Try Yoga to Lengthen your Life

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At PAW, we believe in health from the inside out, in that order. If inside you feel like you’re a hundred years old, and outside you look it, it’s time to take a proactive approach. First educate yourself as to what stress does to your body and skin and then find out what to do about it. If you can’t do anything in the near future about removing the stressors in your life, then try our suggestions below, including yoga, to lengthen your life and help you look and feel younger.

 

Free Radicals, Antioxidants and Oxidation

 

Words like free radicals and antioxidants are part of our common language. Most people think that free radicals float about freely in pollution, cigarette smoke or chemical laden food. Antioxidants, in popular opinion, are in the healthy foods that we eat, like blueberries or acai or in higher quality skin care products. We absorb them into our bodies to kill the free radicals that we exposed ourselves to, making us less likely to get cancer. This is not true, or we could simultaneously smoke a cigarette and eat a pomegranate and basically break even. Free radicals aren’t even free, really. We make them inside our bodies by a cellular process called oxidation.

 

Oxidation is the process your cells undergo to use up bad air or food and try to make something good, like energy, or when your body is fighting a virus. Anytime your cells undergo oxidation, it’s hard work. When the work is done, you are left with free radicals, or leftover bad molecules in your body. This isn’t a terrible thing, necessarily—because usually your body can quickly repair any damage the free radicals do and heal itself, thereby getting stronger—unless you have a build up of too many free radicals and they start to wreak havoc, like tornadoes ripping through a Kansas prairie. This is called oxidative stress.

 

Oxidative Stress + Life Stress = Rapid Aging

Your lifestyle might literally be killing you. Recent studies show that constant stress shortens your life by ten years! When you stress out, the first place it shows is in your face. Loss of sleep, too much caffeine, alcohol and sugar and constantly furrowing of your worried eyebrows can add years to your face overnight in the form of sallow skin, acne breakouts, fine lines and wrinkles.

 

Oxidative stress, according to a study done in 2010, might not be solely to blame for aging in the human body, but might determine if you age in a healthy way, or an unhealthy way, in other words, your quality of life. Given that it’s a normal cellular process, you really have no cause for alarm, unless you add regular, chronic, life stress into the mix. Then you start to feel and look about one hundred years old.

 

Signs of Oxidative Stress + Stress

 

How do you know that all of this turmoil is going on inside of you? Look in the mirror and ask yourself, “Self, how do you feel?” If a wrinkled face with gray hair answers back, “I’m glad you asked, whoever you are. I’m exhausted, my body hurts, my head hurts and my eyes hurt,” then you are really oxidative-stressed out. At this point you should try out our suggestion below.

 

Why Yoga and not Just Exercise in General?

 

Yes, yoga is relaxing and relieves stress. Exercise is good for stress, too. A study done in 2005 addressed how psychological stress increases oxidative stress. The volunteer test subjects were put through a lovely-sounding, ten-day yoga program and the results found that yoga, by decreasing psychological stress, reduced oxidative stress as well. But does yoga or exercise do anything for oxidative stress?

 

In a 2014 study done on the Effect of Yoga on Oxidative Stress, researchers found that yoga, when practiced by elderly males, significantly reduced hypertension (caused by oxidative stress) when practiced for three months, as compared to no significant decrease in a group that walked instead.

 

In a clinical trial done on a large group of adults with type 2 diabetes in India, researchers concluded that a three months yoga regime reduced their oxidative stress levels significantly by lowering their blood glucose levels.

 

Yoga is exercise that reduces life stress and oxidative stress, so you get more out of your time by not only lengthening your life, but improving the quality of your life as well. You can combine a yoga program with a healthy, sugar and chemical free diet and skin care products containing vitamin C and other antioxidants, like our  Vivier ™Anti-Aging Kit.

 

At PAW, we believe in whole life and body health. Start from the inside and work your way out. Nothing is better for a more youthful appearance than a healthy lifestyle and less stress! If you’re stressing out, whether from life or are in oxidative stress, then look in the mirror, have that conversation and go to yoga!

 

Kansas City Yoga Studios

 

The following links are for yoga studios in our area that you might want to check out! Plaza Aesthetics & Wellness isn’t affiliated with any of them, but some of our patients attend classes at these studios.

 

http://powerlifeyoga.com/

http://www.corepoweryoga.com/

http://westportyogakc.com/

 

Protein Shakes Can Make You Gain Weight

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It’s easy to use the terms “protein shake” and “diet shake” interchangeably, but the truth is, these products are different. Protein shakes are used primarily for muscle building before or after a workout. Diet shakes are used as a meal or snack replacement as part of a Very Low Calorie Diet (VLCD) or a Low Calorie Diet (LCD) for weight loss. Often our patients will buy a protein shake powder at their local health food store, drink one or two shakes a day and wonder why they’ve suddenly started gaining, instead of losing weight. Let’s examine why protein shakes aren’t always a good option for weight loss.

 

Different Kinds of Proteins in Protein Shakes

 

Protein shakes use many different sources of proteins, but the two most common are whey protein and casein protein. Whey protein is generally derived from the by-product of cheese production, while casein protein comes from cow’s milk.

 

Body builders tend to favor whey protein, as it is a rapid acting energy source that helps them to pack on muscle, or bulk up. If you consume these shakes with no changes to your diet and cannot exercise for hours a day, you will definitely gain weight by drinking them.

 

Casein is a long acting protein. It stimulates the metabolism for up to six hours instead of rapidly releasing energy and does help you feel full longer. This is a better option if your goal is weight loss. If you are lactose intolerant or vegan, look for plant based proteins like hemp, chia or pea isolate.

 

Protein Shakes and Exercise

 

How much or what type of protein shake you consume depends on how much exercise you get on very consistent, regular basis. If you are a mostly sedentary person and don’t exercise regularly, there is no conclusive evidence that increasing your protein intake primarily for weight loss purposes is effective. Some studies show that excess protein in your diet with no changes in lifestyle in terms of exercise and diet can cause you to gain weight, as that protein gets stored as fat.

 

Protein Shakes and Changes in Diet

 

Recent preliminary studies show that high protein diets help build muscle and burn fast faster, and in fact the recommended daily allowance (RDA) for protein may be too low. Americans should eat more protein. That doesn’t mean you should eat more animal protein, like red meat and eggs. You can get protein from plant sources as well, with nuts, legumes and seeds.

 

If you consume more protein while continuing to eat an excess of carbohydrates, you won’t lose weight. The key is increasing your protein intake while decreasing your carbohydrate intake.

 

Excess protein can dehydrate your body and stress your kidneys. Dr. Botros can discuss with you how to calculate how many grams of protein you should consume per day, based on your current body weight and your weight loss goals.

 

Protein Shakes and Meal Replacement

 

Often our patients will attempt to replace a meal with a protein shake. If the protein shake contains whey protein, you can end up being hungry again within a few hours. Casein protein does help you feel satisfied longer, but the best thing for making you feel full is fiber. Many protein shakes don’t contain fiber, as fiber can also cause bloating and water retention if you don’t consume enough water or are sweating excessively.

 

Consuming more protein is better for you, if you balance that with fewer carbohydrates. Any time you want to lose weight or change your diet you should consult with a nutrition specialist, preferably a physician specifically trained in weight loss management.

 

Knowing how much protein you should consume based on your diet and activity level, or in accordance with your weight loss goals is complicated and best left to the professionals. If you take matters into your own hands you might end up gaining weight from drinking the wrong kind of protein shakes or you could damage your kidneys or other vital organs from consuming too much protein and not enough fat.

 

It all comes down to a lifestyle change and having the support you need with a weight loss team! Dr. Botros offers a complimentary consultation and will development a custom weight loss plan based on a thorough analysis of your body type and health concerns.

Stop Clicking on Easy Weight Loss Ads! Read This!

Easy Weight Loss Linkbait

Do you sometimes click those ‘easy weight loss’ ads out of curiosity? That’s ok! Everyone wants to lose weight easily and quickly, but if those ads were true for everyone, we could click the links, do what they say, and put a multi-billion dollar industry out of business. The fact is, all of us are unique—not just different body types but metabolisms, lifestyles, health issues, likes and dislikes. What works for you, probably won’t work for me. The only way to lose weight is to not to do it alone. Get the medical, physical and emotional support you need with a weight loss team!

The Weight Loss Doctor

The most important person on your team is a doctor who specializes in nutrition. I’m not just saying that because I am one. Don’t disregard those disclaimers that read, “Before starting this or any other program please consult your physician.” When I meet with a patient, I take a full physical, ask questions as to lifestyle habits and likes/dislikes and then prescribe a careful, customized diet to get those pounds off. I focus on whole body health, making sure my patients stay within the limits of what their bodies are capable of, working towards their goals slowly and safely.Pro Cal 100 Vanilla Shake Product ShotFLEXPRO-LOGO

 

 

The Weight Loss Personal Trainer

Next, time to exercise, but not alone. If you’ve ever watched The Biggest Loser, then you’ve seen an extreme example of how this is done. The media is buzzing right now with the results from a published study of The Biggest Loser in the Obesity Journal, which found that six years after sixteen contestants lost weight on the show, all but one had gained back a significant portion of the weight they lost and worse, they had completely destroyed their metabolisms, making it much harder to lose weight again. The lesson: just like you should consult a doctor to prescribe a proper diet, you need an expert trainer to prescribe a safe, individualized exercise plan that you enjoy and will want to continue for a lifetime. This is about being the smartest, not the biggest, weight loser.

 

The Weight Loss Partner

Mark Hamade Before Weight Loss
Mark Hamade Before
Mark Hamade After Weight Loss
Mark Hamade After

 

 

My good friend and patient, Mark Hamade, finally lost the weight he had struggled with for years and has kept if off. He lost some pounds, regained some, and then lost them again, finally keeping the weight off. Mark struggled with some serious health issues, personal tragedy and job stress, too. Finally, he gathered what he calls his “world class team” to help him meet his goals. Even now that he has achieved success, he keeps in touch with his team to keep the weight off. You can read Mark Hamade’s amazing story on his website and email him for advice. Mark is passionate about helping others to achieve their goals.

While I was in medical school, I struggled with my weight, too. You can read a little about my story on the About Page of this website. I have managed to lose the weight and keep it off with the help of my own team. Weight loss isn’t easy, which is why you can’t do it alone! You need support to make lifestyle changes and keep the weight off forever.

Please call me to schedule a free consultation and we can talk more about your personal weight loss team.