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It’s conference time – time off from work, no household chores, great food and it’s free. Expect to feel exhilarated by all the new information you will take in, yet, wonder why by the end of the trip you feel like you’ve been run over by a steam roller. You may have trouble keeping awake during the long days inside, with no windows in conference rooms and many speakers to listen to. Don’t be surprised if at the end of the conference you end up with a bad case of jet lag. You may feel bloated and irregular. So what can you do to get the most out of conferences and still feel half human?

Being aware of your meals and snacks might help to ease the upset in schedule and to your system. You can be sure that meals will include rich desserts and often there will be plenty of muffins or chocolate chip cookies for snacks. So you think, “a little won’t hurt”. And it’s true a little won’t hurt – if you can stop at ‘a little’. Too much sugar may result is a dip in energy, and mental fog.

A large dose of dense carbohydrates (sugar, bread, desserts, cakes), with its brand of empty calories, can temporarily raise your blood sugar (as can caffeine), so that you feel a high, lots of energy – but not for long. An hour or two later, your blood sugar may plunge and you begin feeling lethargic, not able to concentrate. You begin thinking, “if only I could have a little nap!”

Remember that food alters your mood, and good wholesome foods such as fruit and vegetables nourishes the mind and body along with aiding regularity. Most conferences now include yogurt or fruit for snacks. It would be a good idea to reach for these high energy snacks. If there’s a grocery store near the conference centre, the following is a list of healthful snacks that will feed your brain and body and keep you alert! Some items such as power bars, you can bring with you.

Perfect snacks for high energy include:

×    fresh fruit – apples, peaches, plums, grapes etc. along with nuts or seeds

×    dried fruit; dates, figs, cranberries

×    power bars that contain protein

×    vegetables (baby carrots or cherry tomatoes) and nuts

×    nuts (raw almonds and walnuts) sunflower or pumpkin seeds

×    yogurt and fruit

×    cheese and fruit (or whole grain crackers)

These high powered snacks provide you with the needed protein and complex carbohydrates that your mind and body loves. In small amounts, they won’t make you fat, yet provides your body with needed nutrients. If your concentration is getting low, you just might be thirsty. Carry bottled water around with you and drink often. Water helps prevent dehydration, jet lag and boosts energy.  Some form of exercise – even walking around the block before the conference starts or at breaks will give your muscles an oxygen boost. You’ll feel revived, especially if the sun is shining outside.

Regarding desserts, on a scale of one to ten, have a taste and if it’s a ten, don’t feel too guilty and enjoy, or take a few bites. Otherwise, if the dessert isn’t great, the sugar content may not be worth it.  If it’s a dessert that contains fruit, remember that fruit supplies the body with vitamins, minerals, fiber and antioxidants.

Enjoy the conference; enjoy the meals. However, a few small changes may just help in your overall mood and concentration level so you can be fully aware, energetic and vital.



Clip taken from a radio talk show in which Rosalie was featured on. A caller asks about Avocados hearing mixed opinions on how healthy it is for you.

In the winter months we often feel down, especially if the sun isn’t shining! This can be for many reasons. We miss the warm weather; we can’t get out for walks; we can’t get away for a vacation at this time; it’s too cold; too many bills to pay! One of the main reasons for feeling blue in the winter is lack of vitamin D – from the sun.

What Can Help

Get some exercise. If you don’t belong to a gym, walk in malls. Do some stretches every day. Exercise has been shown to reduce anxiety and depression.

Some depression boosting nutrients:

  • Vitamin D. Ask your doctor for a Vitamin D, 25 Hydroxy test to determine your vitamin D stores. If they are low, you need to add more vitamin D3 to your diet in supplement form or sunshine.
  • B12 and folic acid. B12 levels can be tested by your doctor. This nutrient is important to mental health.
  • B Complex. If you’re tired, you could be low in B vitamins.
  • Fish oils (capsules or liquid). Quality brands include Nordic Naturals, Nutrasea, Carlson. Those looking for extra mental boosts, look for those formulas with much higher EPA to DHA on the list of ingredients.
  • St. Johns Wort – liquid or homeopathic preparations. Contra indicated if on depression medication, otherwise, it’s a great booster to mood.

Check with your doctor, naturopath or nutritionist for nutrients and dosages suited for you. One good site I recommend is Hope to see you smiling soon.

With all the treats, sweets, alcohol and overeating, especially at holiday times, many of us feel the affects. Jittery? Upset? Acting impulsively? Are you nauseated, tired, boated? Do you have a pounding heart, heartburn, gas pains and poor digestion? If so, now is a good time to detoxify your body (especially your liver.) It needs help to improve digestion and filter toxins out of your blood.

Nutrition Techniques to go from Fatigue to Fantastic

  • Include many plant foods in your diet, some raw foods at each meal (fruit or vegetables.) Pineapple especially helps digestion.
  • For detoxification, Include salads, whole grains and beans, lentils and peas, However, if you have trouble digestion them, reduce or eliminate.
  • Keep animal protein and dairy products to a minimum – 2 to 3 oz. per meal of fish, poultry or eggs (all organic if possible.)
  • Drink pure water and herbal teas throughout the day such as green tea and peppermint. Keep caffeine to a minimum.
  • Forget deep frying (including French fries.)
  • Stay off sugar, white flour products, and avoid ‘one too many’ drinks.
  • Do not gorge yourself, especially at night.
  • Use healthy oils in moderation, (cold pressed, written on the label of the bottle.) Ground flaxseed helps to reduce inflammation caused by the wrong foods. Use on salads or in yogurt.
  • Vitamins C and B Complex help detoxify alcohol from the body.
  • For some, fresh lemon juice in water can be very cleaning. Use 1/4 of a lemon in a glass of water and drink first thing in the morning.

Your liver will thank you and you’ll feel great.

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