Can Mouth Tape be Used to Help Snoring?

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 Mouth tape is starting to become more of a go to aid for snoring help. Always a preference than a pillow in the face from the partner Mouth tape for snoring can be a non-invasive solution that aims to keep the mouth closed during sleep, encouraging nasal breathing and potentially reducing snoring. This method involves using an adhesive type of tape that is safe for use on the skin and easy to remove. The tape is applied across the lips to prevent the mouth from falling open during sleep, which can lead to mouth breathing and increased snoring.

Snoring occurs when there is partial obstruction of the airway during sleep. There can be various reasons that lead to snoring ranging from age, sleep position, allergies, alcohol consumption, smoking, excess weight etc. Addressing lifestyle factors  is undoubtedly an approach but seems to have more hurdles than the use of mouth sleep tape. Very little effort nor time is needed for use of mouth sleep tape, not to mention the lost cost.

HOW DOES SLEEP TAPE WORK?

By keeping the mouth closed, mouth tape promotes breathing through the nose, which is more optimal for maintaining healthy oxygen levels during sleep. The retention of carbon dioxide that is enabled by keeping the mouth closed is the key when it comes to oxygen tissue saturation. Having the mouth left open for hours per night leads to more carbon dioxide being expelled than what is ideal for health. Nasal breathing helps to filter, warm, and humidify the air before it reaches the lungs, which can improve overall sleep quality and reduce the intensity of snoring.

Very little prep work is required. Just make sure your face and lips are clear of lipstick, lip balm etc and apply before bed. This low barrier of use with respect to time and effort makes sleep tape extremely attractive.

Considerations with Mouth Tape

Mouth tape can feel awkward at first for some, especially for those that are chronic mouth breathers. However, the chronic mouth breathers are the ones who will benefit the most. Some considerations when using sleep tape include:

  1. Nasal Congestion: If you have nasal congestion or breathing issues from allergies or a deviated septum, using mouth tape may not feel comfortable or be suitable if both nasal passages are blocked. It’s important to ensure that you can breathe comfortably through your nose before using mouth tape. Using the tape during the day for about 20-30 minutes can give you some expectations of what to expect when it comes time to apply at night.
  2. Skin Sensitivity: Some people may experience skin irritation or discomfort from the adhesive on the tape. It’s essential to choose a hypoallergenic tape and a tape that is not too aggressive if you have sensitive skin. Some brands are more aggressive than others.
  3. Discomfort: Sleeping with your mouth taped shut may feel uncomfortable or restrictive for some individuals, especially initially. It may take time to adjust to this method of keeping the mouth closed during sleep. As previously mentioned, taking the sleep tape for a “test run” during the day can be helpful. The sleep tape I recommend does not fully cover the mouth , although it works effectively to keep it closed. Having a partial opening for your mouth to breathe will help avoid that uncomfortable feeling if desired.
  4. Underlying Sleep Issues: Snoring can be a symptom of underlying sleep disorders such as sleep apnea. If you suspect you have sleep apnea or another sleep-related breathing disorder, it’s crucial to consult with a healthcare provider for a proper diagnosis. For those with sleep apnea, keeping the mouth closed with use of the CPAP machine will enhance the nose breathing that much more.

Even with some of the aforementioned considerations, mouth sleep tape is a highly effective, low barrier to snoring cessation.

In conclusion, mouth tape for snoring can be a simple and cost-effective solution for individuals seeking to reduce snoring by promoting nasal breathing during sleep.

What’s the Best Mouth Tape for Snoring?

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Figuring out what the best mouth tape can be is daunting given the rise in popularity and options.

Mouth taping has gained popularity as a sleep aid for individuals who tend to breathe through their mouths at night. This practice can help encourage nasal breathing, which is often considered healthier and more beneficial for overall well-being. We will explore the benefits of mouth taping, the key features to look for in mouth tape, and some of the best features in those products.

Understanding the Benefits of Mouth Taping

  1. Encourages Nasal Breathing: Breathing through the nose has numerous advantages, including better filtration of air, improved oxygen absorption due to less carbon dioxide being released, which can promote better circulation, immune function, metabolism etc.
  2. Reduces Snoring: Many individuals snore due to mouth breathing, which can lead to an open mouth position during sleep. Snoring involves the airflow in the throat being partially blocked and the surrounding tissues vibrate this causing the snoring sound. Mouth taping may help reduce snoring by keeping the mouth closed and encouraging nasal breathing.
  3. Prevents Dry Mouth: Mouth breathing can lead to a dry mouth, which may contribute to dental issues and an increase to infection, not to mention bad breath . Taping the mouth can help maintain moisture levels in the mouth and throat.
  4. Improves Sleep Quality: By promoting nasal breathing, mouth taping can help improve overall sleep quality. When nasal breathing is the main form of breathing the body tends be in a more relaxed state.
  5. Supports Jaw Alignment: Keeping the mouth closed can help maintain proper jaw alignment, which may reduce the risk of issues like temporomandibular joint (TMJ) dysfunction.
    Those with a short middle third (facial anatomy)
  6. Increased Carbon Dioxide: This is the most important reason for using mouth tape! Some tape sellars push the idea of nitric oxide which couldn’t be further from the truth. Nitric oxide can help blood flow through its dilation properties but it is also inflammatory and promotes inflammation. That is something you do not want in abundance. Carbon dioxide is released through exhalation. We tend to blow off about 4-5% when exhaling. Ideally we want to retain as much as possible given the fact CO2 carries oxygen into the cells / tissues.

This is why doctors would recommend those having panic attacks to breathe in a bag to calm down. It’s not so much the controlled rate of breathing that is therapeutic but instead the higher concentration of Co2 in the retained in the bag from exhaling.This has a very calming effect on the cells/tissues and overall. Being relaxed is exactly what is needed to improve sleep quality

Key Features to Look for in Mouth Tape

When selecting the best mouth tape for sleeping, consider the following features:

  1. Skin-Friendly Adhesive: Choose a tape that uses a gentle adhesive to avoid skin irritation or discomfort. Hypoallergenic options are particularly beneficial for sensitive skin.
  2. Breathability: Look for tapes that allow for some airflow, ensuring that you can breathe comfortably through your nose while your mouth is taped. Many of the products will completely cover the mouth and you can feel like you’re being asphyxiated..
  3. Ease of Removal: The tape should be easy to remove in case of emergencies or discomfort. A tape that doesn’t leave residue is also preferable. If you have a beard or mustache the adhesive can play a bigger role
  4. Size and Shape: Mouth tape comes in various sizes and shapes. Choose a design that covers the mouth comfortably without feeling restrictive and those mouth tapes also tend to have some flexibility built in.
  5. Durability: The tape should stay in place throughout the night, so look for products known for their long-lasting adhesion. Most of these mouth tapes are not reusable after single use so keep that in mind when ordering amounts.
  6. Natural Ingredients: If you’re concerned about chemicals, look for tapes made from natural materials or those that are free from harmful substances. Many of the sleep tape products are described as micropore tape. This is fine but make sure there is flexibility in the particular product because many of those do not have any pliability. If reviews are possible then also a tape without chemical scent. Having something under your nose throughout the night won’t be a pleasant experience not to mention the compliance will dramatically drop.

Mouth taping can be a beneficial practice for those looking to improve their sleep quality and promote healthier breathing patterns. When selecting the best mouth tape for sleeping, use reviews and preferences of complete mouth coverage or partial. With that said, even with the partial coverage the tape should keep the mouth closed unless forced exertion against the tape.

The Ultimate Guide to Mouth Sleep Tape: Improving Your Sleep Quality

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Introduction to Mouth Sleep Tape

Mouth sleep tape, a simple yet effective solution for improving your sleep quality, and has gained popularity in recent years. This article will delve into the benefits of using mouth sleep tape, how to choose the right one, tips for effective usage, alternatives available, and ultimately help you enhance your sleep experience.

Benefits of Using Mouth Tape Sleep

Using mouth sleep tape can offer a myriad of benefits, including promoting nasal breathing, reducing snoring, preventing mouth breathing, improving oxygen intake, and enhancing overall sleep quality. By gently sealing your lips during sleep, mouth sleep tape encourages proper breathing patterns and helps you wake feeling more refreshed and energized.

Obviously if the mouth is closed due to the coverage of tape then snoring will be much less likely to happen. This not only benefits the snorer but likely the partner in bed will reap the biggest rewards:)

A closed mouth will also keep mouth moisture levels more towards optimal. A dry mouth has been linked to tooth decay and fungal infections.

As I’ve mentioned in other articles, the retention of carbon dioxide is by far the biggest benefit if one understands physiology. Carbon dioxide is required to carry oxygen into the cells/tissues. This is an absolute mandatory function on a cellular level. Opening the mouth during the night allows that exhaling of oxygen of 4-5% to escape more freely. The retention of the carbon dioxide is the key. Every disease has some form of hypoxia (lack of oxygen) so the ability to supply oxygen to cells can’t be overstated. You could move to 9000 feet where Co2 levels are higher but mouth taping at night would seem an easier option.

How to Choose the Right Mouth Sleep Tape

When selecting the appropriate mouth sleep tape, consider factors such as material, adhesive strength, comfort, and ease of removal. Opt for hypoallergenic tapes that are gentle on the skin, provide adequate adhesion throughout the night, and are easy to remove without leaving residue. Prioritize tapes specifically designed for sleep purposes for optimal results.Some of these mouth tapes will cover the mouth completely. This can feel claustrophobic to some users and feeling anxiety is the last thing one would want while trying to sleep.Others won’t have a strong enough adhesive to stick to a mustache or beard. Others will have too strong of an adhesive and can be painful to remove. Most of these tapes will not be reusable so keep that in mind when ordering.

Tips for Using Mouth Sleep Tape Effectively

To maximize the benefits of mouth sleep tape, ensure proper application by cleaning and drying your lips before sticking the tape, adjusting the tension for a comfortable fit, and practicing regular usage to acclimate to the sensation. Some tapes will recommend tucking your lips in prior to application so the tape will make more contact with skin. This can increase the ability to stay the night. Experiment with different tape placement techniques and consult with a healthcare professional if you experience any discomfort or breathing difficulties.

Alternatives to Mouth Sleep Tape

While mouth sleep tape is a popular choice for improving sleep quality, alternative methods such as nasal strips, chin straps, positional therapy, and oral devices are available for addressing specific sleep issues. Explore these alternatives based on your individual needs and preferences to find the most suitable solution for enhancing your sleep.

Conclusion: Improving Your Sleep with Mouth Sleep Tape

In conclusion, incorporating mouth sleep tape into your bedtime routine can be a game-changer for achieving better sleep quality. Not waking up with a wet pillow, letting your partner sleep next to you, avoiding dry mouth and most importantly maintaining optimal carbon dioxide levels are immeasurable benefits for low cost and effort. By understanding the benefits, choosing the right tape, implementing effective usage tips, exploring alternatives, and prioritizing your sleep health, you can experience a significant improvement in your overall well-being. Invest in your sleep today with mouth sleep tape and wake up to a brighter, more rejuvenated tomorrow.

Hopefully, the information above will equip you with the necessary knowledge and insights to make informed decisions regarding mouth sleep tape, ultimately helping you take proactive steps towards enhancing your sleep quality and overall health.

How to Use Mouth Tape

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Using mouth tape can be a helpful tool for various purposes, such as promoting nasal breathing during sleep, reducing mouth breathing during exercise, or improving oral posture. Here is a guide on how to use mouth tape effectively.

Mouth taping is a practice that involves placing a small piece of tape over your mouth to encourage nasal breathing. Nasal breathing has numerous benefits, including better oxygen absorption, improved sleep quality, and reduced snoring. Mouth taping can be particularly useful for individuals who habitually breathe through their mouths, especially during sleep.

Before you start using mouth tape, it’s essential to choose the right type of tape. Opt for a gentle, hypoallergenic tape that is easy to remove and will not irritate your skin. Some popular options include medical tape, paper tape, or specialized mouth tape designed for this purpose.

To begin using mouth tape, follow these steps:

  1. Clean and dry your lips: Before applying the tape, ensure that your lips are clean and dry to help the tape adhere better and prevent irritation.
  2. Apply the tape: Gently place the tape over your mouth. Some individuals may find tucking lips in first and letting tape be more in contact with skin than lips serves them better. Press down lightly to secure the tape in place. Make sure if you need to tell your partner about garbage day the next day or anything else that’s done before tape placement.
  3. Practice nasal breathing: Once the tape is applied, focus on breathing through your nose. Nasal breathing helps regulate airflow, filter the air you breathe, and promote optimal oxygen saturation in your tissues.
  4. Monitor your comfort: Pay attention to how you feel with the tape on. If you experience any discomfort, difficulty breathing, or anxiety, remove the tape immediately and try again later or consult a healthcare professional.
  5. Build tolerance: If you are new to mouth taping, start by wearing the tape for short periods during the day to help your body adjust to nasal breathing. Gradually increase the duration as you become more comfortable.
  6. Use during sleep: Many people use mouth tape at night to prevent mouth breathing while asleep. This can help reduce snoring, improve oxygenation, and promote restful sleep. Make sure to remove the tape in the morning and clean your lips to avoid skin irritation.
  7. Monitor your progress: Keep track of how mouth taping affects your breathing patterns, sleep quality, and overall well-being. If you notice significant improvements, continue using the tape as needed.
  8. Seek professional advice: If you have any underlying medical conditions, breathing issues, or concerns about using mouth tape, consult a healthcare provider or a sleep specialist for personalized guidance.
  9. Practice good oral habits: In addition to using mouth tape, focus on maintaining proper oral posture throughout the day. This includes keeping your tongue on the roof of your mouth, breathing through your nose, and avoiding habitual mouth breathing.

In conclusion, using mouth tape can be a simple yet effective way to promote nasal breathing, improve sleep quality, and enhance overall health and well-being. By following these steps and guidelines, you can incorporate mouth taping into your daily routine safely and reap its benefits. Remember to listen to your body, seek professional advice if needed, and stay consistent in your practice for optimal results. Be proactive with your health.

What is Mouth Sleep Tape?

What is mouth sleep tape?

Mouth sleep tape, also known as mouth tape, is a type of adhesive tape that is designed to keep the mouth closed during sleep. While this may seem like a simple product, its importance lies in its potential benefits for individuals who struggle with mouth breathing during sleep. In this article, we will explore the significance of mouth sleep tape and the implications of mouth breathing during sleep, the role of nasal breathing, and how mouth tape can help address these issues.

Mouth breathing during sleep is a common problem that can have various negative consequences on an individual’s health and well-being. When a person breathes through their mouth while sleeping, it can lead to a range of issues such as dry mouth, snoring, and disrupted sleep patterns. Mouth breathing is often associated with sleep apnea, a serious sleep disorder characterized by pauses in breathing during sleep. Sleep apnea can have significant health implications, including increased risk of cardiovascular problems, daytime drowsiness, and decreased cognitive function.

In contrast, nasal breathing is considered the optimal way to breathe, especially during sleep. Nasal breathing helps to filter, humidify, and warm the air before it reaches the lungs, promoting optimal oxygen exchange and overall respiratory health. Nasal breathing also promotes retention of carbon dioxide, a molecule that plays a crucial role in oxygen delivery to tissues. Leaving the mouth open during the night will result in excess carbon dioxide leaving the body. Carbon dioxide can be very therapeutic to the cells/tissues. By breathing through the nose, individuals can improve their sleep quality, reduce snoring, and support overall health and well-being.

This is where mouth sleep tape comes into play. By using mouth tape during sleep, individuals can effectively train themselves to breathe through their nose rather than their mouth. The tape acts as a gentle reminder to keep the mouth closed, encouraging the individual to rely on nasal breathing throughout the night. This simple yet effective solution can help address the negative effects of mouth breathing, promoting better sleep quality and overall health.

One of the key benefits of mouth sleep tape is its ability to prevent mouth breathing and encourage nasal breathing throughout the night. By maintaining proper airflow through the nose, individuals can reduce the risk of snoring, improve oxygen intake by increased carbon dioxide, and support overall respiratory function. Nasal breathing has been shown to enhance sleep quality, promote relaxation, and reduce the likelihood of sleep-disordered breathing conditions such as sleep apnea.

Furthermore, mouth sleep tape can help improve oral health by preventing dry mouth, which is a common side effect of mouth breathing during sleep. Dry mouth can contribute to dental issues such as tooth decay, gum disease, and bad breath. By keeping the mouth closed with the help of tape, individuals can maintain proper saliva production, which is essential for oral health and digestion.

In addition to its physical benefits, mouth sleep tape can also have a positive impact on mental well-being. By promoting better sleep quality and reducing disruptions during the night, individuals may experience improved mood, cognitive function, and overall daytime performance. Quality sleep is crucial for maintaining mental clarity, emotional stability, and stress management.

It is important to note that while mouth sleep tape can be a helpful tool for addressing mouth breathing during sleep, it is not a substitute for addressing underlying health issues that may be contributing to this problem. Individuals experiencing chronic snoring, sleep apnea, or other sleep-related issues, or a food or seasonal allergy etc. should consult with a healthcare professional for a proper diagnosis and treatment plan.

In conclusion, mouth sleep tape plays a significant role in promoting nasal breathing, improving sleep quality, and supporting overall health and well-being. By keeping the mouth closed during sleep, individuals can mitigate the negative effects of mouth breathing, such as snoring, dry mouth, and sleep apnea. Incorporating mouth tape into a nightly routine can lead to better sleep, enhanced respiratory function, and a range of physical and mental benefits.

Why you should avoid Polyunsaturated fats

Why you should avoid Polyunsaturated fats

First of all, what exactly are PUFAS?
Pufa’s are an acronym for polyunsaturated fatty acids.
Fats are typically listed under three headings.
They are the polyunsaturated, monosaturated and saturated.
Saturated fat wins class president because of it’s popularity. It’s the one mentioned in lunch rooms, ordering from a menu or while critiquing someone’s eating preferences. It’s had a bullseye on its back for 40 years but recent studies have challenged the lipid hypothesis (1,2). Those who have had an above interest in nutrition for even a short time could see the collapse of the saturated fat theory coming.
Examples of saturated fat are butter, cocoa butter, coconut oil, beef and lamb fat.
A distant cousin of saturated fat is trans fat. This fat has deservedly received its fair share of scrutiny (3). This fat fortunately never could put up the same resistance that saturated fat gave since being exiled to low lipid island.
Trans fat falls under the polyunsaturated heading. If you see partially hydrogenated or hydrogenated oils listed on the product it’s like seeing those warning signs on ski mountain sides.

You’ll find trans fat in doughnuts, baked goods including cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, some cereals, and stick margarines and other spreads. These fats are undeniably recognized as problematic. They have been linked to high blood pressure, obesity, and heart disease. Consumption may also lead to Alzheimer’s disease, prostate and breast cancer, type 2 diabetes, liver dysfunction, infertility, and depression (4,5,6,7,8,9,10,11).
Fred Kummerow (who worked in his lab till 102) lobbied the FDA in 1957 to ban trans fats. For 50 years he preached the dangers of these fats. Not until 2015 did the FDA take trans fat off the GRAS (generally regarded as safe) list.
Trans fat is not up for debate on it’s negative health effects.
However, trans fats are also polyunsaturated fat. What about the other polyunsaturated fats (pufas)?
Kummerow, also known as “the man who saved thousands” says this about pufas:
They oxidize so quickly they become a nuisance in the body, not a help.”
Dr.Broda Barnes, whom I have mentioned before says this about pufas:
Polyunsaturated fats offer you absolutely nothing except an earlier grave.”
If you doubt that, go to the autopsies done among the Bantu, among the Japanese and you will find that their arteriosclerosis before the age of thirty is far greater than it is on the American diet, or on the Austrian diet, very similar to ours.
“Polyunsaturated fats, when this story is finally written is going to make Watergate look like a church social. This is a lie that has been forced on the public.”
The dated reference is funny but the message is not.
“But wait! I thought those fats were good? Canola? Becel? Isn’t Soybean oil in most things? There are green check marks and heart symbols on the label!”
This is where the debate happens. Trans and saturated fat was misunderstood and debated for years with the dust finally settling. Presently, PUFA is slowing leaking oil – rancid oil. Each month more studies surface questioning the efficacy of polyunsaturated fats.
Every oil has a temperature in which it goes rancid or oxidizes. That’s why they put some in dark bottles so light won’t impact. Oxygen, light and heat are the nemesis of these oils.
Guess where you’ll find oxygen and heat plentiful?
That’s right – inside our bodies.
Those oils wouldn’t hurt anybody if they only went rancid while sitting on the shelf but unfortunately they get ingested.
Supplement companies and health experts preach buying antioxidants but wouldn’t it just be better to avoid something that oxidizes so easily and rapidly?
What harm?
They get stored in the tissues and tend to age the body. They have been linked to inflammation, Alzheimer’s, dementia, diabetes, depression, slowing of the thyroid, cancer, heart damage, and lipofuscin (age spots) to name just a few (12,13,14,15,16,17).
The History
Early 1900’s, a guy named Proctor and his brother in law named Gamble came together and started making candles and soap. Then came the introduction of the light bulb and the need for one of their products was gone. It wasn’t the soap. What to do with all the oil? They bought a patent which turned cottonseed oil into a creamy solid known as Crisco. With a heavy marketing campaign and smearing of lard and butter, Crisco took off. An issue of popular science at the time made this comment:
“What was garbage in 1860 was fertilizer in 1870, cattle feed in 1880, and table food and many things else in 1890.”

Farmers have known for years the affect pufas have on metabolism. They have used soy and corn to fatten livestock. They knew it slowed down metabolism and when selling by the pound it makes economic sense. A slower metabolism and the animal doesn’t have to eat as much to reach optimal weight. That’s a win/win for the farmer.
When Nixon was trying to get re-elected in early 70’s he wanted to make food cheaper so he subsidized the corn oil industry. Coincidently the lipid hypothesis surfaced around the same time so this set up the perfect climate to run with these oils.
The blame game has fallen on saturated fat, sugar and salt the last 40 years. But as the attached chart shows the rate of pufa increase has been the one thing in our food supply that has changed the most.

I know correlation doesn’t equal causation because that graph could also represent the amount of TV’s in households.
But the one common denominator added to the food supply and increased over the last 100 plus years has been these cheap oils.

Most have heard of the French paradox where the French eat higher percentages of saturated fat than other countries but have lower coronary heart disease(CHD).
The Israeli paradox is also fat related. Susan Allport, author of Queen of Fats, summarizes the Israeli paradox in the following words:
“Israelis eat less animal fat and cholesterol and fewer calories than Americans, but they have comparable rates of heart disease, obesity, diabetes and many cancers. They have an ideal diet, as far as the American food pyramid is concerned, but far from ideal health. Little butter is consumed in Israel, but large quantities of soybean, corn and safflower oil are.”

PUFAs are in most foods. The most problematic are obviously the liquid vegetable and seed oils.
Most restaurants, if not all will use the cheaper oils to increase profit margins.
According to a Boston Consulting Group report, Americans eats out 3.4 times a week. Canadians eat 1 in 10 meals outside the home while Australians eat out more than twice a week.
How much is acceptable?
The best answer would be lower the better.
You would probably have to be in a lab to have complete avoidance. That statement is not meant to cause stress but instead just bring awareness to issue. Becoming worried over which restaurants use lower pufa can be just as unhealthy as the oil. However, there is no reason a person can’t consciously avoid the affecting foods over 20% (see list) when eating at home. Eating under 10% most of the time may take more planning but is achievable.
Please read labels when buying products and try not to be fooled by sleek marketing .

Omega 6 content of common foods by percentage of total calories:

  • Extremely High (Above 50%):
  • Grapeseed oil 70.6%!
  • Corn Oil 54.5%
  • Walnuts 52.5% (oil is 53.9%)
  • Cottonseed oil 52.4%
  • Soybean oil 51.4%
  • Very High Omega 6 sources (20-50%)
  • Sesame oil 42.0%
  • Pumpkin 34.5%
  • Margarine 27.9%
  • Pecans 26.9%
  • Peanut Butter 22.5%
  • Pistachios 21.3%
  • High Omega 6 Sources (10-20%)
  • Chicken Fat 19.5%
  • Almonds 19.1%
  • Canola oil 19.0%
  • Flaxseed oil 12.9%
  • Cashews 12.6%
  • Duck Fat 12.2%
  • Bacon Grease 10.2%
  • Lard 10.2%
  • Moderate Omega 6 Sources (5-10%)
  • Olive oil 9.9%
  • Goose Fat 9.8%
  • Avocado 9.4%
  • Chicken with skin 9.0%
  • Olives 7.4%
  • Bacon 7.0%
  • Eggs 6.8%
  • Pork chops 6.2%
  • Popcorn (Air Popped) 5.8%
  • Oats 5.6%
  • Low Omega 6 Sources (2-5%)
  • Corn 4.7%
  • Chicken Liver 3.7%
  • Sunflower Oil 3.7% (High oleic variety – others are very high in omega 6)
  • Butter 3.4%
  • Beef Tallow 3.1%
  • Cocoa Butter 2.8%
  • Cooked carrots 2.7%
  • Macadamia Nut oil ~2.5%
  • Brown rice 2.5%
  • Cream 2.2%
  • Beef liver 2.1% Grass-fed Beef 2.0%
  • Whole wheat flour 2.0%
  • Extremely low Omega 6 Sources (Less than 2%)
  • Coconut oil 1.9%
  • Prime rib 1.8%
  • Whole milk 1.8%
  • Half and Half 1.8%
  • Ground Beef 1.6%
  • Macadamia Nuts 1.6%
  • Chicken without skin 1.4%
  • Lamb 1.4%
  • Cheese/Brie 1.3%
  • Corn grits 1.2%
  • Beets 1.2%
  • Coconut Milk 1.1%
  • Foie gras 1.1%
  • Palm Kernel Oil 0.8%
  • White rice 0.7%
  • Sockeye Salmon 0.5%
  • Yams 0.4%
  • Potatoes 0.3%
  • Halibut 0.2%
  • Shrimp 0.2%
  • Clams 0.2%
  • Canned tuna 0.1%
  • Blue crab 0.1%
  • Lobster 0.1%

Don’t get me wrong. I’m not an absolutist. It’s not pragmatic to feverishly avoid everything on this list above 2%. Like I mentioned, that may cause more stress than the affecting food. However, it doesn’t take anymore energy to grab a jar of coconut oil from the shelf than a bottle of canola. It is reasonable however to avoid those pufas that are high on the list most of the time. No food is inherently evil – although grapeseed and corn oil are trying 🙂
Supplementing vitamin E and asking for coconut oil or butter when dining out can help counter some effects of these fats.
And for those who know the potential harm and still promote these oils – shame on you.

References:

Trans Depression

Fats, Functions and Malfunctions

Suitable Fats ; Unsuitable Fats

Getting and Staying Motivated

Getting and Staying Motivated

The body is like a piano, and happiness is like music. It is necessary to have the instrument in good order.”
Henry Ward Beecher

A large part of my job is based on accountability.

Knocking on a person’s door every week goes a long way in adherence to an exercise program.
Many a client have commented that if I wasn’t checking in with them on a regular basis they probably would have let their exercise program slide more than once.

Obviously a trainer can’t be around a client 24 hours a day nor can everyone afford a trainer on a weekly basis. Not to mention the obvious dependency type of relationship that is created.

Then how do these people stay accountable and motivated when the trainer is not around or don’t have access to one?

Staying Motivated – Some suggestions
write down goals
workout with a friend
reward small goals reached
chart progress

These suggestions are all valid and can be effective. Personally, I have even gone as far as getting a woman who needed motivation to write a check to her ex-husband and give it to me. I told her I’d mail it to him in a month if she didn’t follow the program. She followed – for a month.

These can all be effective short term answers.

But they seem to be just that – short term.

The key is to anchor the motivation to the most important thing(s) in your life.

What do I mean?

Basically if I went into your house and looked around at the pictures and keepsakes what would they say? Would there be pics of family, travel, golf, motorcycling, or an impressive wine collection?

This simple exercise can give insight into a person’s life.

The top three areas of importance are typically: family, social life and health with work a distant third or distant 10th.

When I ask clients, “What is really important to you?”
The response, “Health of course.”
Usually this answer is given because they think this is what I want to hear.

To be honest, I really don’t care what the answer is. It could be going dancing every weekend at the clubs till 3am and getting wasted. As long as the person realizes that their exercise and lifestyle program on the other days will enhance that experience then it should be an easier sell.

For now lets focus on the most common answer – Family.

If your health is suffering will your quality and quantity of time spent with your family be affected?

I would say yes.

A chronic bad back or excess body fat can have major impacts on family time. If your back is too sore to play with your kids, swim with your loved ones then it won’t matter if you have millions in your bank account because your quality of life is not optimal.

We need to anchor our motivation to what’s important
How would living a healthy active lifestyle affect the family relationship?
It not only can enrich your life but those around you. You become the example with what you say and do whether you choose to or not. We all tend to learn from others. We learn from the success of others and we hopefully learn from other peoples failures.

Wouldn’t your time with your family be a much fuller, richer experience?

How so you ask?
The more energy that typically accompanies a positive lifestyle change allows you to do more of what you love. It enables you to enjoy hiking, swimming, golfing and or other activities with your family. If you have more energy then it is a safe bet to think your mood would be better thus enhancing the experience.

When an important part of your life is being managed properly then other areas tend to flow in more harmony. You could say organization begets organization.

Psychologist Jerry Wesch once said, “If you have a big enough dream, you don’t need a crisis!”

This is a great quote and proves a point.

A dream can be a powerful motivator

Everybody has one – or should have one. A dream to hike Kilimanjaro? A dream to walk your daughter down the aisle on wedding day? A dream to play with your grand-kids? A dream to kayak the grand canyon?

Regardless what the dream is – use it as the driving force.

If you don’t have a dream then get real clear on what you don’t want.
I don’t want to die early.
I don’t want to be a burden on my loved ones and take a long painful exit out of this life.
I don’t want my physical body to hold me back from things I love to do.

Changing behavior because your doctor told you or for a 4 week fat loss contest usually sets someone up for only short term adherence at best.

A key question I ask clients is, “Do you want to live to 100?

Most (not all) say yes. They tend however to hang a condition on it like, “Only if I’m healthy.”

We really do have a say In our health.

CDC estimates that 40 percent of cancer, as well as 80 percent of heart disease, stroke, and type 2 diabetes are affected by lifestyle choices.

We tend to take our health for granted. Even when someone is faced with a terminal outcome they rarely change. Ask any cardiologist how many people change after a brush with death and they will tell you about a small minority.
Did these people have a dream?
Did they have a clear purpose?
Were they clear on their values?
Are they a ship without a rudder?

How about a reality check?

The life expectancy of someone born in 2014 in Canada is 81. that would be a total of 29,565 days

If you are now 35 you have 16,790 approximately remaining.

If you are 45 you have approximately 13,140 left.

If you are 55 you have just over 9 thousand days to do what you want and do what you love.

Am I trying to scare people in to action? Not at all.

However, I do think it’s more tangible when looking at the numbers.

Don’t just count the days as they pass by – make them count.

21 Tried and True Tips for Sleep

21 Tried and True Tips for Sleep

Don’t look at the clock..

Don’t look at the..

2:34

Awake for 30 minutes now.

4 more hours till the feet hit the floor.

Is it supposed to rain tomorrow?

Is the patio door locked?

Was that the cat?

Unfortunately, this is an all too common internal dialogue for those who suffer from insomnia.

The night time hours are not the only thing that don’t go smoothly for those sleep challenged. For those who don’t experience the toss and turn polka it’s hard to understand.

You wake up unrested, hobble to the bathroom, and wonder why that old knee injury decided to flare up today. You fire up the coffee pot hoping the caffeine brings you into the land of the living. The appetite seems more suppressed than usual but a muffin rides shotgun for part of the drive to work.

Low in energy the body now cries for sugar and doesn’t discriminate against the source. The stash of quarters in the top desk drawer gets inhaled by the vending machine.

“C’mon 5 o’clock!” once again becomes the mantra.

The young intern at work whose enthusiasm has been admired up till now is on the receiving end of a long glare and an internal judgment about her high heels.

The day drags along and the idea of taking a nap during lunch in the car seems appealing except for the fact your hunger is tearing a hole in your stomach.

After lunch the clock seems to stand still and the focus and creativity required for the job has apparently stayed on lunch break.

The auto pilot button is pressed for the drive home except for the detour at a drive through.

The diet will have to wait for another day.

Salty, greasy fingers throw the jacket over a chair because the fries became the appetizer 8 blocks from the house. The main entree is finished on the couch in front of the TV.

A couple hours go by of mindless TV viewing horizontally on the sofa.

The semi coma state is only jarred by a recollection of some chocolates in the cupboard.

The search party of one has no luck finding the target but stumble across a forgotten cereal box with enough sugary remains to fill the void.

Bedtime draws near and the lights are dimmed and the bath is drawn. This is what that article at the grocery store instructed.

Maybe tonight will be the night.

Maybe the game of counting the ceiling tiles will be postponed due to darkness.

Maybe.

Maybe not.

Unfortunately this scenario may sound all too familiar for those who have insomnia. The fact that 60 million Americans suffer from poor sleep at some point would indicate this is more common than it is publicized.

Optimal sleep has a far reaching impact. Those of you who pillow wrestle can recognize how mental focus, cravings, mood and overall well-being can be affected. Sleep is one of the staples that holds our health together.

Everybody has a home remedy they can drum up with varying degrees of effectiveness.

Some find their pre-bed ritual of utmost importance. Some use magnesium or epsom salt baths prior to bed.

Others dim the lights after supper and need a cool dark room for slumber.

Some choose the TV as a form of mind numbing meditation while others have radio or music as their go to strategy.

The caffeine prohibition after 1pm can work and so can proper breathing prior to sleep or in the early hours.

Some vouch for alcohol and its ability to encourage sleep but alcohol unfortunately usually carries a 2 am wake up call in the form of sweat and rapid heart rate.

Regulating blood sugar and optimizing thyroid has enabled many to sink into deep sleep.

Finding what works for you is the key. One of those mentioned action steps could be the answer but usually it is a combination of a few. There isn’t a need to convince yourself that, “I only need 5 hours.”

There is no badge of honor for less sleep

One thing for sure is lowering the stress hormones of adrenaline and cortisol is key to optimizing sleep quality. These two stress hormones are the partners in crime for most sleep problems.

Discovering how to keep them at bay will go a long way in normalizing the quality and quantity of sleep.

Sleep tight.

I’ve included my checklist from my book.

Here are 21 tried and tested ways to improve sleep

Most should be self explanatory.

  1. Have a ‘Nog’ of fruit juice or milk and honey before bed (refined salt optional)
  2. Reduce or eliminate caffeine after 1 p.m.
  3. Reduce or eliminate alcohol
  4. Minimize physical and mental stimulating activities after supper
  5. Reduce or eliminate water consumption after supper or earlier if needed
  6. Create a smooth transition to bed such as: dimming lights, taking bath, watching funny T.V. reading light material
  7. Avoid stressful work or stimulating, disturbing T.V.
  8. Keep extremities warm with socks, hot water bottles, and long pajamas.
  9. Epsom salt baths before bed are great (don’t be shy with amounts)
  10. Daily sunshine or red light wavelength therapy during the winter months
  11. Raw carrots daily especially if cycle related or menopausal related. Normal bowel functioning is extremely important
  12. Compare awakened heart rate to resting heart rate to determine if adrenaline driven. If adrenaline, then more Nogs are needed
  13. Diaphragmatic breathing, especially when trying to get to sleep. Breathe through nose
  14. Grazing throughout the day to keep blood sugar levels stable
  15. Get enough daily protein (80 grams or more)
  16. Try to maintain the same bedtime
  17. Use F. lux software to protect from blue light. 
  18. Keep bedroom environment suitable for sleep such as darkness, noise, temperature, etc.
  19. Exercise every day. It doesn’t have to be intense—just move. Walking in nature would be optimal for mental stimulation compared to staring at a wall on a treadmill.
  20. Do something you enjoy every day.
  21. Use The Blue X mouth Sleep Tape for antisnoring, preventing dry mouth and increased energy the following day

How to Fix your Dairy Intolerance

How to Fix your Dairy Intolerance

“I’m dairy intolerant.”

This response has become more the norm than the exception when I ask a client about their milk consumption.

Me: “Do you want to try to fix your dairy intolerance?”

Client: “I get a really bad stomach. Ahem…bad gas.”

Me: “Do you want to improve the situation?”

Client: “My naturopath took me off dairy and I don’t have the bloating anymore. My stomach feels much better.”

These are all genuine concerns and the avoidance of milk can indeed be a positive change for some if not life changing.

One doesn’t have to look far to find reasons to avoid “The Deadly Poison” as referenced by Robert Cohen. That book reads like a horror story. The book was on my reading list about 15 years ago and confirmed my bias at the time. I have to admit the elimination stopped my runny nose and gastrointestinal issues and I’ve seen dozens respond favorably in similar areas. It’s usually not a hard sell.

“It has puss!”

“It’s mucous producing!”

“The cow was given antibiotics and hormones!”

“Synthetic vitamins!”

“Running nose”

“Gas”

“Bloating!”

Sounds ‘udderly’ disgusting…. couldn’t resist.

The return to something responsible for much discomfort is understandably one of hesitation.

Milk allergies account for at least 2.5 – 5% of the allergies depending on your ethnicity. It would seem many people, on the advice of their alternative doctor or through self-experimentation, are abstaining from milk. Many do see improvements in mucus, bloating and gas but is the milk to blame or the internal environment of the recipient.

Lactase is at the root of the problem. From the standpoint the enzyme is not produced to break down the lactose (milk sugar). Some point their fingers at gluten that destroys the microvilli in the intestine, and this precedes intolerance. Others vehemently look at the pasteurization of the milk being the source of the problem. They use the argument of breast milk being fine and the conversion to a highly heated indigestible product as the root of the problem.

Cows produce milk from the amino acids produced in their rumens by bacteria digesting the leaves that the cows have eaten.

The nutrients produced in the cow’s rumen are selectively absorbed into the cow’s bloodstream. The liver then filters out any toxins before the amino acids and other nutrients are absorbed by the udder to be synthesized into milk. If cows are fed extremely bad diets, for example with a very large amount of grain, the filtering process is less perfect, and some allergens can reach the milk, but since sick cows are less profitable than healthy cows, dairies usually try to keep their cows healthy.

Intolerance vs. Allergy

A milk allergy and lactose intolerance are distinctly separate. A lactose intolerance is the inability for your body to break down lactose (milk sugar) because of the missing lactase enzyme. Most people after some time realize dairy is causing their bloating, runny nose, and gas so they try to avoid the lactose. Some tests are also available such as the hydrogen breath test and a lactose tolerance test where a blood sample is required.

However, if you look at cultures outside the industrial community like the Masai and Samburu it appears milk drinking is not only popular but a huge staple. So is it only a western civilization issue? What would that suggest? Quality of milk? Quality of cows? What the cows eat? A lower level of health for those with a dairy intolerance? It would be an interesting study.

If you look at the a site like the Mayo Clinic they say there is no cure or dairy intolerance lactose-intolerance-

I disagree.

Especially if it’s just dairy causing the problem and not an underlying digestive issues such as celiac or I.B.S.

Having food restrictions is just that – restrictive. The benefits of milk from the makeup of protein, carbs and fat are just too good to ignore.

The calcium from milk is too important not to be included in a person’s diet.

Calcium is responsible for bone health, nerve and muscle function, helps control blood pressure by lowering parathyroid hormone, teeth and gum health, and helps with blood clotting ability.

“But I supplement.”

Ahem…….Unfortunately calcium supplements have been linked to cardiovascular risk

Also, the excipients (additives) in supplements can be problematic. Additives like silicon dioxide,titanium dioxide and silica have been questioned about their safety.

Be aware that the fat soluble vitamins of A,D,E,K are key to calcium absorption.

Cheese, eggs, liver, butter, and of course milk will help with obtaining these valuable and sometimes forgotten vitamins.

How to fix your dairy intolerance.

Start off SLOWLY…..I repeat…START. OFF. SLOWLY

The first week is really an introduction of white milk alongside food. You want to start with 1-2 ounces only every day for the first week. If this dose becomes problematic then lower the quantity back to an ounce or less.

Monitor if you have any side effects. If none of your regular side effects occur then increase it the second week by another couple ounces. Continue to slowly increase quantity for a few weeks and usually within a month your body is making the lactase enzyme and dairy is no longer your arch enemy. Awesome!

Some people have found switching brands of milk or even going with the ultra-pasteurized milk improves their ability to drink it. Some tout the opposite; with raw milk being the answer but it may be more the absence of synthetic vitamins giving a false positive. Also, I’m not talking about chocolate milk or other dairy products containing carrageenan (which can cause it’s own issues). That additive and other gums can be quite hard on digestion.

Good luck and let me know how it goes.

Stay well

Should you Avoid Gluten? Try a 14 Day Test.

14 Day Gluten Test

14 days! That’s all!

Think about how fast the last 2 weeks went – nothing to it – right?

What is this 2 week challenge I talk of?

It’s the elimination and avoidance of the root of all evil. The bane of existence.

The etiology of much peril.

GLUTEN! ……Cue the dramatic music.

First, let me gladly contradict myself somewhat by saying I’m not a fan of demonizing certain foods. Food shouldn’t be labeled Good or Bad

Everything should be looked at in context. If you are in an airport and your scheduled flight is delayed 7 hours and your pre-packed meals have run out and only a big burger joint is open at 3am

What do you do?

Eat that burger! Enjoy the burger! You’ll get to live another day.

Or… if first world problems are not on today’s menu by all means gorge on gluten.

Stressing over not eating perfectly may cause more problems than eating a particular food

It would be better to have something to eat than to go through an unscheduled fast and have your body eat itself.

However, this is not the context I’m talking about. I’m referring to your average 2 week span. Where life is just at a normal chaotic pace.

What is gluten and where do you find it?

Gluten is mainly found in wheat, barley, rye and oats are also thrown under that heading due to cross contamination in processing.

Science would suggest that 3%-6% of the population are gluten sensitive which is hard to accurately measure due to many individuals self-diagnosing without a doctor’s supervision.

It would seem in the last 10 years the avoidance of gluten has become very mainstream. Some of this is just trendy and meant for those who chase the latest fad. There are those however that are genuinely concerned and proactive about their health.

No longer is there a need to track down a local health store to get products. You can get gluten free products in almost every grocery store and even some gas stations.

Even restaurants and places like Dominos are catering to the demand.

But just because there is popularity does it mean it is the right option for you? “Having an allergy to gluten is vastly different than just being intolerant or sensitive

Maybe those who are known to be celiacs are lucky to the extent they can take an active role in controlling their health knowing the cause of their problems.

I’ve come across dozens of people who report all sorts of mysterious health issues that the medical community seem to shrug their shoulders at or try to manage at best. Strange fact is most people don’t realize they have a sensitivity. Most don’t consider fatigue, joint and muscle pain, skin problems, bloating and cravings to be associated with what they are eating.

“But gluten doesn’t bother me.”

How do you know if you haven’t at least taken a hiatus from it?

Are your present energy levels reaching your potential?

It is impossible to know for sure without a period of elimination

Obviously, there are tests for the diagnosis of celiac disease. This is usually missed on average 11 times according to Braly and Hoggan in the book Dangerous Grains

An average of 1 person per 100 has celiac disease which makes it more than twice as common as cystic fibrosis, Crohn’s disease, and ulcerative colitis combined. Braly and Hoggan list over 150 medical conditions that may have a gluten etiology. Only 1 out 8 celiacs have gastrointestinal symptoms so it can be subclinical.

According to Braly and Hogan if you are gluten sensitive you are 10 times more likely to develop an autoimmune disease!

It is suggested gluten will cause the villi in the small intestine to atrophy and thus diminish a person’s ability to absorb not just gluten but most foods. This is why someone could be eating food quality but still be malnourished.

According to Dr. Dan Kalish gluten will have a calming effect on the body by releasing gluteomorphines which is really a stress response. People become attached to the calming (stress) response and find it difficult to part with their morning toast or pasta.

Like I mentioned, there are testing for this but I have found it is hit or miss in most cases. The best way to ultimately check this is to eliminate all gluten for at least two weeks (that should be long enough to see change)

On the 15th day, have a gluten feast with every meal and take notice of the difference. If no change, then that is great. If there are changes for the worse then you may have an intolerance or sensitivity so it would be wise to avoid.

Let me know the results.