Timing Your Vitamins

Taking vitamins is an important way to boost your nutritional intake. The timing of when we take vitamins, though, can be as vital as the fact that we take them. To ensure that we get the most out of vitamins and supplements when is the best time to take them? We asked Melissa Dorval, R.D., to help us understand when the best time is to take vitamins and supplements.

Q: Why should certain vitamins be taken at different times of the day? MD: Some vitamins and supplements should be taken with food or a meal for best absorption while you may need to take others on an empty stomach.

Q: What vitamins should be taken in the morning, before I've eaten? MD: We recommend that you take SAM-e (S-adenosyl Methionine) on an empty stomach at least 30 minutes before you consume food. This is most convenient when you first wake up in the morning, as your stomach is most empty at this time. If you are taking a second dose of this product, try to find a time that your stomach is most empty—at least one hour after you've consumed food—and wait at least 30 minutes before you eat after you've taken your afternoon dose. Remember not to take SAM-e too close to bedtime, as it may increase your energy level which may interfere with a restful sleep.

Q: Which vitamins should be taken with breakfast? MD: Most all of your vitamins can be taken with your breakfast meal. This includes your daily multivitamin, B-Complex, Vitamin E, and Vitamin C in addition to others. Not only will this help to start your day off right, but the breakfast meal is often a convenient time to remember to take your vitamins, as many of us consume our morning meal in our homes. In addition, the B vitamins in your multi and B-complex will help to convert food to energy, which can help you start your day off right. There is one caveat, however. We do not recommend taking Calcium along with your multivitamin if your multi contains iron. The calcium may interfere with the iron's absorption. If you take an iron containing multivitamin with your breakfast meal, take your calcium with the other meals you consume throughout the day, such as lunch and dinner. You may also be interested to know that vitamin C helps increase the absorption of iron, so keep drinking your orange juice for breakfast or take a vitamin C supplement with your iron.

Q: What vitamins should be taken with, before and after lunch? MD: If lunch is a more convenient time for you to take your vitamins, then go ahead and consume your multivitamin, B-complex, Vitamin E, Vitamin C or any other vitamins at this time. The most important point is that you consume your vitamins and supplements with food, to help with proper dissolution and absorption. If it is easier for you to remember to take your vitamins at lunch, then go ahead and do so. Once again, do not consume an iron containing multivitamin along with a calcium supplement. Many multivitamins do contain a small amount of calcium. The small amount of calcium in the multi should not affect iron absorption.

Q: What vitamins should be taken before, after or during dinner? MD: Calcium supplements can be taken with dinner, or hours after dinner before bed. Supplemental calcium is best in smaller, more frequent doses to enhance absorption. The form of calcium you are taking determines if you should take it with a meal or snack, or on an empty stomach. Calcium carbonate requires the presence of food for better absorption. Your calcium carbonate supplement may be taken with dinner, as well as earlier in the day with another meal such as lunch. On the other hand, calcium citrate can be taken with or without food, and does not require food or stomach acid for absorption. Therefore, you can take calcium citrate at bedtime on an empty stomach, and also in between meals during the day. We would hope that you would have taken your other vitamins earlier in the day, rather than waiting for your dinner meal. You should enjoy the benefits of the vitamins during your waking hours!

Source: www.naturemade.com

What Do Food Cravings Mean?

Have you ever wanted dark chocolate so much that you didn’t catch a single word during that meeting just salivating over the thought of it?

Or a burger so desperately that you were willing to drive an hour just to make sure you got it?

Have you ever left everything you were doing, and at the most inconvenient time, and during the worst weather conditions, to get to a coffee shop no matter how far, just to get a cup of coffee?

If so, then you are probably familiar with food cravings.

Cravings are not quite the same as hunger…and in fact they couldn’t be more different. Hunger is controlled by the stomach, but cravings are controlled by the brain. Hunger is all about your survival mechanism, but cravings are all about your body communicating with you.

For example, the next time you have a craving – let’s say for something sweet – you can ask yourself: “Is it just sugar I am craving? Will l I be satisfied by sucking on a sugar cube? Or is it something more specific? Perhaps chocolate?”

If the answer is indeed chocolate, it is your body’s way of letting you know you may be deficient in magnesium (raw cacao is one of the highest natural sources of magnesium). If you know this, you can then find all the foods that have high content of magnesium and slowly add them to your diet, which then gets rid of your sweet food cravings.

Of course, the list goes far beyond sugar cravings, chocolate and magnesium. Below is a chart of all the common food cravings, flavor cravings and eating habits you may experience, the reason behind each craving and all the foods you can eat to fix the craving!

Feel free to leave your questions, comments and feedback below the chart.

—————————————–

Craving this:	Reason is:	Restore with this:
COMMON FOOD
Cheese	Essential Fatty Acids deficiency	Omega 3′s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts
	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
Pasta, white bread, pastries	Chromium deficiency	Onion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato
Bread and toast	Nitrogen deficiency	Foods containing proteins, i.e.. Green leafy veg, nuts, seeds, legumes, grains
Red meat	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Popcorn	Stress hormone fluctuations	Meditation, breathing exercises, exercise, leafy greens, vitamin B and C
Crisps	Chloride deficiency	Celery, olives, tomato, kelp, Himalayan sea salt
	Essential Fatty Acids deficiency	Omega 3′s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts
FLAVOR
Burned Food	Carbon deficiency	Fresh fruits
Acid foods	Magnesium deficiency	Raw cacao nibs/beans/powder, whole grains, beans, nuts, seeds, greens, fruit
Salty Foods	Chloride deficiency	Celery, olives, tomato, kelp, Himalayan sea salt
	Stress hormone fluctuations	Meditation, breathing exercises, exercise, leafy greens, vitamin B and C
SWEETS
Chocolate	Magnesium deficiency	Raw cacao nibs/beans/powder, whole grains, beans, nuts, seeds, greens, fruit, magnesium
Soda, fizzy drinks	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
General sweets	Hypoglycemia (low blood sugar)	Fruit, high fibre foods (beans, legumes), complex carbs (grains), chromium (cinnamon)
	Tryptophan deficiency	Spirulina, pumpkin/sesame/sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins
	Chromium deficiency	Onion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato
	Sulphur deficiency	Cruciferous vege (kale, cabbage, etc), cranberries, horseradish, asparagus, carob powder, garlic, onion
	Phosphorus deficiency	Whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils
STIMULANTS
Coffee or black tea	Sulphur deficiency	Cruciferous vege (kale, cabbage, etc), cranberries, horseradish, asparagus, carob powder, garlic, onion
	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
	NaCl (salt) deficiency	Himalayan or Aztecan sea salt, Apple Cider vinegar, kombucha
	Phosphorous deficiency	Whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils
Alcohol, recreational drugs	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
	Glutamine deficiency	Cabbage, beetroot, beans, spinach, parsley, vegetable juice
	Protein deficiency	Green leafy vegetable, nuts, seeds, legumes, grains, beans
	Potassium deficiency	Citrus fruits, bitter green leafy veg, banana, tomato, pineapple, black olives, seaweeds
	Avenin deficiency	Oatmeal, granola, cereals, whole grains
Tobacco	Silicon deficiency	Horsetail herb, nuts, seeds, oats, millet, barley, onions, whole wheat, beetroot. Avoid refined starches
	Tyrosine deficiency	Fruits (esp. avocado and banana), whole grains, oats, legumes, beans, nuts, seeds, Vitamin C, vegetables
EATING HABITS
Lack of appetite	Chloride deficiency	Celery, olives, tomato, kelp, Himalayan or Aztecan sea salt
	Thiamine (Vitamin B1) deficiency	Whole grains, peanuts, seeds, beans, green and yellow vegetables
	Niacin (Vitamin B3) deficiency	Peanuts, sunflower seeds, wheat bran and wheat germ
	Manganese deficiency	Walnuts, almonds, pecans, whole grains, green leafy veges, pineapple, blueberries
Often overeating	Tryptophan deficiency	Spirulina, pumpkin/sesame/sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins
	Tyrosine deficiency	Fruits (esp. Avocado and banana), whole grains, oats, legumes, beans, nuts, seeds, Vitamin C, veges
	Silicon deficiency	Horsetail herb, nuts, seeds, oats, millet, barley, onions, whole wheat, beetroot. Avoid refined starches
Often snacky	No balanced diet, missing nutrients	Do a detox, substitute junk food for healthy meals
MORE BIZARRE
Crunching on ice	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Laundry starch	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Cigarette butts	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption

Source: www.bengreenfieldfitness.com

Anti-Inflammatory Diet 101

One year it’s this diet trend, the next year it’s that diet trend. The funny thing is that, aside from the all-celery and 8-grapefruits family of diets, all the smart diets end up saying pretty much the same thing: Eat bushels of fruit and vegetables, whole grains, less animal fat, and cut out refined foods. Genius!

Lately there’s been a flood of diet books based on the anti-inflammatory concept. The gist is that constant or out-of-control inflammation in the body leads to illness, and that eating to avoid constant inflammation inspires better health and can fend off disease. We generally think of inflammation as the painful part of arthritis, but inflammation is also a component of chronic diseases such as heart disease and strokes. Which is why proponents of the diet say it can reduce heart disease risk, keep existing cardiac problems in check, reduce blood triglycerides and blood pressure, and soothe sore and stiff arthritic joints.

Specifics vary from one anti-inflammatory diet to another, but in general, anti-inflammatory diets recommend:

• Eat plenty and a variety of fruits and vegetables.

• Eat little saturated and trans fats.

• Eat omega-3 fatty acids, such as fish or fish oil supplements and walnuts.

• Limit your intake of refined carbohydrates such as white pasta and white rice.

• Increase your consumption of whole grains such as brown rice and bulgur wheat.

• Limit (or quit) your consumption of red meat and full-fat dairy foods, increase lean protein and plant-protein source.

• Avoid refined foods and processed foods.

• Generously use anti-inflammatory spices.

By incorporating these herbs and spices into your diet, you get great flavors with healing properties. Researchers from the University of Michigan have found, for example, that basil has anti-inflammatory activity compared to ibuprofen, naproxen, and aspirin!

Top anti-inflammatory herbs and spices:
Ginger
Turmeric
Black Pepper
Cinnamon
Rosemary
Basil
Cardamon
Chives
Cilantro
Cloves
Garlic
Parsley

Source: www.care2.com

Immune Supportive Foods

It’s here. The time of year we’ve been dreading all summer and fall is finally here. Yup, it’s cold and flu season.

Why does it seem so scary? We all tend to live a busy, hectic life and we don’t have time to lie in bed feeling like we’ve been run over by a truck. So we try to prepare; we have immune boosters on hand at all times, we stay far FAR away anyone that’s sniffling, and hope for the best.

 

What are we missing?

Our immune system is a miraculous body system. All day is scours the body looking for viruses, bacteria, and rogue cells that shouldn’t be there and gets rid of them. A balanced immune system is the key to health.

But, our immune system works within the Parasympathetic Nervous System, which is our relaxation mode. When we’re stressed our immune system is depressed.

Have you ever wondered why you tend to get sick AFTER a busy and stressful time? While you’re stressed viruses take up residence in your body. They replicate and have a good ‘ol time while your immune system is depressed by your Sympathetic Nervous System (fight or flight). Once relaxed, your immune system finds the virus party and attacks…and these are the cold symptoms you feel. Always keep in mind; symptoms of a cold or flu are symptoms of your immune system FIGHTING it, not of the cold or flu itself.

Immune Modulators vs Immune Boosters

We can help our immune system out, even when we’re under stress. We can support the immune system and help it out with its very difficult job.

Immune Modulators

It has become very common in North America to have an over-active immune system. Think of your immune system as having WAY too much coffee. It’s over-stimulated and is unable to make good decisions. These confused decisions happen when the immune system mistakes a part of your body or a non-virus for an invader. It usually starts with a simple misunderstanding, like with seasonal allergies. Pollen and dust look similar to a virus, but a balanced immune system can tell the difference. An overwhelmed immune system doesn’t have time to decide if this spec of pollen is “good” or “bad” and strikes an attack. This is why allergy symptoms feel so cold-like.

A very overwhelmed immune system may even start to mistake our own tissue for an invader, like we see in auto-immune conditions. Do not “boost” your immune system if you have an auto-immune condition. You need an immune modulator. Immune modulators are supplements and foods that help the immune system find balance. If your immune system is low, it will raise it. If it’s over-stimulated, it will help find balance. These are the safest immune supplements to take.

Examples are: medicinal mushrooms, Vitamin D, turmeric, Beta-Glucan, and probiotics

Immune Boosters

These foods and supplements do exactly what they say they’re going to do, they boost the immune system. It’s best to take these when you’re already feeling a cold or flu coming on. At first I tend to feel SO much worse when I take an immune booster but then I wake up the next day feeling fantastic. It’s key to allow your immune system the space to fight off this virus by taking some downtime on the couch and resting. A bit of rest at the beginning of a cold may shave days off your suffering.

Examples are: high dose Vitamin C, Echinacea, and elderberry

Anti-virals

These help the immune system by killing off the virus, bacteria, or parasites before they take over and start to party. I always have my favourite anti-viral in my medicine cabinet and I take it anytime I feel the beginnings of a cold.

Examples are: Oil of oregano, raw garlic, and olive leaf extract

This is a great time of year to give your immune system some extra help. A nice relaxing hot bath, meditation, and any stress-relieving activity will allow your immune system some time to do it’s everyday clean up and inspection. A bit of downtime today may save you days or weeks of bed rest when that dreaded cold starts to go around your work or child’s school.

Source:  www.eatmorerealfood.com (Lisa Kilgour)

Colors of Rainbow for Better Health

Fruits and veggies offer many benefits to you and your family so it is important to know how each "group" contributes to your long term health. And the easiest way to do that? By remembering the colors of the rainbow! While you won't find a pot of gold at the end, you will find delicious, fresh and healthy food choices your whole family will love.  

Eating Rainbow

Red 

Red foods contain lycopene that helps rid the body of damaging free radicals, protect against prostate cancer, as well as heart and lung disease. The red foods are loaded with antioxidants thought to protect against heart disease by preventing blood clots and may also delay the aging of cells in the body.

Red foods include

• Tomatoes
• Beets 
• Radishes 
• Red cabbage 
• Cherries 
• Cranberries 
• Pink grapefruit 
• Red grapes 
• Red peppers 
• Pomegranates 
• Red potatoes 
• Watermelon 
• Raspberries 
• Red apples 
• Rhubarb 
• Strawberries

Orange and Yellow

Orange and yellow foods contain alpha carotene, which protects against cancer, but also contain beta-carotene, which the body converts to vitamin A to protect the skin against free-radical damage. Beta-carotene is also good for night vision.

Orange and yellow foods include: 

• Yams and sweet potatoes
• Carrots 
• Yellow apples 
• Apricots 
• Butternut squash 
• Cantaloupe 
• Grapefruit 
• Lemons 
• Mangoes 
• Nectarines 
• Oranges and Tangerines 
• Papayas 
• Peaches 
• Pears 
• Yellow peppers 
• Persimmons 
• Pineapple 
• Pumpkin 
• Yellow summer or winter squash 
• Sweet corn 
• Yellow tomatoes 

Green

Green foods contain chemicals that help ward off cancer by inhibiting carcinogens. Chlorophyll is the component that makes plants green, and is purifying in the body. Many green foods also contain calcium and minerals.

Green foods include

• Kale, spinach and other leafy greens
• Green apples 
• Artichokes 
• Sea vegetables 
• Asparagus 
• Avocados 
• Green beans 
• Broccoli 
• Brussels sprouts 
• Green cabbage 
• Cucumbers 
• Green grapes 
• Kiwi fruit 
• Lettuce 
• Limes 
• Green onions 
• Peas 
• Zucchini

Source: www.momsteam.com

10 Things Every Woman Should Know About Her Hormones

So you go to yoga, drink your green smoothies, and read all the best health news outlets. You should be set and 100% healthy, right? 

Well, not exactly. If you still feel like something is off, you might be missing one essential piece that is often overlooked: Your hormones! They affect everything from your moods to your weight to your energy levels and more. So even if you’re health conscious and trying to take the best care of your body, there might be a few key facts you’re missing. Let’s fill in that gap, shall we?

Here are the 10 things every woman should know about her hormones: 

1. The pill doesn't fix your problems.

Contrary to common belief, the pill is not actually healing your PMS, acne, heavy flow, or mood swings. It’s just covering up your symptoms in the short term through a cascade of artificial hormones that block your body’s natural rhythms. The only thing that will fix these symptoms is addressing their root causes through diet and lifestyle. (More on that in the following points!) 

2. Your hormones are not the enemy, but your best friend ... so lean into them.

Not only do healthy hormonal balance keep your skin glowing, weight stable, mood upbeat, and energy high, but they also help you connect to your creativity and ambition. Knowing how your monthly pattern of hormones affects your brain chemistry and your energy gives you a critical advantage when trying to have it all. Working with them rather than against them will help you plan your life in a way that fully supports you. 

3. PMS is not normal.

Although PMS has become a catchphrase for “that time of the month,” if you’re dealing with common PMS symptoms like mood swings, acne, bloating, cramps and more, this does not have to be your reality! Our bodies are made to cycle naturally without feeling so crappy. If you’re having PMS symptoms, it means that your estrogen and progesterone levels aren't balanced and you need to address with simple food changes the root causes of why you are experiencing this. 

4. Hormones need fat to survive.  

Before you make that egg-white-only omelet, take note: your reproductive hormones can’t get around in your body without fat. Without the proper dietary fat coming in, your body won’t have the building blocks necessary to keep your hormones stable, which can make you vulnerable to many hormonal symptoms. Say yes to the yolks. 

5. You can extend and improve your fertility with food.

Years of dieting or extreme food choices can starve your body of the proper micronutrients it needs for a healthy cycle. More and more women are struggling to conceive at younger ages, and this has everything to do with how food affects your hormone levels. Even if you’re not sure about having babies in the future, do your body a favor and take better care of your cycle now. 

6. Detoxing correctly requires specific daily nutrient intake.

While the latest fads in cleansing can be tempting, remember that a once-in-awhile cleanse is not going to be effective if your daily habits don’t support your hormones. Extreme detoxes and juice cleansing can actually do more damage than good by setting off an internal stress response and signaling your body to store more fat. Your liver has two key phases of detoxification, and in order for hormones and other toxins to be released properly, it must have key vitamins, amino acids, and antioxidants present — all best acquired through food. 

7. Most hormonal imbalances are caused by micronutrient deficiencies.

When we want to improve estrogen, progesterone, testosterone, cortisol and thyroid performance, it all boils down to improving micronutrient (vitamins, minerals, amino acids, EFAs) stores. What this means for you of course is that you have to eat yourself to hormonal balance! 

8. Exercise with hormonal patterns, not against them.  

Testosterone patterns, metabolism, cortisol and mood all fluctuate in predictable accord with your 28-day cycle. The same workout every day and every week is not going to be sustainable. (You might already be beating yourself up for not sticking to it all the time!) The reason is that your monthly hormonal patterns require different kind of exercise. One week boot camp class might feel great, but the next you’ll be better suited to yoga. More on that here. 

9. Digestive and bowel symptoms are connected to hormonal issues.

Don’t keep pushing aside the fact that you only poop once a week, feel bloated after you eat, or that you need antacids more often than not. When your digestion is off, your body is neither absorbing nutrients optimally nor eliminating toxins and hormones efficiently, which can create an internal environment ripe for hormonal imbalance. 

10. Orgasm, not climax, provides massive hormonally balancing benefits (a.k.a. ditch the vibrator).

To differentiate between the two, climax is the moment when the nerve endings reach their maximum stimulation, while orgasm is the plateau of measurable sensations leading up to climax. All the hormonal benefits of oxytocin and nitric oxide, which help regulate your cycle, improve your sex drive, increase your fertility, and flush excess cortisol, take place due to the orgasmic build, not simply the climax.

 Source: www.mindbodygreen.com

Natural Remedies for Under-Eye Bags and Circles

“You look tired…” Ah. Those dreaded three words. Thanks to the lovely dark circles and bags that appear for a laundry list of reasons; heredity, water retention, allergies, toxins, hormones, etc., at times we don’t seem as alert and vibrant as we’d like. Try the natural solutions below and you’ll be struttin’ around, wide-awake before you know it.

Prevention

• A healthy well balanced diet is key but there’s new info that says eating two kiwis a day in yogurt can help to eliminate bags.

• Plenty of H20. Drinking water helps flush the toxins from your body as well as reduce water retention. Try restricting caffeine as this can also bloat you.

• No more salt. This is such a simple little tip with big results. Try limiting salt for a week and notice the difference.

Nautral Remedies

• Place cotton balls soaked in milk under your eyes for a few minutes. The lactic acid in the milk helps reduce puffiness and darkness.

• Take protective eye wear or swim goggles; fill with water and freeze. Place on eyes for five minutes.

• Freeze a couple of spoons over night. In the morning rest them on your eyes until they are not cold any longer. If you make an effort to do this every morning you will see a big difference in about two weeks.

• Slice one small piece off of a potato, and cut the slice in half. Put each slice under your eyes and leave them under your eyes for 20 minutes.

• Place two thin lemon slices directly onto your bags or circles. Don’t squeeze your eyes tightly but be careful not to open. After 20 minutes carefully rinse off with cold water.

• Soak two cucumbers in lemon juice for 3-5 minutes. To help get rid of dark circles and puffiness place cucumbers on your eyes for about 10-15 minutes.

Source: www.care2.com