Tagged with 'female'

Caffeine is a bit of a two-headed monster. For many, it’s the perfect way to start a morning: sitting in the breakfast nook with a steaming hot cup-a-joe in one hand, favorite book in the other, watching your daughter play around in the yard with your lovable dog. Life’s great! But, as many of you know, caffeine can also be your worst nightmare: lying awake at three in the morning, splitting headache, stomach doing somersaults, heart pulsing faster than a rabid dog.  How can this be? What’s the truth here? Is caffeine good or is caffeine bad? I wish there were a quick and easy explanation for you, but the reality is never simple – especially when it comes to caffeine. The truth is that it’s both good and bad. It’s important to be aware of just how exactly caffeine can affect your health. THE GOOD Let’s start with the good news. The benefits of caffeine are pretty well known. (After all, why else would over 80% of the population consume it?) It’s a stimulant. It works by activating the central nervous system. And, as such, it can provide mental alertness and concentration, boost your mood, and help postpone fatigue. All good things.  On top of that, coffee – which is by far and away the number one source of caffeine consumption – has been the focus of much scholarly research. Here are some of the purported health benefits of coffee: • It can reduce the risk of type 2 diabetes. • It can reduce the risk of mouth and throat cancer. • It may help lower our risk of stroke, Parkinson’s, and dementia.     But – as I mentioned earlier – caffeine isn’t all sunshine and rainbows. It has a dark side, too. THE BAD To begin with, caffeine is a drug. Plain and simple. Over time, the body will get used to it and will depend on it as a part of its everyday routine. And when caffeine is not there all of a sudden, you’ll have a bad time. These effects are called withdrawal symptoms. They may include: • Upset stomach • Headache • Dehydration • Muscle pain • Insomnia • Lethargy • Anxiety • Depression • Irritability • Etc.  You get the point. Nobody wants to be around a coffee addict who hasn’t had coffee. …and nobody wants to be one either. On top of the withdrawal symptoms, there may also be significant long-term health effects as well. THE LONG-TERM EFFECTS According to the Centre for Addiction and Mental Health (CAMH), excessive long-term consumption of caffeine may lead to a loss of bone density, which in turn may lead an increased risk of osteoporosis. But wait, there’s more: • Increased blood sugar levels. Daily consumption of caffeine may increase blood sugar levels, which can be a major problem for those with diabetes. (Source) • Irregular heartbeat. Higher amounts of caffeine may result in extreme agitation, tremors, and a rapid heartbeat. (Source) • Pregnancy complications. Too much caffeine may result in miscarriage or birth defects. It can also make it more difficult for women to get pregnant in the first place. (Source) • Increased blood pressure. Caffeine may cause short, but dramatic increase in blood pressure. (Source) • Increase cholesterol levels. There is a compound in coffee called “cafestol” that raises LDL cholesterol levels. (Source)   NOW WHAT? Don’t be scared by all of this. There are a number of ways in which you can live a healthy lifestyle and still consume caffeine. The key, as always, is moderation. Here are some tips: • In general, it’s recommended that you consume under 400 mg/day of caffeine. That’s about four 8 oz. cups of coffee, which is more than enough for most people.  • Be aware of other foods that may include caffeine: chocolate bars (5-25 mg), energy drinks (up to 160 mg) and soft drinks (~30 mg) are some examples. Many prescription drugs also include caffeine.  If you don’t want to go cold turkey on the caffeine, you should try Wize Monkey Coffee Leaf Tea. Their five different award-winning teas will help you ease off the caffeine addiction and also keep you focused without any crash of jitters. The caffeine level is around 20mg per cup, making it the perfect substitute to rotate into your routine. They have Original, Minty Marvel, Mango Party, Earl Grey and Jasmine, which are all available at Healthy Planet. Try it today and starting thinking outside the bean.

As relaxing as regular facials may seem, sometimes they’re just not enough to give you the healthy glow you’re looking for, because how your skin appears on the outside can often be a good indication of your health on the inside. What we eat can not only affect us mentally and physically, but it can have a big impact on our skin’s appearance; that’s why it’s important to incorporate foods in your diet that are full of beautifying nutrients. So in addition to your skin care regimewhich should already include avoiding prolonged exposure to the sun, a good moisturizer and drinking 8-10 glasses of water each day, start adding these 5 foods to your diet right now for healthier, more vibrant and younger looking skin. Chocolate Why: Yup, you read that right. But not just any chocolate, dark chocolate. Dark, unprocessed chocolate contains flavonoids, a type of antioxidant that can help improve the health and look of your skin by helping to protect it against UV damage and can help fight free radicals, which have a direct relation to aging skin[1]. Chocolate has also been shown to help reduce stress and can boost your mood to brighten up tired-looking skin and reduce the breakdown of collagen….so you can say “See you never, wrinkles.” Tip: We aren’t suggesting to go grab yourself a large chocolate bar or drinking an extra-large hot chocolate. Studies show that just 2-3 ounces of 70% chocolate can give you the beautifying benefits (and craving fix) you’re looking for. Turmeric Why: Right now there’s nothing trendier than turmeric, but for a good reason!  Although not a food per se, turmeric is a not-so-spicy spice that should definitely be on this list. Many skin conditions such as acne, eczema and puffiness can be due to inflammatory conditions within the body that manifest to the surface of the skin. Turmeric on the other hand, is known for its high anti-inflammatory properties, so using turmeric as a flavour enhancer while cooking can offer some wonderful anti-inflammatory benefits to the skin. Turmeric can also be used in at-home facial masks and can even be taken as a supplement if you want some additional benefits.   Avocado Why: Famous for their many heart and brain health benefits, they are actually great for the skin, too! Avocados are high in mono and poly unsaturated fats, which can help give your skin the glowing, dewy look by keeping it firm and moisturized. Avocados are also high in vitamin E and carotenoids, an antioxidant that helps fight free-radical damage—a major cause of aging skin. Studies[2] also show that carotenoids can help improve the skin’s thickness and tone, making it less prone to wrinkling. Tip: Avocados can be added to any meal, really, so there is no reason not to get enough of this yummy item in your diet. Need some ideas? Try topping your sandwich or salad with some avocado slices, or blend half an avocado in your next smoothie for extra creaminess. Still need some avo-inspiration? This summer, try grilling avocado slices topped with fresh lemon juice and sea salt. Or hey, give them a try as a facial mask if you’re feeling adventurous. Grapefruit Why: It makes for way more than just a refreshing breakfast! Grapefruit contains more than 100% of your daily recommended intake of vitamin C, a nutrient that has been shown to help aid skin damage caused by the sun or other environmental pollutants. Collagen, what keeps our skin tight and firm, naturally decreases with age, but one of vitamin C’s claims to fame is that it can help stimulate collagen production, which in turn can help reduce the appearance of wrinkles and help prevent future ones from developing.  Tip: Vitamin C is highly volatile to heat, meaning its potency can be lost during cooking. So eating these items raw is your best bet to get your max vitamin C benefits. If you’re looking for additional collagen support, a collagen supplement such as Jamieson Collagen Anti-Wrinkle is your best defense against fighting off the signs of aging. Tomatoes Why: They work great as a salad topper (and admittedlythey go perfectly on pizza), but it’s hard to find a reason why tomatoes shouldn’t be on your list if you’re looking to improve your skin health. Tomatoes contain lycopene, a carotenoid that gives them their bright red hue, which is converted into vitamin A. Vitamin A (or you may be familiar with the term “retinol”) is a nutrient that can help reduce the effects of aging while helping to increase the production of collagen. Lycopene has also been shown to help reduce the effects of sun damage, helping skin cell regeneration, and reducing skin redness. But oily skin can also benefit from this antioxidant as it can help reduce inflammation leading to excess oil production and breakouts. Tip: Unlike Vitamin C, h ...

Pre-menstrual Syndrome (PMS), or Pre-menstrual Tension (PMT) as it was formerly known, is a common condition which is said to affect up to 80% of women. It is a chronic problem which gives rise to both physical and psychological symptoms regularly each month, between the time of ovulation to the first few days of menstruation. This part of a woman’s menstrual cycle, known scientifically as the luteal phase, is associated with big changes in the levels of the two main female hormones oestrogen and progesterone. What causes PMS? The precise cause of PMS is still not clear but current scientific thinking strongly suggests that hormonal changes during specific points of the menstrual cycle play a significant role. Evidence in support of this include: Most women suffering PMS experience symptoms at the same point of their monthly cycle PMS is not experienced by women who are not menstruating (eg. during pregnancy) Symptoms tend to be worse when big hormonal changes occur, such as during puberty (before periods start), just before the menopause, or after coming off hormonal treatment such as the oral contraceptive pill. It is not clear why some women experience PMS whilst others don’t. One theory is that it is not so much the fluctuations of hormones which occur naturally with the menstrual cycle that causes PMS, but the relative ‘balance’ of oestrogen and progesterone that is important. What are the symptoms of PMS? Symptoms of PMS may be either physical or emotional. Over 150 have been described although thankfully, it is unlikely that all are experienced at once. Nevertheless, the combination of symptoms affecting these two key aspects of health can make one feel pretty miserable until they lift. Emotional symptoms of PMS affect the way you think, feel and respond and can give rise to a lower ability to cope with stress, irritability, feeling fed-up or even depression Physical symptoms tend to affect a specific body part giving rise to bloating, acne, weight gain, food cravings, period pains and a general feeling of being tired or unwell. Although they vary from one woman to another, what is consistent is that PMS symptoms arise in the week (or sometimes two weeks) before your menstrual period begins. Most women experience the same consistent handful of symptoms each month.   Factors influencing PMS Several factors are known to influence your tendency to develop PMS symptoms. These include: Diet – your diet can affect the degree of PMS symptoms. If you are feeling irritable or anxious, reduce the amount of caffeine you consume. If bloating is a symptom, reduce your intake of salt Genetics – doctors have long observed that a woman is more likely to experience symptoms if a close relative has PMS, but no clear genetic reason has been found to explain this. However, as our genes influence practically every part of our emotional and physical health, it seems unlikely that it does not play a role in PMS Chemical changes - changes in the levels of female hormones can influence the amount of chemicals produced in your brain. These, particularly serotonin, have a significant influence over your mood and sleep and help us understand why these emotional symptoms occur Depression – research suggests that women who experience low mood as part of PMS are more prone to developing some forms of depression, particularly post-natal depression, and vice-versa Stress – feeling under pressure at work or home can make any situation appear worse. This won’t help emotional symptoms of PMS such as irritability, anxiety or mood swings, or the ability to cope with physical symptoms such as period pain or bloating. Diagnosis of PMS Many symptoms described for PMS may also be experienced as part of the menstrual cycle, making it difficult in some cases for doctors to make the diagnosis of PMS. These ‘normal’ premenstrual symptoms are mild and short lived. In general, PMS is not diagnosed until symptoms occur regularly and start to affect normal daily activities and quality of life. There are no blood tests available to help and doctors will use a ‘clinical diagnosis’, relying on the pattern of symptoms and their experience when assessing the problem. Often, keeping a diary such as in the form of the PMS menstrual chart can help clarify matters.

Plant-based protein powder isn’t new, but it does seem to be gaining in popularity. These days, there’s a wide variety of products to choose from, so it can be hard to determine which is best suited to your lifestyle and dietary needs. For those considering adding a plant-based protein powder to their diet, but don’t know where to start, this is the guide for you! A Primer on Protein Dietary protein consists of 20 amino acids, nine of which are essential or conditionally essential amino acids. So this means we need to get them or their precursors through food or supplements. At one time, we thought we had to eat all eight essential amino acids at the same time which led to considerable stress about combining plant foods to get “complete protein”. But, we now know that it is sufficient to eat a good mix of plant-based foods that provide essential amino acids throughout any 24-hour period [1]. The human body is very efficient at using and recycling essential amino acids to create its own complete protein. This means that most moderately active adults need around 0.8 g of protein per kilogram of body weight per day [2]. More active people, such as athletes, may need a higher intake of  1.4-2/kg of body weight, given the higher rate of protein turnover [3]. Protein Powder Forms In general, protein powders (for example, whey powder), tend to come in the form of isolate, hydrolysate, and concentrate. This describes how they are purified and manufactured. Isolate Protein isolate is almost entirely isolated amino acids, with little fat, fibre, or other substances. These are digested more slowly and are typically less allergenic than other protein sources. They also help keep you feeling full for longer while supporting muscle protein synthesis [4]. Hydrolyslate Protein hydrolysates (proteins soaked in water) are digested more rapidly. This is because the bonds between the amino acids have been cut and undergone enzymatic activity. Protein hydrolysates tend to increase the rate of dietary amino acid incorporation into skeletal muscle protein [5]. As a result, this kind of protein may be useful for supporting muscle repair after an intense workout. Concentrate Protein concentrates are high in protein but are less concentrated than isolates and hydrolysates. They’ve also undergone less processing than other types of protein, so they’re an attractive option for those wanting a more natural protein powder [6]. Plant-Based Protein Sources Legumes, nuts, and seeds are excellent protein sources. Grains, fruits, and vegetables also contain protein, although in smaller amounts. Accordingly, plant-based protein supplements tend to come from legumes, seeds, and some grain products, or mixtures thereof. These plant-based protein sources have some key advantages over animal-derived proteins. For example, they often contain fibre, are lower in fat, and are free from cholesterol. So plant proteins can help you feel full while keeping your daily calorie intake low, and still meet your protein needs. Let’s take a closer look at four popular sources of plant-based protein powders and what they’re good for: Soy Soy protein is a complete protein and is touted as having many health benefits, like helping to maintain healthy cholesterol levels [7]. It does tend to be quite dense, but it mixes well with liquids. This, combined with its bland taste, make soy protein powder a good option for smoothies. Soy is a common allergen, however, and soy protein is often extracted using hexane so it isn’t suitable for everybody. Hemp Hemp seeds are an excellent source of amino acids as well as some essential fatty acids (EFAs) and fibre. Protein powders from hemp may be concentrates or isolates, however, so check labels for EFA and fibre content if those are factors. Hemp protein is quite granular and light. It also has a slight grassy flavour which helps make it a good choice for a green shake or smoothie. Additionally, hemp is a near-complete protein and is typically high in fibre, which makes it a popular choice. Brown Rice Brown rice protein and sprouted brown rice protein contain a good amount of amino acids, although they aren’t complete proteins. Because of this, brown rice protein is often mixed with pea or hemp protein to round out the essential amino acids. Sprouted brown rice protein is, in essence, a raw rice protein hydrolysate and is less granular than hemp, but less dense than soy. These qualities make it a good choice for mixing with foods, simple shakes, or smoothies. Additionally, brown rice protein has a low-allergen profile and is easy to digest which makes it a smart option for those with sensitive stomachs or allergies to soy or dairy. Pea Protein Mixing pea protein with other sources of plant protein ensures a good amino acid profile. Because of this, it’s common to find it in a blended formula with other plant-der ...

Summer is the perfect time to give your diet a reboot and start thinking about the kinds of fresh foods and meats that our forefathers from wayyyyyy back ate, which is more of a Paleo Diet, which is becoming quite popular again, for obvious reasons. There’s lots of evidence to suggest that a back-to-basics approach to diet is the way to go for each and every system in our bodies. Today’s diet has too much sugar and it’s making us store our fat. It’s time to reclaim it. Use summer as the stepstone toward better health, with expert Brad King’s advice! Insulin has an especially dramatic influence on enzymes called lipases. Lipases are like little Pac Men who run around your body, releasing body fat from its cushy containers so it can be shuttled into muscle cells to get burned off (yeah!). When insulin levels are high, it hits the “off” switch on lipases, putting them into a holding pattern until further notice. In fact, the most prominent lipase involved in fat burning is called Hormone Sensitive Lipase, or HSL for short.[1] HSL is the premiere key holder that unlocks those fat storage containers which make you leaner. Unfortunately, the more insulin that’s present, the less HSL is available to release fat for energy and the end result is you become fatter (not so yeah!). As insulin is blocking fat burning it’s also creating an internal environment that is ripe for fat storage. It accomplishes this act through the aid of another lipase enzyme—this one’s called Lipoprotein lipase, or LPL for short, and it is so effective at bloating fat cells that some obesity researchers even call it ‘the Gatekeeper of Fat Storage’. It’s next to impossible for the body to store fat without a certain amount of insulin floating around. As you can see, insulin is something we need, but we don’t want too much of it. Otherwise, we end up with a body that acts as a 24/7 fat-storing factory (as too many people already experience)! Controlling Insulin Almost any food—including the mere thought of food—can cause insulin release, but carbohydrates are the primary driver to a flood of insulin. High-carb foods—especially the highly processed and refined variety—cause glucose levels in your blood to shoot way up.[2] However, the body doesn’t work very well when glucose gets too high, so it sends out a stream of insulin to control the rising tide of glucose. Gobs of insulin will definitely drive glucose down, but it will also turn the vast majority of that glucose into newly formed fat. On the other hand, when insulin levels are under control, the body swiftly transitions into fat burning mode. Normal insulin levels cause lipases to spring into action. Also, a hormone often viewed as insulin’s opposite, glucagon, starts to rise. Glucagon travels around the body, ordering fat cells to relax and let go of the fat they’re clinging to. It’s accurate to view eating and lifestyle as a hormonal event. In a primitive dietary world made up of fresh—and local—produce (including roots, shoots, seeds and nuts) and wild game meat, our hormones were never a problem – in other words there weren’t many, if any, obese cavemen or ladies . If a caveman was lucky enough to stumble upon a beehive filled with honey or a bush sprouting plump berries, insulin was there to process the carbohydrates properly. But for the most part, the diet that our pancreas was designed for, only called insulin into action on a part-time basis. Our modern-day fast food/processed/high glycemic diets forces our pancreas to work double or triple shifts! Our body was simply not designed to metabolize all these carbs. The real kicker is that, because of our ravenous appetite for insulin-stimulating processed foods, the weight we’ve been accumulating over the last few decades is pure, unadulterated fat, which isn’t just unsightly but brings with it a whole host of health issues to boot![3] Magré, J., et al. (1998) Human hormone-sensitive lipase: genetic mapping, identification of a new dinucleotide repeat, and association with obesity and NIDDM. Diabetes. 47:284-286 Ludwig, D. S. (2000) Dietary glycemic index and obesity. J. Nutr. 130:280S-283S. Due A, Larsen TM, Mu H, Hermansen K, Stender S, Astrup A: Comparison of 3 ad libitum diets for weight-loss maintenance, risk of cardiovascular disease, and diabetes: a 6-mo randomized, controlled trial. Am J Clin Nutr 2008, 88(5):1232-1241  http://www.pno.ca/?p=1336&option=com_wordpress&Itemid=201

What is the Thyroid Gland?The thyroid is a small butterfly-shaped gland located at the base of the neck. It weighs only approximately 20 grams, but the hormones it secretes control growth and metabolism. The primary circulating thyroid hormones – thyroxine (T4) and triiodothyronine (T3) – are essential regulators of crucial body functions such as heart rate, blood pressure and body temperature. Adequate level of T4, and its efficient conversion to T3, also ensures that we have energy and burn carbohydrates and fats at an optimal rate. How Prevalent are Thyroid Diseases?According to the Thyroid Foundation of Canada, about 200 million people in the world have some form of thyroid disease. Thyroid disorders are found in 0.8-5% of the population and they are 4 to 7 times more common in women. What are the Types of Thyroid Diseases?There are many types of thyroid diseases. The main conditions present in most thyroid illnesses are hypothyroidism (the thyroid is under active) and hyperthyroidism (the thyroid is over active). The thyroid can also be affected by nodules and cancers. Are Thyroid Diseases Treatable?For the most part, thyroid disorders are treatable and if left untreated, thyroid diseases can produce serious consequences in other parts of the body. Hypothyroidism What is Hypothyroidism?Hypothyroidism occurs when the thyroid gland isn’t producing enough hormones, and the symptoms occur because all metabolic processes in the body “slow down” as a consequence. How Prevalent is it?By in large, hypothyroidism is the most common form of thyroid disorder, affecting approximately 2 individuals in 100. According to another source[2] and based on my clinical experience, as many as 10% of women may be suffering from some degree of thyroid hormone deficiency. Although the problem can usually be identified with a simple blood test, millions of women still remain undiagnosed. Signs & Symptoms of HypothyroidismIf you experience some of these symptoms, you need to discuss them with your clinician. Signs & symptoms of Hypothyroidism Fatigue Weakness Weight gain or difficulty losing weight Coarse, dry hair Dry, rough pale skin Hair loss Cold intolerance Muscle cramps and aches Constipation Depression Irritability Memory loss Abnormal menstrual cycles Decreased libido What are the Causes of Hypothyroidism?There are two main causes of hypothyroidism. The first one results from an inflammation of the thyroid gland, affecting its cells’ capacity to produce sufficient hormone. The most common form of thyroid inflammation – Hashimoto’s thyroiditis – is an autoimmune condition in which the immune system attacks the thyroid gland, with the resulting inflammation leading to an underactive thyroid gland. Grave’s disease is another type of auto-immune thyroid diseases (AITD) but in this case, the thyroid gland becomes overactive. What Can I do to Support My Thyroid’s Health?Even if you are currently taking thyroid medication such as Synthroid, you can bolster thyroid function with a well-balanced diet that includes lots of protein and healthy foods, certain supplements and a good lifestyle. Let’s explore some of these natural allies. Diet: The Gluten Connection Several studies have shown a strong connection between AITD and gluten intolerance. The explanation behind this process seems to be one of ‘mistaken identity’ in which the person’s antibodies to gliadin – the protein portion of gluten – cause the body to attack the thyroid tissue when gliadin breaches the protective barrier of the gut to enter the bloodstream. The confusion occurs due to gliadin’s molecular resemblance to the thyroid gland. Since standard lab tests aren’t very accurate in diagnosing gluten intolerance, it’s usually better to remove gluten from the diet. Cutting gluten off may appear scary at first due to its prevalence, but the truth is it usually results in a wider variety in our diet and there are no nutrients in gluten-containing foods that you can’t get from foods that don’t contain it. Certain clinicians even recommend eliminating all grains, soy and dairy as well in order to prevent cross-reactivity and reduce antibodies. On a side note, white bread often contains bromine which can cause iodine deficiency and interfere with thyroid gland function. The Stress Connection Whether we’re talking about the usual emotional stressors or the ones that disturb the body’s natural balance (homeostasis) such as food intolerances, gut dysfunction, chronic infections and inflammation or blood sugar swings, stress has a major impact on thyroid health. When we experience stress, our adrenals glands secrete the hormones cortisol, epinephrine and norepinephrine that regulate the stress response and play other key roles, some of which directly ...

All right foodies, it’s time to talk about the elephant in the room: we need to eat less meat. It’s no secret that adopting a vegetarian diet can have numerous benefits to your health (including lower cholesterol, decreased risk for heart disease and cancer AND better moods), but did you know that eating a plant-based diet is much better for our planet as well? In addition to causing mass deforestation, pollution and contamination of water sources, livestock farming also accounts for 18% of global greenhouse gas emissions (that’s more than transportation!). Growing fruits and vegetables is also a more efficient use of resources than livestock – it takes the same amount of land resources to feed 16-20 vegetarians as it does a single meat eater! What’s one of the easiest ways to cut down your carbon footprint? Go Veg!      We know that adopting changes to your diet can be a little intimidating, so we’ve put together these five helpful tips for you to keep in mind as you begin your plant-based journey.   STICK TO ORGANIC AND NON-GMO FOODS. While it’s well known that organic and non-GMO foods are better for our bodies, they have numerous environmental benefits as well. Organic farming enriches our soil, increases biodiversity, keeps toxic fertilizers and pesticides out of water sources and can even slow global warming by reducing the amount of carbon dioxide in the air.(8) BUY LOCAL PRODUCE! In addition to supporting your local farmers and economy, buying local also cuts down drastically on transportation costs! Find a farmer’s market (or small community grocery store) near you and purchase seasonal, organic produce. Buying straight from the source ensures that your fruits and veggies are fresh and haven’t been frozen. If you have the space, grow your own food! Can’t find a product grown locally in your area? Purchase fair trade and organic alternatives (like Alter Eco’s fair trade quinoa!)! While fair trade certified companies are typically known for their advocacy for fair wages and ethical working conditions, many are deeply committed to protecting the environment as well(7). Do some research and support companies that meet rigorous environmental standards. HAVE FUN COOKING! It’s great when you find a great meatless dish at your favorite restaurant, but the only way to fully know what’s going into your meal is to make it yourself. If you’re new to cooking and don’t know where to start sign up for a vegetarian cooking class with a friend or family member! Don’t be afraid to experiment with different foods and flavors and you might just find your new favorite go-to dish (check out our plant-based recipes below)! PLAN YOUR WEEKLY MEALS AHEAD OF TIME. This is an important part of adopting any new diet! Avoid last-minute decisions by creating a weekly meal schedule to make sure you’re diversifying your diet and getting all the protein that you need (the recommended dosage is 40-60 grams of protein per day, depending on your body size). ALWAYS READ THE INGREDIENTS AND NUTRITION FACTS! Some products like to sneak in hidden animal products that could compromise your diet. Other products compensate with an unhealthy dose of sugar. When in doubt, speak to a professional! Reference: http://www.alterecofoods.com/5-tips-for-meatless-diet/

The hardest-working mineral in the body does more than you know! Very few people give a moment’s thought to what goes on at the cellular level in our bodies. We have trillions and trillions of cells in our bodies, each one less than a nanogram, each one performing enzymatic reactions, energy transfers every millisecond. Magnesium is a pivotal part of this dance in and around our cells. The Multi-Tasking Mineral Every cell in our bodies relies on magnesium. It’s known as the ‘the spark of life’ because without magnesium, the very process by which our cells derive energy ceases to function. Magnesium is critical for the success of hundreds of biochemical or enzymatic reactions across all bodily systems: for our nerves, brain, muscles, bones, organs and hormones, magnesium is essential. There are only 7 macro-minerals in the body, and magnesium is ranked 4th in terms of abundance. Magnesium’s multi-tasking properties are linked to the way it partners with other nutrients. Magnesium is a cooperative mineral, aligning itself with other nutrients to help them perform their functions. Magnesium and Calcium Magnesium lives in the centre of the cell, and with adequate levels, keeps calcium on the outside of the cell where it belongs – until the body calls for energy and then calcium floods the cell. Too much calcium and not enough magnesium creates an unhealthy balance, allowing calcium to seep into the cell. Calcium in the centre of the cell puts the body in a perpetual state of excitement. There is ample evidence that tension-based conditions such as migraines, restless legs, muscle cramps, PMS and even day-to-day stress can be attributed to the troubling imbalance of too little magnesium and too much calcium. Health Benefits of Magnesium Every muscle and nerve in your body relies upon magnesium to maintain normal function. This includes the biggest muscle of them all – your heart – and magnesium also has a direct connection to the electrical system of your heart, keeping heart rhythm steady. Magnesium supports a healthy immune system, in part through its work with omega-3s. It has a crucial, yet little-known role in maintaining strong bones and teeth. Magnesium is the mineral that activates the vitamin D that assimilates calcium into your bones to help keep them strong. This critical mineral also regulates blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. Protein synthesis is an enormously complicated process that utilizes DNA, RNA, amino acids and ATP (energy) to form proteins at the rate of hundreds of proteins per second in a healthy cell. Magnesium’s multi-tasking properties are so diverse that deficiency is thought to be a key contributor to the diseases described as Metabolic Syndrome. “Metabolic” refers to the chemical processes of an organism. Metabolic Syndrome is so named because the diseases of Metabolic Syndrome – specifically Heart Disease and Diabetes – show similar deficiencies at the cellular level. Magnesium is also instrumental for temperature regulation, electrolyte balance, and activating nutrients including the vitamin B group and Omega 3s, as well as crucial hormones such as melatonin and serotonin. How Much Magnesium Do You Need? According to Dr. Carolyn Dean, M.D., N.D. and bestselling author of The Magnesium Miracle, most North Americans aren’t getting enough magnesium. Dean recommends 500 mg daily as a healthy starting place, in line with the intake common for adults 100 years ago. Health Canada sets a lower bar, suggesting 350 mg/day as an adequate intake. Even based on this modest figure, up to 65% of us fall short. Today, many Canadian adults are getting only 200 mg/day. Unlike many nutrients, magnesium is depleted every twelve hours. It must be constantly replenished. As a supplement, it’s non-toxic; any excess is safely eliminated. While too much magnesium is almost never a problem, too little can be a health disaster. Who Is Deficient and Why “Both our current diet and tendency to over-supplement with calcium…makes getting enough magnesium almost impossible.” – Carolyn Dean, M.D., N.D. Author of The Magnesium Miracle We just aren’t getting enough magnesium through food. Lifestyle, processed foods, and modern agriculture’s depleted soils are to blame. What magnesium we do ingest is often poorly absorbed or depleted by medication, caffeine, sugar, alcohol, excess calcium and stress. Low magnesium is even more dangerous given Canadians’ high intake of calcium through dairy, fortified foods and supplements. Calcium and magnesium need to be in balance for the chemistry of our cells to function properly. When calcium is in excess, we may experience symptoms of ...

Polycystic Ovary Syndrome (PCOS) Polycystic ovary syndrome (PCOS) is the most common hormonal disorder among women of reproductive age. Infertility is one of the most common PCOS symptoms. Because the symptoms of PCOS are seemingly unrelated to one another, the condition is often overlooked and undiagnosed. Overview Polycystic ovary syndrome causes irregular menstrual cycles, excessive body or facial hair and polycystic ovaries as its main symptoms. Polycystic means "many cysts," and PCOS often causes clusters of small, pearl-sized cysts in the ovaries. The cysts are fluid-filled and contain immature eggs. Women with PCOS produce slightly higher amounts of male hormones known as androgens, which contribute to some of the symptoms of the condition. The cause of PCOS is not known. Some women with PCOS are less sensitive to insulin than other women, a condition known as insulin resistance. Insulin resistance can cause the ovaries to produce too many male hormones. The resulting hormonal imbalance can cause the symptoms of PCOS. The condition appears to run in families, and sisters of those with it are twice as likely to have it. Currently, PCOS has no cure, but a variety of PCOS treatments can help alleviate the symptoms of this disease, including infertility. PCOS Symptoms PCOS is a syndrome disease defined by a collection of signs and symptoms. The symptoms of PCOS that one patient experiences can be very different from the symptoms of another patient. If you have two or more of the following symptoms, you need to have a thorough checkup to determine if you need PCOS treatment: Irregular or missing menstrual periods Infertility Excess or unwanted body or facial hair growth Thinning hair on the scalp Weight problems, often including weight gain around the waist Skin problems, including skin tags, darkening skin and acne Complications of PCOS The common PCOS symptoms are difficult enough for most women, but some will experience further complications, including: Diabetes, elevated insulin levels or insulin resistance Heart and blood vessel problems Uterine cancer Sleep apnea Each of these problems can be life threatening, which is why treatment for PCOS is so important. PCOS Treatments Polycystic ovary syndrome treatment starts with a proper diagnosis. Treatments are then chosen based on a woman's symptoms, age and future pregnancy plans. Treatment for PCOS may include: Birth control pills to regulate menstruation Insulin-sensitizing medications Ovulation induction to treat infertility Androgen-blocking medications Topical anti-hair-growth medications Other excess hair treatments Treatments for hair loss Acne treatments Removal of other skin problems Lifestyle and Prevention One of the best treatments for PCOS is a healthy lifestyle. A healthy diet, low in refined carbohydrates, is important, as this can help regulate blood sugar levels. Exercise can also help the body regulate insulin and keep excess weight off. Losing weight is challenging with PCOS, but doing so can help reduce the male hormone levels in the body, and some women will begin to ovulate naturally. With a proper diagnosis, lifestyle changes, and PCOS treatment, women can get relief from this condition and the overwhelming health problems it can cause. Editors: Cristina Meriggiola, MD, PhDUniversity of Bologna Musa Zamah, MD, PhDUniversity of California, San Francisco   Ref: http://www.hormone.org/diseases-and-conditions/womens-health/polycystic-ovary-syndrome

A natural health product is only effective if its ingredients are absorbed well. It may be the best formulated product on the market – and the best product for your personal health needs – but if you are taking it at the wrong time or with the wrong foods, your body may not be able to properly utilize the nutrients! There are many possible interactions that may occur with your supplements, thereby decreasing their absorption and effectiveness, or the safety of other medications. Here are some basic guidelines to improve your supplement scheduling:   Minerals should be taken away from foodGenerally speaking, minerals such as magnesium are best absorbed on an empty stomach. If taken with food, other minerals and food components may interact and reduce absorption. Iron should not be taken with Calcium These minerals bind with one another and drastically decrease absorption. In general, iron should be taken with vitamin C to improve absorption, but it should not be taken with any minerals. Zinc should be taken with foodThis will reduce the likelihood of experiencing nausea, the most common side effect of zinc supplementation. All thyroid medications should be taken away from food, supplements and other medicationsThyroid medications, including Synthroid, Cytomel, Eltroxin and desiccated thyroid, all should be taken on an empty stomach. The dosages are so minute that any interaction with other substances can alter the effectiveness in the body. Calcium is best taken at nighttime Some research has found that calcium is best taken before bed because our bodies are more active at building bone while we sleep. Strontium should not be taken at the same time as Calcium These two minerals compete with one another for absorption. Do not take your supplements with tea or coffeeThese drinks contain flavonoids and other compounds that decrease the absorption of various minerals. When possible, divide your dosesAlthough some nutrients or products are designed to be taken in a high dose all at once, generally it is best to take 1 pill, twice per day instead of 2 pills, once per day. Take fat-soluble nutrients with a meal containing fatsVitamins A, D, E and K are all fat-soluble, just as Coenzyme Q10, Lutein and Zeaxanthin are. All of these are best absorbed when taken with a fat-base. Don’t mix prescription medications and natural health productsWhile there are many exceptions to this rule, it is generally best to avoid taking drugs at the exact same time as your supplements. It is always best to speak with your pharmacist or healthcare provider to learn more about your personal prescriptions and what should, or should not, be taken with them.     Now that you have a better idea of when to take your supplements, it is always important to remember that Natural Health Products are most effective when you take them regularly. This can be problematic for those who are always on-the-go or have trouble even remembering where they left the car keys. Here are some extra tips to ensure that you will always take your pills, even on the most hectic days: Purchase a pill containerOrganizing your morning, afternoon and evening pills into a weekly container can be one of the most effective ways to improve compliance. This way, you only need to count out each pill once per week – let’s say, every Sunday? For the rest of the week, you can just go into cruise control and don’t worry about remembering which ones to take at which times. Use a reminder appThere are many phone apps available now that can set alarms to go off at specific times of the day when you will need to take your pills. If you are the type of person to always have your phone with you, download a free app and give it a whirl. Keep two sets of pillsOne at work and one at home. By doing this, you’ll never have the excuse of not having your pills on hand when you think about taking them. Depending on the product, even keeping some in your car may be beneficial so that if your alarm goes off or you remember to take them while on route, you have them ready to go! Develop a routineWhatever your routine may be, it’s most important to have one. Eat your meals in the same location, always brush your teeth before bed and so on. These actions will allow you to develop a routine with your supplements, too. For example, if you take certain pills before bed, brushing your teeth may act as a trigger to take them. In the end, everyone has unique and different circumstances that may make it more difficult to take their supplements. Find out what is most effective for you! And if you do have some great tips for scheduling your supplements that we missed, please leave a comment and share with us below.  Reference: https://drnibber.com/tips-for-scheduling-your-supplements/