You guys - I have to start this post by saying I am SO sorry I have been so sporadic over here on the blog (please follow me on Instagram here - I am super active over there right now!)
Life with a full nutrition practice, working on a bunch of amazing projects for you guys and being a twin mom and wife has got me full out 24/7 (not to mention the podcast that I am trying to get up and running - YIKES!)
This was a project that I NEEDED to get out to you guys because you have been asking questions and I had to get this in your hands!
Why have I created this resource? Because I KNOW the impact that environmental chemicals can have on our health (particularly our hormones) and women NEED to get this information. If we can make these simple swaps in our home right now, we can have an incredible impact on the health of ourselves and our families.
My first session with all of my fertility clients includes talking about hormone disruption due to exposure to environmental chemicals from our cleaning products, our pots and pans (check out this post if you don't know what I am referring to... or better yet, watch the documentary on Netflix "The Devil We Know"....) and our personal care products.
I first started exploring this area of environmental chemicals back in 2015 when I hear Dr. Victoria Maizes speak at a health conference in Arizona. I was absolutely BLOWN away by the research she shared and immediately bought her book "Be Fruitful". I started incorporating her principles in my counseling sessions with my clients and was amazed at the changes I saw (mostly around period regulation and the ability to conceive) - this was SO POWERFUL.
Anyway - I realized over the years as I looked at more and more research that I HAD to share this with more women than just my clients. Women deserved to have access to this information. Now, one thing that I really don't like is fear mongering. I think that spreading fear without giving actionable steps that are fairly easy to follow is really not helpful at all. So this is where the guide comes in! This guide has EASY TO FIND products and the EXACT ones I recommend picking up. Not every product from a specific line is rated so great - so I have used the EWG database and picked out the top rated products that you can find at your local grocery store, health food store or on well.ca (free shipping over $35 makes it really reasonable).
Are there products on this list that you'd like me to update? I want to continue making this resources as comprehensive as possible and your one stop for totally overhauling your home. Let me know in the comments if there are product categories that you'd like to see that haven't made the list!
To access the guide: Click here 🙂
And if you're not following me on Instagram yet - head over here and join the party! I am hanging out there SO much these days and I love sharing my daily routine with you all!
Until next time sisters,
For the longest time I had been using non-stick pans for cooking, especially during my low fat eating days when it allowed me to put no oil in the pan and still cook a perfect egg white omelette (insert eye roll here).
These pans were covered with the famous Teflon® coating. Teflon is the brand name for the man-made chemical polytetrafluoroethylene, which has been used commercially for over 50 years. Teflon is part of the perfluorynated chemical (PFC) family. Chemicals from this family have been associated with smaller birth weight babies, abnormal thyroid hormone levels, weakened immunity, elevated cholesterol and liver inflammation.
The issue arises when we heat these pans to temperatures above 500 degrees Fahrenheit because at this temperature smaller chemical fragments are released. Believe it or not, these chemical fragments that are released into the air can actually cause people to develop flu-like symptoms (called the “Teflon flu” by scientists) and can even kill pet birds (who have a more sensitive respiratory system).
But don’t worry – long term effects of regular exposure to these toxic fumes have not been studied… which in many people’s opinion makes it “safe” for use.
I won’t get off on a tangent but this is one of the issues I have with health research. If something shows not the best results in the short term (Teflon pans, artificial sweeteners, etc.) then do we really need to wait for long term research to be conducted before we make the simple switch to something that doesn’t cause these short term issues?
I recommend that people use cast iron, ceramic and stainless steel pots and pans and glass ovenproof dishes. There isn’t sufficient research on other types of Teflon-free cookware so I just prefer to stick to the basics (excuse the pun).
The Environmental Working Group, a non-profit organization dedicated to protecting human health and the environment, put together a list of what you should do if you’re still cooking with Teflon pans.
Remember that it seems like everything these days causes cancer. I often get the question from readers, “do you use a microwave?” and my answer is yes. This is a controversial topic for many people and I commend people who don’t use a microwave but to be totally honest, using a microwave allows me to eat much healthier meals because I am able to quickly reheat leftovers.
I like to think of nutrition and healthy lifestyle choices as being on a spectrum – not the best, good, better. For some of us, cooking healthy vegetables in a Teflon pan may be a good option compared to eating food cooked in your deep fryer at home or microwave dinners and that is PERFECT. I wanted to write this post not to scare you but to bring awareness to the issue.
A: Before I dive into answering this question, I want to start by saying that eating ANY vegetables is AWESOME and if thinking about which vegetables to eat cooked and which ones to eat raw overwhelms you, do NOT worry!
Let’s start first with one of the basic characteristics of vitamins – some are water-soluble and some are fat-soluble and some vitamins are also more heat sensitive than others.
The water-soluble vitamins are vitamin C and the B vitamins. If you’re going to be cooking vegetables containing B vitamins or vitamin C (outlined below), avoid boiling them, as a good majority of the nutrients will end up in the cooking water. Instead, stick to steaming, sautéing or roasting these vegetables.
TIP: If you do end up boiling the vegetables, save the water to use for soups or for cooking at a later time so that the nutrients are not lost.
The fat-soluble vitamins include, vitamins A, D, E and K. These vegetables are fantastic when cooked.
When Cooking is Better
One of the most infamous vegetables (actually fruits) that are more nutritious when cooked is tomato. Tomatoes contain lycopene, which is an antioxidant that becomes MORE bioavailable (easily absorbed and used by the body) when cooked rather than raw. Research shows that lycopene increases by 25% when tomatoes are cooked for 30 minutes. Lycopene has been studied for its belief of being helpful with preventing cancer and other chronic diseases.
Vegetables containing beta-carotene (the precursor to vitamin A), like carrots and sweet potato are actually MORE nutritious when cooked. Cooking, in this case, helps to break down the rigid plant cell wall, which makes more nutrients available for absorption.
Now let’s chat about heat sensitivity. There are a few vitamins that are quite sensitive to heat and therefore, vegetables containing these vitamins are best consumed raw.
Heat breaks down vitamin C, folate, vitamin B1 and B5.
Examples of vegetables containing vitamin C:
Examples of vegetables containing folate:
Examples of vegetables containing vitamin B1:
Examples of vegetables containing vitamin B5:
Eating any vegetables is good and whether or not you consume these foods raw or cooked is not a HUGE concern. If we can simply incorporate more vegetables into our diets that is going to be where we see the biggest benefit!
What Is A Good Balance Of Raw, Cooked And Fermented Vegetables?
In my opinion, incorporating 1-2 servings of fermented foods per day (sauerkraut, kimchi, kombucha, fermented vegetables, kefir) is great for maintaining the population of good bacteria in your gut. However, if you’re more likely to have trouble with the good bacteria in your gut (read here to see if this might be you), then increasing the amount of fermented foods you consume may be helpful.
In terms of breaking up vegetables into raw, fermented and cooked categories and finding a balance between the 3, I recommend variety. I usually tell clients that they should be shooting for at least 4 cups of vegetables per day, which most people gasp at but think: if you have a side salad that is usually 2-3 cups alone. I recommend consuming some vegetables raw everyday, some cooked and some fermented. This will give you a great balance of nutrients and really give you the best bang for your buck nutrition-wise.
I hope this helps answer your question. The real truth is not to be too overly worried about it. If you’re eating at least 4 cups of vegetables per day (raw, cooked or both) and some fermented foods – relax, you’re golden 🙂
Do you have a question that you'd like answered on the blog?
Yours in Health,
If you saw my post on the Grounded Health Facebook page earlier this week (follow me here), you know that changes in our basal metabolic rate (how many calories our body burns at rest) can make a significant difference in whether or not we gain or lose weight over time. So, if we can increase our basal metabolic rate (BMR), and as a result burn more calories throughout the day, we are more likely to maintain a healthy weight. This is great, but how can we do it? The major way we can increase our BMR is to increase the amount of lean muscle we have BUT we can also engage in activities to increase our brown fat to increase our BMR as well (I know, increase fat to burn calories, sounds backwards, right?).
Today I wanted to talk all about this type of fat - where we can find it and how we can possibly increase the amount we have.
Most of us think of fat as the storage tissue made up of any excess food we consume; however this isn’t necessarily the whole truth. White fat is the type of fat that is used to store the extra calories that our bodies don’t use over time. Brown fat is metabolically active, meaning it actually BURNS calories throughout the day. As little as 2 ounces of brown fat is capable of burning up to several hundred calories per day, which is the equivalent of about 30-minutes of jogging.
So what does this mean? If we can have more brown fat we don’t have to exercise? Not exactly – but it does mean that you are more likely to maintain a healthy weight.
The major role of brown fat is to generate heat, which is why it is found in higher amounts in newborn babies and in hibernating mammals. As we age, the amount of brown fat we have decreases. It is estimated that most adults have only 50-60 grams of brown fat, which is located mostly around the neck, collarbones and along the spine. In addition to increasing our BMR, higher rates of brown fat are also associated with improved insulin sensitivity, making this area promising for future research in blood sugar management.
Aside from burning calories, exercise also helps us convert white fat to brown fat. One study in the Journal of Disease Models and Mechanisms reported that working out triggers the release of the enzyme irisin in mice, which helps turn white fat into brown fat.
Human studies on exercise and brown fat also appear to be promising, suggesting that exercise increased the conversion of white fat into brown fat in men training on an exercise bike over a 12-week training period.
Literally chilling out can help to increase the activity of brown fat in humans. A published in the Journal of Clinical Investigation had 12 men with lower-than-average amounts of brown fat sit in a 63°F room for 2 hours per day over a 6-week period. The men burned an additional 108 calories in the cold compared to normal indoor temperatures. After the 6-week period, the men burned an extra 289 calories in the cold, causing the researchers to hypothesize that the lower temperatures increased the conversion of white fat to brown.
In another study, subjects took part in their normal daily activities but they slept in a private room where the air temperature was controlled. During the first month of the study, the temperatures in the rooms were set at 24º C, which was considered to be the temperature at which the body did not have to work to either gain or lose heat. For the second month, the temperature was decreased to 19º C, for the third month it was increased back to 24º C and for the final month it was increased again to 27º C.
Throughout the entire study, researchers measured the subjects’ brown fat using a cold-stimulated PET/CT scan. This method of measurement allowed them to detect changes in muscle and fat.
Results of the study showed that the cooler temperature (19º C) increased brown fat activity in the subjects by approximately 30-40% and the warmer temperature (27º C) decreased brown fat activity in the subjects below baseline.
If you want to start incorporating some form of “chilling out” in your life, you can lower your thermostat to the mid-60s or below, as this may be enough to stimulate some brown fat activity.
You could also try exercising in a cooler temperature (62-64°F). During this time make sure your skin is exposed to allow sweat to evaporate to help keep you cool. Refrain from turning up the heat when you’re exercising to increase the amount you sweat. Increasing the temperature when exercising will actually decrease brown fat activity.
Want to kill two birds with one stone? Enjoy an ice bath (I use the word “enjoy” very loosely here) after a tough workout to help with muscle recovery and with brown fat activation!
Eat More Apples
Apple peels contain a compound called ursolic acid, which was responsible for boosting brown fat in mice. Other foods that contain ursolic acid include cranberries, blueberries, plums, and prunes, as well as the herbs oregano, thyme, lavender, holy basil, peppermint leaves. As we’ve discussed in previous posts, the results of animal studies cannot be transferred directly to humans but they do warrant further research.
Develop A Healthy Sleep Routine
Getting enough high-quality sleep can help to increase the amount of brown fat we have, as proper melatonin production has an influence on the production of brown fat. Do you have a good sleep routine? Learn more about improving your sleep hygiene here.
Refrain From Eating Too Little
According to a study published in the journal Cell, not only does eating too few calories have many undesirable health benefits but it also prevents white fat from turning brown.
The exact impact these activities have on the amount of brown fat we have is impossible to know at this time, however any increase in brown fat activity will increase your caloric burn at rest.
Are you already engaging in some of the behaviors above? Which ones could you easily incorporate in your life? Leave your answers in the comments below.
Do you have questions that you’d like answered? Click here to ask the RD!
Yours in Health,
I received a great question to my Facebook page last week asking the reason behind my vitamin selection. This is a great question because so many of us (my past-self included) would take supplements and not really understand why. I would take a supplement because I heard it was healthy and that’s all I really needed to know (so I thought). There is SO much nutrition and health misinformation out there now and I encourage everyone to think critically about the information they hear before implementing it in their lives.
SO – today I want to go through some of the top supplements that I take and that I recommend to clients most often.
If you’ve read any of my post you know I am a huge advocate of the “food first” approach, meaning – if you can get a vitamin or mineral from food, then by all means get it from food. I used to preach that we could get all of our nutrients from our food, but as I dug into more and more research and worked with more and more clients, I realized that it would be irresponsible for me to suggest this. Getting our nutrients from food is always going to be number one, but strategic supplementation is important and very necessary, in most cases.
Before we start I must mention: please do not start a new supplement regimen without discussing it with your personal health practitioner. Some supplements can have an adverse reaction with other medications or could be toxic at high levels.
So let’s start with the basics.
The first supplement that I recommend to almost everyone is a good quality vitamin D supplement. If you remember from this post here, vitamin D plays a critical role in our body as it is important for bone health, immunity and cognitive function.
How much vitamin D a person needs is going to vary depending on ethnicity, where you live and your lifestyle (a typical recommendation is 1000-5000 IU per day). Right now in Alberta our provincial health care no longer allows us to get our vitamin D levels checked, which is extremely unfortunate given the role of vitamin D in our overall health.
You do have to worry about vitamin D supplementation at high levels due to the fact that it is a fat-soluble vitamin (meaning we can’t just pee it out if we have too much). Typically we must supplement with over 10,000 IU per day for a period of several months before we need to worry about toxicity. Vitamin D is beneficial for bone health because it enhances the absorption of calcium. Too much vitamin D can cause high levels of calcium in our blood (called hypercalcemia).
The symptoms of hypercalcemia include (1):
I love when vitamin D is in combination with vitamin K2 (which we can find in the diet from grass fed dairy products). Vitamin K2 helps with the proper absorption and utilization of calcium in the body. We want calcium to be deposited into our bones, and vitamin K2 helps with that (sometimes we can end up with calcium deposits in our blood vessels and kidneys, something we want to avoid).
I can’t stress the importance of good quality enough when I talk about omega-3 supplements. Many people pop a fish oil everyday but why is it important? If you remember back to my post on cooking fats you know that omega-3 fats are potent anti-inflammatories. Inflammation is the building block of many chronic diseases and most of us walk around with low-grade inflammation all of the time. To keep inflammation under control we want to make sure we have a good balance of omega-3 fats in relation to omega-6 fats. Omega-6 fats are PRO-inflammatory and omega-3 fats are ANTI-inflammatory. A great relationship between omega-3 and omega-6 is somewhere between 1:1 and 4:1.
Two of the major ways we can help get our omega-3:omega-6 ratios balanced is by reducing consumption of omega-6-rich oils like corn oil, soybean oil, safflower oil and sunflower oil and increasing our intake of omega-3-rich foods like fatty fish (salmon, herring, sardines, trout, etc). If you look, these inflammatory oils are used A LOT in store bought salad dressings and condiments - so be mindful of this and always look at the ingredient list.
As I’ve noted in previous posts – I don’t recommend plant-based foods containing omega-3 fats as a good way to decrease inflammation. Plant sources of omega-3 fats contain a type of omega-3 fat called alpha-linoleic acid (ALA). In order to be used properly in the body ALA must be converted to docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) (the animal sources of omega-3 fats). This would not be an issue if the conversion of ALA to DHA/EPA wasn’t so poor. In a healthy person the conversion from ALA to DHA and EPA is under 5%. If you are following a vegan diet, I recommend NutraVege – an algae-based omega-3 supplement.
One of my FAVOURITE ways to get in omega 3 fats with some vitamin D and active vitamin D is through cod liver oil. If you're wondering which brands I use and recommend, you can check out my dispensary here to get professional grade supplements at a discount and see exactly what I use every single day!
There are two types of magnesium supplements that I recommend for two different reasons. Magnesium glycinate I recommend to clients who are struggling with getting good quality sleep, whether it’s difficulty falling asleep or difficulty staying asleep, this supplement can often do the trick (better than melatonin, in my opinion). I suggest 400 mg of magnesium glycinate in the evening to start and typically the 400 mg dosage is enough to do the trick. If you want to read more about the benefits of magnesium, check out my post here.
The second type of magnesium supplement I recommend to clients is magnesium citrate. This supplement I recommend as a better alternative to laxatives from the pharmacy. Again, 400 mg in the evening is usually enough to do the trick but be sure to check with your personal health practitioner before beginning any supplement regimen.
A vitamin B complex can be helpful for many people, especially those who are just coming off of birth control, since the pill has a negative effect on vitamin B status in the body. Supplementing with a vitamin B complex may also be useful if you consume alcohol on a regular basis, since alcohol consumption depletes B vitamin levels (particularly thiamin).
I also recommend a vitamin B/C supplement for those who struggle with stress management. If you remember from this post, vitamin C and B vitamins have been associated with lower levels of cortisol (our stress hormone) and our perceived levels of stress.
Probiotics are so incredibly important to our overall health and wellbeing. Not only is our gut our first line of defense against infection and invasion of pathogens but it's also responsible for the majority of our serotonin (feel good chemical) production. There is a strong relationship between gut health and levels of depression, making probiotics key not only for digestion but also for our mental health. Read more about this relationship here.
Glutamine is the most abundant amino acid (building block of protein) in our bodies. Glutamine is made in the body but we also get it from protein sources like beef, pork, milk, yogurt, ricotta/cottage cheese, poultry, raw spinach, parsley and cabbage. Periods of prolonged stress can lower our glutamine levels and make supplementation extremely valuable. I often suggest clients with serious digestive issues to try supplementation with l-glutamine powder twice per day. Also, if you remember from my post on sugar cravings, l-glutamine can also be helpful in reducing cravings when they strike.
Tip: if you’re using a powdered l-glutamine supplement, only use it with cold or room temperature foods or liquids, as heat will destroy the glutamine and it will no longer be effective.
So often there are so many fillers in the supplements we find on the shelf that they may even do more harm than good. We should be looking for third party testing on all of our supplements to make sure that what they say is in the bottle is acutally in the bottle! For access to high quality supplements, click here and don't forget to consult your personal care practitioner for guidance on what is right for you.
Have some time and want to watch an interesting Fifth Estate episode on the supplement industry? Click here.
Do you have a question you'd like answered? Submit your question here.
Until next time,
Yours in Health,
Contrary to popular belief, bloating throughout the day is not normal and we have the power to engage in activities and restructure our eating schedule to help banish the bloat!
First, it is important to understand that our digestive process is not triggered only when we begin eating. Our digestive systems start firing before the point when we put food into our mouths. Can you remember a time when you smelled a delicious meal cooking and your mouth began to water? Saliva production helps prepare our mouths with the enzymes needed to begin the digestive process (digestion actually begins in the mouth, but we will talk more about that later).
We (I use this term loosely – I do not remember this) use to live in a world where convenience foods were not an option and meals took time to prepare and had to be prepared from scratch. Seeing and smelling food cooking gets the body ready to eat and acts as a signal that a meal is coming. Unfortunately, many of the meals we consume can be ready in an instant – from takeout options to microwave dinners. When we consume these types of meals, we don’t get the same “warm up” before the meal as we do when we prepare our own meals.
I totally understand that it is not always possible for us to prepare our meals from scratch three times per day (plus, I usually recommend that my clients batch prepare meals). What I would suggest if all you need to do is heat up a meal before eating would be either to reheat your meal in the oven rather than the microwave (this takes a little more time and it allows the aroma of the food to flood the house) and/or take a few minutes before beginning the meal to
In order to properly digest your food, you must be in a parasympathetic state (think: rest and digest) rather than a sympathetic state (think: fight or flight). How many times have you scarfed down your lunch at your desk before a meeting? This is a perfect example of eating in a sympathetic or stressed state. Eating while in a sympathetic state makes it much more difficult for the body to begin properly digesting our food, making it much more likely that we end up with digestive issues such as bloating or indigestion.
So how can we avoid this? It may sound obvious but taking time (20 minutes or more) to enjoy your meal away from distractions such as your phone, computer or television is a great start!
Tied in with the last point - taking time to eat your meals is important. Next time you eat a meal, I want you to look at the clock prior to beginning your meal and directly following as well. Believe it or not, for optimal digestion (and feeling of satisfaction) it should take you at least 20 minutes from start to finish.
Chewing our food is the first step in the digestion process. So often we eat far too quickly and only chew each mouthful a few times before swallowing. When we swallow food that is not adequately broken down by chewing, it places more stress on the rest of our digestion system to properly breakdown the food to get it ready for absorption and elimination.
Improperly chewing our food is one of the major causes of bloating and by simply focusing on chewing 20-30 times before swallowing often makes a huge difference in whether or not we experience bloating after a meal.
Listen, this is coming from a recovering gum chewing addict (anyone close to me can attest to this) – chewing gum is not something I recommend if you’re struggling with any digestive issues. Not only do you swallow a significant amount of air when chewing gum but most conventional gum also contains artificial sweeteners, such as sugar alcohols, which can cause gastrointestinal upset when consumed in excess (10 grams per day usually causes unwanted symptoms).
For clients reporting bloating and digestive issues I typically recommend avoiding consuming liquid (yes, even water) with meals. Although a lot of this evidence is anecdotal in nature, I find it can be extremely helpful for some of my clients. The idea is that when we consume too much liquid during mealtime we can dilute our gastric juices making it more difficult to properly digest our food. If you typically drink with your meals but struggle with digestive issues, I suggest avoiding water 30 minutes before a meal and 30 minutes after a meal.
Do you have a history of popping TUMS on a semi-regular basis? Do you have uncontrollable and unexplained heartburn? Believe it or not, heartburn is often caused by lack of stomach acid rather than too much stomach acid. Let’s bring back a little high school chemistry – our ideal stomach pH range is 1-3 but when we take antacids we can raise our stomach pH to 4-5. Not only does raising our stomach pH put us at risk for getting ill (the acidity in our stomach kills a lot of bacteria and parasites, which keeps us healthy) but it also hinders our digestive process. The acidity in our stomach plays a major role in the breakdown of protein (called denaturation) and when the pH of our stomach is not within the ideal range our digestion is impaired and we can experience side effects such as bloating.
If you suspect that you’re dealing with low stomach acid, the first thing I would suggest is an apple cider vinegar drink. Start with mixing 2 teaspoons of apple cider vinegar with 8 ounces of water and drinking it three times each day before meals. Make sure you’re consistent with this practice to see maximum results.
If the apple cider vinegar drink helps but not quite enough, a digestive enzyme containing betaine HCl may do the trick. I don’t recommend supplementing with this on your own without the advice of your personal health practitioner.
If you try all of the above recommendations and still struggle with bloating, I suggest working with your personal health care provider (integrative physician or dietitian) on a supplement protocol including a good quality probiotic, digestive enzyme containing HCl and ruling out a candida albicans overgrowth.
Hopefully these tips will help you battle the bloat and rid post-meal discomfort and the need for Joey's "Thanksgiving pants".
Do you still have questions about digestion? Submit your questions in the comments below or through the Ask the RD form here.
Yours in Health,
Today we are going to cover some useful information on a spice and supplement that has been getting quite a bit of media attention over the past year. As we’ve discussed in previous posts, chronic inflammation is the building block of many chronic diseases, including cancer, heart disease and Alzheimer’s disease.
There are many things we can do in terms of diet to help decrease the inflammation in our body, including a high intake of omega-3 fats and a reduced intake of omega-6 fats, sugar and trans fats. Lifestyle factors also play a role in keeping inflammation at bay, including adequate sleep and stress management.
Curcumin is the main active ingredient and powerful antioxidant found in turmeric. You are likely familiar with turmeric, as it is responsible for giving curry its yellow color. Turmeric has been used traditionally for its medicinal properties for thousands of years.
Unfortunately, sprinkling turmeric on your food may not give you the potent anti-inflammatory benefits you’re looking for, as pure turmeric powder averages only 3.14% curcumin by weight (1).
Tip: If you’re using turmeric for its anti-inflammatory health benefits, I recommend pairing turmeric with black pepper. A component of black pepper called piperine enhances the absorption of curcumin by 2000%. However, if you’re using turmeric to help reduce inflammation in the intestines, you should AVOID consuming pepper with turmeric to enhance absorption. When using turmeric for combatting intestinal inflammation, it is not necessary that the turmeric is absorbed into the bloodstream and instead you want it to reach your intestines.
Research on the long-term benefits of turmeric use are limited, however there are consistent results suggesting that curcumin can be beneficial for many different conditions. Let’s review some recent findings:
Research is also emerging in the area of curcumin and Alzheimer’s disease. In one particular 6-month trial, curcumin was provided at 1 or 4 grams per day in a population of individuals 50 years and older who were experiencing a cognitive decline for at least 6 months prior to the beginning of the trial. The MMSE (a rating scale used for Alzheimer’s) was then tested and scores increased in the placebo group but were mostly halted in the group supplementing with curcumin (a higher score indicates increased cognitive decline). More research must be conducted in this are due to the small sample size (27 subjects) and other confounding factors that must be controlled but it is very promising to see these results, even from a small sample (4).
As we’ve just covered, there is a significant amount of research indicating that supplementing with turmeric is very promising at reducing pain and inflammation, so why isn’t everyone supplementing? Inflammation is the building block of many chronic diseases so wouldn’t everyone benefit from taking a turmeric supplement?
Right now there is no consensus on what dosage is appropriate and recommended dosage varies from person to person. More research is needed before this supplement becomes more mainstream but it is showing a lot of promise and could be beneficial for you (be sure to talk to your personal health practitioner before beginning any supplement regimen).
In order to increase absorption of curcumin, the turmeric supplement must contain black pepper extract or piperine.
If you’re not supplementing and simply adding more turmeric to your meals, always add black pepper to the dish.
As with many supplements, patience is key. If you decide to supplement with turmeric, please be sure to be consistent with intake over at least eight weeks, as it may take this long for benefits to become apparent. Many of the research studies conducted using turmeric/curcumin supplements lasted 6 months, so be prepared to be patient as it may take this amount of time to achieve maximum benefits.
If you cannot find a turmeric supplement at your local health food store that meets the above standards, here is a link to a good quality supplement available on Amazon.
According to Dr. Andrew Weil, you should not supplement with turmeric if...
Important to note:
Serves 6 to 8
2 tablespoons extra-virgin olive oil, plus more to serve
2 medium white onions, thinly sliced
1/2 teaspoon kosher salt, plus more to season
4 cloves garlic, minced
1 large head of cauliflower (about 2 pounds), trimmed and cut into florets
4 1/2 cups low-sodium vegetable broth or water
1/2 teaspoon ground coriander
1/2 teaspoon ground turmeric
1 1/4 teaspoons ground cumin
1 cup coconut milk
Freshly ground black pepper, to season
1/4 cup roasted cashew halves, for garnish (optional)
1/4 cup finely chopped Italian parsley, for garnish (optional)
Red pepper flakes, for garnish (optional)
Heat oil in a large pot over medium heat until shimmering. Cook the onions and 1/4 teaspoon salt until onions are soft and translucent, 8 to 9 minutes.
Reduce heat to low, add garlic, and cook for 2 additional minutes.
Add cauliflower, broth or water, coriander, turmeric, cumin, and remaining 1/4 teaspoon salt. Bring to a boil over medium-high heat, then reduce the heat to low. Simmer until cauliflower is fork-tender, about 15 minutes.
Working in batches, purée the soup in a blender until smooth and then return the soup to the soup pot. (Alternatively, use an immersion blender to purée the soup right in the pot.)
Stir in the coconut milk and warm the soup. Taste and add more salt, pepper, or spices if you’d like.
To serve, ladle the soup into bowls and garnish with a handful of toasted cashews, a few springs of parsley, sprinkle of red pepper flakes, and a dash of olive oil to top.
Do you think supplementing with turmeric is right for you? Do you currently supplement with it? What have been your experiences? Please share in the comments below!
Also, I share nutrition information almost daily on my Facebook page. Please be sure to follow me here. If you find the information I share helpful, please share with your friends and family. There are many new and exciting things coming up the next month that I cannot wait to share with you all!
Yours in Health,
I have many clients who are sensitive to nightshade vegetables. Nightshades, for those of you who don't know, include potatoes, tomatoes, eggplant and peppers and all of the spices that are derived from these foods. This recipe has been adapted from the Merit and Fork website (I am a lazy cook, so I've shortened a few steps and omitted some ingredients).
Bacon gives a wonderful flavour to everything (just make sure if you're following a gluten-free diet that you purchase gluten-free bacon). This recipe will take you all of 30 minutes from start to finish so use tonight to get a batch of soup prepared and ready to go for the weekend. Tip: make recipes that you LOVE for the weekend so you are less likely to get off track with your nutrition.
Probiotics have been named the future of preventive medicine and disease treatment. Over 100 trillion microbes live in your intestines right now and they are responsible for so many beneficial processes within our bodies, from proper digestion to boosting our immune system.
Probiotics are non-disease causing bacteria that live in our intestines. They produce vitamins (B6, B12 and K2), short chain fatty acids, aid in digestion and absorption of our food (including minerals magnesium, calcium and iron) and help prevent inflammation and infection (fighting off bad bacteria like Salmonella and E. coli).
The more strains (types) of bacteria you have in your gut, the better.
In our intestines there is a constant battle between the good and bad gut bacteria and the key is for the good bacteria to always outnumber the bad bacteria. When there are more bad bacteria than good bacteria in our intestines we have something called gut dysbiosis. Gut dysbiosis can lead to many issues, which we will discuss later.
Two major known benefits of probiotics are digestive health and immune support but research is emerging in the area of probiotics and obesity. We will cover digestive health separately in the next couple of weeks so for today we will just focus on immunity and obesity.
Over 70% of our immune system is housed in our gut. This immune system is called GALT, which stands for gut-associated lymphoid tissue and it works by helping to protect the body from invasion of bad bacteria.
If you’re prone to developing urinary tract infections, eczema or allergies, a good quality probiotic can help. The good gut bacteria form a sort of shield that prevents pathogens from adhering to the intestinal wall, which helps to keep us healthy.
Let’s look at some of the data:
Studies have already demonstrated that the intestinal flora of obese individuals differs from that of thin people. One hypothesis for this relationship is linked to consumption of dietary fibre, suggesting that thin individuals consume more fibre than overweight individuals. Foods containing large amounts of fibre (prebiotics) act as food for good gut bacteria so naturally, if we consume more prebiotics we are going to be able to better support a robust population of good gut bacteria and in turn, starve off the bad. As we discussed last week, a diet high in sugar feeds bad bacteria and starves the good.
Another hypothesis is linked to the relationship between an imbalance of good and bad gut bacteria and inflammation. As we discussed last week, inflammation often causes a halt in weight loss and can even promote weight gain through insulin resistance.
A third hypothesis is that our gut bacteria can influence glucose and fat metabolism, which directly impacts our weight and likelihood of becoming obese (1).
“According to Angelo Tremblay, probiotics may act by altering the permeability of the intestinal wall. By keeping certain proinflammatory molecules from entering the bloodstream, they might help prevent the chain reaction that leads to glucose intolerance, type 2 diabetes, and obesity.” (2)
The number of human studies linking probiotic intake to obesity is limited at this time, however it is a promising area of research and the relationship will only continue to get clearer.
Remember – not all probiotics are created equal. Probiotics can contain many different strains and number of colony forming units (CFUs). There is no magic number for amounts of CFUs in a probiotic but some researchers believe you need a minimum of 2 billion CFUs for at least a 2 week period in order to get maximum benefits.
On the label you will want to look for
If there are just two words (ex. Bifidobacterium longum) with no strain designation afterwards, it could be any one type of hundreds of bacteria. This is often a red flag when choosing a probiotic because it demonstrates that the company is either unaware of which particular strains exist in the supplement or they do not realize the importance of distinguishing the strain.
You’re going to want to choose a probiotic that is multi-strain. Some of the most popular probiotics in supplements today are:
Lactobacillis acidophilus (this bacteria readily colonizes on the intestinal wall and supports nutrient absorption and assists with digestion)
Bifidobacterium longum (this bacteria helps maintain the integrity of the gut lining – remember, inflammation occurs when foreign particles crosses the gut barrier and enter the bloodstream) *Fun Fact: This is one of the first strains of bacteria to colonize after birth.
Bifidobacterium bifidum (this bacteria is essential for the proper breakdown of carbohydrates, fats and protein)
*Tip: For all you travellers out there – look for a probiotic containing Lactobacillis rhamnosus to help prevent travellers diarrhea.
This is an unfair generalization however when my clients have been on antibiotics, I would estimate that 95% of them had no idea that it would be beneficial to take a probiotic following their course of antibiotics. With the frequency of antibiotic use in the world today, a probiotic protocol following a course of antibiotics has GOT to be put into place.
Recommendation: Consume a serving of fermented foods daily for a good maintenance dose of probiotics. After a course of antibiotics consume a good quality, multi-strain probiotic for at least two weeks after finishing the treatment.
Caution: Probiotics should not be taken by anyone who is immunocompromised. Please consult your physician before taking a probiotic.
Believe it or not, you can actually send a sample to the American Gut Project for a full analysis of your gut microbes through stool analysis. With the population of your gut bacteria playing such a huge role in our health, why not see what's actually going on in there?
Hope you found today's post informative. Keep checking back - over the next few weeks we will go over everything you need to know about housing a robust population of beneficial bacteria!
Yours in Health,
Did you know that in 2013, an estimated 3 million Canadians (that is a whopping 11.6%) aged 18 years and older reported having an anxiety or mood disorder?
Did you also know that you can help combat anxiety and depression using changes to your diet and lifestyle?
In order to make this topic a little more manageable, I have broken it up into "part 1" and "part 2". Today in Part 1 we will go through some of the most important nutrients needed to fight anxiety and depression then in Part 2 we will discuss foods that can contribute to feelings of depression and anxiety and how we can help reduce these feelings using diet and lifestyle.
This amino acid became famous for it’s presence in turkey and has gotten all of the blame for the "post-turkey coma" experienced after most major holiday dinners.
Tryptophan is a precursor to serotonin, which is a neurotransmitter that helps us feel calm.
There are many foods high in tryptophan, including:
However, there is some debate as to whether or not tryptophan is able to cross the blood-brain barrier (tryptophan must compete with other amino acids in the body for absorption into the brain). Luckily, we can help to increase the amount of tryptophan absorbed by eating foods rich in tryptophan with foods containing complex carbohydrates.
What would this look like? This could be turkey or salmon served with a side of roasted sweet potato (complex carbohydrate) or nuts and seeds served as a snack with a side of fruit (complex carbohydrate). When we consume carbohydrates our pancreas produces insulin. Insulin is our storage hormone and it allows amino acids to be absorbed into the muscles and other areas of the body. This leaves tryptophan (another amino acid) behind in the “amino acid pool”, making it more likely that it will be absorbed across the blood-brain barrier.
In Summary: Pair foods rich in tryptophan with foods containing complex carbohydrates in order to get the maximum calming benefit.
Studies have demonstrated a relationship between B vitamins and mood. B vitamin deficiencies can trigger symptoms of depression in some individuals. I always recommend a food first approach, so see my post here for a list of foods rich in B vitamins.
We touched briefly on omega-3 fatty acids when we talked about inflammation in the body last week but did you know that these fatty acids also enhance our mood? Some studies have shown that patients who took omega-3 fatty acid supplements in addition to their antidepressants improved more than those patients who did not take omega-3 supplements. We can find omega-3 fatty acids (DHA and EPA – the useable form of this fat) in fatty fish such as salmon, trout, herring, mackerel, sardines, tuna and anchovies. Don’t get this confused with the omega-3 fats found in plant sources such as ground flaxseed, chia seeds and flaxseed oil (this type of omega-3 fat is called ALA). In order to get the same health benefits we receive when we eat fatty fish we must convert the ALA into the useable form DHA and EPA. Don’t be fooled though, the conversion rate in a healthy individual is less than 5%. In conclusion, I don’t recommend relying on plant sources of omega-3 as the only source of omega-3 fats in your diet. If you are vegan and refuse to consume a fish-based supplement, I recommend NutraVege, an omega-3 supplement derived from the echium plant and algae.
Norepinephrine and dopamine are neurotransmitters that carry impulses between nerve cells. Higher levels of these neurotransmitters have been shown to improve mental energy and alterness. Protein in our diet helps to stimulate the production of norepinephrine and dopamine. See this post on hormones and brain chemicals and their affect on our weight.
As we've discussed earlier, serotonin is our calming "feel good" chemical. Did you know that most of the serotonin we have in our body is actually produced in the gut? In order to get the maximum serotonin production within the gut, it must be healthy. Hippocrates said "All disease begins in the gut" and is that ever true. Not only our physical health but our mental health is impacted by the state of our gut.
We will discuss probiotic benefits in detail in a future post, however we must touch on them today when discussing using food as medicine for treating depression and anxiety. Research in the area of the gut microbiome (the good gut bugs in our large intestine) is exploding and we are learning more and more about the incredible benefits of hosting a robust population of good gut bacteria.
Researchers working with mice have determined that by disrupting the normal bacterial content of the gut by introducing antibiotics, changes in the mice behaviour occurs with the mice becoming anxious. Along with this change in behaviour, there was also an increase in Brain Derived Neurotrophic Factor (BDNF), which has been linked to anxiety and drepression (1).
Some of my favourite ways to incorporate probiotics into my diet is through food. My absolute favourite way is through drinking a fermented coconut water called Kevita. This retails for $3.99-5.99 and we can now get it at our major supermarket (hello mainstream). I recommend drinking 1/2 of a bottle at one time and ensuring it is always refrigerated. To get a variety of strains of probiotics, kefir, raw sauerkraut and fermented pickles are all great sources as well!
This is the obvious one. Antibiotics are used to kill harmful bacteria in the body but they often wipe out some of our good bacteria as well. After a course of antibiotics it is critical that you adopt a probiotic regimen for at least 2 weeks following the last dose of antibiotic.
Stress levels can negatively impact the population of our good gut bacteria as well. This stress does not have to be mental stress alone. Stress could also stem from lack of sleep, poor nutrition or too much exercise. The gut/brain connection is a two-way street: the gut can impact the brain and the brain can impact the gut. This connection has been demonstrated time and time again in our rodent friends (2).
This one may come as a shocker since most women are or have been on birth control pills at some point in their lives. Taking these "innocent" little pills can also alter the population of good gut bacteria in our digestive tract.
Believe it or not, foods containing processed sugars can lead to imbalances between the good and bad gut bacteria we have. These processed sugars feed the “bad” bacteria and starve the good (vegetables rich in prebiotics – think: garlic, onion, asparagus) feed our good bacteria. When we include these processed sugar-containg foods in our diet more frequently we put ourselves at risk of developing an imbalance in bad versus good bacteria (called gut dysbiosis).
That concludes Part 1 of this topic. Please tune in for Part 2 coming later this week where we will talk about foods to eliminate or reduce to help decrease anxiety/depression and diet and lifestyle changes we can make to help us feel better.
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Thanks so much for tuning in guys!
Yours in Health,