millie says choose happiness

choose happiness. boiled down, this human condition is the result of dopamine in the mesolimbic pathway and opioids in various hypothalamic and cortical spaces. positive psychology explains it’s the result of positive emotions and activities related to the conjectures of our past, pleasures of the moment and projection of the foreseeable future. while the cascade of neurotransmitters and endorphins/enkephalins may be biological, the freedom to choose the path is responsible for firing them off in the first place. research states that genetics, socioeconomic status, health, marital status, income and a certain percentage of unmeasurables are the factors involved in happiness however more concretely put: the united states sits at 23 on sociological analysis tool ‘Satisfaction with Life Index’. Canada 10, nordic countries number 1-Denmark, 2-Switzerland and 3-Austria. conclusion: ski your way to happiness… or at least participate in fun activities to create fond memories, the likelihood of being caught partaking in them at any given moment and the promise of more to come.

xox dr millie lytle nd

millie says envision a happy cloud

envision a happy cloud. push that little happy cloud into your mind space when transit and road rage have got you by the neurofibres. dont bang your steering wheel or seethe at the guy who’s sharp gift box corners are hitting you in the leg, just take it with understanding that no one is going anywhere and making the blood pressure rise up, rise up is no way to remain in a festive spirit and certainly not going to do you any good today. so sit back, close your eyes, breath deeply and slowly and look into the non-dominant handed corner of your mind and picture your happy place; create it; paint it; mould it; work it. it’s there for you whenever you need it, full of peace, light, comfort, confidence, hopes for the day, tranquility, serenity, joyous salvation that you are free and time is nothing at all and really there is no where to go. no where to be at all but here in your happy spot.

xox dr millie lytle nd

millie says try the miraculous perimeter diet

try the miraculous perimeter diet. the internal aisles of the super store contain the filler- canned goods, pasta, crackers, cookies, chips, pop, condiments, marachino cherries, baking supplies, twinkies +. this long-dead food wouldn’t go bad if an elneno storm covered us in a blanket of snow for the winter, though the recent squall might have attempted to tempt stocking up on non-perishables, eating those foods creates an american health statistic. avoid filling the cart with an expanding middle by tracing the the border of the store for staples such as produce, fermented soy, meat, fish, dairy, and bread. the average american gains 7-10 pounds yearly over the holiday season. 16% of US adults have high cholesterol. 7 in 10 people do not exercise regularly. over 1/3 of red white and blues are obese. stick to the sidelines and avoid this fate since it’s not only american statistics of concern….haven’t you heard 1/11 Ontarioan adults over 20 have diabetes…but dont forget to sneak in for brown rice, lentils and beans.

xox dr millie lytle nd

millie says give yourself a present every day

give yourself a present everyday. no need to wait for christmas, birthday or a much deserved IOU from a friend who stayed in your apartment for a month when you can choose to love yourself daily. aquisitions to yourself come in all sizes, shapes and prices but the best ones are the ones that feed your soul, allow you to take time out, listen to the birds singing in your head without exhausting the pocket book. agent dale cooper chooses a cup of hot black coffee for his daily gift to himself as it allows him to unwind and so can yours be a cup of skullcap tea, a 10 minute day dreaming break, a 5 minute nap, a 45 minute walk in the country, a hand or foot massage with the best scented moisturizer, a cuddle with a friend, 100 deep breaths, a bowl of berries, a eucalyptus bath, a 20 minute sauna. whatever the form the gift comes, let it be enlightening, relaxing and cheap. regift daily.

xox dr millie lytle nd

millie says on the 12 days of christmas

on the 12 days of christmas my true love gave to me 12 essential B vitamins. essential because they are necessarily consumed in order to thrive. while there are gaps between the Bs due to the fact that some were originally deemed as vitamins and later discovered are nucleotides, others are non essential- as the body doesn’t need them consumed since it or another organisms’ bodies synthesize them. a long list of 22 Bs plus an additional 7 bi-nomialed roster exists but the currently accepted by nutritional standards is this:

note: Left off this usual list of multi Bs are the following purposeful yet contraversial Bs: Inositol, Choline, Carnatine, Laetrile, Lipoic Acid and PABA each have their own therapeutic function though potentially have side effects greater than the those on the Bs of B complex.

xox dr millie lytle nd
http://en.wikipedia.org/wiki/B_vitamins#List_of_B_vitamins

Vitamin	Name	Deficiency effects
Vitamin B1	Thiamine	Deficiency causes Beriberi. Symptoms of this disease of the nervous systemWernicke’s encephalopathy irregular heartbeat, and edema (swelling of bodily tissues). Heart failure and death may occur in advanced cases. Chronic thiamine deficiency can also cause Korsakoff’s syndrome, an irreversible psychosis characterized by amnesia and confabulation. include weight loss, emotional disturbances, (impaired sensory perception), weakness and pain in the limbs, periods of
Vitamin B2	Riboflavin	Deficiency causes Ariboflavinosis. Symptoms may include cheilosis (cracks in the lips), high sensitivity to sunlight, angular cheilitis, glossitis seborrheic dermatitis or pseudo-syphilisscrotum or labia majora and the mouth), pharyngitis, hyperemia, and edema of the pharyngeal and oral mucosa. (particularly affecting the (inflammation of the tongue),
Vitamin B3	Niacin	Deficiency, along with a deficiency of tryptophan causes Pellagra. Symptoms include aggression, dermatitis, insomnia, weakness, mental confusion, and diarrhea. In advanced cases, pellagra may lead to dementia and death.
Vitamin B5	Pantothenic acid	Deficiency can result in acne and Paresthesia, although it is uncommon.
Vitamin B6	Pyridoxine	Deficiency may lead to anemia, depression, dermatitis, high blood pressure (hypertension), water retention, and elevated levels of homocysteine.
Vitamin B7	Biotin	Deficiency does not typically cause symptoms in adults but may lead to impaired growth and neurological disorders in infants.
Vitamin B9	Folic acid	Deficiency results in a macrocytic anemia, and elevated levels of homocysteine. Deficiency in pregnant women can lead to birth defects. Supplementation is often recommended during pregnancy. Researchers have shown that folic acid might also slow the insidious effects of age on the brain.
Vitamin B12	Cyanocobalamin	Deficiency causes macrocytic anemia, elevated homocysteine, peripheral neuropathy, memory loss and other cognitive deficits. It is most likely to occur among elderly people as absorption through the gut declines with age; the autommune disease pernicious anemia is another common cause. In rare extreme cases, paralysis can result.

new folic acid guidelines as much as 5mg per day

New folic acid guidelines for health-care professionals were produced by a
multidisciplinary panel of experts from the Society of Obstetricians and
Gynaecologists of Canada (SOGC) and The Motherisk Program at The Hospital
for Sick Children. The Guidelines are a new standard for Canada,
recommending higher levels of folic acid supplementation with a goal of
further reducing the rates of neural tube defects such as spina bifida and
possibly some other common birth defects.

The Guidelines, based on recent research findings that update previous
medical knowledge about the link between folic acid and birth defects, note
that some of the most prevalent birth defects could be dramatically reduced
if women further boosted their intake of folic acid and multi-vitamins for
at least three months before they become pregnant. “The Guidelines state
that doctors should recommend folic acid supplementation levels for women
planning a pregnancy based upon dietary, health and lifestyle factors.
Specifically, to protect the majority of babies from neural tube defects,
some women will need 5mg per day of folic acid, rather than the 1mg which is
currently included in most prenatal vitamins. The Guidelines also urge the
federal government to consider nearly doubling the level of folic acid
fortification currently applied to a range of flour products” (SOGC, 2007,
December 12).

For more information and to download the guideline see:
http://www.sogc.org/media/advisories-20071212_e.asp

millie says practice makes good

practice makes good. making good choices, especially over the holidays can be a daily or hourly challenge on the to do list of dietary life. while restricting yourself is cruel, overindulging on empty calories day in day out will mess a body about, leaving nothing but regret and irritability to overcome at new year’s tone. move your health forward, now and all year ’round by resolving moment by moment to take the healthier choice like second helpings of green veggies and squash, the side salad, 1/2 a desert now and another half later, alternating a glass or two of water with the wine, the hazelnut not the jelly or mousse, the whole grain bread, a family walk, cranberries from scratch rather than a can, skipping a round of chocolates, the fish, the lentils…always choose the lentils for goodness sakes!!!

xox dr millie lytle nd

millie says level off the edge

level off the edge. irregular eating habits can really throw blood sugar, insulin and serotonin into a spin. not only does starvation sabotage productivity and performance it also sends mixed messages to hold onto as much permanent energy as possible (fat) and lose the mind. slow down the whirl by eating regular meals. Studies show that eating every 2-3 hours, including a healthy breakfast, lunch, dinner and 2 snacks is an effective way avoid cravings, motor agitation, nervousness and emotional instability. a balanced one-plate meal consisting of protein (beans, sprouts, nuts, seeds, meat, fish, eggs, yogurt, cottage cheese), complex carbohydrates (berries, greens, yellow-orange-red vegetables, whole grains, beans, nuts, seeds) and healthy fats (cold water fish, olive, coconut, flax, nuts, seeds, avocado, nut butters) will provide a solid foundation for stress reduction. so buck up and eat.

xox dr millie lytle nd

millie says brassicas’ boasts boost

brassicas’ boasts boost. a daily bite from of a raw cruciferous vegetable has been shown to lower estrogen and androgen levels in both sexes due to a family of enzymes called aromatase inhibitors found in collards, cauliflower, broccoli, cabbage, bok choy, brussel sprouts, etc. hormone related illnesses are exceedingly common in north american society but present in a variety of ways for men and women. in the XYs conditions such as uterine fibroids, ovarian cysts, fibrous breasts and cancer, low progesterone and a stubborn battle of the bulge, though potentially genetic in nature can be reversed with a daily diet rich in indole-3 carbinols from raw cruciferous vegetables and phytoestrogens found in passion flower and chamomile tea, fermented soy products and flax seeds. likewise in the double Xs estrogen-linked illnesses such as prostate enlargement or cancer, low sperm count, breast tumors, abnormal testosterone levels can be crushed with regular cabbage crunch. Despite these positive benefits, this family of vegetables when eaten raw (best for cancer prevention) have been shown to be goitrogenic and can potentially slow down the uptake of iodine in those susceptible to low thyroid. So keep up with your individual health in mind when choosing the best method of preparation by going for 1 cup of raw in normal thyroid or 1/2 cup of lightly cooked but not nuked, for abnormal thyroid or history.

xox dr millie lytle nd

millie says listen from the inside out and outside in

listen from the inside out and outside in. employing meditations on a daily basis is a healthy way to reduce stress and enhance health. despite its benefits spending 45 minutes meditating can be a time consuming bother leaving only the converted and enlightened with a daily practice. Enlist the sense of listening to space out in a time efficient way. start by sitting in a comfortable position, and spend 10 seconds or as long as it takes listening to the mechanics of the body, all sounds internal. gradually tune into concentric circles of space and time, lending an ear to the room, the building, the street, intersection, neighbourhood, city, province, country, continent, hemisphere, planet, galaxy, universe. then in reverse order, finally return to the self. it’s busy relaxing in quiet noise.

xox dr millie lytle nd