A-Z lifestyle changes Articles

Depression is a common medical problem that affects millions of people each year.  It is a signal that one’s coping mechanisms have been overwhelmed. Depression can be triggered by any perceived negative change in one’s life or a negative reaction to a situation. There are many causes for depression, some of which can include nutritional deficiencies; that's where natural depression support comes in and may help alleviate some symptoms associated with depression. 

What Are The Causes of Depression?

Physical causes of depression include nutritional deficiencies, biochemical / hormonal imbalances, substance abuse, hypothyroidism, liver disease and anemia. In these cases, correcting the physical problem will result in alleviation of depression.

What Are The Symptoms and Types of Depression?

Symptoms of depression vary between individuals. Common signs and symptoms include insomnia or hypersomnia, weight-loss or gain, digestive disturbances, headaches, bowel changes, low libido and frequent colds and flu. Severe depression can lead to hallucinations and suicidal ideation. Types of depression include Seasonal Affective Disorder (SAD), a type of depression that affects people in the winter months because of dark and damp weather. Post-partum depression is a type of depression suffered by some women after childbirth. Manic-depressive disorder is characterized by severe depressive episodes alternating with periods of euphoria and exhilaration.

Natural & Conventional Depression Support

Conventional Treatment

Antidepressant medications are the conventional treatment for depression. These medications work by changing neurochemical levels and the way they interact in the brain. There are a variety of medications which affect serotonin, norepinephrine and dopamine in depression patients and vary in their side effects. Other conventional treatments include counselling in addition to music and colour therapy. Biofeedback has also been studied as a treatment for depression. If you are currently taking antidepressants, please consult a health care professional before proceeding with natural therapy support.

Natural Support For Depression

Light therapy is helpful for SAD because full-spectrum lighting regulates the production of melatonin.  Melatonin regulates daily patterns, and when it is deficient, it can lead to depression. Full-spectrum light bulbs and light boxes are available.

Lifestyle changes to help with depression include regular exercise, proper rest and undertaking enjoyable mental activities. Start a hobby that you enjoy, deal with stress in positive ways, and learn the triggers for your depression and how to avoid them.

Dietary treatment of depression begins with an assessment of nutritional status and toxin levels. Deficiencies of nutrients can alter the functioning of the nervous system, while a build-up of toxins in the brain can lead to symptoms that mimic depression. Balancing blood sugar is important because fluctuations can cause depression.

Avoid caffeinated drinks, alcohol, tobacco, saturated fats, artificial sweeteners, wheat, refined flour products, refined sugar products and any foods you are sensitive to. Eat a whole foods diet including fresh fruits and vegetables, whole grains (especially oats) and nutritional yeast.  Include foods that are high in tryptophan, the precursor to serotonin. They are ocean going fish, eggs, nuts and wheat germ.

If you've slipped from your healthy routine, it's time to get back on track with the top healthy habits that are simple and sustainable. In this guide, we'll explore healthy habits to get back on track, from sleep and exercise to mindful practices to adapt all year long. 

Top 5 Healthy Habits For Getting Back on Track

1. Sleep

Summer typically gets us out of an optimal sleep routine. Longer hours of sunlight keep us busy until later in the evening. We eat later, our sleep routine starts later, but we still have to get up at the same time…Ugh! Why is sleep so important to our health? Sleep is necessary to sustain normal levels of cognitive skills such as speech, memory, and innovative, flexible thinking. It is also essential for the growth and repair of tissues/cells. Melatonin is a hormone that regulates our sleep-wake cycle, causing sleepiness and lowering body temperature. When developing an optimal sleep routine, our goal should always be to optimize melatonin secretion. We can do this by going to bed and getting up at the same time each day, aiming to be sleeping by 11pm. Darkness is also important. Melatonin is inhibited by light, and even the smallest amount of light (like that from a night light, digital clock, street lamp or TV screen) can alter melatonin secretion.

2. Exercise

Did you know that the average person actually gains weight in the summer? Well, summer is almost over, darlin’… so time to get back to a regular workout routine. You’ll have to excuse me if I’ve mentioned this already, but… if weight loss is one of your health goals, exercise HAS TO BE part of your daily routine. That being said, that’s not the only reason we need to sweat. Cardiovascular exercise has a documented mood-enhancing effect, and over the long term, studies are showing it may play an important role in relieving chronic anxiety and depression. Weight-bearing exercises can also help to preserve bone density, especially in women, along with balance, strength and joint health. Weight-bearing exercises should always be performed under the guidance of a professional, who can ensure proper technique and reduce strain and injury.

3. Stop Drinking Your Calories

Is an explanation really necessary? Summer is patio season, and we usually treat ourselves to something cold and delicious, maybe alcoholic? These ‘cocktails’ are almost always high in sugar, heavy in calories, and hard on our waistline, as well as our blood sugar (and livers, if you are consuming the alcoholic varieties). It’s time for a little autumn detox. Cut the refined sugar and calories by cutting out the beverages. Drink water instead.

4. Supplements

If supplements are part of your daily routine, and you have thrown your daily routine out the window, chances are your supplement intake is out there, as well. It’s absolutely okay to take a supplement holiday, as long as you can get back on track! Fall is an excellent time to focus on the immune system, preparing it for the winter cold and flu season. Or maybe you're looking to clean up your diet and optimize digestion. Don’t forget that your vitamin D needs are going to increase very soon! The change of season is an excellent opportunity to talk to your local ND about your health goals in relation to the supplements you have been taking, or are considering. Find out which ones are needed daily, which ones are more suitable for short-term use, and which ones you can literally throw out the window for good (not literally, folks. Please don’t throw your old supplements out the window!)

5. Healthy Food Swaps

There is so much potential during the summer to develop healthy eating habits thanks to all of the in season and more accessible fruits and vegetables, and many of us do eat much more produce! However, weddings with their delicious buffets, desserts and drinks, camping, and backyard BBQ’s end up hijacking all of this healthy eating. Think back to those hot dogs, s’mores, chips and dip and ice cream – not exactly the healthiest time of year. The fall provides a great opportunity for getting into a healthy eating routine. Start planning meals and maybe limit access to junk and snacks for a while. Focus less on the party and more on the healthy: fruits and veggies, whole grains, lean proteins, and healthy fats.

Here are a few summer habits you want to maintain all year round!

• Keep eating your fruit and vegetables. Freeze your own if you are worried about buying out of season.
• Stay outdoors – you may have to throw on a sweater, but as fall approaches, it doesn’t mean we need to stay hibernating indoors. Get outside. Breathe in some fresh fall air!
• Socialize! Summer seems to be a more social time for all of us. Winter, on the other hand, has fewer daylight hours, lower temperatures, and can be difficult to get around in… put together, this time of year can be isolating. Start making plans now! Plan a trip, party, or get-together to look forward to over the fall and winter months. You can calm your social calendar without having to put it away entirely.

Achieving and maintaining a healthy weight is about more than quick fixes or restrictive diets; it's about building sustainable habits that support long-term wellness. From nutrition and exercise to sleep, stress management, and metabolism, many factors influence successful weight management. Understanding practical weight loss tips can help you create realistic strategies that support your physical health and overall well-being. In this guide, we'll explore evidence-based approaches to healthy weight loss and simple lifestyle changes that can help you reach your goals naturally. 

10 Healthy Nutritional Tips For Lasting Weight Loss

1) Increase Your Fibre

It's difficult to grasp how something that actually slows digestion can also support healthy weight loss, but that is the case with fibre. Fibre is very difficult for the digestive system to break down, but it tries nonetheless! In the process of trying to break down these hard-to-break-down plant fibres, digestion slows. Refined carbohydrates normally increase blood sugar. This increase is less noticeable when fibre is there to slow the rate at which these sugars are being released into the bloodstream. This prevents spikes in blood glucose as well as large bursts of insulin, which inevitably will cause us to store fat. Because fibre slows things down a little, it also helps to increase satiety, leaving us feeling full for longer, an added bonus to anyone looking to lose weight. 

High fibre diets are those that contain an abundance of fruit and vegetables, legumes, beans, and whole grain products (NOT refined carbohydrates). Aim to get anywhere from 25-35 g of fibre/day. Increase fibre slowly and be sure to increase your water intake at the same time.

2) Eat More Protein

Making sure to include adequate protein in your diet is one foolproof way to ensure healthy weight loss. Protein, combined with exercise, has many weight-related benefits. First off, when getting adequate protein, you maintain lean body mass while still shedding fat. You also build muscle faster (as protein is a necessary building block for muscle). One pound of muscle burns 70X more calories at rest than 1 pound of fat. In other words, the more muscle you build and maintain, the more accelerated your weight loss will be. Be sure to vary the sources of protein you are eating. 

Animal protein tends to be much higher in saturated fat, cholesterol and calories. Try to choose lean sources of animal protein, like fish and chicken, and combine them with plant sources for a more well-rounded, heart-healthy diet. Try whey protein in your morning smoothie; it's a great 'whey' to start off a protein-rich day.

3) Drink Green Tea

Green tea is not only a healthy and tasty alternative to coffee, but it's high in antioxidants, and its weight- loss effects go far beyond it's caffeine content. Green tea contains a catechin polyphenol called epigallocatechin gallate (EGCG), which has significant antioxidant activity, preventing oxidative/free radical damage. Studies have shown it to have cell mutation prevention and cholesterol-lowering effects, as well as decrease overall risk of cardiovascular and liver disease. EGCG has also been shown to enhance thermogenesis, increasing our ability to burn fat for energy more efficiently. As if all these benefits weren't enough, green tea contains L-theanine, an extract that has been shown to relieve anxiety and depression and improve sleep quality without causing drowsiness. This means no jitters and better sleep, which also supports healthy weight loss. Drink up.

4) Eat Healthy Fats

Yes, fats can actually help support your weight loss efforts- the right kind of fats, that is. Regular consumption of healthy fats actually trains your body how to burn fat more efficiently. Omega-3-rich fish oil, when combined with moderate exercise, has been shown to increase weight loss when compared to groups who used exercise alone. There is also some evidence to suggest that fish oil supplementation alone can increase metabolic rate and fat oxidation, while decreasing body fat. For a healthy diet, 20-35% of your calories need to come from fat. It's all about the right choices. 

Keep trans fats and saturated fats to a minimum. Don't cook with oils; instead supplement with fish, flax, evening primrose or borage oil. Use cold-pressed oils or extra virgin olive oil on salads and add after veggies are cooked for added flavour. Include raw nuts and seeds, like chia and walnuts, into your daily routine.

5) Decrease Sugar

I had to put this next, because it really goes hand in hand with increasing healthy fats. We used to think that fat was at the root of all weight gain. This started a 'low fat' food revolution that sadly still exists today. These products tend to be extremely high in sugar and often have a similar caloric intake to their full fat counterparts. The problem is many people still don't understand that sugar makes you fat, and they are really not doing themselves any favours. Cut out all refined sugar in your diet. It's that simple. You will need to get out the magnifying glass and read a few labels to do this. You'd be surprised at the foods in which sugar is hidden. If you are having intense cravings, try healthier alternatives like stevia and xylitol; just remember that moderation is key with these, as well. Chromium has also been shown to help control sugar cravings, if you feel as though you need a little added support.

6) Use Portion Control

Time is something we never seem to have enough of these days. We go and go and realize eight hours later that we haven't had a stitch to eat since breakfast. We then eat a huge and heavy dinner and head to bed to start all over again. This pattern needs to change if you want to achieve real, sustainable weight loss. Eating 5-6 smaller meals throughout the day may require a little more planning on your part, which I realize takes up a little more of your precious time, but it is worth it in the end. When we go long period without eating, our blood sugar drops and we usually make unhealthy choices when we get the chance to eat again, because we're beyond hungry. The next thing we eat then causes an unhealthy spike in blood sugar, again leading to an unhealthy release of insulin and inevitably increased fat storage.... and the cycle continues, and continues. Smaller portions, more often throughout the day, can do wonders to regulate blood sugar and promote healthy weight loss.

7) Reduce Stress

Cortisol is a hormone released by our adrenal glands in times of stress. Ideally, cortisol should peak early in the morning and decrease as the day goes on. Nowadays, this pattern is rarely seen. We are stressed out, meaning either we have prolonged high levels of cortisol throughout the day or our adrenal glands get exhausted from overproduction, and we don't have sufficient amounts. The bad news is that either way you look at it, weight gain will be the result, as are cravings and fatigue, which once again lead to us making the wrong choices when it comes to food. I cannot stress this enough: you need to get a hold of your stress- take time for yourself, unwind and do something you enjoy. Stress reduction can and will make you a happier, healthier and slimmer person. 

Consider herbs like:

• Rhodiola
• Ashwaganda
• Holy basil for added adrenal support and help regulating cortisol levels.

8) Have Your Thyroid Checked

Adrenal function cannot be mentioned without also addressing thyroid function, as these hormones are so closely related. Thyroid hormones, or more specifically thyroid hormone deficiencies, may be the missing link in terms of achieving sustainable weight loss. Thyroid hormones control the metabolic function of the body. If we are deficient in these hormones, often very common in postmenopausal women, then our metabolic rate suffers. If our metabolism is sluggish, weight gain is inevitable, no matter what we are eating. Ask your MD or Naturopathic doctor about having your TSH checked and ask to see the results yourself. Although anything below a 5.5-6 is considered within the 'normal' range, studies show many individuals have symptoms at levels as low as 2 or 3, including difficulty with weight loss.

9) Exercise

Does it really need to be said? Weight loss is absolutely impossible without exercise. If you are someone who is already exercising, make sure to vary your routine. Include both cardiovascular and resistance training exercises. If you are new to the world of elliptical machines, start out slow. Walking for 30-40 minutes, at a pace at which you can still carry on a conversation but increases your heart rate, even 3-4 times/week, will help to stimulate weight loss. As soon as that becomes easier, you can start stepping up the pace, or introducing some weight training into the routine. Find a friend who is interested in joining you; it makes the routine a little more enjoyable, and you'll find it's easier to stick to a schedule when there is someone else depending on you to do so. We still have a few months before the snow falls; get out there and get active.

10) Don't Diet

Significant and sustainable weight loss is a lifestyle. Don't be discouraged if you slip up and have one last ice cream cone before the season is over. Don't beat yourself up if you miss the gym one day. Just get up the next morning and start all over again, doing the right things. Don't deny yourself the odd treat, just don't do it every day. Diets don't work, but small, simple and lifelong changes in eating and exercise habits do! Weight loss is really just disease prevention by a different name. A smaller waistline is only a small side effect of an overall healthier you.

Irritable bowel was at one time thought to be caused solely by emotions like stress and nervousness. While these emotions can play a role in the development of IBS, as they do in many conditions, other factors such as diet, infection by harmful bacteria or parasites and food allergies play a larger role when someone develops this frustrating illness. Let's explore symptoms associated with IBS and supplements that can help. 

This common condition is the number one reason for a family physician to refer to a specialist. The reason for this is that irritable bowel symptoms mimic those of inflammatory bowel conditions like Crohn’s disease and ulcerative colitis. IBS does not make visible lesions in the bowel. The causes of irritable bowel are an overgrowth of harmful microbes, poor diet, emotions and food sensitivities. The bowel reacts to these irritants with strong intestinal contractions.

Symptoms Associated With IBS

Symptoms of IBS are nausea, spastic diarrhea, episodes of constipation, pain, bloating, belching and flatulence. The stool can be mixed with mucus. Stress and anxiety can trigger attacks.

IBS Supplements & Treatment Options

Medical Intervention

IBS is conventionally treated with antispasmodics, anti-diarrheals, antidepressants and tranquillizers. There are many side effects to these medications, and they can cause dependency. They do not cure IBS; rather, they only stop the symptoms. Drugs such as antibiotics, corticosteroids, cholestyramine and sulfasalazine aggravate malabsorption in IBS patients.

Natural IBS Supporting Supplements

Natural treatment of IBS involves: treating the underlying microbial imbalance in the intestines, ensuring adequate fibre intake, enhancing the health of the intestinal lining, and eliminating potentially allergenic foods.

Underlying microbial infections can contribute to irritable bowel syndrome symptoms. Parasites, Candida, and harmful bacteria must be identified and treated for lasting recovery. Stool testing can detect parasites, yeast, and other microbes. Clinicians may use targeted herbal or antimicrobial therapies based on results. If you and your practitioner suspects parasites, then a combination of wormwood, cloves and green hull black walnut extracts can fight parasites in each of their life cycle stages.

Acidophilus is crucial to restoring a healthy balance of friendly bacteria in the gut. You can use a combination of caprylic acid, bentonite, and psyllium along with acidophilus to fight candida.

One species of Bifidobacteria (B. infantis) has also been found to relieve many of the symptoms of IBS. A number of multi-strain probiotic supplements will include this strain.

You can also consider Bioxy Cleanse, oregano oil and grapefruit seed extract as they will help fight most types of pathogenic organisms that can affect the gut.

Fibre intake is crucial to recovery from IBS. It helps to cleanse toxins from both the large and small intestines that can cause irritation and create an environment in which parasites and candida proliferate. It also provides sufficient bulk to reduce the cramping which causes much of the pain. Use psyllium fibre powder; it is effective and tolerated well by most people. Ensure that you drink an extra glass of pure water after each dose, as this will improve its effectiveness. If you are gluten intolerant, use a gluten-free fibre like apple pectin, grapefruit pectin, flax meal, or a rice-based fibre supplement.

Supplements To Support Intestinal Lining During IBS

IBS can damage the intestinal lining over time. This damage can increase irritation, reduce nutrient absorption, and contribute to leaky gut. It may also worsen food sensitivities and immune reactions. Use DGL (deglycerhizinated licorice) lozenges and aloe vera juice to reduce irritation during a flare-up. Nutrients such as glutamine, colostrum, and N-acetylglucosamine (NAG) help support intestinal repair. High-quality acidophilus supplements can also help restore healthy gut flora.

Diet & Lifestyle Support

Food sensitivities should be assessed. Elimination and rotation diets can be used for treatment. Pay close attention to what foods cause more irritation than others. Many people find that keeping a log of this information helps them identify and eliminate allergenic foods from their diet. Since leaky gut can play a role in aggravating food allergies, follow the same protocol above for improving the health of your intestinal lining. See the table below for specific dosages.

The most important dietary enhancement for IBS is increasing dietary fibre. Do this by eating lots of vegetables, fruits and legumes. Use ground flaxseed, psyllium and oat bran as daily fibre sources. Do not use wheat bran, which tends to be allergenic. Consume fermented products like yogurt, kefir, quark, buttermilk and natural cheeses to replenish the friendly bacteria that assist with nutrient digestion.

Important Information

Do not use the following foods because they irritate the intestine: unfermented dairy products, wheat, animal fat, caffeine, carbonated drinks, chocolate, candy, processed food, additives, preservatives, citrus fruits, spices and sugar-free foods.

Drink lots of filtered water to balance fluid losses due to diarrhea. To counteract stress, do regular exercise and deep breathing exercises. Undergo counselling to deal with emotional triggers. Take time to enjoy your food, chew well and eat in a comfortable environment. Use a hot pack over the abdomen to provide more blood to the digestive organs.

Metabolic syndrome is a medical condition commonly known as "Syndrome X". It is made up of a group of combined conditions (known as a syndrome), which create an increased risk for heart disease, stroke, type II diabetes, fatty liver, and unhealthy cell growth. Metabolic syndrome is becoming more and more prevalent in North America, and although the risk varies by ethnic background, it ranges from 11 and 41%, with an average of around 25% of the population. That means that approximately 1/4 of North Americans are currently suffering from metabolic syndrome.

Risk Factors of Metabolic Syndrome

The two most important risk factors for metabolic syndrome are central obesity and insulin resistance (pre-diabetes or type 2 diabetes). Other risk factors include: increased age, hormonal imbalances, lack of exercise, and genetic predisposition. Smoking can also increase the negative effects associated with this condition.

Central Obesity

The term "central obesity" means carrying extra weight around your upper body, particularly in the abdomen. People with central obesity are often called "apple-shaped". One of the signs required for the diagnosis of metabolic syndrome is a waist circumference greater than or equal to 102cm (40in) in men, and 88cm (35in) in women, although the exact numbers vary by ethnic origin.

Insulin Resistance

This condition involves the body's tissues being unable to properly respond to insulin. It is often the predisposing condition that leads to type II diabetes. Because blood sugar levels remain high, while not enough sugar is able to enter the body's cells, this leaves the person feeling tired and hungry despite having just eaten. Also, blood fat levels rise as the body tries another means of feeding its starving cells.

Symptoms of Metabolic Syndrome

Metabolic syndrome can manifest in a number of different ways, but the most common symptoms include some combination of: high blood pressure, increased blood sugar, elevated triglycerides, and low levels of HDL ("good") cholesterol. Actual diagnosis of metabolic syndrome requires at least 3 of the following signs:

Nutritional Information

Because most of these signs require measurements from your doctor, the easiest ones to check by yourself are blood pressure and waist circumference. If these measurements are high, it is a good idea to see your healthcare practitioner for further screening. If you are still unsure, there are a number of symptoms that can reveal these underlying problems. Insulin resistance causes high blood sugar and creates symptoms of increased hunger, thirst, and urination. Cardiovascular symptoms accompanying high blood pressure and unbalanced blood fats can be: dizziness, chest pain, and shortness of breath.

Treatment & Lifestyle Changes For Metabolic Syndrome

Although some of the predisposing factors of metabolic syndrome are genetic and beyond our control, most are easily altered by diet and lifestyle changes. Maintaining a healthy body weight is essential to help reduce the risk of Syndrome X. Again, the fastest and most effective way to lose weight is through diet and exercise.

Exercise

It is extremely important to exercise for at least 30 minutes every single day. This can simply involve walking for 10 minutes, three times a day, or it can be bicycling, swimming, or working out at the gym. Whatever activity you can easily incorporate into your routine, start doing! Trying a few different activities can help alleviate boredom and ensure you stick to your new lifestyle choice. Exercise is the most powerful means of promoting weight loss and also directly helps regulate blood sugar and blood fats. For more information on weight loss, please click here.

Diet

Changing your diet to reduce the overall caloric intake is a huge step in a healthy direction. Eating fewer processed foods and reducing the amount of unhealthy fats in your diet can go a long way to bringing your blood cholesterol and triglyceride levels into the normal range. Fruits and vegetables provide essential nutrients and healthy fibre that also help to lower cholesterol. The changes that you make don't have to be huge; every little thing that you do for your health counts towards making your life better. Long-lasting change most often happens one small step at a time.

Supplements

There are a number of supplements that can help with blood sugar regulation and insulin sensitivity. For more information on blood sugar regulation and supplements that can help, please click here. To help prevent the development of metabolic syndrome, it is also important to maintain a healthy blood pressure. Helping to balance blood fats and cholesterol is also extremely important. One particular supplement has been shown to benefit a number of the symptoms of metabolic syndrome, and that's inositol. Different forms of inositol have been shown to help regulate hormones, reduce the risk of arteriosclerosis, and maintain insulin sensitivity.

Did you start your year off strong, and then after a month, fizzle, like the other 65% of the population? It's okay, you're not alone. While setting new goals is important for your growth, perhaps you need to take a step back and look at the big picture of what you want to accomplish. Instead of focusing on one small thing, why don't you try focusing on feeling better- physically, mentally and spiritually. Here are 10 easy, healthy New Year's tips to help you accomplish your health goals.

Top 10 Healthy New Year's Tips For Good Health

1. Fight Winter Blues With Vitamin D

Health practitioners can never say enough about the importance of Vitamin D. Besides supporting the immune system, including preventing cold and flu, it plays an essential role in bone integrity. There's new research supporting its role in the prevention of certain mutated cell growth, especially colorectal cancers, and it has been found effective in the prevention and treatment of diabetes and autoimmune conditions. Research is also showing that there is a link between low vitamin D levels and depression, as well as Seasonal Affective Disorder (SAD). This same research is also finding promising results using vitamin D for both prevention and treatment of these pathologies.

During cold Canadian winters, we simply cannot synthesize vitamin D through the skin, and therefore supplementation is required during these months. 2000IU is a safe and therapeutic dosage. Your practitioner may recommend higher doses for certain applications.

2. Detox Your Body

In general, we eat far too many sugary treats over the holidays, and subsequently, we start to crave them well into the new year. The only way to kill the craving altogether is to CUT IT OUT! Cut out the refined sugar! Meaning, you will have to read a few labels, as you'd be surprised where this nasty stuff is hidden. You may initially find it difficult to go without, but I assure you, after one week, the cravings will disappear; our bodies will become accustomed to using other sources of energy, such as proteins and fats, more easily as you make this change.

In addition, your immune system will be stronger, your waistline will be smaller, your sleep will improve, and you will be a happier person. Sounds like a pretty great way to start off the year, doesn't it? If you want to get more valuable vegetables into your diet, consider pulling out that dusty juicer and juicing your breakfast every morning. It's a great way to ensure you are getting all the vitamins and minerals you need to start your day. Get creative – you can come up with some pretty great combinations. Try apples, beets and raspberries. And don't forget about soup, another healthy and comforting way to get your vegetables. Get out the cutting board and start chopping – load it up with veggies and spices. Add some brown rice or brown rice pasta, a little chicken or fish and one of your favourite organic soup broths, and you have a low cal, nutrient dense dinner and/or lunch for days.

3. Destress with Rhodiola

Stress can come in many forms, wearing many disguises and unfortunately there is a certain amount of stress that is inevitable over the holiday season. Besides getting back to a "normal" diet and catching up on lost sleep, an adaptogen, such as Rhodiola goes a long way in supporting the adrenal glands and regulating cortisol levels (the stress hormone) both during and following a stressful period.

Regulating cortisol helps to increase energy, mood, improve sleep and may even support weight loss. Rhodiola is calming without being sedating; in fact, it should improve your energy. It is also extremely safe. 100-200 mg/day is an effective dosage. Rhodiola can also be used for those concerned with optimizing both adrenal and thyroid issues.

4. Keep a Journal

This year, try journaling again. Doing this before bed can help clear your mind, set aside the worries of the day and facilitate better sleep. Julia Cameron, author of The Artist's Way, recommends writing in the morning ('morning pages') as a way to flush out all the junk and unleash your true creative self. Anytime or anyway you do it, there is something very freeing about venting all your emotions/thoughts/worries on paper. Keep in mind that it is equally important to write about positive things as it is to purge the negative. A gratitude journal in which you write at least one thing you are grateful for each day can help to put a bad day into perspective, alleviate stress, improve relationships and strengthen the immune system.

5. Cold & Flu Prevention Tips

No one likes being sick. Two of my go-to supplements for preventing and treating the cold and flu this season are Andrographis and Sambucus (Elderberry). Both have been shown to aid in prevention, as well as shorten the duration of cold and flu symptoms. Sambucus can be found in great-tasting syrups for adults and kids. This potent elderberry extract helps to inhibit the spread of viruses in the body. Andrographis can be taken in capsule or tincture form. Keep your medicine cabinet stocked this season. You won't be sorry.

6. Get Outside

We all have a tendency to hibernate during the winter months, but getting outside, getting some fresh air and getting some much needed exercise can do so much to improve mood, self esteem, and help you to lose some of that holiday weight. Cardiovascular exercise to the point of sweating is a great way to aid in detoxification, and fresh air helps to improve dull winter skin, giving you a healthy, rosy glow. It's fun and a great stress relief. Snowshoeing, cross-country skiing and ice skating are perfect examples.

7. Get Your Omegas & Fatty Acids

Omega-3 essential fatty acids, EPA and DHA, are both anti-inflammatory. DHA is vitally important for brain function, vision, and joint health. While EPA helps to optimize the immune system and increase circulation. Studies have shown that fish oil can be used effectively to reduce the risk of heart attack and stroke, lower cholesterol (while raising "good" HDL cholesterol), and reduce the risk of atherosclerosis and high blood pressure. Research is also showing benefits to using fish oil in treating a variety of autoimmune diseases, depression, PMS, arthritis and various skin conditions.

Omega-3 EPA DHA can also help to support healthy brain function - a difference you can often feel with better concentration and a healthy mood.

8. Morning Lemon Water

This is something I have honestly been doing for the last 8-10 years. I rarely go a day without it, and I have converted more than a few others to the lemon water way of life. It helps to stimulate the liver, increase bile production and support regular elimination – a great aid in detoxification. Squeeze a half or full lemon into a large glass of room temperature water (not hot or cold) and wait another 20-30 minutes before eating breakfast. It may seem counter-intuitive, but lemons are also very alkalizing to the body. To put it very simply, optimal functioning depends on optimal pH balance. Lemon water can help!

9. Drink Green Tea

Green tea is high in antioxidants, fighting free radical damage and helping to promote detoxification. It has also showed promising results in terms of supporting weight loss. Research has shown that, even after accounting for the thermogenic effect of caffeine, extracts of green tea exhibit moderate weight loss effects. It's also a much healthier alternative to coffee, if you're looking for that morning pick-me-up without the jitters!

Suntheanine, an extract of theanine, an amino acid found in green tea, has been shown to reduce stress and anxiety and improve sleep quality without causing drowsiness. Drink up.

10. Be Nice to Yourself and Let Go of the Guilt

There are physiological effects from experiencing different emotions; guilt is no exception. So what if you had a couple extra drinks over the holidays? Who cares if you had sweets for breakfast? As long as you enjoyed yourself, I say GOOD FOR YOU in moderation, of course. Let go of the guilt. Research has shown that guilt and shame can actually increase pro-inflammatory cytokines (immunological messengers), which in the long term can put you at risk for a whole list of diseases. It doesn't have to be specific to the holidays, either. As important as healthy eating, supplementation when needed, and regular exercise are, so is relaxation and 'you time'. Relaxing with a book, taking a warm bath, and treating yourself to a massage - these things are all equally important to your health and well-being and can do more than any vitamin C capsule on the market. So go ahead, give yourself a break. Doctor's orders.