March is Chronic Fatigue awareness month. While Chronic Fatigue Syndrome (CFS) is an actual medical disorder, many of us suffer from varying levels of fatigue on a daily basis. Here are five natural ways to help fight fatigue.

1. Stay hydrated. Mild dehydration can be a major factor in fatigue, especially fatigue that occurs in the afternoon. The basic rule is that a person should drink the amount of water in ounces that is equal to their body weight in pounds divided by two. This means that a person who is 150 pounds needs around 75 ounces of water daily. This number may change based on individual needs and activity level.

2. Eat enough protein. Protein is the building block for muscle, as well as for many of the hormones involved in keeping energy levels balanced throughout the day. Protein also helps to stabilize blood sugar levels, which prevents the fatigue associated with low blood sugar. An easy way to calculate the minimum amount of grams of protein that you should aim for is to divide your body weight by 2.75 (use your ideal body weight in this calculation if you are significantly over or under weight). For example, a 150 pound person needs about 55 grams of protein to maintain that weight. Athletes, pregnant or breastfeeding women, and people who are healing or are under stress usually need more protein.

3. Eat every two to three hours. Skipping meals or leaving too much time between meals can lead to low blood sugar which may create a drop in energy levels. Eating regular, balanced meals and snacks has the added benefit of helping your body to conserve hard earned muscle tissue. If you need help, try incorporating one of our Essential Meal products as a meal or snack replacement up to twice daily. Each serving of Essential Meal provides 15 grams of protein as well as a balanced profile of other necessary nutrients.

4. Exercise. Exercise in any form helps the body to detoxify and builds muscle tissue—both of which help to keep energy levels up. If you don’t exercise regularly, it’s best to start with gentle forms of exercise such as walking or mild yoga and gradually build your way up to a more challenging workout. Overexertion during exercise can actually contribute to fatigue!

5. Sleep. This may seem like a really obvious way to fight fatigue, but many of us tend to push sleep to the bottom of the priority list. This is especially true when we are under stress, which is unfortunate since times of stress are when the body needs the most rest! If you are fatigued, make it a priority to get eight uninterrupted hours of sleep each night (starting before 10 p.m., if possible). If your schedule allows, also give yourself at least 10 or 15 minutes in the afternoon to lie down and rest even if you don’t actually fall asleep. This practice is healing and restorative to the adrenal glands, which are responsible for your stress response. If you have trouble falling asleep or staying asleep, consider adding a daily dose of a magnesium supplement such as our Essential Calm to your evening routine.

If you’ve found other ways to help fight fatigue, please share them in the comments section of this blog!

Since the weight management webinar earlier this month, I’ve been taking care to follow my own advice (shocking idea, I know!) and make sure I get enough protein.  Truthfully, it hasn’t been easy as I spend much of the day chasing my 10-month old son who has a fascination for all things hazardous around the house and it’s easy to forget to feed myself regularly.  So, after committing to eat enough protein, I dug my bottle of Marilyn Farms Protein Power out of the cabinet and at least once (sometimes twice if I need it) per day have started drinking a scoop or two mixed into a glass of diluted pomegranate to help boost my protein intake.  In researching whey protein I came across some interesting benefits, which I wanted to share with you.  Enjoy!

• Whey protein contains a type of amino acid called “branched chain amino acids” that specifically build and repair muscle tissue, which makes it especially beneficial after a workout.
• The amino acids in whey are required to help the body generate glutathione, which is one of the most (if not the most) potent and important antioxidants in the body.
• Since it is from an animal source, whey contains important immune compounds that boost our immune function.
• Whey protein contains many of the same compounds found in human breast milk, which is why it is commonly used in infant formula.  This makes it an excellent protein supplement for pregnant or breastfeeding mothers who aren’t getting enough protein in their regular diet.

Whey protein is one of the richest sources of leucine, an essential (meaning the body can’t make it) amino acid that has been linked to improving body composition by helping the body to increase muscle levels and burn body fat.

Last Saturday’s webinar on weight management had a big emphasis on blood sugar control as a key to keeping weight in check. You don’t have to have diabetes or hypoglycemia to care about blood sugar! When blood sugar is out of control (too high or too low), you may be prone to mood swings, fatigue, body fat gain, and loss of muscle. We covered several key points during the webinar to help keep blood sugar levels stable. If you missed it, contact us at info@marilynfarms.com for information on how you can purchase and download the webinar complete with handouts. Here are a couple of easy ways to support stable blood sugar levels that we didn’t discuss in the webinar:

• Eat cinnamon! Cinnamon exhibits effects similar to insulin in its ability to reduce high blood sugar levels. A study done earlier this month in the journal Phytomedicine (title of the study is “Cinnamon extract regulates glucose transporter and insulin-signaling gene expression in mouse adipocytes”) showed that cinnamon may even work on a genetic level to keep expression of genes in a balance to improve the body’s sensitivity to insulin and decrease the likelihood of excess blood sugar being used as fat. Most studies recommend one to two teaspoons, per day of ground cinnamon sprinkled over food or try Marilyn Farms tasty Cinnamon Extract.
• Use vinegar in cooking and on salads! In fact, a study in the January 2010 issue of the Annals of Nutrition and Metabolism found that just two teaspoons of vinegar consumed with a meal were found to effectively lower blood sugar levels after the meal. Other studies found that regular intake of vinegar produced a modest (but still significant) decrease in HbA1c levels (this test gives a window into the level of a person’s blood sugar over the past three months), and that people who consumed a tablespoon of vinegar with lunch and dinner lost an average of 2 pounds over 4 weeks! For more info see the article A Spoonful of Vinegar Makes the Blood Sugar Go Down? which can be located at www.dlife.com.

Did you know that a good night’s sleep can actually help you lose weight?

There are two hormones—ghrelin and leptin—that are involved in appetite and are directly affected by sleep patterns.  Ghrelin is the hormone that induces appetite, meaning it makes you want to eat.  Leptin is the hormone that controls appetite and makes you feel full and satisfied.  When we sleep an adequate amount (most scientists recommend 7½ hours nightly), ghrelin and leptin levels stay in balance, leading to a healthy appetite and control of the amount of food eaten.  When sleep is inadequate (due to disturbed sleep patterns, not enough sleep, or poor quality sleep) ghrelin levels increase while leptin levels decrease.  This leads to a tendency to overeat, which over time can lead to weight gain.

The weight-related benefits of sleep go far beyond just leptin and ghrelin!  When rested, people tend to make better food choices and a good night’s sleep helps the metabolism function efficiently.  The body also releases key repair factors including growth hormone during times of deep sleep, which helps to build muscle tissue and get the most out of exercise.

This information doesn’t quite justify replacing your regular workout with a nap on the couch, but hopefully it helps make healthy sleep patterns a priority!

Last week, makers of corn syrup petitioned the FDA to be allowed to list their product on food labels under the name “corn sugar”.  This is a (deceptive) marketing move to improve sales of corn syrup since many big food producers have replaced corn syrup in their products with sugar due to customer demand.  Here is a New York Times article with more info: click here for article

The FDA has 6 months to respond to the name change petition, and if accepted (I personally hope it will not be), then the formal decision of whether to allow “corn sugar” on labels would take place in 12 to 18 months.  While all high-calorie sweeteners can lead to obesity and diabetes, high fructose corn syrup is especially harmful.  Here are some of the issues with corn syrup to be aware of:

• It is usually made from genetically modified corn.
• It is a highly processed food.
• The production of corn syrup requires the use of a plethora of chemicals that are harmful to the environment, some of which may remain in trace levels in the finished product.
• It contains high levels of fructose (fruit sugar), which can only be metabolized by the liver.  Fructose was not an issue for our ancestors who obtained small amounts of it in fruit and whole foods.  In today’s world, however, high fructose corn syrup is hidden in so many foods that people may not realize they are overloading their liver.  Excessive intake of fructose contributes to fatty liver disease and other liver problems.

We’re halfway through December, a notorious month for weight gain due to all the holiday parties and other food-related gatherings.  Here are five tips to help prevent weight gain during these festivities:

1. Bring an afternoon snack to work to prevent overindulging at the holiday goodies table mid-afternoon.  Ideas include cheese and crackers, hard boiled eggs, raw vegetables and hummus, or a protein shake.

2. Stay hydrated – it’s easy to mistake thirst for hunger.  Even though it’s cold outside, your body still needs plenty of water to keep from getting dehydrated due to dry winter air. 

3. Eat something containing protein alongside anything sweet or alcoholic.  This prevents your blood sugar from “spiking and crashing” which contributes to weight gain.  There are usually protein choices at most holiday parties in the form of cheese, meat, and dips.  Be sure to put a portion of these items on your party plate alongside any desserts or alcoholic drinks.

4. Eat a light snack before going to evening holiday parties.  It may seem counterintuitive to eat before going to a party, but if you have something very light containing protein (half a protein shake, 1 hard boiled eggs, 2” piece of cheese) then you will arrive at the party with stable blood sugar and will be more likely to stay in control of portion sizes when it’s time to eat.

5. If it’s a potluck, bring something healthy to share that you know you will eat and enjoy.  Ideas include fruit, a veggie tray with dip, a cold cut platter, cheese and crackers, or deviled eggs.

I have always loved limes. They add a zesty kick to fresh fish, salsa’s and even water. It wasn’t until my roommate began commenting on how I consistently drink lime water that I began to really think about why my body craves and absorbs lime so well.

Lime has been found to aid with digestion, skin health, and weight loss.  Personally limes for me are a great way to allow my body to relax after dinner and help with digestion. I also add a little bit of salt so that it not only gives me the benefits of lime but the salt (celtic salt) helps me absorb water faster and reap the benefits of being hydrated. Here is a closer look at some of the benefits of limes.

Digestion: Just the smell of limes induces the first step of digestion which begins with salivating. The acids that limes contain help with the breakdown of food. The natural oils found in limes encourage digestion and increase digestive juices.

Skin Care: The oil in limes is also beneficial to your skin. Lime oil can revive your skin by protecting it from infections, adding shine and reducing body odor.  Just be sure to dilute the essential oil in a carrier oil like coconut or jojoba – plain lime oil on the skin can burn!

Weight Loss: A glass of water with lime juice is an excellent fat burner as well as a brilliant refresher and antioxidant drink.

If you are interested in learning more about the benefits of limes you can also visit this fun website where I found this great information!

http://www.organicfacts.net/health-benefits/fruit/health-benefits-of-lime.html

In three short weeks, I will be teaching a webinar (online seminar for you non-webbies) on blood sugar. This subject is so huge that I could probably teach on it for eight hours straight. When I realize that I only have an hour of your attention I get into editing and prioritizing mode.

When most of us think of blood sugar, we think of diseases – like diabetes since it can be a life and death issue for a person dealing with the illness. But there is so much more to blood sugar than that! It is a topic that applies to every single one of us living in today’s world of processed foods and readily available junk who need to learn how to make choices that keep our bodies balanced.

Many health practitioners believe that erratic blood sugar is the cause of accelerated aging and disease. I know for a fact that the fatigue so many of us deal with daily (though it has been good business for coffee shops) has a lot to do with a lack of blood sugar control. Uncontrolled blood sugar is also a major impediment to maintaining a healthy weight and preserving muscle mass.

Needless to say, it will be an hour jam-packed with information, along with my super funny and sometimes lame jokes. There is nothing stranger than the feeling of telling a biochemistry joke (yes, the best jokes of all!) while staring at my computer and knowing that 50+ people are on the other end of that computer and I can’t tell if they’re laughing or crying. Oh well, I just hope I don’t talk too fast. Click here to register for the excitement, or go to marilynfarms.com and click on the promo piece next to the specials.

If any of you out there have ideas for future blogs or webinars, please share by adding a comment below!