Debra Peck Wellness
BLOG
Find inspiration and new knowledge in science-backed studies, blogs, and articles by nationally recognized wellness professionals. Keep up to date with the latest health trends so you can make informed decisions about your own health.
01.
My Lyme Journey (by proxy)
My Lyme Journey (by proxy)If you or anyone you know has had a chronic illness like Lyme disease, you understand that it is not a journey you want to take alone.Long-term Lyme symptoms can be debilitating, with brain fog, terrible joint pain, fever, rash, headaches, irregular heartbeat, incredible fatigue, depression, and anxiety. It is tricky to diagnose and often misdiagnosed as rheumatoid arthritis, treated with high doses of steroids.This was the case in my family. The original tick bite was probably years before symptoms appeared. There was no bull’s eye rash that could signify a bite. We had spent many summers near tall grass on Cape Cod and hiking in the woods of Vermont, where Lyme carrying ticks are known to roam. We had removed many engorged ticks from our dogs, so we knew the creepy crawlers were lurking. We would scan ourselves for ticks after being outdoors and more than once found what looked like a crumb in the bed, only to realize it was a tick.The morning after a long bike ride, my husband could not get out of bed. His joints were swollen and all nerve endings were on high alert. The rheumatologist wrote a prescription for Prednisone, which allowed him to function at a bare minimum. Weeks, then months passed. He was losing weight, getting depressed and not getting any better. It took six months before we found a doctor that was able to diagnose his Lyme disease.Our daughter had recently started working at a medical practice a few miles from our home. The owner was an M.D. that practiced integrative medicine. He was also certified by the International Lyme and Associated Diseases Society- ILADS. This was kismet! We needed someone who was going to think out of the box and not only deal with symptoms, but the root cause of why my husband was so sick.Lyme tests he took when symptoms started, did not detect the disease. This time, my husband had a more sensitive test that was able to detect long-term Lyme. The diagnosis was confirmed along with co-infections that can accompany Borrelia Burgdorferi Lyme bacteria, such as Babesia and Bartonella. Bingo! The doctor laid out a plan to build up the immune system by pulsing herbs and supplements with a cocktail of antibiotics. I took a deep dive into the research and found other therapies that were considered cutting edge at the time too.As my husband recovered, he found great relief using certain tinctures along with other supplements to keep Lyme symptoms dormant and deal with flare-ups. He sticks to a gluten free diet to keep down inflammation and exercises regularly. He learned to meditate on Youtube, though does not practice as much as he would like. We can only do our best.It was a stressful time to say the least. My husband was forced to cut back his workload for two years. Life was a blur but we worked as a team. He will be the first to tell you that feeling supported made it possible to get through each day. My heart goes out to anyone facing such challenges alone. Today, as a health and wellness coach, I am happy to put on my Lyme hat and help be an advocate, give guidance and support. It can absolutely be overwhelming to deal with, but know you can and will get your life back!
02.
Is Intermittent Fasting Different for Women?
Is there anyone out there who has had success counting calories on a diet? According to Dr. Sara Gottfried, that approach does not work ninety eight percent of the time. However, she finds that 95% of her patients are able to do intermittent fasting. That’s the good news.Intermittent Fasting (IF) can produce impressive results, including weight loss, reduced inflammation, improved blood sugar, lower triglycerides, and improved gut health. But there is a hitch that can affect many women related to female sex hormones. For women of childbearing age or pre-menopausal, fasting can affect the menstrual cycle and ovulation. “Fasting can make estrogen and progesterone take a nose-dive,” says registered dietitian Julia Zumpano, RD, LD. She suggests, “Best times to try fasting are a day or two after your period begins and a week or so after.”In post menopause, IF may be more effective because estrogen and progesterone levels don’t fluctuate much. Fasting during menopause can positively influence regulation of the body's primary stress hormone, cortisol. Keeping cortisol at a good level is beneficial for getting quality sleep, and keeping one's appetite and waistline in check.With starting anything new, it is best to start slow with a ten or twelve hour window of fasting and gradually add on a half hour at a time. Your goal may be to work up to 14/10: a fourteen hour fast to a ten hour eating window. It is also helpful to stop eating early in the evening so you can break your fast within an hour of waking to support healthy cortisol levels. And as always, work with your healthcare provider or nutritionist along with a health coach for best results.
03.
Meditation for your Mind, Body and Soul
Years ago, I was unnerved that even though I knew the list of benefits that could be derived from a meditation practice, it eluded me. I had a stereotypical idea that involved sitting cross legged in front of a candle while chanting a mantra (not that there’s anything wrong with that). I just wasn’t interested…until a friend invited me for a meditation walk.Today, you can find hundreds of meditations to follow online and on podcasts, in apps and in live classes. There are guided meditations where a soothing voice can take your mind to a serene place or take you through a verbal scan of your body. Poetry and music can be part of a meditation practice too. The best meditation is the kind that rings true for you. There is no judgement. What matters is that meditation helps you reduce your stress and feel better overall.Here are a few examples, each with their own focus and technique:Mindfulness Meditation: This involves paying attention to the present moment without judgment. It often involves focusing on the breath, bodily sensations, or sounds, and observing thoughts and emotions as they arise without getting caught up in them.Transcendental Meditation (TM): In TM, practitioners typically sit with their eyes closed and silently repeat a mantra, which is a word, phrase, or sound, to help quiet the mind and achieve a state of deep relaxation.Loving-Kindness Meditation (Metta): Metta meditation involves cultivating feelings of love, compassion, and goodwill toward oneself and others. Practitioners typically repeat phrases or intentions such as "May I be happy, may I be healthy, may I be safe, may I live with ease."Body Scan Meditation: This involves systematically directing attention to different parts of the body, often starting from the toes and moving up to the head, while observing any sensations without judgment. It's a way to increase body awareness and promote relaxation.Visualization or Guided Imagery: In this type of meditation, practitioners visualize specific scenes, images, or experiences guided by a teacher or recording. It can help reduce stress, enhance creativity, and promote a sense of well-being.Breathing Meditation (Pranayama): Pranayama practices involve various breathing techniques aimed at regulating the breath and calming the mind. Techniques may include deep breathing, alternate nostril breathing, or rhythmic breathing.Zen Meditation (Zazen): Zazen is a form of seated meditation practiced in Zen Buddhism. It typically involves sitting in a specific posture, focusing on the breath or a koan (a paradoxical question or statement), and observing thoughts without attachment.Walking Meditation: Instead of sitting, practitioners engage in walking meditation, where each step is taken mindfully, paying attention to the sensations of movement and the surrounding environment.Try these:
04.
Is Sleep Keeping You Up At Night?
Ever feel exhausted until your head hits the pillow? Does your mind fill with random thoughts, to-do lists, or a great idea you have to write down immediately? It seems that when our brain has a chance to relax and disconnect from focused daily activity, it can draw us inward to be reflective and creative.“When our minds are at ease–when those alpha waves are rippling through the brain–we’re more likely to direct the spotlight of attention inward, toward that stream of remote associations emanating from the right hemisphere. It’s not until we’re …unable to check our e-mail, that we’re finally able to hear the quiet voices in the backs of our heads telling us about the insight.” Dr. Jay Bhattacharya , Standford UniversityTurns out that a warm shower (or bath) can provoke the same response. You know that feeling of standing under the shower head, while warm water falls on your face, your head, trickles down to your toes, and your mind takes a momentary break. That’s when we have those light-bulb moments where a solution to a nagging situation can become so obvious. Dr. Bhattacharya’s explanation applies here too. The brain has had a chance to escape the noisy static, reflect and go inward. Just like getting into bed, you’re removed from the phone, your work, and responsibilities of the day.Other benefits of a warm shower is that it will raise your core body temperature. Afterwards, as the body gradually cools off, it signals melatonin production for sleep.Warm water can also decrease certain stress hormones. Having time alone can allow you to decompress. It also helps with muscle relaxation, increasing circulation.So can it be deduced that by taking a warm shower an hour or two before bedtime, our brains can go into relaxation and reflection mode before we hit the pillow and increase our chances of actually falling asleep? I’m willing to give it a try.
05.
What’s the deal with Ozempic?
Here's some trivia for you:The drugs we’ve become familiar with for weight loss, like Wegovy, Saxenda, Mounjaro and Ozempic, were not originally intended for that purpose. They were first studied for brain research! Noticing that diabetes patients on medication were losing weight, it became evident that the peptide-like receptor called GLP-1 could have a huge impact on obese and overweight people, especially those at risk for heart disease. To top that off, we have a woman biochemist, Svetlana Mojsov, to thank for her research on GLP-1 that laid the foundation for this new pharmaceutical boom.So how does it work? The main super power of these weight loss drugs is Semaglutide, which mimics the body’s own GLP-1 hormone to lower blood sugar levels. The hormone Grehlin, which controls hunger and Leptin, which controls satiety, send signals to your brain that deaden cravings and make you feel full.What’s the downside? Novo Nordisk, the makers of Ozempic and Wegovy, list common side effects as nausea, diarrhea, vomiting, stomach pain and constipation. One reason for this is that metabolism is slowed down to a crawl so food stays in the stomach longer, releasing less sugar into the blood stream. It’s advised to stay away from greasy and fatty foods, fruits with tough skin and stringy or brassica vegetables that can give you gas. Keep portions small, don’t drink a lot at meals, and take a walk after you eat to keep glycemic levels steady.How long do you stay on GLP-1 drugs ? It may be a lifelong necessity for Type II diabetics. But for weight loss, we don’t yet know the safety limit. We do know that most often, weight tends to come back after the drugs are stopped unless there have been lifestyle and eating habit improvements. Appetite can be relentless and muscle loss very common. Since these drugs have not been used for weight loss up until recently, we have no studies on long term effects.Is this a healthy way to lose weight? The consensus of the medical community is that these drugs can provide a lifeline for obese and at risk patients to jumpstart their weight loss journey. However, education, lifestyle and behavior modification must be part of the journey, because without making serious changes, it’s always going to be an uphill battle to maintain weight.“You may see some initial weight loss but if not coupled with long-term health changes, lifestyle changes, what we see when people come off of these medications is they often regain their weight,” said Ashley Cuellar Gilmore, Director of Medical and Endoscopic Weight Loss Clinic at IU Health.Health Coaching can help people find a healthy relationship with food. It offers a judge-free space and support, where thoughts and feelings can be aired and realistic goals discussed. Having a coach in your corner can be a great partnership to help keep that weight off after Semaglutide.“New anti-obesity medicines are an important tool. But true health is not just about a number on the scale. Widespread adoption of the principles of lifestyle … would transform lives.”Dr. Lisa Doggett, UT Health Austin
06.
Osteoporosis is not for Weaklings
Osteoporosis is not for weaklings. It’s a fact that at the prime age of 30, we start losing bone. Shocker! Since bone is a living tissue, it is constantly turning over, just like the rest of our cells. But as we get older, new bone cannot always keep pace with replacing the loss of old bone. One in three women will develop Osteoporosis, the clinical term for when bones become brittle and weak.Osteoporosis can be diagnosed using a DEXA scan, recommended for women starting at age fifty. It is a quick x-ray taken while lying down on your back and measures bone mineral density. You are given a T-score based on the degree of bone loss. A score below negative 2.5 is considered Osteoporosis. But keep in mind that this score compares you to all thirty year olds. You will also get a Z-score, which compares you to people your own age.While DEXA scans are used to measure bone density, the introduction of the REMS Echolight scan offers an alternative. REMS gauges density but also evaluates bone quality providing a Fragility Score. Compared to a DEXA scan, this is the best predictor of how likely you are to sustain a bone fracture. The next big improvement for Osteoporosis diagnosis will be the ability for REMS to detect muscle mass. Muscle is integral to bone health because bones will deteriorate without muscle support.Precursors to Osteoporosis include having low estrogen levels before or after menopause, smoking, excessive alcohol consumption, or use of steroids. Other conditions you may have experienced are early menopause, hyperthyroidism, gut disorders, or chronic disease like Rheumatoid Arthritis.But don’t panic. Having knowledge is power. For starters, you can begin weight-bearing exercises and resistance training at any age to stimulate bone growth. A clean diet, high in protein and a healthy gut are also key. Supplements like vitamin D + K2, magnesium and omega 3’s are all agreed upon by researchers to boost bone health. Depending on the individual, hormone replacement therapy may be an option too.As for commonly prescribed medications, there are those like Fosamax and Actonel, Boniva and Reclast, that slow the breakdown of bone. And there are meds that are purported to produce more bone, like Forteo or Tymlos. Do your own investigation and weigh the pros and cons, taking into consideration any known side effects and how long it may be necessary to stay on the medication.Research which is the best path for you. Align yourself with a physical therapist or personal trainer. A functional nutritionist and a health and wellness coach can help you create a plan to become proactive so you can take control of your health.
07.
Insulin Resistance- A Wake Up Call
But my blood work is normal!! Understanding insulin resistance can be a wake-up call.Don’t be fooled; Insulin resistance is often regarded as a wake-up call, signaling the body’s struggle with glucose management. It occurs when cells in the muscles, fat, and liver become less responsive to insulin, a hormone crucial for regulating blood sugar levels. As a result, the pancreas compensates by producing more insulin, leading to a cycle that can result in elevated blood sugar levels and, ultimately, type 2 diabetes if left unaddressed.Glucose levels can show up in the normal range until the pancreas can no longer produce enough insulin and you find yourself with pre-diabetes. A Hemoglobin A1c blood test gives a 3 month snapshot of glucose levels, and indicates prediabetes when results are in the 5.7%-6.4% range.Insulin resistance can be a product of aging, physical inactivity, imbalanced nutrition, a high sodium diet, and even a genetic predisposition. Early diagnosis is key and treatment always involves lifestyle modifications.What can you do about it?Look at your diet-Reduce calories from carbohydrates because they stimulate demand for more insulin. Replace the carbs with healthy fats and protein.Experts agree on adopting a Mediterranean Diet that emphasizes fruits, vegetables, whole grains, nuts, beans, fish, lean meats, and olive oil.Try Intermittent Fasting with the goal of eating all your calories within an eight to ten hour window, preferably before 6pm.Reduce sodium intake to 2300-1500mg per day (The average American consumes 3400mg/day)Keep to regular meal times and do not skip meals.Increase resistant starches like chickpeas and oats to make cells more responsive to insulin.Eat to satisfaction not satiety, chew well, and hydrate often throughout the day!Increase physical activity-Calories convert to glucose. 70% of the glucose goes to muscle. The more muscle we can maintain as we age, the more glucose we can process without taxing the liver and pancreas.Regular exercise is crucial because it directly improves how the body uses insulin and can help manage blood sugar levels.If you’re starting out, aim for at least 30 minutes of moderate activity, such as brisk walking, on most days of the week.When you are ready to up your game, try bicycling fast for bursts of one minute alternating with a slower pace for a total of thirty minutes. The higher the exercise intensity, the greater the benefit for managing insulin sensitivity.Embracing these changes can transform insulin resistance from a looming threat into a turning point for a healthier, more fulfulling life.Looking for a partner to help you get on the right track? Contact me!
08.
Concerned about Belly Fat?
Concerned about Belly Fat? Have you checked your blood sugar lately?I wonder how many of you reading this have reached menopause and find that all your pants are tight around the waist. It’s a wake-up call, especially since the visceral fat we carry in the middle and around our organs is the most dangerous kind. It can increase the risk of serious health problems like increasing insulin resistance and raising blood pressure. Not to mention, we want to look and feel good!By now, most of us know that reducing stress, getting a good night’s sleep, and exercising regularly are important for our health, as well as eating a healthy diet. The sugar in our diets can be a big culprit of belly fat. According to the American Heart Association, we consume around 17 teaspoons of sugar per day. The AHA recommendation is for 6 teaspoons (or 24 grams) of sugar per day for women, which still is on the high side for optimal health.So what’s a woman to do? A good rule is to check ingredient lists. If sugar is listed in the first five ingredients, the food item should be considered a dessert. Another label hack is to check the Nutrition label for sugar. Even if the item purports to have “no added sugar”, it may contain a large amount of natural sugar from fruit juice. Use moderation as your guide.Science-Backed Tips for keeping Blood Sugar in Balance:· Eat a savory breakfast-Ditch the cereal for avocado toast. If you skip the sweets in the morning,you will be less likely to crave more throughout the day.· Enjoy sugar as dessert-The food already in your stomach will slow down the absorption of glucose· Eat your vegetables first-Eating fiber first can reduce sugar spikes up to 75%· Don’t eat carbohydrates alone-Add a fat, protein or fiber with a carb (like apples with almond butter) to slow digestionand avoid a glucose spike.· Take a Tablespoon of vinegar before meals-Vinegar’s acetic acid slows glucose absorption and allows muscles to use glucose more rapidlyfor energy.· Berberine and Akermansia- If you are looking to curb your appetite and control glucose,ask your medical provider about these supplements to see if they are right for you.· Eat mindfully· Walk after a mealYou will have those pants zipped in no time!
09.
Nutrition Hacks! Eating for optimal health
Confused about how to eat for optimal health? You’re not alone. With the American diet and our food safety guidelines not exactly helping our cause, we have to work extra hard at making good decisions about maintaining a balanced and nutritious diet that will nurture our body, rather than deplete it.The number one tip that we can all access is to think of food as “whole” food, rather than ultra-processed. Ultra-processed meaning any food wrapped in plastic with at least one ingredient that you wouldn’t usually find in a standard home kitchen. Shop on the outer aisles of the grocery store where you’ll find fresh produce. Stay away from deli meat and artificially sweetened anything.Biophysicist, Dr. Sarah Ballantyne, Ph.D. suggests making healthy swaps, like choosing a protein based pasta instead of a wheat flour brand. She found that strawberries have almost twice the nutrients as blueberries. Never would have guessed that one! In her new book, Nutrivore, she stresses the importance of getting Omega 3’s from shellfish, fish, legumes like lentils and chickpeas, nuts and seeds & fruit. In rating for nutrients, oysters, coffee, cocao, lentils, salmon and bison, are a few foods that come out on top. According to Dr. Ballantyne, lifestyle change accounts for 40% of our diet (that’s a lot). That said, all of us are individual and must consider genetics, our environment, and have compassion for ourselves.As for eating organic, it is best when possible. For produce, look for a sticker beginning with the number “9” for organic. Be aware that "natural" and "organic" are different. According to the Mayo Clinic, "natural" on a food label means that the product has no artificial colors, flavors or preservatives. "Natural" on a label does not have to do with the methods or materials used to grow the food ingredients. Organic is believed to have more nutrients, more omega 3’s, less toxic metals and less pesticide residue. Joining a local CSA (Community Supported Agriculture) program is a great way to support local farmers and be assured of getting nutrient dense whole food which may be grown organically.Once you get those veggies home, be sure to cook them with care. Lightly steaming or stir-frying are generally better than boiling, where nutrients can get lost in the water. Store fruits and vegetables in the refrigerator to slow down nutrient loss. Keep grains and legumes in airtight containers in a cool, dark place.Lastly, our soil is not as nutrient dense as it used to be. A Kushi Institute study showed that over a 22 year period, nutrients in 12 fresh vegetables dropped as much as 37 percent. That means even when eating a whole food diet, we may not be getting enough vitamins and minerals for optimal health. It may be worth considering supplementation. While it is best to get nutrients from food, supplements can be helpful if you have specific dietary restrictions or deficiencies. But best to consult with a healthcare professional before starting any new regimen.If you want help getting started or maintaining a healthy, nutrient dense, eating routine, I would be happy to work with you!
10.
Is Health Coaching for You?
Is Health Coaching for you? Let’s face it- life isn’t easy to do! It’s more than okay to feel like you could use a little outside support. Sleep, stress management, diet, exercise and work-life balance are high priorities that so many of us have trouble handling on our own. If you’re open to focusing on getting yourself to a better place, then the right Health and Wellness Coach can give you the guidance and support to do so.Coaching provides a safe, non-judgemental space to take a deeper look at what motivates you; what’s working and not working. Coaching can help you appreciate the positive and utilize your strengths to achieve change. Most importantly, the client is the driver and the coach is the passenger. Certified Health and Wellness coaches do not instruct, give advice, or project their own beliefs. Rather, they have the ultimate respect for their clients and provide unconditional support.The hardest part is diving in and making the commitment. It always is! Science tells us that it takes twelve weeks for our mind and body to adapt to change, six months to make a new habit stick, and six months to a year before the change becomes a new normal. With dedication, you will begin to feel and see a change within three months. That is why many coaching programs start out with programs of this length.Inquire if your Health and Wellness Coach offers a free no-obligation consultation. This is usually a fifteen minute call where you can ask questions and get a feel for whether this coach is a good fit. Look for a coach who has been certified by the National Board of Health and Wellness Coaches NBH-WC. They have been required to pass a four hour exam overseen by the American Board of Medical Examiners.
11.
Finding time for Meal Prep
What’s for dinner? When you are able to plan and prep for meals, it can take the stress out of meal time. Meal prep can become a time-saving habit once you develop a system. Here are some helpful suggestions to get started:Start small by planning out one or two days of meals and snacks for the week ahead. This will allow you to develop strategies for making a shopping list, stocking your pantry with staples, and gauging how much time you will need to set aside for prepping.When planning meals, think whole food and include all the food categories- high quality protein, vegetables and fruits, nuts and seeds, and healthy fats. Limit refined grains and added sugar.Invest in storage containers, keeping in mind if you will use some for freezing, others for stacking in the refrigerator. Will you need dishwasher or microwave safe dishes with lids? Glass is the most eco-friendly with no worry of nano-plastics leaching into your food.Get friends or family involved, share recipes and keep a file of your favorites to make often.Looking for recipes?
I follow Nutrition Natural Foods at NutritionNF.com
12.
Health trivia that's not so trivial
Click the underlined links below
You may think you’re doing something healthy for yourself by drinking tea. But if you are using a teabag, there’s a good chance you are steeping millions of nanoplastics into your cup and ingesting them. Tea strainer to the rescue!
What we know about the link between diet and dementia can make a big difference in quality of life as we age.
Have you ever stopped to think how life might improve if all smart phones shut off after 6pm every day?
Sugar is everywhere! Understanding the different names and types of sugar, and the food sources it might be hidden in, can help you choose foods that fit your healthy eating goals.
Ever wonder why restaurants serve bread before the meal? They may be playing with your hunger signals!
Who is monitoring your supplements? You could be decreasing the effectiveness or causing needless side effects by taking certain supplements or medicines together.
Take a few minutes out of your day and reset to sounds that conjure other worlds, with shimmering guitar and images of a sun-filled morning.
Did you know that if you find a tick attached to your body, you can remove it and send the tick to be tested for Lyme disease and tick related pathogens? At the University of Massachusetts, Amherst lab they can test for 8 pathogens.
13.
Integrating Nutrition with Health Coaching
Being able to collaborate with a Functional Nutritionist is an incredible tool for a health coach. I am blessed to be able to work with my daughter , Haley Manikowski, owner of Nourish Natural Foods. You can read about her background here: https://www.nourishnf.com .Haley works with people who have dietary restrictions due to health issues. She specializes in menu development and food preparation as a private chef. When I am working with a client on modifying their relationship with food, and they would like to take a deeper dive into nutrition and meal planning for specific health concerns, I consult with Haley.
We know that eating whole, organically grown food is the ultimate goal. The American diet has us addicted to ultra-processed foods due to the high levels of refined carbs and added fats. These products spike blood sugar, raise cholesterol and blood pressure, and make us crave more.
As for Functional Nutrition, focus is on the gut and creating a healthy microbiome. A healthy gut is going to help with all those side effects of processed food. Going gluten free, dairy free, or grain free to heal the gut, can be hard to adjust to in the beginning. Haley helps to make it delicious and less complicated.
Habits die hard.Addiction to sugar and processed foods can be challenging to kick. Making the switch to a new way of eating takes discipline. Coaching can help you develop a plan that resonates with your habits and goals toward healthier eating.Looking for healthy recipes? Check in with Haley at :
.
.
.