How To Stay Healthy During The Holidays

1. Celebrate Only for One Day – Enjoy Thanksgiving and Christmas! It’s okay to indulge a little on these two days but not for the whole season. Did you know you can cripple your immune system for up to 5 hours after eating sugar! Glucose, fructose and sucrose all significantly decrease the bodies ability to respond to invading microbes.
2. Stay Active – The lymphatic system, the system that gets rid of our waste is dependent on muscular contractions because it doesn’t have a pump. In order to keep the immune system working well we need to move. Even if it’s just walking around the house.
3. Take Time for Yourself – Whether it’s taking a 1 min deep breathing break during your day, going to sleep early or just daydreaming for 5 mins. We need to set breaks into our day to keep our minds healthy. 
4. Have a Healthy Mindset – This season cannot be an all or nothing effort. Expect the unexpected and have a plan to keep you accountable.

It’s been shown pretty clearly that as daylight decreass, starting in fall, people will have more feelings of deprssion and anxiety. If there are feelings of depression and anxiety they will report stress.” Dr. Elinre McCance-Katz Psychiatrist and chief Medical officer at HHS.

7 Ways To Reduce Stress

1. Exercise – At least 10 mins per day

2. Practice Deep Breathing –  Take 2-5 mins per day

3. Eat Stress Reducing Foods – Almonds, Oatmeal, Turkey, Greens, Oranges, Blueberries, Avocado, Salmon

4. Laugh – Look up jokes on the internet or just pretend to laugh. Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain.

5. Be Grateful – Make a list of things you are grateful for.

6. Meditate – Take a few minutes to think of positive and healing thoughts.

7. Light a Candle or Diffuse Essential Oil – Scents that work well to help fight stress: Lavender, Rose, Chamomile, Ylang Ylang, Orange Blossom

1. Mindful Self Talk – How do you view yourself? Positive self talk can boost your confidence, eliminate stress and help improve performance.

2. 5 Color Meals – Make half your plate fruits or veggies.

3. Breathe – Dedicate 1 – 5 minutes per day to deep breathing to relax, detox and refresh the mind.

4. Move for 10 –  Only 10 minutes of exercise a day has been shown to enhance immune function, boost endorphins and improve general fitness.

5. Have Enjoyment Everyday – Do something that makes you smile everyday. Watch something that makes you laugh, take a fitness class, call a friend, play a game, dance, ect.

Do you eat when you are not hungry?
Do you eat when you are bored?
Do you eat when anxious or stressed?
Do you have sudden hunger that needs to be satisfied instantly?
Do you binge eat?
Do you reward yourself with food?
Do you feel powerless or out of control around food?

If you answer yes to any of these questions you could be an emotional eater.

Why does it occur?Food is pleasurable – When we eat palatable food high in sugar and fats, opioids (narcotics) are released; opioids are substances that target the brain’s reward center. Opioids affect the brain by attaching to receptors and once attached, the brain sends signals to ease pain and stress and to calm down. Other well-known opioids include codeine, hydrocodon and methadone. The feeling these substances cause keep you coming back for more.

Identify your triggers

Depression
Anxiety
Exhaustion
Boredom
Stress
Childhood habits
Social influences

Potential ways to avoid eating

Depression – Call Someone, Look at photos or Listen to up-beat music

Anxiety – Dance, Take a walk, Tap acupressure points, Rest one hand on your forehead and other on the back of your neck

Exhaustion – Drink tea, Take a bath, Wrap up in blanket

Boredom – Read, Watch TV, Go Outdoors, Make a bucket list

Stress – Scream, Exercise, Meditate, Find things that give you a release

Childhood habits – Reflect on memories, Remove yourself from familiar situations

Social Influences – Activity with friends, Keep a food log and note your mood

Mindful Eating

Develop awareness of your eating habits and pause before engaging in old behaviors. Become mindful and learn how to stay in control of your emotions.

1. Eat before you are “starving” – when you are very hungry most times you do not care what you eat

2. Start with a small portion – use smaller plates

3. Appreciate your food – strip away all distractions, immerse in your food experience, and show appreciation before you dig in

4. Take it all in – use all your senses when dining: smell the aromas, feel the textures on your tongue, notice the colors, taste the spices and hear the sound it makes when you chew

5. Take small bites and eat slowly – it’s easier to taste food when your mouth isn’t full

Emotional eating is powerful and an undeniable way to reduce pain, yet it can also be detrimental to your health. Through commitment, patience and strength, it is possible to break the cycle!

Amanda Chalifour

Now that it’s summer and most of us are sweating more, learning to properly hydrate is important. Re-hydrating with water doesn’t replenish the electrolytes lost in sweat, and drinking too much water can lead to hyponatremia, another form of water intoxication; this is when sodium levels in the body become too diluted.

Signs you’re drinking too much water
* If your urine is clear (should be straw color)
* Constantly going to the bathroom
* Swelling or discoloration in your hands, lips or feet

Hyponatremia (low sodium) Symptoms
* Dizziness
* Fatigue
* Thirst
* Nausea
* Headache
* Cramping

Low Electrolyte Symptoms
* Fatigue
* Weakness
* Twitching
* Muscle spasm

Dehydration Symptoms
* Fatigue
* Thirst
* Muscle cramps
* Headache
* Nausea
* Dark Urine
* Dry Mouth, Eyes, Skin

How do cells hydrate?

Water is absorbed into cells via electrolytes such as sodium. Traces of sodium in the bloodstream enter the cell and carry water molecules with it.

If we do not have the proper amount of electrolytes in the body our cells won’t get enough water.

What is an electrolyte?
Calcium, Chloride, Magnesium, Phosphorus, Potassium and Sodium. Not only do electrolytes help hydrate the body, it uses them to conduct electricity as well. Electrolytes become ions in solution and conduct electricity. The human body uses these ions for muscle contractions and transmission of nerve impulses.

Electrolyte Sources
* Electrolyte powder (I recommend Celtic Sea Salt Electrolyte powder)
* Coconut water
* Sport drinks (contain very high in sugar and food colorings)
* Athletes can use mineral supplements (CAL-AMO, Trace Minerals and B12)
* Make your own electrolyte solution

Electrolyte Solution Recipe
1/2 cup fresh orange juice
1/4 cup fresh lemon juice
2 cups filtered water or raw coconut water
2 tbsp organic honey or maple syrup
1/8 tsp Himalayan Pink Salt or Celtic Sea Salt (table salt does not contain vital trace minerals)

Work hard and sweat on!

Amanda Chalifour

3 Possible Toxic Everyday Items
The term toxic is defined as a poisonous material capable of causing injury or death. Now these items are not going to cause a sudden death but over time they could cause damage to the detoxification organs. These organs are the skin, respiratory system, immune system, intestines, liver, and kidneys. Limiting toxic exposure can benefit the whole body.

1. Tap Water – many prescription drugs have been found in the nation’s water supply. The drugs enter the water supply simply by people taking pills, their body absorbs some of it, but the rest is excreted out and flushed down the toilet.

What’s worst is the EPA says there are no sewage treatment systems specifically engineered to remove pharmaceuticals.

* How to limit exposure *
* Home filtration system
* Reverse Osmosis
* Distill water with Filter

What about bottled water? Don’t count on it, many are bottled from the tap.

More Info:
APNews – http://hosted.ap.org/specials/interactives/pharmawater_site/day1_01.html

Baseline of Health Foundation – https://jonbarron.org/what-do-about-pharmaceutical-drugs-your-water

2. Plastics – Most plastics leach hormone – like chemicals. A study at the University of Texas gathered 450 plastic items from local stores and found that 70 percent of the items released chemicals that acted like estrogen and that was before exposed to real life conditions.

What about BPA Free? A team concentrated on BPA- free baby bottles and water bottles reported that all of them released chemicals having estrogenic activity.

Impact of high levels of estrogen in the body:

In Females
– Weight gain
– Menstrual Problems
– Fatigue
– Feeling depressed or anxious

In Males
– Enlarged Breasts
– Infertility
– Loss of muscle mass
– Depression

* How to Limit Exposure*
* Use glass food containers
* Use real silverware and dishes instead of plastic
* Use glass or stainless steel water bottle
* Buy toys that are made from wood

More Info:
NPR : http://www.npr.org/2011/03/02/134196209/study-most-plastics-leach-hormone-like-chemicals

Hormone Network : http://www.hormone.org/diseases-and-conditions/womens-health/what-is-estrogen

3. Food Colorings – Most common are Blue #1 #2 ,Yellow #5, #6, Red #40

Blue #1 Banned in Norway, Finland and France.
Yellow #5 Banned in Norway and Austria.

Studies have shown a connection with dyes and ADHD and Cancer.

* How to Limit Exposure*
* Read food labels
* Use natural food coloring instead
* Read all labels because these dyes are found in a variety of other products like lotions and cosmetics

More Info:
ABC News : http://abcnews.go.com/Lifestyle/Food/11-foods-banned-us/story?id=19457237

PubMed Health : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957945/

Do not let this information frighten you but encourage you to make healthier choices.

Peace To You,

Amanda Chalifour