Leslie Beck reveals top foods to fight inflammation

A couple of weeks ago, Leslie Beck talked about inflammation. This is something I fight every day and am always looking for more information about it.

Leslie Beck reveals top foods to fight inflammation
Inflammation is the new buzzword among health experts. Canada AM's registered dietician Leslie explains what it is, what foods cause it, and what foods can actually fight inflammation in the body.

Leslie Beck, Canada AM nutrition expert
Date: Wed. Mar. 30 2011 9:09 AM ET

What exactly do we mean by inflammation?
Inflammation is a normal -- and much needed -- body process. It's the response of your immune system working to heal wounds and fight infection. We wouldn't survive without some inflammation. But when that healing process isn't turned off, problems arise.

When we talk about inflammation and disease we're talking about chronic, low grade, ongoing release of inflammatory chemicals in the body that can lead to serious damage. Inflammation is now recognized as a major determinant of many age-related diseases including heart disease, stroke, Alzheimer's, type 2 diabetes and metabolic syndrome.

Inflammation is fueled by a number of factors including cigarette smoking, lack of sleep, high blood pressure, high blood sugar, abdominal obesity and a poor diet.
What foods cause inflammation?

Steak, sausages, eggs, a loaf of white bread, white bagels, cookies, chocolate bars, a can of regular Coke, a side of French fries.

Most people eat too many foods like these that promote inflammation and not enough foods that suppress it.
In general, a diet high in refined, processed foods and animal products causes the body to generate inflammatory compounds. Too much meat, too much sugar and sweets and too many refined (white) carbohydrates. A steady intake of trans fats, found in many deep fried foods and commercial bakery products, also creates inflammation.

What foods fight inflammation then?
Salmon filet, a can of salmon, kale (for garnish), fish oil capsules (not fish LIVER oil), flax oil, ground flax seed, salba seeds, walnuts and canola oil.

Does fish oil help?
Yes, it does. In fact, there are a number of anti-inflammatory foods that help subdue inflammation in the body by promoting the production of anti-inflammatory immune compounds.

The omega-3 fatty acids in fish, called DHA and EPA, have strong anti-inflammatory effects in the body. To increase your intake aim to eat 6 to 12 ounces of oily fish per week. The best sources of these omega-3 fatty acids include salmon, herring, anchovy, mackerel and sablefish (e.g. black cod). These fish are also low in mercury.

If you don't like fish, consider taking a fish oil supplement. Look for at least 500 or 600 milligrams of DHA and EPA (combined) per capsule. Liquid fish oils provide more per teaspoon.

But there is one other omega-3 fat that has anti-inflammatory effects; it's called alpha-linolenic acid or ALA. Women require 1.1 grams of ALA per day and men need 1.6 grams. The best sources include flax oil (1 teaspoon = 2.4 grams ALA), ground flaxseed (1 tablespoon = 1.6 grams), salba seeds (2 tablespoons = 2.5 grams), walnuts (14 halves = 2.5 grams) and canola oil (1 tablespoon = 1.3 grams).

What other foods are anti-inflammatory?
Almonds, cashews, peanuts, blueberries, Brazil nuts, strawberries, cherries, red grapes, oranges x 2, broccoli, red onion, yellow onion, green tea and firm tofu.

You'll also want to add nuts to your diet. The anti-inflammatory properties of nuts are attributed to their polyunsaturated fat, magnesium and antioxidant content. Include one ounce of nuts in your daily diet. Substitute nuts for less healthy snacks like cookies, candy, soft drinks, and refined starchy foods. One ounce of nuts isn't that large -- you'll need to count out 8 Brazil nuts, 18 cashews, 14 walnut halves, 24 almonds or 28 peanuts.

Flavonoid-rich foods also are anti-inflammatory. Flavonoids are natural compounds found in fruit and vegetables. The best sources are berries, cherries, red grapes, apples, citrus fruit, broccoli, kale and onions. Other good sources include green and black tea, dark chocolate, soybeans, edamame and tofu.
Do any supplements help?

Vitamin D supplement, 1000 IU.

Besides a fish oil supplement, vitamin D is a good choice. Among its many roles, vitamin D has anti-inflammatory effects in the body. In fact, research has shown that vitamin D deficiency is associated with higher levels of inflammation in adults.

Current vitamin D recommendations range from 600 to 2000 IU per day. In the fall and winter, when the sun isn't strong enough to produce vitamin D in the skin, Canadians are advised to supplement with 1000 to 2000 IU vitamin D per day. The safe upper daily limit is 4000 IU per day

Leslie Beck Canada AM

Leslie Beck reveals the top five diet blunders that could be keeping you from losing weight.

Last week on Canada AM Leslie Beck talked about eating mistakes we can make when we are dieting.

Here is her column from the show.

Leslie Beck, Canada AM nutrition expert
Date: Wednesday Apr. 20, 2011 8:21 AM ET

It's a common scenario: you're eating a healthy diet and exercising regularly but the bathroom scale won't budge. Here's the good news: the problem usually isn't a slow metabolism, genetics or your thyroid. Instead, these five common diet mistakes may be keeping the pounds on.

Blunder 1: Eating "healthy" portions of healthy foods
Sure, grilled salmon is better for you than a juicy, marbled steak. But that doesn't mean you should eat a 10 ounce portion of it. Even though it's packed with heart healthy omega-3 fats, 10 ounces of salmon has 583 calories (the same number of calories found in 10 ounces of sirloin steak). Keep your portion size of cooked meat, poultry and fish to three to six ounces at meals.

And yes, skim milk is a nutritious, fat free beverage but it still has calories. Instead of drinking two 12 ounce glasses with dinner, limit yourself to an 8 ounce serving. Drink water if you're still thirsty. Doing so will save you 165 calories.

Blunder 2: Thinking fruit and vegetables are "free" foods
Produce is one of the best sources of vitamins, minerals and antioxidants. That's why we're told to get seven to 10 servings, combined, each day. Even so, if you want to lose weight you can't eat all the fruit and vegetables you want.

Consider that peas (1/2 cup = 62 calories) and potatoes (1/2 cup = 68 calories) are higher in calories than vegetables that have a higher water content like broccoli (22 calories) and green beans (27 calories). And a medium sized fruit has anywhere from 70 to 100 calories because it's contains natural sugar.

Fill up on low calorie, water-rich vegetables such as leafy greens, zucchini, peppers, broccoli and cauliflower. Aim for four to five servings per day. Keep your fruit intake to three servings per day.

Blunder 2: Going crazy with condiments
That seemingly innocent squirt (or two) of ketchup, brush of barbecue sauce, or slather of peanut butter may not be as harmless as you think -- especially if you use condiments to flavour most of your meals. These add up at often 50 to 100 calories per tablespoon.

Lower calorie alternatives include salsa, hot sauce, mustard, hummus and fat-reduced mayonnaise. When you do use higher calorie condiments, use them wisely. Read nutrition labels to learn calories per serving.
Sugars can sneak in too. Maple syrup on oatmeal, sugar in coffee and honey in tea can add up over the course of a day. Per tablespoon you'll find 52 calories in maple syrup, 64 calories in honey, and 50 calories in sugar. If you can't give up added sugars, cut back. Use only one teaspoon of sweetener on your cereal and in coffee and tea.

Blunder 4: Sprucing up the salad
What starts out low in calories -- lettuce, tomato, cucumber, mushrooms -- can turn into more than a meal if you're not careful. Add-ins like cheese, nuts, avocado, and dried cranberries add flavour but at a cost: plenty of calories. Once you account for the dressing, a small side of greens can pack in as many as 600 calories.
Keep salads simple: stick with leafy greens and vegetables. For main course salads, top with chicken breast, tuna, salmon or beans (e.g. chickpeas, kidney beans, lentils).

Vinaigrette dressings often have fewer calories than creamy ones, but they're still oil-based. And at 120 calories per tablespoon of oil, it's wise to use a measuring spoon to dress your salad.

Blunder 5: Eating like an athlete
It's easy to justify eating a larger portion or an extra dessert because you're working out four days a week. Surely you're burning those calories off. But if you eat more food your weight will hold steady instead of drop.

Another common mistake: overeating protein because your strength training. It is true that exercise increases protein requirements. But most people, athletes included, can get what they need from diet alone. If you're already getting the calories you need -- and I suspect you are if you're not losing weight -- excess protein from a steady intake of protein shakes and protein bars will be tucked away as fat

Leslie Beck: Canada AM

Step Update

Click on the picture to find the picture source

Did you know that 5,000 steps = 1 mile?

I've recently managed to walk for about 45 minutes every morning. I walk fast enough to get my heart rate up and it's been a great start to my day.

I've also put a tracker on this site....If I put in 2,500,000 steps, I'll have walked 500 miles. It's a good goal and I'm having fun.

Where are you walking today?

Let's talk about weather

We've had a very long winter, more snow and, therefore clouds, than usual. Winter in Saskatchewan has never been off putting for me. Certainly I welcome the spring thaw and tulips like anyone else, but during the winter months, I generally find my days more than tolerable. I love walking in the crisp winter snow, breathing in the cool clean air. I enjoy the sun on my face, even when it isn't doingn much warming. 

Most winters we have less snow and far more sun throughout most of the winter months. This is the first winter I can honestly say I've felt those winter blues people talk about. We've had more sun the last few days than we've had for awhile. I can't believe how much more energy I have, how much more positive I am, and how my spirits are generally uplifted.

I  don't believe I have Seasonal Affective Disorder, but I have had a bit of a taste of what it must be like.

When I was doing some research on this I found that the statistics suggested about 2% of the North American population were thought to have SAD in 2000, and this percentage has increased to the over 10% now cited in more recent studies.

Why am I interested in this? Because, as I write this (a few days before I post this) we have more snow....again as we sit at about 10 degrees below normal, with snow falling, and the never ending snow banks still waiting to thaw. That winter I have written about and enjoyed needs to go into its own hibernation for the summer.

Symptoms of Seasonal Affective Disorder

Although there is no specific diagnostic test for the illness, it is understood that symptoms of seasonal affective disorder include tiredness, fatigue, depression, crying spells, irritability, trouble concentrating, body aches, loss of sex drive, poor sleep, decreased activity level, and overeating, especially of carbohydrates, with associated weight gain. When the condition presents in the summer, the symptoms are more commonly insomnia, poor appetite, and weight loss, in addition to irritability, difficulty concentrating, and crying spells. In severe instances, seasonal affective disorder can be associated with thoughts of suicide. 

What causes seasonal affective disorder?

Seasonal affective disorder seems to develop from inadequate bright light during the winter months. Researchers have found that bright light changes the chemicals in the brain. Exactly how this occurs and the details of its effects are being studied. While those specific mechanisms remain undetermined, factors like low vitamin D levels in the blood are found to be associated with a higher occurrence of seasonal affective disorder and some other depressive disorders.MedicineNet.com

At Camp: A Few Special Pictures

No cell phones, no running water, an hour or two of electricity in the evening. Wood stoves to cook on and heat the rooms with. Heaven!

Maybe not everyone's idea of heaven, but it certainly is mine. We just spent a long weekend in the cabin in the woods. It was wonderful!

For me, there is nothing like this break. I forget about work, phone calls, household duties, everything at home and relax.

We snowshoed in almost all 4 miles, in the dark of Friday night. The moon hid behind the clouds, but it was beautiful. Saturday, Sunday, and Monday included lots of naps, snowshoeing, playing cards and relaxing.

Some great pictures, too! I'll write more another day!

How Many Steps So Far?

I'm still wearing my pedometer, every day. Some days I wonder if I am going to manage getting to my daily goal of 10,000 steps. Most days, however, I feel pretty good about it and feel like it's not such a big challenge.

Since I've started counting my steps (see my first post on it)  I make a lot of conscious choices to get in more steps. I often park farther away from the grocery store, get off my rear end during comercials, when I watch tv, and climb the stairs, walk around, or even dance on the spot.

The harder days are when I have been on my feet all day, facilitating, and concentrating on getting in lots of steps and I still don't manage to hit 5,000. It's crazy. The time I need to spend walking is far more than I am used to....at least if I want to get to a consistent 10,000 per day as my minimum.

I've been telling lots of people about my quest for more steps, and it is quite interesting to hear their responses. Many people realize that they are rarely hitting about 3,000 steps in their day.

I'm still enjoying my Nintendo pedometer, too. I like the feedback that I receive...for instance it tells me when I wasn't active, and on the other hand, when I was most active. It also tells me at what time I've hit my target. I don't get the feedback until the end of the day, but I could check it sooner if I really wanted to.  I'm also able to find out how many steps I've taken since I started recording on Jan. 4th.

I'm also hoping to find a counter to put on my blog, to keep track of how many steps I'm walking...maybe I can set a goal to wald a certain distance....?

Oil for Your Lamp

Mother Teresa once said: To keep a lamp burning we must keep putting oil in it.

We need to ensure we find balance in our lives, and that we keep putting "oil" in our lamps, to keep us healthy.

Simple Truths has a nice video that illustrates this. Oil in Your Lamp

Counting Sheep...

Here's a crazy thing...

I was up tonight, not able to sleep, and decided to watch a recently recorded episode of Dr. Oz. Of all things, the episode was about sleep issues and the dangers of not sleeping enough.

Lack of sleep causes:

• Higher blood pressure
• 50% more likely to be overweightobesity
• Double the risk of heart attacks
• 1 in 6 fatal car accidents due to fatigue

There are likely a number of things to consider in getting a better sleep. For instance, exercising right before bed isn't great, either. Tonight was ringette night. We play at 9:00 p.m. and to be honest, most nights that's when I'm getting ready for bed. On ringette night I'm getting my heart rate really going, making it hard to settle in for the evening.

But, that's only one night a week, and I'm sleeping poorly almost every night. Most nights I fall asleep fairly easily, but I have difficulty staying asleep and getting back to sleep.

I work hard at going to sleep at the same time every night. I don't watch tv or use the computer in bed. There are no lights on in our room, I've hidden the alarm clock and I've removed all other electronics. (these are just some of the many suggestions that they have on various internet sites.)

What's left? Well, I know that hormones are also an issue, but that's not something I have a lot of control over. I'm watching my diet, but I'm not going to take hormone replacements. Been there, done that, and got lots of headaches to go with them.

So, I'll keep watching for solutions and keep working at counting sheep!

Dr. Oz and Weight Loss

Dr. Oz had some tips on losing weight on Monday.

There are some good ideas, check out the video below.

Protein Snacks

A few days ago a friend was telling me about protein balls that she makes. I never seem to eat enough protein, or fiber in the day, so I thought I'd try a version of my own.

I don't know the calorie count, but they're just snacks not full meals.

Protein Snacks
1 cup almond butter
1 cup cashew butter
1 cup peanut butter (organic, unsweetened)
1 cup sesame seeds

1 cup pumpkin seeds
2 cups shredded coconut
1 cup sliced almonds
1 cup pine nuts
1 cup hemp seeds
1 cup nutella
(add more sesame and pumpkin seeds and almonds if desired)
(optional, more hemp seeds to coat balls)
Mix all ingredients together. Chill for one hour or more. Scoop out small balls (1 inch diamater) and roll in hemp seeds. Refrigerate and use them for that mid afternoon snack/energy boost.

I'm enjoying them, almost too much!

More Steps?

Last post I wrote about adding steps to my day.

Recently I've begun walking the flights of stairs in my building. The first day I walked up to the second floor of my building with a colleague. We huffed and puffed along the way and then walked up one more flight. A few days later I added another flight of stairs. My goal is to continue adding another flight every few days. As well, I've begun walking the flights in the morning and the afternoon.

I figure I'm doing some great weight lifting...my body mass is larger than it should be. If I'm "lucky" and my weight begins to decrease, I'll still be adding more flights to keep getting in my steps. My building has 15 floors. I wonder how long it will take for me to get to that height on a daily basis?

I've also invested in a Nintendo personal trainer to use on a Nintendo DS (We already had one, which I used once in awhile to exercise my brain with sudoku and "Brain Age") The cost for the trainer wasn't too bad, since I already owned the DS.

Anyway, this little personal trainer is pretty interesting. It clips on to your waist band like a regular pedometer. What it does that other pedometers don't do is provides me with an overview of my daily activities. For instance, when I connect it to the Nintendo DS I get a graph that shows how many steps I was taking at different parts of my day. It allows me to note where I am sitting too long and also compare from day to day.

The product also comes with two pedometers so that other members of your family or even a pet's steps can be measured. You can keep up to 4 people's activity records on the system. While I don't need to keep the record for long, I do find the ability to see these graphs and my activity on a daily basis, as well as compare it quite an incentive to do more. The tangible quality actually motivates me. The interacitve piece may not be for everyone...some people are turned off by a computer telling them they've done a good job. For me, however, it is easy to 'step' past that and make some new decisions to keep improving.

It also allows you to set daily targets for steps. When I first started using it, I was able to set the target of 3,000...to at least hit the bare minimum. Gradually I have increased my target and am hitting it more regularly.

What I'm noticing is that I really remember to get up from my desk more often to take a quick stroll. I'm drinking more water and while I am walking more often, I am actually more productive. It took a while to bring my steps up from the barely 3,000 I started at, but I am well on my way to 10,000 or more a day.

If I continue on this, I may just lose some weight!

How Many Steps?

In the fall at my physical my doctor challenged me to begin tracking how many steps I took each day. She told me that 5,000 steps per day were what you would expect for a sedentary person and my goal was to get to 10,000 steps per day. 

I began tracking my steps...I barely hit 3,000 the first day. I didn't set out to do more than usual, but I did assume that I was walking a decent amount already. The 3,000 even included a quick 15 minute walk with my dog, for goodness sakes!


It's a bit more work than I expected.

So, over the last couple of months I've been tracking my steps and trying to get more every day. Some days I definitely get closer to my goal of 10,000, other days not so much. I do want to lose weight, as well, so I actually need to get to at least 12,000/day.

Here is some research I found from About.com:

Based on the best evidence as of the end of 2003, Dr. Catrine Tudor-Locke recommends the following:

Classification of pedometer-determined physical activity in healthy adults:
1) Under 5000 steps/day may be used as a "sedentary lifestyle index"

2) 5,000-7,499 steps/day is typical of daily activity excluding sports/exercise and might be considered "low active."

3) 7,500-9,999 likely includes some exercise or walking (and/or a job that requires more walking) and might be considered "somewhat active."
4) 10,000 steps/day indicates the point that should be used to classify individuals as "active".
5) Individuals who take more than 12,500 steps/day are likely to be classified as "highly active".

If you add just 2000 more steps a day to your regular activities, you may never gain another pound. So says research by Dr. James O. Hill of the Center for Human Nutrition at the University of Colorado Health Sciences Center. To lose weight, add in more steps.

Sneaky Steps at Home and Work
• Park in the far back of the parking lot and walk further to the door.
• Get off the bus a stop or two before your usual stop and walk the rest of the way.
• Use the furthest entrance into your workplace from your parking spot or bus stop, and walk through the building to your work area.
• Don't stand, pace - when waiting for the bus, waiting at an elevator, etc. pace around in circles rather than just standing.
• Circle the room when waiting for meetings to start.
• Use the restroom, copy machine, water fountain, break room, etc. that is further from your work area.
• Take the stairs rather than the elevator, especially for one to three floors, both up and down.
• When making a phone call, stand up and pace around as you talk.
• Rather than phone or email, walk to a coworker's office or neighbor's house and talk to them live.
• When people stop to talk with you, make it a moving meeting and walk around together while chatting.
• Hide the TV remote and walk to the TV to change channels.
• During TV commercials, get up and walk around the house.
• When doing errands, park in a central location and walk to your store destinations.

• Return the shopping cart all the way into the store after grocery shopping.

• Never drive through - get out and park and walk into the bank or fast food stop instead.


Short Dedicated Walks
• Marching Minutes - every 30 minutes get up from your desk or easy chair and do 1-5 minutes of walking in place and stretching your arms, shoulders and neck.
• Before eating lunch, take a 10 minute walking break.
• Walk the dog.
• Look over your usual trips in the car - are there any that you could do as walks instead, such as to the post office?
• If you take your kids to sports or activities, dedicate 10-20 minutes of that time to walking around after dropping them off or when you arrive early to pick them up.
• When waiting at the airport - secure your bags and take a good walk around the terminal area. Don't take the people-mover sidewalks.

Walking Steps Equivalents

1 mile = 2100 average steps.
1 block = 200 average steps
10 minutes of walking = 1200 steps on average
Bicycling or swimming = 150 steps for each minute.
Weight lifting = 100 steps per minute
Rollerskating = 200 steps per minute

Homemade Exfoliant

Exfoliating removes dead skin from our bodies. This eliminates flaking and gives our skin a more polished and healthy glow. You can exfoliate with special gloves, loufahs, as well as commercial products.

I have bought many commercial exfoliants over the years, but I always gravitate back to my homemade one for the best results.

This simple recipe is one I learned a number of years ago. I keep a batch that I place in a plastic container. I keep it by my tub and use it once a week or so when I shower.

You can find lots of recipes for the following scrub on the internet. Here is the one I have followed for the last five or ten years:

The recipe:

1 part olive oil (I usually start with 1 cup)

2 parts sugar

Add some drops of essential oil, if you'd like (I prefer almond oil)

I often buy some oversized popsicle sticks or tongue depressors that I keep on hand by the container.

The popsicle stick/tongue depressor is good for stirring up the mixture and for taking out a dab to put in your hands.

When my skin is really dry I rub it on my legs, arms, and torso. I rinse it off and pat myself dry. It really helps smooth down my skin and keep the moisture in. 

This mixture is also really great for gardening hands. This is also great for when I do needlepoint and need nice smooth hands for my linen fabric and silk threads. 

Another use is for feet. I like to put peppermint oil in that batch. I apply it generously (especially to my heels) after I've soaked my feet for a few minutes in warm soapy water. 

I have friends who say they have used it on their faces. I don't recommend this without talking to someone knowledgable, however. While I've seen many exfoliants with sugar in them, facial skin is delicate and I'm just not comfortable trying this on my face.

This stuff is also ok for them men in your life.... even if just to use on their hands.

New Year's Resolutions

I've written about The Happiness Project before. It's a project created by Gretchen Rubin to mark her progress through a resolution to bring happiness into her life. From this project she's written a book by the same name, as well as created a website also called the Happiness Project.

I've included a recent post she's made on her site, about New Year's Resolutions. If you ever read her materials, you'll see that she knows a lot about keeping resolutions. Along with the copy of her post, if you click on the title it will direct you to her site.

5 Questions To Help You Make Effective New Year's Resolutions.



Forty-four percent of Americans make New Year’s resolutions, and I know I always do. I’m more inclined to make resolutions than ever, in fact, because if my happiness project has convinced me of anything, it has convinced me that resolutions – made right – can make a huge difference in boosting happiness.

So how do you resolve well? This is trickier than it sounds. Here are some tips for making your resolutions as effective as possible. Remember, right now, you’re in the planning stage. Don’t feel like you have to do anything yet! Just start thinking about what would make 2011 a happier year.

1. Ask: “What would make me happier?” It might having more of something good – more fun with friends, more time for a hobby. It might be less of something bad – less yelling at your kids, less nagging of your spouse. It might be fixing something that doesn’t feel right – more time spent volunteering, more time doing something to make someone else happier. Or maybe you need to get an atmosphere of growth in your life by learning something new. (These questions relate to the First Splendid Truth.)



2. Ask: “What is a concrete action that would bring about change?” One common problem is that people make abstract resolutions, which are hard to keep. “Be more optimistic,” “Find more joy in life,” “Enjoy now,” are resolutions that are hard to measure and therefore difficult to keep. Instead, look for a specific, measurable action. “Distract myself with fun music when I’m feeling gloomy,” “Watch at least one movie each week,” “Buy a lovely plant for my desk” are resolutions that will carry you toward those abstract goals.

3. Ask: “Am I a ‘yes’ resolver or a ‘no’ resolver?” Some people resent negative resolutions. They dislike hearing “don’t” or “stop” (even from themselves) or adding to their list of chores. If this describes you, try to find positive resolutions: “Take that dance class,” “Have lunch with a friend once a week.” Or maybe you respond well to “no.” I actually do better with "no" resolutions; this may be related to the abstainer/moderator split. A lot of my resolutions are aimed at getting me to stop doing something, or to do something I don’t really want to do -- such as Don't expect gold stars. There’s no right way to make a resolution, but it’s important to know what works for you. As always, the secret is to know your own nature.


4. Ask: “Am I starting small enough?” Many people make super-ambitious resolutions and then drop them, feeling defeated, before January is over. Start small! We tend to over-estimate what we can do over a short time and under-estimate what we can do over a long time, if we make consistent, small steps. If you’re going to resolve to start exercising (one of the most popular resolutions), don’t resolve to go to the gym for an hour every day before work. Start by going for a ten-minute walk at lunch or marching in place once a day during the commercial breaks in your favorite TV show. Little accomplishments provide energy for bigger challenges. Push yourself too hard and you may screech to a halt.

5. Ask: “How am I going to hold myself accountable?” Accountability is the secret to sticking to resolutions. That’s why groups like AA and Weight Watchers are effective. There are many ways to hold yourself accountable; for example, I keep my Resolutions Chart (if you’d like to see my chart, for inspiration, email me at gretchenrubin1 [at] gmail.com--don't forget the "1"). Accountability is why #2 is so important. If your resolution is too vague, it’s hard to measure whether you’ve been keeping it. A resolution to “Eat healthier” is harder to track than “Eat salad for lunch three times a week.”

Winter Skin

My skin has some difficulties in winter. Normally dry, it really gets itchy and flaky in the winter. I was online looking for some winter skin tips and fopund these nice and easy ones on the Canadian Living website.

Enjoy!

10 fall and winter skin-care secrets

from Canadian Living by Jessica Padykula

The days are cold, and we're going to start seeing snow. Unfortunately for some of us, we'll be experiencing a completely different kind of flake -- flaky, lacklustre skin that has replaced that dewy glow of summer.

Kristen Ma, aesthetician and co-owner of Pure + Simple spa in Toronto, offers 10 insider tips for maintaining healthy, flake-free, supple skin -- all winter long

1. Get a facial

Ma explains that getting a facial is a great way to clear out your skin and start a new season with a clean slate. As the climate changes, so does our skin, and an aesthetician can help ease the transition. Starting with healthier, cleaner skin allows your cold weather skin-care routine to be more effective, Ma says.

2. Drink water

Remembering to stay hydrated in the summer is a no-brainer, but as it gets colder, getting your daily dose of water isn't always a top priority -- but it should be, Ma says. “We all get more dehydrated in the winter, so it's important to drink more water,” she explains. “This is a very simple, but beneficial tip for people wanting to maintain healthy skin.”

3. Protect your face from the elements

We wrap ourselves in heavy jackets and clothing during the winter, and it shouldn't be any different with our skin, Ma says. She suggests using a heavier cream versus a lighter moisturizer to keep skin hydrated. “Skin gets more sensitive in the winter so think of a heavier cream as an extra layer of protection -- like a warm sweater,” she says.

4. Avoid petroleum

Don't neglect your lips, which have a tendency to dry out in the winter. Keep balm with you and apply often as the temperature drops. Ma suggests avoiding products that contain petroleum as it can clog the pores in your lips, making it hard for the moisture to get where it needs to be. “You can't properly moisturize skin that is congested,” she explains.

5. Don't put away the sunscreen
Just because you're shivering doesn't mean the sun's rays go on vacation. Sunscreen is still important, Ma says. Remember to put it on 30 minutes before you leave the house so your skin is protected.

6. Take care of your body, too “Skin is the largest organ in your body, so you must moisturize all if it, not just from the shoulders up,” Ma says. The same goes for exfoliation, she explains. Whatever you do for your face, you should also be doing for your body, especially in frosty.

7. Try a hydrating serum

Ma suggests adding a hydrating serum to your skin-care routine, to be applied under your regular moisturizer. There is so much humidity in the summer, you don't need one, she says. But winter's dry air means we need an extra layer of moisture, which a serum can provide. Like layering a favourite fitted T-shirt under your cardigan, a hydrating serum seals in the comfort -- not to mention helps provide dewy-looking skin despite dry air and frigid temperatures.

8. Use a cream cleanser

Switch from a gel to a cream cleanser for the winter. Because skin is more sensitive in cold weather, gel cleansers, which are often astringent, can further dry out and irritate winter skin, Ma explains. A quality cream cleanser will remove makeup and debris without depleting skin's precious moisture.

9. Exfoliate regularly

Dull, lacklustre skin is an unfortunate winter trademark. This is caused by a buildup of dead skin, Ma explains. To give those dry, flaky cheeks a boost, exfoliate regularly. You need to do this more often in winter than you do in summer, she says. “Three times a week is a great way to ensure you're always showcasing your freshest, healthiest skin."

10. Try oils

A great -- and comforting -- way to provide your whole body with much-needed hydration during the winter is with bath oils. Your skin absorbs the moisture from the oils, leaving your skin silky soft every time you step out of the tub.

Balance

"To keep the lamp burning, we have to keep putting oil in it." ~ Mother Teresa

Vitamin D and Health in the Winter

In a previous post I mentioned that the naturopaths I've seen this year now have a newsletter. Here is another article from them. Their website is: Head to Heal

The Sunshine Vitamin – the Benefits of Vitamin D

Naturally, we get our Vitamin D from the sun. The only food sources with considerable amounts of Vitamin D are fatty fish and egg yolks. In Canada, some products have been fortified with Vitamin D, however, it’s impossible to get the levels of Vitamin D which have been proven to be protective from food alone. This is why it is especially important to supplement during our long prairie winters. In sunnier months, we need 20 minutes (four times a week on our face, chest, arms and back) to obtain enough Vitamin D.

The Canadian Association of Naturopathic Doctors (CAND), recommends 2000-4000 IU of Vitamin D every day. Breast-fed infants need to be supplemented with 400-1000 IU of Vitamin D every day. Those with darker skin might need to supplement with more Vitamin D, since darker skin is less able to make Vitamin D from the sun.

There are many studies that document vitamin D’s benefits including:

• Reduction of risk of cancer, multiple sclerosis, osteoporosis and Type 2 diabetes
• Adequate levels of vitamin D increase survival rates of women with breast cancer
• Beneficial for preventing Seasonal Affective Disorder as vitamin D increases brain serotonin levels (the feel-good hormone)
• Supports proper bone and skin health

• Improves overall immune function - adequate levels of Vitamin D ensure that T cells (that develop in the thymus gland) properly recognize self antigens and react against non-self or dangerous antigens – Vitamin D boosts the immune system to fight infections

If you are curious about your Vitamin D level, ask you MD for a simple blood test. The 25-Hydroxy-Vitamin D Test is used to determine your status. If you are deficient, you should supplement throughout the winter months and, remember, Vitamin D is a fat soluble vitamin, and, as such, it is important to take with food. 

Holiday Stress Busters

I've seen a couple of naturopaths this last year. They now send a monthly newsletter and I got the following from it. Their website is: Head to Heal

Holiday Stress Busters

The holidays: fun for some, nerve-wracking for others. Last minute shopping, wrapping gifts, cooking, socializing, eating, family get-togethers, all on top of our regular routines and responsibilities can take their toll. It's no wonder people find the holidays exhausting, to say the least. Stress is no joke. Physicians have long known that unmitigated stress lowers immune function, triggers inflammation, increases the risk for chronic health concerns such as cardiovascular and autoimmune diseases and can lead to depression.

Most people take this time to let loose and enjoy. However, it's especially important to give your body some added support to weather the demands of the season and ring in a healthy new year. Here are some simple tools that you can use to help lessen the strain that often comes with celebrating the holidays.

Sleep: sleep deprivation is a well-known contributing factor in obesity as well as other chronic health conditions. However, over-sleeping is just as unhealthy as lack of sleep. Try to make sure you get to bed at the same time every night and get up at the same time every morning, even on the weekends. This helps establish a natural sleep pattern. Sleep in a dark room to maximize melatonin production.

Delegate: remember that stress sets in when you try and do it all. Ask for help and prioritize.

Avoid 'stress eating': our brains require more energy when stressed. When you're pressed for time, it's easy to forget what your naturopathic doctor told you about reaching for convenience foods. Processed and sugary foods cause insulin levels to spike which compounds your body's perception of stress. Choose foods that lower the Glycemic Index of your meals and snacks. These are foods high in fiber, protein and good fats. They will stabilize your energy levels, your mood and support immune function.

Breathe: what's the first thing we do when we're distracted? We stop breathing! Well, not quite, but our breathing becomes significantly more shallow. When this happens, our blood is not getting fully oxygenated, compromising our body's ability to get the energy it needs to carry out its basic functions. Taking slow deep breaths is the quickest and easiest way to engage the 'rest and digest' branch of our nervous system. When you think of it or notice the signs of stress take a deep breath in while counting to six. Then slowly exhale through pursed lips, again, while counting to six, better yet, ten. At some point, during this exhalation you will notice that your shoulders drop and release their tension. Your body will thank you.

End your shower with a blast of cold water: we know it’s last thing you want to do on a cold, wintery, Saskatchewan morning. However, this simple trick can go a long way to improving the quality of your blood, your circulation and mental alertness.