Natural Alternatives For Diabetes and Other Health Challenges

Natural Alternatives for Diabetes and Other Conditions

In this episode of the Outside Health and Fitness podcast I am excited to bring you my conversation with Christina Major. We discuss her approach and natural alternatives for diabetes, high cholesterol and high blood pressure. Through her site, she helps people make changes to their diet and lifestyle to manage their health without medications.

On Today’s show you’ll discover....

• ...a natural way to approach managing type 2 diabetes, cholesterol and high blood pressure,


• ...how easy it is to start exercising and impact your health (even if you’ve been sedentary up until now),


• ...and how to make healthy diet changes without depriving yourself of the foods you love!

I also review Every Body Walk, a really cool app for walkers that can help you keep track of steps, time and calories.

call the show: 207-370-9797

email: sws0926@gmail.com

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Last week, we talked about how a principle used in high altitude mountain climbing relates to the decisions we make during our adventures. Making better decisions in the backcountry means keeping this guiding principle in mind. If you missed that episode check it out and get all caught up!

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29 Million People with Diabetes in the US

The CDC estimates that there are 29.1 million people in the US with diabetes; almost 10% of the entire population! High cholesterol and high blood pressure are more common than ever and to deal with all of this many people find themselves on a matrix of medications. One helps with the cholesterol but contributes to the diabetes and the one you take for that makes your blood pressure soar. It can be a vicious cycle. Christina Major discovered how to reduce her cholesterol without medications and now helps others find natural alternatives for diabetes and other conditions through her site Crystal Holistic Health.

About Christina Major

Christina Major is a Holistic Nutritionist, Herbalist, Nutrition and Lifestyle Coach, professional health and nutrition speaker and owner of Crystal Holistic Health Consulting. She is a published diabetes author and has created programs, virtual grocery store trips, home study programs, and is a host of a the Health Guardian Angels Weekly Support Group.

She was featured as the National Association of Professional Women, VIP Woman of the Year 2010 and speaks both locally and nationally through dozens of live events and teleseminars, sharing the wealth of healthy living. She can be seen on various tv programs talking about health and diet.

How did Christina Get Interested in Helping People?

At the age of 24 Christina found out that her cholesterol was high. Her doctor wanted her on medication but Christina wanted to find another more natural approach. Through diet and exercise she was able to bring her cholesterol down. This excited her and caused her to want to learn more. Through her education she found that her metabolic type was very fast and that was a factor in her initial issue.

How did exercise play in a role in her improved cholesterol?

Exercise caused Christina's body to use up fat and provide a better hormonal balance. She used up the cortisol stored in her body which had helped trigger the insulin production and caused the fat storage. Once she had that down to a really low level her body released the excess fat.

Exercise doesn't necessarily increase your metabolism, what it actually does is help you move closer to normal. Many of the foods you eat and the lifestyle you lead (if you're sitting around with low activity) is not what your body was designed for. Your body was designed to be up , active and eating natural food. Anything opposite of that is repressing your metabolism.

Helping Other People

Christina was encouraged to get out and help others, people in her situation, that didn't have the option and were on medications. People don't want to be on medications, it's a vicious cycle where one medication causes issues that require additional medications. People want natural alternatives to diabetes and other conditions.

Recommended Exercise

If you haven't exercised in a awhile one of the best things to do is to go for a walk. Walking is an outstanding exercise because it strengthens your muscles and tells your fat cells to go to sleep. Fat cells also produce insulin which suppresses leptin, the hormone in the body that tells us we're full. Exercise changes all of that. As you start walking more, you want to do more, to get outside and have fun. If you are a diabetic who has foot issues Christina recommends swimming to get active without having to put pressure on your feet.

Follow Christina On-Line

Crystal Holistic Health

Crystal Holistic Health on YouTube

App Review Every Body Walk

I love this app because it's simple, tracks your steps, time and calories. It maps your walk and lets you share your progress with your Facebook and Twitter friends. Best of all it's easy and free!

Get Every Body Walk for the iPhone!

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Dealing with Dangerous Dogs

In this episode of the Outside Health and Fitness podcast we’re going to look at How To Deal with Dangerous Dogs and in the Outside Weightloss Segment we’ll learn about a simple food you probably have in your fridge right now that can help reduce your daily calories, get healthy and lose some of those unwanted pounds.

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There you are out for your morning run,bike or walk...and you're coming up on that house. You know the one...you're always nervous about going by. You never know if today the dog is out or in and if he is out will he be loose?

You know someday he's going to be loose and you'll have to deal with him but how? What is the best way to defend yourself or better yet, avoid an attack all together?

Well that’s exactly what we’re going to talk about today...what’s the best way to deal with an aggressive dog when you’re out exercising?

Dog Attacks

The CDC estimates that approximately 4.5 million people in the U.S., are attacked and bitten by dogs each year. They go on to say that approximately 1 in 5 people who are bitten need medical attention.

Unfortunately, there are too many stories of runners, bikers or walkers who have been attacked and even killed by dogs that have either been released by owners that can no longer afford to care for them or that have not been sufficiently restrained by their owners.

So what do you do if you encounter a dog that’s aggressive toward you?

Avoid Them

The very best way to deal with aggressive dogs is to avoid them. If there is a dog on your route that concerns you try changing your route. If you’re looking at a new route drive it a few times first and be on the lookout for potential situations.

Stay Alert

As always, stay alert while you’re running either:

• wear no headphones


• keep only one earbud in or


• keep the volume low so you can hear well.

Keep your eyes peeled and scan the neighborhood for potential issues and trust your gut instinct.

Learn to Read a Dog’s Body Language

While avoiding the situation is always the best line of defense sometimes aggressive dogs can’t be avoided. So how can you tell if a dog is potentially uncomfortable and considering an attack?

The Human Society says you need to watch their body language for the following signs:

• tensed body


• stiff tail


• pulled back head and/or ears


• furrowed brow


• eyes rolled so the whites are visible


• yawning


• flicking tongue


• intense stare


• backing away

Take a look at this video it demonstrates all of this body language so you’ll know excatly what to look out for.

Dos and Don'ts

If you get the feeling that a dog is uncomfortable and may be considering an attack keep the following dos and don’ts in mind to stay safe.

Don’t: Run or scream

Running will likely stimulate a chase instinct that all dogs have and the chances are slim you’ll be able to outrun a dog on the attack. Fight the urge to run and scream both may make the situation worse.

Do: Stand Still

Dog behavioral experts agree that one of the best ways to avoid an attack is to stand still and side-to the dog. This provides a more narrow target and let’s the dog know that you are not a threat.

Don’t: Make Eye Contact

While you’re profile to the dog keep him in your peripheral vision but avoid direct eye contact. Eye contact may cause the dog to lunge and he will likely consider eye contact aggressive communication on your part.

Do: Keep Arms at your side and hands in fists

Keeping your arms at your sides not only communicates that you aren’t a threat it also makes it harder for an attacking dog to bite your arm. Same with fingers, keeping them curled into fists so that your fingers don’t become biting targets.

Do: Slowly Back Away

Once the dog loses interest in you slowly back away and put some distance between you and the dog.

Don’t: Turn Your Back

Turn your back on the dog and run, you may trigger his chase instinct.

Do: Give a Command

If a more passive attempts aren’t working and the dog is still approaching, face him and give him a stern command like “Go Home”. It’s important, however that you still avoid eye contact.

Do: Give Him Something to Bite

If a dog does attack give him something else to bite like your jacket, water bottle or fanny pack...anything other than your arms or legs.

Do: Fight back!

Dog attacks can be fatal so if you are attacked fight back. Hit or kick the dog in the throat, nose or back of the head. Hopefully, you can stun the dog long enough to get away to safety.

At this point you should yell for help. If you can find a stick or other weapon use it but don’t go for the head, dogs have very thick skulls and chances are a head blow won’t help much.

Do:Roll into a Ball

If you fall during an attack roll into a ball and protect your neck, face and ears.

Should I Carry Mace?

There are pros and cons too carrying mace or pepper spray as protection on your runs, walks or rides. Ultimately, you’ll need to make this decision for yourself.

Pros:

Mace offers decent non lethal protection against four legged and two legged attackers. It’s inexpensive, small and easy to carry with you in a fanny pack or pocket.

Cons:

Mace can be used against you. It’s another thing you need to carry. You may start off carrying it during every run but overtime become complacent and end up in a situation without it anyway.

Here are some alternatives for Dog Repellent and Pepper Spray @ Amazon

What to do if you are bit?

The Human Society says that if you are bitten by a dog:

You should try not to panic and wash the wound as soon as possible with soapy warm water. Next contact your doctor for further assistance and then report the bite to your local animal care and control agency.

You’ll want to provide all the information you can to the animal control officer so the dog can be located. What color and breed was the dog, where did the attack happen, where did the dog go after the attack and so on.

I truly hope that you never have to deal with an aggressive dog but if you do remember:

• Don’t run or scream


• Stand Still


• Keep your arms at your side


• Keep your hands in fists


• Don’t make eye contact


• Stand side too


• If you are attacked give him something else to bite


• Fight back


• Protect your neck, face, ears and head

Best of all if you know there is an aggressive dog on your route, change your route, stay alert and do whatever you can to avoid an encounter.

Resources:

• What to do if a Dog Wants to Chase You


• How to Handle a Dog Attack


• CDC


• Human Society 


• Dog Bite Prevention

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This week in the Outside Weight-loss segment we’re looking at a small change outside your normal routine that you can make to help fight the fat and keep the pounds off.

This week we’re cracking open an egg or two....

Eggs for breakfast

Scrambled, hard boiled, sunny side up or however you like ‘em eggs are a great way to start the day and they can help you lose weight. Particularly when you replace some of the other high carb alternatives you might be waking up to now.

According to a 2008 study which was published in the International Journal of Obesity swapping a bagel for eggs could help you drop 65% more weight!

In the study, participants who ate eggs for breakfast:

• 
  

  lost more weight

  
  


• 
  

  reduced more body fat

  
  


• 
  

  and lost more inches from their waist

  
  

than those who ate the same number of calories in the form of bagels.

After analyzing the results researchers believe that because eggs are high in protein, eating them in the morning helps you feel full longer which reduces your desire to eat more throughout the day.

In fact, during the study researchers followed those participants who ate eggs for breakfast and found that over the next 36 hours they consumed, on average, 417 calories less than the bagel-eating group.

Aside from their ability to help you feel full and eat less eggs provide a variety of good nutrients your body needs. Eggs are packed with protein, zinc, iron, vitamins A,D,E and B12 and they deliver all of that in less than 90 calories!

You may have heard advice over the years that talked about limiting the number of eggs you eat weekly but now, according to the Food Standards Agency there’s no limit to the number of eggs you can eat a week as part of a healthy balanced diet.

One Medium egg provides the following:

• 89.7 kcal,


• 7.6g prot,


• 0.0g carb,


• 6.6g fat,


• 1.0g fibre

A couple of cautions.....watch the salt....I go with pepper if anything and if you’re frying your eggs go easy on the saturated fat.

My favorite way to do eggs:

Hard Boiled....easy to make, easy to eat and easy to take with you.

Scrambled....again easy to make, quick and not much clean up involved

So have a couple of nutrient rich eggs for breakfast, you’ll feel full longer, consume fewer calories throughout the day and jump start your weight-loss program.

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