One quarter (25%) of those over 65 living in the U.S. will fall this year. My client’s results could’ve been far worse; every 19 minutes a senior dies as the result of a fall. The vast majority of the time, medications are a major contributing factor.

Loss of balance, blood pressure and blood sugar issues are just 3 reasons why seniors have increased tendency to fall. Medications play an integral role.

Medications to control blood pressure and blood sugar keep those parameters within very narrow ranges that may not allow the body to respond appropriately to the situation at hand such as what happened to my client. Addressing these issues through diet & lifestyle changes can frequently allow one to work with their doctor to decrease or eliminate the meds altogether. Thus eliminating a major contributor to falls. I can offer assistance and coaching for this.

But blood pressure and blood sugar meds are only a very small fraction of drugs that affect seniors adversely. Most affect balance and mental clarity more directly and can contribute to both dementia and Alzheimer’s disease. The problem is so pervasive that there are well-written & documented criteria for evaluating the appropriateness of medication in seniors and getting them on less dangerous drugs, if your doctor uses them.

The Beers’ Criteria is not about alcohol-containing drinks made from hops! Dr. Beers was a gerontologist who put together an extensive list of drugs known to contribute to problems in the elderly. The list involves entire classes of drugs that can be problematic in the elderly. Reasons can go far beyond balance and mental clarity issues (some drugs cannot be metabolized as readily due to impairment in kidney function, for example, that can be quite common in older people.) However, many classes of drugs are on the list primarily because of balance issues. Many also contribute to dementia.

Are you taking sleeping pills? Most are on the list. Sedating anti-histamines, like Benadryl? On the list. (many people take these before bed thinking they are safer than sleeping pills.) What about anti-anxiety meds, anti-depressants, anti-psychotics or PM versions of over-the-counter pain relievers? Also on the list. Drug to address asthma, nerve pain (especially shingles), over-active bladder, diarrhea, nausea and itching; again; on the list. All these drugs affect balance, sometimes for days after the effect of the medication has worn off. Many also affect mental clarity and contribute to dementia & Alzheimer’s.

In addition to this list; there is also another set of criteria that is more in depth called the STOPP/START criteria. STOPP is: Screening Tool for Older People’s Potentially inappropriate meds. START is Screening Tool to Alert to Right Treatments. The ‘right treatments’ here are safer drug choices; not lifestyle changes. Again, many conditions can be addressed through diet and lifestyle changes thus allowing people to get off the medication and frequently reversing the condition.

Were I someone that was on ANY medication (OTC or prescription) I would check in with my doctor to find out (1) Do any of my meds appear on the list? (2) If so, is there a safer medication we can look at instead? You might also decide to make lifestyle and diet changes that could result in you no longer needing medication. Again; I’m available to help teach you about such options.

Note: The above is intended only as education. It is not to be misconstrued as medical recommendations. Always check with a medical practitioner before stopping your medication.

The post It’s a Balancing Act: A Quick Primer on Drugs & Falls for the Over-55 Gang appeared first on Dr Leslie K. Empowered Wellness.

The foods we eat play a crucial role in maintaining cognitive health and preventing neurodegenerative diseases. Our brains require a steady supply of nutrients to function optimally. Indeed, it’s estimated half of our Calorie intake is utalized by our brains! Give that some thought the next time you’re tempted to fill up on junk! You’ll see why what we eat can significantly impact our cognitive abilities, mood, and overall brain health. In this article, we’ll explore the connection between nutrition and brain health. We’ll focus on omega-3 fatty acids, inflammation, blood sugar regulation, and the impact of certain foods on clear thinking.

Omega-3 Fatty Acids: Essential for Brain Health

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for maintaining brain health. They are primarily found in nuts, seeds, and some fish like salmon, mackerel, and sardines. Omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are vital for brain function and development.

Benefits of Omega-3 Fatty Acids

1. Supporting Cognitive Function: Omega-3s are integral to maintaining the structure and function of brain cell membranes. They play a critical role in cognitive processes, including memory, learning, and problem-solving.
2. Reducing Inflammation: Omega-3 fatty acids have anti-inflammatory properties that help reduce brain inflammation linked to cognitive decline and neurodegenerative diseases like Alzheimer’s.
3. Enhancing Neuroplasticity: Omega-3s support neuroplasticity, the brain’s ability to reorganize and form new connections, essential for learning and memory retention.

Balancing Omega-3 and Omega-6 Fatty Acids

While omega-3s are beneficial for brain health, an excessive intake of omega-6 fatty acids, found in many processed foods and vegetable oils, can lead to inflammation. The typical Western diet is often high in omega-6s and low in omega-3s. This creates an imbalance that can contribute to cognitive decline and inflammation-related diseases.

A study published in Frontiers in Aging Neuroscience highlights the importance of balancing omega-3 and omega-6 fatty acids for brain health.  Suggestions are that a diet rich in omega-3s can support cognitive function and reduce the risk of dementia.

Also note that there is a need for caution regarding where you get your Omega-3. Most sources of fish, (even those from wild sources in Alaska and Noway) are contaminated with mercury.*

Blood Sugar Regulation and Cognitive Health

Maintaining stable blood sugar levels is essential for brain health. The brain relies on a steady supply of glucose for energy. Fluctuations in blood sugar can negatively impact cognitive function, mood, and memory.

Impact of High Blood Sugar on the Brain

1. Cognitive Decline: Chronic high blood sugar levels, often associated with diabetes, can damage blood vessels in the brain. This can lead to cognitive decline and an increased risk of dementia.
2. Inflammation and Oxidative Stress: Elevated blood sugar can cause inflammation and oxidative stress. That can damage brain cells and contribute to neurodegenerative diseases.
3. Insulin Resistance: Insulin resistance, a hallmark of type 2 diabetes, has been linked to cognitive impairment and an increased risk of Alzheimer’s disease.

Dietary Strategies for Blood Sugar Control

1. Choose Low-Glycemic Foods: Foods with a low glycemic index, such as whole grains, legumes, and non-starchy vegetables, release glucose slowly into the bloodstream. this helps maintain stable blood sugar levels.
2. Eat less fat: Too much saturated fat in our diets results in fat clogging up the metabolism in our cells as well as clogging our arteries. Studies dating back to the 1930’s show that low-fat high-fiber diets can reverse insulin resistance in just days. 
3. Avoid junk & baked goods: Those french fries and that bun promote insulin resistance as much as cake and ice cream in the big picture. 

A study in the Journal of Alzheimer’s Disease emphasizes the importance of blood sugar regulation for cognitive health. It suggests that dietary interventions targeting blood sugar control may reduce the risk of neurodegenerative diseases.

Inflammation, Dementia, and the Role of Nutrition

Inflammation is a natural response to injury or infection. However, chronic inflammation can harm the brain and is associated with cognitive decline and dementia. Diet plays a significant role in modulating inflammation. Some foods promote inflammation in the brain; while others reduce it.

Foods That Reduce Inflammation

1. Fruits and Vegetables: Rich in antioxidants and phytonutrients, fruits and vegetables help combat oxidative stress and reduce inflammation in the brain.
2. Healthy Fats: Foods rich in omega-3 fatty acids, such as fish, nuts, and seeds, have anti-inflammatory properties that protect brain health.
3. Whole Grains: Whole grains contain fiber and antioxidants that support brain health and reduce inflammation.
4. Spices and Herbs: Turmeric, ginger, and garlic have anti-inflammatory compounds that support brain health and cognitive function.

The Impact of Inflammatory Foods

1. Processed Foods: High in unhealthy fats and sugars, processed foods promote inflammation and negatively impact brain health.
2. Excessive Omega-6 Fatty Acids: An imbalance of omega-6 to omega-3 fatty acids can lead to inflammation, emphasizing the need to consume omega-6-rich foods in moderation.
3. Refined Carbohydrates: Foods like white bread, pastries, and sugary snacks can cause blood sugar spikes and contribute to inflammation.
4. Cholesterol & Saturated Fats: Cholesterol clogging the arteries of the brain plays a key role in the formation of amyloid plaques in the brain. Limiting your intake of animal products, including dairy and eggs is a prudent choice.

A study published in The Lancet Neurology highlights the connection between inflammation and cognitive decline. It emphasizes the importance of an anti-inflammatory diet for maintaining brain health and reducing the risk of dementia.

Tau Tangles, Beta-Amyloid Plaques, and Diet

Tau tangles and beta-amyloid plaques are hallmark features of Alzheimer’s disease. Their accumulation in the brain is associated with cognitive decline. The exact relationship between these proteins and diet is still being studied. Hpwever, emerging evidence suggests that nutrition plays a role in modulating their effects.

The Role of Diet in Tau and Beta-Amyloid Accumulation

1. Plant-Strong Diet:  A diet rich in fruits, vegetables, whole grains, beans, nuts and seeds has been linked to a reduced risk of Alzheimer’s disease and may help prevent the accumulation of tau tangles and beta-amyloid plaques. Some meat; mainly fish (and lesser amounts of beef and chicken) can be added to the diet.
2. Antioxidant-Rich Foods: Foods high in antioxidants, such as berries, dark chocolate, and green tea, may protect against oxidative stress and reduce the accumulation of harmful proteins in the brain.
3. Polyphenols: Compounds found in foods like grapes, red wine, and olive oil have been shown to have neuroprotective effects and may help reduce tau and beta-amyloid levels.
4. Caloric Restriction: Some research suggests that caloric restriction and intermittent fasting may support brain health and reduce the risk of neurodegenerative diseases by enhancing autophagy, a process that clears damaged proteins from the brain.

A review in Frontiers in Aging Neuroscience explores the relationship between diet and Alzheimer’s disease, highlighting the potential role of nutrition in preventing tau tangles and beta-amyloid accumulation.

Dietary Recommendations for Optimal Brain Health

To support cognitive function and protect against neurodegenerative diseases, consider incorporating the following dietary strategies into your daily routine:

1. Focus on Omega-3s: Include sources of omega-3 fatty acids, such as fish, flaxseeds, and walnuts, to support brain health and reduce inflammation.
2. Balance Omega-3 and Omega-6: Aim for a balanced intake of omega-3 and omega-6 fatty acids to prevent inflammation and promote cognitive well-being.
3. Maintain Stable Blood Sugar Levels: Choose low-glycemic foods, increase fiber intake, and limit added sugars to support blood sugar regulation and cognitive health.
4. Adopt an Anti-Inflammatory Diet: Emphasize fruits, vegetables, whole grains, healthy fats, and spices to reduce inflammation and protect brain health.
5. Incorporate Antioxidant-Rich Foods: Include foods high in antioxidants, such as berries, dark chocolate, and green tea, to combat oxidative stress and support cognitive function.

Nutrition plays a vital role in maintaining brain health and preventing cognitive decline. By understanding the impact of omega-3 fatty acids, blood sugar regulation, inflammation, and dietary choices on cognitive well-being, we can make informed decisions to support our brains throughout life. Embracing a nutrient-rich, balanced diet can help protect against neurodegenerative diseases and promote a vibrant, healthy brain.

*For a vegan source of algae-derived Omega-3 click here:

The post Nutrition and Brain Health appeared first on Dr Leslie K. Empowered Wellness.

Great opportunity for me to expound on this way of eating and tell a client success story.

Simply stated, the components of this diet; less animal foods, more plant foods, and little or no dairy feed the good bacteria in your gut Microbiome.

Those bacteria are responsible for making dopamine, serotonin, and GABA. They all positively affect our moods. And keep our heads clear.

And when you eat more of these foods, you’ll have more of these bacteria and they’ll crowd out others.

The others are responsible for increasing inflammation, and often our cravings for fatty, salty, and sweet foods.

Feed the inflammatory bugs and that, as you might imagine, can get into a vicious cycle.

But what are whole food starches and are there more reasons to eat them?

Whole food starches are among the healthiest foods on the planet.

Most are fairly nutrient-dense.

But here’s the key, they’re Calorie-dilute.

That means you can eat lots of them and not be concerned about gaining weight as you fill your tummy. (An entire pound of potatoes has only 330 Calories! By way of comparison: that’s about the same calories as 4oz. of french fries; 1/4 the amount of potatoes. )

One result is that my clients can stop calorie and carb counting and still lose weight.

My client, Lorna is a great example. Lorna walks with crutches after surviving polio as a child. That makes exercise difficult for her. It also tends to make her less active than others. She spent her lifetime counting calories to maintain weight and going hungry to lose it.

After about 3 months of this approach to eating, Lorna has been able to lose almost 10 pounds. More importantly, she started to realize that she didn’t really need to count calories anymore. She felt satiated with the amount of food she was eating and was still losing weight. (Her name & story are being used with her permission.)

You see, an extra advantage to this way of eating is that thylakoids get all the way down to the colon before they are digested. (Thylakoids are good chemicals in unbroken cell walls, unique to plant foods.) So, they use more calories being digested AND their arrival undigested, in our colon signals to increase production of leptin. That decreases your appetite. (Thylakoids are broken down by grinding grains & overcooking vegetables.)

And here’s the REAL advantage: this means we eat less for as much as 12 or more hours after they arrive in our colon. So, eat oatmeal for breakfast and you’ll likely find yourself still wanting SOME, but less lunch. And eating far less at dinner and not snacking that evening.

So exactly what are whole food starches?

Beans of all types, whole (unpulverized) grains, and seeds like quinoa, brown rice, millet, barley, corn, sweet potatoes, and winter squash to name a few.

The one important thing to mention is minimizing the addition of fats that could quickly counteract the calorie saving. It can also feed the pro-inflammatory bugs.

You can use salsa, marina sauce, or a variety of other nutrient-dense & low calories toppings. Or try mixing your starches with other veggies, or balsamic vinegar. Creamy sauce made with a small amount of nuts, nutritional yeast, and herbs is another alternative.

The possibilities are endless.

Want the recipe for my quick creamy cashew sauce? Email me.

In my next blog, I’ll talk about the connection to more energy.

The post Improve Your Moods, Energy & Clarity with Your Fork. (part 1) appeared first on Dr Leslie K. Empowered Wellness.

And with CoVid-19 raging, people want easy answers to boosting immunity and decreasing the likelihood of serious illness. Recently green tea and dark chocolate have also appeared in the news as immunity boosters.

“One particular nutrient or food isn’t going to help you or hurt you that much.” Is usually the response they get from me.

Your health, overall, is about the totality of what you do day in & day out; not any one specific nutrient, no matter how potent.

It’s not about the individual food or the individual supplements but the totality. Vitamin C is good. Vitamin D is important, mushrooms have immune complexes in them. Turmeric is anti-inflammatory.

But all those things aren’t going to matter much if you’re putting them in an inflamed overweight body, burdened with damage that you may not even know is there and that you keep damaging by your everyday actions; what you put in your face.

And whether you know it or not, you could be further along on the path to disease and disability than you think.

Here’s the hard truth your doctor likely never told you: It is virtually certain you have atherosclerosis; the beginnings of heart disease, and maybe other diseases as well.

“Boy that’s a bold statement, Leslie, how do you know?” I can hear you saying.

Simple, studies (done at autopsy on children who died in accidents) show consistently that 50% of kids age 10-14 have ‘fatty streaks’ in their arteries; considered the first stage of atherosclerosis. That’s right, kids 10-14 years old! These are studies dating back to the Korean War, long before our current obesity epidemic!

So, it’s easiest just to assume you’re likely further along in the continuum than you think and start taking the action to undo the damage.

Here’s the good news: the human body has AMAZING regenerative & recuperative abilities.

Even people with advanced heart disease, heart failure, type 2 diabetes, fatty liver disease, and more can reverse much of their damage by eating a predominantly plant-based diet.

And with such a diet, people, even with advanced disease, can be more comfortable in weeks and can reduce the overall burden of disease in months.

Ok. So now the “what to do.”

(1) Start eating more plants: Starting today, eat salads that are twice as big (without fat-laden salad dressing) and eat them twice as often. So a big salad for lunch & another with dinner.

(2) Cut the amount of animal food you’re eating. I suggest that you take every potion & split it in 3. That way you’re effectively eating 2/3 less.

(3) Add whole, in tact grains & starches to your diet: brown rice, quinoa, millet, barley, sweet potatoes, etc. They will fill you up for far fewer calories and the added fiber will help feed the good-guy bugs in your gut and decrease inflammation.

(4) Work on eliminating dairy: dairy; even organic grass-fed, is loaded with naturally occurring hormones and growth factors that lay down fat, stimulate cell growth and reproduction and leave you more open to a large variety of diseases.

(5) Eat more fruits & vegetables (in addition to the salads mentioned above).

Now that you’re doing all this, adding in the turmeric, the Vitamin C, Vitamin D, and mushrooms makes sense on top of a good foundation.  The chocolate and green tea; good too. Just be sure the chocolate is non-dairy dark chocolate without a lot of added sugar and cocoa butter. Those changes can enhance immunity but remember that immunity starts with getting more of the basic building blocks found in fresh fruits & veggies into your body every single day.

Please share this with others that would enjoy it and watch for upcoming news of new programs.

The post Inflammation, Food, Immunity, and CoVID-19 appeared first on Dr Leslie K. Empowered Wellness.

I think much of the fear has moved beyond healthy respect, normal avoidance and prevention all the way into a full panic mode.

A couple of things about panic:

1. We don’t make good decisions when we are operating out of panic. This is how our brains are wired. When we go into ‘fight or flight’ response, our frontal cortex is essentially shut down & overpowered by the more primitive part of our brain that can’t see anything more than the two options of either running away or fighting back. Since we are being told there IS no ammunition to fight back, we’re all in fear mode dutifully panicking inside the 4 walls of our homes. I’m not necessarily saying this is wrong, but I AM saying it’s very difficult for us to look at the problem and bring sane science to bear here. (more on what some experts are saying next time).
2. The hormones racing through your system when you’re in ‘fight or flight’ are damaging to your body in multiple ways.
   • These hormones adversely affect the very immune system you want and need to be strong to fight this invader.
   • These hormones also adversely affect multiple other systems in our bodies, most notably our cardiovascular system and our digestive system.

How your body behaves differently in “Fight or Flight” response:

We all have heard about highly stressed executives and how much more prone they are to a heart attack.

But did you know that the same hormones that are active in fight or flight also cause digestive issues and a tendency to lay down extra fat!? Yup! It’s true; when Cortisol levels are high, we gain weight easier, our blood sugar levels are adversely affected and our hormones that regulate hunger and appetite are impacted as well. In addition to all that, the digestive system basically shunts everything you take in either for immediate use, raising your blood sugar levels or for immediate storage, laying down extra fat. Yeah, so basically, forget intermediate functions like glycogen storage, general repair, growth, immune function and more. By evolutionary standards, this makes sense; get through the crisis and then worry about repair. But when stress is chronic, it has devastating results.

So what are some basic mechanisms to get us out of the loop?

1. Limit your exposure to amped-up coverage. Do you really need to listen to the news, the President or local news conferences daily? Be selective.
2. Get some aerobic exercise. The hormones our body secretes in fight or flight are designed for us to have the capacity to run or fight back. Aerobic exercise mimics that; thus using up the hormones. This gets us back into a healthier state.
3. Meditate, do yoga, self-hypnosis, EFT tapping or use other methods. Most are working via video call) to bring your brain and nervous system back into alignment. (Contact me for a referral to a practitioner if needed)
4. Get a chiropractic adjustment. It also helps normalize nervous system function & helps the connection between your Nervous System and your Immune System
5. Eat your fruits & veggies: Keeping your diet balanced positively impacts all your systems. Just start here.
6. Breathe: If you’re not someone who has ever adopted meditation, yoga or other things, just the simple act of taking 10 long slow deep breaths several times daily can be a big help. Try it before you sit down to eat a meal. It will bring the hormone levels down a little and will help your digestive system do a better job of processing your food properly.

So, what this about CoVid 19 and it being an ‘equal opportunity invader?’

We’ve heard some amazing things over the past month: over a million cases of the infection, 100,000 deaths world-wide and tragic stories.

We’ve heard that most cases of death are in older people with weakened immune systems, but we’ve also heard of the tragic cases of healthcare providers and younger people dying. Let’s look a little closer: Much of the data is still being calculated and interpreted. However, a study undertaken by the Kaiser Foundation has concluded the following:

1. About 4 in 10 of ALL adults over 18 are at risk for more serious infection.
2. Just over ½ of those in #1 above are age 65 and older. (Therefore, a little less than 2 in 10 under 65 are at increased risk)
3. The adults between 18 and 64 that are most at risk have these co-morbidities: heart disease, chronic obstructive pulmonary disease (COPD), uncontrolled asthma, diabetes, or a BMI greater than 40.

Note: They did not track cancer or immune system compromise as a co-morbidity (they chose to not track that so that it wouldn’t falsely elevate the stats).

Further research on the rates of the above conditions in the US indicates that in adults 18-64, about 9.4% have diabetes, about 8.2% of those living in rural areas have COPD and about 4.7% of those in metro areas have COPD. About 7.1% of adults in the U.S. have asthma and about 60% of that is uncontrolled. I was unable to find data that distinguished adults 18-64 from the rest of the population regarding morbid obesity but 18% of the general public is considered morbidly obese. (All found by simple google search)

Given all these factors together, a picture emerges of the ‘at risk’ adult under 65 which basically suggests that while there could be a very rare exception, almost all the people developing serious disease have one or more conditions that pre-disposes them to the disease.

Here’s the thing that most others won’t say: too many people with the conditions listed above (and other diagnosed health conditions as well) don’t really think of themselves as being chronically ill and so don’t want to recognize that they are more susceptible than others to this and other infections.

Add this to the fact that the media reports deaths by age and generally doesn’t mention mitigating factors and we can begin to see some of the reasons the public is so spun up about this infection.

Yes, it is theoretically possible for an otherwise healthy person to get Covid 19 and die of it, just as it’s theoretically possible for them to get some other infection they could die of. There are no guarantees in life.

Part of what I’m attempting to distinguish here is that too many of us who have chronic conditions and take medication to mitigate symptoms ignore our problems and consider ourselves ‘healthy’ or fool ourselves into believing we are invincible when the data clearly shows otherwise. These health conditions make people more susceptible to death from ALL causes. Considering that and in light of these stats, I’d like to suggest that it’s time that if you have any health condition, you take an honest look at it and make a choice to do something about it. Most chronic conditions can essentially be reversed with the right diet and lifestyle.

So while you’re stuck at home, you might give some thought to some questions like:

1. Am I going to use this time to begin to address some of my health issues that may make me more susceptible to other problems (including CoVid19)?
2. Are the health conditions I have amenable to being resolved with diet and lifestyle?  (the answer is likely ‘yes’ but you may need assistance)
3. Am I willing to put a plan in place that can help me reverse these conditions?
4. If you’re on any medication: Do I understand the long-term effects of the drugs and other conditions they are likely to cause?

And perhaps most importantly: Am I willing to accept the consequences of my inaction?

I’m happy to offer a Free Consultation about your condition.

The post CoVid 19-An Equal Opportunity Invader? appeared first on Dr Leslie K. Empowered Wellness.

The paleos feel vindicated. Some vegans that just read headlines are shaking their heads in frustration and the rest of you are saying, “What the heck?”

There have been a couple of headlines over the last couple of weeks about the supposed ‘non-advantages’ of eating plant-based.

Let’s look at things a little closer: A study came out a couple of weeks ago that claimed vegans & vegetarians we’re no better off than meat-eaters in terms of likelihood of having a stroke.

First, the terms vegan, vegetarian and meat-eater say NOTHING about the quality of one’s diet. You can go to Whole Foods and find a plethora of garbage that is processed & loaded with fat, processed carbs, and sugar.

You could have 3 vegan donuts for breakfast, 2 vegan hot dogs for lunch, and some other processed junk for dinner, getting 70% of your calories from fat and still be considered vegan! So, the first misleading flaw; the terminology and the underlying assumption that all vegan diets confer the same risks & benefits.

Then there’s the whole question about how the data was collected, extrapolated on & interpreted.

They relied on the use of questionnaires, asking people to recall how many times in the past year they had consumed 130 different food items.

Can YOU accurate tell me how many times in the past year you’ve eaten, say an apple? What about an orange? A serving of green beans? Mashed potatoes? A serving of spinach, a steak? Studies that have looked at the recall methodology have concluded that this kind of data is actually worse than no data because it’s so misleading. (Several recall studies show that Americans don’t take in enough calories to maintain their weight, for example!)

Further, they then took the results (number of times people ate ‘X’) and multiplied it by standard serving size to calculate nutritional content. That means if you eat an 8 oz. bag of chips while you’re watching TV and I ate ½ ounce, is the same!

In conclusion, the study was so flawed as to be worse than useless based on the press it’s now getting.

Also, another study published a couple of days ago. I’ll have more on that soon.

So what does the data really show? Study after study shows that people who eat a well-structured plant-based diet have much lower incidences of all chronic diseases. (Note that well-structured plant-based doesn’t necessarily mean vegan but it also doesn’t mean eating animal food daily.) I’ll detail more about the ‘well-structured’ part and you can learn more about who these folks are & how they live in my upcoming “JumpStart Your Weight-Loss & Hormone Balance” FREE online program October 7-11. You need not be online at a specific time. The 5-day video series will arrive in your in-box daily once you register.

The post And Now for the Latest Sensational (B.S.) Headline. Vegans! appeared first on Dr Leslie K. Empowered Wellness.

Does this mean I have diabetes? Or I’m likely to get it? Can’t I just take a pill?

‘No,’ ‘not necessarily but maybe’ and ‘you can but. . .’ are the short answers. You COULD take a pill for ‘pre-diabetes’ and you could take a pill (or a shot) if you get the full condition. But most people don’t realize that medication will not make you ANY less likely to experience the negative consequences (or sequalae) associated with the disease. And there are NO studies that show that taking medication at the pre-diabetes stage will help avoid the full-blown condition! Only diet and lifestyle change can do that.

The major consequences of diabetes are diabetic neuropathy; leading to unrelenting pain, circulatory problems; leading to amputations of toes and more, kidney disease; leading to dialysis and possible necessity for transplant, diabetic retinopathy; leading to blindness, and heart disease; leading to heart attack and commonly, death. If THAT list isn’t enough to get you to pay attention for yourself, maybe the idea of putting your family thru all that is something that might concern you.

So now, what do you do? Many people try to address this thru a keto or paleo diet but I’m going to suggest that this isn’t the best approach. Heart disease is already the #1 killer in this country and it’s unlikely that such a diet, made up of mostly animal foods and some veggies, will diminish your chances of cardiovascular issues. (Actually, just the opposite is far more likely).

Many people are surprised when I tell them the latest research; that diabetes happens because there’s too much FAT in the cells and because of that, insulin is unable to escort the sugar in! If you picture a cell like house during a crowded house party; your escort (Insulin) brings you to the party (you are sugar) but there are so many other folks (fat) blocking the door, you literally can’t get in & neither can you other (sugar) friends. You have to wait outside until they leave. (And the sad truth is that Insulin is trying to lead you into the house so you can refresh the snacks, clean things up & keep the party going but FAT is the drunken neighbors & frat friends that are making a royal mess and won’t leave!)

In fact, the latest meta-analysis (a study that reviews other studies) showed that INDEPENDENT of body mass index (BMI) people who had the highest plant-based food intake had a 23% -30% lower risk of developing diabetes than those who ate more animal foods. That means that obese people who adopt this diet have a likelihood of being able to avoid diabetes that is nearly the same as that of their thinner counterparts.

People are also shocked by the rapidity with which pre-diabetes and full on type 2 diabetes can be reverse with diet. My clients who start a low-fat plant-based diet are often discontinuing medication (with their doctor’s consent) in 2-4 weeks! In addition, because they are eating low fat, plant-based; significant weight loss is common as well.      

So what foods are these folks eating?  Another thing that surprises people is that they can eat potatoes, sweet potatoes, and other foods they think of as ’forbidden’ as long as they’re NOT slathering them with butter or sour cream. I regularly eat baked potatoes with mushrooms sautéed in wine or concentrated veggie stock & garlic (you can also add nutritional yeast to give it a buttery flavor). Whole food starches, it turns out are NOT pro-inflammatory. (If you doubt this, look up what the Okinawans eat. They are the longest living people in the world.) The beauty of eating this way is that you can eat all you want & still lose weight.                                                  

Another thing I love about this diet is the simplicity of throwing a meal together with little or no forethought. My dinner tonight consisted of Japanese black rice (AKA forbidden rice or emperor’s rice) and a veggie & tofu saute of onions, garlic, fresh basil, summer squash and broccoli. Those happen to be what was in the frig, so that’s what got thrown in. It was sauteed in concentrated veggie broth (I use “better than bullion” concentrate & water). The tofu was the pre-cooked stuff with sriracha spices. The spiciness of the sriracha tofu blended really well with the fresh basil, onions & garlic to give the veggies a  yummy savory/spicy flavor that went well with the nuttiness of the black rice. A simple unplanned meal was on the table in about 30 minutes.

So if the idea of losing weight while diminishing your likelihood of getting diabetes, heart disease or a number of other chronic diseases appeals to you, watch for upcoming info on group programs I’m putting together for the fall.

The post My Doctor Says I Have Pre-Diabetes. . .Now What or SO What? appeared first on Dr Leslie K. Empowered Wellness.

Falsification of data that has resulted in at least 17 medical research papers being retracted and accusations that Duke was silencing would-be whistleblowers since at least 2008 are not something to simply to get over, nor should they be.

That Duke has now gotten a ‘slap on the wrist’ and has new restrictions surrounding all their grants is a good thing. How much difference it will make for them and others like them and if systemic change will happen, we will only see as time goes on.

This all makes the job of those of us committed to bringing you the truth in health even more difficult. There more and more papers being withdrawn for falsification all the time making it more difficult to discern who and what to believe.

In my last blog article, I talked about how the FDA is now using a technique known as “close-hold embargo” to dictate that those reporters and media outlets who agree to not ask (hard) questions will get information first (for controversial press releases). Thus, they can only parrot the press release which is often written in a way to make results look better. Now we find that information in peer-reviewed published studies is being falsified by those who used to be known as ‘the best of the best.’

Now, more than ever, it becomes incumbent on all of us to purchase health care; ALL medications and procedures, with caution. Is the procedure being suggested to you the best thing for YOU?

Often a procedure or medication is recommended because it is the proverbial CYA (cover your ass). The doctor who is recommending it is using opinion and recommendation based on demographics and other parameters promulgated by the very organizations that will benefit monetarily from you having the procedure done or taking the medication. It has been put forth so aggressively, that it has become the standard of care though the benefits may be negligible. Sometimes, though less often, the doctor benefits directly as well. Such is the case in cancer treatment where self-referral arrangements and mark-up of drugs can account for up to 60% of a center’s income! But it’s also true of many diagnostic procedures as well. 

How do you handle this? One way is to take a step back & require more information before consenting to ANYTHING. Information, NOT in the form of a brochure or a recommendation as they are also written by the same groups. Information in the form of at least 2 studies by different authors that you can take home and review before consenting.

If you or someone you love has a concerned based in any procedure or medication. I can help. Not through medical advice but thru consulting and research so we can look at the truth together and you can make the best decision for you. Call me today.

The post An Honest Look at Dishonesty in Healthcare Research appeared first on Dr Leslie K. Empowered Wellness.

Did you know that science doesn’t support and the U.S. Task Force on Preventative Medicine doesn’t recommend yearly physical exams for most people?

Did you know that science doesn’t support & US Preventative Medicine Task Force doesn’t recommend the use of low dose aspirin to prevent a primary cardiovascular event in people under 50 or over 70? Further, they only recommend it in those 50-70 if they have a greater than 10% risk assessment.

Did you know that over the past several years, the standard for what is consider abnormally high blood sugar has changed? Because of this, it’s estimated that 100million adults in the US are probably considered ‘pre-diabetic.’ However, there is no evidence that treating these people provides any benefit (aside from enhancing the bottom line of the drug industry and perhaps of doctors.)

Did you know that most blood pressure medications only lower blood pressure by an average of 2-6 mmHg!?

And did you know that you can lower you blood sugar and your blood pressure and correct multiple risk factors in as little as 2 weeks on the proper diet!?

So why is all this such a big deal? The inherent problem is turning healthy people into patients, disempowering them unnecessarily and then having to treat the REAL problems that develop. Take the case of the man that develops sexual dysfunction as a result of blood pressure meds; or the athlete I know that developed muscle problems after going on statins for a cholesterol level that could easily have been helped by diet. I could come up with many more examples. We must, as a society, begin to look at the real fact that much of the cost and harm done by medicine could be avoided if people had enough information to address issues with diet & lifestyle first.

Learn more in my upcoming program; Empower Your Health & Choices: Food Over Medicine; Tuesday & Thursday evenings April 2-16, 2019 at 6:30 pm in Morro Bay. Learn more & register here. Got questions? Book a time to talk here. (The program will be recorded. Registrants who miss a session will get access to the video)

The post The Medicalization of Life. . .the saga continues appeared first on Dr Leslie K. Empowered Wellness.

You could file this under “they (the most renowned medical journals) will publish anything.” But that would miss the point. (Note: this WAS published in the Christmas issue; an annual light-hearted look at health & medicine. Though studies in it ARE held to usual standards)

These researchers set out to upset the norm and they did.

The history: for over 20 years, medical journals & researchers have used the fact that there are no randomized clinical trials (RCTs) of this lifesaving device (the parachute) to justify not doing RCTs on a variety of (‘lifesaving;’ in their eyes) procedures and drugs.

But what these brilliant scientists set out to show is what happens when (1) scientists have preconceived notions of ‘truths’ and (2) results are taken out of context. Read the abstract HERE to see what I mean. Even a read of the full article, below it, doesn’t fully show what’s going on (not a minor point!).

So they got 2 groups of people together and randomized them; one group with parachute backpacks; one group with backpacks that looked & felt the same (the control) and had them jump from one of 2 planes! The results showed there was no statistically significant difference in injury rates and no one died! (Only one picture reveals the ‘how.’)

Interpretation:  (RESEARCHERS’ EDITORIAL HERE) My thoughts: (1) Preconceived truths & their limits: What we all accept as true that limits us. In medicine & health, this can be a procedure, a drug or the results of a test. For example, people use meds to control blood sugar levels in Type 2 Diabetes and think they are helping themselves. However, studies show that ‘well-controlled’ diabetics still go blind, lose toes and have kidney and heart problems at nearly the same rate as though who are not controlled! Our (and our doctor’s) preconceived notion that the drug and ‘normal’ test results it produces will make us healthy limits many people from being able to actually REVERSE their diabetes and actually get healthy. (This CAN happen in most people in as little as 10 days to 3 weeks. Get a basic intro to this and more in my upcoming Food Over Medicine Program or call me about private coaching.) This holds true of many things in medicine; from cardiac by-pass surgery to vaccines, from transplants to chemotherapy. I’m not saying that any of these things don’t work; just that our current paradigm makes it difficult for us (and our doctors and researchers) to ‘think outside the box’ & find better & healthier answers.

Interpretation: (2)Results taken out of context: Think; nearly every health headline you’ve ever seen. This is what causes confusion in medicine and especially in diet & nutrition. I went to Medscape.com (a site that summarizes current health research) and looked at the first nutrition article I found today: “Dairy Products Have a Mixed Effect on Mortality”   A closer look shows that this was data from the NHANES study which attempts to follow thousands of people longitudinally over a long period of time. Here’s the thing: numerous other studies of this same cohort have determined that most eat some version of the Standard American Diet (SAD) (high fat, high animal product) so the interpretation of this study likely only applies to people who eat the SAD diet. Numerous studies world-wide show that people on more plant-based diets with little or no dairy live longer. By taking this study out of context, we just add more confusion to our understanding of diet and lifestyle and how to live a good long healthy life.

So, where do you go from here? Learn to develop a discerning eye: What are the inherent limits of the study method & cohort (test subjects)? Are they looking at the big picture as well as the minute detail they’re trying to tease out? Does this apply to me or my family? If so, how? Don’t forget to ask who funded the study & what vested interest the researcher may have. Be aware that percentages are often  ‘relative’ instead of absolute: If a drug decreases the rate of heart attack from 1.0% to 0.5%, it can be called a 50% reduction! But the absolute reduction is only 0.5%.

Learn more about this and how to take better control of your health in my upcoming Food Over Medicine Program in March. Watch for upcoming announcements and details.

The post A Randomized Controlled Study of Parachutes; For Real! appeared first on Dr Leslie K. Empowered Wellness.