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been shown to increase alpha waves in the brain and also supports GABA levels that help balance the excitatory neurotransmitters. L-theanine can work within as little as 30 minutes and can also be used synergistically with the botanicals valerian and passionflower. Ashwagandha also works with L-theanine to produce a sense of calm. Because stress-induced shallow breathing causes oxygen deprivation, it is also helpful to consume lung-supporting supplements such as N-acetyl cysteine. NAC is a powerful building block for production of the antioxidant glutathione and acts as a mucolytic to break up mucus during the cold and flu season. Finally, B-complex is necessary to support brain chemistry and stress response, and individuals under stress often need extra B vitamins. Controlling Seasonal Weight Gain All too often when stressed we default to less than optimal dietary choices and start eating or drinking items that do not promote good health – especially during the holidays when we are surrounded by sugary foods. Yet, when we are anxious, it is more important than ever to consume items that help defend against the effects of stress. The best choice we can make is to reach for a drink of pure water and a piece of fruit to nurture our sweet tooth while providing some critical antioxidants and energy. This will help stop insulin levels from spiking, which occurs after a sugar binge. It is also very important not to miss meals. When stressed and hungry the body enters storage mode because it thinks it is in a famine state. Therefore, the body will store the calories from the next meal consumed as fat. When willpower weakens and we succumb to the wide array of unhealthy foods we encounter at holiday gatherings, it can be helpful to turn to nutritional supplements that will stop the roller- coaster effect that occurs with blood sugars after consuming high glycemic foods. This insulin spike can cause depression and increase weight gain. Nutrients that help support healthy blood sugar levels include chromium, vanadium, and cinnamon extract. I call chromium "willpower in a bottle," since by stabilizing blood sugar it helps decrease carbohydrate cravings. Cinnamon has emerged as a botanical that plays a role in healthy blood sugar levels. White kidney bean extract (Phase 2) also is useful for helping digest starch. Researchers conducted a series of studies to test Phase 2's ability to inhibit starch-glucose absorption. They plotted the "area under the curve," a measure of glucose absorption, after the consumption of various starch meals with and without Phase 2. In one study, the area was reduced 57 percent; in another it was reduced 66 percent. With a small group of college students the area under the curve was reduced 85 percent compared to placebo. Another technique for helping to reduce the damage done by high-refined carbohydrate meals is to consume powdered or encapsulated fiber (about 10 grams) to offset the effects of the low- fiber meal. This helps lower the glycemic load during occasional indiscretions. Exercise also is crucial to both maintaining a healthy weight and a sense of well-being. Just two, 10-minute activity sessions per day will help burn calories. By maintaining and building lean body muscle tissue, which is caloric hungry tissue, the body burns calories both while at rest and while exercising. Abby's Magazine - November/ December 2014 | Page 21