Telomeres and Aging

We take our youth for granted much of the time we are experiencing it until things deteriorate and we experience Fat deposits, aches and pains, fatigue and a lack of vitality that are all typical symptoms of ageing, We all know that correct diet, exercise and stress management can reduce the signs of aging.

But did you know about telomeres and the enzyme telomerase which were genetic material discovered in the 90's that scientists have found its the lenghth of telomeres that affect our aging process?

Telomere length offers unique information about an individual’s cells. Telomere length reveals how your cells are ageing. Telomeres by definition are sections of genetic material found at the end of each chromosome whose primary function is to stop chromosomal “fraying” when a cell replicates. The best visual you can align with this definition is a plastic tip similar to that on the end of shoelaces. These protect the lace from fraying prematurely. A telomeres job is to safeguard chromosomes in the same way. When a cell starts to age, its telomeres shorten. Over time, the telomeres become far too short to allow any replication of cells. The cell then stops dividing and dies.

Hormones, Peptides and Telomere Length

Telomerase is an enzyme that works to repair and regulate telomeres. Telomerase is controlled and activated by hormones. We underestimate the importance of hormone balancing in the medical field. Hormones can be corrected, especially when a deficiency is caught early. Preventative measures such as getting regular hormone checks offer the protection against a flux of bad life choices, toxins and unhealthy eating. Letting your hormones become unbalanced is allowing the telomeres to shorten. When telomeres shorten, cells age. Ageing causes disease, and death follows close behind. In conclusion, assuring that optimal levels of hormones in the body such as testosterone, oestrogen and HGH will ensure as indicated in clinical studies a slow down in the health complications arising from age degeneration.

What kind of diet shortens telomeres faster?

A diet that increases oxidative stress is inclined to shorten telomeres with haste. This applies to a diet high in refined carbohydrates, fast foods, sodas, artificial sweeteners and trans fats.

Preserving Telomeres

Consuming a diet high in antioxidants will defend the body against the telomere shortening. Consuming a diet rich in fresh uncooked fruit and vegetables, omega-3 fatty acids and of mixed fibre will help preserve telomere length.

There are ways apart from diet that we can preserve our telemere leghth by stimulating the enzyme telemerase. One way which has since been known to man since the 90's is establishing a GAMMA pattern of frequency in your brain wave pattern.

Another way, which was a secret hidden in ancient civilisations which has just been discovered, preserves telomeres. It gives us our super human abilities of accelerated brain learning, total recall of information, optimises mental acuity, opens the door as a conduit to our subconcious which means in that state we are able to reframe patterns of behaviour. Deep intuition is possible all whilst we become incredibly able to heal ourselves by stimulating the immune system, reducing stress impact, increasing digestive processes and optimising your health. This method is taught in our Empowered Woman Retreats, 21st & 22 April 2018 as part of Mastering Your Health.

WINTER WELLNESS : Flavors for the Winter Season:

Both salty foods and Bitter flavored foods are appropriate for Winter since they promote a sinking, centering quality which heightens the capacity to store. These foods tend to cool the exterior of the body and bring heat to a more deeper and lower level. This makes you feel cold less. However, you should always use salt with care. Excess salt can tighten the water organs (kidneys and bladder), which can reverse the process and cause a coldness and over consumption of water. This can weaken these organs and also the heart. Providing protection for the heart-mind in the Winter can be accomplished by adding more bitter foods since their essence and flavor is said to enter the heart. They are also a great accompaniment to stimulate digestive enzymes in the mouth.

Most common bitter foods are not wholly bitter but part bitter and other flavors. These foods include lettuce, watercress, endive, escarole, turnip, celery, asparagus, alf alfa, carrot tops, rye, oats quinoa, and amaranth. Let me tell you, as my patients will, that the bitterest taste lie in the herbal field. Common examples of such foods are chicory root, burdock root, horsetail and chaparral.

Salty foods include miso, soy sauce, seaweeds, salt, millet, barley and the addition of salt to any foods. Salt is over used in any typical western diet, whilst it is obvious with the over processing of our foods that bitterness is under represented for marketing purposes. Strong doses of bitter foods are not required except in cases of certain imbalances. Small regular amounts in Winter nurture deep inner experiences and preserve the JOY in your HEART.

After acclimatizing the body to the WINTER season with appropriate cooking methods and the addition of salty and bitter foods, the cold person may still feel cold due to a lack of warming potential (Yang) in the body. It is essential that the warming foods pictured yesterday be added to the winter diet. A little subjection of a healthy body to Winter Wild nourishes the kidney –adrenal function, but excess cold and the cold body can weaken it……

Seasonal Affective Disorder SAD.

It’s Winter. Whilst you may be feeling cooler, you dread winter due to feeling an association to a change in seasons such as Winter Depression.

Seasonal Affective Disorder (SAD) is associated with the feeling of winter depression and feeling normal or very happy in Summer. Individuals who genuinely go through SAD feel depressed, generally slow down, over sleep, over eat and crave carbohydrates in winter. In the summer, these same individuals feel elated, active and energetic.

There are many variables that may predispose an individual to SAD but the most researched and evident reason is lack of exposure to full spectrum natural light.

Many mammals exhibit seasonal variation in activity levels, sleep patterns and appetite and are extremely sensitive to changes in the day length. The key hormonal change may be a reduced secretion of melatonin by the pineal gland and an increased secretion of cortisol by the adrenal glands.

Melatonin supplementation during the night may therefore relieve the symptoms of SAD due to increasing brain melatonin levels. It may also be responsible for suppressing cortisol secretion. Melatonin 3mg forty-five minutes before bedtime.

Since the cause of SAD appears to be light related, the treatment goal is to extend the length of light exposure on Winter Days. Full spectrum light therapy that replicates natural sunlight has been used to treat both SAD and clinical depression. The anti depressive effect of such light therapy has been demonstrated in well-monitored and controlled studies. This effect is probably due to the restoration of proper melatonin synthesis and secretion by the pineal gland leading to the re establishment of proper circadian rhythms- the natural 24 hour rhythmic release of hormones.

St John’s Wort:

St Johns Wort has been proven to relieve SAD. Effective on it’s own, it is even more effective when combined with light therapy. It must be at least 0.3% hypericin content, 300mg 3 times a day. As there is a cautionary stance with St Johns Wort for those under 12, and those taking other medications, it is best to see a Qualified Professional Practitioner.

SKIN WEEK. Glowing Recipe Food IS Medicine

SUPER SKIN RADIANCE ELIXIR

We all know that skin is a barometer of health, that the healthier your skin, the more attractive you appear due to your glow. Below, you'll find a great FOOD AS MEDICINE Elixir that will help your skin achieve it's super radiance...

A comparative study shows that raspberries contain over 20 substances that prevent tissues from aging. The Super Skin Radiance Elixir combines probiotics, hydrating aloe vera, alkalizing green powder, ginger for circulation, fulvic acid for detox, longan for the blood, and MSM for healthy connective tissue - all in one super-amazing beverage for beautiful skin!

Ingredients (use organic ingredients where possible) 1 cup raspberries 5 - 6 inch piece fresh aloe vera (inner fillet) 1 orange, skin removed 1 tsp berry powder 1 tsp of your favorite green powder 1/2 inch piece fresh ginger root 1 tsp MSM (methylsulfonylmethane) 4 drops stevia 4 oz coconut water kefir 4 oz spring water

Method Add all the ingredients to your high-speed blender and blend until smooth. What a smoothie for glowing skin

GO ON ....SWEAT...It's great for your Skin... SKIN WEEK SPECIAL:

Sweating is the body's built-in mechanism for keeping cool, but some experts believe that, because it opens up and unclogs the pores, perspiration is also a secret weapon for keeping our skin looking its best. However, i am asked alot about why does sweat sometimes seem to aggravate conditions like acne and eczema? When you work up a sweat, is that healthy glow really healthy? The answer to this question isn't a simple "yes" or "no,"and we'll take a closer look at why that's the case.

First, let's break down exactly what's in perspiration. Sweat consists primarily of water, as well as concentrations of sodium and chloride, and to a lesser extent, potassium. There are two types of glands involved in sweating: eccrine and apocrine. Eccrine glands trigger perspiration to keep our core temperature regulated, while apocrine glands release sweat as a response to nerves or stimulation, such as exercise. In addition to the aforementioned ingredients, sweat from apocrine glands may contain proteins and fatty acids.

Despite its sodium content, sweat can't quite serve as a cheap alternative to a fancy, exfoliating salt scrub, but it does offer some other salon-quality benefits to your skin. For one thing, the process of perspiring itself causes your pores to open up as the sweat makes its way through layers of skin to the surface. Many aestheticians actually use steam during facials to achieve this same effect, so they can prep the skin for deep cleaning and extractions.

Sweat also may play a role in fending off foreign substances. Some recent studies suggest that perspiration contains a natural antibiotic known as Dermcidin. Dermcidin can help kill bacteria, including E. coli and Staphylococcus aureus, on the skin's surface.

But here it is, the catch: Leaving sweat untended to for too long can end up doing more harm than good because it can lead to conditions like miliaria. More commonly known as prickly rash or heat rash, miliaria occurs when the eccrine glands become blocked, which results in a series of red bumps. Your best bet for keeping your pores clean and unclogged is to always wash your face and body as soon as possible after sweating. If your skin is easily irritated, you should probably change sweaty clothes and sheets right away, too.

So maybe the answer to whether sweat is your skin's friend or foe isn't a simple one, but at least now you know a trick to keep it on your side: Let perspiration take its natural course, but once it's made its way to the surface, make sure to follow up immediately with proper cleaning and care.

PS I love to get out there and sweat...Today, due to the rain, I can't distinguish whether I am sweating or not. But so proud of my training partners Kimba and Raizen that have learnt to run together and take me on trail running adventures.

Now that's pretty special for a pair of Dingoes... oops and me too...Women who run with Wolves lol

Thanks for allowing this to occur....Brett, David from Pro Dog Training and Malka and Josef from Great Ocean Road WildLife Park...

You realise by now that our skin is the biggest organ of our body.... It is a reflection, a barometer of our inner and outer being in so many ways. The skins state can be attributed to other processes that are functioning in the body

Not many of us relate the outer glow of our complexion to our liver health. Over many years I have come to understand the tremendous importance of our liver function to our appearance.

Your liver is the metabolic factory of your body, producing energy to sustain the thousands of functions performed every minute by all of your body’s cells.

Your hair follicles need energy to grow strong shiny hair and your skin cells require energy to eliminate toxins and repair and regenerate themselves. Your heart requires energy to pump blood efficiently to your skin to maintain collagen production and oxygenate the cells to protect them from aging.

If your liver is not doing its job of breaking down toxins efficiently, they must be eliminated from your body by other means – in many cases they come out through your skin!

When excessive toxins build up in the deeper layers of the skin this causes inflammation to occur and this can manifest as:

Dermatitis Eczema Premature aging and wrinkling of the skin Brown liver spots which make you look older Red itchy rashes anywhere in your body Deep painful rashes which may lead to ulcers Hives Psoriasis Acne Acne rosacea – this causes small red pimples which affect the cheeks, the chin and area around the nose and small yellow heads may occur on the top of the pimples. I have often found that worsening skin problems are a sign of liver dysfunction or of future liver problems on the horizon.

Most conventional treatments for skin problems use creams and/or drugs to suppress the rash or the underlying problem with the immune system; but in the long term these strong medications have side effects and that is why I prefer to look deeper and treat the cause (usually the liver and the immune system) with nutritional and herbal medicine.

It’s more logical and scientific to treat the deeper causes of these skin problems than it is to suppress the symptoms – don’t you agree?

If the skin is treated with strong steroid creams or antihistamine drugs to stop the rash, the toxins are suppressed deeper into the body and cannot escape through the skin; this may cause health problems to appear on a deeper level in the future.

Steroid creams should only be used intermittently for short periods of time. Long term use of steroid creams causes loss of collagen in the skin resulting in thinning and wrinkling of the skin.

Generally acne rosacea is treated with antibiotic drugs, which do not work very well and if used long term will make your liver unhealthy and possibly damage your liver seriously.

The vast majority of skin problems can be helped with a natural approach –

A good liver tonic is vital to support the liver’s ability to detoxify and eliminate.

Your liver has a high requirement for the antioxidants found in vegetables, particularly leafy greens. Antioxidants help to protect your liver cells from damage while they are detoxifying your bloodstream. The antioxidants in vegetables also help to protect your skin cells from free radicals, and therefore premature aging. Ideally you would consume one or two large vegetable salads each day. Some of the vegetables you consume should be raw. If you don’t always get the time to eat enough vegetables, the concentrated antioxidants in Superfood Greens can help to make up for the shortfall.

Omega 3 supplements – either fish oil or vegan DHA. Some chronic skin problems, such as very dry skin, dermatitis or psoriasis require large doses of fish oil – doses vary from two to four capsules three times daily just before food. Fish oil does thin the blood, so please check with your doctor if you are taking blood thinning medication.

Selenium – a brazil nut a day or one tablet daily – one capsule daily. Selenium is a mineral that exerts anti-inflammatory effects in the body and is necessary for the production of the antioxidant glutathione. These nutritional supplements can reduce inflammation in the skin and support the detoxification pathways in the liver.

Raw juices are another tool to clear the skin and I recommend you juice citrus, pear, carrot, kale, mint, basil, apple and cabbage. You can make a whole week’s supply of juice at one time and freeze it in glass jars with a lid on top immediately after making it. Don’t forget to leave space at the top of the jar as the juice will expand when it freezes! You need approximately 200mls daily.

Other factors which may cause skin rashes and inflammation are food intolerance, particularly gluten intolerance. Gluten can worsen or trigger autoimmune diseases such as lupus which can then attack your skin. I have cured many skin problems just by putting my patients of a gluten free diet!

The other cause of skin rashes is imbalances in your nervous system and this is not surprising as during development of the human embryo, the skin is formed from the same stem cells as the nervous system. Thus you can expect that factors which upset your nervous system will manifest as skin problems.

Stress, unresolved emotional conflicts, suppression of emotions, lack of sleep or excess alcohol intake will overload your nervous system and may manifest as recurrent skin problems. Try to get more sleep and talk to friends and family to ease your burden.

Xx

FATIGUE: ADRENAL CONNECTION No 2. STRESS, STRESS AND MORE STRESS....

These days. it seems like we are buzzing from one place to another, have multiple deadlines to meet, have multi tasked roles, have a plethora of people who depend on your services as a parent, sibling, lover, friend, boss, worker, etc have extended ourselves financially. Not forgetting for those times where you would normally have peace and quite, we now have Netflix, Stan, Foxtel, mutliple gadgets to fill in the time and continue our daily stimulation. Just maybe you find yourself checking your phone constantly instead of JUST BEING in the stillness. When there is no rest, no stillness, when you’re stressed to the max due to constant stimulation, your adrenal glands suffer the most.

If you’ve ever been suddenly frightened, you know what an adrenaline surge feels like. This is a natural defense mechanism controlled by the adrenal glands. Unfortunately, chronic stress and busyness can trigger an abnormal adrenal response—either deficient or excessive hormone release. Often, the adrenals become “exhausted” as a result of the constant demands placed upon them.

Symptoms include chronic fatigue and feeling “stressed out,” high mood alterations as well as reduced resistance to allergies and infections.

Stress and Adrenal Health One of the best ways to support the adrenal glands is to deal with stress more effectively. Exercise and relaxation techniques are vital components of a healthy stress-management program, no matter how tired you think you are.

Regular exercise (even if it is walking) leads to an increased ability to cope with stress and reduces the risk of stress-related diseases. Relaxation techniques counteract the negative impact of stress on the body by inducing its opposite reaction. Although you can relax by sleeping or reading a book, relaxation techniques are designed specifically to produce the “relaxation response.”

There are several helpful relaxation techniques, including meditation, prayer, self-hypnosis, yoga, Emotional Freedom Technique, Visualisation and biofeedback. You may have to try a few methods first to find one that works for you. Some of my patients feel relaxed when they complete a boxing class, others only feel relaxed after a yoga class. The important thing is to set aside at least 5–10 minutes each day to perform a ritual and a relaxation technique that suits you. Chillax...Your adrenals will love you for it..... y giving back more energy to live life like you want.

Coming up...Food, Herbs and Supplemnts for Adrenal fatigue...

FATIGUE- ADRENAL CONNECTION

NO 1.

THE CAFFEINE CYCLE.....

Of course you're tired so you use it as a pick me up. It’s no big secret to you that you probably consume too much caffeine. You drink the coffeee, the soft drinks, the tea, the chocolate bars- all stimulating caffeine driven products to get you through the day. This popular stimulant increases both physical and mental energy, but that boost often comes at a price that includes poor sleep and over-burdened adrenal glands. So if you have symptoms of adrenal fatigue e.g., tired for no reason, trouble waking up in the morning, cravings for salty and sweet foods—what should you do when it comes to caffeine?

Many health experts advise adrenal fatigue sufferers to cut caffeine completely from their diets, period, full stop. That, for some ends up being the best medicine. But others may need a more “middle-of-the-road” approach when it comes to caffeine. One thing to consider: people in other cultures have been safely enjoying traditional caffeine containing beverages, such as coffee, green tea, guarana, cola nut, and cocoa, for years. Why is this? In its natural form, caffeine is consumed along with plant compounds that tend to lessen some of the stimulant’s negative effects such as nervousness. For example, green tea is a source of both caffeine and L-theanine, an amino acid that helps counteract caffeine’s negative effects on the brain, such as nervousness and sleep interference.

Experiment with moderate amounts of caffeine, (please no decaf as paint strippers are used to manufacture the coffee and the chemicals outweigh the benefit) and then reassess in a week or so (e.g., Are you sleeping well? Is your energy good?). Having said this, there are a few situations in which a caffeine free diet is truly the only way to go. I see many cases like this in clinic where their fatigue improves dramaticlaly after giving up caffeine. All Caffeine. Symptoms of insomnia, depression, anxiety, chronic fatigue, fibrocystic breast disease, high blood pressure, and/or extreme sensitivity to caffeine also disappear when caffeine is subtracted from their lives.

OH I AM SOOO TIRED AGAIN, AND AGAIN AND AGAIN..... THE ADRENAL CONNECTION:

I've heard so much of this in clinic lately which really distresses the client that they cannot live their life optimally when feeling so fatigued. In fact I get quite concerned that the patient does not have the ability or energy to live the life they want. So I really want to talk about the causes of Adrenal Fatigue....

We are a society of sleepiness, running on fumes and caffeine, craving sugary foods, and suffering from debilitating exhaustion. Today, chronic fatigue affects more than over a million people iin Australia and chances are you are one of them. That’s not even counting all the mildly to moderately fatigued.

Chronic fatigue syndrome is multifaceted, but one common aspect of the condition is something called adrenal fatigue. The adrenal glands, which sit on top of your kidneys like little kidney baseball caps, release several important hormones, one of which is cortisol. You’ve probably heard about cortisol before since it’s your major stress hormone. Cortisol is supposed to be higher in the morning when you wake up and slowly go down throughout the day so that you can sleep well. It’s not necessarily a bad hormone, it actually helps regulate your blood sugar and pressure but you want cortisol to be in balance. Not too high and not too low.

Adrenal fatigue is not really an adrenal problem but a brain problem. Typically, adrenal fatigue is when the brain-adrenal (HPA) axis isn’t working so well. This HPA axis dysfunction can cause low cortisol when it should be high and high cortisol when it should be low, and everything in between. Not fun....

If you are experiencing adrenal fatigue, here’s what you might experience: Sound Familiar???

• You’re slow to start in the morning, in fact you make a tortoise seem like Usain Bolt • You crave salty or sugary foods. • You have a low libido. • You’re fatigued in the afternoon. • You get a “second wind” in the evening. • You can’t stay asleep. • You experience dizziness when standing up quickly. • You get afternoon headaches. • You have blood sugar issues. • You have chronic inflammation. • Your nails are weak. • You’re often moody. • You have difficulty losing weight.

Over the next few days I am blogging about ways that I get my patients to rehab from their Adrenal Fatigue. Hope you'll join me X

Follow these 8 hints for Fabulous, healthy, glowing skin

1. MUNCH ON MIXED NUTS Brazil nuts are rich in selenium, which increases skin elasticity and may decrease skin cancer, according to recent studies. Throw in walnuts, which are loaded with omega-3 fatty acids to lower inflammation and prevent breakouts. Adding some macadamias that are full of high quality oils and fatty acids will help aid the skin to repair and rejuvenate.

2. DROP DAIRY FROM YOUR DIET Dairy products—even those that are organic—contain cow hormones that stimulate your oil glands and your pores, leading to acne. Beware of hidden dairy in foods like salad dressing, protein bars, and shakes. And if you have to go there, stick to skimmed milk. The hormones are concentrated in the fat, so it's your best option

3. GIVE YOUR SKIN RESERVATOL. Resveratrol, a powerful antioxidant and polyphenol found in red grape skins, has been found to prevent the lines, wrinkles, and sagging caused by environmental skin saboteurs like smog and second-hand smoke. It's an even more powerful antioxidant than vitamin C, and studies show it creates mild-to-moderate skin tightening for a firmer look

4. SNACK ON WATERMELON Adding a lycopene-rich food, such as this juicy pink treat, helps reduce damage and redness caused from sun exposure, prevents future wrinkling and possibly even lowers skin cancer risk. Aim for one cup each day by tossing it in salads, salsas, and smoothies.

5. DRINK AN EXTRA GLASS OF WATER Water helps clear the toxins that cause inflammation and blemishes. It also assists in transporting nutrients and oxygen to skin cells, and preventing dehydration, which can cause premature aging. It can even make skin appear fuller since the hyaluronic acid that naturally exists in skin will pull in and hold the water for a wrinkle-plumping effect, Recommended is at least at least 8 glasses of water each day, more if you're active or live in a warm climate. To add a little flavour, try a skin-soothing tea like chamomile or mint.

6. PUT DOWN THE FRENCH FRIES Research shows that a diet high in fats and carbohydrates causes more wrinkles. Creamy cheeses and red meats are actually known as aging fats because of what they do to our skin. To keep your cells

7. EAT YOUR BROCCOLI Just a half cup of raw broccoli is loaded with 65 percent of your daily value of vitamin C. Research shows that vitamin C-rich foods not only mop up the free radicals that cause wrinkles and sagging, but can help remove the DNA damage they form.

8. WHIP UP A BERRY TASTY TREAT FOR YOUR SKIN Raspberries are loaded with ellagic acid, an antioxidant that research shows can prevent wrinkles when applied to the skin. It protects the collagen that keeps skin plump and beautiful from being worn down by the sun. Add in honey, a natural humectant that holds water against the skin for maximum moisture, and you've got a recipe for gorgeous, dewey skin. Mash up a handful of raspberries with a spoonful of honey, and apply the mask to clean skin for 15-20 minutes. Rinse and pat dry.

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Some of my patients favourite times in clinic is when I educate them about their body signs. Here is a glimpse of what Health Body signs may be telling you......

Many of us dismiss the little physical annoyances we live with daily — dark under-eye circles, peeling fingernails, perpetual bloating. We think of them as mere idiosyncrasies (“Oh, that’s just me . . . ”) or as the inevitable signs of aging. But what if these signs are the body’s way of letting us know something is amiss?

Although irregularities like brittle fingernails and skin discoloration aren’t necessarily harbingers of serious disease, they can clue you in to underlying imbalances that may eventually contribute to chronic conditions like type 2 diabetes, heart disease, Alzheimer’s, and cancer.

If people self-monitor and pay attention to their symptoms, it can open them up to subtle underlying health shifts. If you tend to ignore your body’s signals, you’re not alone.

To learn how to start reading the signs of imbalance, here are eight common telltale physical symptoms they look for during an exam, as well as what these mHealth Imbalance Body Signs and how to read them. What is your Body trying to tell you.ight indicate about underlying health.

The symptoms profiled on the following pages will help you observe your body’s signals with more insight. While each one can indicate a variety of underlying conditions, they all serve as useful starting points for checking in on baseline health. Use them to decide if it’s time to make a change in your diet or lifestyle — or time to make an appointment with your healthcare provider for further support.

SYMPTOM: SMOOTH TONGUE Possible causes: B-vitamin deficiency and possible iron deficiency and gastrointestinal (GI) issues.

While a smooth red tongue might seem normal, it can indicate an inflammatory condition called glossitis. When the tongue is so smooth that you can’t see your taste buds, that is classically associated with a B12 deficiency. But other nutrients, including some of the other B vitamins, as well as zinc, and iron can play a role.

What you can do: In addition to adding a good multivitamin to your diet (which is essential for every condition mentioned here), eat more whole foods rich in B vitamins and zinc and look for high-quality B and zinc supplements. Know that B12 deficiency can contribute to a host of health issues, including depression.

Also be on the lookout for GI issues related to nutrient absorption like low stomach acid such as bloating, belching, or burning sensations immediately after meals. These are all signs of low stomach acid, which can, in turn, also lead to protein deficiency.

Often there are absorption issues at play with GI issues, and some nutrient deficiencies might be showing up on the tongue. I routinely examine the tongues of patients I treat for GI complaints, because symptoms like glossitis often clear up as people start to absorb more nutrients.

SYMPTOM: DECREASED SENSE OF TASTE

Possible cause: Zinc deficiency

A slight decline in the sense of taste (known as hypogeusia) is common in people over 60 and can be associated with a variety of conditions, but one of the most prevalent is a zinc deficiency.

A decreased sense of taste might not seem like a big deal, but many experts say it can lead to diminished appetite, poor nutrition — some people might pile on the sugar and salt to make their food taste better — and even depression.

While we use a zinc taste test to diagnose deficiency (if you can’t taste the bitterness in a zinc-water solution, you are deficient), this may not be as accurate as a blood test. Initially, I prefer to look directly at the body for signs of insufficient zinc: Peeling fingernails, white spots on fingernails, and hair loss are all symptomatic of inadequate zinc intake or absorption.

What you can do: Eat zinc-rich foods - nuts, and lentils (add lemon or lime to increase absorption), and take a high-quality zinc supplement — ideally no more than 40 mg a day of a complex that contains zinc gluconate, zinc amino acid chelate, and zinc citrate.

It’s also a good idea to consult a practitioner because your zinc levels must be in balance with your copper levels. Zinc and copper actually compete with each other for absorption So, you might have someone who has decreased zinc levels because they have such high copper levels.

SYMPTOM: BAD BREATH Possible cause: Gut dysbiosis

Most people try to combat bad breath by zealously brushing their teeth and gargling with mouthwash, but these tactics tend to mask an underlying problem. Chronic bad breath is often a sign of gut dysbiosis, a microbial imbalance in the digestive tract that is frequently the result of food intolerances. This kind of bad breath doesn’t go away if you chew gum because it’s coming from an -internal place — not something you just ate.

The mouth has a robust micro-biome with a host of enzymes that aid digestion and artificial interference can upset this balance. When people take too many antibiotics or consume too much sugar, it throws off the bacteria in the mouth, as well as the gut, leading to bad breath and cavities.

What you can do: The first step is to adopt a healthier diet that favors good digestion and gut function. If you have chronically bad breath, it’s wise to visit a practitioner who can get to the root of your condition, whether it’s dysbiosis or another internal issue, like sinusitis.

At the same time, show respect for your mouth’s ecosystem. Stay away from antibacterial and alcohol-based mouthwashes that destroy your mouth’s good flora and can throw off your body’s overall microbial balance.

SYMPTOM: DARK UNDER-EYE CIRCLES Possible cause: Food allergies

Fatigue is the most obvious culprit for dark circles, but if you’re well rested and don’t have a cold or sinus infection, they could indicate a range of other issues, including food allergies. Sometimes called “allergic shiners,” dark under-eye circles may appear when nasal and sinus congestion causes blood to pool under the eyes, where the skin is the thinnest.

What you can do: If you suspect food sensitivities, you can try an elimination diet or allergy testing to see where the problem lies. It’s important to read any symptom, including dark under-eye circles, within the context of your overall health and other symptoms. If, for example, someone reported that she had symptoms of irritable bowel, and then had a period of stress, and then she started getting dark circles under her eyes, I would be thinking food allergy. Alternately, if the patient had no history of GI symptoms, we might look to other causes, like an allergy to something in their environment.

CONCLUSION Peeling nails, a little dandruff, or dark under-eye circles might not seem like a big deal, but taken together, these indicators can tell us a lot. A key point to remember,is that the mere absence of disease doesn’t mean we’re in the best possible state of health.

We don’t really address insufficiency in our culture so we’re not really focused on how to maintain optimal health. Still, when we pay attention to what our bodies are trying to tell us, we can prevent small imbalances from becoming bigger ones.

Every body tells a story, yours will reward you for listening.

YOU RUN HOW FAR ? ~ INTERVIEW

Sports Special ~ ULTRA MARATHON RUNNERS *Inspirational people that inspire every day*

BRETT MORRISON – Performance & Business Coach, The Leadership Sensei Business Lecturer and Trainer

Seriously, you ran how far?

When this Clarke Kent strips off his suit at night it’s easy to see the metamorphosis into Superman as he goes about his vigorous training schedule. Brett has transformed the lives of many people on a regular basis transforming them and their corporations to be the best they can be. Here I take a sneek peek into this superman’s journey and immerse myself into his world of ultra marathons to get some idea how he does it.

100km trail run means that you may be running continuously anywhere between 10-18 hours. Running a 100km trail run isn’t an ordinary feat . It’s one reserved for supermen/women. I have observed you running over sand for km’s, inclining the tallest cliffs in Australia, the Gables, through forests, rivers and desert exposed to weather conditions that are unpredictable.

Qu 1. What motivates you to run so far? ANS~ My first running event was the Melbourne marathon in 2012. Initially it was the challenge of completing a marathon as only about 1% of people ever finish one. After that though, the idea of seeing just how far I could go seemed like the next logical progression. The whole concept of knowing your limits is interesting because you can't really know your limits until you hit one and then push through to see what happens. The US Navy SEALs have a saying that when your mind says you are done, you are really only about 40% done. Every ultra marathon I finish provides further evidence to myself, of just what I can achieve if I only choose to...

I have observed many great athletes and marathon runners that are knocked around either physically, or are exhausted mentally and emotionally understandably. There are others such as the both of you, that seem to run on ever ready batteries without a sign of redness or sweat, no grimace on face, no injuries coming into pit stop, only a grin on the face.

QU 2 ~ Do you ever hit a wall mentally, physically or emotionally? What skills have you mastered to get past this challenge? Do these skills that you have masteredvia exposure to such physically, mentally and emotionally grueling days transfer to everyday life?

ANS ~ Well I'm not sure about that so much. I do suffer out on the trail on the long runs. I have hit the wall on occasion. But the great thing about walls is they normally have a door in them. The challenge is to be able step back, assess the challenge, and find the doorway through to the other side. I've finished a run with a broken foot, yet still managed to finish. One run I had to stop and rest for a long period to regroup my energy and mindset before going on to complete it. Many people thought I was done, but I knew I wasn't. The body had run out of fuel so I gave it the opportunity to get back on track before going again. Running ultras, as is achieving anything in life, is mostly about mindset. I have worked with many people as a Life and Business Coach, and when someone REALLY wants to achieve something, then nothing gets in the way. For me, this is about discipline. I know it's not sexy or even fun sometimes. I know I'll finish the races I enter because I know I've paid the entry fee through discipline. I've done the hard miles in training. Running in the cold, the wet, on weekends when it would have been so much more fun to do something else. Running an ultra is a metaphor for life. There are no short cuts to success. Finishing a long run, or creating life changing strategies, is not easy, but they all start with a choice. And that is where our real power lies.

Qu 3 ~Do you have any specific food intake requirements before, during or after the race to keep your endurance functioning optimally? ANS~

I'm not the fastest runner out there so when I do an ultra I need plenty of fuel. I eat a mostly plant based diet and feel great for it. I don't change my diet leading up to a race and that works for me. During the race I eat energy balls and bananas primarily. I will also eat the odd muesli bar. I carry some chocolate with me for emergencies in case my blood sugars drop too low which has happened when I forgot to eat regularly. I hydrate with a combination of an electrolyte drink and straight water. I try to keep it as natural and clean as possible.

Brett Morrison can be contacted in the following ways: Facebook : https://www.facebook.com/theleadershipsensei Email: brett.morrison1@gmail.com

Did you know we are only 10 percent human? Ninety percent of our cells are nonhuman, microbial cells. Since our diet influences our microbes, it’s true: We really are what we eat.

The good news is that you can cultivate a new microbiota, formerly known as gut flora, in just 24 hours—by changing what you eat. Bacteria that live in our intestinal tract, also known as gut bugs, flourish off of colorful, plant-based foods.

The latest studies on microbiota continue to show us how the process works, which explains why the mere mention of gut bacteria sparks conversations in both research labs and newsrooms.

Healthy gut bugs act like quarterbacks in our intestinal tracts: They call the shots and control the tempo by helping our bodies digest and absorb nutrients, synthesize certain vitamins, and rally against intruders, such as influenza and toxic cancer-forming carcinogens. In addition to boosting our immune system, microbiota sends messages to our brain and helps regulate metabolism.

Gut Bacteria Diet

Over time, microbiota forms colonies to combat obesity, type 2 diabetes, heart disease, autoimmune disease, and even certain forms of cancer.

The bottom line: The more diversity you have in your gut bacteria, the better off you’ll fare in the long run.

Here are 7 gut bacteria foods to help you get started:

1. Jerusalem artichokes Benefits: High in inulin, strong prebiotic potential

Background: Inulin, an insoluble fiber, travels through our bodies from the small to large intestine, our colon. Once this insoluble fiber finds its way to the colon, it ferments into healthy micro flora. Other good sources of inulin include asparagus, leeks, onions, and bananas. Note: It’s good to ease into eating Jerusalem artichokes, as they may cause distress to people with sensitive digestive tracts.

2. Bananas Benefits: Restores health of the bacterial community, may reduce inflammation

Background: Like a peacemaker, bananas work to maintain harmony among microbes in the bacterial community, known as phyla. This is one reason bananas are a standard prescription for an upset stomach. Bananas may also reduce inflammation, due to high levels of potassium and magnesium.

3. Polenta Benefits: This high-fiber, corn-based complex carbohydrate has a fermentable component

Background: Corn, the base of polenta, earns credit for fostering a healthy gut. Polenta’s insoluble fiber travels directly to the colon, where it ferments into multiple strands of gut flora. It’s good to note that polenta, like kombucha, varies in fermentable components.

4. Broccoli and other cruciferous vegetables (kale, cabbage, and cauliflower) Benefits: Cruciferous vegetables contain sulfur-containing metabolites, known as glucosinolates, which are broken down by microbes to release substances that reduce inflammation and reduce the risk of bladder, breast, colon, liver, lung, and stomach cancer.

Background: Like a game of Pac Man, glucosinolates latch onto carcinogenic intruders in our colon and kindly show these pathogens the way out. Over the long run, this pays big dividends: Studies show people who eat the most cruciferous vegetables reduce their risk of colorectal cancer by 18 percent. One more reason to load up on leafy greens!

5. Blueberries Benefits: Can modify the microbiota to enhance immune function

Background: Our eyes are naturally drawn to anthocyanins, the pigment that gives blueberries a bold color, for good reason. We’re not sure if it’s the antioxidants, vitamin K compounds, or fiber that gives blueberries clout as a superfood, but we’re impressed with the results. Studies continue to show blueberries may help strengthen our memory, improve our immune system, and diversify our gut bacteria.

6. Beans Benefits: Any legume will help release short-chain fatty acids (SCFA) that strengthen your intestine cells, improve absorption of micronutrients, and help with weight loss.

Background: Beans feed good gut bugs, which in turn revs up your immune system. Calorie for calorie, beans offer the most nutrition bang for your buck. They are packed with fiber, protein, folate, and B vitamins, which play a role in regulating a healthy gut and a healthy brain.

7. Fermented plant-based foods: sauerkraut, kimchi, tempeh, and Tamari sauce gut-bacteria-food

Benefits: Fermented foods, such as beet radish kimchi or pickled ginger sauerkraut, are trending for a reason. They directly inoculate your gut with healthy live micro-organisms that will crowd out the unhealthy bacteria, improve the absorption of minerals, and improve overall health.

Background: Fermented plant-based foods are probiotics that have been found to improve the health of the intestinal cells, improve immune function, decrease allergies, reduce the risk of colon cancer, and treat diarrhea. You can make fermented foods at home and just as easily pick them up from a local grocery or health food store fro great start to your gut health. :)

The consumption of additives in food is a serious issue. On the one hand, no-one plans to consume them in the first place and some – a limited number – have been linked to health problems ranging from asthma, wheezing, rashes, digestive upsets, behaviour problems in kids resulting in overactivity, lack of concentration and impulsiveness (hyperactivity).

Food Manufacturers believe they utilise additives to help us live a fuller life if the products we buy can be stored without refrigeration, look attractive, keep for weeks without separating, drying out or crumbling, as well as allow us to eat out of season and minimise the need for salt or oil for preserving.

Not all additives are harmful, therefore below I have concentrated on the the worst additives. For clarity, I've divided them down into Colours, Preservatives and Flavour Enhancers. I've listed all the possible additives from the food code but in practice only one or two from each group are commonly added to food. So you won't see ALL these additives when food shopping.

Colours

Natural colours such as beet red (162), chlorophyll (140, 141) and beta-carotene (160a) have a good safety record and pose no problem. No limit is put on their use in food and they can be added to all foods according to good manufacturing practice (called 'uncertified' by the US Food and Drug Administration).

However, artificial colours like tartrazine, Sunset Yellow FCF, erythrosine, amaranth and Brilliant Blue FCF are highly questionable and have been linked to food sensitivity reactions. Tartrazine, once a common yellow colouring, has been extensively investigated for its ability to induce hives and asthma in aspirin-sensitive asthmatics. They were used to test children's bad behaviour in the Southampton Study. Because of these problems artificial colours cannot be added freely. Food regulations set limits on what type of foods they can be added to and at what levels. Here's my list of the 13 PROBLEM colours with their additive code number:

Colours - artificial 102 Tartrazine 110 Sunset yellow FCF 122 Azorubine 123 Amaranth 124 Ponceau 4R 127 Erythrosine 129 Allura red AC 132 Indigotine 133 Brilliant blue FCF 142 Food green S 151 Brilliant black BN 155 Brown HT Colour - natural 160b Annatto extracts

May be added to: Coloured foods like soft drinks, cordial, sweets, chocolate, packet desserts, cakes, biscuits, sauces, jelly crystals, toppings, snack foods, processed cheese, sauces, pickles, coloured medications and medication syrup for children. Since 1997 Erythrosine use has been limited to maraschino cherries. 23 Preservatives

There are 5 groups of preservatives that are problematic:

1. Sorbates Sorbates occur naturally in some fruits eg berries, but are synthesised and added to foods to inhibit the growth of moulds and yeasts that can cause foods to spoil (most commonly as potassium sorbate).

Potassium sorbate is a widely used preservative in food production as it's highly soluble, inexpensive and easily produced - this also makes it a popular choice for many industrial applications as well. When added to water, potassium sorbate breaks down into sorbic acid and potassium. It is the sorbic acid that is active as an anti-microbial. It is more active at lower pH ie acidic mixes. Potassium sorbate is widely regarded as safe and unlikely to be hazardous. A 2005 FSANZ study found even high consumers were unlikely to reach the ADI cut-off and overconsume it. Both natural and added must be avoided on elimination diets to test for food sensitivities. Sorbic acid can cause contact dermatitis at concentrations above 0.5%. Studies show that if it is used at a concentration of not more than 0.2% it is unlikely to constitute a safety hazard. 200 Sorbic acid 201 Sodium sorbate 202 Potassium sorbate 203 Calcium sorbate Commonly added to: Cottage cheese, yoghurt, dried meat, dried fruit, pickles, wine especially sweet and sparkling wine, apple cider, flavoured syrups and toppings.

Also widely used in pharmaceuticals including syrups, eye, ear and nose drops, contact lens solution, and many herbal supplements. Many personal hygiene products use potassium sorbate e.g. cleansers, shampoos, moisturisers, anti-aging creams, hand creams, eye shadow, mascara, blush, hair colour, cream-based concealers and other liquid products. It prevents the products spoiling or breaking down as they sit on the shelf or in room temperature storage for long periods of time.

2. Benzoates Benzoates occur naturally in cranberries, bilberries and other berries, vegetables, pepper, herbs, spices, peppermint and honey. Both natural and added must be avoided on elimination diets to test for food sensitivities. 210 Benzoic acid 211 Sodium benzoate 212 Potassium benzoate 313 Calcium benzoate Commonly added to: Non-cola soft drinks, cordials, orange juice and fruit drinks.

3. Sulphites or sulfites (sulphur-containing preservatives) Preservative 220 Sulphur compounds have been used for centuries by the ancient Greeks and Romans to preserve wine. Today they are still used in wineries to destroy undesirable bacteria in wine storage vats and slow spoilage. However, in a small number of sensitive asthma patients, they can trigger wheezing and throat tightening, frequently within one or two minutes of consumption. The most widely used is sodium metabisulphite (223) and sulphur dioxide (220): 220 Sulphur dioxide 221 Sodium sulphite 222 Sodium bisulphite 223 Sodium metabisulphite 224 Potassium metabisulphite 225 Potassium sulphite 228 Potassium bisulphite Commonly added to: Dried apricots, dried apple, 'fresh' fruit salad, cordial, juice, fruit juice drinks, dried vegetables (like dried peas and instant mashed potato), pickled vegetables (like onions and gherkins), pickles, chutney, sausages, frankfurts, devon, vinegar, beer, wine, especially white wine in casks. They prevent the darkening of dried fruit and juices and are used to preserve soft drinks, pickled onions and sausages.

4. Propionates All the propionates occur naturally in many foods and can be produced by bacteria as well eg in cheeses such as Swiss cheese. 280 Propionic acid 281 Sodium propionate 282 Calcium propionate 283 Potassium propionate Commonly added to: Breads, cakes, pastries as a mould inhibitor - calcium propionate 282 is the most common mould inhibitor and is used in humid weather where bread would otherwise go mouldy. Many bakeries now do not use it anymore so consume your bread within a couple of days or else freeze it for later eating.

5. Nitrites ~ Hazardous Nitrites can be converted to nitrosamines in the body, which may cause cancer. 249 Potassium nitrite 250 Sodium nitrite 251 Sodium nitrate 252 Potassium nitrate Commonly added to: Ham, bacon, corned beef, salamis, hot dogs, frankfurters and cured and canned luncheon meats – think of all these as 'processed meats' and severely limit your intake or better still never eat them at all..

9 Flavour enhancers Generally flavour enhancers at low doses do not pose too many problems, however they are hidden today in many foods to make you addicted to the product and a regular consumer. High doses given under experimental conditions have been linked to food intolerance symptoms (almost always in combination with other chemicals like amines and salicylates).

Glutamates 621 Monosodium glutamate (MSG) 622 Monopotassium glutamate 623 Calcium glutamate 624 Monoammonium glutamate 625 Magnesium glutamate Guanylates 627 Disodium guanylate 631 Disodium inosinate 635 Ribonucleotides Hydrolysed Vegetable Protein (HVP) – no number

Commonly added to: Soups, sauces, stock, gravies, seasonings, Asian and vegetarian dishes, flavoured crisps and snack foods, instant noodles. Asian cooks have used MSG extracted from seaweed for centuries as a way to flavour their dishes instead of salt.

Natural alternatives With shoppers ever wary of anything artificial and actively looking for clean-labels, natural colourings and natural preservatives look set to take over from synthetic alternatives in market value. Even though natural colours have less consistency, less colour range and heat stability and are more expensive than their chemical alternatives, they've got the appeal. So our natural confectionery is now coloured with beet red or elderberry extract rather than red.

The Southampton Six One of the most significant studies deterring consumers from artificial colourings was the Southampton Study published in 2007 in the Lancet. It was a study of almost 300 children aged 3, 8 and 9 by the UK's University of Southampton. They tested reactions to a mixture of six colours and the preservative sodium benzoate (211), a preservative found in many lollies and soft drinks. Results showed significant adverse affects on the children's behaviour with one mix but not another and in older children but less so in the 3 year olds. It was not a completely compelling study but nonetheless most major companies, particularly those involved in producing products aimed at children, have been searching for natural alternatives to their synthetic colours since then. doritos additives

The 6 food colours used in the study - which now have a voluntary ban in the UK - are: sunset yellow (E110) quinoline yellow (E104) carmoisine (E122) allura red (E129) tartrazine (E102) ponceau 4R (E 124)

These six controversial bright red or yellow colours are usually found in: Lollies, chocolate, soft drink, cordial, sports drink, iced doughnuts, iced cupcakes, iced biscuits, cakes, muffins, flavoured milk, medicines, ice cream.

Lots of kids in clinic and yes, food and children's behaviour is a topic I must talk about this week. They are our next generation and I owe it to them as an advocate to get the information right and help parents help them with their food choices to moderate their behaviour naturally.

Our food has changed so drastically in the last few decades it is no wonder that food-related behavior and learning problems in children are increasing. Contrary to what many parents think, additives - more importantly than just sugar - are to blame for behavior problems. Reactions are related to dose, so the more additives children eat, the more likely they are to be affected.

Additives are now used widely in foods such as bread, butter, crackers, yogurt, juice and muesli bars as well as in junk food. Parents who say ‘we eat healthy food’ are generally shocked to find that their children can be consuming 20 additives or more per day.

Irritability, temper outbursts, oppositional defiance, restlessness and difficulty falling asleep are the main behavioral effects of additives. But parents rarely realize that food chemicals can be associated with many other effects including arguing with siblings, making silly noises, speech delay, anxiety, depression or difficulty concentrating. Additive-free children are generally calmer, happier and more cooperative.

Rashes, headaches, bed wetting, stomach aches, sneaky poos, constipation or asthma can also be a problem. Parents of asthmatic children are usually unaware that sulphite preservatives (220-228) in foods such as dried fruits, sausages, cordials and some fruit drinks can irritate airways.

So what can we eat? Read ingredient labels. Choose preservative-free bread. Buy color-free yogurts, ice creams and lollies such as caramels and toffees. Choose plain rather than flavored chips, crackers and noodles. Encourage your children to drink water as their main drink. Eat as organic, whole food and local as possible.

Apart from becoming aware of the individual triggers, know there are many herbs, supplements, enzymes and techniques that can be applied to individuals to improve their behaviour.

Research has shown that the food additives used in hundreds of children's foods and drinks can cause temper tantrums and disruptive behavior. A Government-funded study confirms what many parents have long suspected about the effect of chemicals put into sweets, biscuits and foods. Colorings in products such as Smarties, Jelly Tots and fizzy drinks could spark behavior changes in up to a quarter of toddlers.

Research into a group of three year-olds found they were more likely to lack concentration, lose their temper, interrupt others and struggle to get to sleep when they drank fruit juice dosed with colorings and preservatives.

Following the study, food watchdog the Food Commission has found that 200 children's foods and drinks contain one or more of the additives called into question by the research. The Commission is calling for the additives to be removed from the everyday foods and drinks which appeal to children. Even youngsters with no history of hyperactivity can be affected, said the scientists. They concluded that all children could benefit from the removal of specified artificial food colorings from their diet.

The Food Commission claims it is the first time a Government-sponsored scientific study has corroborated the link between food colorings and preservatives and changes in children's mood and behavior.

A group of 227 three-year olds from the Isle of Wight took part in a month long project by the UK Asthma and Allergy Research Center. For two weeks the children drank a daily fruit juice dosed with 20mg of artificial colorings and 45mg of preservative, which are either equal to or below permitted levels. The additives tested were the artificial food colorings Tartrazine E102, Sunset Yellow E110, Carmoisine E122, Ponceau 4R E124, and the preservative Sodium Benzoate E211. All five were given at the same time in a single drink.

For the other two weeks the children drank a fruit juice which was identical in appearance but without the additives. Parents filled in reports assessing their child's behavior on criteria such as interrupting, fiddling with objects, disturbing others, difficulty settling down to sleep, concentration and temper tantrums. The report said the results showed the artificial food colorings and sodium benzoate preservative had 'substantial effects' on behavior. The scientists concluded that significant changes in children's hyperactive behavior could be produced by removing colorings and additives from their diet. They added: 'The findings suggest that benefit would accrue for all children from such a change - and not just for those already showing hyperactive behavior or who are at risk of allergic reactions.' The Food Commission wants a ban on the additives and says the colourings tested have been restricted in other countries to protect children.

A spokesman for the Government's Food Standards Agency said the research was not conclusive. Nestlé Rowntree, which makes Smarties, Fruit Pastilles and Jelly Tots, said food additives it used were permitted by European and UK laws and any additives or colours had been tested to the highest standards. GlaxoSmithKline, which produces Ribena, said: 'We certainly wouldn't use any additives unless they were approved as safe.' Burton's Foods, which makes Jammie Dodgers, said its biscuits contained only half the amount of Carmoisine stated in legal guidelines. Cadbury Trebor Bassett, which makes Maynard Wine Gums, said: 'Carmoisine is a permitted colouring which has been used for many years.' Campina UK, which produces Yazoo Milk Drinks, said it used only approved ingredients.

Which Additives Do We Need To Look Out For? Artificial Colors (in sweets, drinks, takeaways, cereals and many processed foods) 102 tartrazine, 104 quinoline yellow, 107 yellow 2G, 110 sunset yellow, 122 azorubine, 123 amaranth, 124 ponceau red, 127 erythrosine, 128 red 2G, 129 allura red, 132 indigotine, 133 brilliant blue, 142 green S, 151 brilliant black, 155 chocolate brown Natural colour, 160b annatto (in yoghurts, icecreams, popcorn etc, 160a is a safe alternative)

Preservatives Preservatives200-203 sorbates (in margarine, dips, cakes, fruit products) 210-213 benzoates (in juices, soft drinks, cordials, syrups, medications) 220-228 sulphites (in dried fruit, fruit drinks, sausages, and many others) 280-283 propionates (in bread, crumpets, bakery products) 249-252 nitrates, nitrites (in processed meats like ham)

Synthetic antioxidants - in margarines, vegetable oils, fried foods, snacks, biscuits etc 310-312 Gallates 319-320 TBHQ, BHA, BHT (306-309 are safe alternatives)

Flavour enhancers - in flavoured crackers, snacks, takeaways, instant noodles, soups 621 MSG 627, 631, 635 disodium inosinate, disodium guanylate, ribonucleotides

Feel Better fast so you can LIVE your LIFE to the fullest. According to Dr. Datis Kharrazian, 90% of people with hypothyroidism have Hashimoto’s, an autoimmune hypothyroid condition, whereby the immune system attacks thyroid tissue. Therefore, to cure thyroid disease, or any autoimmune condition, you have to get to the source of the imbalance; focusing on suppression of symptoms with medication is simply barking up the wrong tree.

Your Dietary Defense Making dietary changes is your first line of defense in treating hypothyroidism. Many people with hypothyroidism experience crippling fatigue and brain fog, which prompts reaching for non-nutritional forms of energy like sugar and caffeine. I’ve dubbed these rascals the terrible twosome, as they can burn out your thyroid (and destabilize blood sugar).

1. Just say no to the dietary bungee cord. Greatly reduce or eliminate caffeine and sugar, including refined carbohydrates like flour, which the body treats like sugar. Make grain-based carbohydrates lesser of a focus, eating non-starchy vegetables to your heart’s content.

2. Up the protein. Protein transports thyroid hormone to all your tissues and enjoying it at each meal can help normalize thyroid function. Proteins include nuts and nut butters; quinoa; hormone- and antibiotic-free animal products (organic, grass-fed meats, eggs, and sustainably-farmed fish); and legumes. Note: I’m not a fan of soy and soy products: tofu, soy milk, fake meats, energy bars, etc. Even when organic and non-GMO, soy can impede cell receptors and disrupt the feedback loop throughout your entire endocrine (hormonal) system.

3. Get fat. Fat is your friend and cholesterol is the precursor to hormonal pathways; if you’re getting insufficient fat and cholesterol, you could be exacerbating hormonal imbalance, which includes thyroid hormones. Natural, healthful fats include olive oil; ghee; avocados; flax seeds; fish; nuts and nut butters; hormone- and antibiotic-free full fat cheese, yogurt, and cottage cheese (yes, full fat, not skim); and coconut milk products.

4. Nutrient-up. While nutritional deficiencies may not be the cause of hypothyroidism, not having enough of these micronutrients and minerals can aggravate symptoms: vitamin D, iron, omega-3 fatty acids, selenium, zinc, copper, vitamin A, the B vitamins, and iodine. A few highlights: It’s commonly believed that hypothyroidism is due to insufficient iodine, but this isn’t true. Dr. Kharrazian states that if you have Hashimoto’s, taking supplemental iodine is like throwing gasoline on a fire, so eschew iodine supplements and iodized salt. Primary sources of iodine: sea vegetables and seafood. Secondary sources: eggs, asparagus, lima beans, mushrooms, spinach, sesame seeds, summer squash, Swiss chard, and garlic. Optimal vitamin D levels are between 50-80 ng/mL; anything below 32 contributes to hormone pathway disruption. Omega-3s, found in fish, grassfed animal products, flaxseeds, and walnuts, are the building blocks for hormones that control immune function and cell growth, are critical to thyroid function, and improve the ability to respond to thyroid hormones.

5. Go 100% gluten-free. The molecular composition of thyroid tissue is almost identical to that of gluten. So for those with Hashimoto’s, it’s a case of mistaken identity. Eating gluten can increase the autoimmune attack on your thyroid.

6. Be mindful of goitrogens, which are foods that can interfere with thyroid function. Goitrogens include broccoli, Brussels sprouts, cabbage, cauliflower, kale, kohlrabi, rutabaga, turnips, millet, spinach, strawberries, peaches, watercress, peanuts, radishes, and soybeans. Does it mean that you can never eat these foods? No, because cooking inactivates goitrogenic compounds and eating radishes and watercress in moderation isn’t going to be a deal-breaker.

7. Go for the glutathione. Glutathione is a powerful antioxidant that strengthens the immune system and is one of the pillars of fighting Hashimoto’s. It can boost your body’s ability to modulate and regulate the immune system, dampen autoimmune flare-ups, and protect and heal thyroid tissue. While few foods contain glutathione, there are foods that help the body produce glutathione: asparagus, broccoli, peaches, avocado, spinach, garlic, squash, grapefruit, and raw eggs. A plant substance found in broccoli, cauliflower, and cabbage, (those goitrogens), helps replenish glutathione stores.

8. Address underlying food sensitivities. Just like the body’s attack on the thyroid in the presence of Hashimoto’s, the body will also see offending or inflammatory foods as an invader and will up the ante on the autoimmune response.

9. Do a gut check. A whopping 20 percent of thyroid function depends on a sufficient supply of healthy gut bacteria, so it’s best to supplement with probiotics (friendly intestinal bacteria).

10. Address silent inflammation with whole foods nutrition. Systemic inflammation and autoimmunity often go hand-in-hand.

11. Address adrenal fatigue. There is an intimate connection between your thyroid and adrenal glands and it’s uncommon to have hypothyroidism without some level of adrenal fatigue. The thyroid and adrenals are like Frick and Frack – so tightly in cahoots that it’s not effective to address one without the other.

12. Look at your stressors and practice relaxation. The thyroid is a very sensitive gland and is exceptionally reactive to the stress response.

Most packaged bars have a lot of refined sugar and added nasties for preservation as well as to increase the taste of the product so it becomes addictive.

Mums are always looking for a snack to add to their children's lunch boxes, a treat for after school or after extra curricular activities. Well don't stop at the kids....These Muesli bars are packed with goodness for everyone to enjoy. In fact they will have your skin shining in no time. With Easter around the corner, this week I'll post some of my famous healthy treats.

Makes: 12 bars

Prep time: 50 mins, including refrigeration

Ingredients: 1/2 cup almonds 1/2 cup pistachios 1 cup pumpkin seeds 1/2 cup white cooked quinoa 1 cup shredded coconut 1/2 cup sunflower seeds 1/4 cup chia seeds 20 fresh Medjool dates, pitted (they pit easily when left in water for a few minutes) 6 tbsp coconut oil, melted 4 tbsp raw cacao powder 1 tsp organic vanilla extract 2 tbsp raw honey 1/2 cup rolled oats 1/3 cup dried cranberries or goji berries 2 tbsp raw cacao nibs

Method: 1. To a food processor or high speed blender, add the almonds, pistachios, pumpkin seeds, quinoa, shredded coconut, sunflower seeds, chia seeds and pulse a few times to roughly chop. Set aside in a mixing bowl. 2. Add the pitted dates to the food processor, along with the coconut oil, cacao powder, vanilla and honey. Blend until it reaches a smooth consistency. You may need to stop a couple of times to scrape down the side and add a little extra coconut oil (or water). 3. Add the date mixture to the mixing bowl with the other ingredients. Stir through the rolled oats, cranberries or gojis, cacao nibs until well combined. 4. Press the mixture firmly into a lightly greased and lined 28cm x 18cm baking pan and refrigerate fro 30 mins. 5. Cut into thick bars and store in an airtight container. They can keep for up to 1-2 weeks in the fridge.

Infertility is an alarming modern epidemic affecting more couples than ever. 1 out of 6 couples today experience difficulty falling pregnant. What was once seen as a woman's problem is now known to affect men equally.

10 Strategies You Can Immediately Implement to Treat Infertility and Boost Fertility Naturally

The natural approach to treating infertility solves the root causes of infertility, by addressing all body systems, rather than just focusing solely on the reproductive system.

Many couples who can't become pregnant suffer from a combination of sub-clinical conditions. These conditions can't cause infertility on their own but -- in combination -- they can substantially reduce a couple's probability of conceiving.

For example; a gluten intolerance alone cannot cause infertility; however, the resulting inflammation in the gut can minimize your nutrient absorption and lead to deficiencies in nutrients you need for optimal sperm, egg and hormone production and a healthy pregnancy. Exposure to heavy metals, radiation, and toxic chemicals in some foods, drugs and other products can damage DNA. Recent Nutrigenomic (a study of the effects of nutrients on gene expression) research suggests what we eat can influence our gene structure and expression.

1. Minimize your exposure to toxic chemicals

Exposure to environmental toxins (in the form of industrial chemicals) both in utero and neonatally may dramatically affect adult fertility. Most chemicals used in everyday life do not go through the same checks medicines do. Consequently, poisonous chemicals end up circulating in our environment, food supply, air and water.

The strongest evidence of heavy metals and environmental pollution adversely interfering with healthy reproductive function in women has been found for lead. Other compounds that can alter hormone function and result in adverse reproductive health effects include:

Ovotoxicants: can disrupt or even stop ovulation.

Endocrine disruptors: can interfere with hormone function and cause endometriosis and PCOS.

Phthalates: in plastic food containers, cling wrap, IV bags, medical supplies, vinyl flooring and packaging at high levels have been associated with miscarriage and testicular toxicity. At low levels they disrupt hormonal balance.

VCH chemicals: used in rubber tires, plastics and pesticides.

PAH: released from cigarettes, car fumes and road tar

Men are not spared!

Sperm seems to be more sensitive to heavy metals and industrial pollutants than eggs. Many sperm abnormalities have been linked to these toxins. The majority of these chemicals can be found in the atmosphere, on the ground in cities and in the waterways.

They have also been termed "reprotoxicants" for their negative effects on sperm development and maturation. Studies confirm male sperm counts are declining, and environmental factors, such as pesticides, exogenous estrogens (Xenoestrogens), and heavy metals may negatively impact spermatogenesis (formation of sperm).

The top 6 environmental toxins to avoid:

Pesticides: found on non-organic fruit and vegetables, meat, dairy and unfiltered tap water

Formaldehyde: found in air fresheners, deodorants, floor polish, upholstery cleaners

Bisphenols: found in plastic containers and can leach into food and water.

Organic solvents: petroleum based liquids found in household products, electronics, car repair, health care, photography, agriculture, printing, construction and cosmetics and many more.

Dry-cleaning chemicals

Paint fumes

Occasional exposure to one or the other toxic chemical is not of concern. What is of concern is accumulation of these chemicals over a long period.

2. Don't drink unfiltered tap water

Our waterways are constantly being polluted by industrial waste and byproducts, pharmaceutical drugs, pesticides and herbicides and commercial cleaning products.

There are many companies polluting the water regardless of the country you live in. Either there is no environmental law at all, or there are loopholes in the law or there is no law for the XYZ chemical getting into the water.

Heavy metals are the most common of the reprotoxins reaching our water supply through industrial waste, jet fuel exhaust residue and a variety of other sources.

Pharmaceutical drugs are commonly found in tap water. 74 percent of the US population take prescription drugs. Because the drugs do not metabolize fully, small quantities are excreted via feces and urine and flushed away.

Toilet water is often treated and filtered before being discharged into lakes and rivers thereby re-entering the water supply. The trouble is, many drugs are not filtered out via the regular filtration process. Minute quantities of chemotherapy drugs, contraceptive pills, antidepressants, anxiolitics, anabolic steroids, HRT (hormone replacement therapy), heart drugs etc. have been found in tap water.

Use a dual filtration system

Buy a dual filtration water system that filters particles smaller than 1 micron (this will filter out the drugs as well as heavy metals). Use the filter in your shower and your kitchen. Shower steam contains the same chemicals, which you can end up inhaling and can be absorbed through your skin.

3. Aim to eat an optimal fertility diet

In the first trimester of pregnancy your growing embryo will increase 20 million times. In the first 8 weeks your baby's organs, hands, fingers, legs, feet, head, eyes, nose, ears etc. are being constructed. To ensure the best possible foundations are laid down during this phase, you want to make sure there are plenty of building blocks in the form of the right nutrients in the right combinations.

What does a fertility diet contain?

An optimal fertility diet is about what to avoid as much as it is about what to include. A fertility diet should be as fresh as possible and organic wherever possible. Key elements are; good quality protein sources (favor vegetable sources of protein) and good fats.

What should you eat?

Small deep sea fish like sardines and red snapper, organic legumes home cooked (not canned).

Whole grains, nuts, seeds, vegetables and fruit in season, organic where possible.

Increase your consumption of good fats and avoid dangerous fats. Good fats include monounsaturated fats in olive oil, polyunsaturated fats in oily fish and nuts and midchain fatty acids found in coconut oil.

For cooking use clarified butter (ghee) or coconut butter (without flavor) as they do not become unstable when heated.

For non-heated oil requirements (salads etc) use cold pressed olive oil, flaxseed oil and nut oils.

4. Avoid dangerous fats

Did you know -- consuming trans fats hidden in foods such as; doughnuts, biscuits, lollies, candy, chocolate, chips, pies, fries, take aways and thousands of other foods may increase your risk of infertility by as much as 70 percent?

Scientists from the Harvard University School of Public Health advise women wanting to get pregnant to avoid all trans fats. The sole purpose of adding trans fats to food is to extend its shelf life. To minimize your consumption of trans fats be diligent about reading the ingredients and avoid the most likely culprits altogether. Trans fats are mostly listed as 'hydrogenated fat' or 'hardened vegetable fat' or simply 'vegetable fat.'

5. Minimize animal-derived estrogens

Dairy products account on average for 60-70 percent of estrogens consumed. Humans consume milk from cows in the second half of pregnancy when cows estrogen levels are high. We usually associate dairy and drinking milk with calcium, and never think about what else we may be consuming along with the calcium (and dairy, by the way is not the best source of calcium). Here is a list of hormones that have been found in cows' milk:

Prolactin

Somatostatin

Melatonin

Oxytocin

Growth hormone

Lutenizing releasing hormone

Thyroid stimulating hormone

Estrogens

Progesterone

Insulin

Corticosteroids and many more

Do you think an excess consumption of all these hormones could disrupt your own hormonal balance? You bet!

Consumption of milk has been linked to certain cases of male infertility. Excess estrogen and pesticide exposure has been linked to PCOS and Endometriosis. Studies have found higher concentrations of pesticides in cheese than in non-organically grown fruit and vegetables. The first line of naturopathic treatment I recommend for PCOS and Endometriosis is to minimize intake of animal products. Animal products have a high content of hormones, pesticides and herbicides which are known endocrine disruptors. They play havoc with your hormones and this can lead to anovulation.

6. Avoid the two most common allergens

The link between food intolerances and anti-sperm antibodies is now well established. Studies have found that women with multiple allergies and food intolerances were more likely to miscarry. An overactive immune system is more likely to attack its own body cells. From an immunological point of view an embryo and sperm cell are foreign bodies. But Mother Nature was clever; she programmed our immune systems to distinguish between an everyday invader and a sperm cell or embryo.

A normal and healthy immune response to an embryo or sperm cell is orchestrated by Th2 cytokines. They suppress your killer cells (that's what they are called) to leave the embryo unharmed. Because of this protection many pregnant women are poor wound healers and can come down really badly with a cold or flu. Your natural protection has been suppressed so that your baby can develop properly.

An abnormal immune response to the implantation of the fertilized egg is orchestrated by Th1 cytokines. Rather than suppressing your killer cells they stimulate their activity. This can lead to defects and the loss of the fetus.

The two most widely spread food intolerances are gluten and dairy. I recommend all my patients have an IgG immunoglobulin test done to check if you are dairy and gluten intolerant. But since most people have some level of allergy to gluten and/or dairy, it's advisable to avoid gluten and dairy altogether during the preconception and pregnancy period.

7. Have an STD check

Most people believe both they and their partner are STD free. However there are some STD's which can be asymptomatic, meaning that you may not be aware you have them, as there are no obvious symptoms.

One such STD is a Chlamydia infection. In men, a Chlamydia infection can lead to sperm abnormalities including sperm antibodies. In women, it can lead to scarring, blocked tubes and miscarriage.

A study found 60% of asymptomatic male partners of infected females attending a fertility clinic were found to be infected with Chlamydia. Most STD's are easy to treat, so it pays for both partners to have an STD check. There is no point in only one partner going for a test as the other partner can re-infect them again.

8. Allow yourself 120 days before trying to conceive

There is a common misconception that egg and sperm quality can not be improved. In fact, it is possible to improve the quality of your egg and sperm however, it takes 120 days. This is because it takes approximately 120 days for eggs to mature and sperm to develop. During the generation and maturation of gamete cells -- sperm and ovum -- that form an embryo, everything that you and your partner ingest, inhale or are exposed to will influence the health of your eggs and sperm for better or worse, and the ultimate quality of the genetic building blocks you pass onto your child.

This is why it's crucial to follow a good preconception plan for a minimum of 4 months before conception. A baby is a 50-50 product of his or her parents -- therefore optimizing the quality of eggs and sperm is of paramount importance.

Sperm disorders contribute to 40% of infertility cases. Woman who suffer from recurrent miscarriages often have partners with low sperm counts and visually abnormal sperm. Therefore both partners should detox, follow a fertility diet, take preconception supplements and avoid reproductive toxins discussed in this article for minimum of 4 months before conception.

9. Avoid coffee, smoking and alcohol

You may not want to hear this, but drinking coffee decreases fertility. A large study from Connecticut found as little as 1 cup of coffee per day increases the risk of not conceiving by 55 percent. And if you have 2-3 cups per day that risk rises to 100 percent and continues to increase with an additional cup up to 176 percent. And did you know that women who drank coffee before and during pregnancy had twice the risk of miscarriage?

Alcohol is harmful to women's eggs and men's sperm and as little as one glass can reduce fertility by 50 percent! This can further lead to damage of the developing embryo and may result in miscarriage. And although it's been known for a long time that drinking while pregnant is a no-no, drinking before pregnancy has been largely ignored.

This doesn't stop with coffee and alcohol. Smoking and recreational drugs can also reduce your odds of conception. A study tested the effects of cigarette smoking on semen quality in men and found that sperm motility (ability to propel forward) decreased in light smokers while heavy smoking produced abnormal sperm shape. Scientists have discovered that quitting smoking may increase sperm count in men who quit smoking for 5-15 months by 50 percent to 800 percent respectively.

10. Take a good quality preconception and pregnancy supplement

Regardless of whether you are eating organic produce and a healthy diet, you are unlikely to be getting all the nutrients your body needs for optimal fertility from your diet. This is why supplementation is important.

Getting pregnant and growing a new human being with your own reserves, requires a surplus of nutrients and energy. In your body's accounting terms, pregnancy is a luxury, a splurge of energy and nutrients. Some of the key nutrients for fertility are:

Zinc

Selenium

Magnesium

Calcium

B12

B6

Folic acid

Vitamin C

Omega-3 fats

Pregnancy -- a creation of a new human being -- requires a toxin-free internal and external environment, enormous surplus building blocks in the form of nutrients and good energy reserves. In addition to this; specific bacteria and viruses can interfere with a growing embryo, resulting in miscarriage or birth malformations.

Toxins from the environment, drugs and many commercial cleaning and body care products can disrupt your hormonal balance and lead to infertility. As such you need to be aware of those factors before you embark on this amazing journey.

You need to prepare for your pregnancy as you would for an important trip. Good preparation will not only minimize the chance of complications and heartache down the track, but will also ensure the healthiest baby possible.

After all, the greatest gift you can give your child is robust health and the best of your partner and yourself. Even if your only option is IVF -- it should never be the first option -- it pays to optimize the quality of your eggs and sperm with a good preconception program before you undertake the procedure to maximize the success rate and prepare your body for pregnancy.

Stress Reduction and Food ....

Find what works for you...whether it be exercising, finding artistic expression, listening to music, Qui Quong, meditating, yoga, being present with Nature...feel more relaxed with it by reducing your hormonal response systems to cortisol. adrenalin and nor adrenalin. Will talk more about Stress at a later date, but in terms of food and stress.....

Nearly half of all westerners report overeating or eating unhealthy foods as a result of stress. While it may seem tempting to drown your anxiety in a bowl of ice cream or calm your nerves with a bag of chips… eating junk foods while stressed may be particularly dangerous to your health.

Among a group of chronically stressed women (those caring for a spouse or parent with dementia), eating foods high in unhealthy fats and sugar lead to concerning health effects, including a larger waistline, increased abdominal fat, more oxidative damage, and more insulin resistance. In this case the food alone wasn't the problem… it was the combination of junk food and stress that was dangerous, as low-stress women who ate similar foods did not experience such profound changes over the course of the study.

The study's lead author, Kirstin Aschbacher, PhD, an assistant professor in the University of California at San Francisco Department of Psychiatry, said:

"Many people think a calorie is a calorie, but this study suggests that two women who eat the same thing could have different metabolic responses based on their level of stress. There appears to be a stress pathway that works through diet – for example, it could be similar to what we see in animals, where fat cells grow faster in response to junk food when the body is chronically stressed."

At the same time, junk foods will only give you a moment of reprieve. After the initial pleasure wears off, you may find yourself battling mood swings, irritability, and other unpleasant emotions on top of the stress, courtesy of the sugar, trans fats, artificial colors, monosodium glutamate (MSG), and whatever other synthetic ingredients you may have consumed. On the other hand, by choosing healthy foods you can actually impact your mood on a positive note, helping to relieve tension, stabilize blood sugar, and send your stress packing.

10 Best Foods to Eat for Stress

Had a long day at the office? Kids acting out all day? Feeling a financial crunch or relationship strain? Grab your fork and dig in to the following stress-busting superfoods.

1. Green Leafy Vegetables Dark leafy greens like spinach are rich in folate, which helps your body produce mood-regulating neurotransmitters, including serotonin and dopamine. One 2012 study found people who consumed the most folate had a lower risk of depression than those who ate the least. Not to mention, research from the University of Otago found eating fruits and vegetables of any sort (except fruit juice and dried fruit) helped young adults calm their nerves. Department of Psychology researcher Dr. Tamlin Conner said: "On days when people ate more fruits and vegetables, they reported feeling calmer, happier, and more energetic than they normally did."

2. Organic Turkey Breast Turkey is a good source of tryptophan, an amino acid (protein building block) that your body converts into serotonin. Research shows that argumentative people who consumed tryptophan become markedly more pleasant, with researchers noting: "Tryptophan significantly decreased quarrelsome behaviors and increased agreeable behaviors and perceptions of agreeableness." Pumpkin seeds, nuts, and free-range organic eggs are also rich sources of tryptophan.

3. Fermented Foods The secret to improving your mental health is in your gut, as unhealthy gut flora can have a detrimental impact your brain health, leading to issues like anxiety and depression. Beneficial bacteria have a direct effect on brain chemistry, transmitting mood- and behavior-regulating signals to your brain via your vagus nerve. For instance, the probiotic Lactobacillus rhamnosus was found to have a marked effect on GABA levels in certain brain regions and lowered the stress-induced hormone corticosterone, resulting in reduced anxiety- and depression-related behavior. Women who regularly ate yogurt containing beneficial bacteria had improved brain function compared to those who did not consume probiotics. Specifically, they had decreased activity in two brain regions that control central processing of emotion and sensation: The insular cortex (insula), which plays a role in functions typically linked to emotion (including perception, motor control, self-awareness, cognitive functioning, and interpersonal experience) and the regulation of your body's homeostasis The somatosensory cortex, which plays a role in your body's ability to interpret a wide variety of sensations The fact that this study showed any improvement at all is remarkable, considering they used commercial yogurt preparations that are notoriously unhealthy -- loaded with artificial sweeteners, colors, flavorings, and sugar. Most importantly, the vast majority of commercial yogurts have clinically insignificant levels of beneficial bacteria. Clearly, you would be far better off making your own yogurt from raw milk or eating other fermented foods, like fermented vegetables, to support your gut health and mood. As explained by Dr. Natasha Campbell-McBride, a medical doctor with a postgraduate degree in Neurology, toxicity in your gut can flow throughout your body and into your brain, where it can cause symptoms of poor mood, autism, ADHD, depression, schizophrenia, and a whole host of other mental and behavioral disorders. With this in mind, it should be crystal clear that nourishing your gut flora (by eating fermented foods and avoiding processed foods and sugar) is extremely important to support a positive mood.

4. Wild-Caught Salmon Found in salmon, sardines, and anchovies, or supplement form, such as krill oil, the animal-based omega-3 fats EPA and DHA play a role in your emotional well-being. There are a number of vendors, like Vital Choice, that have documented radiation free salmon. One study in Brain Behavior and Immunity showed a dramatic 20 percent reduction in anxiety among medical students taking omega-3, while past research has shown omega-3 fats work just as well as antidepressants in preventing the signs of depression, but without any of the side effects.

5. Blueberries Anthocyanins are the pigments that give berries like blueberries and blackberries their deep color. These antioxidants aid your brain in the production of dopamine, a chemical that is critical to coordination, memory function, and your mood. Also, as TIME reported: "Research has also shown that blueberry eaters experience a boost in natural killer cells, 'a type of white blood cell that plays a vital role in immunity, critical for countering stress,' says Cynthia Sass, MPH, RD,

6. Pistachios One study found eating two servings of pistachios a day lowered vascular constriction during stress, which means the load on your heart is reduced since your arteries are more dilated. Not to mention, you might find the rhythmic act of shelling pistachios therapeutic, as doing a repetitive activity can help quiet racing thoughts in your head. Pistachios are at high risk of contamination by a carcinogenic mold called aflatoxin and may be bleached or fumigated during processing; choose organic pistachios and avoid those that are dyed, bleached, or show signs of decay.

7. Dark Chocolate If you're one of these individuals who gets a nice mood boost whenever you sink your teeth into a bar of pure, unadulterated chocolate, it is not happenstance. There's a chemical reason behind it called anandamide, a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression. It's a derivative of the Sanskrit word "bliss," and one of the great things about chocolate is that it not only produces this compound, it also contains other chemicals that prolong the "feel-good" aspects of anandamide. Chocolate has even been referred to as "the new anti-anxiety drug." One study in the Journal of Psychopharmacology also revealed that drinking an antioxidant-rich chocolate drink equal to about 1.5 ounces of dark chocolate daily felt calmer than those who did not.

8. Sunshine It's not technically a food, but a daily dose of sunshine might help stabilize your mood. Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. In 2006, scientists evaluated the effects of vitamin D on the mental health of 80 elderly patients and found those with the lowest levels of vitamin D were 11 times more prone to be depressed than those who received healthy doses. Low vitamin D levels are also associated with an increased risk of panic disorders. While you can get some vitamin D in foods like salmon, egg yolks, and mushrooms, your best solution for optimizing your levels is through sensible sun exposure.

9. Seeds Magnesium, which acts as a precursor for neurotransmitters like serotonin, is well-known for its role in helping to regulate your emotions and enhance well-being. Dr. Carolyn Dean, a medical and naturopathic doctor, has studied and written about magnesium for more than 15 years. The latest edition of her book, The Magnesium Miracle, details 22 medical areas that magnesium deficiency triggers, including anxiety, panic attacks, and depression. Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium. Juicing your vegetables is an excellent option to ensure you're getting enough of them in your diet.

10. Avocado Avocados provide close to 20 essential health-boosting nutrients, including potassium, vitamin E, B vitamins, and folate, and, according to research published in the Nutrition Journal, eating just one-half of a fresh avocado with lunch may satiate you if you're overweight, which will help prevent unnecessary snacking later. Those who ate half an avocado with their standard lunch reported being 40 percent less hungry three hours after their meal, and 28 percent less hungry at the five-hour mark compared to those who did not eat avocado for lunch. The study also found that avocados appear helpful for regulating blood sugar levels. This combination of satiety and blood-sugar regulation can help keep your mood steady, even in times of stress.

Sugary, Starchy Foods Are the Worst Choices When You're Stressed Many people equate "comfort" foods with carbs, but sugar and grains are among the worst foods to eat when you're stressed out. Here's why…

1. Sugar Sugar can lead to fluctuations in blood sugar, which can bring on mood swings, but its role in poor mood actually goes much deeper than that. Entire books have been written on this topic, such as William Duffy's book, Sugar Blues. There are at least three potential mechanisms through which refined sugar intake could exert a toxic effect on your mood and mental health: By choosing healthy foods you can actually impact your mood on a positive note, helping to relieve tension, stabilize blood sugar, and send your stress packing. Sugar (particularly fructose) and grains contribute to insulin and leptin resistance and impaired signaling, which play a significant role in your mental health Sugar suppresses activity of BDNF, which promotes healthy brain neurons. BDNF levels are critically low in both depression and schizophrenia, which animal models suggest might actually be causative Sugar consumption also triggers a cascade of chemical reactions in your body that promote chronic inflammation. In the long term, inflammation disrupts the normal functioning of your immune system, which is linked to a greater risk of depression

2. Gluten Gluten, a protein found in grains such as wheat, rye, and barley, may negatively impact mood and brain health. In fact, a number of studies indicate that wheat can have a detrimental effect on mood,19 promoting depression and even more serious mental health problems such as schizophrenia. One mechanism that can help explain the mysterious connection between wheat and mental health problems is the fact that wheat inhibits production of serotonin. Neurotransmitters like serotonin can be found not just in your brain, but also in your gut. In fact, the greatest concentration of serotonin, which is involved in mood control, depression, and aggression, is found in your intestines, not your brain! Wheat in particular has also been implicated in psychiatric problems, from depression to schizophrenia, due to Wheat Germ Agglutinin (WGA), which has neurotoxic activity.

3. Processed Foods The list of potentially mood-busting ingredients in processed foods is a long one. Aside from sugar and gluten, they may also contain trans fats, artificial colors, monosodium glutamate (MSG), artificial sweeteners, and other synthetic ingredients linked to irritability and poor mood.

What Else Works for Stress Relief?

Your diet plays an important role in stress management, but using energy psychology techniques such as the Emotional Freedom Technique (EFT) can help reprogram your body's reactions to the unavoidable stressors of everyday life, thereby reducing your chances of experiencing adverse health effects. Exercising regularly, getting enough sleep, and meditation are also important "release valves" that can help you manage your stress.

EFT was developed in the 1990s by Gary Craig, a Stanford engineering graduate specializing in healing and self-improvement. It's akin to acupuncture, which is based on the concept that a vital energy flows through your body along invisible pathways known as meridians. EFT stimulates different energy meridian points in your body by tapping them with your fingertips, while simultaneously using custom-made verbal affirmations. This can be done alone or under the supervision of a qualified EFT therapist.

By doing so, you help your body eliminate emotional "scarring" and reprogram the way your body responds to emotional stressors. Since these stressors are usually connected to physical problems, your physical symptoms can improve or disappear as well. Elevate your health, elevate your vibration and you will become a beacon for everyone to model. Think of what the world can be if we do this collectively!!!