First Day of Being Vegan

I went to my primary care physician the other day to get a yearly physical and got my lab results back for my liver enzymes. One of the enzymes returned slightly elevated in my liver function test: specifically the alanine aminotransferase (ALT). For those of you who don't know, an increased presence of ALT in the blood signifies liver inflammation. In order for ALT to be present in the blood, hepatocytes (liver cells) must be damaged due to some sort of etiology. Concerned, I asked my doctor for an abdominal ultrasound. The results returned showing that I have some fat in my liver, which really isn't a big problem at all... there aren't any big issues that can arise from a fatty liver, but all that it really means is that I have been eating very badly lately. In fact, research shows that a vast majority of Americans who are "overweight" or have a non-ideal body mass index (BMI) have increased ALT enzymes and a fatty liver. The condition really is benign and doesn't warrant any medical intervention. I just think it's time for me to change my eating habits.


I mean, I eat like the worst foods known to man; therefore, I've decided to give the vegan diet a try to see if I could improve my health and feel better while I'm at it! Today is my first day, and I can say that it is very difficult. I don't think my gastrointestinal tract is acquainted to this and I'm already feeling fatigued and lethargic. I'll keep you guys updated on how this goes... if it even goes at all. 

What ACTUALLY Happens To Your Body When You Eat Sugar???

I received a lot of messages asking about the effects of sugar on the body. Have you ever wondered what sugar ACTUALLY does to your body? Here is the scoop on the step-by-step physiological events that happen when you consume candy, soda or any of your favorite sweets:

1. Your teeth: Once sugar enters your mouth, the teeth are the first victims. Candy and sugar cling to your molars and other teeth. The sugar will mix with bacteria in your mouth, creating an acid that can start breaking down protective tooth enamel. Erosion of tooth enamel occurs. This means you get sensitive teeth and possibly, a cavity!!

2. Your stomach: Obviously, you swallow the sugar into your somach. After about 15 minutes in your stomach, the sugar passes to the small intestine, where your body metabolizes the sugar into glucose and fructose molecules. Both are then broken down further, enabling them to pass into the bloodstream!

3. Your blood: A surge of glucose enters your bloodstream, with blood levels peaking about 30 minutes after you've eaten. At this point, your pancreas is working its BUTT OFF to pump out extra insulin to deal with the glucose influx. Meanwhile, the fructose is heading for your liver!!

4. Your brain: After all of that, insulin begins rushing the glucose throughout your body, giving you a surge of energy for the next two hours! Your brain cells actually run solely on glucose so a binge delivers a huge fuel infusion here and you may feel more "alert." Sugar also activates the production of serotonin and dopamine, which are neurochemicals linked with pleasure and reward--- hence, the sugar high. The effects, however, are short-lived and you eventually drop into a "low."

5. Your cells: About two hours after eating, your body has burned through all the glucose it could process and GUESS WHAT? It stores any extra glucose as FAT... and it also turned the fructose into BLOOD FAT!! With no sugar available, insulin and blood glucose levels dip, leaving you feeling cloudy and lethargic. Guess what happens next? You reach for more sweets to achieve that high again which will only cause the cycle to repeat. Grab a piece of fruit and get a natural (and longer-lasting) sugar boost instead.

How do you get "highs" without "lows" ?

You want to eat sweets after a balanced meal. Digesting everything together slows the surge of glucose into your bloodstream, which helps to keep energy levels steady! Also, limit those desserts and other favorite sweets because too much can lead to other avoidable health conditions and of course, you will gain weight.

Ti Nhong

Some Easy Ways to Eat Less in 2012!

Lots of us tend to say that we'll lose weight or eat less in the new year, but after a few weeks or days of commiting, we give up or say, "I'll do it next year." I work in the medical field, and I still have trouble sometimes getting proper nutrition everyday! Here are some easy ways you could put into practice that may reduce the amount of foods you consume :)

As a medical professional, I have found the following things very helpful in maintaining a healthy weight:

1. To maintain a healthy weight, you should do things that reduce stress and increase serotonin. Serotonin is sometimes known as the "happy hormone." Serotonin is actually a neurotransmitter that helps to regulate mood, appetite, and sleep. It is the modulation of serotonin at our synapses that is thought to be a major action of several classes of pharmacological antidepressants. Research does show that serotonin helps to reduce appetite and higher levels make you more likely to burn fat!! So make sure to find things in your life that will make you smile a lot!

2. As some of you know, nuts help to reduce your appetite because they are packed with proteins which help to make you feel "full" longer. In a study done at Eastern Illinois University, people who were given shell-less pistachios ate 211 calories' worth while those who had the in-shell variety (you crack 'em open) consumed only 125 calories in the same sitting. The point is the slower you are forced to eat, the quicker you will be satisfied or "full."

3. Use your fork or spoon in your non-dominant hand. You'll be more mindful of what you're eating and probably end up consuming less. (If you're not Thai or Chinese, you might not be an expert at using chopsticks, so try eating with chopsticks, especially if you're not a pro. You'll definitely eat slower.) Just have plenty of napkins on hand. The slower you eat, the less you may eat.

4. Add protein to your bison. Grill up a 3-ounce buffalo steak every now and then. It has only 148 calories and 4 grams of fat. Plus, the 26 grams of lean protein in that bison steak can keep you satisfied enough to decline dessert.

5. Wake up early!! According to a study done at Northwestern University, late risers not only eat more calories (almost 200 more at dinner and another 375 after 8 p.m.) but also eat more unhealthily than those who wake up around 8 a.m.

6. Eat with the opposite sex. A study done at the State University of New York at Buffalo shows that people eat 37% less when they eat with a spouse or partner than when they dine out with their buddies.

7. Lastly, although it'll make your body and organs happy if you consume less food, it's important to still consume the proper amount of foods recommended by dietary guidelines.

Here is a link to the USDA's Food Pyramid:

http://www.nal.usda.gov/fnic/Fpyr/pmap.htm

Make sure you always drink plenty of water (8 cups/day) so that your cells and organs are able to perform properly. Staying hydrated and eating properly allows for your defense mechanisms to proliferate in your body so that they can do their job in defending your health from "the bad guys."

If you aren't getting the proper amount of foods and nutrients, talk to your primary care provider about adding to your diet: vitamin supplements. Always keep your medical provider in the loop about any changes in your diet, especially if you have health conditions that depend on a certain prescribed daily diet!

Happy Eating!
Ti Nhong

Amazing Skin Care Product: Nerium AD

Never have I been so amazed by skin care product as I have with this one. It's called Nerium AD. I've just started using it for about 5 days now, and my skin has changed dramatically! Everyone knows that I used to work with a plastic surgeon, so I know all the "ins" and "outs" of skin care, but never have I seen a product like this one! You start to see results in just 5 days of using it!

It helps with: fine lines and wrinkles, hyperpigmentation (when you have dark spots on your skin), uneven skin texture, enlarged pores, aging or sun-damaged skin.

For me, it has gotten rid of all my acne, and my acne scars are hardly noticeable, and it has only been 5 days of using it!! The large pores on my nose and cheeks are gone! And it also gets rid of all black heads!
My skin looks & feels like it did when I was like... 12 years old.

And the awesome part about this product is you only have to use this ONE product. There's not a lot of stuff you have to use, and you only apply it at night! I am using this to replace ALL of my skin care products! I just wash my face and then apply this serum at night. Your skin just looks so different in the morning after using it! And for those of you who don't have trouble skin, this serum seriously just improves overall skin texture!

I am a medical professional, and trust me, it takes A LOT to amaze me this much! I am so glad that I found this product because I don't have to worry about acne, large pores, blackheads and other annoying spots on my skin anymore. You guys seriously have to try this! I can give you a sample of it too!

I'll keep you updated on my further usage of this product, but seriously, only 5 days!

Dealing With Winter Blues

Does the winter time make you sad or depressed? There are a lot of people who undergo mood changes which can range from mild "fall/winter blues" to severe Seasonal Affective Disorder (SAD), which can mostly be attributed to the decrease in daylight that occurs during the fall and winter months. This decrease actually causes hormonal changes in your body, which can affect your mood significantly. And of course, if you live in Seattle, you never see the sun!


SAD is a serious disorder that is a subtype of Major Depressive Disorder in which your life can severely be burdened by low mood, fatigue, anxiety, reduced sex drive and many more symptoms. SAD is really just a tiny aspect of the entire realm of depression. Many of us experience similar but less severe symptoms which makes us just short of being clinically depressed. And I think that's just, well, sad!      


Here's a few things you can do to prevent or treat symptoms of SAD:       


1. Don't hit the snooze button. Oversleeping, even if on the weekends, causes your circadian rhythms to drift later, which can cause the lethargy and SAD symptoms associated with winter.


2. You should eat at the same time daily and never after 8 p.m. for dinner. Just as with light, our circadian rhythms respond to meal times as well.


3. To counter the season's reduction in light, create it by purchasing a light-therapy box (a box that emits bright light that mimics natural outdoor light, which is more intense than normal household. I believe anybody can benefit from light therapy. It's just a highly convenient and effective breakfast-table routine. By the time you're done with your eggs and the paper, you'll likely have received enough therapy to prevent any mood shifts and stay energetic throughout the day. I recommend light boxes that have been clinically tested and provide a broad field of illumination from above the line of sight.
Also, UV radiation should be filtered out, and the light should be smoothly diffused, to eliminate glaring bright spots.


4. To a lesser extent, indoor light can also help combat symptoms of SAD. But you don't need full-spectrum light bulbs. Instead of scouring the aisles for full-spectrum bulbs, I suggest you choose light bulbs based on color temperature ratings. A color temperature around 4100 Kelvin is ideal. Higher color temperatures of 5500 Kelvin and above should be avoided.


Still feeling blue, despite actively trying to brighten your days? You may have clinical depression. To get an objective assessment of where you fall on the seasonal-depression spectrum, check out the Center for Environmental Therapeutics' Personal Inventory for Depression and SAD, an online symptom self-assessment at www.cet.org. And, of course, consult your doctor.

How To Give A Good Compliment and Boost Your Self-Esteem

There’s nothing like a warm, sincere compliment to make your day. Instead of waiting for one, why not give one out? Take it from me, the more you give, the more you find you’ll receive.

1) Make your compliment specific.

“That necklace looks really good on you” makes a bigger impact compared to “you look really good today”. The more specific, the better it makes the person feel like you notice them.

2) Back up your compliment.

Don’t just stop at “that necklace looks really good on you.” Your compliment becomes stronger when you say why you think so: “that necklace looks really good on you because it matches your eyes."

3) Ask a question with your compliment.

And if you want to use it as a conversational starter, ask a question about the subject of your compliment: “that necklace looks really good on you because it matches your eyes. Where did you find it?”

Why Giving Compliments Raises Your Self-Esteem:

It takes confidence and self-esteem to notice good things about others and to make the first caring move to tell them about it. 

When I first started giving compliments, I was awkward and shy about it. I kept wondering if I would offend them in some way or make people suspicious about what I wanted from them.

I’ve since discovered that a sincere compliment is always a boost to someone’s day. There will be those that reject it or will even argue with you, but that’s usually their problem and not yours. A compliment is like a gift, if someone doesn’t want your gift, you’ll still end up owning it. The best way to accept one is also like a gift, just say, "thank you."

You’ll also find when you start noticing good things about people, you’ll notice more good things about yourself as well! And the more you do, the more your own self-esteem will grow.

Ti Nhong

walking away...

I think I'm missing somebody.

I find myself struggling with words this morning, trying to express how I feel.  I'm missing someone a lot.  I'm missing the little things that mean so much to me.  Glancing over to see if she is online so we can talk or chat.  Hearing her voice, hearing her laugh.  Checking to see if she has had time to write.  Looking to see if she's posted anything that I can read online.

I would like to know if I will hear her voice again.  I'm trying to be strong.  She has her own life to live, her own family to be with, just as I have my own.  But I am missing her terribly...  I just hope she is enjoying the time with her family and everyone else.

I see her when I close my eyes, but it's not enough.  I hear her voice in the back of my head, but it isn't the same... And I know that she'd tell me I'm obsessed because of all of this. And I'd admit that I am.  I couldn't, wouldn't deny it...

But at least I feel and see her when I close my eyes and dream.  I know my love for her is so strong and true-- she completes me.  Even if we can't talk, I know she's there. 

The only thing is it hurts knowing that we were so close, and I had so much to say and tell her.

But now... all I can do is watch her walk away from me. 

I will be okay though. I just need to realize that it's time for me to walk away too. I'm walking away from the troubles-- to find a better day. I'm sorry to say, but... I'm walking away.