Metabolic Syndrome

Metabolic Syndrome

The Unraveling of America's Health

I've been in practice long enough to see shifts and changes in the landscape of health. The health concerns of 2019 are very different from what was being taught and studied in the 1980's. For example, gluten intolerance did not exist as a prominent feature on the landscape. Nor did sleep apnea, erectile dysfunction and the plethora of autoimmune conditions. I'm not saying they didn't exist, but not a fraction of what we see today. 

 

So this leads us to the elephant in the room that few are willing to talk about. When a disease condition becomes ever present, normal and common place, then it no longer is an issue or topic of discussion. This is what has happened with Metabolic Syndrome. The outward manifestation of this problem is being overweight. Nearly 75% of adult men and 60% of women are afflicted. That is an easy majority. 

 

The signs and symptoms of Metabolic Syndrome are:

1) Being Overweight - (the fat tummy or an increased waistline) 

2) High Triglyerides (caused by eating too much sugar - especially fructose)

3) low HDL Cholesterol (associated by insulin resistance from not burning the sugar or carbs you eat - not enough exercise)

4) High Blood Pressure (often associated with a fatty or congested liver).

 

Metabolic Syndrome is not so much a disease but a cluster of health problems. Metabolic Syndrome is actually the precursor to many diseases that is 100% the result of poor lifestyle choices. Many of us have been convinced that this decline in health is the natural process of aging because we all seem to be experiencing it together. The truth, however, is we have all fallen victim to the unhealthy lifestyle that is being promoted in our modern fast paced over-the-top busy culture. We wonder why we are experiencing anxiety and depression. Metabolic Syndrome. We are puzzled why we have low testosterone and fatigue. Metabolic Syndrome. Why is my sleep so poor - sleep apnea. Metabolic Syndrome. The list goes on and on. Type 2 Diabetes, Gallbladder disease/Gallstones, PCOS, Gout, Poor circulation, Thyroid issues, Cardiovascular Disease, Heart attacks, Stroke, Lung Disease, COPD, Skin conditions. Metabolic Syndrome.

A review of the literature on medical websites acknowledges the seriousness of Metabolic Syndrome, but most sites simply state that Metabolic Syndrome can easily be reversed and controlled with diet and exercise, and of course medication to control the blood pressure, cholesterol and blood sugar.

Statistically, our lifespans are getting longer, but our health-span (how long you have reasonably good health) is shrinking. Yeah, it's great to live until you are 90, but what if the last 20 years are fraught with pain, surgeries, doctors visits, drugs and losing your mind. Quality of life should be more prized than quantity of life.

 

We have all been so manipulated and brainwashed into thinking that we can get away with eating junk and being sedentary. That being tired is normal. In the name of saving time and money, we make decisions that we believe are reasonable. We crave leisure and value entertainment more than a healthy work ethic and accomplishing worthwhile activities.

 

How can we be aroused from our depressive state of apathy? How can we free ourselves from the ever-restrictive fetters of this Metabolic Syndrome? Our demise has been so gentle and so subtle that few can see through what has happened. If you are under 40 years old, chances are that you don't even remember what a healthy physically fit society even looks like. You don't remember what it was like to eat ALL of your meals that were home cooked. Our kids don't play like we used to. Play should be physical, not myopically focused on a video screen with ear phones silencing both sound and spirit. Play should be creative, spontaneous and dynamic. Play used to be integrated with nature and discovery. We now suffer from Nature Deficit Disorder - we've become so disconnected from nature that we have also become disconnect from God. The result shows us that we have poor health - physically, mentally, emotional and spiritually. Suicide is on the rise. Depression, addiction and apathy are ever present.

 

The first step of any recovery is proper diagnosis. With Metabolic Syndrome, that is pretty easy. Are you overweight? Does your blood chemistry demonstrate high triglycerides and low HDL cholesterol? Is your blood pressure high? Do you suffer from fatigue, anxiety or depression? Are you sick and tired or being sick and tired?

 

Do you understand the direction you are headed? Are you okay with becoming diabetic? Okay with being overweight? Okay about the drugs you are taking that are managing your symptoms but not making you healthy? Please understand that the best reason to take a drug, vitamin or supplement is with the express purpose of getting well so that you don't have to take the pill, potion or remedy.

  

I invite you to consider returning to health. Your only hope for success must begin with a change, and for many of us, the change must be dramatic and profound. I'm not talking about taking a couple vitamins and taking the stairs instead of the elevator. I'm talking about revamping your entire life. Eating healthy and becoming physically active in your lifestyle. I am not talking here about a life of dietary deprivation and forced physical labor. But one filled will whole delicious foods and getting outside and enjoying physical activity.

 

The alternative is of course reaching the destination you are headed for. Continued fatigue, poor digestion, addiction to sweets and treats, depression, anxiety, frustration. Have you had enough? Are you still somehow hoping that your condition will turn around? Has apathy and a lack of desire got such a grip on you that your spark for life is flickering out?

 

I have seen people change.  I know even the most desperate and despondent can come back to life. I know you can do it, but many of you have been convinced, it is too hard. You are convinced that you are too far gone. Your doctor says it's not your fault. This is just the normal progression of aging. You've inherited your obesity, heart disease, diabetes, etc. For every dozen of you who believe these comforting lies, there are those who will say - not me! I'm not going there.

 

You want health? The path is really clear, but it is uphill. You need a friend, a partner, someone to join you in your journey. You need God, or as is said: "Ya'll Need Jesus". Your journey must become personal. It must become spiritual. It will require you to go deep within. It will require prayer and commitment. And it will involve successes as well as set-backs.

 

I invite you to think about this. Ask yourself, honestly, am I on the path God wants me on? Or am I rationalizing and excusing myself in an unhealthy lifestyle?

 

For those who are ready and have felt a spark,  I direct you to our Longevity And Wellness Diet and Plan. (L.A.W.) Learn how those who truly live long and health lives are doing it. Join others. Become part of the movement towards greater health.

Click on this link to read about our LAW diet.

https://drkylechristensen.blogspot.com/2019/05/0-0-1-2046-11665-dr.html

Blessings as we each strive towards health - body, mind and spirit.

Dr Kyle Christensen       May 2019

LAW Diet - Longevity and Wellness Diet

The Longevity and Wellness Diet

Following the LAWs of Health

I have been an avid student of nutrition for over 40 years now. Research can be found to support just about every dietary scheme imaginable. I believe the most compelling examples of health and longevity can be found in the living examples of communities that are doing it. In recent years, valuable research has come up in what I call - The Longevity Studies. At least six villages have been identified with an extremely high ratio of centenarians (people over the age of 100). These villages or groups have extremely low rates of disease such as cancer, heart disease and dementia. The diets and lifestyle of these people have many things in common, which we are expressed here in the Laws of Health.

Laws of Health

1.    Nutrition –Eat wholesome natural foods. Plant-based, but not plant exclusive. 
Don’t overeat. The dietary recommendations are detailed in the pages that follow. 
Eat organic and avoid GMO.

2.    Avoid Toxins & Enhance Detoxification–It is not only what we eat, but don’t eat or expose ourselves to that is important. You can eat a super healthy diet and then sabotage your health with an unhealthy addiction (like smoking). Avoid toxic foods such as those sprayed with Glyphosate/Round-Up. Buy organic and avoid GMOs.

3.    Stay Hydrated –Drinkwater–avoid sugary and stimulating drinks (soda pop, caffeine, alcohol & fruit juices). Clean pure water really is the best beverage.

4.    Breathe –every hour or two breathe deeply – full belly breaths. This is a great stress reliever. 


5.    Exercise & Move  – Walk, garden, bike, enjoy a physically active life. 


6.    Get enough Sunshine –get Vitamin D, but don’t get burned. Sunshine is healing. 


7.    Sleep and Restoration –Sleep 7.5 to 9 hours each night. Good sleep heals body, mind and spirit. Enjoy quiet meditative and ponderous times each day. 


8.    Temperance –Strive to achieve balance. Avoid over-work, over-eating, over-sleeping, or addictions. Balance your work, relaxation, play, study and service. 


9.     Connect through Community –Social connections heal. Isolation is a major risk factor for a shorter life. It’s all about loving and being loved. Relax and laugh. Serving and blessing the lives of others is the key to joy and happiness in your life. 
 The key to healthy aging is relationships. Taking care of your body is important, but tending to your relationships will protect both body and brain. Close relationships, more than money or fame, are what keep people happy throughout their lives.  Healthy relationships protect people from life’s discontents, help to delay mental and physical decline, and are better predictors of long and happy lives than social class, IQ, or even genes.

10. Spiritual Life – Develop your inner life and connection to God and Spirit. Be congruent with your inner life (mind and heart) as you find peace and solace.

The Longevity And Wellness Diet

This healthy L.A.W. diet is essentially what we refer to as a Vegetarian that cheats. Namely, a whole natural foods diet that is predominantly vegetables, fruits, whole grains, nuts and seeds with the addition of wholesomely produced eggs, dairy products and meats. Not only is the quality of our food important but also how it is prepared. The benefits of eating healthy go beyond good taste and nutrition. There is even a spiritual component to eating healthy foods. Eating healthy is simple, but in our day and age, not easy. This Whole-Food Plant Based diet is supported by the best research. It is not a plant exclusive diet as promoted by the vegetarian and vegan philosophies, but a whole food plant-based diet.

Guidelines for the Longevity and Wellness Diet

·       Eat whole, natural foods. 


·       Eat only foods that will spoil, but eat them before they do. 


·       Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed. Fruits and 
vegetables should be eaten in the appropriate seasons. 50% of your daily diet should be raw. 


·       Use whole grains and nuts that have been prepared by soaking, sprouting or sourdough leavening to 
neutralize phytic acid and other anti-nutrients. 


·       Breads should be whole grain organic, sourdough and made fresh. Freshly ground flour is optimal.

·       Include enzyme-enhanced lacto-fermented vegetables (sauerkraut), fruits, beverages and condiments in 
your diet on a regular basis. These contain probiotics or the good bacteria and are very healthy for the 
digestive tract. Everyday eat some sauerkraut, kimchi, kvass, kefir, yogurt or kombucha. 


·       Prepare homemade bone broth from chicken, beef, lamb or fish and use liberally in soups and sauces. The 
gelatin and minerals can heal digestive issues and are good for the skin. 


·       Sprout seeds and legumes. They are packed with nutrition and extremely healthy. Eat 1 cup per day. 


·       Use a variety of herbs and spices such as turmeric, cinnamon, rosemary, basil, ginger and oregano. 


·       Eat naturally raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs. 


·       Eat whole, naturally produced milk products from pasture-fed cows, preferably raw and/or fermented, 
such as whole yogurt, kefir, cultured butter, whole cheeses, crème fraiche and sour cream. Dairy 
consumption should be limited. 


·       Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller 
pressed sesame, flax oil and coconut oil. These good fats are needful and very healthy. 


·       Use herbal teas and coffee substitutes in moderation. 


·       Use filtered water for cooking and drinking. Chlorinated tap water is unhealthy. 


·       Use unrefined Celtic Sea Salt or Real Salt and a variety of herbs and spices for food interest and appetite 
stimulation. 


·       Make your own salad dressing using raw vinegar, extra virgin olive oil and expeller pressed flaxseed oil. 
Organic cold-pressed oils are also good choices. 


·       Use natural sweeteners in moderation, such as raw honey, grade A maple syrup, dehydrated cane sugar 
juice and stevia powder. 


·       Cook only in stainless steel, cast iron, glass or good quality enamel. 


·       Use only whole food and herbal supplements. We like and use Standard Process supplements. 


·       Get plenty of sleep, exercise and natural light. Less than six hours per night is associated with depression.

·       Think positive thoughts and minimize stress. 


·       Practice forgiveness. Forgiveness means letting go of negative & harmful emotions. 


Anti-Inflammatory Foods to emphasize

Blueberries 


Raw Oats 


Ginger 


Dark Chocolate 


Wild Salmon 


Turmeric 


Beets 


Broccoli (cruciferous)

Black beans

EVOO – Extra Virgin Olive Oil

Tomatoes

Chia seeds


Pineapple


Spinach

Whole Grains (Quinoa, Brown Rice, Millet, Amaranth)

Eggs

Garlic

An unhealthy breaking the LAW Diet

We live in a culture that actively markets food that is unhealthy. Foods that are highly processed, laden with chemical preservatives, additives, hormones, antibiotics and many artificial substances that can result in poor health and disease. Today we see degenerative diseases such as diabetes in children when a generation ago this was almost nonexistent. We are free to choose the foods we eat, but cannot choose the consequences of an unhealthy diet. Remember, it is not what you eat some of the time, but what you eat most of the time that ultimately determines your health. Eating healthy may not be as convenient, but losing your health is really inconvenient.

Below is a list of foods that have proven to cause health problems and increase the risk of degenerative diseases. Sadly, this is also a list for the typical American diet.

Dietary Dangers

·      Avoid all refined sweeteners such as sugar, dextrose, glucose and high fructose corn syrup. I’m not kidding; sugar addiction is ravaging our country and the world. Sugar makes you fat.

·      
Don't eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, Ramen noodles, etc.

·      Avoid white flour and white flour products. 


·      Avoid all hydrogenated or partially hydrogenated fats and oils. 


·      Avoid all vegetable oils made from soy, corn, safflower, canola or cottonseed. 


·      Do not use polyunsaturated oils such as flaxseed oil for cooking, sautéing or baking. 


·      Avoid fried foods. 


·      Do not practice strict vegetarianism (veganism); animal products provide vital nutrients not found in plant foods. 


·      Avoid products containing protein powders (soy, whey). Bone broth protein powder is a healthy exception. 


·      Avoid pasteurized milk; do not consume low-fat milk, skim milk, powdered milk or imitation milk products. 


·      Avoid mass-produced eggs and factory-farmed meats. 


·      Avoid highly processed lunchmeats and sausage containing MSG, nitrates and other additives.

·      Avoid rancid and improperly prepared seeds, nuts and grains found in granolas, quick rising breads and extruded cold breakfast cereals, as they block mineral absorption and cause intestinal distress. 


·      Avoid canned, sprayed, waxed, bioengineered (GMO) or irradiated fruits and vegetables. 


·      Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and aspartame, which are neurotoxins. Most soups, sauce and broth mixes and commercial condiments contain MSG, even if not so labeled. 


·      Avoid caffeine-containing beverages such as coffee, tea and soft drinks. 


·      Avoid aluminum-containing foods such as commercial salt, baking powder and antacids. Do not use aluminum cookware or aluminum-containing deodorants. 


·      Do not drink fluoridated water. 


·      Avoid synthetic vitamins and foods containing them. 


·      Do not drink distilled liquors.

·      
Do not use a microwave.

Wow!! Avoiding all of these foods can be a tremendous challenge that not everyone is up for, however, look at the health of our country and your family, and then decide what changes are appropriate for you.

How to Follow the L.A.W. Diet

The LAW diet has two checklists that should be followed. The Weekly Diet Checklist and the Daily Diet Checklist. As you go through your days and weeks, simply check the boxes as you go. It is easiest if you plan out your daily menus ahead of time so you can make sure that you check all the boxes in a day without forgetting something. The purpose of the checklists is to help become aware of what and how you are eating. The checklist also will assist you in making decisions on what to eat. It also prevents cheating, because it is a lot easier to cave in and get a burger or pizza if you do not have a meal planned and prepared for.

In general, the daily diet represents a minimum for each food. It is OK if you decide to throw in a little extra fruit or veggies or Omega-3s into your daily menu. You should also be eating until you are 80% full. This is perhaps the most difficult part of the diet. Most of us are accustomed to eating until we are completely full or until all the food is gone. We live in a world of abundance and should not shy away from the idea of leftovers or not finishing everything on our plate. Most leftovers can be saved and used the next day with slight adjustments to the daily menu. Learn to stop before you are completely full. Your brain takes about 20 minutes to register how full you are. Take your time while you eat. When you stop at 80%, chances are, 20 minutes later you will be at 100%.

If you get to the end of your meal and have eaten all of your allotted servings on your menu and are still hungry, there is no harm in going back for some extra food. Try to eat more of the veggies and greens before you go back for the high carb items like beans, whole grains and potatoes. Remember to stop at 80%. Check in mentally asking yourself what percentage full you are.

Another tool that is healthy and beneficial is Intermittent Fasting. This can be done two or three times per week. You simply don’t eat for 12 to 16 hours during the 24-hour day. For example: Finishing eating dinner and for the night by 7:00 pm and then have breakfast at 7:00 am. That is a 12 hour intermittent fast. For a 16 hour fast you could finish eating by 8:00pm then eat the next day at noon. During your fasting period drink water or herbal tea. Giving the body and digestive tract a rest is very healthy.

In the back of this packet there are several sample menus. These can serve as inspiration for what you can do for your daily menu plans or you can copy them exactly if you can’t think of anything. Use Dr. Christensen’s Healing in the Kitchen manual for recipes and ideas. It is generally recommended to include only one or two items from the Weekly Diet Checklist in any given daily menu.

If you find yourself cheating and buying a burger or sneaking Twinkies, take responsibility. Record your cheats on the Weekly Diet Checklist so that you can look back and see how you can do better the next week. It is OK to cheat every once in a while. What you eat most of the time is more important that what you eat some of the time. And honestly, if 80% of your meals follow this diet, you will feel the difference. That being said, there should only really be one or two cheats in any given week. Look at these cheats as a reward for eating healthy rather than something to hide and be ashamed over. Over time, the more you eat you healthy, the less you will desire the unhealthy foods you left behind. If you find yourself cheating every day or multiple meals in a day, you may want to take a step back and reevaluate your diet choices.

We hope that you find your experience with the LAW Diet enriching, wholesome and even fun as you learn to make new foods and reap the benefits of a healthy diet and a better lifestyle. The LAW Diet is designed and patterned after those groups of people who enjoy both a long Lifespan AND a long Health span. As you get into the groove of eating healthy and feeling healthy, bad habits of the past will be in your past.

Click on these links for helpful LAW diet handouts.

LAW Diet Packet

https://drive.google.com/open?id=1sY8f_UPkaOo36vk2z3C5bIIT4XNXKAgX

LAW Diet 2 Weeks (tracker)

https://drive.google.com/open?id=1QF5JZYsc6vgvKC328H0eDz3mBVO16dqC

Blessings,
Dr Kyle Christensen, DeGrey Christensen and our healthy staff