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Adrenal Fatigue

2009-07-05T19:44:00.001-07:00

Overview: What is Adrenal Fatigue?

Adrenal Fatigue is a syndrome that causes a wide variety of symptoms all stemming from an imbalance of an individuals hormonal systems. Specifically the hormones secreted by your Adrenal Glands (also known as your Suprarenal Glands located on top of your Kidneys).

Your Adrenal Glands regulate your stress response (fight or flight instinct) through the release of 2 hormones: Cortisol and Epinephrine (also known as Adrenaline). They also produce DHEA, Progesterone, Estrogen and Testosterone.

Imbalances of these 2 primary Adrenal Hormones can lead to problems in the human body.

Signs and Symptoms:
For a quick quiz check out the adrenal fatigue quiz @ adrenalfatigue.org

Anyone under stress, be it physical from a chronic pain condition, emotional or mental is at risk of the burn out of Adrenal Fatigue.

Feeling tired all the time isn't normal! relying on coffee or other stimulants to get going would be a classic sign.

Weight gain for 'no reason' is another symptom. Especially when it outwardly appears that the person is doing all the right things with their diet and exercise.

Muscle weakness, absent minded behaviours, mood swings and food cravings are also signs.

Adrenal Fatigue often closely mimics a Thyroid Disorder.

Treatments:

Relaxation!
Sleeping 8-10 hours uninterrupted.
Regular meals (every 3-4 hours).
Nutritional Supplements such as B-complex, Vitamin C, Vitamin D, Magnesium and Minerals.
Avoiding highly processed foods and refined carbohydrates.

Calories?!

2009-05-03T17:32:00.000-07:00

Working in health and nutrition I can tell you that a lot of people think they are eating the right amount each day. Well... they're not.

Find out how many calories you should be eating to lose, gain or maintain weight and then see if you match up.

I started an account at http://www.myfitnesspal.com to see how well I do on a daily basis!

Spring for some Veggies

2009-04-22T19:20:00.001-07:00

Through out the year people often complain that their favourite vegetables are not in season.
So... what IS in season now?

Spring time veggies you should try:
Spinach
Asparagus
Snap Peas
Green Beans
Radishes

Some awesome recipes from diabetes.org

Keep in mind that the bulk of the fruits and veggies will be just around the corner!
Summer is on its way.

Antioxidant Awareness

2009-02-03T12:42:00.000-08:00

Many people have seen this word flying around for the last few years... I think you'd have to be living in the woods to have missed it completely. It's in our magazines, flyers and leaflets, news broadcasts, commercials, product labels and all over the internet. Most people I've spoken to however seem to have NO idea what Antioxidants are or what they do.

So, What is an Antioxidant?
Some examples of Antioxidants are; Beta-Carotene, Vitamin C, E and A.
There are other compounds that act as antioxidants as well; flavinoids, lycopene, lutein and lignan. As well as CoQ10. Check out this article: Antioxidants 101 for a great list.

Why do I need to eat Antioxidants? Clinical studies have shown that Antioxidants can prevent damage to cells by stabilizing 'Free Radical Molecules'.

WTF is a Free Radical?!
A Free Radical (or radical) is an atom which as a result of having unpaired electrons is extremely reactive with other atoms. Sit down in a high school Chemistry class and learn a bit about chemical reactions, basically these free radical atoms will interact with anything near them. Including our DNA....

Where can I find Antioxidants?
They can be found in loads of foods, (see the link above for a neat interactive list).
My personal favourites are cranberries, blueberries and granny smith apples. Mmm tasty!
** sounds like breakfast... **
But you can also find them in all sorts of common vegetables, carrots, tomatoes, dark leafy greens, nuts, grains and even spices like cloves, cinnamon or oregano.

Why the Hype?
Because Free Radicals interact with cells and DNA they wind up causing genetic mutations - these mutations become apparent in the form of Cancers, Alzheimers, Parkinsons and other health problems. The Antioxidants stabilize these atoms and don't allow their reaction with our genetics - reducing the risk of these illnesses.

So stay healthy! Eat up!

2009 - aspire!

2009-01-24T05:23:00.000-08:00

Took me long enough to set up my 2009 'resolutions' but here's the plan of attack for me.
Share your thoughts for 2009 (or anytime!) in the comments section!

Things I'm doing differently:
1. Exercise every 2nd day. (v-sit, plank, squats, yoga stretches).
2. Run 3-5km 3 times a week and average 10,000 steps per day.
(I track my steps on a pedometer - but it should work out to about 1 hour of brisk walking for most people).
3. Tracking my meals - breakfast, early snack, lunch, afternoon snack, supper.
4. Tracking my water intake. Trying to get 8-10 glasses per day.
(I also count herbal tea towards my water intake).
5. Making healthy choices for snacks, and avoiding boredom and binge eating.
6. Remembering to take vitamin supplements every day.

**I find that writing down what I'm doing helps me keep better control of it.
So even though I did have a cinnamon bun and a small coffee yesterday I don't feel guilty or out of line because I wrote it down and I'll make healthy choices for the rest of the week.

Give it a try for a couple of weeks and perhaps you'll see a difference.

Ever wonder where you can get great recipes?
These are some of my favourite sites:

http://allrecipes.com
http://www.cooks.com/

Or get creative and build your own balanced meals. Lean protein, Good fats, and Healthy carbohydrates!!

FOOD for thought.

2009-01-11T10:02:00.000-08:00

Found this article today so I thought I should share.
The Top 5 Brain Health Foods - by BrainReady.com

They're just preaching to the choir here, I'm all over that!
(Any excuse to pamper myself with the occasional organic espresso or chocolate hah!)

Bloody Sweet!

2009-01-01T00:30:00.000-08:00

Today's entry will be all about your blood sugar levels and insulin hormone.

With Diabetes (especially Type-2) and Hypoglycemia becoming increasingly frequent in our society it's important to understand how your blood sugars work. Most people know that their bodies will store extra energy as body fat, but they don't understand the process behind it.

I think almost everyone has had the experience of eating a food high in fats and sugars and getting that immediate boost of energy - followed by that devastating crash that makes you want to crawl under your desk and take a nap. So why does your body do that?

Quite simply it's due to the excess fats and sugars we're taking in. We do not get an appropriate balance of fat, carbohydrates and proteins with each meal. Fats and simple carbohydrates break down quickly and are rapidly absorbed by your body causing an increase in your blood sugars and a release of insulin. Protein releases more gradually and allows your body to release the correct amounts of hormones at a more gradual rate. Barry Sears developed a great healthy eating plan called the ZONE DIET and I work on achieving a similar balance with clients at the lifestyle clinic.

I love how they state it on their website,

"Any diet that uses the word high or low to describe it is hormonally unsustainable. The only diet that can maintain hormonal balance for a lifetime must use the word moderate to describe it." source: the zone diet explained.

Ideally in my own life I aim for half of my meal to be made up of carbohydrates (healthy vegetables and fruits, whole grain pastas or brown rice) and an even split of lean protein (lean beef, fish, chicken, eggs or soy substitutes) and healthy fats (unsaturated fats from low fat dairy, extra virgin olive or flax oils, nuts, and combined sources like omega-3 rich wild salmon). When I'm trying to build more muscle, or recovering from stress and illness, I'll change the ratio up so that I get a bit more protein into my system.

Another simple way to keep your sugars more balanced and make sure you have the energy you need to get through your day (no matter what you come up against) is to make sure that you are eating approximately every 4-5 hours. A quick balanced snack of high fiber crackers with some cheese and nuts would do it. Or a small fruity smoothie with flax seed oil and protein powder. Once you start remembering what foods you should combine for the healthiest you this sort of thing will just come naturally.

I hope this helps those of you with big plans in 2009 have enough energy and vitality to make every day count!

Happy New Year.
M.

Post Holiday Health

2008-12-26T12:17:00.000-08:00

We all have a tendency to over do it during festivities and holidays.
Parties, family gatherings... it can happen any time of the year...
Too much refined sugar and flour, too much fat, too much alcohol, not enough rest.
It takes a toll on your body and leaves you feeling lethargic, sometimes guilty or depressed and generally unwell.

If your family is anything like mine holiday dinners tend to be 'one colour', not nearly enough vegetables or salads. The most colour I saw was in the heavily iced sugar cookies! (baking bad-for-you sweets is something I just can't resist at this time of year).

My tips to get feeling better fast!

1. Drink water! get yourself back to 8-10 8oz glasses a day.
2. Get moving! laying around like a sloth all day isn't going to do a thing for you.
3. Eat smart! fruits and veggies, lean proteins and fiber.
4. Avoid caffeine and alcohol! give your body a chance to detoxify.
5. Get some sleep!

Don't feel guilty, and don't punish yourself for over indulging or eating poorly. Just take that step away and get back on track with your healthy routines! You're sure not the only one.

Today my husband and I are going to do some walking and shopping (boxing day sales!). All the goodies are in the freezer to be indulged in slowly instead of binged upon. We're picking up fresh fruit, veggies, 1% dairy and lean chicken to get us back to our usual healthy meals. Next year I'll be cooking our holiday meal - so I'm thinking it will be a lot lighter and healthier!!

Hope you all had a great holiday season, wishing you a very happy new year!!

Boost your B!

2008-12-23T07:01:00.000-08:00

I talked a bit about where B Vitamins can be found in yesterdays entry,
But lets go deeper into this.

With the exception of B12,
which is naturally found only in meat (beef, poultry), egg yolks + milk,
B vitamins are EVERYWHERE and in just about any food you could think of.

Whole-grain products and enriched cereals, wheatgerm, bread, oats, bran, brown rice and soy.

Legumes, Fruits and Vegetables, Sweet Corn, Summer Squash (ex: Butternut, Acorn, Spaghetti), Turnip, Tomatos, Chili Peppers, Mushrooms, Berries, Soybeans, Peas, Peanuts, Potatos, Carrots, Cabbage, Lemons, Melons, Sweet Peppers, Bananas, Radishes, Celery, Onions and Seaweed...

Seaweed?! (it's actually super good for you, believe it or not.)

And of course in addition to Vitamin B12, the other B Vitamins can also be found in:

Milk, Yogurt, Meat, Eggs, Cheese, Fish, Brewer's Yeast and Poultry Products.

B12 is now added to many Soy and Rice or Meat-Alternative products designed for Vegetarians and Vegans to prevent deficiency. B12 fortified foods are the only way to go for some people. At the present time there is no research verifying the presence of a natural, dependable source of B12 in any plant based foods.

You can find similar lists on a lot of the sites I link to as well.

To Boost your daily intake of these great vitamins you can choose from a lot.

Personally I'm thinking a nice little plate of tortilla chips with homemade salsa (with extra chilis!) and some lowfat shredded cheddar cheese.
Just don't over indulge...

10 Chips, 3 Tablespoons of Salsa and 1.5oz of Cheese ought to do it.
It's around 200 calories, just watch for a high saturated fat and sodium content on the chips.

A Banana, Blueberry, Yogurt (or Soy) Smoothie might be nice too.

Feel free to post your recipes and suggestions!

B is for Beautiful!

2008-12-22T22:29:00.000-08:00

Keep your body in prime condition by making sure you're getting your B vitamins!!
There are 8 different water soluble B vitamins, together they're refered to as Vitamin B Complex.

The 8 B Vitamins are:

Vitamin B₁ (thiamine)
Vitamin B₂ (riboflavin)
Vitamin B₃ (niacin, includes nicotinic acid and nicotinamide)
Vitamin B₅ (pantothenic acid)
Vitamin B₆ (pyridoxine, pyridoxal, and pyridoxamine)
Vitamin B₇ (biotin), also known as vitamin H
Vitamin B₉ (folic acid), also, vitamin M
Vitamin B₁₂ (cyanocobalamin)
(source: wikipedia.org )

What do B vitamins do?

Support your metabolism, and increase your energy levels.
Promote cell growth and upkeep.
Reduce the effects of stress and depression.
Protect your system against cardiovascular disease.
Maintain a strong and healthy immune system.
Keep your nervous system and brain functioning properly.
Prevent pancreatic cancer!
Give you healthy skin (no acne!) and maintain lean muscle mass.
Prevent anemia and promote the growth of red blood cells.

Because B Vitamins are water soluble they need to be replenished frequently, your body will excrete the excess through your urine. (Resulting in bright yellow pee!). Most people get all the B vitamins their body needs from the food they eat. After all, they're in tons of common foods.

B Vitamin food sources:
bananas, lentils, chili peppers, tempeh, turkey, tuna, brewer's yeast, potatoes, liver and molasses.

B Vitamins can also be found in alternative health products and supplements as well;
Royal Jelly for instance! Or a high quality supplement. I take a B complex in my morning energy supplement - along with Vitamin C, Guarana Seed Extract, Coenzyme Q10 and American Ginseng.
Some energy drinks often boast having high levels of B Vitamins, but data on that is sketchy at best.

For more information on B vitamins check out wikipedia, or visit your local library!

Want to know what Vitamin B deficiencies do? Check it out here or here.

O'Mega-good recipes!

2008-12-21T00:35:00.000-08:00

Is your Omega-3 showing?
Try these recipes out for an O'MEGA wake up blast in the morning.
Grab your blender... let's go!

Blueberry Blast Smoothie:

1 medium sized banana
1 cup vanilla soy milk (or 1% dairy)
1/2 cup plain fat-free yogurt
1 1/2 teaspoons ground flaxseed
1 1/2 teaspoons honey
2/3 cup frozen blueberries
15 grams of whey protein powder.

Strawberry Banana Smoothie:

1 medium sized banana
1 cup soy milk (or 1% dairy)
1/2 cup vanilla fat-free yogurt
1 1/2 teaspoons ground flaxseed
2/3 cup frozen strawberries
15 grams of whey protein powder.

Other things to try:
Substitute 1/2 cup of ground flax into your waffle or pancake mix.
Especially good with added berries (I like blueberries) or chopped peeled apple.

Toss some smoked or canned wild salmon into your salads.
Because smoked and canned fish doesn't need to be cooked this is super easy!

Put 1-2 teaspoons of flaxseed oil in your next smoothie or breakfast shake.
Use it in place of the ground flax in the recipes above if you like.

Mix it into yogurt too and top with some almonds or walnuts for the extra Omega-3 boost.

Feed Your Mind; The Skinny on Fatty Acids.

2008-12-19T21:46:00.000-08:00

Omega-3 Fatty Acids, are essential for brain development and function.
After all your brain is more than 60% fat!

The 3 fatty acids are:
α-linolenic acid (ALA),
eicosapentaenoic acid (EPA),
and docosahexaenoic acid (DHA)

We don't get enough Omega-3 on a daily basis, it's strongly recommended to add a high quality supplement to your diet. I take three capsules of high grade fish oil daily myself.

Cold water fish such as Wild Pacific Salmon, Tuna and Mackerel are the most commonly harvested sources of Omega Fatty Acids. However smaller shorter lived fish like sardines, herring or zooplankton are preferable because of the reduced risk of toxic mercury build up when compared to the larger predatory fish.

Omega-3 can also be found in plants, Flaxseed or Nuts (Walnuts, Pecans, Hazelnuts) for example. So Vegetarians and Vegans take heart!

SO! What else does Omega-3 do?
It's crucial in the development of the brain and eyes in babies and children.
Therefore it is also very important for pregnant and nursing women (consult your doctor or child's pediatrician).
It reduces blood pressure and LDL "bad cholesterol", it even helps protect against heart disease, heart attack and blood clots.
Some evidence supports Omega-3 as a possible treatment for ADD and ADHD.
It also improves mood, and is very beneficial to those suffering from stress, anxiety and depression.

In addition to all this there's always the vanity factor! Omega-3 improves the condition and appearance of your skin, hair and fingernails. Even reducing the signs of aging and stretch marks.

So, what should you throw in your grocery cart to supplement your diet with this awesome fatty-acid?

Walnuts, Pecans, Pumpkin seeds or Hazelnuts. YUM!
Flax! you can find flaxseed ground, or flaxseed oil.
(You should keep flax products refrigerated to prevent spoilage).
Soybeans and Tofu, Navy or Kidney Beans.
Fresh Salmon or Halibut. Shrimp and Scallops.
Olives and Extra Virgin Olive Oil, Grape Seed Oil.
And almost any leafy green vegetable.

Suddenly it doesn't seem so hard to get some Omega-3 rich foods into your day does it?

If you're interested in finding the best supplements available I highly recommend checking out the newest edition of the NutriSearch comparative guide to nutritional supplements.

find out what's really in that bottle....

Oh yeah! and it helps with your MEMORY too!!

- Bless.

Some links of interest!
http://www.fatsforhealth.com - fabulous articles by the knowledgeable Karlene Karst.
WEB MD - a great read on Omega-3 Fats.

Now get out there and grab some Omega-rich recipes.