The day has had quite an interesting start and the opportunity to practice what I teach.
My favorite “stress management” system is HeartMath™. I put stress management in quotes because HeartMath is so much more than stress management. It has completely transformed my response to stressful situations and has given me a day to day sense of calm and focus, as opposed to the overwhelm I used to feel all the time.
My husband headed out at 4:30 a.m. to catch a flight — he’s off for his annual reunion of friends he’s kept up with since his high school and college days. As a result, some of the kid-care tasks he usually does, like driving to school, are my job for the next 5 days.
Unfortunately, after saying good-bye to him and falling back asleep, I either slept through the alarm or it didn’t ring, and I was late for getting my almost 14-year-old to a make-up science exam.
I managed to do my breathing and appreciation, in HeartMath fashion, to keep myself calm and focused and was doing quite well, until I spoke to the teacher. She was rude and abrupt on the phone, informed me that there was no other time to take the test, and then hung up… leaving me feeling outraged and angry.
“How dare she speak to me that way and be so inflexible and uncaring!” I’ve had to practice my HeartMath processes over and over, and I still feel myself beginning to boil as I recount the story about how I was treated so rudely. And therein lies the silver lining.
Treat People With Kindness – Always
Take an extra few seconds to connect and care.
A few simple words, before or after, telling me she couldn’t talk because she had a room full of students like “Sorry, let’s find a solution,” or “Let’s talk about this later,” would have conveyed to me that she cared about us and would have completely changed my experience and the stories I was telling myself about her.
Even when you’re rushed, taking an extra couple of seconds to say a kind and caring word makes all the difference in the world, and the extra seconds can actually save you time.
I walked away angry and miffed at being treated so rudely, and it could have been avoided. Further, I could have added kindness to the situation by starting off with, “I know you’re busy so I won’t keep you,” or “I appreciate you offering Kevin the opportunity to retake the test, and I really blew it this morning.”
That approach would have offered connection and appreciation to her and probably would have made the conversation very different. I remembered to do that in an e-mail follow-up, and she offered to find Kevin at lunch and let him take the test then.
Assume Positive Intent
When I was studying parenting, which I approached with the same full vigor as I approach health studies, one phrase really stuck out and has remained with me.
“Assume positive intent” means don’t jump right to the conclusion that the other person is “doing it just to get to you.”
This is especially true with children and careless drivers! We are all just working towards getting our needs met, and when someone treats you less than kindly, it helps to ask, what need of theirs is being left unmet?
Then, feel compassionate towards them and look for a gentler way to get what you need.
How does this apply to health?
In every way imaginable.
When you’re angry, frustrated, overwhelmed and experiencing negative emotion, you trigger a cascade of stress hormones and chemicals that make you fat, sick, and threaten your life. That may sound like an extreme way to put it, but it really is true.
Cortisol and adrenaline, the dynamic duo of stress response, have the ability to raise blood sugar and blood pressure to increase your heart rate and respiration, turn on and turn off your muscles at the expense of your digestive tract and the high level thinking part of your brain, and create inflammatory chemicals in their wake.
Getting stressed out is not a pretty picture; however, you can turn it into a masterpiece by having tools at your disposal to transform the health-threatening chemical soup of stress into the life-enhancing broth of appreciation and calm.
One of the projects I have been working on is a 30-Day Transforming Stress System. It’s close to completion, and I look forward to sharing it with you sometime soon.
In the meantime:
- Breathe deeply from your belly, connect to your heart, and find something to appreciate. Bask in that for a few minutes and the world will take on a new glow.
- Take the time to do this before each meal and your digestion will improve.
- Do it when your head hits the pillow at night and your sleep will improve.
Positive Newsletter Resources to Help You Transform
Timing is so important and the feature article today goes into detail about meal timing and its effects on your health and waistline.
This week’s radio show takes timing to a whole new level. Be sure to mark your calendar and don’t miss my two-part series with Atom Bergstrom. We’ll be talking about what’s known as “solar nutrition” aka “chronobiotics.” Learn how certain foods work best at specific times of the day and how important this knowledge can be to maintaining ideal weight. Fascinating.
I wish you a happy healthy week and joy and kindness in all your communications.
With much love and appreciation,
Dr. Ritamarie Loscalzo
Hypoglycemia and the Myth
of Eating Frequent, Small Meals
By Dr. Ritamarie Loscalzo
In a previous newsletter and blog post, I wrote an article about the dangers of eating frequent small meals. You can read it here.
Most people believe they need to eat frequently to avoid hypoglycemia. In fact, eating small, frequent meals has never been proven to accelerate weight loss despite what many experts claim. In fact, there are many more studies that suggest that less frequent eating promotes more rapid weight reduction.
And further, most people who claim they are hypoglycemic (and attribute feeling uncomfortable if they skip meals) really don’t experience true hypoglycemia. Many of the people I’ve worked with have discovered that their blood sugar is actually up when they experience the out of balance feelings they were misled into believing were symptoms of low blood sugar.
Many people do experience what’s known as “reactive hypoglycemia,” where their blood sugar plummets after being high (triggering too much insulin secretion) then going too low because of the over-clearance of sugar from the blood due to high levels of insulin.
Why It’s Best to Space Your Meals 5 – 6 Hours Apart
The first three hours after you eat, your body produces a hormone called insulin. Insulin’s job is to clear the sugar from your blood and pass it on to your muscles and liver so they can do their job.
About an hour after eating, if your insulin level and blood sugar levels are starting to come down as they should, then growth hormone is released. Growth hormone, in the early post-meal stages, triggers the build up of muscle protein, which is enhanced by the presence of insulin.
When insulin is activated, and when your body is functioning normally, your liver and muscles take on as much glycogen (your body’s storage form of sugar) as possible.
While Insulin is Active in Your Bloodstream, Fat Burning is Not Possible
About three hours after you eat a meal, your insulin level should be back down to where it was before your meal, and your liver begins to kick into high gear, mobilizing glycogen into blood sugar.
At that point you begin to burn fats that are in you blood for energy, thus putting to good use fats that would otherwise go into storage as unwanted fat!
More than four hours after eating, growth hormone begins to mobilize fat for fuel. However, this use of fat for fuel only happens when insulin levels are very low.
Why Snacking Between Meals is Self-Sabotage
The period in between meals should be an opportunity for your liver to exercise and clear out glycogen.
If you snack between meals or eat a meal too soon after the previous one, your liver’s exercise routine is blocked, thus setting you up for obesity, insulin resistance, and diabetes. When your liver doesn’t get enough exercise, it can synthesize excessive cholesterol, leading to elevated blood lipids even if the food you eat contains no cholesterol.
If your muscles are well toned, they will use up fat between meals much faster than untrained muscles. In fact, muscle tone can provide you with the energy that you need to keep going all day long.
When you eat too soon after a previous meal, insulin levels rise too soon — turning off your liver’s exercise routine, inhibiting fat burning, and causing calories to be stored rather than burned. Plus, your energy will plummet and you may suffer from food cravings.
If you consistently eat meals too close together, you’ll cause your pancreas to fatigue, your insulin receptors to become resistant, and you’ll struggle with your weight.
If You’re Hungry Between Meals
Feeling weak or hungry sooner than 5 – 6 hours after eating a meal can be due to:
- Not eating enough at the previous meal
- Eating too many carbohydrates at the previous meal
- Impaired digestion and absorption
- Being out of shape
- Weak adrenals
- A sluggish and congested liver
- Insulin resistance
- Leptin resistance
As you can see, the biochemistry supports eating meals more frequently rather than less frequently. The ideal meal spacing gap appears to be 5 – 6 hours between meals with a 12-hour period between your evening meal and morning breakfast.
Support from Experts
According to Dr. Dennis Clark, author of The Belly Fat Book, “The recommendation of eating six small meals per day, to keep the furnace burning hot, has become dogma in some circles. However, the common advice for frequent meals to keep the body’s furnace burning hot makes no sense physiologically or biochemically.”
In the book Eat Stop Eat, Brad Pilon quotes Dr. Tim Crowe, nutrition specialist at Deakin University in Melbourne, as saying that the six meal per day diet is a “faddish dieting trend, with very little research in support of it.” Crowe notes that some research suggests that playing around with when you eat may actually cause you to put weight on.
According to Pilon, 56 percent of adults eat between two to four times a day, while 37 percent eat five to seven times daily.
The “three meals per day” eating pattern becomes more critical for keeping a low body fat percentage as you age and your metabolism slows down. This slow-down can be partly corrected by regular strenuous exercise.
(Research references available on the blog)
What To Do if You Have Hypoglycemia
If you think you can’t space your meals because you have hypoglycemia, think again.
Get a blood glucose meter and check your blood sugar between meals.
When hunger comes on too soon, stave it off with water flavored with essential oils or lemonade made with water, lemons, and a pinch of stevia if desired.
Make friends with hunger. It can be your friend.
Hunger indicates that your body is in fat burning mode. If you learn to tolerate a little hunger and gradually increase the space between meals, you’ll be rewarded by weight reduction, hormone balance, and improved blood lipids.
Give it a try. I have had patients who only did the meal spacing when we first started working together and began to release pounds that had, up until then, been stuck for a long time.
When it comes to meal spacing and what’s best, which do you want to believe?
Modern day dogma or the science of how your body works?
Comment on the blog.
How long do you leave between meals?
and Information Night
Saturday, April 28th, 2012
Once a month, you can join us LIVE in Austin, Texas for a local raw food potluck where you can:
- Meet like-minded people and make new friends.
- Learn new and exciting recipes.
- Gather valuable health and nutrition information.
- Feel supported on your health quest.
Click HERE to learn more about the event and find out all the details on what to bring and what to expect.
(last Saturday of every month unless noted otherwise):
- Saturday, April 28th, 6:30 p.m. central
- Saturday, May 26th, 6:30 p.m. central
- Saturday, June 30th, 6:30 p.m. central
- Saturday, July 28th, 6:30 p.m. central
What our attendees have to say about recent potlucks:
- “I had a great time meeting new people and gained new knowledge and wisdom regarding blood sugars and the importance of a clean, whole food diet. The food tasted amazing and the display of all the dishes looked wonderful. Thank you to Dr. Ritamarie, her husband and all of the people who contributed to make this connection possible. What a great experience.”
- “Incredible! The food was awesome. You won’t leave hungry. Lots of very interesting people. Ritamarie was a wonderful host. She shared some extremely helpful information on health restoration. I wish now I had brought three more people to hear this information. She was so gracious, answering questions and sharing her knowledge with wit and compassion.”
— Yvetta Myers
Click HERE to join and follow this Meeting Group.
Future Show Schedule:
- Thursday, April 26th – It’s Not What You Eat; It’s WHEN You Eat It That Makes The Difference! – Part 1 with Dr. Ritamarie Loscalzo and Atom Bergstrom
- Thursday, May 3rd – It’s Not What You Eat; It’s WHEN You Eat It That Makes The Difference! – Part 2 with Dr. Ritamarie Loscalzo and Atom Bergstrom
That Makes The Difference! – Part 1
with Dr. Ritamarie Loscalzo and Atom Bergstrom
Thursday, April 26th, 2012
8:00 am PT, 9:00 am MT, 10:00 am CT, 11:00 am ET
Show will be featured HERE!
Did you know that:
- Foods have different nutritional values at different times of day?
- The organs of the body function on a schedule?
- The pH of digestive fluid changes throughout the day?
By eating certain foods at certain times of the day, “Solar Nutrition” ensures that food nutrients are aligned with the nutritional needs of the body, providing complete digestion of the proteins, carbohydrates, fats, vitamins and minerals required by active cells, organs and systems.
Solar Nutrition expert, G.I. “Atom” Bergstrom joins Dr. Ritamarie to unleash the secrets of time eating.
In part 1 of this 2-part series:
- Learn about the benefits of eating “all” foods at the right time. Recommended for anyone interested in living a balanced, healthy, longevity lifestyle. Also for people who are tired of dieting, who wish to enjoy all foods, and for those who wish to release extra pounds. For athletes who would like to enhance their performance, health educators looking for alternative perspectives, and those interested in improving their health and well being.
- Learn when to eat certain foods according to your natural body rhythms, special remedies for certain ailments and how to make your supplements work more effectively, resulting in vibrant health, wellness and longevity.
About Atom Bergstrom:
A Body & Organ Language specialist and promoter of Time Conscious Eating and Longevity Lifestyles, Gosta Ingvar “ATOM” Bergstrom was raised in New Jersey and the San Fernando Valley of Southern California.
Atom has been teaching workshops and seminars across the U.S.A. since 1977. His expertise is on nutrition, chronobiology, reflexology, slit-lamp iridology, meditation, Sufi, and I Ching, etc. He graduated from Adano Ley’s Texas Institute of Reflex Sciences in 1979.
He has authored 20 or so e-books (available at www.Wellness-Wagon.com) and continues to further the spiritual work of Adano Ley (Swami Nityananda Saraswai aka Swami “Nitty-Gritty”), Master Chen (Yun Xiang Tseng), and Adnan Sarhan, as well as promoting the health research of Emanuel Revici, John Beard, Helen Flanders Dunbar, Josef Deck, Matthew Luckiesh, and A.J. Pacini.
His E-books and manuscripts are available for sale at www.Wellness-Wagon.com. Ask any health question at our Facebook community page: Atom’s School of Self-Healing at Wellness-Wagon.com.
Click HERE for free access details!
Here are the latest shows we’ve added:
- Cleansing and Detoxification Strategies for Spring with Dr. Ritamarie Loscalzo
- Practical Changes When Going Gluten-Free with Dr. Ritamarie Loscalzo and Debbie Sipowicz
- Emotional Changes When Going Gluten-Free with Dr. Ritamarie Loscalzo and Debbie Sipowicz
with Dr. Ritamarie Loscalzo
Click HERE for the recording!
It’s that time of year. The time of year where we open our houses, clean out the winter cobwebs, and tackle that spring cleaning.
Which makes it the perfect time of year to spring clean your digestive system too!
We all need periodic cleansing to wake up and rejuvenate our systems.
In this call, Dr. Ritamarie will cover:
- What is cleansing?
- Why is it so important?
- The top 3 strategies for a successful cleanse
Walk away knowing the difference between water, juice, and green smoothie cleanses. Find out which one is best for your needs.
Dr. Ritamarie will also cover the difference between cleansing and just eating a simple, whole, predominantly green diet for several days and how to know when your system is cleansed or when you’ve gone too far.
Click HERE for the recording!
Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN, has been an integrative health care practitioner for over two decades, empowering her patients and students to overcome health challenges and lead a joyful and healthy life.
She’s a Doctor of Chiropractic with Certifications in Acupuncture, Clinical Nutrition, HeartMath® and Herbal Medicine as well as a certified raw and living foods instructor, chef, and coach.
She’s the author and co-author of several gluten-free vegan and raw foods recipe books including: Power Breakfast Ideas, Deliciously Quick Lunch and Dinner, Healthy Halloween Treats, Dessert: Making it Rich Without Oil and Dried and Gone to Heaven. She’s also the creator of many successful online courses designed to restore people to the health, energy, and vitality they need to live full and vibrant lives.
Dr. Ritamarie resides in Austin, Texas with her husband and sons. She can be reached at http://www.DrRitamarie.com.
The Food Revolution Summit:
April 28th – May 6th, 2012
Join me in the first-ever Food Revolution Virtual Summit.
Bestselling author John Robbins is personally interviewing 21 people who are leaders in movements for healthy, sustainable, humane and delicious food. And you can join in — for free!
From April 28th – May 6th, there will be three free interviews broadcast daily. You’ll get cutting edge disease-beating, health-activating, age-reversing information. These tools can help you and your family to thrive and to make a difference in the world.
Get more info on the amazing speakers, and register today:
You’ll get the latest thinking on preventing and reversing heart disease, cancer and diabetes; the truth about GMO foods, soy, raw foods, and grass-fed beef; the social, ethical and environmental impact of what you eat; and how to inspire your family to join you in making healthy choices.
The 2012 Tapping Summit!
Health-Seeker, if you’re like me, I’m guessing you’ve spent a lot of time learning techniques on how to improve your life.
But I have a simple question to ask you… are you actually getting what you want and feeling like your life is fulfilling and enjoyable?
If you’re not, then I think you should watch this revealing free video with personal coaching pioneer Cheryl Richardson, where she covers two important topics:
- How to remove fear, anxiety and overwhelm in order to live a soul-directed, purpose-driven life where you actually get to have what you want and feel good doing it…
- How to set boundaries and say no to others in order to get what you want
(and how to do it without feeling guilty and worrying that you’re hurting or letting others down).
I think the powerful and easy-to-implement steps she outlines in the video can help you to take some serious steps forward in your life.
There are nearly 1,000 comments of praise and appreciation for the amazing videos from Cheryl, Nick Ortner, and Kris Carr.
If you haven’t yet seen the other videos make sure to watch those also after you see Cheryl’s presentation.
Here’s the link again:
P.S. – Did I mention that this event is free?
I want to emphasize that because this is one of the most valuable events you’ll ever attend online. I highly recommend you check out what’s going on here, as this event only happens once per year…
Deliciously Quick Lunch & Dinner Ideas
If you’re sick and tired of feeling sick and tired because you don’t have time to prepare healthy meals for you and your family, we have GREAT news for you. By using the simple, yet delicious whole and raw food recipes in this e-book, you’ll soon be on your way to the lean, strong and energetic body that you desire and deserve! Upgrade your health. Learn how to make your own fast food, and give up the drive through line once and for all! Find out more here…
Dried and Gone to Heaven
If you long to indulge in familiar comfort foods like bread, pizza, crackers, and chips, but you can’t stand the nightmare of the emotional and physical upheaval processed foods create, your dreams are about to come true! Dr. Ritamarie Loscalzo and Chef Alicia Ojeda have joined to offer you mouth-watering comfort foods that will nourish your body and satisfy your soul. Read more here…
Eat Your Way Out of Pain Home Study Program
Inflammation causes pain and dysfunction. Pain and dysfunction can result in fatigue, depression, sleep disorders, loss of appetite, inability to focus, and just plain not feeling good. Inflammation costs you… and the price is very high.
The “Eat Your Way Out of Pain” home study program includes a downloaded recording of a 2 hour teleclass; an anti-inflammatory recipe guide, shopping list, and checklists; flowcharts of your body’s inflammatory pathways; and bonus resources including breakfast, lunch, and dinner e-books and a Transforming Stress Kit. Read more here…
Dessert: Making it Rich Without Oil
Desserts make your tongue feel gleeful and your heart sing, but let’s face it — conventional desserts and processed ingredients are damaging to your body. But thanks to the nutritional expertise of Dr. Ritamarie Loscalzo and the raw food creativity of Chef Karen Osborne, you can now enjoy sugar-free, gluten-free, and oil-free desserts that are decadent and delicious! These easy to make recipes are chocolate-craving kid and skeptical husband approved! Read more here…
Disclosure: Sometimes (but not always), when I share resources in my programs, newsletter, and on my website, I’m using an affiliate link, which means I do make money if you buy. My credibility is extremely important to me; therefore, I only endorse the products, services, and people I believe in. DrRitamarie.com is independently owned and the opinions expressed here are my own.
Konjac Noodles: A Meal With Staying Power!
By Dr. Ritamarie Loscalzo
Today’s recipes will offer you “a meal with staying power” that will fill you up so you can go for 5 – 6 hours easily.
Konjac noodles are produced from the root of the konjac plant (Amorphophallus konjac) that grows in both China and Japan, as well as other tropical climates. They are similar in taste and texture to bean thread noodles.
Konjac noodles contain zero calories, 9 grams of fiber, and 20% of your daily requirement for calcium in one 9-oz bag. The thinner angel hair and linguini noodles have the best texture. The thicker ones are a bit more chewy.
Konjac fiber is filling, stabilizes blood sugar, and has many health benefits. You’ll find more details and products here:
Konjac Noodles with Nutrition-Packing Pesto Sauce
- 1 package of konjac noodles
- 1 cup fresh basil, packed or 1/4 cup dried
- 1 cup raw kale, chopped
- 2 cups raw spinach
- 1 tablespoon kelp powder (optional)
- 1/3 cup walnuts
- 1/3 cup pumpkin seeds or hemp seeds
- 1 clove garlic
- 1/2 teaspoon sea salt
- 1 tablespoon olive oil
- Prepare konjac noodles according to package instructions.
- If you have a food processor: Put remaining pesto ingredients in food processor and process until smooth, but with a bit of texture.
- If you don’t have a food processor yet: Put all pesto ingredients except the greens in the blender and add enough water to keep it moving. Blend until smooth. Finely mince the greens and stir in.
- Adjust salt and basil in pesto to taste.
- Top prepared konjac noodles with pesto sauce and serve with Braised Garlic Greens (included below), salad, or a vegetable side dish of your choice.
“Braised” Garlic Greens
- 1 head kale, de-stemmed and shredded or chopped into small pieces
- 1 head collard greens, de-stemmed and shredded or chopped into small pieces
- 4 cups baby spinach, washed and drained
- 2 lemons, juice of
- 3 cloves garlic
- 1/4 cup macadamia nut oil or olive oil (optional)
- 1 teaspoon sea salt
- Rinse and chop greens and place in a bowl.
- Cover greens with salt and massage until they wilt. Continue until the greens have shrunk in size and there is green water in the bowl.
- Drain the liquid, reserving for later.
- Add 1/2 the lemon juice and massage again.
- In a separate bowl, combine remaining lemon juice and oil with a few teaspoons of the reserved liquid.
- Press garlic into the juice/oil mixture and stir or shake well.
- Pour dressing over greens and toss well, squeezing with hands so that the marinade penetrates the greens.
- Allow to sit at room temperature for 15 minutes or longer, preferably in a salad press, or warm in dehydrator at 140°F for 15 – 30 minutes before serving.
Internationally recognized speaker, author, and mentor, Dr. Ritamarie Loscalzo is the “Woman’s Fatigue Expert and Vibrant Health Mentor.”
Are you feeling stuck?
Do you feel as if something is missing from your practice that's keeping you from delivering breakthrough outcomes for your clients?.
Nutritional Endocrinology Practitioner Training (NEPT)
The Mastery and Certification tier is our flagship program and provides everything you need to feel confident as a practitioner who knows how to get results that lead to healthy and happy clients.
Functional Assessment Mastery
Explore the relationships between the most important hormones and their relationship with nutrition.
Functional Nutrition Mastery
Learn how to support your clients to eat and supplement in a way that reduces and eliminates chronic symptoms.
Medical Disclaimer: The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Ritamarie Loscalzo, drritamarie.com, and the experts who have contributed. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
Disclosure: Sometimes (but not always), when I share resources in my programs, newsletter, and on my website, I'm using an affiliate link, which means I do make money if you buy. My credibility is extremely important to me; therefore, I only endorse the products, services, and people I believe in. DrRitamarie.com is independently owned and the opinions expressed here are my own.