Diet and depression; make the connection

If we are what we eat then there must be a connection between us and food that goes much deeper than our waist line. Eating a healthy diet of antioxidants, nutrients and "smart" carbohydrates can only help balance our hormones and restore our bodies. Our bodies require a healthy diet for more than just our physical condition. The value of what we receive when we eat a balanced meal fuels our body for the rest of the day. If food is "fuel" then our entire body, including our brain, needs the proper fuel to run. We get the proper fuel from eating the right food. When we eat food high in unhealthy fats and refined sugar we deplete our emotional bank account. Our serotonin (feel good hormone) replenishes every night when we sleep and is directly affected by the food we eat. "Smart" carbs come from fruits, vegetables, whole grains, and legumes. Basically, if it comes from the ground its good for you! "Empty" carbs come from food that is processed, refined or depleted from the original state it came from (i.e. refined sugar). In addition to carbs are other nutrient/wellness boosting foods (i.e. fish oils, vitamin D food and antioxidants), each playing a significant role in assisting our emotional wellbeing. Becoming aware of the food/fuel connection makes all the difference in balancing our emotional state of mind. Below is my short list of foods and nutrients to incorporate into your daily diet.

 

Smart carbs high in essential antioxidants and vitamins/minerals:

*Beta-carotene (Broccoli, carrots, peaches, spinach, sweet potato, apricots, collards, pumpkin)

*Vitamin C (Blueberries/aka brain food, red potatoes, strawberries, peppers, tomato, grapefruit)

*Vitamin E (Olive and Flax oil, Almonds, Walnuts, wheat germ)

*Brown or Basmati rice

*Whole wheat, rye bread (not enriched or bleached)

*Lentils, kidney beans

 

Brain food:

*Tuna, turkey and chicken have the same "calming" effect on the brain, elevating our dopamine and norepinephrine levels. Just eating healthy lean protein several times a day helps your mind and elevates your mood to a healthy, balanced level. Other healthy low fat proteins include low fat yogurt, beans, peas, low fat organic milk, low fat cheese and poultry.

 

B-12 diets:

*Mediterranean diets have been credited with being one of the healthiest choices for centuries, providing the highest variety of B-12 nutrients in comparison to most other diets. Low fat/lean protein (i.e. fish), nuts (almonds, walnuts), fruits (berries) and dark leafy green vegetables have the highest degree of the nutrients needed for a healthy balance of brain food.

 

Vitamin D:

*Vitamin D receptors are found in the brain, directly affecting our mood. When our vitamin "D" levels are low our hormones are affected. Fish oils (halibut, cod, mackerel, sockeye tuna, salmon) provide an excellent resource for Vitamin D, along with egg yolk, oatmeal and sweet potatoes.

 

Quick tips for wellness: Just changing a few simple things in your diet each day can help provide a balance to your

overall emotional wellness. And best of all…..to your waist line, too!

Psoriasis; a shopping list for wellness

The history of Psoriasis dates back to biblical times, when most skin diseases were referred to as "tsaraat", without known cause. Salves made from various herbs were applied to the skin offering temporary relief. Mistaken as a form of leprosy, it wasn't until the 1800's when the word Psoriasis was given to this condition. By appearance, psoriasis is a plaque collection on the surface of the skin producing thickened itchy, red symptoms on the surface of the skin. Friction and sweat only further aggravate and spread the condition to various parts of the body. UV Laser, biological therapies, Cyclosporin, Tioguanine, and Retinol are treatments based upon the severity of the condition. However, diet is an equal factor in treatment as well. Knowing what your body needs naturally to help your body restore, renew and replenish is always important in your recovery. The above and following information was taken in part from http://www.dermaharmony.com. Hopefully, the below list will get you started on the right path toward complete wellness. Visit their website to learn more about this condition and other natural remedies.

Shopping Lists: Whole and Organic

At the top of your list when buying any food should be these two thoughts: Whole and Organic. While the word "organic" is usually synonymous with "expensive" it doesn't have to be. Understanding that organic products offer the purest form of natural food, which in the long run eliminate the toxins found in preservatives, genetically modified food (i.e. corn, soy), and enriched/bleached products found in our food. The "purer" the food the better the overall benefits of wellness to both your diet and your physical future.

*Whole grains

*Fruits, vegetables (especially green/red dark rich colors and berries, spinach, eggplant)

*Soy (Women should avoid use of soy if you have any female cancer related diseases)

*Grounded flax seed

*Stevia or Truvia (made from Stevia)

*100% nut butters (peanut, walnut, cashew and almond)

*100% butters (sunflower, sesame seed)

*Unsweetened almond or hemp milk (*Note: Almond milk usually contains lecithin – which is usually a bi-product of soy)

*Basmati rice or whole grain brown rice

*Organic brown eggs

*Fresh homemade juice (I do not recommend canned/bottled juices off the shelf)

*Nuts (Brazilian, almonds, sunflower seeds)

*Wild Salmon

*Fresh catch Tuna

*Fresh catch Tilapia

*Seasonings: Cilantro, ginger, garlic, sea salt

*Olive Oil

*Balsamic vinegar

*Gluten free bread

 

Quick Tips: Combing sound medical advice along with a whole and organic diet, both a recipe for relief.

 

 

 

 

Is your sleep bank “overdrawn” or “balanced”? Simple test to determine yours

Most people would register their "sleep bank account" in the overdrawn column (i.e. not enough in the account to keep it balanced) as opposed to it being in balance. Stress, hormones and even obesity can adversely affect our ability to get a "good night's" sleep. Understanding how much sleep we need and if we're getting what our body requires may just help you in your pursuit of being well balanced.

Test your sleep knowledge (answers provided at end of the blog):

1. How much sleep does an infant need daily?
   
2. 10 hours
   
3. 12 hours
   
4. 16 hours
   

   
    

5. How much sleep does a teenager need daily?
   
6. 8 hours
   
7. 10 hours
   
8. 12 hours
   

   
    

9. How much sleep does an adult need daily?
   
10. 5 – 10 hours
    
11. 8 – 12 hours
    
12. 10 - 14 hours
    

    
     

13. What is the leading cause of sleep disorders (i.e. sleeplessness)?
    
14. Diet and/or exercise
    
15. Illness and/or injury
    
16. Stress and/or depression
    

    
     

17. Our reaction time decreases when we lack restful sleep?
    
18. True
    
19. False
    

    
     

20. We lose weight from lack of sleep?
    
21. True
    
22. False
    

    
     

23. Lack of sleep affects our immune system?
    
24. True
    
25. False
    

    
     

26. Lack of sleep affects our memory?
    
27. True
    
28. False
    

    
     

29. Lack of sleep can cause depression?
    
30. True
    
31. False
    

    
     

32. Driver fatigue is responsible for over 100,000 motor vehicle accidents and 1,500 deaths annually?
    
33. True
    
34. False
    

Answers:

1. C
   
2. B
   
3. A
   
4. C
   
5. A
   
6. B
   
7. A
   
8. A
   
9. A
   
10. A
    

Now that you know the answers, ask yourself the following three questions:

1. Am I getting the daily required amount of sleep my body needs? Yes/No
   
2. Is my "lack of sleep" affecting my health, relationships and/or work/occupation? Yes/No
   
3. Are my sleep patterns consistent (i.e. same bedtime and awake time)? Yes/No
   

If your answer to question (1) is no, then consider changing a few things throughout your day (i.e. reduce your caffeine intake, stop all activity at least three hours before bedtime).

If answer to question (2) is yes, then consider writing down for one week your daily routine (i.e. diet, exercise, activities, level of stress for the day, emotional condition).

If answer to question (3) is yes and/ or no consider making some slight changes to your bedtime patterns. Set a "bedtime" that is reasonable to the amount of sleep time your body needs. For example: Bedtime at 10pm and arise at 5am will give you seven hours of sleep.

If you find yourself awaking in the middle of the night, try to remain in bed and relax your thoughts (don't become anxious because you're awake). If you're an adult and you've had at least five hours of sleep then maybe your body has had all it needs.

If stress is at the root of your problem then learn to give your stress to God. Learning to pray and release your stress to someone greater than yourself provides you with the comfort of knowing you're not alone.

Detoxification

When our body is "toxic" we often experience sleep pattern problems. The buildup of toxins in our body will affect our ability to rest. The best way to "detoxify" our body naturally is to start with a few simple things:

*Eliminate soda, alcohol and preservatives from your diet

*Increase your intake to five servings per day of fruits and vegetables. A serving is typically 1 cup.

*Avoid processed food, red meat and junk food from your diet

*Increase purified water (64 oz per day) into your diet

*Limit your caffeine (i.e. coffee, tea) intake to no more than 2 cups per day (or 12 oz)

*Take time to de-stress your mind, body and spirit, daily

*Exercise at least three times, for 30 minutes a session, per week

If your sleep problems persist, see a doctor. However…..don't revert to sleeping pills as the answer. A pill is only a temporary fix to a deeper problem. A nutritionist or clinical dietician (CD) specializes in all things regarding your nutrition which may be at the "root" of your condition. Learning to find out what's at the root of your sleep problem will entail some deeper assessment on your overall diet, exercise and current wellness which a family physician will more than likely not be able to provide you with but a nutritionist or CD can.

Quick Tip for Wellness: Sleep is the one time our body is both at rest and restoration on our behalf.

 

 

 

 

 

 

 

 

GMO’s; what you need to know about Genetically Modified Organisms in your food

If you haven't watched the movie, "Food, Inc.", I highly suggest you invest in purchasing this movie and sharing it with everyone you know. After watching this movie I was "enlightened" on the topic of "Genetically modified organisms" and the process behind what is now becoming an FDA approved standard in our culture without our full awareness of it through labeling. One of the largest producers of GMO's is a company called Monsanto. They've seemingly cornered the marketplace and convinced the FDA, many of whom have ties with their organization, into their corner. Over 70% of the corn and 90% of the soy we consume has gone through a GMO process. The most concerning part of it all is not what we know but what we don't know about GMO products. It seems that although the FDA has allowed soybeans to be modified with substances such as "round up" (yes, the same stuff you kill your weeds with) they haven't required that this food be labeled properly enabling us to make an informed decision when purchasing. Because "soy" is used as a substance in the production of so many food products (i.e. protein mix, oils, frozen food, etc.) unless we painstakingly read the fine print we don't know it's there.

 

With GMO's it's hard to really clarify if the product is safe or not for our general consumption. GMO's came to the forefront of our society around 1996 and the study on whether there is a direct correlation between disease/illness and GMO's is difficult at best to confirm. Both sides war against each other and it seems the one with the deepest pockets usually wins. The current debate centers mostly on the mandatory labeling of GMO food products. The US and Canada currently do not have laws in place for food labeling of GMO's, while countries such as the European Union Nations, Japan, China (yes, even China….), New Zealand and Australia have made it mandatory to disclose this information to their consumers. Even though studies produced through the "Consumers Union" have clearly shown that 95% of Americans want to know what is in their food through food labeling disclosure, the FDA has firmly put its foot down to stop it. Why? My guess is that Monsanto's arm extends long and deep into the pockets of its constituents, many of whom reside in the FDA. A very informative and interesting article was written on May 16, 2011, http://www.grist.org/food-safety/2011-05-16-what-we-know-and-dont-know-about-the-safety-of-eating-gmos, on this subject. I highly suggest you read it.

 

USDA organic labels

While it is my personal recommendation to eat organic foods, make sure you know the farmer before you decide if the product meets your organic standard. The FDA has allotted for small amounts of non-organic ingredients to be used in organic labeling. The problem is what those "non-organic" products could be and what they would mean for the consumer. My farmer of choice in Virginia Beach is Cullipher's Farm located off Princess Anne Road. They use a unique process that results in very little (if at all) use of pesticides based on actual sampling. Visit their website to learn more about their process at http://www.cullipherfarm.com.

 

Product assumption

Most of us think soy is a great healthy choice for consumption; however, 90% of soy produced in the U.S. has been modified through GMO processing. At present, we can't fully know the answer to "Is this a GMO product?" when we consume or see it on the shelf of our grocer. When we see other countries requiring labeling and preventing GMO products in their country, we have to question why. Corn is another widely used product in our society. From feed to food, this product probably crosses the boundary lines more so than almost any other food. If 75% of the corn produced in our country is a GMO food then almost everything we consume related to corn has been modified. Does this mean our health is going to be adversely affected? I'm not certain that anyone really knows the answer to that. But if we take into consideration our history with food (i.e. preservatives) what we typically learn comes decades after their introduction into our culture. It may just take as long for us to learn the full blow of GMO's.

 

Food labeling

My personal preference is that all food be labeled to disclose the contents and anything used in their production, including GMOs. If our current standard is to disclose the elements of a food product, then why would "GMO" labeling not be required? Why would the FDA not recommend disclosure if the food is really "safe" (as we're told) for consumption? I bet we'd be amazed to see how many of the products on our grocery shelves contain GMO foods if the labeling became law.

 

Action

So what can you do about all this, you ask? There are collective efforts being made to require GMO labeling. The one I signed yesterday can be found at http://organicconsumers.org/monsanto/index.cfm. Even though Monsanto seems like Goliath in this fight to protect consumers and create awareness, it's really up to each and every one of us to become "David" by taking an individual stand on the subject. Contact your local representatives, congressmen/women and senators. Make your voice heard. Even if you don't think there's a reason to be concerned about GMO food you can certainly agree that labeling is a step in the right direction for everyone. It keeps those in power accountable and those who are not protected.

 

Headaches; before you treat yours read this

If you're a headache sufferer then you know all too well the "pain in the neck" caused by your condition. But are you certain you know what's at the root of your problem? A headache can be many things caused by one of two things; constriction or expansion of arteries. What you do to relieve these two evils will make all the difference in your ability to seek relief. But before you reach for the medicine cabinet, first identify the type of headache you're suffering from and the best course of action for treatment.

Muscular constriction is commonly attributed to various physical conditionals (i.e. spinal misalignment, poor blood flow and lymph circulation, digestive problems). Stress, poor diet and exercise build up excessive metabolic wastes in our system which in turn decreases natural blood flow and circulation. Detoxifying our body through a healthy balanced process will not only keep our "headaches" at bay but will also allow us to experience less symptomatic stress related conditions such as headaches.

Vascular irregularities are the culprit behind most migraines, caffeine related withdrawals, and cluster headaches. While representing only a small percentage of most headache (usually, less than 10%) they are some of the most severe headaches experienced. When the arteries alternate between constriction and expansion the outcome presents extreme pressure on the arterial nerves resulting in excessive sharp pain.

Treatment

In most cases, any over the counter medication (OTC) containing an anti-inflammatory will relieve a headache (i.e. Aleve). If your symptoms are more towards the vascular side, then a headache medication containing caffeine may also give you some immediate results. HOWEVER…….never self diagnose your condition. If you have a headache with any of the following conditions see a doctor immediately for treatment. Also visit http://www.coedu.usf.edu/zalaquett/help_screens/headaches.htm to learn more about the cause and effect of headaches. Below, is a list of some of the red flag warning signs we should watch for if we experience a headache. Knowing the difference between a casual headache and a life threatening one can make all the difference in the world:

 

• Headaches that progressively worsen over days or weeks
  
• Headaches that start suddenly (especially important if you've never had them before and you're over 50 years of age)
  
• Headaches that come on suddenly after coughing, straining, or exertion
  
• Changes in vision (or other senses), double vision, increased weakness, or loss of sensation
  
• Confusion or changes in memory, personality, or behavior
  
• General weakness or numbness or slurred speech
  
• A stiff neck with a fever or a rash, or a seizure
  
• An unexplained fever or breathing problems (i.e. shortness of breath), which accompany the headache
  
• A sudden or dramatic change in the severity of your headaches
  
• Headache after a head injury or accident, or after a sore throat or respiratory infection
  
• A constant headache with no relief
  
• Persistent or severe vomiting
  
• Experiencing three or more headaches a week
  
• Use of a pain reliever every day or almost daily to relieve your headache symptoms
  
• If you get a very sudden and excruciating headache unlike any you've ever had, consult a doctor immediately
  

 

Quick tip for wellness: If a headache comes on severely, suddenly and persistently, that's a red flag! See a doctor immediately.

 

 

Want the best strawberries in town? Visit Cullipher’s Farm, Virginia Beach, VA

As a lifetime Virginia Beach resident and native, I have probably visited every roadside stand throughout Virginia Beach, Va. While I love them all for what they do and I highly recommend supporting our local farmers over buying through the grocery stores, I felt that a special recognition was due to one outstanding farming family in our community. "Cullipher's Farm" is the only truly organic farmer in Virginia Beach, Va., who uses a standard found in no other farm.

 

The Cullipher's tradition of growing some of the best produce around has been established over decades of farming. Known widely for serving up the best organic fresh fruits and vegetables in Virginia Beach, their farm is located just south of West Neck and Princess Anne Roads. Now into their sixth generation of farmers, this family has painstaking separated their farm from the rest, by staying true to offering the absolute best process in contemporary farming. Using "Integrated Pest Management" , a combination of minimum usage of pesticides based upon actual field sampling from pests found, the Cullipher's family farm not only sets a standard by which all farmers should follow, they also raise the bar for our expectation of freshness and quality in produce.

 

Since its strawberry season, I recommend you take a visit to their farm for some of the absolute best strawberries in town. They also supply to the local Virginia Beach Farmer's Market or you can pick your own. Visit their website to learn more about the seasonal fruits/vegetables, what's in season, how to order ahead, pick your own, and other information to help you get the best local produce throughout Tidewater.

 

Where: 1444 Princess Anne Road, Va. Beach, VA 23450

Phone: 757-721-7456

Contact: Mike Cullipher

Hours: 8am – 6pm daily

Website: http://cullipherfarm.com/

 

Quick Tips for Wellness: Organic, fresh food is the best food.

 

Step 1: Alzheimer’s and Dementia prevention; what’s food got to do with it?

My grandmother, on my mother's side of our family, was a funny, quirky and spunky woman. Always on the go and independent, "little grandma" (as we called her) is the greatest reason I'm writing this blog today. No one ever could have predicted she'd suffer from Dementia at the end of her life. Back then, Alzheimer's disease (aka "old timers" disease) just seemed like a natural state we would all find ourselves in one day. Some people seemed to suffer from it while others did not. We (as a society) had no real warning signs back in the day that this disease was associated with anything other than bum luck. But with today's technology and advancement of understanding Alzheimer's and Dementia, there were red flags that we couldn't see back then and prevention we didn't know about, as well. What we do know now about this debilitating disease is this: Wellness has everything to do with this disease. While we can be genetically pre-disposed, we can also fight off this disease through practicing some very basic, nutritional and preventative disciplines throughout our life. And….there's no better time than right now to start.

 

Brain food

Our brain needs healthy food. When we indulge in refined sugar, Trans and saturated fats, our brain suffers the consequences. The best food for our brain is food high in antioxidants and omega 3 fatty acids. We find this combination in legumes (almonds, walnuts, lentils, etc.), fruits (i.e. blueberries are at the top of the list for brain food) and vegetables (spinach/seaweed, dark leafy green vegetables), lean proteins (fish, chicken, tofu, and turkey), healthy fats (olive oil, flax seed oil and avocado's). Try to incorporate at least one serving a day from the proteins, 4-5 servings per day from the fruits/vegetables, and a couple servings of the legumes daily, as well.

 

Balanced diet

There's a basic rule for a balanced diet, easy to remember and follow: 40/40/20. It breaks down like this: 40% healthy/lean protein; 40% carbohydrates/legumes; 20% healthy fats. If you try to consume most of your carbohydrates by lunchtime each day, followed by a dinner high in protein, your body will thank you! Staying within a 1500/calorie a day wellness plan will also help keep you from overeating. Small snacks between meals containing healthy fats (i.e. piece of fruit/vegetable, avocado's, roasted (but not dry roasted) almonds, and walnuts) will keep your brain and body running efficiently.

 

Vitamins/minerals/nutrients

If you eat a healthy, balanced diet then the need to consume vitamins/minerals/nutrients via supplements may only be required if your body is severely deficient. Because I always promote "eating your vitamins and minerals" versus swallowing them I agree with the following when absolutely necessary. According to my resources (http://www.alzheimersprevention.org/pillar_1.htm) the below guidelines are provided when increasing your "memory specific nutrient" intake is medically recommended:

    *High potency vitamin and mineral capsule containing vitamin C and folic acid

    *Coenzyme Q10

    *Alpha Lipoic Acid

    *Ginkgo Biloba

    *Phosphatidylserine

    *DHA (omega 3 oil)

    *Acetyl-L Carnitine

For severe stages of Alzheimer's and Dementia, "hyperzine A and vinepocetine nutrients are usually recommended".

 

"Stayed tuned" to hear more about "Alzheimer's and Dementia Prevention" as I continue to blog on this subject this week.

 

Quick tip for wellness: Prevention requires us to do it now…..not later.