Ten Strategies to Help Overcome Emotional Eating

By Nancy Mehlert, MS

Stop eating long enough to truly experience hunger. Think about it, feel it and listen to it so that you know what real hunger feels like. Begin trying to ask yourself if you are truly hungry before you eat. Sometimes thirst is mistaken for hunger.
Remove unhealthy foods from your home and replace them with healthy choices. Remember that fiber, healthy/undamaged fats, and protein can help to give satiation and make you less likely to have carbohydrate cravings. Remember that the quality of the food matters. Food products, sugary products, processed food, packaged and fast foods are designed by producers to stimulate your pleasure centers and make you crave more of them.
Make self-loving, self-respecting choices most of the time. Perfection is not the goal. Avoiding and minimizing the frequency of self-abuse more of the time is the goal. Be gentle with yourself and remember there are really no mistakes, only lessons.
When you derail, take time to consider what happened and how you were feeling when you resorted to emotional eating. It is helpful to put this in a journal and reflect.
Consider having some boundaries in place, such as never eating in bed, while watching TV, working on the computer, or while in the car, or anywhere in the house except the kitchen table. Learning to restrict where we eat can disconnect food from other activities.
Practice meeting up with friends for activities that do not include eating.
Cravings generally last for 20 minutes so if you can recognize the trap about to happen and distract yourself for 20 minutes, you can be successful at avoiding the eating. Good distractions include calling a friend to talk, drinking 16 ounces of water, going on a walk, reading a book, taking a bath, playing with your children, or journaling your thoughts and feelings.
Be mindful about what you are eating. According to a study by London researchers, the only difference between emotional eaters and non-emotional eaters isn’t the quantity of food they eat – it’s the quality. Emotional eaters are more likely to eat fattening, high calorie food. If you feel a hunger urge coming on, reach for a healthy alternative instead. You’ll cut the fat and the guilt.
Consider professional help. Asking for help is not a sign of weakness- it actually takes a lot of courage.
Find ways to better manage stress, such as exercise, meditation, journaling, and deep breathing exercises.

By Mila McManus MD|2015-09-01T12:56:56-05:00September 1st, 2015|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Basic Biscuits

From Wheat Belly Cookbook by William Davis MD

1 cup almond, pecan or hazelnut meal/flour
1 cup ground golden flaxseeds
4 tsp baking powder
4 T cold butter, cut into cubes
4 egg whites

Preheat oven to 350°. Line a baking sheet with parchment paper.

In a large bowl, mix together the nut flour/meal, ground flaxseed and baking powder. Cut in the butter until combined.

In a medium bowl, beat the egg whites on high until soft peaks form. Gently fold the egg whites into the flour ingredients until well blended.

Spoon the dough into 8 rounds on the baking sheet. Flatten to approximately ¾” thickness. Bake for 15 minutes, or until golden brown.

Easy variations include adding ¼ cup of grated cheese, Italian seasonings, or cinnamon with stevia or xylitol, ¼ cup of dried cranberries or raisons.

Per 1 biscuit serving (without variations): 209 caloires, 8 g protein, 9 g carbohydrate, 6 g fiber, 18 g fat.

By Mila McManus MD|2015-08-24T16:28:31-05:00August 24th, 2015|General, Recipes|

Supplement of The Month- Hair and Nail Formula

Hair and Nail Formula is a formulation designed to provide the nutrients healthy hair and nails require. In addition to a high dose of Biotin, it also contains N-acetyl cysteine, PABA, inositol, and Silica.

Biotin is a B vitamin and renews the follicles and roots of hair, resulting in thicker, fuller, and healthier looking hair.

N-acetyl cysteine provides antioxidant protection of the hair follicles.

PABA is a naturally-occurring compound found in many foods as a cofactor of the vitamin B-complex. It’s known for its potential to restore natural hair color and help hair grow.

Inositol is a B vitamin and is considered one of the main nutrients to spur hair growth and prevent balding.

Silica can make your hair shiny and also help prevent thinning. It can improve circulation, which increases blood flow to the scalp to encourage growth.

Resources:
bestvitaminforhairgrowth.net/biotin-for-hair-growth/
cpmedical.net
http://www.hairloss-research.org/UpdateBestAminoAcidsforHairloss7-11.html
http://www.naturalnews.com/028378_balding_hair_growth.html
http://www.livestrong.com/article/333271-how-does-silica-help-with-thinning-hair/

By Mila McManus MD|2015-08-04T10:50:19-05:00August 4th, 2015|Articles, General|

Be Sure to Get Your Bs

By Nancy Mehlert, MS

One of the most common problems we see with our new patients is nutritional bankruptcy, with a B vitamin deficiency being common and often the cause of several symptoms. B vitamins are not stored very well in the body because they are water-soluble. While a healthy body can produce some of the B vitamins, diet and supplementation are mission critical to good health. Deficiencies can occur fairly easily as a result of dieting, fasting, or a diet of substantially refined and processed food, sugar, or alcohol. Another very common reason for B vitamin deficiencies today is an unhealthy gut. Many of our B vitamins are produced by intestinal bacteria; however, antibiotic use, processed foods, sugar, alcohol, Splenda, stress and a toxic environment have all contributed to the destruction of these favorable bacteria, resulting in vitamin B deficiencies.

B vitamins are often referred to as a complex of vitamins because they usually show up in food and nature together and in many cases need each other to perform the functions they serve in the body. The complex includes thiamine, riboflavin, niacin, pantothenic acid, pyridoxal, biotin, folic acid, and B-12 (the cobalamins). B Vitamins serve the following purposes in the human body:

Like a spark plug in a car, they help to start or determine the speed of biochemical reactions in the body such as converting carbohydrates to glucose as well as metabolizing fats and proteins.
They are essential to the normal functioning of the nervous system and help to bring relaxation or energy when stressed or fatigued.
The health of our skin, hair, eyes, liver and mucosal linings are especially dependent on the B vitamins.
Proper levels of B vitamins also enhance the muscle tone of the gastrointestinal tract, allowing the bowels to function most efficiently.

Common symptoms of vitamin B deficiencies include fatigue, irritability, nervousness, depression, insomnia, loss of appetite, sore mouth or tongue, and cracks in the corners of the mouth. Deficiencies of some of the B vitamins may also impair immune function and estrogen metabolism, while deficiencies in B-12 and folic acid specifically can result in constipation, numbness in hands and feet, skin problems, acne, hair loss, early graying of hair, increased serum cholesterol and weakness of the legs.

Essential to avoiding vitamin B deficiencies, two steps must be taken. First, be sure that your gut is healthy and has optimal favorable bacteria. This is one of the reasons we focus on gut health with every patient and recommend that most patients take a quality probiotic every day and/or eat cultured foods. Second, be sure to consume a wide variety of whole foods. Some of the best sources of B Vitamins include organ meats, especially liver (ideally from a grass fed animal), nutritional yeast (ask your nutritionist how this is used and whether it is right for you), most beans, peas, lentils, dark green vegetables and dark green leafy vegetables, avocado, oats, millet, eggs, oily fish such as trout, mackerel, herring, shellfish, tuna, salmon, halibut, mushrooms, sweet potatoes, cauliflower, seeds, meat and poultry.

By Mila McManus MD|2015-08-05T06:39:16-05:00July 28th, 2015|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Employee of the Month

Every month at The Woodlands Institute for Health & Wellness, we celebrate one member of our awesome team. This month, we are celebrating Jolie Likens and all that she brings to this practice. She’s the first person you see when you come through our doors, yet the term “receptionist” greatly understates everything that Jolie does for us! While she is busy remembering and greeting every patient, and fulfilling every request from co-workers, bosses, vendors, delivery personnel and patients alike, she has an uncanny ability to exude a calm and kind spirit. But don’t be fooled by this quiet, gracious, gentle person.

She is a woman of strength and endurance who consistently rises above any difficult circumstance with a grace and unexpected sense of humor to be admired by all. Stick around long enough and you will see her compassionately listening to what others have to say, a generosity and willingness to help others no matter how much work she has to do, problems being identified and solved before anyone else notices, and a person whose attitude suggests every day is a really good day. Jolie has invested her free time in raising two children, Taylor and Jordan. As her youngest heads off to college this Fall, Jolie is hoping for more time to read, something she enjoys but has not had much time to enjoy. Thank you, Jolie, for being a consistent rock of calm, dependability, and joy for us all!

By Mila McManus MD|2015-07-28T23:36:15-05:00July 28th, 2015|General|

Causes of, and Treatment Options for, Hair Loss in Women

By Mila McManus MD

Losing hair has to be at the top of the list of “scariest things” for a woman. Hair growth has 3 phases: the growth phase, resting phase, and shedding phase. One of the most common causes of hair loss is stress, whether emotional or physical. This can create a vicious cycle since losing hair is so stressful!

A very common phenomenon related to hair loss is called Telogen Effluvium, where a stressor causes more hair than usual to enter the telogen (resting) phase. The shedding phase occurs when the growth phase starts again and pushes out the old ‘resting’ hairs from the follicles. During the condition of Telogen Effluvium, hair shedding may occur before the new growth starts. Telogen Effluvium typically lasts approximately 6 months, but may last 18 months or longer in some. This type of hair loss will not cause complete balding, and hair thickness usually recovers. The hair loss can start 1 to 6 months after the inciting event, with an average start time of 3 months.

Some causes of Telogen Effluvium include:

Emotional stress
Physical stress (e.g. pregnancy, febrile illness, immunizations)
Toxin exposure, especially heavy metals
Iron deficiency or iron excess
Other nutrient deficiencies, such as a low protein diet, or deficiencies in B vitamins
Excess vitamin A intake
Hormone changes such as discontinuing OCPs, menopause
Medications, such as anti-depressants, methotrexate, beta blockers, blood thinners, and NSAIDS
Thyroid dysfunction-low OR high (even if your labs are normal!)
Crash dieting
Chronic illness such as Lupus, malignancy, liver disease

Another cause of hair loss is called Androgenetic hair loss

Androgen (e.g. hormones such as testosterone and DHT found in both men and women) receptors get activated around menopause which leads to shrinking of the hair follicles and hair shedding.
Hair continues to thin with age

Other causes of hair loss in women:

PCOS (polycystic ovarian syndrome)-due to excessive production of androgens, and imbalance of other hormones.
Over-styling with heat, chemicals, and pulling of hair into pony tails, etc.

Treatment Options:

Since causes of hair loss vary, the ideal treatment for hair loss does as well. In general, though, treatment options include:

Repletion of nutrients (consider a functional nutrient analysis that we offer at TWIHW including Spectracell FIA and Genova Metabolomix)
Some herbal/nutritional blends may be helpful. Read about Cosmedix and its ingredients.
Spironolactone (relatively benign, safe medication that was first FDA-approved as a diuretic (aka fluid pill), and was then found serendipitously to block androgens at the hair follicle. (available by prescription only)
Address hormone imbalance (test yourself for hormone imbalance here). We recommend balancing hormones using bio-identical hormones, nutritional interventions, and/or detoxification. Also keep in mind that blood tests often fail to reveal hormone imbalances and deficiencies. Labs can lie. Symptoms don’t.
Topical treatments such as Rogaine, Nioxin, and topical solutions specially formulated at compounding pharmacies (available by prescription only)
Red Light Therapy (worn as a hat on your head for specified amounts of time)
Consider testing for heavy metals (at-home urine collection test )
Exesomes (Mesenchymal Stem Cells) tiny injections into the scalp area. Read more about what they are and what to expect.
Stress management
Avoid over-styling, over-heating, and over-treating your hair

Call 281-298-6742 to talk about the right solution for you.

By Mila McManus MD|2023-11-23T05:16:56-05:00July 6th, 2015|Articles, General|

Supplement of the Month: Healthy Hair Support

Healthy Hair Support combines several ingredients, two of which are effective ingredients-saw palmetto and beta-sitosterol-that work to balance healthy DHT levels. DHT damages the hair follicle, preventing it from growing hair that reaches the surface. Balancing DHT levels enhances the growth phase of hair and supports hair strength and integrity. All six ingredients in Healthy Hair Support are known for their ability to support normal hair growth or promote the health of hair in general. In addition to DHT-balancing ingredients, the formula includes other hair-healthy nutrients such as PABA, biotin, and stinging nettle extract.

*The product information provided is for educational purposes and is not intended as either diagnosis or treatment of any disease, nor does it replace professional medical advice. (The FDA makes us say that)

*Warning: Please consult a health care professional before using these products.

By Mila McManus MD|2015-06-30T11:43:33-05:00June 30th, 2015|Articles, General|

Fibromyalgia, Insomnia, and Migraines

Praises and gratitude for Dr. McManus and her staff! I’ve been seeing them for 2-3 years now and can only rave about the outstanding job they do @ TWIHW! There’s such a Positive Energy in their facility from the moment you walk in the door – everyone’s smiling, friendly, competent AND they actually see you on time… The list goes on and on!

My health has improved so much with their innovative treatments (I’ve seen many doctors for over 20 years without similar results) – I used to have 2-3 migraines per week, and have now had only 2 in the last 7 months! In addition, my decades long insomnia issues are improving; not only have I been able to cut my sleep medication by more than half, the number of hours of good sleep has doubled (as measured by my FitBit, + finally feeling refreshed in the mornings instead of that awful fatigue).

Fibromyalgia pain has also diminished under Dr. McManus’s care & my food sensitivities continue to improve – what more can I say? I look forward to my appointments with Dr. McManus – both to see everybody (they’re like a cool family) and to share how much better I’m doing! Truly they are some of God’s helpers here on Earth – what a Blessing!!! Eternal gratitude – Thanks you guys!!!

From Marti R.

By Mila McManus MD|2015-06-22T16:58:31-05:00June 22nd, 2015|General|

Supplement of the month: Kidz Digest Chewable or Powder

Little tummies need good digestive health too! That is why we are offering Transformation Enzymes Kidz Digest Chewable or Powder digestive support. Designed to be gentle, these formulas offer effective, GI stable digestive enzymes to encourage optimal digestion of nutrients and healthy elimination for children. Kidz Digest fosters effective digestion of proteins, carbohydrates, and fats. Suitable for kids 4 years or older.

By Mila McManus MD|2015-06-22T16:40:33-05:00June 22nd, 2015|Articles, General|

10 Tips for Teaching Children Healthy Food Habits

By Nancy Mehlert, MS

As our children struggle with an increasingly large number of health issues such as skin rashes, poor concentration, inability to sleep, constipation, hyperactivity, tummy aches, and obesity, just to name a few, it is difficult to ignore the fact that most restaurant food, packaged food and fast food are filled with damaged oils and proteins, sugar, and harmful additives. We want to encourage families to get together at the dinner table to eat a simple, real food meal more often to ensure good nourishment and also because it creates security, stress reduction, relationship strength and emotional confidence for our children and families as a whole.

Tip ONE: Begin early and involve children in selection and preparation of vegetables, fruit, and meat. The ability to choose, smell, touch, and prepare foods will help to increase participation in trying new foods. As age allows, engage them in setting the table, washing, cutting, measuring quantities, and otherwise helping to prepare the meal and clean up afterward. Even “play” activities with food can help a child become familiar with a new food. An art activity like creating a face on an apple with kale for hair, grapes or blueberries for eyes, thinly sliced bell pepper or carrot to form a smile, can increase a child’s confidence with new foods. If your kids are older, sign up for a cooking class together.

Tip TWO: As soon as you begin reading to your child, include nutrition-oriented books. Include nutrition topics in DVD’s for older children such as Food Matters, or Food, Inc. Conduct experiments with food such as buying a Happy Meal and leaving it on the kitchen counter for observation to see what happens to it. Book suggestions for youngsters include Vegetables in Underwear by Jared Chapman, Eating the Alphabet by Lois Ehlert, Monsters Don’t Eat Broccoli by Barbara Jean Hicks, and Why Should I Eat Well by Claire Llewellyn.

Tip THREE: Try new foods together. Insist on tasting everything and you do the same. Teach tasting with an 8-10 chew rule – take a bite, chew 8 times, then the choice is theirs to spit it out or swallow it. Children need to touch, smell, and experience new foods often before eating it. It can take as many as 10-20 introductions of a new food to develop a taste for it. Be patient and persistent, continuing to put it on the plate. Try preparing it different ways. (Yes! Hide it if you can.) If you don’t have success after 20 introductions, don’t give up entirely. Take it out of the rotation for a couple months and reintroduce it again later. Remember, taste buds are growing and changing along with children’s brains and bodies.

Tip FOUR: Ignore protests or requests during mealtime for routine favorites or something different. We recommend that everyone in the family is served and expected to eat the same food. This prepares children for many aspects of life where we don’t always get our favorites or our way. If children can be taught to eat what is served they will try new foods and become less finicky. Don’t feel guilty about allowing a child to be a little hungry because they refused to eat what was served. Sometimes missing a favorite treat or being hungry at bedtime is a strong motivator for changed behavior at the dinner table. Snacks or after dinner treats, even healthy ones such as fruit, nuts or 60% dark chocolate chips should not be offered unless a child has eaten a reasonable amount of the dinner served.

Tip FIVE: Bring kids to the table hungry. Introducing new foods is best done when the child is hungry and the options are limited. Do this by preventing excessive snacking and permission-only access to food in the kitchen. Help your children identify the sensation of true hunger versus eating for other reasons. Encourage play and outdoor activity wherever possible. Hungry kids will come to the table ready to try new foods, eat what is served and eat good portions for growing minds and bodies.

Tip SIX: Limit beverages at mealtime. Keep children focused on food. Too much liquid of any kind can fill a child up and prevent them from eating much. Excessive fluid also dilutes stomach acid needed to aid in quality digestion. Use small 3-4 ounce glasses and don’t allow refills. If children are hungry between meals, suggest water, since hunger is often a sign of thirst.

Tip SEVEN: Make dinner a technology-free and toy-free zone for everyone. No television, cell phones, toys or other activities. This increases a focus on eating, chewing well and healthy conversation. If phones ring or ping, do not leave the table to answer them. This shows your children that eating together as a family is a high priority where nothing else is more important. Check out www.dinnertimeapp.com for a way to get kids to shut down technology at the appropriate times.

Tip EIGHT: It may not be realistic to eat at home every night but try to establish one or two nights that are “sacred” where everyone agrees that dinner will be at home together and no activities will take precedence. Engage teens in dinner preparation responsibility one day a week. Boys and girls need to know how to plan and cook a meal for successful adult lives.

Tip NINE: Create fun, healthy discussion for mealtime. Pose a question everyone can answer. For example, “What was the best part of your day and why?” or “What are you thankful for today and why? “ Need more ideas? Check out http://childhood101.com/2012/03/family-time-meal-time-conversation-starters/ .

Tip TEN: Teach your children to understand that sugar, specifically sweets such as candy, cakes, ice cream, cookies, cokes, fruit juices, power drinks, donuts and other similar foods are highly destructive to the optimal functioning of the human body and highly correlated with most disease and illness. . The more you can limit or eliminate them, the better for everyone. Instead, offer a wide variety of nutrient-dense foods for snacks and meals. Avoid using sweets or any food as a reward or soother. This teaches your children to become adults who reward or sooth themselves with food. Be very aware that, while socially acceptable and legal, sugar is at least as, if not more addictive than, cocaine, alcohol and tobacco. Fresh fruit, nuts and seeds are ideal replacements for sweets.

For more ideas, help with the substitutions and sugar-busting methods, contact me today at 281-298-6742 for a nutrition consultation.
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http://articles.mercola.com/sites/articles/archive/2011/05/02/is-sugar-toxic.aspx
http://www.naturalnews.com/042209_sugar_addictive_substances_cigarettes.html

By Mila McManus MD|2015-06-22T15:28:44-05:00June 22nd, 2015|Articles, General, NANCY’S NUTRITIONAL NUGGET|