Cleansing and purifying food restrictions are often touted as giving health benefits. We may eat too much and do too little exercise, but do we need to go to extremes of detox? There is no scientific evidence to support the benefits of intense detoxifying or fasting and most dieticians don’t promote routine fasting or extreme forms of detoxing.

Detox is the informal word we use for detoxification, representing a range of ways to rid waste and toxic substances from the body. Medically it’s the term that refers to getting rid of harmful or excess drugs, such as alcohol or illicit drugs, from the blood stream. Detoxifying from these substances should only be instigated with professional help of a doctor, plus a drug and alcohol rehabilitation program.

Fine line between hazard and health

Fasting for 24 hours is not dangerous for a healthy person who is drinking water. During this period you may feel great and the feeling of empty can be a positive experience if you prone to constipation or eating too much on a regular basis.

Prolonged fasts, on the other hand, of 48-72 hours or programs based only on water, lemon juice, vinegar or restricted vegetables are hazardous. Early signs of lack of nutrition are dizziness, mood swings, irritability, lethargy and headaches. Frequent episodes of fasting might lower your metabolic rate, so that the benefits of any weight loss are reduced each time you try and fast.

It’s also important to not fast or detox without medical supervision. This is especially the case if you are on any medication or have raised blood pressure, heart disease, hypoglycaemia, diabetes, insulin resistance, vitamin or mineral deficiencies, kidney stones or disease, ulcers or if you are pregnant or elderly.

Five easy detox steps

Here are some recommendations on how you can help cleanse and purify your body in a safe way. Use these guidelines as a long-term platform on which to build healthy eating habits.

1. Eliminate non-essentials such as alcohol, caffeine, fried foods, takeaways, processed foods, soft drinks and lollies, as well as extra vitamins and minerals, unless you have a proven deficiency. You do not need to eliminate everything straight away. Reduce at a pace that doesn’t stress you out!

2. Add the liquid to rinse. Think of hosing out the gastric tract in an easier way than colonic irrigation. The best for this is drinking tap water. No fancy waters or other drinks are needed. Make sure you drink at least two litres throughout the day.

3. Add fibre such as psyllium seed husks, bran or commercial products like Metamucil and Benefiber.

4. Reduce the volume. Don’t overfill your body. Stop eating at the first sign of satisfaction or allow at least 15 minutes before taking that extra serving.

5. Continue to eat the essentials — they are vital for the body to work. Include vegetables, fruit, wholegrain cereal, legumes, lean protein like fish and meat, low-fat dairy and healthy oils like olive, rice bran or canola. Your biggest challenge is to avoid processed foods — try to eat and cook from fresh foods, make your own cereal blends, casseroles and soups rather than the pre-prepared options in the supermarket.

Detox to kick-start weight loss

After conquering the above steps, you will need to add cardiovascular and resistance exercise routines to your daily and weekly schedule. You may also need to think about how you balance volumes of foods balanced with exercise. While you should not expect a weight loss greater than 0.5 kg per week long-term, you will most likely loose more some weeks.

Detox for healthy bowel habits

The extra fibre, legumes, vegetables and water will have a positive impact on regular bowel habits, plus help you fight long periods of constipation, bloating and discomfort.

Detox to max up energy

Maintain a balance between physical and mental energy via regular exercise and adequate sleep. Learn and practise relaxation techniques and eat regular meals without too much snacks in-between.

Detox myths

Grapefruit juice, lemon juice or vinegars don’t burn fat.

Now when you are on the pathway to a cleaner and healthier diet, remember that no food needs to be banned for life — allow yourself a nice cuppa or a glass of wine every now and then!

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Am I really getting what I pay for?
There is no free lunch in the world of natural medicine. Natural health products are expensive to make, prepare, extract or synthesize.  A less expensive bottle may actually contain less of a particular nutrient or contain inferior, less effective ingredients because you get what you pay for, right? When it comes to quality, the rule of thumb seems to be the higher the price tag, the more effective the product.  But, heed caution.  In this market – a billion dollar industry – it is still caveat emptor or “buyer beware.”

To help you decide whether the product you’re holding in your hand in the middle of the health food store is reasonably priced you need to study the label.  First, look and see what the dosage recommendations are.  The product may suggest one or more tablets, capsules, drops or spoonfuls a day.  Take note of the dosage. If, for example, a bottle is 25ml in volume and the recommended dose is 5ml (1 tsp) a day, then this will last you 5 days.  A 25ml bottle with double the concentration, priced equally, and a recommended dose of 2.5 ml a day will last you twice as long. Remember to always check with your health care provider to know what the right dose is for you.

Reading the fine print
You must also be sure to compare ingredients when comparing price.  Natural source vitamins are almost always better than synthetic.  The list of ingredients on some natural health care product labels could tax the mind of even a specialist in the field!  The challenge is to distinguish real values from misleading marketing. Companies may select ingredients or dosages based on: 1) marketing strategies; 2) published research demonstrating effectiveness; 3) experience of skilled professionals; or 4) some or all.

Many marketing strategies (or games) in the world of natural health products may mislead you.  “Label padding” is one of the most notorious.  In order to make the ingredient list look longer and more beneficial than it really is, many product marketers do the following:

1. Add therapeutically useless amounts of a nutrient or herb. Many nutrients and herbs for example are clinically effective in doses of hundreds if not thousands of milligrams (mg’s), NOT micrograms (mcg). Note: some companies will put doses of 10-50 milligrams in a product just to get it on the list!
2. Add “impressive” ingredients. When you could easily be getting many nutrients from a good diet, beware not to spend money on things such as minimal amounts of enzymes, greens formulas, or other dehydrated foods which sometimes do not have much benefit.
3. Omit parentheses. Especially with respect to vitamins and minerals, information which is listed in parentheses immediately following the name of the ingredient tells you the form, chelating material or the source of that ingredient. If an ingredient’s form, chelating materials or source is not in parentheses, the actual amount of that ingredient is LESS than the stated amount. Example: By weight, magnesium aspartate is actually only about 20 percent magnesium and the rest (80 percent) is the carrier, aspartate.  Therefore, if the ingredient is written magnesium aspartate (without parentheses), you are only getting about 20 percent of the listed amount of magnesium. “Magnesium (aspartate)” on the other hand would indicate 100 percent of the listed amount of magnesium.
4. “In a base of.” Many labels lump additional nutritional ingredients together in a “base.” The label then reads “in a base of…” Notice that this kind of labelling does not tell you: 1) the amount of each ingredient in the base; 2) the proportion of the ingredients; 3) the plant part or other source used; or 4) the potency. It is possible that the base contains only poor quality and inadequate doses of filler powder.

Know the quality
Some companies exaggerate the quality of their products by using just a tiny amount of a nutrient, herb or vitamin from a superior source and a lot of it from an inferior source – but not specifying how much is from each. This is very common with herbal supplements, but it also happens frequently with minerals.

Example: Calcium (carbonate, citrate-malate) does not tell you how much of the calcium comes from carbonate and how much comes from citrate-malate – it could be as little as one percent calcium from citrate-malate, a much more absorbable form.  The label should state the amount or the ratio of each source.  I.e. calcium (carbonate): 400mg; calcium (citrate-malate): 100mg OR calcium (4:1 carbonate:citrate-malate).

So, what quality sources of ingredients should you choose?

When it comes to vitamins, for example, they come from a variety of  sources such as inorganic salts, organic chelates, coenzyme forms, natural and synthetic, etc. Research shows that some forms are better absorbed and utilized by the body than others. In general, natural vitamin E is better than synthetic; vitamin B coenzymes are better than regular B vitamins; fully reacted chelates (ie. aspartates, picolinates, citrate-malate, glycinates, etc.) are better absorbed and utilized than inorganic salts (carbonates, oxides, sulfates, etc.). Look for brands that include well studied and documented forms and beware of brands that contain “fad” or “trendy” ingredients.

But the days of intense scepticism are slowly but surely becoming a thing of the past.  Take a look at the Natural Health Products Directorate, a Health Canada initiative. More and more, we are assured as Canadians that we have ready access to natural health products that are safe, effective and of high quality, while our government respects our freedom of choice and philosophical and cultural diversity.  Learn more at http://www.hc-sc.gc.ca/ahc-asc/branch-dirgen/hpfb-dgpsa/nhpd-dpsn/index-eng.php

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The single easiest way to trim calories from your summer diet, experts say, is to load up on nature’s bounty. Produce is at its peak in summer. Delicious fruits and vegetables abound at farmers’ markets and in your local grocery. Besides being low in calories, produce is loaded with vitamins, minerals, antioxidants, and fiber.

Save the oranges and apples for fall, and load up on fresh berries, melons, greens, tomatoes, zucchini, cucumbers, beets, pea pods, and all the super-nutritious and low-calorie fruits, greens and vegetables that grow in the garden this time of year.

As a bonus, you can forget about portion control when it comes to fresh fruit and vegetables. Go for it, because it is hard to do much damage to your waistline with these super-nutritious edibles.

To keep your cool and cut your time in the kitchen, start with prepared produce, such as cut-up fruit and washed greens. Add rotisserie chicken, prepared soups, and pre-threaded kabobs when you need something a bit heartier. Pre-prepped foods may cost a little extra, but they save time in the kitchen.

Here are dietician, Susan Moores’  picks for some of the best foods to help with weight loss during the summer.

Best Summer Weight Loss Food No. 1: Chilled Soups

Moores loves all kind of produce but says cold soups are among her favorite low-calorie dishes.  Chilled soups like gazpacho or cucumber-dill that contain lots of chunky vegetables are a great way to start a meal.

“Research shows that a low-calorie, broth-based soup at the beginning of the meal will fill you so you eat less at the meal,” says Moores, a St. Paul-based nutrition consultant.

Best Summer Weight Loss Food No. 2: Watermelon

Who doesn’t love diving into a crisp, juicy slice of watermelon when it’s hot outside?

“Half of the watermelon comes from water. …It’s a wonderful way to satisfy thirst and a yen for something sweet,” says Moores.

Best Summer Weight Loss Food No. 3: Grilled Veggies

For registered dietitian Dawn Jackson, a plate of grilled vegetables is a summertime must-have. She recommends keeping a plate of grilled onions, bell peppers, zucchini, carrots, eggplant, asparagus, and garlic in your fridge. You can use them to make dishes like:

1. Grilled vegetable and goat cheese salads

2. Grilled vegetable pitas

3. Grilled vegetable, ricotta, and fresh herb pasta and frittatas

Best Summer Weight Loss Food No. 4: Salads

Salads make for quick, healthy meals — with no recipes required.

“Just give the produce a quick rinse; slice, dice, toss fruits, vegetables, low-fat cheese, a handful of toasted nuts with some salad greens and a light raspberry or ginger vinaigrette, along with a whole-grain roll, and you have a meal in minutes,” says Moores.

Or try bean or whole-grain salads, such as wheatberry and tabouli.

Moore suggests flavoring your salads with herbs from the garden so you can go light on the dressing. And when adding meats or fish to your salad, she says, “think of them as an accessory to the greens, vegetables, and grains.”

Best Summer Weight Loss Food No. 5: Low- and No-Calorie Beverages

Smoothies, sweetened specialty coffee drinks, sweetened teas and sodas — they all go down so easily, especially when it’s hot outside. But the calories add up just as easily.

“Beverages can be the Achilles heel during summertime because we need to drink lots of liquids to stay cool, but liquids quench thirst and don’t usually impact our hunger,” says Jackson.

Jackson recommends these refreshing drinks and treats to enjoy this summer without blowing your diet:

• Root Beer or Orange Dream Float.  1/2 cup vanilla frozen yogurt in 12 ounces of diet root beer or orange soda (100 calories)
• Tart Lemon Pom Spritzer. 12 ounces of lemon sparkling water mixed with the juice of 1 lemon and 1/4 cup pomegranate juice, served over ice (35 calories)
• Large Ice Skim Latte from Starbucks (130 calories)
• White Wine Spritzer. 5 ounces white wine mixed with 3 ounces lemon/lime seltzer water (120 calories)

Best Summer Weight Loss Food No. 6: Fruit-Based Desserts

“Cravings don’t take a summer vacation and your hot-weather sweet tooth can wreak havoc on your weight loss efforts,” says Jackson. “Ditch high-calorie desserts and opt for these naturally sweet treats that can tame the most ferocious sweet tooth.”

She suggests:

• Grilled banana sundaes made with low-fat ice cream
• Grilled pineapple with rum and pecans
• Grilled white peaches with blackberries and honey
• Frozen, dark, sweet cherries
• A chocolate-covered frozen banana (such as Diana’s Banana, with 130 calories)
• Frozen grapes

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In this article, the peak in-season range for different fruits and vegetables is relevant to all of Canada, most of the upper half of the United States, and pretty much all other countries that lie within the same latitudinal range, give or take a few degrees.

Whenever possible, you want to choose fruits and vegetables that are in season in your living region. Fruits and vegetables that are in season and locally grown tend to have more nutrients and flavor than those that are imported from far away places.

Apples – Look for firm apples that are free of bruises. For red-colored varieties, look for apples that are mostly red. For yellow-colored apples, look for apples that are mostly bright yellow. Red and yellow apples that have several patches of green color are generally not as tasty as bright red and yellow apples. Handle apples with care to prevent bruising.  Apples are in season from October to about late April.

Asparagus – Look for straight, bright-green stalks with stiff tips. For optimal nutritional value and flavor, steam asparagus instead of boiling it. Asparagus is in season from March to about June.

Bananas – Look for bananas that do not have bruises or soft spots, especially along the undersides of the bottom-most row. If left at room temperature, bananas that are any shade of green should eventually ripen. Extra-ripe bananas can be peeled and stored in a container in the freezer for smoothies or banana ice cream (made with a champion juicer). Bananas are imported year-round.

Beets – Choose beets that are firm and attached to red stems and fresh green tops. Loose beets without their tops are typically older than those that are attached to their green tops. Beets are in season from about mid-June to mid-October.

Blueberries – For fresh blueberries, look for firm berries. You really can’t go wrong with frozen wild blueberries, which are available year-round. Fresh blueberries are in season from about mid-June to mid to late August.

Broccoli – Look for tightly budded heads that are dark green in color. Broccoli is in season from July to October.

Carrots – Look for firm carrots with relatively smooth skin. Avoid thick carrots, as they often have tough centers. If you buy fresh bunched carrots with green tops, remove the tops before storing, as they can suck moisture and nutrients away from the roots. Carrots are available year-round, but are best from July to September.

Cucumbers – Look for firm, unblemished, and dark green cucumbers. Cucumbers are in season from June to September.

Eggplant – Choose eggplants that are heavy for their size and have smooth skin. Eggplants are in season from August to September.

Fresh Figs (not dried) – Choose plump figs that seem heavy for their size. Be sure to pick ones that smell nice; old figs tend to smell a tad sour. Fresh figs are in season from about mid-May to mid-October.

Garlic – Look for plump and firm bulbs that are completely surrounded by their tissue-like covering. Avoid ones that have green sprouts. Garlic is in season from August to October.

Grapes – Choose grapes that are firm; soft grapes or those that feel like little water balloons tend to be too ripe. If possible, use a tissue to wipe down a single grape for a taste test before choosing each cluster. Grapes are in season from August to September. Imported grapes are available year-round.

Hass Avocados – Choose avocados that have roughly-textured skin; those that are relatively smooth skinned tend to have less flavor. Avocados are ready to eat when their skins are dark and they give a little to slight pressure. Hass avocados are in season from February to October.

Honeydew Melons – Look for melons that are free of bruises and areas of broken skin/rind. Leave at room temperature until they give ever so slightly to heavy pressure. Their skins may wrinkle slightly and they may give off a mild melon fragrance when they are ripe. Honeydew melons are in season from August to October.

Leeks – Look for leeks that have dark green leaves and white bulbs. Leaves that have yellow and brown spots are usually overripe. Leeks are in season from August to November.

Mushrooms – Look for mushrooms that are free of bruises and other blemishes. Fresh mushrooms are not wrinkled or slimy. Mushrooms are in season from October to November.

Onions – When looking for dry onions, choose those that are firm and have no soft spots. When looking for green onions, choose those that have bright green leaves and are not slimy. Dry onions are in season from September to December. Green onions are in season from July to September.

Oranges – For eating out of hand, choose California navel oranges that are heavy for their size and without obvious blemishes. California navel oranges are in season from about mid-November to late spring. They are sweetest from about January to early March.

Peaches – Choose peaches that have smooth skin without bruises, and that give a bit to pressure. Peaches that do not give to pressure can ripen, but often do not get as soft and sweet as those that are already somewhat ripe at the market. Peaches are in season from July to September.

Pears – Choose pears that have smooth skin and no bruises. Pears are in season from August to December.

Potatoes – Choose firm potatoes that are free of bruises and cracks. Potatoes are in season from September to January.

Raspberries – Choose raspberries that are bright red. Look carefully to be sure that there are no signs of mould, the most common one being the presence of white, cotton-like strands in and around the berries. Raspberries are in season from July to September.

Red Peppers – Choose red peppers that have thick, smooth skin. Red peppers are in season from about May to September.

Spinach – Choose spinach that is dark green with no signs of yellowing, sliminess, or wilting. Spinach is in season from June to October.

Strawberries – Choose strawberries that are plump, dark red, and without bruises. Fresh berries carry a distinct strawberry fragrance. Strawberries are in season in June and early July.

Tomatoes – Choose tomatoes that are bright red, firm, and free of bruises. Like strawberries, fresh tomatoes will carry their own distinct fragrance. If preparing tomato slices, slice them from top to bottom to prevent unnecessary loss of natural juices. Field tomatoes are in season from August to September.

Watermelon – Look for a watermelon that has a firm, dark green rind. A slight hollow sound upon tapping with your knuckles is often a sign of a full and juicy melon. Peak season for watermelons is from mid-May to late August.

Winter Squash – Look for squash that have hard, smooth skin. Acorn and butternut squash are in season from September to December.

Yams – Choose yams that do not have any cracks or soft spots. Steaming is the best cooking method to preserve the nutritional value of yams. Yams are in season from October to about March.

Zucchini – Choose zucchini that have firm, dark green skin. Old zucchini are soft and wrinkly. Zucchini are in season from July to September.

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It is recommended that you drink six to eight glasses of water every day. Don’t forget, if you are in hot temperatures for long periods of time or exercising you need more fluids to stay hydrated. The American Council on Exercise advises the following steps to keep hydrated before, during and after exercise.

• Drink water (two to two and a half cups) two to three hours before exercise
• Drink another 8 ounces (1 cup) of fluid 30 minutes prior to exercise
• Keep hydrated during your workout by drinking fluid (1 cup) every 15 minutes
• Immediately after (within 30 minutes) drink an additional cup of fluids
• Weigh yourself before and after exercise and drink two to three cups of fluid for every pound you lost during training.

Every percentage of body weight you loose through sweat, urination and respiration will directly affect the volume of the blood contained in your body. When the blood volume is decreased your body’s ability to deliver oxygen and nutrients to your muscles is reduced, directly affecting your performance and stamina.  Additionally, your heart has to work harder to move your blood which causes muscle cramps, fatigue, exhaustion and mild confusion. If you become dehydrated your body is unable to cool itself down, leading to heat exhaustion and/or heat stroke. The big mistake most people make is waiting until they feel thirsty to have a drink, but by then it is too late, you are already dehydrated.  If adequate water is not consumed every day you may experience physical illnesses, and in extreme cases – it can be life-threatening.

What is the best thing to drink during hot summer days?

Water: This is the most natural, calorie free, and best choice for keeping hydrated. The only down side that to water is to some, the taste is bland. For them, we say jazz it up by adding a wedge of lime or lemon, cucumber slices, mint leaves or a dash of concentrated chlorophyll!

Sport drinks: Sport drinks are full of sugar, electrolytes (sodium, potassium and chloride) to help replenish calories and mineral imbalances that occur after intense exercise. Some also contain caffeine to stimulate the central nervous system or branched chain amino acids (BCAA) that can be used as fuel during exercise. Even though these drinks are mass-marketed to the general public, they are only helpful for athletes that exercise at high intensity for more than one hour at a time. They should never be consumed as an everyday drink.

Juice: For many, juice is a favourite, but even though it may be nutritious (full of vitamins and minerals), it is packed with sugar, which reduces water absorption. Eating whole fruit is healthier because it contains more fibre and nutrients than just the juice.

Soft drinks: Generally, carbonated soft drinks offer little nutritional value while adding extra inches to your waistline. The acids used to carbonate and flavour these beverages will damage teeth and may even weaken bones.

Coffee and tea: Drinks that contain caffeine should be avoided before and during exercise since they have mild diuretic properties (if taken in moderation), which increase fluid loss. People usually consume caffeine for the spike in energy, but vitamin B or ribose are healthier natural choices.

Alcohol: Many people will come up with the perfect excuse to head to the bar to get a nice cold beer after a game, but alcohol dehydrates. If you end up at the pub make sure you balance any alcohol consumption with water, ounce for ounce.

Be careful this summer and keep hydrated. Try carrying a bottle of water if you are going outside for a long period of time. Also, keep an eye on children, the elderly, workers and athletes since these people have a higher risk for heat related illness.



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While certain diets or foods may not ease depression (or put you instantly in a better mood), they may help as part of an overall treatment plan. There’s more and more research indicating that, in some ways, diet may influence mood. We don’t have the whole story yet, but there are some interesting clues.

Basically the science of food’s affect on mood is based on this: Dietary changes can bring about changes in our brain structure (chemically and physiologically), which can lead to altered behavior.

How Can You Use Food to Boost Mood?

So how should you change your diet if you want to try to improve your mood? You’ll find eight suggestions below. Try to incorporate as many as possible, because regardless of their effects on mood, most of these changes offer other health benefits as well.

1. Don’t Banish Carbs — Just Choose ‘Smart’ Ones

The connection between carbohydrates and mood is all about tryptophan, a nonessential amino acid. As more tryptophan enters the brain, more serotonin is synthesized in the brain, and mood tends to improve. Serotonin, known as a mood regulator, is made naturally in the brain from tryptophan with some help from the B vitamins. Foods thought to increase serotonin levels in the brain include fish and vitamin D.

Here’s the catch, though: While tryptophan is found in almost all protein-rich foods, other amino acids are better at passing from the bloodstream into the brain. So you can actually boost your tryptophan levels by eating more carbohydrates; they seem to help eliminate the competition for tryptophan, so more of it can enter the brain. But it’s important to make smart carbohydrate choices like whole grains, fruits, vegetables, and legumes, which also contribute important nutrients and fiber.

So what happens when you follow a very low carbohydrate diet? According to researchers from Arizona State University, a very low carbohydrate (ketogenic) diet was found to enhance fatigue and reduce the desire to exercise in overweight adults after just two weeks.

2. Get More Omega-3 Fatty Acids

In recent years, researchers have noted that omega-3 polyunsaturated fatty acids (found in fatty fish, flaxseed, and walnuts) may help protect against depression. This makes sense physiologically, since omega-3s appear to affect neurotransmitter pathways in the brain. Past studies have suggested there may be abnormal metabolism of omega-3s in depression, although some more recent studies have suggested there may not be a strong association between omega-3s and depression. Still, there are other health benefits to eating fish a few times a week, so it’s worth a try. Shoot for two to three servings of fish per week.

3. Eat a Balanced Breakfast

Eating breakfast regularly leads to improved mood, according to some researchers — along with better memory, more energy throughout the day, and feelings of calmness. It stands to reason that skipping breakfast would do the opposite, leading to fatigue and anxiety. And what makes up a good breakfast? Lots of fiber and nutrients, some lean protein, good fats, and whole-grain carbohydrates.

4. Keep Exercising and Lose Weight (Slowly)

After looking at data from 4,641 women ages 40-65, researchers from the Center for Health Studies in Seattle found a strong link between depression and obesity, lower physical activity levels, and a higher calorie intake. Even without obesity as a factor, depression was associated with lower amounts of moderate or vigorous physical activity. In many of these women, I would suspect that depression feeds the obesity and vice versa.

Some researchers advise that, in overweight women, slow weight loss can improve mood. Fad dieting isn’t the answer, because cutting too far back on calories and carbohydrates can lead to irritability. And if you’re following a low-fat diet, be sure to include plenty of foods rich in omega-3s (like fish, ground flaxseed, higher omega-3 eggs, walnuts, and canola oil.)

5. Move to a Mediterranean Diet

The Mediterranean diet is a balanced, healthy eating pattern that includes plenty of fruits, nuts, vegetables, cereals, legumes, and fish — all of which are important sources of nutrients linked to preventing depression.

A recent Spanish study, using data from 4,211 men and 5,459 women, showed that rates of depression tended to increase in men (especially smokers) as folate intake decreased. The same occurred for women (especially among those who smoked or were physically active) but with another B-vitamin: B12. This isn’t the first study to discover an association between these two vitamins and depression.

Researchers wonder whether poor nutrient intake may lead to depression, or whether depression leads people to eat a poor diet. Folate is found in Mediterranean diet staples like legumes, nuts, many fruits, and particularly dark green vegetables. B-12 can be found in all lean and low-fat animal products, such as fish and low-fat dairy products.

6. Get Enough Vitamin D

Vitamin D increases levels of serotonin in the brain but researchers are unsure of the individual differences that determine how much vitamin D is ideal (based on where you live, time of year, skin type, level of sun exposure). Researchers from the University of Toronto noticed that people who were suffering from depression, particularly those with seasonal affective disorder, tended to improve as their vitamin D levels in the body increased over the normal course of a year. Try to get about 600 international units (IU) of vitamin D a day from food if possible.

7. Select Selenium-Rich Foods

Selenium supplementation of 200 micrograms a day for seven weeks improved mild and moderate depression in 16 elderly participants, according to a small study from Texas Tech University. Previous studies have also reported an association between low selenium intakes and poorer moods.

More studies are needed, but it can’t hurt to make sure you’re eating foods that help you meet the Dietary Reference Intake for selenium (55 micrograms a day). It’s possible to ingest toxic doses of selenium, but this is unlikely if you’re getting it from foods rather than supplements.

Foods rich in selenium are foods we should be eating anyway such as:

• Seafood (oysters, clams, sardines, crab, saltwater fish and freshwater fish)
• Nuts and seeds (particularly Brazil nuts)
• Lean meat (lean pork and beef, skinless chicken and turkey)
• Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)
• Beans/legumes
• Low-fat dairy products

8. Don’t Overdo Caffeine

In people with sensitivity, caffeine may exacerbate depression. (And if caffeine keeps you awake at night, this could certainly affect your mood the next day.) Those at risk could try limiting or eliminating caffeine for a month or so to see if it improves mood.

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I will not dispute the fact that many people simply do better with a nice cozy cup of coffee or tea to start their day. But what I do wonder, is if people really need that afternoon stimulant pick-me-up.

They say in order to ensure a good night’s sleep that one should not consume caffeinated beverages after 2pm. Caffeine in our system leaves us jittery and irritable and unable to engage in sound sleep for the most part. The lack of great sleep one night leads to a groggy morning the following day, which then sets the stage for another drowsy afternoon fueled by caffeine…and the caffeine-sleep pattern perpetuates.

So, you may be intrigued enough at this point to consider giving up your afternoon stimulants, yet may be left wondering “what can I do to treat a bad case of the afternoon slumps”.

First of all PREVENTION is the best medicine, so be sure to eat protein and vegetables for lunch. A high carbohydrate lunch will simply make the slumpies a million times worse. Before reaching for an afternoon cup of caffeine, consider trying the following first:

1. Be sure you are not dehydrated, you should have already had at least four 8 oz glasses of water by mid-afternoon. Dehydration is a leading cause of fatigue, and easily treatable!

2. Try to stop and stretch and do some deep breathing. We tend to sit hunched over at our desks all day long, which deprives the system of optimal oxygen levels. Sit up straight, breathe and let your lungs open to their full capacity.

3. Get in the fresh juice habit. I find that a glass of fresh vegetable juice actually picks me up better than caffeine.

4. Try a packet of Emergen-C in a glass of water. Some people think that the B-vitamins will give you an added lift without making you jittery (really do you want to actually be working so hard?)

5. If all else fails and you just need some sort of caffeine then try grabbing for a cup of green tea instead of coffee. Green tea is a powerful “super food” and adding more green tea in to your lifestyle is a simple way to protect your system from a variety of diseases.

6. Fatigue can be caused by a myriad of problems, if you experience a level of fatigue that is suddenly worse for you, or a case of fatigue that is debilitating (not just the average afternoon laziness) be sure to check in with your doctor!

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Salty/Sweet Vending Machine

What’s available: Corn chips, nacho chips, potato chips, pretzels, cheese crackers, salted peanuts, mini-doughnuts, chocolate mini-doughnuts, shortbread cookies, chewing gum, hard candies.

Healthiest snack: Pretzels. Generally low in calories and containing little or no fat, they’re a source of complex carbohydrates, providing an energy boost without the excess calories or the extra fat that may make you feel sluggish.

Runner-up: Salted peanuts. “The vending machine size is less than 200 calories and does provide a good source of protein, 3 grams of dietary fiber and the kind of fat [mono-unsaturated] shown to increase HDL ['good'] cholesterol,” says Block.

Worst snack: Chocolate mini-doughnuts. They often come in a package of six that contains a whopping 800 calories as well as one third of your daily cholesterol limit, says Groccia. “If you must have something chocolate, skip this machine altogether and head for your company’s kitchen. Mix a packet of sugar-free instant cocoa with low-fat milk, and you’ll get some protein and calcium in the bargain,” says Block.

When you crave sugar: Go for chewing gum, which gives you the sweetness you want without the fat. One piece can go a long way (in terms of flavor), limiting your intake of calories yet satisfying that urge.

When you crave salt: Pretzels again. “They give you more volume and crunch than the same size bag of potato chips,” says Block.

To make a meal out of it: Go for a bag or two of the pretzels and the peanuts. “It’s not quite a peanut butter sandwich, but it combines carbohydrates, protein and mono-unsaturated fat,” says Block. To accompany this makeshift meal, drink a glass or two of water to compensate for the sodium you’ve taken in.

Carb-o-Machine

What’s available: Cheese-peanut butter crackers, potato sticks, sourdough pretzel nuggets, pretzel twists, microwave popcorn, animal crackers, fat-free chocolate sandwich cookies, frosted Pop-Tarts.

Healthiest snack: Animal crackers, which are generally low in calories (10 crackers = 112 calories) and saturated fat.

Worst snack: Cheese-peanut butter crackers. These are high in calories (six contain 210 calories) and fat (the saturated kind) and contain only a single gram of fiber. Equally bad: frosted Pop-Tarts. “You’re eating almost the calorie equivalent of a meal (400 calories), and with 10 grams of fat, it’s an unhealthy one at that,” says Block.

When you crave sugar: Fat-free cookies. “They often contain the same number of calories as their full-fat counterparts because they substitute sugar for the fat, but the individual snack size means you have automatic calorie control,” says Groccia.

When you crave salt: Pretzels. Nix the potato sticks — they’re salty, but they also contain 250 calories and 18 grams of fat. Microwave popcorn can be tricky; some brands contain fat and as many as 400 calories per bag — a lot of calories to spend on a snack.

To make a meal out of it: Choose the cheese-peanut butter crackers, especially if you can drink some skim or 1% milk with it. Why is the worst snack pick a good meal substitute? “A meal should be between 350 and 600 calories and contain enough fat to tide you over to the next meal,” says Block.

Fresh-Food Machine

What’s available: Skim milk, V8 juice, canned “light” fruit cocktail, instant noodle soup cup, yogurt, plain bagel with cream cheese, green salad (dressing on the side), chicken-salad sandwich, ham and cheese sandwich, baked potato topped with broccoli and Cheddar cheese.

Healthiest snack: Skim milk. A rich source of calcium and protein, it’s also low in saturated fat and cholesterol, and eight ounces contains only 90 calories.

The runners-up: the salad, yogurt, or V8 juice. The baked potato is okay, but only if you brush off the cheese before you eat it. “It’s more of a meal than a snack, but all the complex carbohydrates and fiber will keep hunger pangs at bay for hours,” says Groccia.

Worst snack: Ham and cheese sandwich. You’ll chow down 400 calories and approximately 70 mg cholesterol.

When you crave sugar: Canned “light” fruit cocktail. Even low-cal syrup is loaded with sugar. Also, fruit has a natural form of sugar that will most definitely satisfy your body’s craving. You’ll also get some fiber and some vitamin C in the bargain.

When you crave salt: Instant noodle soup. It’s low in calories and has plenty of sodium. Since it’s hot, you’ll eat it slowly and enjoy it more.

To make a meal out of it: You’ve got lots of choices. Combine the fruit cocktail with yogurt. Or pick the V8 juice, the baked potato and the green salad. For a really low-cal meal, opt for the soup, the salad and the fruit cocktail.

Juice Machine

What’s available: Fruit punch, cranberry-raspberry blend, cranberry juice, orange juice, water, berry lemonade, sports drink, apple juice, iced tea.

Healthiest snack: Water. It’s pure, natural and calorie-free, and we need more of it than we usually get. Water quenches thirst, which may be mistaken for hunger. Of course, you could get a drink from the office fountain for free. If you want to spend the money, buy nutrients — go for the 100% orange juice.

Worst snack: Cranberry-raspberry juice drink. The average serving contains 110 calories, the highest in this group. Don’t be fooled by the promise of two fruits in a beverage. Anytime a beverage is labeled “blend” or “ade” or “drink,” you’re getting as little as 3 to 5 percent fruit juice. “Basically, you’re drinking mainly refined, inexpensive high-fructose corn syrup and water,” says Block.

When you crave sugar: Iced tea, provided it’s unsweetened, so you can add your own (which will help you control your calorie intake). Otherwise, opt for the orange juice, since it has around the same amount of sugar and calories as the other choices but more nutrients.

When you crave salt: While these beverages do contain varying amounts of sodium, none tastes especially salty.

To make a meal out of it: “You could drink 400 to 600 calories of juice, but it probably won’t be very satisfying for long,” says Block. Juice paired with some high-fiber crackers and peanut butter (keep some stashed in your office drawer) is a better bet.

Soda Machine

What’s available: Cola, diet cola, cherry cola, root beer, orange soda, ginger ale, plain seltzer.

Healthiest snack: Plain seltzer. Zero calories — enough said! It’s pushing it to call ginger ale a health food, but it can calm an upset stomach, and it’s also slightly lower in sugar than other sodas.

Worst snack: Orange soda, at 180 calories per can.

When you crave sugar: Diet cola will give you the sweet flavor without the calories. If it’s the sugar you really want, go for the orange soda. To reduce calories, pour out half the can and add the seltzer.

When you crave salt: You’re out of luck with this machine.

To make a meal out of it: Don’t even try.

How much sugar are you drinking?

What’s available: Chocolate whole milk, 2% milk, whole milk, orange juice.

Healthiest snack: Either the 2% milk or the orange juice. Eight ounces of 2% milk and eight ounces of orange juice are each approximately 120 calories. (That’s only 30 calories more than an eight-ounce serving of skim milk.) If calories are your main concern and the orange juice comes in a smaller (four- to six-ounce) size, choose it over the milk.

Worst snack: Chocolate whole milk. It’s loaded with saturated fat and cholesterol (definitely not a heart-healthy choice), and the chocolate flavoring adds extra calories.

When you crave sugar: Orange juice is natural sugar, and it’s loaded with vitamin C and potassium.

When you crave salt: The 2% milk. Milk contains sodium, and among the milk choices offered, the 2% is the one lowest in saturated fat, cholesterol and calories.

To make a meal out of it: Nothing close here. Keep some high-fiber cereal or fat-free cocoa mix on hand to go with the 2% milk.

When Is a Candy Bar Better?

Ounce for ounce, candy and energy bars have about the same number of calories.

But the amount of fat, including saturated fat, can be twice as high in a chocolate candy bar. Although energy bars do contain vitamins, minerals and some dietary fiber, “An energy bar is basically an enriched candy bar,” says nutritionist Laurie Block. Either can be a reasonable choice.

Choose the energy bar:

* When you don’t have time to sit down to a meal. Look for one labeled “nutritional supplement,” which means it will have vitamins and minerals, unlike a candy bar. Look for roughly the number of calories you want to consume (a real meal has at least 350) and remember that it should have no more than 3 grams of fat for every 100 calories. Pair it with a glass of milk or juice.

* When you need a boost before you exercise. Choose one with about 150 calories and with the least amount of fat. Fat actually hinders your body’s absorption of the real power food, carbohydrates.

* Because even though you’re trying to count calories, you’re starving. A low-calorie diet or granola bar may do the trick — you’ll get the sweetness you crave as well as some fill-you-up dietary fiber.

Choose the candy bar:

* When you crave chocolate. If you want a sweet snack and it’s gotta be chocolate, a candy bar is a better bet. Candy bars tend to be smaller than energy bars, so you don’t have to pretend that you’re going to eat just half

* Because you don’t want to spend the money. Energy bars aren’t cheap. A smallish candy bar with nuts will give you some protein and fiber.

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So with that in mind, here are 10 healthy homemade snacking options, which you can use to fill a gap without piling on the calories!

Almonds and apricots

Almonds are high in protein and fibre, as well as being low-GI, a good source of magnesium, and rich in vitamin E (an antioxidant). Dried apricots, on the other hand, are rich in carotenes – which may lower the risk of cancers of the throat and lungs – and provide you with potassium, iron, calcium, silicon, phosphorus, and vitamin C. Interestingly, dried apricots have a far greater nutritional value than fresh ones because the nutrient content is so concentrated. Gram for gram, dried apricots have twelve times the iron, seven times the fibre and five times the vitamin A of fresh ones. The best way to eat this snack is to impale the almonds in the apricots!

Portion size: Six to eight apricots plus 20 to 25 almonds = approximately 250 calories.

Yoghurt and honey

Yoghurt is low in fat, high in calcium and good for your gut. A recent study also found that people who got their calcium from yoghurt rather than other dairy sources lost more weight around the tummy area. Opt for low-fat, unflavoured varieties that contain probiotic bacteria, and add a touch of sweetness with honey. Honey has been shown to increase the blood’s level of protective antioxidants, and may also be a useful diet addition for people with high cholesterol. According to research, using honey instead of sugar or an artificial sweetener can reduce total cholesterol and triglyceride levels and increase HDL (or ‘good’) cholesterol.

Portion size: One 120g pot of yoghurt plus one tablespoon of honey = 140 calories.

Apples and pears

By eating these you can put two ticks against your five-a-day fruit and vegetable target! Apples are high in pectin, a soluble fibre; contain quercetin – an antioxidant that can reduce damage caused by cholesterol; and have a high water content, which will help to keep your thirst satiated. Apples are also a good source of vitamin C. Pears are high in potassium and are also a good source of fibre and vitamin C. A study in 2003 found that women who consumed three apples or pears a day for three months lost more weight than women who had a similar calorie-controlled diet but did not have the fruit.

Portion size: One apple and one pear = 125 calories.

A homemade smoothie or similar (i.e. no added sugar, sweetener or additives)

While a fruit juice counts towards your all-important fruit and vegetable target, it doesn’t offer any fibre at all. A smoothie, on the other hand, contains the pulp of the fruit and not just the juice, and provides you with fibre plus a whole array of vitamins and minerals. It also boosts hydration, of course – and research from Penn State University in the US found that liquid foods help you to feel full for longer, making you less likely to overeat later on. For maximum health benefits, choose a berry-rich flavour smoothie.

Portion size: One serving = 200 calories (on average – obviously it depends on the ingredients!)

Dark chocolate

Chocolate has an unnecessarily bad press in health terms. Yes, a nougat or sugar-filled milk chocolate bar the size of a brick isn’t the best choice, but you can eat chocolate as part of a healthy, balanced diet. Dark chocolate containing at least 70% cocoa solids is a good source of antioxidants – particularly flavonoids, which are the type that are found in green tea and red wine. And while chocolate is high in fat, it consists of saturated types – including stearic and palmitic acid – and oleic acid, a monounsaturated fat that is also found in olive oil. A number of studies have found that chocolate’s main fat, stearic acid, has a neutral effect on the LDL (or ‘bad’) cholesterol. Dark chocolate has also been shown to reduce high blood pressure, and has twice the magnesium of and more iron than milk chocolate. Plus chocolate makes us feel good!

Portion size: A 20g bar or chunk = 100 calories.

Peanut butter on crispbreads

This is the perfect combination of protein, fat, carbohydrate, and lots of fibre. While peanut butter is high in fat, it’s the unsaturated (or ‘good’) kind – and peanuts are a great source of the antioxidant vitamin E. Peanut butter is also rich in protein – so is an especially good option for vegetarians – and a good source of magnesium. Opt to spread the peanut butter on rye crispbreads – which are low in salt, high in fibre and have a low GI – so you won’t get an energy high followed by a crash.

Portion size: Two teaspoons of peanut butter on two rye crispbreads = 180 calories.

Hummus and crudités

A tasty, crunchy snack that’s perfect if you’ve got cold storage nearby. Hummus is best when you make it yourself using chickpeas – but if you don’t have time to do this, opt for the reduced fat variety, which will supply you with vitamin E, manganese, and disease-fighting garlic. Use raw vegetable – such as beta-carotene-rich carrot sticks and potassium-rich celery – to dip into the hummus, in order to boost your fibre intake.

Portion size: 50g reduced fat hummus with veggie sticks = 125 calories.

Seeds and raisins mix

While seeds are high in fat, it is mostly unsaturated ‘healthy’ fat – and since they weigh so little, they are easy to eat on the move. Seeds are also high in protein and a good source of phytosterols – plant compounds which are believed to reduce cholesterol and enhance immune function. In a US Journal of Agricultural and Food Chemistry report, sunflower seeds proved to be the best source of phytosterols – as well as being a good source of magnesium, iron, copper, manganese, and vitamin E. Pumpkin seeds contain cucurbitacins – a substance that appears to help prevent prostate enlargement – and are also a good source of zinc, magnesium, and manganese. Research also suggests pumpkin seeds might have anti-inflammatory properties that are useful in curbing the symptoms of arthritis. Add a handful of raisins to this mix and you’ll be upping your iron intake and potassium intake.

Portion size: A tablespoon each of pumpkin seeds, sunflower seeds and raisins = 240 calories.

Grapes and cheese

If you’re a cheese lover, you are probably only too aware of its high saturated fat content – which is particularly the case for the harder varieties. But it’s not all bad: hard cheese such as cheddar are a great source of calcium and phosphorus, and is one of the few good sources of vitamins B6, which aids the process of serotoninsynethesis (a process that promotes good mood).

Portion size: 25 red or green grapes and 1 oz cheddar cheese = 200 calories

Avocado and bread

Spread half a medium ripe avocado on a slice of wholemeal toast to get a tasty, wholesome, low-GI snack containing a healthy dose of fibre. And if you like a spicy touch, sprinkle it with adash of Tabasco sauce!

Portion size: Half an avocado on one slice of bread = 220 calories.

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“The key to healthy snacks is to plan them so that you are not snacking impulsively,” says Joan Salge Blake, MS, RD, LDN, clinical associate professor at Boston University. “You can use a healthy snack to add important nutrients you need in your diet and to keep you away from those empty calories at the vending machine.”

Benefits of Healthy Snacks

The key to healthy snacking is picking healthy snack foods. “Choose foods that you need in your diet, like low-fat dairy products for calcium and vitamin D, and fruits, vegetables, and whole grains. Studies show that Americans need more of these nutrients, and your snack is a good place to get them,” says Blake.

Healthy snacks can also:

* Control hunger. Snacks that are high in fiber like fruits, vegetables, and whole grains make you feel full; therefore, you’ll be less likely to overeat at mealtime.

* Boost energy. Timing snacks throughout your day can keep you energized and alert.

* Curb cravings. Planning a healthy snack during your day will help you avoid indulgences like a chocolate bar or chips.

Tips for Snacking

Strategizing your snacking habits will help you make smarter choices about what and when to eat. “You need to develop healthy eating habits around snacking just as you do with the rest of your diet. Mindless snacking should be avoided,” warns Blake.

Here are some additional smart snacking tips:

* Control portions. Snacks should be kept to about 250 calories.

* Consider timing. Blake recommends snacking when you’re hungry and need the energy, such as mid-morning and mid-afternoon, and avoiding after-dinner snacking.

* Plan ahead. Make healthy snacks at home and bring them with you. Take along healthy beverages, too, so you won’t be tempted by soda.

* Make the right selections. Healthy snacking requires healthy shopping. First, learn to read — and understand — the information on food labels. Just because a food says “all natural” doesn’t mean it’s good for you. “Natural” juice drinks can be filled with sugar, and an average granola bar gets 35 percent of its calories from fat.

Examples of Healthy Snacks

There are many healthy snack options available. “Try fortified yogurts, or mix some protein and fiber for a healthy snack. A slice of cheese on top of a slice of apple will give you protein for energy and fiber to fill you up. Another great choice is 100-calorie microwave popcorn. Popcorn is a filling, whole-grain snack,” says Blake. Here are some other snacks that’ll please your palate:

* Chopped raw vegetables with low-fat dip, dressing, or peanut butter

* Bread sticks, whole-grain pretzels, or sliced pita bread with hummus or spicy mustard

* Frozen fruit in an ice pop or blended into a smoothie

* Homemade trail mix of whole-grain cereal with chopped nuts and dried berries

With these tips and the right planning, snacking can be both an enjoyable and nutritious part of your diet.

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