5 Nutrition Tips for Boosting Your Memory

Have you ever gone from one room to another, only to stop and wonder what you were going for in the first place? How many times have you known the word but just couldn't quite grasp it? How many times has someone's name been at the tip of your tongue? Is that what happens to all of us? Or is there something we can do to prevent this nervous system demise?

Your brain is made up of an intricate network of wires (neurons) that connect with each other via chemical messengers. Communication is a complex process. There are many factors involved, such as the integrity of the fatty coating (myelin sheath) around each neuron (which insulates the neurons and aids in signal transmission), or the chemical messenger levels in the end of one neuron and receptor endings on another. Even your mood or emotional state on any given day can affect your concentration and memory. It is well established that chronic anxiety or depression dramatically reduces your short-term memory and ability to focus.

Now, let's devise a simple plan to keep your brain working optimally...

1. Your brain is like anything else in the body – if you don't use it, you may lose it. Studies have proven one of the best ways to keep your mind sharp is to do the daily crossword puzzle. Also, your brain needs oxygen which gives us yet another reason to exercise! The components of the communication process in the brain are also affected by different vitamins, nutrients and amino acids, and the presence of glucose is crucial. Your brain needs a lot of fuel to work properly. While studying for my naturopathic licensing exams, eight to 10 hours per day for six weeks, I was always starving. I lost more weight than than I did training for any 5K race because I was using a lot of calories by thinking so much.

2. You should aim to eat regularly, with a protein source at each meal, and never go longer than 4 or 5 hours without eating. This will help maintain your blood sugar levels and prevent symptoms like confusion, weakness, irritability and headaches that may be associated with hypoglycemia.

3. Vitamin B12 and essential fatty acids (EFAs) are important for the neuron's myelin sheath so ensure you get enough of each of these. EFAs are found in deep-sea cold-water fish (cod, mackerel, salmon and tuna), hemp oil, flaxseed oil and borage oil. Eat fish two to three times per week and consider adding a tablespoon of one of the oils to your salad dressings or smoothies. Vitamin B12 should be taken in a form that can be absorbed under the tongue. Next to an intra-muscular injection, the sublingual (under the tongue) form is the best utilized by the body.

4. Memory and mood are dependent on chemical messengers such as serotonin -- your "happy hormone" -- which also affects your sleep and appetite. Your body makes serotonin from protein, particularly from an amino acid called tryptophan. Turkey is very high in tryptophan, which is why everyone gets dopey after Thanksgiving dinner. If you are suffering from low mood, anxiety or depression contributing to your poor concentration, you can try supplementing tryptophan through 5- Hydroxytryptophan (5-HTP). You can purchase 5-HTP from most health food stores, but prices vary greatly. With this product I have found you get what you pay for, and suggest you opt for a more expensive brand. Take it with food because it may cause nausea on an empty stomach.

5. Think twice about using gingko. Despite its reputation, ginkgo is not always the answer to poor memory or concentration. It is more helpful where the cause is poor circulation and tends to be more effective in the elderly.

Eating Less Meat is Good for Your Health

If you pride yourself on being a meat lover, it may be time to reconsider your carnivorous ways. In a series of papers on health and climate change (coming just ahead of next month's Copenhagen conference on climate change), British and Australian researchers suggested that cutting back on meat consumption would not only be beneficial to the earth, but improve health among people in meat-loving countries as well.

Although we may not give it much thought while we're wandering the aisles of the grocery store, when it comes to the environment, the biggest contributor of greenhouse gases is livestock farming. And in addition to the harm that meat production does to the planet, meat consumption is taking its toll on our health, too. According to researchers, "Livestock products are a source of some essential nutrients, [but] they provide large amounts of saturated fat, which is a known risk factor for cardiovascular disease."

If being more eco-friendly and lowering your risk of heart disease aren't enough to make you step away from the steak, chew on this: the study found that in Britain, decreasing meat consumption by as much as 30 percent could mean avoiding as many as 18,000 premature deaths in a single year.

But researchers admit that convincing people to cut back on meat consumption will be a challenge: "Although likely to yield benefits to health, such a strategy will probably encounter cultural, political, and commercial resistance, and face technical challenges," they said. "Coordinated intersectoral action is needed across agricultural, nutritional, public health, and climate change communities worldwide to provide affordable, healthy, low-emission diets for all societies."

The head of the research series, Professor Sir Andy Haines, director of the London School of Hygiene and Tropical Medicine, provides more information on the group's findings in this short video.

Yoga and Nutrition: Eat Well, Feel Well

When I practice yoga, I feel very joyous. It lifts my spirits, increases my confidence and much of this is due to the fact that I'm more mindful of my posture. Good posture is essential for proper digestion and yes, as I mentioned before, confidence! Whether you are sitting or standing, when you make a conscious effort to have good posture, you feel so much better.

Yoga and nutrition are key components for feeling well and eating well. Here is how you can use them to your advantage.

Feel Well
My love for yoga and meditation began years ago in my basement. I would quietly sneak downstairs at 5:30 a.m. and put on my favourite yoga DVD. It was like my secret weapon for staying balanced and sane in my crazy corporate job. And it was during those quiet times that I truly nurtured and detoxed my soul and started my day off right. The lasting thought the instructor would share was this: "Think only positive thoughts that serve you well for the whole day." I loved this line and it most certainly set the stage for the day, increasing my mindfulness and awareness.
Eat Well
Eating well means being mindful of the food you put into your body, as well as acknowledging that you are nourishing every cell of your body. Ask yourself, "Is this food nourishment for my body, is it fuel for my cells?" The reason I bring this to your attention is because when you think about food as fuel for your cells, you will think twice about what you eat and how much you eat. Refined and processed foods, excess carbs, sugar and preservatives are not fuel. They are simply empty calories increasing your toxic load. Furthermore, you will become more aware that when you skip breakfast, drink coffee or diet pop and then chow down on a frozen dinner or white, refined pasta, you will not feel your best. Becoming more mindful of your eating is at the root of eating well.

Expect More
So often, people go about their day feeling "OK," and assume that feeling OK means they are healthy. This is simply not the case. Being healthy is not merely about the absence of disease, but rather about feeling fabulous most of the time. Evaluate your wellness by the glow of your skin, the shine of your hair, your sex drive, your digestion and bowel movements and of course, you emotional well-being. Don't settle for feeling OK -- expect more.

As soon as you begin to properly fuel your body and nurture your soul, you'll realize that what you were feeling before was, in fact, ill. And now you'll have truly achieved health and understand what feeling fabulous really means!


How can you eat well and feel well, too?
My yoga guru friend, Michelle Uy (owner of Love Action Yoga), and I have put together a nutrition and yoga program in Toronto called "Eat Well Feel Well." This program is intended for women who want to develop a positive relationship with food, be inspired, lose weight and in doing so, change their lives for the better.

You can find out more about the event here, including more specific details about the program and what will be covered. The program runs for seven weeks (on Sundays) starting in January.

I hope you eat well and feel well today, tomorrow and always.

Exercise Can't Make Up For Binge Drinking

It's the morning after the mother of all nights out and your body is vehemently protesting all the fun you had -- particularly that of the liquid, alcoholic variety. It's called a hangover, and it's your body's way of telling you that you overdid it on the booze last night. But if you think a few hours sweating out the toxins at the gym will reverse the damage, you're sorely mistaken according to recent reports out of the UK.

Surveys have shown that one in five people in the UK drinks double the amount recommended by the Nation Health Service, and the same amount of people exercise the day after a big party to combat the ill-effects of the drink. But it's not enough, say experts.

"People need to be aware that regularly drinking double the recommended limits comes with health risks that can't simply be burned off down the gym, in the pool, or on the football pitch," Dr. Carol Cooper told the Telegraph. Adds British Public Health Minister Gillian Merron, "if you have a big night at the pub, you're not going to compensate with a workout the following day. Damage from regularly drinking too much can slowly creep up and you won't see it until it's too late"

Of course, there's a solution but you might not like it: Moderation. It's recommended that you stick to just two drinks a day, and no, you can't save them all for Saturday night. If you're determined to get your drink on, do your best to stay hydrated throughout the night by alternating alcoholic drinks with large glasses of water. Your body will thank you in the morning.

Also, check out our holistic hangover remedy.

Men vs. Women: Tips for Staying Healthy and Fit

Q: How do women's and men's fitness requirements differ?

A: Fitness requirements vary greatly among individuals, depending on body type and fitness goals. So the main difference between men's and women's fitness requirements is due to the differences in body type. Men tend to carry more muscle. The more muscle you have, the more energy is required to work that muscle. Muscle is maintained through adequate protein intake, so men who are weight training are likely to require more protein than women who are weight training. This is similar with cardio or aerobic exercises. As men tend to be larger and carry more weight, they will expend more energy during any type of movement. Energy is provided through carbohydrates, so men doing aerobic exercises are likely to need more carbs in their diet than women doing similar aerobic exercises. The key message here is to know your body and your fitness goals. Know what the nutritional requirements are to maintain your body's energy and health while working on attaining your exercise targets.

Q: What's your exercise routine?

A: With any dietary or lifestyle routines, I try to incorporate them into my life, and this is the advice I give to my patients as well. So with exercise, I try to walk everywhere I can (e.g., work, groceries, visiting friends, etc.) and do things I enjoy like running around with my kid. When it is not raining or snowing, I also enjoy going for brisk walks around the neighborhood. To supplement this, when I feel the need for an extra cardio boost or to get my heart pumping, I do a fun aerobic video at home. The key is really to find something that you enjoy doing that doesn't seem like a chore, but rather a reward.

Q: How do women's and men's nutritional needs differ?

A: Many nutritional requirements are calculated based on body weight, not by gender. This holds true for protein and carbohydrates. The more body weight you carry, the more your body will require carbohydrates for energy and protein for muscle maintenance. There are certain vitamins whose requirements differ between the genders. For example, men require more Vitamins A, E, and K as well as a few of the B vitamins. Minerals perform specific functions in the body that can differ between the sexes, based on the differences in physiological functions between men and women. For example, women require more iron due to the loss of iron in the blood during menstruation, while men may benefit more from zinc as it promotes sperm growth and motility. I don't usually tell my patients to count vitamin and mineral intake to ensure they are receiving the recommended daily intake, but instead ensure that they are eating a balanced diet with a large variety. Including variety in the diet ensures that you are getting all the different vitamins and minerals you need, since different foods carry different nutrients.

The biggest difference in the nutritional requirements between the sexes is for women who are pregnant or lactating. Protein requirements, as well as requirements for many vitamins and minerals (e.g., folic acid, iodine) are increased during this time. Pregnancy and lactation is also a time when caloric intake is generally increased for the women as she is now eating for two.

Q: What are the most common problems women face in maintaining a healthy diet?

A: Across the board, the most common problem is habit. We are accustomed to eating foods that we grew up on and foods that give us comfort and joy. The trick here is to be patient with yourself while you try some new and healthier foods at your own pace. For example, purchase one leafy green vegetable you've never tried once every week. Or, ask a friend for a favourite recipe and do a recipe trade with her. Another way to break out of old habits is to go to a restaurant that serves a different culture's food and try to cook that dish at home. There are many healthy foods that can also be comforting and delicious -- it may take some time to find the ones that are right for you to incorporate them into your new habits. Be patient.

The other problem many women face is time. With work, kids, exercise, and taking care of the house, many women find little time to take care of themselves, and that includes maintaining a healthy diet. What foods you put in yourself is a measure of how well you take care of yourself. But eating healthy doesn't have to involve hours in the kitchen. In fact, there are numerous recipes out there that are both simple and healthy. My tip for women short on time is as follows:

1. Keep it simple: Know yourself and how much time you have or want to expend on making a meal, and don't try to overextend yourself.

2. Stock up: Do your grocery shopping once a week and stock up on the basics (fruits, veggies, bread, grains, meat, etc.) You don't have to plan your meals out, just buy versatile items you like to eat so that you can open up your fridge or pantry in the middle of the week and have all the basics to whip up a healthy meal you can enjoy.

3. Make more than you need: When you're cooking dinner, make enough to pack a lunch for the next day. This will save you time and energy. Also, prepare a big batch of a healthy snack (e.g., hummus, muffins) that can last you a few days.

Q: What do you eat in a typical day?

A: Every day is different for me. I really enjoy variety in my diet, which keeps things fresh and exciting. I don't like being bored by my food. Right now, I'm really into curries, soups, and stews. It goes with the weather turning cold and can include a great mix of different veggies. In the summer, I tend to eat more salads and wraps. The "basics" I buy at the grocery store every week include a load of vegetables (including a variety of leafy greens), a loaf of mixed grain bread, eggs, and I always make sure to have some pasta (whole wheat, spelt, or rye), brown rice, oatmeal, and other grains around the house, which I buy in bulk. I eat fish or chicken once or twice a week, and beef in small amounts occasionally, but my diet is mostly plant-based.

Try Ice Skating for a Great Winter Workout

It seems hard to believe, but December has officially arrived. And while you may not be ready to retire your running shoes just yet, your days of jogging outside in the crisp evening air are numbered (unless, of course, you are a fan of running in the snow). But don't let a drop in the temperature keep you from exercising in the great outdoors -- strap on some skates and get fit with a fun (and effective!) winter workout.

According to Todd Galati, a spokesperson for the American Council on Exercise, a 150-pound recreational skater who combines faster and slower skating can actually burn around eight-and-a-half calories per minute. And it might even be better for your joints than that early morning jog: "With running you have to land," says Galati. "The gliding motion of ice skating takes away that pounding, repetitive motion of hitting the ground."

Aside from being an excellent cardio workout, ice skating can help improve your balance and coordination, strengthen your core and work your legs and glutes. Plus, it's just plain fun!

If you're new to the skating world, don't worry -- many rinks offer skate rentals, so you can borrow a pair for a nominal fee and give it a try before you commit to blades of your own. But before you hit the ice, consider these tips from BodyBreak's Hal Johnson and Joanne McLeod:

* Dress to stay warm. Wear multiple layers of thin clothing. As your body temperature increases and you begin to perspire, you can remove layers as needed. Avoid wearing clothes that are loose and baggy.
* Many community rinks provide learn-to-skate programs for all levels from little ones to adults. They also have pleasure skating times and adults-only skates. Some even have free skating hours on weekday afternoons and during holidays. Call your local rink for details. (Details here for Toronto, Ottawa and Montreal).
* When it comes to technique, the key is to keep your knees bent. Skating is all about balance, and bending your knees will help with that. Be sure to keep your back straight, not hunched. And keep your head up -- this will avoid any on-ice collisions.
*
* "Stroking" is the basic movement used to get you across the ice. Transfer your weight from one foot to the other and push back and to the side to create the force to move forward. Don't lean backwards -- this will cause you to fall.
* To stroke backwards, bend your knees and pigeon-toe your right foot in. Push off with the ball of your right foot from the inside edge. Glide backward on your left foot. Bring your feet back together for balance. Repeat with the left foot. Think of carving a big letter C with your pushing leg.

Looking for more ice skating tips? You can find them here.

Even if skating isn't your thing, there are still plenty of great winter activities to choose from. Tell us -- what do you do to keep fit in the winter?

Exercise Makes You Smarter and Happier

Those endorphins swimming in your body are the feel-good hormones that induce happiness and satisfaction after a tough workout. In fact, those same endorphins can actually be addictive, according to a study on Science Daily. I can think of worse things to be addicted to than exercise, but this just proves the point of the addictive power of "feeling good."

But aside from inducing feelings of happiness, there's actually another reason that exercise is good for us. A recent study carried out at the Sahlgrenska Academy and Sahlgrenska University Hospital reveals that young adults who are fit, also have a higher IQ. (I love this study -- it's genius!)

Even though the research was conducted on young adults, I have no doubt that exercise makes everyone smarter. I mean really, aren't you proving just how "smart" you are simply by taking steps towards a healthier body and healthier mind?

It's no secret that exercise is an effective way to boost those brain-happy chemicals and reduce the risk of depression, but it also increases your cardiovascular capacity (healthy heart and healthy lungs) and improves circulation, which improves detoxification and therefore lowers the risk of many diseases.

The strongest links between physical fitness and improved IQ are found in logical thinking and verbal comprehension. But it's only fitness that plays a role in the results for the IQ test -- not strength. "Being fit means that you also have good heart and lung capacity and that your brain gets plenty of oxygen," says Michael Nilsson, professor at the Sahlgrenska Academy and chief physician at the Sahlgrenska University Hospital. Makes sense, doesn't it?

"We have also shown that those youngsters who improve their physical fitness between the ages of 15 and 18 increase their cognitive performance," says Maria Åberg, researcher at the Sahlgrenska Academy and physician at Åby Health Centre. "This being the case, physical education is a subject that has an important place in schools, and is an absolute must if we want to do well in maths and other theoretical subjects."

The question that people always seem to ask is how much exercise is enough? This is a topic of much debate amongst personal trainers, university experts and family doctors. Sure there is an exact science, but really, at the end of the day we don't need science to tell us how much we should exercise, do we? We know it's good for us! My advice is this: if you are sedentary and sit all day in an office, staring at a computer screen only to come home and watch TV, then you need to get more movement into your day. Aim for movement 45 minutes of every single day and more if you have the time. Many people say that they don't have the energy and this is precisely why you need to exercise -- it will increase your energy.

This doesn't mean you have to drag yourself to the gym if you don't like fitness centres. Start simple: go for a power walk, a bike ride, go swimming, chase your kids around, take the stairs, park your car further away from the grocery store and carry ALL your grocery bags to the car instead of using a cart. Many of my clients tell me that they just don't have time to exercise. If you have time to watch 20 minutes of TV -- which I know most people do (and that is a gross understatement) -- then you definitely have time to get your booty moving!

Madonna Defends Her Workout Routine

What do you think of Madonna's body, specifically her pipes? Unfortunately, the quote that sticks in our minds is when her former husband Guy Ritchie said hugging her was akin to cuddling up to a piece of gristle. Well, he would know, wouldn't he? Or would he? If you believe tabloid gossip, the rest of the story goes that Ritchie was habouring resentment over his wife's daily four-hour workouts that left little time for him. The couple split up over a year and a half ago and Madge is now famously spending her time with 22-year-old Brazilian model, Jesus Luz, who we are going to guess doesn't have any complaints about cuddling up to his very rich, very famous girlfriend.

While we admit to preferring a slightly softer female physique, Madonna is 51 and she is likely very healthy and she looks good. Thus, she has little reason to explain herself to anyone, yet, she recently told British TV show, GMTV why she is so dedicated to her exercise routine.

"(I do it) for health reasons, and for aesthetic reasons. If I have to go out on stage and, you know, jump around in a pair of hot pants I better look good and also when I perform I'm like an athlete and I have to be in good shape. I'm not panicked, I just know what my job is and I know that if I want to be able to wear whatever I want to wear on stage then my body better look good."

What are your thoughts? Is Madonna inspiration or cautionary tale?

Are You a Skinny Fat Person? How to Maintain a Healthy Body Composition

Don't you just love all those supermodels that say they never work out and eat whatever they want, yet still manage to look fabulous? It almost makes you want to adopt their diet of caffeine, nicotine and burgers. Would it surprise you to know that many of these beautiful women may actually have high percentage of body fat? They may unknowingly be laying the groundwork for many chronic diseases associated with aging. There is a difference between being thin and being healthy and it lies in body composition.

What is Body Composition?

Body composition is a measure of the lean tissue and of the fatty tissue that make up your body weight. Your body is comprised of many tissues -- fat, bones, muscles, tendons, ligaments, organs and lots of water. A healthy body composition is determined by the percentage of fat versus lean muscle mass. Ideally, it is best to keep fat lower and lean muscle mass higher. An altered body composition arises when the percentage of body fat is too high. The most common cause of a high percentage of body fat is excess fat, although a loss of bone, as in osteoporosis, or a loss of muscle are also forms of altered body composition.

More on body composition after the jump...


Being overweight is sometimes used synonymously with an altered body composition, however, excess body weight is not a definitive assessment for altered body composition, just as thin is not synonymous with fit and healthy. Extreme athletes or weight lifters can have a body weight that is considered outside of a healthy reference range, but their body compositions may be optimal due to their high amount of lean muscle. Muscle actually weights more than fat, so if you are on a weight loss plan that includes lifting weights, stepping on the scale may frustrate you. You should judge your progress by how your clothes fit and feel, not by the number on the scale.

How do you measure body fat?
Body composition is measured by body mass index (BMI). It is calculated by dividing weight by height. A BMI in the range of 25 to 29.9 is considered overweight, while 30 or more is considered clinically obese. This may not be accurate for assessing body composition for people who are very short, very muscular, very tall or for people with edema (swelling and water retention). It is best to use BMI in conjunction with a waist circumference, and waist-to-hip ratio.

Waist Circumference and Waist-to-Hip Ratio (WHR): Where you carry body fat is just as important as how much you carry. People who tend to accumulate fat around the waist (apple shape) have a higher risk of heart disease, diabetes and high blood pressure than those who carry excess weight on the hips and thighs (pear shape). Calculating your waist-to-hip ratio (WHR) is one way to determine if the weight in your abdomen exceeds that of your thighs. WHR is the measurement of your waist divided by the measurement of your hips. Measure your waist at the level of your belly button. Waist circumference greater than 35" for women and 40" for men is associated with increased risk. A WHR greater than 1 for men and 0.8 for women is considered unfavourable.

Skin Fold Tests (Calipers) and Bio-impedance Testing (BIA): Measuring body fat with calipers is easy, but the accuracy of the reading is only as good as the qualifications of the person doing the measurements. This method seems to be more accurate in people that have higher percentages of body fat than in those within a healthy range.

BIA testing is even simpler than calipers. It uses an electrical frequency, typically sent from your hand to your foot or from hand to hand. This is the premise behind many of the scales or hand-held units on the market that measure body fat. Different tissues conduct the signal at different rates, thereby giving a quick assessment of body fat, water and muscle. BIA readings are affected by level of hydration, electrolytes and exercise. More expensive machines tend to be more accurate and it is best to do the reading on an empty stomach, first thing in the morning.

How can you improve or maintain a healthy body composition?
A weight loss program can actually be harmful in some cases if it results in excessive loss of muscle along with fat. Our reserves are in our muscles. Studies have found that the most successful way to slow the aging process is to maintain a healthy muscle mass along with eating a highly nutritious, lower calorie diet. As we age, we naturally tend to lose muscle unless we work to keep it. A loss in muscle mass has been linked to an increased risk of heart disease, diabetes, osteoporosis, obesity, high blood pressure and metabolic syndrome (otherwise known as Syndrome X -- a condition that has been linked to heart disease and diabetes).

Four Tips to Maintain Muscle and Boost Fat Loss

1. Adopt an exercise plan that incorporates cardiovascular exercise along with weight training. Do not overdo cardiovascular exercise-it can damage the muscle fibers that you are working so hard to build and maintain. Do your weight training first followed by your cardio if you are doing them both on the same day. This will ensure your strength is at a maximum for lifting and you will continue to burn fat during your cardio session.

2. Eat protein with every meal, eat every three hours and skip the sugar. Protein is the building block of muscle and it is essential for repair after workouts. Complete your meal with low-glycemic carbohydrates. Check out The Hormone Diet for a selection of recipes and further guidelines.

3. Conjugated Linoleic Acid (CLA) has been found in studies to increase the loss of body fat (particularly around the abdomen) while maintaining muscle mass. This supplement should be taken for at least three months before stopping–it works, just not right away! Typical dosage is about 1500 mg two times per day.

4. Keep stress levels manageable. Elevated levels of stress hormone (cortisol) can have a negative effect on body composition by increasing the breakdown of muscle mass and increasing the deposition of fat around the abdomen. Relora is an herbal compound found to be effective in keeping stress hormone levels balanced and reducing abdominal fat. Phosphatidylserine may also help reduce stress hormone levels and protect body tissues, such as the brain and muscles from the negative effects of stress.

Remember it's not your weight but your composition that is most important in assessing your health. It's like the old adage-it's what's on the inside that counts.

Prevent Disease With These Four Diet Must-Haves

Q: What kinds of diseases can be prevented through diet?

A: There's evidence that making dietary and lifestyle changes can play a role in the prevention of a variety of diseases, including cardiovascular disease, hypertension, type 2 diabetes, metabolic syndrome, cancer, and osteoporosis.

Q: What are your top disease-fighting foods and why?

A: There's no one food that can prevent disease, but consuming a wide variety of nutrient-dense foods in the context of a healthful dietary pattern can add to the disease-fighting arsenal of the diet.

Here are four foods/classes of foods that may play a role in preventing several diet-related diseases.

1. Legumes -- which include beans, peas, lentils, and soybeans -- are rich in both protein and complex carbohydrates. They're also among the top sources of dietary fibre, and are packed with folate (a B vitamin) and minerals including potassium, calcium, and magnesium. Soybeans and foods made with them also contain alpha linolenic acid (ALA; omega-3 fats that are essential and need to be obtained in the diet) and may reduce the risk of heart disease. The Dietary Guidelines for Americans recommends ½ to 3-1/2 cups of legumes each week, depending on suggested calorie intake. For a person who consumes between 1,800 and 2,400 calories a day, that translates to 3 cups per week.

2. Nuts and seeds may benefit health by reducing the risk of death from cardiovascular disease, reducing inflammation that can contribute to diseases, and reducing the risk of type 2 diabetes, as well as some cancers. They may also reduce total and bad LDL cholesterol levels, and play a role in weight management. Nuts and seeds are great sources of protein and healthful monounsaturated and polyunsaturated fats. Several kinds (namely walnuts, flaxseeds, hazelnuts, Brazil nuts, and pecans) are also rich in ALA, which can protect the heart. Brazil nuts, almonds, pine nuts, and peanuts are all good sources of both vitamin E and magnesium, while sunflower seeds and hazelnuts are also good sources of vitamin E. Cashews and chestnuts are also rich in magnesium. Although the Dietary Guidelines for Americans does not suggest a daily or weekly amount of nuts, ½ to 1 ounce per day is a good rule of thumb. Because nuts are energy-dense -- they pack a lot of calories in a relatively small portion -- it's a good idea to include them regularly as a garnish or topping for a dish, or as part of a healthful snack. But be sure to keep an eye on portion size to keep your total calorie intake in check.

3. Cold water fatty fish, such as salmon, tuna, trout, mackerel, herring, and oysters, are great dietary sources of powerful omega-3 fats [docosapaentanoic acid (DHA) and eicosapaentanoic acid (EPA)]. Salmon, canned tuna, and mackerel are rich in vitamin D (pink salmon is also rich in calcium and sockeye salmon is rich in potassium), while oysters are a great source of iron. Studies suggest that the omega-3 fats found in fish may play a role in reducing the risk of cardiovascular disease, diabetes and prostate cancer, and may even decrease the risk of death from cardiac events in those who have heart disease. Consuming at least two fish meals per week -- about 8 oz, cooked -- is recommended by the American Heart Association; this amount supplies the diet with about 500 mg/day of EPA/DHA.

4. Cruciferous vegetables -- including kale, collard greens, broccoli, cabbage, cauliflower, Brussels sprouts and turnips -- are loaded with phytochemicals, vitamins (like vitamins A and C), minerals and fibre. They also contain glucosinolates, indoles and other substances that can reduce the risk of some cancers. They're naturally low in fat and cholesterol free, high in water content and can fill you up while providing relatively few calories. The Dietary Guidelines for Americans recommends 2-1/2 to 3 cups per day for those who consume between 1,800 and 2,400 calories/day; of those, at least 3 cups/week should be dark green in colour (many cruciferous vegetables are dark green).

How to Exercise with Your Dog

Do you have a gym membership you never use? You're definitely not the only one. And, according to a story in the Telegraph, you're better off buying a dog than signing up for a gym membership if you want to get fit. So, with that in mind, here are some tips from around the Web on how to keep fit with your pooch.

Dog Play recommends:

1. Bikejoring or skijoring, in which the dog pulls the owner while he or she pedals or skis.
2. Tossing a frisbee to Fido -- but the dog shouldn't be the only one who keeps moving.
3. Games like Hide and Seek, where you tell the dog to stay, run off to a hiding spot, and then have him find you.
4. Instead of a simple walk around the block, look into nearby hiking paths that allow dogs.
5. Dogs love to be chased, so race him to the park!
6. Depending on the season, you can up the fitness level of your dog's daily excursions by strapping on a pair of roller blades.
7. Some dogs love the water, so don't discount the idea of a walk down to the lake. Swimming can be great for both of you!
8. If you're a cross-country runner (or an aspiring runner), your dog might want to join you. Canicross involves placing a dog in a harness that is then attached by a leash to the owner's waist; the two work together to run a distance - and the dog can offer assistance on tougher parts of the course, like heading uphill or when your momentum starts to flag.

Fitness expert Sheila Cluff also issues some practical reminders:

1. Start slow - buy a pedometer and then try to beat your record every day.
2. If you don't enjoy walking your dog, it might be because Fido needs an obedience school brush-up.
3. Avoid busy streets or areas where there might be construction, loose dogs or other dangers.
4. Make sure both you and your pooch have ID on you - especially if your pet is prone to running off.
5. Look for signs that your dog might be fatigued - you're not the only one who needs a rest from time to time.
6. Make sure that you both refuel with clean water after your exercise session.

Adult Acne Treatments: Diet and Supplements for Clearer Skin

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

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

What can contribute to adult acne?


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

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

Acne is also often considered to be an androgen-dependent condition. Androgens are male sex hormones that include free testosterone, dihydrotestosterone, dehydroepiandrosterone (DHEA), and dehydroepiandrosterone sulfate (DHEA-S). Low sex hormone binding globulin (SHBG) levels (SHBG binds to testosterone rendering it less bio-available, reducing its effect in the body), as well as high androgens, have all been implicated in acne. This is because androgens control sebaceous gland secretion, thus exacerbating blemishes when elevated.
Higher levels of androgens may be treated with the herb saw palmetto in both men and women. If higher levels of androgens are a result of too much being produced by the adrenal glands, then herbs or products to reduce further stimulation of the adrenals may be of assistance. These include ashwaganda or hydrolyzed milk protein (look for a product called Destress from Biotics or Nusera from Metagenics). Note that I would not recommend Relora, a herb commonly used for stress support in this situation, since it may actually increase levels of DHEAs, which can worsen the problem.

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

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

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

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

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


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The Pros and Cons of Sports Drinks

Over at MSNBC, they've unpacked the pros and cons of using certain sports drinks to quench your post-workout thirst. The candidates include electrolyte drinks, enhanced waters, coconut water, cherry juice, chocolate milk and good, old-fashioned, regular water.

Here's what they had to say.

1. Electrolyte drinks (including Gatorade, Powerade, Accelerade, etc.) might be capable of boosting performance, shortening recovery time and keeping you hydrated, but they're high in carbs, calories and sugar and can upset some stomachs.

2. Enhanced waters (including Vitaminwater, Lifewater, All Sport, etc.) can be tasty and sometimes contain sodium and potassium, but their ingredients can vary significantly. The claims made by some of these drinks have been questioned and the drinks are also often high in sugar and calories.

Our expert weighs in, after the jump...


3. Coconut water is a natural product with a light, less sugary taste and decent nutrient content, but it might not hydrate the body as quickly as other products.

4. Cherry juice has anti-inflammatory and pain-relieving properties and it's another natural drink, but positive research is based on tart cherries, not sweet cherries, and it's also not suited for drinking during a workout.

5. Chocolate milk's combination of carbs and protein helps to protect and repair muscles after a vigorous workout, and it's relatively inexpensive, but it's not great to drink before or during a workout and the amount of sugar and calories you consume (even if you're drinking low-fat milk) can add up quickly.

6. Water is easy to find, cheap and is quickly absorbed by the body, but it doesn't have any sugar or electrolytes, which are key for endurance events and exercise in very hot conditions.

We asked fitness expert Kathleen Trotter to weigh in on the story and make some suggestions about consuming sports drinks.

"I think the most important message that the we need to make people understand is that there is no 'one size that fits all' for hydration requirements. Your hydration requirements both before, during and after a workout depend on many variables, including length of workout, intensity of workout and your weight.

That being said, the average person going to the gym does not need the added calories or electrolytes these sports drinks offer. If you are exercising moderately, for a duration under roughly one hour you simply need to make sure you are getting roughly ½ to 2 cups of water for every 15-30 minutes of exercise -- depending, of course, on your weight and level of intensity.

If you are exercising for longer than an hour, or your workout is particularly intense, you probably need more then just water to replenish the calories and electrolytes lost during your workout. Sports drinks do help replenish electrolytes, but they are also filled with tons of added colours and flavours. One can get the same benefits they offer from natural sources. Try mixing some juice into your water bottle with a pinch of sea salt. The mixture should be roughly 8:1 (water to juice).

As for products like Vitaminwater, save your money. In our society, we tend to rely heavily on quick fixes. We want to be able to buy a product and have it magically replace the healthy food that we did not eat. Most of the time these products are not actually healthy, and they contain lots of added sugar and calories. Just go pick up a piece of fruit and have a glass of water."

For more tips on sports drinks, check out these related That's Fit posts:

* Holistic Recipe of the Week: Homemade Sports Drink
* Vitamin Water: Health Drink or Soft Drink?

Healthy Snack Ideas to Replace Office Sweets

When I used to work in an office setting, there was constant temptation to eat sweets that people would bring in (probably because THEY didn't want to eat them at home!) such as boxed chocolates, leftover desserts from a weekend party and candies, candies, candies. I know whenever someone brought food into my office if there was anything labelled 'FREE,' it would be gone in half a day! In fact, it didn't seem to matter what it was -- the sweeter it was, the faster it would mysteriously disappear, so long as it was a freebie.

This always made me chuckle, because I somehow managed to avoid these little calorie-drenched temptations. I had a secret strategy that I'm going to share. Co-workers would always say "Joy, you are so good, how do you resist?" But little did they know my strategy was pretty simple and it kept me on track. It was a two-step process that I followed every day and this enabled me to be in control of my cravings and my waistline.

My two-step solution, after the jump...


Step 1. Eat breakfast (specifically, a healthy breakfast). Eating in the morning is only half of the equation, but what you eat is what truly matters. Taking 10-15 minutes each morning to eat a balanced breakfast will ensure your blood sugar is in check and your energy is stable throughout the day. This will help you avoid cravings that would normally send you straight to the freebie sweets in the office lunch room.

Step 2. Eat healthy snacks to keep your metabolic engines fired and your fat-burning potential high. The body is smart, it will always crave the quickest source of energy. So, if you are starving and the easiest quickest option is to eat chocolate, then what do you think you are going to end up eating? Yes, you got it, that freebie chocolate that you told yourself to avoid! Unless, of course, you have eaten breakfast (as per Step 1) and you have healthy snacks on hand.

The key to healthy snacking is making sure that the snack you packed is balanced. You want to create your snacks from the three macro-nutrients (just like your breakfast): complex carbs, protein and good fat.

Here are some good examples of healthy snacks to help you avoid those office sweets.

* Veggie sticks (celery & carrots) and 2 tbsp hummus
* Handful of raw, unsalted nuts (such as walnuts, pecans or almonds) and 5 dried apricots
* 1/2 cup organic kefir or yogurt and a handful of berries
* 1 scoop chocolate hemp protein powder and 1 cup of almond milk
* No grain, gluten-free, dairy-free muffins -- these are incredibly delish!
* Fruit (such as an apple or pear) and handful of nuts

Ideally, you want to eat every 3-4 hours to keep that metabolism running efficiently and your blood sugar balanced. I plan my snacks out when I grocery shop each week. Staying organized is yet another strategy for avoiding those office sweets, because if your bring your snacks to work each day, you are much less likely to end up snacking on something you later regret.

If you find the temptation to eat those calorie-rich snacks won't go away, despite your best efforts to eat a healthy breakfast and bring snacks into work, then you can resort to these 2 tips:

1. Ask yourself: "If I eat that piece of leftover cake, am I going to feel better for doing so?" Probably not.
2. Tell yourself that you are going to wait 20 minutes before eating those chocolates and if the craving is still there, you can give in and have one. (But most likely, it won't be!)

Of course treating yourself once and a while is perfectly fine and life wouldn't be as sweet if we didn't have treats every so often. But if your office is like mine used to be and there is a constant supply of freebie sweets, then you now have strategies for avoiding the weight gain that sugary snacks can cause! And you don't even have to tell anyone your secret, it's safe with me.

Will a Wii Really Help You Get Fit?

You might think that the solution to improving your physical fitness lies in that shiny new video game just steps away from your couch. And you're certainly not alone, because fitness video games are undeniably popular. From the Wii Fit to the EA Sports Active, it's hard to resist the idea of playing your way to a smaller waistline. But do these games really work? That question is what led researcher Scott Owens (along with a team at the University of Mississippi) to try to determine if fitness-oriented video games can actually increase exercise and help combat obesity. The study's results, reported in ScienceDaily, indicate that the Wii Fit might not be as effective as you think.

The study's most interesting findings, after the jump...


1. The six-month study followed eight families who were loaned a Nintendo Wii for three months. Their fitness level was charted for the three months prior to receiving a Wii Fit, and then for the three months with it in the household. During that six-month period, each family was evaluated based on aerobic fitness, balance and body composition; in addition, the families' movement and physical activity was measured by an accelerator.

2. The study found that, over the three-month period with a Wii Fit in the house, children did display significant increases in aerobic fitness, but no significant changes in daily physical activity, muscular fitness, flexibility, balance or body composition for families as a whole.

3. Wii Fit use per household was minimal and declined significantly after the first six weeks, from 22 minutes per day to four minutes per day.

The researchers at the University of Mississippi concluded that Wii Fit ultimately had little impact on daily fitness. For a lot of families, getting a Wii Fit sounds an awful lot like getting that gym membership you don't really want -- after the novelty wears off, you're back to the same old habits. For a better alternative, try these six steps from fitness expert Kathleen Trotter for incorporating more exercise into your daily routine.

10 Nutrition Essentials to Keep Your Body Young

Many of us, especially women, dread the thought of aging. The changes in our hair, skin and body allow for only one conclusion: gravity is a cruel and nasty thing. But here is another, though more subtle, sign of aging that sneaks up on you: the switch from being called 'Miss' one day to 'Ma'am' the next. It's a change that leaves you wondering, "is it my clothes, my 'air' of responsibility or my darn crow's feet?"
Generally, not aging well means you look older than expected for your age. It is also safe to say that if you do not appear to be aging well on the outside, your insides are not aging well, either. Ultimately, this affects not only the way you look, but your natural body processes like reproduction and elimination, as well as your risk for diseases like cancer, diabetes or heart disease.

10 steps to help you look and feel younger, after the jump...


How you age has a lot to do with genetics, but the newest research suggests your environment and lifestyle may have just as much influence as your genes. Taking the necessary steps to prevent premature aging is crucial -- not only because of your appearance, but also for your bones, your brain and your vital organs like your kidneys, heart and liver.

Using these tips will not only help to prevent premature aging, but they may also help you look and feel younger than you currently do -- no matter what your condition. So start thinking fresh to keep your body and mind vibrant this year!

1. Eat a calorie restricted diet. This is proven to be the number one way to slow the aging process. Several studies have found that eating a highly nutritious, calorie restricted diet slows the aging process. Include foods such as broccoli, berries (especially blueberries), salmon, avocados and apples that are full of antioxidants and fabulous for your skin.

2. Maintain a healthy muscle mass with resistance training. After the age of 30 we lose approximately one pound of muscle per year without resistance training. Thank goodness the new trend in resistance training is a short workout! Only 20 to 30 minutes three times per week is truly all that is required to build muscle and chances are, you will stick with this type of workout because it is so short and enjoyable. But, this also means doing cardiovascular activity most days of the week may be too much. Make sure that you are performing the proper amount of cardio versus resistance training to maintain your muscle mass and metabolic rate.

3. Take antioxidants vitamins like A, C and E and minerals like selenium and zinc. These help to prevent cellular damage from free radicals, which are linked to the aging process. My new favourite supplement for anti-aging is Resveratrol Extra from Pure Encapsulations. This wonder substance appears to turn of the genes that cause aging and it prevents weight gain even while consuming a high fat diet! In fact, it works so well researchers in the United States are currently working hard to make a drug out of the supplement.

4. Eat a diet that is 80 percent sugar free. Also, limit your intake of starches like breads, pasta and rice to one serving a day the size of your fist. Sugar and carbohydrates cause an increase in insulin. Insulin is the hormone which allows sugars to enter your cells to be used as fuel or stored as fat if they are not burned off. It also tells your body not to release any stored fat. High levels of sugar and insulin results in "carmelization" of body tissues and accelerates the formation of wrinkles. You can use a supplement of alpha lipoic acid to reduce the negative effects of insulin and sugar on your body in addition to eating in hormonal balance.

5. Skip the java. Caffeine in coffee and tea causes dehydration, increases the secretion of stress hormones and causes loss of minerals like magnesium. Choose green tea instead. It is a potent antioxidant and also improves blood sugar control. Coffee also makes you more acidic, which is damaging to body tissues like your bones and joints. To find out if you are acidic, purchase pH strips at your local health food store or online and measure your saliva daily. A salivary pH of 7.2 to 7.4 is optimal.

6. Take essential fatty acid supplements to keep your skin supple and inflammation low. Fish oils are great, natural anti-inflammatory compounds. They assist in fat loss and they also help to maintain healthy cholesterol levels. Consider using coconut oil topically if your skin is dry.

7. Drink water. Dehydrated skin looks older! Joints stiffen up with insufficient water intake and constipation related to dehydration will only make you more toxic. The best water to consume is reverse osmosis water or spring water-not distilled, which is devoid of minerals.

8. Eat your veggies. A diet rich in fruits and vegetables and unsaturated fats has been found to increase immune system function and ward off wrinkles. Skin-friendly foods include green leafy vegetables, beans, olive oil and nuts. Try drinking vegetable juice or taking a green food supplement if you are having trouble getting your greens into your diet.

9. Be happy and don't forget to breathe. Stress kills-and it accelerates the aging process. Cortisol, the hormone released under chronic stress, damages bones, the immune system, the brain and your mojo! Laugh every day and surround yourself with positive people. If your work environment or home environment is negative, look at what you can change. Remember: you cannot change other people's actions, only your reaction to them.

10. Don't smoke! Smoking is the worst thing you can do for your skin and overall cellular health. Along with being high in toxins, it causes a decrease in the blood supply to the skin. Puckering your lips will eventually cause the lines to remain. I recommend this book to help you quit: The Easy Way to Stop Smoking by Allen Carr.

Learning to Love Exercise: How to Adopt a Permanent Lifestyle Change

You probably took one look at that title and said, "What the Hell?"

The ganja-loving Beatnik I refer to is John Lennon, because the Beatle had some good insights that can be applied to your New Year's fitness resolution: "All you need is love."

Before you say "What the Hell?" a second time, allow me to explain.

Love may not be all you need, but developing a passion for the physical activity you engage in is critical for long-term success. People who get up early to run in the cold, adapt their schedules to go to the gym, push themselves to the limit in exercise classes, or cycle to work every day all have one thing in common: they don't hate what they're doing.

Purveyors of bogus fitness products sell a quick-fix miracle cure for getting in shape, but not only are they lying about the effectiveness of their products, they perpetuate the mistaken idea that exercise is a punishment to be endured, not enjoyed. That's why they say things like "Just minutes a day..." Unfortunately, those who see exercise simply as means to an end rarely last more than a few months.

How do you learn to love exercise? It helps if you start off by not hating it.




Don't go into a new exercise program with the attitude that it's going to suck. Instead, minimize your discomfort by understanding some important keys to motivation. I'm not referring to the Tony Robbins pseudo-scientific "Awaken the Giant Within" crap, but the real science of cognitive behavioural change. This includes the work of Dr. Albert Bandura, the Stanford University psychologist who in 1977 developed an important behaviour modification model called self-efficacy. This model implies that you should do the opposite of Nike's famous "Just do it" tagline. Building self-efficacy follows more along the lines of: learn, plan, prepare, then do.

Bandura determined that self-efficacy is a situation-specific form of self-confidence that can be developed to give people a sense of comfort prior to engaging in a new behaviour and increase their likelihood of persevering.

Here's an example: you've never lifted weights before and someone advises you to start going hard with the iron tomorrow (Just do it!). You go to a gym and have no clue what you're doing. You're a total spaz at lifting, maybe you hurt yourself; you hate it and never want to go back. Alternatively, you build self-efficacy by reading about lifting weights, hiring a personal trainer, getting a plan and some nice workout clothes together, and then go to the gym. You might not love your first workout, but there's a better chance you'll stick to it.

It may sound negative to talk about people hating exercise, but if it were easy to love then a lot more people would be doing it. Another way to minimize the discomfort of adopting a new exercise routine is to start slow. Don't be in a rush to get in shape; instead, choose a level of intensity that is only moderately uncomfortable and increase the amount and intensity over time.

Going slow at adopting exercise is a difficult mindset for people who want to lose weight fast, which is why you need to put these types of goals out of your mind for a while. The most important goal you can have is not losing a certain number of pounds, building muscle, or decreasing cholesterol. The critical objective for a new exerciser is adopting a permanent lifestyle change. If you accomplish that then all other related goals are more easily achieved and maintained.

Sticking to it
Bandura's advice helps you prepare for and act on your goals and the work of renowned psychologist Dr. B. F. Skinner helps you maintain with his reinforcement studies, called operant conditioning.

You not only want to start exercising but want to keep doing it for years to come, correct? Skinner discovered that there are different types of events that can take place after a new behaviour that influences the likelihood of that behaviour taking place again in the future. The most important of these, and the most relevant to getting in shape, is "positive reinforcement." If something good happens during or immediately after exercise then you will be willing to do it again. This is why losing weight is such a lousy motivator, because the reinforcement comes so much later than the activity. Instead of thinking about getting healthy or burning fat, focus on why exercise is enjoyable now. Some ideas for positive reinforcement are: get into the social aspect of exercise, relish in the sense of accomplishment, enjoy the rush of endorphins, and even take pleasure in how a hot shower feels after a run in frigid temperatures.

There are many ways to develop a love for exercise, but a key element is simply having the knowledge that it is important for success. If you approach exercise with a positive attitude and the understanding that you will learn to love it, then eventually that love will find a way.

Oh, and I advise against taking up pot-smoking. It would suck going for a run and having to stop to cough your guts out.

High Fat, High Sugar Diet Turns On 'Fat Genes'

Everyone knows that a diet high in sugar and bad fats may lead to obesity. But what they may not know is that an unhealthy Western diet is actually causing obesity on the genetic level. A new study published by the Federation of American Societies for Experimental Biology (online at the FASEB Journal) reports that eating a high fat, high sugar diet actually turns on genes that cause the body to store more fat than it needs.

From the press release, "In the research report, scientists show that foods high in fat and sugar stimulate a known opioid receptor, called the kappa opioid receptor, which plays a role in fat metabolism. When this receptor is stimulated, it causes our bodies to hold on to far more fat than our bodies would do otherwise."

The research was done on two different groups of mice -- one group who had had their kappa opioid receptor artificially deactivated and the other group unaltered. Both groups were fed an energy-dense, high-sugar, high-fat diet for 16 weeks. What the researchers found was that, while the mice with the unaltered receptor became obese, those with the altered receptor remained lean.

Gerald Weissmann, M.D., Editor-in-Chief of the FASEB Journal speculates that this receptor may have served an important role at certain points in human history when food was more scarce. "In times when food was scarce and starvation an ever-present threat, an adaptation that allows our bodies to store as much energy as possible during plentiful times was probably a lifesaver."

The implications of this study are fascinating, although the direction in which this will inevitably lead the research is somewhat disturbing. This finding should serve as another reason to avoid the unhealthy high-sugar, high-fat diet, but the FASEB Journal looks at the significance of this research as a step toward developing new "skinny drugs"; drugs that prevent obesity or help obese people slim down. "By taking that opioid receptor off the table, researchers may have found a way to keep us from eating ourselves to death."

I'm not sure a skinny drug is really the thing missing from the human equation at the moment. While obesity is one effect of eating an unhealthy diet, it certainly isn't the only one. It is unlikely that removing obesity -- the cosmetic inconvenience associated with an unhealthy diet -- from the equation will do nothing to lessen the incidence of diabetes, heart disease, cancer and any of the host of other degenerative diseases and disorders found to go hand in hand with excessively "energy dense" eating. However, removing the taboo of obesity may be removing one of the prime motivating factors for eating healthy in the first place.

A skinny drug would, no doubt, sell like hotcakes, even though the risk factors associated with unhealthy eating won't be directly addressed. It is unlikely that a magic pill will ever be invented that will let you eat whatever garbage you wish with no ill effects, yet it seems that won't stop the scientific community from trying.

5 Strategies to Fit Exercise Into Your Life

If you caught our recent posts on exercise, you must be delighted to now know that regular fitness actually makes you happier, smarter and younger - science says so! I love it when studies prove things that we already intuitively know is good for us. And these facts can really motivate us to lace up our running shoes and hit the gym because it's not just about looking good, it's about creating a healthier mind and emotional state too.

If you are feeling a little overwhelmed with the craziness of life -- career, kids, spouse, family and errands, you are not alone. Studies prove that when women are stressed, the first two things they sacrifice are sleep and exercise. And it's no wonder we are stressed because these are the very things we NEED to help us better manage stress.

Finding time to exercise doesn't have to be a chore. Try these five strategies for making it a priority in your life...

1. Get organized: Choose one day week where you take 10 minutes to look at your calendar and literally schedule exercise into your day for the remaining week. If you spend 30 minutes watching TV, surfing the internet or reading celebrity gossip mags, then you definitely have time to fit exercise into your life. Make it a priority over less important things.

2. Fit it in where you can: If the thought of hitting the gym bores you to tears, then instead get more active all throughout the day so you can avoid the dreaded treadmill. Here are some simple ideas: Take the stairs up to your office, get up from your desk and walk to the washroom and stretch once an hour, park your car a few blocks away from your office and walk to work, go for a power walk at lunch, buy an exercise DVD and do 20 minutes in your living room either first thing in the morning or as soon as you get home from work, take swimming lessons once a week, carry ALL your groceries to the car instead of using the cart -- the ideas are endless.

3. Start simple: You don't have to follow a specific exercise regime and commit to a program -- this can be overwhelming if you are starting out from scratch. Begin each day by making a commitment to yourself that you are simply going to be more active and fit it in where you can with the ideas in strategy number two.

4. Get a buddy: The buddy system never fails. If you have a friend with similar goals, this is a great motivator because when one of you wants to bail on exercise, likely the other one will be the motivator! Keep it simple, just like point three. Rent a bunch of exercise DVDs and do them with a friend two times a week in your basement.

5. Eat well: When you eat well, you feel well and when you feel well, you tend to participate in activities that create a healthy body and mind, such as exercise. The two go hand-in-hand, exercise and good nutrition go together like almond butter and jelly. To get the most of your workouts and provide the basis for feeling energized during activity, what you put in your body, you will get out. A burger and fries is not a post-workout meal and won't make you feel very joyous, but eating all three macro-nutrients -- complex carbs, protein and fat such as brown rice, asparagus and grilled salmon is a step in the right direction.

Now that you have five strategies for getting up off the couch and finding time to make exercise a priority, you have no reason not to do it. And you don't have to wait until the new year to start. You could start tomorrow -- remember start simple and stick with it!

Do Sugary Drinks Really Make You Fat? 3 Healthier Drinks

We've been told for years that sugary soft drinks have played a significant role in the increasingly problematic obesity epidemic. Schools have even gone so far as to remove sugary drinks from their premises, and some nutrition experts suggest that simply cutting out soda pop will help you shed pounds. But according to a recent study at the University of Minnesota in Minneapolis, as reported by Reuters, the link between sugar-sweetened beverages and weight gain might not be as clear as previously thought.

Here are some of the study's key findings.

* The connection between sugary beverages and obesity risk is unclear, particularly in youth. Researchers studied over 2,000 ethnically diverse, male and female teens, and found no link between between weight gain over five years and drinking sugary beverages.



* When the teens were 15, more than half reported drinking soft drinks, sugar-sweetened punch and apple or orange juice each up to six times a week. A little under half reported that they consumed seven or more servings of white milk weekly.

* The researchers found no overall link between consumption of sweetened beverages and teens' weight gain over five years, but they did find that drinking little or no white milk was tied to greater gains in body mass index (BMI) -- and that the opposite was true for teens who drank white milk nearly every day.

* Interestingly, the study did find a correlation between drinking diet soda and gaining weight -- something researchers attributed more to overall diet practices than the value (or lack thereof) of diet soda. In other words, if you're drinking a lot of diet soda -- which is full of synthetic ingredients -- you're probably not being particularly conscientious with the rest of your diet.

So what to make of all of this? Sugar beverages might not encourage weight gain, but they do fill you up without providing your body with any vital nutrients. Here are three alternatives to both quench your thirst and give your body what it needs:

1. First thing in the morning and last thing at night, try drinking a cup of warm water with lemon -- it will help flush out your system and get things moving in the morning.

2. Smoothies have been billed as the answer to all of your nutritional needs over the past few years, but they really are a great way to get your daily fruits and vegetables in one delicious mix. And if you have trouble getting your daily count of leafy greens (like I sometimes do), sneak a half cup of spinach, kale or parsley into your fruit-filled smoothie. The fruits (especially raspberries and blueberries) will help mask the taste. Here's a Breakfast Smoothie recipe from That's Fit's Doug DiPasquale -- but remember, you can throw whatever you like into your own recipe.

3. Instead of drinking plain water, rotate teas on a daily basis. Red, green, black and white teas -- along with many herbal teas -- are extremely good for you and are full of antioxidants and other immune-boosting properties. If you can, instead of sticking to the typical supermarket boxes of dried, uninspiring tea, consider investing in a proper tea pot and visiting a tea shop -- you'll be amazed at the varieties and tastes available. I recently picked up a rooibos (red tea) with whole black currants, lavender and rose petals, and a black tea with whole pistachios and chunks of papaya. If you prefer cold beverages, make a batch or two and then pour it into a pitcher you can keep on the counter or in the fridge -- many teas taste great chilled!

Detoxing After the Holidays: 5 Tips

Now that the holidays are over and we're all back in our regular routines, you may be taking stock of the celebrating you did over the past month or so. And you might be thinking, detox! I think this is the reason we all make our resolutions on New Year's Day - because we tend to let things slide during the holidays at the end of the year.

Here's a few suggestions for ways to get yourself back on track in the post-holiday haze of over-indulging regret.


1. Probiotics - A good way to undo some of the damage done over the holidays is to revitalize your inner ecosystem. A vibrant and healthy gut leads to a vibrant and healthy you. Probiotic foods or supplements help curb cravings for sugar that may be cropping up again if you indulged too much during the holidays and they'll boost your immunity and aid your digestion to boot.


2. Eliminate Processed Foods - This is where most people have a lot of trouble. It's difficult to make the transition to whole foods when you're used to just grabbing something ready-made, and chances are you were reaching for more of this than you normally would over the holidays. But the fact is those processed foods are not contributing to your health in any positive way. Get back on the wagon of eating whole unprocessed foods today - the sooner you get back into the habit, the easier it will be. Try investing in a slow cooker - you can throw in a bunch of ingredients, cook it over night and have your lunch or dinner all ready for you when you need it.

3. Learn Some New Recipes - One way to turn your eating around is to try making healthy eating fun. And what's more fun then trying something new, learning a new skill or eating foods you've never tried before? Thatsfit.ca is a good place to start for holistic recipes, but there are literally thousands of holistic, real food recipes out there on the web. Just google it!

4. Replace a Meal With a Smoothie - This one comes from Kevin Gianni from the Renegade Health Show. Throwing whole fruits and veggies with a few supplements into a blender is how I start every day and it's a great way to make sure you're at least starting your day with healthy whole foods. Experiment with different recipes or combinations to find one that tastes great so that you're more likely to stick with it (there's only so many non-tasty breakfasts that you can eat before you throw the whole idea out the window).

5. Physical Activity - Probably at least half of you out there have made a resolution to be more active this year, whether it be spending more time at the gym, picking up jogging or just doing everything possible to lose that extra 10 pounds. But the experts tell us that unless you enjoy the physical activity you're doing, the chances of you sticking with it are slim to none. So rather than hitting the pavement by sheer force of will, why not resolve to find a physical activity that you enjoy? Maybe you need to have a sense of competition to get you off your butt. Maybe you need to incorporate music or audio books into your jog. Whatever motivates you, make sure you're actually looking forward to your activity. This will up the staying power of that resolution.

Looking for more detox ideas? Check out these posts from That'sFit.ca:

Liver Detox Salad Recipe: Quick and Delicious!
Is Detoxing Necessary? Time to Clean Your Liver
Detoxification to Lose Weight Fast
10 Ways to Detoxify Your Life, Your House and Yourself

Morning Banana Diet: Good or Bad?

The latest diet "craze" to come through my inbox is a bit light on the crazy, for a change. It's called the Banana Diet or the Morning Banana Diet and it basically involves eating bananas. The diet took off in Japan in 2008, when a pharmacist from Osaka instituted the diet for her boyfriend who reportedly lost 17kg (about 37 pounds)! From there the diet, known in Japan as the Asa Banana Diet, became an internet sensation, circulating mostly by word of mouth on one of the country's most popular social networking sites called Mixi.

Realizing the potential boost to banana sales, Dole Fresh Fruit Company, a subsidiary of Dole Food Company Inc., announced its plans to launch a campaign to make North Americans aware of the hidden weight loss potential of bananas. It remains to be seen if banana sales will experience a boost on par with what they did in Japan, as the popularity of the banana diet there lead to reported banana shortages.

It's a fairly simple diet, as far as diets go - eat enough bananas in the morning to get you about 80 percent full, then eat a "normal" lunch and dinner. If you're still hungry after eating bananas, wait 30 minutes and then you can eat something else. In Japan they would normally eat rice balls but North American dieters have recommended oatmeal. There's a little more to it than this, which you can check out on the rules page, but this it the gist.

What do I think of the Morning Banana Diet? I think it's a good thing that a diet is focusing on whole food consumption instead of lowered calorie processed foods. Overall, I don't see anything wrong with eating bananas for breakfast as long as you're not reacting to them in some way (remember, not every food is right for every person; a fact that, to its credit, the Morning Banana site points out). Bananas are a healthy fruit, containing high levels of potassium as well as fibre, vitamin B6, vitamin C and manganese.

In a world where a new diet comes along 15 minutes after the previous one with an approach completely contradictory to the last, the Morning Banana Diet is deceptively simple. But with no real limits on what else you're eating aside from the bananas, the diet is likely not addressing the issues around why someone would be overweight in the first place. Switching out one processed low-nutrient meal for a healthy fruit, from Fruit Loops to bananas for example, may in fact lead to weight loss. But don't make the mistake of thinking this is all you need to do for a healthy and sound eating plan.

At its core, the Banana Diet is a weight loss diet, and makes no other claims. As a holistic nutritionist I look for a lot more than weight loss as a means for judging a healthy eating protocol. The holistic approach focuses on health, which will inevitably include weight loss if you're overweight, (or even weight gain if you're under weight - imagine that). After all, being infected with parasites, having undiagnosed celiac disease and straight up starvation will make you lose weight too, although I wouldn't recommend these as approaches to healthy eating. The Morning Banana website even states itself, "the Morning Banana Diet is to help you lose weight, not make you fit, unclog your arteries, or whiten your teeth". Or make you healthy, I would add.

That being said, I can see the Morning Banana Diet as one step you could take toward healthier eating, although I would definitely recommend some alterations. Having a whole food breakfast is a great idea, but eating only fruit is giving you a bit too much of a sugar hit and there's no complete protein. Protein is important in the morning. Why not incorporate that banana into a smoothie and add in some nuts and greens?

Bottom line - we're all different, so one size fits all diets are never going to work for everyone. I would say that eating only bananas for breakfast is going to cause some imbalances in the long term, but chances are it's a lot better than what the majority of North Americans are currently eating for breakfast. At the end of the day, weight loss should be a pleasant side effect from adopting a healthy lifestyle, not the payoff to temporary dieting. And, in my opinion, this one is better than the cookie diet.

Are Obese People In Denial About Their Weight?

While many of us are aware of every single pound we gain (and, more importantly, the effect on how comfortable our best pair of jeans feel) it seems that weight awareness might not figure as prominently as the numbers on the scale exceed the healthy limits. Recent research found that obese people often aren't aware that they're obese, and many even classify their weight as perfectly normal.

Findings by the Dallas Heart Study show that in a study involving over 2,000 obese people, eight percent of participants claimed to be satisfied with their weight or even thought they could stand to gain more. And of those who had underestimated the severity of their weight problem, 44 percent hadn't seen a physician in the past year, suggesting they're living in a serious state of denial. Furthermore, while obese people who were honest about their need to lose weight were likely to engage in regular exercise, obese people who were satisfied with their weight didn't work out at all.

Needless to say, the fact that nearly 10 percent of unhealthy-weight people don't know the danger they're in is a problem. "That is a sizable percentage who don't understand they are overweight and believe they are healthy," says study author Tiffany Powell, M.D. But since many don't visit their doctor, whose responsibility is it to warn them of the dangers of excess weight?

There's no easy answer to this one, says Powell. "We have to help people understand that despite loving what you look like, if you are obese you are at risk," she told ABC. "We walk a fine line in helping people understand the impact of obesity without making them feel bad about themselves." But just how obesity awareness can be spread without causing mass offense remains to be seen.