Happy New Year Everyone!  It’s that time of the year again thanks to the abundance of turkey, stuffing, mashed potatoes and countless social gatherings; when the majority of us are trying to shed the excess 5-10 pounds put on over the holiday season.

In January, we are often bombarded with TV, magazine, and newspaper articles encouraging us to make and keep weight loss resolutions.   The sad fact is that while most people have the best intentions to lose weight, by mid- February, they have returned to their unhealthy habits.   Whatever you choose as your weight loss method it is important to set realistic goals and make more of a lifestyle change than something that you will only do for 2 months of the year.  Yo-yo dieting or an extreme diet change only puts more stress on the body, which will actually do more damage than good.

The following 10 tips will help you boost your metabolism naturally to help you reach and maintain your ideal body composition:

#1 – Don’t Skip Breakfast!

Most people skip breakfast to try to cut calories or simply because they don’t feel hungry first thing in the morning.  Not only will this backfire by having you feel hungrier and eating more throughout the day, this can also lead to an excess secretion of the hormone insulin. Insulin helps drive glucose into the cells so that your body can use it as energy.  An increased level of insulin in the body equals excess fat.  Choose healthy and easy breakfast options such as a protein smoothie, oatmeal, or eggs.

#2 – Balance your Meals

Often times, our diets are protein light and carbohydrate heavy. The hormone glucagon is released in response to dietary protein.  Glucagon signals fat cells to release fat into the blood, thereby promoting its use. In other words, more fat is burned and more weight is lost when you eat more protein. Healthy proteins include free-range eggs, fish and organic or free-range chicken or turkey.  Organic beef, lamb or bison should be eaten no more than twice a week.  Get into the habit of eating a vegetarian-based meal 1-2 times per week with organic fermented tofu or legumes.  It is also important to eat 5 smaller meals throughout the day rather than 3 larger ones to avoid fluctuations in blood sugar and energy levels.  Eating right before bed is also a no-no because it doesn’t give your body a chance to burn off the calories, instead the food gets stored as fat while you sleep.  Plan your dinner at least 3 hours before you hit the sack.

#3 – Manage your Stress!

We live in a world where we are constantly bombarded with stress.  Supporting your adrenal glands will help your body cope better with day-to-day stressors by balancing fluctuating cortisol levels.  This will ensure your metabolism is working at its full potential!

#4 – Increase Water Intake and Keep Away from those Sugary Drinks!

Did you know that most soft drinks have a minimum of 7 teaspoons of sugar in each serving? Fruit juices are also a source of huge amounts of sugar even though they are “natural” fruit sugars. (It takes 4-5 fruits to make one glass of orange or apple juice). Try to dilute juices 50/50 with filtered water or add fresh lemon for flavor to plain water.  Adding lemon juice can be a natural metabolic booster.

Toxins such as herbicides, pesticides and other harmful chemicals from our environment accumulate in the fat tissue in our body. When losing weight, these chemicals can cause a temporary toxic environment in your body. To counteract the effect, it is critical to drink as much water as possible.  It is recommended to drink at least 1-2 liters of water a day.

#5 – Get Moving!

There’s no way around it; you have to exercise to burn calories and fat.  The best way to permanently lose weight is slowly and steadily.  Many extreme weight loss diets can cause water and muscle loss, especially when people don’t incorporate resistance training (weight training) into their exercise routine.  Aerobic (cardiovascular) exercise is equally important.  The combination of both cardio and weight training is the most effective way to change your body composition over time.  If you are getting bored with your current workout or have never exercised before, seek out the help of a personal trainer get you on the right path!

#6 – Don’t Obsess about your Weight

When starting a weight loss program, most people will weigh themselves daily if not multiple times a day.  But what most people don’t realize is that they will lose inches before they notice any weight loss, so start with that. Many people are surprised that they have lost 2 inches in a matter of a few weeks with the changes they have made, so they are motivated to continue.

#7 – Use Safe and Effective Supplements to BOOST Metabolic Function

Many people were turned off of using supplements when hearing of the harmful side effects from ephedra-containing weight loss pills.  However, there are several ephedra-free safe and effective supplements, such as green tea (Maki KC et al. J. Nutr. 2008) and chromium (Broadhurst, CL, et al. Diabetes Technol Ther. 2006) that can be used in conjunction with a healthy diet and exercise to increase your weight loss success.

#8 – Recognize Emotional Eating

Sometimes our most intense cravings for food happen when we are at our weakest point emotionally. Many people turn to food for comfort; consciously or unconsciously, when they’re facing a difficult problem or looking to keep themselves occupied.  Learn to identify true hunger.  It is also important to look elsewhere for comfort.  Instead of unwrapping a chocolate bar, take a walk, treat yourself to a movie, listen to music, read a good book or call a friend.

#9 – Include Good Fat in your Diet

Don’t always assume that low fat products are the answer to weight loss.  If fat is removed from a product, then sugar is usually added to improve taste.  Increasing the sugar content of a food item will increase the insulin response, resulting in more weight gain.  There is also a difference between good fats and bad ones.  Include good fats in your diet such as olive oil, avocado, nuts, seeds, flax and fish oils.

#10 – Seek Guidance from your Health Care Professional

Ensure that you see your health care provider if your weight does not seem to be moving in the right direction.  There could be something more going on.  Various conditions such as thyroid disease or other hormonal conditions can make weight loss extremely difficult and frustrating.

Good Luck and Happy 2012!

Dr. Marita Schauch, BSc, ND
http://www.peninsulanaturopathic.com/marita.html
Peninsula Naturopathic, Sidney, BC

]]> http://lifestylemarkets.wordpress.com/2012/01/12/easy-tips-to-lose-that-holiday-bulge/feed/ 1 lifestylemarkets http://lifestylemarkets.wordpress.com/2012/01/09/10-tips-to-stick-to-your-resolutions/ http://lifestylemarkets.wordpress.com/2012/01/09/10-tips-to-stick-to-your-resolutions/#comments Mon, 09 Jan 2012 16:30:17 +0000 lifestylemarkets http://lifestylemarkets.wordpress.com/?p=213 Continue reading →]]> Top 10 Tips on How to Stick to Your Resolutions

The beginning of every New Year, brings a lot of excitement and a lot of new beginnings for many people around the world.  And this is the time when 40% of North Americans set (and break) resolutions.  So here are some tips I’ve found to help me stick with it.

1. Have a specific goal in mind.  You have to have realistic and measurable goals in mind in order to succeed.  Vague statements or goals don’t work.  For example, “I want to quit smoking” or “I want to lose weight.”  Instead say “I want to be down to 140 lbs by June” or “I want to photograph two weddings in the summer.”
2. Write the goals down.  Most people who are successful at their goals write them down and post them where they can read them on a daily basis.  This will give you the constant reminder to stick with it, the self encouragement to succeed, and other people can help you stick with the goal you have in mind.  If you wish to keep it private, use a journal.
3. Limit the number of resolutions you have.  It’s much better to have a few attainable goals, than to have several unattainable ones.
4. Set the date of your goal, and set little goals daily/weekly/monthly.  For example, you want to quit smoking by September 1^st and you’re a 1 pack a day smoker, you can start by reducing the amount of cigarettes you smoke every month, and also weekly.
5. Set the small goals and reward yourself for partial successes, but don’t overdo it!  If your goal is to lose 15 lbs in three months, break it down to 5 lbs every month.  If you reached your goal for that month, reward yourself with a small tasty whole food snack that won’t break your current regimen.
6. Get help from friends and family.  If there are other people who have the same goal, it’s much easier if you are working as a team.  That way you can encourage each other to stick with your goal.
7. Start right away.  Don’t wait for a sale to come up, or “over-plan” your goals.  Just “get ‘er done.”  Start walking, join a gym, get rid of the cigarettes right now!
8. Practice new behaviours that encourage success.  If you want to give up gambling and smoking, don’t go to Las Vegas.  If you want to lose weight, don’t buy cakes and cookies for home – even if it’s for the children.  Surround yourself with non-smokers or others who are trying to get fit.
9. Substitute your bad habit with a good one.  Meaning: Change your lifestyle.  Instead of eating a bag of chips and watching TV to pass time, go for a walk, pick up a new hobby, or spend extra time with family and people that you love.  Whatever bad habit it is you’re trying to get rid of, create or find new habit is a good one.
10. Relax!  Stressing about whether or not you achieve your goals could actually cause you to add extra belly fat!  Take it easy, and give yourself a little bit of discipline and if you achieve your goal by the time you set it or a month later, it’s all good!  It’s not about the destination, it’s the journey.

How about you?  What kind of strategies did you have that helped you stick to your resolutions?

The last year proved to be challenging as I faced a couple health issues and have gained about 20 pounds. I am a 32-year-old woman, don’t have any illnesses but I don’t feel very healthy. I wonder if you can make a few suggestions to help me get started for the new year.

G.G. – Victoria

Dear G.G.

As cliché as it sounds, the beginning of a new year is a good time to take stock and make a fresh start. It is all about your ability to be mindful and commit to developing a new set of habits. I am pleased to share a couple strategies to help give you a boost.

Begin by breaking unhealthy routines. Reflect on routines you have to assess their ability to benefit vs. compromise your health. Are your choices serving you well? In general, look to remove burdens and bolster vitality.

It is common that people partake in a daily nutrition ritual that is, unbeknownst to them, eroding their health. For example, they begin their day with a 6 pump vanilla latte, they have an alcoholic drink (or three) every night, they finish each lunch with a cookie, and/or sip a nightly hot chocolate yet they aren’t meeting their health goals. Although each of these nutrition choices may seem benign, when they become a part of a person’s every day food intake they can slowly wear away health -like a slow leak in a tire. The individual doesn’t notice the shift in the tide until it manifests in a niggling or bigger way.

Seek moderation and balance in your nutrition and you will head down a better path.  Increase the variety in your food choices and don’t be afraid to challenge yourself. Try new recipes, remove an unhealthy routine, and question why you adopted that habit in the first time. Realise that if you do it right most of the time then the rest will take care of itself. Don’t deprive yourself and don’t overindulge.

Some nutrition habits that won’t erode your health include:

• Begin your day with a glass of water or ½ a lemon in warm water.
• Ensure your breakfast includes a healthy helping of lean protein.
• Have an afternoon or evening cup of nettle tea – it is mineral-rich and an anti-inflammatory.
• Take a B-complex with breakfast.
• Prepare some healthy snack foods on the weekend to help carry you through the week –quinoa salad, soups, a root vegetable salad, kale chips, and/or a bean dip.
• Cut down on bread and pasta.

I hope these suggestion open some doors so you can out the old and usher in the new.

“Health from the inside out.”

Dr. Kimberly McQueen BSc, ND is a Naturopathic Physician in Victoria, BC. In addition to her clinic work she has been a consultant to the Pacific Institute for Sport Excellence, Rugby Canada and Rowing Canada. P:778.433.4935 and www.kimmcqueen.com

‘Tis the season of holiday parties and gatherings and their accompanying array of rich foods, baked goods and treats.  Not surprisingly, weight gain, fatigue, sluggishness and digestive woes like gas and bloating also tend to accompany the festivities, and may even remain as unwanted souvenirs into the New Year.

Feel good and enjoy your food by using these strategies to steer clear of some common pitfalls:

• Portion control – No matter how healthy or delicious the food you’re eating, too much is too much!  When filled past its comfort level, our stomachs are unable to digest efficiently – there’s not enough room, acid or enzymes to go around.
• To avoid over-eating – Don’t arrive at a party or event starving.  This often leads to poor food choices.  Instead, have a snack beforehand that contains some protein to keep blood sugar levels balanced.  Ensure proper hydration, as well.  Once at the event, practice mindful eating and thoroughly chew and savour your food.  Eating slowly will give your body a chance to register when it’s full (before you dash off for another refill).
• Proper food combining – For smooth digestion, keep it simple.  Try to pick just one main protein and starch and then add in as many green leafy and non-starchy vegetables (broccoli, peppers, mushrooms, cucumber, etc.) as you like.  Desserts are best eaten alone, at the end of a meal, or combined with a small salad or celery (which help to counter the detrimental effects of sugar).
• Digestive aids to the rescue!  For those times when we do over-indulge, digestive enzymes can help ease the burden on our digestive organs.  Herbs like peppermint, ginger, fennel and caraway help relieve gas and bloating.  For heartburn and digestive inflammation, licorice root can coat and soothe irritated tissues.
• Stay active – A gentle walk post-feasting or adding in an extra gym workout can do wonders to benefit digestion and counter all that shortbread!

While some people look forward to fall and winter, others dread the cooler temperatures and shorter days. They know that the winter season will bring worsening symptoms of depression.

Up to 3 percent of the population in the U.S. may suffer from winter depression, which experts term seasonal affective disorder, or SAD. Countless others have a less severe form, dubbed the “winter blues.” Symptoms may include:

• Extreme fatigue
• Getting too much sleep
• Difficulty concentrating
• Weight gain

Several treatments have been shown to improve seasonal winter depression, including:

• Light therapy
• Talk therapy
• Melatonin
Light therapy might be as simple as getting up early and walking outside on a bright winter morning. A technique called “dawn simulation” — in which a light is programmed to turn on early in the morning in your bedroom — can also help.

Light boxes are widely sold over the Internet, and exposure to them can help. When buying one, choose one that is at least 1 foot by 1.5 feet. These larger boxes have more supporting research. Patients sit in front of the light boxes daily for a specified amount of time. Getting bright light in the morning is best for most people.

Most people with seasonal winter depression respond best not only to bright light exposure in the morning, but also to a low dose of the hormone melatonin in the afternoon to reset their body clocks to normal.

For some people with winter depression, getting more therapy during colder months can help, too. A boost in activity will also help, even walking around the block or getting out to a ball game.

One warning: Craving carbohydrates — especially sweets — is a common symptom of SAD. But the boost in energy you get form these simple carbs is temporary, and the extra sweets can mean you’ll put on weight.

Up to 14 million people in the U.S. alone suffer from Seasonal Affective Disorder (SAD), while about 25 million Americans suffer from the “winter blues,” a condition not as serious as SAD but still requiring attention.

People with SAD tend to oversleep and overeat during the fall and winter. They easily tire, and find it difficult to maintain a regular schedule. Some become depressed and irritable, and lose interest in social interactions. Other symptoms include:

• A craving for sugary and/or starchy foods, usually resulting in weight gain
• Loss of self-esteem
• Difficulty concentrating and processing information
• Tension and inability to tolerate stress
• Decreased interest in sex and physical contact
• Full remission from depression occurs in the spring and summer months
The Major Cause of Winter Depression

The fact that SAD and the winter blues occur when the days begin to darken and sunlight is scarce is not a coincidence. Sunlight is crucial to human health, and when you don’t get enough exposure to it your mood and physical health will suffer. More specifically, your serotonin levels (the hormone associated with elevating your mood) rise when you’re exposed to bright light. You may have experienced this “high” feeling after spending some time on a sunny beach, for example.

Similarly, the sleep hormone melatonin also rises and falls (inversely) with light and darkness. When it’s dark, your melatonin levels increase, which is why you may feel naturally tired when it begins to get dark outside (even when, in the heart of winter, this may be at only 4:00 p.m.).

It is because sunlight affects your melatonin-serotonin system that it works so well to alleviate the symptoms of the winter blues and elevates mood. In fact, studies have even found that light therapy or phototherapy, which is the practice of using full-spectrum light therapeutically, works to relieve the symptoms of the winter blues and SAD better than antidepressant drugs.

Dawn simulation, a technique that replicates an earlier dawn through exposure to artificial light, is also proven to alleviate some SAD symptoms. You can easily implement this into your routine by using a dawn-simulating alarm clock, which have a special built-in light that gradually increases in intensity to simulate a natural sunrise.

Interestingly, vitamin D, which requires sun exposure to be produced in your body, is also linked to higher levels of serotonin, and it has been suggested that getting plenty of sunlight over the summer helps your body to maintain higher vitamin D levels in the winter, and therefore higher levels of serotonin as well.

Many Americans, however, do not get enough sunlight over the summer months, let alone during the winter, which is why full-spectrum light boxes used in the winter can be so helpful.

You can actually get many of the same benefits by replacing the regular light bulbs in your home and office with full-spectrum lighting. Natural sunlight is full spectrum, and when looking for the best full-spectrum bulbs for your home, look for the full spectrum of color (imagine the colors of the rainbow), as well as infrared and the three ultraviolet wavelengths. No other type of lighting source — not “regular” or even “natural” light bulbs or fluorescent light bulbs — contains these requirements.

I have personally used full-spectrum lighting for years now, and can honestly say that they have provided an enormous boost in my ability to tolerate the often gloomy days where I live (near Chicago).

In fact, I have my entire home lit with these full-spectrum light bulbs.

I don’t consider them a replacement for real sunlight (nothing can do that), but they are the next best thing when the sun is not out, or when it’s too cold to spend time outdoors.

What Else Can Boost Your Mood During the Winter?

There are certain natural mood boosters that are worth trying no matter what the season. These include:

1. Exercise: Regular physical activity works better than antidepressant drugs to improve your mood.

2. Get your omega-3: Animal-based omega-3 fats like krill oil are linked to better emotional health. In fact, one study showed that people with lower blood levels of omega-3s were more likely to have symptoms of depression and a more negative outlook while those with higher blood levels demonstrated the opposite emotional states.

3. Go to sleep early. You were designed to go to sleep when the sun sets and wake up when the sun rises. If you stray too far from this biological pattern you will disrupt delicate hormonal cycles in your body. In the winter, this may mean that you’ll want to go to sleep a couple of hours earlier than in the summer.

4. Avoid grains and sugars: These will increase your risk of insulin resistance, which is linked to depression (and diabetes). If you struggle with sugar cravings, using the Emotional Freedom Technique (EFT) is a simple way to overcome them.
If you know that winter depression tends to be an issue for you, keep in mind that you can use these tips year-round, long before your symptoms set in. By doing this there’s a good chance you’ll be able to keep a bright mood no matter what the season.

Source:  WebMD October 13, 2008

In November, it is Diabetes Awareness Month in Canada and the United States.  Our focus should be on prevention, because once we have developed diabetes we can not get rid of it. The best way to reduce the risk of developing diabetes is a healthy diet and regular exercise.

Become aware of your sugar intake and consider supplementing your sweet treats with stevia sweetened goodies. Stevia can satisfy sugar cravings without raising the glycemic index. Simple and inexpensive natural remedies and supplements can help manage our blood sugar levels. Some favorites are: chromium, cinnamon, greens powders and essential fatty acids.

Being overweight is one of the leading causes of developing diabetes. It is always difficult to change our lifestyle habits, but for our long term health, it is well worth the dedication. Regular physical activity helps manage blood sugar levels by improving the body’s sensitivity to insulin for up to 72 hours. (Alive Magazine)

As winter approaches we all tend to stay indoors and on the couch more often. Remember that a little exercise is better than no exercise and it is possible to get a good workout in 20 minutes.  The goal is to elevate your heart rate and keep it up for more than two minutes. Simple daily tasks can become good for your body with just a bit more effort. When you’re walking to work, pick up the pace.

Remember it’s never too late to start exercising. Start slow and be kind to yourself. Exercising for 20 minutes a day, three times a week is a great starting point!  Include cardio and strength training in your workouts.

I’m always asked  by people who have never used a protein powder before, how to make a smoothie.  I find the most basic of recipes are the easiest to remember and make.  Below is my all time favourite.

• 1 Cup of water (or almond milk)
• Handful of frozen berries (I use fresh berries when they’re in season)
• 1 Banana
• 1 scoop of Vega Berry from Sequel Naturals
• 2 tbsp. of Udo’s Oil

I put all the ingredients in a blender, and blend until smooth.  Crazy tasty and chock full of awesome.

I love Vega because it gives me a good amount of protein, a great dose of multivitamins and minerals, Maca for helping me with stress, Chlorella for added energy and just the right amount of fibre to keep me feeling full & satisfied.  I love adding the Udo’s Oil because Essential Fatty Acids are awesome to keep my manly skin supple, and my mind sharp, plus it helps to further absorb the protein.

Give it a try.  What’s your favourite recipe?

For over 25 years, a nutrient called D-chiro-inositol has been extensively studied at the Virginia Medical School. Over 30 published studies have been completed since 1979. Chirositol™, which contains around 95 percent D-chiro-inositol derived from carob, is a new nutrient for the treatment of insulin-resistant conditions including metabolic syndrome (syndrome X), type 2 diabetes, polycystic ovarian syndrome (PCOS), excess androgen (male hormone) conditions such as male facial hair growth in women and belly fat, and weight management. Chirositol™ has also been shown to reduce appetite and improve serotonin, our “happy” hormone. Reduced serotonin or poor metabolism of serotonin is linked to increased sugar cravings. So by modulating serotonin, Chirositol™ helps to control appetite. Chirositol™ is the ingredient found in Glucosmart.

Chirositol™ is a molecule that balances insulin activity. It is structurally similar to glucose. By mimicking insulin activity, it helps control blood glucose levels, glucose storage or disposal of glucose in the cell. And it will not cause hypoglycemia or low blood sugar in those with normal blood sugar levels.

Beyond the compound’s insulin metabolism and blood glucose control benefits, existing studies have also shown that it is beneficial for PCOS, building muscle and weight control. In those women with PCOS, weight gain around the hips and thighs, insulin resistance, higher than normal androgens (male hormones), and infertility due to not ovulating are major components of the disease. PCOS is a very challenging condition to treat and Chirositol™ effectively reduced excess male hormones and reduced weight gain and appetite. In women who also do not ovulate or have irregular periods associated with insulin resistance and PCOS, Chirositol™ worked wonders. Most women with PCOS are overweight, but for those that are thin and have PCOS, Chirositol™ maintains normal blood sugar levels while normalizing ovulation, reducing excess circulating male hormones and normalizing menstrual cycles.

Article courtesy of Lorna Vanderhaeghe, www.hormonehelp.com.  Click here to purchase this product.