Nutri-Living Blog

It’s 3 p.m.–do you know where your energy’s gone? You probably expect to feel that late-afternoon drag, but you don’t always have to. Turns out, some of your regular habits may be sneakily zapping your zip. Fix some or all of these energy stealers, and you just may be feeling brighter this afternoon.

Energy Zapper #1: Being Addicted to E-mail
Isn’t being wired to the hilt–e-mail, voice mail, IM, BlackBerry–supposed to boost productivity, freeing up your energy? More often, the opposite is true. If you continually halt what you’re doing to answer e-mail, check voice mail, and attend to a thousand other beeps and blips, your attention becomes diluted, which leaves you feeling depleted.

There are two things going on here: The brain needs a lot of physical and mental energy to multitask, which gets drained. And continually redirecting your attention from the BlackBerry to other stimuli siphons more energy and distracts your brain further.

Energy Fix
Switch off electronic gadgets during your most productive work hours, which for most people tend to be in the morning, says Laura Stack, author of The Exhaustion Cure. As for e-mail, try to limit yourself to checking it once every hour, instead of hopping to whenever it beeps. (Hint: Turn off the beep sound.) If something pops into your mind that you need to remember–call back your mom, e-mail the soccer coach about the snack schedule–write it down and take care of it later.

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Filed under: Chronic Fatigue Syndrome, depression, Energy & Vitality, Fibromyalgia on March 29th, 2013 | No Comments »

by Cynthia Lair

Some call them bacteria or bugs but the nice name for this lively population is “flora.” More than 500 different species make up the flora in our bodies, weighing in at between 2 and 5 pounds.

This colony of microbes doesn’t just coexist within us. Our health is dependent upon their ability to stay healthy and report for work each day. Here’s why.

Five ways bacteria help

Twenty-four hours a day our gut flora work to help us thrive. Here’s a top five list of chores the microbes do for us:

1. Prevent the growth of pathogenic bacteria by recognizing and squashing out the invaders that might make us sick.
2. Aid digestion by breaking down food, extracting nutrients and even synthesizing some nutrients (such as vitamin K and biotin).
3. Regulate the constant regeneration of the gut lining.
4. Produce hormones that regulate fat storage.
5. Prevent depression.

What? Prevent depression? Seems so.

Findings published in “Proceedings of the National Academy of Science” show a link between probiotics and lower levels of stress hormones, and protective effects against depression.

Not only that, these trillions of good guys — live microorganisms in fermented and cultured foods — also have been linked to obesity prevention. Accumulating research indicates lean people tend to have a higher proportion of two types of beneficial bacteria than obese people.

Scientists and researchers only are beginning to study and realize how crucial the vitality and makeup of our flora is to our body’s overall health. The microbes living in the gut are anaerobic — meaning they die as soon as they are outside the body. So it wasn’t until we could snoop around inside the body undetected with microscopic instruments that some of this information could come to light.

All the important work of the flora can be accomplished only if the good gut bacteria outnumber the harmful bacteria. A ratio of 85 percent good microbes to 15 percent bad is ideal. But most Americans house the reverse (20 percent good and 80 percent bad) and it’s wreaking havoc on our health.

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Filed under: Chronic Disease, Chronic Fatigue Syndrome, depression, Detoxification, diabetes, Energy & Vitality, Fermented Foods for Health, Fibromyalgia, Food & Nutrition, Food Allergies & Intolerances, Health & Healing, Nutritional Wellness, Uncategorized on February 27th, 2013 | No Comments »

New studies show that inflammation could be a prime culprit in heart disease.

In fact, a new school of thought is emerging that says inflammation may play a larger role in heart disease than cholesterol levels.

Inflammation is the body’s natural immune system reaction to infection or injury, like the redness and swelling around a wound. It can also occur in tissues and the blood vessels within the body, where we can’t see or feel it.

It happens in blood vessels along with the fat buildup associated with hardening of the arteries.

Other causes include high blood pressure or chronic low-level infections that put constant pressure on the immune system.

Inflammation is measured with a blood test for C-reactive protein, or CRP, which is produced by the body when it’s fighting off infection.

A new study offers the strongest evidence yet that inflammation is a major factor in the progression of heart disease.

The study, in the New England Journal of Medicine, shows that reducing inflammation by lowering the levels of CRP in the blood in people with severe heart disease led to fewer heart attacks and deaths, and slowed the progression of heart disease.

CRP levels were controlled in study participants with high doses of the widely-prescribed statin drugs we know are effective in controlling LDL, or “bad” cholesterol. So statins now appear to be useful in fighting heart disease on two fronts.

Other methods that have been shown to lower levels of CRP include maintaining a good diet, exercising, losing weight and quitting smoking.

Many experts think controlling inflammation by monitoring and curbing CRP levels is at least as important as keeping cholesterol under control.

Indeed, the researchers “actually found that CRP was a better predictor of how people did clinically than their cholesterol levels, because people with low cholesterol levels can still have heart attacks. They found a tighter correlation (between) getting (CRP levels) down and how people did clinically than with cholesterol levels.”

The question of which is a better heart disease predictor, cholesterol or CRP levels, is likely to spark lots of controversy in coming years.

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Filed under: Anti-aging, Cardiovascular / Heart Health, Cholesterol on January 27th, 2013 | No Comments »

New studies show that inflammation could be a prime culprit in heart disease.
In fact, a new school of thought is emerging that says inflammation may play a larger role in heart disease than cholesterol levels.

Inflammation is the body’s natural immune system reaction to infection or injury, like the redness and swelling around a wound. It can also occur in tissues and the blood vessels within the body, where we can’t see or feel it.

It happens in blood vessels along with the fat buildup associated with hardening of the arteries.

Other causes include high blood pressure or chronic low-level infections that put constant pressure on the immune system.

Inflammation is measured with a blood test for C-reactive protein, or CRP, which is produced by the body when it’s fighting off infection.

A new study offers the strongest evidence yet that inflammation is a major factor in the progression of heart disease.

Read more »

Filed under: Cardiovascular / Heart Health, Cholesterol, Chronic Disease on December 19th, 2012 | No Comments »

Cold season is coming and you will definitely want to arm yourself against invading pathogens that can lead to infections, coughs, colds, and flu virus. Fortunately,  there are several proven things you can do to limit the severity and duration of these infections, but you need to prepare ahead of time.

There are a variety of natural substances that are proven to boost the immune system, when taken as needed for acute infections.  These may also be taken regularly for improved health, prevention or chronic immune support.  The key is to get them now so you are ready to go at the first sign of an infection.

Zinc supplements and lozenges have become popular supplements to use when people feel a runny nose coming on. When zinc is sucked in the mouth in lozenge form, it binds to specific cell receptor sites in the nasal-oral cavity that inhibits the ability of undesirable entities to take hold.  The key to success is to suck on two 24 mg zinc lozenges within the first 24 hours of a runny nose developing, and continue every two to three hours while awake until runny nose resolves.  Limit zinc intake to less than 300mg per day and only for a few days at this level.

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Filed under: Detoxification, Fibromyalgia, Food Additives, Health & Healing, Swine flu, Toxins, Vitamins & minerals on October 31st, 2012 | No Comments »

There is no doubt that meditation is valuable and that it works. Medical studies have shown that meditation has the ability to not only reduce levels of stress, but it can even help us build better brains. While these benefits are impressive enough on their own, meditation can also do far more. It has the ability to transform how you see yourself and can even boost your self-esteem and self-confidence. The first way that meditation can help you boost your self-esteem takes place by the simple act of establishing a practice. This concept may initially sound a bit strange, but by taking the time to meditate, you are making an investment in yourself. In turn, this act states quite clearly that you feel as though you have value and worth. Investing time in ourselves is a way for us to stay mentally and physically healthy and happy. Luckily, meditation works to boost our health in the body, mind and spirit.

Meditation’s ability to help people achieve relaxed states is no myth and has been well documented and even scientifically verified. No matter what task you need to perform, it is helpful to be relaxed. In turn, you will be able to focus on the task at hand and, as a result, can achieve better results in less time. Being relaxed can help you focus and stay calm, and the improved results that you will achieve can lead to a real confidence boost.

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Filed under: Energy & Vitality, Exercise, Fibromyalgia, Meditation, Sleep, Spirituality and Personal Growth, Yoga, Yoga Nidra Deep Relaxation on September 30th, 2012 | No Comments »

Are You Making the Most of Meal Balancing — And What Does “Balanced” Mean Anyway?

Would you like to be rid of symptoms like fatigue and brain fog, or lose a few pounds so you can have less pain and more energy?

This article will  explain how you can proactively improve your nutrition and health — Plus, I’ll show you some next steps you can take to get full guidance and support in achieving your wellness goals.

There’s lots of confusion on what constitutes a “balanced” diet. Some people do best on higher ratios of protein to carbohydrates while for others it’s the reverse. One thing is unanimous though and that is that your body needs a certain amount of all three [3] macronutrients every day!  What are your macronutrients?  These are protein, healthy fat, and low glycemic / complex carbohydrates.

Any healthy diet is based upon adequate blood sugar control, also referred to as glycemic control.  You can think of your blood sugar control like a car with gas in the fuel tank.  If your car runs out of fuel, it will stall and you will be stranded.  Similarly, food is your fuel.  Eating the proper foods fuels you by providing adequate blood sugar.  A car that runs out of gas will just stop, but if your body runs low blood sugar it will literally break down muscle, organ, and bone tissue to keep itself going. This creates a catabolic or breakdown condition.  The moment your blood sugar drops below a certain point you lose the fuel that supplies your brain and other organs.  At this moment, physiologically, bio-chemically, and metabolically, you can become immune compromised.

Maintaining blood sugar is based on a balance of two hormones, insulin and glucagon.  Both are produced in your pancreas in response to the types of foods you eat.  Insulin is produced in response to eating carbohydrates.  Glucagon is produced in response to eating protein.  If you eat too much food or too many carbohydrates at one time, insulin will quickly lower your blood sugar.  If you skip meals, you will also experience low blood sugar.  Classic symptoms of low blood sugar are headaches, brain fog, sweet cravings (or carbohydrate cravings), nervousness, inability to think clearly, and even depression in severe situations.  Some people do not experience any symptoms when they are low blood sugar, so the problem can go unnoticed.

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Filed under: Energy & Vitality, Fibromyalgia, Food & Nutrition, Health & Healing, Nutritional Wellness, Weight & Wellness on August 28th, 2012 | No Comments »

Reduce your risk of cardiovascular disease with anti-inflammatory foods

You may think of inflammation as something that happens when you sprain your ankle or get a sore throat. However, did you know that low-level inflammation (which you may not feel at all) could be a significant risk factor for heart disease?

Many experts now recognize that an anti-inflammatory diet can be a powerful tool for reducing your risk of heart disease. As a bonus, the same approach can help lower your risk of many other conditions as well, including cancer, Alzheimer’s disease, diabetes, osteoporosis, and depression.

Here are some tips on creating an anti-inflammatory diet:

Use olive oil, nuts, and avocado as your primary sources of fat.
These foods are rich in monounsaturated fats, which help to quell inflammation.

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Filed under: Cardiovascular / Heart Health, Chronic Disease, DASH Diet, DASH Diet Cooking, Fibromyalgia, Food & Nutrition, Health & Healing on August 27th, 2012 | No Comments »

Too much sugar in the blood has a multitude of deleterious effects on health and can trigger fibro flares and symptoms such as brain fog…not to mention cause weight gain.

Trying to break the sugar habit is challenging but with some thoughtful planning it can be done…and must be to achieve optimum health! Here are some tips to help make it easier to achieve that goal:

1. Drink plenty of water and stay well hydrated throughout the day. Water is a great stabilizer when it comes to keeping your metabolism balanced. Often, your body’s need for water is interpreted as a desire for sugar.

2. Eat more fiber filled foods — vegetables, fruits, legumes [beans], whole grains, peas, lentils, etc. Studies showed that consumption of diets containing fifteen percent cellulose fiber for six weeks resulted in a significant reduction in hepatic triglyceride levels and a marked influence on the absorption of administered cholesterol. Meaning that diets rich in fiber tended to have the effect of decreasing high blood sugar and cholesterol levels. An ideal amount to aim for each day is 35 grams — this is easily achieved with 5 to 7 servings of vegetables per day!

3. Limit “added sugars” to your daily diet and eat only natural sugars such as those found in fruits, vegetables, and even whole grains contain natural sugars. Added sugar is that which is added to processed food and drinks during their making, as well as sugar you may add to your food at home, such as over breakfast cereals, or in cake recipes and so forth. Added sugars are the sugars you should limit in your diet as these can add up to dangerous levels and raise your risk for diabetes, hormone imbalances, and weight gain. Naturally-occurring sugars like those found in fruits and vegetables are generally fine as they are full of vitamins, minerals, and fiber that aid in digestion and metabolism.

4. Artificial sweeteners aren’t the answer. Many “low-sugar” or “sugar-free” products on the market today contain chemical substitute sweeteners that are designed to be a less fattening alternative to sugar. This is because they mimic the flavor of sugar yet do not affect insulin levels and they trick your brain into thinking it will receive a burst of energy. But such energy doesn’t arrive because artificial sweeteners have no useful energy / calories and cannot nourish your body. Soon after consuming them you will find yourself craving sugary carbohydrates.

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Filed under: Chronic Disease, Chronic Fatigue Syndrome, diabetes, Fibromyalgia, Food & Nutrition, Health & Healing on July 31st, 2012 | No Comments »

Serotonin is the key brain chemical that generates feelings of optimism and relaxation, which give you a general sense of well-being. It helps you sleep well by regulating your sleep patterns. Serotonin also enhances certain brain functions such as the ability to focus better. Deficiency in this neurotransmitter results in an inexplicable predisposition to negativity, edginess, insomnia, depression, and poor concentration. You might be feeling bad about yourself for swinging back and forth from being choleric to melancholic. This is why it’s important to treat this neurotransmitter deficiency as your mistaken belief about your ‘naturally’ negative attitude might lead to greater sadness and frustration, which only further compounds your already depressed state.

Causes of Serotonin Deficiency

Serotonin deficiency doesn’t just come from nowhere. You may have inadvertently caused this neurotransmitter shortage by:

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Filed under: Bipolar, Chronic Disease, depression, Energy & Vitality, Fibromyalgia, Nutritional Wellness, Stress Management on July 26th, 2012 | 1 Comment »