The Hormone Diet

Low-Carb Lifestyle Slowing You Down?

Carbohydrate restriction is a proven way to stimulate weight loss; removing foods like bread, pasta, cereals, rice, muffins and other grain products from your diet for a period of time assists with “retraining” and improving your body’s response to insulin, the ultimate key to any effective weight loss plan.

 Keeping insulin levels low is the rationale behind low-carb diets and the reason I recommend the Glyci-Med way of eating in my book, The Hormone Diet. But the low-carb lifestyle can have drawbacks. Some people feel a slight decrease in energy or in mood when they limit carbs, and because these foods are a source of fiber, removing them often causes a nasty case of constipation!

Why is constipation so bad?

If things are not “moving along” properly at least once (optimally, 2-3 times) per day it is tough to feel healthy, let alone slim. Obvious negative issues associated with constipation include feeling bloated, pain in the abdomen, occasional cramping and abdominal distention.

Not only is constipation unpleasant, it is not without repercussions on other aspects of your health. Simply stated, the longer waste remains in your large intestine, the longer undesirable byproducts of digestion and elimination will be permitted to reabsorb into your system. This can result in headaches, fatigue, increased menstrual pain and cramping, acne and other signs of toxicity. Chronic constipation can increase the risk of certain types of cancers; breast and colon cancer rates have been found to be higher in women with a history of chronic constipation. I encourage you to do something today if this is a pattern of constipation in your past or if you experience an acute response to reducing grains in your diet.

Why are laxatives not your best option?

In my opinion, it is always better to ease constipation without the use of laxatives, even avoiding herbal laxatives like senna and cascara if possible. Dependency on laxatives is common with chronic use and some laxatives can be irritating to the digestive tract lining. Laxatives can also act as a diuretic and cause loose stools. This leads to fluid and electrolyte loss, placing stress on the body’s ability to maintain hydration and may result in muscle cramps as potassium and magnesium are depleted. Over time, dehydration and electrolyte imbalance results, putting stress on all the internal organs.

What can you do? It is not always necessary to add grains back into your diet to correct the problem. There are highly effective ways to re-establish healthy bowel function while continuing your low-carbohydrate diet. Many supplements and foods have beneficial effects on the process of digestion as well as other aspects of your health, making them a great choice when you need a little extra “encouragement.” These include:

1. Acidophilus: The friendly bacteria Lactobacillus acidophilus lives in our digestive tract. Healthy bacterial balance in our digestive tract is easily affected by poor dietary habits and by the use of medications, such as birth control pills, corticosteroids and antibiotics. Everyone can benefit from the use of probiotics for healthy digestion, regular bowel function and immunity.

Acidophilus has also been found useful in the treatment and prevention of skin conditions such as eczema and also allergies. Studies have found that school children and adults who supplement with acidophilus get colds and the flu less often. Finally, healthy bacterial balance is essential for the breakdown and elimination of estrogen. If a bacterial imbalance is present, estrogen may not be properly broken down and removed from the body, resulting in symptoms like PMS and other hormonal imbalances.

2. Flaxseed: Add two to three tablespoons of ground flaxseed to your daily smoothie. It is a cheap and effective source of fiber and healthy oils. It is a potent protector against breast cancer because it contains lignands and also helps to prevent excess production of estrogen. Flaxseed acts like a natural aromatase inhibitor, the new class of drugs currently used in breast cancer treatment.

If you purchase ground flaxseed, ensure it is stored in a vacuum-sealed package and keep it in the freezer. Alternatively, you can grind it yourself with a coffee grinder. If you grind it yourself, prepare only enough to last a few days and keep it in the fridge. Once flaxseed is ground, the oils are exposed and may become rancid if not properly stored.

3. Essential fatty acids: Oils like fish oil, evening primrose oil, borage oil or hemp oil are great for healthy bowel function, natural anti-inflammatory protection, assisting with a healthy mind, memory and mood as well as smooth and supple skin. A tablespoon or two per day or three to four capsules per day may be all that is required. Simply add these to your smoothies—you won’t even know they’re in there! 

Here’s another tip: avocados can help protect against cancer due to their high levels of the antioxidant glutathione. Furthermore, researchers at Oxford University found that avocado extract inhibits glucose uptake by tumor cells by 25 to 75% and inhibits the growth rate of certain cancer cells. Try adding avocado to your salads or sandwiches for a dietary source of essential fatty acids.

4. Magnesium citrate: Magnesium is a natural muscle relaxant. It reduces sugar and chocolate cravings and is involved in over 300 enzymatic reactions in the body. Many people tend to hold tension and stress in the muscles of the abdomen and digestive tract. Taking magnesium (starting with a dose of 250 to 300mg twice per day) can reduce tension and cramping and may ease constipation without creating dependence. This is a much better choice than milk of magnesium.

5. Vitamin C: Vitamin C is absolutely crucial for a healthy immune system, collagen synthesis and repair, antioxidant protection and wound healing. It is also essential for support in times of stress. Taken in slightly higher amounts, it is a great natural laxative, making vitamin C all that plus a big o’ chips! The laxative effect of vitamin C will be reached in different people at different doses. Begin by taking 1,000 mg twice per day and increase the amount until you obtain the desired effects. It is best to take the vitamin C in divided doses throughout the day rather than all at once.

6. Consider a fiber supplement: Fiber not only promotes health, it can reduce the risk of certain chronic diseases like colon cancer, breast cancer as well as heart disease. Fiber may help lower LDL cholesterol (“bad” cholesterol) and total cholesterol and can help lower blood sugar, allowing better treatment and prevention of type 2 diabetes. It also may assist in weight loss. Insoluble fiber helps prevent constipation and promotes regular bowel movements. Foods like green beans, flaxseeds and cauliflower are high in insoluble fiber. A supplement of psyllium may also be helpful; it contains a mix of both insoluble and soluble fiber.

 7. Always drink two liters or more of water each day.

With any weight loss program it is always more important to concentrate on wellness rather than just a drop in the number on the scale. This means maintaining healthy bowel function; getting a balanced intake of protein, healthy fats and complex carbohydrates; exercising; getting optimal sleep and managing stress. Always remember that it is loss of fat that you desire—not muscle, our metabolically active tissue.

EXERCISING YOUR HORMONES INTO BALANCE

Believe it or not, you can get results in as little as 30 minutes done 2-3 times a week. Here are the principles behind Hormone Optimization Training, designed by Dr. Turner to help you maximize the hormonal and fat-burning benefits of your workout while minimizing the time requirements:

1. Keep it short and sweet. All workouts are 30 minutes (maximum 40 minutes).
2. Give every workout your all. High intensity and maximal effort—to the point where you just can’t squeeze out one more rep—is a must for effective fat-burning and hormonal benefits. When you’re pushing yourself hard in the gym (or wherever you exercise), just remember your workout is short and it will all be over soon!
3. Complete your exercises with little rest between each circuit. Circuit training keeps your heart rate high throughout your workout. When you use this method, you basically get your cardio workout and resistance training all in one shorter session. Circuit training is also the best type of workout for improving insulin response, boosting testosterone and stimulating growth hormone. So you spend less time exercising but you reap even more benefits.
4. Work multiple muscle groups with each strength training session (but each muscle group is trained only once or twice a week). This approach is designed to increase growth hormone and stimulate more muscle groups at once. It also lets you complete more work in less time and ensures your muscles get the proper recuperation time they need between sessions.
5. Keep cardio sessions short and use intervals. Remember, intervals are a series of shorter periods of intense exercise separated by periods of brief rest or lighter activity. This method of training offers the most fat-burning potential and the greatest health benefits. It increases the intensity of your training too, which once again means greater benefits with less time spent exercising! Even cardiac patients can use interval training to improve their fitness.
6. Use yoga for its hormone-enhancing effects. Besides challenging and stretching your muscles, yoga can lower blood cortisol levels, reduce adrenalin and stimulate brain-calming GABA.
7. Consume the right stuff before and after your workouts for hormonal effects. Always consume a blend of protein and carbohydrate about an hour before and within 45 minutes after your resistance-training sessions. Limit fat in your post-workout meal. This combination is proven to stimulate more growth hormone release and encourage muscle gains. You can do cardio on an empty stomach (though you don’t have to), but eat your snack of protein and carbs (again, no fat) within 45 minutes of finishing your session. Drink only water during your workouts, no sports drinks allowed!

Hiring a personal trainer may seem like a daunting or expensive proposition, but don’t be afraid to try it, even for just a few sessions, if you feel you need help getting started and someone to show you proper form. (Some trainers will even charge less if you do your session with a partner.) Besides, we’re talking about an investment in your long-term health and well-being. I fully believe it’s some of the best money you will ever spend and encourage all my patients to do so. Get started with a complimentary fitness consultation with a CM Certified Personal Trainer. Please contact us at 416.579.9105 to book your appointment today!

Four Medical Tests That Will Determine Your Weight Loss Success 

There is a new formula for fat loss and it is no longer based solely upon calories: 

Hormonal Balance + (Calories In – Calories Out) = Lasting Fat Loss

You can ensure the elements of this equation are in check by requesting the basic blood tests I have outlined below from your MD or ND. This little bit of extra effort just might make all your hard work in the gym and in the kitchen pay off this year.

1.)    Thyroid Hormone Assessments:

1. Blood test(s) you want to request: TSH, Free T3 and Free T4
2. Why: These four tests are required to accurately assess the function of the thyroid gland, our master gland of metabolism. An optimal TSH should be less than 2.0, not the currently accepted 4.7 reported by most labs. T3 and T4 should be in the middle of your lab’s reference range. It’s almost impossible to have a low body fat with an improperly diagnosed or managed case of hypothyroidism. In fact, even a modest increase of thyroid-stimulating hormone (TSH) within the reference range may be associated with weight gain according to a study reported in Archives of Internal Medicine (March 2008).

 2.)    Vitamin D Status:

1. Blood test(s) you want to request: 25-OH Vitamin D3 (25-hydroxycholecalciferol)
2. Why: Vitamin D levels in the body at the start of a diet predict weight loss success according to research released at the Endocrine Society’s 91st Annual Meeting in Washington, D.C (June 12, 2009). For every increase of 1 ng/mL in level of 25-hydroxycholecalciferol—the precursor form of vitamin D and a commonly used indicator of vitamin D status—subjects ended up losing almost a half pound more on their diet. Higher vitamin D levels also predicted greater loss of abdominal fat. An optimal value for vitamin D in the blood is 125 or greater.

 3.)    Cortisol:

1. Blood test(s) you want to request: Cortisol (best tested in the blood before 9 am)
2. Why: High levels (more than 15 mcg/dl) of cortisol are detrimental for almost every tissue and organ in the body. It causes destruction of muscle, increases calcium loss from the bone, accelerates the process of aging and is linked to memory loss, anxiety, depression and low libido along with an increase in the deposition of fat around the abdomen.

 4.)    Insulin Resistance Assessment:

1. Blood test(s) you want to request: Fasting glucose and insulin and these same two tests repeated two hours after eating a high carbohydrate meal. You will go to the lab first thing in the morning after an 8 – 10 hour fast. Then leave the lab, eat a large breakfast (including orange juice, pancakes and syrup) and return two hours later for a second blood draw.  
2. Why: Although insulin plays an essential role in healthy body function, an excess of this hormone will absolutely make you fat. Not only does too much insulin encourage your body to store unused glucose as fat but it also blocks the use of stored fat as an energy source. For these reasons, an abnormally high insulin level makes losing fat, especially around the abdomen, next to impossible. The first sign of insulin resistance is elevated insulin after a meal followed by high fasting insulin. Insulin tends to be abnormal long before blood sugars start to rise typical of the diabetic state. Insulin resistance may be apparent with fasting glucose values greater than 5.0 mmol/L and fasting insulin greater than 36 pmol/L. Two-hour glucose readings of more 7.0mmol/L and insulin levels of more than or 259 pmol/L are also indicative of increased risk.

Make 2010 the year to get ‘back in balance’ by contacting Clear Medicine – Wellness Boutique at 416.579.9105 to book an appointment or email clinic@clearmedicine.com with any questions.

Six Ways to Lose Those Love Handles in 2010

Many peopled, myself included, think one of the most attractive parts of a the opposite sex’s body is their stomach—and maybe a nice set of shoulders…In any case, the last place you want fat hanging around is at your waist. It seems this is the first place it goes when you gain a few pounds and it is the last place to leave. Believe it or not, those pesky fat patches have more to do with hormonal balance than a pregnant woman eating pickles and ice cream!

Love handles aren’t just unattractive, carrying weight around your abdomen is bad for your health—worse than carrying weight on your hips or thighs. Excess fat around the waist, or an apple body shape, is suggestive of insulin resistance, a condition that is linked to the development of heart disease and diabetes. It is also indicative of an imbalance in cortisol levels. Cortisol is a stress hormone, which, if chronically high, can result in increased deposition of fat around the abdomen. To further complicate the situation, feeling stressed out or depressed may worsen the problem.

Insulin resistance
Insulin is the chemical signal that allows sugar to enter your cells to be used as fuel. Insulin levels also have a direct impact on body composition, as these sugars are later stored as fat if they are not consumed as a source of energy. Insulin resistance causes levels of insulin in the blood to increase. This increase is related to a reduced sensitivity of the body tissues, like muscle, to normal levels of the hormone. As a result, the body tries to overcome this by secreting more insulin from the pancreas. Type 2 diabetes ensues when the pancreas fails to sustain this increased demand for insulin production.

It is currently estimated that one out of every four Americans has insulin resistance. A primary cause is excess intake of sugar or carbohydrates typical of many diets today. This includes foods such as pop or candy as well as cakes, muffins, pastries, chips, crackers, pizza and many other processed foods. Insulin resistance may also be attributed to lack of exercise, overindulging in alcohol, stress, a family history of diabetes, high blood pressure and excess body fat, especially around the abdomen.

Six sure-fire ways to lose “the handles”

1. To put you on the fast track to fat loss, bump up your protein. For the first eight weeks or so, concentrate on eating equal amounts of protein and carbohydrates at each meal and snack. Sticking to about 20 to 25 grams of each per meal and about 15 to 20 grams per snack is probably a good place to start, depending on your body size and workout schedule. This is a slightly higher ratio of protein than your maintenance diet, which should be put in place after the first eight-week stage.
2. Take essential fatty acids in the form of fish oils. These are great for reducing cholesterol, body fat and inflammation. It seems that omega-3 oils (EPA/DHA capsules) mixed with GLA (gamma linoleic acid) boost fat loss through increased heat production (thermogenesis) and increase the ability to maintain weight loss.
3. Cut sugar completely from your diet and eat low glycemic carbohydrates to keep insulin levels low. Low insulin levels are favourable for fat loss. To maintain steady blood sugar levels, eat every three or four hours. This will also help you avoid overeating in one sitting.
4. Take conjugated linoleic acid (CLA). CLA is one of only a few supplements that has actually been proven to stimulate loss of fat and increase lean muscle mass. This is not a supplement that works right away—so commit to taking it religiously for at least three months. Typical dosage is 1500 mg twice a day. Brand selection is important with CLA supplements. I use the one from Pure Encapsulations and find it offers the best results clinically.  
5. Use an exercise plan that incorporates cardiovascular exercise along with weight training. Do not overdo cardiovascular exercise as it can damage the muscle fibers that you are working so hard to build and maintain. Do your weight training first, followed by your cardio if you are perform them both on the same day. This will ensure your strength is at a maximum for lifting and you will continue to burn fat during your cardio session.  We use a 30 minute strength training program at clear medicine that is created specifically to enhance insulin balance.
6. Keep stress levels manageable. Elevated levels of stress hormone (cortisol) can have a negative effect on body composition by increasing the breakdown of muscle mass and increasing the deposition of fat around the abdomen. Relora is an herbal compound found to be effective in keeping stress hormone levels balanced and reducing abdominal fat. Phosphatidylserine may also help to reduce stress hormone levels and protect body tissues like the brain and muscles from the negative effects of stress.

Mindful Eating: How to Eat and Think Yourself Thin

By Jill Hillhouse B.P.H.E., R.N.C.P 

Wouldn’t it be great if we thought of food as something that we always eat in the right proportions to nourish us, provide us with the right nutrients not to mention something we truly enjoyed? The problem is that a lot of the time we don’t really think about food – we follow eating scripts. In his book Mindless Eating, author Brian Wansink says that we encounter certain food situations so frequently that we develop automatic patterns or habitual behaviours in order to deal with them. We all have breakfast scripts (a coffee and a bagel from the drive-thru), snacking scripts (something crunchy, sweet or salty), restaurant scripts (oh, I never get to have that at home), plate-cleaning scripts (just clean your plate), and so on. Simply being aware of and observing these habits and patterns can help us shift our behaviour so that eating is nourishing and enjoyable rather than a source of frustration, guilt and regret. 

Our television script – what and how we eat when we watch television – may be one of the worst offenders. It is well documented that people who watch more TV are more likely to be overweight than people who watch less. When people watch TV, not only are they not burning calories by doing something physical, but they tend to snack more even if they are not hungry. The TV-script goes something like this – we turn on the TV, we sit down in our favourite spot, we find our program, and we go to get a snack at or before the first commercial. Apart from actually encouraging us to eat with its powerful food advertising, TV prevents us from paying attention to how much we eat. We eat more than we would if we weren’t watching TV because we are distracted. TV can even prevent us from remembering that we already ate a meal or snack while triggering more habitual patterns so that we eat again. A recent poll of over fifteen hundred people found that 91 per cent typically watch TV when eating meals at home. This doesn’t bode well for the waistline. So be aware of your eating scripts, especially the TV one, and try some of these tips to star in your own new health script.

1) Put it in a bowl – a small one. Too often we eat snacks right out of the package while watching TV which inevitably leads to overeating. Put the serving you are eating into a small bowl so you can actually see and be aware of your quantities. Oh, and put the package away so there is no re-filling. 

2) Choose consciously and wisely. A glycemically-balanced snack will keep your blood sugar steady and help prevent more cravings. Try apple slices dipped in almond butter or raw veggies with a home-made yogurt dip.

3) Think hot. Hot drinks are more satisfying and make you feel fuller. But they can also be full of high-glycemic calories if we are not careful. Select a mug of hot water, ginger and lemon or choose from literally dozens of naturally caffeine-free herbal teas that line the grocery store shelves.

Jill Hillhouse, Registered Holistic Nutritionist, works alongside Dr. Natasha Turner as a member of the Clear Medicine team. Nutrition plays a viral role in our 3-Step Clear Medicine Lifestyle System, an integrated medical program aimed at restoring complete hormonal balance, which involves care from an MD, ND, Nutritionist and a Personal Trainer. Contact us at 416.579.9105 or email clinic@clearmedicine.com for more information.

New Year – New Clear Looking Skin For You!

By Natasha Turner ND

Acne is a disorder resulting from the action of hormones on the skin’s sebaceous glands (oil glands), which leads to plugged pores and outbreaks of lesions commonly called pimples or zits. Acne lesions usually occur on the face, neck, back, chest and shoulders. Although acne is not a serious health threat, the blemishes and scarring are no doubt harmful to self esteem and social life. Adults are also affected by acne as well as acne rosacea.

A specific cause for acne has yet to be determined, however there are various postulated exacerbating factors like fluctuation in sex hormones, certain skin products or cosmetics, vitamin deficiencies, thyroid hormone deficiency, stress, diet and genetics. Topical treatment can be sufficient for most persons with acne. Systemic treatment, however, is often required for deep acne with nodules and cysts, or acne associated with symptoms of hormonal imbalance like stress, hypothyroidism, anxiety, PMS, polycystic ovarian disease, male pattern baldness or hirsutism.

What can contribute to adult acne?

a.)    Sex hormone imbalance

Women often experience a flare-up of acne symptoms from a few days to as much as a week before the onset of their menstrual period. This occurs as progesterone, which tends to worsen acne, is naturally highest during this time of the cycle. Estrogen, highest in the first half of the menstrual cycle is typically beneficial for preventing acne. Due to this, birth control pills higher in estrogen can be useful in the treatment and prevention of acne, while some women experience acne for the first time only once they stop taking the pill. The use of the birth control pill for acne is not without side effects, including increased risk of blood clots, depression, weight gain, and some sources may suggest a slight increase in the risk of certain types of cancer with long-term use.

If any of these patterns apply to your acne prone skin you may want to consider the following options methods to balance estrogen and progesterone:

• Have one serving of soy product per day as well as 2 -3 tablespoons of ground flaxseed for phytoestrogenic effects in the body, which can help to prevent breakouts.
• If you are coming off the birth control pill, indole 3 carbinol is a must for you. This compound, an extract from broccoli and other cruciferous vegetables, helps to correct estrogen balance against certain forms of cancer such as cervical, breast and in men, prostate cancer. Typical dose is 200mg twice per day and it is best to take this product for 3 consecutive months.
• The herb vitex may be useful for the treatment of hormonally related acne, especially blemishes associated with PCOS.
• Vitamin B6 may also be of benefit. Taking 250 – 500mg per day is useful in both men and women.

Acne is also often considered to be an androgen-dependent condition. Androgens are male sex hormones that include free testosterone, dihydrotestosterone, dehydroepiandrosterone (DHEA), and dehydroepiandrosterone sulfate (DHEA-S). Low sex hormone binding globulin (SHBG) levels (SHBG binds to testosterone rendering it less bio-available, reducing its effect in the body), as well as high androgens, have all been implicated in acne. This is because androgens control sebaceous gland secretion, thus exacerbating blemishes when elevated.

Higher levels of androgens may be treated with the herb saw palmetto in both men and women. If higher levels of androgens are a result of too much being produced by the adrenal glands, then herbs or products to reduce further stimulation of the adrenals may be of assistance. These include ashwaganda or hydrolyzed milk protein (look for a product called Destress from Biotics or Nusera from Metagenics). Note that I would not recommend Relora, a herb commonly used for stress support in this situation, since it may actually increase levels of DHEAs, which can worsen the problem.

b.)    Stress hormone imbalance

Cortisol has been implicated in female adult acne and it is suggested that it is also responsible for most age-related damage to the skin. To reduce cortisol, vitamin B5, vitamin B6, vitamin C and the herb holy basil can be useful. In this instance, Relora may be beneficial as it has been found to reduce cortisol levels. Lifestyle is essential here and you should be sure to adopt healthy stress management techniques. Be sure to get adequate rest, exercise, downtime and sunshine.

c.)     Thyroid hormone

In my practice, I have seen men and women experience acne when their thyroid is underactive. You can rule this out with blood tests (TSH, Free T3, Free T4, Thyroid antibodies and reverse T3) through your doctor. Another simple test that you can do at home is to take your temperature under your arm every morning before getting out of bed with a basal body thermometer. If your temperature is consistently below 36.4 degrees Celsius you may have a sluggish thyroid and further testing is recommended.

d.)    Cosmetics

Products containing retinoic acid may be useful topically, but you should see your dermatologist. Tea tree oil is a natural astringent and antibacterial, so you may want to consider products containing this. Some cosmetics, night creams and heavy moisturizers may actually block oil glands, worsening existing lesions and causing new ones. Try to find products that are oil-free, water-based, non-comedogenic, or speak to your doctor for specific recommendations. Try to limit the use of products with antibiotics, as they are not without side effects too.

The basic treatment plan for acne and healthy skin

Selecting one or more of the treatment options above will help you get to the cause of your acne. Along with this, there are fundamental dietary guidelines and supplements that should be included in any treatment plan for optimal results.

• There is controversy over whether or not dietary habits have any influence on the frequency or severity of breakouts. So many references say there is no correlation between the two, however in my practice I have found that the removal of dairy products, caffeine, reducing the intake of chocolate and avoiding sugar as much as possible are all effective.
• Eating a healthy ratio of protein and carbohydrates with each meal and snack can also balance blood sugar and subsequently stress hormones, both of which may reduce acne. Finally, be sure to include natural anti-inflammatory, healthy fats in your diet such as olive oil and fish oils. Avoid unhealthy oils like peanut, soy, vegetable or hydrogenated oils which will increase inflammation in the skin and worsen the problem. 
• As far as supplements are concerned, regardless of the cause of your acne one should include zinc 25-50mg per day, vitamin A 10,000-50,000IU per day (not to be taken by women who may be pregnant or attempting to conceive), vitamin C 1000-3000mg per day, and MSM 2000-4000mg per day for healing, collagen formation and tissue repair.

We’ve just launched the New Year – New Healthy Glow You package at Clear Medicine. You can achieve a healthy glow while working from the inside and out in just four weeks! Click here to learn more.

Simple Tips to Overcome Holiday Burnout and Boost Your Energy

By Dr. Natasha Turner, ND

Have you ever been caught grabbing a bit of shut-eye at your desk? What was your excuse? New sleep research may be your best answer. A 2002 study from Harvard University considered worker burnout over four days of training and the effect of napping. As the four days of training wore on, the workers began to experience burnout. But the good news is – the study found that workers who were allowed to take a 30-minute nap on the second day of a four-day training session experienced less decline in visual tasks. A one-hour nap was actually found to return performance back to normal in the last two sessions.

That is not to say that curling up for an hour or so at the office should be sanctioned, but keeping it to less than 30 minutes might not be so far-fetched. It seems that half-hour naps should not only be recognized as acceptable by companies, it’s beneficial. This is old news to many European countries where afternoon siestas are standard practice and many shops close for an hour or so each afternoon.

Afternoon drowsiness is a major problem for many corporations—it is estimated that lost productivity costs billions. A possible obvious solution is to allow 20 to 30 minutes of napping per day when it is deemed necessary, creating a work environment that may actually help to boost workplace productivity rather than hinder it. In today’s fast-paced society and tough economy, however, most companies frown on napping in the workplace rather than encourage it.

Can’t squeeze in a nap? Use these tips to boost your energy and productivity during the day:

1. Take a good quality multivitamin at breakfast, lunch and/or dinner. It may help prevent your afternoon energy lull. 

2. Avoid eating too many carbohydrates, such as breads or pastas, at lunch and be sure to have some protein with your meal. Also, avoid sugary snacks—they will just cause you to crash later on. A salad with grilled chicken or shrimp is a good lunch choice.

3. Always have water at your desk. Dehydration is a very common cause of fatigue and headaches.

4. Taking a liquid vitamin B complex with your lunch may also give you a boost. This is a helpful supplement to keep at the office.

5. Green tea is a better alternative to the caffeine in coffee or tea and it may actually help weight loss your blood sugar balance too.

6. Go for a walk around the block to get some fresh air. A change of scenery will wake you up and provide a clear perspective.

7. Exercise, exercise, exercise! You will not believe the increase in your energy if you perform your workout in the morning, though working out after work is just as beneficial.

8.  Adaptogenic herbs, like rhodiola, ginseng or licorice can increase vitality – especially if the cause of your fatigue is ongoing stress or overwork.  These are available at your local health food store and are often in the section called adrenal gland supplements. Your adrenal glands are commonly referred to as your stress glands because they release adrenalin and cortisol when you are in stressful situations. Over long periods of stress or overwork, they can become strained or lead to burnout, which is why herbs to support their function can be beneficial to increase your energy reserves. 

9. Ensure 7. 5 to 9 hours of sleep per night. Under sleeping is just as harmful as oversleeping. If you find that you consistently need more than 9 hours of sleep per night, a trip to your doctor’s office for some simple blood tests to evaluate causes of fatigue may be worthwhile. Ask for an assessment of your thyroid to rule out hypothyroidism and your iron, folic acid, vitamin B12 and complete blood count to rule out anaemia, both of which can cause of fatigue.

Eating Healthy During the Holiday Season

By Dr. Amy Tung, BSc., ND

The holiday season is a wonderful time to relax, unwind and spend some quality time with the people we care about. With all the festivities of company get-togethers, dinner parties for friends and family and trips to all-inclusive resorts, it’s not easy to stay on track and always eat healthy.  Being conscious of our food choices and making wise choices, is the best way to avoid over-indulging and to keep our weight and health in the best shape it can be for the new year.

Avoid skipping meals

Always eat your breakfast with some form of protein, and never bank your calories during the day by not eating.  If you do, it will only backfire and cause you to eat much more.  Have your breakfast protein smoothie for example, and have your smaller snacks throughout the day to ensure balanced blood sugar levels throughout the day.  If you are hungry before a party, have a small healthy snack, such as a green apple with a teaspoon of organic almond butter.  Arriving at a party completely starving is a definite way to overeat without even realizing it.

Keep Active

Whether it’s as simple as taking the dog out for a daily walk, or taking a brisk walk after a large meal, look for easy ways to keep active. Even small amounts of exercise are beneficial.  If you have an exercise routine in place, try your best to stick with it.  Even if you are really short for time, try to stick with even half of your routine.  Also, don’t forget all the great winter sports you can do with your friends and family like; skiing, skating, snowboarding, snowshoeing and hiking.  These are all great ways to burn those excess holiday calories and to feel good!

Fiber is Our Friend

Consuming more vegetables is a great way to load up on all our antioxidants and other nutrients.  As well, the fiber in vegetables helps us feel full longer and gives our stomach the sensation of satiety, much more than other types of foods.  Eating raw veggies as snacks, appetizers, in salads, and side dishes is a great way to keep your appetite in check.  Other sources of fiber are; ground flax seed or Salba.  Add a few tablespoons of either source to your morning smoothie to start your day off right by balancing your blood sugar and appetite for the rest of the day.

Stay Well Hydrated

Mild dehydration is a common cause for increased appetite, so ensure you are drinking a minimum of 6-8 cups of water a day.  If you know you will be drinking at a party in the evening, ensure you are well hydrated prior to the party.  Also, have a glass or two of water before you start drinking alcoholic beverages, and have one in between drinks to slow down your alcohol consumption.  Some alcohol is fine, but remember that alcohol is a sugar and is very high in “empty” calories.  It also puts a huge burden on our liver and digestive system.  A few drinks during the holidays is fine, but make sure you keep your alcohol consumption moderate, and don’t overdo it.

Keep Your Saturated and Trans Fat Intake Low

Consuming large amounts of full fat dairy products and red meats increases our saturated fat intake. Saturated fats are found in animal products like dairy products (cheeses, dips, desserts, etc), and red meats – beef, lamb, etc.  Hydrogenated fats are found in fast food, deep fried foods and baked or processed foods that contain sunflower and safflower oils, margarine or shortening.    These are unhealthy fats and have been linked with increased risk of diabetes, heart disease, Alzheimer’s disease and increased risk of some cancers.  These unhealthy fats should be eliminated or reduced as much as possible for optimal health.

If you are the host/hostess of a dinner party, consider cooking using healthier substitutions in recipes whenever possible, such as replacing sour cream with organic plain yogurt and reduced-fat cheese products.  Fortunately, one of the best foods to enjoy during the holidays is turkey.  Turkey is one of the leanest types of meat, particularly turkey breast, which is leaner than dark cuts. When selecting other types of meats, buy leaner cuts whenever possible.  When it comes time to eat at the party, have a small portion of a “treat” and keep the rest of your plate full of fruits, vegetables, whole grains, and lean meats.

The important thing to remember is to enjoy your holidays and the time that you have off.  Keep your eating in moderation and don’t overindulge. If you do slip up once in a while, don’t beat yourself up over it.  Aim to do better the next day.  Be kind to yourself and to your body, with means making the healthy choices whenever possible.

Click here to find out more about Dr. Tung and the many practitioners that work with Dr. Natasha Turner at Clear Medicine.

SIMPLE TIPS FOR GLYCI-MED BALANCED MEALS  

You can lower the glycemic load of a meal or snack using just a few simple methods. Take a look at these beneficial food combinations, food prep tips and alternative food choices to improve the glycemic load of any meal or snack:
• Studies show having tomato juice, lemon juice or apple cider vinegar with your meal may help reduce the glycemic load.
• Choose slow-cooked oatmeal over quick oats because it is higher in fiber. If you really want to have a piece of  pie or cake, have protein with it. Adding whey protein powder or cottage cheese will slow the release of sugars into the blood stream and help keep insulin levels from shooting through the roof. But remember, calories in must stay below calories out for you to lose fat. Adding protein will not negate excess calories.
• Cook your pasta and rice al dente (firm) to maintain a moderate level glycemic load. Overcooking pasta or rice raises the glycemic load.
• Lightly steam your vegetables or eat them raw to maintain their fiber content.
• Choose firm fruits that are not overly ripe. The riper the fruit, the higher the amount of naturally occurring sugars. If you enjoy sushi, choose sashimi instead to avoid the high glycemic load of the rice.
• Instead of a sandwich, have a salad with a scoop of sandwich filling such as egg, tuna or salmon. Two slices of bread or a bagel will raise the glycemic load of your meal.
• If you must have pizza, choose a whole-wheat thin crust instead of a thick, white flour crust. Also, always ask for extra pizza sauce to benefit from the antioxidants present in cooked tomatoes.
• Soups made of lentils or other legumes are better choices than cream of potato because of the higher fiber content and lower glycemic value of beans versus potatoes. If your soup has a high glycemic load, consider adding low fat cheese to increase the fat and protein content of your meal.
• Try eating an apple with a tablespoon of almond butter to increase the fat and protein content of your snack.
• If you must eat breakfast cereal, Kashi GoLEAN is a high–protein, high-fiber choice. Try adding a boiled egg white to increase protein and slow the release of sugar to your bloodstream.
• Choose berries for dessert instead of pineapples and bananas because they are low glycemic and higher in both fiber and antioxidants.
• Dark chocolate is a better choice than milk chocolate because it is lower in sugar and provides a source of health-promoting antioxidants. But remember, one small square is all you need to get those health benefits!
• Steer clear of low-fat, fruit-flavored yogurts, which are typically high in carbohydrates and contribute to insulin resistance. Instead, choose plain, low-fat yogurt and add your own fresh berries.
• If you must have a sweetened yogurt, choose one that is free of artificial sweeteners and mix it with some plain yogurt. The mixture will still give you the flavor you like, but without as much sugar.
• The best type of bread to use is Ezekiel bread, made with sprouted grain instead of flour. Do your best to avoid white flours and white breads 80% of the time. If you cannot find Ezekiel, look for 100% whole grain rye bread with 18g of carbohydrate or less per slice. (Dimplemeier and Stone Mill breads are available at most health-food and grocery stores in Canada). Use butter, almond butter, olive spreads, pesto or hummus instead of jams and jellies, which are high in sugar.
• Eat whole fruits and vegetables rather than juices, which have much of the fiber removed.
• Avoid high-sugar condiments such as ketchup – choose salsa or mustard instead.
• If you have an alcoholic drink with your dinner, skip starches such as bread,
potatoes, rice or pasta. Instead have lean protein and vegetables.

Plan Now To Beat The Winter Blues  

Every fall I am consumed with the sad realization that I will soon face yet another long winter. Unlike many friends who are avid snowboarders or skiers, I have most of my fun in the summer sunshine. Every November I get set to convene with Old Man Winter by basically planning my escape and then counting the days until my vacation in the sun.

Many people, not unlike me, suffer from seasonal affective disorder (SAD), the seasonal depression we feel as the days grow shorter and we experience a shortage of sunlight. SAD was officially named in the 1980s, but it has been recognized for over a hundred years. Even animals react to the changing seasons with changes in mood and behaviour. Many of us dread the dark mornings and short days, finding that we may eat or sleep more to compensate. But how do you know if the changes in your appetite, level of motivation or sleep patterns are normal, or if they are more concerning, like those associated with SAD?

About 4 to 6% of the population experiences SAD. It is no surprise that the incidence increases with distance from the equator.  It is, however, interesting to find that it’s experienced less where there tends to be more snow on the ground. Women tend to experience SAD more than men. Children and teens can also be affected but it tends to be less common in people under 20.

How Do You Know if You Have SAD? Symptoms Include:

Sleep problems: Your sleep habits may change. You may be oversleeping but not feeling refreshed, have an inability to get out of bed or require a nap in the afternoon. We should sleep between 6 and 9 hours per night; children and teens require slightly more sleep, about 9.5 hours.

Overeating: Individuals with SAD may have increased cravings for sugary and/or starchy foods as the body attempts to naturally raise our feel-good hormones. This unfortunately, only tends to lead to weight gain that further contributes to depression.

Depression: You may experience feelings of despair, misery, guilt, hopelessness or anxiety. You may find normal tasks become frustratingly difficult, you may cry for no apparent reason or be unable to concentrate.

Family problems: You may avoid company, preferring isolation. Irritability and impatience are common, as are loss of libido or loss of feeling.

Lethargy: SAD may create feelings of overwhelming fatigue, or of feeling too tired to cope. Everything becomes an effort and you may have no motivation.

Physical symptoms: Sometimes joint pain or stomach problems may manifest and you may experience lowered resistance to infection.

Behavioural problems: This tends to be more common in children and teens.

A diagnosis of SAD is fitting if your symptoms have occurred for two years or more, with no non-seasonal depression episodes. Symptoms may begin around September each year and last until May, but tend to be worst in the darkest months—January and February. People who work in windowless environments, however, can be at risk any time of the year. Typically, full remission from seasonal depression occurs in the spring and summer months.

Treatment Options

Light therapy: Since SAD is related to a lack of light, it only makes sense that using light as a form of treatment would help reduce symptoms. Phototherapy or bright light therapy has been shown to suppress the brain’s secretion of melatonin. Light devices (light visors) can be worn around the head or banks of white fluorescent lights (light boxes) on metal reflectors can be placed in the home or office. Look for full-spectrum lighting. Exposure for 30 minutes to 2 hours per day in the morning has been found to be very effective.

For mild symptoms, spending time outdoors during the day or arranging homes and workplaces to receive more sunlight may be helpful. One study found that an hour-long walk in winter sunlight was as effective as two and a half hours under bright artificial light. Vacationing in the sun will also help J.

Vitamin D: Vitamin D is produced when the sun’s rays hit our skin, making deficiencies common in winter. It has also been found that SAD tends to be prevalent when vitamin D stores are low. One may wonder if the light therapy discussed above works for SAD because the broad-spectrum light allows the skin to produce vitamin D. Many studies have tested the hypothesis that vitamin D deficiency might play a role in SAD. One such study was conducted on a group of 15 subjects with SAD. Eight subjects received 100,000 IU of vitamin D and seven subjects received phototherapy. At the onset of treatment and after one month of therapy subjects were administered the Hamilton Depression Scale questionnaire as a means of analysis. All subjects receiving vitamin D improved in all outcome measures. Surprisingly, the phototherapy group showed no significant change in depression scale measures. Improvement in vitamin D levels was associated with significant improvement in depression scale scores. This allows the conclusion that Vitamin D may be an important treatment for SAD. Note: The dosage of vitamin D listed here should not be taken unless under the direction of a licensed health care provider. Many individuals report an improvement in symptoms with only 2000 to 5,000IU vitamin D3 per day.

Exercise every 48 hours: It is proven as an effective means to decrease depression and anxiety.

Eat a balanced diet: Follow a diet that is balanced with protein, carbohydrate and healthy fats, as seen in The Hormone Diet. Avoiding sweets and starchy foods will help break the cycle of overeating, increase energy and assist with weight loss. Eating more protein will help to decrease sugar cravings.

St. John’s Wort: Taking 900 mg of standardized St. John’s Wort daily throughout the winter can help with the symptoms of mild to moderate depression. Ideally, it is best to begin taking this one month prior to the onset of your symptoms. I suggest beginning in October because it can take up to a month for St. John’s Wort to reach full effectiveness. If you already have the symptoms, it’s not too late to take this herb. My favourite choice for a source of this supplement, and the most potent that I am aware of, are those supplied by Metagenics or Medi-Herb.  

By Dr. Natasha Turner, ND