase in diarrhea, and cut back the supplement dose if necessary.
11. Start a program of friendly bacteria, using it upon rising and at bedtime every day.
12. If gas and distension become intolerable, try using Activated Charcoal for 3 days. Use it between meals only.

Always speak with  your doctor about any changes you are experiencing!

Exercise is another very powerful therapy for overcoming anxiety.  Exercise literally changes your BRAIN chemistry, releasing those “Feel Good” endorphins in the most natural and health-enhancing way.  Over the many years I created personalized exercise programs tailored to individual concerns-and gave tips and tricks for sticking with the program over the long term. In addition to a good diet and exercise program, learning to relax is a vital part of controlling anxiety, and having …a good health care professionals will help you learn effective relaxation techniques that you can practice anywhere, anytime. Being a hypnotherapist and homeopath has really helped me deliver great success rates with my clients. Please take Exercise Programs very seriously, as they will prolong your life span. I am not suggesting to go out and run long distances, but I am suggesting lifting weights at least 3 days a week and indulging in cardio workouts 4 days a week. Therefore, if you go to a gym 3 days a week, you can get your weights done and your cardio in on the same days. There should be one day a week that is all cardio and abs. You are worth the time, the effort and the investment. JUST DO IT!

Why “Skinny Fat” Can Be Worse than Obesity Skinny-fat people have a low body mass index (BMI) but very little muscle. They maintain a normal weight while suffering all the consequences of diabesity on the inside.

DIABESITY: (used to refer to a form of diabetes that typically develops in later life and is associated with being obese). “Regular exercise helps prevent diabesity

While they may not be technically overweight and may even look skinny on the outside, they have the metabolic features of a pre-diabetic obese person: Low muscle mass, inflammation, high triglycerides, low good cholesterol, high blood sugar, and high blood pressure.

If you’re overweight or obese, you’re well aware of the repercussions of both. Unfortunately, skinny fat people often aren’t aware they can suffer the same consequences, which ultimately makes skinny fat more dangerous than being overweight.

Skinny fat people probably need to worry more about their health than others, because the fat deposits they carry are hidden in the white fat that lies around their vital organs, streaked through their underused muscles, and wrapped around the heart. It is this fat that sends out the chemical signals which eventually lead to insulin resistance, diabetes and heart conditions, rather than the fat lying in dimples underneath the skin.

It’s the ratio of fat to muscle that makes the biggest impact on health and metabolic balance, and a person’s outward appearance can be deceiving in this regard. As you lose muscle, you lose mitochondria and your metabolism slows down. With age comes muscle loss. Strength training helps increase muscle size and strength. Strength training also boosts energy-producing mitochondria and metabolic rate so you burn more calories at rest or sleep.

When someone is working with me and they have this particular situation, Amino Acids, new eating protocals, exercising at least 5 days per week helps them transform their bodies in new and exciting ways quickly.

 The Cure for the Skinny Fat Syndrome

The cure for the skinny fat syndrome is the same as the cure for someone who is overweight with diabesity.. Great books on Sugar Solutions, Controlling Blood Sugar.

1. I suggest you go on a Low Glycemic Program — Lean animal protein (chicken, fish, and eggs), nuts, seeds, beans, vegetables, fruit, and small amounts of non-gluten grains.
2. Careful with Liquid Calories — No sodas, juices, sweetened drinks and no more than 3-4 glasses of wine or alcohol a week with meals.
3. Stay away from White Flour Products — Including gluten-free flour products. Even whole grain flour acts like sugar in your body.
4. Beware of Fake Foods — Factory-made foods are often science projects with fake ingredients including MSG (which causes ravenous hunger and is hidden as “natural flavoring”), high fructose corn syrup, artificial colors, preservatives, and chemicals.
5. Eat From the Right Plant — If it was made in a MANUFACTURING PLANT stay away, if it was grown on a plant it is probably okay.
6. Get good Oils in — Eat omega-3 fat-rich foods including sardines and wild salmon and avoid refined and processed vegetable oils except olive oil.
7. Get Going and Get Strong — Both cardio and strength training are key. Cardio builds fitness and improves metabolism, and strength training builds muscle so you won’t be a skinny fat person.
8. Take Supplements — They grease the wheels of your metabolism and help burn calories and balance blood sugar. A good multivitamin, fish oil (EPA/DHA,) and vitamin D do the trick for 95 percent of people.

Protect Sleep Time — Sleep deprivation alters metabolism and increases cravings for carbs and sugar. Sleep is sacred. Make your bedroom a sleeping temple and stay there for 7 to 8 hours a night.

Power Up with Protein — Start the day with protein and at each meal. This makes your metabolism run hotter and cuts hunger. Incorporate eggs, protein shakes, nuts, seeds, chicken, or fish

Carrie A. Franklin, Ph.D.   August, 2015

Westlake Village; Calabasas; Agoura; Thousand Oaks; Camarillo