When young adult prisoners’ diet was supplemented with multivitamins, minerals and essential fatty acids, researchers noticed a striking reduction in their anti-social behavior, violence and aggression [1].

When school children with ADHD showing no improvement on standard drug treatment, received essential fatty acids daily for six months, parents reported significant improvement in “restlessness, aggressiveness, completing work, and academic performance”[2].

And, when 95 British middle managers were given dietary supplements to compensate for missing nutrients in their diet, after eight weeks, significant improvement in activity, mood, cognitive and behavioral strain, and stress management was recorded[3].

A closer look at those above examples shows us a staggering pattern that is recurrent in our everyday life: teenager and young adult violence and aggressiveness; school children hyperactivity, restlessness and poor academic performance; and, managers and employees stress, mood disturbance and lack of motivation. No one can deny that those behaviors are complex psychological and social problems that should be addressed from more than one perspective. Yet sometimes, the answer, or at least an important part of it, is closer than we could imagine: Our diet!

More and more studies are pointing at the importance of proper nutrients consumption for mental, social and cognitive behaviors and a simple look at our dinner table show us the damage we are inflecting upon ourselves and our loved ones. Typical modern-day diet is very poor in nutritional value, vitamins, minerals and fibers, yet very high in calories, refined carbohydrates and the wrong types of fats. This diet, studies show, is not only directly related to cardiovascular problems, inflammatory and chronic diseases, but it is also directly related to stress, mood disturbance, irritability, lack of motivation, inappropriate social behaviors, low cognitive performance and poor memory.

Studies show a significant correlation between the type of food we choose to eat and our mental health. Increased consumption of processed and refined foods is linked to anxiety [4]. Low intake of fruits, vegetable, and good quality meat is linked to increased stress levels [5]. Daily consumption of sweets and candy at the age of ten is linked to increased violent behavior in adulthood [6]. Eating junk food at the young age of 4 is associated with hyperactivity and behavior problems in childhood as well as later in life [7]. Omega-3 fatty acids deficiency is linked to depression and dementia, and omega-3 supplements are shown to prevent aggression and hostility, control anger and improve social behavior.

How Does it Work?

To understand the mechanism behind food effect on our mental health and social behavior, bare with me as we take a closer look at our biochemistry and physiological reactions.

Blood sugar level:
When we look at our mood swings, anxiety and irritability, the first culprit that comes to mind is erratic blood sugar level (BSL). Both hypoglycemia (low BSL) and hyperglycemia (high BSL) are detrimental to our health. The first drains our energy and depresses our mood and vitality; the later predisposes us to obesity, diabetes and uncomfortable mood swings.
When our blood sugar is low, our body sends us a signal usually by making us more fidgety, anxious, and stressed or by making us crave sweets and stimulants. Since we are always ‘on the run’, we fetch a quick fix. We resort to a chocolate bar, candy or cake to supply us with the required sugar ‘dose’; we get a cup of coffee, can of coke or smoke a cigarette to give us a boost of adrenaline, the well known fight-and-flight neurotransmitter that raises our BSL.
Eating instant refined sweets, although life saving in some cases, can start a vicious cycle of swinging blood levels of insulin and sugar which further disturbs our mood, increases our stress, and predisposes us to diabetes. Also raising our adrenaline through caffeine or nicotine aggravates our stress and anxiety, and, on the long run, affects our blood pressure, heart, and immunity.

Nutritional needs:
An erratic BSL is not the only mechanism by which out modern diet wrecks havoc with our mental and social health, a diet lacking in many essential nutritional values is another major disruptive mechanism.
Amino acids, the building blocks of protein, are also the building blocks of our neurotransmitters; these are what Candace Pert, the famous neuroscientist, calls ‘molecules of emotion’. From the amino acid tryptophan for instance, serotonin, our mood boosting neurotransmitter, is synthesized. Low serotonin levels are linked to suicidal tendency, depression, violence and aggressive behaviors [8].
The amino acids phenyl alanine and tyrosine are the building blocks for dopamine and nor adrenaline, our motivational and feeling-good neurotransmitters. Dopamine also plays an essential role in controlling the reward and punishment processes in our brain [9]. We need a constant supply of essential amino acids to keep our mood and emotions in check. The right balance, amount and type of the amino acids are determined by the composition and quality of our dietary protein.
B vitamins are other missing essentials. They play an important role in metabolism and nervous system health. They are also directly involved in the synthesis of many neurotransmitters. Besides, vitamin B6 is known to reduce risk and even treat premenstrual depression, and vitamin B12 deficiency is linked to dementia [10].
Omega-3 fatty acids deficiency is linked to depression and dementia[11], and omega-3 supplements are shown to prevent aggression and hostility[12], control anger and improve social behavior[13].
Essential minerals, especially zinc, manganese, chromium, copper and iron also contribute their share. Chromium helps controlling BSL and iron is an important factor in neurotransmitters synthesis [14]. Iron deficiency is linked to depression and depleted energy [15].
Other vitamins are involved in our complex behavioral adjustment. Vitamin C, E and A are essential for nerve cell health, vitamin D deficiency is linked to depression and neurodegenerative diseases and vitamin K plays its role in nervous tissue biochemistry[16].

What Should we Eat?

Research performed in British and US prisons showed that aggressive and anti-social behaviors even in criminals could be corrected, at least in part, through dietary intervention [17]. And, needless to say, the natural and synergistic effects achieved by consuming whole natural food in a balanced diet is far better than administering individual nutrients in capsules and pills.
For an optimum performance and optimum state of mind, we need first and foremost to balance our BSL.
The safest and most effective way to do that is balancing our diet quality, quantity and timing.

• We need to eat healthy diet with whole grains, lots of fruits and vegetables, nuts, seeds, and legumes.
• Choose high quality lean animal protein and remember that a little goes a long way; these are great compact protein source, so you do not need much.
• Eat fish at least once or twice a week and consume 1-2 tablespoons of flaxseeds or chia seeds daily to supply your need for omega-3 fatty acids.
• Eating balanced healthy three meals a day with two snacks in between supply us with the needed energy and nutrients to sustain our health and adjust our mood.
• Don’t skip meals and don’t forget your salad bowl along with your lunch and dinner.
• Take your time, enjoy the setting and feast your eyes before your palate.
• Avoid refined carbohydrates, simple sugars, over processed goods, energy drinks and caffeine.
• Reduce your intake of food with high Glycemic Index and avoid all foods with added preservatives, colors or flavors.
• Do not consume Trans-fats, the un-natural fat found in margarine and fried foods.

Talbinah: Our Traditional Soothing Food
Traditional Books of Prophetic medicine talked about one of our best mood soothing foods: Talbinah. Talbinah is a thin barley soup made with barley flour and adjusted to a milky consistency (and hence its name Talbinah, from the Arabic word, laban– meaning milk). It could be sweetened with honey or served as savory soup with added spices. Aisha, The Prophet's wife, narrated, “If any of the Messenger’s family became ill, the Messenger would recommend Talbinah to be prepared. He says: ‘It soothes the grief and cleanses the ailing heart just as one of you cleans dirt off her face with water.’ “(Related by Ibn Maajah). Recent studies on the effect of Talbinah showed its significant effect in boosting mental health, relieving depression and anxiety and balancing the mood [18].




References:
[1] Gesch, B. et. Al. (2002). Influence of supplementary vitamins, minerals and essential fatty acids on the antisocial behaviour of young adult prisoners Randomised, placebo-controlled trial. The British Journal of Psychiatry . 181: 22-28

[2] Perera, H. et. Al. (2012). Combined ω3 and ω6 Supplementation in Children With Attention-Deficit Hyperactivity Disorder (ADHD) Refractory to Methylphenidate Treatment A Double-Blind, Placebo-Controlled Study. J Child Neurol: vol. 27 no. 6 747-753

[3] Ussher, J. (1995). The relationship between health related quality of life and dietary supplementation in British middle managers: A double blind placebo controlled study. Psychology & Health Volume 10, Issue 2

[4] Bakhtiyari, M.et. al. (2013). Anxiety as a consequence of modern dietary pattern in adults in Tehran-Iran. Eat Behav.: 14(2):107-12.

[5] Roohafza, H. et. Al. (2013). The association between stress levels and food consumption among Iranian population. Arch Iran Med. 2013 Mar;16(3):145-8.

[6] Moore, S., Carter, L. & van Gooze, S. (2009). Confectionery consumption in childhood and adult violence. The British Journal of Psychiatry:195: 366-367

[7] Wiles, N.J., Northstone, K., Emmett, P. & Lewis, G. (2009). ‘Junk food’ diet and childhood behavioural problems: results from the ALSPAC cohort. Eur J Clin Nutr. 2009 Apr;63(4):491-8.

[8] Lawrence, F. (2006).

[9] Lawrence, F. (2006).

[10] Bourre,  J. M. (2006). Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 1: micronutrients. J. Nutr Health Aging. ;10(5):377-85.

[11] Bourre J.M. (2004). The role of nutritional factors on the structure and function of the brain: an update on dietary requirements. Rev Neurol. ;160(8-9):767-92

[12] Hibbeln, J. R., Ferguson, T. A. & Blasbalg, T. L. (2006). Omega-3 fatty acid deficiencies in neurodevelopment, aggression and autonomic dysregulation: Opportunities for intervention.  Int Rev Psychiatry. Vol. 18, No. 2: 107-118.

[13] Lawrence, F. (2006). Omega-3, junk food and the link between violence and what we eat. Retrieved from: The Guardian, http://www.guardian.co.uk/politics/2006/oct/17/prisonsandprobation.ukcrime

[14] Bourre, 2004

[15] Bourre,2006

[16] Bourre,2006

[17] Lawrence, (2006).

[18] Badrasawi, M.M., Shahar, S., Manaf, Z.A., Haron, H. (2013). Effect of Talbinah food consumption on depressive symptoms among elderly individuals in long term care facilities, randomized clinical trial. Clin Interv Aging. 2013;8:279-85.

Since the dawn of civilization, human beings have learned the benefits of fresh fruits, vegetables, herbs and spices. The purpose wasn’t only nourishment or energy production, it was also for cure and healing. In our modern time, science has recognized the medicinal benefits of such plants. Active ingredients in natural plants were found capable of inhibiting, retarding and reversing acute and chronic human ailments. With the alarming increase of cancer cases despite our modern technological advancement, researchers are referring back to those natural cures in an attempt to find some answers.[1]

Phytochemicals are a huge group of natural plant compounds that not only provide much of the flavor and color of our edible plants; but also provide amazing biological and medicinal activity. Many phytochemicals offer anti-oxidant, anti-cancer, anti-microbial activities, organ tonicity, detoxification, hormonal-like actions, and the list goes on.

“Cancer chemoprevention by phytochemicals may be one of the most feasible approaches for cancer control”[2]. These nature miracles have an amazing power of healing the body, inside out. There are thousands of them; each has its specific mechanism of action. Some are anti-oxidant, anti-inflammatory, immune-enhancing, or anti-hormonal; others execute their effect through modification of metabolism or enzymatic activity, influencing cellular action and cell differentiation, suppression of proliferation of cancerous cells, or interruption of blood supply to the tumor.[3] Yet, others affect body detoxification, enhance excretion of carcinogens, suppress inflammation, and/or inhibit tumor growth.[4]

“According to Harvard University School of public health, poor diet, lack of exercise, and unhealthy lifestyle elements are responsible for about 65% of cancer deaths”. Another good percentage is caused by external factors like environmental pollution from air, water, chemical, pesticides.[5]
Experts believe that all those factors have one thing in common: They increase our exposure to damaging free radicals and/or increase our susceptibility to their damaging effects. This incoming oxidative harm compromises our immune system abilities to maintain health. Our bad eating and living habits like smoking, poor diet, lack of physical activity, and chronic stress, add insult to injury.

Hence, controlling free radicals and oxidative damage to our cells and DNA is a primary goal in cancer prevention and treatment. And here comes the role of phytochemicals. According to Dr. Balch of Harvard University, School of Public Health, “7 to 10 servings of fruits and vegetables are found to reduce cancer risk by about 30%”. This amazing action is largely attributed to their valuable nutrients and phytochemicals content.

• Nutrients rich in lutein such as dark green leafy vegetables and broccoli are considered to be powerful antioxidants that decrease the risk of eye diseases, macular degeneration and show promising results in treating prostate and colon cancer.
• Genistein and diadzein, antioxidant isoflavones found in soy products, protect against prostate and breast cancer, leukemia, and bladder cancer.
• In broccoli, Brussels sprouts and cauliflowers you can find D-glucaric acid which is effective against cancer of breast, lung, liver and skin.
• The valuable Lignans and other phytochemicals found in all grains, seeds, beans, peas, and lentils have the ability to reduce risk of hormone-associated cancers, osteoporosis, and cardiovascular diseases.
• Inositol hexaphosphate (IP6), a form of the B vitamin inositol, is an anticancer possessing natural killer cells activity that works on shrinking tumors and prohibiting their growth. It is found naturally in whole grains, beans, lentils, veal, citrus fruits and nuts.
• Chlorophyll, found in green plants, is a powerful anticancer, antioxidant and detoxifier.
• Cruciferous vegetables like broccoli, Brussels sprouts, cabbage, horseradish, and cauliflower contain powerful anticancer compounds called Glucosinolates.
• The well-known Beta carotenes in yellow and deep orange vegetables like pumpkins, squash, yams and carrots are powerful antioxidants and precursors of vitamin A in the body.
• Lycopene which has promising activity against prostate cancer is found in many red fruits like tomatoes and watermelons, orange vegetables such as carrots, and yellow fruits like papayas.
• The organosulfur compounds in onions and garlic enhance immunity, improve blood circulation, and prevent oxidative damage.
• Celery, fennel, beets and citrus fruits offer a range of anticancer, antioxidant and immune boosting activities through their Coumarins.
• A traditionally recognized anticancer remedy called Laetrile is found in raw and bitter almonds.
• Cherries and berries contain anthocyanidins antioxidant, anticancer, circulatory and heart tonics.

And, the list goes on and on…

It is important to note that those natural, God-given plants offer the perfect combination of balanced hundreds or may be thousands of phytochemicals, vitamins and minerals that work in perfect harmony and synergy to deliver the needed benefit for our body. They are naturally available, ready for our consumption and suitable for oral or topical usage. Yet, many challenges are still in the way. Much of the research on phytochemicals has been conducted in vitro or on laboratory and test animals. For effective application in medicinal field, full risk analysis that determines the appropriate dosage, mode of application/administration, bioavailability, metabolism and long-term biological effects are still highly required.[6]

Meanwhile, integrating fresh fruits, vegetables, seeds, nuts, whole grain, legumes, herbs and spices in our everyday diet holds tremendous health benefits. The word vegetable comes from the Latin word ‘vegetare’ which means to invigorate or impart energy. And this is exactly what vegetations do to us.
With your everyday food choice you design your own state of health, not only your physical health, but also your emotional, psychological and mental wellbeing. The amazing and varied range of nutrients you choose to put on your plate in every meal gives your body the chance to heal, boost its immunity, detoxify and strengthen.


​
References:

1. Singh, M., Singh, P., Shukla, Y. (2012). New strategies in cancer chemoprevention by phytochemicals. Front Biosci (Elite Ed):1;4:426-52.
2. Nishino, H. et. Al. (2000). Cancer Chemoprevention by Phytochemicals and their Related Compounds. Asian Pac J Cancer Prev.; 1 (1):49-55.
3. Tsuda, H. et al. (2004).  Cancer prevention by natural compounds. Drug Metab Pharmacokinet.;19(4):245-63.
4. Johnson, I.T. (2007). Phytochemicals and cancer. Proc Nutr Soc. ;66(2):207-15.
5. Balch, P.A. (2000). Prescription for nutritional healing. USA: Avery
6. Johnson, 2007.

In our modern day life, we are over-working our brains. We spend our resting time before the TV screen or our PC monitor. Our brains are constantly analyzing, calculating, worrying, and searching. And, at the end of the day, we wonder why we find it hard to sleep despite our exhaustion. Popping a sleeping pill or a calming sedative won’t do the trick. Studies show that these sleep-inducing medications interfere with your natural sleeping cycle. In other words, they may improve the quantity, but not the quality of your sleep.
 
Why do you need to sleep?
Besides relieving fatigue and restoring alertness, sleep has been proven to improve memory by consolidating, organizing and re-structuring the information you learn during your waking hours. It replenishes your brain performance and regenerates neurons. Sleep also lowers inflammation, boosts cells regeneration, and curbs oxidative damage. It improves your stamina, helps you better manage your daily stresses, calms down the fight and flight response, and increases your emotional stability. So much for such a ‘relaxing’ activity… isn’t it?
 
Essential fatty acids
Recent research has been studying the role of essential fatty acids (EFAs) in improving sleep. Essential fatty acids are pretty safe and well tolerated by most people. They are linked to many health benefits like reducing systemic inflammation, improving heart performance, relieving asthma symptoms, and helping in autoimmune conditions like psoriasis, atopic dermatitis, Crohn’s and colitis. They are linked to improving immune function, skin integrity, mood and hormonal balance.
EFAs have also been shown to mediate pain response by controlling the pro-inflammatory eicosanoids and cytokines. They have been proven effective in conditions like chronic pains, joints aches, carpal tunnel and fibromyalgia. They lower the risk of Alzheimer, dementia, cognitive degenerative diseases and even help with depression. Low levels of EFAs are linked to increased risk and symptoms of ADHD in children and adults.
 
Can essential fatty acids help you sleep?
EFAs improve our sleep through direct and indirect mechanisms of action.
Direct connection:
EFAs are proven to stabilize and harmonize the complex mechanism by which our body initiates and maintains sleep. [1]
Omega 3 levels, specifically DHA (docosahexaenoic acid), have been linked to better quality of sleep, reduced severity of sleep apnea and improvement in melatonin (your sleep hormone) level. [2]
In a study conducted by University of Oxford in the UK, supplementing 600 mg of DHA significantly improved children sleeping habits.
 
Indirect connection:

• EFAs mediate stress response calming your brain chatter and regulating hyperactivity.
• EFAs mediate pain response, which makes it easier for chronic pain sufferers to retire at night.
• They manage the inflammatory reaction and cell oxidative damage, which again controls pain reaction.
• Deficiency in EFA is linked to children hyperactivity
• EFAs supplementation has been shown to lower anxiety, lower elevated cortisol levels, improves fatigue symptoms and balance mood.[3]
• EFAs supplementation has been shown to be helpful in case of depression, another cause of insomnia.

 
Types and Sources of EFAs
We cannot synthesize EFAs, we need to get them from food. Our body needs a constant supply of two types of fats: omega-3 and omega-6 fatty acids.
Our Standard American Diet is highly loaded with omega 6 at the expense of omega 3, which shifts the balance towards more inflammatory reactions, hormonal imbalances, mood and sleep disturbance. The balance between both types of fats is very critical for brain structure and function. Omega-3 deficiencies are widespread. We all seem to consume more omega-6 (mainly from common vegetable oils), than omega-3 (present in nuts, seeds and fatty fish and fish oil supplements).
 
So, do you have trouble sleeping at night? Try adding more cold-water fish to your diet and supplementing with some good quality EFAs.
Vegetarian sources of EFAs include seeds like flax and chia seeds; nuts especially walnuts; green leafy vegetables like spinach, kale, and vine leaves; seaweeds like spirulina; cruciferous vegetables like broccoli, cauliflower and Brussels sprouts; and other vegetables like winter squash and leeks.

Check out Healing Body & soul consultation today 

[1] Yehuda, Rabinovitz, & Mostofsky. (1998). Essential fatty acids and sleep: mini-review and hypothesis. Med Hypotheses;50(2):139-45.

[2] Montgomery et. Al. (2014), Fatty acids and sleep in UK children: subjective and pilot objective sleep results from the DOLAB study – a randomized controlled trial. J Sleep Res, 23: 364–388.

[3] Yehuda, Rabinovitz & Mostofsky. (2005). Mixture of essential fatty acids lowers test anxiety. Nutritional Neuroscience Vol. 8 , Iss. 4
​

Bella’s symptoms started 5 years ago. After the birth of her second child, Bella was always exhausted; she couldn’t shed off her pregnancy pounds and kept gaining weight as years went by. Her continuous fatigue threw her in such a bad mood that her doctor had to put her on antidepressant.

 
Bella tried many diets, went on various detoxes, joined a local gym and even enrolled in an evening meditation class. Yet, her symptoms kept getting worse. Her brain was foggy. Her weight was steadily creeping up along with her anxiety. Her period became irregular. She was now chronically constipated. Her skin was dry and her beautiful hair was falling with every morning shower.
 
Thyroid foundation of Canada estimated that 1 in 10 Canadians suffers from thyroid problems among which around 50%, like Bella, remain undiagnosed for years.
 
After 5 years of suffering in silence, Bella was finally diagnosed with hypothyroidism and she was prescribed thyroid hormone. She immediately felt better, but, with time, her symptoms were creeping back… What was going on here?
 
Your thyroid gland sets the on and off switch for your metabolism. It plays a major role in controlling heart, digestive, brain and muscle functions as well as bone health.
What Bella, and many women I see, do not know is that their Thyroid Stimulating Hormone (TSH) level could be totally within the normal range, yet still suffer from all hypothyroid symptoms. TSH is an essential piece of the puzzle, but it is far from being the whole picture.
 
Other Players in the Field

• For your thyroxin hormone (T4) to be active, it needs to be converted to T3. This conversion takes place in the liver.  A healthy liver is crucial for thyroid function.

 

• Efficient digestion, absorption and a healthy bacterial flora are essential to supply the nutrients needed for the whole process.

 

• Oestrogen dominance resulting from the use of birth control pills, hormone replacement therapy, plastics, and synthetic oestrogens in our environment affect the availability of active thyroid hormones.

 

• Stressful lifestyle is another factor. Cortisol continuously pumped by your adrenal glands down regulates thyroid hormone secretion.

 
 
Is your immune system angry?
 
Hashimoto thyroiditis is an autoimmune disease that goes largely un-diagnosed. In Hashimoto, the immune system produces antibodies that attack the thyroid.
Lots of evidence pinpoint the link between gluten intolerance and autoimmunity. Gluten is the protein present mainly in wheat, barley, rye, and spelt. The best way to know if gluten or other food sensitivities are factors, is to go on a well designed elimination diet removing gluten, dairy and other suspected food allergens, then strategically re-introducing them while tracking your symptoms.
In Bella’s case, her immune system was indeed on fire.
 
Where do you start?

• If you suffer from any of Bella’s symptoms, start by asking your doctor for full lab tests for your thyroid function including thyroid antibodies to rule out Hashimoto.
• Check for vitamin D, B12, and iron deficiencies.
• Try supporting your thyroid function with nutritional supplements: vitamin A, D, Selenium, zinc and iodine (Do not take iodine if you have Hashimoto).
• Support your adrenals with B vitamins, vitamin C, essential fatty acids and herbs like ginseng, ashwagandha, and ginger.
• Balance blood sugar levels by increasing fibres in your diet, eating at regular time intervals and avoiding refined sugars and carbohydrates.

• Restore gut integrity and healthy bacterial flora with green leafy vegetables, fibres and probiotics.
• Support liver functions with bitters, antioxidants and lowering toxic load.

 
Listen to your Body Whispers
Body Whispers® are those subtle warnings your body is sending you to tell you that something needs to change in your life. Bella’s fatigue, brain fog and random aches and pains were whispers that she brushed aside until they turned into screams. She had this subtle need to be nurtured and cared for as she was nurturing and caring for everyone around her. Her voice was trapped, as if she wanted to scream for attention but couldn’t. It was this feeling of un-ease and hunger for more out of life.
Along with supporting her body, Bella started to listen to her heart and soul. She pursued her passion for photography; she set some ‘Me’ time in her schedule and learned to ask for help around the house whenever she needed. Luckily, her husband was very supportive. Together, they managed to set their life back on track as Bella steadily but surely restored her health and vitality.


Check out Healing Body & soul consultation today


​

Our brain is the most complicated organ in the universe. It is estimated that we have more synaptic connections between our brain cells than there are stars in the skies.
 
Yet, do we take proper care of this valuable asset of ours?
 
Depression, anxiety, brain fog, dementia, mood swings, phobias, ADD and loads of other mental and psychological complaints and illnesses became so common…We've become experts at labelling our conditions, yet we've failed miserably at healing them…
 
Here is a scenario I see so often… a story of everyday life: Michelle is stressed, tired, and depleted. As soon as she wakes up, she turns on the autopilot mode and rides the hamster wheel. Between her husband, her house, her kids and her work, she does not have the time to feed her body needless to say her heart and soul. She eats on the go, mainly processed carbs and sweets. She has no time to exercise, no time for social support, hobbies or leisure. Her pastime is watching the depressing news or chatting on Facebook. She bottles up her frustration and anger and swallows her pains with her morning and afternoon coffees.

No wonder her cholesterol levels shoot up. Her doctor puts her on statin. No one mentioned the side effects… her cholesterol levels become normal, but her energy goes down the drain, brain fog, fatigue, low libido and poor fat digestion… For her heartburn, an antacid was added… Again, no one mentioned any side effects. With no acid in her stomach, protein digestion and absorption became compromised. Proteins are essential to build the neurotransmitters, those magic molecules Dr. Candace Pert calls ‘molecules of emotions’… Another prescription was now essential, an antidepressant for her low mood, poor motivation and foggy brain…
 
It is my firm belief that our body and mind have a tremendous ability of heal, we just have to give them what they need… we need to properly feed our body, mind, heart and soul. Today, I will focus on my 7 essential rules of feeding your body so that you can heal your mind:


1. One-man food is another man’s poison.
I meet people with food intolerances and sensitivities everyday in my practice. You need to listen to your body: Is there any specific food that eating it makes you feel tired, depleted, anxious, irritable, moody, or makes your brain foggy? The best way to find out is to go on a well-designed elimination diet while closely monitoring your symptoms.
2. Skip that doughnut.
Refined sugars and carbs throw your blood sugar level out of balance which not only increases your risk of diabetes and heart disease, but also pumps up your fight and flight response, increases inflammation and messes up your hormones. Alzheimer's disease is now known among nutritionists as type III diabetes. Depression, anxiety and ADD have well-established links with increased refined sugar consumption. To balance your blood sugar level, you need to choose whole unprocessed grains and carbs and fiber-rich foods; you also need to eat on regular interval and include some form of protein with every meal and snack (egg, nuts, seeds, lean chicken, turkey, fish and veal are good choices).
3. We’re basically ‘fatheads’.
60% of the solid brain mass is fat… But not any kind of fat. Your choice of fat is essential for your brain health. Good choices are olive oil, coconut oil, avocadoes, nuts, seeds and fatty fish.
4. Water is the essence of life.
70% of our cells is water. I have seen cases of serious fatigue and brain fog resolve by simply hydrating properly. Make sure you drink at least 8 cups of water daily.
5. Your ‘emotions’ are made from protein.
Serotonin, dopamine and nor-epinephrine are your brain neurotransmitters. Dr. Candace Pert calls them ‘molecules of emotions’ as they are the ones responsible for your feelings of happiness, wellbeing, uplifted mood, focus, and motivation… Another close relative, melatonin, regulates your sleep cycle and heals brain cells while you sleep.
Those neurotransmitters are made from protein, or more specifically from amino acids found in high quality protein.
6. Turn off the furnace.
As we live in a highly polluted world and we are leading a pretty stressful life we set on an inflammation process in our cells. This low-grade chronic inflammation is like a low heat furnace that is cooking our cells at a very slow yet efficient pace. We need to turn this furnace off. The best way to do that is by integrating anti-inflammatory herbs and spices in your every day diet. Spices like turmeric and ginger are amazing anti-inflammatory. Other great choices are green leafy vegetables and colored fruits and veggies like berries, red bell pepper, pumpkins, and carrots…
7. Give your liver a boost.
Your liver is the primary detoxifying organ in your body and since the brain is highly susceptible to toxins, supporting liver detoxification is an essential tool in brain protection. Foods that boost liver detoxification are cruciferous vegetables (cauliflower, cabbage, kale, collard, broccoli…), artichoke, burdock root, green leafy vegetables and spices like turmeric and ginger.
 
Data shows that the rate of antidepressant use in US increased by almost 400% between the late 90s and early 2000s.[1]
 
No one of us want to be among those statistics… do we?
 
It’s time to move forward… it is time to take back responsibility of your own health…
 
Finally, it is essential to note here that to achieve mental and emotional health, you need to look at all of You: Body, Mind, Heart & Soul. Yes, you need to fix your diet and make better food choices, but you also need to dig deeper into your heart and soul, to listen to your Body Whispers and to reclaim your responsibility over your health and your life…
 
Let today be the beginning of your health and happiness journey.

​In a previous blog, I shared with you how anxiety is believed to turn on the furnace in our cells, increasing inflammatory markers and putting us at risk of a wide range of disease from cardiovascular and digestive issues all he way to autoimmune and cancer…

To turn down this internal furnace, we need to stop fuelling the fire… one way of doing this, as I suggested in my earlier blog,  is meditation… Meditation helps tune down the stream of thoughts that trigger our fight and flight and push us on over drive.

Another essential measure to stop fuelling the internal blaze is quitting sugar… Ya… you heard me right… you need to quit sugar! Sugar is highly addictive and inflammatory fuel that keeps the furnace burning. and, when your cells are on fire, your brain is on fire.
When I say sugar I do not just mean this white refined powder, sugars include all baked goods and refined grain flours. They all end up fuelling the same path…
 
It is hard, I know. Most of us, anxious folks, are already addicted!
This is why I invite you to join me on a 10 days sugar-free challenge… Just 10 days… You can do it! And trust me, you are going to feel a heck of difference… Just try it with me… 10 days starting tomorrow… I will leave 1 day to prepare and go vegetable shopping and clean your fridge pantry from all temptations.

The rules are simple:

1. NO sugars- including healthy sugars like honey and maple syrup.
2. NO grains – and no corn or soy
3. NO potatoes
4. NO fruits except: Berries, kiwi, citrus, apples, pears and papaya
5. NO deep frying

 
 
Other than that, you’re good to go.
 
Here are some tips:

• To feel full add as much green leafy vegetables to your diet as you can
• To further turn off the inflammation add different-color vegetables and berries to your diet
• Choose lean high quality protein like veal, chicken breast, turkey, fish and eggs. (don’t over do it)
• Choose good fats like avocado, nuts, seeds, olive oil, olives, and coconut oil (don’t over do it)

 
Let’s meet in our Facebook group Body Whispers and share our experiences and may be some recipes and ideas.

Salad Jars are one of my best tip to get a healthy lunch every day at work in minimum time. If you use mason jars with their tightly fit lid, your salad could be prepared up to 5 days ahead of time taken freshly to work, college or school everyday.

Layering here is very crucial for the salad to remain fresh.

• First layer: at the bottom of the jar, put the dressing: 1 Tbsp olive oil, vinegar, salt and pepper with any herb or spice you fancy: oregano, rosemary, peppermint, sumac... It is important to avoid mixing this bottom layer with the remaining of the salad (especially the green leaves and sprouts) until just before serving.
• The second layer should be hardy vegetable that will withstand being in the oil/vinegar dressing for 2-5 days. Basically any vegetable that can be pickled is good to add here: baby carrots, cherry tomatoes (whole not cut), zucchini, turnip, sun dried tomatoes...
• After that comes any other still hard vegetables (cucumber, celery, broccoli, cauliflower...), beans or fruits (pomegranate, cranberries -fresh or dried),
• Following layer is the protein. This could be animal-based protein like left over chicken, veal, tuna, salmon, smoked salmon, shrimps, eggs... Or, plant-based protein like lentils, beans, quinoa, nuts and seeds.
• you can still add perishable vegetable on top of that if you have place: cut tomatoes, bell pepper, avocados...
• the final layer should take at least 1/3 of your jar and this should be the green leafy vegetables and some sprouts if you want.

​At time of serving you can just put the jar upside down for 2 minutes for the dressing to infuse the whole salad. Then eat straight from the jar. Or, you can empty the whole thing in a big bowl. Mix and serve.

Bon Appetit.

​Pamela is a client of mine. She was miserable in her marriage. Her relationship with her husband was slowly but steadily disintegrating taking a painful toll on her life. Honoring her life mission and spiritual teachings, she decided to remain in this unhappy relationship for the sake of her children. She knew that living with both their parents was important for their healthy development. This was her choice, a logical, mindful decision that both her instinct and heart agreed upon. She chose a higher spiritual priority that was both wise and sane. But what about her other energetic needs?
 
Your second energy system, the second chakra, is about life joys and pleasure, about intimate relationships. It is about living with passion, excitement, creativity and meaning.
And, your third center is about strength, about setting your boundaries, not allowing anyone to step on our toes… It is about reclaiming responsibility for our own life and ditching the helplessness mentality.
 
For Pamela, both energy centers were out of balance… She was suffering!
 
Pamela denied her need for warmth and compassion, for the love and intimacy expected in a healthy marriage. She also fell into a victimhood mentality and a self-pity mode that weakened her self-esteem and damaged her sense of self-worth.
 
Gradually, her body ‘whispers’ started. They first appeared as a passion for new hobbies and entertainment. She always wanted to paint and draw, so she started taking drawing and painting classes. Still, she wasn’t fulfilled. She surfed the Internet for hours in an aimless search for pleasure and gratifications. Soon enough, her addiction started… A book addiction. Strange, isn’t it? When we hear the word addiction, our mind immediately shifts towards drugs or alcohol, but addiction has many ugly faces … any desire or passion, any ‘want’ that you fail to voluntarily control could easily turn into an addiction.
 
Pamela started ordering books online. She waited for the book delivery like a paramour waiting for his lover. As soon as the books arrived, before even reading the first page, she swiftly scanned the bibliography section, returned to the internet and ordered more books… and more… and more… In her mind, she needed something to live for; a reason for her to wake up in the morning and this was her reason- waiting for her books to arrive. Since this is not exactly a solution for her energetic needs, she was drowning in a vicious cycle.
 
Be it an addiction to drugs, cigarettes or alcohol, or be it to money, power, looks, shopping, food, or even books, these are all equally powerful and harmful. Money, wealth, position, power, food, looks, sex, emotions, even entertainment and leisure can all turn into addictions if attachment to them is strong enough that they become your reason to wake up in the morning and pursue your life.
 
When she came to see me, Pamela hormonal system was a mess.
She suffered from painful PMS, chronic vaginal candidiasis, and recurrent ovarian cysts… her OB/GYN suggested surgery but she was highly reluctant.
 
It was time for Pamela to do some changes in her life… It was time to set boundaries and demand some respect and appreciation… By changing her attitude and assuming responsibility for her life, by ditching the victimhood mentality and finding real meaning and passion, Pamela regained her sense of self and with it she regained her health.
 
Of course, along with emotional and spiritual support, Pamela’s body needed attention. She added cruciferous vegetables, green leaves and mushrooms to everyday diet to balance her hormones and help her liver detoxify excess estrogen. She also followed a low glycemic load diet to balance her blood sugar and control her addiction.
Whether your Whispers come in form of hormonal imbalance like Pamela’s or they surface as random aches and pain, digestive issues, thyroid nodules, autoimmunity or heart disease… they all carry a valuable message… They are here to tell you that something needs to change in your life…
 
In my work I teach women how to listen to their Body Whispers and decode their meanings, how to rekindle passion and joy in their life and how to turn their kitchen into a healing dispensary…
 
If what you’ve been doing hasn’t been working.
If your body is still complaining with random aches and pains that no one has answer for.
If you have the urge to do something different.
If you know that you’re meant for so much more and are just feeling a little lost on what that change should be or how to get there... contact me… Let’s schedule your healing journey!
 
 
With health & healing,
 
Amira