IODINE

The trace mineral iodine is well known for its crucial role in enabling the body's manufacture of vital thyroid hormones, but it is also important for the health of the immune system and for optimal brain function. It is widely believed by many authorities that iodine deficiency should never be seen in the affluent West, although this problem affects millions throughout the developed world.
Some nutritionists argue, however, that this conventional view is too optimistic, because the content of all minerals in foods is heavily dependent on the mineral content of the soil from which those foods are derived. The assumption must therefore be that the continuing de-mineralisation of farm soils has led to a reduction in the amount of dietary iodine commonly consumed.
Fish and other seafood, however, remain a relatively rich source because these ocean creatures concentrate the sea's iodine in their flesh. Though not commonly eaten in the West, seaweed, or kelp, is also an excellent source of iodine for this reason, and is readily available in the form of a dietary supplements. Dairy products and certain meats may also be a good source, particularly where iodine is routinely added to farm animal feed. But in countries, including most of Western Europe, where animals are grazing fields growing on iodine depleted soils, levels are likely to be much lower. So even in the West, those not including fish or seafood in their diets, and not using iodised or sea salt, may be at real risk of deficiency.
In an effort to compensate for low levels of dietary iodine, the mineral has been routinely added to ordinary table salt in the US for many years. But the practice is not as common in the UK and other European countries, where specially iodised or natural "sea-salt" has been marketed more as a luxury alternative. The problem of insufficient dietary iodine has been compounded on both sides of the Atlantic, however, by increasing concern about the possible adverse health consequences, particularly high blood pressure, of excessive salt intake. Many nutritionists, however, regard these fears as exaggerated, and believe that any such potential problems are far less serious than the consequences of an insufficiency of iodine, and may be easily resolved by the use of the low sodium salt alternatives available.
Iodine, however, cannot in any case be regarded as a luxury. Its essential function lies in the production of the vital thyroid hormones; thyroxine, sometimes known as T4, and tri-iodothyronine, or T3. And as is well known, these hormones are crucially important in ensuring a healthy metabolic rate and the release of energy from food; so an underactive thyroid gland is commonly the villain in cases of excessive weight gain, particularly where this of sudden onset, and in cases of difficulty in losing weight even when following a sensible reducing programme.
A healthy thyroid gland is also crucial for the optimal functioning of the immune system. But perhaps even more importantly, iodine deficiency is also known as a major cause of avoidable brain damage; a problem which the World Health Organisation has estimated to affect an astonishing 50 million people worldwide. Sadly, many of these cases occur in children whose mothers were iodine deficient in pregnancy, resulting in a condition of severely retarded brain development known as congenital hypothyroidism, or "cretinism". Even where such catastrophic consequences are avoided, iodine deficiency in childhood may also have serious effects on the developing brain, leading to low energy and motivation for learning, and measurable impairment of IQ scores.

ORGANISING THE KITCHEN

PANTRY OR FOOD SHELVES: Put like items together, soups in one place, and canned vegetables in another and canned fruits all together, pasta in one place—you get the idea. Everything has its place so when you need it you will save time and easily be able to see what you have. (It just might scream 'take out' pizza night.) If you haven't done this for awhile it is a good idea to make sure the cans or bottles are still good by checking expiration dates and check to see it is bulging. If it is, it is definitely spoiled and you need to get rid of it.
Snacks basket :Place them in a basket at a convenient level to grab and go. Or if you have family members that you don't want to get into them, hide them. Lids: Do you have plastic or glass bowls used for storing left-overs? If the lids are always all over the place, put them in a basket by themselves which makes it easy to match to the bowl and eliminates hunting for the matches. If you keep the lids on the container that takes up a lot of space in your cupboard.
DISHES: Do you have enough room for all you have? Get metal stacking shelves that can double the amount of space in your cupboards. They come in many sizes and there are corner ones as well as straight ones that are adjustable. It is a good time to determine if you like or need all the dishes you have. If you see you never use some as you don't like them or you have too many for your needs or space; then donate to a charity.
Silverware drawer: Place the silverware in a container made for that purpose. Larger serving pieces can be placed next to it. Does your container slide back and forth as you open the drawer? A simple solution is to use sticky Velcro on the underside of the container—works great for bathroom drawers too where containers tend to want to slide about.
Pans: Place the ones you use most frequently toward the front of your shelf (if you hang them you have no problem with finding the right size when you need it). If you have pans with a finish that can be chipped or scratched paper plates between the pans prevents this from happening. If you have medicines in the cupboards check their expiration dates and make sure little children can't get into them. Have vases become squatters under your sink? If they belong in a different place, move them to their home. Kitchens are often the hub of the home so a well organized one makes everyone happy. While you are waiting for Spring, or if you live where it is already Spring check out those cupboards, take an inventory and Get Organized now.

WAY TO RELEASE STRESS

A well balanced diet is crucial in preserving health and helping to reduce stress. Certain foods and drinks act as powerful stimulants to the body and hence are a direct cause of stress. This stimulation, although quite pleasurable in the short term, may be quite harmful in the long run.

As stress naturally increases cellular activity and reduces the effectiveness of the digestive system it leads to nutritional deficiencies and therefore a diet of nutrient dense foods needs to be followed.

The recommendation is a 60-75% raw food diet, full of fresh fruit and vegetables, which not only supply valuable vitamins and minerals, but are also rich in compounds called flavanoids, which help to counteract stress.

Eat a meal high in carbohydrates
Carbohydrates trigger release of the brain neurotransmitter serotonin, which soothes you. Good sources of carbohydrates include rice, pasta, potatoes, breads, air-popped popcorn and low-cal cookies. Experts suggest that the carbohydrates present in a baked potato or a cup of spaghetti or white rice, is enough to relieve the anxiety of a stressful day.

Eat food high in fiber
Stress result in cramps and constipation. Eat more fiber to keep your digestive system moving. Your meal should provide at least 25 grams of fiber per day. Fruits, vegetables and grains are excellent sources of fiber. For breakfast, eat whole fruits instead of just juice, and whole-grain cereals, and filling foods like upma.

Eat more vegetables
Your brain’s production of serotonin, is sensitive to your diet. Eating more vegetables, can increase your brain’ serotonin production. This increase is due to improved absorption of the amino acid L-Tryptophan. Vegetables contain the natural, safe, form of L Tryptophan. Meats contain natural L-Tryptophan also, but when you eat meat, the L-Tryptophan has to compete with so many other amino acids for absorption that the L-Tryptophan loses out. The net result is that you get better absorption of L-Tryptophan when you eat vegetables.

Micronutrients are important
The key nutrients for stress are those that aid the adrenal glands, which are the tranquilising mineral, magnesium (best taken in the evening) and all the B vitamins, in particular, Vitamin B5 to prevent adrenal atrophy. Urinary excretion of Vitamin C increases under stress so extra should be taken to support the cells and immune function.


A good diet is always important, whether you are going through a stressful period or not. However, there are a few things you can do to boost your diet when you are dealing with a lot of stress.

Reduce fats (recommended daily intake is 20 to 30% of total diet)
Avoid too much sugar
Limit your intake of salt
Eat a variety of foods
Eat more complex carbohydrates
Maintain your ideal weight
Limit caffeine intake
Limit alcohol intake
Take a multivitamin tablet each day
Drink more water (recommended intake 1.5 to 2 litres daily)
Follow these basic guidelines as a general rule and when you are going through a particularly stressful time try to couple it with some extra physical exercise