For most of us, a little bit of weight gain goes hand in hand with the holidays. We tend to consume a lot more food for longer periods of time. However, not only does this increase in food lead to holiday gain, so does stress. One tip from my book, Serial Killers, is that if you limit your carbs to one meal a day you will be much less likely to gain weight over the holidays. This means that if you know you are planning on having big supper, start your day with only protein and good fat for breakfast and lunch and then consume your carbs at your big meal.
Do you know that when you are sleep deprived your body secretes extra cortisol and insulin? Both of which make you store fat. So that power nap (15-30 min) is not only refreshing, it is essential to maintaining healthier cortisol levels.
Try to keep the drinks to a minimum. Alcohol is a sure way to pack on pounds over the holidays. Many of these delightful holiday cocktails can easily pack on 250 calories each!
I can't emphasize enough the importance of staying active. Even a 15 minute high intensity workout will go a long way towards helping you maintain your weight and fight off the effects of stress.
5. Increase Fibre
Try to consume 30-40 grams of fibre everyday. Soluble fibre found in apples and broccoli will literally scrub the bowels and remove extra fat. Two tablespoons of oat bran or our Ultimate Fibre Plus Powder in a smoothie can be a major fat buster.
16 oz of water will increase your metabolism by 24%, 60 minutes after consuming it. That is incredible! Yet we do not drink enough water. Drink more water, increase your metabolism.
7. Vitamin D
Keep your vitamin D levels high. Taking 5000 I.U. of vitamin D a day will help your immune system stay strong.
Avoid Transfats. You've heard of all the nasty stuff this does to your health, but did you know that transfats also prematurely age the brain, increases the risk of heart disease by 47% in women and is a significant cancer risk.
There you have it, my top 12 tips for Christmas. I should also mention, have fun and enjoy yourself! T'is the season and it only comes around once a year. Thank goodness!
Winter is hard on the skin and as a result our skin tends to get dry. This occurs when the natural oils are depleted. The fact that we also subject our skin to repeated contact with soaps and chemicals leads to more dry skin. The skin is the largest organ our body has and is responsible for absorbing substances and expelling toxins among other functions. To have vibrant skin one must make sure they are not dehydrated. Drinking 2 litres of spring water daily goes a long way in promoting healthy skin. In fact, a majority of dry skin issues are resolved when 2 litres of water is consumed.
It is important to understand that healthy skin requires proper nutrients both internally and externally. For example, a diet rich in healthy oils such as coconut oil, flax seed oil, macadamia nut oil, hemp seed oil or olive oils are essential for healthy skin. However, an often overlooked aspect of skin care is probiotics.. Probiotics increase the ‘good’ bacteria in the gut, which can help to minimize or even neutralize the effects of bacteria that are detrimental to health. Good bacteria can also help to inhibit the growth of disease producing bacteria as well as aid in the synthesis of vitamins, improve the uptake of minerals and stimulate the immune system. Since the skin is a reflection of inner health, it’s not surprising that if you suffer from digestive disturbances, your complexion may become sensitive, appear unhealthy, discolored, and pasty.
In our clinic, aside from diet, we recommend fish oil combined with our Navitol to keep skin vibrant and healthy.Externally, our Revera Moisturizing Gel, which contains our exclusive pine bark extract (an extremely potent antioxidant), is a powerful moisturizer that penetrates deep into the collagen level of the skin. This leads to an increase in skin elasticity and thus prevents wrinkles.
Opposed to what mass media would like you to believe, you don’t need to go out and spend $100 or more on some fancy skin cream to have a glowing complexion. Great skin starts from the inside out.All of these tips should not only lead to healthy skin, but they are good important for overall health as well.
FATIGUE PROOF YOUR HOLIDAYS
Have You Had Any ZZZZ’S Lately?? You are going to WANT to read this!
You’ve worked hard all day, only to go to bed… and not be able to turn your busy-brain off. We have information overload assaulting our senses all the time during the holiday season.
Do you have to work to sleep?
With sleep deprivation do you have a disabling energy deficiency?... A constant feeling of not being well? Are you getting up not feeling rested and sleepy all day long? Along with… No motivation, poor concentration and difficulty in making decisions… daily tasks gruelling to carry out?
Sleep loss increases the risk of high blood pressure, inflammation, weight gain, and diseases associated with these risk factors, such as diabetes and heart disease. The effects of sleep loss build up insidiously and results in decreased performance, poor mood, and health problems. Adequate sleep time helps keep hormones that control blood sugar in check.
There are ways to tackle sleep problems that don't involve major medications or extreme measures. Simple measures can often be taken to stop sleep problems in their tracks.
The best way to start with trying to solve sleep problems is to attempt and figure out why they are happening. If pain is the cause, for example, sleep problems will often go away if this issue is addressed. Other issues that can cause sleep problems include stress, poor bedding, bad lighting in a room, medications and even diet habits.
Simple solutions for tackling some of the most common causes of sleep problems include:
1. CHANGE YOUR LIGHT BULB!
During the late fall and winter season people spend much more time indoors. White fluorescent bulbs can trigger the release of adrenal gland stress hormones. Instead use full-spectrum bulbs which can mimic sunlight (sold in most lighting stores) in an area of the house that you tend to spend the most time. This allows your body to produce additional melatonin that aids in falling and staying asleep.
2. SNACK ON ENZYME RICH VEGETABLES
The thousands of plant enzymes that are found in vegetables help your body convert food into the energy that fuels muscle and brain cells. However, researchers have found recently that up to 100% of these plant enzymes are destroyed within five minutes of cooking. Therefore, eating the veggies raw is the most beneficial way.
3. BEDDING CHANGES
Consider bedding changes to help with sleep problems. Better pillows, body pillows and other similar items can often help, too.
4. CHANGING POSITION OF YOUR BED
This can help with sleeping problems. If light tends to come in and cause waking when it's not wanted, adjusting the position of the bed can help solve sleep problems or wear a face mask. Early morning noise or just a very light sleeper wakens you up early? Try using ear plugs.
5. SETTING A BEDTIME
This sounds like something that should fit a child only, but that's not the case. When a schedule is followed (most nights) some people find their sleep problems melt away.
6. EXERCISE AND DIET
When diet and exercise issues are addressed many people find their sleep problems go away. Eating right and getting active can help sleep come faster and easier, plus it can help with overall health, too. Adjusting eating times, too, can be very beneficial.
7. NATURAL REMEDIES
Many people find simple decaffeinated teas and other more natural remedies work to lessen sleep problems. Taking a Magnesium Citrate supplement and a warm bath with magnesium sulphate (Epsom Salts) just before bedtime can also help de-stress and relax.
8. GET SOME HOUSEPLANTS!!!
Levels of ozone- a low grade air pollutant that accumulates in houses closed up in the winter and triggers fatigue. Their green leaves soak up the ozone improving the indoor air quality-and your energy level.
9. OPEN YOUR WINDOWS
Crack open your windows for 10 minutes in the morning and let the fresh breeze flow through the house and this can cut down on indoor ozone pollution by 50%.
The first, most basic, most important, and most abused function of sugar is to provide energy. It does provide energy; it is what our bodies convert into energy, whether we get it from a candy bar or a baked potato or a bowl of oatmeal.
HOWEVER, the body does not need nearly the amount of sugar that the average person consumes. And the worst way to get sugar - or energy from sugar - is to eat food that is high in sugar or composed of only simple carbohydrates, (anything made with white flour). Eating that type of food results in what is called "a sugar buzz." The body gets a brief energy rush from the simple sugars that it receives in a high level and processes quickly because they are in such a simple, absorbable form.
BUT the energy rush soon ends, causing the body to "crash," usually resulting in an energy level that is lower than the original, pre-sugar-rush level and the cravings start all over again.
Refined sugars contain no nutrients (vitamins and minerals) of their own. So in order for them to be absorbed by the body, they have to use the nutrients already stored in the body. They thus reduce the levels of essential minerals and vitamins in the body without providing any benefits.
ENJOY ALL OF YOUR HOLIDAY FAVORITES WITH THESE SUGAR REDUCING TIPS
1) Consume less than 5 grams of carbs within a 5 hour time frame (the amount of time for which carbs can potentially affect blood sugar). The rise in blood sugar is minimal enough that the pancreas does not release insulin. When the blood sugar rises too high there is an increased craving for sugar when the blood sugar starts to fall. Too much sugar depresses the immune system by preventing Vitamin C from doing its job. The reduced carb intake also depletes sugar stores in the liver and muscle cells causing the cells to burn fat for energy.
2) You can limit the post-meal rise in blood sugar by 50% and limiting insulin spikes by taking 2 tablespoons of vinegar before each meal. Vinegar has the ability to slow carbohydrate digestion in the stomach. This is the best kept secret in Hollywood!
3) Just sprinkling on ½ teaspoon of cinnamon daily on toast or cereal can reduce blood sugar levels by up to 29%. This spice contains methylhydroxychalcone polymer, a long name for a compound that activates insulin receptors on cell membranes. This ensures that blood sugar is quickly used for energy rather than converted to fat and stored. Cinnamon buns do not count!
4) Drink 8 ounces of low sodium vegetable juice a day because the juice’s vitamin C and potassium are linked to fat oxidation and lean muscle tissue development reducing carb cravings.
Heartburn is a burning feeling rising from the stomach or lower chest up towards the neck. It is caused by acid from the stomach backing up into the gullet (esophagus or swallowing pipe).
If you get the holiday season “HEARTBURN” then eating lots of high fiber foods that cuts acid reflux by up to half, is the answer to control acid reflux. High fiber soaks up stomach acid before it can creep into the esophagus. Any 100% wholegrain bread, as well as brown rice, whole oats or barley are good high fiber choices.
A study suggest that eating an apple a day, because of the pectin content- a soluble fiber found in fruit, can halt heartburn for 64% of patients. Pectin makes an acid reducing foam that lasts up to five hours.
BONUS: the foam rises to the surface of the stomach, creating a “lid” that keeps acid from travelling upward.
TIPS TO AVOID THE WINTER TIME “BURN”
People who take at least 30 minutes to enjoy a leisurely meal are 32% less likely to suffer heartburn than folks who finish ion less than 10 minutes.
Chewing gum for thirty minutes after meals can prevent heartburn by doubling the flow of acid-neutralizing saliva research has suggested.
Don’t like gum? Try ginger! It speeds the breakdown of heartburn triggering fats cutting flare-ups by 40%.
A toast to the holidays? For pain-free sleep avoid drinking alcohol at least three hours before bedtime.
If you do have heartburn as a result of Christmas season feasting drink a couple of ounces of Aloe Vera juice.
FOODS WITH HIGH GRAMS OF FIBER PER SERVING
Apple with skin, 1 medium-5 grams; Almonds-only 1 ounce contains 4.22 grams; Avocado - 1 medium 11.84 grams; Black beans, cooked, 1 cup-14.92 grams; Bran cereal- 1 cup 19.94 grams; Broccoli, cooked, 1 cup 4.50 grams; Green peas, cooked, 1 cup- 8.84grams; Kale, cooked, 1 cup-7.20grams; Kidney beans, cooked, 1 cup-13.33grams; Lentils, cooked, 1 cup-15.64grams; Lima beans, cooked, 1 cup-13.16grams; Navy beans, cooked, 1 cup- 11.65 grams; Oats, dry, 1 cup- 12.00 grams; Pinto beans, cooked, 1 cup- 14.71 grams; Split peas, cooked- 1 cup- 16.27 grams; Raspberries, 1 cup- 8.34 grams; Rice, brown, uncooked, 1 cup- 7.98grams; Soybeans, cooked, 1 cup- 7.62 grams;
For years Dr. Martin has DECLARED the benefits of taking a broad spectrum probiotic for optimal health. Humans normally carry several pounds of bacteria in their intestines and they are the key to digestion and when depleted the ph of the digestive system can be thrown off.
Friendly bacteria in the digestive tract play a key role in the metabolizing of food. Controlling heartburn is not just taking care of the stomach it also involves the upper and lower intestines. The Martin Clinic Probiotic contains 14 different strains of bacteria (the most powerful probiotic on the market) which give one complete coverage from sinuses to the digestive system to the reproductive organs.