Most of us understand the connection between chronic stress and cortisol.  Long term, emotional stress increases cortisol levels and generally wreaks havoc on our neuroendocrine and immune systems, making weight loss virtually impossible.  In fact, elevated cortisol triggers inflammation at the cellular level, and guess what?  Inflammation at the cellular level is where all of the nine degenerative disease processes begin.  Strike 1.

Over time, elevated cortisol compromises our thyroid functioning and hormonal balance.  This can make any perimenopausal woman feel like she is losing her mind while sitting in a heated oven.  Chronically elevated cortisol triggers thyroid dysfunction, which is also an underlying cause of panic disorder, anxiety, and depression (for which people are often misdiagnosed and inappropriately treated with psychiatric meds).  Strikes 2, 3, and 4.Elevated cortisol also triggers a cascade of hormonal events that contribute to aging, causing you to look older faster.  The connection between cortisol and aging is well founded in research, and we even know that chronic stress shortens our telomeres.  Strike 5.

So what can you do about it?  First, put down the CortiSlim.  At least 85-90% of your health and about 85% of your longevity is determined by your lifestyle choices.  The more informed you are, the more likely you will be to make better choices.

Some of the primary symptoms of adrenal fatigue are ongoing lethargy or sluggishness, feeling tired and wired, sleep disturbances, weight gain, acne, hormonal imbalance as evidenced by PMS and perimenopausal symptoms, salt cravings, poor immunity to colds/flus, and carb cravings.  If you identify with any of these symptoms, here is the best plan of attack.

First, you need to get an objective, baseline level with a good adrenal test.  I recommend The Stress & Resilience Test, which involves spitting into a tube several times over the course of 24 hours, sending it off, and getting your baseline cortisol levels tested.  This is the most accurate, effective way to know your cortisol levels throughout a 24 hour period.  You can have this done through your physician, but there are a number of other health and wellness outlets that offer this type of testing.

One of my favorite fitness clubs in Boca Raton, Life Time Fitness, is now offering The Stress & Resilience Test.  This test is an excellent way to get a better physiological snapshot of your stress levels.  Life Time Fitness is one of the most advanced, luxurious fitness clubs I have ever visited, and their services are at the leading edge of preventive health.  Check out the resort style swimming pool at the Life Time Fitness location in Boca Raton, FL. Not a bad way to relax after a workout, eh?

Their Registered Dietician, Lori Kaufman, is a real pro at interpreting these test results and helping clients lower cortisol through healthy lifestyle choices.  You can contact her via email lkaufman@lifetimefitness.com.  Better yet, you can give her a call at  561-208-5971 to schedule testing.  The resort style, luxury amenities at Life Fitness are unsurpassed by any fitness club I have ever visited.

After you get a good baseline, take a look at some of the top hidden causes of elevated cortisol levels and some of the most effective ways to fix the problem.  Chronic stress is a heavy hitter when it comes to adrenal fatigue, but there are some other major players in the dugout.  I have written extensively about emotional stress and health in my article on Cortisol, stress, and motherhood.  For now, allow me to introduce you to a few of the hidden superstars so that you can boot them out of the game.

The Sneaky Six 

1.  Food allergies and sensitivities

Hidden food sensitivities can trigger a stress response and elevate cortisol in the long run.  I have had the ALCAT done and found some hidden food allergies that surprised me.  Who knew that I had a severe immune response to cherries and gliadin?!  Knowing your hidden food sensitivities can often explain chronic, ambiguous health problems and will help keep cortisol levels in check.

2.  Cardio Queens Beware

Over-exercising increases cortisol levels.  You’ve probably heard this before, but conventional approaches to exercise keep you on that dreadmill.  Did you know that distance treadmill running increases cortisol more than any other exercise?  Ditch the dreadmill and hit a higher intensity level.  For 7 minutes, see how many burpees you can do without stopping.  You’ll never think of the elliptical machine as a workout again. Read more about Cortisol, running, and weight loss here.

3.  Sleep Deprivation

Elevated cortisol disturbs sleep, and sleep deprivation elevates cortisol (and makes us all feel like drop kicking anyone who crosses our path).  This is a nasty cycle that you do not want to start, so make sleep a priority in your life.  Normal cortisol levels should be higher in the morning and lower at night, but those with adrenal fatigue have the opposite patterns.  Cortisol is highest in the evening or in the middle of the night, causing problems falling asleep or night time awakenings.  Some people need less sleep than others but despite all of the great sleep research out there, we still don’t know why this is the case.

4.  Legal and Illegal Drugs

Prescription medications and illegal street drugs can all increase cortisol.  This doesn’t mean that you should ever stop taking your prescription meds, but you should be aware of the connection here. Nicotine is a legal drug, so I am including tobacco use here.

5.  Limit Happy Hour

Alcohol can increase cortisol.  I hear women talking about how hard it is to lose weight almost every day, but when I ask about alcohol their eyes light up.  ”Yes!  I love my wine!”  Bingo.  There is nothing wrong with the occasional cocktail, but having a drink or ten every day brings fat burning to a screeching halt.  We generally assume that alcohol causes weight gain due to excess calories, but this isn’t necessarily the case.  Alcohol can increase cortisol, causing your body to flip a hormonal switch from fat burning to fat storage.  Read more about the Cortisol and alcohol connection here.  Women beware-having a few drinks each night causes early morning awakenings.  

6.  Poor Nutrition

Skip the fast food, all trans fats, and any refined sugars in your diet.  *Remember that alcohol is the fastest acting sugar.  Poor diets that include these nasty additives will increase your cortisol in the long run.  It can truly help to harness the power of a registered dietician who is well studied in the connection between cortisol and nutrition.  One of the best professionals in the Boca Raton area is Lori Kaufman, RD, located at Life Time Fitness in Boca Raton.  Contact information is listed above.

Speaking of trouble shooting, here are some of the most effective ways to lower cortisol levels (or keep them in check).  Skim through these to see if any of these apply to your adrenal testing results.

1.  Cortisol and phosphatidylserine (Seriphos)

This supplement deactivates circulating levels of cortisol.  I generally take anywhere from 200-500 mg of pure phosphatidylserine after an intense workout or a longer run.  Charles Poliquin recommends no more than 3500 mg per week.  If I have trouble falling asleep, I usually take about 200 mg before going to bed at night.

2.  Omega 3s

Most people know that fish oil is a must, but few understand the amounts that we need.  You can use fish oil as an anti inflammatory, but it should be taken in higher dosages (if you are injured, take 9-10 GRAMS (not milligrams) daily to offsest inflammation.  You’ll be surprised with the results.

3.  Greens

Green vegetables generally decrease inflammation, so eat plenty of them and add a good greens supplement to your shake after a workout.  Here is a super post workout shake recipe:  Cortisol and Post workout shakes

4.  Shorter, intense workouts

I used to run 4-6 miles a day.  The more, the better.  I did this for years and caught every cold in my daughter’s classroom until I realized there was probably a better way.  You can read more about Cortisol and your immune system here.  As a recovered cardio queen, my workout times range anywhere from 8-20 minutes, and my results are better than ever.  Resistance training increases BDNF in the brain, which is much like Miracle Gro for your brain cells.  BDNF happens to counteract circulating cortisol in the brain, which is enormously important since cortisol can potentially shrink your hippocampus (hello, depression and memory loss).  Bonus: no colds.

5.  Meditation

Daily meditation is one of the most effective ways to decrease cortisol levels.  Read more about Cortisol and meditation here.

6.  EmWave™

In my clinical practice, I began using the EmWave with clients about 3 years ago.  This invaluable tool measures heart rate variation and was created by the Institute of Heartmath, the world renowned leader in mind body health.  Research on the EmWave has shown that daily practice can decrease cortisol levels while increasing DHEA.  Increasing coherence literally changes the energy field that exists within the 3-5 foot parameter surrounding your body.  Win-win.  Nowadays, my husband and I both use the EmWave to increase coherence levels so that we can operate within “the zone” every day.  Read more about the EmWave the the science behind this amazing device here.

7.  Take a nap.

A nap really can do wonders.  You can significantly decrease cortisol levels with a 20-30 minute nap.  Most humans have a basic need for a nap around 2-4pm in the afternoon.  For some reason, Americans tend to override that need and minimize the need for sleep.  Be a maverick and take a nap.

8. Sex

Yes, you read that correctly.  Having sex 2-3 times a week can significantly decrease elevated cortisol levels by  harnessing the power of your parasympathetic nervous system.  No joke.  I don’t need to remind you that I’m talking about safe sex, do I?  No further instruction needed.

9.  Fun

How much fun do you have?  How often do you play?  Most people forget how to do this.  When I ask friends what they do to “play,” they often say that they sit on the beach or go to a spa.  Both are great for relaxation, but neither is a form of active play.  Active play includes sports, reading/writing, games, or any other activity that puts your brain into beta wave mode (alert attention).  Get out of your left brain and learn how to play better.  A great read on this topic is Deep Play by Diane Ackerman.

That’s all from this Boca Raton blogger today, folks.   If you live in this area, visit Life Time Fitness on Yamato Rd, just west of I-95 and Congress Ave.  Better yet, call Lori Kaufman to kick off your Stress Awareness month. This club is the cleanest, most advanced fitness facility available.  Ciao for now!

That’s all from Boca Raton today, folks.  My brain stopped working after the most wicked WOD ever at The Station this morning. After 4 amraps of countless power cleans, jerk cleans, pull ups, burpees, thrusters, box jumps, mule kicks, and pushups, I am fried.  DEEP FRIED.  Ciao for now….

It’s time to throw that albatross into the gutter, ladies.  Don’t waste your life worrying about every little inch of your body (unless you are legitimately overweight) when the people you are trying to impress are already impressed.  Just to be clear, a body image problem is a ridiculously time consuming concern with weight and curves when there need not be concern.  If you need to lose weight, lose weight.  Map out a plan and do it instead of thinking about it all the time.

If you are easily offended, skip this one and read something else.  If you have some body image issues in your life, read it at all costs.  This is the most hilarious, reality based opinion written by a guy who has nothing to lose by writing these words.

You’re welcome.

The Post That Could Cure Your Body Image Issues

That’s all for today, folks.  We hit the Lemongrass Bistro near Mizner last weekend, and can I just say that this is my new spot? The thai garlic chicken is to die for, no joke.  If you live here in Boca Raton, go there.  Ta-ta for now!

Yes, I know that it has been too long since I posted here.  Spring Break happened, and Savanna was out of school for 10 day.  My web page seemed to get Sandboxed by Google temporarily, thank you spammy comments.  Then, my grandfather died.

Here is a rundown of the highlights I want to share with you today.

1.  Funniest Blog Post I Have Ever Read.  Thank you, Beastmodal.  I am adding you to my blog roll today.

2.  I am addicted to this song.  Love.

3.  I have turned into a Crossfit junkie.  It is so awful and awesome at the same time.  Thrusts, kipping pullups, headstand pushups, I love it all.  Case in point below.

4.  Spectacular new shoes that make my day better and help me run faster from the scary dog down the road.  Thank you, Inov.

5.  My grandfather was buried yesterday.  He was a WWII foot soldier under Patton and a very accomplished man.  At his funeral, the 21 Gun Salute for a fallen WWII veteran was done to honor his service.  Every time I see the American flag, I will think of him.

6.  I went for a run this morning and spent some time at sunrise saying goodbye to him.  It was such a spectacular sunrise that I took a quick photo.  Do you believe in angels?  I do.

7.  True, so very true.

8.  I kept waking up last week and broke out, so I am sure that my cortisol levels were high from too much Starbucks and too little sleep (plus stress). Favorite new supplement to lower cortisol.

9.  Sometimes, a photo unexpectedly captures a person’s soul on film.  Thank you, iPhone.  Who knew such spectacular photos could come from a phone?

The Mona Savanna

That’s all from Boca Raton today, folks.  This just in:  that little tooth that broke my heart twice fell out at school today.  During line time while doing calendar.  I will miss that little tooth.  Ta-ta for now!

I had invited a few friends to join me at LifeTime Fitness in Boca Raton for a special event with the Tae Bo legend himself, Billy Blanks.  He is soon releasing a new Tae Bo DVD series, and LifeTime Fitness partnered with him to promote the program.

Did you do Tae Bo back in the late 1990s?  I remember those workouts like it was yesterday.  My college friends and I used to pop that DVD into the fitness center and Tae Bo our hearts out in our effort to offset the pizza with drinks we would have later.  We would limp back to our dorm rooms afterwards, wondering how anyone could finish one of those DVDs.

I couldn’t help but wonder what it would be like to work out with Billy Blanks now, in 2012.

I have news for you, folks.  The legend lives on.  Billy Blanks delivers a dynamite workout, and he hasn’t aged one day over the past 15 years.  Hell, he might even look younger now than he did in 1998.  At 56 years young, Billy Blanks can still outperform, outexercise, and out punch any 20 year old.  He ageless, strong, and powerful, and he can still bring it.

Blanks made a stylish entrance at Life Time around 9AM with his Tae Bo team in tow.  When he arrived, I could actually feel the energy shift.  Blanks is one of those people whose powerful presence turns heads.  He quickly disappeared to prepare for the live, 90 minute Tae Bo fiesta that followed.

By the time he reappeared in his workout garb, the gym floor was nearly pulsating.  He was dressed in normal workout garb, but the workout itself was far from normal.  What followed was the most amazingly fun, flash mob style, Tae Bo sweat session ever sweated.

We had a LIVE DJ on the gym floor who kept the energy flowing with fantastic music, and I was surrounded by several good friends.  By the time he got started with the workout, I was so excited to meet the infamous Tae Bo guru that I nearly levitated.

His moves are similar these days, and the pace is just as fast, if not faster.  We started out with some not so basic warmup moves, and I could tell this guy was no joke.  At times, he stopped the DJ to practice the move again. We kicked, punched, and kicked some more until I became so fantastically sweaty that I was afraid someone may slip in the area around me.  No joke.  It was the sweatiest sweat I have ever sweated, and I am no wimp when it comes to cardio.  I can run 5-6 unbroken miles and WOD my ass off at Crossfit, but this was a real test of endurance.

During the last 15 minutes, he surprised me by pulling out some serious dance moves, the kind of dance moves that took me right back to my 20s when we knew how to really break it down.  It was like being a part of the biggest flash mob ever coordinated.  Under any other circumstances, this would be pretty cheesy, but it was amazingly fun.  Note to self:  mark “dance with large flash mob” off of bucket list.

As it turns out, Billy Blanks is also a very interesting person with an amazing story.  He grew up with 15 brothers and sisters, and he was labeled with dyslexia at a very young age.  As a result, he was placed in the same class as disabled children, most of whom were missing limbs or a chromosome.  When he discovered fitness and began to practice Karate, he found a place of strength and identity that soon led him to become a the national Karate champion in 1975.

At that time, he was noticed by a Russian ballet company who asked him to train as a ballerina for their production of the Nutcracker.  Blanks knew nothing about ballet, but he agreed to train with the company because he wanted to be able to “turn” in Karate and martial arts.  Few martial arts champions could turn well in that sport, and he wanted that extra edge.

What later evolved was a mixture of Karate, martial arts, and a touch of the dance that we now know as Tae Bo.  Blanks created the idea from his basement in Massachusetts, where he perfected his technique and rhythm to fast paced music.  Blanks then set out to help people get more fit with his new creation, an exercise program he named Tae Bo.

Blanks shared his philosophies about fitness and overall success in life, and he highlighted the importance of using exercise for stress reduction.  He also talked about the importance of building confidence, monitoring negative thoughts, and staying authentic.  I found it refreshing to hear someone talk so much about these truths.  If you are a follower here, you already know that I agree wholeheartedly.

Several hours later,  he left every person feeling sweaty, spent, and inspired.   Billy Blanks is the nicest, most motivating, yet humble fitness celebrity I have ever had the pleasure of meeting.  His story illustrates the power of exercise and the possibilities it can bring into anyone’s life.  Committing yourself to excellent physical fitness brings magical effects on your physical, mental, and emotional health.  Sometimes, it even inspires a personal revolution.

That’s all from Boca Raton today, folks.  I love meeting people who create such success for themselves by helping other people.  Never underestimate the power of exercise to expand your horizons, improve longevity, sharpen your mind, and even change your life course.  Question:  15 years from now, what will you have created?  Think about that.  Ciao for now!

A couple of weeks ago, I decided to try Crossfit Hardcore in east Boca Raton with a group of friends.  I have heard about Crossfit, and I have seen the hardbodied people who work out there.  They are obviously doing something really right.  I also hoped that it might be a new fitness outlet for me.  Running is my drug of choice, and I like mixing it up with kettlebells and P90X.  Weight training, however, is not my cup of tea.  I always feel nauseous and drained for the rest of the day, so I generally avoid the typical “weight training” style workout.

My adventure began several weeks ago.  Several friends and I dropped our kids off at school and headed over to The Station, one of the Crossfit Hardcore locations in east Boca Raton.  My ponytailed friends and I walked hesitantly into this garage style sweat shop filled with bars, plates, and at least 2000 tattoes.  There was a digital clock on the wall, a ridiculously shredded trainer, and just a few fit people standing around while waiting to start.  Right off the bat, I knew I had walked into an adrenaline filled workout where the medals of honor are blood, sweat, and tears.  I stood there nervously, wondering if this would be for me.  I was glad to be there with a few friends who were also new to Crossfit or I may have been too intimidated to stay there.  After all, I had no idea how to a “Powerclean” or  a “squat thrust.”  In fact, I wasn’t even sure what those were.  I felt like the new kid in class on my first day of school.

Two weeks, 9 workouts, 2 hand tears, 75 Power Cleans, and 80 squat thrusts later, I am here to tell you that Crossfit Hardcore is my new addiction.  I get it now.  I understand why people subject themselves to this fast but furious iron pumping, stomach churning workout using foreign jargon like “WOD” and “amrap.”  I think you have to experience the intensity to really catch the fever, but I’ll tell you how I went from a light weight endurance runner to Crossfit lover.

Day 1 

Before:  This place is totally intimidating.  How can I get a good workout in less than 20 minutes?  Will I bulk up like a beast?  I hope I don’t hurl.  WTF is a WOD?  What is Rx?  How do I put a plate on this bar?  What have I gotten myself into?  How am I going to get a good workout in less than 20 minutes?  

After:  I am sweating my ass off.  I can not get off of the floor.  That was the fastest workout ever.  My friends rock.  How many moms spend their mornings doing kettle bell swings with 35 lb kettle bells?  Maybe I’ll come back with them Wednesday.

Day 2

Before:  This place freaks me out.  Why am I nervous when that clock starts to count down?  What is a squat thrust shrug?  Can I even do a squat shrug?  How do I attach these plates?  Thank God I am here with friends or else I might feel like an asshole.  I can handle burpees, but what is a “pull up to chest?”  

After:  This sucks.  I hate pull ups to chest, and my chest muscles are liquified from dips.  I should have gone running.  I don’t want to metamorphose into a beast.  I might be pretty sore tomorrow. I hate this workout, yet I feel great.  I can not move my arms.  No Costco trip for me today.

Day 3

Before:  I am so sore that I can not move.  I’m not going to Crossfit today because I can not lift my arms.  I can’t even get to sleep at night because my muscles are hurting so badly.  Icy hots do nothing for me right now.  Did I pull something?  Is it me, or am I kind of liking this feeling?  I do kind of like this in a weird way.  Could I go today?  No, way too sore.  Never mind,  I am going today.  This is crazy.  Why do I get nervous every time?  One more sip of this coffee and I may begin levitating.  Can I move my arms enough to do this warm-up?  WTF is a “dub?”  I am crazy for coming here today.

After:  Wow, I worked through the pain.  I can’t believe that I just did 75 squat thrusts.  Did I really just do 75 squat thrusts?  And 50 chest to floor pushups?  DUBS suck, and yet I keep plugging away back here.  Has anyone told these people that most moms are NOT able to jump rope after childbirth without problems? What was my time? What is an Rx anyway?  Did I get an Rx?  What is the workout for tomorrow?  Can I look it up online?  I can’t take the suspense.

Day 4 

Before:  Does Alleve help alleviate muscle soreness?  I am no longer able to hold a hair dryer, hence my bad hair week.  Who cares?  No one at The Station, that’s for sure.  I could go in there with 4 inch roots, no makeup, and hairy underarms and no one there would notice.  This is a real gym, not a beauty parlor.  I am so sore that I have a cramp in my back.  Who cares?  I am going anyway.  I looked up the workout last night, and now I am freaked out.  I have no idea how to do a Powerclean.

After:  I just did 75 Powercleans in 5 minutes.  I never knew I could do that.  I also did 60 wall balls, 120 mountain climbers, and 180 ab mat sit ups in 15 minutes.  Did I mention that I just did 75 Powercleans in 5 minutes?  This rocks, these people rock, and this place rocks.  Life is a beautiful flower.  What are we doing tomorrow?  Is the WOD posted yet?

Day 5

How is it that after a lifetime of exercise commitment, I am just now discovering this place?  Could I really like this?  Is it a phase?  Nope.  I am totally gassed from the past four days, but I’m ready to roll with the WOD today.  Every single time that clock starts, I feel the same  nervousness I used to feel in a competition. ….and I LOVE IT.  Could I really be a Crossfitter?  I must be.  Where do I sign?

The sweaty aftermath with two of my favorite rockstar friends, Marlea and Sonya

That’s how it all went down, folks.  My workouts went from stale loaf to sizzling fiesta, and I am now a member at The Station (with a few hand rips to show for it).

My favorite part about this entire concept is the fact that I get an amazingly difficult, time effective workout in with a great group of people.  I am not your typical group fitness class participant-I find classes to be a waste of my time.  However, the competitive environment in Crossfit is motivating, inspiring, and competitive.  I also love the fact that it feels like a level playing field there.  I don’t feel like “a chick” at all-I am a Crossfit class member who is working my ass off alongside other Crossfitters working their own off.  It amazes me that buff men can work out alongside 60 year old women who have never stepped foot in a gym, yet both get an amazing workout.  The scalability factor is limitless.   The workouts are always different, and challenging, but never boring.

But here is the best part-when that clock starts, everything else stops.  It’s me against the clock, and I leave my losses from 2011 in the dust behind me.  Any remaining feelings of defeat dissolve.  There are no thoughts, just pure action.  I put all of my heart and soul into each rep, each set, and no one cares if I create a sweat puddle on the floor because they’re doing the same.  The trainer there walks around to make minor adjustments in our form and mechanics that make a big difference.  Time stops as I push myself far beyond anything I ever thought I could do.  When I finish the workout, I feel a sense of accomplishment and satisfaction that I haven’t felt in a long time.  It feels as if I’m meeting an old friend I haven’t seen in years.  Those feelings and the overall rush of the workout stay with me for the rest of the day, and I know that I am all the better for it.  That feeling of empowerment is priceless.

If you’re in the area, try Crossfit Hardcore.  If you’re not, find your own and give it a shot.  You’ll do things you never thought possible, I promise.

That’s all from Boca Raton today, folks.  Today was the best day ever.  EVER.  We started out early and went to the Boca Green Market, where I got a much needed replenishment of my very favorite skincare from Palm Beach Soaps.  Jo Anne is a real skincare guru, and she can answer just about any skincare question you may have.  THEN, you won’t believe who I got to work out with at Life Time Fitness.  Hint:  He created the Tae Bo revolution.  More on that exciting adventure soon-Ta ta for now!

A recent study conducted in the United States found that those who use sleeping pills were 4.6 times more likely to die within a 2.5 year time frame.  The study estimated that sleeping pills may have been associated with 320,000 to 507,000 excess deaths in the United States alone in 2010.  Note:  This information establishes an association, not a cause, but it raises a major health concern.

Even more interesting is this observation:  the higher the dosage, the greater the risk of dying.  Those who took between 18 and 132 doses of sleeping pills per year were 4.5 times more likely to die than those who did not use sleeping pills.  Those who took under 18 sleeping pills per year were 3.5 times more likely to die than those who did not take any.  The take home message:  it doesn’t take many to put you at risk for dying earlier than you should.

Sleeping pills are also associated with a greater risk of cancer.  Those who used hypnotics (sleeping pills) had a 35% greater chance of being diagnosed with cancer.

Scared yet?  I hope so.  This is frightening information, considering the sheer number of people who use sleeping pills.  The solution lies in finding the root cause of insomnia and other sleep problems and teaching people better ways to sleep soundly.  Sleeping pills usually alter your natural sleep cycles, thereby robbing your body of the necessary steps it needs to fully restore itself (and research has shown that cutting out even one of your four sleep cycles can cause psychosis and even death).

Nearly 50% of insomnia cases are caused by stress and anxiety (compliments of the National Sleep Foundation).  The vast majority of other causes are likely related to hormonal or neurotransmitter imbalances which likely stem from stress or behaviors used to cope with stress.  For example, alcohol use in women typically alters our sleep behavior faster than it does in men.  Not only does it alter the sleep cycle, we typically suffer from early morning awakenings.  Other medications and street drugs can cause similar or worse sleep problems.

Underlying hormonal imbalance and vitamin deficits can sometimes be the culprit.  Hormonal factors are a big cause of sleep problems for women due to the fact that our hormones are intricately connected with our neurotransmitters.  Some women are more sensitive to these shifts than others, so slight changes can cause big mood or sleep problems for some women.

Nutritional deficits can be the underlying cause of sleep problems, too.  If you have severe deficits in major vitamin families like Vitamin B, you won’t be able to convert serotonin to melatonin for sleep at night.  Problems that cause Vitamin B deficits include chronic stress, smoking, medication use, and poor nutrition.

The answers are different for everyone, but it’s important to identify the root cause.  A good first step is healthy stress management:  good nutrition, exercise, and meditation.  A second step is  finding a great physician with a background in preventive or functional medicine who can run a series of blood tests to measure various hormones and vitamin levels.  You can also order your own hormone testing through Life Extension Foundation (LEF.org) and take these to your physician.  High cortisol, low serotonin, or other imbalances can often cause insomnia.

The biggest problems can often be solved with one simple solution.  If you suffer from insomnia, consider taking these steps instead of relying upon sleeping pills.  Solving the real problem will help you get real, restorative rest and lower your risk of early death and cancer.

Read more on this study here.

That’s all from Boca Raton today, folks.  Exercise is one of the best ways to improve your sleep due to the fact that it decreases stress and rebalances your neurotransmitters.  Go for a 20 minute walk (at the very least) each day, or make like a rockstar and go to good Crossfit like The Station.  I’m really digging that place lately.  Ta-ta for now!

You’ve probably heard of the “dirty dozen,” or those fruits and vegetables that you should always buy organic.  These are the produce items that tend to absorb more pesticide and toxins than other fruits, so you should always buy these items from the organic section.  Did you know that there are also about a dozen seafood items you should avoid eating?

Rodale recently published an excellent article listing the 12 fish you should avoid eating.  The selection was based on a study conducted by the Food and Water Watch, a nonprofit which looked at a variety of factors surrounding toxicity levels and sustainability.  The study included all of the varieties of fish out there, how they were harvested, how certain species are farmed, levels of toxic contaminants like mercury or PCBs in the fish, and how heavily local fishermen relied upon fisheries for their economic survival. The result was a list of 12 fish that all of us should avoid at all costs, now known as the Dirty Dozen Fish.

1.  Imported Catfish

About 90% of our catfish is imported from Vietnam, where the use of antibiotics that are banned in the US are utilized to farm this type of fish.  Gross.  Catfish are bottom dwellers anyway, so unless you want to ingest a lot of crap from the ocean floor, you should avoid this one and try domestic catfish or Asian carp instead.

2.  Caviar

Sorry, caviar lovers.  Caviar has gotten dirtier and dirtier as the number of dams and pollution has increased in past years.  If you want to avoid mercury and PCPs, pick American Lake Sturgeon or American Hackleback/Shovelnose Sturgeon caviar from the Mississippi River system instead.

3. Atlantic Cod

This fish is so over harvested that it is one step above endangered on the International Union for Conservation of Nature’s Red List of Threatened Species. Pick something else.

4.  American Eel (bummer)

I was saddened to learn that American eel is laden with PCPs and mercury.  I love this type of sushi-until now.

5.  Imported Shrimp

Shrimp is the dirtiest out of the dozen. Over 90% of our shrimp is imported, so buy domestic only.  Cufone says, “Imported farmed shrimp comes with a whole bevy of contaminants: antibiotics, residues from chemicals used to clean pens, filth like mouse hair, rat hair, and pieces of insects, and I didn’t even mention things like E. coli that have been detected in imported shrimp.”  SICK.

6. American Flatfish (flounder, sole, or halibut caught off of the Atlantic coast)

This fish is so over harvested that the population is only 1% of the sustainable population level.  Avoid it.

7. Atlantic Salmon, both farmed and wild caught

This type of salmon is very high in mercury and is highly overharvested.  Opt for Alaskan, wild caught salmon instead.

8.  Imported King Crab

Most grocery stores confuse Alaskan King Crab with imported King Crab.  Over 70% of our King Crab sold in grocery stores is imported, so ask the person behind the counter whether it’s imported or not.  If so it’s not actually Alaskan King Crab, in which case you are eating an extremely overharvested fish from Russia.

9. Shark

Eating shark promotes overharvesting of this fish, which really screws up the ocean food chain.  Since a shark dines on everything under the sea, they are also very high in mercury.  Try Pacific Halibut or Atlantic Mackerel instead.

10. Orange Roughy

This fish is so overharvested that even Red Lobster won’t serve it anymore.  It’s also loaded with mercury.  Need I say more?

11.  Atlantic Bluefin tuna

Atlantic bluefin tuna has the highest level of mercury of any type of tuna.  If you must, eat US or Canadian caught albacore tuna instead.

12. Chilean Sea Bass

Most of these are caught by illegal US fisherman.  If we don’t stop eating this type of fish, it could be commercially extinct in about 5 years.  Chilean Sea Bass is also loaded with mercury, so opt for US haddock instead.

For the full article, please refer to the Rodale site here.

That’s all from Boca Raton today, folks.  I’ll write more about the best fish to eat next time.  So I tried CrossFit HardCore in Boca Raton today for the very first time at the new location on 1st Avenue, The Station.  Lance was our teacher, and this dude is no joke.  Lucky for me, I got to go with three rockstar friends, all of whom have kids in Savanna’s class.  It was fun and effective, and I might be hooked.  The verdict isn’t in quite yet-I’ll keep you updated.  If you’re in the area, definitely check it out.

German Plane Drops Chunks of Shit and Urine

Yes, seriously.

Can you believe that shit?  Sorry, I couldn’t resist.  That’s all for today from Boca Raton, folks.  It’s been a long week, and it’s only Tuesday.  More on the reasons why later…..ta-ta for now!