by Kelly Kane, CPSGT

1. First, write down your current reality…where you are right now in your body and mind. Then look ahead to where you want to be in your body and mind…more energy, eating healthy, feeling great? Write it down.
2. Examine and challenge your basic beliefs about foods that are holding you back from getting down to your desired weight and health.
3. Redefine yourself as someone who eats healthy and exercises regularly.  Imagine a “new you” and begin to “be” that person.
4. Stop using foods for non-nutrient purposes and learn other ways to cope with stress.
5. Allow yourself to grieve over the loss of your unhealthy eating habits and then let it go!
6. Eat only at planned meal times and planned snack times.
7. Don’t focus on the scale and start focusing on healthy behavior and lifestyle.
8. Let go of the “I wish I were thinner” comments and work to make you the best you can be. No comparing allowed!
9. Take advantage of the support from your Take Shape For Life program (health coach, online daily tips and tools, weekly conference calls)
10. Write down your goals for where you want to be in 3 months, 6 months, and 1 year. Keep a daily journal … and get busy!

    We will all be 6 months older 6 months from now – will you be living the “new you” life you have just imagined?

Eric Haeger, MD Board Certified Sleep Medicine

Have you tried to lose weight and failed?

You  are not alone. Millions of Americans are caught in an obesigenic world  that is plagued with fast food options around every corner, poor eating  habits, a general lack of activity, high stress environments,  insufficient sleep, and a “sick-care” health system. In this  unsupportive environment, it is no wonder that two-thirds of adult  Americans are overweight, and the predicted health of future generations  is even more uncertain.
We are excited to announce that at Central Washington Sleep Diagnostic Center Sleep Labs in Wenatchee, Moses Lake and Brewster,  we are now offering a simple  solution: high-quality, medically formulated meal replacements combined  with free coaching support to help you lose weight and keep it off. It  is not a diet, but a two-phased approach for weight loss and  maintenance.
In the first phase, you will use portion-controlled meal replacements to lose up to two to five pounds a week, without surgery or medications. You will also be assigned a Health Coach. Your Health Coach is a free resource that will guide you through the program and provide on-going  personal coaching. Your Health Coach will help you build up the knowledge, skills, and  support you need to realize health and help keep you focused on your  long-term goals and dreams.
Once you achieve your desired weight  loss, you will transition into the Maintenance plan, which will allow  you to put your healthy habits to work to support lasting weight  maintenance. Small actions, such as building exercise into your day and  eating breakfast, add up to make a significant impact on your overall  health. Throughout this process, your Health Coach will serve as your mentor, educator,  coach, and friend.
Before you know it, friends, family,  colleagues, and your primary care doctor will want to know your secret to looking and  feeling good. There is no greater feeling than when we introduce optimal health into our paitents and clients lives, we find out that, due to weight loss,  they have reduced certain weight-related medications or discover the  new aspects of life that he or she can now more fully experience.
This is a safe, effective, and non-intrusive option for weight loss and long-term health.
Are you ready to choose health?  Call us today to set up an appointment with your Health Coach at 509-663-1578 .

Wendy Nickell, Certified Nutrition Practitioner, Licensed Massage Practitioner

For years doctors have proclaimed that diet has nothing to do with acne. Scientific studies have demonstrated that the diet is very important, because what we eat can affect the hormones that contribute to the oil production and inflammation that cause acne. The acne-promoting dietary factors that have been most extensively studied are dairy products and high glycemic load foods – these factors influence hormonal (increase IGF-1 levels) and inflammatory factors increasing acne.
A three-year prospective study of 9-15 year old girls found a 20% increase in acne prevalence in girls that had 2 or more servings of milk per day compared to less than 1 per week. This association held true for total, whole, low fat, and skim milk. The same researchers found a similar association in boys who drank skim milk (milk highest in protein). Furthermore, in the Nurses’ Health Study, dairy products eaten during high school were associated with acne during women’s teenage years.
Glycemic load (GL) is a measure of the effect of a certain food on blood glucose levels. High-GL foods like refined carbohydrates produce dangerous spikes in blood glucose, leading to excessive insulin levels in the blood (hyperinsulinemia), which contribute to diabetes, heart disease, and several cancers. Hyperinsulinemia not only promotes inflammation but also raises IGF-1 levels, further contributing to acne. A low glycemic load diet has been shown to improve acne symptoms, and decrease IGF-1 and skin oil production in several studies.
Blood levels of zinc, carotenoids, and Vitamin E are known to be lower in acne patients compared to those without acne, suggesting that maintaining micronutrient adequacy may help to prevent acne. Carotenoids are abundant in green and orange vegetables, and vitamin E is abundant in nuts and seeds. Although pumpkin seeds and hemp seeds are rich in zinc, zinc absorption efficiency may be low on a plant-based diet, so a Whole Food Multivitamin and mineral supplement is recommended to assure optimal levels of zinc, iodine, Vitamin D and B12, which so many of us are lacking.

by Eric Haeger, MD, Board Certified Sleep Medicine

Answer these questions regarding your daytime sleepiness and take the results to your Primary Care Physician or Board Certified Sleep Physician to see if you would benefit from having a sleep study.

by Wendi Nickell, Certified Nutrition Practitioner & Licensed Massage Practitiioner

Sugar is completely non-nutritive, terribly acid-forming to our system, pro-inflammatory, fuels yeast, fungus, cancer, contributes to depression, and raises triglycerides and cholesterol. If that doesn’t raise an eyebrow, sugar also breaks down the collagen in your skin and ages you more quickly than you need to.
Worst of all, sugar is just as addictive as cocaine.

Here are some helpful strategies:
1.    Identify and understand your sugar triggers. These can be stress, intoxication, boredom, hunger, feeling tired, or a post-lunch dip in energy. Commit to a plan for other outlets to deal with these triggers in order to break this habitual behavior. Go for a walk or drink a hot tea instead. If you’re hungry, plan for a satisfying, non-sweet snack, such as hummus with raw vegetables or plain yogurt with almonds and coconut.
2.     Eat well. It may seem obvious, but when the body is well-nourished, it doesn’t seek empty calories.
3.     Start your day with something savory. You are more likely to trigger sugar cravings during the day if you eat something sweet for breakfast. Instead, choose the opposite, such as a vegetable omelet or a boiled egg.
4.     Choose nutritive forms of sweet. We still need to satisfy the body’s desire for sweet, but we can do that with more nutrient-dense “sweet” foods such as sweet potatoes, roasted root vegetables, even cooked onions. Other foods you can use to mimic sweetness without adding sugar are spices like cinnamon, cardamom, and nutmeg; vanilla, unrefined coconut oil (I cook pancakes and French toast with coconut oil);  If you struggle with sugar cravings, be careful about consuming excess fresh fruit.
5.     Commit to three days sugar-free. Sugar cravings are best tackled cold turkey. Many people find that after three days of no sugar, the cravings stop completely. Beware of hidden sources of sugar in foods such as power bars, sauces and salad dressings, cereal, tomato sauce, and non-dairy milks. If you’re not sure, read your labels!
6.     Don’t switch to artificial sweeteners. Don’t make the mistake of swapping one poison for another. The only things more acid-forming than sugar are artificial sweeteners such as Splenda and Aspartame. Not only that, studies show that artificial sweeteners promote weight gain and, you guessed it, more sugar cravings.
7.     Sugar is sugar. Although it may be tempting to load up on alternative, “natural” sweeteners such as maple syrup which may be less refined, boast a few more nutrients than processed sugar, they will still fuel any addiction you might have to sugar. Stevia, a naturally sweet, carb-free herb, and is one of the few natural sweeteners that doesn’t trigger cravings.
8.     Remove all sweets from the house. Do a full clean-out – no mercy here.
9.     Try an acupuncture addiction treatment. If you feel like you need extra support, acupuncture can be effective by creating a sense of well-being without the need to fill any voids with sugar or other temporary mood enhancers, like alcohol, cigarettes, etc.

If you have struggled with sugar cravings and are dealing with addictive foods, consider contacting a Nutrition Therapist for continued support.

Let’s talk about identity… What does it mean to have identity? Identity is that special thing that makes you you… between you and God or the universe. It’s a very significant choice that one makes about who they are or who they will become in this world. For some, identity is very important. It’s a form of survival, climbing on a journey sometimes alone, sometimes not to get to a certain destination, making all kinds of decisions, mistakes, successes all of which are very necessary part of our soul.
Some, however, choose the path of least resistance, jumping on a band wagon going along at an easy pace through life never knowing what it means to push and pull. Perhaps choosing what everyone else is doing and never choosing for oneself.
In the business world, we find both kinds of people… leaders and followers. The leaders are the creative, self-thinkers that form the path and the followers are the ones that let the leaders do the work and gain the benefit. Hmmm… which is best? For me?… I’m a path maker! Hey! That’s sounds like a name of a car!
Being creative, whether in business or in life is something that sets people apart. It’s absolutely necessary to have both kinds. Creativity doesn’t necessarily mean being an artist… it means thinking outside the box. Being able to be confident in your abilities to either make a decision, business or personal or actually create something… perhaps a new green skin care line, a new way to lessen fine lines and wrinkles, or an awesome way to do makeup… Did I say green skin care?! Check back with me on that… you never know…
Green seems the way of the future nowadays… what does it really mean? The first thing that comes to mind is eco-friendly, organic, pure, from the earth… wouldn’t it be awesome to get great skin naturally without using chemicals and using only what comes from the earth? Cranberries, mud, charcoal, olive oil, are only a few ingredients that are awesome for our skin.
What if there was a skin care line that was not only eco-friendly, priced economically, biodegradable bottles, cleansed impurities, toned and tightened, smelled wonderful, traveled easily, and all came from the earth but also performed the way some of the other high-end non-organic brands did? Organic yet sophisticated. I’d say… show it to me now!
I know it’s hard for a Diva to think organic or green… so I say a Diva should think Emerald! Watch for my new green line!

by Eric Haeger, MD

Myth: If I can’t sleep, I can pick up something at the pharmacy. I don’t need to see a healthcare professional.

Fact: It’s important to discuss all of your health conditions with your healthcare professional, especially if you’ve been experiencing symptoms of insomnia for more than a month. Over-the-counter (OTC) sleep aids may be appropriate, but it’s smart to discuss any treatment options with your healthcare professional before you self-medicate. Common OTC medications used as sleep aids may contain ingredients such as antihistamines and/or pain relievers which you may not need and also have side effects. Work with your healthcare professional to develop a personalized treatment plan including lifestyle changes and sleep habits to address your insomnia or other sleep problems over the long term.

Myth: Prescription sleep aids are not safe and may be addictive or cause dependency.

Fact: When taken as prescribed, sleep aids can safely and effectively treat insomnia. There is a lower risk for dependency and tolerance with the newer prescription sleep aids compared to traditional benzodiazopines. People with a history of addiction, or alcohol and drug abuse, are at an increased risk of dependence from sleep aids. Be sure to inform your healthcare professional of any previous dependence problems.
As with all medications, it is important to take sleep aids only as directed by a healthcare professional. This means following his or her instructions about how to take, when to take and how long to take sleep medicine. Sleep aids should not be taken with alcohol, before driving or operating machinery, or before taking a bath or shower, among other things. Be sure you’re able to devote 7 to 8 hours to sleep before being active again.

Myth: I can have alcohol or wine with my sleep aid – it will help me get to sleep faster.

Fact: Sleep medications should not be used with alcohol
or other drugs. Sleep aids should also not be taken before driving or operating machinery, or before taking a bath or shower, among other things. Always follow your healthcare professional’s instructions about how to take, when to take, and how long to take sleep aids.
Some people feel that alcohol is a sleep aid on its own. However, while alcohol may calm you and speed the onset of sleep, it actually increases the number of times you awaken during the night.

Myth: Insomnia is not a serious medical condition and has no consequences.

Fact: Insomnia can be a serious medical condition characterized by difficulty falling asleep, difficulty staying asleep (waking up often during the night and having trouble going back to sleep), waking up too early in the morning or feeling tired upon waking. Several consequences of insomnia are decreased work performance, depression or mood changes and increased risk of automotive crashes

Myth: Men and women are affected the same way by insomnia.

Fact: Insomnia is nearly twice as common in women than in men, and women are more likely than men to report insomnia to their healthcare professional. A woman’s sleep is uniquely influenced by menstrual cycle, biological life stage, stress level, health, mood, parental status, work hours and other life responsibilities.

Myth: Exercising before bed will make me tired, and help me sleep.

Fact: Exercise can be helpful for good sleep, especially when done regularly in the morning or afternoon and not too close to bedtime. If you don’t exercise regularly, add good sleep to a long list of reasons why you should take up the practice.
However, sleep experts have cautioned people to avoid strenuous exercise right before sleep and even up to three hours before bedtime. That’s because exercise has an alerting effect and raises your body temperature. This rise leads to a corresponding fall in temperature five to six hours later, which makes sleep easier then. If you’ve been exercising close to bedtime and having trouble falling or staying asleep, try to arrange your workout earlier in the day.

Myth: Watching TV in my bedroom and working on my laptop in bed helps me wind down and fall asleep.

Fact: Doing work, watching TV and using the computer, both close to bedtime and especially in the bedroom, hinders quality sleep. Violent shows, news reports and stories before bedtime can be agitating. The sleep environment should be used only for sleep and sex.

by Wendy Nickell Certified Nutrition Practitioner, Licensed Massage Practitioner

Coffee has been called “power” by the Arabs, who obtained it from its native Ethiopia a thousand years ago. Eighty percent of adults in America drink it at an annual rate of 28 gallons per capita.
Health Benefits: Coffee is a warming bitter-tasting stimulant with diuretic and purgative properties. Its caffeine, acid, and oils produce different effects. Caffeine stimulates the entire nervous system, stresses the adrenal glands, increases the pulse and blood pressure, raises the blood sugar level, suppresses the appetite, and gives a sense of high energy. Its acids corrode the small intestine’s villi and therefore decrease nutrient absorption; heavy coffee drinkers can suffer from B vitamin shortages and have calcium and other mineral deficiencies. The oils in coffee can increase blood cholesterol.
As with any stimulant, coffee aggravates liver function (its acids break down stored fats in the liver) and therefore disturbs sleep and contributes towards irritability and anxiety. Coffee is a common allergen.
Organic Coffee: Worth the extra price. The chemical residues in commercial coffee include traces of pesticides banned in the United States because they are known carcinogens.
De-acidified Coffee: Less detrimental to the gastrointestinal tract. When the acid is water extracted, it is a healthful process. Note that de-acidified coffee has reduced flavor.
Decaffeinated Coffee: A more healthful choice provided the caffeine is not removed with toxic solvents. Favor steam decaffeinated coffee.
Instant Coffee: Chemically processed, therefore I do not recommend it.
Have Your Coffee and Drink it too:  To remove coffee’s cholesterol-raising oils, drink filtered coffee. What about a splash a cream? Hold it; a caution to people with colon polyps and most women with uterine or vaginal polyps, tumors, and cysts is drinking many cups of coffee with cream or milk. There’s something about the synergy of coffee and cream or milk that contributes to the formation of fatty pockets and/or blocked energy in the lower organs.
It’s okay, just make healthy choices regarding your coffee.