I have been scanning through numerous diet books lately.  The conflicting information is amazing.  There are recommendations for no protein, all meat, no legumes, no grains, no fruit...the list goes on.  The real problem is that we are all from different cultures and backgrounds, and what might work for one person, is not necessarily ideal for someone else.  I was reading the book Younger (Thinner) You Diet by Eric Braverman, MD.  He spent time talking about neurotransmitters and their affect on our ability to lose and maintain weight.  The first neurotransmitter he discusses is dopamine.  He ties rapid or significant weight gain to a dopamine deficiency.  Dopamine is important because it effects or physical and mental energy.  This also has an affect on on metabolism - slowing it down, also.  If you are someone who always gains weight, even when you haven't changed your eating habits, it may be due to a dopamine deficiency.  According to Dr. Braverman, "Without the right amount of dopamine, the circuits in our brains do not relay the message that we feel satisfied and full.  Instead of walking away from the table, we'll just keep eating and eating and eating:  We are never emotionally or physically fulfilled by food, no matter how much we've eaten."  The following is a list of indicators from the author which point to low dopamine in the system:

• Do you recognize when you are full? 
  
• Do you feel happy after eating?
• Can a small snack like a piece of fresh fruit tide you over until the next meal?
• When following other diets, have you found that you were always hungry, even after you finished a meal? 
  
• Do you drink copious amounts of liquid with your meal?

If you answered no to any of the above questions, you may want to consider changing your diet to lift your dopamine levels. Recommendations to lift dopamine levels in the body include eliminating sugary foods and processed "simple" carbs from the diet.  It may be beneficial to get your vitamins, minerals and amino acids checked to see if your system is out of balance.  Next week - I will talk about acetylcholine - have a great day - Shanna

Happy Winter!  The actual winter cold may be beneficial for some people this year.  Many people's allergy symptoms have lasted longer this year due to the freezing and thawing.  There are definitely more molds and fungus in our environment.  One bothersome microbial that many people have an abundance of in their systems is candida.  Candida comes in many different varieties and we all have candida in our guts.  The concern is when our systems are out of balance, and we get an overabundance of candida in our systems.  Candida can be associated with almost any symptom or ailment - from fatigue to diarrhea to headaches.  Candida also lives on sugar, so if you are having symptoms or ailments and sugar cravings, candida may be a concern for you.  For many people, it is necessary to replenish the systems friendly bacteria, avoid all sugars and sugar producing foods, and to use supplements to alleviate the candida in the system.  If you are feeling not up to your optimal level, it is worth looking into how candida could be affecting you.  Have a great day - Shanna

Each January, I look at simple ways to gain health.  I am making more of an effort for myself to be conscience of my food and exercise choices.  On an ongoing basis, I have the following goals - I know that I will continue to mess up on these goals, but I just remind myself to get back on track. 

• Walk once or twice a day (mix in jogging and sprinting with the walking for some interval training).
• Do some sort of weight lifting each day (going to the gym is not my strong point).  I count carrying laundry, groceries and items around the house for this goal.
  
• Eat real food.  Whenever possible, I buy whole, organic foods.  I attempt to avoid foods that label's list more than five ingredients, or ingredients that I do not recognize.  
• Eat mindfully - I tend to do things quickly, so I am working on slowing down when I eat. 
  
• Meditate - I like a walking meditation.  I work everyday at being present in the moment.
• Continue to clean up my environment - use non toxic products, pick up trash on my walks, drive less, and conserve resources such as water and electricity.
• Eat less meat - I try to do a couple meat free days during the week, and I rarely eat meat for more than one meal a day.  I try to treat meat as a condiment, rather than the largest part of a meal.  I load up on vegetables. 
  
• Simplifying life - do one thing at a time, rather than multitasking, doing things for others, and simplifying routines. 
  

All of these items are a work in progress.  I have better days than other, but I don't worry when I overindulge on one day, I just start over the next day.  Have a great day - Shanna

I hope you have a fabulous holiday season.  As a gift, for the month of January, mention this blog, and receive $15 off of your electrodermal screening visit.  You can pass this special on to friends and family, too.  Merry Christmas!  Shanna

I thought that I was done with the book The List Makes Get Healthy Guide by the author's of prevention, but I decided to do one more article.  This one is green cleaning products.  At times it is much more expensive to buy green cleaning items, but this list gives some inexpensive options for keeping your house looking great without extra chemical exposures. 

• Rug and carpet stain remover:  1/2 cup vinegar and 2-3 tablespoons of baking soda to 4 cups of warm water.  Scrub the stain, let dry and vacuum.  I would always test a small spot to make sure your carpet color isn't changed.
• Glass cleaner:  1/4 to 1/2 cup of white vinegar to a quart of warm water and then rub dry with a newspaper.
• Bathtub stain remover:  For tub stains, fill a small shallow bowl with cream of tartar.  Add drops of hydrogen peroxide until thick.  Apply to the stain and let dry, and then rinse.
• Mold and mildew lifter:  Make a paste of baking soda and cool water.  Spread it over the entire survace and allow to sit for a few minutes.  Rinse with cold water.
• Showerhead cleaner:  Remove the showerhead and soak in a solution of 2 cups white vinegar and 2 cups warm water.  Let it set several hours and rinse.
• Faucet brightener:  Dissolve 4 tablespoons of table salt in 1/4 cup of vinegar and wipe the faucet - polish when dry.
• Oven Cleaner:  Sprinkle baking soda in a 1/4 inch layer and spritz with water until it's damp.  Let it set overnight; the grime should lift off the next day.
• Kitchen counter de-stainer:  Squeeze a fresh lemon over the stain and let it soak for 30 minutes.  Next sprinkle baking soda over the juice, scrub, rinse and wipe dry.
• Clog dissolver:  Pour 1/2 cup salt, 1/2 cup of vinegar, and 1/2 cup of baking soda down the drain and immediately follow with at least 2 quarts of boiling water.
• Garbage disposal deodorizer:  Freeze 1/2 cup of lemon juice or vinegar in an ice tray.  Grind the cubes in the disposal once a week.  The ice cubes sharpen the blades, too.
• Dishwasher detergent:  Use one part borax and one part baking soda.

Have a great day!  Shanna

I am going to one more blog on the List Maker's Get-Healthy Guide by the author's of Prevention.  This week's topic is "Top 10 Smart Health Moves".  I chose this list, just because it is eclectic.  There are items that we don't think of when it comes to health.  The following 10 items were given by the authors as great ways to improve overall health:

• Eat Dinner with Your Family:  This is important for both the nutrition factor and for connecting with our families.
• Practice Deep Breathing:  This is especially important when we are under additional stress.
• Laugh:  Laughing helps relieve stress and balances our hormones.
• Tell Someone "I Love You":  This helps us think about others, and caring for others can be a stress reliever.
• Stretch:  I recommend stretching first thing in the morning and throughout the day (our dogs do this automatically!)
• Do the Pinch Test:  If you can pinch more than an inch of fat on your abdomen, it is a good indication that you may need to lose some weight.
• Park Your Car and Walk:  We hear this one a lot, and it does pay off!
• Take a Multivitamin:  I would add vitamin D, fish oil, and a probiotic to this list for most people.
• Floss Your Teeth:  This can cut down on inflammation in the body.
• Get Enough Sleep:  Sleep rejuvenates all body function and is very important to health.

The best thing that we can do is to be happy.  This is the time of the year to pay attention to our mental health.  In Minnesota, many times we fall under the winter blues, but we don't have to feel that way.  Many times, it is necessary to take more supplements, eat better and improve our exercise habits in order to feel good when the days are short.  Have a great day - Shanna

I am still reading the book List Maker's Get-Healthy Guide by the editors of Prevention.  I chose this list just based on how frustrating it can be to lose weight,and many times we are being sabotaged by foods that we consider to be healthy options.  As a side note, according to the Washington University School of Medicine, on average, we eat an additional 236 calories on weekends which can lead to a 9-pound weight gain over a year's time.  Thinking of my own diet, I am sure that I eat even more than that on weekends!  The following is a list from the authors of this book as to the top 7 foods that sabotage dieting efforts:

1. Pre-Measured Packs - this is referring to those 100-calorie snack packs.  This is due to the fact that we don't usually stick with just one pack!
2. "Diet" Treats - When we select fat-free and sugar-free food options, many times these foods up the fat and hidden sugars in the food.  This does not lead to fewer calories in the product.
3. Liquid Calories - This is probably the easiest area to blow our diets.  A can of pop has 10 tsp. of sugar - lattes are loaded - and many of us add lots of sugar and cream to our tea and coffee.  Alcoholic beverages also pack a calorie punch.  Even fruit juices will many times have added sugar, so when keeping track of dietary choices, include your beverage choices in the equation.
4. Super-Snacks - this refers to our tendency to graze through the day.  The authors recommend limiting snacks to two per day, and keep track of the serving size
5. Rich Proteins - I think many of us are aware of this diet sabotager. Lean proteins (chicken, fish, beans) pack fewer calories than sirloin and processed meats.
6. Fat-Free Salad Dressings - This is similar to staying away from fat-free diet treats.  The dressing is filled with extra sugar and calories.  We actually need some fat in order to absorb fat soluble nutrients from our food.
7. Baked Potato Chips - These chips are still loaded with calories, and do not contain nutrients.  The authors recommend popcorn as a better option - I would recommend organic popcorn.  Many people are sensitive to corn products, so if you experience fatigue or headache the day after you eat popcorn, you may have a sensitivity.

It is always helpful for a diet plan to stick with whole foods to avoid chemicals and fattening fillers.  Have a great day - Shanna

I have been slacking on doing blogs...once again, I am bored with my format, and I am looking for new material!  I am currently reading a book called the List Makers Get- Healthy Guide by the Editors of Prevention.  It is a fun format of ideas for nutrition, exercise and more.  One of the lists that caught my attention has to do with stress.  This is one of the biggest concerns of many of the clients that I see (right up there with fatigue and weight loss).  According to this book, 63 percent of people believe that their lives are more stressful than five years ago.  This is not a surprise, based on the economy, what is surprising is the high number of people experiencing this stress.  According to the List Maker's book, the following is a list good reasons to try and keep your stress level to a minimum:

1. You'll Stay Healthier:  Stress can deplete your immune function.  It is problematic for both physical and emotional health.
2. You'll Lower Your Disease Risk:  "Persistent, unrelenting stress can weaken your body in such a way that you're more vulnerable to serious chronic illness."
3. You'll Eat Better, Weigh Less: Stress can throw our hormones and chemical balance out of whack, leading to weight gain.
4. You'll Exercise More:  Exercise is a great way to combat stress and improve health.
5. You'll Sleep Soundly:  Sleep is so important to overall health.  Stress causes "ANTS" - annoying negative thoughts that keep us awake at night.
6. You'll Strengthen Personal Bonds
7. You'll Be More Social
8. You'll Do Your Job Better:  Stress contributes to fatigue and difficulty with concentrating.
9. You'll Give it Your All:  "People who stress are never fully invested in what they're doing."
10. You'll Be Happy!

A great quote that I refer to when I am under too much stress is ~Worrying does not empty tomorrow of its troubles, it empties today of its strength~ this is important to keep in mind, because there are so many things that we stress about that are out of our control.  Goal for today - Relax and let go of the things that are out of our control at this moment.  Have a Happy Thanksgiving - Shanna

There are a couple of areas this week that I feel like I need to improve on - driving and sleeping. 

14)  Driving - When the price of gas is close to the $4 mark per gallon, I am all of a sudden much more careful of my driving habits.  When the price is $3.50, I am unconcerned with the extra trips I take.  This makes very little sense.  I should be making an effort to save on gas no matter what the price.  I car pool for my teaching job, which is very helpful - since I work 30 miles from my home.  What I need to improve on is planning errands so that I am not making extra trips and going out of my way to pick up unnecessary items.  I also need to arrange more car pooling opportunities for my kids' activities.  These are simple changes that saves money and helps the environment.

15)  Sleeping - usually at this time of year, when the days are getting shorter, sleeping is much better.  When I find myself waking up in the middle of the night, I find that I need to evaluate my stress level.  Night time is also the time when our organs are regenerating.  If you are waking up at night between one and three in the morning, chances are pretty good that your liver and/or adrenals are working hard.  From three to five, the lungs are working hard, and from five to seven in the morning, the large intestine is regenerating.  Another thing that keeps me awake is ANTS - annoying negative thoughts.  This goes along with evaluating stress levels.  It can also go along with a lack of minerals in the diet.  Sleep is so important to health, and it is important to evaluate what is interfering with sleep to keep the immune system strong.

This past week I was going to focus on finding ways to cut down on overall water consumption.  Some areas were obvious - take shorter showers, run the dishwasher when it is full, and don't water the lawn.  I think the area that I am the most wasteful of water is when I clean the kitchen (a neverending task!).  I figured out that if I put warm water in the sink, I can use that water to wash the counters, rinse dishes, and then finally use the water to mop the floor.   I also tried brushing my teeth with a small amount of water - this one was easy - I find that I am just lazy on this one! 
This week:

11)  Fill the bird feeder - with the weather changing, it is fun to watch the birds coming and going.  Yes - this is an extra expense, but it also simplifies life a bit.

12)  Quiet - this one is tricky in a house with teenagers.  It seems that there is always a television or iPod going somewhere in the house.  I am going to make sure to have at least an hour a day at home without extra noise distractions. 

13)  Cleaning house - I am actually better at doing a fall cleaning than a spring cleaning for some reason.  My goal this year is to only use all natural cleaning supplies.  I also add Thieve's oil to my cleaning water which is a great natural disinfectant.  I use baking soda on my carpets to freshen them up.  Vinegar and water is a great all around cleaner.  This can be used to freshen the dishwasher and washing machine, also.  Have a great fall day!