What Do You Know About St. John's Wort?

I received a request for information on St. John's Wort. I'm happy about this request because I have taken this herbal remedy (a yellow flowering plant) on and off for about 9-10 years. St. John's Wort, also known as Hypericum Perforatum, has absolutely nothing to do with warts and everything to do with stabilizing moods. For over 2,000 years, people have used St. John's Wort to treat mental disorders, nerve pain, depression, sleep disorders, and to treat wounds, burns, and bites. The main use of the herb today is to treat mild to moderate depression. The herbal remedy comes in a tablet/capsule, liquid extract, and in tea bags.

There is an ongoing debate around the effectiveness of St. John's Wort. Some tests have shown that it's useful in treating mild to moderate depression and even severe depression, while other studies say it is no more effective than a placebo. In my personal experience with the herbal remedy, it is effective for treating minor bouts with depression and regulating moods. As a Gemini, my mood swings can be a little off the hook and I have used St. John's Wort to decrease my anxiety and keep my mind calm. The plant has practically no side effects and more affordable and safer than prescription antidepressants. I've included the formal definition and symptoms of depression below. And for the record, most adults will deal with some degree of depression at some point in their lives.  

According to the National Institute of Mental Health, depression is " a medical condition that affects nearly 21 million American adults each year. Mood, thoughts, physical health, and behavior all may be affected. Symptoms of depression commonly include:

• Persistent sad, anxious, or "empty" feelings
• Feelings of hopelessness and/or pessimism
• Feelings of guilt, worthlessness, and/or helplessness
• Restlessness or irritability
• Loss of interest or pleasure in activities that the person once enjoyed
• Fatigue and decreased energy
• Difficulty concentrating, remembering details, and/or making decisions
• Insomnia, early–morning wakefulness, or excessive sleeping
• Overeating, or appetite loss
• Thoughts of suicide, suicide attempts
• Persistent aches or pains, headaches, cramps, or digestive problems that do not ease with treatment.

Depression comes in several forms and its symptoms and severity can vary from person to person. For example:

• In major depression (also called major depressive disorder), people experience symptoms that interfere with their ability to work, study, sleep, eat, and take pleasure in activities they once enjoyed. Symptoms last for at least 2 weeks but frequently last for several months or longer.
• In dysthymia (also called dysthymic disorder), a less severe, but more chronic form of depression, people experience symptoms that are not as disabling but keep them from functioning well or feeling good. Symptoms last at least 2 years. Many people with dysthymia also have episodes of major depression.
• In bipolar disorder (also called manic–depressive illness), people have periods of depressive symptoms that alternate or may co-exist with periods of mania. Symptoms of mania include abnormally high levels of excitement and energy, racing thoughts, and behavior that is impulsive and inappropriate.

In addition, milder forms of depression exist that fall into the category of minor depression. In minor depression, people experience the same symptoms as major depression, but they are fewer in number and are less disabling. Symptoms last at least 6 months but less than 2 years continuously."

You can take anywhere from 200mg - 1000mg of St. John's Wort daily. I recommend starting at 200mg and working your way up to 1000mg so that you can monitor the effects. I'm a big fan of journaling and if you are having major ups and downs in your life, I encourage you to write down your day's events and how you felt/handled different situations. Journaling will help you see patterns and trends, and help you monitor the effectiveness of the herb.

Do not mix St. John's Wort or any other herbal remedies with prescription antidepressants or other prescription drugs like birth control pills. However, if you do decide to mix drugs please consult your doctor to see if the drug interactions are harmful.

Take good care of yourself.

Where did my roll go?

Most people get on the scale to measure their weight loss progress. Me...I actually count my back rolls. I'm down a roll! Ohhhh Yeaaahhh! Or for some people....they try on their skinny jeans. Whatever your method for determining if your dieting and exercise is paying off, do you ever wonder where the fat actually goes? I mean we hear the term "burn" the fat. But where does the melted fat go? 

Well I did some research and here's what the Mayo clinic says:

When you burn more calories than you consume, your body uses fat (triglycerides) for energy. This causes your fat cells to shrink. In turn, triglycerides are broken down into two different substances — glycerol and fatty acids — which are absorbed into your liver, kidneys and muscle tissue. From there, the glycerol and fatty acids are further broken down by chemical processes that ultimately produce energy for your body. These activities generate heat, which helps maintain your body temperature. The resulting waste products — water and carbon dioxide — are excreted in urine and sweat or exhaled from your lungs. [http://www.mayoclinic.com/health/body-fat/AN01327]

So to sum up...fat turns into heat and then whatever is left over comes out in your urine, sweat, and breath. So now we know and this underscores the importance of drinking lots of water everyday to help your body remove the fat through our URINE. It's key to exercise to remove the fat through our SWEAT.  We have to breathe deeply and fully to push the fat out through our BREATH.    

Take good care of yourself. 

My pee is yellow...Am I taking the right multivitamin??

Multivitamins are a big source of confusion for most folks. There are so many options to choose from and how can you really be sure that your body is absorbing all the good minerals and nutrients.  To start multivitamins are not to replace a healthy diet of fresh vegetables, meats, and grains. Rather supplements should be used to fill any gaps that you are not getting from your diet. Supplements are becoming more and more important as our food is less nutrient dense due to the lack of nutrients and minerals in soil.

First, when shopping for a multivitamin check the label to ensure it offers at least 100% of the daily value of the following vitamins:

• B1 (thiamin)
• B2 (riboflavin)
• B3 (niacin)
• B6 (at least 100 mg)
• B12
• Vitamin C
• Vitamin D
• Vitamin E (less than 100 mg)
• Folic acid
• Iron (18 mg)
• Magnesium (at least 100 mg)
• Beta-carotene (no more than 15,000 IUs, with no more than 4000 IUs coming from retinol. Retinol can be toxic)
• Copper (0.9 mg)
• Selenium (50 mcg)
• Zinc (11 mg)
• Calcium (Take a calcium pill separate from your multivitamin. You need about 1000-1200 mg daily of calcium and that won't won't fit in a multi. The best calcium supplements contain vitamin D as well for better calcium absorption.)

You don't need anything else in your multi! 

Here are some other tips for choosing your multi. 

Look for the fake stuff. Check the label for artificial color, flavor, sugar, or synthetic ingredients. If you see anything fake or sugary...don't buy it. 

What else is in your multi other than the vitamins and minerals listed above? Make sure there aren't a ton of other ingredients. If so, do your homework and look up those items. 

Vitamin E is a tricky one. Manufacturers love to put synthetic vitamin E in your multi. But here's what to look for: d-alpha tocopherol is the natural good form of vitamin E; dl-alpha tocopherol is the synthetic version. There are other forms of vitamin E....so just make sure to get the d-alpha kind!

Minerals. Minerals that end in -oxide or -sulfate are lower quality. Avoid!

There are 20 different types of calcium. Avoid calcium oxide because you can't freaking absorb it. Also skip calcium carbonate as it can cause kidney stones and bone spurs. 

My pee is yellow! Your pee should be yellow after taking a multi. All this means is your body has absorbed the B2 (riboflavin) and is getting rid of the excess vitamin that it couldn't absorb. It's normal and okay! 

Take a multi with a meal. It's best to take a multi with a meal so that you don't get a tummy ache. 

Drink lots of water. When taking a multi, be sure to drink lots and lots of water. You don't want to put any extra strain on your liver by ingesting lots of minerals and vitamins. 

Take good care of yourself!

My lunch sucks today

Once and awhile I find myself pissed at what I brought for lunch. Baked chicken and boring green beans. I was so disappointed last week I almost skipped lunch altogether, and I'm not one to miss a meal:-) Not wanting a repeat of last week's last minute throw-together crap, I got on it today. For 2 hours this afternoon, I planned, bought, and cooked my lunch for a 4-day work week. At first 2 hours seemed like a major time commitment during my precious weekend, but I just saved myself a whole bunch stress, headaches, and probably some money by preparing my lunches and snacks in advance...that I'm actually excited to eat. By all means batch cooking isn't a novel idea, but in busy times we tend to ignore our healthy habits and fall back on what's quick and easy. Problem with the "open it and microwave it meals" (processed TV dinners or fast food or carryout) is that they include way too much salt, sugar, and crappy oils. Not only can it burn up your behind...but your wallet too.

One thing I've learned in my many readings on nutrition and mental wellness, you need to make food a no-brainer. Once you give your mind time to think about what to eat, you are more likely to deviate from healthy meals and give in to cravings. Until healthy eating becomes part of your permanent lifestyle like showering in the morning, it's best to take the guess work out of diet and prepare your meals early. 

Pictured above are my meals for this week. I prepared AM and PM snacks, and an entrée for lunch. AM snacks consist of 2 boiled eggs and a piece of fruit, lunch consists of 2 broiled cilantro and onion turkey burgers on top of a pile of kale mixed with a tad bit of olive oil and apple cider vinegar along with a few cherry tomatoes, and the PM snack is a can of tuna or sardines mixed with mustard and black olives, and a sliced red/orange bell pepper. Veggies and protein baby!...veggies and protein. 

2 hours in advance = lunch is gonna be good this week. 

Take good care of yourself. 

Getting to know L-Carnitine...your weight loss buddy

Carnitine, often referred to as L-Carnitine, is an essential element that breaks down fat within the body and helps to transport fat through the body to be converted into energy.  Proper levels of carnitine in the body will help to promote overall physical fitness, as any fat you eat will be efficiently used to fuel the functions of the body.  L-carnitine is widely used as a natural method for weight loss since it enables the burning of fat at much higher speeds.  It can also decrease your food cravings, increase your energy during exercise, and increase your metabolic rate.  In the same way, carnitine is used to promote heart health and in treating and managing angina, arrhythmias and other heart ailments.  It is also used by athletes to promote further sports endurance. And word on the street is it can also support male fertility…way to go Carnitine!

For the folks that need a scientific explanation… l-carnitine is an essential amino acid. Amino acids are used in every cell of your body and are used to build the proteins you need to survive.  L-carnitine transports long-chain fatty acids across the mitochondrial (mitochondria are known as the powerhouses of the cell) membrane to be metabolized. L-carnitine aids in the release of stored body fat, triglycerides, into the bloodstream for energy.

L-carnitine is available in the following food sources: red meat, diary products, avocado, and tempeh.  With a well-balanced diet, you should have sufficient amounts of l-carnitine in your body.  But then again how many of us are eating well-balanced diets? That said, adding about 500 - 2000 mg of L-carnitine to your daily regimen will ensure you have a full army of fat transporters to get your body right for the summer…or for the men, help get your little soldiers in order.

How to Take L-Carnitine. Start by taking two 500 mg capsules of l-carnitine before or with breakfast. After one week the dosage can be increased, if needed, to two 500 mg capsules before breakfast and lunch. Increase your dose of l-carnitine gradually until you see a difference in weight loss, energy and overall well-being. Taking l-carnitine after 4:00 pm may make it harder to fall asleep at night, so try not to take carnitine then. This is the only side effect of taking too much carnitine is too much energy.  When possible, use l-carnitine in the carnitine tartrate form, which is the purest available. You can find l-carnitine at your local vitamin store...make sure to get L-Carnitine and not Acetyl l-carnitine (different supplement). 

Take good care of yourself.  

For my soda drinkers....a healthy substitute

Don't want to give up your soda, but could do without the 10-15lbs that soda can add to your waistline each year? You might want to try out Zevia.  It's a delicious carbonated soda sweetened with stevia instead of the dangerous high fructose corn syrup or artificial sweeteners like aspartame, Splenda, Nutrisweet, etc.  Unlike most sodas and diet drinks, Zevia contains no artificial colors, no sugar substitutes, or preservatives.  It has NO CALORIES, no net carbs, little to no sodium (depending on the flavor), and no fat. Tastes like a soda, but no harmful effects...uh, I'll drink to that!! 

Zevia comes in the following flavors: Cola, Ginger Root Beer, Black Cherry, Orange, Twist (lemon/lime), Dr, Zevia, Ginger Ale. You can pick up a 6-pack of Zevia at your local health food store. 

For those wanting a little bit more info on Stevia. Here is the quick and dirty. Stevia is a South American herb that been used as a sweetener for ages.  The leaves of this small green plant have a delicious taste that can be 30 times sweeter than sugar. The body does not metabolize the sweet glycosides from the stevia leaf or any of its processed forms...so there is no calories! Stevia doesn't adversely affect blood glucose levels and is safe for diabetics. In the United States, Stevia is sold as a nutritional supplement. Therefore if you want to pick up bottle or packets of Stevia for the house to include in your everyday cooking, check the vitamin aisle at your local grocery store or health food store. 

Take good care of yourself. 

deTOXify!!

Are you tired, sluggish? Gaining weight? Feeling confused, distracted or disoriented? Dealing with acne breakouts? Or just got off track from your health and wellness goals? You might need to detox. There are a lot of different levels and intensities of detoxification that depend on the time you want to commit to the detox regimen, money you want to spend on ingredients and products, and what your goals are. I'm going to try and provide tips for a variety of situations and lifestyles. That said, detoxification is like meatloaf.  It's only as good as what you put in it...so don't expect long-term results from a quick one-time change. Several small changes repeated over time are better and more sustainable in the end.

I Need a Quick Pick Me Up, Not Looking for Any Lifestyle or Diet Changes. If you fall into this boat you don't have a lot of time and just need something simple to boost your spirits and get your mind right.

• Google infrared saunas in your city and make an appointment to sit in the heat for 20-30 min.  Infrared heat is awesome, it's like sitting on the beach but under an umbrella. You get the heat without the unhealthy ultraviolet rays. These saunas have so many detox benefits including relieving pain, sweating out fats and toxins, reducing stress. You'll feel GGGREEAATT! [In my tony the tiger voice]
• Invest in Green Vibrance. This product is amazing. I've been using it for years and it provide a serious pick me up and quickly. I add a scoop of it to my protein shake or you can make mix it with apple juice. Green Vibrance pretty much improves everything from your digestive system to your bones. And it has a ridiculous amount of trace vitamins and probiotics. Check the link above for more info. You can get at most major health food stores. 
• Add an air purifier or air filtering houseplants to your home and office. It makes a huge difference in the quality of air ....that goes to your brain and circulates your blood more effectively. Plants to consider are the Peace Lilly, English Ivy, and the Spider Plan. Honeywell and Whirlpool make pretty decent room purifiers. 
  

I've been overdoing it on processed/fast food and alcohol lately. I need to get my body on track. Here's where we get serious. If you fall into this category, you are willing to commit to a 2-week regimen where you'll make reasonable diet and lifestyle changes to help you get back into your regular routine. Suggested regimen [from Dr. Ann Louise Gittleman's Fat Flush Plan] to follow for 14 days consecutively,  includes:

• Mix and drink 56oz of water with 8 oz unsweetened cranberry juice per day.  
• Eat the following per day:  
• 8 oz of lean meats (e.g. free range, and hormone free chicken and turkey, grass-fed beef, lamb)
• Unlimited vegetables (e.g. kale, asparagus, broccoli, mushrooms, tomatoes, etc.)
• 2  whole portions of fruit (1 cup of berries, apple, 1/2 grapefruit, orange, peach)
• 2 eggs per day (whole egg; omega 3 enriched)
• 1 tablespoon of flaxseed oil twice daily (can't cook with this oil, but you can pour on salad, add to protein shake)
• No dairy (e.g. milk, cheese, yogurt)
• No sugar, carbs, or starches (e.g.bread, pasta, potatoes, corn, candy, cereal)
• No sodas, artificial sweeteners, the only exception is SteviaPlus
• No alcohol
• No salt and pepper, this includes seasonings that include salt and pepper. Instead use cayenne, dried mustard, garlic, cinnamon, ginger, cumin, apple cider vinegar, lemon, dill, cloves. 
• Every morning and before you go to bed, mix and drink 8 oz of unsweetened cranberry water with 2 teaspoons of psyllium husks or 1 tablespoon of ground flaxseeds. 
• Also in the morning, drink 1 cup of hot water with juice from half a lemon.
• Take the following vitamins: evening primose oil (balances hormones and burns fat), a multi-vitamin, L-carnitine, and chromium. 
• After 2 weeks, feel free to continue on the regimen until you are near your goal weight or transition back to wellness plan that you were originally one. You can also move to the second phase of the Fat Flush Plan. For more information, meal plans, and recipes, check out the Fat Flush Plan book. I'm a huge fan of this regimen because it truly detoxes your liver and kidneys allowing those organs to do what they are supposed to do which is remove toxins and fat from your body. The cranberry juice and supplements help to balance your hormones which cause weight gain and among other issues. And in case you're wondering, when you do this fat flush plan you will lose water weight and fat quickly. I lost 15lbs in 2 weeks and had tons of energy!

Please Help! I'm Out of Control! Something Has to Change! If this is you, then you need to take a deep breath, close your eyes, and visualize the life you want. You've yo-yo dieted all your life and are sick of it. You have gotten used to feeling like "shyt" and have accepted your current situation. You are in need of an emotional, spiritual, and physical detox.

• Draw a picture of the life you want. Breakout the crayons and draw the kind of house you want to live in, what you do for a living, what your partner looks like, what you look like...the idea is to visualize it and then CLAIM it. Tape this picture to your bedroom door or someplace that you will see everyday. 
• Go for a 20 minute walk outside everyday, no matter the weather. Getting outside to breath fresh air and getting sun on your face rejuvenates you! Every 2 weeks increase your walk time, until you reach an hour. Then start speeding up your pace. 
• Clean out your house. Get a trashcan and go through each room and throw out negative items (alcohol bottles, items that bring bad memories, any food with over 4 grams of sugar per serving, potato chips, white flour, white sugar, salt shaker, vegetable/canola/peanut/safflower oil, old cosmetics, old clothes that you haven't worn in over a year, old hair products, products that have parabens or sulfates in them). Throw out the negative stuff, so you have room for the good stuff as it comes into your life. 
• Tell your loved ones that you are making a change. Once you tell people you will feel more obligated to stick with your word. 
• Follow the regimen listed above until you are within 10lbs of your goal weight. Then start adding salt, healthy carbs (sweet potatoes, spaghetti squash, beans) and fats (olive oil, nuts) into your diet. 

 Take good care of yourself.