Monday 27 December 2010

Exercise - VITAL for treating Type 2 Diabetes


It's not that we didn't know this before, but it's now been established such that the American Diabetes Association and the American College of Sports Medicine have issued brand new guidelines and recommendations for exercise.

Please note that what is to follow benefits not only people suffering from Type 2 Diabetes, but also anyone who desires to be healthy, particularly if you are a victim of the Metabolic Syndrome.

These are the key points from the latest guidance, as published in the December 2010  issues of 'Medicine and Science in Sports & Exercise', and 'Diabetes Care' journals:

  • Regular physical activity can prevent type 2 diabetes, improve glucose control, positively affect blood fat levels, blood pressure, improve cardiovascular disease and improve mortality.

  • These improvements are because of the short and long term benefits of exercise on insulin activity.

  • Most of these benefits are accomplished with a combination of aerobic and resistance exercises.

  • The expert panel recommend at least 150 minutes of AEROBIC exercise each week, spread out over a minimum of 3 days, with no more than 2 consecutive days between physical activity.

  • RESISTANCE TRAINING should  ALSO be done at least 2ce a week - ideally 3 x per week - every other day. See below for examples of resistance exercises that anyone can do..If you're just starting out, get a personal trainer to guide you to make sure you don't injure yourself, until you get the moves right.

  • Using a pedometer regularly is a good idea as it helps you quantify your progress when you set a measurable goal eg to walk 10000 steps per day. Also, a study found that people who used a pedometer increased their physical activity by 27% over their baseline.

  • You must exercise regularly to get the full benefits of it.

  • Exercise improves your insulin activity for 2-72 hours after the exercise. It's got to be moderate to vigorous exercise to be of benefit.

  • If you lead a sedentary life, you need a pre-exercise assessment if you plan to do exercise more than brisk walking. Visit your doctor and ask them to arrange this.

  • If you are at high risk of cardiovascular disease (get your doctor to confirm this), and you have no symptoms, you may benefit from having an Exercise Stress ECG done before you commence your improved exercise program.
  • Works best also if you're part of a support system of one or more people...

About Those Resistance Exercises...

Here's the link to a post I wrote, with pictures of 6 simple resistance training exercises you can do every other day...
Strength Training Blog Post


As For Aerobic Exercises...

Examples include:
  • Walking
  • Climbing up and down your stairs at home
  • Cross trainer
  • Treadmill
  • Swimming
  • Running
  • Sports eg tennis, basketball, football, martial arts...

There are others of course. The point is you've got to pick one you enjoy and can stick to. Then do it for up to 150 minutes per week (break it down to say 30 minutes per day) - and add resistance training every other day to the mix.


Getting Started...First, choose your preferred aerobic activity or activities
  • Break it down into baby steps.
  • If you've been sedentary, don't expect to be able to easily exercise for 30 minutes each day from day 1.
  • Start with 5 minutes of aerobic activity each day. This will get you into the habit of doing something each day. Setting aside a regular time to do it each day, works best for some people.
  • When you've done 5 minutes exercise each day for 1 week, upgrade to 10 minutes each day.
     
  • Do this for 2 weeks.
  • Upgrade to 15 minutes each day
  • Add in resistance training every other day: aim to go through the 6 exercises I mention in the article at least once every other day.
  • Stick with 15 minutes aerobics daily and resistance training every other day - for 3 weeks
  • After 3 weeks, upgrade your aerobics time to 20 minutes daily
  • Stick with this for 4 weeks
  • After 4 weeks, upgrade to 25 minutes of aerobic activity daily
  • Do this for 2 weeks
  • After 2 weeks, upgrade to 30 minutes of aerobic activity daily
  • CONGRATULATIONS!!!!  You've just completed a 12-week jumpstart to a regular exercise program that has been proven to improve your blood sugar, blood pressure, reduce LDL cholesterol and improve quality of life overall!
  • By now regular exercise should be a habit for you. You can't remember or imagine what your life was like without it.
  • Now hook up that pedometer and let's see how many steps your 30 minutes get you. If you're not walking 10000 steps in your 30 minutes you'll need to gradually increase until you do.

Here's wishing you a fit, healthy and happy new year!

Blessings to ya.

Wednesday 24 November 2010

The 8 Pillars of A Healthy Life...An Overview...

The 8 Pillars of A Healthy Life


1. Positive Mental Attitude
 
- This includes
  • personal development, 
  • stress management: what is YOUR biggest source of stress? Comment below please.
  • self esteem and confidence building, 
  • self-motivation,
  • self-discipline and in general, the mindset that promotes health and success in life.

    I have a whole portion of this site www.doctorkem.com (Personal Development – and the corresponding blog) devoted to this pillar, it’s that important. You’re not truly healthy if this area is messed up.
- Optimists are generally more healthy than pessimists, likely because they interpret events in ways that are conducive to health in the body.

- Your body responds even at a cellular level, to your thoughts and mindset. Mind-body connection is for real.

- Cultivate a positive mental attitude, learn how to manage your stress and build a healthy self esteem, self-image, self-concept, discipline yourself to take appropriate actions and do what you know to do when you know to do it – and your health will improve. The newsletter and blog over at www.doctorkem.com teach you how to do all this.

- The Healthy Lifestyle Project
(www.thehealthylifestyleproject.com) includes practical ways to help you out in this area too, so go check it out now!



2. Adequate Hydration

- You must drink enough water for your body size, each day, in order to function optimally.

- Dehydration causes many symptoms such as headaches, body and joint pain, heart burn, etc. Don’t treat these symptoms with drugs – treat them with water! If you’re well hydrated (see below) and you’ve still got the symptoms then go see a Doctor.

- Drink (33ml x your body weight in kg) of water each day. More if you exercise or drink anything that dehydrates you eg caffeine-containing drinks, alcohol, etc.



3. Adequate Nutrition

- You must eat the right types of healthy carbohydrates, healthy fats, healthy proteins, in a proportion that depends on your ‘metabolic type‘. No one ‘diet’ fits all.

- Adequate nutrition shall be your medicine, as Hippocrates wisely said all those years ago. Nutritional medicine is Preventive Medicine.

- You must also take high quality, comprehensive, complete and balanced nutritional supplements daily, to provide optimal levels of vitamins, minerals, antioxidants for your cells.

- According to 2 reviews published in the Journal of the American Medical Association (JAMA) in June 2002, “…it appears prudent for all adults to take nutritional supplements.”

- So start eating a healthy balanced diet according to your Metabolic Type, PLUS take high quality nutritional supplements such as the Essentials made by USANA Health Sciences (Visit the page on ‘Essentials!’ to learn more)

- What constitutes a healthy balanced diet? What are healthy carbs, proteins and fats? Sign up for the FREE Health & Success newsletter at www.doctorkem.com to find out!

- As a participant in The Healthy Lifestyle Project, we work with you to help you optimise your nutrition - you'll get to go through your larder and replace unhealthy, disease-promoting foods with healthy, life promoting ones. What fun! Apply to take part here: www.thehealthylifestyleproject.com - you get FREE consultations (worth £75 - £195) for the entire 3 months, as well as unlimited, FREE email support, and FREE weekly webinar attendance.



4. Adequate Physical Activity and Posture

- You must exercise regularly, and your exercise program must include aerobics, strength training and flexibility exercise.

- At least 30 minutes of aerobic exercise at least 3 times a day, strength training with weights for at least 20 minutes every other day (check out my health blog for pictures of 6 simple strength training exercises you can do at home), stretching for flexibility daily.

- Start today, don’t delay! Discipline will bridge the gap between your dreams and their realisation so get that butt moving!

- You must maintain correct posture at all times as well. Images of examples of good posture are found on my health blog over at www.doctorkem.com.


- The Healthy Lifestyle Project
includes 2 powerful exercise resources that empower you to cultivate regular exercise habits at home or at the gym, up to you. You've got no excuse now! Apply to take part here: www.thehealthylifestyleproject.com


5. Adequate Oxygenation

- You must breathe well enough to ensure your cells have enough oxygen for you to function optimally. Many other benefits of being well oxygenated (see FREE newsletter when you sign up!)

- This includes deep breathing exercises and laughter.

- Now you know why laughter is like medicine! So find reasons to laugh each day.

- Do daily deep breathing exercises. An example is described in an earlier post on this blog.



6. Adequate Sunlight

- Vitamin D is now known to do more than just give you strong bones and teeth: it affects the functioning of most every cell in your body, and boosts your immunity, therefore a host of illnesses occur when your levels are lower than normal. Certainly if you feel ‘tired all the time’, get your doctor to add this to the other blood tests they’re doing to see if low levels are contributing to your symptoms.

- Pregnant women also MUST have their Vitamin D levels checked as low levels have not only been associated with hypertension in pregnancy, but are also known to lead to deficiency in the baby, with sometimes serious health consequences for the baby.

- You must ensure you have optimal levels of Vitamin D (ask your doctor to test for ’serum (25, OH) Vitamin D’ levels. If insufficient, order USANA’s Essentials today – the HealthPak alone contains enough vitamin D per serving (2000IU Vit D3) to keep you from having insufficient levels of this important vitamin, and to treat you if you ARE already insufficient or if deficient, order USANA’s Essentials PLUS USANA’s Vitamin D3 supplements, then go have your blood levels tested again after a month on the supps. to make sure they’re improving.)

- It's 'flu season'. One reason why flu and colds are more common in the winter seasons is that there isn't much Vitamin D being made at this time, so you've gotta make sure your levels are optimal, to boost your immunity.

- Again, as a participant of The Healthy Lifestyle Project, this will get checked and optimised for you. Sign up NOW for these FREE sessions www.thehealthylifestyleproject.com


7. Adequate Rest

- You must get enough sleep each night. A lot of your body’s restorative and growth processes take place while you sleep. Certain hormones are released at night while you sleep, to aid in the said processes.

- Just as a point of interest, inadequate sleep has been linked with weight gain…

-’Experts’ seem to agree that 6-7 hours of sleep minimum per night, are enough for most adults.



8. Support: Receive support, Give support

- Studies show that being part of a support system helps you maintain a good habit. Studies also show that people in a stable relationship are generally healthier than those who are not.

-’Support’ could be in form of a spouse/partner, friends, coaching group, Personal coach, church fellowship, etc.

- You must be plugged into a proactively support system if you are to establish, build and maintain 8 strong Pillars for your Healthy Life. Isolation is bad for your health! You’ve got to have at least someone you can confide in and offload/share your burdens with. ‘No man is an island’ may be cliche, but it’s true. We were not created to be loners. And disease (either mental or physical) ALWAYS results when we go against the way God designed us to function, as a general principle…

- You should also seek out ways to be a source of support to others. Give of your time, talents, money, to those in need. This is a powerful therapeutic habit. Volunteering. Certainly does wonders for you if you suffer from depression: it’s hard to feel depressed if you’re focused on others and what you can do for them…(this mindset ties in with the first pillar, however the taking action bit of it is under Pillar 8.). Seek ways to bless others and you too will be blessed: it’s an undeniable and irrefutable spiritual law.

If you find yourself feeling unwell, go through the above 8 pillars and honestly ask yourself where you’ve gone wrong. Contact me if you need help in working through this. Better yet, sign up now for The Healthy Lifestyle Project and you'll be coached to optimal health, for life!

Sign up over at www.thehealthylifestyleproject.com

Tuesday 26 October 2010

HOW TO SHRINK YOUR FIBROIDS NATURALLY

I get asked a lot to advice women on how to shrink their fibroids without surgery. So here're my top tips. But first, a bit of background on the issue.


WHAT IS A FIBROID?
A fibroid is a benign (non-deadly) tumour of the smooth muscle cells of your uterus (womb). A woman can have just one or multiple fibroids as you can see in the image below:
Fibroids in multiple locations in the womb...


However the point of this article is not to tell you all about what a fibroid is - the focus is to tell you how to get rid of it without getting rid of your womb!


Symptoms of fibroid include these main ones: (if you have any of these symptoms, see your doctor to make sure there's no other cause for them)
- Heavy periods
- Painful periods
- Pelvic pain
- If large and pressing on your urinary bladder you may experience the feeling of going to pee often, and not emptying your bladder completely


NATURAL WAYS TO SHRINK FIBROIDS
The basis for this is controlling oestrogen levels in your body because one major factor in fibroids is excess oestrogens and oestrogen-like effects. This is why fibroids naturally shrink when a woman reaches the menopause.

Note that the reasons for fibroids in your case may be different for the reasons in another woman, as you will see below from the lists of causes of increased oestrogens. So you'd need to have a discussion with a Healthy Lifestyle Medicine practitioner to ascertain what is the cause in your case, if it's not clear to you after reading this post:


Causes of increased oestrogens
- Stress
- Overweight/obesity
- Contraceptive pills
- Pregnancy

Causes of increased oestrogen effect
- Substances that mimic oestrogens in your body, such as pesticides used in non-organic foods,
- hormones used in non organic beef, poultry, etc.


HOW TO SHRINK YOUR FIBROIDS NATURALLY...
(First make sure your doctor has assessed you to confirm there is no other gynaecological condition you're suffering from, apart from the fibroids).


The 8 Pillars of A Healthy Life (www.doctorkem.com) will guarantee you to be free from symptoms of fibroid, because it takes care of these components:

a) Healthy Liver
This includes avoiding things which not only contain oestrogens, but also things which mimic oestrogens, such as certain toxins (such as the pesticides used in non-organic foods) and pollutants (which is why a healthy liver is essential to your total health: it helps your body get rid of these toxins, thus contributes to shrinking your fibroids if this is the cause in your case.)

Practising the 8 Pillars keeps your liver detoxified. In addition, if you suffer from fibroids, I would recommend that you take a high quality supplement that contains nutrients that support your liver function.


b) Healthy Weight
Excess oestrogens are stored in fat cells. Fibroids have been shown to occur more often in overweight women. If this is the cause for your fibroids, then when you lose weight, your fibroids will shrink.

An overweight body is an unhealthy body. The whole point of The 8 Pillars of a Healthy Life is to empower you to transform your body into a healthy body: weight loss is a 'side effect' of this process.


c) Anti inflammatory state
If your fibroids are due to your being in a hyperinflammatory state (which can be the case if you're, among other things, eating the wrong types of food)…eating naturally anti-inflammatory foods may help, eg purified fish oil capsules, cumin, rosemary, hops, oat.

Certain lifestyle habits keep your body in a hyperinflammatory state. For instance eating a lot of processed foods, eg refined carbohydrates, processed meats, etc contribute to this. Lack of physical activity also contributes to this because then your body is unable to produce the substances that protect you from this effect.


d) Healthy Nutrition
The 4th Pillar.
In addition to the basic healthy nutrition guidelines you follow in The 8 Pillars of A Healthy Life, you need to :Avoid food that has been injected with hormones eg meat, poultry. Eat only organic foods as these are free from pesticides. Include non GM soy isoflavones (about 80mg/day) in your diet. Take complete, balanced, bioavailable, comprehensive, high quality nutritional supplements daily.


e) Stress Management
This is part of the 1st Pillar of A Healthy Life.Stress leads to release of cortisol. Cortisol increases fatty tissues and fat cells. Fat cells store excess oestrogens. Stress management is a way to manage your weight also.


f) Sunshine!
The 6th Pillar of A Healthy Life. Vitamin D has been shown to halt the growth of fibroid cells, which could explain why fibroids are commoner in black women - dark skinned people make less vitamin D and thus have insufficient levels in their bodies for it to do its protective work.

Vitamin D helps your immune system suppress tumour activity. Fibroids are tumours (benign ones)

So take a blood test with your doctor (ask for 'Serum (25,OH) Vitamin D levels) and if your levels are below normal, take a good vitamin D3 supplement at a dose of 2000IU per day.


g) Miscellaneous
Needless to say you must stop smoking and other such unhealthy habits, and keep your alcohol intake to the barest minimum, as these contribute to your worsening fibroids.


You CAN beat this, ladies!
You CAN shrink your fibroid!
You CAN avoid needless surgery!


Give your body a chance to do what it does best: heal and restore itself. However, it can't do this if it is receiving less than optimal treatment from you.


That's why I've written this overview on The 8 Pillars of a Healthy Life to stir you up to treating your body the right way - when you do, your body will reward you with health. No more fibroids!


Here's to your Total Health!


Dr Kem
www.doctorkem.com
www.thehealthylifestyleproject.com

Friday 15 October 2010

FLU SEASON IS UPON US! HERE'S A SAFER WAY TO BEAT THE FLU!!


The flu season is fast approaching, and it's on everyone's mind how to fight the bug that seems to be so rampant today.

Today's post is about a nutrient which is gaining more prominence as it's numerous roles in keeping you healthy emerge. It's my favourite preventive and possibly curative 'secret' weapon for beating the flu:

Meet the humble vitamin, the sunshine vitamin, Vitamin D. Vitamin D is the 6th Pillar of A Healthy Life. All 8 Pillars must be solid in your life for you to enjoy true health and success in every area of life.





This vitamin is well known for its role in healthy bone development and calcium metabolism. However, for the past 30 years, other roles for Vitamin D have been emerging and some recent, well-conducted studies are coming to the fore now and we now know that:


  • There is a vitamin D deficiency epidemic worldwide.



  • This deficiency is worse in the winter months because there's not enough sunlight for our skin to make enough of its own vitamin D.



  • Vitamin D boosts your immune system and helps it work better.





  • Most of your cells need adequate levels of Vitamin D to function optimally.




  • Vitamin D has been shown to be protective against colds and flu when taken in adequate amounts, therefore in winter months, when vitamin D levels are particularly low, colds and flu are more common.




  • Vitamin D in appropriate levels, is also protective against several forms of cancer: one of its functions is to arrest the multiplication of these abnormal cells in the body.


  • Vitamin D insufficiency symptoms include, among other things, depression, joint pain, tiredness (which has often been 'diagnosed' as chronic fatigue syndrome or fibromyalgia or 'psychological'), muscle ache, diabetes (Vit D helps regulate insulin activity), osteoporosis, heart disease, some cases of high blood pressure (Vitamin D plays a role in regulating the Renin-Angiotensin pathway). Deficiency causes osteomalacia in adults, rickets in children, and heart failure if severe.



  • The current recommended daily allowance of 400IU/day is not nearly enough to protect you from the major illnesses and symptoms mentioned above.



  • The level of Vit D in your blood should be in a range between 75-150nmol/l. (Get your Dr to test your level asap, to know if you need more vit. D).


  • You need to make sure you are well stocked up on Vitamin D, especially in the winter months. It's been suggested that the reason colds and flu occur more frequently in winter months, is lack of Vitamin D (less sunlight).




    Those at most risk of suffering from dangerous Vit D deficiency are:
    • Dark skinned people, or people whose clothing covers most of their skin most of the time
    • obese people, 
    • people suffering from malabsorption syndromes eg coeliac, inflammatory bowel disease,
    • the elderly, 
    • housebound, 
    • excess use of sunscreen.
    • Babies of mothers with insufficient levels of vitamin D.

    How To Get Enough Vitamin D:
    1) Stay out in the sun (sunbathe) for 30 mins each day (this makes your body produce 20,000IU of vitamin D per day.) Clearly not practical though. However, do get as much sun as you can manage. Early morning sunlight is best as that contains mostly the UVB rays which protect you from getting skin cancer, while helping you make Vitamin D.

    2) Eat loads of foods containing Vit D. Foods like Oily fish, cod liver oil, egg yolk. The amount in these foods is really minimal. Still won't give you enough per day, but these things all add up and every little counts, so do this as well.


    3) Take a high quality Vitamin D3 supplement
    (there's a cheaper counterpart, Vitamin D2, but this form is less effective so you want to avoid it if possible. Certainly you wish to avoid any Vitamin D plus calcium only combination unless blood tests show your calcium levels to be lower than normal).

    This is the most practical way to ensure you are getting the right amount of D3.

    But first get your doctor to test your Vitamin D levels by requesting the test called 'Serum (25, OH) Vitamin D).

    If blood tests show you have insufficient levels of Vitamin D, you need to take between 2000IU and 5000IU of Vitamin D3 daily and remain on a maintainance of 2000IU when your levels normalise. So you'd need a repeat blood test when you've been on the supplements for at least a month.

    If blood tests show you to be Vitamin D deficient, you need to take at least 10,000IU of Vitamin D3 per day, and maintain on 2000IU per day when your levels normalise. So here also you need a repeat blood test after a month on supps.

    This may sound like a lot of Vitamin D to be taking, but remember your body can easily make twice that amount just by you sitting out in the sun for 30 minutes.

    During flu season, you may, if you were originally insufficient or deficient, need to increase your daily intake to 5000IU per day, then go back down to maintainance doses afterwards. Read on to discover the supplements I trust, use and recommend (highly).

    Take home tips:


  • If you want to win the fight against flu this year, optimise your vitamin D levels.



  • Get your Dr to request Vitamin D levels for you. Ask for the 'serum 25-OH Vitamin D' blood test. Optimise your intake such that you're well within healthy levels of Vit D. Give your body a fighting chance this flu season! The supplements I use and recommend to friends and family are the ones made by USANA Health Sciences: they're of the highest quality, contain the right amounts in the right proportions and have been independently shown to not only contain what they say they contain in the amount it says on the 'tin', but also that they are bioavailable (available to your cells after you've taken them, which is where they're needed!)

    Every adult should be on their Essentials multivitamins, multimineral and antioxidant pack. Their HealthPak contains 'The Essentials' including 2000IU of Vitamin D3 per serving, as well as additional antioxidants. If you are vitamin D insufficient then this is all you need.



  • They also make Essentials for children and for teenagers so your young ones have the chance to optimise their levels too. Every child should be on the Usanimals (Essentials multivitamin, mineral and antioxidants for children aged 1-12 years old) and every teenager should be on BodyRox (Essentials for teens)

    If you are vitamin D deficient then you ALSO need to take their Vitamin D3 tablets (each little tablet contains 2000IU of vitamin D3), to optimise your levels.



  • Take control of your health! Continue eating your veg and fruit (ratio of 3 veg to 2 fruit, mind you), exercising regularly and applying all the other components of The 8 Pillars of A Healthy Lifestyle (TM).









  • Wednesday 13 October 2010

    6 simple strength training exercises

    Do these exercises every other day (check with your doctor first before you start any new exercise program).

    This series of exercises workout every major muscle group and if you do them consistently, they will help you shed your excess fat FOREVER.


    Recommended Reading for men and women:
    Strong Women Stay Slim, by Dr Miriam Nelson.





    For each exercise below:
    - Do 2 sets
    - Each set should consist of 8-12 reps.
    - Maintain good posture throughout
    - Breathe out on exertion
    - Move slowly and deliberately to a count of 1-2-3-up, 3-2-1-down.
    - Re: dumb bells, start with say a 1kg pair then gradually increase.
    Target to aim for depends on your age range, and the specific exercise in question.
    You could get a Personal Trainer in the gym to show you or advice you on your specific target.
    - If you don't have dumb bells, be creative. A friend of mine used 1.5L bottles of water in each arm (roughly 1.5kg) to start with. Or cans of food. Be creative. Where there's a will there's a way.



    1. The Chair Squat

    - Aim to just about sit on the chair - without actually sitting on it. This forces your core muscles to hold you steady.
    - Slowly 1-2-3-up, 3-2-1-down!
    - You will feel the effort in your thighs, buttocks and trunks.



    2. The Biceps Curl

    - Start with dumb bell weights that are comfortable but challenging for you to use.
    - Do this with both arms at the same time.
    - You will feel the effort  in your upper arms.
    - Slowly now: 1-2-3-up, 3-2-1-down!



    3. Overhead Press
    - Slowly do it: 1-2-3-up, 3-2-1-down!
    - You will feel the effort in your upper arms, shoulders and upper back.



    4. Calf Raise
    - To make this more challenging for yourself, take your hands off the chair!
    - You will feel the effort in your ankles, feet and calves.
    -Slowly: 1-2-3-up, 3-2-1-down!


    5. Seated Reverse Fly

    ...or variations of this.
    - Slowly: 1-2-3- up!, 3-2-1-down!
    - To make it even more challenging, bend your elbows slightly.
    - Assuming you're doing aerobics to aid in the fat burning process, this exercise helps strengthen your shoulder muscles, making them also look lovely and shapely.
    - You will feel the effort in your shoulders and upper arms.



    6. Bent-over Row

    - If you can't do this standing up, sit on a chair: sit close to the edge of the chair, bending slightly forwards at the waist, with your back straight, until your chest is just above your thighs.
    - Slowly 1-2-3-up, 3-2-1-down!
    - You will feel the effort in your upper back, upper arms, shoulders, lower back, abdomen, thights.



    ALWAYS MAINTAIN GOOD POSTURE THROUGHOUT.

    Strength training will also help you develop good posture as your muscles become stronger and more toned.

    Thursday 9 September 2010

    The Healthy Lifestyle Seminar: October 30, 2010!

    The Healthy Lifestyle Seminar:
    October 30, 2010
    Come get equipped to take your health to the next level!
    Picture

    DR. KEM'S
    HEALTHY LIFESTYLE SEMINAR:

    Empowering YOU To Take Control Of Your Life!
    "Don't leave your health to chance - come and discover the practical, no-nonsense principles you must apply to enjoy a life free from chronic degenerative illnesses, free from the influences of 'Big Pharma' and the 'Processed food industry'! "


    The Problem:


    Studies repeatedly show that certain conditions are 100% preventable and 100% reversible with healthy lifestyle habits.

    Most days at the surgery, GPs are faced with patients suffering from chronic degenerative diseases, which cause a lot of distress to patients, and which can successfully be managed by healthy lifestyle changes. However, GPs have very little time with each patient so often have to resort to 'quick fix medicine' - pills, pills, pills.

    Many people do not like taking pills, and would rather be (empowered, by being...) shown what they can do themselves, to improve their health, with support while they make the necessary changes.

    These chronic degenerative conditions greatly affect the quality of life of the people suffering from them. They include conditions such as:

    • Overweight and Obesity
    • High blood pressure (hypertension)
    • Type 2 diabetes mellitus
    • High Cholesterol (non-familial type)
    • Tired all the time
    • Some forms of arthritis
    • The so-called  'syndrome X', which affects 1 in 4 people especially in the western world, and which is ENTIRELY reversible and preventable: (raised triglycerides, reduced HDL -the 'good cholesterol', truncal obesity aka belly fat, polycystic ovarian syndrome, diabetes, hypertension)

    Very often you go to the doctor and face frustrations such as:

    • You're handed down a bunch of pills to 'control the symptoms'
    • They're too busy to talk with you and understand what is really going on with you (not their fault really - they've got only 10 minutes per patient!)
    • You suffer from side effects from all the pills you're taking so you're given more pills to control those side effects!
    • You're not feeling right yet all blood tests are normal.
    • You're tired all the time yet all blood tests are normal, so you're told nothing is wrong.
    • Feeling like you've not been heard when you talk about your health concerns. You feel rushed out of the doctor's surgery and 'fobbed off'.
    • Feeling unsupported by 'the system'

    Or if weight is your issue see if you can relate:

    • You've tried various 'diets' and perhaps lost weight but it comes right back. I've had lots of patients reel off lists of 'programs' they've been on, which have not helped them - weight watchers, slimming world, diet chef, you name it, I see them at the surgery, having not achieved true health or lasting weight loss, with these 'diets'. After analysing their food and activity diary it becomes crystal clear why these programs don't, and can't work, in the long term, to prevent the chronic illnesses mentioned above.

    • You are too busy to exercise or prepare healthy meals.

    • You're confused with all the information out there on what to eat and what to do to stay healthy- who can you trust? What do you believe?

    • Your self confidence is suffering because of your size (over weight or under weight).

    Currently there has not been any program available to empower individuals with TRUE information (based on the unchanging fact about the way your body really works) and SUPPORT to help each person make changes to their lifestyles and stick to them...until NOW, that is!

    If you can relate to any of the above, or you know someone who can relate to any of the above, then you cannot afford to miss this Powerful New Seminar taking place on the 30th of October 2010 at the Holiday Inn (London-Elstree M25 Jct 23).



    Introducing.....Dr Kem's Healthy Lifestyle Seminar.


    Just Who Is Dr Kem Anyway?

    Picture
    • A Multi-distinction and Multi-award winning medical Graduate, currently working in a GP Surgery in North London
    • A Professionally qualified Performance Coach with a passion for healthy lifestyle as a form of preventing and treating disease, peak performance and women's issues.

    • An accomplished writer and published Author
    • A Speaker, Trainer and Consultant
    • Former University Lecturer (Biochemistry and Physiology - undergraduate medical students). This role re-opened Dr Kem's eyes and mind to the fact that most every disease condition stems from a deviation from the normal biochemistry and physiology of the body - which imbalance can be restored with a Healthy Lifestyle!

    • A Mom - her most fulfilling role yet.


    Why This Seminar?

    • The content of this program was borne out of Dr Kem's passion for health, fitness and wellness, her (increasing base of) medical knowledge and her work at the practice in London, where she has helped many patients improve their conditions without prescription medication, but by patiently helping each one change their lifestyle habits into healthy ones that cause their bodies to reverse from disease to health.

    • Part of Dr Kem's work with patients involves careful assessment and analysis of each person's current state, education about what is wrong with what they're currently doing, and what they need to do differently.

    • From working with hundreds of patients over the past year it became clear to Dr Kem that there is a lot of misinformation out there. For instance, many people think they're eating right but wonder why their blood sugar, cholesterol or blood pressure remain high, or why they don't shed any extra fat.

    • This seminar is designed to equip you with the practical information and resources that can help you get on track, get proactive and make lasting changes to your health.

    • It is produced in collaboration with the fabulous Edith 'Entrepreneur Coach' Okadigwe of Living Foundations Entrepreneur Coaching fame (http://www.entrepreneurcoach.org.uk/).


    What You Will Get From This Seminar:
    The 8 Pillars of A Healthy Lifestyle revealing:
    • What the real connection is between your state of mind and your physical health and why 'mind over matter' is not just a bunch of jargon.!

    • Nutrition, exercise - how it all fits together to keep you healthy!

    • The one test you MUST ask your doctor to request for you as soon as possible, and why!

    • The one beverage you MUST ensure you get adequate amounts of DAILY if you wish to be healthy!

    • The three components of ANY exercise program you undertake and why you MUST include all three regularly!

    • Why 'Beauty Sleep' may not be 'just a myth'!

    • The truth about what you REALLY need to be eating for health (hint: no such thing as 'one diet fits all')!

    • One vital element that any health program worth its salt MUST contain!

    • Value packed health information nuggets from other Health Professionals!

    • Lots more!


    What Are The Details for This Seminar?

    • Venue: Holiday Inn London-Elstree M25 Jct 23 (on the A1: Barnet Bypass, Borehamwood WD6 5PU)
    • Date: Saturday October 30, 2010
    • Time: 11am to 4pm
    • Price: £40 (non-business owners), £50 (business owners - details at www.healthylifestyleseminar.co.uk)
    • Book NOW to avoid disappointment!
    • Limited spaces so places are booked on a strictly first-come, first serve basis. No exceptions.


    What To Do Now? Book Your Place NOW, that's what!!

    Click the button below to secure your place at the Seminar for just £40.00
     
    If you're a business owner, please visit the 'Business' page over at www.healthylifestyleseminar.co.uk for informaiton on how to register: we have only 10 tables available for business owners to display goods and services, and can only accept one table per industry so ACT NOW!

    Monday 23 August 2010

    Don't treat your thirst with pain killers!

    I've treated many patients suffering from some form of pain or other, without pain killers.

    These include chronic headaches, joint pain and menstrual cramps (period pains), etc.

    Pain is your body's way of telling you that something is wrong. When your body tells you something is wrong, your response should not be to rush and suppress that symptom. You should ask 'what is wrong and why is this happening?'

    In other words, your approach to tackling your health issues should be 'what's causing this symptom [of pain]', as opposed to 'how do I suppress this pain?' - in answering the first question, you discover how to get rid of the pain and how to prevent it from happening again. In answering the second question, you leave the root cause of your pain unknown, and you are thus unable to prevent a future episode.

    Answering the first question empowers you to take control of your health and life.
    Answering the second question only, leaves you a victim of external influences (eg 'big pharma').

    Which brings me to the main point of this blog post.

    I'd like to introduce you to a very humble, unassuming drink, one which is freely available (which perhaps is why it is so overlooked and taken for granted...) yet one which is so vital to life you cannot survive up to a week without it. This drink is so necessary for your daily life that if you are not getting enough, various organs in your body complain by sending you signals such as pain, fatigue, irritability, 'stress'.

    I'm talking about Water.
    Not coffee, not tea, not juice, not alcohol, but water. H2O.

    Every single cell in your body is made up of 75% water.
    Your brain is 85% water.
    Every energy releasing process in your body is driven by water.

    Dr Batman, the author of 'Your Body's many Cries For Water', a physician who devoted at least 20 years to studying water and its health properties, showed from his research and experience, that pain is one sure fire symptom of dehydration.

    In my clinical practice, I've found this to be true as well.

    So much so that I now tell my patients that if you suffer from headaches that won't go away, or period pains, or back pain, or other joint pain, etc, before you run to your doctor looking for a pain killer, drink an adequate amount of water first. Let's rule out dehydration as a cause for your pain. When you do this, if the symptom is still present, then by all means come back and let's re-assess you.

    Not one has come back saying the symptoms remained. One man actually came back just to tell me I was a miracle working doctor! I gently told him I was no miracle worker - the real miracle is the human body and the One who created it to be so intelligent that it can take care of and repair itself once it's given the right resources.

    I personally practice what I preach: ever since I learnt about the pain-relieving properties of water, and started drinking the amount required for my body size, I've not had to take any pain killers - at the first sign of pain, I drink a pint of water or a bit more. This has kept me free from headaches and period pains (which used to be quite severe). 

    How Much Water Is Adequate?
    One size doesn't fit all.
    No two people are the same in their requirements for food and water.
    No two people are exactly alike, period.

    So your water requirement (DWR = Daily Water Requirement, the minimum amount of water your body needs for its daily function) depends on various factors such as:
    - Your size (a toddler needs less water than a 6 foot tall man, for instance)

    - Your other habits: if you drink any thing with caffeine in it, you lose an estimated 500mls of water from your body per cup. So if you must drink caffeine or its relatives (found in coffee, tea, coke-type of drinks), you must drink an additional pint of water so that you're not in negative balance). Same goes for alcohol, which also dehydrates you.

    - Your other habits: if you exercise, you need to drink extra water in addition to your DWR.


    Formula for calculating your DWR:
    Body weight (kg) x 33ml = Your personal DWR in mls
    OR
    Body weight (pounds)/2 = Your DWR in ounces.


    Note:
    • When you start drinking the DWR for your weight, you will initially pass urine more frequently than you're doing now, but don't panic - this doesn't last: after a few weeks of your persisting with this, your bladder adjusts and you don't need to go as often.

    TAKE THE WATER CHALLENGE!
    Before you start this challenge, check with your doctor and make sure there's nothing in your medical history that makes you need to restrict water intake. Make sure with your doctor that it's ok for you to take the challenge.

    The Water Challenge
    For the next 21 days:
    • Drink nothing but water. Drink your DWR amount. No coffee, tea or other drinks.
    • Eat your healthy meals as usual
    • GAP (Grab a Pen) and keep a 'water journal', so you can document how you feel before, during and after the challenge, and also to keep you motivated and on track. Also document how many times you're going to pass urine each day.

    Tuesday 10 August 2010

    The Healthy Lifestyle Seminar is Back!

    Following the success of the first Healthy Lifestyle Seminar that took place at the London-Elstree Holiday Inn, I'm pleased to inform you that the next Healthy Lifestyle Seminar will take place on Saturday, October 30, 2010.

    For details, and to book your place while spaces remain, please visit The Healthy Lifestyle Seminar page over at www.healthylifestyleseminar.co.uk

    Blessings to ya!

    Dr Kem

    Tuesday 20 July 2010

    Please read your food labels!!

    Yet again, an innocent soul who has been fooled into thinkiing she was getting 'fat-free' food, notices she's putting on weight, and seeing high cholesterol results, on 'fat-free' diet.

    Folks, I've said it before but I'm going to say it again: there's no such thing as fat-free - unless it's not got any form of sugar in it as well. Very often, what's labelled as 'fat free', has added sugar to make it palatable for you.

    The problem with this is that the added sugar gets converted to saturated fat in your body. This is what causes the weight gain. This is what causes the raised cholesterol level.

    So please, please, read your food labels carefully before you buy anything.

    And don't think aspartame and such are healthier options. They may not affect your weight, but they certainly affect other organs in your body, particularly your nervous system. so avoid anything with sweeteners in it, if you're serious about your health.

    You do need to eat fats, in moderate amounts, not excess. Your body has crucial functions which depend on a healthy level of saturated fats in it. I'll tell you more about these in a future post.

    So 'fat-free' is not a healthy option for you.

    Watch this space, more to come.

    Meantime, stay well!

    Dr Kem

    Saturday 17 July 2010

    The Healthy Lifestyle Seminar - A Must-Attend Event!

    The Healthy Lifestyle Seminar:
    Come get equipped to take your health to the next level!
    Picture

    DR. KEM'S HEALTHY LIFESTYLE SEMINAR:
    Empowering YOU To Take Control Of Your Health and Life!


    The Problem:


    Studies repeatedly show that certain conditions are 100% preventable and 100% reversible with healthy lifestyle habits.

    Most days at the surgery, GPs are faced with patients suffering from chronic degenerative diseases, which cause a lot of distress to patients, and which can successfully be managed by healthy lifestyle changes. However, GPs have very little time with each patient so often have to resort to 'quick fix medicine' - pills, pills, pills.

    Many people do not like taking pills, and would rather be shown what they can do themselves, to improve their health.

    These chronic degenerative conditions greatly affect the quality of life of the people suffering from them. They include conditions such as:

    • Overweight and Obesity
    • High blood pressure (hypertension)
    • Type 2 diabetes mellitus
    • High Cholesterol (non-familial type)
    • Tired all the time
    • Some forms of arthritis
    • And others, including those in the group of conditions called 'syndrome X'

    Very often you go to the doctor and face frustrations such as:

    • You're handed down a bunch of pills to 'control the symptoms'
    • They're too busy to talk with you and understand what is really going on with you (not their fault really - they've got only 10 minutes per patient!)
    • You suffer from side effects from all the pills you're taking so you're given more pills to control those side effects!
    • You're not feeling right yet all blood tests are normal.
    • You're tired all the time yet all blood tests are normal, so you're told nothing is wrong.
    • Feeling like you've not been heard when you talk about your health concerns.
    • Feeling unsupported by 'the system'

    Or if weight is your issue see if you can relate:

    • You've tried various 'diets' and perhaps lost weight but it comes right back.
    • You are too busy to exercise or prepare healthy meals.
    • You're confused with all the information out there on what to eat and what to do to stay healthy
    • Your self confidence is suffering because of your size (over weight or under weight).

    Currently there has not been any program available to empower individuals with TRUE information (based on the unchanging fact about the way your body really works) and SUPPORT to help each person make changes to their lifestyles and stick to them...until NOW, that is!

    If you can relate to any of the above, or you know someone who can relate to any of the above, then you cannot afford to miss this Powerful New program taking place on the 31st of July 2010 at the Holiday Inn (London-Elstree M25 Jct 23).



    Introducing.....Dr Kem's Healthy Lifestyle Seminar.


    Just Who Is Dr Kem Anyway?

    Picture

    • A Multi-distinction and Multi-award winning medical Graduate, currently working in a GP Surgery in North London
    • A Professionally qualified Performance Coach with a passion for health (not medication), peak performance and women's issues.
    • An accomplished writer and published Author
    • A Speaker, Trainer and Consultant
    • Former University Lecturer (Biochemistry and Physiology - undergraduate medical students)
    • A Mom - her most fulfilling role yet.


    Why This Seminar?

    • The content of this program was borne out of Dr Kem's passion for health, fitness and wellness, her (increasing base of) medical knowledge and her work at the practice in London, where she has helped many patients improve their conditions without prescription medication, but by patiently helping each one change their lifestyle habits into healthy ones that cause their bodies to reverse from disease to health.

    • Part of Dr Kem's work with patients involves careful assessment and analysis of each person's current state, education about what is wrong with what they're currently doing, and what they need to do differently.

    • From working with hundreds of patients over the past year it became clear to Dr Kem that there is a lot of misinformation out there. Many people think they're eating right but wonder why their blood sugar, cholesterol or blood pressure remain high, or why they don't shed any extra fat.

    • This seminar is designed to equip you with the information and resources that can help you get on track, get proactive and make lasting changes to your health.

    • It is produced in collaboration with the fabulous Edith 'Entrepreneur Coach' Okadigwe of Living Foundations Entrepreneur Coaching fame.


    What You Will Get From This Seminar:

    • What the real connection is between your state of mind and your physical health and why 'mind over matter' is not just a bunch of jargon.!

    • Nutrition, exercise - how it all fits together to keep you healthy!

    • The one test you MUST ask your doctor to request for you as soon as possible, and why!

    • The one beverage you MUST ensure you get adequate amounts of DAILY if you wish to be healthy!

    • The three components of ANY exercise program you undertake and why you MUST include all three regularly!

    • Why 'Beauty Sleep' may not be 'just a myth'!

    • The truth about what you REALLY need to be eating for health (hint: no such thing as 'one diet fits all')!

    • One vital element that any health program worth its salt MUST contain!

    • How to access 4-WEEKS of FREE Personal Training with celebrity Personal Trainer, Malcom Martin of RoadWorks Fitness at home or at your local gym!

    • Value packed health information nuggets from other Health Professionals!

    • Lots more!


    What Are The Details for This Seminar?

    • Venue: Holiday Inn London-Elstree M25 Jct 23 (on the A1: Barnet Bypass, Borehamwood WD6 5PU)
    • Date: Saturday July 31 2010
    • Time: 11am to 4pm
    • Price: £40 (non-business owners), £50 (business owners - details below)
    • Book NOW to avoid disappointment!
    • Limited spaces so places are booked on a strictly first-come, first serve basis. No exceptions.

    What Does The Price Include?

    • The Seminar presentations, fun, informative, practical and interactive

    • Refreshments (water, tea, coffee - Decaff of course ;), light lunch)

    • FREE Childcare provided by Ofsted registered Childminder, at the venue for those with young children; you can come and participate in the seminar, resting assured that your precious little ones are in safe hands, close by.

    • Great networking opportunity - it's always good to expand your contact base, so you get to meet new people, make contacts, etc.

    • Goody bag with valuable gifts to help improve your health!

    For Business Owners: For an Additional £10.00 you ALSO get:

    • A table to display your products/services at the event

    • Ongoing projector screen display of your products/services throughout the event in between talks

    • To include something in the goody bag the attendees leave with!

    • The chance to add new contacts to your database

    What To Do Now? Book Your Place NOW, that's what!!



    If you're not a Business owner, click the button below to secure your place at the Seminar for just £40.00


    If you're a Business Owner and you'd like to take advantage of the extra exposure on offer, click the button below to secure your place for just £50.00.

    Due To Popular Demand!!
    For Business Couples: Special Discount for 2 Business Owners Registering Together - click the button below to secure your place for just £80.00

    The Best Six Doctors (A healthy rhyme :) )


    "The best six doctors anywhere
    And no one can deny it
    Are sunshine, water, rest, and air
    Exercise and diet.
    These six will gladly you attend
    If only you are willing
    Your mind they'll ease
    Your will they'll mend
    And charge you not a shilling.

    ~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990"

    There you have it - it's the 8 Pillars all over again - there's no
    getting around it, folks. If you desire to enjoy a life of good health,
    you've gotta discipline yourself in each of the above areas, plus
    the other 2 that make up 'The 8 Pillars of Lifelong Health'...

    What are the 8 Pillars?

    Click here to find out...


    Have a fantastic weekend!

    Dr Kem...

    Monday 5 July 2010

    Why You Do NOT Want To Lose Weight


    Losing weight is one of the commonest resolutions that people make every year. Yet obesity and overweight are on the increase.

    Makes you wonder what is wrong with that picture.


    What makes it such a difficult goal to accomplish or stick to?

    Well there are several things, but for now let's talk about one important reason.

    It's the way you state the goal.

    In other words, it's the command you're giving to your subconscious mind. Your mind functions to attract and bring about the physical form of what you think about.

    You say, 'I want to lose weight'.

    Your subconscious mind reads that statement as 'I have excess weight', or 'I don't have weight loss' because that's what you're implying when you state your goal that way. That's the thought behind that statement.


    There are 3 main problems with stating your desire this way.

    • Since the predominant thought behind the statement is 'abundant weight' or 'excess weight', that is what you get. Remember, you get what you think about most of the time. You become what you think about - it's the way your mind works, whether you're aware of it or not.
    • Since there is also a thought on 'losing weight', there is the danger of your subconscious finding creative ways to help you lose weight, for example you could have an accident and lose a limb or something. You'd weigh less then, for sure. Not quite what you had in mind I'll bet.
    • Your mind is designed to bring about what's best for you. So it doesn't want you to 'lose' anything. If you talk about losing weight, your mind will do everything to help you find it.

    You can see how stating your goal the wrong way can set you up to lose the battle right from the start.

    Many 'weight loss' programs fail because they deal with external activities without paying attention to what's going on in your mind. Yet your mind is what decides the results you get. The programs that teach you the right way to think are the ones that will help you maintain any weight level you seek.

    A program that focuses on 'weight loss' is inadvertently focusing on attracting weight because that's the predominant thought throughout the program.

    How should you state your goal then?

    First of all you need to understand that 'weight' in itself is not the issue. What the weighing scale reads, is not the threat you face. Your threat is excess fat. Muscle weighs more than fat, so if you've got a lot of lean muscle, you'd probably weigh more than someone who has the same amount of fat, yet they're are the ones in greater danger, healthwise.

    This is one of the flaws of the BMI measurements that are so popular. Body Mass Index measurements measure your weight against your height. They *are* useful indicators of weight- related health risks, but because they do not take account of the source of the weight (fat or muscle), the readings can sometimes be misleading.

    If you desire to 'lose weight', a better way is to speak in terms of 'releasing fat'. The best way to state a goal is in the present tense.

    So you could say 'I am releasing at least 500grams of excess fat every week' or you could say 'I weigh....(state your desired weight) of lean muscle and 16% body fat (if that's your desired body fat percentage level)'.

    Those are examples - try them on for size. Better yet, come up with ones of your own.

    Notice how you feel when you rephrase your weight goals that way. Notice the shift in energy behind those words.

    Now here's a paradigm shift for you:

    what if your goal statement had *nothing* to do with weight or fat. What if your goal statement focused on 'health'. Do you think you could achieve your ideal weight with that sort of goal statement?

    Absolutely! This is, in my opinion, the best way to state a 'weight' goal.

    Here's the thing: a perfectly healthy body is not over-weight. It's not under-weight either. When you are in perfect, true health, your body *naturally* releases excess fat and holds onto just what it needs to function perfectly.

    So here's my challenge to you.

    Don't join the masses who obsess about their body weight. A wise man once said that if you see the majority doing something, you'd better go the other way.

    Be one of the few people who are truly 'health conscious'. What you are conscious of is what you attract. So state your goal as 'I am perfectly healthy now', and focus on that thought, for that is what you'll attract.

    When you look in the mirror and what you see doesn't reflect your goal, remind yourself that your statement refers to the 'real' you, not the 'case' you move around in. The good thing about this is that your subconscious will latch onto your predominant thought which is 'I am perfectly healthy now', and guide you to do things that make it your physical reality.

    It's amazing the way your mind works. Learn to make it work for you though, not against you.

    Upgrade your 'weight' goal today. Focus on perfect health, for the 'ideal weight' is part of the 'perfect health' package.

    Let me leave you with an excellent way to state your new and improved 'weight' goal. I learnt this (the 'I am so happy and thankful' bit) from Bob Proctor. Go ahead and say it out loud with me now:

    "I am so happy and thankful that I am perfectly healthy now".

    Make that your predominant thought and it will become your physical reality in good time.


    Have a fantastic, healthy day!


    Blessings to ya.


    Dr Kem

    Wednesday 23 June 2010

    'D'-lighted To See You: Vitamin D's 'other' uses...

    Are You Lacking In Vitamin D?

    Back in the day, Vitamin D used to be associated only with bone health. It's been known for a long time that deficiency of vitamin D causes soft bones known as Rickets in children and Osteomalacia in adults.

    However what is now becoming clear is that there is a difference between being deficient in vitamin D (rickets and osteomalacia), and being insufficient in vitamin D. The latter is what I'm going to focus on for today because you may fall in this category.


    Before I talk about Vitamin D insufficiency, let me tell you a few things about this amazing, yet humble hormone-vitamin.


    Vitamin D...
    • Has receptors in almost all your cells and tissues

    • Brain, prostrate, breast, colon, immune cells, among others, have receptors for Vitamin D and respond to the active form of Vit D, which helps them control the genes that regulate cellular proliferation. Vitamin D helps reduce the proliferation ('overgrowth') of these cells. This is how come it is beneficial in conditions where cells are growing too fast like psoriasis, cancer.

    • The active form of vitamin D (D3 or cholecalciferol), causes your body to produce a substance capable of destroying infective agents including the bug that causes tuberculosis.

    • Vitamin D plays a role in controlling your blood pressure.

    • Vitamin D plays a role in insulin production and is helpful in management of Type 2 Diabetes.

    • Vitamin D helps your heart muscle function properly


    And you thought all it did was give you strong bones!


    The following conditions have been strongly associated with Vitamin D Insufficiency so if you suffer from any of these, RUN to your GP and get them to test your 'Serum 25(OH) Vitamin D' level TODAY!

    It is such a simple thing to correct insufficiency, that it's almost criminal for you to suffer with symptoms that could be due to it. Such as the conditions below:


    Increased risk of osteoporosis, fractures
    Non-musculoskeletal disorders :
    -- Cancer
    -- Metabolic Syndrome (including Diabetes, heart disease, fatty liver, high cholesterol, etc)
    -- Autoimmune conditions
    -- Hypothyroidism
    -- Depression
    -- Psoriasis
    -- Schizophrenia
    -- 'Fibromyalgia'
    -- Ongoing research into its use in MS but current studies point to possible relationship between insufficient vitamin D and MS
    -- Wheezing illnesses
    Symptoms Include:
    -- Widespread diffuse or migratory pain and fatigue (commonly misdiagnosed as Fibromyalgia, Polymyalgia, psychological, etc)
    -- Increased susceptibility to infections


    So where do you get Vitamin D from?
    Sources of Vitamin D

    There are just 3 main sources:

    1) Sunlight: (when you see the sun, ie! hello, londoners? :) )
    --UV B Sunlight exposure (the very type that's blocked by sunscreen creams, as opposed to UV A sunlight, which is responsible for most skin cancer…): this is THE major source of Vitamin D production of the active hormone, 1,2-dihydroxyvitamin D.

    -- Exposure of Face and Arms to sun for up to 30 mins causes your skin to manufacture 2000IU of Vit D

    -- Exposure while wearing only bathing suit for up to 30 mins causes your skin to make 20,000 IU Vit D. Do this 2-3 times per week and your body will use what it needs and store the rest ready for use in winter months, when there's no sun.

    -- Not feasible to get your optimal amount this way these days though is it?


    2) Diet
    -- Oily fish (Farmed fish has less vit D than wild fish)

    -- Cod liver and other fish oil

    -- Egg yolk (small amount)

    -- Shitake mushrooms (small amount)

    -- You'd have to eat a lot of the above and you still wouldn't get enough vitamin D to keep you out of the danger zone.


    3) Vitamin D supplements

    --Because these now come in strengths of 1000IU and 2000IU (or more in some cases), this remains the most reliable way to get your levels up and within the normal range.


    Some people are more at risk of suffering from vitamin D insufficiency than others.

    How do you know you're at risk of suffering from Vitamin D insufficiency or deficiency?


    Keep your eyes peeled - the next post will be about this and also about how to treat it. You'll also discover where to find reliable vitamin D supplements for you and your children. I'll also tell you what your normal levels should be, and what levels are 'deficient' or 'insufficient'.


    Stay tuned, and ACT on what you now know.


    Blessings to ya.


    Dr Kem
    Health and Peak Performance Author, Speaker, Consultant

    Friday 11 June 2010

    Beat Type 2 Diabetes With The 8 Pillars!

    The testimonials continue to come in, and each one makes me so pleased for the patient, and strengthens my resolve to get the word out to as many as possible.

    I saw a lady at the Practice today whom I'd started on 'The 8 Pillars of Lifelong Health' http://truly-healthy.blogspot.com/2010/05/5-pillars-of-health.html just a month ago.

    Here are some facts about her, to give you perspective...

    - She suffers from Type 2 DM
    - She's on Metformin, Byetta AND Insulin
    - She's overweight
    - The specialist (endocrinologist) was threatening to increase her Byetta and Insulin doses because her sugar levels were 'uncontrollable' with all these meds.
    - Her 'bad cholesterol' and triglycerides were abnormally high
    - Her blood sugar level was crazy high
    - Her HbA1C (done in Jan) had been crazy high (proof of the poor control of her blood sugar level.

    So, a month after faithfully applying The 8 Pillars described over at http://truly-healthy.blogspot.com/2010/05/5-pillars-of-health.html, how has she fared?

    What are the 'side effects' of living a HEALTHY LIFE, of CHOOSING to adopt HEALTHY HABITS?

    Here they are so far after 1 month:

    - She's lost a couple kilos
    - Her 'bad cholesterol' and triglyceride levels have normalised
    - Her blood sugar is much lower than last month
    - Her HbA1C is almost normal
    - The consultant has REDUCED her insulin dose
    - She's got no appetite for processed carbs so is not missing them
    - She feels very well in herself

    She's moving in the right direction, though there's still more to be done. Bear in mind that these changes are the result of just ONE MONTH of adhering to an intelligent, healthy lifestyle plan - not a 'diet', not a thing you start and stop, but she's in it for the long haul, for LIFE, and from the huge smile on her face it's obvious she's happy to have changed tracks...


    Folks, you CAN beat this disease simply by committing to making some healthy lifestyle changes. It's not rocket science. It's simply treating your body the way it was designed to be treated.


    Go ahead and read this post again to refresh yourself on the 8 Pillars. Details of each one will be added to the blog so do come back to read more...


    Have a fantastic, healthy, degenerative-disease-free life!


    After all, it's your CHOICE.


    Blessings to ya.


    Kem

    Friday 4 June 2010

    8 Pillars of Lifelong Health: Part 2

    This is the continuation of this post: 8 Pillars of Lifelong Health Part 1


    In Summary, the 8 Pillars of Lifelong Health Are:
    1. Positive Mental Attitude (including Goal-Setting)
    2. Healthy, Balanced, Nutrition
    3. Adequate Hydration
    4. Adequate Physical Exercise
    5. Sleep. Adequate Rest
    6. Correct Breathing Technique
    7. Correct Posture
    8. Adequate Support


    Part One of this article dealt with items 1-5 above. Today we'll look at the last 3 items.


    8 Pillars of Lifelong Health Part Two

    6) Correct Breathing Technique
:

    You're probably wondering why this is in here - after all, if you weren't breathing you'd be dead, right?

    Right, and in a way, by not breathing properly, you *are* dying slowly.

    Truth is, breathing to stay alive is a totally different animal from breathing for optimal health. By now you probably know I'm not one to settle for mediocrity, but rather excellence and optimal results. Health is no exception.

    The correct breathing technique is vital if you desire optimal, lifelong, health.

    In order to experience the following benefits:
    • optimize your health,

    • eliminate stress by causing your body to release chemicals which make you feel relaxed, eg empowering you to deal with an angry situation appropriately, thus leaving you feeling in control of the situation...

    • to have lots of energy,

    • to ensure that every cell in your body is receiving adequate oxygen,

    • and many more benefits,

      ...you’ve got to learn to breathe properly.
 There are lots more benefits to breathing properly which will be added to this blog later on, but for now, here’s a technique you can use today to practice breathing properly.

      It’s called the ‘4-7-8 method made popular by Dr Andrew Weil.
    • 
Sit up straight
    • Place the tip of your tongue up against the back of your front teeth. Keep it there through the entire breathing process

    • Breathe in silently through your nose to the count of four
    • Hold your breath to the count of seven
    • Exhale through your mouth to the count of eight, making an audible “woosh” sound
    • That completes one full breath. Repeat the cycle another three times, for a total of four breaths 

    Do this at least 3 times per day.

    Do it every day. You’ll feel the difference and wonder why you’ve not been doing this all this time.


    Go ahead and do it now.

    Don't waste your time by just reading this stuff and not doing anything with the information.



    7) Posture
-

    Good posture has the following benefits:


    • Makes you look and feel taller and slimmer
, which is good because the way you feel influences the way you behave...

    • Makes you look and feel strong and confident

    • Causes your internal organs to be in their right positions rather than being squashed up inside you. When they're in the right position they function better.

    • Prevents strain and fatigue on your joints and muscles. In this way it helps you have more energy cos your body is not working too hard to compensate for bad posture.

      Neck strain, back strain , carpal tunnel syndrome, some forms of arthritis, muscle cramps, can result from prolonged bad posture.


    • Improves your mood and psychological ‘state’. Ever tried feeling depressed while standing up erect with your head held high on your shoulders?



    • A good night's sleep

    3 Basic Good Posture Tips


    I'm going to share with you just 3 posture tips to start using now - there are more, but I don't want to overwhelm you into paralysis. With just 3 tips you can ACT now to start benefitting from great posture.

    • When standing:
      • Stand straight so that your weight is on the balls of your feet.
      • You also want to align yourself in such a way that the back of your head, your bottom and the heels of your feet are in a straight line when you stand or walk (stand with your back against a wall, and when those 3 points are aligned, walk away, keeping your posture erect).

      • This maintains your natural 'S' curve (a theme you'll find throughout this discussion on posture).

    • When sitting:
      • Keep both feet flat on the floor, sit straight and don’t slouch or lean forward.
      • Bend your knees at a right angle
      • Aim to maintain your natural 'S' curves: your buttocks should be touching the back of the chair.
      • Rest your weight on your hips
      • When standing from sitting, slide to the front edge of the seat then push yourself up by straightening your legs - don't bend at the waist.


    • When lying down or sleeping:
      • Keep the pillow under your head, not your shoulders
      • Sleep in a position that maintains your natural 'S' curve eg on your back with a pillow under your knees or under the curve of your back, or on your side with your knees only slightly bent (not drawn up to your chest...)
      • Avoid sleeping on your stomach - it's bad for your back and can also cause neck strain.
      • Sleep on a firm mattress
      • When standing from lying - turn to your side, bend your knees up and swing your legs down the side of the bed. Sit up by pushing on your hands. Avoid bending at the waist.
      I'll look around for some more good videos or images that demonstrate this, and post them on here when I find em.

    8) The 8th Pillar: ADEQUATE SUPPORT

    This one is huge because without it, you can easily 'fall off the wayside' with the 1st 7.
    Ever had the experience of making a New Year Resolution and finding you've broken it before February? Why do you think that keeps happening?

    In many cases, it's because you've not got a solid support system in place to help you stick with the program.

    Research repeatedly shows that health programs that include support in one form or another are associated with more permanent changes.

    This support can be in the form of regular group meetings (virtual or live), one-to-one mentoring or coaching (which is one reason why coaching works so well, and so every successful man or woman has got a coach...), or buddy systems.

    If you want to crack this health and fitness thing once and for all, and form lifelong habits that keep you healthy and full of energy, if you want to stick to your resolution to get healthier this year, you've got to do something differently this year - you've gotta plug yourself into a support system.

    This is one reason why I've developed The Dr Kem Healthy Lifestyle Program. http://tinyurl.com/DrKemHealthy4Life

    It's based on what I teach patients every day at work (with the benefit of seeing the results not only on their physical appearance and self esteem, but also in their blood test results: I'm seeing my patients come off medication, or in some cases, not have to go on medication, blood sugar and cholesterol normalise, blood pressure normalise as a result of the strategies I teach them in the Practice), plus the enhanced benefit of providing a robust, solid, you-can't-help-but-win, all-round support system.

    I've even got my buddy Malcom Martin, Personal Trainer to celebrities and Founder of Roadwork Fitness - to join in and provide extra support and Personal Training for you if you're accepted onto the program. That's right: There's an application process designed to weed out time wasters who like to hear the right words but have no intention of ACTING on them.

    Details here: The Dr Kem Healthy Lifestyle Program.


    In Conclusion, the 8 Pillars of Lifelong Health Are:
    1. Positive Mental Attitude (including Goal-Setting)
    2. Healthy, Balanced, Nutrition
    3. Adequate Hydration
    4. Adequate Physical Exercise
    5. Sleep. Adequate Rest
    6. Correct Breathing Technique
    7. Correct Posture
    8. Adequate Support

    Make these a part of your life today - that is your choice - and you will see the benefits - for life!


    Here's wishing you a healthy, fantastic day!


    Blessings to ya.


    Kem