You are getting sleepy... you are getting verrrrry sleepy….

Recently I had a question from a reader about alternative modalities for weight release, and specifically about hypnosis... Not being an expert in hypnosis myself, I decided to reach out to a professional hypnotist I met some time ago to get his take on this topic. Here's what he had to say:

We are living in such a great time. We’ve come so far, are so advanced. We fly around the globe – even to outer space! We communicate with people all over the world in an instant. And yet, when it comes to health, dieting, and losing weight, something that in most respects is within our power, we are often lost. You would think by now we would have discovered something that can make us happy, living with purpose, in our perfect careers, with our perfect relationships, in our perfect lives and perfect bodies. But from generation to generation we have passed down belief systems of fear, lack, suffering, and limitation. Now is the time collectively when we are waking up. If you don't get the subtle nudges and hints to wake up to start living your full potential, to live your dreams, you’ll get the hard rough ones. We do have the potential of living in that dream world. It’s no longer a dream for many people, it’s their actual reality. Never in the told history of humanity have we ever had so many options and powerful modalities to turn our lives around. There are many powerful yet misunderstood modalities and healers out there who are making miraculous transformations. These modalities include NLP, energy healing like reiki, and hypnosis, amongst others. Today, we’re focusing on hypnosis.

So, why hypnosis, and how does it work? Ellen de Generes says it saved her life when she unexpectedly did a session with a hypnotist on her show to stop her from smoking, and she has never smoked since. Even Oprah invited a past life regression therapist to her show. There are many misunderstood facts about hypnosis, too many to cover here. One of the key concerns people express is the fear of losing control. I want to dispel this myth: You are in full control the whole session. In fact, throughout the day, we are in and out of a state that you can call hypnosis: day dreaming, automatic driving, watching tv, reading a book, all these things induce a natural state of hypnosis.

Let me walk you through what you can expect. When you call me, we will go over all the problems (which I prefer to call “challenges”) you want to address. We go over all your concerns and fears about hypnosis, addressing each one until you understand the process and feel comfortable with it, have no fears, and are very excited about the session. You can get a good feel for who I am over the phone, and know that you are talking to someone who sincerely loves helping people and is well qualified to do so. When you come for a first session we first determine if you can get hypnotised (90% of my clients can easily do so). Some of the ways you can determine if you have experienced hypnosis include feeling that the session was much shorter than it actually was, a very heavy or very light/floaty feeling in the body, tingling sensations, or your eyelids may flutter. For those who are not ready or willing or feel unable to be hypnotised, I offer a hypnosis cd to listen to as you go to sleep at night. A one-on-one session is most powerful as the hypnotist is there to ask your subconscious questions. It is also especially helpful when you don't have a specific and clear goal you are working on. In one-on-one sessions there are no limitations or restrictions to what we can work on. On the other hand, the audio programs are great if you are clear on your challenge, and every time you listen to the program you clear/heal more layers and strengthen the positive suggestions. It’s like having a full time hypnotist with you guiding you through your challenge.

In the session I guide you to relax your body from head to toe, and then relax your mind through a guided visualization. I count down from ten to zero. By the time you hear zero you are in a deeply relaxed state. This may seem similar to meditation, but it’s deeper and the impact of the healings is more powerful. During the hypnosis session, we are able to access the back recesses of your mind which are more open. This is more extreme than stating suggestions or affirmations while in meditation. In that case, your conscious mind can still get in the way and can block the suggestions from sinking into the most powerful part of your mind, your subconscious. In the hypnotic state, your mind is at complete peace, you escape time, you are connected to your higher self, or subconscious mind. You receive information or solutions to your problems with ease and precision, and are tapped into the infinite knowledge that is all around us.

We then ask your subconscious mind what needs to be done. For example, when the goal is to lose weight, most of the time you will be shown something from your past, perhaps a painful experience. I then guide you to find out where in your body you are holding on to that energy or emotion. These emotions or blocked energy may be deep rooted - fears, beliefs, memories, hurt, guilt… it’s all there at the back of your mind waiting to be released and healed. Once it’s released you are ready for permanent changes to happen, with a lot less effort. In a session you may become aware of the subconscious emotions that have blocked you until now, or you may not become aware, but in either case, they will be released and healed. Through visualisations, using colours for healing, and breathing techniques, you completely clear that energy and replace it with a lighter, loving energy. Sometimes an immediate shift takes place. Once it’s cleared - and it will completely be cleared – it’s cleared for good. At this point clients often start to tear, laugh, feel a weight lifted off... And ultimately the result is you start losing weight more effortlessly, you feel more peace, love and joy. Some clients clear all their blocks in one session, others require several sessions or on-going as they progress toward their goal. Typically weight-loss clients will come to a session every other week until they reach their goal weight, and typically they lose about 2 lbs per week, a very healthy and sustainable rate.

If you are ready and willing to explore your subconscious and make changes in a deep way, I am willing and ready to help and assist you to transform you life for good. Let’s bring heaven to earth where it belongs one being at a time.

Tarek has been practicing hypnotherapy for 3 wonderful years. You can meet him through his youtube videos at www.youtube.com/esotarek. Sessions can be conducted in person or by phone. As a friend of Spring nutrition, Tarek has a special offer for you: A free session! Tarek also offers a weight loss audio hypnosis program. Contact him for more information. riseandshinehypnotherapy@gmail.com / ph: 647-340-5774

Cheat Days, friend or foe?

I'm quoting my new favouritest Nutritionist, Meghan Telpner here: I think diets with ‘cheat days’ are just lame. The chocolate chip won’t leave your shoulder until you stop dusting it off and putting it back there come Friday and then bemoan its effects the remainder of the week.

So well put. So many diets propose the idea of a cheat day as relief from the pain and drudgery of the deprivation and restriction that the diet imposes... they suggest by having a cheat day, you get to indulge in those treats that you have to avoid the rest of the week... a little reward for your efforts, and a way of staying sane. I have a problem with the cheat day concept on several counts.

First, "cheating" means you've broken the rules and can run wild and fancy free... whether for a day, or a meal, you're inclined to just go crazy and cram in as much of the yummy stuff as you can before you have to go back to your boring, restrictive diet. So we can easily overdo it, and end up wiping out the progress you made the rest of the week. Heartbreaking, and what a waste of energy and effort.

The cheat day also implies that the rest of the week, your "diet" food isn't so tasty, but rather something you HAVE TO eat to lose weight. People, that is the exact problem with diets. You can't stick to a dietary program that isn't feeding you wholly - body and spirit. If you're eating stuff because you HAVE TO and not eating other stuff because you're NOT ALLOWED, well, I will tell you from painful first hand experience, it's not going to be something you can maintain for life, or even for long... unless you're willing to live a pretty bland life full of deprivation? Eating healthfully can be very rich, very flavourful, and sooooo nourishing to both body and soul... and when it is, every meal can be another opportunity for a treat so that we don't feel this overwhelming need to eat as much as we possibly can before time runs out. There's another meal coming just a few hours away! Woohoo!

The other problem with cheat days, as Meghan so aptly put, is that we actually make it harder on ourselves to really enjoy healthy foods. The foods we "cheat" with tend to be high-sugar, high-fat, and high-salt selections... junk food, fast food, and highly chemicalized in a way that makes the flavours very intense. They "hit" your brain and biochemistry in a way that lead you to never be able to get enough. Each time you indulge in foods high in sugar, fat, and salt, you are reinforcing a bio and neurochemical response that triggers you to want more. So let's say you get through 6 days of healthy clean eating ... most of which tasted like cardboard because it's low-fat, low-carb, and because compared to our Day 7 (aka: cheat day) food, it's really bland (our taste buds have been trained to expect intense sugar and fat and salt and we can't even really distinguish the layers of flavours in more natural foods anymore). So on Day 7 we have our cheat day, and we just reinforce to our brains, bodies, and taste buds to respond to those types of foods, making the rest of the week a painful experience. The next 2-3 days after our cheat day, we have to go through a whole new period of withdrawal where high sugar, fat, and salty foods are calling our names. That's HARD to resist. So in the long run, it's pretty rare that the cheat day doesn't turn into cheat dayS (plural) and eventually we return to our old ways. We regain any weight we lost, and feel hopeless and a failure and that it's impossible to stick to any diet long enough to get real lasting results.

What's more, studies have shown that the brain's response to these foods (which in fact is the same response it has to cocaine, heroine, and morphine!) is MORE INTENSE when reexposed to it after a period of abstinence! So by not having these foods for most of the week, and then eating them again, we make the reaction of the brain stronger, making it that much harder for us to resist them when something triggers us to want them (seeing the food, smelling it, being in places, or with people, or doing activities, or feeling emotions that have previously been associated with those foods).

I'm not a fan of cheat days. What I do like, as we're moving toward a more whole foods, natural, healthful diet, is using a good amount of healthy fats in most meals which helps keep me satisifed and is excellent for my brain, my heart, and every cell in my body, and which helps me not continuously crave for more. I like also having a "treat" (not a "cheat") every few days... something made with whole food ingredients, but maybe a little sweet or indulgent in some respect - in portion controlled amounts. This keeps balance for body and soul, and helps me let go of that "diet mentality" that just adds stress and makes my body hold onto fat even more.

So that's my two cents. Anyone think otherwise? Has the "cheat day" worked for anyone out there? I'd love to hear other opinions on the matter.

And I'd be remiss if I didn't point out that if you are interested to learn more about the body and brain's response to sugar, fat, and salt, and about the impacts of stress on our body's metabolic activity, AND get practical PROVEN strategies for how to override those responses so that you can make lasting changes, you'll LOVE the workshop I have coming up on Thurs Sept 24 at the Toronto Healing Arts Centre at 7pm. Take a look at http://springrenual.ca/services.aspx for more details or contact me directly!

Can Exercise Make You Fat?

This surprising claim was made in a recent issue of Time Magazine (Aug 17, 2009) in an article entitled "The Myth About Exercise." In the article, the author explains, with the illustration of a few research studies, that it appears that those who spend hours a week huffing and puffing and sweating away their time and energy at the gym are no more or less likely to release excess weight than those who don't participate in any structured exercise routine. Is this just an attention grabbing headline article to stimulate magazine sales? It does seem to fly in the face of everything we've ever been told about how to release excess body fat: eat less, move more. What about all those extra calories we're burning in the gym (or on the road or in the pool or on the court)? Don't tell me that was all for nothing!??!

The conclusions the researchers are drawing to explain their findings (again, based only on a couple of formal studies; beyond that anecdotal evidence is used) are:

• Exercise stimulates hunger, so we eat more to compensate for the extra calories we burned; in fact intense exercise could make weight release harder, as it could make us lose control of our appetites, leading us to hit McDonald's for some french fries or Starbucks for a 400 calorie muffin after our workouts.
  
• By performing "purposeful" exercise (ie: exercise you do on purpose for the sake of getting exercise, gaining fitness or for weight release), we may also compensate for that extra calorie burn by reducing our "casual" exercise (ie: regular movement that may be done throughout the day such as walking, taking stairs, carrying groceries, cleaning the house, doing yardwork, or playing recreational sports).
  
• The author states that "After we exercise, we often crave sugary calories like those in muffins or "sports" drinks like Gatorade."
• Our perception of the amount of food we can "afford" to eat becomes inflated; we may feel that because we exercise so much, we can eat carte blanche and not have to worry about it.
  

Now, I'm not going to flat-out refute these points, but I am going to argue against them. Yes, when we exercise, our energy requirements to maintain our weight increases. In other words, we can eat more and maintain our current weight. If we want to release excess weight, we do still require a caloric deficit, and exercise can help us to create that.... IF we do not overcompensate by eating as much or more than we burn. Of course if you go and eat french fries and muffins, and Chocolate Frappuccinos you're not going to reduce your body fat. Putting some numbers behind it to help illustrate the point, the article gives the example of a blueberry muffin, at 360 calories. To burn that off, a 154 pound 30 year old female will need to jog for a half hour at 5mph, vacuum for an hour and a half, bike ride for 1.25 hours, or mow the lawn for an hour. Exercise may help prevent you from gaining extra weight in that case, but your weight release goals will be reached very slowly if at all. This article really highlights what we've been told in recent years: Weight release is about 20% exercise, and 80% food. Don't fool yourself that exercise gives you free reign.

While the author states that we often crave sugary foods after exercising, in fact the opposite is more likely. While you may have strong hunger after a hard workout (although many people, myself included, often have little appetite after a hard workout), exercise is not likely to stimulate a craving for sugars in particular. What stimulates a craving for sugar, in fact, is eating sugar. If you make wise selections focusing on complex carbohydrates (whole grains, fruits, veggies, and beans/legumes), adequate amounts of protein, healthy fats, and stay well hydrated, you will not crave for sugar. Exercise, in fact, will minimize your cravings for sugar. Sugar is often craved due to its effect on the reward centres of the brain, stimulating "feel good" neurotransmitters to be released. Exercise does the same thing, stimulating the release of endorphins to increase pleasure, relaxation, and feelings of contentment. Exercising can be an effective means for reducing sugar cravings.

In addition, as I'm sure many of you will attest, when you make the effort to workout, it often reinforces your commitment to healthy living. It improves your mood and you feel more inclined to take the time to take care of yourself with healthy food choices too. Speaking from personal experience, as well as experience of people I've known and seen in the gym myself, I'm going to default to my common sense here: Exercise supports my goals of managing my weight. I feel stronger, I'm fitter, my mood is better, I sleep better, my cravings are reduced, I think more clearly, and yes, I burn SOME extra calories.

The author does also mention that psychologist Dr Kelly Brownell, a longtime expert in the study of obesity who treated obese patients at a lab at Yale, found that while only 5% of participants could keep the weight off, those 5% were also more likely to regularly exercise than those who regained the weight. He states that if he were to run this lab today, he would probably orient the focus more toward food choices than emphasizing exercise, but fails to explain his rationale for that.

The case is made for exercise as beneficial for health purposes, stating that "people who regularly exercise are at significantly lower risk for all manner of diseases - those of the heart in particular." The risk of cancer, diabetes, and heart disease (the big three killers in North America) are all significantly reduced through exercise. As well, cognitive function is 30% more likely to be maintained, and chronic back pain is reduced by 36%. However, all out sweaty exertion in a gym is not necessarily required to gain those benefits. Simply adding more movement into your daily activity can "enhance various aspects of cognitive functioning." As well, releasing excess weight itself may be more important for improving cardiovascular health and for reducing the risk of developing diabetes than exercise itself is.

Articles such as this one with sensational headlines can do more harm than good. The article is written from a slant that leaves the weary weight-reduction-seeker feeling that they may be better off to stop spending time in the gym. While it does promote exercise for health benefits, it leaves you feeling that if your only reason for working out is weight release, you might as well give it up.

I wish they had taken a different approach, namely: Those who are exercising regularly and adding more movement to their waking hours are doing great things for the health of their bodies, as well as mood management. Keep it up! Those who aren't yet active, start building more movement into your day, and consider adding some "purposeful" activity when you can. But put it in perspective: keep your eyes on the prize and focus on healthy eating as your main method to reach your weight release goals.

As for me, you'll find me in Body Combat 2 times a week, Body Step 2 times a week, and weight lifting 2 times a week. I love how I feel and seeing the results of my hard work, whether I lose weight not! Anyone wanna join me?!!?

ADDENDUM SEPT 9: An article published today commenting on this very same Time article : Experts weigh in after "Time" questions value of exercise

Diet is "DIE" with a "T"

That is a direct quote from my Garfield the cat placemat from when I was in Grade 4. And wow, here is proof that you really can find just about anything on the internet:


Of course in the past 20 years, we've really started to "get" this concept. Garfield was ahead of his time. Let me quote, well, everyone: "Dieting does not work." Plain and simple. Anything you're going to do to an extreme, and/or for a temporary period of time, and/or which removes major food groups from your daily food intake is a diet. Ergo, it won't work. Oh, well sure, of course it will get you results. At least for a while. So I guess in that sense it does work. You DO lose weight when you completely cut all grains out of your diet. You DO lose weight when you only take in 1000 calories a day. You certainly DO lose weight when you wear a chain of garlic around your neck to ward off the evil spirits that call your name when cake is near. But does that mean your diet works? I guess if you just want to lose weight for a specific event like a wedding or New Year's Eve or something, and you don't really care if you gain it back later, then yes, it works.

Personally, I hate regaining weight. There is nothing that kills my mood and outlook on things more than realizing after working so hard to lose weight and change my diet, I've slipped back into old habits and regained some of that hard-won prize. And I've done it enough times to know it is just so much easier to keep doing what it takes to manage my weight than to have to corral my spirits to do it again... and again... and again. So, it stands to reason that if I'm going to just keep doing what it takes to lose weight, it better be something I can actually live with.

How about you? How many times have you lost and found the same 10, 20... 50+ pounds? It's taken me a lifetime to accept the fact that any quick-loss plan (ie: more than 2 pounds per week) is not going to get me the long term results I want. The lure of those diets is strong. Who wouldn't be compelled to go on a diet that promises fast results, especially when your pants are creating a muffin top that really qualifies as an actual cake, and double-especially when it "worked" last time.

One myth I'd like to debunk right now about the "results" those programs create is that you're actually losing fat when you lose "7 lbs in 7 days." Sure, a couple of those pounds are fat. But most of it is actually "water-weight." Usually these kinds of results occur when you cut "carbs" (starches and sugars) out of your diet. This depletes your glycogen stores ("reserve" glucose stored in muscles and the liver used for energy to fuel your daily activities), and since glycogen draws water into cells, you lose a lot of water on these plans. So while it looks great on the scale, and ya, you're a little less puffy, it's not fat. And I don't know about you, but I want to lose fat. Why am I going to deprive myself of all those yummy and healthy and appetite-satisfying whole grains and fruit (and yes, the occasional cookie), which makes me feel jealous of my carb-eating friends, makes me irritable and easily fatigued... all just to lose a few extra pounds of water? Pffft.

So what's the answer? Oh, I bet you know the answer. It's nothing groundbreaking. I know I'll sound like a genius when I say it, but really, it's pretty common sense. In fact, I'll quote, well, everyone: The key to long-term weight RELEASE (not "loss" because usually we want to find what we lose) and maintenance is - drum roll please - Balance & Moderation. That means balanced intake of all major nutrients (fat, carbs, protein), and moderate amounts of "treats." I like the 80/20 rule (or 90/10 if you only have a small amount of weight to release): 80% of choices should be healthy, and 20% can be less than ideal. This promotes health, vitality, a natural return to a healthy body weight, and keeps you sane! It's something you can maintain for life, which means you don't have to fear gaining it back again. You will no longer be "die-ing" with a "t" but LIVING with vitali-T (ba dum bum).



But whyyyyyyy don't diets work? Why do we regain weight? [insert foot stomp and pouty face here]
The reasons are plenty, but they all boil down to "because I couldn't sustain my die-t forever."

Cravings and Blood Sugar
OK so, this is basically the crux of the problem, right? We could and would gladly live on the 80/20 plan, if only we didn't have cravings that drove us to stuff our face in a pint of Haagen Dazs. "Moderation" is a great concept. In practice, it can become a little outta hand before we know it. So how do we conquer the cravings so we can keeping "living with vitalit-T?" One of the key things we need to manage is our blood sugar. You're probably thinking "well, I don't have diabetes or hypoglycemia, so I'm good here." Bzzzzt, wrong! (that was a buzzer, like on a game show). Everyone has fluctuations in their blood sugar throughout the day. It's part of the system that triggers the hormones that kick hunger and eating into gear. Ravenous cravings over which you have little control are often the result of wild spikes in blood sugar caused by eating high glycemic foods (high in simple sugars), such as well, sugar, refined carbs like white bread, white pasta, white rice, and to a lesser extent certain fruits like pineapple, bananas, and watermelon. Eating cookies for a snack gives you a surge of sugar into your bloodstream very quickly... and within a couple of hours, you get a sort of rebound effect that results in a crash in blood sugar and your energy and willpower along with it. This is a sure way to set yourself up to crave for more cookies.

Diets = stress
We are our ancestors' children, and since the fittest (most suited for their conditions) survive, we inherited the fantastic ability to store fat very easily. Afterall, they had to survive famines, and freezing temperatures at least part of the year, so the ability to store body fat was essential. When we diet, it's really a self-imposed famine... even if you're not following a VLC diet (very low calorie - less than 1200 calories/day for women, 1600 for men), you are operating within a "diet mentality" which is one of deprivation and starvation.

Add to "diet stress" the regular ol' daily grind type of stress - too much to do with not enough hours in the day, not enough time or money or energy to do the things we really want to do, not enough love in our relationships.... getting the idea? Chronic stress tends to come from LACK, or at least our PERCEPTION of lack. Dieting fits that mold perfectly too.

And like an alcoholic who is driven to drink, stress will drive you to eat. And to eat foods that make you gain weight the fastest. It's hard wired in our biochemistry, an inheritance from all those who came before us who needed to survive harsh uncertain conditions. Unfortunately it doesn't do us much good today, when food is literally everywhere. And it's not just twigs and berries we have out our fingertips. We can get the really good stuff that helps us gain weight fast - sugar and fat, fat and sugar.

Conditioning of our brain, biochemistry and behaviour
Every time we've made a choice of something to eat, we have the impact of that food on our bio and neurochemistry. Hormones and neurotransmitters are released in response to certain foods that trigger the reward centres of our brains, and drive us to seek out those foods. In a short matter of a few repetitions of eating those foods and getting your "fix" even the conditions around the food (location, people, activity, time of day, emotions, etc) will begin to act as triggers that compel you to satisfy the demands of the brain and body for the reward (literally opiates). Add stress on top of this and you see further why you're reaching for the Doritos and Mars bars.

So, what now?

Again, I think you know the answer. Balance, moderation, variety, 80/20. FEED yourself - fuel your body, nourish your mind, nurture your soul. Take a look at my article posted in July about the Ten Keys to Manage your Weight Naturally.

For anyone who is ready to make the change to get off the diet rollercoaster, and really feed themselves, but is overwhelmed at where to begin, or isn't sure she can really really do this for the long haul, please take a look at Spring's Inspire Yourself workshop. We've got proven strategies to help get your body working with your mind, and empower your mind to start running the show. If you'd like ongoing support in a group environment, we also have an 8 week Weight Release workshop that is coming up in the fall, where in addition to learning "motivational" strategies, you will also get more information and tools on food and nutrition for weight release. And of course, if you prefer one-on-one support, contact us for a complimentary consultation to talk about your needs and goals (use the sign-up form on this blog-site or at www.springrenual.ca).

Is Dairy Bad?

This question was posed to me by a friend recently, and it's one that comes up fairly frequently. There is a lot of confusion about dairy. On the one hand, we've been taught since we were knee high that we must drink our milk to grow up big and strong. Mothers feel worried and even guilty if they consider not giving their children dairy. Dairy products have become synonymous with "calcium" in our minds. Women in particular, trying to keep our bones strong and avoiding osteoporosis in our later years, have learned that milk and dairy products are critical. Not to mention that in the last 10 years (ish) articles continue to be published that quote studies indicating that dairy helps us to keep our weight down. The dairy industry has certainly done an effective job of marketing and convincing us that without dairy, we'll become frail and weak. Images of elderly grandmother types with hunched backs shattering a wrist from picking up a frying pan come to mind.

Today I want to expose the myths about dairy and give you some information about both dairy and calcium alternatives. So:

Is dairy bad?

The short answer: Mostly, yes. Milk doesn't do many bodies much good. Traditional, pasteurized cow's dairy that is. Here are some of the issues with dairy:

Protein content
Cow's milk has 3 times more protein than human milk, and a bit less fat (in the case of the traditionally recommended non-fat milk, it has NO fat). Human milk also has double the carb content. The ratio of these nutrients indicates that cow's milk is not designed for the human body. This high protein content (along with lactose intolerance, to be explained in a moment) makes dairy the number one allergen by far. When we consume foods that are not properly digested, and especially those with anabolic (build-up) properties like protein and calcium, the excess is not efficiently eliminated, and leads to problems of excretion like asthma, allergies, strep throat, tonsilitis, ear infections, pimples/acne, overweight, and excessive mucous and phlegm.

Allergies
By the time we reach late childhood or adolescence, 70% of people have lost the enzyme required to break down lactose (milk sugar). In fact, lactose intolerance is so common, those who retain the ability to digest it really should be called "lactose persistent" rather than labeling those who lose it as intolerant. This should be a hint that we aren't really meant to consume it. In fact, what other species can you name that drinks the milk of another species? It's rather odd actually. Less commonly known is that many people are allergic to the proteins in dairy (casein, whey).

Calcium Deficiency
The consumption of milk/dairy in fact CONTRIBUTES largely to a deficiency in calcium in the body! Vegetarians have been shown to have higher bone density than meat eaters of the same age, and countries that have the highest dairy intake also have the most osteoporosis (Allergies, Disease in Disguise, Carolee Bateson-Koch, ND). This is so opposite of everything we've been taught to believe, I know it's hard to accept. There are a few ways this is so:

1. Cow's milk has a lower ratio of Calcium to Phosphorous (1.27:1 versus 2.35:1 in human milk). Phosphorous binds to Calcium in the digestive tract, making it less absorbable.
2. If you are unable to digest it (as most are), the lactose ferments in your digestive tract. This produces lactic acid, which binds with the Calcium and Magnesium, making them less available for the body.
3. Pasteurization reduces 50% of available calcium through the process of pasteurization.
4. Low fat and skim milk lack the fat necessary for transport of calcium through cell walls.

Additives
On top of everything, dairy cows (as with all livestock) are pumped with antibiotics to prevent disease that would be rampant due to living conditions. They are also fed with processed grains that are not really meant for their consumption. In the US they also have to worry about BGH (Bovine Growth Hormone) which luckily is banned in Canada.

The Myth of the Weight Loss Connection
We've all heard time and again that "research proves that dairy helps you burn more fat and lose weight." However in reality, there have only been 3 very small studies that found that people lost weight when they ate dairy foods AND CUT CALORIES. And all 3 of those studies were funded by one researcher who had a patent on the claim that dairy helps with weight loss. Since then, 2 new studies have in fact shown that dairy foods don't have any affect on weight one way or another. (Nutrition Action Healthletter Sept 2005) The results are inconclusive at best. There is some evidence (still inconclusive) that dairy may help weight loss in individuals who are overweight, eating too little calcium, with a diet that isn't too high in protein or too low in calories. That's a lot of "ifs." And dairy in particular is not necessarily required for the effect; maybe calcium from other sources would have the same result. The bottom line though is that the claims being made by marketers for the dairy industry have greatly stretched what the research has indicated.

So if I don't eat dairy, where am I getting my Calcium?
It's interesting how concerned we are with Calcium. Not that it's not important, but it's really just one of many essential minerals the body needs to be healthy. A potassium deficiency, for example, can cause heart failure. But you never hear anyone worrying about potassium. Maybe that's because there's no fearmongering "Banana council" to "educate" us. [/rant]

So ok, I've convinced you that dairy is effectively junk food. But you want to make sure you get your calcium. In fact it is surprisingly not that hard to do.

First, let's look at ways you can stop your body from losing the calcium you get:

• reduce your caffeine intake (coffee, tea, pop, chocolate) - it causes increased calcium loss in urine
• reduce intake of refined sugar - it also increases calcium loss through urine; as well, it reduces the body's ability to absorb calcium
• reduce phosphorous (POP is the biggest source in most people's diets; also cow's dairy, red meat) - it binds to calcium and makes it less absorbable
• reduce salt - increases calcium loss through urine
• Make sure you get your Vit D (eggs, liver, mushrooms, 20 min of sun exposure several times a week, or supplement) - calcium can't be used without Vit D
• don't overeat protein - it is acid forming; the body will protect the pH level of blood by pulling minerals (especially calcium) from the bones to buffer the acidity
• smoking, alcohol, and corticocosteroid medications also contribute to calcium loss

Alternate Sources of Calcium
1 cup of cow's milk provides 288mg of calcium. Other sources and the amount you can get from a typical serving are:

Nuts and Seeds

Almonds 1/4 cup 150mg
Hazelnuts 1/4 cup 106mg
Sesame Seeds 2 tbsp 264mg
Walnuts 1/4 cup 54mg
Sunflower Seeds 1/4 cup 65mg

Butters and Milks made from nuts and seeds are also be great sources of Calcium. And since these products are not heated or cooked, the calcium is highly absorbable.

Vegetables Most vegetables (especially GREEN ones like leafy greens and broccoli) provide between 20 and 75mg per half cup. Lamb's quarters provide 232mg in a half cup! Sea vegetables (agar, kelp) provide about 60mg and Wakame provides 150mg

Beans (1 cup servings)
Chickpeas 80mg
Navy beans 128mg
Soybeans 460mg
Tofu 258mg
Tempeh 172mg
Pinto beans 82mg

Canned Fish (5 oz serving)
Salmon 338mg
Sardines 625mg

Molasses (1 tbsp)
Blackstrap 137mg
Barbados 49mg

Meeting Daily Requirements
You can see by the above values, it's really not that hard to get your Calcium with non-dairy sources. The average daily intake recommended in Canada is 1000mg (male and female adults). If you had a serving of almonds (150), 2 cups of leafy greens (150-200), a serving of salmon (338mg), a serving of broccoli (100) a serving of tempeh (172), and some almond butter (225mg) and you would exceed the DRI values. As well, for those who are vegetarians, less intake is required because it is more absorbable without animal foods in the diet.


Not ready to make the switch?
Ok, it's not all just about the calcium, you LIKE milk, yogurt, cheese, and of course ice cream? You don't want to give it up. Fine. Here are a few recommendations:

• If you're able to digest it, no one says it's completely unhealthy to have SOME dairy in your diet; consider it a treat, and have it in moderation
• If you have trouble digesting it, consider trying raw/unpasteurized dairy. It still has live enzymes that will help you digest it. Milk can be hard to find, you'll have to purchase directly from farmers, and being unpasteurized, you'll need to consume it fairly quickly to avoid spoiling. Cheese (due to some kind of loopholes in regulatory laws) is easier to find made from raw milk.
• Try goat's milk, yogurt and cheese. It's closer in nutrient content to human milk than cow's, so again, easier to digest.
• There are a myriad of types of alternative milks on the market. Rice milk, Hemp milk, Soy milk (which I wouldn't really recommend as it's a processed food often made from non-organic and GMO'd sources), and my favourite, Almond Milk (the unsweetened is the closest in taste to skim milk that I could find when I was getting off milk). Try them for your cereals and smoothies, or even just drink a glass. You might be surprised!
• There are also some great alternatives to ice cream. There are soy versions (again, not high on my list for the same reasons), rice versions, and more recently I'm finding COCONUT versions which are truly delicious. Have some chocolate coconut "ice cream" with fresh raspberries on top, now THAT is a TREAT!
  

My story
I used to be a HUGE dairy fanatic. When I was eating healthfully (I used to swing back and forth from eating REEEEALLY bad to eating REEEALLY healthfully), I would eat 4 servings of dairy a day (milk in my cereal, yogurt and cottage cheese for snacks, more milk at dinner). I always found when I was eating healthfully I seemed to get all backed up (hey, I'm a nutritionist, we talk about poo. Deal with it.). I was so confused because I was eating so much fibre, much more than when I was on a "junk food diet." I thought maybe the fat content of the junk food diet was keeping me "going." Then I learned about dairy and I decided to try going off it for a couple weeks. Well it didn't even take that long. That was the cause of my problems.

And, my beautiful little niece, she had the same problem - she was constipated practically from birth, and had to be hospitalized at one point. After trying laxative treatment for 6 months, and it not getting any better, we took her off dairy and within a few days, ta daaaah, all better.

Eliminating dairy was hard at first, I craved it for quite a while. But now I just can't imagine drinking a big glass of milk. And while at first I was strict - I carefully examined every label and avoided everything baked or made with milk or milk protein (casein and whey) or milk sugar (lactose) in it, after 6 months or a year I loosened up. Now I find I can tolerate a little milk here and there without adverse affects (some cream in my coffee, an ice cream on a hot day at the beach). But, generally it's not part of my regular diet anymore.

You may not be entirely aware of how dairy affects you, but I think with all the options out there now, there's no real need for dairy. You can easily get enough calcium through non dairy sources, that in my opinion, "why bother?" It doesn't help your health, even if you're not sure it's actually"hurting" you.

References:
Allergies, Disease in Disguise, Carolee Bateson-Koch
Food and Healing, AnneMarie Colbin
Nutrition in Action Healthletter, Sept 2005

Fake Sweetness >> Real Fat

In an effort to spare calories and avoid weight gain (not to mention tooth decay), many of us rely on artificial sweeteners to give us that hit of sweetness we crave, without the extra calories. There are a variety of artificial sweeteners on the market - aspartame/Nutrasweet, Equal, sucralose/Splenda, acesulfame-potassium, Saccharin/Sweet n Low, Neotame, and some of the newer sugar-alcohols like Erythritol, Sorbitol, Xylitol, Mannitol (not exactly artificial, and not calorie-free, but about 1/2 the calorie-content as sugar). We know that excess sugar leads to weight gain and tooth decay. It also contributes to the development of conditions like diabetes, heart disease, and even osteoporosis and other mineral deficiency conditions. But as bad as sugar can be in our diets (at the levels of intake typical for our society), are artificial sweeteners really the solution? More and more studies are showing that we really can't have our cake, and eat it too.

What's so bad about artificial sweeteners?
The internet is crawling with articles that outline the many negative symptoms and diseases that may be associated with intake of artificial sweeteners (check out the blog at www.drmercola.com for some really well outlined articles). Aspartame is the most controversial, and issues with Sucralose (now that it has been debunked as "natural" given that it was in fact discovered when manufacturing an insecticide, and is made of a combination of sugar and chlorines, a proven carcinogen) are appearing more and more often. These additives were approved based on short term studies, and only in recent years can we start to know the long term effects. Once again, we as a society have participated in one giant scientific experiment. What's more, we are now starting to see more and more products being created with a mix of different sweeteners, and we have no idea what the effects of this might be. Studies that indicate there are no significant negative effects are often funded by the very industries that profit from them. The range of symptoms that may be related to artificial sweeteners includes:

• headaches & migraines
  
• breathing difficulties
• skin eruptions/rashes
• cancer
• allergies
• aspartame disease
• depression
• fibromyalgia
• digestive disturbances
• liver and kidney toxicity
  

And... WEIGHT GAIN. I want to focus on this one, since the most common reason people choose to use artificial sweeteners is for weight control purposes. Given that these fake sweeteners have virtually no calories (or even if they have calories, they are so many more times sweeter than actual sugar that only small amounts need to be used to reach the desired sweetness level that the calories are negligible), how can they lead to weight gain? Aha, this is where we have a very clear demonstration that weight control is NOT all about calories in vs calories out!

How do artificial sweeteners contribute to making us fat?
Repeatedly, studies with rats are demonstrating two principal ways that artificial sweeteners contribute to weight gain*:

1. The sweet taste with the absence of calories "tricks" our body chemistry, breaking the connection between a sweet food and a high-calorie intake, and leads to a break-down in our body's ability to self-regulate caloric intake and satiety. This leads to overeating and constant cravings for more food.
2. Foods have thermogenic effects; when we eat them, our core body temperature and metabolism rise, increasing the calorie-burn capability. When we eat sugar, this occurs. When we eat artificial sweeteners, core body temperature does not rise like it does with higher calorie foods, and therefore LOWERS are metabolic burning ability.

These 2 effects combined will lead to weight gain in the long run if artificial sweeteners are used on a regular basis. In addition to the many possible health implications these additives may be related to, and you have to ask yourself if they are really worth it.

So now what?
If you've decided that you are ready to kick the fake sweetener habit, here are some strategies to help:

• Cut out diet pop first: This is usually the main source of intake of these additives. If you feel the need for the caffeine that is often in your beverage, substitute with herbal or green tea (try making some iced tea out of it if you prefer a cold drink). If you miss the fizz factor, have a glass of sparkling mineral water (aka: Perrier, etc) and squeeze in some fresh lime or lemon.
• Yogurt is another major source of intake: Replace sweetened yogurt with plain yogurt (goat's preferably), and "sweeten" naturally with fresh fruit (blueberries, raspberries, strawberries, diced peaches), and/or a teaspoon of maple syrup, agave nectar, or honey. Add in some walnut chunks and a teaspoon of ground flax for a great serving of essential fatty acids, increased satisifaction, and fill-you-up goodness!
• Eat a well balanced diet: INCLUDING healthy sources of whole grains (whole wheat, quinoa, oatmeal, kamut, millet...) and essential fats (avocado, olives and olive oil, nuts and nut butters...). Skimping on these foods that are often avoided like the plague by dieters who believe that low-carb and fat-free will help them achieve the sleek physique they desire will in fact only lead to constant cravings due to imbalance and lack of satisfaction. Enjoy them in balance with healthy sources of protein to help reduce cravings.
• Use healthy sweeteners (minimally): Maple syrup is my favourite (full of all the health supportive minerals that are stripped out of refined sugar). Agave nectar (a syrup from a cactus plant, that does not have the same impact to insulin in the body that sugar does), and raw honey (unpasteurized) are also excellent. Xylitol is also becoming easier to find in health food stores; it looks like sugar but is much sweeter, you can bake with it, and it even has antibacterial properties so helps resist dental cavities. Finally there is Stevia, an all natural sweetener that contains phytonutrients and trace minerals, and is many more times sweeter than sugar. Personally I find it has a bit of an aspartame taste to it, but it's not bad and you really only need a pinch. Please note: Agave, Xylitol, and Stevia all have possible negative impacts and have not been thoroughly researched, so use with discretion and minimally!
  
• Do expect that you're going to go through a period of craving for sweets: You've trained your body to want them, and it will take some time to readjust and retrain your taste buds too. Hang in there!

*studies were conducted with rats and response to saccharin; it stands to reason that the same effects would occur with other artificial sweeteners, however further research needs to be done to demonstrate that. As well, while these studies have not been done with human subjects, anecdotal evidence of the increase in the rate of obesity since the 1980's when these sweeteners started to become widely used in a variety of foods and beverages does support that they are certainly not helping us to control our weight.

Why Spring?

Spring is about growth... a time of rebirth, hope, and vitality... it's a forward and upward movement that creates energy and momentum. When we endeavour to make changes in our lives that improve our health and wellness, we not only revitalize our physical beings, but our mental, emotional, and spiritual selves thrive as well. We become stronger, more hopeful, and more open to the opportunities of the world in front of us.

I was inspired to become a Holistic Nutritionist and Lifestyle Coach because I’ve experienced first hand the benefits that come from taking control of your health and well-being (check out my "Meet Audrey" page at www.springrenual.ca to read "My Story"). While healing your body, bringing your weight into a healthy range, and increasing your energy are certainly worthwhile and important benefits in and of themselves, the thing that really motivates me to want to help and support others to accomplish their health and weight goals is the knowledge that those changes can really be the gateway on the path to even more profound changes that can occur in one’s life and spirit.

It’s like the gears of a clock. Each wheel represents one aspect of ourselves – our bodies, minds, and spirits. When the energy winds down, and there’s nothing making the parts move, everything just sits motionless… stagnant. BUT, it takes movement in just one of the parts, and we’ll see movement in the other two areas as well. Whether that was even intended, it will happen. It doesn’t really matter which area you begin with, the energy becomes self-propagating.

The wheel I’ve chosen to focus on as my “ignition” is the body. By making changes both internally to improve my health and energy, as well as externally by losing weight, it triggered changes in the way I see myself, and the way I relate to the world and myself. My perception of the possibilities that exist for me has expanded. My confidence and openness to others has grown. And I’ve become highly attuned to how the body and mind influence each other to keep those wheels moving.

When clients come to me, they are usually frustrated with themselves and their bodies, are low on energy and struggle to believe that they can achieve the goals they have for themselves. I work with them to find opportunities to support their body to find balance, and give them tried & true strategies that when applied with mindful awareness help them overcome old habits and the challenging situations that life always brings. Over time - time and time again - they start to prove to themselves that in fact they CAN do this, they CAN achieve what is so important to them, and that’s when the magic happens. The spirit begins to grow and helps to further fuel the mind and body to keep the gears moving.

I love seeing this transformation in people… when Spring returns to the body, mind, and spirit, a whole new world becomes present for you, inside and out!