Hope For Your Hormones | Barbara Hoffman, N.D.

Am I in Peri-Menpause or Menopause?

Barbara Hoffman, N.D. — Wed, 4 Apr 2012 12:00:00 PST

The difference between peri-menopause and menopause. Which one are you?

PERI-MENOPAUSE

Unfortunately, peri-menopause is beginning earlier and earlier due to all of the stress we undergo and the environmental toxins, our menstrual cycles get interrupted and we do not manufacture the wonderful progesterone we need to stay balanced. Progesterone is made only when we ovulate. Peri-menopause can start as early as the mid 30's.

Well, what exactly causes the symptoms of peri-menopause? The ability of our follicles to make a mature egg, which usually causes the production of progesterone, sputter and you become anovulatory. Being anovulatory means that you are not releasing an egg each month. If you don't release an egg, you are not producing progesterone but you are still producing estrogen in your fat cells. This is described as estrogen dominance, which will cause you to become symptomatic.

There are 35 symptoms of hormone imbalance:

Weight Gain

Insomnia, restless sleep
Fatigue
Memory loss
Thyroid Problems
Acne
Menstrual cramps
Irregular menstrual flow
Depression
Anxiety / Panic attacks
Osteoporosis, osteopenia
Cold hands and feet
Breast tenderness
Hair loss
Mood Swings
Headache, including migraines
Heavy periods
Fibrocystic breast disease
Uterine fibroids
Loss of sexual desire
Infertility
Autoimmune disorders
Urinary frequency
Dry eyes
Bloating / Fluid retention
Decreased mental sharpness
Polycystic ovaries
Inability to concentrate

For more information on these symptoms, I invite you to watch my Peri-Menopause/Menopause video on Youtube.

Because estrogen dominance can start as early as age 30, you can experience 20+ years of these symptoms While you are in peri-menopause, your estrogen levels are fluctuating.

WHAT ABOUT Testing?

Often times, your doctor will check your estrogen levels, but not your progesterone levels. If your estrogen levels are up, your doctor will say that you are normal in estrogen and give you sleeping pills, anti-anxiety pills, or anti-depressants for your symptoms instead of some wonderful bio-identical progesterone. If you are low in estrogen on that particular day, your doctor will probably prescribe you estrogen which will make you feel worse as it will contribute to your estrogen dominance. Estrogen dominance can cause endometriosis, fibroids, fibroid cystic breast syndrome, and ovarian cysts.

WHAT ABOUT Menopause?

Have you gone one year without a menstrual cycle? One solid year? If you have, then it's official...you are in menopause. Which means cessation of menstruation. Although I have heard it called Men On Pause and Mean Pause. Not what I want for you! We were not meant to become cranky as we age, but rather meant to become wise and wonderful!

HOW CAN I HELP MYSELF?

The good news is, you don't have to experience those symptoms! There is help! Get a bio-identical progesterone cream to supplement for the progesterone that you don't have due to anovulatory cycles or due menopause. You don't need a doctor to get progesterone creams. They can be obtained over-the-counter!

You were not designed to suffer. Our good God did not intend for you to suffer every month! There is hope for your hormones! Visit my webpage for more information and find me on Facebook for questions, giveaways, and free samples.

I want you to have Better Health Naturally.

Love,

BARBARA

Hot Flashes, Night Sweats? Read This.

Barbara Hoffman, N.D. — Wed, 15 Feb 2012 12:00:00 PST

"Help! I'm burning up!"

"I feel like someone is pouring hot water over me!

85% of women have hot flashes during peri-menopause and menopause

They can best be described as a wave of heat passing through the body causing much discomfort and 'flushing' of the face, neck and chest. One woman succinctly described it as "a feeling like a blow torch being held to my face. Another called them "my own private summers" as she tried to put a positive spin on the experience.

What do they feel like?

You do not have to wonder whether or not you have had a hot flash - when you have one, you'll know what it is! First you might get a feeling that something unusual is happening to your body. That is because your internal temperature is dropping abruptly. In response to this, your skin begins to sweat to give off heat and you will experience a tremendous flash of heat which usually starts at the top of the head and extends throughout the body. You will feel like you are "on fire" and you may have one flash after another.

What are night sweats?

When you have hot flashes at night, they are called "night sweats". They will wake you up abruptly and you may bolt upright in bed, hot and sweaty and, "on fire." Then you may get so chilled that you will feel like you need a down comforter to get warm. In the meantime, your bed clothes and sheets and hair may be soaked with perspiration. Some flashes last 15-30 seconds and others can last about 5 minutes.

What causes hot flashes & night sweats?

As hormone levels drop significantly at menopause our thermostat (the hypothalamus) begins firing repeatedly, trying to tell the pituitary to tell the ovaries to ovulate. The ovaries cannot respond because its supply of eggs is depleted. The inability of the ovaries to respond is due to a final depletion of eggs and their surrounding follicle cells. This over activity of the hypothalamus and pituitary signal begins to affect the vasomotor area of the brain which controls capillary dilation and sweating mechanisms. You now experience a hot flash. They may also be due to low serotonin levels as women age.

WHAT CAN YOU DO?

Use a natural progesterone crème (ProHELP or Menopause Moisture Crème) This is an enormous help.

A study found that 83% of women had a decrease in frequency and/or severity of their hot flashes while using natural progesterone. This was printed in Dr. Christiane Northrup's book The Wisdom of Menopause. Other studies have indicated that progesterone can eliminate up to 75% of all hot flashes in many women.

How to Use?

Menopausal women: ¼ tsp twice daily for 25 days of the month.

Menstruating women: 1/4 tsp. Day 12-26 of menstrual cycle

Women with severe hot flashes have increased their dose as needed and then down-regulated it after they became more comfortable.

If you have access to your crème during a flash, you can rub some crème on every 15 minutes until the flashing subsides. Because the palms of the hands are a good absorption spot, you can rub the crème there; acting like it is a hand crème if you are in a workplace or other venue where you do not wish to advertise the fact that you are having hot flashes. If you are already using a progesterone crème, for extra help I really like a product called Flash Pause. It contains USP micronized progesterone, Vitamin B-12, Black Cohash, Dong Quai, Siberian Ginseng, Acai, and Maca. Maca has been shown to be beneficial for hormonal problems including PMS and hot flashes.

Another Great Supplement

Garden Rhubarb extract has been used in Europe for menopausal complaints since 1993. This phytoestrogenic extract has been shown to offer fast and effective hot flash relief and is perhaps the only natural approach shown to provide consistent and significant symptom reduction comparable to conventional Hormone Therapy. A good one is called Estrovera by Metagenics.

HOW LONG WILL I HAVE HOT FLASHES?

Typically, hot flashes cover about a 2 year span, but for a small percentage of women, they come and go over a 5-10 year period. For other women, they last only about 2 months and some women say they have never had a hot flash. Thinner women seem to have more hot flashes since fat cells convert hormones secreted by the adrenals into estrogen.

Remember: You will get through this! Hot flashes are not life-threatening. No one has ever died from a hot flash, but synthetic hormones have caused deaths by heart attack, stroke, breast cancer and blood clots. HRT works because of the high estrogen levels they produce, but this is what causes the harmful side effects.

See the compilation of tips for other ways to deal with hot flashes and night sweats; these tips come from hormone experts and your fellow "flashers."

Caution: Did you know that many mainstream medical doctors are now prescribing antidepressants to control hot flashes? This can be dangerous in terms of addiction, but in light of the concerns about synthetic hormones, the doctors have turned to alternative drugs. Don't fall for it! These are natural preventions.

NATURAL WAYS TO CONTROL HOT FLASHES

1. Use progesterone crème. Use ¼ teaspoon twice daily. For severe episodes, you may increase your dosage to ½ teaspoon twice daily.

2. When actually having a hot flash, apply 1/8 to 1/4 tsp of crème every 15 minutes for 1 hour during and following the episode. If you use progesterone directly following the first flash, you may prevent a wave of flashing.\

3. Take Vitamin E. Vitamin E has a long history of reported benefit in women experiencing hot flashes. The dose that has the most effect for women is 800 IU per day, tapering to 400 IU when flashes subside. I find that about 60% of women find Vitamin E very helpful. It may take about 2 weeks to notice improvement.

4. Evening Primrose Oil or Borage Oil. Look for an oil that contains Gamma-linolenic Acid from Borage Oil in the amount of 240 mg.

5. Black Cohash: This herb has been heralded as being effective for hot flashes and I personally believe that it works as so many women have used it successfully. Take a break from it about every 6 weeks.

6. Decrease your consumption of caffeine, spicy foods, hot drinks, alcohol, sugar, and large meals during periods of increased hot flashes. Spicy foods ALWAYS set me off because I love hot foods, I would "grin and bear it".

7. Keep a thermos of ice water on your night stand or in your refrigerator and sip it during hot flashes.

8. Sage Tea: Sage has been found to have anti-hidrotic properties, meaning that it can stop sweating. It has a long history of being used for hot flashes and night sweats and also is found to calm the nerves. Drink several cups daily. Use 1 tablespoon of sage for 1 cup of water. Infuse for 20 minutes.

9. Wear cotton night clothes and use cotton sheets. No BLENDS - Your night sweats will increase.

10. Keep your room temperature at home at 65 degrees, especially at night.

11. Use deep breathing techniques-slow abdominal breathing, 6-8 breaths per minute. Do this when you feel a flash coming on and also 15 minutes twice daily. Hard to do in the middle of a flash, but it works.

12. Do some light exercises, as exercise has been shown to increase the amount of estrogen circulating in the blood. It also raises endorphin levels which drop during a hot flash. As little as 20 minutes 3 times per week can lower the frequency and severity of hot flashes.

13. Ladies have told me that sucking on a piece of hard candy during a hot flash can either make it less intense or head it off entirely. Worth a try!

14. Pycnogenol (French pine bark extract) has been helpful for some women. It can be found online or in health-food stores. Use 50mg in morning & 50mg at night.

15. The more vegetables you eat the less hot flashes you will have.

Do you have a tip that has helped you? We want to know. We gals need to stick together!

Blessings,

Barbara

Be Alive With These Top 5

Barbara Hoffman, N.D. — Tue, 14 Feb 2012 12:00:00 PST

Supplements for Energy, Sleep, Memory, Stress, Mood & Fatigue

Over the past many years, I have attended hundreds of hours of seminars given by experts from all over the United States and the world.

In my quest to bring you "Better Health Naturally", I have asked these doctors and experts to reveal their top picks for anti-aging supplements.

IT ALL CAME DOWN TO THESE TOP 5!

Over and over again, these are the picks for regenerating the brain, restoring sleep and energy, helping with weight loss, and balancing hormones.

You can just choose 1 or all and get started on feeling GREAT!

Of Course, as the " Hope for your Hormones Lady" I love Bio-Identical Progesterone Crème for women and men. Our ProHELP Moisture Treatment Crème, Menopause Moisture Crème with Red Clover, and ProMEN can help you become hormonally balanced. They also help lower blood pressure, boost heart, brain and bone health, lower triglycerides, lower cortisol levels, and prevent against stroke, so I like you to start with this first.

Next choose from the Top 5.

ENERGY #1 DHEA

DHEA (Dehydroepiandrosterone) is a
bio-identical hormone made in the human body, secreted by the adrenal gland.
Studies show DHEA levels peak at the age of 20 for both men and women and decline steadily after age 40. The symptoms of low DHEA include changes of memory and attention, depression, lack of energy, loss of libido, irritability, anxiety, panic attacks, osteoporosis, and increased appetite.

Declining DHEA levels have also been associated with arthritis, memory loss, and heart disease. See, hormones are vitally important. They are the messengers of the body and DHEA is an important messenger. DHEA has become the #1 supplement recommended by Age-Management
Doctors worldwide.

Clinical Studies Have Been Done That Show DHEA:

Reduces abdominal fat-has become a potent weapon in the "Battle of the Bulge"
Boosts / supports hormone balance
Can help regulate the thyroid
Increases muscle mass & strength
Improves mood in both sexes
Increases libido
Increases testosterone levels in women
Enhances the body's thermogenic process (transforms food into energy & prevents fat from accumulating)
Relieves fatigue & improves stamina
Lowers blood cholesterol
Promotes ability to cope with stress
Can increase bone density to prevent or reduce osteoporosis

A typical testimonial follows:

"After 3 days of using DHEA I felt as though my body had been jump started. I had a positive energy shift and I no longer needed an afternoon nap."~ D.H., California

This can be you!

SLEEP #2 Melatonin

This is another vital hormone. It is called "The Sleep Hormone".

If you cannot sleep, you are not deficient in Ambien, Lunesta or other sleeping pills, but Melatonin. It is a hormone that helps reset your circadian rhythm back to normal.

It takes a little while to work if your circadian rhythm has been disrupted, but don't give up. Proper sleep affects everything in your body, including your WEIGHT!

Melatonin:

Helps you fall asleep more quickly
Enhances overall sleep quality
Can reduce daytime fatigue
Can improve morning alertness
Can lengthen total sleep duration
Good sleep helps other hormones stay in balance & can positively affect weight loss efforts

"I did not sleep through the night for 2 years. After 3 weeks of using Melatonin I slept all night long every night" ~ D.M.

1 - 3 mg per night is a good dose

MEMORY / STRESS #3 Phosphatidylserine (PS)

Help! Where is my purse or wallet? What was his name again? Did I turn the coffee pot off? For trouble with your memory, focus, or recalling information. PS is the best product for optimal brain function and can even reverse brain aging. PS is a natural phospholipid, essential for maintaining neuronal membrane fluidity (cell to cell communication).

Improves memory loss due to aging
Can repair brain aging
Helps the brain to retrieve information
Improves focus and mental clarity
Helps balance high or low cortisol levels-great for those who are stressed

Can help prevent dementia & possibly Alzheimer's disease

In only 2 weeks users report improved: ability to focus, mental clarity, and memory.

After just 2 weeks of taking 100 mg of PS daily, I actually remembered the color of my dress on the first day of kindergarten. Wow!

MOOD /ENERGY /JOY #4 L-Tyrosine

L-Tyrosine is an amino acid that helps the brain produce adequate amounts
of the neurotransmitter L-dopamine. If dopamine levels are low, feelings
of sadness, anxiety, irritability and frustration can occur. Also, you can
find yourself losing energy and gaining weight.

Helps the brain to produce L-Dopa, Dopamine,
Norepinephrine & Epinephrine
Suppresses appetite & aids in weight loss
Increases energy
Can help improve a low sex drive
Assists a lackluster thyroid to function better
Elevates mood and increases feelings of joy
Promotes energy and self-confidence

A good dose is 500 mg once or twice a day.

FATIGUE
#5 Super Adrenal Stress Formula

(This is a name brand)

Are you suffering from low adrenal function: Low energy, inability to handle stress,
feeling run down, hair loss, reliance on caffeine, facial hair, low sex drive, etc.? This is the product for you! It is formulated by Dr. James Wilson, America's leading expert in Adrenal Fatigue. I recently spoke with Dr. Wilson and he told me that all peri-menopausal & menopausal women should be on this for 3 - 6 months.

Provides fast therapeutic response in 1-2 weeks
Provides steady energizing effect & nurtures those poor, tired adrenals
Contains essential nutrients that help increase
adrenal hormone production: Vitamin A, C, E, B1, B2, B3, B4, B5, B6, Biotin, Folic Acid, Magnesium, Manganese, Zinc, Chromium, Copper, Selenium, Bioflavinoids, L-5 Hydroxytryptophan, Choline, Kelp, Potassium.
Dr. Wilson says 3 months of this product is enough to jump start tired adrenal glands
Dr. Wilson recommends this for all peri-menopausal & menopausal women

"I created Super Adrenal Stress Formula to provide an optimal combination of the specific nutrients essential for: 1) supporting adrenal function during times of stress and 2) promoting normal adrenal hormone production. It works to provide optimal support for those experiencing stress or adrenal fatigue. The results have been fantastic!" ~ Dr. James L. Wilson

I have my office staff taking it to nourish and support their adrenal glands. They are the work horses of your body.

There you have it! These are the recommendations for leading doctors and researchers I have known. I take all of them daily, but you could start with just one.

Let me know how you do!

Blessings,

Barbara

What God's Pharmacy Offers Us / The Need For Supplements / Part 2

Barbara Hoffman, N.D. — Tue, 18 Oct 2011 12:00:00 PST

"Along the bank of the river, on this side and that, will grow all kinds of trees used for food, their leaves will not wither, and their fruit will not fail. They will bear fruit every month because their water flows from the sanctuary. Their fruit will be for food and their leaves for medicine." Ezekial 47:12

Here are the new categories!

Just choose 1 supplement (or maybe 2) that sound good to you. Allow about 2 weeks and see how you feel.

The materials and recommendations contained in this blog are for general health information only. I have not intended my recommendations to be a substitute for professional medical advice, diagnosis or treatment. If you have specific medical questions I encourage you to ask your own health care provider.

MOOD/DEPRESSION

1) DHEA - (The hormone of youth) A wonderful hormone for elevating mood & energy. For Women: 10-20 mg. daily, For Men: 25-50 mg. daily.

2) Folic acid, B6 or B12 - (Rodex Forte is a great product) - B12 helps decrease with irritability anxiety, and depression (B12 shots are fabulous if you can get them)

3) 5-HTP - studies have shown that 5-HTP can raise serotonin levels, which helps elevate mood, helps depression and aids in sleep. 1-2 capsules (50 mg) late afternoon or evening.

4) SAM-e - works within hours! However, it is on the expensive side. I started using this product about 2 years ago and I'm never without it. Helps elevate mood (good for PMS). Raises serotonin levels for brighter days. Studies for depression have found that SAMe is more effective for relieving depression than many common anti-depressant medications. SAMe is widely used in Europe and has an impressive safety record. Scientists believe virtually any one with depression should use SAMe. 1-2 tablets (200 mg) per day on an empty stomach.

5) Melatonin - Good sleep every night is the key to good mood. Getting into REM every night will help with less depression and better mood during the day. Plus, will help relieve anxiety. I use melatonin and get 7-8 hours of sleep every night; I hit the ground running in the morning! (See my blog on insomnia for more information).

6) Natural progesterone crème.

7) St. Johns Wort - 26 studies done on St. John's Wort found that it is more effective than anti-depressants. However, you have to be cautious, using too much can over-tax the liver. 2 months on, then 2 months off is best.

8) Super EPA Fish Oil - Any one with even a small sign of depression should start on fish oil. This will really change your mood. Find one that contains both DHA and EPA. 1 softgel 2-3 times daily with meals.

9) L-Tyrosine - Increases feelings of joy and well-being by naturally raising dopamine levels. 1 capsule (500 mg) 2-3 times daily.

10) Rhodiola - A powerful adaptogenic herb that enhances energy. Stimulates norepinephrine, dopamine, and serotonin to help reduce depression. 1 capsule (500 mg) per day with a meal.

11) Pregnenelone - The "grandmother" of all the steroid hormones. Elevates mood, increases feeling well being, and combats depression. Most women notice feel benefits anywhere from 1 day - 2 weeks. Women: 10-25 mg Men: 25-50 mg.

REMEMBER YOU DONT NEED ALL THESE SUPPLEMENTS

If you feel like you are depressed YOU ARE NOT ALONE.

You have a support system. We love to help.

BONE HEALTH / OSTEOPOROSIS

1) Natural progesterone crème - Bone builds, then over time breaks down. Natural progesterone helps build new bone, which is the strongest form of bone.

2) Calcium - It is a myth that calcium is the only thing we need to keep our bones strong. We actually need minerals & trace minerals: Vitamin K, Vitamin D, Stronium, Copper, Manganese, and Boron. Try to find a product with all these minerals in one product. When it comes to calcium you don't actually need 1500 mg. Recent studies have demonstrated that too much calcium will calcify arteries, acting like plaque. Try to get more from foods like leafy greens. Vitamin K will keep calcium out of arteries.

3) Vitamin D - Helps regulate your body's calcium absorption. Vitamin D is the primary vitamin for bone health! 2000-4000 IU per day.

4) DHEA - Can really help build bone and increase bone density to prevent or reduce osteoporosis. For Women: 10 - 20 mg daily, For Men: 25-50 mg daily.

ARTHRITIS/ACHES & PAINS/FIBROMYALGIA

1) Pregnenelone - Contains anti-arthritis properties. Women: 10-25 mg Men: 25-50 mg.

2) Natural Progesterone Crème - Many women have reported quick relief of aches & pains by rubbing natural progesterone right on achy joints. There are progesterone receptor sites in your joints.

3) SAMe - Very good for arthritis! Double-blind studies confirmed that it reduced stiffness, pain, and swelling in arthritic joints. Can really improve joint health. Scientists have found it works just as effectively as Ibprufen and Naproxen. 1-2(200 mg) tablets per day on an empty stomach.

4) Fibronol - (Allergy Research) My new favorite! Especially for fibromyalgia. Contains marine based algae. This patented substance is wonderful for reducing discomfort. Contains Malic Acid & Vitamin B1, which have anti-inflammatory properties. 1-2 capsules 3 times daily. If you are looking for something that compares, look for a product with Vitamin B1 and at least 80 mg of Malic Acid, 2 - 3 times per day.

NOTE: Hormone balance keeps everything else healthy! Get a good hormone crème. Whichever crème it is, give the hormone crème 3 months, you will see improvement. If you have tried it and still have aches pain, then pick one of these supplements.

Dried fruit study!

Dried plums, also known as prunes (3-6) per day. A study group showed positive bone growth from eating dried plums. I eat mine as an after dinner snack.

BREAST HEALTH

1) Natural Progesterone Crème - This is a breast-protective hormone.

2) Vitamin D - has been shown to improve & increase survival rates on all women who have breast cancer. 2000-4000 IU per day.

BREAST TENDERNESS

If you think you have too much estrogen in your system, or you have a history of breast cancer, consider these products.

1) DIM - Detoxes estrogens and promotes healthy estrogen metabolism. DIM will stop the GOOD estrogen from turning into BAD estrogen.

2) Indolegard - (Allergy Research) Reduces production of proteins that are needed for breast cancer & ovarian cancer to spread. Also, has an anti-proliferative effect on prostate cancer & breast cancer. It also helps with weight gain associated with estrogen dominance. Take 2 capsules daily.

HEART HEALTH/STROKE PREVENTION

1) Super EPA Fish Oil - Helps raise levels of good cholesterol, has anti-inflammatory effects, lowers triglycerides, and keeps blood pressure under control which is good to prevent stroke. When looking for a fish oil make sure it contains DHA & EPA. 1 softgel 2-3 times daily.

2) Natural Progesterone Crème - Keeps vessels elastic & healthy.

3) Magnesium - Especially helpful for people with any arrhythmia. 800 mg per day

4) CoQ10 - Recommended for any one with heart problems. In one study, 72% of individuals with heart troubles were low in CoQ10. Another study showed 34% of people with congestive heart failure improved cardiac function by taking CoQ10 in just 6 weeks. Plus, CoQ10 has great ability to strengthen heart muscle. 30 - 200 mg daily.

TIPS:

� Eating an avocado a week lowers risk of stroke.

� 1 teaspoon a day of Olive Oil can lower risk of stroke by 43%

ITCHY SKIN

1) Fish Oil - Fish Oil is a great way to keep the body lubricated and oiled, preventing dry, itching skin or dry hair. When looking for fish oil, make sure it contains EPA & DHA. If it is not affordable for you, try Vitamin E. 1 softgel 2-3 times daily for fish oil. 800 IU for Vitamin E

2) Natural Progesterone Crème - Some people have reported quick relief of dry, itchy patches of skin by rubbing some progesterone crème directly on the dry patches.

3) Tea Tree Oil - Can really help moisturize & hydrate skin. However, be careful not to get oil on clothes or sheets because it can stain.

4) Milk Thistle - Can be very helpful for people with Psoriasis. Psoriasis is exacerbated by decrease in liver function, so keeping your liver in optimal health is important. Also, great for improving energy. 1 daily.

LIVER CARE

1) Milk Thistle - TLC for your liver! Cleanses and stimulates production of new liver cells to replace old liver cell. This herb helps refurbish & rejuvenate liver, and protects it from toxic chemicals & pollutants. You need a milk thistle supplement that contains 30:1 concentrate to contain 80% total Milk Thistle. 1 (150 mg.) capsule daily.

2) SAMe - Studies have shown that SAMe is helpful in preventing cirrhosis of the liver. Scientisits also believe it can prevent against the onset and progression of liver disease. 1-2 (200 mg) tablets per day on an empty stomach.

PROSTATE

If you are interested in finding more information on prostate health, see my August 1, 2011 Blog, "Help! My Prostate is Enlarging, My Hair is Thining"

1)     Saw Palmetto - Has been found to be just as effective for prostate health as the synthetic drug Proscar in blocking DHT which causes prostate enlargement. Saw Palmetto can improve urinary symptoms and help with prostate enlargement. Take 2 softgels (160 mg) in the evening.

2)     Zinc - Zinc deficiency has been shown to cause enlargement of the prostate gland, making it vulnerable to cancer. Zinc is also helpful for raising libido! 15-45 mg. per day.

3)     DIM - Helps detox estrogens in the body. Has an anti-proliferative effect in prostate cancer cells, meaning it stops the cells from multiplying. Take 2 capsules daily.

4)     Natural Progesterone Crème - Improves prostate health by preventing testosterone from converting to DHT.

5)     Flax Seed Oil - The EFAs in flaxseed oil can help prevent swelling and inflammation of the prostate. You can also find flax seed oil in a pill form.

6)     Lycopene - (Found in tomatoes) the tomatoes must be cooked. One tablespoon of tomato paste contains enough lycopene for your daily dose.

HAIR LOSS (MEN & WOMEN)

When using hair products or supplements, allow at least 3 weeks to 4 months for optimal results. Be patient!

TIP: Massaging your scalp daily can help stimulate and open the follicles!

1)     Natural Progesterone Crème - When progesterone and estrogen levels fall, the body responds by increasing production of androgens, causing DHT. DHT appears to make the follicles go into their "resting" phase faster. Eventually follicles become smaller and can close up entirely. The use of progesterone can help stop hair loss and help women regain the hair they lost.

2)     Super EPA Fish Oil - Start using fish oil at the first sign of hair loss.          1 softgel 2-3 times daily.

3)     L-Tyrosine - Helps strengthen hair and can also help regain its natural color. L-Tyrosine can be very effective when hair loss is due to hypo-thyroid. 1(500 mg) capsule 2-3 times daily.

4)     Folic Acid/B12/B6 - Very helpful in making hair grow faster and protects hair pigmentation from turning grey. (Rodex Forte is a great product).

5)     Stimulating shampoo & conditioner - Most contain peppermint or Chinese herbs which can help stimulate and open follicles. If you have an oily scalp with thinning hair, these shampoos can be very helpful, also shampooing frequently and massaging scalp can help.

6)     Chinese Herb Stimulating Scalp Serum (Peter Lamas) - A leave-in growth treatment which contains apple procyanidin to reverse hair loss, combats DHT build-up, and stimulates hair follicles to open them and reverse hair loss!

7)     Vitamin E - Vitamin E has shown effectiveness in suppressing DHT levels in the scalp. 800 IU per day.

IMMUNE SYSTEM

We're starting flu season! Here are some recommended supplements to keep your body at its best and stay healthy this season!

�         Vitamin D is the best antioxidant for the body. I LOVE it!

�         Vitamin C - 1000 mg 1-3 times daily, especially if you feel a cold coming on. Start at the first sniffle.

�         Glutathione detoxes the body, taking out the toxins from the environment!

�         Milk Thistle is a powerful antioxidant that can detox and protect the liver from toxic chemicals and pollutants. Also, improves Glutathione levels which is the body's major antioxidant.

PLEASE! I do not want to find you in a nursing home later in your life. By taking care of your body, there is no reason why you would have to be there!
TAKE YOUR PREVENTATIVE STEPS NOW! I want you to be vital & HEALTHY for all of your days.

Call us if you need more help!
Blessings,

Barbara

"Now he who plants and he who waters are one, and each one will receive his own reward according to his own labor. For we are God's fellow workers, you are God's field, you are God's building." Corinthians 3:8-9

Maintain the upkeep on your building!

Do I Really Need Supplements? That's A Great Question

Barbara Hoffman, N.D. — Tue, 27 Sep 2011 12:00:00 PST

Yes, I believe they are most valuable for your health, but you DO NOT need to spend a lot of money!

Way too many of you have spent a lot of money on supplements, pills, powders or expensive food that you either did not need or did not use.

Too many stores and vendors are offering very expensive regimens that may work, but are not affordable for you to sustain using them, so eventually you have to give them up.

I do not think you need to spend a fortune to be healthy. In fact, I would rather see you save your money, give it to the Church, or, for you women buy some jewelry! I do not know what the men's equivalent to buying jewelry is....someone could write and tell me!

Here is what we will accomplish with you:

You will choose your desired result or results and we will focus on those supplements that can help you get there. It will be AFFORDABLE for you. I am not here to sell you ANYTHING. I want this to be educational for you; you can take the information and use it as you wish.

BY THE WAY, DO WE REALLY NEED SUPPLEMENTS?
My best advice is YES!

According to a survey of 1,200 doctors, 79% of physicians recommended natural supplements, 72% of those physicians were taking natural supplements for their own health.

ARE THEY SAFE?

The U.S. National Poison Data Systems 2009 Annual Report announced that there were ZERO deaths from vitamin supplements, herbal products, homeopathic supplements and over the counter hormone products!

Over 100,000 patients (in hospitals) died from drugs that they took "appropriately".

This is the difference between God's Pharmacy and Man's Pharmacy!

My experience

I started using supplements when I was 34 years old. I was seeing people that seemed to have UNLIMITED energy and vitality. I saw people in their 70's and even 80's who had awesome intellectual focus and memory and youthful vigor. They were impressive in their robust health.

Well, I said, I want to be like them! So I began a supplement regimen.

I take specific supplements for specific needs and I usually take a break on Sunday about twice a month.

Recently, I decided to experiment and took 4 days off from ANY supplements including hormones.

By the 5th day, which was a Sunday, I was DRAGGING! I mean it....my husband wanted to go to a movie and I was so blah I didn't even want to get in the car. This month a Time Magazine writer wrote about his experience and he said the same thing. After he quit, he said "I don't wake up now with that feeling of the lion who will eat the world". Now I have to tell you, I am almost a senior citizen so without my supplements, I think I am falling into the category of an "old person". Old persons EXPECT to feel less energetic, sleep less, lose hair, etc. So they often do not question it. I am encouraging you....you DO NOT need to feel old. I have more energy now and feel better than I did back at 34 years of age.

OKAY....Let's talk about you!

I am going to take specific categories and tell you what supplements work the best for that need. The suggested doses are in bold type. I will indicate if a certain supplement is a brand name. That may be my favorite product, but I tried to list the ingredients so you could look for a similar product in a health food store.

Just call me if you need more help!

The materials and recommendations contained in this blog are for general health information only. I have not intended my recommendations to be a substitute for professional medical advice, diagnosis or treatment. If you have specific medical questions, I encourage you to ask your own health care provider.

FATIGUE / ENERGY

1) Natural Hormone Crème

2) DHEA - (The hormone of YOUTH!) DHEA is thermogenic, supports thyroid,    increases testosterone levels and helps balance cortisol, which in turn increases stamina and raises energy. If you are over 40, you are low in DHEA. For Women: ½ to 1 tablet daily, For Men: 1-2 tablets daily.

3) L-Tyrosine - Found in protein. Raises L-Dopamine can which relieve that "blah" feeling. Helps improve mood, focus, feelings of joy, and helps with libido, too. 1 capsule (500 mg) 2-3 times daily.

4) Rhodiola - A powerful adaptogenic herb with energy producing benefits. Reduces fatigue and can increase work capacity! Feeling draggy? This is for you! Rhodiola was given to physicians on night duty. ALL 56 felt better. Great for students also. 1 capsule (500 mg) per day with a meal.

5) B-12/ or Vitamin B6 + Folic Acid - Known to raise energy levels. Nature's "feel-good vitamins"

ANXIETY

1) Natural Hormone Crème

2) Zen Mind (Nutricology) - Contains GABA & L-Theanine. Without GABA, the brain's gas pedal gets stuck in high gear. Zen Mind reduces anxiety and calms the brain without the drowsy, tired feeling. Gives the body a sense of "alert relaxation". Also, lowers blood pressure and promotes sleep & relaxation. 1 to 2 capsules daily. Or just get some GABA

3) Nusera (Metagenics) - Promotes calmness & relaxation during any anxious episode. This chocolate chewable tablet influences the metabolism of cortisol, the stress hormone and positively influences the activity of GABA - a calming neurotransmitter. Use during any anxious episode.

LIBIDO / SEXUAL FITNESS

1)     Avena Sativa - "WILD OATS". Over 85% of users report an increased libido. Boosts energy levels & feelings of well-being. A graduate school in San Francisco, California has been studying the effects of Avena Sativa on sex drive for over 15 years. They reported that Avena Sativa works by freeing up testosterone that gets bound to various compounds in the body in both males & females. There are no indications of side effects. 1 tablet up to 3 times daily.

2)     L-Arginine - MEN LOVE THIS PRODUCT! A vasodilator which helps increase blood flow. L-Arginine is recommended by many physicians for use for E.D. Stimulates production of human growth hormone and can help increase sperm count. Also, helps the body shed fat, builds & tones muscles, guards against heart disease by preventing formulation of plaque and may help lower blood pressure. YAY! 1 Capsule (500 mg) 1-3 times daily between meals.

3)     Testralin - (Metagenics) A bit more expensive. Keeps testosterone in balance and may raise testosterone levels. Inhibits aromatase - an enzyme that converts androgen to estrogen. Supports elimination of excess estrogens and provides phyto-nutrients known to inhibit the conversion of testosterone to DHT (dihydrotestosterone). 2 tablets daily with a meal.

4)     DHEA - raises libido in both sexes and naturally raises testosterone levels. For Women: ½ to 1 tablet daily, For Men: 1-2 tablets daily.

5)     Testron SX - (Nutraceutics) The main ingredient is Tribulus Terrestris. Also known as the puncture vine plant, may help the body increase its own ability to produce testosterone naturally. Users report increased libido, lean muscle mass and energy. 1 caplet twice daily. An additional caplet may be taken 1 hour before sexual activity or exercise.

INSOMNIA

You need to sleep! Re-setting your hormones is a weight loss tool!

1)     Natural Hormone Crème - At night, apply on side of face & neck.

2)     Melatonin - Resets circadian rhythm. See my previous blog on insomnia. I believe it CURES insomnia! Dissolve 1-3 tablets under the tongue once daily, at bedtime.

3)     Restful Night - (Better Health Naturally) A crème form of melatonin Apply to face or neck 45 minutes - 1 hour prior to bedtime.

4)     Somno-Pro (Bioclinic Naturals) Have you tired melatonin but feel like you need something more? This is for severe insomnia! Contains melatonin, 5-HTP, and L-Theanine. 1-2 tablets, 1 hour before bedtime.

MEMORY

1)     Pregnenelone - This is the superior product for memory! Enhances memory, mental alertness and improves visual acuity. Enhances neuronal connections & central nervous system integrity. Also, lowers fatigue and improves mood. Benefits are generally noticed within 1 day - 2 weeks. It is a hormone, however. Suggested dose for Women: 10-25 mg Men: 25-50 mg.

2)     Phosphatidylserine - This product is really great for all ages! Increases neuronal membrane fluidity (cell-to-cell communication). Helps lower cortisol, especially nighttime cortisol. Can prevent dementia & possibly Alzheimer's disease, improves memory loss due to aging and improves cognition, helps the brain retrieve information and helps with low energy in the morning. After only 2 weeks of use, users report an improved ability to remember, focus, speak with clarity and feel intelligence return & even expand as cognition improves. I love it! 1 daily.

3)     Rhodiola - Great at improving stress-related memory loss!   (See also, ENERGY) 1 capsule per day with a meal.

WEIGHT CONTROL

1)     DHEA - Help target and decrease belly fat! Reports show that women had 10.2% less visceral fat (belly fat) after a few months, men reported 7.4% decrease in visceral fat. For Women: ½ to 1 tablet daily, For Men: 1-2 tablets daily.

2)     PGX Daily Granules (Bioclinic Naturals) - Unflavored crystals which you mix with moist food. Reduces appetite and food intake. Controls insulin spike for less fat storage, lowers glycemic index of your meals by up to 50%. "WOW! I ate my PGX in yogurt. I was wearing a wide elastic belt and between the belt and the PGX I felt as though I had eaten an entire turkey dinner! I only had a small plate of veggies for dinner." - Barbara Hoffman. Sprinkle onto any moist food, yogurt, fruit salad, oatmeal, soup, low-calorie beverage or meal replacement.

CRAVINGS

1)     5-HTP - Crave chocolate or carbs at night? That is because your body is asking you to raise your serotonin levels. 5-HTP raises serotonin levels, enhances mood and promotes sleep & relaxation. 1(50 mg) - 2 capsules late afternoon or evening.

2)     Zen Mind (Nutracology) - For those of you who are binge eaters, your brain is not telling you to slow down. Zen Mind contains GABA and can help eliminate cravings & help with food addictions. (See also ANXIETY) 1 to 2 capsules daily.

3)     L-Tyrosine - Need coffee or sugar to keep your body going throughout the day? L-Tyrosine is an amino acid that helps suppress appetite and raise dopamine levels for better mood and more energy. 1 capsule 2-3 times daily.

4)     Chromemate (Legere) Stops sugar cravings in their tracks! Chromemate reduces hunger cravings and especially sugar cravings. Helps prevent fat rebound and is great for adolescent weight loss. 1-3 capsules daily.

PMS

1)     Borage GLA - Stronger than Evening Primrose! Borage helps the body produce Proglastin - E which helps balance hormone levels and ease hormonal imbalance symptoms. 1-2 softgels daily.

2)     Rodex Forte (Legere) or Methyl B-12 - Both are Natural diuretics, stress & mood stabilizers. These B vitamins are essential in maintaining hormone balance. B6 aids conversion of tryptophan to serotonin to fight depression and B-12 helps increase energy and fights stress.

3)     Magnesium Citrate - helps relieve symptoms during menstrual cycle such as migraines, bloating, mood swings, breast tenderness, muscle spasm and muscle cramps. 1 (400 mg) -2 daily, at night

4)     5-HTP - can help relieve depression related to PMS. 1-2 capsules late afternoon or evening.

STRESS

1)     Rodex Forte (Legere) - B6 & B-12 have been shown to be very effective for stress. (See also PMS) 1-2 capsules daily.

2)     DHEA - Great for stress because it counter-balances cortisol. During times of stress, cortisol rises. DHEA help lower and balance cortisol levels. For Women: ½ to 1 tablet daily, For Men: 1-2 tablets daily.

3)     Zen Mind (Nutracology) - Contains GABA 550 mg which keeps the mind calm during times of high stress. Gives the body a calm, focused & alert feeling. 1 to 2 capsules daily.

4)     Nusera (Metagenics) - God's Valium! Just chew one at times of severe stress or anxiety attack. Use during any anxious episode.

5)     Rhodiola - Stress adaptogen & improves ability to handle stress. Improves stamina and mood. 1 capsule per day with a meal.

6)    Phosphatidylserine - During times of stress, PS 100 lowers cortisol levels during the night! 1 daily.

ADRENAL SUPPORT

1)     Isocort (Bezwecken) Can really help in severe cases! Isocort is a freeze-dried form of cortisol. 2 pellets 3 times daily.

2)     Adrenal C Formula (Dr James Wilson) - Loaded with Vitamin C! Best "C" on the market: 2:1 ratio of bioflavonoids: ascorbate. For people who are recovering from adrenal fatigue. 1-3 caplets per day.

3)     Adrenal Rebuilder (Dr James Wilson) - Designed to support and help rebuild adrenal glands. Multi-glandular. 1-2 caplets with each meal and one at bedtime.

4)     Super Adrenal Stress Formula (Dr James Wilson) - Contains 5-HTP! Replenishes adrenals quickly. Keeps the body calm, steady and energized. Also great for low thyroid. 1-3 caplets per day.

5)     Adrenal PX DHEA (Restorative Formulations) - Everything you need in one product! Contains Pantothenic Acid (B5), Pregnenolone, DHEA, Magnesium and Ashwaganda Root. 1-3 Capsules daily.

6)     Rhodiola - A powerful adaptogen! Rather than over-stimulating the adrenals, like caffeine does, adaptogens actually support proper function and help the adrenals produce cortisol in natural patterns. 1 capsule per day with a meal.

THYROID

Both of these are  Dr. James Wilson formulations:

1)     Thyro-Balance (Dr James Wilson) LOVE IT! Liquid form. If you are taking thyroid medication, but still have signs and symptoms, Thyro-Balance can help you! If you are stressed, lack sleep, use birth control pills or are in peri-menopause or menopause, you need to nourish your thyroid to feel great! You only need 3-4 drops (in water or not acidic juice) a day to feel the benefits!

2)     Thyrocare (Restorative Formulations) Pill form. Can be used with thyroid medications. Great for people with hypothyroid or sluggish thyroid. Can really help improve fatigue. 1 capsule twice daily, with or without food.

VAGINAL DRYNESS / VAGINAL ATROPHY

1)     Ostaderm-V (Bezwecken) 80% Estriol, 20% Estadiol. ½ TSP= 2 mg Estrogen & 65 mg of progesterone. Apply on the vaginal area twice daily.

2)     E3 Vaginal Suppositories - For immediate results! 2 mg Estriol. Women noticed a difference in just 2 days! Estriol can be useful in reducing vaginal dryness and also thickening skin in vaginal area in a matter of a few days or weeks. Insert one suppository nightly for one week. The second week, use every other night. After that use 1-2 a week if needed.

3)     Natural Source Vitamin - Can be very helpful for vaginal dryness. Just pop a softgel with a pin, and insert.

4)     Super EPA Fish Oil - Keeps your body "oiled" systematically. 1 softgel 2-3 times daily with meals.

HOT FLASHES

1)     Estrovera (Metagenics) Does not contain any forms of estrogen. Extract of rhubarb has been shown to reduce the number of daily menopausal hot flashes. Clinically effective dose in just 1 tablet. Many women noticed a significant decrease in the number of hot flashes in just 4 weeks. Take one tablet daily.

2)     Flash Pause Crème (Better Health Naturally) Specifically formulated to help you with those "straggler" hot flashes! Contains progesterone, Vitamin B-12, Black Cohash, Red Clover, Evening Primrose Oil & Dong Quai. Use Crème as needed during periods of flashing or anticipated flashing (1/4 tsp)

3)     Menosense (Natural Factors) Natural menopause formula for hot flashes & night sweats. Contains Don Quai, Chasteberry, Black Cohosh, Gamma Oryzanol, and Hesperidin. These ingredients work together to halt hot flashes, night sweats and mood swings. Helps lowers cholesterol, vaginal dryness and much more! 2 capsules at breakfast.

4)     Pycnogenol - Pine Bark scientifically improves hot flashes! A double-blind, placebo-controlled study reported that women taking Pycnogenol reported significant improvement in hot flashes, depressed mood, memory & concentration, , anxiety, sexual desire and sleep problems. Contains 25 mg of French Maritime pine bark extract. 1-2 capsules daily.

Recognize yourself in any of these categories?

You can pick one or two supplements and get started.

It is NOT expensive to nourish your hormones & your brain.

You and I can be as vital as those 70 year old researchers, scientists and doctors that I met 20 years ago. Let's do it!

Blessings,

Barbara

To be continued . . . Watch for Part 2

Hello Coffee Drinkers / You Are Doing Your Body Good!

Barbara Hoffman, N.D. — Tue, 20 Sep 2011 12:00:00 PST

Are you a lover of that "cup o' joe"? Good for you!

Recent studies show that people who drink three to four cups of java a day are 25% less likely to develop Type 2 diabetes than those who drink fewer than two cups. Men who drink at least six cups a day have a 60% lower risk of developing advanced prostate cancer than those who didn't drink any.

Studies also link coffee consumption with a lower risk of getting colon, mouth, throat, esophageal and endometrial cancers. People who drink coffee are also less likely to have cavities, gallstones, cirrhosis of the liver, Parkinson's disease and Alzheimer's disease, or even to commit suicide. Can you believe it? It's true.

Last year, researchers at Harvard University and the University of Madrid assessed data on more than 100,000 people over 20 years and concluded that the more coffee they drank, the less likely they were to die during that period from any cause at all.

Prostate Cancer

The prostate-cancer study compared the coffee-drinking habits of 50,000 men with their incidence of prostate cancer over 20 years, and also took into account family history of prostate cancer and how frequently they had screenings. The more cups of coffee the men drank, the less likely they were to be in the most lethal group. Men who drink coffee have a 60% reduced risk of developing advanced prostate cancer.

Diabetes

At least 18 studies have found that drinking three or more cups of coffee a day is linked with a lower risk of developing the disease. Coffee contains traces of hundreds of substances, including potassium, magnesium and vitamin E as well as chlorogenic acids, caffeol and diterpenes that have antioxidant properties. These may protect against cell damage and inflammation that can be precursors to cancer, diabetes, neurological disorders and cardiovascular disease.

Parkinson's, Cirrhosis, Dementia, Cancer

Studies have shown that people who drink coffee regularly are 80% less likely to develop Parkinson's disease and liver cirrhosis. Two more studies from 2009 have also suggested that drinking coffee lowers the risk of developing Dementia.

Many studies have also highlighted coffee's key role in reducing risk for multiple types of cancer. People who drink coffee are up to 50% less likely to develop liver cancer. Research has also suggested that they are 25% less likely to develop colon cancer.

Breast Cancer

In the Nurse's Health Study a reduction in breast cancer was noted in post-menopausal coffee drinkers.

Alzheimer's

Researchers believe moderate daily consumption of caffeinated coffee is the best current option for long-term protection against Alzheimer's memory loss. Coffee is inexpensive, readily available, easily gets into the brain, appears to directly attack the disease process and has few side effects for most people.

A new study shows that it may not be just the caffeine, but a combination of caffeine and coffee's compounds that together cause an increase in blood levels of a growth factor called GCSF (granulocyte colony stimulating factor). Patients with Alzheimer's disease have low levels of GCSF.

Cognitive Function

Coffee can help you increase short term recall.

Also, in tests of simple reaction time, choice reaction time, incidental verbal memory, and visuospatial reasoning, participants who regularly drank coffee were found to perform better on all tests, with a positive relationship between test scores and the amount of coffee they drank regularly. Elderly participants were found to have the largest effect associated with regular coffee drinking. Another study found that women over the age of 80 performed significantly better on cognitive tests if they had regularly drunk coffee over their lifetimes. Wow! I want that to be me!

Five Reasons to Not Quit Coffee

1) It protects your heart: Moderate coffee drinkers (1 to 3 cups/day) have lower rates of stroke than non-coffee drinkers, an effect linked to coffee's antioxidants. Coffee has more antioxidants per serving than blueberries, making it the biggest source of antioxidants in American diets. Immediately after drinking it, coffee raises your blood pressure and heart rate, but over the long term, it can actually lower blood pressure as coffee's antioxidants activate nitric oxide, widening blood vessels.

2) It prevents diabetes: Coffee's antioxidants boost your cells' sensitivity to insulin, which helps regulate blood sugar.

3) Your liver loves it: It appears that the more coffee people drink, the lower their incidence of cirrhosis and other liver diseases. One analysis of nine studies found that every 2-cup increase in daily coffee intake reduced liver cancer risk by 43%.

4) It boosts your brain power: Drinking between 1 and 5 cups a day may help reduce risk of dementia and Alzheimer's disease, as well as Parkinson's disease. Those antioxidants may ward off brain cell damage and help the neurotransmitters involved in cognitive function to work better.

5) It helps headaches: Studies show that 200 milligrams of caffeine - about the amount in 16 ounces of brewed coffee - provides relief from headaches, including migraines.

One theory gaining credence is that some of the beneficial components in coffee may counterbalance some of the negative effects of caffeine. For example, while caffeine keeps people awake in part by blocking adenosine, a brain chemical that brings on sleep, the chlorogenic acid keeps adenosine circulating in the brain longer.

So my friends . . .
Recent studies have shown that coffee can be very beneficial to our well-being!

Now, people can sit back with a freshly brewed cup and be comforted by the fact that they are no longer have to feel guilty about it.

YAY! I LOVE coffee!

Blessings,

Barbara

My Favorite Eating Tips for You

Barbara Hoffman, N.D. — Tue, 13 Sep 2011 12:00:00 PST
Eating So You Won't Get Fat or Stay Fat

BREAKFAST

Eat Breakfast EVERY DAY. This gives your body the fuel it needs to start the day. Never Skip It!

Eat protein as your main breakfast food. Every day!

Breakfast On-The-Run: Protein powder - Almond milk - Blueberries

Use Turkey bacon . . . It contains half the fat calories! And no more regular Eggs & Bacon.

Egg whites instead of whole eggs in your scramble or omelet

Almond milk, no soy or whole milk

Dinner left-overs are great, but no rice. A slice of cheese or meat pizza is fine

LUNCH

Say NO to white breads, choose whole grain or sprouted bread

Hold the side of French fries; add a side of veggies to your sandwich

Instead of cheese use avocado

No more mayonnaise . . . get some gourmet mustards . . . I have about 5 open jars of mustard in my kitchen at any one time      and I love to mix them up

Hummus spread or olive spread can be used just like mayo, or even bruschetta topping . . . YUMM!

Always order corn tortillas instead of flour . . . less carbs and calories!

No more Fried Foods . . . get them OUT of your diet.

Accompany your sandwich with a fresh salad, fruit bowl or veggies

In a restaurant, do NOT order fries or chips

Great Snack Tip: Mix beans together and make a bean salad.

If at a Mexican restaurant - eliminate the rice and add extra beans. Then eat to your heart's content!

ALWAYS get dressing on the side OR bring your own.

Stay away from foods that say Low Fat on the label . . . they substitute sugar for the fat!

Eat a plate of veggies EVERY DAY. Revamp your veggies! Steam them one day, sauté them the next! Buy the babies, they are tenderer and take less time to cook.

Indulge in sweeter veggies: yams, squash and peas.

DINNER

Buy a great dressing and thin it out by adding lemon juice or vinaigrette.   Champagne vinaigrette is delicious!

Make veggies your main dish, NOT side dish

Turkey chili! YUM! I have a great recipe. You can write me and I'll send it to you or you can find great recipes online.

Use 90% ground beef - it has the least fat

Sweet potatoes or yams. Baked sweet potatoes fries save about 300 calories from French Fries

Turkey meatballs - my go-to snack!

Grilled Portobello mushrooms

Salad dressing: balsamic vinegar dressing�.save 100 calories

Don't put a lot of toppings on your salad like bacon, dried fruit, cheese

Always sit while eating and stop cleaning your plate. Tip: eating with chopsticks will slow your intake

Spaghetti Squash is a healthy choice and is delicious topped with your favorite red sauce

Avoid breaded chicken or fish. Grill them with a splash of lemon instead.

Bake your veggies�mix them all together, 1 Tbsp olive oil and spices. Yum!

Split an entrée with your mate or friend and save ½ the calories or take ½ home and have it for breakfast

Eat the same thing often . . . cuts down on overeating

ALWAYS skip the bread. If you must give in, choose whole wheat

No croutons - cut carrots or cucumbers are a great substitute and are just as crunchy!

Lay down your fork after every bite . . . my mother's favorite tip!

NEVER eat in your car. If it comes in thru your car window, consider it to be NOT food

SNACKS

Carrots or bell peppers dipped in Hummus, salsa or guacamole.

By the way 1 avocado per week can help you lower your cholesterol by 100 points (People's Pharmacy, LA Times)

Greek yogurt with 1 Tbsp of fruit-only jam (I like to add my PGX crystals to this and it turns thick and keeps you satisfied for hours)

Almond Butter with roasted Flaxseed on Triscuits

Air popped pop corn - sea salt and olive oil popcorn can be addictive!

Dr. Wilson says: CRUNCH!   Chew, chew, chew! Snap peas are great!

Nuts are good! They do contain fat, But not carbs!

Bring your own popcorn to the movies! Can save over 1000 calories, maybe more. If questioned, say you are on a special diet J

STAY AWAY FROM VENDING MACHINES!

Low-carb protein bars. Atkins bars are great and so many flavors to choose from!

Few pieces of dark chocolate can really give ANY craving the cold-shoulder

Frozen grapes are a great snack and taste like candy! But don't eat too many

Flavored Iced tea is so refreshing . . . Raspberry is my favorite.

Never drink your fruit! Eat the fruit, not fruit juice!

No sports drinks or vitamin waters, they contain SO MUCH SUGAR

Drink green tea . . . boosts metabolism and helps with weight loss. 3 cups per day is best.

My Personal Tips!

Remember....When you eat, your brain is looking for nutrients, not calories and it will prod you to it until it (the brain) is satisfied. That's why it is hard to push back from a bowl of ice cream or plate of fries. Your brain is still looking for those nutrients. Give it the nutrients in the first place via healthy foods!

Add PGX Crystals to any moist food. It will keep you full and satisfied longer throughout the day

Have cravings? Add 5-HTP, GABA or L-Tyrosine

KEEP YOUR HORMONES BALANCED!

What is YOUR favorite tip? Let me know and I will post it so YOU can help others.

A prize for the best tip or tips!
Blessings,
Barbara

Why We Get FAT and Stay FAT

Barbara Hoffman, N.D. — Thu, 1 Sep 2011 12:00:00 PST

NEW recent information about weight loss that will change your eating habits forever.

It is literally going to take years for powers-that-be to truly inform the public that the old ideas about dieting and weight control are erroneous. This is because the wheels of change turn slowly. But YOU can change your ways now and stop inevitable weight gain. I want to help you be trim and fit for the rest of your life. A diet high in carbohydrates is making America FAT.

FACTS:

1 in every 3 Americans is considered obese AND 2 in 3 are overweight. Why can't Americans get fit? We are told consistently that we have to not take in more calories than we can burn and that we cannot lose weight if we do not exercise.

The Bad News:

We live in a Toxic Environment for obesity!

Specifically: fast foods, drive thrus, super sizes, junk snack foods that are marketed to us incessantly. The phrase has been coined: Obesigenic environment This is an environment that takes a lean person (you) and turns them into a fat person. People do not get fat because they eat too much, but because they eat the wrong types of food.

Myth

It was ALWAYS thought that it was "Calories in, calories out" that controlled weight gain and weight loss. Now scientific evidence shows this is NOT true. We were also told that low fat, low calorie diets worked. We were told that high protein diets cause high cholesterol and high triglycerides and heart attacks.

TRUTH:

The growth of our fat tissue is controlled by HORMONES, specifically insulin. Yes, just as growth hormone makes children grow, hormones can make us grow FAT. When insulin levels are elevated, fat accumulates in fat tissue. When insulin levels fall, we burn fat from the fat tissue and use it for fuel and lose that spare tire or other undesirable weight.

Simply put: the more carbs we eat, the more insulin we secrete. When insulin levels rise, so does fat storage

Your problem is a HORMONE IMBALANCE, NOT a CALORIE IMBALANCE
Who are the CULPRITS? Refined carbs, starchy vegetables, sugar, high fructose corn syrup.

How does it work? Glucose wants to store as FAT.

Protein/fats want to burn as ENERGY.

Carbs make us fat AND carbs make us hungrier!

You need to STAY AWAY FROM CARB-RICH FOODS AND SWEET FOODS. AVOID LIQUID CARBS like fruit juice, soda

A famous study called the Womens Health Initiative (WHI) followed 50,000 women for 8 years. Guess what? A low fat, low calorie diet did not result in much weight loss.....just about 2 pounds each in 8 YEARS! That is really pathetic for women who were diligently watching what they ate for many years.

THE LESSON:

Under-eating does NOT cure obesity Just about every overweight person has tried it...IT DOES NOT WORK!

EVEN BY EATING JUST 800-1000 calories per day, only 1 in 20 patients lost any significant weight according to a large research study. 800 obese and overweight people were enrolled and were instructed to eat 750 calories less per day. They were also given intense counseling to help them stay on track and also given a lot of help with meal plans that were low in calories. The average participant was 50 pounds over weight. Despite all this diligence and denial, they only lost only 9 pounds in 6 months! AND they gained it back after a year. Undereating is not a cure and overeating is not the cause of all obesity

EXERCISE:

This is not the answer either

People in the US are getting fatter despite the proliferation of health clubs, aerobics, and leisure-activity sports that have exploded in recent years. We have basically seen a "fitness revolution but we are still getting FATTER!

IN FACT, USDA guidelines do not suggest that weight can be lost by exercising. Even faithful runners tend to get fatter as the years go by, even those that run more than 40 miles per week. In truth, we do not burn a lot of calories by doing moderate exercise AND it often encourages us to eat more because we think we DID burn those calories.

Have you heard the phrase "working up an appetite?" That's exactly what exercise can do! After exercise the body wants to compensate for the energy drain. Exercise is good for staying fit, but is not the answer for losing weight. Most people who try to lose weight by exercise are also cutting out unhealthy foods. Did you ever see a regular jogger or aerobics buff eating a donut after they exercise? No, they are more likely to be drinking some cool water or having something half-way healthy at least. That's why these people can stay lean. If they eat the wrong foods, even the distance runner will gain weight.

WHY DO SOME PEOPLE GET FAT AND OTHERS DO NOT? WHY DOESN'T DIETING WORK TO KEEP POUNDS OFF?

It comes down to INSULIN!

Excess insulin works to promote the flow of fat into the fat cells and will cause you to get fatter Protein helps break down fat so it can escape from the fat cells and will make you thinner.

What is Insulin?

Insulin is the hormone that is the main regulator of fat metabolism

All carbohydrate breaks down into sugar in our bodies. Your pancreas then secretes insulin to digest the carbs. Blood sugar (glucose) rises. More insulin is secreted to lower the blood sugar. Insulin causes carbs to convert into fat and be stored in the fat cells. The fat will stay in the fat cells until insulin levels drop, but we eat too many carbs and insulin levels remain high. The pancreas is over-active in order to secrete enough insulin to cope with your blood sugar levels. It is like being on a merry-go-round with no getting off!

Insulin also works to create new fat cells. It works to increase the fat we store and decrease the fat we burn. Yes! Fat cells can multiply.

We need to lower our insulin levels and secrete less insulin in the first place!
It is the proverbial Vicious cycle:

When we get fatter, we need more energy and our appetite will increase. We will crave carbs because that is what insulin wants to burn for fuel. The insulin is now in control!

INSULIN RESISTANCE & Midsection Fat:

The more insulin you secrete, the likelier it is that your cells will become resistant to it....the cells will not open the door when insulin comes knocking. So, it stays in the blood stream. The body senses that there is still insulin in the blood stream and the pancreas releases MORE insulin. More insulin release promotes a greater degree of insulin resistance. The increase in insulin causes the fat cells to store more calories as fat. We are more likely to become insulin resistant as we age and we store more and more calories as fat Often, as insulin levels go up, blood pressure and cholesterol and triglycerides go up. Metabolism is also slowing down. So....even a lean person will get fatter without increasing calorie intake! The fat accumulates around the waist (where fat cells are most sensitive to insulin)

Get the picture? This is as simple as I can put it. Carbs and sweets have to be avoided!

With sugar, there are studies that show can be as addictive as cocaine and nicotine even animals can be made to eat foods they do not like if we "sugar coat" them!

THE FOODS THAT MAKE US FAT MAKE US CRAVE FOODS THAT MAKE US FAT!

Will that help you give them up? It's the only way to stay lean.

METABOLIC SYNDROME:



This occurs when we get fatter, lose control of our blood sugar, develop insulin resistance, develop high blood pressure, HDL cholesterol goes down, and LDL goes up. Metabolic Syndrome has been associated with Alzheimer's disease and cancer because insulin and high blood sugar can cause brain deterioration. I was at a conference recently where the researchers called Alzheimer's "Diabetes of the Brain" The brain needs fat (cholesterol) for its building blocks....NOT SUGAR. Also, regarding cancer, excess insulin can cause tumors to both grow and to metastasize

WHAT DO I EAT?

Not all carbs are bad! Vegetables and leafy greens are also carbs. Low glycemic index foods are good for us. The higher the glycemic index, the more insulin will be secreted in response to it. Do yourself a BIG favor: Download a copy of a glycemic index chart for foods. Eat foods with a GI of 70 or under. You will be eating GREAT foods and will LOSE weight!

EAT A PROTEIN RICH DIET:

The more carbs you eat, the more you will store fat.

Protein is key! You want your body to burn fat for energy. Protein promotes this because it does not raise insulin levels

A WORD ABOUT FRUIT:

Fruit contains fructose which can be fattening to anyone who is predisposed to put on weight. I know many menopausal women in particular who will gain weight the day after they ate too much fruit. I tested it on myself and a day after I ate nectarines and melon and a pear (all good, right?) I gained 1.5 pounds. WOW! Who knew? So be careful with fruit. Think about it�.fruit used to be seasonal and our ancestors just ate what was in season. Now we have so much available that we eat all fruits all the time. For myself, upon experimenting, I have found I am okay with blueberries and cherries and apples YAY! Do your own experiment to find your good fruits that will not store as fat.

WORST FOODS:

Refined sugar

High Fructose Corn Syrup - this contains fructose, the same fructose that is in fruit. It is about 1/2 fructose and 1/2 glucose and our bodies will process it into fat. As a matter of fact, fructose is the carb that we convert to fat most easily.

SUGAR HAS TO GO! It is NOT your friend!

No fruit juices. Never drink your fruit!

KEY: If you cut out the foods that make you fat, you will NOT be fat! If you lose weight and add those foods back in, you WILL get fat

RESTRICT CARBS, Keep Blood Sugar Levels LOW Carbs give quick energy so we crave them, but they make us crave more carbs if we eat too many.

A SECRET:

do not let yourself get too hungry. Just by thinking about eating, insulin will rise. Yes! The body begins to secrete insulin as soon as we think about eating in order to prepare the body for the upcoming glucose onslaught.

Then, the higher the insulin reaction we have, the more we will think the food tastes better. It's not fair, right? But that's how the body works to start controlling us and make us crave certain foods. Remember, your brain is in control NOT your body! Do not let your body bully you into overeating or eating the wrong foods!

WHAT ABOUT LOW FAT DIETS

This is not a wise choice at all because when manufacturers cut out fat they will replace it with sugar to restore some of the taste.

Protein and fat do NOT cause weight to balloon. The WHI study showed no significant reduction in heart disease, stroke, breast cancer, colon cancer or weight gain when 20,000 women cut their total fat consumption by 25% as compared to the other 29,000 who could eat as much fat as they wanted.

Olive oil is excellent. In fact, consuming olive oil daily has been shown to decrease risk of stroke by about 43%.

IMPORTANT NOTE: If you replace saturated fat in your diet with carbohydrates.....in other words instead of eggs for breakfast, you have oatmeal and fruit, your LDL cholesterol may go down, but your triglycerides may go up. Carbohydrate rich diets lower HDL. Low HDL is an excellent predictor for heart attack in women. You do NOT want a low HDL.

WHAT ABOUT LOW CALORIE DIETS?

These starve the body of protein that is required for energy. Fatty tissue is not targeted in a low calorie diet. In fact, your fat cells will work overtime to hang on to their fat. Your body will also reduce its energy production and "slow down" If you are cutting all calories across the board, you will still be eating a disproportionate amount of carbs which will still impede any lasting weight loss. ELIMINATE STARCH, FLOUR, WHITE SUGAR and INCREASE PROTEIN and you WILL lose weight. I PROMISE

CEREAL, DAIRY PRODUCTS, SUGAR, CANDY, SODAS, DRESSINGS do not give us energy!

So why eat them? DON'T!

By the way, scientists now agree that the old food pyramid with carbohydrates as the mainstay was WRONG, WRONG, WRONG! But we have followed it for so many years....this is why we have become an obese nation! Take a look at what we were encouraged to eat in the old pyramid. Way too many carbs in relation to protein. In fact, the whole bottle layer of the pyramid was nothing but carbs! It has now been revised, but we were misled for many years.

THE BEST STUDY I HAVE SEEN:

A government-funded study was conducted and published in the Journal of the American Medical Association in 2007. It was called the A TO Z Weight Loss Study and compared 4 diets: These were all low carbohydrate diets�just what I am encouraging you to follow.

People lost weight, their HDL (good) cholesterol went up, triglycerides went down, and blood pressure went down.

LET'S TALK ABOUT CHOLESTEROL:

Did you know that LDL and HDL are really not cholesterol? They are particles that contain the cholesterol and move both it and triglycerides around the blood stream. When insulin is high, LDL particles which are supposed to be large and benign, become small and dense and attach to the arterial walls to form plaque. A Carbohydrate-rich diet makes LDL small and increase the risk of heart disease.. It also lowers HDL (good cholesterol). When we limit carbs, HDL goes up and LDL particles become larger and more innocuous.

This is proof that a low carb, protein rich diet will not increase risk of heart disease and will probably PREVENT IT! This is a complete reversal of previous recommendations.

WHAT ABOUT OTHER HORMONES?

Did you know that LDL and HDL are really not cholesterol? They are particles that contain the cholesterol and move both it and triglycerides around the blood stream. When insulin is high, LDL particles which are supposed to be large and benign, become small and dense and attach to the arterial walls to form plaque. A Carbohydrate-rich diet makes LDL small and increase the risk of heart disease.. It also lowers HDL (good cholesterol). When we limit carbs, HDL goes up and LDL particles become larger and more innocuous.

This is proof that a low carb, protein rich diet will not increase risk of heart disease and will probably PREVENT IT! This is a complete reversal of previous recommendations.

You all know that I am a huge proponent of balancing estrogens with progesterone. Excess estrogen or estrogen dominance can cause weight gain and an increase in fat cells by itself and when compounded by high insulin, your battle with weight is lost. So hormone balance is key.

WHY DO CHILDREN GET FAT?

If the mother has high insulin while she is pregnant, the child will develop more insulin-secreting cells. The child will be born with more fat and have a tendency toward insulin resistance. In other words, the child will be born with a predisposition to be fat! "Bad" (Refined) Carbohydrates are to blame!

WHAT IS YOUR PERFECT ANSWER?

Try eating less pasta, rice, white potatoes and all white foods. Avoid sugar "like the plague". (See the Stay off Sugar 6 part blog)

Try a week of just protein, or even a few days. Go slow but steady. I will caution you women, though, that hormone balance is key. Otherwise your body may simply refuse to give up the weight. So use your progesterone crème.

Patience please....you are improving your health, blood pressure, cholesterol.

It may have taken years for you to get to this point. Every step in the right direction will make you feel better. A body clear of excess sugars and carbs will begin to feel GREAT in terms of energy, mood, sleep, and libido as well as losing weight.

You will also notice that sugary things begin to taste WAY TOO SWEET after you have weaned yourself. I used to LOVE pie, but today I cannot find any slice of pie that is simply too sweet for me to enjoy. It will happen for you, too. Remember that sugar is addictive, so you may need some help with 5-HTP, L-Tyrosine or GABA to help you out.

YOU WILL NOT BE STARVNG YOURSELF! You can eat a lot of food if you give up the empty carbs. Do not consider this a diet. We do not want to use words with "die" in them!

THE GOOD NEWS:

Once you start eliminating the "bad" carbs you will find:

        You do not think about food as much as you used to....only when you are hungry

        You will feel more energetic

        You may not need to snack as much, although I do encourage healthy snacks

        Your mood will be more even as blood sugar remains stable (There is a great product for keeping blood sugar stable called PGX. I LOVE it! Call me if you would like a sample. You put it in yogurt or any other moist food. It helps you to burn fat for fuel and lose weight. It also creates a feeling of satiety while you are changing to your new lifestyle.

        Blood pressure should come down as the kidneys excrete the sodium they have retained due to high insulin levels

        YOU WILL LEAD A LONGER AND HEALTHIER LIFE

Jeremiah 29:11 "For I know the plans I have for YOU, declares the Lord"

I want you HEALTHY to fulfill those plans. Call me if you need a Cheerleader of a Diet Buddy! 877 539-6200

Coming next:

TIPS FOR GOOD EATING

Write to me with YOUR tips and I will add them!

Blessings,

Barbara

Are You An Overeater?

Barbara Hoffman, N.D. — Thu, 25 Aug 2011 12:00:00 PST

Okay, here we go with Part II of Why America is Getting Fat. So many of us are overeaters! Let's take a look. There is help!

Type 1. Compulsive Overeaters

These people tend to get stuck on thoughts of food. They hear the ice cream in the freezer calling their name-over and over and over again. They get so focused on the French fries they are going to order for lunch that they forget something important. They often feel compulsively driven to eat and often say they have no control over food. They tend to be night time eaters because they worry and have sleep disturbance.

The Compulsive Overeater

This type is associated with holding grudges and having problems with argumentative behavior. No matter what you ask them, their first is almost automatically no. Even if they would really like to say yes.

What makes compulsive overeaters worse

The following types of diets, beverages, supplements, and medications can make this type worse and make it almost impossible to stick to a weight-loss plan.

High protein diets. Don't avoid protein completely, just focus more on healthy carbohydrates.

Caffeinated beverages or caffeine pills

Diet pills, such as phentermine

Stimulants, such as Ritalin or Adderall

What works for compulsive overeaters

Increasing serotonin, which is calming to the brain. Also, learning how to get unstuck from thoughts about food and worries will work.

Eat complex carbohydrates and other brain healthy foods that help the body produce more serotonin.

Bananas

Beets

Brown Rice

Cottage Cheese

Herbal teas

Mackerel

Salmon

Sunflower Seeds

Swiss cheese

Turkey (recommend skinless)

Get enough physical exercise, which boosts serotonin levels.

Avoid nighttime eating after dinner. New research suggests that people who eat late at night gain even more weight than people who eat the same number of calories during the day. It seems that eating late at night throws off your internal clock so that your body decides to store more fat. Don't skip breakfast or go too long between meals.

If you get a thought in your head more than three times, do something to distract yourself.

Make a list of ten things you can do instead of eating; distract yourself.

Avoid automatically opposing others or saying no, even to yourself.

If you have trouble sleeping, try a gass of warm milk with a teaspoon of vanilla and a few drops of stevia.

Supplements, such as 5-HTP, the B vitamin inositol, L-tryptophan, and St. John's wort increase serotonin. Good scientific evidence shows that 5-HTP helps with weight loss.

Type 2. Impulsive Overeaters

People with this type struggle with impulsivity and have trouble controlling their behavior, even though they begin each day with good intentions to eat well. They don't think about food constantly, but whenever they see it, they can't resist. If they drive past their favorite burger joint, they are likely to stop even if they aren't really hungry. It's almost impossible to say no when someone offers then a second-or third or fourth slice of pizza, piece of cake, or helping of mashed potatoes.

What makes Impulsive Overeaters Worse

Anything that boosts serotonin in the brain will calm the brain and make the impulsive eater worse because it can lower both your worries and your impulse control, giving new meaning to the term fat and happy. Things that deplete dopamine levels are also a problem.

These include:

High-carbohydrate diets

Alcohol, caffeine, and sugar deplete dopamine

Stress

Serotonin-enhancing supplements, such as 5-HTP

Serotonin-enhancing medications, such as Prozac, Zoloft, or Lexapro

What Works for Impulsive Overeaters

Increase dopamine!

Eat brain healthy foods that are high in phenylalanine and tyrosine, the building blocks for

creating dopamine.

Dopamine boosters include:

Chicken (skinless)

Cottage Cheese

Eggs

Granola

Oat flakes

Ricotta cheese

Turkey (skinless)

Yogurt (low-fat and unsweetened)

Higher-protein diets that are low in simple carbohydrates (this means it's okay to eat zucchini but not the zucchini muffins; okay to eat the carrots but not the carrot cake) will help.

Exercise, (choose something you like to do), helps increase dopamine and blood flow to the brain.

Focus by making a list of weight and health goals. Put it where you can see it every day.

Line up a "supervisor". Have someone you trust check in with you on a regular basis to help you stay focused. Avoid impulsively saying yes to offers for more food or drink and practice saying, "No, thank you, I'm full."

From a supplement standpoint , rhodiola, L-tyrosine and green tea are helpful.

Type 3. Impulsive-Compulsive Overeaters

People with this type have a combination of both impulsive and compulsive features. On the surface it seems almost contradictory. How can you be both impulsive and compulsive at the same time?

You are driven to do something (that is the compulsion). Then, once you start you cannot stop (that is impulsive).

These people often think about food all day long! For some, it can be 8:30 a.m., and they are already daydreaming about the exact meal they are going to have for dinner that night. Then, as they drive home from work on their way to that delectable meal, they pass by a fast-food restaurant and think, "hey, some French fries would go really well with that. I'd better stop." The next thing they know, they have ordered not only a side of fries but also a cheeseburger and a milk shake, which they devour in the car on the way home. Once they get home, they are not longer hungry but they can's resist the lure of that dinner meal that is waiting in the fridge. About 3,000 calories, 80 g saturated fat, and 100 g sugar later, they feel sick and disgusted with themselves and vow to do better tomorrow.

What makes Impulsive-Compulsive Overeaters Worse

Using serotonin or dopamine interventions by themselves usually makes the problem worse. For example:

Using a serotonin medication or supplement helps to calm the compulsions but makes the impulsivity worse.

Using dopamine medication or supplements helps to lessen the impulsivity but increases the compulsive behaviors.

They need to combine their supplements to manage both.

What Works for impulsive-Compulsive Overeaters

Exercise

Set goals

Avoid automatically opposing others or saying no, even to yourself

Avoid impulsively saying yes

Have options

Distract yourself if you get a thought stuck in your head

For supplements, combining L-tyrosine (for dopamine) and 5-HTP (for serotonin) can be helpful

Type 4. Sad or Emotional Overeaters

People with this type tend to use food to medicate underlying feelings of sadness and to calm the emotional storms in their brain. They often struggle with feelings of boredom, loneliness, depression, low self-esteem, and pain issues. Sad or emotional over eaters may also experience decreased libido, periods of crying, low energy levels, suicidal thoughts, and a lack of interest in usually pleasurable activities, as well as feelings of guilt, helplessness, hopelessness, or worthlessness. For some people, these feelings come and go with the seasons and tend to worsen in the winter. Others experience mild feelings of chronic sadness, called dysthmia. Still others suffer from more serious depressions. This type is more commonly seen in women.

What makes sad or emotional overeaters worse

Certain behaviors can keep you mired in the sadness, including:

Letting yourself get stuck in negative thinking patterns

Isolating yourself from friends and family

Skimping on sleep

What Works for Sad or Emotional Overeaters

If you are a sad or emotional overeater, focus on activities and interventions that energize you and lift your mood.

Exercise increases blood flow to multiple neurotransmitters in the brain and has been shown to be a mood booster. Several studies have found it to be as effective as antidepressant medication.

Write down five things you are grateful for every day. This has been shown to increase your level of happiness in just three weeks.

Volunteer to help others, which helps to get you outside of yourself and less focused on your own internal problems.

Surround yourself with great smells, such as lavender . This scent of lavender has been the subject of countless research studies, which show that it reduces cortisol levels and promotes relaxation and stress reduction.

Use melatonin to help you sleep

Work to improve your relationships. Social bonding can help calm hyperactivity in the deep limbic system and enhance your mood.

Increase your intake of omega-3 fatty acids by eating more fish, walnuts, avocadoes, and green leafy vegetables and/or taking a fish oil supplement. Low levels of omega-3 fatty acids have been associated with depression and obesity.

Vitamin D supplements can help.

Try DHEA. DHEA is a master hormone that has been found to be low in many people with depression and obesity. Supplementing DHEA has god scientific evidence that it is helpful for weight loss.

Another helpful treatment for emotional overeaters is the natural supplement SAMe, in dosages of 400 to 1,600 mg.

Type 5. Anxious Overeaters

People with this type tend to medicate their feelings of anxiety, tension, nervousness, and fear with food. They may be plagued by feelings of panic, fear, and self-doubt, and suffer physical symptoms of anxiety, such as muscle tension, nail biting, headaches, abdominal pain, heart palpitations, shortness of breath, and sore muscles. They have an overload of tension and emotion. People with this type tend to predict the worst and are often waiting for something bad to happen. They may be excessively shy, easily startled, and freeze in emotionally charged situations.

What Makes Anxious Overeaters Worse

Certain behaviors and substances can exacerbate feelings of anxiety and make you more likely to eat in an attempt to make those feelings go away. For example:

Focusing on the negative

Believing every negative thought you have

For some anxious overeaters, consuming too much caffeine or other stimulating

      substances

Drinking alcohol
What Works for Anxious Overeaters

Interventions to boost GABA combined with relaxation techniques that calm the brain are generally helpful. As with Sad or Emotional Overeaters, many of the people have found that using strategies to calm anxiety led to significant weight loss.

Eat brain healthy foods that are high in the amino acid glutamine, a precursor to GABA .

Bananas

Broccoli

Brown rice

Citrus fruit

Halibut

Herbal teas

Lentils

Nuts

Oatmeal

Spinach

Whole grains

Exercise

Try meditation techniques, such as: meditation, prayer, breathing exercises, hand-warming techniques.

Kill the automatic negative thoughts

Supplements: GABA, Vitamin B6, magnesium, and lemon balm

Do You Have More Than One Type?

Having more than one type is common. When you have more than one type, it just means that you may need a combination of interventions. With some combinations, you may only need to use the dominant treatment rather than trying to treat both types.

Based on the book and with gratitude,

            The Amen Solution: The Brain Healthy Way to Lose Weight and Keep It Off

by Daniel G. Amen Md

Blessing,
Barbara

America’s FAT Alert / We’re Getting FATTER

Barbara Hoffman, N.D. — Tue, 9 Aug 2011 12:00:00 PST

The Fat List

Looking at the list of the world's fattest countries, the United States is not at the very top of the list . . . but we are edging up. Processed foods, high fructose corn syrup, and fast food have kept our nation high on the "fat list" for over the last half century.

Warning:

Changing these current statistics will not be easy. Today, nearly 25% of adults fall into the obese category. However, you can change your personal situation and I urge you to start now!

According to Dr. Daniel Amen, physician, child & adult psychiatrist, and brain imaging specialist:

"Obesity is one of the biggest threats to brain health. Being overweight or obese is terrible for brain function."

Dr. Amen says in his frank way: "At every moment of every day of your life, your brain heavily influences how you think, feel, act, and interact with others. It is your brain that pushes you away from the table telling you that you have had enough, and it is your brain that gives you permission to have the second piece of cake, making you look and feel like a blob."

In his book, The Amen Solution, Dr. Amen presents easy and effective steps to start you on your path to getting healthy.

Step 1: Keep Your Blood Sugar Balanced!

          Eat a healthy breakfast. People who maintain weight loss universally eat a nutritious breakfast. (Barbara: It must contain protein!)

          Have smaller meals throughout the day

          Avoid simple sugars and refined carbohydrates, such as candy, sodas, cookies, crackers, white rice and white bread. Cookies, cake and bread will temporarily boost serotonin and you can easily become addicted.

Step 2: Take Brain Healthy Supplements. This is of paramount importance!

If you need help with focusing on your health, I would personally recommend

Phosphatidylserine - it strengthens memory, increases attention and concentration, boosts learning and mental acuity, as well as lifting moods and relieving depression.

Step 3: Eat From the Rainbow

Add foods in your diet of many different colors (antioxidants)

          Blueberries

          Pomegranates

          Yellow squash

          Red bell peppers

My Personal Additional Step:

Prayer or meditation for 12 minutes per day will increase blood flow to the pre-frontal cortex. This is the area of the brain that regulates making good decisions!

Words of wisdom

"Sugar is not your friend. The less sugar in your life, the better your life will be."

In my opinion, sugar is your enemy!

"An animal study from a team of French scientists found that sugar was actually more addictive than cocaine."

The Bottom Line: Eliminate sugar and refined carbohydrates.

You are what you drink!

Your brain is 80 percent water. That's right!

Dr. Amen says: "Proper hydration is one of the keys to weight loss! Since the hunger and thirst centers sit right next to each other in the brain, many times when we think we are hungry, we are really just dehydrated. So we mistake the thirst signal for a food signal!"

So why haven't you started changing your ways?

Do you find yourself hiding behind these common unhealthy excuses?

"I don't have time."

I don't have the energy to exercise."

"I don't like any of the foods that are healthy for me."

I feel bad when I eat right. I just want ice cream, pizza, and cheeseburgers too much."

"I'll start tomorrow, or Monday, or next week, or next month . . . if I ever really get sick."

I have no control over what I eat."

"My family won't support me."

"It's my genetics."

No, no, no! Stop deceiving yourself! It's time to start taking back your waistline AND your brain focus & clarity. There are some powerful tools that will help you gain control and maintain your weight.

I encourage you to be an agent for change in the lives of your family and friends. The BEST legacy you can leave someone is the legacy of showing them how to be healthy! Is your legacy about HEALTH or illness?

The brain is key . . . Did you know that as your weight increases, your brain size decreases? You can decrease or prevent dementia by losing weight!

My next blog will show you the supplements that will work for you. I'm on your side in this fight! I want to help you get control of your brain and your body for the rest of your life. PLEASE start now so you or your f amily do not end up contributing to the obesity statistics.

Blessings,
Barbara

Hope For Your Hormones | Barbara Hoffman, N.D.

Am I in Peri-Menpause or Menopause?

The difference between peri-menopause and menopause. Which one are you?

PERI-MENOPAUSE

There are 35 symptoms of hormone imbalance:

WHAT ABOUT Testing?

WHAT ABOUT Menopause?

HOW CAN I HELP MYSELF?

I want you to have Better Health Naturally.

Hot Flashes, Night Sweats? Read This.

"Help! I'm burning up!"

"I feel like someone is pouring hot water over me!

What do they feel like?

What are night sweats?

What causes hot flashes & night sweats?

WHAT CAN YOU DO?

How to Use?

Menopausal women: ¼ tsp twice daily for 25 days of the month.

Menstruating women: 1/4 tsp. Day 12-26 of menstrual cycle

Another Great Supplement

HOW LONG WILL I HAVE HOT FLASHES?

NATURAL WAYS TO CONTROL HOT FLASHES

Do you have a tip that has helped you? We want to know. We gals need to stick together!

Blessings,

Barbara

Be Alive With These Top 5

Supplements for Energy, Sleep, Memory, Stress, Mood & Fatigue

IT ALL CAME DOWN TO THESE TOP 5!

Next choose from the Top 5.

ENERGY #1 DHEA

Clinical Studies Have Been Done That Show DHEA:

A typical testimonial follows:

"After 3 days of using DHEA I felt as though my body had been jump started. I had a positive energy shift and I no longer needed an afternoon nap."~ D.H., California

SLEEP #2 Melatonin

Melatonin:

"I did not sleep through the night for 2 years. After 3 weeks of using Melatonin I slept all night long every night" ~ D.M.

MEMORY / STRESS #3 Phosphatidylserine (PS)

In only 2 weeks users report improved: ability to focus, mental clarity, and memory.

After just 2 weeks of taking 100 mg of PS daily, I actually remembered the color of my dress on the first day of kindergarten. Wow!

MOOD /ENERGY /JOY #4 L-Tyrosine

(This is a name brand)

Blessings,

Barbara

What God's Pharmacy Offers Us / The Need For Supplements / Part 2

Here are the new categories!

MOOD/DEPRESSION

REMEMBER YOU DONT NEED ALL THESE SUPPLEMENTS

BONE HEALTH / OSTEOPOROSIS

ARTHRITIS/ACHES & PAINS/FIBROMYALGIA

BREAST HEALTH

BREAST TENDERNESS

HEART HEALTH/STROKE PREVENTION

TIPS:

ITCHY SKIN

LIVER CARE

PROSTATE

HAIR LOSS (MEN & WOMEN)

IMMUNE SYSTEM

PLEASE! I do not want to find you in a nursing home later in your life. By taking care of your body, there is no reason why you would have to be there!

TAKE YOUR PREVENTATIVE STEPS NOW! I want you to be vital & HEALTHY for all of your days.

Blessings,

Barbara

Maintain the upkeep on your building!

Do I Really Need Supplements? That's A Great Question

Yes, I believe they are most valuable for your health, but you DO NOT need to spend a lot of money! Way too many of you have spent a lot of money on supplements, pills, powders or expensive food that you either did not need or did not use.

BY THE WAY, DO WE REALLY NEED SUPPLEMENTS?

My best advice is YES!

ARE THEY SAFE?

My experience

FATIGUE / ENERGY

ANXIETY

LIBIDO / SEXUAL FITNESS

INSOMNIA

MEMORY

WEIGHT CONTROL

CRAVINGS

PMS

STRESS

ADRENAL SUPPORT

THYROID

Yes, I believe they are most valuable for your health, but you DO NOT need to spend a lot of money!

Way too many of you have spent a lot of money on supplements, pills, powders or expensive food that you either did not need or did not use.