Interview with Dr. Joel Fuhrman Part 1

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Hi dear friends!

As promised, I am sharing the interview with Dr. Joel Furhman. Talking to such a prestigious doctor was an absolute pleasure and now I am ready to share it with you!

Interview

MXO: Good evening Dr. Fuhrman, it is a pleasure for me to meet you virtually and have you share your knowledge with us.

Dr. Furhman: Thank you.. It’s a pleasure for me to be here.

MXO: Apart from being a Board-certified family physician, have written 10 books related with nutrition, you have done extensive research in the field of nutrition helping lots of people to lose weight permanently and reverse chronic diseases. According to the data collected by the Colombian Department of Public Health, 56% of the population are obese and most chronic diseases such as diabetes, hypertension, arthritis, heart disease and some types of cancer, represent about 90% of the public health costs.

Clearly these figures are alarming, and we need to look at nutrition and habits in a more conscious way.

As an Integrative Health Coach, I am very interested in sharing studies from recognized medical doctors like yourself to educate people about the dangers of our current eating habits and lifestyle habits.

Thank you for taking the time to share your knowledge with us today. Recently I wrote a blog about the nutritarian diet which you advocate.

Can you explain what the nutritarian diet is about?

Dr. Furhman: Certainly. Well, the question is, is there one goal standard or ideal way of eating that can maximize the life spam of the vast majority of people? In other words, what are all the factors, nutritional and dietary that will slow aging and extend human life spam? When we do that, we find that when we rev nutritional excellence up that degree to maximize human life spam, prevent cancer, heart attacks, strokes, dementia, then we also have a powerful way to reverse disease. So, people who are diabetic, will lose weight and become non-diabetic, people who suffer from headaches, the headaches will go away, those who suffer from asthma, will stop using inhalers because it goes away, so what I am saying here is not only that nutritional excellence not only prevents chronic diseases, it is also more therapeutically effective than medications.

A nutritarian diet means a diet rich in nutrients and I will refer to two principles. Firstly, the most foundational studies show that the most proven methodology to slow aging and extend the life spam its moderate caloric restriction in an environment of micronutrient excellence. This means exposure to a diversity of micronutrients from colorful plants. What we see in developed countries is that diets are high in processed foods and animal products and very low in foods with phytonutrients, antioxidants, with anticancer effects.

The second principle has to do with a diet that is hormone – favorable because certain hormones in excess can increase the risk of cancer. For example, when you are overweight, specially around your belly, those fat cells produce vast amounts of estrogen, and high levels of estrogen increase the risk of breast cancer and prostate cancer.

MXO: Do you think we can control appetite with a diet rich in nutrients?

Dr. Furhman: Having a diet rich in nutrients means less appetite, no rush of sugar means no addictive behavior towards food. When people eat diets with a high glycemic content (high levels of glucose), like bagels and white rice, the body responds with a huge insulin release response, and this increases the chances of heart disease, cancer and dementia. The brain can be damaged by the rapid rush of sugar in to the blood stream but it can also be damaged by the high level of insulin.

More sugar also means more calories, and this caloric rush can create addiction. Why? Because it stimulates dopamine in the brain creating addictive behaviors. It has a drug-like effect in people.

When you eat a diet that is high in water, fiber and nutrients it occupies space in the stomach, its digested slowly and helps to control appetite.

MXO: Can you explain the term “metabolic waste” and how it relates to body toxicity?

Dr. Furhman: The modern diet is high in animal products, which has lots of nitrogen waste, ammonia, urea, uric acid, and the processed grains (carbohydrates) don’t contain nutrients, both raise toxins in the body, metabolic waste products, so the body has more toxicity. In a diet like this one, when you try not eat more food, the body is going to feel more fatigued, weaky, headachy, basically you won’t feel well in a non-feeding state because the body is trying to cleanse and repair in the non-digestive state. So, you eat a meal right, and you are busy digesting and eating and you feel better because your body stopped detoxing.

When a person is not eating healthy, they build up more waste products in the body and the waste products act like drug waste (same as with drug addicts). People mistakenly confused fatigue as a sign of hunger, but it’s not hunger its being toxic. This toxicity means more acidity, more free radicals which will affect the entire body.

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Photo by Wellandgood.com

MXO: Ok, so we know we need to eat a diversity of colorful vegetables. If fresh vegetables aren’t available, would you recommend frozen vegetables?

Dr. Furhman: A lot the times frozen vegetables are even more nutrient rich and even fresher. Sometimes when they pick the vegetables, they overcook them or are not good quality (making reference to cooked frozen vegetables as opposed to fresh frozen vegetables) so it’s better to eat the frozen vegetables that were picked and frozen right away.

MXO: There is a growing number of people diagnosed with type 2 diabetes in Colombia including children. If you could give 2 specific recommendations what would they be?

Dr. Furhman: The most favorable carbohydrate for a diabetic are legumes like lentils, beans, peas, chickpeas, all type of beans. They are full of resistant starch and they contain slowly digestive starches. Another food that I recommend are nuts and seeds, they are good fats which are broken down very slowly. So, a typical lunch could be a big salad with raw vegetables like carrots, tomatoes, lettuce with a nut dressing with almonds and sunflower seeds, with some balsamic vinegar and roasted garlic. So, the secret is to make the dressing with nuts, not with oil. And then a bowl of beans soup and a piece of fruit for dessert. So, we are not using processed oils, rice or refined carbs.

Ideally you want to get most of your carbohydrates from beans, raw vegies and fruits.

We are talking about a diet that is heave in plants basically.

If animal products are in the diet, they should be kept to a minimum level because they drive the nutrients out of the body that are needed to heal. Also, because they raise a hormone called IGF1 (Insulin Growth Factor 1) which increases heart rate, makes diabetes worse and increases rates of cancer. So, we want to keep this IGF1 hormone low by being on a vegan diet or keeping animals’ products to the minimum.

End of Part One

Are you learning something new? What are your thoughts? I would love to read your comments.  Keep an eye on Part Two of this interview.

In the meantime, subscribe to my site to keep learning how to nourish yourself better.

Bear hugs,

 

Maria Ximena Ospina

The Power of Self Talk

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Hi there my friends!

I bet this happens to many of you because unfortunately, we do it often: you are sitting in front of someone and while he/she is talking to you, you have a hundred thoughts running through your mind. Your body is there but your mind is somewhere else. In the meantime, the person in front of you is hoping you are listening, but clearly you are not. You are not present. We are bombarded by thoughts every minute of the day, some have to do with situations in the past and others with plans in the future, but rarely with the present. While we are recreating the different scenarios (of what could have been but didn’t or what could be but hasn’t happened yet), we waste a lot of time not realizing that what matters is what we are now. Our internal narrative becomes our world, we play the same scenario so many times in our mind that without knowing it, we act on it and make it our reality. This is the power of self talk. Not only can we shape our destiny with our thoughts, we can alter them if we pay attention to the quality of these thoughts.

But how do you become aware of the quality of your thoughts? Because they happen very quickly and we also act on them very quickly. I certainly don’t have all the answers but I can share with you these tips that have helped me and I trust that if you are persistent, you will also benefit from them. They are not magic tricks, in other words, you will not see results overnight, they are meant to create a mindset that builds you up so think of them as steps to include in your routine to a better you.

Start a gratitude practice

It is always easier to be negative. Whichever the situation is, because life is not perfect, focus on finding reasons to be grateful. Be grateful for being alive, for the experiences that you have lived so far, for your health, for feeling the sun or the cold wind in your face, for the food in front of you. Focus on the positives, not the negatives. This practice sets a wonderful tone to start your day. If you are religious, include it in your prayers, and if you aren’t, simply be grateful to the universe for being here. 

Set your intention for the day

Make clear what you want to achieve and write it down. Words are powerful and the more you see them and repeat them to yourself, you will subconsciously create the space for these actions to occur. You are manifesting the universe what you really want so focus your energy in making it happen. Like they say, fake it til you make it!

 

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Develop your tribe

Being healthy is contagious and being miserable is also contagious. Surround yourself with people who share the same values. Take part in meditation groups, attend events where you know you will find others who love what you do and actively participate. Your tribe will be your best resource when you need someone to build you up, when you are feeling down or lost and more importantly you can also give back , which is even more rewarding than receiving it.

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Get active

Physical exercise is clearly important for physical health, but even more for mental health. When you find yourself down, over thinking, put on your trainers and go walking, running, walk your dog, find an activity that you like. When you exercise, your body releases endorphins which are our natural painkillers, they help reduce stress and create a sensation of positive feeling.

Abdominal breathing

Who would have thought that abdominal breathing actually massages your digestive system? Apart from calming your mind and reducing stress, it also aids proper digestion and helps to strength the immune system. Take a few minutes when you first wake up or before you sleep to practice abdominal breathing. Lay on your back and place your hand on your belly and see how it expands and contracts, try it for a few minutes everyday and you will feel the difference.

Being aware of our thoughts can be hard, but the more we develop mindfulness, we will be able to protect ourselves from diseases. Remember that being healthy is not only the food we eat, it also includes our thoughts and our internal narrative. Be patient and consistent, I promise that you will see the positive effects on your overall health if you do it and more importantly, everyone around you will also benefit from it.

If you want to learn more about this topic,  there are different research studies on the web, but I can recommend Dr. Bernie Siegel who has done extensive research and written different books related to self healing and the effects of positive thinking to cure diseases.

 

Don’t forget to share and like if you learnt something new today! I would love to know your thoughts on this topic.
Bear hugs,

 

Do you get angry, run away or become invisible?

images-2Many of us know that stress affects health in general but I think we still need to understand and assimilate better what are the effects of being constantly in this state (of stress) since it is one of the main causes of degenerative diseases that affect society nowadays. Clearly, we live in a world where it is increasingly accepted to live half-heartedly. What do I mean by this?

To live tired, running from one side to another, without energy, with sleep and digestion issues.

Years go by and many people continue living this way, which only brings unhappiness, frustration and health problems not to mention the effect on our personal relationships. In this blog, I want to focus on the solutions, because there are solutions. It is a question of doing it consciously and constantly and patiently.

So let’s talk about stress and biochemical processes in a simple way.

Of the various systems that humans have, it is the limbic system, which manages physiological responses to emotional stimuli. The hypothalamus and the amygdala are key organs in the triggering of emotions in our body. When the brain’s amygdala is activated, our danger detector, it creates imbalances in the prefrontal cortex of the brain, the part that allows us to learn, make decisions and direct behavior. The brain amygdala is like our internal alarm button that makes us react to danger. Our body does not know if the danger is associated with a survival issue (if a lion is chasing us and we have to run for our lives) or simply if it is an argument  with the boss. The sympathetic nervous system is ignited and triggers a series of biochemical processes in preparation to “fight or flight”. This is our primary internal defense mechanism.

Once the amygdala is activated, the pituitary gland orders the adrenal glands to release adrenaline and cortisol, which are the stress hormones. From here onwards, the body is prepared to defend itself, which is why the heart rate is accelerated, the contraction movements of the stomach are inhibited, the pupils are dilated and blood glucose levels raised. (in addition to other processes)

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Photo by autopsiareview.org

According to several scientific studies, I am referring in particular to those analyzed by Dr. Mario Alonso Puig (of whom I have spoken on several occasions, whom I admire for his knowledge about human behavior and neuroscience), it is demonstrated that mindfulness or self-consciousness, (developed through the practice of meditation), increases the size of the hypothalamus which makes us less reactive and we can better regulate our emotional state.

It is also proven that physical activity is of great help to activate our parasympathetic nervous system, which is what allows us to save energy, recover normal  body functions, think and act clearly and live in a calm manner. Both systems: sympathetic and parasympathetic work together, we can assist these systems to live healthier and happier with good habits.

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photo by lamenteesmaravillosa.com

Cultivating healthy habits

Meditation and physical activity are really the best ways to improve our health.

Meditation allows us to modulate the chemical reactions that activate the amygdala, making us less reactive. We accept our emotions and feelings kindly and see them for what they are. Without judgments or attachments. We learn to let them go which means we do not keep them in our body as toxic elements. (That later on cause diseases such as depression, fibromyalgia, digestive and heart issues).

On the other hand, physical activity increases brain function by improving memory, it increases oxygenation of the brain, creating and connecting of neurons which help us in learning processes. In addition, at a hormonal level, endorphins, serotonin and dopamine are triggered generating feelings of well-being, calm, joy and even euphoria. Its my natural drug of choice!

As I said before, the solutions exist and do not cost money or long treatments, just by implementing these two habits in your life as well as a healthy diet, you will be in the path to wellness and success. I practice both regularly so I can say that they do help me to keep calm and understand better my emotions and reactions.

I hope you have learned something new today, and more importantly, that it inspires you to learn about mindfulness and gets you in the right mindset to start exercising. Remember that anyone has the power to make changes, it is hard, I know that, but it is possible, and you are not alone. I can help you get there.

Do not forget to share this message and give me your comments. I would love to know your opinion.

 

Bear hugs!

Sunday barbeque gone bad

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Hi There!

This weekend I had an unpleasant experience that I think is worth sharing with others because it has to do with our emotions and food. We were having a lovely time with friends who invited us (my husband and me) for a barbecue in their home. Everything was set for us to have a great afternoon: salads, veggies, good quality meats, deserts (one of them made by my husband in the barbeque) and of course wine and beer. We were all enjoying ourselves, listening to music and getting ready for the feast we were about to have. I was really looking forward to this lunch and so was my husband. We got served and we started salivating just by looking at the delicious food that was cooked for us. It smelled and looked so good! Plus, considering I changed my diet and I don’t eat as much animal protein as I used to, I was determined to fully enjoy the experience.

We started eating and enjoying our meals and 5 minutes later I look at my husband and he was very quiet. I knew something was wrong. He stopped eating and excused himself to the restroom. He had a piece of meat stuck in his throat. He could still get some air so he was not actually choking. In fact, the food was in his chest, he tried to push it down with some water but it didn’t work. Of course, we all panicked. He then proceeded to put his finger down his throat but nothing came out. I knew he was in total discomfort but because this has happened in the past, I was thinking to myself “he will get it out soon, I will not  panic because he will get it out soon, and if I freak out, he will also freak out”. Unfortunately, a couple of hours later we were at the local hospital and he still had the piece of yummy beef in his chest. We were tired, he was stressed, unhappy and anxious and I couldn’t believe our Sunday afternoon had turned into a hospital visit. He did some abdominal breathing exercises to help relax his muscles but clearly he was going to need x-rays, an  endoscopy, medication and a small procedure to push the meat down. Fortunately, as the doctor was about to start with the procedure, the meat went down his stomach and the problem was finally solved. 4 hours at the hospital and a medical bill that was everything but reasonable.

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Clearly this situation can happen to anyone, anywhere (Lunch sitting in front of your computer, at a business lunch, watching TV). Unfortunately, it has happened to him more than once, which means it is worth looking at the reasons why these happens so much; the one and most obvious is that my lovely husband doesn’t chew enough. He is so hungry that he doesnt take the time to chew properly. I am convinced that many people have experience this feeling of anxiety towards food. When you wait too long for your next meal and finally it is in front of you, its common to feel you want to eat it right away. We forget that our digestion starts in the mouth. Every bite is necessary to facilitate the journey of the food to our gut. After all, the first part of the digestion process starts in the mouth.

Different studies around this topic show that most people do not chew more than 10 bites per mouthful. According to the ancient Ayurvedic principles, we should be chewing at least 25 or more to really help the process of digestion. Chewing not only will aid the absorption of nutrients, it will also help you eat less, reduce binge eating and control your weight. Also, it is part of what it’s called Mindful Eating, a concept related to mindfulness around your emotions and feelings and physical sensations. We get distracted with media, work meetings, conversations and our own minds (constant chatting). Its time we pay more attention to our patterns to avoid this unfortunate situations in the future.

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The act of nourishing your body is an act of kindness from yourself to yourself. It should never be rushed, it should be appreciated it to the fullest. Ideally you want to smell the aroma of your food, feel the tastes in your mouth, pay attention to the details and enjoy the act of eating with good company. Since this issue has happened a few times in the past, it is likely that he also suffers from “Steakhouse Syndrome” considering it only happens with meat. We are yet to get more tests to determine if this is a real issue but in the meantime, nothing works better than eating slowly and calmly. If you find yourself too hungry and feel anxious (and angry) because you havent eaten anything, make sure you carry healthy treats with you: fruit, nuts, seeds, protein bars, to get your tank a bit full before the next big meal comes.

If you want to learn more about Steakhouse Syndrome check this link. And if you want to learn tips about mindful eating, subscribe to my site, I am constantly sharing information about this topic and I am sure I can inspire you to make some healthy changes.

In my corporate days, I remember having lunch in a rush many times just to make sure I was on time for my meetings. Of course, I felt awful afterwards, bloated, lethargic, and kind of moody. I didn’t appreciate the food, it was simply fuel, nothing else. My approach has changed a lot in the last few years for the better and I am always happy to coach and inspire other busy professionals and entrepreneurs to develop mindful eating habits.

If you think you are ready to create changes, do not forget to subscribe to my site and share your experiences whenever you are ready. I will be happy to help.

Bear hugs,

 

 

 

 

 

 

Get real this year

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Hi my dear friends!

Remember when you said “I’ll do it next year”, well, here it is. We have just started a new year of life, a new year of opportunities that have the potential to be the best one ever or on the contrary, be miserable and full of disappointments. If you could choose one of these paths, clearly, you will choose to have a year with the potential to make you happy and fulfilled. Right? Now, as this is kind of an obvious question, I want to ask you another one. What are you doing to help yourself be happier and fulfilled this year? Think about the answer.

Setting resolutions is normally the first step that we do in order to organize the priorities, of course it is a constructive exercise but in my opinion, this exercise works when it’s based on realistic expectations. For example, if your resolution is to lose weight and you start strong and committed for 2 weeks but you stopped because you had a business trip, clearly, you are not setting yourself for success.

One important aspect of making long-lasting changes is to have clarity of the goals you want to achieve and why. If losing weight is a priority, then make sure you organize your environment to make sure that everything around you supports your changes. So instead of buying potato chips and butter popcorn you can go for homemade popcorn and sweet potatoes chips for example. Remove processed foods (dips, milk chocolates, dressings, cakes) and experiment with healthier options like homemade guacamole, humus, almond butter, dark chocolate. Set a day to cook foods and freeze them, in this way you will save time and money during the week and more importantly, you will avoid buying junk food because you cant find anything interesting in your fridge.

Another point is that one needs to realize that we can not pretend to look like someone else, we are unique, we have different body shapes and sizes not to mention different metabolism. I think our society is obsessed with body image. If you know already that a healthy weight for your constitution is between 55-58 kg why do you insist in being 52 kg? Having this expectation is not realistic and will only lead you to frustration and anxiety, which increases emotional imbalances and its likely that you will end up eating wrong foods just to find some comfort.

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Photo by superskinnyme.com

So I guess what I am trying to say here is BE REAL. Of course it is important to set goals but more importantly is to practice self awareness when we set these goals. Why? Because many times we are sabotaging ourselves with our attitude (we don’t believe we can do it, or , on the other hand, we set the bar too high and it becomes an impossible task). At the end, we give up and get back to our old ways.

The only way I know to make changes work for you in the long-term, is to practice self awareness. And yes, this is hard to do because we live fast, we eat fast, we sleep less and we stress too much. We are constantly distracted. We take little time to be with ourselves.To observe without judgement our actions, our thoughts and how these affect our behavior.

So my dear friends, be clear about your goals, write down your plan of action, pace yourself and be patient above all. Work on one change at a time, if you aim to achieve too many at the same time, it is likely you will be overwhelmed and you will stop doing it.

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Photo by Monell.org

There are numerous human behavioral and neuroscience studies that show that food is very close to us because it has to do with our survival. Brain connections start developing when we are babies and food is associated with safety and comfort. When we are calm and collected, we make decisions about making changes, but when we are stressed and tired, all bets are off, so its likely to go back to old ways even knowing they are not good. If you are interested in learning about neuroscience and the relationship of food with brain function, I highly recommend reading Dr. Mario Alonso Puig – Gastroenterologist, Surgeon for 26 years, an expert in brain function and how mental processes affect our wellbeing and total health. Most of his work is in Spanish, (he is Spanish) but I am sharing here a TED talk he did in English about Reinventing Yourself, which is also the name of one of his books, I totally recommend it.  

In previous blogs I have mentioned how important it is to have a spiritual practice. In my case, meditation has been crucial to practice self-awareness. To find the space to observe without judgement, to find my center and to be patient with myself and others. I don’t feel enlightened by any means, ( I keep working at it) I only share my experience with you because it has made a positive difference and I would love for you to experience good health and fulfilment in a sustainable way.

Did you learn something new? Don’t forget to share with your loved ones.

Until next time!

Can you be healthy during Christmas season?

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Photo by dienut.com

Christmas is here my dear friends!

I think most of us love this time of the year, family time, vacations, traveling, celebrations filled with food and drinks, late nights, presents, what’s not to like? In our minds, we have all the best reasons to let it go because next year, (about 30 days away) we will set our resolutions and get serious again. So basically this is the month to indulge because the year it’s almost over. Ok, I get it, we work hard through the year and we feel we deserve to have some fun. I am with you, I also want to have fun, I enjoy christmas cake, drinking wine and having long christmas lunches filled with friends and family. But I have to admit that it’s more fun when I know I don’t feel guilty for exceeding myself.

It must be “wisdom” (not age) that I recognize that overeating without any physical activity just doesn’t work for me. I will indulge with some favorite foods and cocktails but keeping active is part of my life routine and this needs to remain so that I am able to navigate better all the social activities at the end of the year. Keeping active helps me with digestion, have the stamina to do all my christmas shores (decorate the apartment, prepare foods, go shopping, pack presents), and more importantly it fills me with energy to finish the year on a high note.

Personally I apply the 80/20 rule: 80% of the time I follow a healthy routine and 20% and indulge with my favorite poisons (Tito’s vodka with soda and a dash of cranberry juice, mulled wine and of course the amazing christmas cake). Having set my boundaries, makes it easier to be guilt free, work consistently 80% and enjoy to the fullest my 20% playtime.

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Someone told me not long ago that moderation is the key to keep balance but my opinion is that moderation has a different meaning for everyone. If you eat chocolates everyday (say a small portion after dinner) and during Christmas you decide to eat the box of truffles your neighbor gave you in one hit, in your mind it’s ok because you think you are being moderate. However, if you compared to someone who eats chocolates as a treat only the weekends and then gorges that same box of truffles, this can be seemed as going a bit too far. So my suggestion for all of you ladies and also gents  (because we all tend to do the same) is to keep active and create a rule that works for you to not lose track and avoid starting the year feeling sluggish and overweight. But be real, don’t cheat yourself with a 80/20 rule that looks more like a 50/50 rule.

Life is short and we should enjoy it, I am totally in for that, I am not a slave of my body or keeping appearances but I do believe in listening to my body, I believe in the power of food to energize me, in the benefits of physical activity and more importantly in keeping balance. Because who wants to be fatigued and gain unnecessary weight? Who wants to start the year tired? I have a feeling you don’t. But just in case this happens, I can help you get in the right track.

I am exploring recipes for this holidays season to give you some ideas so that you eat less processed sugars and unhealthy fats and instead you keep nourishing your body the right way: with good food and love.  

 

Stay tuned my friends!

 

Bear christmas hugs,

 

Xime