What do the foods you consume have to do with your concentration, energy levels, sleeping patterns, happiness, sex drive, intelligence and memory? The answer is: Everything! Food fuels the body’s every biochemical reaction.
It may surprise some people to know that the body and mind are not separate. Foods chosen to fuel the body will either nourish or pollute the mind. Most of us have heard the very true term “you are what you eat”, so it should be easy to understand that “you think what you eat” as well.
There is an undeniable link between food and mood. Consider a few common examples; drinking coffee which contains caffeine makes the body feel more alert, and the mind, sharp. Consuming sugar leads to a “sugar rush” sending the body into a hyperactive state, followed by the inevitable “sugar crash”. Eating turkey can make body feel sleepy due to its tryptophan content.
Active individuals know that in order to build muscles, they must consume adequate amounts of protein, as well as exercise the selected muscle group. Everyday, thousands of North Americans set off to their local gyms to work on building muscle mass and strength. If you consider that muscles can be exercised and strengthened, one can understand that the brain too can be exercised and strengthened. Just like muscles, the brain requires specific nutrients in order to grow and increase its capacity.
Brain Food
The brain’s primary source of fuel is glucose. We obtain glucose by consuming carbohydrates. The best carbohydrates for fueling a healthy brain are called “complex carbohydrates”. Complex carbohydrates take time to be digested and used by the brain, resulting in a slow-releasing, constant energy source. Simple carbohydrates found in food items such as pop, candy, cookies and junk food, are quickly broken down by the body, and sent straight to the brain. Simple carbohydrates or “refined carbohydrates” are associated with the “sugar rush” experienced shortly after eating very sugary foods and do not provide healthy fuel for the brain.
What foods supply complex carbohydrates?
• brown rice
• quinoa
• millet
• amaranth and other whole grains
• lentils
• black beans
• chickpeas and other legumes
• broccoli
• carrots
• sweet potatoes
• celery and other vegetables
In addition to complex carbohydrates, the brain also relies on good quality fats to keep it nourished. The brain is approximately 60% fat! The type of fat consumed directly affects the health of the brain and influence how a person thinks and feels.
What types of fat does my brain need?
• Omega 3: a polyunsaturated fat, EPA and DHA
• Omega 6: a polyunsaturated fat, GLA and AA
• Cholesterol
• Saturated and monounsaturated fat
Both cholesterol and saturated fats can be made in the body. Omega 3 and 6 have to obtained through diet.
Sources of Omega 3
• fish: salmon, mackerel, tuna, herring
• flaxseeds and flaxseed oil
• raw walnuts
• eggs: look for free range, organic eggs coming from grass and grain fed chickens
• grass fed beef
• grass fed lamb
• acai berry
• milk and milk products: coming from grass fed cows
Sources of Omega 6
• avocado
• eggs: look for free range, organic eggs coming from grass and grain fed chickens
• hemp seed and hempseed oil
• pumpkin seeds
• flaxseed and flaxseed oil
• soybeans
• turkey: look for free range, organic
• chicken: look for free range, organic
• whole grain breads
How is the brain exercised?
Keep your brain healthy and happy through diet and lifestyle choices.
• reading
• problem solving
• adequate sleep
• stress management
• physical activity
• yoga or meditation
• rest
• creative projects
• giving and receiving love
Showing posts with label stress. Show all posts
Showing posts with label stress. Show all posts
Tuesday, May 4, 2010
Thursday, April 1, 2010
Belly Blues
Irritable Bowel Syndrome (IBS) is the most common intestinal disorder in North America, and is now being diagnosed in children as young as six years old. The Canadian Society of Intestinal Research estimates that anywhere from 13-20% of Canadians suffer from this disorder, and interestingly of those affected only about 10% seek professional help. Symptoms of this painful syndrome include: gas, bloating, alternating constipation and diarrhea, cramps, headache and nausea. Although the causes of IBS are unknown, many experts believe that poor diet and lifestyle choices are to blame.
Risk factors of IBS include:
• stress
• anxiety
• diet high in processed foods
• food allergies
• food sensitivities
• poor sleeping patterns
• parasites
Symptoms vary greatly, and because there is currently no test used to determine the presence of IBS, doctors typically use other diagnostic procedures to rule out other intestinal diseases. Some physicians believe that IBS can lead to more serious intestinal pathologies such as Chron’s disease or colitis. A dietary approach will help sufferers deal with symptoms associated with IBS, and help them to avoid more serious disorders in the future.
Adrianne’s Tips for IBS
• Food allergies should be eliminated especially dairy and wheat.
• Processed and fried foods should be eliminated. This includes cookies, margarine, processed cheese, processed deli meats, fast food and so on.
• A whole foods diet consisting of plenty of fresh fruit, vegetables, whole grains, nuts and seeds and legumes should be introduced. If an IBS flare up occurs, one may wish to steam or cook vegetables for easier digestion.
• Drink no less than 2 liters of fresh filtered water daily.
• Take appropriate measures to cope with stress. Until stress is under control, IBS will continue to wreak havoc on the intestines.
• Get plenty of sleep! Lack of sleep encourages stress within the body.
• Avoid coffee and other stimulating substances such as refined white sugar and overly spicy foods
• Avoid ice cold beverages which can cause the digestive system to spasm.
• Peppermint tea is very calming to the body and aids in digestion.
• Digestive enzymes 15 minutes before meals will encourage proper digestion of foods .
• Chew your food! This will lower workload of both the stomach and intestines.
Top Foods For Intestinal Health:
1. Miso Soup
2. Ginger Root
3. Mint
4. Un-Sweetened Organic Yogurt
5. Apples
by Adrianne Smith
Risk factors of IBS include:
• stress
• anxiety
• diet high in processed foods
• food allergies
• food sensitivities
• poor sleeping patterns
• parasites
Symptoms vary greatly, and because there is currently no test used to determine the presence of IBS, doctors typically use other diagnostic procedures to rule out other intestinal diseases. Some physicians believe that IBS can lead to more serious intestinal pathologies such as Chron’s disease or colitis. A dietary approach will help sufferers deal with symptoms associated with IBS, and help them to avoid more serious disorders in the future.
Adrianne’s Tips for IBS
• Food allergies should be eliminated especially dairy and wheat.
• Processed and fried foods should be eliminated. This includes cookies, margarine, processed cheese, processed deli meats, fast food and so on.
• A whole foods diet consisting of plenty of fresh fruit, vegetables, whole grains, nuts and seeds and legumes should be introduced. If an IBS flare up occurs, one may wish to steam or cook vegetables for easier digestion.
• Drink no less than 2 liters of fresh filtered water daily.
• Take appropriate measures to cope with stress. Until stress is under control, IBS will continue to wreak havoc on the intestines.
• Get plenty of sleep! Lack of sleep encourages stress within the body.
• Avoid coffee and other stimulating substances such as refined white sugar and overly spicy foods
• Avoid ice cold beverages which can cause the digestive system to spasm.
• Peppermint tea is very calming to the body and aids in digestion.
• Digestive enzymes 15 minutes before meals will encourage proper digestion of foods .
• Chew your food! This will lower workload of both the stomach and intestines.
Top Foods For Intestinal Health:
1. Miso Soup
2. Ginger Root
3. Mint
4. Un-Sweetened Organic Yogurt
5. Apples
by Adrianne Smith
Stressing Digestion
It is no surprise that stress and anxiety are listed as common risk factors in digestive disorders such as IBS (Irritable Bowel Syndrome), colitis, heartburn and ulcers. If there is one thing I have learned while studying health and wellness, it is that the proper functioning of any organ comes from the fusion of a healthy metabolic and emotional state. We forget sometimes that our stomachs are connected to our nervous systems. To understand how this works, imagine yourself trying to eat anything before you have to participate in some form of public speaking, or while dining on a first date. Think back to a time when you were sad or depressed and the only suitable cure you could think of was a chocolate bar or a pint of ice cream. These types of experiences show that our emotions have a significant impact when it comes to digestion.
This may come across as somewhat of a design flaw of the human body. However, consider the human body as it was used thousands of years ago; we were wired for a different lifestyle. There is a reason for this; it is called our autonomic nervous system. This is a portion of our human design that was ideal for the caveman, but is somewhat backfiring in today’s world. For example; traditionally if you were running away from, let’s say, a Saber Toothed Tiger, a section of the autonomic nervous system called the sympathetic nervous system (fight or flight) would kick in. During that stressful event, in order to keep our blood flow directed toward the limbs required to run away or fight back, our bodies would limit any extra energy expending such as digestion. We would sometimes also get rid of anything that could be weighing us down, such as stomach contents. This would explain the phenomenon of diarrhea, constipation or the feeling of nausea.
So how does this relate to us today? Well I’m going to assume it has been a while since anyone has encountered a Saber Toothed Tiger in a back alley. Today however, daily stress is more present than ever. Instead of crossing paths with a deadly animal on the rare occasion, our constant stress comes in the form of blackberries, deadlines, rush hour traffic, family relationships and paying the bills and I’m just considering my afternoon. Humans of our generation are overworked and over stressed, our bodies have been wired to put digestion aside and worry about the task at hand. Unfortunately for most of us, that rarely leaves time at all for digestion and in turn a lot more reliance on the band-aid response of over-the-counter remedies.
So what can we do? Let’s be honest, we are not going to get rid of those immediate stressors right now. Although we can learn to kick start the second half of our autonomic nervous system which is the parasympathetic nervous systems, appropriately titled “rest and digest”. The best way I have found to do this is through light meditation. Our minds are a very powerful tool. If we can think of an argument we had with someone we love and lose our appetite; that must mean we can focus on something positive and gain it back. We can use this technique to take the first steps toward digestive health and complete health in general. This step is understating that change is needed, and recognizing that you possess the power to make it.
So, in addition to a healthy diet and exercise, try the following meditation technique to help develop digestive wellbeing and get those parasympathetic nervous systems firing. This technique will take you anywhere from 10 to 30 minutes to complete and can be performed as often as needed.
Digestion Meditative Technique:
1. Find a quiet and comfortable place where you won’t be distracted
2. Choose a position; this could be sitting, lying down or one of your favorite yoga positions. Be sure that your position allows your spine to be in a straight neutral position
3. Take a few deep breaths to ground yourself
4. Close your eyes
5. Scan your body for any areas of tension. If you become aware of any tension present, direct your breath into these areas and help them to let go
6. Now direct your breaths into your belly. Focus on a strong smooth inhale and a deep slow exhale. Allow your belly to fully extend and contract.
7. Once this breathing begins to feel natural, try to quiet the mind
8. It is almost impossible to have no thoughts, so simply aim for very few thoughts. Let the thoughts you do have be directed towards a healthier you
9. Focus on having a healthy flowing digestive system and any ailments or pathologies to be flowing out of your body leaving only healthy tissue
10. Focus your energy to your solar plexus, this is the chakra located in the centre of our torsos that affects our digestive system. Think of the colour yellow which is the healing colour for this area
11. Once you feel satisfied with your meditation and your body feels clear, focus on bringing the breath back to normal
12. Open your eyes slowly and begin to wiggle your fingers and toes
13. Stand or sit up slowly and come back to your present life feeling refreshed and balanced
“Take all that is given whether wealth, love or language, nothing comes by mistake and with good digestion all can be turned to health.” -George Herbert
By Marcie Brown
This may come across as somewhat of a design flaw of the human body. However, consider the human body as it was used thousands of years ago; we were wired for a different lifestyle. There is a reason for this; it is called our autonomic nervous system. This is a portion of our human design that was ideal for the caveman, but is somewhat backfiring in today’s world. For example; traditionally if you were running away from, let’s say, a Saber Toothed Tiger, a section of the autonomic nervous system called the sympathetic nervous system (fight or flight) would kick in. During that stressful event, in order to keep our blood flow directed toward the limbs required to run away or fight back, our bodies would limit any extra energy expending such as digestion. We would sometimes also get rid of anything that could be weighing us down, such as stomach contents. This would explain the phenomenon of diarrhea, constipation or the feeling of nausea.
So how does this relate to us today? Well I’m going to assume it has been a while since anyone has encountered a Saber Toothed Tiger in a back alley. Today however, daily stress is more present than ever. Instead of crossing paths with a deadly animal on the rare occasion, our constant stress comes in the form of blackberries, deadlines, rush hour traffic, family relationships and paying the bills and I’m just considering my afternoon. Humans of our generation are overworked and over stressed, our bodies have been wired to put digestion aside and worry about the task at hand. Unfortunately for most of us, that rarely leaves time at all for digestion and in turn a lot more reliance on the band-aid response of over-the-counter remedies.
So what can we do? Let’s be honest, we are not going to get rid of those immediate stressors right now. Although we can learn to kick start the second half of our autonomic nervous system which is the parasympathetic nervous systems, appropriately titled “rest and digest”. The best way I have found to do this is through light meditation. Our minds are a very powerful tool. If we can think of an argument we had with someone we love and lose our appetite; that must mean we can focus on something positive and gain it back. We can use this technique to take the first steps toward digestive health and complete health in general. This step is understating that change is needed, and recognizing that you possess the power to make it.
So, in addition to a healthy diet and exercise, try the following meditation technique to help develop digestive wellbeing and get those parasympathetic nervous systems firing. This technique will take you anywhere from 10 to 30 minutes to complete and can be performed as often as needed.
Digestion Meditative Technique:
1. Find a quiet and comfortable place where you won’t be distracted
2. Choose a position; this could be sitting, lying down or one of your favorite yoga positions. Be sure that your position allows your spine to be in a straight neutral position
3. Take a few deep breaths to ground yourself
4. Close your eyes
5. Scan your body for any areas of tension. If you become aware of any tension present, direct your breath into these areas and help them to let go
6. Now direct your breaths into your belly. Focus on a strong smooth inhale and a deep slow exhale. Allow your belly to fully extend and contract.
7. Once this breathing begins to feel natural, try to quiet the mind
8. It is almost impossible to have no thoughts, so simply aim for very few thoughts. Let the thoughts you do have be directed towards a healthier you
9. Focus on having a healthy flowing digestive system and any ailments or pathologies to be flowing out of your body leaving only healthy tissue
10. Focus your energy to your solar plexus, this is the chakra located in the centre of our torsos that affects our digestive system. Think of the colour yellow which is the healing colour for this area
11. Once you feel satisfied with your meditation and your body feels clear, focus on bringing the breath back to normal
12. Open your eyes slowly and begin to wiggle your fingers and toes
13. Stand or sit up slowly and come back to your present life feeling refreshed and balanced
“Take all that is given whether wealth, love or language, nothing comes by mistake and with good digestion all can be turned to health.” -George Herbert
By Marcie Brown
Wednesday, March 3, 2010
Find Your Inner Peace
Periods of stress can be incredibly toxic to the body. On a daily basis, we encounter various situations, evaluate them, and deem the situation to be either stressful or not. The degree to which we experience stress is based on our interpretation of the situation, and how our body decides to cope with it. Finding healthy coping mechanisms for stress will promote the body's health, and our ability to deal with similar situations in the future. Training our minds to find peace is a wonderful coping/healing tool that anyone can practice. Relaxation exercises such as yoga, meditation and deep breathing encourage the mind to connect, grow and become strong. When our mind is well trained, we have an incredible ability to find peace during hectic times. Learning how to calm the mind is a skill that doesn't come without dedication and practice. Thankfully, there are plenty of resources available to support our search for inner peace. Have a wonderful day!
Check out:
bodhitreeyoga.com
http://www.how-to-meditate.org/breathing-meditations.htm/
http://www.chopra.com/meditation
http://www.youtube.com/watch?v=2PF3ngl7fuY
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