Foods that Fight Depression 02/18/2012
Its completely normal to feel down every once in a while. Unfortunately, however, there are millions who suffer from more than just a passing bout of the blues. For those who suffer from depression, it can be debilitating and affect many aspects of life. The good news is that there are ways to boost your mood. Diet is one way to achieve this. Eating meals at regular intervals helps to stabilize moods. More than that, research has shown that what you eat can have a direct effect on how you feel and even minimize symptoms of depression. What are some of these foods and how do they help? Eating enough carbohydrates (complex and veggies) can help raise serotonin levels. Serotonin is a chemical found in the brain that has a calming effect. Lower levels are found in those who suffer from depression. Carbohydrates have been found to aid the production of this vital compound. Examples in food include quinoa, brown rice, oatmeal, sweet potatoes and pretty much all the veggies. Next on the list are omega-3 fatty acids. These fatty acids are not produced by our bodies, but are supplemented through diet. Studies show the importance of omega-3s in that it can aid greatly in the prevention of heart disease, stroke, cancer and depression. It is considered 'brain food' and can enhance the effectiveness of depression medications. Flaxseed, almonds, walnuts, salmon and other types of fish are healthy and delicious sources of omega-3 fatty acids. Low levels of the antioxidant vitamin E has been recorded in ones who are depressed. The deficiency in this vitamin can be helped through taking supplements and also by eating foods like the chick pea. An easy to prepare food like hummus can help boost your mood and tastes great too! Folates are another important nutrient that can help raise serotonin and is good for the overall health and function of the brain and nervous system. Taking in plenty of folate has been shown to reduce symptoms of depression. Legumes, spinach and peas are examples of foods that are rich in folate and help fight depression. Vitamin B6 is another vitamin that is beneficial to brain function. It aids in the regulating of mood disorders and depression because it also has a positive effect on serotonin levels. Foods like turkey, chicken, walnuts, wheat germ, yeast, sunflower seeds and soya beans are great sources of B6. Depression can be treated successfully with good treatment, exercise and healthy foods. Of course, checking with your healthcare provider is important when deciding on how to help improve your condition. Reviewing together current treatment and proposed diet plans is beneficial and will help maximize results. Eating a balanced diet and receiving the nourishment your body requires is sure to help chase those lingering bad moods away. Some of the more persistent or chronic feelings may take a while, but there is hope. A happier, better you can start today by eating foods that fight depression. By: Kendrick Ribeiro Add Comment Artificial Sweeteners 02/16/2012
Whenever things say ‘diet’ or ‘sugar-free’ there is a pretty good chance there are artificial sweeteners added instead of sugar. Personally, I would rather eat something that has real sugar, just less of it, than products with chemicals added to make things taste sweet. Here’s a breakdown of two popular sweeteners and why I choose to avoid them. Aspartame (found in Nutra-Sweet® and Equal®) is made of three components – aspartic acid, phenylalanine, and methanol. The body breaks methanol down into formaldehyde (aka embalming fluid, and also a carcinogen), formic acid, and DKP (diketopiperazine) – a compound that causes brain tumors. In high amounts, these products can produce blindness or other eye damage, and neurological damage. Aspartame may also be linked to cancer. There are other side effects that go along with aspartame and there may even be a whole set of symptoms known as aspartame disease. Symptoms can include: headaches, confusion, depression, dizziness, convulsions, nausea, fatigue, chest tightness, shortness of breath, and diarrhea. Another artificial sweetener is sucralose (Splenda®). Sucralose is made by turning sugar into a chlorocarbon in a five-step process. Animal studies with sucralose have shown shrunken thymus glands, enlarged liver and kidneys, reduced growth rate, decrease in red blood cells, and decreased fetal weights. There have been no long term studies of sucralose in humans. There is some information to suggest that sucralose forms trace amounts of a mutagenic agent so may be linked to cancer. Side effects reported with sucralose include anxiety, depression, migraines, bloating, abdominal pain, gas, heart palpitations, and joint pain. Drinking diet sodas has not even been shown to help with weight loss. In fact, artificial sweeteners may contribute to weight gain! This is because the sweet taste (hundreds of times as sweet as sugar) does not have the associated calories with it that our brain expects which may throw off our bodies capabilities to regulate energy balance. This may cause us to crave more calories. Even some sugar free gums contain artificial sweeteners which is dangerous because they are absorbed right into your mucous membranes of your mouth directly into your blood stream. Many things on the market (yogurt, candy, supplements, etc.) contain these dangerous ingredients, so please read labels carefully! I recommend limiting sugar but real sugar in small amounts is healthier than artificial sweeteners. Some other natural sweeteners that are most likely safe are stevia, chicory root, and Lo Han. Xylitol is considered safe at this time, but due to the lack of long term studies, I cannot give it a complete endorsement yet. Honey, molasses, and maple syrup are also great alternatives. By: Dr. Christine Arseneau http://www.tinaspharm.com/ The Dangers of MSG 02/07/2012
MSG, otherwise known as monosodium glutamate, is used as a taste enhancer in many processed foods. It works in an unusual way – by tricking you into tasting more intensely by making your taste buds more sensitive. MSG is found not only in packaged foods you buy at the store, but also in many foods in restaurants. It is probably best known for being found at Chinese restaurants. MSG is dangerous because it is an excitotoxin. This means it kills neurons (brain cells) by exciting them to death! Children, whose brains are still growing, are most at risk. MSG consumed by lab animals causes lesions in the hypothalamus of the brain. Another reason to stay away from MSG is its link to obesity. MSG damages the hypothalamus – this is the area of your brain that controls appetite. This means that your body has no way of telling you when you are full so it becomes easy to overeat. MSG also causes your insulin levels to spike. When your insulin spikes, it causes your blood sugar to drop which in turn makes you feel hungry. Ever notice that you seem hungry soon after eating Chinese food? MSG could be why! MSG can have serious side effects for certain individuals. Some of the adverse reactions associated with MSG include: stomach cramps, migraine headaches, heart palpitations, facial swelling, anxiety, and achiness. MSG is hidden under many other names so it can be tricky to figure out which foods contain MSG. This is especially dangerous for people who are intolerant to MSG, or worse, people who have a severe allergy. It is too bad that the food industry is allowed to disguise certain things under other names to keep the public in the dark. If a product contains one of these ingredients, it contains MSG: glutamate, glutamic acid, monosodium glutamate, monopotassium glutamate, textured protein, hydrolyzed protein, calcium caseinate, sodium caseinate, yeast extract, yeast food, autolyzed yeast, or gelatin. Also, if a food contains any of the following, it OFTEN contains MSG, or creates MSG during processing: artificial flavors, malt extract, corn starch, protein-fortified ingredients, seasonings, soy protein isolate, malt flavoring, carrageenan, citric acid, natural flavors, soy protein, barley malt, maltodextrin, protease, and ultra-pasteurized ingredients. Scary, huh?! In general, the more salty or processed a food is, the more MSG it contains which is another reason to limit processed foods. Eat whole, organic foods whenever possible! By: Dr. Christine Arseneau Blog: http://www.tinaspharm.com/ February 2012 Daily K-Challenges! 01/31/2012
 
ARE YOU READY? Pass it on to your friends and family to create a positive circle of support! Tight, Toned and FIT...Lets DO it! Consistency is key =) The Truth About Milk 01/24/2012
Americans consume the most cows’ milk and yet still have one of the highest osteoporosis rates out of all countries! Why? Because eating animal products makes our body acidic and our bodies thrive in an alkaline environment. Our bodies cannot operate in an acidic environment so our bodies then grab calcium out of our bones in order to absorb it. I eat meat and dairy products myself, but it’s all about moderation. Unfortunately, we are taught that the best (or even the only!) source for calcium is cow’s milk. When I found out I was pregnant and went for my initial visit, they gave me a handout on nutrition. It listed American cheese as the top source of calcium! Really, they pick the cheese that is so processed it doesn’t even taste like cheese anymore?! We are not taught about how much calcium is in green leafy vegetables such as kale and other things that are great for you, and I think advertising has a lot to do with that. The Dairy Council is a MARKETING council; that is their job, not health or regulation or safety, but marketing – which is why there are so many milk ad campaigns. Now, I don’t think advertising is a bad thing. I think it’s great for kids to know where milk comes from and visit healthy cows on humane farms, but there is a misconception that dairy products are the only source for calcium and that is just not true. Milk does not have many nutrients after it is pasteurized. Raw milk is much more nutritious but that is a controversial subject. Raw milk products are hard to find since state laws are tricky and you usually have to buy directly from the farmer. Vitamin D is needed in order for calcium to be absorbed. There is only a little over 100 units of vitamin D in a glass of milk – most of us are deficient in vitamin D and need at least 1000 units daily – at the VERY least – newer recommendations are about 7000 units daily (but levels need to be monitored if you are taking doses that high). Now here is where milk can get dangerous: unless you buy organic grass fed milk, your milk will contain recombinant bovine growth hormone (rBGH or rBST) in order to boost milk production in the cow. But this causes health problems in cows such as increased udder infections (so now you are needing antibiotics for the cows which ends up in your system as well, making your body resistant to certain antibiotics - so if you ever get a really bad infection, chances are higher that conventional antibiotics will not work for you). rBGH also leads to higher levels of insulin-like growth factor in milk which can contribute to breast, prostate, and colon cancers in humans. Also, since hormone use is inducing milk production during an unnatural phase of time, milk produced during this stage is of lower quality – it has increased fat content and decreased protein. There is information to support that calcium supplements can increase heart attack risk. This is newer information and there probably needs to be more studies done in order to really come up with a solid conclusion. However, I think that is a sign that it may be better to get your calcium from natural whole food sources instead of in pill form. It is your own personal choice to eat/drink animal products or not, but please be informed about the health of the animal you are eating and what unnatural things have been injected into it. Some other ideas for good calcium sources are: kale, Chinese cabbage, spinach, rhubarb, wild salmon, beans (white, pinto, and red), bok choy, sesame seeds, chia seeds, flax seeds, quinoa, dried figs, almonds and broccoli. By: Dr Christine Arseneau (aka: Tina) Tina's blog: http://www.tinaspharm.com/ White Foods Nutrition 01/14/2012
We have covered red, blue, purple, orange, yellow, and green so far. Although not as vibrant, the last color I would like to cover is white. White fruits and vegetables contain fiber, vitamins, and phytochemicals that promote heart health; help maintain healthful cholesterol levels and slow cholesterol absorption; and lower the risk of certain cancers such as breast and lung. Members of the white group include garlic, onions, shallots, mushrooms, cauliflower, white asparagus, plantains, parsnips, tan pears, potatoes, white corn, white eggplant, kohlrabi, white peaches, fennel, tan figs, celery root, white tea and water chestnuts. Since I am going out of town this week, I did not stock up on white foods but will make sure to eat plenty of them while I am in Sedona! A white food I have not yet tried is white eggplant, which I heard has a little sweeter taste than a purple eggplant – so I will look out for one. Onions have many health benefits. Onions contain the flavonoid quercetin which has anti-inflammatory, antiviral, and anticancer properties. Quercetin is used to treat allergies and asthma. Garlic also has anticancer benefits. It inhibits the formation of nitrosamines, which are compounds formed during digestion that are cancer-causing. Garlic also has antimicrobial activity against not only bacteria and viruses but also fungi and parasites. Garlic has cholesterol-lowering activity and can even lower blood pressure and prevent blood clots. White tea is different from its counterparts - black tea is fully fermented and green tea is partly fermented while white tea is not fermented at all. This means it contains even more cancer fighting antioxidants than green tea. Aim to eat one food from each color of the rainbow daily (whole foods, skittles don't count!) in order to ensure you are receiving a wide range of healthy nutrients and antioxidants! Written by: Dr. Christine Arseneau (aka: Tina) January 2012 Workout Schedule 01/04/2012
Start the year off right with consistent workouts. This is just a few workout ideas that you can implement into your days! Consistency is key...MAKE IT HAPPEN THIS YEAR!
The Power of Green Foods 01/03/2012
Everyone knows eating your greens is good for you! Why? Green fruits and vegetables contain nutrients that lower the risk of breast, prostate, lung, and other cancers. They also promote eye health, boost immunity, and help to build strong bones. Typically, the more dark and rich colored the food, the more nutrient-packed it is (think kale and spinach). There were plenty of greens to choose from at the food co-op this week. Ones I picked up were: swiss chard, green pears, kiwis, parsley, cucumber, kale, romaine lettuce, cilantro, zuchinni, green pepper, celery, broccoli, leek, and spinach. Other foods to consider are: artichokes, asparagus, endive, limes, peas, watercress, arugula, avocados, green beans, green chiles, green grapes, okra, green apples, green tea, and bok choy. Some green foods are rich in lutein and zeaxanthin. Lutein reduces the risk of macular degeneration (the leading cause of blindness in older individuals) and may protect the lens of the eye from sunlight damage. Cruciferous vegetables contain more phytonutrients with cancer fighting properties than any other family of vegetables. Green tea is a potent antioxidant that helps repair damaged DNA. It contains polyphenols which reduce the risk of stomach, small intestine, colon, pancreatic, lung, and breast cancers. Green tea also activates your liver’s detoxification which helps defend your body against such things as cancer. I did not run into any green foods that I have not yet tried – anyone have any ideas for a food that may be new to me? For optimal health, you should consume all seven colors of the phytonutrient rainbow everyday – red, orange, purple, yellow, green, blue, and white. Next week I will finish up my series on eating the rainbow and discuss the importance of white foods. By: Dr. Arseneau 12 Super K-Tips for 2012 01/01/2012
1.) Follow the 80/20 rule. Stick with healthy eating 80% of the times. IF you feed the body nutrient dense whole foods such as healthy grains, vegetables, fruits, etc… you’ll be supplying the body with the nutrients/minerals it needs to function properly. Eating refined or processed foods all the time not only give you 0 nutrients, it actually pulls nutrients and enzymes from your own body in order to digest it! So it’s a double whammy. First it pulls from bloodstream, then it goes into pulling deeper from your tissue, followed by organs, muscles and finally bone. So yes, you can literally eat your way to diseases, bad health and deterioration. Eat nourishing foods 80 percent of the time that way your body will be able to handle when you eat depleting foods (20% of the times) because you’ll have reserves of the vitamins, minerals, and enzymes necessary for digestion 2.) Make goals for yourself and follow the S.M.A.R.T. technique, you can’t fail: S = Specific M = Measurable A = Attainable R = Realistic T = Timely 3.) Try to limit or eliminate gluten from your diet. It will make a world of a difference in not only your waistline, but also your energy levels. Limit bread intake, if you must have it on a regular basis, go for buckwheat bread. Even whole wheat bread has lost its value in the past 20-30 years since the wheat plant has been modified so many times. The body cannot process it the same way leading to indigestion, fatigue and other problems. 4.) Interval and circuit training will burn 5x more calories than walking within the same given amount of time...hence its popularity nowadays for weight loss. That along with a healthy 80/20 diet and you're golden! 5.) Don’t be afraid to lift weights. One pound of muscle is 5x more metabolically active than one pound of fat. Replace your fat with muscles…you’ll become more metabolically active; burning more calories at rest and you’ll look better. Ladies, if you’re afraid of looking bulky, don’t be…testosterone is a major component in building bulky muscle…something most women don’t have much of. Lift heavy, eat healthy, and do your interval cardio training on a consistent basis and you can’t lose! 6.) Feed your mind the right stuff to keep it positive. I know realistically, its hard to stay positive ALL the time, but try to see the positive in the situations that bring you down. Misery loves misery and negative loves negative, but in reality it needs positive to live a healthier happier life! Be that positive in people’s life, don’t wait till it comes to you. A positive mind achieves amazing things whether its at work, at home or with your personal goals such as your fitness! 7.) Avoid all foods that contain sweeteners --that includes diet sodas. Sweeteners have been linked with headaches, insomnia, digestive problems, loss of taste buds and linked with certain cancers. That’s enough for me to give them up. Try going without it for a week and see how great you feel! 8.) Protein at every meal is not only good to build and maintain nice lean muscles, it also helps to keep you full between meals and research shows that eating protein at every meal or snack helps keep the sugar cravings away. 9.) Find a friend to workout with, invest in a trainer or join a group fitness class. Accountability is key to your fitness success! 10.) Live by the law of reciprocity. I believe that if you live your life giving and I mean genuinely giving without any expectations of returns, in some way, shape or form your unconditional contribution will be returned to you by those very same people you gave to. Eventually you’ll see it come back to you when you least expect it and most need it. Whether its favors, gifts, donations or your time to someone…Give and you will receive! 11.) Replace sodium with spices that can provide you with all the good stuff and not affect your blood pressure as much! Garlic is the powerhouse of spices and in my opinion goes with just about anything. Paprika and parsley are loaded with vitamins as well as iron and calcium. Mint can help with gas and nausea, sage can enhance antibiotics in your body. Thyme has been used to relieve overall cramps and oregano works as an antiseptic. 12.) Learn to laugh at yourself. No one really cares anyways. Don’t take life too serious. Take control of your life, trust your instincts, live with confident and always be yourself. As Dr Seuss says “Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind.” Committed to your health, Coach Kendrick For more tips, motivation, workout and advices sign up for my Wellness Newsletter via my website www.kbodyfitness.com. Also if you haven’t already done so, be sure to “like” me on Facebook: https://www.facebook.com/KendrickFitness 7 Tips to Beat Fatigue 12/22/2011
Lethargy, also know as fatigue, is a common complaint among the American population. Contrary to popular belief, the solution to this problem is not always more sleep! Bad sleep habits, poor quality of sleep, too much sleep are also contributing factors. However, such a simple problem can sometimes be an early manifestation of other conditions. Some common causes of fatigue are anemia, hypothyroidism, depression, neurological disorders, poor nutrition and several others. So what should you do? Fortunately, in most cases, fatigue is related to poor sleep and nutritional habits. Here are some key steps to countering that fatigue (not related to a specific condition).
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