Carson Natural

Helping you to live well and be well informed.

Prediabetes, Could It Be You?

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According to the centers for disease control, one out of three people in the United States have prediabetes, and nine out of 10 Prediabetics DON’T KNOW they are!

November is National Diabetes Awareness Month, and I want you to to be aware of this problem that nine out of 10 people do not even know they have. Maybe you have never even heard of the term prediabetes. So what is it? Having Prediabetes means that your blood sugar is higher than normal but not high enough to be diagnosed as diabetes. If you have Prediabetes, then you may be at risk for type II diabetes. The CDC has developed a simple test to score yourself and see if you are possibly Prediabetic.  If your score indicates that you are Prediabetic, then I recommend that you make an appointment with your health care provider as soon as possible.

Type II Diabetes is known as a lifestyle disease and it can be prevented. Statistics show that 15-30% of people with Prediabetes will develop Type II Diabetes within five years. You can prevent and/or reverse your Prediabetic condition, and possibly prevent the onset of Type II Diabetes by incorporating these three simple habits into your daily routine.

  1. The number one thing you must do is learn to eat a more healthy and balanced diet, a diet that includes a good lean protein and fruits and vegetables. In addition, you must drink more pure water and less sugary drinks, such as sodas.
  2. The second habit you need to add to your routine is being more active by incorporating daily exercise. You don’t have to join a crossfit gym, but you do have to get up and be intentional about being active every day. If you haven’t been active in years, just walking 30 minutes a day would make a huge difference in your body.
  3. The third recommendation is to lose those extra pounds you’ve been carrying around. Of course if you do follow my first two recommendations that should happen naturally. If you are diligent, it will be quick at first, which will feel great! It will slowly taper off though, so don’t be discouraged. Just get the ball rolling and it will pick up speed!

Take this risk seriously! The Diabetes epidemic is at an all time high in the United States and in the world today. I encourage you to do your part, start living a healthier lifestyle, and help put a stop to this epidemic! If you’re not sure how to get started with these recommendations and don’t believe you have the will power to do it on your own, don’t be discouraged.  You’re not alone, many others, just like you, feel the same way.

Check out my latest episode on The Feeling Good Podcast, “90: Help! We Have an Epidemic – What Can We Do to Stop It?” where I talk about prevention, reversal and management of diabetes.

Schedule a call with me today for a FREE health consultation and find the right coaching package to get you feeling good again!

Healthy Blessings,

Dr. Phil

Cinco de Mayo Feeling Good Friday Fiesta

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It’s Cinco de Mayo, and at Carson Natural, we are celebrating! One year ago today, we started our Feeling Good Friday Facebook Live broadcasts. Can you believe it has been a whole year? We haven’t missed a single Friday yet, and we are planning on keeping it going! Check out some of our fun photos on instagram!

With it being Cinco de Mayo, many people would like to celebrate with a little Mexican style food today! If you are going out to eat at your favorite Mexican restaurant tonight and are trying to eat healthier, you can! Maybe you are on some kind of special diet like I have been over the past few weeks. I’ve been doing a 21 day cleanse and purification diet. Tortilla chips and flower tortillas are not on the menu for me, but that’s alright because I have found an awesome alternative to corn tortilla chips . . . Beanitos.

Have you tried these healthier chips yet? You’ve heard of BYOB restaurants where you can bring your own beverage, right? We need a BYOC restaurant . . . Bring Your Own CHIPS! I LOVE these chips. They are a healthier alternative to the tortilla chips. They have twice as much protein, potassium, and they don’t increase your blood sugar as fast as the corn chips do. If you are a diabetic, that is really important.

Another thing you can do in place of eating tortillas, is to eat just the vegetables and the meat that comes with the fajitas. A lot of people order fajitas, and you can still do that without eating the tortillas. You CAN eat healthy at a Mexican restaurant. It might not be the easiest thing to do, but YOU CAN DO IT!

If you aren’t planning on going out to eat tonight, you can still celebrate at home with an easy to make healthy Mexican style meal. My friend and client, Corie Jones, recently blogged about a really fun way to celebrate at home and stay healthy with her family. She even provides a fun DIY craft for the kids. Check out her Cinco de Mayo blog post! Corie made this statement, “We have to remember that eating healthy is not about depriving ourselves but finding healthy substitutes. This can still be accomplished while supporting our fiesta taste buds today.” Corie, I love it and couldn’t agree more.

Remember what I always say. I’ll say it in Spanish first today. Mantente hidratada, amigos. Es posible que no estar bebiendo suficiente agua, pero usted necesita ser! Stay hydrated, my friends. You might not be drinking enough water, but you need to be!

Keep on Fiesta-ing!

Healthy Blessings,

Dr. Phil

Breaking Up Is Hard To Do!

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Have you ever been through a bad breakup? Have you ever given up someone or something that you really love? I think it’s time for people to give up their unhealthy love for processed sugar! Some people don’t just have a love for sugar, rather a strong addiction for this sweet and enticing substance. I have no doubt that this love and addiction for sugar, especially processed sugar, is a contributing factor to many of the health issues people face today, especially diabetes.

sweet tooth

To prove my point today, I will share with you this recent question that I received on The Feeling Good Podcast from one of our listeners, Bonnie. Bonnie writes, “One of my biggest weaknesses is sugar. I have a huge sweet tooth and know that sugar is not good for me. I don’t use artificial sweeteners only real sugar for my tea, but I love sweets of any kind. After a meal I like something sweet. Do you have any suggestions to lessen the desire for sweets?”

I must confess that I can relate to Bonnie, because I have a sweet tooth too, but I want to give all of you some hope today. I have learned to control that sweet tooth, and I know that you can too, if you follow my recommendations here.

First of all, I want you to understand that the sweet tooth you have quite possibly has an underlying cause that you are totally unaware of. This is something that I see in my practice quite often. That sweet tooth could be caused by an overgrowth of yeast in your gut. A lot of people have this overgrowth of yeast and don’t even know it. They are suffering from various symptoms caused by the overgrowth. One of them is an uncontrollable urge for sweets, and not just sweets but for high carbohydrate foods that turn to sugar like breads and pastas. When you have this overgrowth in the gut, the urge for sugar is just one of the many problems it can cause. If you get the yeast under control, you will likely get the sweet tooth under control as well. 

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I would love to hear your story of how you have or are currently breaking up with sugar! Post on Facebook or Twitter using #SugarBreakup and one winner will be chosen to receive an all new Carson Natural comfort colors t-shirt! 

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sweetleaf-stevia-35Next, I recommend switching from using sugar to sweeten your tea to a natural low calorie or no calorie sweetener. My favorite one is the no calorie, natural plant based Stevia. Stevia is made from the leaves of the stevia plant. Stevia plants are something you can grow in your garden, but stevia is available in health food and grocery stores, and there are a variety of stevia products out there on the market. You have to be very careful about the one that you choose, and be sure that it is a pure stevia extract with no additives. Many of these stevia products on the market are not true stevia. They have stevia in them, but they have other sweeteners like dextrose and erythritol, which is an alcohol sugar. There are a variety of these brands out there and many times you can tell whether you are getting a true stevia product by the price. Stevia’s that have a lot of additives are much cheaper than the true stevia products. Be careful! Choose the right one and read the labels well and know that the one you are choosing is the real stevia. The one pictured here is available in our store, and you can click it to see more details. 

Now I use stevia to sweeten all kinds of foods and to make desserts. It is a wonderful sweetener, and I love the fact that is has no calories and no affect on my blood sugar. You definitely want to use stevia as a sugar alternative especially if you are diabetic.

Third, I want to recommend that if you have that legitimate sweet tooth and you like a little something sweet after a meal then you can do what I always do. Often after my meals, I will eat a couple of small squares of 70% or higher dark chocolate and a few raw nuts. This is a little treat that always satisfies my sweet tooth and doesn’t add a ton of calories to my diet. Another thing that I often eat for dessert is half of a low-sugar, low calorie protein bar. These protein bars are great alternatives to high sugar snacks as well.

The stevia I have talked about here is something you can learn a lot more about if you go back and check out one of my blogs that I wrote several months ago. You can click here to read it! 

If you have any health questions, leave me a voice message by clicking on the “Ask Dr. Phil” Microphone. You can also email me at [email protected]. I look forward to hearing from you!

Healthy Blessings, 

Dr. Phil

Christmas Movie Series #1 “Why Buddy the Elf Really is Magical”

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*This week I have my editor, and first born son, Cody Carson guest writing on the blog. He and his wife live in North Carolina where they are missionaries with the Charlotte Eagles Soccer Club. You can find out more about their ministry by clicking here!*

 

Buddy the Elf really is magical! If you don’t know who I’m talking about then you probably haven’t seen the hilarious movie Elf, starring Will Ferrel. It is one of my and my wife’s favorite Christmas movies, and we’ve seen it on television several times throughout this Christmas season.

elfI’ll catch up on it if you have never seen it, no spoilers here because you really should watch it ASAP if you haven’t had the pleasure … Buddy is a human orphan that climbed into Santa’s bag of toys as a baby. He was taken back to the North Pole and raised as an Elf. As he grew though, all the other Elves began to notice that he was a little different, mostly because he was three times their size, but Buddy never considered the fact that he wasn’t an elf. It wasn’t until he was 30 years old that his world came crashing down around him! Papa Elf, his adopted father, told Buddy that he was a human and who his real father was. Upon learning that news Buddy set out on a journey to New York to find his father and throughout the movie his Elf culture continually and hilariously clashes with human culture.

Elf

One major difference in the two cultures is the food they eat. As Buddy explained at his father’s dinner table one night, Elves have four major food groups: Candy, Candy Canes, Candy Corns, and Syrup. Now this is where the magic really comes into play, because if that is mostly what elves eat, then they wouldn’t be cute and little for long. Buddy the Elf, who is already 6’4″ would probably be over 500 pounds, if that is what he had eaten his whole life. With a sugar filled diet like that, every elf would certainly be type II diabetic. They wouldn’t have a need for those cute little wooden shoes anymore, because both of their feet would have to be amputated. There would be no more time for making toys, because they would have to be making insulin just to survive.

We laugh at the silliness of Will Ferrel’s character, but during the holiday’s how many of our own diets aren’t too dissimilar from his four main food groups? We have to realize that we aren’t magical like Buddy, and that we can’t continue to eat unhealthy diets and still be healthy people. It just doesn’t work like that for humans! However, there are several ways we can imitate Buddy that will help us have a more enjoyable Christmas season!

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Buddy always has a smile on his face, and he takes it upon himself to use his smile to spread Christmas cheer! I would challenge you to do the same. Don’t be caught with a frown on your face this Christmas!

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Buddy is unapologetic about love! For the people that mean the most to you make sure they know it this Christmas! Don’t let the year end without telling your family and friends that you love them.

 

enhanced-28923-1417811877-10Compliment people this Christmas! Everyone hears enough criticism on a daily basis. Be the one to break the negativity cycle and use your words to build people up and put a smile on their face and yours!

 

Although Buddy’s diet borders on the worst I’ve ever seen, his Elf character traits is something we can all aspire to this Christmas. If we can eat less like Buddy and act more like him then we will all have a merrier Christmas!

Merry Christmas from North Carolina, 

Cody Carson

*All Images property of New Line Cinema

 

Dr. Phil’s Two Super Foods for Diabetes Management

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I could not let the National Diabetes Awareness month go by without sharing with you my two favorite Diabetes super foods that have been shown in studies to help with insulin sensitivity and blood sugar control.

Actually these foods are two of the best on the planet whether you have prediabetes, full blown diabetes, or are perfectly healthy. Chances are that you already enjoy one of these foods on a daily basis. They are blueberries! The other food you may not have ever heard of. It is a staple of the South American diet. I’m speaking of Chia seed, of course. One of the sweet things about these two foods is that they can be enjoyed together. My favorite way to do that is with a blueberry smoothie. As a matter of fact, the study done on blueberries that shows they help with insulin sensitivity was done using blueberry smoothies. If you’ve been following my blogs for a little while then you have read about Chia seed and it’s tremendous health benefits. When you combine these two super foods together then you get a super duper food!

blueberry smoothieHere is my recipe for a blueberry smoothie, and whether you have diabetes or not, I know you will enjoy this delicious treat.

  • 1 cup of unsweetened almond milk

  • 2 heaping scoops of standard process whey protein powder

  • 2 tablespoons of chia seed

  • 1/4 cup of frozen blueberries

  • 1/4 cup of crushed ice

  • 1 packet of stevia powder (for sweetness if necessary)

Put it all together in your blender and you’ve got one awesome and healthy snack or meal replacement.

In this 2010 study participants drank two blueberry smoothies a day and a significant increase in their insulin sensitivity was the result. That means that the likelihood of becoming prediabetic or diabetic decreases. Below is the summary of the study found on webmd.com

Drinking blueberry smoothies helped obese adults who were pre-diabetic improve insulin sensitivity, researchers report.Sixty-seven percent of people who drank a blueberry smoothie twice a day for six weeks experienced a 10% or greater improvement in their insulin sensitivity, compared with 41% of people in the placebo smoothie group. The study results are published in the October issue of The Journal of Nutrition. The findings suggest that compounds found in blueberries, which have also been found to improve heart health, may help people with prediabetes by making the body more responsive to insulin. What the biochemical chain reaction or cellular pathways might be remain unclear. But given the challenges of getting people to eat more fruits and vegetables, researchers suggest a smoothie may be a tasty alternative to help people increase their fruit and vegetable intake and boost their health.

I also want to give you a quick reminder on the incredible benefits of the Chia seed. This is pulled from my previous blog, Why Doesn’t BB King Eat Chia Seed?

Just two ounces of Chia contains almost 9x more Omega-3s than wild salmon, 5x the calcium of 2% milk, almost 3x the iron in raw spinach, 3x the antioxidants of blueberries, all essential amino acids, vitamin B, D, and E, is an excellent source of fiber, and is a more digestible protein than beans, soy, or peas. The benefits of these little seeds CANNOT be overstated. There is absolutely no reason to not begin incorporating Chia seed into your diet immediately. Check out this infographic from www.diabetickitchen.com.

ChiaSeedsInfogr-796x1024

Healthy Blessings and Happy Holidays,

Dr. Phil

 

P.S.

If you want to start 2016 off right and live a more healthy, balanced, and vibrant life, then I encourage you to check out my Fine in 49 Online Health Course. In 49 days you’ll learn how to take control of your health and why it’s so important to start right now! Our next class begins on Monday January 4th! Click here to sign up today, and don’t miss this chance to start 2016 in a new direction for your health.

 

 

Dr. Phil’s Top 2 Supplements for Managing Your Diabetes

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There are a lot of blood sugar management supplements on the market but there are only two that I recommend more than any of the others! They are Gymnema Extract and Chromium!

Let me be clear! There is NO drug or supplement that can compensate for poor eating habits if you are diabetic. The number one thing I teach my diabetic patients is that you must practice eating a healthy and balanced diet! Supplements are just as their name implies, a supplement to an already healthy diet. If you are diabetic and you’re having trouble maintaining the proper blood sugar levels, don’t be discouraged. There is hope for you if you’ll follow these recommendations. Before taking any supplements you must have a clear understanding of what it means to properly balance your meals and snacks. When I speak of balance, I mean the correct ratio of the three macro-nutrients that each of your meals and snacks should contain. Those three nutrients are protein, carbohydrates, and good fat. I coach people on how to do this regularly and I also teach it in my Fine in 49 online health course.

gymnemaOnce you’ve mastered the concept of balancing your meals, then I would consider adding the supplement Gymnema Extract. Gymnema is an herbal extract that can help you maintain normal blood sugar levels by regenerating new insulin producing cells in the pancreas and protecting those cells. Gymnema has been around for centuries and I have been suggesting it for years to help my diabetic patients manage their blood sugar as well as support the pancreas. The next supplement that I recommend that you consider adding to your routine is the mineral Chromium. It is believed that Chromium works by potentiating the effects of insulin, and that a deficiency in Chromium could play a major factor in your inability to control your blood sugar.

Several years ago my dad was diagnosed with Type II Diabetes. After several months of struggling to control his blood sugar and taking six pills a day in an attempt to do so, he was still having trouble. I suggested that he try Chromium. I had just read a study published by the USDA that was conducted with 80 Type II Diabetic patients. The majority of these patients, after supplementing with Chromium for an extended time, no longer exhibited symptoms of Diabetes. As for my dad, he began taking the Chromium, and, after a short period of time, he was thrilled to tell me that he went from taking six pills everyday to only one pill a day to control his sugar.

I am not suggesting that you go out and buy a bottle of Gymnema or Chromium today to help you control your blood sugar, however if you are having trouble maintaining healthy levels, I suggest that you talk with your pharmacist or other health care professional about how these two supplements may be able to help you. If you are a diabetic or a prediabetic, I highly recommend that you take your condition very seriously and do everything within your power to maintain a healthy blood sugar level everyday. If you’re unsure whether you are prediabetic, then you are not alone. As I shared in my last blog 9 out of 10 people that are already prediabetic have no clue that they are! Click here to view that blog, and check out the link to the test offered by the CDC.

If you or someone you know is struggling with Prediabetes or Diabetes and would like to have personal health coaching contact me at [email protected]

Prediabetes is one of the reasons why I created the Fine in 49 online health course! To help people reverse that condition and prevent the onset of full on Type II Diabetes, as well as reach their health goals and lead a more balanced, healthy and vibrant life. Our first official class will begin on Monday January 4th, 2016, just in time to begin those New Years Resolutions and make 2016 the best year of your life! Click here for more information!

Another product that I believe can help you reach the healthy, balanced and vibrant lifestyle that you crave is a genetic nutrition and fitness assessment based upon your unique DNA and lifestyle. Click here for a short video detailing the assessment. Click here to check out the product! If you’re interested in achieving a new level of wellness, then please contact me by filling out the contact form on CarsonNatural.com or by leaving a voice message by clicking the “Ask Dr. Phil” Microphone!

Healthy Blessings,

Dr. Phil  

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Prediabetes, Are You One of The 9 Who Doesn’t Know?

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According to the centers for disease control, 1 out of 3 people in the United States are Prediabetic, and 9 out of 10 Prediabetics DON’T KNOW they are!

November is national diabetes awareness month, and I want you to to be aware of this problem that nine out of 10 people do not even know they have. Maybe you have never even heard of the term Prediabetes. So what is it? Having Prediabetes means that your blood sugar is higher than normal but not high enough to be diagnosed as diabetes. If you have Prediabetes, then you may be at risk for type II diabetes. The CDC has developed a simple test to score yourself and see if you are possibly Prediabetic. Click here to get a copy of the test! If your score indicates that you are Prediabetic, then I recommend that you make an appointment with your health care provider as soon as possible. 

prediabetes-inforgraphic

Type II Diabetes is known as a lifestyle disease and it can be prevented. Statistics show that 15-30% of people with Prediabetes will develop Type II Diabetes within five years. You can prevent and/or reverse your Prediabetic condition, and possibly prevent the onset of Type II Diabetes by incorporating these three simple habits into your daily routine.

  1. The number one thing you must do is learn to eat a more healthy and balanced diet, a diet that includes a good lean protein and fruits and vegetables. In addition, you must drink more pure water and less sugary drinks, such as sodas.
  2. The second habit you need to add to your routine is being more active by incorporating daily exercise. You don’t have to join a crossfit gym, but you do have to get up and be intentional about being active every day. If you haven’t been active in years, just walking 30 minutes a day would make a huge difference in your body. 
  3. The third recommendation is to lose those extra pounds you’ve been carrying around. Of course if you do follow my first two recommendations that should happen naturally. If you are diligent, it will be quick at first, which will feel great! It will slowly taper off though, so don’t be discouraged. Just get the ball rolling and it will pick up speed!

Take this risk seriously! The Diabetes epidemic is at an all time high in the United States and in the world today. I encourage you to do your part, start living a healthier lifestyle, and help put a stop to this epidemic! If you’re not sure how to get started with these recommendations and don’t believe you have the will power to do it on your own, don’t be discouraged.  You’re not alone, many others, just like you, feel the same way.  That is one of the reasons I created the Fine in 49 online health course, to help people reach their health goals and lead a more balanced, healthy and vibrant life. Our first official class will begin on Monday January 4th, 2016, just in time to stick to those New Years Resolutions and make 2016 the best year of your life! Go to www.carsonnatural.com/finein49 to get more information or to sign up today!

If you or someone you know is struggling with Prediabetes or Diabetes and would like to have personal health coaching contact me at [email protected]

Healthy Blessings,

Dr. Phil  

Stop Doing What Your Momma Told You

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When I was a growing up, my mom and grandma always said to me, “Boy, you’re not getting up from that table until you clean that plate!” 

IMG_0141As I’m sure you know, they didn’t literally mean clean the plate, but to eat everything that they put on it. If we tried to say we were full and we didn’t want anymore, then they would turn on the guilt trip by reminding us of all the hungry kids in the world that had nothing to eat. Well that was a long time ago, and I seriously doubt that there are many moms doing that today. Over the past several years, I have coached numerous patients who are overweight and/or diabetic. Most of these people struggle with trying to control their weight and their blood sugar. It never really occurred to me, until recently, that a contributing factor to this diabetes and obesity epidemic in our country could be because so many people might still be doing what their momma told them to as a child, and they might still be on that guilt trip that their mom or grandma put them on. That may or may not be true, but I do know this epidemic could be slowed down if we collectively, as a country, decreased our portion sizes in our everyday meals. A good place to start would be in restaurants, since we are eating at home less and less in this country. When we go out to eat as a family I am amazed at the portion size of the entrees.hamburger Click here to this article which highlights a study that found over 96% of restaurant entrees exceeded USDA limits on calories, sodium, and fat! When I was a kid growing up in the 60s we didn’t have that problem. We ate out very little, and what we did have to eat at home rarely filled a plate. So if we actually did do what Momma said and cleaned our plate, then we didn’t have to worry about becoming overweight or getting diabetes. The portion sizes were small, and on top of that, once we finished eating we ran outside as fast as we could to play, burning off all the calories we had just eaten. With the portion sizes that are being served in meals today along with the sedentary lifestyle, it is no mystery that we are seeing the amount of obesity and diabetes that we see. So I want to encourage you today! You can do everything else your momma told you to do, but stop trying to clean your plate, and stop living in guilt if you don’t. You can eat less and here are some recommendations  to help you do just that.

First if you’re eating a meal with someone else, share an entree! Most of the time when my wife and I eat out, we choose an entree that we both enjoy and split it, and we always leave the restaurant full! Second, if you don’t have someone to share a meal with, order off the appetizer menu and maybe a side salad to go with it. Third, if you want an entree to yourself or you and your dining partner can’t agree on one to share, ask for a takeout box, eat half then, and save the other half for lunch tomorrow! If you will follow these recommendations then I have no doubt that you will begin to feel better, lose a little weight, save a little money, and if you have diabetes, you will probably get better control of your blood sugar.

If you start looking better, feeling better, and living a more vibrant life, I don’t think you’ll have to worry about making momma mad about not cleaning your plate. I would imagine momma and everyone else in your family would be overjoyed with the new you! If you’re interested in starting your own fitness plan or having a health coach help you achieve a new level of wellness, then please fill out the contact form or click on the “Ask Dr. Phil” Microphone!  Also just below here is an email signup box to sign up for our monthly newsletter if you haven’t already! All you have to do is enter your email address and press enter. In our newsletter is a recap of selected blogs, a funny story, patient testimonials, product reviews and a money saving coupon code for products in our online store!

One last thing! There is an exciting product I recently discovered that you may be interested in. This product can provide a genetic nutrition and fitness assessment based upon your unique DNA and lifestyle. Click here for a short video detailing the assessment. If you’re interested in achieving a new level of wellness, then please contact me through the channels above! Also just below here is an email signup box to sign up for our monthly newsletter if you haven’t already! All you have to do is enter your email address and press enter. In our newsletter is a recap of selected blogs, a funny story, patient testimonials, product reviews and a money saving coupon code for products in our online store!

Healthy Blessings,

Dr. Phil


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Exercise is NOT a Dirty Word!

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Last year I attended a certified lifestyle coach training program conducted by the CDC under their initiative to combat the growing epidemic of diabetes.

The program was geared toward teaching pre-diabetic patients to make lifestyle changes to prevent them from becoming a full blown diabetic. We were taught in this course to shy away from using the word exercise, and replace it with the term physical activity instead. Their logic was that people are more likely to participate in something that is called physical activity than exercise, sort of like how people don’t want to be buried in a grave yard anymore but rather in a memorial garden. Regardless of the logic, it is the current state of affairs, and if calling it physical activity instead of exercise will help somebody be more proactive about taking care of their health then I can support it.

IMG_0093Exercise or physical activity should be part of our daily routine, as I believe it is essential to living a healthier and more vibrant life. It’s benefits have been proven over and over with numerous clinical studies. I live a very busy lifestyle, as do most other people in this crazy world we live in today, and I strive every day to include exercise as a part of my daily routine. I believe you can do this as well and these recommendations can help!

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First change your attitude about exercise! Unless you have a major physical disability, exercise is not that hard. As I recently told the “Fine in 49” class that I am teaching, it’s a matter of having the will to do so. Will is the faculty by which a person decides on and initiates action. As a famous athletic company once said, “Just Do It!” Second plan for it, and schedule it even! Are we so busy that we can’t even carve out 30 minutes for physical activity? Most people spend much more time than that watching television every day. If you can’t turn the TV off, exercise while you’re watching. Where there’s a will, there’s a way! Third, acknowledge that exercise really can be fun. There are many physical activities that we can include our family or friends in. I have a pre-diabetic client that on most evenings can be found with her family riding bikes together. I tend to work out alone most of the time because it’s a great stress reliever for me, but I also enjoy long walks along our country road with my family. I recently went hiking in the mountains, something that was a tremendous amount of fun for me; however, if I was not consistently physically active, I would not have been able to enjoy those beautiful mountain trails.

IMG_0097If you need a little motivation to help you get started with an exercise or fitness plan, then all it should take is a quick look around at the all the unhealthy people that surround you. Sadly they are everywhere today. Also think about your friends, colleagues, or family that may have died or become disabled way earlier than they should have because they didn’t take care of their bodies with physical activity. Look at the diabetes epidemic we are facing today in the United States and even in other parts of the world. I have no doubt in my mind that making physical activity or exercise a part of your daily routine can make a difference in all of these cases. I want to encourage all of you who may be thinking, “Well I’m too old to exercise or I’m not physically able to exercise” to not let that discourage you from starting a fitness program of your own today. If a 75 year old widow lady can start walking 30 minutes a day and lifting weights then why can’t you? If Rosie, a lady with debilitating arthritis, can start lifting small 1 pound weights every day to strengthen her muscles and bones, what’s preventing you from starting a program? It doesn’t matter your age or your disability, there are a variety of different physical activities that you can get involved in, so don’t wait another day. Get started today living a healthier and more vibrant life. I understand that everybody’s situation is different and that you may have some issues where some types of physical activity or exercise could cause you harm, so please consult with your health professional before starting any type of exercise program. Let’s get moving, let’s get healthy, and  let’s get happy!

If you’re interested in starting your own fitness plan or having a health coach help you achieve a new level of wellness, then please fill out the contact form.  Also just below here is an email signup box to sign up for our monthly newsletter if you haven’t already! All you have to do is enter your email address and press enter. In our newsletter is a recap of selected blogs, a funny story, patient testimonials, product reviews and a money saving coupon code for products in our online store!

Healthy Blessings,

Dr. Phil


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Get Fit, Don’t Sit! 4 Ways to Combat Your Sedentary Workplace

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May 6th, 2015 was the inaugural Get Fit Don’t Sit day sponsored by the American Diabetes Association.

secretary-338561_640This is a cause that I can definitely get behind. Each year most Americans are living a more sedentary lifestyle than before. Check out these alarming statistics on the effects of a sedentary lifestyle from this infographic from the American Diabetes Association! Most of our jobs confine us to a desk and more days than not we’re so tired and stressed when we get home that sitting or sleeping is what we end up doing there as well. Our bodies are crying out for activity and we have to answer the call. I want to provide you with four low impact office exercises that you can perform to break up the 5-8 hours of sitting a day while at work. Research shows that it is best to get active every 90 minutes and that activity increases blood flow, concentration, and energy levels. So for your next day at the office try and follow this routine based on the typical 8 – 5 work-day.

Work Day Workout

8:00 – Arrive at work after a healthy breakfast, ready for the day!

9:30 – Time for first break, jump up and push your chair under your desk and do 2 or 3 sets of Air Sqauts. Place your feet shoulder width apart and your arms stretched out in front of you. Bend your knees, while keeping your back straight and your head up. Do 15 in a row and take a 1:00 minute rest between sets.

9:40 – Back to work and feeling good!

11:10 – Lunch may be coming soon, but before you go eat you chips and dip at your local Mexican place do 2 or 3 sets of Desk Dips. Place your chair to either side of you and face away from your desk. Put your palms on the desk and with your knees slightly bent dip down until your elbows form 90 degree angles and then push yourself back up. Do 10 in a row and take a 1:00 minute rest between sets. For added difficulty place your feet in your chair!

12:30 – Back from lunch and back on the grind!

2:00 – This next exercise is a core, hamstring, and leg exercise that you don’t have to leave your chair for, but you will need to turn it around to face away from the desk. It’s the Wooden Leg! Place your hands on the chair by your sides, keeping your back straight and one foot flat on the floor. Raise the other foot straight in front of you. Hold it there for 5 seconds, and then raise it as high as you can for 5 seconds. Exercise each leg 10 times!

2:10 – On the home stretch!

3:40 – Final exercise for the day is a twist on an oldie but a goodie, Desk Push-Ups. Move your chair aside and while facing the desk place your hands on it. Keep your back and legs straight and drop your body until your elbows are at 90 degrees and then push yourself up. Perform 2 or 3 sets of 10 taking a 1:00 break in between. For added difficulty, drop down on the floor for a traditional push-up.

3:50 – Only one hour left between you and the door. Finish strong with the extra energy you’ve given yourself from staying active!

There are plenty of other ways to stay active at work as well. Replacing your chair with an exercise ball increases core strength and improves posture, and another way that is becoming increasingly common is using a stand up desk. If you have any questions about additional ways of leading a healthier life, fill out the contact form on CarsonNatural.com or click the Ask Dr. Phil Microphone.

Healthy Blessings,

Dr. Phil

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Why Doesn’t B.B. King Eat Chia Seed?

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This is a strange question to ask, right? You might be thinking to yourself, “how do you know that B.B. King doesn’t eat Chia seed?”

Well, that’s a fair question, and B.B. may be eating chia seed, but I highly doubt it considering he was recently released from the hospital after being admitted with complications from his type II diabetes. In fact, I wonder if B.B. has even heard of Chia Seed or if any of his health care providers have ever told him about it? Someone needs to inform him of all the health benefits of eating this South American super food, and it might as well be me, especially considering that recent medical studies have shown Chia Seed to be extremely effective in controlling blood sugar. When Chia is ingested, in any form, it forms a barrier inside the stomach that regulates the speed at which sugar goes into the blood stream, keeping diabetics blood sugar levels in the healthy range for longer periods of time. It has also been proven to lower blood pressure in diabetics as well.

Most people in the US today have never heard of Chia, which is a shame because it is one of the most nutrient rich super foods in the world! I discovered Chia Seed about 7 years ago doing research for diabetes and weight loss. The research convinced me of the health benefits of Chia, so I promptly ordered some, incorporated it into my diet, and began recommending it to all my patients. I now consume Chia seed almost every day, adding it to smoothies, salads, cereals, and other foods. 

If you are seeking to lose weight or even just maintain your healthy weight, it’s amazing how adding Chia Seed to your food can instantly increase the nutritional value. Just two ounces of Chia contains almost 9x more Omega-3s than wild salmon, 5x the calcium of 2% milk, almost 3x the iron in raw spinach, 3x the antioxidants of blueberries, all essential amino acids, vitamin B, D, and E, is an excellent source of fiber, and is a more digestible protein than beans, soy, or peas. The benefits of these little seeds CANNOT be overstated. There is absolutely no reason to not begin incorporating Chia seed into your diet immediately.

The fact the B.B. King is a type II diabetic and is still picking and kicking at the age of 89 is amazing and proof that he is evidently doing something right. However I’m not ready for a world without the musical influence of BB King. It’s my hope that someone would tell him about Chia Seed and some of the other products available that could help him get control of his blood sugar, so he can continue entertaining the world with his God given gift for as long as possible. From one Mississippi boy to another, start kicking those diabetes blues by eating some Chia seed B.B.!

If you think Chia Seed could help you with your blood sugar levels, weight loss, or if have any questions about Chia please get in touch by filling out the contact form on CarsonNatural.com or by leaving a voice message by clicking the “Ask Dr. Phil” microphone!

Healthy Blessings,

Dr. Phil

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Are You Tricking Your Brain and Confusing Your Body?!?

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Last week I wrote about the deception of Diet Coke’s The Heart Truth marketing campaign,

but I want to go on the record as not just being against Diet Coke but ALL DIET SODA’S. Well let me be more specific, I’m against all diet sodas that contain the ingredient Aspartame. Aspartame is not only prevalent in diet sodas but is the key ingredient in many artificial sweeteners as well. Thankfully the general public has become increasingly more aware of this once unknown harmful ingredient. One of the reasons why is because of its links to cancer, but I want to make you aware of its effect on your waistline and metabolic health. This short video does an excellent job highlighting a few of the dangerous effects of consuming Aspartame.

The video also summarizes much of what I’ve been sharing with my patients for years about the dangers of Aspartame. There is a long list of other health problems that multiple studies and scientific research has linked to this artificial sweetener.  Since hearing a prominent neurosurgeon, Dr. Russel Blaylock, speak at a seminar nearly 15 years ago and reading his book, Excitotoxins: The Taste that Kill, I have been convinced that Aspartame is a chemical that I do not want to put in my body. You can find a vast amount of information on the web about Aspartame, and while some articles point to it’s safety, many more proclaim it’s dangers, and in 2004 a documentary titled “Sweet Misery: A Poisoned World” was released that I believe tells the definitive truth about Aspartame. It is free to watch on YouTube, and I encourage you to watch it and arm yourself with the knowledge of this chemical that’s so prevalent in the American diet.

Click here to view Sweet Misery on YouTube

Healthy Blessings,

Dr. Phil

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