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Serotonin - Connection to Gastrointestinal (GI)

9/22/2013

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Serotonin is an important brain chemical that helps to elevate your mood and stop you from feeling down or depressed. While there are chemical ways to increase your serotonin levels, there are also numerous natural ways too. 
A presentation video, geared towards medical doctors, explores the relationship between the enzyme, serotonin, and its receptors in the gut, and Irritable Bowel Syndrome. The purpose of the video presentation was to visually convey this complex, yet fundamental mechanism, in hopes of creating new therapies for the treatment of IBS. Extensive knowledge of the workings of the gastrointestinal system and associated neural network was required in order to accurately depict the abstracted, microscopic spaces.

Below is a discussion of some of the natural ways that you can boost your serotonin levels to get feeling happy, fulfilled, and energized again.

What causes the dip in mood?
Though serotonin is typically recognized as a brain chemical, the majority of this neurotransmitter is produced in our digestive tract. Serotonin exerts powerful influence over mood, emotions, memory, cravings (especially for carbohydrates), self-esteem, pain tolerance, sleep habits, appetite, digestion and body temperature regulation. It is often thought of as our “happy hormone,” especially because its production increases when we’re exposed to natural sunlight. And let’s face it, after months of being stuck indoors, most Canadians are battling low serotonin levels come springtime.

Production of serotonin is closely linked to the availability of vitamin B6 and the amino acid tryptophan. If our diet lacks sufficient protein and vitamins, we run a greater risk of serotonin deficiency. We may experience a dip in serotonin in relation to physiological causes, dieting, low protein intake, digestive disorders and also stress, since high levels of the stress hormone cortisol rob us of serotonin. When we measure our current lifestyle against all the elements necessary for the body’s natural production of serotonin, the wide-ranging epidemic of low serotonin is certainly not surprising. Add in chronic stress and out-of-control multitasking — two of the main causes of serotonin depletion — and it’s no wonder many of us suffer from depleted serotonin.

Natasha Turner, N.D. is a naturopathic doctor; 
In my professional opinion, serotonin deficiency has become an epidemic of equal proportion to obesity. I also believe this parallel is no coincidence. Lets take a look at what you can do to ensure you keep your serotonin levels up:

1. Start pretending it’s summer
By this I don’t mean put on shorts and sandals and stand outside shivering — although the weather’s slowly creeping up. What you can do is engage in activities that get you excited for the warmer weather like planning your summer vacation (with a countdown on a calendar), booking some time at a cottage, confirming camping weekends, going for a pedicure (after a winter hiding in boots everyone needs a good pedicure) and even rescuing the barbeque from hiberation. I know the smell of a barbecue makes me feel like summer is coming.

2. Alleviate sadness with 5-HTP
A derivative of tryptophan, and one step closer to serotonin, 5-Hydroxytryptophan (5-HTP) has been found to actually be more effective than tryptophan for treating sleeplessness, depression, anxiety and fibromyalgia. As an added bonus, it has a positive influence on your weight and can curb an out of control appetite – another reason why it’s a great supplement going into the warmer months. In one Italian study, women who took 5-HTP lost 10 pounds over 12 weeks, compared to two pounds in the placebo group.

3. Calm your brain with a B vitamin
I recommend that my patients keep a B-complex at their desk during times of stress. High total intakes of vitamins B6 and B12 are associated with a lower risk of depressive symptoms over time in community-residing older adults, according to the results of a cohort study reported in the American Journal of Clinical Nutrition. Vitamin B6 in particular supports the production and function of serotonin, melatonin and dopamine in the brain.

4. Smile with St. John’s Wort
This herb has been proven effective for easing mild to moderate depression. It appears to work as a natural SSRI (selective serotonin re-uptake inhibitor) by preventing the breakdown of serotonin in the brain.

5. Add inositol to your smoothies
Naturally present in many foods, inositol improves the activity of serotonin in the brain. As a supplement, it’s an excellent choice for alleviating anxiety and depression and supporting nervous system health. I use it in powdered form and add it to my daily smoothie or a glass of water before bed. Inositol is very effective for calming the nervous system when mixed with magnesium.

6. Follow the light
There’s a pretty good reason that Canadians love their patios – after being stuck inside all winter, we can hardly wait to get some fresh air and sunlight. Heading into the sunshine, even on a cool day, is the quickest way to boost your mood (and burn some belly fat). If you do this first thing in the morning on an empty stomach you will not only burn 20 percent more calories, you’ll jumpstart your mood for the entire day.


Find out what makes you feel good and put it into action.  |  Head out for a morning walk to boost your serotonin levels.
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Metabolism 101

9/20/2013

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Simply put, metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself. The rate of your metabolism depends on the interaction between the number of calories you consume, the number of calories you burn while eating and exercising, and the calories you burn based on your individual genetic makeup.

How can you increase your metabolism? Well, there’s not much you can do about your genes (they only account for a measly 5% of total daily calorie consumption anyway), which means the best way to rev up your metabolism is to increase your body’s need for energy.

“Your body can burn calories from either fat, protein, or carbs,” says John Berardi, PhD, CSCS, president of Precision Nutrition, and author of The Metabolism Advantage. “Of course, you’d rather it burn fat calories, but your body isn’t wasteful; it will burn fat only when it needs energy.”

One such time is during exercise, but it’s difficult to exercise all the time, especially if you’re stuck at a desk all day. Luckily, your body requires extra energy at other times, too, such as during the first hour or two after intense exercise like interval training and weight lifting. This is called the “afterburn” effect, Berardi says, and it can last for up to 24 hours. Strength training with heavier than usual weights uses up energy, too -- in order to repair small (healthy) muscle tears.

And simply being more muscular boosts your body’s energy needs. Each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself -- and with no effort on your part. You can also increase your metabolism by eating foods that require extra energy to digest and metabolize; for example, protein. Your body burns twice as many calories digesting high-protein foods as it does foods that are high in carbs or fat.


Foods That Boost Your Metabolism

There are certain foods that boost a body process called metabolism. By increasing this process your rate of fat and weight loss is increased. You may be surprised by some of the foods listed...

Being concerned about your fitness is a good thing, and you obviously know that the only way to become fit is by exercising and eating the right diet. However, there’s one more factor which can make a difference by speeding up the process of becoming fit, and that is boosting your metabolism. If you can make your metabolism work better, then it greatly affects your chances of remaining fit.

You may think that the factors determining the metabolism of an individual, such as age, sex, genetics, and body type cannot be controlled by you. However, there are certain foods that are known to boost your metabolism and make it work better. In this way, you are increasing the chances of losing weight and becoming fitter and healthier.

What are these magic foods that can boost your metabolism? You may be surprised to see some of them on this list because of how common they probably are, which is why you may have ignored them in favor of some other exotic fruit or foods which are being touted as the next best thing in the fitness world. Here’s a look at some of these foods which researchers have found to be the best when it comes to increasing your metabolism:

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Water – Yes, water is one of the best things that you can consume to increase your metabolism and lose weight. People who don’t drink enough water often have slower metabolism, which in turn affects water retention and makes them feel bloated. When you drink enough water throughout the day, you burn more calories. Water also prevents binge eating because it significantly curbs your appetite by making you feel full.

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Lemons - Lemons are amazing for your health! Not only do they help protect your immune system and alkalize your body, but they also work to boost your metabolism and aid with weight loss. How do lemons help you lose weight? Lemons help to increase your metabolic rate, thus allowing you to burn more calories and store less fat. They work to slow down the rate of starch digestion, helping to keep blood sugar balanced. This prevents spikes in insulin and reduces fat storage. Starting your day with some lemon water helps to ignite metabolism and give your body a kick start for the day.  Add lemon to your tea, salad dressing or squeeze some on top of your favorite meal.

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Cayenne Pepper - Cayenne pepper can stimulate metabolism up to 20 per cent and is a great spice for weight loss! 
How it works; Cayenne pepper stimulates metabolism by heating up your body, thus burning more calories.  It stimulates your body's metabolic rate and also helps to clean fat out of the arteries.


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Yogurt -  Yogurt contains high levels of protein, which causes an increase in metabolism because proteins require a lot of energy to break down. Yogurt with added fiber, causes an even larger boost because fiber also requires extra energy to be broken down.

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Green Tea - A study found that green tea extract resulted in a significant increase in energy expenditure (a metabolism ‘boost’).
Over a 24-hour period, green tea extract increases the metabolic rate by 4%. These effects are due to the high concentrations of catechin polyphenols found in green tea. These work to help intensify levels of fat oxidation and thermogenesis (the rate at which your body burns calories).


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Broccoli - Broccoli is a food that requires minimal preparation and gives your metabolism a huge boost. Whether you choose to consume fresh or frozen broccoli, the calorie burning benefits of this leafy green vegetable remains the same. Broccoli gives you tons of vitamins, minerals and nutrients. If you don’t like to eat plain broccoli, try adding it into your favorite pasta or use it as a topping for a vegetable pizza.

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Omega-3's - Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. A study in Obesity Research found rats that ingested large doses of fish oil while exercising lost weight. Take omega-3 fatty acid supplements. Hate the fishy after-burp? Also, try flaxseed oil, walnuts, or eggs fortified with omega-3s. Or check out our Arctic Sea supplements (by Forever) that have no fishy taste.

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Eat more protein.  A 2012 study published in the Journal of the American Medical Association found that people who ate more protein had a higher resting metabolic rate. Women often don’t get enough, so have some lean protein such as fish, chicken or eggs with every meal, and enjoy protein-rich snacks such as a handful of almonds.Your body digests protein more slowly than fat or carbs, so you feel full longer (this is especially true when you have it for breakfast). Plus, it may also give your metabolism a bump. In a process called thermogenesis, your body uses about 10% of its calorie intake for digestion. So, because it takes longer to burn protein than carbs or fat, your body expends more energy absorbing the nutrients in a high-protein diet. Another bonus: One recent study from Purdue University found that diets higher in protein may help preserve lean body mass, which is the best fat-burner of all.

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SP, with Love... Sonia's Perspective on Mind, Body, Spirit

9/11/2013

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Yesterday we obeyed kings and bent our necks before emperors. But today we kneel only to truth, follow only beauty, and obey only love.
There are many appropriate clichés we've often heard. The following two resonate with me and are so true to most lives; "you don't know what goes on behind closed doors" and the"truth hurts" and with my interpretation (perspective) even behind those closed doors there is much more that is unknown unless the real truth is revealed!  Your own truth. 
My belief is that you cannot really know yourself or another human beings truth unless you totally know your own first. Loving yourself can only come with knowing who you really are, where your perspective is coming from, your true essence, real purpose; ultimately your Spirit your Soul!  

Please do not underestimate this truth as it's there in all of us except many choose to deny and or ignore it. Thankfully throughout my life, the questions for WHY has lead me here to you. Due to my search for ultimate Love, the truth and comprehension of my soul, finding it and sharing it resulted in "SP, with Love ...", just one more of my life's purpose. Wishing you all the same benefits to truly loving yourself and discovering your inner beauty to what is really "behind those closed doors" and "your truth"!
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Launching today, a new EVENT for my Aloe Vitality Blog and have called it,  "SP, with Love..." 
The concept behind it came to me for some time now and in many forms. Just as an example of my unusual perspective of why I've called it "SP with Love..." it partly came from the romantic movie "PS, I love you..." as well as a "postscript" to finish off a note, letter, email... 
In other words, in addition to or as the last thing you would want to finish off with. SP, is my PS with LOVE!
I will share my truest "raw" perspective from my own personal and professional experiences; beliefs, values, morals and principals, all behind the scenes and appropriately done! Have high hopes that my belief in dignity and integrity will be obvious with my perspective and that it can help inspire others mind, body and spirit!
This kind of exposure and concept has been given much thought and consideration... it won't be easy to reveal my true "raw" self to the world. I have been conditioned to believe that the more you reveal of yourself, the more others may criticize.  Putting out this kind of information can certainly question anyone's security and leave you vulnerable.  Fortunately, I am being fearless and doing it anyways!  
Clarity comes mainly to me with effective communication, understanding and empathy and that has all been real essential to my development and well-being. Having introspective has not always come easy to me but necessary for my soul's purpose... 
"Sonia's Blog", my FORUM and for over 3 years now, I've tried only to share more value on the physical health benefits (BODY) to you as opposed to the focus on your mental health benefits (MIND). Fortunately though, I have realized that our heart, my heart wasn't in it fully. Our heart is the most precious organ to our bodies and its controlled way too much by our mixed up minds. Of-course, all depending on the intensity to your sensitivity... I and certainly many have underestimated the value and amazing connection or awareness between the Body (heart) and the Mind.
In this photo to the right, taken of me last year in my home office, there is a very appropriate quote behind me stating; 
"LIFE ~ what lies behind us & what lies before us are tiny matters compared to what lies within us."  Do not know the real source of who said this but since researching it, I discovered; "This quotation is especially beloved by coaches, valedictorians, eulogists, and Oprah Winfrey. It usually gets attributed to Ralph Waldo Emerson."   Funny enough, I am a huge fan of Emerson's philosophies, and he said “What lies behind us and what lies in front of us pales in comparison to what lies within us.”! Based on staying true to my mission for wholesome wellness from the inside out, here is SP with Love...


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    Welcome!

    about the Author

    Sonia is an advocate for 'Natural Alternatives' while sharing easy everyday solutions.
    Her goal is to introduce  practical and natural strategies in our lives as opposed to the accessible conventional ways that our society has so adapted to. She is determined and continuously researching alternatives to cultivate healthier wellness methods. Her life has not been an easy one but she persevered and is truly empathetic in nature and completely interrelates with others. Due to her experiences Sonia has a real understanding of the difficulties that our busy lifestyles and culture bring and wants to help.
    Sonia maintains years of business knowledge, holistic passion and enthusiasm for change. Here on her blog you will meet some of her discoveries and revelations.

    Sonia's Blog is produced to offer information for natural wellness solutions with an easy to follow blueprint for living well and enjoying life!

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