| Anti-depressant could be used to help people choose healthy food |
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Scientists have found a drug that treats depression could be used to help people eat healthily. In a series of trials researchers found that when people took citalopram, which is used as an anti-depressant and for OCD, they were more likely to opt for healthy food. Warwick Business School Professor of Behavioural Science, Ivo Vlaev, believes this could be a big development in tackling obesity, which has more than doubled worldwide since 1980 according to the World Health Organization who also calculated in 2014 that more than 1.9 billion adults, 39 per cent of 18-year-olds and over in the world, were overweight or obese. “These research findings have implications for understanding and treating obesity and even eating disorders,” said Professor Vlaev. “We found that citalopram increased the number of choices for healthy foods made by people when compared to a placebo. Our trials suggest that after taking the drug people are more likely to make decisions on what food to eat based on health rather than taste. “It appears to give people the long-term focus needed to consider how food will impact on their health, rather than the short-term decision to go for what tastes better.” In the paper Serotonin enhances the impact of health information on food choice Professor Vlaev, Molly Crocket, of the University of Oxford, Luke Clark, of the University of British Columbia, and Ulrich Müller and Trevor Robbins, of the University of Cambridge, gave a pill to 27 adults and asked them to choose between pairs of snacks shown on a screen, sometimes they were two healthy options, sometimes two unhealthy foods and sometimes one of each. They took a single dose of atomoxetine, and then repeated the task but this time taking citalopram, and then a placebo, without them knowing what they were taking. Citalopram works by lengthening the time serotonin – a chemical that delivers messages to synapses in the brain known as a neurotransmitter – is held by the synapse in the cell, so prolonging its action. The researchers tested the hypothesis that serotonin is involved in value-based decision-making and promotes a focus on long-term goals in dietary choice. Atomoxetine boosts noradrenaline – another type of neurotransmitter – in a similar way, but there is evidence noradrenaline has a distinct effect on cognitive flexibility and control. The researchers found that when taking citalopram 60 per cent of the participants’ choices were healthy, while just 45 of them were healthy when taking the placebo. The number of healthy choices made taking atomoxetine was not significantly higher. By rating the foods on health and taste beforehand, the trials also revealed that subjects’ choices while on citalopram were for health reasons as they more frequently selected the food that had the higher health rating, while on the placebo it was not even a consideration. “This shows that serotonin is not about controlling impulsivity, but it helps people to have a more long-term focus on their decision,” said Professor Vlaev. “Citalopram helps to give a boost of serotonin, which is a neurotransmitter involved in the regulation of cognitive processes. “Our data tentatively suggests serotonin amplifies the importance of health considerations in consumption decisions, perhaps via enhancing a focus on, or the value of, long-term outcomes. “The lack of a direct effect of citalopram on health or taste ratings of food items also suggests serotonin promotes the integration of health information into choices rather than influencing the health ratings themselves.” Professor Vlaev believes beyond the connotations to do with food, this research could have an impact on addictions and impulsive behaviours. “Citalopram offers the potential for a better understanding of consumer food preferences and behaviour and why people still choose unhealthy snacks despite knowing they will be bad for them in the long-term,” he said. “Also, serotonin-enhancing drugs like citalopram could be given during the initial stages of interventions aimed at changing the lifestyle of overweight and obese patients. “Indeed, using drugs like citalopram that enhance the long-term goals in value-based decision-making could be used in other situations, like addictions and impulsive behaviours or be used to support psychological therapies for mental health conditions.” |
Tag: health
SPRING INTO SPRING!! 7 Ways to Be More Optimistic
We set the clocks ahead for daylight savings and many of us woke up to a darker sky feeling sluggish thanks to a one hour loss of sleep. If you hit the snooze, pulled the covers up over your head still feeling bummed out about your waistline, bank account, career or love life, you’re not alone. Despite more daylight our worries will still be there. So how do we spring into spring, a season that’s all about new beginnings and rebirth? For practical ways, to cultivate optimism in our lives we turned to Dr. Sanam Hafeez, a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services who shares these tips and tools.
1. Focus on the good.
“A daily exercise I often have my patients do is keep an appreciation or gratitude journal. When you focus on all the things to be happy for in your life then more great things come. Think generally and use your senses. What do you appreciate seeing, smelling, touching, tasting, listening to? Write it down. Within a few weeks you'll train the mind to pivot to an appreciate thought when a negative thought comes,” explains Dr. Hafeez.
2. Make plans.
Making plans to see relatives, to see a new exhibit a movie or to travel gets our mind moving forward towards something positive that we can be hopeful and optimistic about. Dr. Hafeez suggests making plans to do 3 things per month for the next 3 months. “Choose things that you know will bring you joy and then go do them! Feeling excited about what is coming and talking about how fun it will be keeps us optimistic and forward moving,” says Dr. Hafeez.
3. Control what you can, delegate the rest!
We get pessimistic and worry about the worst possible outcomes when we realize that we cannot control every detail. This leads to anxiety and an even stronger feeling of having to control conditions, and even others. According to Dr. Hafeez, this is a trap. “Figure out what needs to get done. What actions you can take. Then let go of anything else that is beyond your control with faith that everything will turn out fine. Envision the desired outcome,” advises Dr. Hafeez.
4. Limit your news watching and avoid it before bed.
“There is a very common pattern I see people falling into,” says Hafeez. “People awaken and immediately reach for their smartphone for news headlines. They then turn on the TV news as background noise. They listen to news in their cars, have news alerts going off on their phones all day, catch the evening news and then the 11pm news before bed. No wonder they're less optimistic! What you choose to look at will impact your mood. Remember, good news doesn’t get ratings,” she adds.
5. Don’t snooze. Instead just breathe.
When the alarm goes off give yourself a few minutes to just lie there, eyes closed focused on your breathing. Breathe in counting to 4 and then breathe out. Do a mental scan of your entire body from head to toe thanking your cells for restoring you as you slept. “Deep breathing is a form of meditation and in the morning, you have a small window of opportunity to decide what kind of day you want it to be,” says Dr. Hafeez.
6. Distract yourself with something that requires focus.
The key here is to pick something you truly enjoy doing and do it daily. It can be painting, coloring, yoga, a 20-minute walk or jog, listening to music and dancing around your living room. “When you are fully engaged in something, you can’t ruminate which leads to pessimism,” explains Dr. Hafeez.
7. Make feeling good top priority.
When you commit to feeling good you instantly start to think more optimistically. According to Dr. Hafeez, when you’re mindful of your own negativity and shift to a better feeling positive thought you feel powerful. You’ll feel like you can conquer anything when you can master your own mindset.
Dr. Sanam Hafeez PsyD is a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens.
Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post-traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.
Connect with her via twitter @comprehendMind or www
Honey Colony is Having - 20% Off Superfoods
Honey Colony is Having - 20% Off Superfoods. I reviewed their Equilibrium product a while ago on my blog. Definitely worth checking out.
Click here to see what's on sale:
Hey guys! If you have protein powder in your diet this week and are craving a sweet treat give this recipe a try!
Ps this recipe was sent out in my newsletter so if you aren't subscribed makes sure you do! www.trainitright.com either click the popup or scroll to the bottom.
Healthy Chocolate Lava Cake
This recipe is for those of you who desperately are craving a sweet treat but know enough not to stray too far off of your diet. If you do IIFYM you can easily fit this into your macros.
1 Scoop Protein Of Choice
1 tsp cocoa
1 tsp Baking Powder
1 tbsp PB2 (peanut butter without the fat)
1 Packet of stevia or liquid stevia drops
Almond Milk/Cashew Milk (amount will vary depending on protein)
1. Mix all of the dry ingredients together into a bowl or mug.
2. Add Almond milk slowly and stir until brownie batter is achieved.
2. Microwave 1-2 minutes until there is only a small centre of "goo" in the middle. Think lava cake. I suggest checking every 30s to see.
3. ENJOY! But beware it is addictive!
Positive Patient Experience Yields Health Care Benefits
e-Patient Services enhance patient experience leading to better health outcomes, productivity
When Canadians have access to their health information, they are better equipped to be an integral part of their health care team. Access to health information and other consumer e-services is leading to some important health care benefits for Canadians and clinicians according to a body of international and Canada Health Infoway (Infoway) research.
"Consumer digital health solutions, also known as consumer e-services, are designed to improve Canadians' access to their health information, encourage better communication with health care providers and empower them to be more involved in their care," explained Michael Green, President and CEO at Infoway. "Consumer health solutions are one of Infoway's priorities because we know that improving the patient experience improves patient health and will unlock value for the health care system."
Consumer digital health solutions, whether online or through mobile devices, include: e-booking, which enables Canadians to book and manage their appointments online; e-visits which provide the ability to consult healthcare providers via secure email/messaging or videoconference; e-prescription renewal or refill which gives the ability to request a medication renewal or a refill online; and e-views which provide access to a patient's health record including clinical information such as laboratory test results.
According to the United Kingdom's National Health Service (NHS) report, Feeling Better? Improving patient experience in hospital, organizations with strong emphasis on providing high-quality patient experience have found that it is linked to better health outcomes and improved productivity and efficiency, which has been demonstrated in a number of Infoway projects.
Benefits for Canadians
- Patients or caregivers who had access to their heath information through a patient portal felt:
- that knowledge of their health increased (78-94 per cent)1,2
- more confident managing their health (78-95 per cent)1,3
- the tools helped them feel more involved in their health care (77 per cent)2
- that access to their health information allowed them to have more informed discussions with their doctor (93 per cent)1
- make better use of their time with clinicians (83 per cent)1
- Improve the relationships between patients and their health care providers 1,2,9
- Save travel time by seeing a doctor virtually (e-visits) (98 per cent)8
- Avoid work absences through e-visits (87 per cent)8
- Patients were more likely to renew/refill prescription on time by requesting renewal/refill through a secure online system (78 per cent)9
Benefits for Clinicians & the Health System
- Clinicians reported an improvement in their therapeutic relationships with patients (60 -75 per cent)4, 9
- Clinic/Clinician productivity value
- Decrease in clinic call volume (73-90 per cent)1,6
- Reduce requests for health information or health history information (61 per cent)5
- Decrease in no-show appointments (43 per cent)7
Canada Health Infoway continues to focus on investing in consumer digital health solutions that empower patients to better manage their health and improve access, communication, and collaboration between patients and their health care team.
Visit Infoway's website to learn more about Consumer Health e-Patient Services or Infoway's digital health investment projects nationwide.
About Canada Health Infoway
Infoway helps to improve the health of Canadians by working with partners to accelerate the development, adoption and effective use of digital health across Canada. Through our investments, we help deliver better quality and access to care and more efficient delivery of health services for patients and clinicians. Infoway is an independent, not-for-profit organization funded by the federal government.
1 Impacts of Direct Patient Access to Laboratory Results – Final Report
2 Nova Scotia Personal Health Record Demonstration Project - Benefits Evaluation Report
3 Epic EHR Program: MyChart Consumer Health Solutions Benefits Evaluation Report (Pilot)
4 Holland Bloorview: Connect2care Benefits Evaluation – Results and Final Report
5 Ontario Shores' HealthCheck Patient Portal Benefits Evaluation Report
6 Group Health Centre: myCARE Benefits Evaluation and Final Report
7 Adoption, Use and Effects of an e-appointment System: Results of a Quebec Showcase Project
8 Virtual Visits in British Columbia: 2015 Patient Survey and Physician Interview Study
9 Health Quality Innovation Collaboration (HQIC): miDASH, Consumer Health Solution Benefits Evaluation
SOURCE Canada Health Infoway
Artificial Sweeteners
The following is a very simplified overview of my five main issues with artificial sweeteners.
Re-enforces the craving for sweets and overeating. Sends a very strong signal (stronger than sugar) to the control centers in the brain to remind and push to consume sugar because it creates pleasurable feelings. What ends up happening is people end up craving sugars even more and end up getting it eventually and when they do, it’s more than they would have eaten had it not been for the artificial spike. Eliminating artificial sweeteners from your contest prep diet honestly makes dieting 100 times easier because you’re not providing a constant reminder to eat more sugar.
Changes the way foods are metabolized. Research confirms that artificial sweeteners can negatively impact the way the body processes and metabolizes certain foods. So even if you are eating healthy, your body may not be processing the nutrients appropriately and partitioning them accordingly how they should be. (i.e. more gets potentially stored as fat, not muscle cells). Research has also suggested artificial sweeteners can impair glucose metabolism.
Creates an artificial insulin spike. Mixed research on this but enough in my mind to warrant mentioning it. Artificial sweeteners can send a signal to the body that sugar has just been dumped into the blood. In some individuals, this can actually cause the body to produce insulin (a storing hormone). While in contest prep, we try to suppress insulin with the exception of very specific times. Stimulating it’s release multiple times through the day is not the best way to get shredded.
Long term use linked to changes in the brain-metabolism balance. Artificial sweeteners can create an energy imbalance that mimics the actions of fasting on the brain – which can be highly detrimental to the metabolism. The pathway here is the AMPK causing certain cells to produce NPF – a peptide that promotes hunger.
Studies have correlated artificial sweeteners with weight gain and metabolic syndrome. While correlation is always up for debate, it shouldn’t be just overlooked.
I was recently sent some new protein to try. Its Called Bipro. They sent me vanilla, chocolate and unflavoured. I tried them before I entered prep and I was really impressed. The Vanilla is 90 calories, 0g of fat, 1g of carb with 22g protein. The chocolate is 90 calories, 0.5g of fat, 2g of carb with 20g protein. The unflavoured is 80 calories, 0g of fat, 0g of carb with 20g protein.
A little bit about the company and my findings:
BiPro whey protein isolate has been available in the U.S. for more than 30 years and is used by elite and major league athletes, coaches and sports nutrition experts. Starting in July 2016, BiPro will finally be available in Canada through Amazon.ca. It will also be sold in specialty stores as of this fall.
High in protein, including branched chain amino acids (BCAAs), to help enhance training and improve endurance
- One of the purest WPI products on the market, with a 97% purity level
- Made with 100% whey protein isolate, with no other protein sources added
- Fast-absorbing and easy to digest
- NSF-certified
- Naturally gluten-free
- Short ingredients list
BiPro will be offered in a 907 g (2 lbs.) jars as well as boxes with 14 individual packets. You have the choice of Unflavoured, Chocolate or French Vanilla.
I was honestly really impressed with the taste and quality. I like that it is high in protein with BCAA in it. It was easy to digest and I believe it that they say its one of the purest whey's on the market with a 97% purity level. Its also naturally gluten free and there are only a few ingredients therefore it clearly isn't packed with fillers or chemicals.
Get The Perfect Body With This Magic Elixir
Do you want a slim waist? Perfect, glowing skin? Want to lose 10 pounds easy? Are you ready for it... Wait for it... Okay here it is... The magic Elixir is actually available to just about anyone reading this. It's available at a super low cost, sometimes you can even find it free... Have you guessed what it is?
The magic elixir is WATER!! Yes water can guarantee you a slim waist, perfect, glowing skin and you can lose 10 pounds easy, if you start drinking the right amount for you. Granted, to see lasting results of weight loss, you would have to also abide by a healthy diet and workout regularly (meal and workout plans are available here at TrainItRight.com/programs).
Many underestimate the power of water or believe they just can't down the amount that they're supposed to have. Speak with any nutritionist and they will tell you that you should be drinking a specific amount for your body. The formula that many use is to take your body weight, divide it by 2 and that'll give you the number in ounces of how much water you should consume daily. So, if you're 150 pounds you should do 150 divided by 2 to find you should be drinking a minimum of 75 ounces of water. To break down further, thats a little under 4.5 standard bottles (16.9 ounces) of water.
What are some of the immediate benefits of water?
Well for one, drinking 1-2 bottles of water within the first hour of waking up will help wake up your entire body, leading to activating all of your internal organs. It'll also help you lose that 'sleepy' feeling and help you get your day off to a more positive start.
Drinking water also helps with digestion's. If you start drinking 1 glass of water about 30 minutes before a meal, you'll be doing your digestive system a favor. You'll also find that you are less likely to overeat. So next time you're out to dinner, try to down an entire glass of water before you start your meal.
Drinking more water also leads to healthier hair and nails, beautiful, glowing skin, lower blood pressure, reduced risk of stroke and heart attacks and so much more.
Did we also mention that it helps with weight loss? Yes! Those that drink more water usually have a better handle on their weight and those that increase their water intake find that they are more likely to lose weight. Increase your daily intake to about a gallon a day and you may notice immediate weight loss within a week.
So next time you go to grab sugary juice or soda go for water instead and watch the endless benefits!!!
Check back with TrainItRight.com in the near future for tips on how you can start drinking more water... It's actually easier than you think.
