Positive Thinking Will Never Change Your Life...But this Book Will - A book review

If the title doesn't get you Im not sure what will! I am always looking for positive and uplifting books to learn tips and tricks from. And this book really hit the nail on the head.  It puts the myth of positive thinking to the test and really gets into the reality of success.

The author is a man named David Essel, M.S. is the author of 9 books, a Master Life Coach and Teacher, Business Relationship and Addiction recovery Coach, International Speaker and Radio/TV Host (what doesn't this guy do?) For more info on him check out: www.davidessel.com 

I really enjoyed this book and if you are looking for a more positive 2017 definitely pick it up, I highly recommend it! It was an easy read and definitely a great way to start off your 2017!

Happy Holidays!

The holidays here! And before we know it, we’ll be ringing in 2017! I know most of us are all already thinking of training hard to make up for all of the holiday treats. However training hard can be dangerous. Make sure before you jump into an intense training routine that you are cleared by a doctor to exercise, are wearing the proper workout gear and know how to train hard safely. You’re especially prone to injury when you’re training hard.

I recently had the opportunity to sit down and speak with chiropractor Nekessa S. Remy. Dr. Remy is based in downtown Toronto at the Integra Health Clinic. I got to ask her questions regarding how to prevent injuries when training hard. So, if you are about to embark on a fitness journey check out what we spoke about below:

Alicia: When training with an all-out effort, do you suggest a dynamic or static stretching routine?

Dr. Remy: For any workout routine, the most important factor for stretching is knowing when to perform each stretch; both types of stretching are important. Dynamic stretching consists of functional based exercises, which use specific movements to prepare the body for movement. This involves moving parts of your body and gradually increasing reach, speed of movement, or both, while increasing your core temperature. This type of stretching is best used before your workout as part of a warm up. We know that a proper warm up can not only affect the likelihood of injury, but also directly impacts your ability to perform to your maximum ability. As such, dynamic stretching plays a major role in maximizing your performance levels and should be a key part of any warm up

• Like dynamic stretching, static stretching improves flexibility by moving joints through a specific range of motion. However, unlike dynamic stretching, it does not increase your core temperature. These stretches are often held for longer periods, ideally 20 to 30 seconds. Static stretching suppresses the central nervous system, relaxing the muscle spindles by lengthening them, and has been shown to actually reduce power and force production in several studies. This type of stretching is more effective during the cool down period of your workout.

A: What are some stretches that should be included in a routine?

Dr. R:  Flexibility is often overlooked as part of a heavy training routine. Consider the amount of time we spend siting behind a computer desk when not training, sitting watching tv or sitting behind in a car. These postures keep our joints in very restrictive positions. I recommend addressing the areas which are most restricted including the hips, shoulders and lower back. Some of my favourite stretches include:

Pigeon Stretch (Hips)

• From Downward Facing Dog, step both feet together and bring your right knee forward between your hands so your outer right leg is resting on the mat.
• If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins open up toward the ceiling, draw your right foot back in toward your body.
• Stay here with your hands resting on your right leg or walk your hands out in front of you, allowing your torso to rest over your right knee.
• Hold here, breathing into any areas of tightness and tension for at least five breaths.

Then place your hands on the mat in front of you, tuck your left toes and step your right foot back.

Repeat using the left leg.

Cow’s Face (Shoulders)

• Stand with your feet hip-width apart and pointed straight ahead.
• Attempt to interlock your fingers behind your back. If you are not able to get your fingers to interlock, use a towel.

Hold for one minute, then switch sides and repeat.

Knee rolling (lower back)

• Lie on your back as above with the knees bent.
• Slowly lower both knees to the left whilst turning the head to the right.
• Bring the knees up again and to the right whilst looking left.
• Repeat this movement 10 times.

A: How often should someone train hard to achieve maximum results?

Dr. R: You can train anywhere from 3-7 days a week. The important thing is to incorporate cross training into your program. So whatever discipline you are training in, keep in mind that you are often working specific muscle groups repeatedly and ignoring others. Cross training on your “days off” can help to address muscle imbalances that can occur when focusing on only one activity. Cross training not only aids in reducing the occurrence of injury, but also allowing for maximum gains.

In general, you want to give your body 24-48 hours in between really hard training sessions. Within those 24-48 hours, you don’t have to be inactive, though; try an activity that will not hinder your training. Pilates, yoga and swimming are all great choices that will allow your body to remove while continuing to build supporting muscle strength which can ultimately also improve your performance.

 A: When should you back off from training hard?

Dr. R: The biggest sign that you should back off from training is pain and/or injury. Pain is a sign that there is an issue with your body. Keep in mind that most lifters do experience delayed onset muscles soreness or DOMS, as its often called. This soreness is the result of microscopic damage to muscle fibres involved in the exercise. This type of damage likely results from moderate stresses that were experienced during the exercise. This is a normal process which is required for growth in muscle size and strength. It will start approximately 24 hours after the workout but should be gone after 72 hours. If pain persists, there is most likely an injury. Training when injured not only will limit your body’s ability to recover from that specific injury but the compensation that occurs in other areas of the body can lead to other injuries occurring simultaneously.

A: Does hydration play a factor in your ability to train hard and stay injury free?

Dr. R: Water composes 75% of our muscle tissue. A study published in the “Journal of Strength and Conditioning Research” reported that a 1.5 percent decrease in water loss resulted in a decrease of muscle strength of the one rep max bench press. Given that such a small amount of water loss can compromise strength, staying hydrated is essential in muscle strength and gain. Researchers found that the amount of water within cells plays a critical part in whether or not muscle breakdown occurs. Preventing muscle breakdown is crucial since muscle breakdown stops muscle growth within muscle cells. Decreased body water leads to the shrinkage of cells and the breakdown of protein. Thus, by maintaining adequate fluid levels, we can cause cells to swell, thereby reducing the amount of protein breakdown and increasing the building of new muscle tissue which will ultimately improve strength gains and reduce muscle injury. Further more, dehydration causes our blood volume levels to drop which causes fatigue and dizziness. Training when fatigued will both hinder training and increase the risk of injury.

As a general rule of thumb, you should be taking in 1 Litre of water per 1,000 calories expended per day. So someone who burns 2,500cals would drink 2.5 Litre fluid daily.

A: How much water should you be drinking if you are training hard?

Dr. R:  The amount of water a person should consume daily is a controversial subject. The standard eight glasses of water a day prescriptions recommended all over the place won’t be enough for serious muscle seekers. This is fine for the average person who consumes around 2,000cals a day without much activity. However, if your workouts are frequent and intense, you will require more water.

As a general rule of thumb, you should be taking in 1 Litre of water per 1,000 calories expended per day. So someone who burns 2,500 cals should drink 2.5 litres of fluid daily.

A: What should my nutrition look like before and after a workout?

Dr. R: By eating a healthy, well-balanced meal one to two hours before exercise, and another health, well-balanced meal within one to two hours after exercise, most people can meet their workout nutrition needs without anything else.

Pre workout Meal:

If you’re looking to increased strength gains, your protein and calorie needs are likely higher. Keep in mind that calories from carbs should come from carbs that are low on the glycemic index. You could also add a protein + carbohydrate drink during your training. A typical meal could include:

1 to 1 ½ servings of dense protein (i.e. lean meats)

1-2 portions (thumb size) of healthy fats (i.e. nuts)

1-2 servings (fist size) of vegetables (broccoli, cauliflower)

1-2 handfuls of dense carbs (i.e. berries or brown rice)

If you don’t have over an hour to spare, a smaller meal like a shake or a smoothie is recommended as its easier to digest with limited time.

Here’s the make up of a good smoothie

1 scoop protein powder

1 fist of veggies (spinach works great in smoothies)

1-2 cupped handfuls of carbs (berries or a banana work great)

1 thumb of fats (like mixed nuts or flax seeds)

low-calorie beverage like water or unsweetened almond milk

Post workout Meal:

No matter what time of day you exercise, the key is to follow up with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores. For best results, eat within 30 to 60 minutes after exercise, when muscles are most receptive. During this window, an increase in enzyme activity makes the body more efficient at storing glucose for energy and building protein in fatigued muscles.

One of my favourites sport recovery smoothies combines banana, milk (almond), and yogurt makes for a fresh and satisfying sports recovery drink. Almond milk and yogurt work double duty, providing both protein and carbohydrates. Bananas are packed with potassium and magnesium―powerful electrolytes for healthy muscle function.

Another great example is this protein packed sandwich.

Use low-sodium cold cuts which provide some salt to help replace what’s lost in sweat during exercise. Add Tomatoes which boost of vitamin C. Try 100 percent whole wheat bread which will boost your fibre.

A: What are some beginner exercises to do if I want to train hard?

Dr. R: Before you start any new program it is important to ensure that your core can support heavy lifting. The core includes the traverse abdominis (TVA), erector spinae, obliques and muscles of the pelvic floor. These muscles work as stabilizers for the entire body. Core training is simply doing specific exercises to develop and strengthen these stabilizer muscles. Without proper stabilization you are setting yourself up for failure and/or injury.

Heavy squats, deadlifts, and barbell rowing give the core a challenging workout by themselves, but doing additional abdominal and oblique training helps to alleviate the injury factor. Handling the heavy weights that are necessary for mass building requires a very strong midsection.

Dead Bugs

This exercise not only improves core conditioning, it also builds stability in the hips and trunk.

• Begin lying on your back with your hands extended above you toward the ceiling.
• Bring your feet, knees, and hips up to 90 degrees.
• Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes.

Dead bugs can also help prepare people for crawling exercises. They build the coordination necessary for any cross crawling activity because they essentially mimics the hand and leg movement, only performed on your back rather than your hands and feet.

Bird Dog

This is an excellent exercise for improving core stability because it hits multiple functions at once.

• Start on all fours and tighten your abdominal muscles, keeping your spine and neck in a neutral position; you should be looking at the floor.
• Slowly extend your left leg behind you while reaching your right arm forward, keeping your thumb towards the celling.

The Bird Dog works both anti-extension and anti-rotation, improves coordination, and puts the glutes and shoulders to work. You can think of this exercise as a plank-superman hybrid. And much like the dead bug, it’s a great exercise to help prepare for cross-crawl exercises. If you’re looking for an exercise that delivers a lot of bang for your buck, this one just might be it.

I hope you found Dr. Remy’s tips helpful for training hard in the gym. Make sure you stretch, eat properly, drink your water, plan your workouts in advance and make sure you are prepared physically train hard! Thanks again Dr. Remy!

For more info about Dr. Nekessa S. Remy and how to contact her please read below:

Dr. Nekessa S. Remy runs a chiropractic practice in downtown Toronto, at Integra Health Centre where she works amongst other leaders in the health care field. As a licensed chiropractor and Medical Acupuncturist, Dr. Nekessa Remy has developed an approach to injury management that is based on current research and measurable patient outcomes. Her passion for health and rehabilitation lead her to earning an Honours Degree in Kinesiology from the University of Western Ontario followed by a Doctorate of Chiropractic from the Canadian Memorial Chiropractic College where she graduated Magna Cum Laude. Dr. Remy is also a Registered Acupuncturist under the College of Traditional Chinese Medicine Practitioners and Acupuncturists of Ontario. She has held certification as a Can Fit Pro personal trainer and has worked in both the athletic training and sports rehabilitation fields. Most recently Dr. Remy has become a sports injury consultant for the Brampton Rebel Soccer Team, and in the summer of 2015 she brought her skills to the Pan Am Games Medical Team.

Twitter: @drnekessaremy

Instagram: @drnekessaremy

Holiday Jumble Game Created to Raise Money for SickKids

The White Studio releases ankle-biters into the wild

Flexibility in motion

• The White Studio launches the first wood and cork tool designed to help increase over-splits
• Just as unique and individual as The White Studio Flexibility Wheels
• A valuable aid for anybody on a journey to improve flexibility

DECEMBER 2016, Northamptonshire, UK – British wellbeing hub The White Studio announces the launch of the latest tool crafted to improve fitness fans’ and gymnasts’ flexibility: handcrafted, made-to-order over-split stands affectionately nicknamed “ankle-biters”.

The ankle-biters rise the point of stretching by providing a natural curvature on which the user’s ankle rests during stretching and training routines; they are designed by the same team which produces The White Studio flexibility wheels, the first and only yoga wheel made in the UK with natural, sustainable materials and to the user’s specification.

The inspiring principles behind both ideas are the same: the human body can curve around the flexibility wheel and the ankle-biter in various poses, resulting in a range of stretches to the back, neck, shoulders and limbs.

The White Studio ankle-biters increase stretching efforts by fitness practitioners, yogis, gymnasts and dancers: anybody whose lifestyle would benefit from more flexibility, supple limbs, control over one’s body, a healthy and strong back, spine and joints, is an ideal owner and user. All ankle-biters are bespoke and can be any width (i.e. made to suit the individual). Because The White Studio has total control over the materials used, the ankle-biters are as strong and as light as they can be, and come (uniquely in a market which offers virtually no guarantees) with a written and dated warranty.

Lastly, and perhaps most importantly, The White Studio provides tutorials, help, support and advice about how to use the ankle-biters and flexibility wheels, to the individual or even to establishments like gyms. The company is in the process of producing Instructor Courses (three levels, Beginners, Intermediates and Advanced, supported by manuals and ‘live’ workshops) with certificates showing attainment of the highest standards. There is no other manufacturer or business which offers the entire package, alongside a professional lifetime of continuous development and drive to perfecting one’s abilities.

The White Studio Managing Director Simon Lines says: “we are delighted to announce the launch of the ankle-biters, which join our bespoke range of Flexibility Wheels. Our products are born from an unwillingness to accept second best: yoga and other fitness practitioners do not strive to be ‘mediocre’, so why accept products that are? Both our flexibility wheels and the new over-split stands will never replace the cheap plastic counterparts, just as the bicycle will never replace the car. However, not unlike the bicycle, our products allow those who truly care to become just that tiny bit closer to achieving a harmonious lifestyle.”

All The White Studio ankle-biters are handmade in the UK, come with a 1-year limited written warranty and are tested to a maximum loading of 150kg. They are made-to-order, can be specified in a variety of colours, individual engraving/widths and are priced from £55.

Website: www.thewhitestudio.life
Twitter handle: @thewhite_studio
Instagram: TheWhiteStudio
FACEBOOK page: https://www.facebook.com/TheWhiteStudioLife

Seven tricks of turning your Dog walks into Workouts

Taking your furry friend for a walk probably involves lots of sniffing about and a hello here and there to fellow dog walkers – all at a leisurely pace that doesn’t amount to much exercise.

But believe it or not, your canine buddy makes the best workout partner. Unlike humans, he has no last-minute cancellations, never complains how hilly the terrain is and will happily remind you when the clock hits workout time.

As your biological reminder, your dog will keep you in check even on those cold training days you want to lazy around. Then why not turn your daily dog walks into a workout? Remember, working out together not only improves your health but boost the bond between man and dog. So, if you are considering that as an option, here are seven ways to turn your dog walks into workouts.

1. Get to know your dog’s limits

A puppy’s walking ability varies greatly from that of a senior canine while a German shepherd needs more exercise than a Labradoodle. Different dogs have different energy levels. It is best to first understand your dog's physical constraints before turning your morning walks into a great workout session.  Find a rhythm that works for the both of you.

2. Establish a workout routine

Dogs are great at following schedules, especially if it is one that involves a lot of outdoor time. Look for a daily walk routine that fits your lifestyle and gives you enough room to incorporate exercise in-to it. It can be a twenty to thirty minutes’ stroll that rewards both you and your four-legged friend with plenty of mental, physical and emotional stimuli.

3. Change the train

Instead of your normal power walks down the park, try going hiking- it’s a bit more challenging with a change of scenery.  Remember, terrain and pace matter more than distance. When you get a hilly trail that is covered in green, you tend to build more strength and endurance due to the challenge this terrain offers. Furthermore, the change of view mentally stimulates your dog -  he will find it adventurous and will be eager to go out on the run next time hoping for more discovery.

4. Start slow

Try reprogramming your dog slowly especially if he has grown fond of leisurely strolls. This might take several sessions before he gets used to the new routine.  However, this does not mean that you completely sideline those relaxing walks – it basically involves having clear distinctions from regular strolls to more powerful energizing walk up the hill. For instance, many dogs can distinguish the kind of walk based on whether they get to wear a leash or not.

5. Switch things up

A walking routine gets boring over time, so how do you keep things fresh even on day twenty-two of your workout session? Well, a change of routine should do the trick. Try changing the pace, increasing the distance, adding more physical and mental stimuli to keep both you and your dog motivated and involved in the workout session.

6. Look out for jumping, skipping, and pull up opportunities

An excellent way to turn your world in-to a gym is to look out for trees, monkey bars, park benches, and other nature furniture to get your heart rate up. And to motivate your dog during the workout is by giving them a reward – it could be a snack or a favorite puzzle toy they like. By doing so, your dog will be inspired to join you for the next morning run. He will even remind you when the time to go out for a walk comes.

7. Try adding weights to the workout plan

Weights are a great way to add extra effort to your workout program. If you prefer no leash jogs, try carrying some extra weight on your hands. For your dog, you can add weight vests, but it is important to consult a vet first. Weight vests tend to cause unnecessary knee, back and hip problems for your dog.

Getting the most out of your walk workouts

In order for both you and your dog to get the most from walk workouts, your dog needs to know how to move at the same pace beside you, rather than being behind or in front of you. Whether jogging, power walking, or running with your dog, she should be in the shoulder-at-knee heel position. This position allows the two of you to move as one, reducing the risk of colliding into each other along the way.

Furthermore, try increasing your pace and distance after short warm-ups. Keep in mind that your dog benefits physically and mentally from playtime. As a result, it is best to get creative by finding ways to play with your dog that also provides plenty of exercise for you. If he or she likes running off leash free at the park, run along with her. If retrieving a ball gives her a blood rush, throw it and race her for it.

Benefits of daily walks for you and the dog

Tired, under-exercised dogs tend to develop behavior problems that can be resolved through adding more physical activity into their daily schedule. When you turn your daily walks into a workout there are plenty of benefits both you and your dog tend to gain. They include:

• Lowering obesity chances.

• Reduce chances of heart disease.

• Lowers diabetes rates due to cholesterol build up.

• Prevents joint diseases due to tensed muscles.

• Strengthens the bond between you and the dog as you spend more time together.

• Mental stimulation for both you and the dog through increased blood circulation.

• Emotional balance through stimulation of antidepressant hormones.

• Prevents dementia in senior dogs.

Conclusion

When done correctly, your daily walks can turn into a powerful energy-boosting workout session. All you need is to establish a strike routine accompanied with occasional twists and plots to keep it fresh and motivational for both you and the dog. By doing so, you stand to benefit greatly in terms of physical, mental and emotional health. Rather than hitting the gym for a workout and leaving your canine friend out in the dark, why not try powerful walk sessions that boost your friendship level as well as your physical health.

Long wait times make destination healthcare attractive to Canadians

SOURCE Health City Canada

7 Best Natural Foods to Lift your mood instantly

It’s natural that people feel down from time to time. Stress, dismal circumstances, or simply bad weather – there are a lot of reasons why our mood spirals downward. However, there are ways to prevent that. A nutritious diet and regular exercise will do wonders for your state of mind. If you don’t have time to hit the gym, then you can start working out at home. We provide a natural way to uplift your mood whenever you feel bad – by eating well.

• Chocolate

Most people link chocolate with happiness, and for a good reason. Some people even say that the feeling of being loved is equal to eating a lot of chocolate, which is somewhat true. Anyhow, let’s get down to science – what does natural dark chocolate do to our system when eaten?

Plainly said, it makes the stress build up at a slower pace. Dark chocolate reduces the stress hormone called cortisol, so it’s only natural that we feel good after going at it. Strictly speaking, 1.4 ounces of dark chocolate every few days and you’re sure to feel good.

Our Recommendation to lift your mood instantly: Dark chocolate can be eaten whenever. Take 1.4 ounces before or after your meal, but even if you don’t feel like eating at all, take a bite.

• Bread and food that’s high in carbohydrates

If you go with this, you might not such rapid results as with chocolate. However, eating a lot of carbs will improve your mood by a long shot substantially. It’s not so obvious, but there’s a lot of science in eating food which is high in carbs.

The leaching of serotonin (which is a special chemical that makes us feel happy and relaxed) is prescribed to these foods, and if you’re a bodybuilder or into fitness, don’t listen to the controversial myths about carbs being bad for you – they’re good for you.

Our Recommendation to lift your mood instantly: Combine – eat a dish that’s comprised of bread and other food that’s high in carbohydrates such as beans or yogurt.  

• Whole foods, fruits, and vegetables

This category of feel-good-food is entirely up to you – there are people who don’t like certain vegetables, but it’s a different story with fruits. The reason why this category of food is certain to lift your mood is because of the vitamins and antioxidants.

Going into the science mode, Omega-3 acid (fish have these in abundance), Folate and B vitamin (beans), and other vitamins and minerals found in fruits and vegetables directly affect our neurotransmitters.

Simply speaking, by eating healthy we purify our body from all the negative factors which can dampen our mood.

Our Recommendation to lift your mood instantly: A salad is a vitamin bomb – doesn’t matter if it’s fruit or vegetables.

• Fish

We mentioned fish in the earlier section, but it deserves more respect since it’s one of the foods that affect our mood greatly. The science behind it is that our body can’t produce the Omega-3’s on its own and it’s one of the key factors when it comes to our mood. Dopamine & Serotonin go hand in hand with feeling good.

If we’re to break down the exact process which happens upon the ingestion of fish in our organism, we could say that we receive a major boost of these chemicals which lifts us up as the result.

Our Recommendation to lift your mood instantly: Salmon tastes really good and it will definitely improve your mood. If you’re out of fish and too lazy to go out and buy some, even by seasoning other food with fish oil might do the trick.

• Saffron

Even though it can’t be considered as food, Saffron can be very good for seasoning your food. Originally, it’s a flower which can be powered to produce an edible spice for your meals. Saffron doesn’t provide us with a mood-boost, but it clears the way for our neurotransmitters which makes the feel-good chemicals travel faster, thus reaching the brain more easily.

Our Recommendation to lift your mood instantly: Spice your food up with some saffron powder and enjoy.

• Coconut

Coconut and Coconut Oil are perfect for when you feel under the weather. You might be surprised at the notion that the coconut is able to lift our spirits with as much as its scent. Smelling it reduces the pace at which your heart pulses while ingesting it also reduces stress and improves the blood circulation.

Our Recommendation to lift your mood instantly: As mentioned before, you can lift your spirits up by simply smelling a coconut.

• Tea

It’s pretty common knowledge that drinking tea helps soothe the nerves. That feeling of comfort you get by taking a sip of tea is a result of increased alertness in your brain which was produced by Theanine – a kind of amino acid that is found in most teas. It would be even better if you combine it with a cup of coffee because the caffeine works wonders in unison with theanine.

Our Recommendation to lift your mood instantly: A cup of tea in the morning and in the evening a day and you will feel blessed.

Drug for narcolepsy could help food addicts lose weight

Overweight people could be given help with the discovery that a drug used for sleep disorder could also reduce the impulse for food.

There are many factors that cause obesity but there is a growing weight of evidence that shows obesity is not just caused by a behavioural disorder, such as a lack of self-control, but that many overweight people are physically addicted to foods rich in fat and sugar.

When we eat food that tastes good we get a powerful release of dopamine in the pleasure/reward section of the brain, but food addicts have been found to have a deficiency in a certain type of dopamine so that their sense of reward and pleasure is diminished, thus they have to eat more to reach the same level of pleasure as anybody else.

Scientists have also found impulsive behaviour is a factor in leading to food addiction and Ivo Vlaev, of Warwick Business School, plus Myutan Kulendran, Laura Wingfield, Colin Sugden, and Ara Darzi, of Imperial College London, discovered that a drug called Modafinil, usually used for narcolepsy, shift work disorder and excessive daytime sleepiness, can reduce impulsivity and thus food addiction.

“We found Modafinil, which is already on the market, did reduce people’s impulsive behaviour,” said Professor Vlaev.

“It has been shown to reduce impulsiveness in a variety of disorders such as alcohol dependence, schizophrenia and ADHD. Food addicts suffer from the same neurobiological conditions so we believe it will help food addicts as well and our initial tests have backed up that theory.

“This could have important implications for people who are obese. There is mounting evidence to show that there is a substantial number of obese people who are food addicts because they have an inability to control their impulsive actions and this drug has shown it can give them more control, which will help overweight people lose weight and so improve their health.

“Food addicts know they need to lose weight, but the desire for more food is overwhelming, leading to a spiral of depression that can lead to psychological issues as well as health problems.”

The drug, which is sold under a wide variety of brand names around the world, was one of two drugs tested by researchers, the other being Atomoxetine. Both drugs have been used for impulsive conditions, including ADHD.

In the paper Pharmacological manipulation of impulsivity: A randomized controlled trial published in Personality and Individual Differences, the scientists conducted a series of trials on 60 men aged between 19 and 32, with 20 taking a placebo, 20 Atomoxetine and 20 Modafinil.

The tests revealed that those who had taken Modafinil had a significantly reduced level of impulsiveness, whereas Atomoxetine produced no difference compared to the placebo group.

“Modafinil was found to have an effect on impulsivity in healthy individuals and so would be able to have an even bigger effect on food addicts, who are lacking in certain types of dopamine,” said Professor Vlaev.

“This drug could be a real help to those people struggling to control their desire for food even though they know they should lose weight.

“The drug improves self-control, which is a key factor in determining obesity, so our hypothesis is that this drug should help in treating the disease.”

Pregnant women should increase vitamin D levels - new studies suggest

TORONTO, ON – New studies have shown how important it is for pregnant women to have optimal blood levels of vitamin D to help lower the risk of their babies developing multiple sclerosis and autism.

A newly published study in Neurology from Danish researchers has found that babies born within the lowest quintile of vitamin D levels had twice the risk for future multiple sclerosis (MS) as infants born in the highest quintile. This led the researchers to conclude that low concentrations of neonatal vitamin D are associated with an increased risk of MS.

Earlier this year, a study published in JAMA Neurology on data from the Finnish Maternity Cohort also found that maternal vitamin D deficiency during early pregnancy was associated with a 2-fold increased risk of MS in the offspring compared with women who did not have deficient vitamin D levels.

Adding further support for increased vitamin D supplementation for pregnant women is a new study published in Molecular Psychiatry on autism. The large population-based cohort of mothers and their children found that gestational vitamin D deficiency was associated with an increase in autism-related traits in 6-year-old children linking gestational vitamin D deficiency and altered brain development. The authors concluded: “It is feasible that a safe, cheap and publicly accessible vitamin D supplement in at risk groups may reduce the prevalence of this risk factor. Just as prenatal folate supplementation has reduced the incidence of spina bifida, we speculate that prenatal vitamin D supplementation may reduce the incidence of autism.”

Dr. Reinhold Vieth, Scientific Advisor for the Vitamin D Society and retired professor at the University of Toronto, says that in addition to lowering the risk of developing multiple sclerosis and autism, a clinical trial now shows that risk of premature birth is lower if American women raise their blood vitamin D levels that match amounts that are naturally present in the blood of women living in the tropics.

“Getting vitamin D levels of pregnant women that are ‘natural for human beings’ will have a beneficial effect on infant health that will last a lifetime,” says Dr. Vieth.

Vitamin D scientists recommend that everyone including pregnant women reach a vitamin D blood level of between 100-150 nmol/L. Pregnant Canadian women, especially through winter, should consider taking up to 4,000 IU/d of vitamin D3 supplement for the best health of their future baby. You should test your 25(OH)D blood level after 3 months and see if the 100 nmol/L level has been achieved. If not adjust your dosage.

At the Medical University of South Carolina (MUSC), The Protect Our Children NOW! Program was launched by GrassrootsHealth and MUSC in 2015. The program helps pregnant women achieve a vitamin D level of greater than 100 nmol/L and frequently requires doses of 4,000 IU/d. It is expected to produce best practice procedures that can be replicated by hospitals worldwide and is based on research conducted by Dr. Hollis and Dr. Wagner of MUSC.

The Institute of Medicine (IOM) and Health Canada have recommended that the tolerable upper intake level (UL) of vitamin D for pregnant women is 4,000 IU/d. This represents the maximum daily intake that is unlikely to cause adverse health effects. Previous randomized controlled trial studies have proved the safety and effectiveness of pregnant women taking 4,000 IU of vitamin D3 supplementation per day.

“This new research adds valuable scientific evidence proving the importance for pregnant women to have optimal vitamin D levels between 100-150 nmol/L for the health of their new infant,” says Perry Holman, Executive Director of the Vitamin D Society. “The Vitamin D Society encourages medical professionals to advise pregnant women to take up to 4,000 IU of vitamin D3 supplementation per day and to reach the required serum level. It’s a safe, easy and inexpensive way to help ensure that they give their infant the best chance for a healthy life. This change to current clinical practices could help prevent future cases of multiple sclerosis and autism in Canadian infants.”

About the Vitamin D Society:

The Vitamin D Society is a Canadian non-profit group organized to increase awareness of the many health conditions strongly linked to vitamin D deficiency; encourage people to be proactive in protecting their health and have their vitamin D levels tested annually; and help fund valuable vitamin D research. The Vitamin D Society recommends people achieve and maintain optimal 25(OH)D blood levels between 100 – 150 nmol/L (Can) or 40-60 ng/ml (USA).

To learn more about vitamin D, please visit www.vitamindsociety.org

About GrassrootsHealth:

GrassrootsHealth is a US based non-profit public health research organization dedicated to moving public health messages regarding vitamin D from science into practice. It has a panel of 48 senior vitamin D researchers from around the world contributing to its operations. If you’d like to learn more about GrassrootsHealth Protect our Children NOW! Project, please contact Jen Aliano, Project manager, at jen@grassrootshealth.org or visit www.grassrootshealth.net.

Study Urges Public Health to Embrace Sunlight Benefits

Just weeks after research warned Canadians that vitamin D deficiency was costing Canadian healthcare $12.5B annually by leading to a higher risk of developing life-threatening illnesses, a new study from the US is supporting the Canadian research and challenging conventional sun exposure advice. The study calls for public health organizations to re-evaluate their current message of sun avoidance and to promote non-burning sun exposure for vitamin D and other health benefits.

The recently published study, written by one of the most qualified and diverse groups of researchers in the fields of pigment cell research, photobiology, melanoma research, dermatology and vitamin D, “The Risks and Benefits of Sun Exposure 2016” by David G. Hoel, Marianne Berwick, Frank R. de Gruijl and Michael F. Holick, has found that insufficient sun exposure is an emerging public health risk.

Published in Dermato-Endocrinology, the report says that the current state of the science behind the risks and benefits of sun exposure suggests that public health advice should be changed to recommend that all men, women and children accumulate sufficient non-burning sun exposure to maintain their vitamin D blood levels at 75 nmol/L (30 ng/ml) especially in northern climates. The research goes further, reporting about the positive benefits of vitamin D and outlines how many other photoproducts produced by sunlight exposure are beneficial to our health.

In Canada, lab tests relied upon by doctors, consider the sufficient vitamin D blood level range to be between 75 to 150 nmol/L or higher in some provinces. Currently 65% of Canadians, or 2 out of every 3, do not meet the 75 nmol/L vitamin D blood level and have insufficient vitamin D levels.

“The results of our study show that to live a healthier life, it’s important for North Americans to increase their vitamin D levels through non-burning sun exposure,” says Dr. Michael Holick, Scientific Advisor for the Vitamin D Society and Professor of Medicine at Boston University Medical Center. “Insufficient sun exposure has become a major public health problem, demanding an immediate change in the current sun-avoidance public health advice. Generating vitamin D with non-burning exposure to the sun every day or under artificial UVB sources can help prevent the development of serious diseases such as cancer, cardiovascular disease, diabetes, multiple sclerosis, osteoporosis and others. Remember that the UV index must be above 3 and your shadow shorter than you are to produce vitamin D from the sun.”

A new Canadian study reported that increasing vitamin D intake could spare 23,000 Canadians premature deaths annually and save Canada $12.5 billion in healthcare spending and associated costs. The study found that Canadians vitamin D levels have been dropping  due to lower sunlight exposure putting more people at risk of life-threatening illnesses.

“More and more research is being published urging individuals to increase their vitamin D levels through non-burning sun exposure,” says Perry Holman, Executive Director of the Vitamin D Society. We need to start looking at UV exposure differently and embrace the benefits while controlling for the risks of overexposure.”

Canadians can get their vitamin D levels checked by their physicians, or online, through a simple 25(OH)D blood test to ensure they aren’t deficient.

About the Vitamin D Society:

The Vitamin D Society is a Canadian non-profit group organized to increase awareness of the many health conditions strongly linked to vitamin D deficiency; encourage people to be proactive in protecting their health and have their vitamin D levels tested annually; and help fund valuable vitamin D research. The Vitamin D Society recommends people achieve and maintain optimal 25(OH)D blood levels between 100 – 150 nmol/L (Can) or 40-60 ng/ml (USA).

To learn more about vitamin D, please visit www.vitamindsociety.org