Tag Archives: stress

Mitigating against chronic stress: A “Zensations” solution.

RHN Katie Reitsma of Live It Well Nutrition makes the distinction between normal stress response and ravages of protracted chronic stress.

For more on the Zensations product Katie is talking about, click the button below.

Zensations - mindful breath

To find out more about Katie check out: https://liveitwellnutrition.com/
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Mitigating against chronic stress: A “Zensational” solution

Stress is the beginning of a long lineup of disease within the body. When we experience stress, our life-saving mechanisms come to the rescue which means digestion shuts down, blood flow is rerouted to the muscles, hormones go wild, and it’s all a biological response for us to escape a sudden threat and survive. Short term stress is actually a good thing!

Here’s the problem: We live in an age where we have chronic stress. For some it’s financial stress, for others it could be due to relationships or the responsibility of parenthood. Stress is any kind of demand put on the body that’s beyond what it can cope with, so even extreme sports, heavy partying, or simply air pollution could put us into a state of stress where our body struggles to cope.

It causes us to experience:

  • A lack of sleep
  • Loss of sex drive
  • Indigestion
  • Low energy
  • Weight gain

Before we know it, being stressed slowly inches its way to becoming our new normal! We no longer expect to jump out of bed in the morning because for so many days, we’ve woken up fatigued. We blame it on adulthood, uninspiring careers, and so on. We grab a coffee to “wake-up” or manifest the everlost energy that was once so normal in our unjaded youth.

BUT WAIT!!! We can simply add powdered mushrooms and/or adaptogens to our morning coffee! Subtle adjustments can often be the catalyst for permanent change, so no need to throw out your coffee routine just yet! These ingredients work to settle and rebalance our stress response system so that we can embrace the day ahead with energy and cope with the small triggers like traffic or deadlines.

PURICA has a line of powdered drink mixes called ZENSATIONS that do this for you. You can drink it plain or add it to your coffee, making it more like a mocha! Evening Calm is one example of a double whammy: you get the calming effects of Red Reishi mushrooms as well as the anti-stress effect of ashwagandha. On their own, these herbs can be bitter to taste but PURICA has created a method that masks any bitterness or chalkiness completely! Having personally experienced improved coping abilities and overall mood upon adding this into my daily routine, I highly recommend this line of adaptogenic mushroom tonics! Life is meant to be lived, so live it well!


Registered Holistic Nutritionist Katie Reitsma specializes in prenatal and paediatric nutrition. She is the CAHN-Pro Board Director of B.C. and works collaboratively with sleep consultants, nurses, baby stores, and more. She is the Founder of Live It Well Nutrition where she also does consultations for a more personal look into your health. Check out  her Instagram for more!

3 Ways to Say Goodbye to Belly Fat

High levels of the stress hormone Cortisol have been shown to contribute to higher levels of body fat especially deep belly fat. Chronic stress, lack of sleep, excessive alcohol consumption and smoking are a few stressors that can lift cortisol levels and keep the body in fight or flight mode, which triggers the body to hold on to fat in self preservation.

The good news is that you can get rid of deep belly fat by following three simple steps.

1. Proper food combining.

Be sure to include a protein, fat, and carb in each meal with an adequate amount of fiber rich foods. When your meals are balanced, your hormones are balanced and your body will absorb the foods nutrients better increasing satiety and decrease the odds of overeating.

2. Control your portions.

When you need to learn how much is enough, invest in a digital food scale and weigh your proteins, fats and complex carbs when prepping your meals at home to learn what a healthy portion size is for you. In our super sized society what is common does not mean it’s normal. After just a few months of measuring with your scale you will be able to eyeball a portion when eating out and determine if it’s enough to starve, satisfy or stuff your hunger. When you’re really trying to lose those last 5-10 lbs. or drop five percent body fat, portion control is a must!

3. Eat frequently and consistently.

To lose access body fat and build muscle being consistent with your meal timing to help maintain proper blood sugar balance. I support the current recommendation of eating five meals per day rather than two to three large meals. This can be made up of three main meals and two snacks or five to six calorically equal meals to fuel your activity level. In all cases be sure to have breakfast within thirty minutes of waking and time your last meal to be at least two hours before bed to support energy levels and quality sleep.

When you consistently eat nutritionally balance, properly portioned meals you will have more energy to fuel your workouts and decrease the mindless indulgences that caused the access belly fat to accumulate in the first place.

How to Handle Stress Better

Giving your body nutritional and supplement support it needs is only part of the solution to be better at handling stress. When you start feeling anxious and stressed out, ask yourself “Am I in imminent danger?” simply taking a moment to realize that the true answer is no, is often enough to turn off your “ fight or flight” response and allow your adrenals to relax. Much of the sugar cravings, exhaustion and irritability that are so common these days stem from adrenal exhaustion. To get well and feel less stressed long term; try these healthy habits to help you handle stress better. Continue reading

Healthy Kissers

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips. Here are Melissa’s tips on having your pout ready for puckering.

The Difference Between Cold Sores and Canker Sores

These two ailments are commonly confused. Both canker sores and cold sores can be triggered by stress, facial trauma, hormonal changes and food or drug hypersensitivity. Both can appear on the inside or outside of the mouth area and can be very painful.

The big difference between the two is that a canker sore is not contagious while any skin-to-skin contact with an active cold sore blister can trigger an infection in another person.

That’s why you should avoid close contact if you have a cold sore, or for that matter, notice one on someone else. Do not share any food, drink, straw, cup, lip balm, or anything that goes on or near your mouth. And no kissing!

The good news is you can boost your immune system through your nutrition and lifestyle habits to inhibit both canker sores and herpes virus outbreak. If you want to decrease the chances of getting a canker or cold sore you should:

Relax and lower your stress and anxiety levels. Fatigue and emotional stress are commonly associated with the appearance and severity of an outbreak. Make sure you get plenty of rest and relaxation.

Watch what you eat: Once a canker sore starts, avoid spicy and acidic foods or drinks. With a cold sore keep in mind that the herpes virus thrives with the amino acid arginine, but not with lysine.

My nutritional recommendations:


  • Fresh Vegetables and Fruits except Brussels sprouts and corn, which are high arginine.
  • Yogurt
  • Eggs (poached or soft boiled, but not fried)
  • Fish* (baked, poached or broiled)

Minimize or omit:

  • Refined carbohydrates
  • Refined sugar
  • Fried foods and fatty meats
  • Cookies, cakes, ice cream
  • Chocolate
  • Nuts (almonds, cashews, peanuts)

These nutritional tips along with PURICA Immune 7 will have your pout ready to pucker up in no time!

Most canker sores heal without medication, usually within 7-14 days.

For most people the body has the cold sore causing virus back under control in 8-10 days from onset of symptoms without medication.

For more information, check out www.melissatucker.com or email PURICA Ambassador Melissa Tucker at melissa@melissatucker.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.