Note from Jim LaValle
Hello again. For all our regular Metabolic Minute
subscribers and for those of you joining us now from the Metabolic Code Diet
Newsletter, we hope you enjoyed the first edition of the Metabolic Minute with
its bright new look.
It's the holiday season and
even though this is supposed to be the "hap-happiest season of all," that's not
the case for everyone. For those
who have experienced things such as the loss of a loved one at the holidays,
this time of year can bring sadness, and for others it is just the hectic pace
and the extra bills that means: The holidays = stress! And stress can mean food cravings
and overeating, disrupted sleep, irritability and more.
So - this month I have
outlined a simple Nutritional Prescription to help you counteract the effects
of chronic stress. Try the
recommendations and you might be surprised how quickly you feel the
benefits.
From all of us at LMI - we
wish you a happy and healthy holiday!
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Looking for a great tasting protein powder?
Each Advanced Protein Health Shake contains High Biological Value Whey
Protein, which may have a positive impact on boosting energy levels,
improving immune function, speeding recovery from physical activity and
also may offer anti-aging/rejuvinating benefits.
Great for using in your Eggnog Shake!!
Order from the LMI store.
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Sleep Solve 24/7™
Having trouble sleeping during this busy holiday season?
SLEEPSolve 24/7 is the natural way to feel more relaxed before bedtime
so falling asleep is easier.
Click here to learn more!
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Nutritional Help for
Holiday Stress
To combat holiday stress or
any form of stress and all of its effects, one of the most important things you
can do is to supply your body with the nutrients it needs to produce
neurotransmitters, the body and brain chemicals that influence not just our
mood, but our memory, focus, sleep, appetite control and much more.
Stress can lower the production
of the calming neurotransmitter, serotonin, and is responsible for many of the
effects I mentioned, especially food cravings and disrupted sleep. Low serotonin is also a key factor in
many cases of depression.
Here are some nutritional
ways to supply the body with the amino acids it needs to build serotonin and
other neurotransmitters, as well as to support other structures in brain cells
that are important for our mental health and well being:
Whey protein - whey protein is an easy-to-digest protein and
convenient way to take in amino acids that are important raw materials for
neurotransmitters. Studies have shown that whey protein helps to increase
serotonin production(1, 2).
Multivitamin - a good multivitamin will contain a good base of B
vitamins and an array of other vitamins and minerals. Vitamin B 6 is important both for dopamine and serotonin
production. Some other key
nutrients for neurotransmitters in the brain are vitamin C, vitamin B12,
folate, copper, and magnesium.
Omega 3 fats - Fish oil is the best dietary source of omega 3 fats
and the preformed substance DHA, which is so essential for brain health. Taking
in adequate amounts helps build healthy cell walls in brain cells and helps the
transmission and reception of neurotransmitters in brain cells. Research has found that people who do
not get enough omega 3's are more prone to depression and other mental health
conditions, and even at greater risk of suicide. Other studies have found that fish oil supplements,
specifically the EPA in them, was more effective for depression than
prescription drugs, without the side effects. A typical recommended dosage for fish oil supplements is 500
mg per day, though the dosages in the studies on mood were higher. (You should consult with your physician
before taking high dosages of fish oil.) Choose one that has been purified to remove heavy
metals.
Probiotics - when we are under stress, our immune system can
also suffer. Probiotics (friendly
gut bacteria) helps the digestion and absorption of nutrients and as an added
bonus, they also boost immunity, lowering your risks for colds and flu(3). One study also found that
probiotics together with a multivitamin and mineral improved immunity to colds (4).
1. Am J Clin Nutr.
2002 Jun;75(6):1051-6.
2. J
Psychopharmacol 2006;20:526-35.
3. Pediatrics,
2009;124 (2):e172-9
4. Winkler
P, de Vrese M, Laue Ch, Schrezenmeir J. "Effect of a dietary
supplement containing probiotic bacteria plus vitamins and minerals on
common cold infections and cellular immune parameters." Int J Clin
Pharmacol Ther. 2005 Jul;43(7):318-26.
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Greetings!
Welcome. We hope you find our new newsletter a valuable source of information that will help you in your journey to improved health and well-being. For further information we invite you to visit the LaValle Metabolic Institute.
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The LaValle Metabolic Institute is an interdisciplinary healthcare facility utilizing expertise from an experienced staff of medical doctors, registered nurses, registered dieticians, and a clinical pharmacist that uncover metabolic disruptions and reccommend proven therapies which improve our patients' health and well-being.
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Nutrition for your "Healthstyle"®
Eggnog Protein Shake
1
serving of vanilla whey protein powder
4
- 6 oz of non-dairy milk such as soy milk, rice milk, or almond milk
2
tablespoons of soy creamer
1/8
tsp of vanilla
2
tbsp of egg substitute (pasteurized)
1
tsp of sugar substitute such as stevia or Truvia
1/4
tsp of cinnamon, pumpkin pie spice or nutmeg
Shake
and enjoy! For a colder treat, you can blend it in the blender with ice
(but it will water it down a bit.) This is a delicious high protein, low
carb shake that gives you the holiday cheer without all the sugar in
regular egg nog!
Nutrition
243
calories, 31 g protein, 11 g carbohydrates, 7 g fat, 70 mg cholesterol,
1.4
g saturated fat, .8 g monounsaturated fat, 1.9 g polyunsaturated fat,
6
g sugars, 1 g fiber, sodium 218 mg.
Excellent
source of: calcium, riboflavin, vitamin B-12, iodine, vitamin D
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Quick Glance Summary
Feeling blue at the holidays? Or just need a lift in general? Try drinking a whey protein
shake in the morning and taking with it a high quality fish oil supplement, a
multivitamin, and a probiotic and see if your mood improves. If it does, you can assume that a lack
of key nutrients has been affecting your neurotransmitter production. The recipe above can get you started
HOLIDAY STYLE!
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Did you know?
The Metabolic Code Diet™ Program offered by the LaValle Metabolic Institute includes:
- 12 individual weekly check-in appointments.
- a 100+ page recipe workbook.
- Dietician e-mail access and phone support.
Learn more.
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Coming In January - Diets
Du Jour
Tune in for an interesting discussion on how to size up a
diet quickly - to know whether it might work for you!
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