Vanessa De Ascencao - Nutrition & Wellness Specialist
Eco-psychology regognises that ways of living that are good for the environment can also be good for us in body, mind and soul. In essence, it is simply ancient healing wisdom given a new name, written by Mandy Collins from Business Day 10 Aug 2011.
View full article here.
The all too familiar “I’m eating for two” adage is now no longer an excuse to double on what you eating. Nowadays, it’s known that the diet for an expectant woman is not about how much is eaten, but about maximizing nutrition with smart food choices.
Women are now getting back to their pre-baby weight in record time through eating correctly during pregnancy. They are not gorging and overeating on the wrong foods, they are nutrition savvy, go to nutritionist for assistance, they are supplementing correctly and they are staying active! It’s a simple formula that goes a long way.
In a nut shell –I recommend eating organic food as much as possible,( if this isn’t possible don’t sweat it, just make sure all your animal products, including chicken, meat and dairy are all hormone free and free range.) Make sure at least half your diet consists of raw fruit, vegetables, nuts and seeds, the rest coming from lean, hormone free protein sources and some wholegrains. Essential fats are vital and keep your moods in check, and cravings at bay, salmon, nuts and seeds, avocado and a good quality Omega 3 fish oil that is free of PCB’s and mercury.
Maintaining a healthy diet with foods that provide key nutrients is important throughout pregnancy. Folic acid, the synthetic form of folate, is vital for producing healthy red blood cells and may lower the likelihood of a baby being born with neural tube defects. Calcium-rich foods build strong bones and teeth and also may play a role in maintaining healthy blood-pressure readings. Iron is essential for healthy blood; and omega-3 fats, especially those found in cold-water fish – such as salmon, sardines and mackerel – are important for a developing foetus and are vital to brain and neurological development.
Pregnancy takes each mother-to-be on an emotional and physical journey filled with ups and downs, so it is of the utmost importance for Mom to keep herself healthy. Here are a few tips to help achieve a fit and healthy pregnancy:
1. Take Your Vitamins
Right now, you are working on one of the most important jobs you’ll ever undertake. You are growing a baby, and you need to take in the right kinds of nutrients, vitamins and minerals to keep you and your little one healthy.
Folic acid supplements have been shown to significantly decrease the incidence of neural tube defects. Natural sources of folic acid include orange juice, peas and green leafy vegetables.
Folic acid is a water soluble vitamin and does not build up in tissues,” says Dr. Marguerite Lisa Bartholomew, maternal-fetal medicine specialist at Cedars Sinai Medical Centre in Los Angeles, Calif. She says that folic acid should be in the woman’s system prior to pregnancy, at conception and during the first three to four weeks of gestation.
2. Eat Healthily
Pregnancy is a great time to eat delicious, balanced foods. Remember an expectant woman needs only 300 extra calories per day in order to support her unborn baby’s growth and development.
3. Gain Weight Sensibly
Some of the biggest obstacles that a pregnant woman faces with an excess amount of weight gain are the serious medical conditions that she puts herself at risk for. “Excess weight gain can lead to excessively large babies, with some increase in the risk of complications of childbirth. A mom-to-be may also experience a struggle in losing the weight after she has given birth.
4. Watch the coffee and other stimulants
Caffeinated beverages offer no nutritional value. Caffeine contains a stimulant that can increase heart rate and metabolism that may in turn cause stress to a developing baby.
5. Increase Your Water Intake
Most expectant women need approximately eight 8-ounce glasses of water per day during the course of their pregnancies. I encourage pregnant women to meet that recommendation for many reasons, since dehydration can cause water retention, preterm contractions, constipation, headaches, irritability and urinary tract infections.
6. Get Moving
Unless a mother-to-be has specific medical conditions that advise against it, expectant women should exercise moderately during the course of their pregnancies. It is recommended to exercise for at least 30 min a day.
Be cautious, however, about the type of exercise routine that you choose (pregnant women should avoid activities that may put themselves and their unborn baby at risk, including horseback riding, skiing, hockey and kickboxing. Always be on the lookout for telltale signs that suggest that you may be overdoing it.
7. Don’t diet while you’re pregnant
Dieting during pregnancy is potentially hazardous to you and your baby. Many weight-loss regimes are likely to leave you low not only on calories, but on iron, folic acid, and other important vitamins and minerals.
Weight gain is one of the most positive signs of a healthy pregnancy. Women who eat well and gain the appropriate amount of weight are more likely to have healthy babies. So if you’re eating fresh, wholesome foods and slowly adding pounds, relax: You’re supposed to be getting bigger. Just remember, you’re not really eating for two!
8. Eat frequent, smaller meals if you like
It’s fine to get creative with your eating schedule during pregnancy. If nausea, food aversions, heartburn, or indigestion make full-size meals unpleasant, try eating five or six mini meals scattered throughout the day. This will also help keep cravings at bay and balance your blood sugar levels.
If you’re most hungry between traditional mealtimes, go ahead and eat when the feeling strikes. Eating in a pattern that works for you will help you meet your nutritional needs during pregnancy.
9. Treat yourself to something sweet on occasion
Processed foods, packaged snacks, and sugar-loaded desserts shouldn’t be the mainstay of your diet, but you don’t have to give up all your favourite goodies just because you’re pregnant. Some smart – and tasty – snack ideas to try: A banana smoothie, some frozen berries, raw almonds, avo on toast, apple and peanut butter so many different healthy options.
Don’t beat yourself up if you cave in to temptation. The occasional cookie or piece of cake won’t hurt you or your baby.
10. Fine-tune your diet – even if you already eat well
Almost all pregnant women need to get more protein, more of certain vitamins and minerals such as folic acid and iron, and more calories (for energy). If your diet is poor to begin with, making the transition to eating nutritious meals is one of the best things you can do for your baby’s health.
But eating better doesn’t mean eating more – or rather, not much more. If you start off at a healthy weight, you need no extra calories during the first trimester, about 300 extra calories a day in the second trimester, and about 450 extra calories a day in the third trimester. If you’re overweight or underweight, you’ll need more or less than this, depending on your weight gain goal.
What to avoid: sushi, alcohol, and soft cheeses, to name a few
Steer clear of raw seafood (such as oysters or uncooked sushi), unpasteurized milk and cheese made from unpasteurized milk soft cheeses, such as Brie or Camembert, pâté, and raw and undercooked meat and poultry. All are possible sources of bacteria that can harm an unborn child.
Nearly all fish contain traces of methyl mercury, a metal believed to be harmful in high doses to the growing brains of foetuses and young children. The FDA recommends limiting your consumption of fish to about 12 ounces a week, the equivalent of about two servings.
Drinking alcohol during pregnancy can cause physical defects, learning disabilities, and emotional problems in children, so many experts recommend that you give up alcohol for your entire pregnancy.
Consider cutting back or skipping caffeinated beverages. That may be a snap if you’re suddenly revolted by the stuff during your first trimester. If you’re still craving it, cut back very gradually to avoid side effects such as headaches.
Some studies suggest that women who consume 200 or more milligrams (mg) of caffeine per day (about one 12-ounce cup) are twice as likely to miscarry as women who consume no caffeine. Large amounts of caffeine have also been linked to slightly lower birth weight and even stillbirth.
In addition to coffee, caffeine is found in teas, colas, other soft drinks, cocoa, and chocolate. Switch to decaffeinated brews and sodas instead.
Start taking a prenatal vitamin-mineral supplement
In an ideal world – free of morning sickness and food aversions – a well-balanced diet would be all an expectant mom needed to meet her nutritional needs. But in the real world, a vitamin-mineral supplement helps ensure that you’ll get the nutrients you need.
Make sure the vitamin you choose contains folic acid. A lack of this B vitamin has been linked to neural tube birth defects (NTDs) such as spine bifida.
Another important nutrient that researchers now believe may help prevent NTDs is choline. You need 450 mg of choline a day during pregnancy, and most prenatal vitamins don’t contain it, so you’ll have to get it from food.
Later in your pregnancy you may need to take iron or calcium supplements to make sure you’re getting enough of these key minerals. Many experts also recommend taking a vitamin D supplement throughout pregnancy.
Spirulina
Spirulina is a microscopic blue-green algae that has been used as a significant food source for centuries. Its exceptional food value was recognized by the ancient Aztecs. Rediscovered in the 60′s Spirulina seems to be the ultimate source of nutrition available to mankind today. No other algae has been the subject of such intense research over the past 30 years
While women are pregnant, the baby in their womb will rapidly absorb nutrients. If the pregnant mother does not get sufficient nutrients from food while her baby is growing, she will become depleted of these nutrients herself.
Marcus Rohrer Spirulina is easily absorbed by the body and provides the richest and most complete source of natural nutrients for pregnant women. Marcus Rohrer Spirulina supplements can prevent nutrient deficiency after the baby is born.
Iron for women and children’s health
Iron is essential to build a strong system, yet is the most common mineral deficiency. Spirulina is rich in iron, magnesium and trace minerals, and is easier to absorb than iron supplements
It’s a perfect supplement. Iron-deficiency anaemia in mothers and children is the most prevalent nutritional disorder. Pregnant women can use Marcus Rohrer Spirulina’s vegetable protein and bio-available iron.
In India doctors prescribe Spirulina for pregnant and nursing mothers and their infants.
It is an ideal supplement for pregnant and nursing mothers providing extra protein and iron in a chemical and hormone free manner.
People are eating less meat and dairy protein because they want to lower fat, cholesterol, and chemicals in their diet.
Optimum Nutrition for you and your baby!
Optimum nutrition during pregnancy is vital to give your baby the best start in life and beyond. Even the slightest nutrient deficiency during pregnancy can have a major effect on the health of your baby.
Healthy Pregnancy Diet for Two
Your pregnancy diet is vitally important to the health of both you and your baby.
Great nutrition during pregnancy reduces the risk of birth defects and is essential to your own well being and your baby’s growth, intelligence, health and happiness.
Good pregnancy nutrition requires getting higher levels of protein, vitamins, minerals, phytonutrients and essential oils from super-healthy foods and supplements. Eating foods in their most natural unprocessed state is vital. Skip the sugar and all the toxic boxed foods, think fruit, vegetables, lean protein and whole grains and a good amount of essential fats. You and your baby are what YOU eat!
Don’t forget to supplement!
Foods to avoid during pregnancy include sugar, caffeine and alcohol.
How much to eat?
Although pregnancy requires twice as much nutrition, that doesn’t mean eat twice as much food. An extra 300 calories a day is the most your baby needs.
With high quality whole food supplements and fish oil supplements you can get twice the nutrition at a fraction of the calories.
As for all athletes, nutrition for swimmers involves a proper mixture of protein, carbohydrates, and fats in their diets. Protein is essential for muscle development and repair, carbohydrates provide energy for high intensity exercise, and fats provide energy for extended endurance exercises. In the proper combinations, these three provide the energy and muscular needs of swimmers. To that end, experts recommend that 60 percent of a swimmer’s calories should be carbohydrates, 15 percent should be protein, and the remaining 25 percent should be fat.
Low energy is simply not an option for an Endurance Athlete!.Here is a quick look at the top 10 foods every endurance athlete should have on their shopping list.
1. Quinoa (pronounced KEEN-wah), also known as a “super food” for its high nutritional profile, is my favorite fast cooking grain. It cooks in just 10-15 minutes. Quinoa is an ancient high-energy grain from South America. The Incas used it to increase the stamina of their warriors and allow them to run long distances at high altitudes. It is an ideal food for endurance. Quinoa is a complete protein; meaning is has all 9 essential amino acids comparable to milk! Therefore. it is perfect for vegetarians concerned with protein intake. It is also a good source of manganese, magnesium, iron, zinc, potassium and calcium. Because it is gluten free, it is very easy to digest. Quinoa has a slight nutty flavor and crunchytexture. I recommend trying to incorporate this whole grain into a variety of yourmeals. From Breakfast to Dinner it can be very versatile.
2. Almond Butter is a great, healthy alternative to traditional peanut butter. Almond butter is a nutritional powerhouse that contains significant amounts of protein, calcium, fiber, magnesium, folic acid, potassium, and vitamin E. Nutbutters are a great source of protein, and will keep you full. Try them onbananas, bagels, or sprouted grain toast.
3. Leafy greens (spinach, watercress, swiss chard, collard greens) are the number one foodmissing from most of our diets, yet should be the most consumed. They arechock full of nutrients vital for athletic performance – high in calcium, vitamin c, magnesium, zinc, iron and many other nutrients. Including more greens in your daily diet will increase your energy and crowd out other foods that aren’t as nutritious. Plus, greens cook fast! Sauté them with some garlic and olive oil or add your favourite condiments.
4. Salmon is a great source of protein that won’t leave you feeling sluggish plus is one of the best sources of the essential fatty acid omega 3. Essential Fatty Acids help you burn excess fat, restore health to the cardiovascular system, relieve arthritis pain and inflammation, strengthen the immune system, improve oxygen transport and muscle maintenance. Try salmon grilled with some soy or teriyaki sauce.
5. Oatmeal is another great source of complex carbohydrates and one of my personal favourites before any sporting event.. It is easily digested and does not seem to ever cause discomfort. Try adding nuts, fruit, and cinnamon for a warm, tasty breakfast. Rolled oats will cook in about 10 minutes making this a great option before a long workout. You can also bake rolled oats with apples, pears, maple syrup, and cinnamon for a yummy fruit crisp. Look for the gluten free oats made by Bob’s Red Mill.
6. Blueberries: contain vitamins C and E and beta-carotene. In addition, blueberries contain phytochemicals, like anthocyanins and phenolics that can also act as antioxidants.
7. Fruit: Any kind of fruit will do. Use the sweet taste of fruit to satisfy your sugar cravings, without adding to your waistline. Add a variety of colors to your palate to get the most benefits- from vitamin c, to other potent antioxidants. I always have on hand some bananas, and whatever seasonal fruit is available. Frozen fruits are also great to stock up on, just make sure there isn’t any added sugar.
8. Vegetables should be an athlete’s best friend. Add as many as possible to your diet depending on what is in season. In the fall, root veggies like carrots and parsnips are in season – as well as sweet veggies like yams and sweet potatoes. In the spring, green vegetables like broccoli, asparagus, and spinach are in season. If you don’t have a lot of time, making a stir-fry with your favorite
veggies is the best way to get in those 5-9 servings each day.
Spirulina: is considered the healthiest food on Earth. It contains the most beneficial combination of powerful nutrients and has amazing healing properties.
Spirulina provides you with:
| polysacharides | copper | vitamin C |
| chlorophyl blood purifier | manganese | vitamin D |
| phycocyanin (blue pigment – inhibits cancer) | phosphorus | vitamin E |
| irons (easier absorbed than iron supplements) | sodium | carotenoids |
| rare essential fatty acids (GLA, omega-3 EFA, DHA) | zinc | magnesium |
| B complex vitamins (the highest source os B12) | calcium | chromium |
| beta carotene (10 times more concentrated than in carrots) | provitamin A | enzymes |
| vegetable protein | selenium | sulfolipids |
| carbohydrates | potassium | glycolipids |
Spirulina can protect cardiovascular health by lowering blood pressure and blood cholesterol levels. It also contains a number of antioxidant vitamins and minerals, including vitamins C and E, beta carotene, manganese, copper, zinc, chromium, iron and selenium. These antioxidants boost immune function and can help prevent some types of cancer.
Spirulina contains a lot of vegetable protein. A single dose of spirulina is made up of more than 60% protein; that makes it higher in protein than chicken, fish or beef. Spirulina’s vegetable protein is easier to digest than animal protein, and since it’s a water soluble protein, it doesn’t contribute to weight gain.
Athletes often use spirulina supplements to boost their performance. Spirulina can help protect athletes from the symptoms of overtraining by supporting the immune system. Spirulina can also help to improve athletic endurance.
Studies have shown that spirulina boosts the metabolism and helps the body burn fat rather than carbohydrates when exercising. Spirulina supplementation also reduces the amount of oxidative stress sustained during athletic training, and helps increase antioxidant activity within the body in the period immediately following a workout or training session. By boosting the metabolism and protecting against oxidative stress, spirulina supplements can increase athletic endurance.
Spirulina boosts endurance by helping the body to metabolize fat. This reduces the body’s dependence on carbs for energy, which helps to keep energy levels higher throughout the duration of the workout and can contribute to increased athletic endurance. Spirulina’s high levels of antioxidants prevent the accumulation of toxic free radicals in your muscles during exercise; accumulation of toxins in the muscles is one of the primary causes of muscle fatigue during exercise and training.
Calcium & Magnesium
Magnesium is usually paired with calcium in supplements because they are both important in bone health and help prevent chronic fatigue, muscle cramps, heart palpitations, and many PMS symptoms including nausea and irritability. Avoiding these issues are important for athletes because things like fatigue and muscle cramps can severely impact performance and lead to injuries.
Fish Oil
The benefits of fish oil are countless and are important for athletes, and non-athletes, alike. Whether you’re looking to improve concentration, decrease soreness and inflammation, build and repair muscle, improve joint health, or get rid of stubborn body fat, a few fish oil capsules a couple of times a day can make a world of difference.
Whey Protein
Whey protein is a low fat, low carb, quick absorbing option to help people to meet their daily protein needs. Protein is important for athletes because it’s involved in muscle building and repair, hormone and antibody production, nutrient and oxygen transport .
Now I’ll readily acknowledge that eating a diet consisting of a variety of fresh fruits, veggies, lean proteins, quality carbohydrates, and good fats should always be the first step in meeting our body’s nutritional needs. But, as highly active individuals in a non-perfect world, we could all use a little help in meeting these needs. Knowing that, having a better sense of what supplements you could or should be taking, and taking those products on a regular basis can have a major impact on the way you look, feel, and perform.
Nutritional Needs During Training
A swimmer’s nutritional needs are greatly increased during the competitive season when swimmers are in training. According to the American Dietetic Association, while in training nutrition for swimmers should include:
In addition, some experts suggest that the diet should be supplemented with a pharmaceutical grade, standardized synergistic multivitamin/mineral complex.
Preparing for a Meet with Carbohydrate Loading
In general, a swimmer’s nutritional needs while preparing for a meet, or competition, would be the aforementioned methodology. But there are additional ways to use the diet to significantly increase athletic performance. One of the most popular of such methods is called “carbohydrate loading.”
Carbohydrate loading is only useful to endurance athletes, such as swimmers, who will be in competition for a minimum of 90 minutes, but it has proven to be remarkably successful.
Carbohydrates (such as vegetables, grains, and beans) are the primary fuel source of the body. The body’s digestive system converts carbohydrates into sugar, which then enters the cells to provide necessary energy. Some of this sugar is stored in the muscles as glycogen. But the muscles only store enough glycogen to sustain normal recreational exercise. If one exercises intensely for more than 90 minutes, glycogen stores will be depleted and athletic performance (and stamina) suffers-but not if one practices carbohydrate loading.
Step One: A week before the planned meet, the swimmer will reduce carbohydrate consumption to about 55 percent of the daily calories, but increase protein and fat consumption to compensate for the reduced amount of carbohydrates. The training level and intensity, however, will remain the same, which will cause a depletion of the swimmer’s carbohydrate stores.
Step Two: Approximately four days before the meet, the swimmer will increase carbohydrate consumption to 70 percent of the daily calories and reduce some of the fat consumption to compensate for this increase. (Some of the training levels will also be reduced so as to conserve glycogen stores). The day before the meet, the swimmer will completely rest and will not perform any physical fitness or exercise activities.
Studies have shown that, for a man, carbohydrate loading can increase the glycogen stores in his muscles by as much as twice the normal amount. Although he will still need to replenish his stores during the meet with a sports drink or a piece of fruit, this additional glycogen storage will increase his endurance levels. (Unfortunately, there are not many studies on the effects of carbohydrate loading on women to enable nutritionists to offer specific advice).
Recovery Nutritional Needs
Nutrition for swimmers, however, extends beyond the training and actual competition period. Indeed, the recovery period (the time immediately after training or competition, when the swimmer replenishes his energy stores and repairs muscle) is an essential part of this process.
And the swimmer has only 45 minutes to enact this part of the process.
The 45-Minute Nutritional Advantage
Studies have shown that athletes who eat and drink within 45 minutes after practice recover more quickly than those who do not. One 2004 study, conducted by Dr. Stager, showed that athletes who drank chocolate milk after their morning practice (during this crucial 45-minute period) were better able to perform athletically during their afternoon practice. It appears, said Stager, that muscles do not easily absorb nutrients after two hours. Although there are many reasons why chocolate milk, in particular, may have been so effective in this study (i.e., its sugar content boosted energy and its liquid content was more rapidly absorbed by the body), there is little doubt that there is, indeed, a recovery benefit for those swimmers who eat and/or drink after practice.
The results of this and other studies have led researchers to propose a recovery diet for swimmers and other athletes. Within 45 minutes after practice, say experts, a mixture of carbohydrates (for energy) and protein (for muscle repair) should be consumed. The carbohydrates should be composed of colourful fruits, vegetables, and breads while the protein may be derived from from peanut butter, nuts, and high quality protein powder.
Though proper nutrition for swimmers can be a complicated subject, scientific research is paving the way for a proper understanding of this process. Science has shown that those swimmers who know what, when, and how much to eat have a decided competitive advantage over their peers. Indeed, these studies have proven that proper nutrition for swimmers may be even more important than technique and practice in improving athletic performance.
Fortunately, such nutritional choices are completely within a swimmer’s realm of control.
Organic FoodEat organic food as much as possible, if this isn’t possible don’t sweat it, just make sure all your animal products, including chicken, meat and dairy are all hormone free. Make sure at least half your diet consists of raw fruit, vegetables, nuts and seeds, the rest coming from lean, hormone free protein sources and some wholegrain.
In terms of supplements and whole foods, I am a huge fan of Marcus Rohrer Spirulina©; I swear by it and believe it to be an extremely important supplement. If there is one thing you absolutely should be taking its Marcus Rohrer Spirulina©, I like research and real human clinical trials, so I always make sure with any supplement that it can really hold its own ground and do what it claims!
As the temperature drops and the dark days descend upon us, the winter months can affect us all emotionally and physically…but it doesn’t have to be that way! Here are my tips to for a supercharged healthy winter….!
SAD (seasonal affective disorder) is showing it’s face again as the days become shorter and people are being exposed to less sunlight. Research shows that 25 million people suffer from the disorder with the majority of them being women.
The lack of sunlight means a result in less serotonin, the mood enhancing chemical responsible for controlling hunger and feelings of well being. When serotonin levels are low people often experience feelings of depression, change in appetite, shift in sleep patterns, irritability and so on. Serotonin levels are lowest in winter, as the amount we produce is linked to how much sun we’re exposed to. Some people are prone to low serotonin anyway, and a lack of light can tip them into depression. But there’s another reason, and that is lack of vitamin D. This mood-boosting vitamin relies on sunlight on the skin. So, how do you get more winter light? One way is to spend more time outdoors. And if you combine exercise with sunlight exposure, that’s all the better.
Give some love:
Researchers have confirmed that joy and laughter trigger the release of chemicals in the brain that enhance your immune function, protecting you from invading germs. Start by stroking your pet for an immune-boost. A study from Wilkes University found that stroking a dog for 18 minutes caused a significant increase in secretory immunoglobulin A (IgA), your body’s natural antibody against colds and flu. No pet? Don’t fret! Many recent studies have found that simply touching a loved one affectionately — giving them a shoulder rub, for instance — causes a similar benefit, and also helps lower the levels of stress hormones that interfere with white blood cell function.
Supercharge your system with Spirulina!
There is nothing like it! Medical studies show Spirulina stimulates immunity which helps fight colds and flu.Marcus Rohrer Spirulina is a powerful tonic for the immune system and may help prevent colds and flu this winter.
Medical studies have found that Spirulina not only stimulates the immune system, it actually enhances the body’s ability to generate new blood cells which fight bacteria and protect your body.
So, prepare your body for winter by supporting your immune system with Marcus Rohrer Spirulina®, a powerful, tried and tested 100% natural multi-nutrient, backed by scientific research.
According to Richard Kozlenko D.P.M., Ph.D., M.P.H., and Ronald H. Henson, writing in the Healthy & Natural Journal, Volume 3, Issue 5: “Feeding studies show that even small amounts of Spirulina build up both the humoral and cellular arms of the immune system. Spirulina accelerates production of the humoral system (antibodies and cytokines), allowing it to better protect against invading germs.”
The cellular immune system includes T-cells, macrophages, B-cells and the anti-cancer natural killer cells. These cells circulate in the blood and are especially rich in organs like the liver, spleen, thymus, lymph nodes, adenoids, tonsils and bone marrow.
Spirulina is approved in Russia as a “medicine food” for treating radiation sickness because it is rich in phycocyanin which scientists have found stimulates blood production.
Apart from its immune boosting properties, Marcus Rohrer Spirulina®, is also used to boost energy and stamina and help detox the body. It is quite simply the most powerful multi-nutrient nature has to offer.
Your R&R time! Make time for you!
Studies show that your immune system function drops by an average of 60% after just three nights of poor sleep, so be sure your are getting plenty of quality rest, at least eight hours each night. Carve out some time in your schedule for relaxation and control stress with meditation, and exercise.
In Chinese medicine, winter is believed to be connected to the kidneys which are involved which adrenal function (energy) and water. When the days get shorter so should yours, so ensure that you get adequate sleep. Winter is a time to rest your adrenal glands, detox, conserve energy perhaps introducing meditation and do gentle exercise such as walking. Eat your evening meal as early as possible and ensure that is isn’t too heavy.
Out and about! Get Moving!
Physical activity is essential for a strong, healthy immune system; find a fun activity that gets your heart pumping three to five times a week. I love training in the winter – first thing in the morning, nothing beats the feeling! Try it, go to gym or a brisk walk in the cold, its invigorating!
This is a sure way to get your mood elevated. The weather may leave you wanting to stay inside and hibernate and if this is the case you can still find ways to move your body. Turn the radio on or put on your favorite music and dance
Diet Check! To ensure you get plenty of immune-boosting nutrients, eat plenty of fresh fruit and vegetables. Eat what you can raw, and lightly steam the rest. Avoid frying anything as this introduces harmful free radicals that increase your toxic load.
You want to make sure that you avoid raising blood sugar levels constantly because this will have you crashing throughout the day. Foods to avoid are: white flour, white sugar, processed foods, coffee, etc. Eat whole foods, whole grains, fruits and veggies which all promote serotonin levels and make sure to eat enough protein. Sugar is not good news at the best of times, but studies show that it can actually depress immune activity, so avoid any forms if you are fighting an infection. Also avoid refined grains (which quickly digest down to sugar and contain few nutrients), instead opting for wholegrains (oats, rye bread, brown rice etc). Don’t cheer yourself up with carbs.
Watch that you don’t gain extra pounds due to overeating the wrong foods. Comfort foods in moderation are fine, but in winter it is tempting to over indulge. Don’t turn into a couch potato just because the temperature drops a few degrees.
LAUGH!!! Watch a funny movie. Go out with a friend that always knows how to put you in a good mood. Take a warm bubble bath with a scented candle, dive into a good book. There are so many things you can do to lift your spirits, don’t let the weather get you down!
The fit fighting immune diet
The ideal immune-boosting diet is, in essence, no different from the ideal diet for anyone. Since immune cells are produced rapidly during an infection, sufficient protein is essential. Eating the right kinds of fats is important too. Diets high in saturated or hydrogenated fat suppress immunity and clog up the system, while essential fats – found in oily fish, nuts and seeds – boost immune function.
Look and feel great this winter without packing on the kilos.In order for anyone to keep weight gain to a minimum during the winter we must first understand why we gain weight at this time of the year and how we can resolve this unhealthy phenomenon.
As the seasons change, so should your diet. Once the summer heat has melted into colder temperatures, your tongue won’t be calling out for cooling, refreshing foods any longer. Instead, your body will be begging for hearty, comforting meals that are often more calorie dense than our lighter summer meals.
It’s natural in the animal kingdom, to fatten up for the cold winter months ahead in order to survive. Maybe we did years ago when food was less accessible in winter and shivering in the cold caused us to burn our fat stores quickly. But now, with central heating, an abundant access to food 24/7 and a coffee shop at every corner there is really no need to store excess fat in order to survive! Though these old instincts are plausible as a partial cause of winter weight gain, there are more complex – and controllable – causes too. The most important involves a decrease in both sunlight and physical activity. Together, they can contribute to enough of a calorie imbalance to cause weight gain. Here’s how.
SUNLIGHT
Some people are particularly sensitive to light deprivation, caused by the decrease in daylight hours during the winter or not getting enough Vitamin D, particularly if you’re in an office before the sun rises and in an office after it sets which tends to be earlier in winter. A lot of us are affected to some degree, prompting increased food cravings and weight gain. These food cravings may be a result of the seasonal changes in the brain chemical serotonin.
FOOD
In order to increase the feel good hormone serotonin you’re probably frequently tempted to dig into the likes of all things ‘moreish’ like pasta, rusks and biscuits– only to kick yourself later when the numbers on the scale have crept up. People generally put on 2 – 4kg during the winter months, over five years this is approximately 10kg! No wonder people say as they age they really need to watch what they eat! In my view it isn’t about your age, but an accumulation of bad eating habits!
People also exercise less; they sleep in a little longer, lie on the couch and watch DVDs so in total you move less. In winter we cover up – big jackets, baggy pants, so we feel less conscious about our bodies. Truth is we can stay in shape and healthy all through the year with some simple guidelines!
Weight loss and maintenance is pretty simple: eat less and move more. Most diets are aimed at reducing calorie intake. Ideally, we should lose fat and maintain lean body mass and this requires a different macro-nutrient ratio, coupled with some resistance exercise. We also want to feel good, look good, have a great sex drive, more energy, great skin and hair, a strong immune system, a positive outlook and a zest for life!
The cleaner you eat, the leaner and healthier you’ll be. Here I mean lean proteins, fruit, and an abundance of vegetables, some whole grains and essential fats. At least half of your diet should comprise raw fruit, vegetables, nuts and seeds. The rest should comprise lean, hormone-free protein sources, mainly fish. Wholegrains like quinoa are great but stay away from the overly processed and refined whole grains, including bread or anything with wheat!
Our diets and environment have changed radically in the last 100 years. When you consider that the body and brain are entirely made from molecules derived from food, air and water and that what we eat and drink fundamentally affects our brains and body chemistry.
The evidence is there if you look for it. You can change how you think and feel by changing what you put into your mouth.
There is little doubt that the incidence of depression is increasing. According to research at London University and Warwick University the incidence of depression among young people has doubled in the past 12 years.
However, whether young or old, the question is why and what can be done?
There are those who argue the increasingly common phenomenon of depression is primarily psychological, and best dealt with by counselling. There are others who consider depression as a biochemical phenomenon, best dealt with by anti-depressant medication. However, there is a third aspect to the onset and treatment of depression that is given little heed: nutrition.
It is an essential component to look at, whether you treating depression biochemically or through counselling, what you eat could make the world of difference.
Why would nutrition have anything to do with depression?
Firstly, we have seen a significant decline in fruit and vegetable intake (rich in folic acid), in fish intake (rich in essential fats) and an increase in sugar consumption. Each of these nutrients are strongly linked to depression and could, theoretically, contribute to increasing rates of depression.
Secondly, if depression is a biochemical imbalance it makes sense to explore how the brain normalises its own biochemistry, using nutrients as the precursors for key neurotransmitters such as serotonin.
Thirdly, if 21st century living is extra-stressful, it would be logical to assume that increasing psychological demands would also increase nutritional requirements since the brain is structurally and functionally completely dependent on nutrients.
Dieting in general tends to lower serotonin in the brain and this can cause depression in susceptible people. Interestingly, this effect seems to be more likely to occur in women than men (women being more susceptible to depression in general).
First and foremost, nutrient intake per se affects the production of neurotransmitters with the effects being both direct and indirect.
In a very direct way, specific amino acids are the precursors for specific neurotransmitters in the brain. Tryptophan is a precursor for serotonin in the brain and the amino acid tyrosine (as well as phenylalanine which converts into tyrosine in the body) is the precursor for dopamine (and subsequently adrenaline/noradrenaline).
So, what evidence is there to support sub-optimal nutrition as a potential contributor to depression? These are the common imbalances connected to nutrition that are known to worsen your mood and motivation:
THE Sweet Blues
One factor that often underlies depression is poor control of blood glucose levels. The symptoms of impaired blood sugar control are many, and include fatigue, irritability, dizziness, insomnia, excessive sweating (especially at night), poor concentration and forgetfulness, excessive thirst, depression and crying spells, digestive disturbances and blurred vision.
Since the brain depends on an even supply of glucose it is no surprise to find that sugar has been implicated in aggressive behaviour, anxiety, hyperactivity and attention deficit, depression, eating disorders, fatigue, and learning difficulties.
The second reason excessive consumption of refined sugar is undesirable is that it uses up the body’s vitamins and minerals and provides next to none. Every teaspoon of sugar uses up B vitamins for its catabolism, thereby increasing demand. B vitamins, are vital for maintaining mood.
Most trials in which people lose weight report improvements in mood. If you look better you’ll probably feel better about yourself. But, in this trial (Arch Intern Med. 2009;169[20]:1873-1880) the positive benefit of losing weight didn’t produce the same long-term improvement in mood for those eating a low carb, high protein diet compared to a low fat, high carbohydrate diet.
This essential finding was also reported in trials giving people a high protein breakfast versus a high carbohydrate breakfast. Logically, one might think that high protein means more amino acids, and more amino acids such as tryptophan would mean more serotonin. But the reverse is true. Brain levels of serotonin, and mood, go up after eating carbohydrate not protein, even when there’s no tryptophan in the food [R. Wurtman and J. Wurtman, ‘Carbohydrates and depression’, Scientific American, Vol 260(1), 1989, pp. 68–75] While this seems counter-intuitive there’s a simple reason for it.
There is an interaction with the carbohydrate intake of the diet. Diets very high in carbohydrates and low in protein are known to raise plasma tryptophan and serotonin levels (which is probably why such diets make some people sleepy and dopey).
However this may explain why some people who are prone to depression tend to crave low-protein/high-carbohydrate foods at certain times (stress, seasonal affective disorder), they are trying to self-medicate themselves and improve serotonin levels.
Tryptophan, the protein constituent from which we make mood-boosting serotonin, is carried from the blood into the brain by insulin, and insulin is only released if you eat carbohydrate.
Both dieting in general and low carbohydrate/higher protein diets in specific can cause issues with depression in susceptible people.
The key here is to eat the right nutrient rich carbohydrates, we keep hearing it all over the show, Low Gl, non processed, closest to nature wholesome carbs, fruit and veggies!
What to supplement:
Feel Good FATS
Omega-3 fats have a direct influence on serotonin status, probably by enhancing production and reception. According to Dr J. R. Hibbeln, who discovered that fish eaters are less prone to depression, ‘It’s like building more serotonin factories, instead of just increasing the efficiency of the serotonin you have.’
Omega 3 fats are effective for severe depression too. A recent trial published in the American Journal of Psychiatry tested the effects of giving 20 people suffering from depression, who were already on anti-depressants but still depressed, a highly concentrated form of omega-3 fat called ethyl-EPA, versus a placebo. By the third week, the depressed patients were showing major improvement in their mood, while those on placebo were not.
B VITAMINS, AND DEPRESSION – B vitamins act as co-factors in key enzymes that control both the production and balance of neurotransmitters. This enzyme process is highly dependent on folate, as well as B12, B6. Folate deficiency is extremely common among depressed patients..
Tryptophan
While supplementing tryptophan itself has proven a somewhat effective anti-depressant, even more effective is a derivative of tryptophan that is one step closer to serotonin. This is called 5-hydroxytryptophan, or 5-HTP for short. In total, there have been 29 studies on 5-HTP showing it to be highly effective for depression. Given that 5-HTP is less expensive and has significantly fewer side-effects, it is surprising that doctors and psychiatrists virtually never prescribe it.
Good Mood Food!
Here are a few tips to keep your moods in check !
In addition to simple lifestyle changes such as encouraging exercise and outdoor activity to maximise light, reducing stress and recommending counselling, the following diet and supplement advice may help:
DIET – four things you can do now to feel good!
The most important thing is to keep your blood sugar levels balanced throughout the day, and to eat a diet rich in Omega 3 and tryptophn, which help you make and use serotonin in the brain.
It’s always best to choose foods that contain tryptophan, a constituent of protein from which the body makes serotonin.
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