Kinesiologist Dr. Winner and nutritionist Nicole Reynolds talk about the Keto Diet.
Hello again, it’s Mike Stewart with the Winter Wellness Podcast and I’m here with a nutrition expert, Ms Jeanne Winner, a nutritionist at the Winter Wellness Center. Today we’re going to be talking because it is April 2020 and of course we’re all in the midst of the COVID-19 pandemic. We’ve been quarantined for many, many weeks now. The thing is, is pandemics have been around since the history of man. There’s all kinds of things where the different viruses and bacteria diseases have ravaged the world. We’re in the midst of something that’s really common in history, so we really need to have more ideas and suggestions to prepare for the future. From your perspective as the expert nutritionist at Winter Wellness Center, Jeanne, I hope you can share some new ideas and suggestions that we all need to consider and implement in our lives. Welcome to the podcast, Jeanne.
Well, thank you very much Mike. I think the real pandemic here is the fact that we as a whole have been neglecting our body through working and throwing our nutritional needs by the wayside. You think about how often that you’re pressed to grab something to eat or not eat. Sometimes when you grab something to eat, it may not be quite the most nutritious food for you. Today I thought we would just talk about how the immune system works. We did talk about that in an earlier podcast, but I wanted to go into some things that you can do on a regular basis to offset the damage that’s being done by poor diet and also by allowing too much toxicity to build up in the body.
The wonderful thing about the body’s immune system that literally the whole body is involved with protecting itself from invaders. You think about your elimination system, your body eliminates toxins. Your liver neutralizes poisons and toxins and removes them from the body. You want to make sure you have a good elimination system and never allow yourself to become constipated for very long. You want to make sure that toxins are flowing out of your body and in a proper way. When we’re looking at the immune system that not only involves your body, but there are specific organs. We did talk about the bone marrow, how immune cells are actually created there from STEM cells and then they are transported to other glands and organs to mature and diversify as different cells. We’re not going to talk about that as much as we’re going to talk about the way the immune system functions.
Yes, you look at your immune system as your protection against disease and damage from foreign bodies that can invade such as viruses, bacteria, and parasites. Viruses aren’t the only things that can invade the body. You can also have bacterial invasion, bacteria infections. Parasites are also all things that your body can protect you from. The key is to have an immune system that works. Obviously what is bringing to our attention is that many people nowadays do not have an immune system that is working properly. It’s malfunctioning. They’re very high risk for infections that are viral in nature and otherwise. When your immune system is working properly, and we will talk about how to keep it working properly, that immune system is able to identify and detect viruses, bacteria, parasites and other foreign bodies that are threats, that can be threats and damage the body itself. These immune cells are able to distinguish these as threats and not as part of the body itself. That’s pretty amazing.
When these immune cells recognize this invader, immediately antibodies are created that are specific and target that threat. Let’s say it’s a specific virus such as COVID-19 then that virus, if that immune system is working properly, is recognized. Antibodies are created to target and destroy that particular virus and even more amazing once that virus is disposed of, your immune system remembers that virus or that other pathogen. If it gets back into your system, it is immediately recognized, attacked and destroyed. We do have this amazing defense system, but we want to understand it and we want to keep it working. Let’s talk a little bit about when it isn’t working and why that happens.
An immune system that isn’t working well is what we call malfunctioning. That is usually due to a deficiency of specific nutrients that has occurred over too long of a period of time. It can also be due to an overload of toxins, in the case of someone who has a very poor or very bad elimination system, or we are exposing our bodies or ingesting way too much chemical infiltration than our body can handle. The result of that is our immune system malfunctions and it doesn’t do the job that it could do. We become subject to infections and autoimmune disease. Infections that are reoccurring, if you get an infection, your body should be able to handle that. You may have to bring in extra help such as immune boosters in herbs that have the ability to help your defenses to handle an infection. In the case of serious infection, then you may have to take stronger steps and that would be through your medical and holistic practitioners. I would not suggest that you try to handle an infection on your own unless you are an expert at it.
When that immune system isn’t working correctly and it is malfunctioning, that’s when a person becomes high risk and eventually does get infections and autoimmune disease. What is an auto immune disease? I’ll give you some examples. If it involves the thyroid that is called Hashimoto’s thyroiditis. If it involves your joints, that is called rheumatoid arthritis. If it involves your whole body, it’s called lupus. That is a spleen auto immune disease. When the immune system is malfunctioning due to deficiencies or overload of toxins, chemicals, and an inefficient elimination system, then what happens is this person can develop an auto immune disease. Before that even happens, the person can develop inflammatory challenges, joint inflammation, gut inflammation, skin inflammation. That often manifest as eczema, psoriasis, red patches, red breakouts on the skin, a host of signals that tell you that they’re your body is inflaming.
What can we do about this? How can we boost our own immune system? Now, obviously if you have an auto immune disease or are subject to inflammations and infections, then you definitely need the advice of an expert in that area. I wouldn’t suggest that you try that on your own, but things you can do on a daily basis to keep your immune system optimized. We’ll talk about number one would be optimizing your vitamin D level. Why is that important? It’s important because vitamin D is your transport for very important nutrients that are needed for immune function. The problem is that most people do not get enough sunlight and especially through the winter days and a lot of rainy days that we’ve had all and it’s cold outside, so most people do not get enough sunlight exposure unless they live in a more tropical area. The reason you want sunlight exposure is because that’s how your body makes vitamin D. Your body is able to make vitamin D which transports nutrients, specifically calcium and other nutrients to the bloodstream so that your cells can get it and utilize it. Specifically your immune cells need calcium and essential fatty acids in order to be able to move around and do the work that they need to do.
If you’re not able to get into the sunlight and you live in an area where it is dark most of the time, then you will need to supplement. If you’re taking vitamin D3 you need at least 1,000 to 5,000 IUs a day, but no more than that. It’s just as bad to take too much supplemental vitamin D than it is not to take enough so you don’t want to exceed the 1000 to 5,000 IUs daily. A happy medium would be somewhere in between there. Every chance you get, get some sunlight exposure. You don’t need to be in the sun for hours and hours and hours. Just 20 to 30 minutes is plenty of exposure on major parts of the body, like your legs and your arms.
The second thing I wanted to talk about and most people aren’t going to want to hear this, but it is an actual fact, limit or completely remove, resolve that you’re going to completely remove sugar from your diet. When we’re talking about sugar, we’re not just talking about the table sugar. We’re also talking about starches that turn quickly turn into sugar, so you may not like sweets and desserts, but you may love potato chips and other chips and lots of starches, so it’s the same difference. Look, if you do a sugar cleanse, which is good to do, I’m not saying if you cannot completely eliminate sugars forever, eliminate them periodically for at least 30 days and you will see a remarkable change being freed from blood sugar imbalances, sugar cravings and weight gain. Those are just side benefits, but your immune system is going to be boosted just by eliminating sugar from your diet because sugar decreases your immune function and it inhibits the activity of your immune cells.
You got to think about what that sugar is doing it. Number one, most people have what we call insulin resistance and so they’re not able to produce normal amounts of insulin. For example, if you eat an apple, which should be perfectly healthy to do in its natural state, your body should make just enough insulin to drive the sugar from the apple into your cells and then your cells will use that for energy. However, in the case of most of us who have eaten way too much sugar and carbs through our lifespan, we’ve created a problem called insulin resistance where the cells in our bodies no longer accept that insulin normally and convert it into energy, so the insulin just becomes higher and higher in the bloodstream. When that happens, this creates inflammation. Heart disease kills the immune response and so forth and so on.
Now that is a good thing to do. Wouldn’t you agree? How do you do that? Well, the keto diet, you can do a modified version. You don’t have to do a keto that where you have to check your ketones. People do that who are wanting to lose a lot of weight. In this case, we just want to activate our immune system and remove inflammation and get the insulin resistance resolved in our bloodstream. What is good to do is maybe a 30 day keto, a modified keto type diet. By that I don’t mean run out and buy a bunch of products that say keto and a bunch of candy that says keto or bars that say keto. I’m talking about focusing on intermittent fasting, increasing healthy fats, reducing sugars and eating protein adequate. Your focus would be on vegetables and proteins and healthy fats such as avocados, coconut oil, fish oil, and olive oil.
The third thing that I wanted to talk about is getting six to eight hours of good, deep, restful sleep every night. Now I know inability to sleep is a big problem right now. And so you may be thinking, “Okay, so how am I going to do this? I can’t sleep at all and I’m having to take not only medications to sleep, but other things on top of that and I still don’t sleep well.” Work on getting, you may not be able to get six to eight hours of good sleep, but you can start working on that, working with that being your goal. And if you are not able to sleep and you are on medication, then you want to consult your practitioners about how they can help you get sleep.
On your end, what you can do is eliminate electronic devices by your bedside. Do not sleep with your cell phone under your pillow or on your nightstand. Turn off your TV, cover it with a quilt or other blanket. Make sure it’s dark in the room and go to bed earlier. Don’t stay up till midnight or one o’clock working on your computer unless you work at night and then hoping that you will fall asleep. You have to allow your body’s circadian rhythm to relax in the evening. Give yourself some relaxed time in a darkened room. Then if you put your body in a routine, eventually you will be able to sleep. This is important because during that restful sleep, that is when your body is actually repairing the damage that was done to your cells during the day. It’s repairing the cells and it’s also repairing any damage that was done from stresses during the day. That sleep is when your body is actually healing itself. It’s extremely important.
The last thing I’m going to talk about is moderate exercise and by that we mean walking, bike cycling, some aerobic exercise. If you haven’t done this in a while, I suggest only doing this for as long as you can tolerate five minutes, two minutes if that’s it, but then work up to 10 minutes. Work up to 20 minutes and do that regularly, two or three times a week. Every day if you can. Make it a habit to be able to park a little further out from the grocery store. There are many ways that you can enlist to get exercise. Why do you want to get exercise?
Well, number one, it increases your circulation and it promotes the elimination of the toxins that enter your body every day from the food you eat, the air we breathe and the processes that our body is doing. Your body is filtering all these toxins out and removing those so when you move your body, you help this muscle function to optimize. Moderate exercise also reduces stress and of course this is our end goal, optimizes our immune system function. The key is to get the immune system working to keep it working, give it the support it needs and eat the foods that are conducive to a good, strong immune system.
Now if you’re speaking about foods, if you need to boost your immune system, then you can use the medicinal mushrooms such as the shiitake, the cordyceps, the reishi, the maitake mushrooms. The herbs that you can use are echinacea, goldenseal. Also your vitamins, vitamin C, a good whole food vitamin C rather than large doses of ascorbic acid are what are actually needed. Zinc in its pure form, in a food form, that is also needed. But these work only if you are taking the necessary steps on a regular basis to keep your body’s health and immune system optimized. I hope this has been some food for thought there for you.
Jeanne, I’ll tell you what, there have been so many great nuggets of information that everybody should have paid attention to this. This was enough information for five podcasts. It was great. I encourage everybody to listen to this podcast over and over again, implement the things Jeanne has recommended and go to winterwellness.com to learn more how you can work with these fabulously talented people in making you a better healthy person. And so more importantly, share us on social media, be sure to tell people about the podcast. Subscribe on Apple, Google, and Spotify. And Jeanne, we’ll see you next time on the Winter Wellness Podcast.
Welcome, everybody. I’m Mike Stewart, and we’re again at the Winner Wellness Podcast with myself, Mike Stewart, and resident expert, Dr. Jack Winner. Jack, are you here today?
I am, Mike. Good to hear from you today.
Well, I’m in Nashville, Tennessee, and Jack is in Gainesville, Georgia. And we are doing a virtual interview, like we do all the time. But I’ll tell you, the reason we’re doing it is because of this Coronavirus. It’s the talk of the world. It’s not just a local issue, it’s a worldwide issue. And I know that we’re getting so much attention about that. Talk about this problem and what can we do to stop this virus from taking over?
Well Mike, that’s a good question. Obviously, we are hearing a lot from the press and the news about what we should do. What I thought we might do Mike, is just make this as simple as we can so people have some clear understandings about what they can do, how can they make the changes, how they can actually support themselves and the family.
So first of all, Mike, we’re told that this is a thing with the older generation or people that are sick. Or if you have any kind of ongoing disease process, like diabetes or asthma, or autoimmune disease. Those kind of people are going to be more vulnerable to having the virus actually take over their system. So those people obviously have to be very aware of not the contact, we’re talking about just being away from a group of people, being pretty much on their own.
Right now, we don’t have any kind of vaccine and they don’t think they’re going to have come up with one by the time this whole wave has gone through, Mike. The problem with the virus is that every two to three days they change. They change so quickly that we can’t catch up with the virus. So we’re not going to have a vaccine, but what we can do is make sure we’re socially thoughtful about what’s going on here, and isolate ourselves like we’ve talked about in the quarantine.
Mike, what I want to do is explain to people that they’re talking so much now about the immune system. And the people who have poor immunity, that’s why these people are getting the viruses. And that’s why we’re starting to see the death rate elevate a bit here. So I want to go back and simplify what’s actually going on with the immune system. If we knew that we had a compromised immune system, that’s why we’re having the problem, we’d want to make sure that we increase immune function.
So how do we do that, Mike? We talk about first of all, what is the immune system? What the immune system is, it’s just your body’s natural ability to fight bacterial, viral infections, parasites. Whatever else comes in your system, your body should be able to fight that. So how this process is done with every human being on earth is you have a natural immune system called white blood cells. They are circulating through your bloodstream all the time. They’re job is like little Pacmen. They’re looking for bacterial, viruses and molds, these kinds of things. White blood cells, as they see something that’s abnormal in the system, they attack that and they kill whatever they see along the way.
So, as long as that system is working well and the body is not too compromised, these little guys do a great job. Then when something new comes in like this coronavirus, the body says, “Oh, oh, oh, I see something I haven’t seen before. My white blood cells are getting overwhelmed here. What I’ll do is, I’ll prototype to understand what kind of new item I have, what kind of virus I have here. And I’ll go back to my spleen and I’ll actually make these little soldiers called T lymphocytes. Those guys are now going to be produced by the spleen. So the spleen will start working on making these new soldiers to start sending them out into the blood system, so they can now attack this new virus.
Now what’s tough here is, if our systems are compromised or are sick, or our system has actually broken down, our body has a tough time making all these little soldiers. So they can’t fight as well as they can if there’s too much virus in the system. We’re starting to see now, people that are over-infected by somebody who was around them on a continual basis, get more and more virus in the system, these little soldiers get overwhelmed.
That happens, after while, the body is not really sure what’s the problem anymore. Because these viruses are starting to break down the tissue. They start breaking that tissue down, like the lining of your stomach or your bowel, your lungs or your heart. They start breaking down, your body’s not really sure what’s the problem. Is it the virus or these cells that are actually dying?
So now these T lymphocytes start attacking your own body. We call that autoimmune disease is what we call that. So when that happens now, the body is actually fighting itself. So it’s not fighting the virus anymore, it’s actually starting to break it’s own system down. That’s when we have the problem. And that’s why we’re starting to see deaths out there as well. So our job is to boost that immune system, Mike.
So we take again, down the point, Mike. Again, a lot of people say, “Okay, I got that. I realize that’s what’s going on? So how do I fight that?” So I want to give you an overview of what’s possible. And get real specific with you, there’s some things you can actually do when you and I get done off this podcast.
First of all, the first thing you want to know is your body can fight this virus. And I want to talk about how difficult it is for a lot of people who are fearful. And your fears are actually sometimes setting the problem up. So, hopefully what we’ll do is begin to have a belief system that your body is capable of solving this problem. And what we know about the mind, how the mind thinks, the mind actually programs your body’s physical function.
What I mean by that, we all have some understanding of the power of prayer, the power of positive thinking. Those things are actually things that actually help the body do a better job. In reverse of that, when we are fearful or upset, or have a negative mindset, that actually doesn’t allow the system to have a stronger immune system, it decreases your immune system. So the power of positive thinking is very important.
I just want to give you an example. There’s a guy by the name of Norman Cousins. He had cancer, actually up in Philadelphia a number of years ago. He was a medical doctor actually, and his friends opened him up and said, “You got so much cancer, there’s no way that we can do any kind of surgical procedure here.” So they said, “You know, this is it. You’re probably not going to last another six more weeks.” So Norman went into a hotel, he rented some films, W.C. Fields and Laurel Hardy, and the Three Stooges. And he paid his hotel bill and he said, “In six weeks, either I’m going to walk out of here or you’re going to carry me out.”
Well fortunately he started laughing. And everyday he watched those films and by the end of six weeks, he walked out of the hotel room. They couldn’t find the cancer anymore. He laughed himself to health. It’s called The Anatomy of an Illness, and it is a book by Norman Cousins. But he’s not the only one who’s done this. Many and millions of people have done the same thing. So we begin to understand how important the emotions are with you. So if you are fearful, you need to change those emotion states and get some positive aspects in your life.
The next thing we want to look at is foods. I want to go back to basics again. So what happens with a lot of people is we don’t eat good foods anymore, sadly so. A lot of our produce and things we’re getting have been chemically sprayed and genetically modified. Those foods now in our body are not foods that actually help us anymore. They become toxic. I want to give you an example of that. A number of years ago, I had a woman come in who had cirrhosis of the liver. She wasn’t a drinker. She was eating normal foods like everybody was, but what happens, actually her liver began to break down. So by the time we saw her she had sores on her body and she was very toxic and extremely tired.
And actually she asked me specifically, she said, “Can you solve cirrhosis of the liver?” I said, “No, I can’t.” She said, “Well, can’t you help me?” I said, “Yes, I can help you.” She said, “Well why can’t you solve cirrhosis of the liver?” I said, “Because we don’t chase cirrhosis of the liver. What we do is we actually make sure the body is healthy. And healthy bodies don’t have cirrhosis.” So she said, “Well what can we do?” I said, “Well the first thing that I ask you to do is clean your diet up. What I mean by that is, corn, wheat, dairy and sugar, come off of those, all those today.”
Well, she was very serious because they were going to remove her liver within six months. So she was on the ropes right now and so she decided, “I am going to do this right now.” She went home and threw all that stuff out. She tossed it in the garbage. That was pretty dramatic but at this point, this is a life or death situation. So I think that’s what a lot of people right now are actually facing as well with this coronavirus. So we need to get real clear and serious about what we’re going to do here.
Well that’s what she did. Within two weeks, her blood work stopped going down and it leveled off. Within the next two weeks, it came back and began to rise and go back to normal. Within two months, her blood levels were all back to normal again. That was five years ago. Her liver has completely cleared up. She never replaced her liver. Her energy and vitality is up. She has more vitality than most people you’ve ever seen before. Because her system now, wonderfully actually healed itself. And that’s what the body is capable of doing. That’s called increased immunity. It was capable for her but it’s capable for all you as well.
The last thing I would mention to you is exercise, movement. The body needs to move. If you remember, your blood is actually a healing agent. What your blood is doing is taking nutrients, enzymes, vitamins and hormones throughout your body and taking them to every one of your cells. Those cells now are being fed properly. If they’re being fed properly, now they will tear down old tissue and build better tissue. That waste back now is taken back out of your system, being returned, made it’s returned. And also lymphatic returned as well. How that system works though is by movement. The better your movement, the more the circulation blood flow, the more the body can tear down old tissue and build better tissue.
I want to also mention to you the lymphatic system. This is the very important part that people don’t have any realization of. The lymphatic system, wherever you have a blood vessel, you have a vein, you also have a lymphatic vessel. The lymphatic vessel, it’s job is like the garbage-can cleaner of the whole body. It’s taking all of the toxic material out of your system. When in the lymph nodes, it’s taking them up to your heart, through to your kidney, and it’s filtered out through your urinary system.
As long as there’s circulation blood flow, that lymphatic system can now also begin to do it’s job by clearing the toxins out of the system. How that lymphatic system works is by your muscle movement. The muscle is pushed against the lymphatic vessel. It forces the lymph system to move along the way to the lymph nodes where it’s killed and moved on now to clean out and make a healthy system for you.
So circulation is tremendously important. And that circulation could be just a good walk. Especially if there’s been a lot of house [inaudible 00:10:51] downstairs, we’ll walk throughout the house, where we’ll begin to look on YouTube where they have things like yoga and Pilates, and significant exercise programs. I see a lot of things they’re coming up with just to get circulation blood flow in the system. So that’s what we can now begin to do. It’s a simple way to do that, but that can actually make some major, major shifts in what’s necessary for the system to clean itself.
Well Jack, this has been amazing information and encouraging. And here’s what I’ve heard is I’ve heard that depending on where you are with your immune system, the coronavirus is not a death sentence.
And two, you got to look at what you’re doing, diet, exercise and your own situations with your own body. And one of the questions I have, it looks like you’ve been giving us all kinds of proactive things we can do. But are you in agreement that the quarantine and the social distancing is helpful as well?
It is, Mike. And what we’re hearing now, we just heard this back from Italy that they had about 40-something doctors have already died. What they found out is the more you’re exposed, the more that virus is brought into your system, the body gets overwhelmed. So the social distancing is very important, and the quarantine is important as well at this point. So Mike, if the listeners out there really want a boost to get their immune system up and active quickly, they can contact the Winner Wellness Center.
And what we do, we’ve worked with these problems for 35, 37 years. It’s the same idea. You’re making the system healthier so we can increase your immune system. So sense we’ve had such good success with this, if you think that you would like to get in, real active with this, call our office at 770-536-6600. Go onto our website, winnerwellnesscenter.com. Or you can go, firstname.lastname@example.org and send us a comment if you choose to. And we’ll get back with you and talk about what’s possible for you wherever you’re at. We can make that happen.
So, sometimes people, like you said earlier, Mike, they just want some direction. And realize, this is not a permanent condition. This is a temporary condition. And we can be proactive and make this process go through much quicker than waiting for something to happen to us. If we become proactive, just like you said earlier, this is going to be a good time for us. Maybe we have to be home with our family for the first time. We can start work on the deck like we wanted to. So let’s make this a positive experience for us. And this is maybe a great time also to get our health right, as well. So let’s use this in a positive way and make our lives better because of this experience.
Well this is a very timely and needed set of information. So wash your hands, stay at home, take care of your family. Learn to do things that you’ve been putting off. We’re finding a lot of folks learning to do things they’ve never had to do before because they never made it a priority. Well now you need to make it a priority. Well now, you need to make it a priority. Those things that you thought that you wanted to do, take this time to finish those things. Because as a friend of mine said, “We’re in a tunnel and there’s a left turn out there. So we can’t see the light at the end of the tunnel, but once we make that left turn that light’s going to shine bright and we’re all going to be a whole lot better.”
So I recommend everybody, share this podcast. We’re in Apple, we’re in Google, we’re in Spotify. People need to hear what Dr. Jack & Jeanne Winner tell folks. Because they’re going to help you get better. That’s why they’re called Winner Wellness. So, go to winnerwellness.com. And we’ll see you on the next Winner Wellness Podcast.
Welcome to another episode of Winter Wellness Podcast with Dr. Jack and Jean Winter. And today we have Jean Winter, how are you doing Jean?
Hi Mike. I’m doing great. Sun shining outside and the rain seems to be… Have evaded for a little while, so I’m good.
All right, excellent. Well today the question that we have that we’re going to cover is how can nutrition help women either starting or already in the midst of menopause? What do you recommend that they can do with their nutrition? And of course whatever others tips you can have to make that better for those folks.
Well, I’m glad you picked that topic because that has been quite a topic here recently. And I know myself personally, I’m in my 70s and I passed menopause way back in my early 50s so I understand the ups and downs of menopause. And before we talk about the nutritional aspects, I want you to know that menopause should not be the scary time that most women have to deal with. It actually is a natural part of the normal reproductive cycle in a woman’s life. Now we have our reproductive years where we have the female menstrual cycle and then that goes away and we have menopause, which is the time of our life where we’re not reproducing, we’re not getting pregnant and therefore we don’t have menstrual cycles. And the key to having a healthy either entrance into menopause or full swing into menopause or even a post-menopause is hormonal balance.
And we find during that timeframe, we really cannot get away with not getting sleep, over stressed, eating too much of the wrong kinds of foods. We cannot get away with that anymore. Our body literally will force us to treat it better and to stop the abuse that we have gone through from in our younger days. Let’s talk just a little bit about how do you know that you are in menopause? Well, if you’re a female and you’re no longer having menstrual periods, then you know you’re into menopause. And that can happen either by natural course of the change of your life or it can happen because there has been a hysterectomy.
Once the ovaries are not functioning, then you now are in menopause. Now what I mean by not functioning, don’t get me wrong, the ovaries will continue to function if they are in your body, if they have not been removed. They just will not make and release any eggs anymore, but they continue to make smaller amounts of certain hormones, so they’re very important to have those ovaries in there if at all possible. Some of the symptoms that women experience are hot flashes or feeling hot or sweaty at night, dryness, severe dryness, loss of sex drive, emotional mood swings, going from crying to very angry in a flash. I mean, those are just some of the things that women can experience, there are many more that we don’t have time to mention. We can talk about them in the future, but I wanted to talk more about the nutritional aspect of how to have a healthy menopause.
Obviously, one of the main foods that you want to minimize or avoid if you can, are white sugars, processed sugars. I’m not talking about all sugars because with the onset or the menopausal transition that occurs later in our life, and that’s during the same time that that insulin resistance begins to rear its ugly head and that creates inflammation in the body and any concentrated sugars just really inflame and cause insulin elevation in the bloodstream and cause a resistance of the cells to absorb that. What happens then is through menopause we get this weight gain problem where our weight goes up and down and it takes a lot more effort to get it to go down and it doesn’t stay down very long. You see what I’m saying? Most women have a weight gain problem when they’re in menopause and going through menopause.
And this can also happen a couple of years or a few years even before menopause, we call that perimenopause or pre-menopause. That’s the time it’s very important to keep insulin resistance under control by keeping sugars out of your diet. And you can successfully do that and you’ll enjoy weight loss and mental clarity as you go through. If you follow a modified keto type of a diet, and I don’t mean you don’t have to do that forever. You just do it in phases. And then you can switch to a paleo type diet, in phases and everyone is very different. I’m not saying this is across the board, but it’s on an average.
Basically is we want to eat the foods that really support health. And by that I mean proteins, whether you’re vegan, vegetarian or you eat meats. I myself enjoy chicken and fish and steak, protein is extremely important. You want to have vegetables, vegetables in abundance. You think of vegetables in their natural state, not frozen, not canned, but vegetables like they have come out of the garden and you can get them at your grocery store. I like to get a variety of vegetables such as broccoli, cauliflower, the red bells, green bell peppers. I like carrots and zucchinis, yellow squashes, onions. And what I’ll do is I’ll go to the grocery store and see what they have and I’ll get an assortment and I’ll cut them in smaller pieces and then I’ll wash them and I’ll put them in a bag. And then when it’s time to prepare them, put them in a steaming basket over boiling water. Put about half an inch of boiling of water in a pot, turn it on and put the steam basket in the pot.
Let the water start to boil and steam and then put your vegetables in the basket. Put the lid on, set your timer for eight minutes if you like them a little firm but not mushy. And then turn the heat off when the timer goes off and take them off the stove eye. And then you put a few pats of butter in there, dump them into a bowl, toss the butter, a little sea salt and pepper, and they are absolutely delicious. You’re just going to be amazed at the flavors a little steaming brings out, so you pair that up with some chicken or some fish or some lean meat or if you’re a vegetarian you would use tofu ‘ve got a wonderful meal and you’ll find that you’re not hungry. You don’t have the blood sugar drops that you had when you were eating on the run.
Diet is extremely important. During this period of time, supplements are important as well. To balance the hormones, one of my favorite supplements is wild yam. That’s a great balance and that can be purchased in most any health food store. I don’t recommend you run out and start taking wild yam on your own without consulting your practitioner. You can talk to your… Usually your holistic practitioners will understand how wild yam works. You can talk to your nutritionist, you can talk to your nature path, you can talk to your chiropractor, there are a lot of chiropractors that understand nutrition, and if you have a medical doctor who is well versed in nutrition and herbs, especially an OBGYN, they would also be able to advise you on that.
Well, that’s amazing information, Jean, and obviously if folks want to come to Winter Wellness and make an appointment with you, you can really give Them a great evaluation to help them with whatever issues, especially concerning menopause and how nutrition and supplements can help that, obviously. Thank you so much for this great information today and I look forward to our next podcast, Jean.
All right, sounds great Mike.
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