Tossing, turning, staring at the clock -- sleepless nights are not only frustrating, but hazardous to our mental and physical health.

When, how and what you eat has the potential to either help or hinder the quality of your sleep. If you have problems falling asleep, staying asleep or wake feeling un-refreshed in the morning, check if one or more of your current nutrition habits could be disrupting your sleep:

1. Drinking coffee after lunch: Never consume coffee past lunchtime because different people metabolize caffeine at different rates. Enjoying your coffee early in the day will reduce the impact it may have on your sleep. (And don't forget, soft drinks, teas and chocolate are also caffeine sources.) When you do enjoy your caffeine dose of the day, choose a soy latte with one shot of organic espresso rather than coffee and top it off with cinnamon. One shot of espresso contains less caffeine than a cup of coffee and your bones will benefit from the soy milk.

Our ability to excrete caffeine decreases with age, so while you might have tolerated four cups of coffee a day when you were 20, you'll probably need to cut down as you get older. Always avoid caffeine if you endure anxiety, stress or depression. And if insomnia persists, consider going cold turkey.

2. Taking a pass on carbs at dinnertime: Who says you have to eat your carbs earlier in the day? Consume the right carbs in the right amount at dinner to improve your sleep. Consuming a moderate amount (about ½ cup or one fist serving size) of low GI carbohydrate such as sweet potato, brown rice, kamut pasta, legumes or quinoa with your evening meal can help to improve your sleep. Healthy carbs raise serotonin, our happy hormone, which also has beneficial effects on our sleep. Those of us with higher amounts of serotonin sleep better and longer.

More sleep-sabotaging habits after the jump.

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues and improve their overall health.

Dr. Turner answers all your detox questions.

Beginning the fall with a cleanse or detox is a fantastic way to jump-start your weight loss process, clear your complexion, improve digestion and optimize wellness. Toxicity of the liver and the digestive system makes us feel bloated, tired and generally unwell, which makes it tough to begin an exercise program and to stay motivated.

Weight Loss and Toxicity
The majority of the toxins in our body are fat-soluble. This means they are stored in our fat cells and may be released into our system when we begin a weight loss and exercise program. Another important factor to consider is that being thin does not necessarily mean being healthy and that the steps used today to achieve your weight loss goals must be safe, well-planned and executed. Now, let's tackle a few questions you may have regarding detox so that you can get started and successfully complete your cleansing program.

How long should I stay on the detox?
A minimum of two weeks is best for a cleanse. However, individuals with chronic symptoms or conditions (arthritis, endometriosis, chronic fatigue, fibromyalgia, etc.) may wish to continue for four to six weeks. Before beginning, and in order to avoid cheating or falling off the program, it is best to eat the foods currently in your fridge that will not be allowed in your detox program. Plan your meals to prepare for the detox, shop for specific foods and supplements and make sure all your social commitments are out of the way. Revisit The Hormone Diet for a detailed detox plan.

Which supplements should I take?

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues and improve their overall health.

Proper diet and nutritional supplements can benefit everyone suffering from allergies by boosting immunity and optimizing health. Allergies, ranging from sinus congestion and hay fever to asthma, dermatitis and hives are all symptoms of reduced immunity. Presented here are some recommended supplements and dietary advice to keep you sniffle-free!

Multivitamin/Mineral
A full-spectrum multivitamin and mineral product in a highly absorbable form is essential to ensure the foundation of health. Vitamins and minerals are necessary for proper growth, metabolism, digestion, immune system function, muscle and nerve function and detoxification processes in the liver. Scientific studies have shown that the majority of us are deficient in many essential nutrients because of poor dietary habits and other factors which may deplete nutrient levels such as caffeine, drugs, stress or pollution.

Acidophilus/Probiotics
Studies have proven that taking acidophilus helps to reduce the frequency and severity of infections. Acidophilus is the friendly bacteria that live in our digestive tract. This bacteria balance is affected by the use of antibiotics, the birth control pill or excess sugar and carbohydrate intake. Everyone can benefit from the use of probiotics for healthy digestion and immunity. Acidophilus has also been found useful in the treatment and prevention of skin conditions, allergies and thrush. Be sure to follow any course of antibiotics with supplements of acidophilus for double the length of time you took the antibiotics.

Each week, holistic nutritionist Joy McCarthy tells us about a common health problem she's seen in her practice and how she came to a solution.

This Week's Client: Angelina, 35, marketing director and mom of two
The Problem: Chronic fatigue syndrome.

Angelina wasn't unlike many women who feel completely burnt out from life: Juggling a full-time job, being a wife and mother, balancing an active social life and her volunteer work. But lately, Angelina said, she preferred sleeping to socializing. Her recurring exhaustion had been diagnosed as chronic fatigue syndrome (CFS) and she was tired of being tired.

The most common symptoms of CFS include recurrent fatigue, sore throat, low-grade fever, muscle and joint pain, depression and loss of concentration. Angelina had all those symptoms excluding muscle and joint pain. There are many causes of CFS ranging from having a lowered immune system, to depression, food allergies to stress.

As a holistic nutritionist, I will address the diet options that can help eliminate the causes and alleviate the symptoms of CFS. They benefitted Angelina immensely and also helped with her depression and boosted her immune system.

The immune system is said to have a very critical role in CFS. In fact, many people have chronic yeast infections as a result of a low immune system and Angelina was no different. My focus was to build her immune system first and foremost by cleaning up her diet.

Recommendations after the jump

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.

For many people, myself included, grabbing a latte is the high point of a day. You may occasionally give it up for a few weeks at a time, but the comfort and gratification from this basic pleasure doesn't keep you away from the local coffee shop for long. However, there are a few things you can do right now to make this unhealthy habit, a whole lot healthier:

1. Go for soy milk over cow's milk: Some sources suggest that cow's milk is a common food allergy that can contribute to eczema, asthma, sinus congestion or digestive upset. Soy is high in protein and in calcium. It is also beneficial for heart health, prostate cells, menopausal and PMS symptoms, bone density and sex hormone balance (due to its phytoestrogenic isoflavones). Breast tenderness, irritability and acne breakouts before menses can be lessened by having a cup of soy milk each day. Recent studies even suggest that soy protein contributes to fat loss and the maintenance of muscle during a weight loss program.


2. Top it off with cinnamon: Cinnamon is all the rage right now in the treatment and prevention of type 2 diabetes because of its insulin-sensitizing effects. Insulin instructs the body to store extra calories as fat if they are not burned off after consumption. An insulin-sensitizing agent is one that causes the cells of the body to have a better response to insulin, which ultimately lessens the need for excessive insulin secretion. A study published in Diabetes Care found that half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type 2 diabetes. It also reduces triglyceride, LDL cholesterol and total cholesterol levels among this group. Less insulin is beneficial beyond weight loss reasons and cholesterol control as avoidance of high insulin levels over long periods of time is linked to reduced risk of cancer (i.e. breast), Alzheimer's disease, high blood pressure, accelerated aging and heart disease.


3. Coffee: One cup a day is not that bad: New research confirms that moderate coffee consumption has possible benefits and may not cause us harm. These benefits include reduced risk for type 2 diabetes, gallstones, liver disease, colon cancer and Parkinson's disease. Studies show that type 2 diabetes is lower among regular coffee drinkers (two or less cups per day). In addition to the long-term health benefits, the immediate effects of coffee consumption include improved endurance in long-duration physical activities and higher, fat-burning effects before a workout.

If you've ever gone into the produce section at a health food grocery store, you've likely been confronted by a lot of leafy greens you didn't necessarily recognize or know much about. Don't be intimidated - even people well aquainted with leafy greens can often come across something they've never encountered before. But it makes for a good opportunity to expand your knowledege and add variety to your diet. So jump in!

One of the greens you may be unfamiliar with is dandelion greens. And, yes, it is the same annoying weed you work so hard to keep off your lawn? The fact is, the greens from this "weed" are actually quite tasty and good for you. They make an excellent addition to salads and can also be cooked in the same way spinach is prepared.

Dandelion gets its name from the French "dents de lion", or lion's teeth, which describes the jagged edges on the leaves. The "lion" part of the equation might be there due to the fact that the fluffy yellow flowers of the plant resemble a lion's head with its furry mane.

Dandelion greens are loaded with beta carotene, the carotenoid phytonutrient that is a precursor to vitamin A. Dandelion greens are considered to be the richest source of beta carotene in the vegetable kingdom! In fact, dandelion greens contain over four times the amount of beta carotene found in broccoli. They are an extremely nutrient-dense food. They contain almost double the vitamin K, twice the calcium and almost three times the iron as broccoli. That's a lot of nutrients. They're also rich in fibre, vitamin C, potassium, magnesium, phosphorus and the B vitamins thiamine and riboflavin.

Although we can get citrus fruits year-round, summertime seems to be the best season to enjoy their fresh tangy taste. After all, who wants to drink lemonade in winter?

Recently, someone asked me what was wrong with citrus fruits. The short answer? Nothing -- mind you, I wouldn't recommend processed orange juice, but as long as you can tolerate citrus, feel free to enjoy as much of it as you want.

The nutrient most associated with citrus fruits -- thanks to the orange juice industry -- is vitamin C. This antioxidant helps prevent the oxidation of cholesterol (which is linked to heart disease), wards off peptic ulcers, strengthens collagen, repairs artery walls and boosts the immune system.

Each week, holistic nutritionist Joy McCarthy tells us about a common health problem she's seen in her practice and how she came to a solution.

This Week's Client: Allison, a 28-year-old Public Relations Manager and self-confessed sugar addict.

The Problem: Allison suffers from occasional diarrhea, persistent constipation that lasts for weeks at a time, and severe bouts of abdominal pain and bloating. She was diagnosed with Irritable Bowel Syndrome (IBS) three years ago and was prescribed anti-inflammatory drugs. She came to me for a more natural solution.

Irritable Bowel Syndrome is one of the most common bowel disorders and affects more women then men. There are many other conditions that mimic IBS -- an imbalance of bacterial microflora, laxative abuse, candida, gluten-intolerance, excessive consumption of caffeine, too many carbonated beverages and food allergies can all cause similar symptoms, so it's important to seek professional guidance to rule them out.

One of the benefits green tea is often celebrated for is weight loss. I'm a little hesitant to promote this claim, to be honest. It's not that I don't think it works as there have been several studies over the last few years that have shown green tea to be effective in inducing weight loss, I'm just not a big believer in magic pills.

And as an advocate for overall holistic health, the idea that someone can add a few pots of green tea to a poor diet and expect to magically be healthy is insane. Your weight is a symptom of your health, but doesn't always indicate it exactly. A person with a wasting disease or parasites or even someone suffering from starvation is pretty darn lean, but I don't think anyone would dream of calling them healthy.

As regular That's Fit.ca readers know, my approach to weight loss is always to recommend turning the entire diet around: eat whole unprocessed foods, avoid sensitivities and hidden chemical ingredients and let your weight sort itself out (which it will). Return the body to a state of health and the symptoms (including excess weight) disappear.

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.


Don't let stress get the best of you. Use these simple tips for taming tension and increasing weight loss success.

Researchers have known for years that physical stress is detrimental to our health and well-being. However, it is only recently that psychological stress has become linked to a number of health complaints. In fact, a study conducted by researcher Paula Rhode, PhD and her colleagues revealed that higher stress and depression were linked with weight regain, typically due to seeking comfort from food, especially calories from fat.

How we handle stress is up to us, but it could make a difference in weight loss success. "Incorporating stress, and mood-management techniques into future weight-loss programs may help to prevent or delay weight regain that occurs as a result of poor coping and/or increased high-risk or unhealthy behaviours," Rhode revealed in the study.

How Stress Affects Us
Most of us are all too familiar with the feeling of being stressed: Your heart races, your breathing becomes rapid and shallow, your blood pressure rises and your hands become cold or clammy as blood flow is directed to your arm and leg muscles in preparation for escape. This is our initial response to stress, otherwise known as an adrenalin rush. The relaxation response is just the opposite: Breathing rate slows and deepens, muscles relax, blood pressure lowers, pulse rate slows down and more blood flow is directed to the organs of digestion. It is this state that is best for our mind and body.

Three Tips on How to Handle Stress Effectively after the jump

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.


If you ask a women if she has PMS, she might reply by saying, "No, but I'm sure my husband would say I do." Similarly, if you ask her if she experiences breast tenderness, irritability, cravings, water retention, weight gain, headaches, sleep disruption, acne breakouts, fatigue or other symptoms prior to her period, she might say, "Yes, I do, but isn't that normal?"

Countless women have no idea that their period should come and go, without symptoms, except the obvious - blood loss, each month. Some women even believe that PMS refers only to mood changes prior to their period, while others think the symptoms of water retention, sore breasts and irritability are normal.

These symptoms are not normal! Chronic symptoms prior to your period are not only troublesome, they're also detrimental and a clear indication of hormonal imbalance. This common misconception identifies two issues: Not only have we become so accustomed to hormonal imbalance that we are perhaps no longer able to identify balanced wellness, we are also out of touch with our bodies. This causes subtle messages conveyed by our symptoms to be missed and as a consequence, we also miss the opportunity to achieve better health.

What is PMS?
PMS (premenstrual syndrome) involves many different symptoms lasting a few days to weeks prior to the onset of menses. The symptoms, along with their intensity, can vary from month to month, but usually end after the first or second day of bleeding when the follicular phase of the menstrual cycle begins. The time before the menstrual flow, coinciding with PMS, is called the luteal phase. It begins at ovulation and continues until the first day of bleeding.

We know about 75 percent of women have PMS and that it's most likely to affect those between their late 20s and early 40s. Out of these sufferers, about eight to 10 percent require medical intervention to manage their mood and behavioral changes. Some women with premenstrual syndrome experience premenstrual dysphoric disorder (PMDD). PMDD is a form of premenstrual syndrome associated with severe depression, hopelessness, anger, anxiety and low self-esteem.

Recognizing PMS
The symptoms of PMS are both mental and physical.

Are you having a tough time winding down from your day when you hit the sack at night? Sleep expert Dr. Michael J. Breus offers some tips on how you can prepare both body and mind for a good night's sleep.

Q: Why do we need to power down before we go to bed?

A: The biggest thing people forget is that sleep is not an on/off switch. You don't just go in, turn off the lights and say, "I'm going to sleep now." You have to allow your body to slowly pull your foot off the gas and slowly put your foot on the brake. There's a process that has to occur. Naturally speaking, the body should take somewhere between 15 and 20 minutes to fall asleep. If you fall asleep faster than that, it's a good sign that you're sleep deprived.

Q: What kinds of mental and physical activities commonly get in the way of our brain and body being ready for sleep?

Feeling stressed? Andrea Donsky, co-founder of NaturallySavvy.com, explains how to eat to feel great and fight stress.

Q: How can food affect stress levels?

A: Believe it or not, they can. Certain nutrients such as L-Tryptophan are the building blocks for manufacturing serotonin – the feel good chemical – in our brain. Eating foods high in these amino acids, as well as B vitamins, magnesium and omega-3s, can help minimize the body's reaction to stress.

Q: Do certain foods contribute to stress while others relieve it? And which foods contribute to stress most and which foods minimize stress most?

A: Yes, the foods we consume definitely can help relieve our feelings of stress – or add to them.

• B vitamins: As the building blocks of our nervous system, B vitamins play an important role in brain functions such as mood and mental performance. Dark leafy greens and eggs are a good source of the vitamin.

The best stress-fighting foods after the jump:

Ephedra is an herb. It comes from a plant. It's a natural substance. Since it's natural, it should be just fine to take, right?

Wrong.

Hemlock, mercury, lead and asbestos are also natural, and you wouldn't ingest them. OK, ephedra certainly isn't as toxic as those, but it sure isn't good for you, and there are plenty of reasons not to take it.

But why bring this up? Wasn't ephedra banned?

Yes, in the United States. The FDA banned the sale of all ephedra-containing supplements in 2004 after accumulating evidence about its adverse effects, including a number of deaths. However, you can still find it in Canada. If you're not in Canada, there's always the Internet.

I actually discovered this by accident. The only supplements I take are omega 3 and vitamin D, and I get those at a grocery store. However, for the first time ever I wandered into a bodybuilding supplement store to see what was on the shelves to better understand what active people were taking in an effort to build muscle, lose weight, and boost performance. I don't want to take any of these things, but I do like to write about them.

Holy cow. The place sure had a lot of protein powder in it.

It also had ephedra, with a label affixed that said "For Nasal Decongestion."

What. The. Hell?

I said to the shopkeeper, "I thought that stuff was illegal."

Find out what the shopkeeper said after the jump.