So why does this derail so many people then?

After doing the math, $1.50/day would increase food costs per person by $550 annually. If you are a family of husband and wife with two kids, that’s $2200 extra per year. A single mom with two kids? $2200 on a single-income budget. You get the picture— this presents a very real burden for some families. We discovered that meats and protein-based foods had the largest price difference between healthy and unhealthy varieties. Switching to organic, free-range meats daily would quickly add up, and we don’t recommend eating meat daily anyways. Instead, we recommend for your 2014 New Year’s resolution that you go meatless at least 1 (and eventually, 2, 3, or even 4) days a week, and try more meals with economical protein-sources such as beans, nuts and seeds (all found in bulk). This way, you can shift towards a healthier more plant-based eating pattern while also having the highest-quality meat occasionally because you have offset its cost elsewhere. Keep your New Year’s resolution this year, and know you’ve made a change that is just plain smart, for your health and wallet alike.

Orsha

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Recipe by Terry Walters, LLC 

Serves 4

Ingredients:

8–10 Jerusalem artichokes
2 tablespoons extra virgin olive oil
4 garlic cloves, minced
2 tablespoons lemon juice
1 tablespoon minced fresh rosemary  (or 1 teaspoon dried)
Sea salt and freshly ground black pepper

Directions:

Scrub artichokes well and slice widthwise. Place cast-iron skillet over medium heat. Add olive oil and sliced chokes and sauté 2–3 minutes. Add garlic and lemon juice and continue sautéing 4–5 minutes. Deglaze pan with 1 tablespoon water at a time, as needed. Add rosemary, salt and pepper and sauté 1 minute longer or until chokes are caramelized. Remove from heat, add more salt and pepper as desired and serve.

Sterling Publishing Co., Inc.
A wholly owned subsidiary of Barnes & Noble

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Julebukking (Norway): Children dress up in costumes and masks, go door-to-door singing Yuletide Carols and are awarded with treats. Although this tradition may sound strange, many of our Christmas traditions extended from the Julebukk, including giving gifts, getting treats, and distinguishing the naughty from the nice.

Krampus (Austria): In Austrian folklore, Santa makes the rounds alongside a devilish and hairy sidekick named Krampus. Santa gives nice children gifts, while Krampus unleashes punishment on the naughty children—and the really naughty supposedly get taken away by Krampus in a sack and eaten for dinner…Yikes!

KFC Dinner (Japan): Forget a homemade Turkey dinner, the Christmas dinner du jour in much of Japan involves Kentucky Fried Chicken. In fact, it’s become so popular that customers are advised to place their Christmas dinner order two months in advance! Now that’s one tradition we simply can’t get behind.

The First-Footing (Scotland): Once the clock strikes midnight on New Year’s Eve all eyes await for the year’s first visitor. According to this folklore the first person to enter the home should bring an array of gifts, but more importantly, they are a predictor of the upcoming year’s fortune (the luckiest first visitor is a dark-haired man and unluckiest a blonde woman).

La Quema del Diablo (Guatemala): Guatemalans kick off the holiday season by collecting junk from their homes, building a massive,communal heap of trash on the street, crowning it with a devil symbol and setting it afire. The ritual symbolizes the purging of negative energy and bad spirits, allowing a clean start for the upcoming holiday festivities.

Yule Lad (Iceland): For 13 nights in December, children leave their shoes in the windowsill and each night while they sleep, 13 mystical Yule Lads descend the mountains to visit and leave gifts for all of the ‘nice’ children, and a raw potato for the ‘naughty.’ Although today these Yule Lads are likened to Santa, they were originally more sinister and used to frighten children into behaving.

The Cemetery (Finland): In Finland it’s customary to visit the graveyard site of deceased relatives on Christmas Eve, lay a lantern and light a candle. The vision is beautiful with the candles lit over the snow emitting a glow over the woods, and even those without deceased loved ones often partake in this touching tradition.

Now that you are wise to some fascinating traditions around the world why not make having a healthy holiday a new tradition for you and your family. Look for healthier alternatives for your traditional holiday meals, ensure you don’t skimp on sleep, and make fun active pursuits such as skiing or skating a new holiday tradition. And if you want to have a healthier and happier 2014 why not utilize some of myWholeLife’s innovative new health tools, such as online health consultations or tailored-to-you meal plans.

Happy Holidays!

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Serves 4

Ingredients

1 head butter leaf lettuce
2 golden beets, peeled and grated
2 red beets, peeled and grated
1 green apple, peeled and grated
2 large carrots, peeled and grated
1 bunch green onions, thinly sliced
3 large avocados
, pitted and sliced
1 bunch cilantro
¼ cup plus 2 Tbsp extra virgin olive oil

2 lemons, juiced
1 tsp celtic sea salt plus a pinch for additional seasoning
pinch black pepper to taste
½ cup raw pumpkin seeds, toasted

Directions

1. Rinse the lettuce leaves and coarsely chop.
2. Using the grater attachment of the food processor, grate beets, carrots and apple.
3. In a large mixing bowl place beets, apple and carrots.
4. Slice the green onion and chop the avocados and cilantro and add to the mixing bowl with the beets, apple and carrots.
5. Combine lemon juice, salt and pepper in a small mixing bowl and slowly add olive oil to emulsify. Taste and adjust for seasonings. Drizzle mixture on top of vegetables and toss until completely covered.
6. Place salad on a serving plate on top with toasted pumpkin seeds and a sprinkle of sea salt- if desired.

Enjoy!

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Say what now? 

We just love the message these guys are giving but have to do our due diligence on this one and see what the science is really saying—as, to our knowledge, there have not yet been studies performed on emotion and gene expression per se (although we think this is so cool, and hope that research takes this route soon). An interesting body of research we looked into does suggest that negative words, and negativity in general, do ramp up the amygdala (the part of our brain that processes fear and anxiety), which in turn inhibits the prefrontal cortex (the part of our brain that allows us to think and reason). So, it appears that negativity can make us more stressed and anxious, and less likely to think rationally or reasonably. This is very important and relevant neuroscience research that we can all apply to our lives in the way we chose to speak and behave, and whom we surround ourselves with. But gene expression? We will wait for more science to corroborate that one.

Orsha

The post Sticks and stones may break your bones, but words … can change your brain?!? appeared first on myWholeLife.ca.

Being Cold will Give You A Cold

Folklore says getting chilled, such as going outside with wet hair or getting your feet wet in the winter, will cause you to catch a cold. Researchers have published theories that both substantiate and disprove this folklore. For example, some studies have proposed that crowding of people in warm indoor places is what facilitates more rapid and frequent transfer of cold viruses in winter months. Other studies argue changes in the nasal passage when the body is cold allow the cold virus to invade and multiply causing illness. But, at the 2013 American Society for Microbiology conference, a research team at Yale reported what may be the most interesting theory. The research team reported that warm cells infected with the common cold virus were more likely to successfully undergo cell suicide, thus stopping the virus from replicating, while cells in colder temperatures were not as likely to self-destruct. In other words, being cold may lower your body’s ability to fight off a cold. Perhaps this old folklore has some truth behind it.

We All Put On Winter Weight

We would all love to blame our desire to fatten-up in the winter on an evolutionary drive to survive the cold, but that is likely not to be true. Fact: Cold weather actually stimulates higher caloric burning by your body. A 2013 study in the Journal of Clinical Investigation announced that frequent cold exposure increases energy expenditure and may counteract obesity. Sounds like we could all be thinner by taking a walk outside in the winter during our mid-day breaks. What’s causing the weight gain? It’s more likely the comfort foods, dreary days that make you feel anchored to the couch, and holiday stress that causes us to put on weight in the winter. According to a study published in Nutrition Review, holiday weight gain (the 6 weeks between American Thanksgiving and Christmas) accounted for half of our annual weight gain.

Turkey Makes You Sleepy

That post-festive feast coma is usually blamed on the turkey, as it is a good source of tryptophan. Tryptophan is an amino acid – the building blocks of proteins. The body uses tryptophan to make serotonin and melatonin. Serotonin is a neurotransmitter, which according to scientists, has some effects on sleep. However, the tryptophan in turkey is not enough to induce drowsiness. In fact, chicken contains comparable amounts of tryptophan as turkey, suggesting that if it’s tryptophan making us feel sluggish after our holiday feast, than we should also feel sluggish after eating chicken at a summer barbeque. The tryptophan in turkey is also a precursor to melatonin, a sleep-associated hormone. Melatonin helps people fall asleep and maintains the body’s internal clock. Truthfully, our drowsiness after a big feast is probably not caused by tryptophan at all. Our drowsiness after a holiday feast is likely caused by a combination of things: over stuffing ourselves with high fat and protein foods causing our body to divert resources to digestion; the sugar spike from dessert; topped-up with the drowsy sensation alcoholic drinks cause.  

References:

Roberts SB and J Mayer. Holiday Weight Gain: Fact or Fiction? Nutr Rev 2000 Dec;58(12):378-9. http://www.ncbi.nlm.nih.gov/pubmed/11206847

Anouk J, et al. Cold acclimation recruits human brown fat and increases nonshivering thermogenesis. J Clin Invest. 2013;123(8):3395–3403 http://www.jci.org/articles/view/68993 

Cold Viruses Thrive in Frosty Conditions. Nature May 20, 2013. http://www.nature.com/news/cold-viruses-thrive-in-frosty-conditions-1.13025

(Note: Research study not yet published in clinical journal, only reported in conference).

Johnson C, Eccles R. (2005) Acute cooling of the feet and the onset of common cold symptoms. Family Practice 22: 608-613. http://fampra.oxfordjournals.org/content/22/6/608

Eccles R. An explanation for the seasonality of acute upper respiratory tract viral infections. Acta Otolaryngologica (Stockholm) 2002; 122:183-191.http://www.ncbi.nlm.nih.gov/pubmed/11936911

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Health Benefits and Risks of Being a Super Sports Fan

He shoots, he scores! And, the crowd goes wild. You can hear their roar. Hundreds of excited fans flood the streets, waving their team’s flag proudly, while horns honk in response. In homes across the city, viewers at home jump in excitement while embracing their friends, with giddy grins on their faces. A last minute win – the true sports fan’s dream. With the upcoming line up of sporting events this winter including the SuperBowl and the Winter Olympics, sports fans of all kinds will be glued to the television. Rooting for your team can affect your health, both positively and negatively. It’s absolutely amazing that simply watching a sporting event can change your mood, elevate your stress level, alter your hormones, and the way you eat.

You’re In the Game

There is nothing quite like that feeling of glory when your team wins. Who doesn’t like to identify with successful people or teams and enjoy basking in the reflected glory? Psychology researchers suggest watching your favourite team win increases self-esteem, mood, cortisol [1] (a stress hormone), and testosterone levels.

When saliva samples of 21 male fans watching a World Cup soccer match were compared, testosterone levels increased in fans of the winning team and decreased in fans of the losing team. The Challenge Hypothesis can explain the rise in testosterone because testosterone levels of watchers increase in preparation to defend or enhance their social status.

During the 2010 World Cup finals between Spain and the Netherlands (since you’re itching to know, yes, Spain won), researchers observed 50 Spanish soccer fans and found similar elevated levels of testosterone levels, and elevated cortisol levels (wow, some stressed out fans). Interestingly, the younger and more avid fans had higher cortisol levels during the game.

Watching your heroes win or lose has physiological consequences. You are not just watching your sports team – your body is reacting and responding to the game. When athletes in a game were tested for hormone changes they experienced a similar increase in testosterone and cortisol during a win and decrease during a loss. Thus, the physiological effects sports fans experience watching the game are similar to those experienced by athletes in the sport.  It is almost like you are in the game.

The Scale and The Score

The outcome of the game is likely effecting your waistline. According to a paper published in Psychology Science in 2013, when fans’ favourite teams lose, it increases their consumption of less healthy food. The study found that on Monday, following a Sunday National Football League (NFL) game, fans in cities of losing teams ate more saturated fat and a higher number of calories than fans in cities where teams won.  The effect was greater in cities with more committed fans. Interestingly, in cities where the NFL team had not played on the Sunday there was no change in dietary consumption. Similar results were seen when the researchers measured food consumption of French soccer fans.

Listen up sports fans! Adorn your jerseys, paint your faces and get your best cheers ready – here comes an amazing few months of sports. But, remember no matter who wins the Super Bowl or takes home the gold medal your body is reacting to the outcome.

References:

Bernhardt PC. Testosterone changes during vicarious experiences of winning and losing among fans at sporting events. Physiol Behav. 1998 Aug;65(1):59-62. http://www.ncbi.nlm.nih.gov/pubmed/9811365

Cornil Y and P Chandon. From fan to fat? Vicarious losing increases unhealthy eating, but self-affirmation is an effective remedy. Psychol Sci. 2013 Oct;24(10):1936-46. doi: 10.1177/0956797613481232. Epub 2013 Aug 7. http://www.ncbi.nlm.nih.gov/pubmed/23925307

Van der Meij L et al. Testosterone and cortisol release among Spanish soccer fans watching the 2010 World Cup final. PLoS One. 2012;7(4):e34814. doi: 10.1371/journal.pone.0034814. Epub 2012 Apr 18. http://www.ncbi.nlm.nih.gov/pubmed/22529940

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The Big Picture

It may all come down to blood flow. When blood vessels are stiffened and hindered by plaque build up, blood flow is reduced. That limits the amount of oxygen that can be delivered to parts of the body, such as the brain. In the brain, when plaque in blood vessels reduces available oxygen, free radicals form and damage delicate structures. Damage in the brain over time leads to dementia, including Alzheimer’s disease.

Quick Insight into Alzheimer’s Disease

Alzheimer’s disease is a form of dementia in which the brain develops amyloid plaques, tangles and loses connections between brain cells. These physiological changes to the brain result in trouble with thinking, remembering and reasoning. At first, just a small area of the brain experiences physiological changes, but as the area expands more brain tissue becomes affected resulting in progressively worsening dementia.

Risk Factors for Alzheimer’s

Genetics, lifestyle and environment each affect one’s risk of developing Alzheimer’s disease. Of those we can control, research suggests that nutritious diets, physical exercise, socializing and stimulating mental activities may reduce the risk of cognitive decline and Alzheimer’s disease.

Disease Development Theories

For more than 20 years, the amyloid cascade hypothesis continues to dominate thinking as to how Alzheimer’s disease develops. The hypothesis is that a build up of toxic β-amyloid initiates a series of events that causes degeneration of the brain and symptoms of Alzheimer’s. According to a clinical trial at the University of British Colombia, as plaque builds in blood vessels and less oxygen reaches the brain, gene expression changes causing more β -amyloid plaque formation. In other words, as plaque builds up in the brain it spins a vicious cycle leading to more plaque, less oxygen and a worsening environment in the brain.

A Cholesterol Connection

For a long time physicians have considered high levels of cholesterol plays a role in heart disease and now researchers say it plays a role in Alzheimer’s disease. In the brain, high cholesterol levels stimulate an increase in β-amyloid, which forms deposits or plaques in neurons that cause Alzheimer’s disease. Studies have looked into the potential of cholesterol-blocking drugs as a treatment of Alzheimer’s by helping to block the production of β-amyloid plaque. Clinical trials using cholesterol-blocking drugs are showing positive results in reducing plaque formation in the brain, but do not appear to offer a cure or prevention. A natural alternative to these drugs is red yeast rice, which is not available in Canada. Or, glucomannan, some Lactobacilli probiotics and psyllium fibre can lower cholesterol through a different mechanism of action.

A Little Sunshine to Help

According to research out of Germany, published late in 2013, vitamin D3 appears to beneficially reduce amyloid peptide formation and helps improve its degradation. The study suggests vitamin D3 supplements may be beneficial in Alzheimer’s disease prevention. Vitamin D3 is available to your body in supplement form, or if it’s the right season (or you live at the right latitude) you can have your skin make it for you by exposing your skin cells to sunlight.

Time for a Food Swap

Lowering blood cholesterol levels is important for both reducing plaque formation in vessels around the heart, as well as β-amyloid plaque formation in the brain. Perhaps it’s time to replace deep-fried chicken wings and reclining chairs for chickpeas and a stationary bike. It’s also time to start thinking about a diet that reduces LDL – that’s one that minimizes refined, processed and simple sugars, and increases good fats (such as omega 3 and 6). A healthy diet may also include a glass of red wine.

Drink to Your Health

Cheers to your brain and your heart! Researchers have known for decades about red wine’s ability to promote heart health, called by scientists ‘The French Paradox.’ And, perhaps as no surprise, what is good for the heart may also be good for the mind: a glass of red wine helps reduce plaque build up in your brain. Population studies have found moderate consumption of red wine is linked to a lower incidence of Alzheimer’s disease. Scientists believe it is the resveratrol in red wine that can be thanked – resveratrol appears to enhance intracellular breakdown of β-amyloid, thus preventing plaque formation in the brain.

Inflammation in Alzheimer’s

Another area of interest to Alzheimer’s researchers is inflammation seen in the disease; yet, researchers are still unsure exactly how it is triggered. It may be caused by hypoxia (a lack of oxygen in the brain). Researchers have shown that when neurons are deprived of oxygen they increase their production of not only β-amyloid but of free radicals. Free radicals destabilize proteins, cell membranes and DNA causing damage. Luckily, we have antioxidants to neutralize free radicals, preventing damage. At the University of Leeds, researchers discovered that neurons that don’t get enough oxygen open more calcium channels, which leads to an increased chance of cell suicide. What is most exciting about the research at the University of Leeds is the calcium pathways that free radicals open can be closed by antioxidants.

Antioxidants for Health

There is a growing body of research suggesting that antioxidants are very helpful in the fight against Alzheimer’s disease. The Cache County Study investigated the effects of antioxidant vitamin supplements in over 4700 patients in the United States. They found the combined use of vitamin E and C, or a multivitamin including vitamin C, reduced prevalence and incidence of Alzheimer’s disease. Perhaps this connection between antioxidant intake and Alzheimer’s should come as no surprise – scientists have known for years about antioxidants’ ability to prevent heart disease.

Supplements with Promise

Alzheimer’s research is showing promising results in the areas of lemon balm extract, panax ginseng, alpha-lipoic acid, phosphatidyl choline and omega-3 fatty acids. Also, there are researchers debating as to the potential benefits of vinpocetine in dementia patients including Alzheimer’s. 

Today we know more about Alzheimer’s disease and how it develops. With so many similarities in its etiology to heart disease, there are many heart healthy lifestyle choices one can do that may also help your brain. What is good for your heart is good for your mind. 

Ways to Help the Heart and Mind

• Switch to a diet that promotes low LDL
• Eat lots of antioxidants
• Supplement with vitamins (E and C particularly)
• Reduce stress (meditate, yoga)
• Exercise
• Use your brain (puzzles, socialize, reading)
• Research natural supplements like lemon balm, omega-3s and vitamin D3

References:

Grimm MO et al. Impact of Vitamin D on Amyloid Precursor Protein Processing and Amyloid-β Peptide Degradation in Alzheimer’s Disease. Neurodegener Dis. 2013 Oct 30. http://www.ncbi.nlm.nih.gov/pubmed/24192346

Health Canada – Glucomannan Monograph. http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=105

Hoglund K et al. Effect of HMG-CoA reductase inhibitors on beta-amyloid peptide levels: implications for Alzheimer’s disease. CNS Drugs. 2007;21(6):449-62. http://www.ncbi.nlm.nih.gov/pubmed/17521225

Hypoxia and Alzheimer’s Disease. The Journal of Quality Research 2007, Issue 4. www.alzheimers.org.uk/site/scripts/download.php?fileID=156

National Center for Complimentary and Natural Medicine. Red Yeast Rice. http://nccam.nih.gov/health/redyeastrice

Marambaud P, Zhao H, Davies P. Resveratrol promotes clearance of Alzheimer’s disease amyloid-beta peptides. J Biol Chem. 2005 Nov 11;280(45):37377-82.

http://www.ncbi.nlm.nih.gov/pubmed/16162502

National Institute of Healthy Aging http://www.nia.nih.gov/alzheimers/publication/alzheimers-disease-fact-sheet

Obulesu M, Rao DM. Effect of plant extracts on Alzheimer’s disease: An insight into therapeutic avenues. J Neurosci Rural Pract. 2011 Jan;2(1):56-61. http://www.ncbi.nlm.nih.gov/pubmed/21716802

Shinto L, et al. A randomized placebo-controlled pilot trial of omega-3 fatty acids and alpha lipoic acid in Alzheimer’s disease. J Alzheimers Dis. 2014;38(1):111-20. doi: 10.3233/JAD-130722. http://www.ncbi.nlm.nih.gov/pubmed/24077434

Smith IF, et al. Hypoxic remodelling of Ca2+ mobilization in type I cortical astrocytes: involvement of ROS and pro-amyloidogenic APP processing. J Neurochem. 2004 Feb;88(4):869-77. http://www.ncbi.nlm.nih.gov/pubmed/14756807

Sparks, D. L., Martin, T. A., Gross, D. R. and Hunsaker, J. C. (2000), Link between heart disease, cholesterol, and Alzheimer’s disease: A review. Microsc. Res. Tech., 50: 287–290. http://onlinelibrary.wiley.com/doi/10.1002/1097-0029(20000815)50:4%3C287::AID-JEMT7%3E3.0.CO;2-L/abstract;jsessionid=9BE8E2EDC1FB34F253AB3624C0FE9EF9.f04t04?deniedAccessCustomisedMessage=&userIsAuthenticated=false

Schott, J and Revesz T. Inflammation in Alzheimer’s disease: insights from immunotherapy

Brain (2013) 136 (9): 2654-2656 http://brain.oxfordjournals.org/content/136/9/2654.extract

Sun X, He G, Qing H, et al. Hypoxia facilitates Alzheimer’s disease pathogenesis by up-regulating BACE1 gene expression. Proc Natl Acad Sci USA. 2006 Dec 5;103(49):18727-32.

 Zandi PP, Anthony JC, Khachaturian AS, et al. Reduced risk of Alzheimer disease in users of antioxidant vitamin supplements: the Cache County Study. Arch Neurol. 2004 Jan;61(1):82-8. http://www.ncbi.nlm.nih.gov/pubmed/14732624

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