FxMedSupport_Admin, Author at BioThrive Health

What Vitamins Should You Take?

Posted on July 9, 2014 by FxMedSupport_Admin

The standard American diet (SAD) does not provide the vitamins and minerals required for a healthy life. Who eats more than five servings of fruits and vegetables in a day? Vitamins are like an insurance policy. If you can’t eat a balanced diet, a good multivitamin is helpful.

Anybody who lives at 35 degrees latitude or above should also take Vitamin D. The angle of the sun is such that you aren’t going to make any Vitamin D from October to April. Also, because some of our fish is contaminated with mercury it’s difficult to get enough omega 3 fatty acids, which are anti inflammatory, just from eating fish. A good mercury free fish or krill oil is beneficial.

Even though vitamins can fill in gaps, they really should not be used as our regular source of nutritional micronutrients solely. We used to think vitamins and minerals could cover all our bases and provide all the benefits missing in our diet. However, vitamins do not contain a crucial element in plants called phytonutrients. Phytonutrients protect us against disease. They’re thought to be present in higher amounts in foods untouched by pesticide and grown locally vs. picked when they’re green so they can make the trip from Chile and sit on the shelf for two weeks. Eating organic and eating locally isn’t just trendy, it’s scientifically better for you.

Not all vitamin supplements are created equal either. They’re not monitored by the FDA because they aren’t foods and aren’t drugs. A vitamin labeled 250 mg of vitamin C might or might not have 250 mg. It could have 5 mg. And it’s perfectly legal.

Look for the label USP or GMP to indicate that the supplement company has kept themselves to higher standards. That way you know what you are paying for!

How To Increase Testosterone Naturally

Posted on July 2, 2014 by FxMedSupport_Admin

Because metabolism slows as you age, it becomes harder to burn calories and maintain healthy weight. Your fat/muscle ratio also changes, increasing the percentage of body fat (even if you look thin). For example, I am a “skinny fat person.” I have a higher percentage of body fat than I did years ago although I am the same weight. A healthy testosterone level gives you the ability to make muscle and creates the ideal muscle/fat ratio and a lean body. Without adequate testosterone, your triceps curls at the gym will never get rid of “waddle arm.” More muscle also helps you lose weight and look healthier, because it burns calories—even when you’re at rest. It’s easier to walk and to climb stairs without huffing and puffing, too. Optimal testosterone levels in men and women are associated with increased energy.

There are many ways to increase testosterone naturally, here are a few of my recommendations:

Diet
Sugar and processed foods can all negatively impact testosterone levels. Limiting sugar and focusing on an organic whole foods diet, which limits our exposure to pesticides, has a positive impact on testosterone levels. Benefits are also seen when limiting alcohol consumption. Alcohol stimulates an enzyme called aromatase, which converts testosterone into estrogen. Aromatase is found in fat tissue, so losing weight can positively affect testosterone levels.

Exercise
Low testosterone increases weight gain and being overweight reduces testosterone. One answer, then, is to lose weight. Weight loss requires both a healthy diet and exercise program. In addition to aiding in weight loss, exercise helps build muscle, and muscle promotes testosterone. Try weight lifting 2-3 times per week. Studies also show that doing cardio exercise after lifting weights helps to distribute testosterone throughout the body.

Sleep
Sleeping 7-8 hours a night has numerous health benefits. When it comes to testosterone it turns out sleep promotes testosterone. Ways to improve sleep and quality of sleep include: no screen time 1 hour before bed, go to bed and wake up at the same time every day, avoid eating/drinking 3 hours before bedtime, and sleep in a dark, cool room.

Stress management
Chronic stress opposes testosterone, and when testosterone is at an optimal level can oppose chronic stress. Cortisol is one hormone that is preferentially made at times of stress. It is made at the expense of testosterone; so finding effective ways of managing stress is crucial. Try new techniques for managing stress like diaphragmatic breathing, acupuncture, massage, or herbal supplements.

Women have long been enjoying the benefits of bio-identical hormone replacement therapy, but it is not just for women. Men too can see the affects of aging slowed by taking bio-identical hormones. Bio-identical hormones, unlike synthetic hormones, are made from precursors found in plants, typically soy or wild yam. They are identical to the ones made by the human body and are extremely safe to use. They effectively mitigate many of the symptoms of aging.

Optimizing hormone levels is an effective strategy for slowing the aging process. Whether it is through diet and lifestyle changes, through the use of bio-identical hormones, or a combination of both, optimal hormone levels may be the answer to bringing our health and wellbeing span more in line with our lifespan.

Head Off “Before Dinner Hunger”

Posted on June 24, 2014 by FxMedSupport_Admin

Many people feel hungry before dinner around 5pm and turn to cheese and crackers or another unhealthy option. To help my own children stave off the pangs, I make a hummus dip with celery, cauliflower, carrots, and other veggies on the side. I like to put it out for my daughters before dinner, and don’t have to worry whether they’ll eat their vegetables at dinner.

Hummus is a great form of protein, and very versatile when it comes to adding seasonings. Below is a hummus recipe you can try for yourself to increase micronutrient intake!

Below is my favorite recipe you can try for yourself, courtesy of Sonya Khazaal of Seattle’s award winning restaurant Phoenecia.

What you will need
1 1/2 cups of chick peas(garbanzo beans)
2 teaspoons of salt
2 cloves of garlic
3/4 cup tahini
1/2 cup lemon juice
1/4 teaspoon cayenne pepper
2 tablespoons parsley ( for garnish)
Olive oil for garnish

Let’s get started
1) drain the soaked chick peas
2) place the soaked chick peas in a pot with about three times their amount of water with a teaspoon of salt
3) boil vigorously for 10 min, then turn down the heat and cover the post
4) simmer for 1 hour or until chick peas a very soft
5) drain the water, but keep the water for use in a later step.
6) put aside 1/2 cup of the chick peas for a garnish at the end. This is a nice traditional touch;)
7) place the remaining chick peas in a food processor
8) crush your garlic on the side with a teaspoon of salt. Crush together then add to your mixer
9) Slowly add your tahini and your lemon juice. Add a little of one then a little of the other unroll you have added all you have.
10) blend in a little of the liquid you set aside from boiling the check peas
11) adjust salt and lemon to taste

Now serve on a plater with hummus spread thin and garnished with a little cayenne, parsley, and the 1/2 cup of chick peas you set aside:))

Enjoy!!!

How To Sleep Soundly

Posted on June 18, 2014 by FxMedSupport_Admin

Sleep tips and more! Subscribe to Dr. Tami’s weekly emails to have them delivered straight to your inbox.

Do you have trouble falling asleep, interrupted sleep, and/or wake in the morning feeling tired instead of refueled? These issues can go hand-in-hand with the menopausal years and beyond. Lack of enough REM sleep, which restores and rejuvenates us, can reduce testosterone and other hormone levels.

New research published in The European Heart Journal in 2013 also links insomnia with increased risk of heart disease. The study of 54,279 Norwegian adults found subjects with one symptom of insomnia had a 17% increased risk of heart disease. Two symptoms correlated with a 92% increase. Subjects with three symptoms of insomnia had a 353% increased risk of heart disease. The results are particularly significant for women because sleep problems put us at higher risk for cardiovascular issues than men.

How much you sleep and when you sleep affects the adrenals and the rest and repair action of your body. Melatonin, “the sleep hormone,” is just one non-prescription option, and works best when sleeping in a pitch-black room.

Here are some other tips for getting a sound night’s sleep:

Go to bed at the same time every night, and wake up at the same time each morning. Keep in mind, sticking to the same bedtime both weekdays and weekends is important when choosing a sleep and wake time.

Avoid taking late afternoon or evening naps. Napping can actually worsen insomnia, if taking a nap is a must – limit it to 30 minutes in the early afternoon.

Don’t go to bed hungry or overfull. The discomfort caused by either one may leave you with trouble falling asleep.

Create a bedtime routine. Just like babies start to yawn as their bedtime routine progresses so too does our adult brains recognize time to sleep.

Meditation for Dealing with Stress

Posted on June 11, 2014 by FxMedSupport_Admin

In order to use meditation to deal with stress, you should start with just 10 minutes and consider it “sitting mindfully in stillness.” As you get the hang of meditating, you can gradually increase the length of time in which you do it. Here are a few tips to help you get started:

Set aside time for meditation. If you don’t schedule it in and take it as seriously as your other appointments. You’ll have a difficult time creating a daily routine.
Simply focus on your breathing. Bringing your attention to your breath is the first step to quieting the mind. When frustration and outside thoughts creep in, bring your attention back to your breath.
Dedicate a meditation space. If possible, choose one location to meditate. You want to feel at ease in this space.
Listen to instructional audio. One of my favorites being Holosync.

People always tell me they don’t have time to meditate. I tell them the story of my dentist. When I was a youngster I asked him whether I had to floss all of my teeth. “Only the ones you want to keep,” he replied.

I also say a day without meditation is like going to bed without brushing your teeth. The damage of the day is there. Stress is like food left between your molars. We must brush and floss out the stress daily to prevent cell damage. If you have questions about starting a meditation practice, leave them in the comments below. If you have a meditation practice, I’d love to hear about it. Share your tips in the comments below.

Start Your Day With Protein

Posted on June 2, 2014 by FxMedSupport_Admin

Want more health tips and information? Subscribe to Dr. Tami’s weekly newsletter HERE.

The best source of vitamins and minerals is food. However, most of us do not eat enough of the fruits and vegetables we need to detoxify and to build cells effectively. Additionally, our food sources are less nutrient-dense than 50 years ago due to pollution, pesticides, and other factors. The answer: Eat food your great grandmother would recognize.

The time of day you eat certain foods is as important as what and how much you eat, especially if you suffer from adrenal fatigue. For example, American breakfasts set us up for a guaranteed crash in the afternoon. No “good” fat or protein is included. Everything is high glycemic–sugary junk food or foods that convert to sugar. For example, a slice of white bread is a quick step toward sugar. As for cereal, anything that can stay on the shelf for two years really shouldn’t be labeled food. Even bugs don’t want cereal.

I’m suggesting you forget about danishes, muffins or cereal. Make the switch to eggs, but make sure to load them up with onions, spinach, tomatoes, and other micronutrients. (If you’re concerned about cholesterol, use egg whites.) Or try a protein shake blended with frozen berries (rich in anti-oxidants) and coconut milk or hemp milk. Cook with olive oil at low temperatures, and with grape seed oil at high temperatures.

People who choose protein and micronutrients for breakfast wind up eating about 200 calories less throughout the day because this combination stabilizes blood glucose levels and takes the edge off hunger. What are you eating for breakfast? If you’re up for a challenge and ready to incorporate more protein and less sugar, tell me in the comments below. I look forward to hearing from you!

MERS Virus – What You Need To Know

Posted on May 27, 2014 by FxMedSupport_Admin

Want to stay on top of the latest health news? Be sure to subscribe to Dr. Tami’s weekly emails HERE.

MERS is a respiratory infection that was first identified in 2012. The majority of cases were in the middle east but it has shown up in the USA this year. The virus is dangerous because of its high mortality rate.

This virus was formerly termed as MERA-CoV since it belongs to the coronavirus family and is linked to Severe Acute Respiratory Syndrome (SARS). Experts believe that this disease is associated with the exposure to camels however, once a person is infected with the MERS virus it is easily passed to other humans by close contact. People infected with the MERS virus get flu-like symptoms similar to pneumonia.

The WHO (World Health Organization) and US Centers for Disease Control and Prevention (CDC) warns that there is no particular cure for the treatment for MERS affected patients to this date. But according to experts, it is possible to prevent the disease if appropriate precautions are practiced. People who work in the healthcare industry or those who often travel are at a higher risk.

The preventive tips to avoid becoming infected with the MERS virus are:

Wearing masks when visiting hospitals or other areas that are more likely to have high exposure to MERS virus.
Sanitize your hands more often after visiting populous places such as hospitals, airports, public restrooms, and restaurants

Dr. Tami also recommends:

Ensure your vitamin D is in the optimal range of 60-100 ng/mL. Vitamin D is one of the most powerful ways to boost your immune system. If you feel you are getting sick, take 30,000 IU of Vitamin D for 3 consecutive days.
Sweat it out: your body tried to raise your body temperature to fight viruses by creating a fever. A sauna or steam room can help your body with this process.
Hydration: increase your hydration so that your cells can operate at their best
Avoid sugar: Sugar is used by viruses and bacteria to grow. Help starve them by decreasing your consumption of sugar

To find out more about how to stay healthy naturally and how to optimize your health email support@www.drtami.com to schedule an in person or skype appointment.

Eat more fat – how to beat the afternoon snack attack

Posted on April 23, 2014 by FxMedSupport_Admin

Did you know your brain consists mostly of fat? Your body needs good fat to make brain cells! We have such a nonfat focus in the typical American diet, yet as a society, we’ve never been fatter. We’re not eating the right kind of fat–“good” fat like olive oil and avocado.

Most of us actually need to eat more to lose weight, but it has to be more of the right stuff. For a great mid-morning snack, combine cucumber, celery, kale, carrots, apples, and organic coconut water and churn it up to the consistency you want. Alkaline veggies also help counteract the inflammatory cascade secreted by the adrenal glands. Walnuts and apple slices make a great mid afternoon snack. There’s a natural dip in the way our circadian rhythms work in our adrenal glands, and it’s at about 3PM. That’s when many of us turn to sugar and/or caffeine—the worst thing to do. Instead, switch to a combination of good fat like avocados or walnuts, a little bit of protein and little natural sugar (which is in apples) to prevent that crash.

Stuck in the office? Start a life changer at work! Take a “shake break” with either a protein smoothie or a veggie green smoothie. Everyone will be nicer, healthier, and the company will likely function better.

The Untold Testosterone Story for Women

Posted on April 4, 2014 by FxMedSupport_Admin

Have you ever noticed that men lose more weight than women–and lose it faster? Did you know that men are less likely to suffer from sleep problems, osteoporosis, and depression than women? Have you wondered why middle-aged men still want sex although we lose the intensity of our desire for it—or why men seem to age more slowly and gracefully than we do?

Testosterone, often called “the male hormone,” gives men the edge in these areas—and it may also be a reason why men are at much lower risk for Alzheimer’s disease than females. Could testosterone be your missing link to looking, feeling, and functioning better? In The Hormone Secret, I say the answer is yes. So do my patients.
Continue reading “The Untold Testosterone Story for Women”