Dr. Hyman’s Strategies To Achieving His Goals

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Happy Monday!

 This is another pretty long article, but worth it!

 Our Thursday group is discussing how to be content, despite the pressures not to be.  This applies to every area of our lives.  Have you ever set goals and failed to achieve them?  Do you remember how it made you feel?  Sometimes, we look at that goal with cold, hard determination and when we fail to attain it, we are devastated.  We have failed and it may not be the first time.  The outcome, too often, is that we just give up.  AND when we give up, we often go back to the original actions, except even more so.  Meanwhile, we have missed all the great things happening in the present, while we aimed for the future.

 Instead, if we take one little step at a time, achieve one little baby goal at a time, then move on to another, we may find out it isn’t nearly as unobtainable as we thought!  One little thing at a time, we can all manage to get through one at a time.

 Pray Unceasingly!

 

In His light,

Lois

  

Dr. Hyman’s Strategies To Achieving His Goals

Mark Hyman, MD

 Eat better, sleep more, exercise more, learn more, love more, love better, be a better son, father, friend, be a better doctor, reach more people, heal the planet, end obesity, starvation, and global warming – ARRRRRGGHHHHHHH!!

It’s enough to make me want to stay in bed and watch movies on iTunes.

How can I do all of this? How can I wake up and figure out what do to first, second, or third? How can I achieve even one of these things?  I actually fail all the time.  There is absolutely no way I can achieve my goals.

Our culture is awash with endless pressure to do more, do better, be skinnier, be richer, be happier, be fitter, and be healthier.  We are offered endless lists of what do to, how to achieve more, reach our dreams, lose weight, attain the five steps to immortality, find the seven ways to stop wrinkles, or how to lose 100 pounds in ten days.

We go for these promises because we have this innate yearning to grow, to evolve, to improve, and to be better.

I am in the change business, the transformation business.  I want people to feel better, live well, be happy, be awake, be alive, and to be healthy.  I have to set goals for myself, and I help others to set goals for themselves.

Unfortunately, this leads to inevitable disappointment because we can never reach our goals.  And once we do reach some desired result there will be another goal that will grab our attention.  It is hard to do, but I have found that if you give up your goals, wonderful happens.

In the striving, failure is almost guaranteed.  Understanding that is a powerful key to wellness and happiness.  You can only reach your goals by giving them up.

But you say, “I still want to lose weight, feel better, get smarter, be better in dozens of ways, get this, do that or go there”.  All of that is fine.  We are human and it is our condition to want to seek and grow.

But the trap is getting stuck on believing that what you seek in the future will make you happy.  If you focus on that “never to come” future, you will miss the wonder of right now.

So what do I do about that?  How do I deal with both having goals and also letting go of them?  My yearnings to grow, learn, experience, and improve in every way will never go away. Yet I don’t want to make myself unhappy and miserable by never getting to some final imagined destination.

For me, a few simple ideas help me reset how I see my life’s journey. It is how I get off of this endless treadmill of setting goals and failing to achieve them.

I start out by getting clear about what is important to me, what guides me, what is the most essential, authentic and the truest expression of who I am and what my values are – love, service, kindness, being awake to the moment, and showing up fully in my life.

Then I focus on ways in which I can live those values every day.  My choices are guided by my values and it almost doesn’t matter what happens because if I show up and am present and authentic in each moment, with each person, in each action, everything seems to work out, even if it wasn’t how I planned it.

Yes, I have goals and dreams, but they are more like peaks in a mountain range — something I am moving toward. But the journey is the best part. And when I get to the top of one of the peaks there will always be another and I won’t be able to see what’s on the other side until I get there.  So how I am in the journey is all that matters.  Then I can relax and just enjoy the ride.

And when I go unconscious (which I occasionally do), or get too caught up in the striving, I get warning signs that I have learned to listen to such as anxiety, sleep problems, sugar cravings, irritability, and fatigue. I have learned to recognize these signs as friends.

They are like the little alert warnings on your phone that tell you that your battery is at 20 percent.  I usually ignore that one and wait until it’s at 10 percent, which I don’t recommend.

I have learned very simple techniques that help me reset and recharge so I can be fully present to my life.  When I show up fully, then I am happy because I am already where I am going.

The paradox of reaching toward your goals and letting go of them at the same time is the secret to achieving them though they may not be what you imagined when you started on your journey.

Those who know me well know I have crazy, insane goals.  But at the same time, I have realized if I focus on those goals and miss the moment, then I can’t reach them (and reaching them isn’t really the point anyway).

So here’s how I manage to simultaneously have goals and let them go. I hope these tips and tools help you as well:

-I am not in control of my life or those in it. If I think I am in control I am always disappointed. Everything comes together when I relax and just show up in every moment as authentically, honestly, and lovingly as I can.

-Trust in the perfection of the unfolding of my life. Sounds corny, but it goes along with not being in control. And whatever happens there is something in it.  I don’t have to get anywhere because everything is already perfect. I just have to notice the beauty and perfection in everything, in everyone, and in every moment.  Yes, there are bad things, bad people, bad events, and meaningless suffering, but I do what I can to change the things I can that are around me. In my daily life my happiness depends on just showing up and trusting.

When my ability to let go of control and to trust is impaired, it is usually when my battery is at ten percent or less. Here are my strategies to get back into the moment and let go of striving:

-Simplify My Diet. Clean, simple, easy meals of whole fresh food and cutting out stimulants, such as caffeine, sugar, and alcohol, quickly resets my biology and helps to calm my mind.

 -Move.  Getting back into the physicality of life. The feeling of moving, of being in my body, sensing my muscles, breath, and energy brings me back to now. One of my favorite things to do is to go on a hike or a run in the woods.

 -Do Nothing.  Google encourages its employees to goof off 20 percent of the time while at work.  This allows the mind to re-calibrate and shift out of doing into being. It stimulates creativity and clarity.  I am really bad at this but I try every day to take time for myself. My favorite thing to do is to take an UltraBath (Epsom salt, lavender oil, baking soda, and hot water) and soak every night.

 -Do the Next Thing.  Losing 100 pounds starts with losing an ounce.  With the next bite, the next step, or the next thought every moment is an extraordinary opportunity to begin again.   There is never failure, just the next choice.

-Sleep.  When all else fails, sleep.  It is a powerful antidote to feeling disconnected from the moment, a natural reset, a way to recharge and repair your brain and your cells.

So, in a way, the methods I employ to achieve my goals are quite simple. I have them, I set them, but then I let them go and just do the next thing, showing up as fully as I can with who I am, wherever I am and in whatever I am doing.

It is then that goals are achieved automatically, except they may not be the ones you think you want.   And that is perfect.

Five Things to Do While You Wait

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My mama used to say “good things come to those who wait”.  She also said “you can’t rush God”.  My mama was a very intuitive woman.  Sometimes, it seemed like “hurry up and wait” was what I spent most of my time doing.  I think of that sometimes when I am waiting for something now.

What I HAVE found out though, is that through waiting I have learned patience and a real appreciation for what I was waiting for.  I guess that means if I ever get thin, I will REALLY appreciate it because I’ve been waiting a long time!

Have you ever asked for something and had to wait for an answer?  With my parents, it was pretty much immediate.  Short and sweet, either yes or no.  When I ask God something, the answer doesn’t always come so quickly or clearly.  There is no audible yes! Or no!  I try to listen carefully though and I pray a lot.  Sometimes, the answer isn’t what I expected or thought I wanted, but I know the plan He sees and the plan I see are totally different.  Even if I don’t always like it at the time, I know His plan is always better than my plan.  He has proved this to me more than once and as stubborn as I can be, (yes, I admit it) it has always turned out much better than my plan!

The next time you find yourself waiting for something, check your motives, then pray.  And keep on praying.  God still has the perfect plan for you and always answers accordingly.

Pray Unceasingly!

 

In His light,

Lois

Five Things to Do While You Wait

By Rick Warren

 

“Keep on asking, and you will receive what you ask for. Keep on seeking, and you will find. Keep on knocking, and the door will be opened to you.” (Matthew 7:7 NLT, second edition)

When God has you in a waiting period, don’t put your life on hold. Instead, imitate the habits that grow strong faith.

The Bible says there are five things you should keep on doing even in the waiting period.

“Keep on asking, and you will receive what you ask for. Keep on seeking, and you will find. Keep on knocking, and the door will be opened to you.” (Matthew 7:7 NLT, second edition)

When God has you in a waiting period, don’t put your life on hold. Instead, imitate the habits that grow strong faith.

The Bible says there are five things you should keep on doing even in the waiting period.

Keep on praying. The Bible says, “Keep on asking, and you will receive what you ask for. Keep on seeking, and you will find. Keep on knocking, and the door will be opened to you” (Matthew 7:7 NLT, second edition). Keep on praying, and you will get your answer.

Keep on serving. Romans 12:11 says, “Never be lazy, but work hard and serve the Lord enthusiastically.” Don’t worry about having a significant ministry. Just make your ministry significant.

Keep on going to small group. The Bible says in Hebrews 10:25, “Let us not give up the habit of meeting together …. Instead, let us encourage one another all the more, since you see that the Day of the Lord is coming nearer” (TEV).

Keep on sowing. Ecclesiastes 11:6 says, “Keep on sowing your seed, for you never know which will grow —perhaps it all will” (TLB).

Keep on believing. The Bible says, “You must keep on believing the things you have been taught. You know they are true” (2 Timothy 3:14).

The point is this: Stay active. Don’t be passive. God cannot steer a parked car! Don’t tell God you’re waiting on him. Turn on the ignition, and just start driving. Where? Anywhere! Get involved in a ministry. Get involved in service. Get involved with small group. Do the things you know you could be doing to develop your skills and habits and become more like Jesus.

Commit Your Plans to the Lord

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Sometimes life catches us off guard.  Unexpected things happen, people come into our lives and people leave our lives.  The world around us seems like it is beyond hope…  If we get caught up in the world around us, then our focus becomes on that world and not one the One who created it.  On the other hand, if we truly believe that our GOD is in charge and He has an ultimate plan, our job becomes much simpler.

 In these more “mature” years, I try to focus on my priorities: God, family, our health and many other things on down the line.  I guess it still takes me by surprise though that things don’t just simply fall into place.  I have to plan them.  I need goals to keep me motivated, but above all, I need to commit those goals to God.  I need His strength, His continuous help, His comfort AND His forgiveness when I fail and I fail often.

 Whether it is for your health, your work, your finances, your family or even daily devotions, setting goals and making a plan will help you stay on target to achieve your purpose.  So, go ahead.  Set your goals, make your plan and turn it over to God.  See what He has in store for you.

 

Commit Your Plans to the Lord

The Daniel Plan

 Put God in charge of your work, then what you’ve planned will take place. (Proverbs 16:3 MSG)

Setting goals is not just a good idea; it is a spiritual discipline. Goals stretch you and help you become all God wants you to be. Setting goals will give a destination for your vision. Move forward toward health in all areas of life and accomplish what God has called you to do by creating SMART goals (specific, measurable, attainable, relevant, and time-bound) in response to your results from the Five Essentials survey.

Specific goals are clear and unambiguous. This is where you tell your brain exactly what is expected and why is it important. A specific goal usually answers the five “W” questions: who, what, when, where, why.

Measurable emphasizes the need for tangible benchmarks. If a goal is not measurable, it is not possible to know whether you are making progress toward it. A measurable goal will usually answer questions such as How much? By when?

Attainable means the goals need to be realistic, even though dreams can be big. Extreme goals usually invite failure and frustration.

Relevant means you choose goals that matter and answer yes to these questions: Does this seem worthwhile? Is this the right time? Does this match your other efforts/needs? Being relevant also means your goals are relevant to God and bring him glory. Any goal that brings you closer to him and makes you want to serve him and others is a goal that matters.

Time-bound emphasizes the importance of attaining the goal within a certain time frame. A commitment to a deadline helps you focus your efforts on completion of the goal on or before the due date.

Once you’ve determined your SMART goals, share them with a friend. People getting healthy together lose twice as much weight as those who do it alone. That success dramatically increases when you are connected with others, receiving constant encouragement to stay focused and motivated toward your goals.

You Don’t Always Get What You Deserve

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I hate to be redundant, but grace is just that important to me.  I depend on God’s grace every day.  Just about the time I think I have a handle on this thing called life, I prove myself wrong again.  What amazes me, is that God is right there waiting to give me a hand up.

 I’m afraid that if I got “what I deserve”, I might be in big trouble.  Instead, through God’s wonderful grace, I get all I need.  The peace and love that can only come from a relationship with Jesus.  Where would you be if you really got “what you deserve”?  Grace, grace, God’s grace.

 Pray Unceasingly!

 In His light,

Lois

 

You Don’t Always Get What You Deserve

By Rick Warren

 “Whatever I am now it is all because God poured out such kindness and grace upon me.” (1 Corinthians 15:10a TLB)

 If you’ve grown up in the U.S., you’ve probably heard all of these statements before:

If it sounds too good to be true, it is.

We make money the old-fashioned way — we earn it.

There’s no such thing as a free lunch.

There is no gain without pain.

God helps those who help themselves.

Everything about the American way of life teaches you that you get what you earn in life. We value work, sweat, effort, and performance. It’s called the American work ethic.

Overall, I like such a strong work ethic. God wants us to work at our jobs as if we are working for him. But God never relates to us based on our performance. The Bible tells us that everything God does in our lives — every blessing we have, every gift we receive — comes through his grace.

In other words, he gives us what we don’t deserve.

You say, “What a minute! I’ve worked for everything I have! I’ve put sweat equity into it.” But the truth is, if God hadn’t given you the energy and the brains to work, you wouldn’t have any of it. Every breath you have is a gift from God. He doesn’t owe you the next breath you take. It’s purely a gift from him.

We’re saved by grace. God blesses us by grace. God teaches us by grace. God uses us by grace. God takes us to Heaven by grace.

The Bible is very clear that everything we have we get by the grace of God: “Whatever I am now it is all because God poured out such kindness and grace upon me” (1 Corinthians 15:10a TLB).

You need God’s power in your life. You need his principles to live by. You need his plan to operate upon. You need his purpose to live for.

But you can’t earn any of that. Though you and I deserve much worse, we get all of these things by grace. They are a gift.

One Foot in Front of the Other

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The Daniel Plan

 Keep on going, one foot in front of the other, I WILL not give up!  This has become my daily mantra.   Some days are easy and others are very hard and I just want to give up.

Apparently, I am not unique here.  I was having one of those days when I came across this article.  I think what it finally comes down to, for me, is why I am trying to eat right.  There are several reasons, but one of the main ones is that I really want to be a good caretaker of what God has given me.  I have messed up many times in my life and I don’t want that to continue.  As I have said before, I am really trying to turn the genetic trend around and stay HEALTHY.  I want the weight loss, but I need the HEALTHY!

 Every morning I pray that God will give me the strength to do what my body needs.  Ironically, this applies in every area of my life!  I am living proof that I can’t do it on my own.  One foot in front of the other.  I’m NOT giving up!

 

One Foot in Front of the Other

The Daniel Plan

“I’m staying on your trail; I’m putting one foot in front of the other. I’m not giving up. “
—Psalm 17:5 MSG

Dr. Mark Hyman says that what you put on your fork dictates whether you are sick or well, slim or fat, depleted or energized.

With all that riding on what you eat, it would be easy to feel overwhelmed. But there’s no pressure to change instantly; gradual change over time is sustainable. Just put one foot in front of the other. There’s plenty of grace while you are in the process.

When you have a bad day, what matters is that you decide to get back on track and that you don’t give up.

What do you tend to do when you have a bad day, when you feel lousy or you eat the wrong foods because you’re busy or stressed?

Be gracious with yourself, because God is gracious with you. Over time you will have more good days than bad ones, and the changes will be long-lasting for your health.

Food for Thought: God is gentle with you while you are in the change process. Our goal is progress not perfection.

An Incredible Partnership

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I try to start every day with some time with God.  I know I can’t make it through even a single day without His help.  If I can’t make it through a day without Him, I sure can’t change my lifestyle without Him!

  If you have never struggled with a compulsion or addiction, maybe that sounds silly, but that is what food is for many of us.  It has served as our sustenance, our reward and our comfort.   And you can’t just quit cold turkey.   It is only through the strength and grace from our all-powerful God that we can overcome and conquer.  Maybe, I will never be thin.  But I WILL be healthier than when I started!

 Pray Unceasingly!

 In His light,

Lois

 

An Incredible Partnership

The Daniel Plan

 Commit to the Lord whatever you do, and he will establish your plans. Proverbs 16:3

How can your plan for healthiness succeed?

You need two things: prayer and diligence. Prayer and diligence are like two sides of the same coin.  You pray as if it all depends on God, and you work as if it all depends on you.

Putting your whole effort into something feels so different when you have prayed about it and God is empowering you in it.

Committing to the Lord whatever you do means saying, “God, I’m committing to you another day, one day at a time. I want to be healthier at the end of the day than I was when I got up this morning. Please give me the strength to do my part in that.” That’s the pray part.

Proverbs 13:4 says, “The desires of the diligent are fully satisfied.” In other words, you’ve got to work.  It takes effort. You eat right; you exercise. You plan your meals and your day. You get enough sleep. That’s the diligence part.

Food for Thought: Transformation is super-powered when you are diligent, devoted and dependent.

God’s Prescription For Good Health

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Have you noticed that almost every time you go to the doctor, they want to give you a prescription for something?  Whether you are low in something or high in something, there is always an easy fix in a little bottle.

 There are times when drugs are needed and there is no Plan B, but what if the circumstance can be prevented or at least the risk reduced?  Many diseases are diet induced and aggravated by that same diet even more.  Any diabetic knows how their diet affects their health.  Heart disease and many other afflictions are also affected by diet.  Unfortunately, there is very little nutritional training in the medical field.

 There is a prescription that won’t result in a 10 minute spiel of side effects, won’t make you so broke that you can’t afford to buy groceries, tastes good and the entire family can share it!  It is written by the greatest Physician and the side effects are all positive!  It even comes with an instruction manual.

 I am blessed that there isn’t much in the way of drugs that I have to rely on, but, as I’ve shared before, I have a lot of genetic history to push me in that direction.  I pray every day that by following God’s prescription, I can avoid the others.  God’s peace and health to you all.

Pray Unceasingly!

 

In His light,

Lois

God’s Prescription For Good Health

Rick Warren

“Keep my commands in your heart, for they will prolong your life many years and bring you prosperity.” Proverbs 3:1-2 (NIV)

If I had a pill that could promise to add years to your life, you’d probably pay a lot of money for it. But what if I told you, as a Christian, you already have the key to a long life and it’s free?

God has given all of the principles for health management in his Word, the Bible. The Bible is the owner’s manual for your body. As David says,

“You made my body, Lord; now give me sense to heed your laws” (Psalm 119:73 LB).

And in Deuteronomy, it says, “These instructions are not mere words – they are your life! By obeying them you will enjoy a long life in the land …” (Deuteronomy 32:47 NLT).

God says, “If you do what I tell you to do with your health, you will enjoy a long life.”

Our key verse today says, “Keep my commands in your heart, for they will prolong your life …” (Proverbs 3:1 NIV).  What are some of those commands?  “Trust in the Lord with all your heart, lean not on your own understanding, in all your ways acknowledge him and he will make your paths straight. Do not be wise in your own eyes; fear the Lord and shun evil. This will bring health to your body and nourishment to your bones. Honor the Lord with your wealth, with the first fruits of your crops; then your barns will be filled to overflowing …” (Proverbs 3:5-10 NIV).

 

Alzheimer’s = Type 3 Diabetes

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This week’s article really struck a nerve with me.  By the time “convenience” foods rolled into the market, my mom was at a point that if it tasted good, she would eat it.  It couldn’t be bad for you, because they wouldn’t be able to sell it if it was.  Right?  WRONG!  If it can be grown cheaper and sold higher, then it’s a good thing.  For many years, mom ate far too many poor quality carbs and far too much sugar.   She ended up with heart disease, diabetes and finally vascular dementia.  And no matter what they call it, if you set it side by side with Alzheimer’s, you won’t recognize the difference by looking.  It is a mean disease.  Mean to the patient and mean to everyone who loves them.

This history is probably the biggest motivator for me in this journey of mine.  With this knowledge, I think it is my responsibility to stay as healthy as I can.  My weight has been a battle most of my life and remains so.  Even so, my health has improved in the past two years.  For the first time in many years, the doctor has cut me back to annual visits again.  My blood works results are very good and as a rule, I feel pretty good for the condition I’m in!

I want to see all of my grandkids as adults and maybe a few greats too!  I want to be able to play with them and really enjoy them.  I want them to know me and my love for God.  I want to remember who they are and how much I love them.  I want to live my life to the fullest until I die and then spend eternity where mom will once again, know my name.

Pray Unceasingly!

 In His light,

Lois

 

Alzheimer’s = Type 3 Diabetes

by Mark Hyman, MD

 

“My parents are getting older and I want to do everything I can to help them prevent Alzheimer’s, considering both my grandmothers had this disease, and I am worried about getting it too.” writes this week’s house call. “What can we do to prevent dementia?”

The truth is, dementia is a very big problem that’s becoming bigger every day.

Statistics are grim. 10 percent of 65-year-olds, 25 percent of 75-year-olds, and 50 percent of 85-year-olds will develop dementia or Alzheimer’s disease. And the fastest growing segment of our population is the 85-year-olds.  Researchers predict Alzheimer’s will affect 106 million people by 2050. It’s now the seventh leading cause of death.

Scientists now call Alzheimer’s disease “Type 3 diabetes.” What’s the link between Alzheimer’s and diabetes? Well, new research shows insulin resistance, or what I call diabesity (from eating too many carbs and sugar and not enough fat) is one of the major factors that starts the brain-damage cascade, which robs the memory of over half the people in their 80s, leading to a diagnosis of Alzheimer’s disease.

But don’t think too much insulin affects only older folks’ memories. It doesn’t just suddenly occur once you’re older. Dementia actually begins when you’re younger and takes decades to develop and worsen.

Here’s the bad news/good news.  Eating sugar and refined carbs can cause pre-dementia and dementia. But cutting out the sugar and refined carbs and adding lots of fat can prevent, and even reverse, pre-dementia and early dementia.

More recent studies show people with diabetes have a four-fold risk for developing Alzheimer’s. People with pre-diabetes or metabolic syndrome have an increased risk for having pre-dementia or mild cognitive impairment (MCI).

You don’t have to have full blown type 2 diabetes to develop brain damage and memory loss from high insulin levels and insulin resistance.

We all have heard of the mind-body effect. Well, there is also a body-mind effect. So you can impact your brain through your diet and heal your body.  In fact, your body and your mind aren’t two separate systems; they’re one elegant, continuous ecosystem. What you do to the body affects the brain, and what you do to the brain affects the body. I wrote about this mind-body connection years ago in The UltraMind Solution.

Cognitive decline and memory loss can be prevented and even reversed. We simply have to optimize brain function and then we see miracles. I’ve seen this happen many times in my medical practice.

When I put people on The Blood Sugar Solution, The 10-Day Detox Diet, or on the plan in my new book Eat Fat, Get Thin, their memory, their mood and their well-being often dramatically improve.

The underlying causes of Alzheimer’s disease begin with too much sugar on the brain. The cycle starts when we over-consume sugar and don’t eat enough fat, which leads to diabesity. Diabesity leads to inflammation, which creates a vicious cycle that wreaks havoc on your brain.

If you looked at an autopsy of a brain of an Alzheimer’s patient, you’d see a brain on fire. This inflammation occurs over and over again in every chronic disease and very dramatically with the aging brain and overall aging process.
How to Reverse Memory Loss

The good news is you can reverse dementia and cognitive decline. To do that, you must control your insulin and balance your blood sugar levels, which will allow you to overcome diabesity and balance your mood, help your focus, help boost your energy level, and prevent all of the age-related brain diseases including Alzheimer’s.

I’ve seen this happen with many patients. One, George, came with his wife to see me because he could no longer manage his business affairs. He had become increasingly less able to function at home and had to withdraw from family and social relationships. George was desperate because he felt himself slipping away.

We found that George had high levels of mercury. We helped him detoxify mercury with foods like kale, watercress, and cilantro; herbs like milk thistle; nutrients like selenium and zinc; and medications that helped him overcome his genetic difficulties by ridding toxins like mercury.

We optimized his cholesterol with diet and herbs, and we lowered his homocysteine (which comes from folic acid deficiency) with high doses of folate and vitamins B6 and B12. When people have high homocysteine, they have a dramatically higher risk of developing Alzheimer’s.

After one year of aggressive therapy matched to his genes, unique metabolism, biochemistry, and diagnosis, George had a remarkable and dramatic recovery. Before I saw him, George couldn’t manage his business, nor did his grandchildren desire to be around him. After matching his treatment to his genes and optimizing his biology, he was able to function again and his grandchildren loved being with him.

We once thought we could not reverse artery-clogging plaque that triggered heart disease. We now know otherwise. Similarly, dementia can be reversed if caught early enough and by attending to all the factors that affect brain function – including diet, exercise, stress, nutritional deficiencies, toxins, hormonal imbalances, and inflammation.

To do this is, in fact, quite simple.  The basic principles of Functional Medicine, or treating the root cause of disease, help optimize your biological functions. Simply get rid of the bad stuff and put in the good stuff. Your body takes care of the rest. It knows what to do and heals itself.

9 Steps to Reverse Memory Loss

From that perspective, these 9 strategies help many of my patients reverse or prevent dementia.

Balance your blood sugar with a whole-foods, low-glycemic diet. You can achieve this by taking out the bad stuff (refined carbs, sugar, alcohol, caffeine, processed foods, dairy, and inflammatory, omega-6 rich oils such as vegetable and seed oils) and putting in the good stuff (healthy fats like avocados, walnuts, almonds and cashews, grass-fed meats, pastured chicken and eggs, olive and coconut oil).

Eat healthy fats that make your brain happy. These include omega 3 fats in wild fatty fish, as well as coconut oil, extra-virgin olive oil, avocados, whole eggs, nuts, and seeds.

Exercise daily. Even a 30-minute walk can help. More active readers might want to incorporate high-intensity interval training or weight lifting. Studies show physical activity can prevent and even slow down the progression of cognitive decline and brain diseases like dementia.

Supplement wisely. At the very least, take a multi-vitamin and mineral supplement, an omega 3 fat supplement, extra B6, B12, and folate, as well as vitamin D3. And, a good probiotic will enhance the brain-gut relationship. You can find all of these and other supplements in my store.

Check your thyroid and sex hormone levels. If they are out of balance, you will want totreat them.

Detox from mercury or other heavy metals, if you have high levels, by doing a medically supervised detox program.

Control stress levels. Chronic stress takes a toll on your body and brain. Relaxation isn’t a luxury if you want to prevent or reverse dementia. Whether that involves deep breathing, meditation, or yoga, find something that helps you calm down. Many patients find my UltraCalm CD helps them relax and reduce stress and anxiety.

Get 8 hours of sleep every night. Studies show poor sleep becomes a risk factor for cognitive decline and Alzheimer’s disease. Aim for at least 8 hours of quality sleep every night. You can get 19 of my top sleep tips here.

This is just a start, but these eight strategies go a long way by giving your brain a chance to heal, recover, and experience fewer memory problems.

Even if you aren’t suffering from cognitive decline, you should take these steps because they can help you prevent the aging of your brain and help you achieve lifelong health.

Be sure to look out for my new book, Eat Fat, Get Thin, where I describe how to prevent and even reverse memory loss using food as medicine. I’ll show you how more of the right fats can boost your brain function and can even help treat dementia.

Wishing you health and happiness,

Mark Hyman, M.D.

 

How to Shop Yourself Healthy

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We are fortunate that in Florida, we can get a pretty good selection of fruit and vegetables year around. When I can, I prefer to buy organic and have found a few suppliers that I can get most of what I need.  Fresh seafood (not from China!) is also available if you are diligent. Ask questions and read labels on anything prepackaged.  Meats are a little more difficult and more expensive, but are available.

  Aldis is one of the more reasonably priced stores around here and they are carrying more and more organic produce and have a line called “Simply Nature” that is generally pretty good!   They also have a line called “Never Any” that is meats that have no added nitrates.  Read the label though.  Green Apple  is a store in a plaza south of Lady Lake on 441/27.  They have a decent selection of all kinds of foods, vitamins, oils and even a lunch bar that serves soups, sandwiches and wraps!  Heather Oaks Farm is an organic farm that, depending on the season, has vegetables, fruits, eggs and organic blueberries.  They are located on Grays Airport Road, Lady Lake.  There is also Lee Farms CSA group.

Another little trick I use for all of my produce is soaking it, generally for 20 minutes, in a white vinegar and water solution.  You will be surprised at what is left in your water if it isn’t organic!  Usually, organic will only leave a little dirt and sand.

 There are a variety of alternatives and our regular groceries are also improving their selections!  We CAN eat good, healthy foods!

 Pray Unceasingly!

 In His light,

Lois

How to Shop Yourself Healthy

The Daniel Plan

 If you think shopping is a chore, hopefully Daniel Plan shopping will change your mind! Whether at a farmer’s market; grocery, specialty, or health store; CSA (community-supported agriculture); food co-ops, or online, buying healthy ingredients that taste good can make you want to get into the kitchen and cook. And be sure to check out unique ethnic markets in your area for what they have to offer.

 Buying fresh, locally grown, whole foods, fruits, vegetables, leafy greens, and sustainable meats and seafood is becoming easier for everyone across the country, thanks to the explosion of farmers markets and an increase of organic produce and healthy items available at mainstream grocers. Rest assured that your local grocery store will have most of what you need to start cooking and eating The Daniel Plan way. We’ll help you navigate the aisles and become a pro shopping for your health.

 Simple Shopping Tips

 1. Shop the Perimeter. The perimeter of the market is where the produce, eggs, meat, and seafood departments are located.

 2. Buy in Bulk. Many stores have a bulk area for non-perishable items such as rice and grains, dried beans, lentils and legumes, nuts and seeds. Buying in bulk saves money.

 3. Brave the Inside Aisles. Though there are many aisles you now can totally skip, and that will save you time (and money!), the inside aisles are where you will find packaged whole grains, canned beans, frozen berries and vegetables, healthy oils, vinegars, dried herbs and spices, packaged nuts, broths, and condiments.

 4. Keep it Cool. When you buy fresh seafood, ask for ice to keep it cold until you get home. Seafood is highly perishable. And use insulated shopping bags to help keep cold things cold. Have the store clerk pack all of your cold and frozen things together in one bag.

 5. Stock Up, Wisely. When nonperishable items such as grains, beans, boxed broth, and canned or jarred tomatoes are on sale, stock up and save money. Be smart about how much you can store and how much you will seriously use. This includes frozen items such as berries for smoothies and fresh, ground meat and poultry that will keep when wrapped well (or vacuum-sealed) in the freezer. Nuts, which can be expensive, store in the freezer for up to six months when wrapped well or vacuum-sealed.

If something looks like a great deal, it might be, but not always. Be sure to check expiration dates if an item is on sale. Especially when buying oils, eggs, dairy, and other perishable items.

 Chef’s Trick

 Cut the cooking instructions off the original packing for rice, legumes, and grains when you pour them into your storage containers. Then just set the instructions in the container for quick reference.

Valentine’s Day Treat: Chocolate Cranberry Chews

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Here is a decadent and CLEAN treat for Valentines Day!
Valentine’s Day Treat: Chocolate Cranberry Chews
The Daniel Plan

Made with 70% bittersweet chocolate, these delightful little nibbles are portion controlled in mini baking cups. Each bite has about a ½ ounce of chocolate. No cooking required—only melting chocolate. Use high quality chocolate for the best flavor.

GF/DF
8 pieces

4 ounces 70% bittersweet chocolate
¼ cup chopped walnuts
¼ cup dried cranberries
2 tablespoons unsweetened shredded coconut
8 2-inch paper baking cups (mini size)

1. With a serrated, bread or a large chefs knife, chop the chocolate into small pieces. Melt chocolate either in the microwave or a double boiler.

To melt chocolate in the microwave, place chocolate in a microwave-safe bowl. Microwave using 50% power for 1 minute. Remove and stir. Continue in 30-second increments until chocolate is mostly melted. It’s ready when there are still a few lumps. They will smooth out as you stir.

To melt chocolate in a double boiler, place a few inches of water in a small pan over medium heat and bring to a simmer. Turn heat to low, and sit a small bowl on top and barely into the pan; it should not touch the hot water. Put chocolate in the bowl. Stir occasionally until chocolate melts smooth.

2. Place 8 paper baking cups on a flat plate, baking sheet, or mini cupcake pan.  Drizzle in 1 teaspoon of melted chocolate, then top with a sprinkle of nuts, coconut, and a 6-8 dried cranberries. Drizzle with 1 teaspoon melted chocolate, and sprinkle with a bit more nuts and coconut. Refrigerate to set.