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by author Brad J. King, MS, MFS
Why is it that the majority of diets seem to go down in a hail of cookies and ice cream? The answer usually lies in our inherited biochemistry.
Back in the good old days (a few thousand years ago), food was not as plentiful as it is today. Back then (and still today) we were governed by a series of biochemical reactions that sent us into action, a genetic “kick in the butt” of sorts. Neurotransmitters, protein-based chemicals that transfer messages from one nerve cell to another, are responsible for initiating these reactions.
Different neurotransmitters affect different areas of the brain. When it comes to the regulation of comprehension and memory, mood, temperature regulation, aggression, appetite, and cravings, the neurotransmitter serotonin is the one in charge.
When we have a good supply of serotonin in our system, we feel balanced, deal well with stress, don’t anger easily, and don’t experience excessive cravings for sweet or starchy foods. On the contrary, when our serotonin levels are low, we feel stressed, depressed, and irritable, and we experience cravings for all the foods we should be avoiding.
Our neurotransmitters work within a well-regulated feedback system. If the brain senses a reduction in a specific neurotransmitter, a message is sent out to increase it. In the case of serotonin, if it’s too low, the body’s feedback system springs into action to ask for more. Your body will always look for the easiest and most direct way to accomplish this.
Since neurotransmitters are comprised of the building blocks of protein, amino acids, your body needs protein-containing foods to maintain its neurotransmitter supply. In the case of serotonin, the essential amino acid tryptophan must be available in high enough quantities to ensure adequate serotonin synthesis.
In order for amino acids like tryptophan to enter the heavily guarded blood-brain barrier to manufacture neurotransmitters, they hitch a ride on special transport molecules. However, a number of amino acids compete with tryptophan for transportation, and since tryptophan is usually found in much smaller quantities than all other amino acids, it usually gets bullied out of position.
To compensate, your body has developed another method for boosting the delivery of tryptophan. By increasing your body’s craving for carbohydrates, your insulin levels rise–and so do your serotonin levels. Unfortunately, this feel-good sensation is fleeting; you’ll soon find yourself craving the foods that make and keep you fat.
The best ways to maintain your serotonin levels naturally are:
- Supplement with high-alpha whey isolates (they contain almost three times the tryptophan levels of other foods).
- Try 5-HTP (the direct precursor to serotonin). You can safely take 50 mg three times per day.
- Reduce stress, which has been shown to greatly deplete tryptophan/serotonin levels.
- Get sufficient sleep; that’s when your serotonin reserves are replenished.
- Supplement with extra B vitamins (especially B6 and B3). These may help direct more tryptophan toward serotonin synthesis and help neurons manufacture more serotonin.
Brad J. King, MS, MFS, is a nutritional researcher and author of the international bestseller Fat Wars: 45 Days to Transform Your Body (Wiley, 2002) and the Fat Wars Action Planner (Wiley, 2003). Visit fatwars.com.
Source: alive #264, October 2004
Stress-Busting Herbs
Strengthen your adrenal glands. It's the key to dealing with whatever life throws your way. The person who claims not to be affected by stress is either dead, living an illusion, or lying.
Strengthen your adrenal glands. It's the key to dealing with whatever life throws your way. The person who claims not to be affected by stress is either dead, living an illusion, or lying.
Working Well
We spend most of our lives at work. We make friends, network with colleagues and plan our retirement years based on our active lives in the workplace.
We spend most of our lives at work. We make friends, network with colleagues and plan our retirement years based on our active lives in the workplace.
Surviving Stress
Have you ever pushed yourself for so long that you feel as though your resources are depleted and there is little or nothing left to draw on? When stress becomes as much a part of everyday life as breathing and eat.
Have you ever pushed yourself for so long that you feel as though your resources are depleted and there is little or nothing left to draw on? When stress becomes as much a part of everyday life as breathing and eat.
Put the Ho Ho Ho Back into Your Holidays
Depression is sometimes a component of the Christmas season for a variety of reasons. Typical responses to the emotional overload of the holiday rush are overeating, overdrinking and generally overdoing.
Depression is sometimes a component of the Christmas season for a variety of reasons. Typical responses to the emotional overload of the holiday rush are overeating, overdrinking and generally overdoing.
Timely Tips for Seasonal Stress
Christmas, Hanukkah, New Year. The winter holiday season is an intense time. Children become over excited from anticipation and then from sugary seasonal treats.
Christmas, Hanukkah, New Year. The winter holiday season is an intense time. Children become over excited from anticipation and then from sugary seasonal treats.
Cancer-Fighting Recipes
When I came to Canada in 1959 I was practically a greenhorn concerning vegetarianism. Then I married Siegfried! One of the wedding gifts I received from him was a vegetarian cookbook. I struggled with the concept.
When I came to Canada in 1959 I was practically a greenhorn concerning vegetarianism. Then I married Siegfried! One of the wedding gifts I received from him was a vegetarian cookbook. I struggled with the concept.
Get a Handle on Stress
O Excellent, I love long life better than figs. --William Shakespeare Stress is like the card that finally tips the balance on the house of cards, bringing everything crashing down. An immune system that is in top operating order will only be minimally affected by small stressors.
O Excellent, I love long life better than figs. --William Shakespeare Stress is like the card that finally tips the balance on the house of cards, bringing everything crashing down. An immune system that is in top operating order will only be minimally affected by small stressors.
Meet the Amino Acids!
Amino acids are the building blocks of protein.
Amino acids are the building blocks of protein.
Return to Your Roots
Is your body genetically programmed to thrive on foods which were prevalent in the diet of your ancestors? If your forbears lived in northern Europe, should you build your diet around fish and dairy? If you're of Asian desc.
Is your body genetically programmed to thrive on foods which were prevalent in the diet of your ancestors? If your forbears lived in northern Europe, should you build your diet around fish and dairy? If you're of Asian desc.
Stress Management
We've all felt our "fight or flight" response go into action--a sudden increase in blood pressure, heart rate, breathing, metabolism and blood sugar that helps us react quickly to stressful situations. When the danger is over our parasympathetic nervous system takes over with a compensating period of relaxation.
We've all felt our "fight or flight" response go into action--a sudden increase in blood pressure, heart rate, breathing, metabolism and blood sugar that helps us react quickly to stressful situations. When the danger is over our parasympathetic nervous system takes over with a compensating period of relaxation.
Keep Workplace Stress in Check
We've all been there--stress-filled days at work, mounting chores at home and endless tasks on our to-do lis.
We've all been there--stress-filled days at work, mounting chores at home and endless tasks on our to-do lis.
Can My Diet Survive the Shortbread Season?
It's that time of year when all those parties and social gatherings dot the calendar. Everywhere we turn, sweet temptation rears its ugly hea.
It's that time of year when all those parties and social gatherings dot the calendar. Everywhere we turn, sweet temptation rears its ugly hea.
Herbs for Hectic Times
Famous author and personality Deepak Chopra likes to tell a story about a medical doctor who had not had a check-up for 25 years. When the doctor finally was compelled to get a physical for life insurance requirements, a large dark spot was found on his lung. It was diagnosed as inoperable cancer. A couple of months later, the doctor was dead.
Famous author and personality Deepak Chopra likes to tell a story about a medical doctor who had not had a check-up for 25 years. When the doctor finally was compelled to get a physical for life insurance requirements, a large dark spot was found on his lung. It was diagnosed as inoperable cancer. A couple of months later, the doctor was dead.
Life Acts, I React
Stress is a much-talked-about issue today. Current literature points to the impact it has on emotional, mental and physical health. I get very concerned when researchers tell me that stress is a main contributor in the development of both emotion- and age-related illnessess, including the dreaded cancer.
Stress is a much-talked-about issue today. Current literature points to the impact it has on emotional, mental and physical health. I get very concerned when researchers tell me that stress is a main contributor in the development of both emotion- and age-related illnessess, including the dreaded cancer.
Holiday Stress Soooothers
Christmas holidays are supposed to be festive and a time of relaxation. Yet for many, this season is the most stressful time of the year. Planning meals, vacations, buying presents, and everything else can wear the mind and body down.
Christmas holidays are supposed to be festive and a time of relaxation. Yet for many, this season is the most stressful time of the year. Planning meals, vacations, buying presents, and everything else can wear the mind and body down.
Avoiding Adrenal Exhaustion
Driven to be superwoman at home and on the job, you can overtax your hormones and eventually suffer burnout. But there is hope and hel.
Driven to be superwoman at home and on the job, you can overtax your hormones and eventually suffer burnout. But there is hope and hel.
Our Food Is Killing Us!
Dieticians and nutritionists tend to evaluate the food and drink we consume by the calories they contain and whether they will make us lose weight or make us fat. They develop formulas with the right proportion of carbohydrates, protein and fats for keeping our bodies healthy and good-looking.
Dieticians and nutritionists tend to evaluate the food and drink we consume by the calories they contain and whether they will make us lose weight or make us fat. They develop formulas with the right proportion of carbohydrates, protein and fats for keeping our bodies healthy and good-looking.
Developing Your Personal Nutrient Plan
Each of us would do well to become more educated about our body and then develop a personalized vitamin-mineral program to suit.
Each of us would do well to become more educated about our body and then develop a personalized vitamin-mineral program to suit.
The Source of Your Stress
Occupational noise is annoying, distracting and inhibits productivity, essentially impacting the bottom lin.
Occupational noise is annoying, distracting and inhibits productivity, essentially impacting the bottom lin.
Young and Stressed
Often unnoticed and untreated, stress is a huge factor in the health of Canadian children.
Often unnoticed and untreated, stress is a huge factor in the health of Canadian children.
Undress Your Stress
Do you ever find yourself saying, "I'm so stressed"? Well, what does this mean exactly? Stress is a very broad and often misunderstood concept.
Do you ever find yourself saying, "I'm so stressed"? Well, what does this mean exactly? Stress is a very broad and often misunderstood concept.
Stories We Live By
For many people, the word "trauma" triggers images of terrible events afflicting the innocent: abuse, the death of loved ones, war, or natural disasters. The consequences of trauma on emotional health are well known and include mild to severe depression, anxiety, and panic attacks to post-traumatic stress disorder (PTSD).
For many people, the word "trauma" triggers images of terrible events afflicting the innocent: abuse, the death of loved ones, war, or natural disasters. The consequences of trauma on emotional health are well known and include mild to severe depression, anxiety, and panic attacks to post-traumatic stress disorder (PTSD).
Heart Pains
Heart disease accounts for the death of more Canadians than any other disease with about 79,400 deaths annually. Yet, many Canadians do not understand, or perhaps refuse to believe, the potentially life-saving power of food.
Heart disease accounts for the death of more Canadians than any other disease with about 79,400 deaths annually. Yet, many Canadians do not understand, or perhaps refuse to believe, the potentially life-saving power of food.
Don't "Waist" Time!
Most people these days will tell you that they are stressed. Chronic stress has been linked to North America's five leading causes of death: heart disease, cancer, lung disease, accidents and cirrhosis of the live.
Most people these days will tell you that they are stressed. Chronic stress has been linked to North America's five leading causes of death: heart disease, cancer, lung disease, accidents and cirrhosis of the live.
You Are How You Eat
Food eaten without relish and appetite may remain for hours in the stomach undigested. There's no end to nutritional advice about what we should eat. We can barely make it from one meal to the next without information about food choices from our televisions, radios, books, newspapers, and magazines.
Food eaten without relish and appetite may remain for hours in the stomach undigested. There's no end to nutritional advice about what we should eat. We can barely make it from one meal to the next without information about food choices from our televisions, radios, books, newspapers, and magazines.
The ABCs of Hypothyroidism
Thyroid hormones affect every cell in the body. In hypothyroidism, the amount of hormone secreted by the thyroid gland does not meet the body's demands.
Thyroid hormones affect every cell in the body. In hypothyroidism, the amount of hormone secreted by the thyroid gland does not meet the body's demands.
Holiday Stress
Ho, ho, hold the stress. The coming holiday season is supposed to be full of laughter but many find it full of stress. It has been estimated that about three-quarters of all visits to primary care physicians are for stress-related problems..
Ho, ho, hold the stress. The coming holiday season is supposed to be full of laughter but many find it full of stress. It has been estimated that about three-quarters of all visits to primary care physicians are for stress-related problems..
The Stress and Diabetes Link
Diabetes is a disease of civilization. It is a disease of unhealthy eating patterns, low levels of physical activity, and chronic emotional stress. Canada's aboriginal people provide a dramatic example. A few decades ago, diabetes was virtually unknown among the Cree nation of northwestern Ontario.
Diabetes is a disease of civilization. It is a disease of unhealthy eating patterns, low levels of physical activity, and chronic emotional stress. Canada's aboriginal people provide a dramatic example. A few decades ago, diabetes was virtually unknown among the Cree nation of northwestern Ontario.
Beating Christmas Stress
In an infamous experiment in the 1960s, lab researchers wanted to examine effects of stress on rats. First, they took an individual rat, isolated it, then injected it with increasing doses of amphetamines until, in the name of science, the poor rat died. Next, researchers did the same to a group of rats in a confined area..
In an infamous experiment in the 1960s, lab researchers wanted to examine effects of stress on rats. First, they took an individual rat, isolated it, then injected it with increasing doses of amphetamines until, in the name of science, the poor rat died. Next, researchers did the same to a group of rats in a confined area..
Stress Busters
Children often feel our stress at this time of year, so what can we do to lessen its effects? We don't want stressed-out children to bottle up their emotions, creating emotional and physical effects. You can help your children develop skills to express and release their feelings to maintain good emotional health..
Children often feel our stress at this time of year, so what can we do to lessen its effects? We don't want stressed-out children to bottle up their emotions, creating emotional and physical effects. You can help your children develop skills to express and release their feelings to maintain good emotional health..
New Roots Herbal
Peter Wilkes, founder and president of New Roots Herbal, is no newcomer to the natural health industry. In 1977, Wilkes founded Community Natural Foods; two years later, he launched a second company, Christmas Natural Foods, in Richmond, British Columbia..
Peter Wilkes, founder and president of New Roots Herbal, is no newcomer to the natural health industry. In 1977, Wilkes founded Community Natural Foods; two years later, he launched a second company, Christmas Natural Foods, in Richmond, British Columbia..
The French Paradox Explained
Many jealous North Americans have wondered how the French can consume foods that are known contributors to weight gain - white bread, cheese, rich sauces, and red wine - yet never seem to gain a pound. Scientists have coined it the French paradox.
Many jealous North Americans have wondered how the French can consume foods that are known contributors to weight gain - white bread, cheese, rich sauces, and red wine - yet never seem to gain a pound. Scientists have coined it the French paradox.
Food Combinations for a Healthy heart
Viscous fibre from oats and barley, plant sterols from fruits and vegetables, soy protein, and nuts such as almonds and walnuts: these four types of foods have been shown to improve heart health by increasing high-density lipoprotein.
Viscous fibre from oats and barley, plant sterols from fruits and vegetables, soy protein, and nuts such as almonds and walnuts: these four types of foods have been shown to improve heart health by increasing high-density lipoprotein.
Shopping List for a Healthy Heart
Vitamin E (100 percent natural source mixed toco.
Vitamin E (100 percent natural source mixed toco.
Monitoring After-Meal Blood Sugar
One of the most important goals in helping people manage blood sugar, lose weight, and control appetite is preventing excessive after-meal elevations in blood sugar levels.
One of the most important goals in helping people manage blood sugar, lose weight, and control appetite is preventing excessive after-meal elevations in blood sugar levels.
Stressed Out
If you're like so many other people, you're stressed from the moment you wake up until you hit the sack some 16 hours late.
If you're like so many other people, you're stressed from the moment you wake up until you hit the sack some 16 hours late.
Fast Food
Time-starved or just plain starved, many of us are reliant on searching for a convenient and healthy "meal replacement to complement our fast-paced lifestyles.
Time-starved or just plain starved, many of us are reliant on searching for a convenient and healthy "meal replacement to complement our fast-paced lifestyles.
All In One Amino
Living with mental and physical stresses seems to be an unavoidable part of today's lifestyles. Finding ways to cope is vital, especially if you are looking to maximize your gains from workouts or want your body to recover properly from changes and stress..
Living with mental and physical stresses seems to be an unavoidable part of today's lifestyles. Finding ways to cope is vital, especially if you are looking to maximize your gains from workouts or want your body to recover properly from changes and stress..
Stress Less
The alarm goes off at 7 am. You manage to drag your body out of bed. Once you've been jolted awake by that large cup of coffee, the mental list begins in your head. Before you realize it, tension mounts and you've worked yourself up into a frenzy..
The alarm goes off at 7 am. You manage to drag your body out of bed. Once you've been jolted awake by that large cup of coffee, the mental list begins in your head. Before you realize it, tension mounts and you've worked yourself up into a frenzy..
Suffer Less From Stress
Do you feel stressed a lot of the time? Maybe you're convinced that nothing can be done, except moving to a remote island and throwing away your cell phone. Wait a minute, though.
Do you feel stressed a lot of the time? Maybe you're convinced that nothing can be done, except moving to a remote island and throwing away your cell phone. Wait a minute, though.
Wheatless Wonders
As a nutritionist, I am often asked about gluten-free diets by those with difficulty digesting certain grain foods. Gluten is a protein made up of many different proteins. Two main groups of these are gliadin and glutenin.
As a nutritionist, I am often asked about gluten-free diets by those with difficulty digesting certain grain foods. Gluten is a protein made up of many different proteins. Two main groups of these are gliadin and glutenin.
Stress and Your Health
Burnout has been defined as a state of mental and/or physical exhaustion caused by excessive and prolonged stress. The physical toll of burnout can be very high, yet it is often overlooked as a key influence on health.
Burnout has been defined as a state of mental and/or physical exhaustion caused by excessive and prolonged stress. The physical toll of burnout can be very high, yet it is often overlooked as a key influence on health.
Boost Your Brain Power
Memory loss can happen to anyone. Children with attention deficit disorder, parents under stress, students cramming for exams, and aging seniors all experience a degree of forgetfulness and lack of concentration.
Memory loss can happen to anyone. Children with attention deficit disorder, parents under stress, students cramming for exams, and aging seniors all experience a degree of forgetfulness and lack of concentration.
Arginine-Not a Country in South America
Are the words arginine, tyrosine, glutamine, and lysine beginning to look familiar to you? And you're not sure why? Something you saw on a map of a South American country, perhaps, or something you read in a copy of Gray's Anatomy? In fact, thes.
Are the words arginine, tyrosine, glutamine, and lysine beginning to look familiar to you? And you're not sure why? Something you saw on a map of a South American country, perhaps, or something you read in a copy of Gray's Anatomy? In fact, thes.
Reduce Your Risk of Heart Disease Without Prescriptions
Cholesterol tests have been the standard for predicting heart disease for many years. However, a new risk factor - high levels of homocysteine - have gained increasing interest and research in recent years.
Cholesterol tests have been the standard for predicting heart disease for many years. However, a new risk factor - high levels of homocysteine - have gained increasing interest and research in recent years.
Working Well
You're sitting at your desk, slouching at the end of a tiring day, stressed about deadlines and staring at a computer screen, but focusing instead on your headache, stiff neck, sore hands, or aching back.
You're sitting at your desk, slouching at the end of a tiring day, stressed about deadlines and staring at a computer screen, but focusing instead on your headache, stiff neck, sore hands, or aching back.
Vitality: Quest for a Healthy Diet in the Wake of the Low Carb Craze
It was the ever witty Mark Twain who said, "Be careful about reading health books. You may die of a misprint."
It was the ever witty Mark Twain who said, "Be careful about reading health books. You may die of a misprint."
Help for the Holiday Season
Holidays are a time to celebrate with family and friends, and to yield to the temptation to overindulge in food and drink. Study results from the New England Journal of Medicine (March 2000) has scientifically confirmed that, on average, we gain a pound of weight during the festive season.
Holidays are a time to celebrate with family and friends, and to yield to the temptation to overindulge in food and drink. Study results from the New England Journal of Medicine (March 2000) has scientifically confirmed that, on average, we gain a pound of weight during the festive season.
De-Stressing Our Children This Holiday Season
When we think of the holiday season, weconjure up images of beautifully wrappedpresents, out-of-town relatives, and delicious food. Yet, even though the holidayseason can be filled with joy and abundance, this time of year can also bequite stressful for adults and children.
When we think of the holiday season, weconjure up images of beautifully wrappedpresents, out-of-town relatives, and delicious food. Yet, even though the holidayseason can be filled with joy and abundance, this time of year can also bequite stressful for adults and children.
The Anti-Inflammatory Diet
What do type 2 diabetes, Alzheimer's disease, obesity, cancer, heart disease, stroke, Parkinson's, and rheumatoid arthritis all have in common? Ground-breaking research indicates that they may all begin with an inflammatory process.
What do type 2 diabetes, Alzheimer's disease, obesity, cancer, heart disease, stroke, Parkinson's, and rheumatoid arthritis all have in common? Ground-breaking research indicates that they may all begin with an inflammatory process.
Rough Day?
Time to relax and rejuvenate. Right? So why are we still feeling stressed? Medical science now knows that stress is a contributing factor in virtually all disease.
Time to relax and rejuvenate. Right? So why are we still feeling stressed? Medical science now knows that stress is a contributing factor in virtually all disease.
Triumph Over Stress
Nicole stumbled into my examination room clutching her stomach. She'd had severe abdominal cramps for over two weeks. Tense and anxious, Nicole was convinced that she had developed some terrible disease like cancer.
Nicole stumbled into my examination room clutching her stomach. She'd had severe abdominal cramps for over two weeks. Tense and anxious, Nicole was convinced that she had developed some terrible disease like cancer.
Heartfelt Shopping
We've all heard the morbid statistics telling us heart attacks and strokes are the top killers of Canadian men and women. However, heart disease is usually preventable. Rarely do the conditions and symptoms leading to heart disease require more than a dedicated change of habits.
We've all heard the morbid statistics telling us heart attacks and strokes are the top killers of Canadian men and women. However, heart disease is usually preventable. Rarely do the conditions and symptoms leading to heart disease require more than a dedicated change of habits.
Stress and Your Metabolism
Is everyone stressed these days? According to Kenneth Pelletier, PhD, author of Mind as Healer, Mind as Slayer (Stanford University Press, 2002), between 80 and 90 percent of all illnesses are linked to stress, and 75 to 90 percent of all visits to the doctor are for stress and anxiety-related concerns.
Is everyone stressed these days? According to Kenneth Pelletier, PhD, author of Mind as Healer, Mind as Slayer (Stanford University Press, 2002), between 80 and 90 percent of all illnesses are linked to stress, and 75 to 90 percent of all visits to the doctor are for stress and anxiety-related concerns.
Protein Up Your Detox
Most North Americans begin their daily ritual with a shower. We place significant importance on the products we use to brush our teeth, wash our hair, and cleanse our bodies. Yet many of us do not practise the same stringent guidelines when it comes to what we ingest and how we cleanse our bodies from the inside.
Most North Americans begin their daily ritual with a shower. We place significant importance on the products we use to brush our teeth, wash our hair, and cleanse our bodies. Yet many of us do not practise the same stringent guidelines when it comes to what we ingest and how we cleanse our bodies from the inside.
The Natural Makeover Diet
Our faces don't lie. You can determine the state of a woman's health simply by looking at her skin, hair, and nails. Try as we might, no amount or makeup will work to change those suitcases under our eyes or the alligator skin on our hands.
Our faces don't lie. You can determine the state of a woman's health simply by looking at her skin, hair, and nails. Try as we might, no amount or makeup will work to change those suitcases under our eyes or the alligator skin on our hands.
Acid or Alkaline?
Your body's alkaline and acid balance (pH levels) can play a role in your overall state of health. For optimum health and well-being, leading health experts agree we should have a pH level as close to 7 (neutral) as possible.
Your body's alkaline and acid balance (pH levels) can play a role in your overall state of health. For optimum health and well-being, leading health experts agree we should have a pH level as close to 7 (neutral) as possible.
Relaxation Response
Fifty-one percent of Canadians are overweight and 59 percent report feeling moderately stressed. Coincidence? Nutritional psychologist Marc David doesn't think so. In his book The Slow Down Diet (Healing Arts, 2005), David suggests that if we want to burn calories at maximum levels, we may need to calm our stress levels.
Fifty-one percent of Canadians are overweight and 59 percent report feeling moderately stressed. Coincidence? Nutritional psychologist Marc David doesn't think so. In his book The Slow Down Diet (Healing Arts, 2005), David suggests that if we want to burn calories at maximum levels, we may need to calm our stress levels.
Be Healthy With Bs
What's a B-complex? Well, it's not a condominium for honey bees-although that would make one particular honey-loving bear very happy. A B-complex is a supplement containing a combination of B vitamins. Luckily, discovering the healthy benefits of these Bs is not complex, and understanding them offers a sweet reward.
What's a B-complex? Well, it's not a condominium for honey bees-although that would make one particular honey-loving bear very happy. A B-complex is a supplement containing a combination of B vitamins. Luckily, discovering the healthy benefits of these Bs is not complex, and understanding them offers a sweet reward.
Rest Assured
Many of us have become so driven and overwhelmed by the demands of work and life that we tend to place a low priority on taking a regular time out to self-heal and regenerate.
Many of us have become so driven and overwhelmed by the demands of work and life that we tend to place a low priority on taking a regular time out to self-heal and regenerate.
The Natural Makeover Diet
Naturopathic doctor Joey Shulman is a high-profile authority on nutrition and fitness. The deceptively simple appearance of her new book, however, almost caused it to become lost in the pile of material that makes up this reviewer's desk.
Naturopathic doctor Joey Shulman is a high-profile authority on nutrition and fitness. The deceptively simple appearance of her new book, however, almost caused it to become lost in the pile of material that makes up this reviewer's desk.
Conception's Catch-22
We've all heard of couples who spend years undergoing all manner of tests, procedures, and infertility treatments in trying to conceive their first child. Many achieve their miracle through adoption-and then successfully conceive. Researchers have been studying the stress/fertility paradox and some are now suggesting a link.
We've all heard of couples who spend years undergoing all manner of tests, procedures, and infertility treatments in trying to conceive their first child. Many achieve their miracle through adoption-and then successfully conceive. Researchers have been studying the stress/fertility paradox and some are now suggesting a link.
The Role of Reflexology in Wellness
Reflexology is an effective way to relieve stress. Ask anyone who has experienced reflexology; they will describe how it relaxed them, and they often go on to describe the benefits that resulted.
Reflexology is an effective way to relieve stress. Ask anyone who has experienced reflexology; they will describe how it relaxed them, and they often go on to describe the benefits that resulted.
Five Steps from Fine to Fabulous
We all have the power to influence our health and well-being through the choices we make every day.
We all have the power to influence our health and well-being through the choices we make every day.
Yeast
A recent conversation with Edith, an old friend, reminded me that even an ordinarily vivacious and energetic health professional can occasionally have trouble with weight and depression.
A recent conversation with Edith, an old friend, reminded me that even an ordinarily vivacious and energetic health professional can occasionally have trouble with weight and depression.
Beauty Without Injections
In their search for quick fixes to defy the signs of aging, many people turn to facial injections. The injected substances can include anything from a protein produced by the same bacteria that causes botulism, to fat, collagen, and even silicone to fill in wrinkles.
In their search for quick fixes to defy the signs of aging, many people turn to facial injections. The injected substances can include anything from a protein produced by the same bacteria that causes botulism, to fat, collagen, and even silicone to fill in wrinkles.
Back to Basics
Building your strongest nutritional foundation begins with two basic steps: eating a balanced nutritious diet and taking a high-quality daily multiple vitamin and mineral supplement. This back-to-basics strategy has proven effective for young and old alike.
Building your strongest nutritional foundation begins with two basic steps: eating a balanced nutritious diet and taking a high-quality daily multiple vitamin and mineral supplement. This back-to-basics strategy has proven effective for young and old alike.
The Metabolic Syndrome Program
Most of us don't yet know much about metabolic syndrome (MSX), but in the few short minutes it will take to read this page, we may realize that someone we know could be suffering from this group of conditions.
Most of us don't yet know much about metabolic syndrome (MSX), but in the few short minutes it will take to read this page, we may realize that someone we know could be suffering from this group of conditions.
Food and Mood
The relationship between food and mood is mediated by both psychological and physiological factors. It is clear that food can influence mood while mood can influence food choices. It is a complex relationship and based on taste, experience, expectations, culture, stressors, and nutritional status.
The relationship between food and mood is mediated by both psychological and physiological factors. It is clear that food can influence mood while mood can influence food choices. It is a complex relationship and based on taste, experience, expectations, culture, stressors, and nutritional status.
Balancing Act
Living a natural lifestyle is challenging, and raising children with the same beliefs is even harder. Living a natural lifestyle is a commitment-a commitment to your family, to the environment, and most of all, to yourself.
Living a natural lifestyle is challenging, and raising children with the same beliefs is even harder. Living a natural lifestyle is a commitment-a commitment to your family, to the environment, and most of all, to yourself.
Moving on Up!
Just about everyone goes through an occasional bout of feeling down. Along with a better diet and daily exercise, adding a few tried and true mood boosters to your nutritional and herbal supplement program often makes a noticeable difference in a short period of time.
Just about everyone goes through an occasional bout of feeling down. Along with a better diet and daily exercise, adding a few tried and true mood boosters to your nutritional and herbal supplement program often makes a noticeable difference in a short period of time.
The Brain Diet
People in the medical and natural health fields, along with the rest of us, are long overdue for a body of work that targets medicine's final frontier-the brain. Alan C. Logan uses recent, relevant research to show the definitive link between our mental state and what we eat.
People in the medical and natural health fields, along with the rest of us, are long overdue for a body of work that targets medicine's final frontier-the brain. Alan C. Logan uses recent, relevant research to show the definitive link between our mental state and what we eat.
Antiaging or Healthy Aging?
With the growing number of baby boomers entering their golden years, interest in antiaging is at an all-time high. Although we may not be able to stop the aging process, healthy aging can help minimize the effects of time by optimizing our health along the way.
With the growing number of baby boomers entering their golden years, interest in antiaging is at an all-time high. Although we may not be able to stop the aging process, healthy aging can help minimize the effects of time by optimizing our health along the way.
The Inflammation-Free Diet Plan
Of the varied health books that cross my desk each month, this one falls solidly into the category of practical tools. The Inflammation-Free Diet Plan is just that-a guide to help those readers who have already identified cellular inflammation as a causal factor in their degenerative health.
Of the varied health books that cross my desk each month, this one falls solidly into the category of practical tools. The Inflammation-Free Diet Plan is just that-a guide to help those readers who have already identified cellular inflammation as a causal factor in their degenerative health.
Natural Stress Reduction
Casein hydrolysate and magnolia bark, two supplements with a sedative effect, may help decrease the release of the body's stress hormones and fight the battle against belly fat. Fat cells in the belly have three times the number of stress hormone receptors and therefore attract three times the amount of stored fat to the region.
Casein hydrolysate and magnolia bark, two supplements with a sedative effect, may help decrease the release of the body's stress hormones and fight the battle against belly fat. Fat cells in the belly have three times the number of stress hormone receptors and therefore attract three times the amount of stored fat to the region.
Avoid Holiday Overindulgence
Highly viscous soluble dietary fibres (plant-derived polysaccharides) help people achieve and maintain their ideal body weight. It slows stomach emptying, produces a sensation of being full, and exerts powerful effects reducing the level of compounds that stimulate appetite, while at the same time increasing the level of compounds that block appetite.
Highly viscous soluble dietary fibres (plant-derived polysaccharides) help people achieve and maintain their ideal body weight. It slows stomach emptying, produces a sensation of being full, and exerts powerful effects reducing the level of compounds that stimulate appetite, while at the same time increasing the level of compounds that block appetite.
21 Days to Crack the Code
Your 10,000 taste buds are replaced every 21 days, but after the age of 40 they are not replaced as efficiently, leaving a person with only about 5,000 taste buds and, unfortunately, a narrower preference for food choices. As a result, flavour enhancers in processed foods are not perceived as easily and we need to be extra vigilant.
Your 10,000 taste buds are replaced every 21 days, but after the age of 40 they are not replaced as efficiently, leaving a person with only about 5,000 taste buds and, unfortunately, a narrower preference for food choices. As a result, flavour enhancers in processed foods are not perceived as easily and we need to be extra vigilant.
What's Your HQ?
"...a necessary first step on your journey to improved health, vitality and longevit.
"...a necessary first step on your journey to improved health, vitality and longevit.
Soak Up the Relaxation
Long-term emotional or environmental stresses can be hard on the body, mind, and emotions. Quality essential oils have powerful yet subtle effects on emotions and can help relieve stress and anxiety when used in baths, massages, or in aromatherapy diffusers.
Long-term emotional or environmental stresses can be hard on the body, mind, and emotions. Quality essential oils have powerful yet subtle effects on emotions and can help relieve stress and anxiety when used in baths, massages, or in aromatherapy diffusers.
10 Healthy Ways to Restore Inner Balance and Calm
The children are getting on your nerves, nothing's going right at work, and it looks like it's going to stay that way until your holiday. You're feeling stressed, like nearly half of Canadians (45 percent) who told Ipsos Reid in a 2006 survey that their stress levels are out of control.
The children are getting on your nerves, nothing's going right at work, and it looks like it's going to stay that way until your holiday. You're feeling stressed, like nearly half of Canadians (45 percent) who told Ipsos Reid in a 2006 survey that their stress levels are out of control.
Food and Mood
Food affects mood, influencing the production of neurotransmitters in the brain. Our moods, in turn, affect our desires for certain foods.
Food affects mood, influencing the production of neurotransmitters in the brain. Our moods, in turn, affect our desires for certain foods.
Test your B IQ
When we are feeling fatigued or anxious, many of us take vitamin B complex. But B vitamins are more than a pick-me-up. They are critical to a host of metabolic processes, as you will discover in the B-vitamin quiz.
When we are feeling fatigued or anxious, many of us take vitamin B complex. But B vitamins are more than a pick-me-up. They are critical to a host of metabolic processes, as you will discover in the B-vitamin quiz.
Untangling the Yo-Yo
In our age of quick fixes and instant solutions, crash weight-loss plans and fad diets seem almost mandatory. Who wants to wait weeks to see results when magazine covers promise that we can melt fat overnight, and drop 10 pounds in seven days?
In our age of quick fixes and instant solutions, crash weight-loss plans and fad diets seem almost mandatory. Who wants to wait weeks to see results when magazine covers promise that we can melt fat overnight, and drop 10 pounds in seven days?
L-theanine
Job pressures, family responsibilities, financial pressures, traffic, and time management are just a few of the stressors most of us face on a daily basis. Prescriptions for drugs that are supposed to improve anxiety, mood, and sleep are at an all-time high.
Job pressures, family responsibilities, financial pressures, traffic, and time management are just a few of the stressors most of us face on a daily basis. Prescriptions for drugs that are supposed to improve anxiety, mood, and sleep are at an all-time high.
Adapting to Stress
What is stress, exactly? Simply put, it is any change to our normal physiology that can be brought on by a stressor-anything from sudden, traumatic experiences to smaller, ongoing pressures that seem ncontrollable. Even joyous occasions are associated with a degree of stress.
What is stress, exactly? Simply put, it is any change to our normal physiology that can be brought on by a stressor-anything from sudden, traumatic experiences to smaller, ongoing pressures that seem ncontrollable. Even joyous occasions are associated with a degree of stress.
A Day in the Life...
She jumps out of bed; rushes to the bath; notices her belly, avoids the scales; dashes to the kitchen, no time for breakfast, then out the door; grabs a coffee on her way to work; up the elevator; straight to her desk, face like flint, no time for hello, too much to do.
She jumps out of bed; rushes to the bath; notices her belly, avoids the scales; dashes to the kitchen, no time for breakfast, then out the door; grabs a coffee on her way to work; up the elevator; straight to her desk, face like flint, no time for hello, too much to do.
Looking to Eat Healthier?
We know what foods are healthy: our challenge isn't about finding the best health-promoting foods but rather how we can conveniently incorporate them into our diets.
We know what foods are healthy: our challenge isn't about finding the best health-promoting foods but rather how we can conveniently incorporate them into our diets.
Yes, You can Care too Much...
A family caregiver, according to the Caregivers Association of BC (caregiverbc.ca), is anyone who provides unpaid care and support to an adult friend or family member who is disabled, chronically ill, frail, or elderly.
A family caregiver, according to the Caregivers Association of BC (caregiverbc.ca), is anyone who provides unpaid care and support to an adult friend or family member who is disabled, chronically ill, frail, or elderly.
Eat More-Weigh Less
Even thinking about dieting makes most people hungry, but eating more food can actually help you lose unwanted pounds. The key is choosing the right foods.
Even thinking about dieting makes most people hungry, but eating more food can actually help you lose unwanted pounds. The key is choosing the right foods.
It's Your Life to Live
From crackberries to virtual reality, North Americans are addicted to speed, technology, distraction, achieving, and packing as much as possible into each day. While this lifestyle offers excitement, it does not leave much room for fulfillment, contentment, or health on any meaningful level.
From crackberries to virtual reality, North Americans are addicted to speed, technology, distraction, achieving, and packing as much as possible into each day. While this lifestyle offers excitement, it does not leave much room for fulfillment, contentment, or health on any meaningful level.
A Season of Stress
It was the Hungarian-born researcher Hans Selye who first began piecing together the puzzle of human stress in the 1930s.
It was the Hungarian-born researcher Hans Selye who first began piecing together the puzzle of human stress in the 1930s.
Planning to Ward Off Post-Season Blahs
No one could ever accuse me of being a grinch-the weeks and days leading up to December 25th are a flurry of shopping, baking, and planning. The day itself is always a good time, too-though seldom exactly how I had envisioned it. But then it's over...
No one could ever accuse me of being a grinch-the weeks and days leading up to December 25th are a flurry of shopping, baking, and planning. The day itself is always a good time, too-though seldom exactly how I had envisioned it. But then it's over...
Enhancing Metabolism with Fibre
When people decide to follow a healthy eating plan, they almost always consider their protein, carbohydrate, and fat intake with very little thought, if any, to dietary fibre.
When people decide to follow a healthy eating plan, they almost always consider their protein, carbohydrate, and fat intake with very little thought, if any, to dietary fibre.
Keep These Eight Off Your Plate
My first food-additive health scare left an indelible mark. I was working at a golf course while going to college. After one event, the party's hostess offered cake to the staff.
My first food-additive health scare left an indelible mark. I was working at a golf course while going to college. After one event, the party's hostess offered cake to the staff.
A Good Place to Work
Money matters-but it's not the only thing we care about. To ensure employee retention and satisfaction, enlightened employers know the value of developing a healthy workplace culture.
Money matters-but it's not the only thing we care about. To ensure employee retention and satisfaction, enlightened employers know the value of developing a healthy workplace culture.
You May Be Physically Fit...But Are You Financially Fit?
Sue and Mark and their two children live an active, healthy lifestyle. Yet Sue suffers from insomnia and tension headaches and she's had a series of colds over the past year. Sue visited the doctor recently. The diagnosis? Stress. Seems that anxiety about the family's finances is making her sick.
Sue and Mark and their two children live an active, healthy lifestyle. Yet Sue suffers from insomnia and tension headaches and she's had a series of colds over the past year. Sue visited the doctor recently. The diagnosis? Stress. Seems that anxiety about the family's finances is making her sick.
Relax
As a working mom trying to balance all of my responsibilities, tension can feel overwhelming at times. That's when these five stress-busting exercises can really help. After 10 minutes invested in any one of these exercises, I usually feel relaxed and ready for anything. Try these quick, easy ways to combat stress and anxiety. You'll find they fit easily into even the busiest day.
As a working mom trying to balance all of my responsibilities, tension can feel overwhelming at times. That's when these five stress-busting exercises can really help. After 10 minutes invested in any one of these exercises, I usually feel relaxed and ready for anything. Try these quick, easy ways to combat stress and anxiety. You'll find they fit easily into even the busiest day.
Take a Deep Breath
Stress is pervasive in our frenzied lives, but how many of us know how to truly relax? To find the answer to this question, I talked to stress management guru Eli Bay and discovered that you don't have to be lying on a beach in the Bahamas to unwind.
Stress is pervasive in our frenzied lives, but how many of us know how to truly relax? To find the answer to this question, I talked to stress management guru Eli Bay and discovered that you don't have to be lying on a beach in the Bahamas to unwind.
Daily Spiritual Rituals
We've all known people who, despite the challenges and stresses they face in their daily lives, manage to project calmness and serenity that belie the surrounding maelstrom. Have you ever wondered how they achieve such tranquility?
We've all known people who, despite the challenges and stresses they face in their daily lives, manage to project calmness and serenity that belie the surrounding maelstrom. Have you ever wondered how they achieve such tranquility?
Worrying Ourselves to Death
Have you ever tried counting your worries? While drafting this article I managed to squeeze in worries about my gobbled-down breakfast, my half-baked plans for the rest of the day, and what I can do to ease pain in various aching body parts-to name but a few ever-nagging worries.
Have you ever tried counting your worries? While drafting this article I managed to squeeze in worries about my gobbled-down breakfast, my half-baked plans for the rest of the day, and what I can do to ease pain in various aching body parts-to name but a few ever-nagging worries.
The Sandwich Generation
When Naz Deravian became a mom for the first time, she found herself embracing her new baby girl, Luna, and her new role, with utter joy. But the 36-year-old actor was also worried about her own mom, who at the time was undergoing treatment for breast cancer.
When Naz Deravian became a mom for the first time, she found herself embracing her new baby girl, Luna, and her new role, with utter joy. But the 36-year-old actor was also worried about her own mom, who at the time was undergoing treatment for breast cancer.
Stand Up to Back Pain
Most back and neck pain is not the result of an isolated injury but of ongoing stress. Our spines and back muscles work together to hold us up, but we must care for them to avoid strains, sprains, and soreness. Here are five strategies for banishing back pain, safely and naturally.
Most back and neck pain is not the result of an isolated injury but of ongoing stress. Our spines and back muscles work together to hold us up, but we must care for them to avoid strains, sprains, and soreness. Here are five strategies for banishing back pain, safely and naturally.
Spotlight on Diabetes
Diabetes is the seventh leading cause of death in Canada and affects approximately 5 percent of the population. According to Statistics Canada, rates are significantly higher in the eastern provinces.
Diabetes is the seventh leading cause of death in Canada and affects approximately 5 percent of the population. According to Statistics Canada, rates are significantly higher in the eastern provinces.
Soluble Fibre
To your body, all carbohydrates equal sugar, so you may wonder, "If food turns into sugar in our bodies anyway, why are refined sugar and white flour so bad?
To your body, all carbohydrates equal sugar, so you may wonder, "If food turns into sugar in our bodies anyway, why are refined sugar and white flour so bad?
The Spectrum
Dean Ornish is a high-profile name where alternative medicine is concerned. A 30-year veteran of North America's controversial diet wars, Ornish is consistently lauded by the scientific community for his work in reversing heart disease and other illnesses through dietary and lifestyle changes.
Dean Ornish is a high-profile name where alternative medicine is concerned. A 30-year veteran of North America's controversial diet wars, Ornish is consistently lauded by the scientific community for his work in reversing heart disease and other illnesses through dietary and lifestyle changes.
Seasonal Stress-Busting
The holiday season can be a time of comfort and joy, but it can also be a time of stress as we cope with overeating, overspending, traffic jams, holiday travel, office parties, and family dramas.
The holiday season can be a time of comfort and joy, but it can also be a time of stress as we cope with overeating, overspending, traffic jams, holiday travel, office parties, and family dramas.
Hungry for Comfort
We all love comfort foods; those flavours that can take us back to simpler times when stress was something that only happened to others. Comfort food cravings are hard to resist, especially after working through a hard day or making it through a difficult situation.
We all love comfort foods; those flavours that can take us back to simpler times when stress was something that only happened to others. Comfort food cravings are hard to resist, especially after working through a hard day or making it through a difficult situation.
The Obesity Epidemic
Excessive body fat accumulates when we take in more calories than we expend. But the expanding North American waistline is caused by a complex relationship between environment and genes. This month Research Watch explores the causes of the obesity epidemic.
Excessive body fat accumulates when we take in more calories than we expend. But the expanding North American waistline is caused by a complex relationship between environment and genes. This month Research Watch explores the causes of the obesity epidemic.
Losing Weight
The New Year kicks off with parties presenting irresistible desserts, delicious eggnog, and those tasty little appetizers that are so hard to refuse! With the alcohol flowing and office or family gatherings happening all around you, temptation is at an all-time high.
The New Year kicks off with parties presenting irresistible desserts, delicious eggnog, and those tasty little appetizers that are so hard to refuse! With the alcohol flowing and office or family gatherings happening all around you, temptation is at an all-time high.
Dear Diary
It all started with Harper's Bazaar. I'm not a regular reader, but whenever I pick up a copy I'm always amused by the "Eating Diaries, wherein three slender and well-dressed women recount their daily food intake and exercise regimes.
It all started with Harper's Bazaar. I'm not a regular reader, but whenever I pick up a copy I'm always amused by the "Eating Diaries, wherein three slender and well-dressed women recount their daily food intake and exercise regimes.
Deal Out Cancer
According to the Canadian Cancer Society, about 40 percent of women and nearly 45 percent of men in this country will face a personal battle with this fearful disease.
According to the Canadian Cancer Society, about 40 percent of women and nearly 45 percent of men in this country will face a personal battle with this fearful disease.
Caregiver's Thrive Guide
Relieving stress helps you stay healthy as a caregiver—because if you’re not taking good care of yourself, you can’t take good care of others.
Relieving stress helps you stay healthy as a caregiver—because if you’re not taking good care of yourself, you can’t take good care of others.
Stress Less
Many Canadians suffer from stress. It’s the root cause of numerous health challenges we experience. Finding ways to reduce stress is essential to improve our health and our quality of life.
Many Canadians suffer from stress. It’s the root cause of numerous health challenges we experience. Finding ways to reduce stress is essential to improve our health and our quality of life.
Amino Acids Revealed
As the building blocks of the body, amino acids help maintain optimal health and vitality. When protein is broken down through digestion, the result is 22 known amino acids.
As the building blocks of the body, amino acids help maintain optimal health and vitality. When protein is broken down through digestion, the result is 22 known amino acids.
Carb Balancing Act
Making headlines today is something called the GI diet—a carb balancing act recommended by the Canadian Diabetes Association and the World Health Organization.
Making headlines today is something called the GI diet—a carb balancing act recommended by the Canadian Diabetes Association and the World Health Organization.
Portion Distortion
Due to the supersizing of food items, a majority of people are eating more than ever before, without even realizing it.
Due to the supersizing of food items, a majority of people are eating more than ever before, without even realizing it.
Listening For Quiet
Urbanization is a fact of Canadian life. A full 80 percent of Canadians live in cities and metropolitan areas—up from 67 percent just 50 years ago. If this trend persists our sprawling cities will continue to eat up our valleys and forests and, with it, our quiet spaces.
Urbanization is a fact of Canadian life. A full 80 percent of Canadians live in cities and metropolitan areas—up from 67 percent just 50 years ago. If this trend persists our sprawling cities will continue to eat up our valleys and forests and, with it, our quiet spaces.
Flour power
With increased prevalence and awareness of gluten and wheat intolerances, it’s easier than ever to find everything from teff to quinoa flour on store shelves.
With increased prevalence and awareness of gluten and wheat intolerances, it’s easier than ever to find everything from teff to quinoa flour on store shelves.
10 great gut busters
Associated with an increased risk of cardiovascular disease, diabetes, and some cancers—belly fat isn’t always a pretty thing.
Associated with an increased risk of cardiovascular disease, diabetes, and some cancers—belly fat isn’t always a pretty thing.
Quit Your Way to Wellness
When was the last time you met someone under the age of 60 whose plan for achieving wellness involved quitting work? For some individuals, quitting work commitments—or at least trading them in for more desirable pursuits—has greatly contributed to their overall health and happiness.
When was the last time you met someone under the age of 60 whose plan for achieving wellness involved quitting work? For some individuals, quitting work commitments—or at least trading them in for more desirable pursuits—has greatly contributed to their overall health and happiness.
Stress busting support
Stress is impossible to avoid. It is a natural result of the body adapting to new or challenging circumstances. While many people associate it with a negative source or event, it can even stem from something positive, such as a promotion at work. How do we deal with it?
Stress is impossible to avoid. It is a natural result of the body adapting to new or challenging circumstances. While many people associate it with a negative source or event, it can even stem from something positive, such as a promotion at work. How do we deal with it?
