The Study

A study led by Stanley Hazen, Chief of Cellular and Molecular Medicine at the Cleveland Clinic’s Lerner Research Institute, has found a link between heart disease (and other diseases) and carnitine, a compound abundant in red meat and also found in some dietary supplements and energy drinks.

Carnitine typically helps the body transport fatty acids into cells to be used as energy. But research conducted at the Cleveland Clinic found that certain bacteria in the digestive tract convert carnitine to another metabolite, called TMAO, which is said to promote atherosclerosis (the thickening of arteries).

Hazen and his team tested the carnitine and TMAO levels of omnivores, vegans and vegetarians, and examined records of 2,595 patients undergoing cardiac evaluations. Their findings indicated that patients with high TMAO levels, had more carnitine in their blood, and were more likely to develop cardiovascular disease, heart attacks, stroke and death.

Is Carnitine Actually to Blame?

Hazen’s research has been the subject of much controversy over the past few months. Critics were quick to point out two major flaws in his research. Firstly, the key assumption of the paper, that red meat can cause atherosclerosis, was never actually proven. Hazen himself even stated, “in truth, we did not examine this.” Secondly, the research asserts that red meat leads to atherosclerosis through the conversion of carnitine to TMAO. But it was not mentioned that most fish—which are considered extremely heart healthy—often have very high levels of TMAO.

Chris Masterjohn PhD, who is currently researching fat-soluble supplements at the University of Illinois, disagrees with Hazen’s claim, stating:

“Even if physiological levels of TMAO contribute to heart disease in humans (which is a big ‘if’ at this point) and even if red meat were to raise TMAO substantially more than most other foods (which appears to be false), it wouldn’t in any way whatsoever follow that eating red meat causes heart disease. The biological effects of a food cannot possibly be reduced to one of the biological effects of one of the food’s components. Believing such a thing would require believing not only that the particular component has no other relevant biological effects, but that there are no relevant biological effects of any of the other tens of thousands of components of that food.

…If the carnitine in red meat were promoting atherosclerosis through its conversion to TMAO, however, then red meat should be no more dangerous than potatoes and carrots and the real killer should be seafood. How likely is this to be true?”

The Verdict: Have your Steak and Eat It To

The flaws pointed out above are hard to refute. Hazen’s study simply lacks the evidence needed to support his claim. Furthermore, it goes against countless studies that have proven the health benefits associated with a seafood-rich diet.

According to Dr. Joseph Mercola, grass-fed, organically raised red meat is one of the most nutritious foods you can eat. It is processed and inorganic “red meats” that have given beef, pork, and lamb a bad rap. So…throw out the bologna you have in your fridge and go buy yourself a nice, grass-fed, organic piece of steak!

_________________________________________________________________________________________________________________________________
References

Beck, Melina. Nutrition News. 2013.  http://www.nutritionnews.com/conditions/heart/new-red-meat-worries/

Husten, Larry. Forbes. 2013.  http://www.forbes.com/sites/larryhusten/2013/04/12/is-red-meat-a-fish-story-why-you-should-never-believe-health-headlines/

Mercola, Joseph. 2013. http://articles.mercola.com/sites/articles/archive/2013/04/22/eating-red-meat.aspx

Mercola, Joseph. http://articles.mercola.com/sites/articles/archive/2012/06/28/grass-fed-beef-a-healthy-diet.aspx

The Benefits of a Cardio Workout
•Improved cardiovascular and respiratory functions
•Decreased resting heart rate and blood pressure
•Decreased risks of death from coronary artery disease
•Decreased anxiety and depression
•Enhanced physical ability and independent-living in older persons
•Enhanced feeling of well-being
•Enhanced performance at work and recreational / sport activities
•Reduced unhealthy weight gain
•Lowered incidence of cardiovascular disease, stroke, Type 2 diabetes, osteoporosis, colon cancer, breast cancer and gallbladder disease

Effective Cardio Training

P.A.C.E. Yourself!
The way you exercise affects the way your metabolism operates over the next few hours following your workout. Are you thinking this is the part we tell you to start training for your first 10K run? Don’t worry; if the thought of that makes you cringe, you will love this next part. Cardio training does not have to be as overwhelming as running an hour every day, or even half an hour every day. I am going to introduce you to a technique. I came across called the PACE™ method. This method was discovered by Dr. Al Sears who has been in the field of exercise for over 25 years. His PACE™ training method is based on the theory that continuous, endurance exercise actually induces your heart and lungs to “downsize” as the body adapts to the demand. This method has also been referred to as the “short-burst” training method and it has proven to lower fat percentage and increase muscle mass,better than traditional, hour long workouts. Having said that, if you are a runner, and that is what you enjoy doing, that is great cardio exercise. The idea behind the short-burst training is to give you ways to exercise efficiently and give you quick results.

Some of the Benefits of Short Burst Training
•Improves maximum cardio output
•Better cardiac adjustment to your heart’s demand
•Helps your body lose fat in as little as 12 minutes per day
•Improves cholesterol levels
•Provides anti-aging benefits
•Suitable for all experience levels even those who have never taken up an exercise
program and are out of shape

Examples of Short-Burst Exercises

There are 208 bones in the human body and 143 joints. If any of these weaken, your body mechanics can be thrown out of balance, affecting your overall physical health. For this reason, it is important that we pay as much attention to our bone health as we do
to the rest of our health.

Most bone problems are a result of improper joint mechanics. Like a car part that’s not installed correctly, the spine will wear out much faster if all the parts are not properly connected. It’s the same thing with our joints. Unlike a car, though, we can’t replace our parts!! So, it’s all about prevention, maintaining and achieving optimal function of the spine and joints.

Osteoarthritis is a condition in which low grade inflammation results in pain in n the joints caused by the wear and tear of the cartilage that covers and cushions the joints. Osteoarthritis is the most common form of arthritis. Basically, it is the wear and tear on the spine and joints caused, in most cases, by overuse or improper joint mechanics. There are other types of arthritis (some are caused by auto-immune disorders) but osteoarthritis is the most common.

Osteoporosis on the other hand is a generalized disorder of skeletal bones in which the quantity and the quality of the bone tissue is decreased and the bone becomes weak and more susceptible to breaking. Osteoporosis is particularly problematic for women once they start menopause. Post-menopausal women have reduced levels of the hormone estrogen, which accelerates the leaching of calcium from bones. Hormone replacement therapy, which was popular until a few years ago, was shown to indeed reduce bone loss but, unfortunately, it also increased the risks of breast cancer, blood clots, heart attacks and strokes. In the case of osteoporosis, we’re talking about the density of your bones. As an example, I tell my patients to think about putting a healthy bone,and one with osteoporosis,in a tank of water. The healthy bone would sink to the bottom because it’s dense while the osteoporotic bone would float, because it is less dense (more porous).

Is Inflammation to Blame?

In recent years, experts have linked bone and joint  problems to inflammation in the body. While inflammation is to blame for many illness and diseases, in the case of bone and joint problems it is what causes pain, swelling, red colouration to the area, and sometimes loss of movement or function. While many anti-inflammatory drugs promise to reduce pain and improve function, long term use of some anti-inflammatory medications can actually weaken our immune system and cause an array of unwanted side effects.

But don’t worry. Nature has provided us with many anti-inflammatory foods that can help subdue inflammation and provide you with the nutrients and vitamins you need to feel great.

The Top Eight Anti-Inflammatory Foods

Inflammation is the cause of many diseases and illnesses, including osteoporosis and osteoarthritis. In adding some or all of the food below to your diet you are able to reduce some of the inflammation in your body, naturally! Bon Appetit!

1) Wild Caught Salmon
Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation. Multiple studies have demonstrated that Omega-3 fatty acids can be used for prevention of heart disease and the reduction of symptoms of autoimmune diseases and psychological disorders. Try to include an oily fish like Alaskan Salmon in your diet, at least two times per week. Don’t like fish? A high-quality Omega 3 supplement (like Metagenics’ EPA-DHA 720) will do the trick.

2) Green Tea
The flavonoids in Green tea are potent inflammatory fighting compounds that have been shown in numerous studies to reduce the risk of heart disease and cancers. Opt for a high quality organic loose-leaf green tea, as tea bags often prevent full infusion and nutrient release.

3) Spinach
Spinach made Popeye strong, and it’ll make you strong too! The amount of anti-inflammatory properties in spinach is almost too good to be true. Spinach contains Vitamin A, B2, B6, C, E, K, calcium, folate, iron, magnesium, manganese, potassium and tryptophan and that’s not all! Add organic spinach to your diet to reduce inflammation.

4) Blueberries
Berries provide us with phytonutrients that bestow anti-inflammatory protection against many diseases. Due to their small size it is often difficult to wash away pesticides, so opt for organic berries if possible.

5) Tumeric
Tumeric is an Asian spice commonly found in pre-mixed curry powder that contains a powerful, non-toxic compound called curcumin. Several studies have found that turmeric’s anti-inflammatory effects are comparable to those of potent drugs such as hydrocortisone and Motrin. Add turmeric to your cooking or make turmeric tea by simmering a teaspoon of the powder in about four cups of boiling water for 10 minutes. Strain the tea and enjoy.

6) Kelp
Kelp contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. A few studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis.

7) Papaya
This tropical fruit is known to reduce inflammation and improve digestion. Papayas contain vitamin C, vitamin E, and papain, a protein-digesting enzyme.

8) Sweet Potato
Sweet potatoes are delicious and nutritious alternatives to regular starchy potatoes. They provide our bodies with beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Such nutrients are powerful antioxidants that help to heal inflammation in the body.

Let’s recap.  Bone and joint  problems like osteoarthritis are caused by inflammation in the body. The food you eat can either help or hinder your body’s fight against inflammation, therefore they can benefit of deteriorate bone health. To help your body win the battle, increase the amount of foods listed above and decrease or eliminate the listed foods below:

• Trans-fats
•  Sugar
• Processed Foods
• Dairy Products
• Nightshade Vegetables (eggplants – tomatoes –peppers and black pepper)
• Gluten (a lot of people are sensitive to gluten and are unaware of it)

The under estimate the power of food to help you with inflammation.  Bonne-appétît!

•2100 chemicals, including pesticides, herbicides, fertilizers,
PCBs, medications such as antidepressants and recreational drugs are in our water supply.
•80,000 metric tons of carcinogens are released into the air annually in North
America.”
•Over 80% of foods have genetically modified ingredients.
•The EPA (Environmental Protection Agency) estimates that the average U.S. citizen has
residues from over 400 toxic compounds in their body.
•82,000 chemicals are in use today in the Unites States, but only a fourth have ever tested for toxicity.

Each and every day our bodies are exposed to chemicals from environmental pollutants, medications, contaminants in our water supply, pesticides and hormones in our food supply, and more. While our body’s natural detoxification system is quite spectacular, the rate at which we are absorbing these toxins is much to fast for our body to handle. Moreover, our detoxification system can become impaired by factors like:

• -Inadequate nutrients, vitamins, or minerals.
• -Certain medications
• -Poor liver health
• -Poor kidney health
• -Constipation
  -Insufficient detoxifying enzymes

Toxic Exposure: The Harsh Reality

Between the early 1970s and mid 1990s the rate of leukemia patients went up by 62%, male birth defects doubled, childhood brain cancer went up by 40%, and autism increased 10 fold. Multiple studies have indicated that an increase of toxicity levels since WWII is to blame for this steady increase of illness.

Did you know that exposure to chemicals, pollutants, and pesticides begins shortly after conception? In a recent study, the umbilical cords of ten newborn babies were tested for chemicals and other toxins. On average, 200 chemicals and pollutants were detected in each umbilical cord. Mercury, Polyaromatic Hydrocarbons (pollutants from burning gasoline and waste), and Organchlorine pesticides, were just some of the toxins found. Of the 287 chemicals detected, 180 are known to cause cancer, 217 are toxic to the brain and nervous system, and 208 cause birth defects or abnormal development in animal tests.

The increase of chemicals, pollutants, and pesticides since WWII has made it difficult for our bodies to detoxify these toxins on its own. The liver, kidneys, lungs, skin, and lymphatic systems are no longer able to expel all of the toxins absorbed without the assistance of detox supplements or programs.

Children and adults with a toxic overload can experience a variety of symptoms and illnesses, including:

• -Muscle & Joint Pain
• -Headaches
• -Fatigue
• -Irritability
• -Depression
• -Mental Confusion
• -Gastrointestinal Tract Irregularities
• -Cardiovascular Irregularities
  -Flu Like Symptoms
• -Allergic Reactions
• -Fibromyalgia Like Symptoms
• -Cancer
  -Skin Disorders
• -Premature Aging

The Detoxification Process

According to the Medical Dictionary, the term Detoxification (detox for short) refers to “the physiological or medicinal removal of toxic substances from…the human body.” The graph below demonstrates our bodies’ natural detoxification process:

To put it simply, the goal of Phase I is to take a compound and break it down, add a chemical group to it to neutralize it in order to prepare it for Phase II. While the goal of Phase II is to bind the substance in order to make it water soluble and ready for elimination (through feces or urine).

If either of these phases is inhibited the toxins will remain in our systems. Phase I inhibitors can include: drugs, hydrogenated fats, iron overload, grapefruit, curcumin, capsacin, quercetin, and clove oil. While Phase II inhibitors can include: low protein diets, vitamin and mineral deficiencies, and yellow food dyes. There must be a balance between Phase I and Phase II in order to effectively remove toxins from our bodies.

Detoxifying Your Body

There are several programs and diets that have been created in order to rid your body of toxins. One of my personal favourites is Douglas Laboratories’ 28-Day Metabolic Rejuvenation. Through supplementation and diet, the program functions as following:

While taking the supplements individuals are asked to:

• - avoid caffeine, alcohol, and soda pop
• - avoid sugars and processed foods of any kind
• - avoid dairy
• - avoid gluten
• - avoid citrus fruits
• - avoid soy, yeast, peanuts, eggs and corn
• - consume nuts and seeds
• - consume non-whey protein
• - consume more than 8cups of filtered water daily
• - consume several daily servings of fresh organic vegetables
• - consume organic turkey, chicken, or fresh wild caught fish

It is also suggested to refrain from using chemical household products.

Completing a program like Metabolic Rejuvenation will rid your body of its toxic load, allowing your body’s natural detoxification process to function optimally. I suggest doing a detox atleast once per year, and find the begining of Spring the perfect time to do it! Many of us spring clean our houses, so why not spring clean our bodies too? You will feel absoutely wonderful afterwards, I promise!

Have you ever tried doing a detox? What kind was it? What were the results?

Goldman. “A Special Report on Toxic Chemicals and Children’s Health n North America. 2004.” 2004.
Conacher. Washington D.C. Center of Study for Responsive Law. 1998.
(Soto, http:tuftsjournal.tufts.edu/archive/2—3/February/oped/index.shtml)

In 2013, diet plans seem to be moving away from low fat and low carb processed options and opting for natural and simple foods like fruits, vegetables, lean proteins, and healthy fats. Moreover, many individuals are opting for wheat-free and dairy-free diets due to recent research indicating that such foods can be detrimental to the body. The Canada Food Guide suggests eating 7-8 servings of fruits and vegetables, 6-7 servings of grains, 2 servings of meat or meat substitutes, 2 servings of dairy products, and 2-3 tablespoons of oils and fats per day. While I strongly disagree with the amount of dairy and grain suggested, the Food Guide is a good place to start if you are foreign to healthy eating.

For those of you curious about the diet plans out there, U.S News recently put out a list of the 25 Best Diets on the Market (http://health.usnews.com/best-diet/best-overall-diets/data). In order to create this list, a panel of experts rated each diet on a scale of 1 to 5 on seven measures: short- and long-term weight loss, ease of following, nutrition, safety, and performance as a diabetes and heart diet. The score out of 7 was then used to determine the diets’ overall score. Based on my own dietary habits and nutritional knowledge, I’ve narrowed the list down to the Top 8 Healthiest Diet Plans on the Market. In no particular order, here they are…

The Top 8 Healthiest Diet Plans on the Market

Balanced Diets

1) Mayo Clinic Diet:

This is a phase-based plan, part is diet, part lifestyle changes, all are geared to accelerate weight loss. Some recipes are included in book, but if you want a true meal plan you need to purchase Fit-It and Enjoy-It Healthy Cookbook. Regular exercise is encouraged. You eat 1200-1800 calories/day. Lots of fruits/veggies, plus a moderate amount of carbs, fiber and protein. It is more about moderation than total restriction.

2) The Flexitarian Diet:

An option for someone who may have been tempted to try a vegetarian diet, but not fully committed to giving up meat completely. Flexitarian is a blend of two words, “flexible” and “vegetarian”. Simply put if you follow a flexitarian diet you are eating more plant base foods and less meat.

The Flexitarian Diet can make it easier for people to transition in eliminating or cutting down on meat from their diet. The diet continues to include some of the basic staples items in your kitchen and fresh, natural and in season foods.

A typical Flexitarian Diet allows for 1500 Calories (3 meals, 2 snacks). Although the meat is limited, the daily diet plans include approx. 50g of protein.

3) The Mediterranean Diet:

This diet is considered to be one of the healthiest diets on the planet. Studies continue to show that eating a diet with healthy fats, and rich in plant foods is very good for you.

This is not merely a diet though, this is truly a lifestyle. In addition to nutrient-rich foods, there is leisurely dining, family involvement and physical activity.

There is a variation of this diet depending on where you go. Each region across
Europe, customizes it based on the food available and cultural preferences.

Some of the foods that form the basis of this diet plan include: vegetables, fruits, beans, whole grains, nuts, olives, and olive oil, as well as cheese, yogurt, fish, poultry, eggs and wine.

4) The Anti-Inflammatory Diet:

The Anti-Inflammatory Diet is based on a daily intake of 2,000 to 3,000 calories, depending on your gender, size, and activity level. About 40 to 50 percent of your calories will come from carbs, 30 percent from fat, and 20 to 30 percent from protein. Weil suggests striving for a mix of all three nutrients at each meal. The program calls for a variety of fresh foods, with a heavy emphasis on fruits and vegetables. When it comes to carbs, you want the kind that will keep your blood sugar low and stable. Saturated fats are to be eliminated from your diet. Your dietary fats will instead come from extra virgin olive oil, avocados, nuts, and omega-3 fatty acids, which have been shown to reduce inflammation.

Low Carb Diets

5) Back to the Land/Paleo Diet
Some health professionals suggest we look back and not forward. The principle of this style of eating, known as Paleo, is to consume only what is available to our ancestors. (eating like a caveman).

- no processed foods
– no cereal grains
– no legumes
– no dairy
– no starchy vegetables

The plan is not usually set up for weight loss but because of the carb restrictions, many who have excess weight will drop pounds.

There is no calorie limit to this diet. You get an open pass to meat and veggies, plus some fruit and nuts. Critics of the plan question the elimination of grains, legumes, and dairy as these foods do offer nutritional benefits and are not usually the main culprits for weight gain. If someone liked the Atkins Diet, then a Paleo-style plan may work for them.

6) South Beach Diet:

This is a doctor-designed plan that focuses on 3 phases. It is a high protein, low-carb diet.

Phase 1 is designed to eliminate cravings (maintaining blood sugar levels), encourage rapid weight loss and is only 14 days. In this phase you eliminate most carbohydrates such as rice, pasta and breads. All fruit is elimated in this phase.

Phase 2 focuses on eating delicious and nutritious foods (introducing good carbs into the diet) until you reach your weight goal. Some fruit is reintroduced and you learn to adjust to smaller portion sizes.

Phase 3 is for maintaining your weight loss, its now about a new lifestyle.

There are a variety of tools available for someone to succeed on this plan. It’s flexible, the food is delicious and easy to prepare, there is an online community for support, there are interactive tools that make it manageable and fun, and there is even a mobile app to help you stay on track.

The cost of the program is a bit unclear. It seems that for the online support it costs approx. $5/week paid quarterly, which includes meal plans and recipes. In addition, if you choose to buy their prepared foods, it’s approximately $4-$6 per entrees.
Another option is to purchase the book and work on your own.

7) Glycemic-Index Diet:

The G.I. measures how fast foods are broken down to form glucose, which is the body’s source of energy. High G.I. foods break down quickly, Low G.I. foods break down more slowly. The faster the food breaks down the sooner you feel hungry, so if it breaks down slowly, you’ll have a feeling of being full longer.

The diet does the work for you in figuring out what foods are high and what foods are low. It uses the three traffic light colour categories: red light foods should be avoided, yellow light used with caution and green light foods you can eat as much as you want.

There are a variety of G.I. books on the market.

Low Calorie Diets

8) The Raw Diet
The fundamental principle behind raw foodism, also called rawism, is that plant foods in their most natural state – uncooked and unprocessed – are the most wholesome for the body. The raw food diet is a lifestyle choice. It is not a weight loss plan. That’s because the diet is typically made up of 75% fruits and vegetables. Staples of the raw food diet include:
• Seaweed
• Sprouts
• Sprouted seeds
• Whole grains
• Beans
• Dried fruits
• Nuts
Alcohol, refined sugars, and caffeine are avoided. Moreover, most raw foodists are vegans, who eat no animal products, but some do eat raw eggs and cheese made from raw or unpasteurized milk. Ensuring that you are getting all of the proper nutrients is fundamental on this diet, especially when it comes to protein.

** The Wheat Belly Diet: 
Dr. Davis’ program didn’t quite make it on US News’ Top 25 list, but I wanted to bring attention to it anyways because I very much agree with Dr. Davis’ nutritional principles. The Wheat Belly diet eliminates all wheat and grains from the diet, as wheat
tends to raise our glycemic index and cause weight gain, as well as a variety of other symptoms. In general, the Wheat Belly diet  suggests eating healthy balanced meals, that are free of gluten and grains. And since most processed foods contain gluten, it suggests eating simple, natural foods.

Note: I’m not endorsing any of the diets mentioned above. I wrote this blog to point out some of the healthier weight loss plans on the market, as not all diet plans are good for our health. In order to lose weight and keep it off you must be willing to change your lifestyle. I know how cliché that sounds, but it’s true. The diets mentioned above aren’t meant to be a quick fix, they are meant to get you to where you want to be weight wise, and keep you there through continued healthy dietary habits.

Have you tried one of the diets on U.S News Best Diets on the Market List? What was your experience? Leave your comments below.

References:
http://www.neatorama.com/2010/09/09/the-history-of-diets/
http://health.usnews.com/best-diet/best-overall-diets/data

Now, I am not generally one for labels, as too often, labels are nothing more than a tactic for “a quick fix” and to sell more drugs. However, it is estimated that 15% of Canadians experience symptoms of Seasonal Affective Disorder this time of year. According to studies, the decrease in exposure to sunlight, lower activity levels and less socializing are all key factors in contributing to the cause the of the Winter Blues. There has been much research on the subject but, unfortunately, the direct cause still eludes the experts.

But, there is good news! Despite the lack of a clear cause, there are things you can do to fight these Blues away! With just a few simple changes, you can affect a drastic turnaround in the way you think and feel:

1. Get Up and Get Moving
Recreation or exercise raise the brain’s serotonin and endorphin levels, positively enhancing your mood and leaving you feeling less stressed. You’ll also look better and feel better when you exercise regularly. It has been proven to boost your confidence and improve your self-esteem! Regular physical activity does help prevent depression and gives a natural energy boost and, it promotes better sleep. Try to get between 30 and 60 minutes of physical activity into your day, everyday. Take a walk outside, go skating or hit the gym. It doesn’t have to be all work – it can be fun too!

2. Smart Snacking
Include proteins, veggies and complex carbohydrates in your snack selection to feel more alert. Simple carbs only raise your blood sugar temporarily, giving you a boost of energy then quickly leaving you feeling tired. So, toss those chips and go for something that will give you a longer lasting boost like a plate of raw veggies or whole grain pasta. Have some fun with it and enjoy some ants on a log (peanut butter and raisins on celery)!

3. Drink and Be Merry
Make sure you are getting enough water! The role of water in our bodies is nothing less than miraculous. It affects us on a number of levels like: flushing toxins from the body, supplying the body’s tissues with oxygen and nutrients, it is essential for circulation, protects cells from disease and viruses, and so much more! Dehydration causes migraines, fatigue, indigestion, and even muscle cramping – negatively contributing to the affects of the winter blues. Avoid alcohol and caffeine as they negatively affect your sleep which can leave you irritable, depressed, and generally un-refreshed.

4. Think of Doing a “Detox” Protocol
Great companies like Douglas Laboratories have easy “Detox” Programs (7 days) that will help you cleanse your liver and lower digestive tract in order for you to absorb your nutritents more efficiently and achieve optimal health. I strongly suggest that my patients complete a 7 day “Detox” every season.

5. Let There Be Light!
Sunshine is a vital ingredient for staying healthy and is your best source for essential vitamin D. Sunshine also helps to battle depression. So, if you can stand the cold, get outside! There are lots of fun activities to do outdoors during the winter months and exposure to natural light and fresh air have been shown to help lessen the affects of the winter blues and increase your overall health. Vitamin D supplements should be at least 1 to 2 IU in the winter months (unless you are a snowbird!).

6. Make Time for Friends
People tend to be less social during the winter months. Try to consciously set aside time for friends and family and laugh with them. Though it may be cliché, laughter really is the best medicine! Studies have shown that there are several physical health benefits of laughter. It has been shown to increase energy, reduce stress, lower blood-pressure, promote attentiveness and foster relaxation. I guarantee that this alone will lift your spirits!

7. Get Your Beauty Sleep
Sleep is important for a multitude of reasons but mainly to rebuild, repair and recharge your body. When you are asleep, your immune system is at its most active and repairs what it needs to while your brain re-organizes your cerebral ‘files’. Without sleep, you get sick in both mind and body. So, don’t deprive yourself of this essential step!

I hope that these 7 tips will help you in fighting off those winter blues. Try them out and, before you know it, it will be sunny and warm again! Do you have a winter ritual or specific things you do to keep the Winter Doldrums at bay? Please share them with me in the comments. I would love to hear what works for you!

Depending on your personal health and wellness goals, you may want to tweak the check-list  While using the check-list every day would be ideal, I suggest using it for at least one week every season. Our day-to-day activities, eating habits, and workouts tend to fluctuate with each passing season. I bet you’ll be surprised to see how well you are doing in some aspects during the season and how poorly you are doing in others! This is a great way to evaluate where you are at, and focus on the areas in your life you are struggling with.

My Daily Wellness Check-list

Date:___________________________

Wellness Goal(s):
•
•
•

Did I wake up feeling refreshed? ________

Did I start the day with a positive attitude – one with gratitude? _________

Did I start the day by eating a healthy breakfast? _________

Did I take my supplements today (Multi Vitamin, Vitamin D, Fish Oil, Multi-Probiotic)? _________
Did I get my body moving for at least 20 minutes today (be it cardio, strength training, or yoga) ? _________

Did I ensure that my body was properly fuelled throughout the day by eating healthy snacks when I was hungry? __________
Did I drink enough water today (7-9 glasses per day)? _________

Did I eat healthy, balanced meals for lunch and dinner (lean protein, vegetable, fat)? ___________

Did I avoid eating processed foods, or foods containing refined sugars? _________

Did I or do I need to be adjusted today? __________

Was I able to spend quality time with my family or friends? _________

Did I take a class, register for an event, or read something that has/will contribute to my knowledge base/personal development? __________
Did I do something good for someone else today (hold the door open for a stranger, help someone with a task, compliment someone)? _________

Did I do something positive to unwind before bed (drink herbal tea, read something light, practice meditation, light stretches)? ___________

Am I or did I go to bed at a time that will ensure I get 7-9 hours of sleep? _____

Did I do my best to avoid stress or stressful situations today? ______

On a scale from 1 to 10 (10 highest, 1 lowest) how would you rate your achievements today? ___________

What else can be included on this check-list? Insert below:
_______________________________________________________________________________________________________________________________________________

______________________________________________________________________________________________________________________________________________

_______________________________________________________________________________________________________________________________________________

Action Steps:
1) Copy and paste the checklist into a word document and modify it to suit your health and wellness goals.
2) Print this checklist x7 (one for each day of the week).
3) Complete the checklist before bed each night for one week.
4) Repeat every season.

1. Stop spending time with the wrong people. – Life is too short to spend time with friends or family members that render you miserable. If someone wants you in their life, they’ll make room for you. You are worthy of great friends who support you on your best days and on your worst days. Don’t let negative people infiltrate your life, you deserve the best!
 2. Stop running from your problems. – Deal with issues as they come! Don’t wait. It won’t be easy, but it will save you from a lot of emotional turmoil. Keep in mind, however, that no one is able to instantly solve problems. In fact, we’re made to get upset, sad, hurt, stumble and fall. Facing problems allows us to learn, adapt, and grow as a person.
 3. Stop putting your own needs on the back burner. – How many of you devote yourself to your spouse, your children, and your friends but forget to schedule time for yourself? It’s important to help other, but even more important to help yourself. If there was ever a moment to follow your passion and do something that matters to you, that moment is now.
 4. Stop berating yourself for old mistakes. – Nobody is perfect. We all make mistakes, have struggles, and regret past decisions. But we are not our mistakes! Don’t dwell on the past focus on the present and look forward to the future. Every single thing that has ever happened in your life is preparing you for a moment that is yet to come.
 5. Stop thinking you’re not ready. – That other job opportunity you’ve been eying, that vacation you’ve been dying to take – you’re ready for it! Stop doubting yourself and do it! Who knows what will happen tomorrow, live for today! Don’t let insecurities stop you from reaching your goals.
 6. Stop trying to compete against everyone else. –Success is a battle between YOU and YOURSELF only. Stop worrying about what your coworker or sister thinks of you! Every goal you undertake, every job you do should be for yourself- not to prove a point to someone else.
 7. Stop complaining and feeling sorry for yourself. – Life’s curve balls are thrown for a reason – to shift your path in a direction that is meant for you. Sure, it’s hard to see the benefits at first, but be strong! Things will get better. Don’t dwell on the negative aspects of your life, focus on the positive and your circumstances will drastically improve- I promise.
 8. Stop holding grudges. – Have you ever heard of holding a grudge as an effective means for conflict resolution? I think not. Let go and forgive. Forgiveness is not just for other people, it’s for you too.
 9. Stop wasting time explaining yourself to others. – When all is said and done, who really cares what you do? Your friends don’t need it and your enemies won’t believe it anyway. Do what you think is right!
 10. Stop overlooking the beauty of small moments. – Take the time to enjoy the little things in life- a sunset, a joke among friends, or a compliment from a stranger. Oftentimes, these little things turn into the big moments in life, the moments we remember.
 11. Stop blaming others for your troubles. – You are the master of your own life. Though others may have contributed to your hardships, you have the power to change your circumstances. Your problems are yours to change.
 12. Stop trying to be everything to everyone. – Sorry to break it to you, but you are no super hero. Trying to be everything for everyone will only tire you out. Narrow your focus, and take time for yourself!
 13. Stop worrying so much. – Worry will not strip tomorrow of its burdens, it will strip today of its joy. Can the issue be solved today? Will worrying about a certain circumstance improve anything? No, then stop worrying about it.
 14. Stop focusing on what you don’t want to happen. – It’s the Law of Attraction-focus or dwell on something and it will happen. Instead of thinking about the not so good aspects of your life, focus on what you want, and watch your life change for the better.
 15. Stop being ungrateful. – No matter how good or bad you have it, wake up each day thankful for your life. Someone somewhere else is desperately fighting for theirs. Don’t think about what you are missing, think about all that you have!

Sure some of these are easier said then done, but even attempting to do so will greatly improve your life. Stop taking yourself for granted, stop over thinking things! You are an amazing person with the power to do anything you set your mind to. To having 2013 be your best year ever!  Would love to know what your stop doing things are?

Who is on your Wellness Team or, your “W-team”, as I like to call it. First of all, YOU should be the biggest player on your team and your biggest fan!  All that said, I love the following quote:

“Professionals have coaches – amateurs don’t.” Anonymous

You don’t have to do it alone, plus it’s much more fun to do it with others!  You can start by finding an accountability partner, someone who has similar goals as you. Encourage each other to stay on course with your Goals. You will also need  natural health care practitioners who will help you achieve your Wellness Goals. You could also find a life coach to uncover what area in your life needs the most attention and work jointly with your coach to develop new habits. If money is an issue, not to worry, you can get so much out of self-help books or courses for a minimal fee.  The internet is also loaded with information – just make sure you get the information from reputable sources. You just have to decide to make a change!

Here are a few health professionals that can be part of your “W” Team and a brief explanation of how they each can help you achieve and maintain your health and wellness:

How Will Chiropractic Care Help Me?

Chiropractic Care focuses on optimizing your body’s own ability to function at its best. It achieves this by removing interference with the nervous system. Chiropractic Care is a non-invasive and drug-free approach to health. Chiropractic does not include medications or prescription drugs.  A Wellness Chiropractor can help you maintain a healthy nervous system and help your body function optimally but will also focus on a person’s lifestyle in the physical, psychological and physiological dimensions.

You don’t need to be in pain to see a Chiropractor. Having a stress-free Nervous System allows you to perform at your full potential. The longer you go with an unhealthy Nervous System, the more devastating the effects are to your health and well-being. Often times, if we wait to have signs and symptoms, detrimental health consequences are already in progress. It’s important to see a Chiropractor who can maximize the efficiency of the Nervous System by correcting subluxations for better health, longevity and quality of life.

Athletes and high performers use Chiropractic care to be and stay at the top of their games. An optimal Nervous System can make the difference between first and second place in a race, or a perfect golf swing. Examples of athletes using Chiropractic care to perfect their performance are: Tiger Woods, Wayne Gretzky, Mary Lou Retton and Donovan Bailey.

What Will Naturopathic Medicine Do For Me?

Naturopathic Medicine is a unique system of primary health care which focuses on the core causes of various illnesses. It utilizes the following natural therapies for treatment: traditional Chinese medicine (TCM), botanical medicine, physical medicine (massage, hydrotherapy, etc.), nutrition, homeopathic medicine and lifestyle counselling. Lifestyle counselling is especially important because it allows you to isolate the negative factors which contribute to health, and eliminate them from your routine.

What Will Homeopathic Remedies Do For Me?

Homeopathic remedies (also known as Homeopathic) are a system of medicines based on three principles: Finding cures based specifically on symptoms, taking remedies in extremely diluted forms, and targeting multiple symptoms with a single remedy. Homeopathy is considered the second most widely used system of medicine in the world, for its holistic, natural, and safe methods. Furthermore, Homeopathy is correlated with what is referred to as the “law of susceptibility”- which implies that a negative state of mind can attract and produce disease and illness.

How Will Acupuncture Help Me?

Acupuncture is an ancient Chinese medicine that is said to adjust and alter the body’s flow of energy, and treat a variety of illnesses and health conditions. During the process, numerous thin, solid, metallic needles are inserted into areas of the body in order to reduce pain or induce anaesthesia. Acupuncture is said to greatly reduce headaches, and alleviate migraines through stimulating the body’s natural healing abilities.

How Will A Personal Trainer Help Me?

A Personal Trainer is a professionally trained guide with expertise in fitness, nutrition and healthy living. They can assist clients in creating and tailoring fitness plans which match their bodies and lifestyle. They offer instruction in various fitness routines, and are available to clients through local fitness facilities or by private appointment.

How Will A Life Coach Help Me?

A Life Coach is an individual trained to help clients determine and achieve personal goals. One must remember, however, that Life Coaches are not therapists nor consultants. They are merely hired to guide already healthy clients, wishing to improve their lives in a specific way. For example, a Life Coach may help an individual change their career path, or reach a weight loss goal. They do so by encouraging time and stress management.

How Will Massage Therapy Help Me?

Message therapy is a hands-on manipulation of the soft tissues of the body focusing specifically on the muscles, connective tissue, tendons, ligaments and joints.  Message therapy treatment has a therapeutic effect on the body and improves health and well-being by acting on the muscular, nervous an circulatory systems.  Physical function can be developed, maintain and improves an physical dysfunction and pain can be relieved or prevent thought the use o massage therapy.

How Will A Nutritionist Help Me?

A Nutritionist is tasked with creating and monitoring food intake, typically that of a specific person or group. Nutritionists help clients with specific food needs, allergies or health conditions maintain their health by eating correctly and taking supplements. Their work is sometimes linked with that of a Personal Trainer. For example, a client might be put on a specific diet if his or her goal was to lose weight or increase muscular strength.

What Will Reflexology Do For Me?

Reflexology is a therapeutic method of pain relief. It is said to relieve symptoms of stress, injury, and illness through stimulating predefined pressure points on the feet and hands. A reflexologist stimulates the nerves in the body and encourages the flow of blood, minimizing the sensation of pain as well as relieving it.

There are several other health and wellness fields and disciplines that are not listed here that could be beneficial to you.  Ask your friends and family who they are using locally and what type of results are they experiencing.

Go team go!

One in every eight women will be diagnosed with breast cancer in their lifetime. Though combating cancer is never an easy battle, early detection has the ability to save lives. Within the last decade breast cancer awareness has influenced an increase in the amount of women utilizing the preventative and proactive measures offered by the health care system. The most common of the preventative tools being the Mammogram. Other preventative/diagnostic methods include the self-breast exam, the ultrasound, and Magnetic Resonance Imaging (MRI). Each of these methods is an adjunctive diagnostic tool, providing varying information: Not one of these methods is 100% accurate. Though I do not wish to discredit any of these breast examination methods, I wish to make you aware of another very effective and comfortable method that may end up detecting “abnormalities” in your breasts even earlier then the other methods.

Digital Infrared Imaging, also referred to as a thermography, is one of the latest technologies being used in the fight against breast cancer. It has the ability to detect or diagnosis breast cancer, as well as numerous other ailments such as fibrocystic disease, vascular disease, and infection. The non-invasive scan, shows the function, the physiology, and the metabolism of breast tissue; giving a clear picture of the functional activity in breast tissue.

According to Medical Thermography International Inc, digital infrared imaging scans provide the earliest evidence of breast disease. The sensitivity rate is 90%. This means in 90% of the cases, the scan accurately indicates a presence or absence of disease. That being said, digital infrared imaging has a 10% false positive rate; in 10% of the cases the results may suggest disease where there is none. In comparison, mammograms have a 25% false positive rate, meaning that in 25% of the cases results suggest disease where there is none. Moreover, 20% of the false negative rates occur in tests conducted on young women, due to the density of the breast tissue of women under 50 years of age. Though thermography may not be perfect, no medical testing method is. One must base their judgment on how the method compares to others.

How exactly does Digital Infrared Imaging work? Well, the scan measures infrared heat from your body and translates that into anatomical images. Usually abnormal cells are hotter because malignant tissue mass is greedy. To feed their rapid growth they produce a chemical that makes new blood vessels grow. This is called angiogenesis. The scan shows the heat difference between normal breast tissue and problem areas. In scientific terms, the normal breast tissue acts as the control against which any hot area are compared. It is important to remember that not all malignancies are hypervascular; that is, a small number do not show increase blood supply. Unless there are other signs, a thermography scan will not detect a non-hypervascular malignancy.

At this point in time you are probably thinking, “Digital Infrared Imaging sounds rather effective! But what exactly does it entail?” All in all there are three stages to the process.

•The first is the preparation stage which lasts around 20 minutes. During this stage you may be asked to fill out a breast history form about symptoms related to possible breast dysfunction and disease. Then, in a private room you will undress to the waist and let your breasts adjust to the cool room temperature (18-22°C). It takes about 10 minutes for the breast temperature to adjust.

•Afterwards, it is time for the Screening stage which lasts about 10 minutes. You will be asked to stand with your hands on your head about 10 feet in front of a digital infrared imaging camera. Three images will be taken: straight-on, and right and left partial side views. After, you will be asked to put both of your hands in cool water (about 10°c) for 1 minute. This is a cold challenge to your blood vessels. Normal blood vessels narrow and gradually become cooler with this challenge while abnormal vessels do not narrow and remain warmer. After the cold challenge, a second series of three scans will be taken to record the changes in the response of the blood vessels to the cold challenge.
•The last stage of the Digital Infrared Imaging process is the report stage. Your scans will be read and analyzed by a member of the American Board of Thermology, and later sent to you in the mail.

Major Benefits of Digital Infrared Imaging…
(According to the Medical Thermology International Inc)

Timely
Problems can be found before abnormalities are seen with mammograms.

Inclusive
Examines the whole chest, breasts, and armpit area

Good for All Ages & Stages
Good for all ages: puberty, pregnant, breastfeeding, pre-menopausal years and post-menopausal years

Good for All Breast Types
Good for all breast types: dense, pregnant, breastfeeding, fibrocystic, enhanced (implants) and women on oral hormone medication (BCP & HRT)

Painless
No squeezing, no pressure, no touching by equipment or technician

Risk-Free
No harmful rays emitted, so digital infrared imaging scan can be done as often as needed to monitor breast health and to guide treatment

Risk Indicator
Digital infrared imaging results are a better indicator of future breast disease, than a family history of disease

As previously mentioned thermography is not perfect—But what medical test is? . Unfortunately, the method is not yet covered by our health care system. Though you may not have the financial means to obtain a thermography, getting tested for breast cancer is vital for the assurance of ongoing health and wellness. Your health is, ultimately, in your hands—make sure that whatever breast health method you decide to use is right for you!

References:

1. www.mercola.com

2. Breast Health, A new approach to breast screening unsin digital infrared imaging – www.medthermoline.com