Dr. Seleme’s Tips for Weight Loss

Holidays are on their way, so I thought it would be a good idea to prep you with some self-help tips on how to drop some weight when you feel the need to “check yourself” with the onslaught of goodies you have been consuming….here is a little list of helpful ideas to keep the pounds away!

  1. Eat every 3-4 hours, this is critical to your success. Eating frequently keeps your metabolism running at a high rate and avoids the starvation mode that occurs when you have gone to long without food and now consume everything in sight due to blood sugar crashes. Aim for at least 25 grams of fiber/day, 3-4 oz. of protein (roughly the size of a deck of cards), 1 gram of fat (equivalent to 1 teaspoon of ketchup or 1 checker piece), starchy carbohydrate (ie. rice, potatoes, pasta) portions should be not larger than you fist, if you feel the urge for something sweet, try drinking an 8 oz. glass of water first, then wait 10 minutes and see if the urge doesn’t go away.
  2. Do not weigh yourself every day, this is the kiss of death. There are too many reasons weight fluctuates on a daily basis to use this as a guide. Weigh once in the beginning and then once per week. A good weight parameter will be 1-2 pounds per week. This is a healthy rate of weight loss and assures you are not losing vital lean body mass versus true body fat.
  3. Don’t be afraid to respond to real hunger by taking in an extra 100-200 calories snack (see my favorite low-calorie snacks below). Always keep a healthy snack in your bag so that when the urge to splurge hits you, you don’t eat something sugary.
  4. Drink 8 glasses of 8 oz. water per day for hydration and to keep the hunger away. Placing 1 drop of peppermint essential oil in your water is a great way to curb your appetite.
  5. Don’t limit your exercises. Variety is the spice of life. Switch up your exercise routine so that your body doesn’t hit a plateau and get bored. When your body grows accustomed to your workout routine it is less efficient at burning fat. If exercising in the gym, be sure to always lift weights first, then finish with your aerobic workout last. This is the best way to assure the greatest fat burning will occur because your body will use stored glycogen in the muscle and liver for energy first, then mobilize fat storage for energy last. Get in 45 minutes of a workout for 3-5 days per week. Divide the workout into am and pm workouts if time is an issue.
  6. If you have hunger between meals and you have already had your snack, brush your teeth, gargle and floss. Use a strong minty flavor. This can hinder your urge to eat.
  7. If sugar cravings are a problem adding 1,000 mg/ 2 times per day of the amino acid l-glutamine to your diet will help resolve many cravings and help heal any gut lining issue such as leaky gut as well.
  8. Adding Branched Chained Amino Acids before your workout will help increase muscle synthesis and fat burning and decrease fatigue.

Dr. Seleme’s Favorite 100 Calorie Snacks

  • ½ an apple and 2 teaspoons of peanut butter
  • 10 cashews
  • 12 almonds
  • ½ small avocado
  • 2 cups of unbuttered, air-popped non-GMO popcorn
  • 4-6 oz of organic, fat-free or low-fat yogurt, unsweetened
  • 20 grapes
  • 1 hard-boiled egg
  • 1 oz. of string cheese with 4 whole wheat crackers
  • 12 grape tomatoes with 2 tablespooons of hummus
  • 1 cup of fresh strawberries
  • 8 small green or black olives
  • 6 roasted chestnuts
  • 1 cup of vegetable soup with beef, chicken or turkey
  • ½ grapefruit
  • ½ cup of sliced cucumbers with 3 tablespoons of hummus
  • 1 cup of blueberries
  • ½ cup of unsweetened applesauce
  • 4 asparagus wrapped in 4 ounces of turkey slices
  • 1-2 tablespoons of organic ricotta, feta, or hummus with celery sticks or bell peppers
  • 1 cup of sugar snap peas with 1 oz. Jarlsberg light cheese
  • 2 ounces of turkey or beef with 1 medium cucumber

Dr. Seleme’s Favorite 200 Calorie Snacks

Protein Snacks

  • 2 medium hard-boiled eggs with 1 oz. low-fat cheese
  • 4 oz. grilled chicken, skinless
  • 2 scrambled egg whites with 2 oz. low-fat cheese
  • 2 sticks of organic mozzarella cheese

Nuts

  • 1 oz. cashews, about 17 cashews
  • 1 oz. mixed nuts
  • 1 oz. almonds, about 16 almonds
  • 1 oz. organic peanuts, about 25 peanuts

Fruits/Vegetables

  • ¾ cup strawberries with 1 cup 1% organic cottage cheese
  • ½ cup dried apricots
  • 1 apple with 1 tbsp smooth almond butter
  • 15 celery sticks with 3 oz. low-fat cheddar
  • 1 medium sweet potato with sprinkle of cinnamon
  • 1 cup of vegetable soup

Combination Snacks

  • 1 small organic apple with 5 oz. deli turkey slices
  • ½ cup slow-cooked gluten-free oatmeal with ½ cup nut milk
  • ¾ cup 1% cottage cheese with ½ cup pineapple, cubed
  • 2 oz. low-fat cheese with 1 apple
  • 1 small banana with 1 tablespoon of almond butter
  • 6 cups air-popped non-GMO popcorn with 1/4 cup grated parmesan

8 Tips for Surviving Holiday Stress

“Deck the halls with boughs of holly, Fa la la la la la la la……Ouch my back hurts!” Does this sound like you? Obligations and expectations keep us running this time of year in hopes of this year being the perfect holiday! 


Our bodies respond to stress whether it is brought on by good or bad events. 10 minutes late getting ready for the party, you can’t find your best sparkly earrings…stress. Traffic at the stores and fighting a fellow shopper for a parking place…stress. Obligatorily family visits that you purposely avoided for a year…LOTS of stress. Drinking too much wine at that family gathering…MORE stress!

There is a lot of meaning in all of our family traditions this time of year that have made memories for us, help us feel grounded, and give us a sense of belonging.  Unfortunately, the need to continue “tradition” can hold us back from experiencing something new and even better.

The stress of the holidays we all experience because of “family traditions” can lead to acute body aches and pains. Most low back pain is brought on by weakness in the kidney and adrenal glands. Two major players this time of year. The kidneys are busy maintaining the body’s ph levels, and removing toxins while the adrenal glands are “running interference with handling the holiday stress.”

Chinese medicine associates the kidneys with the responsibility of storing our “Jing,” or the essence of our body. Every organ has an emotion connected to it and for kidneys it’s fear. Fear of not enough time, not having enough money, having to deal with fearful people or events, even fear of not being happy or alone. You get the point; while the holidays for some really are the most wonderful time of the year, for others, they can simply be stressful.

When fearful situations come up, either consciously or subconsciously, (because the brain is always working), your life force or “chi” drops down to your lower centers of energy in the lower abdomen, lumbar spine, and sacrum. These areas are included in your first chakra, (which is responsible for your feelings of security, safety, money and power) and your second chakra (where your inner child resides). Hmm, guess it’s no surprise a lot of us are in pain this time of year!

Your body on an unconscious level contracts muscles and back pain begins. Stress can cause an undue amount of adrenaline to be excreted from your adrenal glands–leaving you fatigued, drained, and achy. The ligaments of the body are in direct line of fire from adrenal stress and blow out relatively quickly in the form of backache and neck pain.

Neck pain related to digestion is a very common ailment this time of year as well. All the muscles that bend your head back and forth as in, “Yes, I’ll take a second piece of pecan pie” and turn your head left and right as in, “No I don’t want broccoli on my plate,” are related to the stomach meridian or the “sea of nutrients.” You can well imagine the strain that is put on the neck muscles from rich holiday meals with too much sugar, dairy, and wheat (not to mention alcohol). In addition, tension at the neck and shoulders travel along the small intestine meridian, which runs from the pinky finger up your shoulders, and to your ear along your face.

Initially stomach energy ascends while digesting food, then the energy gets sent to the spleen and lung before it travels downward to the small intestine where nutrients are absorbed. If your stomach is having a difficult time assimilating the food you have eaten and the energy cannot descend downward to the small intestines, then the needed nutrients to strengthen your body, mind, and spirit will not get absorbed and you will feel an achy neck and your energy levels will feel low. Other symptoms from a weak stomach meridian may include headache, sinus issues, nausea, cold sores, bloated feeling, and stomach ulcers.

While all of this sounds dismal, I promise I have some wonderful tips for your ailments. Unfortunately, a bottle of wine is NOT included in one of the remedies!


8 Tips for Surviving Holiday Stress:

1. Use a support for your neck and back while sleeping or sitting on long drives to visit family and friends. My organic, all natural, millet therapy pillows are fantastic for these purposes and are available for purchase at http://www.selemehealth.com/collections/pillows-cases. Remember, only sleep on one pillow, never two! Sleeping on two pillows reduces your cervical curve. The great thing about my pillow is it will help reintroduce the cervical curve while you sleep and can always be molded to each individual’s needs. Not only that, but they come in a wide variety of beautiful prints and patterns. Perfect gifts for you and loved ones.

For more information about the multitude of ways you can use Dr. Seleme’s organic, therapeutic, millet pillows, click on the video below!

Dr. Seleme’s organic, therapeutic, multi-purpose millet pillows make a PRACTICAL, FANTASTIC, CUSTOMIZABLE, & BEAUTIFUL gift anyone would love!

 

2. Take a digestive enzyme with every meal. Your body will love you for this. It will remove the added burden of having to digest so much food by itself and unfortunately not having the vital digestive power we all need so desperately. Most of us begin to lose digestive power as we age.

3. Take a kidney or adrenal glandular supplement during the stressful period of the holidays. Many times this can quickly alleviate your back pain. This will allow your body to stand up to stressful events and help rebuild weak organs. If you are unsure of what to take, call our office and schedule a mini appointment to get your nutrient consult.

4. Use essential oils in a diffuser to create the mood you want. A mix of Lavender, Frankincense, and Orange can be calming and relaxing. Lavender, Roman Chamomile, and Ylang Ylang can relieve stress and anxiety. Want a more upbeat environment? Try Lime, Lemon, and Peppermint for an energy boost. Need a diffuser and therapeutic essential oils? Stop by the office. We have plenty and would love to share the amazing uses and beauty of the oils!

5. Use a natural flower remedy called “Bach Flower Remedy” to handle whatever particular emotions come up for you this season.See the list of my recommendations below.* These can be purchased at a local health food store.

6. Take an Astralagus or Fo Ti supplement during the winter months to nourish your adrenal glands. These are well known Chinese and Ayurvedic supplements to assist your body with the extra burdens of stress, food, change in seasons, and any other difficult event.

7. BE CONSCIOUS and not on auto-pilot when you eat. Perhaps you have a small meal before the party, or in between every glass of wine you have a glass of water. Ask yourself, “Am I eating because I’m hungry, or just because it tastes good?” There are always leftovers you can have tomorrow. I have always thought food is overrated. I like to eat but “nothing tastes as good as the way that good health feels!”

8. Take reflection time to find out what really matters the most to you and your close meaningful relationships. Perhaps you make small changes this year to accommodate the way you really would like to spend this precious time. Be brave, it takes courage to change tradition, and of course, we understand we will never please everyone all the time, but that is part of our growth cycle. Above all else, be true to yourself. As the old saying goes, “When you do what’s right for you, you do what’s right for others.”

It’s never too late to create excitement and true meaning more aligned within your heart’s desire in the holiday spirit. Who knows? You may have some of the best new, holiday memories getting ready to be made just around the corner!

Happy Holidays! Namaste!

Dr. Venus Seleme

DrS_profilepic1


*Natural Bach Flower Remedies

can help with stressful events this time of year. Here are some of my favorites:

Impatiens for impatience, irritability and extreme mental tension.  Great for emotional back pain.

Beech for those desiring perfection and easily find fault with others. Overreact to small annoyances. Great for that relative who seems to always be complaining.

Centaury for those who are overanxious to please others, and thus are easily exploited by others. Good for caregivers who are running around taking care of everyone.

Elm for those who may experience momentary feelings of inadequacy and being overwhelmed by their responsibilities. For anyone feeling that they cannot afford to buy great gifts.

Holly used when troubled by negative feelings such as, envy, jealousy, hate, suspicion, revenge. Vexations of the heart, indicating a need for more love. Wonderful when we feel forced to spend time with people with whom we have a hard “history.”

Honeysuckle for those dwelling in the past, nostalgia, homesickness, always talking about the good old days when things were better. For those who feel the ones they love are unable to be with them for whatever reasons.

Mimulus for fear of known things such as heights, water, the dark, other people, of being alone. For people who aren’t feeling the love this season, because they can’t be with someone they love.

Olive for mental and physical exhaustion, as well as, zapped vitality with no reserve. Too much shopping, cooking, traveling etc.

Red Chestnut for those who find it difficult not to be overly concerned or anxious for others. Always fearing something wrong may happen to those for whom they care. Worrying about ill family or friends.

Star of Bethlehem for grief, trauma, and loss. Mental and emotional effects during trauma. Perhaps a loss of a job or loved one at the holidays.

Sweet Chestnut for those who feel they have reached the limits of their endurance. Moments of deep despair when the anguish seems to be unbearable. Dealing with a loss or major grief.

10 Things To Do For An Easier Detox

Hand with Pen Writing a Diet Plan by Supermarket Fruit

Experience has shown me…

that with patients who begin any new detox or lifestyle change, not being prepared is the number one reason people fail to accomplish their goal.  You have a better chance of succeeding when you anticipate potential problems and prevent them from happening by creating conditions that support you in reaching your goal.So, what can you do, you ask?  Well, below are 10 helpful things you can do to begin preparing your body to detox.  Begin the process of a lifestyle change NOW for a smoother detox and healthier you!  And remember, my 3-week Online Detox Program begins February 16th , 2016.  Register now for additional support in achieving your goals!

10 Things To Do For An Easier Detox

1. Take time to get rid of sugary sodas and cookies, plasticized pre-packaged foods, chemically laden meats or cheeses and breads. Get rid of anything that might tempt you to fail sticking to your cleansing period plan.2. Begin to buy organic food at the grocery store, health food store or farmer’s market. If you’re not able to buy all produce organic, buy and use a natural fruit and vegetable wash to help clean your produce of pesticide residues, waxes, and other undesirable chemicals.  For some DIY options, read my article on fruit & veggie washing.3. If you’re a regular coffee drinker, begin to reduce your coffee intake by 1/4 cup each day.  This will help you to avoid a caffeine withdrawal headache.  Once you’ve worked your way to no coffee at all, you may consider substituting the following as a good replacement for coffee: dandelion tea, chocolate pu-erh tea, green tea and warm water with lemon.4. Begin to monitor you water intake. To figure out your ideal daily water intake level, take the number of your weight and divide it by 2.   This is the number of ounces of water you need to drink per day.  Many people like to keep a reusable water bottle with them throughout the day to aid in remembering and monitoring water intake.

5. Before showering, exfoliate your skin with a dry brush starting at your feet and arms and finishing toward your heart.  This will prompt lymphatic drainage and support circulation.

6. Take detoxifying hydrotherapy showers. Begin by taking a very hot shower for five minutes. Allow water to run over your back. Follow with cold water for 30 seconds. Do this three times, and then get into bed for 30 minutes.

7. Eat a vegetable-only salad for one meal per day. You choose the meal. Use only lemon/lime and olive oil for dressing. Avoid dressing with soy oil and sugar.

8. Start to reduce your consumption of fatty, hormone and antibiotic-laden animal meat by consuming only 1 meal per day with lean animal protein. You can do without the meat by replacing it with dishes featuring plant-based protein such as beans, lentils, amaranth, hemp seed, and quinoa. Combining nuts with grains, grains with legumes, and nuts with legumes in dishes will also form a complete protein (e.g. rice and beans, pita bread and hummus, corn tortilla chips and bean dip, a nut butter and whole grain bread/crackers, pasta with beans, etc.).  While soy is known to be a good source for plant protein, I am personally, not a fan of it for many different reasons (which can be its own article)!

9. Start to sweat in a Far-Infrared Sauna 30 min twice/week (call our office to schedule your sweat sessions!).  This will help you naturally expel toxins from your body. For more details on its benefits, click here!

10. Don’t forget the health of your mind and emotions!  Begin to make a gratitude list. Sit in a quiet place and focus on putting aside any worry, anger or resentment.

Think of all the things you are proud of yourself for and all the people and situations that have made you the person you are. Even if there are situations that ended badly. What important lesson did you get from that? How did that make you stronger? Focus especially on the seemingly little things. They can be the most important. “I’m thankful I have a big heart”, “I know how to forgive”, “I am strong”, “I have a resilient body.” A little gratitude and positive energy goes a long way. You would be surprised.

Worried about holiday weight gain?

Trying to avoid being “stuffed” like a Thanksgiving turkey? Watching the glycemic index of the food you eat is the key to maintaining your weight and avoiding the dreaded unwanted extra holiday pounds.

Turkey Eating PieWhat is the “Glycemic Index” you ask? It’s scientific way of measuring how quickly the body breaks down the carbohydrate (sugar) in food and puts it into blood sugar (glucose). It’s a number ranking for food that contain carbohydrate by how high they raise blood glucose over 2-3 hours after ingestion.

Why is this so important to the body?

  • High Glycemic Index foods quickly digest andare turned into glucose in the blood causing a rise in insulin, your fat storage hormone.
  • Whatever glucose is not used as immediate fuel is stored in the liver and muscle, once those tanks are full the rest gets stored as fat.
  • If you combine food that has a high Glycemic Index with fat, none of the fat gets used b/c the bloodstream is too flooded with sugar and this gets stored as fat.
  • Insulin does such a good job of removing and storing excess blood sugar and converting any extra to fat,  that when removed quickly your blood sugar will drop and you will get hungry again.

Continuing to flood your body with high levels of sugar, followed by high levels of insulin, makes your pancreas, (where insulin is created), less efficient at processing these sugar and overtime you become hypoglycemic or insulin resistant. If this continues your pancreas becomes completely exhausted and shuts down insulin production and diabetes begins.

 

The pancreas creates 2 hormones in response to food.

1. INSULIN – the hormone responsible for storing fat and producing energy from sugar.

*Insulin is secreted in response to the carbohydrate you eat.

2. GLUCAGON – the hormone that promotes the mobilization and utilization of fat for energy. Glucagon is the only hormone that allows stored body fat to be released into the bloodstream to be burned by your muscles as energy.

*Protein consumption produces glucagon.

 

Based on these simple facts about blood sugar and fat storage here are some easy tips to control your holiday calorie-fest!

5-Tips-Blunt-Blood-Sugar

  1. Add Beans – a low-medium GI food bring down rating of the entire meal.
  2. Sprinkle on some cinnamon – ½ tsp day improves insulin uptake of glucose
  3. Add a vinaigrette to any salad or protein
  4. Use good fat – 1-2 tsp Olive oil, canola oil, fish oil, nut/seeds
  5. Add some low fat protein which slow digestion and absorption of sugars

 5-Rules-Rev-Metabolism

  1. Eat low – medium G.I. foods*
  2. MUST eat 3 SMALL meals per day with 2 snacks in between
  3. MUST eat every 3-4 hours
  4. Eat foods high in fiber
  5. Exercise!!!

how-to-fill-plate

divided-plate-thirdsDivide your plate into thirds:

  • 1/3 protein
  • 1/3 -2/3 non starchy veggies
  • 1/3 fibrous grains
  • Use fat as an add on sparingly
Call Us Now! 703-273-0573