2Inspire Health & Fitness Magazine #44 by Shotcallers

From Remission to Recovery: A Discussion with Immunology Scientists Gruzdyn Good Fats for FortySomethings: Eating Fat to Lose Weight at Middle Age

Exercise and Bone Health at Middle Age

Joint Health and the Importance of Posture and Alignment 2Inspirenutrition.com

Get Moving: Morning Yoga Warmup for Joints

Here’s Why Diets Don’t Work, and What to Do Instead Perimenopause, Menopause, Weight Loss, and Hormone-Rich Foods ISSUE 44 FREE

INSIDE THIS MONTH’S ISSUE Get Moving: Morning Yoga Warmup for Joints - pg. 3 Joint Health and the Importance of Posture and Alignment - pg. 9 Here’s Why “Diets” Don’t Work, and What to Do Instead - pg. 12

In this issue of 2Inspire Health & Fitness Magazine, we are talking about getting your joints moving! Continue reading to get tips for your posture, losing weight, and warming up for exercise!

From Remission to Recovery: A Discussion with Immunology Scientists Gruzdyn - pg. 15

In this edition, you'll find an enlightening section dedicated to a rejuvenating morning yoga warm-up for your joints. Discover a holistic approach to kickstart your day, promoting flexibility and vitality, ensuring that you start each morning with a sense of balance and wellness.

Good Fats for Forty-Somethings: Eating Fat to Lose Weight at Middle Age - pg. 21

Continue on to learn about the importance of a good healthy posture, as well as, an interesting article about why “diets” don’t work!

Perimenopause, Menopause, Weight Loss, and Hormone-Rich Foods - pg. 23 Exercise and Bone Health at Middle Age - pg. 26

This month, we had the honor of speaking with Viktoriya and Oksana, accomplished immunology scientists from Viktoriya and Oksana LLC. Based in Detroit, Michigan, they've dedicated a decade to transforming lives by combating chronic inflammation and reversing autoimmune diseases through the power of nutrition. Finish of this edition with a couple of articles about weight loss! Hear the reason why you need healthy fats and learn some hormone-rich food! Happy reading to everyone! To you & your health, Dennis M. Postema P.S. Make sure you let your friends and family know they can get a free subscription to 2Inspire simply by visiting our website.

The content in 2Inspire Magazine is made available on the terms and conditions that the publisher, editors, contributors and relatied parties; shall have no responsibility for any action or omission by any other contributor, consultant, editor or related party; disclaim any and all liability and responsibility to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident or any other cause; are not responsible in any way for the actions or results taken by any person, organization or any party on basis of reading information, or contributions in this publication, website or related product.

Get Moving: Morning Yoga Warmup for Joints

As your body rests through the night, activity levels slow down greatly. You go from a busy day at work on your feet, taking care of little ones or being out running errands to lying down in stillness for hours (7-9 of sleep is optimal)! After opening our eyes, many of us head right into our morning activities (brushing teeth, making coffee, using the facilities) without thinking too much about our bodies’ readiness for moving right into the day along with us. However, the best way to avoid aging joints, stiffness and pain is to care for them with a productive warm-up before heading right into your other routines. Here is a morning warmup routine that you can use to start each day with: Hands and Feet: First off, our hands and feet need lots of love as these are the places that contain more than half the joints in the body. Start by opening and closing your fists.

coming up to stand. To avoid a ‘charlie horse’ in your muscles, flexing and pointing should be done at a slow pace and after sitting up.

roping. This activates and opens up the arms and legs. Add a few in reverse too! Finally, pivot on the balls of your feet, rolling the heels out and around in big circles (like Sandy Moving on, come to stand does in Grease when she’s with feet hip-width apart putting out her cigarette). on the side of your bed next to your headboard Shoulders and Hips: or by a wall. Circle out your wrists by creating Then, there are the largest fists again and move joints in the body - the them through a few shoulders and hips- that rounds in both clockwise need a little movement. and counterclockwise Standing tall, stick your directions. arms out to a T. With your fingertips together and Stand and lift your heels, palms facing down, move then your toes. Then the arms as if your middle alternate between the finger is tracing circles on two shapes a few times. the wall. As your balance improves, you may even be able to You can even make this a lift the toes as well as the little more fun, by thinking balls of the feet off the about painting with floor. your favorite color here. But don’t worry about Knees and Elbows: clean-up, it’s just your imagination painting. Slow Next, move to your down, stop and reverse medium-sized joints: the the circles. Sometimes knees and elbows. Open tension creeps from the up your stance to a little shoulders into the neck. wider than hip-width. To avoid this, open up the Bend and straighten your neck by gently looking elbows and knees a few toward the left and then times together. Then, back across to the right. move back to a hip-width Do this slowly and repeat apart stance. 3-5 times.

After closing your fists, gently flex them down to Hold your elbows by your Full Body Final Movements face the ground. Then flex sides and do 10-20 hops in As the last parks of the and point your toes before place, as if you were jump morning warm-up, we

can do a full-body stretch sequence that really supports the hips. Stand with the feet a bit wider than hip-width again with hands on the waist and begin to circle your hips in a clockwise direction.

can move in -1. Front and 2. Back. So, moving in Sagittal – three to the Left Side and four to the Right Side) and Transverse

pose with your hands down on the mat right beneath your shoulders. Spread your fingertips wide apart, minding the middle fingers are parallel to one another. Then set your knees hip with apart on the mat.

Twisting Left and Twisting Right directions are helpful Let the circles get as big to balance and maintain If you have tender wrists or as you want, as if you spinal mobility and knees, add extra padding are trying to get that flexibility. (a folded blanket works last bit of your favorite great). Now you are ready nut butter out of the Front to Back moves that for the cat cow stretch. jar. Then do the motion help to improve spinal in a counterclockwise health include: Cat/Cow First on an inhale, lift your direction. Stretch, Forward Folds and chin and tailbone up to the sky as you drop your Finally, take a deep breath Cobra Backbends. belly low. Try to have an as you inhale your arms Front to Back Yoga evenness through the out and up overhead, Stretches with Advanced curve of your spine that standing tall. As you Variations for Each now looks like a bowl, exhale, bend your knees with big bony shoulders and let your arms float a series of yoga and hips - like a cow. Then out and down toward the Here’s poses to try for front-towith your exhale breath floor. Inhale to stretch up stretches. Cat and begin to round your spine again. Follow your breath back cow for a good spine as you tuck your chin and for 3-5 yoga squat flows, stretch, then standing tailbone low toward your set your hands to your cat and cow to tone the mat. heart and take any other abdominals, and finally, movement your body is forward fold to help Squeeze your navel to calling for before starting increase spinal flexibility. the spine. This creates the your day. Halloween cat-shaped Cat/Cow Yoga Poses spine. Repeat this for 7-10 Spinal Movement in all rounds slowly. Afterwards, Four Directions Cat and cow poses in yoga take a break in child’s pose are always done together. or resting on your back Most of the movements You’re arching and with knees into your chest. that we do on a daily basis compressing your spine (walking, running, biking, in alternating stretches Standing Cat/Cow for lifting weights) are in the using fluid breath and Abdominals Dorsal plane. But that movement. only covers two of the Fire up your legs and directions that our spine Start by setting up the abdominals by practicing

cat/cow in a standing position. To do this, stand with feet slightly wider than hip width. Then place your hands just above your knees, around the sides of your quad muscles for support. Root your tailbone down toward the heels, bend your knees generously and keep a lift through the sternum. Then begin your cat/cow flow by contracting your front core muscles and rounding your back. Hug your chin into your chest (standing cat). Exhale fully. On your next inhale, lift your chest and ribcage to the front, while your back muscles contract. Your head will rise and your tailbone will lift behind you in this shape (standing cow). Forward Fold for Spinal Flexibility

This stretch may be done from a standing or seated position. Let’s try both! From standing place both feet hip width apart and stretch your arms up to the sky. Place your palms together and as you breathe in, imagine

shoulders and arms growing heavier and heavier. Stay here, using the floor to support some of the upper body weight. Or cross your arms with the hands holding onto opposite elbows, allowing the head to rest in this square shape you have created with the arms.

lengthening between each of the vertebrae. Try Rag Doll Pose to Elongate Your Spine

This is called rag doll pose. Try the ragdoll pose In stillness, or with a gentle rocking motion from side to side. Stay here for about three breaths. (Pro-tip: if you have uncontrolled high blood pressure or tendency toward lightheadedness, keep your gaze slightly lifted). Then, from a centered position, begin to rise up slowly stacking one vertebrae at a time and release your arms down by your sides.

As you breathe out, tilt your fingertips out and down toward the floor as if you are diving into your favorite body of water. Go slowly. And when you touch the ground, bend your knees deeply. Pause here, placing weight down Forward Fold from a through the palms or Sitting Position fingertips. As you inhale, straighten your legs slightly. And as you exhale, bend the knees again pouring weight out and down through the spine. Imagine the head,

To do a forward fold stretch from a seated position, first find a cushion or a folded blanket to sit on. This slightly props the hips up off the floor but should

keep the backs of the knees and calves on the floor.

elongate the front and to the floor. back sides of the body so that the crown of the head Side Bend Yoga Poses for reaches toward the wall in a Fluid Spine This will elongate your front of you. spine preventing any Although we may do it rounding issues that Set your gaze down from time to time, side create tension in the back. to the mat. Plant your bending is one of the On an inhale breath, reach palms down, spread wide lesser used ways that we your arms up overhead beneath the shoulders. On move our spine and major and on an exhale, bow your next inhale, imagine joints. However, stretching slowly towards your legs. lifting your chin and head to the side is an important Allow your hands to rest up and squeezing your way to maintain flexibility, wherever they land and shoulders up and back. mobility and proper naturally. For you this alignment. When we stand could be on the knees tall and bend at the waist behind the calves, or out Exhale to come back to the left or right, we are to the feet or ankles. down toward the ground. side bending. Repeat this a few times; With each inhale, lengthen lifting on the inhales and Some yoga poses that the spine slightly. And lowering on the exhales. help us to side bend with each exhale, invite Find your edge. Your edge include crescent moon, the front side of the body is the place between effort child pose side stretch, to get a little heavier. and ease. and kneeling side bend. Relax your nose down You will feel your back Let’s go into a bit of toward your shins. Stay muscles engage. But there detail on each, below – here for three to five should not be any pain including an advanced breaths. To get up, gently or pinching in your body. variation on each. encourage a drawing of If there is, take it back a the navel toward the spine notch, adding more ease Crescent Moon Pose to restack the vertebrae to the pose. (Standing Side Bend) and sit tall back into your starting position. For a more advanced Do the crescent moon version of this back bend - stretch. Start by standing Cobra Pose for a Back with your feet hip Bend Stretch You may begin by doing width apart or touching the classic cobra stretch as together. Reach your arms Come to a lying-down outlined above but with up to the sky. Place your position on your mat with the palms floating off the palms together, interlacing your belly down. Imagine floor. Use the belly, hips everything but first fingers anchoring your front hip and front of the legs as and thumbs. On a deep points down into the floor your anchors. Your elbows inhale stretch toward the and your tailbone back hug into the midline and ceiling. to your heels. Keep the point straight back, with tops of the toes heavy and upper arm bones parallel On your exhale, root

through the feet and begin to arch over to your left side. Press your hips gently out to the right. Stay for two more breaths. Then, on an inhale, come back to the center, again reaching straight to the ceiling. On your next exhale arch to the right side squeezing your right oblique muscles. Stay for a couple of breaths on this side. On an inhale, come back to center, reaching tall through your crown and pressing through your feet. And finally, exhale to release your arms back by your sides. Child’s Pose Side Stretch for a Healthy Spine

Side Child’s Pose stretch begins on your mat in a kneeling position with your feet flat or tucked

under based on whatever feels better for your body. (Remember yoga is all about developing compassionate awareness).

side of your mat and stack your left hand on top of it. Let your forehead rest in between your arms and take a few deep breaths here.

Then with your knees together or as wide as the mat, you may begin to crawl your hands out in front of you. Stretch your fingers wide apart.

Then, walk your hands back to center and do the same thing on the other side. With the head slightly lifted off the mat, set the left hand toward the left edge of the mat. With your fingertips spread wide, stack the right hand on top of the left.

You can also rest your forehead on the mat if you like. But if it doesn’t quite reach, keep a slight engagement of navel to spine to support the weight of the head which will remain in line with the rest of the spine. This is a traditional Child’s Pose stretch.

Relax your head down between your arms and take a few deep breaths here. From Child’s Pose stretch, you are able to breathe deeply into the right and left sides of the ribcage and lungs. You’ll also encourage To do the Side Child’s Pose contraction by gently stretch from here; you’ll squeezing the lowest ribs want to walk your right in and down toward the hand over to the right same hip.

Joint Health and the Importance of Posture and Alignment Joint health and good posture are connected – one inevitably leads to the other. How to improve both? Here are the three keys, according to a yoga instructor, on how to promote good posture.

stability throughout the rest of the body.

and the base of your spine rooting downward toward the earth. Your Your shoulders should chest should be lifted be stacked over the hips through the top of the and your ears stacked sternum with the clavicles over the shoulders. Allow spreading wide across. your shoulders to relax Your hip points and low back and down. You may belly should hug up and Start with proper do a few shoulder rolls to in, as if you’re pulling the alignment. Take a look at achieve this. Keep your strings of drawstring pants your feet. They should be chin parallel to the floor or tightly into a snug bow. set up hip-width apart and slightly tucked to keep the parallel to one another. back of your neck long. Engage the core. Core Align your kneecaps with engagement of the the 2nd toes and hip Activate your energetic muscles is also needed points. By distributing your body. Stand tall with to support good posture. weight evenly between the crown of your head The low belly should be the legs, you will optimize reaching gently upward squeezing up and in. An

easy way to do this is by getting a hug from the second strongest muscles in the body... the glutes! (The strongest muscle is the tongue by the way).

and hamstrings. With elbows bent, the arm muscles of biceps and triceps are activated as in plank or downward facing dog, in yoga.

Without regularly moving our muscles, bones and joints, mobility deteriorates and tissues stiffen. Of course there are cases when resting is needed (recouping When the glutes fire Protecting the joints: there an injury) and where up, so does the pelvic are times when protecting movements can cause floor and other spinal the joints with knee, wrist harm (repetitive, out of support muscles; like the and elbow pads would be alignment). abdominals, obliques a great idea. Roller blading, and back muscles. Core skateboarding and football Yoga is a wonderful way to engagement activates can pack some pretty learn body awareness, so the “up and in” lifting that heavy hits that warrant full that we may discover what helps work against the protection. Helmets also feels good and what does drag of gravity on our protect the skull, which not. Yoga also promotes bodies. has its own joints (known strong core muscles as sutures). and flexibility for supple Joint Alignment joints and fascia (the for People with Did you know that we connective tissue that runs Hypermobility Issues or have our own, built-in throughout the whole Joint Injury joint protection pads? body- it really holds things That’s right… our muscles! together). The alignment of each Engaged muscles reduce joint atop one another in injuries, improve balance Joint Health: What is a standing position and and support healthy Fascia, Again? the awareness of core energy levels. activation may be enough In addition to cartilage for some to achieve Joint injuries are often a and ligaments, our bodies good postural alignment. result of stiff joints that have another specialized However, for others - like lack the flexibility to bend connective tissue that people with hypermobility upon the impact of a fall literally holds it all or injuries, another layer or other trauma, so instead together. Take away those of protection may be something breaks. Perhaps other tissues in the body necessary. it’s a tendon or ligament and the fascia looks a bit that is torn or ruptured. In like intricate spider webs, This is especially so for other cases, a bone is the running in every direction hinge joints like the knees victim, incurring a fracture between muscles, joints and elbows. When these or dislocation at a joint and organs. joints bear weight, they site. should be slightly flexedFascia is greatly supportive. aka bent. Bending the When it comes to Without it, our joints knees engages the leg joints, yoga and similar would be a lot less stable. muscles of calves, quads movements bring health. So keeping fascia healthy,

in turn, keeps our joints healthy. When fascia is stretched and moved regularly, it will be smooth, lubricated and flexible. However, without exercise, fascia can become gummy and crinkled (called a fascial adhesion) and cause stiffness. According to John Hopkins Medicine, the risk factors for fascial adhesion are a lifestyle of limited physical activity (too little movement day after day)

or repetitive movement Repeat a few times. that overworks one part of the body (such as trauma, Think about how energy surgery or injury). roots down through the balls and heels of the feet A Simple Movement for and rises up through the Your Fascia arches. Now place the toes down, still gripping slightly. Engage the Try this with bare feet or quadriceps. socks on a yoga mat or hard floor. When you do this, you will see the kneecaps lift. Standing tall in good Engage up through the alignment, root through the feet and lift your toes. core muscles, including Now lower them. Imagine the glutes, abdominals and spinal support doing this as if you are muscles of the back. clawing the ground.

Here’s Why “Diets” Don’t Work, and What to Do Instead How many times have you said you were going on a “diet” to have that plan fail in a relatively brief span of time? It could be a days-long diet... maybe once you “dieted” for a full season. But the whole concept of redesigning your approach to nutrition and fitness never seems to stick, does it! You lose the weight, drop the pants size... then in a few months, you’re right back where you started! You are far from alone in your struggle with a “diet.” In fact, using that word generally sets us up for failure. Why is this? 12

“Diet” has come to mean deprivation. We approach the task with a feeling of obligation. Our routine and plan for weight loss success will be full of “shoulds” and “oughts.” Ever think things like this while actively trying to lose weight?

• “Grandma made a big pan of delicious lasagna. I can’t eat this or I’ll be off my ‘diet!’” So what’s a better solution than the dreaded “diet” that we’ve come to loathe? Quitting the all-ornothing mindset that goes along with trying to lose weight.

• “I don’t feel like having a salad today, but I should Instead, taking a new approach to eating and because if I don’t, I’ll exercising... one that blow my diet.” involves: • “I really want that • Becoming mindful of chocolate bar, but I cravings, and giving can’t have it because your body small to I’m on a diet.” moderate amounts of • “My friends invited me what it needs, when it out for drinks. But if I go, needs it. one will turn into three, • Learning that there then a late-night diner is always a healthier, indulgence... and there less processed version goes my diet!” of what your body is • “Tomorrow is weigh-in asking for. day. I’m on a diet! I’d better starve myself, or I • Eating at a slower and more mindful pace - to won’t meet my weightrecognize the feeling of loss goal.” being full, and to know • “What are you up to?” when to stop. “I’m on a diet” (watching • Becoming aware of their eyes glaze over what “over-eating” feels with boredom at your like - and learning to story that you’ve told a stop before you reach thousand times.” that sluggish state. Two • “I’ve decided I’m going squares of chocolate on a diet.” “Why bother, and a small cup of every time you go on coffee with milk can a diet you just gain the satisfy just as well as a weight back!” big frosted doughnut

and extra large mochaccino with extra syrup pumps. • Remembering that if you overdo it, tomorrow is another day to try again. How many people have over-indulged on the weekend, to toss in the towel on Monday morning because “I’ve blown my diet again!” • Observing fit, healthy looking people to see what and how often they eat, move their bodies, and stay in balance. There can be a variety of reasons why some find it harder than others to lose weight or keep the pounds off. But it does help to model your lifestyle after someone who consistently stays in the safe body-weight zone to see if it brings you closer to success. • Being ready to modify the plan if needed. There’s always a doable form of exercise, even if it’s not the one you originally planned for today. A 2-mile run can downgrade to a brisk, one-mile walk/trot if that’s all you have time for or feel up to.

IN A WORLD FULL OF NOISE.

LET YOUR VOICE STAND OUT FROM THE REST. motivationandsuccess.com

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From Remission to Recovery: A Discussion with Immunology Scientists Gruzdyn

This month, I had the pleasure of talking to Viktoriya and Oksana, the peer-reviewed, published immunology scientists behind Viktoriya and Oksana LLC. From their research lab in Detroit, Michigan, Viktoriya and Oksana have spent the last decade helping people repair chronic inflammatory conditions, ultimately reversing autoimmune diseases using nutrition.

The moment I met these sisters, I immediately saw how passionate they were and how well-researched they were, and I just had to feature them in the magazine.

reverse disease is because of the assumptions and conclusions that they make about the symptoms. For example, sometimes people have a symptom and they assume that they’re having a flare-up. We help them Dennis: What are some identify whether it’s a of the main reasons people struggle to fully reaction to something they’re doing or if it’s a reverse the diseases healing crisis and what’s they have? causing the symptoms to Oksana: One of the main stay, so they can take the reasons people struggle to right action.

People assume what’s happening to them and they make conclusions about it, but they don’t really understand what’s causing the symptoms to stay. We help them figure that out. Viktoriya: Many factors cause inflammation— from environment to pregnancy, infections and especially diet. Many of our clients don’t know why they got sick. They might never know, but they still get better. Dennis: When I was diagnosed with ulcerative colitis, they couldn’t figure out why. They said it might be stress related to business, but they were never able to pinpoint it. Oksana: Yes, there are multiple triggers. There’s a genetic component and an environmental component. We help people identify what they still do or eat that’s keeping the inflammation levels high and the missing tools and nutrients they are not doing or eating enough of to be able to repair the damage that’s been done by an autoimmune disease. 16

Dennis: What process do you go through with your clients? Oksana: We start with a 45-minute consultation with each person to figure out whether there’s some way we can help and what they’ve tried to do to address the illness. Once we have that consultation and understand their story, how they got sick and what they are currently doing for their treatment, we review what they are taking, if they are taking any supplements and what they are eating or avoiding and help them optimize their recovery plan.

Dennis: Are there some commonalities that you usually find that people are doing wrong? Viktoriya: Yes. People eat foods that they assume are healthy, but are actually inflammatory on the immune and cellular level. So, just because somebody eats something and they don’t get symptoms when they eat these foods, it doesn’t mean this food’s actually helping them. That’s the main thing. For example, we had clients who would just add honey to their tea and actually trigger inflammation. Just little

things like that. They don’t think it’s a big deal, but it’s actually slowing down the healing. Or even things like they could be eating healthy fats, healthy oils, but it actually creates inflammation in the body, even though they don’t have symptoms when they eat the foods.

Dennis: So by eliminating something, they’re losing both good and bad. That makes perfect sense. What age groups are your patients in?

Oksana: We’ve been able to get consistent results for different clients, whether they’re five years old or 70 years old, whether they Dennis: Do you do a were diagnosed 30 years process of elimination ago or six years ago. We’ve with that? Is that the only way to figure it out? been able to get them to see results within as little as 40 days. Oksana: Once we review what they’re currently We had a five-year-old doing and eating, we client with colitis and create a plan that tells her mother came to us them what they need to for help because her change. So, instead of still had bloody focusing on what we need daughter Within about two to eliminate, we tell them stools. weeks, the blood in her instead of this, do this. stool went away because we optimized her recovery For example, instead plan to help her accelerate of using any of these her healing. oils, replace them with that. And we add what’s When kids come to us, missing in the diet to there’s obviously a genetic create healthy immune component. We focus our cells because most of the clients on eating more. time people avoid a lot So many people actually of foods, they avoid the undereat. The more our inflammatory triggers like clients eat, the faster they sugar and dairy, but they heal because we use food don’t have enough of the as medicine, so the higher right ingredients to add the dose, the faster they into their diet to be able recover. We really focus to fix the immune system, on what clients eat, not to have the tools to create just avoid, to make sure healthy immune function. they’re doing as many

things as they need to do to optimize the healing in terms of nutrition, lifestyle and exercise. Dennis: What is the difference between remission versus full disease reversal? Oksana: With full disease reversal, people no longer have any symptoms and they don’t have to rely on medications. So not only are their symptoms gone, but their body is able to tolerate inflammatory foods without getting symptoms back. That means they have created enough healthy cells to tolerate things that gave them problems before. With remission, people still have flare-ups or they have to be on medications or they have to continue taking supplements to manage the disease. They also test positive for an autoimmune disease. Dennis: Why do you think that some people get sick and stay sick? Is it just genetics? Is it bad luck? Oksana: From my experience working with clients and monitoring them daily, we notice the reason people stay sick or get sick again is because

they keep reinjuring themselves. We teach people what they need to do to maintain health long-term to make sure they don’t get sick again. Just like someone who was diabetic, they can reverse their diabetes through nutrition and exercise, but they can become diabetic again if they have a poor diet and lifestyle. If they start eating badly and not exercising, they can become diabetic again. That’s why it’s important for people to learn how to maintain their health once they reverse the disease.

Viktoriya: It also happens because people don’t have daily help and support. Often, people don’t know what’s working, so they assume they’re getting better, but a year later they’re in the same spot. Our clients get daily support, we solve their problems for them so they no longer have to guess, and when they make progress, they feel more motivated and hopeful. Sometimes people have other factors—maybe they have food addictions, they have peer pressure or they have conflicting information, so they get really overwhelmed with what to do for their health.

Dennis: Do you offer anything for ongoing support after someone has healed?

A lot of the advice that doctors give when it comes to nutrition could be something that they read online or they heard Oksana: Yes, we have helped someone else, but different options. We also they don’t know whether have a private Facebook that’s exactly what got group with clients who are them better. It could have healing together. It’s a very been something else that motivating, supportive they did in combination environment. We also with the diet change that provide a lot of education helped them recover. for our clients about what causes autoimmune Viktoriya: Also they don’t diseases so they can have time because many understand how the doctors are so busy. immune system functions. They always have a lot Basically, there’s an of patients and it takes inflammatory part of your months to see a doctor, so immune system, and we how can they help you if teach them how to stop they’re not available? the inflammatory part of your immune system that’s Dennis: When I first met dysfunctional, to stop it you two, I was floored from attacking your body. with the amount of We offer different classes knowledge you have. as well as a community How did you learn about with people where they disease reversal? can ask questions and get recipes. Oksana: We spent a decade learning Dennis: If it’s possible how nutrition affects to reverse all these inflammation levels and autoimmune diseases, the immune system. After why don’t doctors know we finished our studies, about it? we took extra courses on nutrition and visited Oksana: Doctors are different clinics. There is a not trained in disease clinic in California called reversal. They’re trained True North Health Center. to address the symptoms They do a lot of nutritional with medications. They studies and they help don’t have experience people with heart disease helping people get better. and diabetes. We studied

Dennis: What is it like working with family? How do you get along? Oksana: We have a really good balance. Because we have each other, we’re able to accomplish things three to four times more efficiently and faster because we focus on our areas of expertise. Viktoriya: We have different skills. My sister does things with some of the teachers patients around the world. that she’s good at and I do who came from there All they have to do to get things that I’m good at. I and attended different started is to email us or don’t get involved in her conferences as well. schedule a call through side of the business and our website. that’s why everything goes Dennis: How many well. clients can you see in a If we find we can treat year? Dennis: What’s next for them, we schedule a your business? Oksana: We have hundreds 45-minute consultation. of clients, but we probably Oksana: We have a new only have about five Viktoriya: We also are very webinar coming up clients per six-to-eightopen to working with as well as a live class week program. Our translators and finding and some prerecorded success rate is extremely other ways to get past any classes. We’re going to high and we would love to language barriers. be launching classes for help more people. Viktoriya: We personally work with our clients. That’s why if you watch our client testimonials, you can see we know them really well because we talk to them daily. Dennis: How do patients go about contacting you? 19

Oksana: We work with

different autoimmune diseases, arthritis and kidney failure. We’re going to be releasing more educational information along with information about how we help people with those types of cases. We are very passionate about helping people achieve results, and that’s why we are launching these new classes. We’ve had good results helping clients with kidney disease and even organ failure.

Oksana and Viktoriya talk about the importance of Vitamin D and iodine

The main supplement that every person requires is vitamin D, which is a hormone. You need to We recently had a 70-year- have adequate vitamin D levels for your immune old client with a rare system to function autoimmune disease normally. For example, where her lungs started when you have an failing. After working with us, her lung function inflammation, your body is often using up the vitamin improved, as well as her lab work. It’s never too late. D that it has. People who have an autoimmune Regardless of how long you’ve been sick or when disease tend to be low on vitamin D, so they do you were diagnosed or need to supplement with how old you are, you can always see improvements vitamin D. in your health. In some cases, people are You can visit Viktoriya and not even able to reverse Oksana on their website: their markers until their https://www.autoimmun- vitamin D levels go back ecellularhealing.com/. to the optimal range. There, you can review The optimal amount of their Frequently Asked vitamin D for both males Questions and their and females is at least calendar. You can 40 nanograms per ml. also email them at Most clients we see have ViktoriyaandOksana@ vitamin D levels as low as 5 gmail.com or call them at or 20, and we usually raise 586-588-1040. it within four to six weeks.

An adult with normal levels of vitamin D will usually need to take 2000 to 3000 units a day to maintain the levels. It’s always best to test in six months to see if that dosage is enough for you to maintain your levels. If it’s normal, then you continue with that. If it goes down, then you can increase to 5,000 units. But if it goes too high, it can cause side effects. Iodine is also critical, as it’s responsible for thyroid function. If your thyroid is not functioning properly, it can result in mood disorders, depression, and anxiety. We have noticed that many of our clients are either low in iodine or they take too much, which can really damage the thyroid. So, you need the perfect amount. Many people have started taking pink salt, which does not have iodine in it, and a lot of people are becoming low in iodine and they’re developing hypothyroidism and Hashimoto’s, which is an autoimmune disease that causes low thyroid function.

Good Fats for Forty-Somethings: Eating Fat to Lose Weight at Middle Age

What kinds of good fats should be eaten, especially if you are middle-aged and watching your health and weight?

your endocrine system including the adrenals, kidneys, thyroid and other related organs can use a boost of healthy fats.

Too much polyunsaturated fat such as that found in fried convenience foods is bad for everyone. But middle age is a time when hormone levels drop, and

There are many hormonefriendly fats that you can eat in abundance at this time balanced with fresh veggies, fruits and lean protein.

Eating for Hormone Balance: Why You Need Healthy Fats A great example of a nutritionally superior food that is well balanced with vitamins and minerals and a good dose of healthy fat is the Japanese dressing that you would commonly find on a salad

at a sushi restaurant. This dressing contains sesame oil which is one of the best hormone-friendly fats. Make this dressing at home from scratch for the healthiest result. Other ingredients include ginger which is excellent for the digestive system; carrots, which contain an abundance of vitamins and minerals; onion which has similar immune benefits as garlic; and soy sauce to provide a natural hormone boost.

Lots of people love a nice meal of eggs and bacon, a cheeseburger on an enriched bun, or a hot dog. However, if you’re A dressing like this is eating for healthy weight quick to prepare from scratch at home especially loss, these types of foods should be limited or if you have a small food processor / blender to use. avoided completely. When poured over a fresh salad, you have a perfect Red meat is linked to combination of essential cancer because it raises nutrients that can make bad cholesterol. At middle a delicious and healthy age especially, if you’re starter or main course with looking to slim down and some lean chicken or fish improve your health, it’s a and a bit of rice to round very good idea to severely out the meal. limit your intake of red meat. More tips for watching the fat content in your diet as If you can find a source of a women of middle age: farm-raised beef where the animals graze on grass As mentioned, risk for outside, this is the best heart attack and stroke option as far as your meat increases as we age, and intake. if we fail to make the necessary dietary changes Replace fried convenience to support good health. foods, the kind that you 22

would find at the drivethru window or in the supermarket frozen food section such as tater tots, fried chicken fingers, and even bagged chips, with whole foods that provide a source of healthy fat. These healthy or good fats as they are known can be found in things like avocados and coldpressed avocado oil, coconut and unrefined coconut oil, sesame and cold-pressed sesame oil, sesame seeds, and cold pressed sesame oil. You’ll also find healthy fats in fatty fish such as tuna, salmon, mackerel, swordfish, mahi-mahi and sardines. Fresh is always best, but canned or foil packed tuna salmon can also be a nutritious alternative.

Perimenopause, Menopause, Weight Loss, and Hormone-Rich Foods

Should you go vegan if you are a menopausal or perimenopausal woman looking to lose weight? This is another decision that really depends on your body, including how well you are able to tolerate certain foods, the amount of exercise you get and other factors.

Any time we opt to eat a restrictive diet, we should aim for the best quality food sources. We should also look for a wide variety of foods, rather than repeating the same old meals each week.

honestly better off paying for more simply prepared beans, or making them at home.

To go next-level in your vegan selections, you might search online for a bean or legume recipe If you are a vegetarian or that calls for healthy oils, vegan, that’s great. But aromatics like garlic and you will be healthier if onions, healthy oils like you look for both quality olive, sesame or coconut; and variety in your vegan herbs and spices, a side menu. There are certainly of whole grains such as enough recipes and menu brown rice or Basmati rice, recommendations out and a source of edible there to help you diversify healthy fat such as nuts your meal selections. like cashews. Example, beans are a common choice for vegetarians and vegans. You might find a can of baked beans on the supermarket shelf that matches your need for a vegan food source.

Again, to truly embrace the vegan lifestyle you really have to be open to some different kinds of dishes that you may never have heard of before. You might also source your recipes from a global menu of vegan selections The baked beans in a can just to keep variety and spice flowing in your marked vegan might be okay every once in a while. newly vegan world. But a smart label reader would look for other What if you don’t take to indications that this is a vegan eating? healthy choice. You could always step one If the beans that you down from vegan and go choose contain additives vegetarian. This is where such as msg, wheat gluten you don’t eat meat that which is another word comes from animals, but for msg, dextrose and you do eat eggs and drink other mysterious powder milk or consume sources sources of flavor, you’re of dairy.

Traditionally, vegetarian food usually consisted of a bean or legumebased main course, paired with a dairy such as yogurt or cheese. This is very common in Indian cooking, especially in regions where people eat vegetarian but not vegan. If you’re in your 40s or 50s now, you may recall in the old days that this combining of dairy with legumes was known as a complete protein. That was because each of those foods separately counted as an incomplete protein. The two foods, beans or legumes plus dairy, work together to bring a balance of nourishment to the body. You’ll rarely hear the term complete protein used nowadays, but it doesn’t mean that there is no merit left to this explanation. So again, if you’re not up for vegan, you might find vegetarian to be a reasonable concession that really helps you improve your health-- especially at middle age when it might be time to get that blood work back into a healthy range.

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Exercise and Bone Health at Middle Age One concern of middleaged women is bone health. As women age, we lose calcium. You probably have older women in your family who have actually shrunk a few inches.

One of the hallmark signs of a woman over 60 is a shorter neck and increasing hunch of her spine. It’s difficult to say whether this is something you can avoid. Heredity possibly plays a factor but there are certainly things you can do to improve

your bone health as a woman in your 40s or 50s.

it’s likely not going to be accepted by your body. So try and research a wellOne way to retain calcium balanced, quality calcium is by doing weight-bearing supplement. Take it as exercise such as jogging. prescribed according to Studies show that these the directions on the label. types of exercise help the If the label says take it with calcium reach the long food, then take it with bones of the body. food. Talk with your doctor about taking calcium and magnesium supplements. Calcium absorbs best when combined with magnesium and vitamin D. If you take calcium alone,

Calcium and magnesium as well as other minerals can help calm the nervousness that commonly happens for women of middle age. Supplements

recommended by your doctor is a good place to start. You can also explore natural sources of calcium and magnesium. Read up on which foods will work best, especially in combination with other foods.

nutrient to help repair the skin, cartilage and tendons. Chicken broth is another excellent form of bone broth that is rich in collagen.

The benefits of collagen are enhanced dramatically when combined with vitamin C. Again, we go One excellent source of back to that nutritious pot calcium is bone broth. Beef bones that have been of soup. simmer slowly into a broth make an excellent addition Chicken broth that has been simmering all day, to your diet and even with the addition of lean better if combined with complimentary foods such protein such as chicken as mineral-rich vegetables breast, celery carrots, a potato or two, green like kale, potatoes and veggies like spinach or even legumes. broccoli, aromatics like garlic and onion, and a You may have heard squeeze of fresh lemon that bone broth is rich or lime before serving, in collagen. Collagen is honestly makes the best important for women of kind of balanced nutrition. middle age as it is a key

A nice bowl of homemade soup is wonderful for your health for anyone’s health --especially if you are a middle age woman needing some good nutritional support for your body. Not much of a cook? You’ll find exceptional collagen formulations in liquid or powdered supplement form. The price point will vary from one to the next. Generally, if you can find a good quality brand, you’ll get the most benefit from a collagen supplement that is balanced with marine collagen. Marinebased foods and plants are rich in selenium which is important for women’s bodies.