Blog

Dealing with Pain (without opioids)
How do you deal with pain?  If you're the average person, you go to the doctor, and the doctor prescribes an opioid for you.  Opioids (which come from the same ingredients found in opium and heroin) are highly addictive.  By treating pain, our medical community is creating drug addicts.  Some estimate the number is in the millions.  It's becoming an epidemic.  Doctors prescribe over 250 million opioids per year!   So, what are the options?  Pain comes in many forms, so different things work for different people.  There is joint pain, muscle pain, internal pain, external pain, headaches, stomach pain, etc.  I suggest trying different remedies to see what works for you.  Here are some options for you: acupuncture chiropractic adjustment massage epsom salts bath detoxification anti-inflammatory diet external oinments (icy hot, zhengu shui, etc) essential oils herbs supplements exercise deep breathing visualization   There are many choices.  Choosing opioids is a risky proposition.  Before you go down that road, look into some natural remedies.   Here is an article by Dr. Alan Sears. http://bit.ly/2oYQtLH
Ditch the Sugar!
Ditch the sugar! We all love sweets, but too much sugar can lead to a host of health issues including diabetes, stroke, and heart disease.  Click on the link to learn more about it.   https://www.healthambition.com/negative-effects-of-sugar  
Eat Fat, Get Thin
Ever since the 1980's, the medical community has been telling us to eat a low-fat diet for better health.  Over fifteen years ago, I learned that fat and cholesterol played an important role in our health.  If we look at the past thirty years (the low-fat diet years), we'll see there has been an increase in almost all diseases including diabetes, high blood pressure, stroke, heart attack, inflammatory diseases, chronic diseases, etc.  Pharmaceutical drugs seem to be our normal way of life these days.  It doesn't have to be that way.   As more and more studies come out, we're learning that dietary fat and cholesterol do not have the negative effects we thought they had on our health.  The true villain, it turns out, are the carbs.  (In the 80's, the food pyramid told us to eat six to eleven servings of carbs per day!)  I think most people are aware now that trans-fats are bad and mono and polyunsaturated fats are healthy.  But now, some doctors are even saying that saturated fat may not be that bad.  (Many Naturopaths have been saying this for years.)  Coconut oil, a saturated fat, is good for you.  But what about butter?  Butter, like eggs, are back on the menu.  More and more doctors are finally beginning to promote this.  Below is an article written by Dr. Mark Hyman, MD.  It's an excellent article.  

"I understand why there is so much confusion around butter and saturated fat. The diet debates have America spinning.  Some advocate for putting dollops of butter in coffee, while others shun avocados and nuts as harmful, heart-disease-promoting and fattening foods.  What’s the average eater to do? 

Three recent studies add to an increasing body of evidence that saturated fat is not the evil, heart-disease-producing substance we once thought. A recent large review of the research found that the higher the saturated fat intake in the population, the lower the risk of stroke.

Another study of 3,333 people over 15 years led by Dr. Dariush Mozaffarian of Tufts, examined not dietary history but actual blood levels of fats, and found that those with the highest level of dairy fat (essentially, butter in the blood) had up to a 44 percent lower risk of developing diabetes compared to those who had the lowest levels of dairy fat in their blood.

And a third study, just published after 40 years, looked at 9,400 people residing in mental hospitals who were fed either butter and saturated fats or corn oil (omega-6 fats).  The researchers found surprising results. The corn oil group had a much greater reduction in LDL cholesterol (30 mg/dl vs. 5 mg/dl) but a higher risk of heart attacks than the saturated fat group.

Is butter a health food? Probably not. Should it be shunned? For sure not. A review of the literature and a growing consensus among a large group of leading scientists suggest that we, for far too long, have unfairly maligned butter and saturated fats.

America first went low-fat in earnest in 1980, when our government told us to cut the fat. That message was then reinforced with the USDA’s infamous food pyramid, which encouraged us to eat 6 to 11 servings of bread, rice, cereal and pasta a day.

Eleven servings of bread a day? That sounds a little crazy now. But back then, most Americans took that advice. As a result, we are now fatter and sicker than ever, with nearly 70 percent of us overweight and one in two with pre-diabetes or type 2 diabetes. And while death rates from heart disease are declining due to better treatments, the percent of the population developing heart disease is increasing significantly.

What happened to our diet over the last century?  According U.S. Department of Agriculture records, our intake of saturated fats, eggs and meat decreased — butter from 9 to 4.6 pounds, lard and tallow from 10.5 to 6.0 pounds, red meat 71 to 60 pounds per person, per year. Egg consumption dropped from 374 to 250 per year. But our intake of refined vegetable oils increased from 9.8 to 35.2 pounds per person, per year, chicken by 57 percent, sugar by 39 percent and grains by 45 percent. 

While our total calorie consumption has increased (we eat more of everything), our fat consumption has decreased from 40 to 30 percent of our diet, and our sugar and carbohydrate consumption has increased dramatically.  And yet, obesity, diabetes and the incidents of heart disease are all increasing.

Today, we know some things we didn’t know back when we originally received all that low-fat dietary counsel. First, review after review after independent review of the research shows that there seems to be very little link between saturated fats and heart disease. In the absence of refined (starchy) carbs and sugars, and in the presence of adequate omega-3 fats, saturated fat itself is in no way linked to heart disease.

So why all the mixed messages? Well, the fact is, dietary saturated fat raises total and LDL cholesterol. But not all cholesterol is created equal. In fact, saturated fat improves the quality of the LDL cholesterol by increasing the less harmful large fluffy LDL particles, while also lowering triglycerides and raising your levels of good HDL cholesterol. A low-fat, high-carb diet, meanwhile, makes cholesterol quality worse.

Total cholesterol, and especially LDL-C cholesterol, is not the best predictor of heart disease risk. What matters is the total-cholesterol-to-HDL ratio, and the LDL particle number and size. These are the factors that are the most predictive of heart disease. Eating more fat (except trans fats) and lowering sugar and refined carbs is one of the best ways (in addition to eating more non-starchy vegetables) to improve the quality of your cholesterol.

In fact, small LDL particles (from low-fat, high-carb diets) are associated with three times the risk of heart attacks compared to total LDL cholesterol. Saturated fat and fat in the context of a lower sugar and refined carbohydrate diet increases the LDL particle size (which is a good thing). Evidence also suggests that a bigger predictor of the extent of cardiac disease is the triglyceride-to-HDL ratio, not total or LDL cholesterol. That ratio is also improved by a higher total and saturated-fat diet, and worsened by refined carbs and sugars.  The evidence tying higher-fat diets to greater weight loss and improvements in cardiovascular risk factors has been repeated in many other studies

What about all the calories in fat (gram for gram, it has more than twice as many calories as carbs and proteins)? Shouldn’t we cut out fat to lose weight?  While a shrinking number of health professionals still suggest that low-fat diets are best for weight loss, the overwhelming scientific consensus no longer supports the conclusion that total fat causes obesity.

In a recent review of 53 high-quality, randomized, controlled trials, comprising research that compared low-fat to high-fat diets, lasting at least a year, researchers found that in more than 68,128 people, the high-fat diets led to greater weight loss than the low-fat diets. The researchers included only the best quality studies (53 out of 3,517 studies).

This is why the 2015 Dietary Guidelines removed its previous limits on total dietary fat. They also removed the previous limits on dietary cholesterol, saying it was “no longer a nutrient of concern.”  Afterreviewing the evidence, the USDA Dietary Guidelines Advisory Committee concluded: “Reducing total fat (replacing total fat with overall carbohydrates) does not lower CVD [cardiovascular disease] risk.… Dietary advice should put the emphasis on optimizing types of dietary fat and not reducing total fat.”

So is butter really back?  In a word. Yes."

I am going to be starting a ketogenic diet in September.  This is a high-fat, super-low-carb diet.  If anyone would like information on the ketogenic diet or would like to do it with me, please contact me.

Bill Shuttic

Ultimate Health & Wellness

310.413.0514

bill@ulti-health.com

Heart Health
According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the U.S.  Many of us know people who have had a heart attack or stroke.  Most people try to lower their risk of heart disease by eating a low-fat, low-cholesterol diet, do more cardio workouts, or take pharmaceutical drugs like Statins.  The idea is that a high fat, high cholesterol diet, along with obesity, high blood pressure, and some other factors lead to heart disease.  People have been following this plan for thirty years, yet over the past thirty years, obesity and diabetes have skyrocketed, and heart disease is still the leading cause of death.  Has anyone stopped to ask why? Thankfully, more and more research has been done on the topic of heart disease, high cholesterol, obesity, etc.  What did we find out?  Dietary fat is not the problem – it’s the starch.  (Low-fat diets are usually higher in starch.)  Cholesterol, in and of itself, does not cause heart disease.  And weight training and interval training is better than extended cardio workouts.  There is also more information coming out about cholesterol-lowering drugs that we’ll have to keep an eye on.  (I suggest you do a little research on your own, and talk to your doctor.). There are many types of diets people are doing these days.  Mediterranean Diet, Vegan, Vegetarian, Paleo Diet, Blood Type Diet, Adkins Diet, etc.  Which one is best?  Honestly, it depends on each individual.  Different things work for different people.  That being said, most of these healthy diet plans have something in common – a reduction in simple carbs.  People often get confused when talking about carbs.  So, let’s make a distinction.  For those who promote a high-carb diet, they are referring to complex (good) carbs, such as vegetables.  For those who promote a low-carb diet, they are referring to simple/refined (bad) carbs, such as bread, pasta, etc.  Yes, veggies and bread are both carbs.  This is why people can argue in favor of and against a high-carb diet and both be right. Similarly, all fats were grouped together into one category and considered bad.  It turns out that fat is not only good for you but necessary.  Like carbs, there are good fats and bad fats.  Saturated fats and trans-fats have been shown to raise blood cholesterol that could lead to plaque buildup and heart disease.  Conversely, essential fatty acids are healthy fats.  Keep in mind, vitamins A,D,E, and K are fat-soluble which means fat is needed for the absorption of these vitamins.  (On a side note, have you noticed that many doctors are prescribing Fish oil and Vitamin D these days?  Why might that be?).   So, don’t be afraid of good fats like olive oil, flax seed oil, etc.  Coconut oil is also healthy, although it is a saturated fat.  Some natural health people maintain that saturated fat is also necessary for good health.  Keep an eye out for the latest news.  Until more research is done, I’d say to avoid most saturated fats. What about cholesterol?  As it turns out, cholesterol does not cause heart disease.  I know some people’s heads may explode when they read this.  But don’t take my word for it.  Check it out yourself.  According to the Framingham Heart Study, seventy-five percent of the people who had heart attacks had normal cholesterol levels.  The same study also said that “80% of heart attack patients had similar lipid levels to those who did not have heart attacks.” Furthermore, according to research done at the Department of Cardiovascular Medicine at Yale University, nearly twice as many people with low cholesterol had heart attacks when compared to those with high cholesterol levels.  (Journal of the American Medical Association, 1994.)  To be clear, plaque buildup is bad but not the presence of cholesterol.  Here are some of the health effects of cholesterol:  plays a role in creating hormones such as testosterone, estrogen, cortisol, DHEA, and progesterone; helps make cell membranes, protects nerve sheaths, and provides energy to cells.  Our bodies produce cholesterol, and research has shown the amount of dietary cholesterol does not affect your blood cholesterol.  So, eggs are back on the menu.  Cleveland Clinic cardiologist Dr. Steven Nissen told USA Today: "It's the right decision. We got the dietary guidelines wrong. They've been wrong for decades." According to Dr. Mercola, “As recently as 2010, US dietary guidelines described cholesterol-rich foods as "foods and food components to reduce." They advised people to eat less than 300 milligrams (mg) per day, despite mounting evidence that dietary cholesterol has very little to do with cholesterol levels in your body. Now, the Dietary Guidelines Advisory Committee (DGAC) has done a complete about-face. They are finally acknowledging what the science shows, which is that "cholesterol is not considered a nutrient of concern for overconsumption."” What about exercise?   A Harvard study found that interval training reduced heart disease risk by 20%.  (Harvard Alumni Health Study, Circulation, 2000.) Interval training not only reduces cholesterol levels but can improve cholesterol ratios, raising HDL and lowering LDL.  Research at Colorado State University found that people doing interval exercises were able to continue burning fat 16 hours after exercising.  The study also showed that fat oxidation increased by 62% and the metabolic rate increased by 4%. Another study done at Laval University in Québec compared high-intensity interval training (HIIT) with the typical long-duration cardio workout.  They discovered that although the long-duration group burned more calories, the HIIT group lost more fat.  For every calorie burned, the HIIT group lost nine times more fat!  (Metabolism, 1994.) So, with regard to heart health, reducing your risk of heart disease, high cholesterol, stroke, diabetes, and obesity, I recommend a HIIT workout.  If you are my client, you have experienced this, and you know what I’m talking about. Lastly, I want to mention cholesterol-lowering drugs, such as Statins.  I’m not a doctor, so I’m going to quote some doctors and studies for you.  Please talk to your doctor about any pharmaceuticals you may be taking.  The National Heart, Lung, and Blood Institute conducted the Lipid Research Clinics Coronary Primary Prevention Trial to test the effectiveness of cholestryramine, a cholesterol-lowering drug.  According to Dr. Al Sears, MD, “what it all boils down to is that these cholesterol-lowering drugs lowered cholesterol, but they did not decrease deaths from heart attacks.” Just as importantly, Dr. Sears also says, “Statins block an antioxidant system important to your cardiovascular health and rob your organs of this crucial nutrient.  Statins can also make you chronically fatigued and cause muscle aches.  They also stimulate cancer growth in rodents.  In human studies, breast cancer was more common in women who took the drug than those in the control group.” Statins also have side effects including liver toxicity, digestive issues, muscle inflammation and weakness, kidney failure, etc. One study done in Finland found that Statins decrease antioxidant levels by as much as 22%.  Another study showed that Zocor increases insulin levels by 13% which actually increases the risk of diabetes, insulin resistance, hypertension, and heart disease!  (Health Sciences Institute.). The Physicians’ Desk Reference lists the side effects of Lipitor as:  liver dysfunction, liver failure, kidney failure, constipation, insomnia, tinnitus, and high blood pressure.  So, if you’re having any of these health issues, and you’re taking a statin drug, they may be connected. What’s the solution?  First, there are five blood tests you can use to get a good picture of your heart health: Homocysteine C-reactive protein CoQ10 Insulin VAP cholesterol Talk to your doctor about these.  Homocysteine measures the health of your antioxidant system.  The higher your levels of homocysteine, the greater your risk of heart disease.  You can keep your homocysteine levels down with adequate amounts of B-vitamins.  C-reactive protein measures the amount of inflammation, injury or infection.  The higher the level of C-reactive protein, the higher your risk of heart disease.  Both the British Journal of Urology and the New England Journal of Medicine have published studies regarding the relationship between C-reactive protein and heart health.  Elevated CRP levels may also be linked to rheumatoid arthritis, rheumatic fever, cancer, tuberculosis, and pneumonia. Next, eat a clean diet.  Avoid GMO foods.  If you eat beef, pork, or chicken, make sure they haven’t been shot up with hormones, antibiotics, etc.  Eat free-range chicken, grass-fed beef, etc.  Cut down on starches, bread, pasta, cakes, cookies, sugar, soda, etc.  Eat fresh fruits and vegetables daily.  Drink fresh pressed fruit and vegetable juice.  Avoid store-bought, processed fruit juices.  Eat foods low on the Glycemic Index.  Eggs (including the yolk) are good.  Avoid acidic foods.  Eat foods that are more alkaline. Exercise.  Don’t forget to exercise.  High Intensity Interval Workouts are best, if you can do them.  Of course, if you’ve recently had a heart attack or stroke, check with your doctor to make sure you’re able to work out.  You may want to start by just walking. Nutritional supplementation.  My first suggestion to my clients is to do a detox, so you can get the toxins out of your system and let your internal organs and immune system work properly.  After that, I suggest a good multi-vitamin/mineral supplement.  Dr. Sears recommends, in addition to a multi: 500 mg L-carnitine 500 mg L-arginine 500 IU Vitamin E 1000-3000 mg Vitamin C 100 mg CoQ10 50 mg niacin For High Blood Pressure, he also suggests some herbs including: Astragalus Root Dandelion Roof Cat’s Claw Hawthorn That should help give you some direction with regard to heart health.  If you need further assistance, please feel free to give me a call, text, or email to arrange an appointment.  I suggest you read The Doctor’s Heart Cure by Dr. Al Sears (which is where I got much of this information), Wheat Belly by Dr. William Davis, Grain Brain by Dr. David Perlmutter, and any other books you can find on heart health. If you would like to get some lab tests done to check your cardiovascular risk, nutritional deficiencies, metabolic risk, inflammation, genetic predisposition, or hormone balance, please let me know. Be Healthy! Bill Shuttic 310.413.0514 Bill@ulti-health.com Www.ulti-health.com
Is Your Dr Killing You?!
Is Your Doctor Killing You?! I’m going to tell you something that Natural Health Practitioners have known for years – and it may shock you.  According to a study by Johns Hopkins, medical errors may be the third leading cause of death in the United States!  Let that sink in a minute.   So, after heart disease and cancer, you’re more likely to die from a mistake made by your doctor than such things as diabetes, stroke, emphysema, or bronchitis.  The study estimated that over 250,000 people per year die from medical mistakes. http://www.cnn.com/2016/05/03/health/medical-error-a-leading-cause-of-death/   Compare other causes of death: Heart Disease - 597,000 Cancer – 577,000 Chronic Lower Respiratory Disease – 143,000 Stroke – 140,000 Alzheimer’s – 85,000 Diabetes – 74,000 Pneumonia – 54,000 Guns – 30,000   Another study done by the Journal of Patient Safety estimates the number of medical error deaths between 210,000 and 440,000 annually. https://www.propublica.org/article/how-many-die-from-medical-mistakes-in-us-hospitals It is difficult to pinpoint a specific number because of the way the system is set up.  Regardless, that number is way too high.  Obviously, doctors and nurses are good people, and they are trying to help you.  But the system is what it is.  And you need to be aware of it.   What’s the solution?  Unfortunately, there is no easy answer.  One easy fix is to try to stay healthy, so you don’t have to end up in the medical system.  I suggest trying natural remedies before you start taking pharmaceuticals.  For those of you who know me, you know I have a Complete Wellness System where I stress exercise (personal training), relaxation (massage, breathing, stretching), detox, nutrition, and supplements (nutraceuticals).   Exercise – try to workout at least 30 minutes per day Relaxation – try to get a weekly massage, stretch every morning, breathe deeply Detox – keep your system clean.  You’re exposed to toxins daily Nutrition – eat more fruits and vegetables.  Eat more Super-foods.  Cut out the sugar Supplements – there are nutraceutical protocols for various types of health issues   Remember, you can invest in your health now, or you can pay the doctor later.  And since 250,000 people die annually from medical mistakes, I would suggest you give me a call, so we can work on getting you healthy.   Bill Shuttic Bill@ulti-health.com 310.413.0514 Www.ulti-health.com   ps.  This is not medical advice.  Please consult with your doctor.  
Why Exercise?
Why Exercise?   Is exercise really important?  Yes.  Why?  There are so many reasons.  There are different types of exercise, of course.  There is strength training, cardio, breathing, martial arts, tai chi, yoga, stretching, etc.  Exercise can help you lose fat and gain muscle.  It can help you fight disease and it can help you live longer.  The Journal of the American Medical Association did a study that showed "higher levels of physical fitness were beneficial, even in the subjects with other risk factors such as high blood pressure, elevated cholesterol, cigarette smoking, and family history of heart disease."  The Surgeon General said that even moderate exercise can ward off such things as cardiovascular disease, colon cancer, diabetes, osteoporosis, and depression.  Exercise can reduce low back pain, headaches, and digestive issues.  All things being equal, people who exercise live longer.   People who don't exercise can lose about five pounds of muscle every ten years.  This is why we need to exercise as we get older.  You're never too old to exercise.  Also, if you lose five pounds of muscle every ten years, you're also reducing your metabolism by five percent per decade.   And since muscle burns more calories than fat, unless you change your diet, you will begin to gain weight.   Exercise can do the following: Increase metabolism Burn more calories Decrease body fat Improve you body shape Boost your cardiovascular Boost energy Reduce low back pain Provide protection against osteoporosis and other health issues (*from Infinity's Complete Physique Program of E.N.E.R.G.Y.) Cardiovascular training is good, but I prefer HIIT (high intensity interval training.)  How much exercise is good?  Some people work out every day.  Others workout three days per week.  I've seen people spend hours in the gym.  Doctors say you should get at least thirty minutes of exercise per day.  My opinion?  Any exercise is better than no exercise.  So, get out there and move! Bill www.ulti-health.com ps.  come workout with me.  Sign up for a year, and get a free set of BillyStix.