Cortisol and its role in Adrenal Resistance

If there's one work-horse hormone in the body, it's cortisol.

Cortisol, which is secreted by the adrenal gland, has a incredibly wide range of metabolic and non-metabolic effects all over the body. Throughout the day, its release is cyclic, like the thermostat in a house, rising and falling with our natural Circadian rhythm of sleeping, wakefulness, and eating. However, with added stress, the rhythm of cortisol is disrupted and we start seeing changes in our sleep patterns, memory, immune response, and blood sugar levels.

When a stressful event, like running to catch the bus, occurs, the hypothalamus releases corticotropin-releasing hormone (CRH) that starts the stress response cascade causing release of adrenocorticotropic hormone (ACTH) from the anterior pituitary gland. ACTH acts on the adrenal gland, telling it to start pumping out more cortisol. That bus needs to be caught so you can get to work on time! This hormonal response to an external stressor, the approaching bus, takes only a few minutes to complete but, once activated, cortisol levels stay elevated for up an hour, even if you're seated safely on the bus with plenty of time to spare.

The persistence of cortisol is a survival tactic, keeping the body primed and ready in case another stressor presents itself. This is the normal stress response to occasional stress, a quick rise in cortisol and then a gradual denouement.

If, however, if you get to work and day after day is a crazy, non-stop day with no break for lunch let alone coffee, the normal stress response turns into a chronic stress response with a very different cortisol pattern. The chronically stressed individual does not have a dramatic spike in cortisol levels in response to a momentary stressor. Instead, there's a low-grade climb in cortisol over a prolonged time period that never falls back down to normal levels.

What's happened? Adrenal fatigue.

In a nutshell, after maintaining elevated cortisol for so long, the adrenal glands can no longer cope with an additional stress; they resist the signals from the brain and fail to release more cortisol. Adrenal fatigue, or resistance, results in impairment of the ability to deal with any type of stress.

The common cold or a minor annoyance becomes overwhelming to a person with resistance adrenal glands. They just can't cope and need to take serious time out to recharge their burnt out body so that cortisol production can normalize.

So, what can be done to counteract the damage done to the adrenal glands? First and foremost, find a way to deal with stress. Tapping, yoga, simple stretches, specific breathing techniques—these are all ways of reducing stress on the system. Secondly, get rid of refined foods. Proper nutrition helps the body perform properly.

Need help with either of those points? Contact me for a free 30-minute consultation. We will discuss your main points of concern and, hopefully, you will go away with a tip or two that will help you recover.

References

The Complete Doctor's Stress Solution by Penny Kendall-Reed and Dr. Stephen Reed. Robert Rose, 2004. Chapter 1, pages 36 - 41

A GUIDE TO Healthy “DESK DINING”

We all recognize the challenges of being at a desk for the majority of the day. The following guidelines will help you to better manage these lifestyle challenges of office eating so you can sustain your energy levels, work smarter, and get more out of your day.

VENDING MACHINES, OFFICE TROLLEYS, AND TUCK SHOPS

Most of the foods on offer are high in saturated and total fat, sodium and/or sugar, and virtually devoid of fibre and vitamins.

Eating these foods on a regular basis may result in erratic blood sugar levels, leaving you with low energy, irritability, poor concentration, weight gain, and an increased risk of diabetes, heart attacks and stroke, gout, high blood pressure, cancer, and other diseases.

What to do:

¨ Before grabbing a snack, consider whether you rather need a break from what you’re doing. Going for a short walk or getting a breath of fresh air may be all you need to feel re-energized.

¨ Drink a glass of water as you may simply be dehydrated.

¨ Do not allow yourself to skip meals. Hungry people tend to make unhealthy food choices, particularly if tempting snacks are readily available.

CAFFEINE-RICH DRINKS

Although tea, coffee, and cocoa contain beneficial flavonoids and other antioxidants, the caffeine content limits their benefit. Overconsumption of caffeine often goes hand in hand with overconsumption of sugar and refined unhealthy snacks such as biscuits. Excess caffeine intake may cause feelings of anxiety, increased blood pressure, insomnia, and headaches. It can also be a digestive system irritant, causing heartburn, cramping, or diarrhea in sensitive individuals.

What to do:

¨ Before having a cup of tea or coffee, go for a short walk or a breath of fresh air as it may be all you need.

¨ Limit yourself to three cups of java per day. Hot chocolate, cola drinks, and energy drinks should not be consumed on a regular basis, but rather as an occasional treat.

¨ Avoid coffee and tea creamers, as they are high in saturated and trans fats, which increase the risk of diabetes, cancer, heart attacks, and stroke.

¨ Skip the sugar. The total daily sugar intake for an adult should be less than 10% of total energy, which equates to eight teaspoons of sugar per day for women and 12 teaspoons for men.

¨ With every cup of coffee or tea, drink a glass of water to quench your thirst.

¨ During cold and flu season, try hot water with a slice of lemon, orange, or fresh ginger in it. Herbal teas also count as water.

MEETINGS

If I had a dark chocolate bar for every time I heard about the muffins and donuts at meetings...The challenge with meetings is that either unhealthy foods are provided or none at all. Foods on offer during meetings typically are highly refined and high in fat. This can limit productivity and creativity – how sharp do you feel after a muffin with 4 tablespoons of sugar? - and promote, of course, weight gain.

What to do:

¨ Be proactive and if possible, organise healthy food platters for meetings. Source various catering outlets that provide delicious smart snack platters.

¨ Suggested snack platter items to your usual caterer: cucumber strips, cherry tomatoes,  hummus, celery sticks, berries, boiled eggs, chicken strips, grapes, snap peas, baby corn, pineapple, sweet peppers, smoked salmon, etc. Yummy and very power suit-friendly!

¨ Keep your own healthy snacks on hand to consume during or between back-to-back meetings.

¨ Ensure that water is available in all meetings along with the tea and coffee.

¨ Rather have a smart snack before meetings and then a beverage during the meeting.

¨ If you have to eat from unhealthy food platters, fill a plate of food once, keeping in mind that half should be vegetables or fruit. In this way, you end up eating a fairly balanced meal rather than too many high fat, high carbohydrate snacks if you nibble continuously.

¨ If there are four or fewer of you who need to have a meeting, consider going for a walk while addressing the issues at hand. This helps to reduce unhealthy snacking – and, bonus, it spurs creativity and let's everyone know that workplace wellness is part of the company values.

TRAVELING

This is a tricky one. Time zone changes on top of the the usual work stresses really make this a tough challenge for my corporate clients. Whether you spend a lot of time in a car or hotels, or fly across time zones, traveling disrupts your usual eating routine and can play havoc with healthier food choices.

What to do:

¨ The biggest challenge with meals served on aeroplanes is the almost complete lack of vegetables and fresh fruit. Make sure you do eat all the salad and vegetables that are served or ask for the vegetarian option.

¨ Should you wish to have a meal before boarding a plane, choose a salad-based meal with a small protein serving.

¨ Meal timing is the other challenge when traveling. A main meal should only be consumed four to five hours after the last main meal. Should you be served a meal one to two hours after a large meal, treat this meal as a snack, rather than consuming the whole meal.

¨ Fruit juices, soft drinks, and alcoholic beverages are, strictly speaking, too energy dense. Make water your beverage of choice. If you must imbibe, match every alcoholic drink with a glass of water.

¨ Drinking enough water is very important, as long flights are particularly dehydrating. Have a glass of water for every hour or so.

What do you do to stay healthy while at work or on travel? I would love to hear from you. Please feel free to comment below.

8 Tips (and tools) on how to stay on a diet and still eat out

At this time of year, we tend to eat out a lot. It can be difficult to stay on track with your healthy diet when this happens. However, eating out does not have to derail your weight loss (or weight maintenance) efforts.  Being prepared and having a strategic plan will allow you to eat out at almost any restaurant and still stay on track. 

TIP 1 - Plan ahead:  Most restaurants have their menus online and some even have the nutritional info posted (chains mostly).  Go online, search for the nutrition information of the restaurant you want to go to, and plan out your choices. Popular restaurants that have all their nutrition facts posted online include Starbucks, Panera Bread, Au Bon Pain, Cosi,  Hale and Hearty, Pizza Hut, Chipotle, The Keg, Milestones, Montana's, Boston Pizza, and more. Try this website (click here) for a pretty broad listing of restaurants and their menu item nutrition facts. Also, if you want the low-down on nutrition information for menu items, The Economist ran a great commentary on the issue as it pertains to New York when in first hit the fan in 2011.

As you can see, getting the nutritional information before you go has become relatively easy; it just requires a little homework.

 

Once you arrive:

TIP 3-  Drink please!  Try ordering a warm drink first thing such as hot water with some fresh lemon slices.  You’ll be surprised how this warm calming drink can fill you up and soothe the craving/hunger beast.  Herbal tea is also a great option while coffee tends to throw off blood sugar levels and may lead to cravings and bad decisions later on.

TIP 4 - Be an assertive orderer:  Don’t be afraid to modify the menu.  Trust me, in this age of “nutritionism”, waiters are used to it. Ask questions and know the terminology.  Grilled, steamed, broiled, boiled, and baked are fine, but beware of terms such as creamy, smothered, lightly breaded, deep fried. Ask for sauces on the side and leave out the fries/rice/pasta/potatoes that usually come with the main entree and ask for extra veggies instead (most restaurants are happy to do this).      

                                  

TIP 5 - Start with soup or salad:  Both can be filling and satisfying. Order the dressing on the side and dip your fork lightly in the dressing before every bite.  Stay with non-creamy soups. Ask the server if dairy is added so you will know if they add cream or cheese or even butter (extra tip: you can tell your server that you are lactose intolerant to make sure they don’t add cream, butter, or cheese) 

TIP 6 - Appetizers as the main course: Try ordering from the appetizer menu if you don’t find anything you want on the main menu such as grilled calamari ,caprese salad, or shrimp cocktail.  Smaller portions save calories and are less expensive.

TIP 7 - Liquor Control:  Alcohol can stimulate hunger so never drink on an empty stomach (This really throws off blood sugar) and try to follow the 1:1 rule; follow a glass of wine with a full glass of water.  Even try to cut the wine with ½ club soda or Perrier in a wine Spritzer or mix vodka with soda water.

TIP 8 -  Portion Control/Leftovers for the next day:  Most restaurants provide huge portions--take a look at the size of the plate or bowl!  Eyeball your serving size (palm of your hand) and divide your portion accordingly.  Make a mental note to have the rest packed-up for home, or, better yet, ask the waiter for a to-go container and box it up right away.  Added bonus: you have less to cook the next day.

The smart phone world is still trying to stay on top of restaurant nutrition. There are a few good apps out there, but they need constant updating. Here are a few free ones that are worth trying, just to get a sense of what your waistline is up against:

Restaurant Nutrition by Foundation HealthCare Network

Restaurant Nutrition by Unified Lifestyle

Calorie Count Nutrition Search by Calorie Count

Exercise – The wonder drug

Years ago, doctors rarely told people with chronic ailments to exercise because they were unsure of how much physical activity these people could handle. In the last decade, exercise has proved to be effective in helping people manage – and prevent – everything from heart disease to osteoporosis, diabetes, and even cancer.

Do you exercise, or are you physical active?

Being physical active is a wonderful lifestyle choice, but it is not the same as being an exerciser. Physical activity is any body movement that leads to increased energy expenditure, while exercise is planned, structured, and repetitive body movement.

For instance, activities of daily living – stuff you have to do, like carrying the groceries – count as physical activity. To say you exercise means you might go for a brisk walk everyday during lunch, attend a weekly yoga class, or enjoy a competitive game of ball every Friday.

A Prescription for Exercise

When your doctor writes you a prescription for a drug it often comes in several different forms, a chewable tablet, a liquid suspension, etc. The dose of the drug also varies. It could be one large dose once a day or several smaller doses throughout the day.

Exercise is no different. There’s a “dose-response” relationship between exercise and health. In effect, you or your trainer could write a “prescription” for exercise, at a tolerated intensity, with your own personal “dosing” schedule. Whatever you choose to do, remember - the only requirements are that your physical activity be planned, structured, and repeatedly enjoyed.

The Centers for Disease Control and Prevention recommends 30 minutes of moderate intensity physical activity every day for five days per week. Or, you can swap that for 20 minutes of vigorous physical activity three days a week. This is a great “prescription” to start with while working up to one hour of daily moderately intense activity.

Time well spent

Increasingly, chronic diseases are costing us time and money. That’s not news, but preventing disease by being physical activity is far less expensive than traditional medicine. Any time you spend enjoying yourself while being active, right now, means less time spent in convalescence, waiting for medical care when you are older. 

Speak to your regular healthcare practitioner or certified personal trainer and write yourself an Exercise Prescription today! Are you looking for a personal trainer? Contact me. Not only am I a certified personal trainer, I also work with other trainers and can help you find someone who will match your needs.

Have a favorite exercise? I would love to hear what it is! Either comment below or head on over to my Facebook page to comment.

Eat This, Not That

I am a huge fan of the Eat This, Not That series. I came across this write up that I thought you would emjoy. Emily Kennedy, MSc, Nutritionist, is a food researcher and writer who believes small changes can result in permanent weight loss.

To emerge victorious in the battle of the bulge you need to make small changes that are sustainable over a long period of time. In the long run, crash dieting and eliminating certain types of food will cause you to regain any lost weight. Small tweaks to your daily food choices - 100 calories here and there - may not have quick results but they will last longer.

Here are a few examples of small changes to save calories and reduce your energy intake:

Eat This	Not That
At Breakfast: McDonald’s Egg McMuffin    Calories: 290 Total Fat: 12 grams Sodium: 760 milligrams Savings: 260 calories, 18 grams of fat, and a whooping 740 milligrams of sodium! Tim Horton’s Cranberry Blueberry Bran Muffin     Calories: 290 (yes, same as an Egg McMuffin!) Total fat: 10 grams Sodium: 710 milligrams Sugar: 24 grams Savings: 110 calories and 7 grams of fat – but this is not a good substitution if you’re watching your sodium! Kellogg’s All-Bran Buds, 1/3 cup Calories: 80 Savings: 120 calories	McDonald’s Sausage, Egg and Cheese McGriddles Calories: 550 Total Fat: 30 Sodium: 1500 milligrams Tim Horton’s Wholegrain Raspberry Muffin Calories: 400 Total fat: 17 grams Sodium: 580 milligrams Sugar: 26 grams Good For You Muesli, 1/3 cup Calories: 200 (This is still a healthy product but you can do better calorie wise.)
At Lunch: Harvey’s Warm Grilled Chicken Salad w/ Asian Sesame Dressing Calories: 230 Fat: 5.5 grams Sodium: 814 milligrams Savings: 620 calories, 39.5 grams fat, 876 milligrams sodium Stonemill Organic Muesli Bagel with Flaxseeds Calories: 140 Savings: An even 100 calories. Hollywood Thins 100% Whole Wheat Bread, 1 slice Calories: 50 Savings: 90 calories Renee’s Gourmet Wellness Pomegranate Blueberry with Acai, 2 tbsp Calories: 10 Savings: 110 calories	Taco Bell Fiesta Salad Calories: 850 Fat: 45 grams Sodium: 1690 milligrams Wellness Multi Grain Bagel Calories: 240 Country Harvest 100% Whole Grain Sunflower Flax, 1 slice Calories: 140 President’s Choice Maple Balsamic Dressing, 2 tbsp Calories: 120
At Dinner: The Keg Teriyaki Chicken with Steamed Asparagus (instead of potatoes) Calories: 470 calories Saturated Fat: 1 gram Savings: 1340 calories and 48 grams saturated fat!!! Boston Pizza’s California Pizza Calories: 610 Total fat: 11 grams Sodium: 450 milligrams Savings: 140 calories, 16 fat grams, 1200 milligrams sodium!!	The Keg Prime Rib Classic, 8 oz. Calories: 1,810 Saturated Fat: 49 grams Boston Pizza Gourmet Pepperoni Calories: 750 Total fat: 27 Sodium: 1650
For Snacks: Power Bar Pria Calories: 170 Fat: 5 grams Savings: 250 calories, 12 grams of fat Source Salba Ancient Grains Bar Calories: 100  Fat: 2 grams Savings: 130 calories, 5 grams of fat Danone Silhouette 0% M.F. Yogurt Calories: 40 Savings: 110 calories	Tri-O-Plex Energy Bar Calories: 420 Fat: 17 grams Kellogg’s Chocolate Chip Vector Energy Bar Calories: 230 Fat: 7 grams Danone Creamy Coffee Yogurt Calories: 150
To Drink: Brut’s Champagne, 3 ounces Calories: 60 Savings: 291 calories Dairyland Fat-Free Creama Coffee Creamer, 2 tbsp Calories: 20 Savings: 100 calories even!	Bailey’s Original Liquor, 3 ounces Calories: 351 Nestle Coffee Mate French Vanilla, 2 tbsp Calories: 120

The Benefits Of Network Marketing

Network marketing has many appeals, the biggest of which is you are in charge of your time and the amount of money you make. However, many people are still a little leery of the whole MLM thing. What is network marketing and who benefits from it? Simply put, if you are looking for additional streams of revenue, then read on. If you are tired of being paid just for the hours you put into someone else’s business—you work 4 hours and get paid for 4 hours—then read on.

1. Most MLMs have a low start up cost. Any time you start a business, there is an inherent risk of losing money. The trick is to minimize the risk. With most MLMs, there is a low start cost and minimal financial risk. If you start with a company whose products you already use, there is even less risk.

2. There are so many MLMs from which to choose. The best way to narrow down if that product/company is right for you is to ask yourself 3 questions:

·      Would I use this product even if I were not going to market them?

·      Does this product add value to what I already offer to my clients?

·      Do these products offer the consumer any benefits other than the opportunity to make money?

3. MLMs offer an opportunity to make residual income. Once you have built your base of customers, you can enjoy the benefit of having residual income each month. Word of caution on residual income: it is not retail income. When you sign up with an MLM, you can add the product as additional retail in your current business. You make a commission on everything you sell. If you decide to build a team, then you start to really reap the rewards of residual income. It takes time and patience.

4. MLMs generally do not have an income cap. When you trade hours for dollars, as in a traditional job, you are capped on how much you can make. However, with MLMs, you can recruit and continually build your customer base to create as much residual income as you would like. If you were to work your MLM business 7-10 hours per week, for example, you can double or triple your income in 2 years. That kind of growth is not possible in a traditional “hours-for-dollars” job.

5. You no longer have to keep inventory in stock, nor do you have to sell door to door. Most MLMs now take advantage of what the internet has to offer. Customers can order from your website. Some companies fill that order for you; others have you place the order for what products you need. Either way, you no longer have to keep a room full of items on hand, which makes running an MLM business very flexible.

6. An MLM business is portable. Since much of the MLM is run off the internet and through the phone, you can take your business on the road or run it from your home office. You can set the hours that work best for you. How does making money while sleeping sound? You can do that with the right MLM.

7. You are plugged into a community of like-minded individuals. You choose an MLM based on your interests and the value the product can add to your clients. This means you choose a product that has a community of leaders who will help support you and help you grow not only in your business, but also as a person. It is a beautiful thing to not have to “go it alone”.

8. Almost all MLMs offer recognition and rewards, and who doesn’t like to receive a check or gift or pat on the back? When you have a product you believe in and a community that supports you, you become passionate. When you are passionate, people notice and want what you have. When people want what you have, your business grows, and as your business grows, your MLM community notices and gives you much needed and well-deserved recognition.

9. Network marketing is NOT a pyramid scheme. They are very different, and one is illegal. In a typical pyramid scheme, a person is asked to fork over a lot of money to join a game with no legitimate product. Only the people at the top would make any money and everyone else is left feeling ripped off. In an MLM, you can start at the bottom and work your way to the top; everyone has an opportunity to make money. Also, in an MLM, the product is solid and there is support to both the marketer and the consumer.

10. More and more companies are turning to network marketing. It is a powerful and cost-effective way to reach a lot of people. Success Magazine has stated that network marketing is “the most powerful way to reach the consumer” and companies have taken notice. What does this mean for you? It means network marketing is moving mainstream and more and more people are viewing MLMs as a credible business opportunity.

Thinking about adding a quality product from a strong company to your business or are you looking to leave the rat race and start your own business? I would love to help. Comment below with your interests, and we can talk. There is no pressure—only information.