Thursday, July 28, 2011
Friday, July 8, 2011
(movie shines light on how big companies have been ravaging the earth to make as much monetary profit as possible -
in the movie they refer to tomatoes you find in massive supermarkets as 'nominal tomatoes'
so little nutrients in them, not to mention pretty devoid of flavor --
compare to a ripe luscious red juicy orb you'd pick from some well-tended family farm's garden -- nutrient-dense and bursting with flavor
vast fields of plants subjected to commodification -- veggies yanked before they're even ripened -- covered in pesticides and who-knows-what's inside
onto the truck they're packt -- then in many cases flown over seas (all that fuel burned -- all that exhaust blown into the air) ---- to onto shelves or bins in some giant 'supermarket'
that all to say: be sure you are getting your food from organic and natural food stores e.g. Whole Foods, Westerly, Lifethyme, Earthmatters, list goes on..
when possible steer clear of 'nominal' fruits and veggies sold at supermarkets or cheap delis;
big businesses that tend to focus more on the bottom line than on the treatment of the earth
Ok, time to shift to Neurotransmitters ------ brain regulators
Our Key Stimulatory Neurotransmitters include:
Dopamine: turns on the brain -- the body makes dopamine from L-tyrosine -- several vitamins and minerals are needed for the conversion
Noradrenaline: contributes to upbeat moods, alertness, motivation
Adrenaline: 'fight or flight' -- epinephrine instantly sharpens the mind
Phenylethylamine: promotes feelings of love and bliss
Key Calming Neurotransmitters:
Serotonin: hepls maintain restful sleep
Gamma-aminobutyric acid [GABA]: helps with calmness and mental focus, filters out distractions
Melatonin: helps make us sleepy
Vitamins : )
B-Vitamin Complex: an excellent first choice for those who would like to "brighten" their moods
suggestion: take a high-potency B-complex supplement, which contains 50-100mg of B1, B2 and B3
* be sure to buy any vites from legit health food stores like ones listed above rather than off the shelf of franchises such as RITE AID or CVS
B1 [thiamin]: A study at the University of Whales found that students who took 50mg of B1 daily for 2 months felt more composed, clearheaded, and energetic. "Their reaction times sped up as well". suggestion: 50 -100 mg daily
B2 [riboflavin]: combats migraines -- if you know someone who suffers tell him/her to stock up
B3: helps with serotonin production
Vitamin B6: "the single most important B vitamin in terms of mood"
*if taken too late in day however it "can increase dream intensity"
suggestion: 50 -100 mg daily
B12: deficiencies of vitamin B12 can sometimes cause "brain fog"
suggestion: 100 - 1,000 mcg daily ---- * the sublingual form will bypass digestion time-frame
Folic Acid: works with B vites to make neurotransmitters
sug: 400 - 800 mcg daily
Choline: also works with B vites
sug: 200-500mg daily
Vitamin C: a great vitamin -- load up 1,000 - 5,000 mg daily
protects brain cells against toxicity
D3: builds strong bones, maintains muscles, reduces risk of skin cancer
Also, has "impressive anti-depressive benefits" -- good for chasing away wintertime blues
sug: 2,000 to 5,000 IU daily
Chromium: helps regulate insulin function and blood glucose
Magnesium: influences heart rate and muscle tone.. can reduce muscle tension
Omega-3 fish oils: Yeyaa I just got a bottle of 100% Norwegian capsules -- good stuff =)
Found in coldwater fish (e.g. salmon). "They are incorporated into the walls of brain cells, where they increase the activity of genes involved in neurotransmitter activity and connections between brain cells."
Phosphatidylserine: enhances communication between brain cells.. reduces the release of cortisol.. can improve memory, mood, and reduce "neurotic" behavior
5-HTP -- promotes restful sleep
L-Tyrosine: may help people who lack drive
N-acetylcycteine: immune enhancer
Gingko: improves thinking speed and memory, can increase blood circulation, leading to better oxygenation and delivery of nutrients to brain cells.. boosts activity in genes involved with speech, logic, and emotional responses. "In a British study, students taking gingko supplements had improvements in memory and faster thinking processes."
sug: 90 to 200 mg daily
Ginseng: considered an 'adaptogen' because it helps people to adapt to stress. aids memory
Rhodiola: sometimes described as "Russian ginseng" is a potent stress-buffering plant.
enhances both mental and physical performance. promotes repair of injured brain cells.
St. John's Wort: what a name huh.. an anti-depressant
Other Important Nutritional Compounds:
Probiotics: "good" bacteria that inhabit our digestive tract. aid food digestion, make small amounts of vitamins, help immunity.. the human gut contains 10 times the number of bacteria as cells in the entire body. research has it's origin with the idea that the gut functions as a "second brain"? --- I recommend drinking Kombucha -- contains billions of micro-organisms =)
Resveratrol: plays a key role in longevity in many species, including people
Neurotransmitters help with mod problems such as:
Anxiety, nervousness, tension
Impulsiveness and Distractibility
Irritability, Anger, Aggressiveness
Driving this home
Omega fish oil pills
Ginko Biloba pills
good strong green tea
fresh fruits and veggies
raw cashews (mood enhancers)
Maca -- sprinkle on cereal
Goji Berries :d
boil your water to clean it -- then let it cool in fridge (refrain from drinking bottled water -- watch the documentary 'Tapped')
research B17 -- found in the seeds of apricots
'earthing': walking in grass without shoes -- beach too -- touch trees and rocks
travel into nature time to time and breath fresh air
breathing exercises -- through nose to expanding belly
meditate and pray for God to bless your health
could go on and on -- what suggestions and advice can you think of
Healthy eating friends!
Imagine you and your friends eating fresh, nutrient-rich foods and ridding 'brain fog' and experiencing a surging energy and sharp thinking
why is it that so many people are scraping with their fingernails to pay bills and have to skip meals or buy 'nominal' foods to stick in mouth to make hunger go away
time to put nutritious foods into the hands of people
imagine a group of optimally functioning human beings
the way we live as humans has to change
be a part of making the community you live in cognizant of what they are eating and drinking
2011, The Year of Clarification
Tuesday, June 14, 2011
'Food and Your Mood'
yes catchy title of booklet written by Jack Challem
the booklet came from a lively Natural Foods conference this past wknd in NYC
Here is an overview of its contents
'you can control what you eat, and you can reap the myriad health and mood benefits of optimal nutrition'
'scientific research shows that what we eat, or neglect to eat, can also affect how we behave.'
'nutrients provide the building blocks of our brain's biochemistry, and these nutrients influence the production and activity of
'physician Michael Gershon, MD, has called the gut our "second brain," because of how its extensive network of nerve cells interact with the brain and central nervous system.'
pretty basic, sensible.. -- then book dips into 'the stress-sleep connection'
this is pretty relevant -- seems a number of people you see in big cities are bumbling about rather zonkt
'studies have found that sleep-deprived people have the slower reaction times of someone who is drunk'
many people try to compensate by guzzling coffee -- which can spike mood then dip -- the crash..
(elevated cortisol levels = no bueno)
rollercoaster blood suger levels can breed Jekll-and-Hyde mood swings
glucose levels are all over the place - the person gets bit by the drowsy bug and feels like napping on his/her desk
'improvements in eating habits and the prudent use of nutritional supplements to enhance certain aspects of brain chemistry' help in warding off toxic stress
'a diet reletively high in quality protien and low in starchy and sugary foods can usually improve blood glucose levels.
breakfast stands as most important meal of day
here's a great bfast: eggs (protien) steel-cut oats, and fresh berries - throw in nuts if like
if you do wax sad -- start pumping in B-Complex vitamins
can often reduce depression; chase the clouds away = )
St. John's Wart too (Yogi makes a tea) and omega-3 fish oil (capsules)
Vitamin D -- take it in though eyeballs -- go out on a brisk walk -- and take vitamin D pills
resist the urge to multi-task -- if you really feel like you are going bonkers at work -- like start feeling shortness of breath -- give yourself 'time outs' -- 'take three or four very deep breaths.. remove yourself from stimuli, place your hands on a heavy desk or wall, close your eyes, and visualize a calmer setting.'
man, what kind of world do we live in.. -- I do recall hearing a girl who was working on Wall Street say that after working outrageous ammounts of hours she'd curl up on a mat under desk, snooze for a bit, rise, and get back to the job
awful -- terrible for the body and brain -- not to mention soul
'people actually get more work done by completing one task at a time'
'practice being mindful'
"nutrasocial" factors: upbringing, education, advertising, peer presure, and stress
'nutritional habits that are good for the heart are also good for the head.'
'think in terms of nutrient density'
maximise your meals -- go for salmon and veggies over a big plate of sappy pasta
'Opt for fresh food'
Indians have a word 'prana' which refers to 'life' in food
try to eat food fresh-plucked --- radiating with life
if it sits around nutrients tend to 'leave the building'
'focus on quality protiens'
they stabilize blood sugar levels
the key chemical building blocks of nuerotransmitters
fish, poultry, lean meats, eggs, legumes, nuts
try to include quality protiens in each of your three daily meals
'include high-fiber vegetables and fruits'
greens salad -- olive oil and vinegar dressings
berries (blue, black, rasp) and kiwifruit
'saute and steam veggies'
don't overcook (kills off nutrients)
watch out for starches
don't hog out on fries and other such 'low-density' foods (includes pizza)
esp if you'r kinda chubby already -- that bread will turn right to fat and bulge
'limit caffeine intake'
i really like coffee -- moving forward i'm limiting it to a cup a day -- and only rrreeally good stuff
* no white sugar or those weird sweeteners (obvs) -- touch of wild honey is yum -- and organic milk
limit intake of sweets and booze
if you are 'getting drunk' you are destroying countless brain cells and are a dummy
Avoid "trans fats" found in hydrogenated oils
don't eat gross processed food with oil in it e.g. cheap processed peanut butter
Ok, this note deals primarily with eating
in the next one I'll focus on supplements
bis dan, fine-tune those neurotransmitters friends = )
Saturday, April 16, 2011
the story opens with a little boy in the 'Stabbur' (Norwegian cottage) talking to his ill mother
- ▼ July (2)