One thing I focus on with my clients is fibre intake. Fibre intake is important for general health but it is especially important when my clients are dealing with issues related to hormone imbalance.
One of the major ways we detox excess estrogen from the body (among many other things) is by having a bowel movement everyday (and we all know that fibre can be really helpful for regularity). Research has shown that by increasing our fibre intake, we can reduce the amount of circulating estrogen in our body.
Some of my favourite sources of fibre are cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, etc.) and things like chia seeds and ground flaxseed.
I like to aim for between 25-40 grams of fibre per day (tip: make sure you increase slowly so that you don't cause too much digestive upset and also make sure you’re drinking enough water!)
To give you an idea of the approximate amount of fibre in these foods - I'll outline them here:
Broccoli (2 cups): 5 grams
Cauliflower (2 cups): 4.5 grams
Brussels sprouts (2 cups): 8 grams
Chia seeds (2 tbsp.): 7 grams
Ground flaxseed (2 tbsp.): 8 grams
Raspberries (1 cup): 8 grams
With a good strategy, you can hit the 25-40 grams of fibre per day but it takes a bit of thought, in most cases!
Have you thought of how much fibre you're getting each day? What is your favourite source and how do you incorporate it?
To Scale Or Not To Scale
When I first opened my private practice I knew one thing had to change – there would no longer be a scale in my office.
There are two schools of thought on this issue and for a long time I thought that weighing yourself on a regular basis was a good way to keep you "honest" and "on track" because, let's be real, sometimes we put more food into our mouths in the run of a day than we think we do.
We hear it all of the time “the scale doesn’t lie”… but I began to think – it does lie. It lies because A) SO many things impact the number on the scale that are not related to the food we consume or the exercise we engaged in and B) it does not measure all of the amazing things we did for ourselves and for our health.
For some people (and I commend you – I do not fit into this camp) stepping on the scale and seeing a number looking back at you elicits no emotional response. It is simply a number – a data point – that is forgotten about the moment you leave the room. For others, this number is sitting in your mind for the rest of the day. Every time you put something into your mouth, every time you make a conscious food choice, you think of that number.
I would have clients come into my office and they would talk about how proud they are of themselves that they were consistent with a goal they had for the week. Then they would step on the scale and it might be the same, or MAYBE it even went UP! What the heck!?! *&#%@&$
“I worked SO hard this week. I worked out and EVERYTHING”
The next 5 minutes is a conversation consisting of reminding my client about the things they were so proud of themselves for just moments before and listing all of the things that can make that number on the scale go up that are NOT related to food at all:
And this is just a few – there is so much more that changes that number and those little things, and the resulting inflation of the number on the scale can have such a HUGE impact on our mood throughout the day.
After thinking about this more and more, I began asking my clients how they would feel if they reached all of the goals they verbalized (one of them typically being “feeling awesome in my clothes”) but the number on the scale didn’t change. I got some interesting responses. Usually a pause, some contemplation and most of the time they would tell me that it wouldn’t really matter.
So if we could reach our goals separate from the number on the scale… why will we continue to monitor the number?
The reason we monitor that number is because it gives us a concrete way of saying “good” or “bad” (I try not to use this verbiage) and that we are either moving closer or further away from our goals.
But we KNOW that this is not the case. We know that you can change your body composition drastically without a huge change in the number on the scale.
People would admittedly do things on the day they would come to see me that did not reflect a healthy way of living – skipping meals, restricting water, etc. This was all in hopes of seeing the number on the scale go down.
After experiencing this time and time again, I decided that it was finally time…. I had to ditch the scale for GOOD!
So you might be wondering… if there is no scale how do you know if what you’re suggesting is actually working?
My number one focus with clients is how they feel – their mood, energy levels, digestion, sleep, etc. These are the areas we look at first. And let’s be honest… when our weight changes, we feel it! We can feel it in our clothes regardless of what the number on the scale says!
So why do we need that little tool to measure our progress if we can feel it in SO many different ways… the answer is, we don’t! I give you full permission to BREAK UP WITH YOUR SCALE! Break up with it forever – it serves you no purpose. It cannot define you, it cannot give you an accurate reflection of your eating habits, it cannot tell you whether or not you’re getting closer to your goal, it cannot BE your goal.
Take some time and decide whether or not your scale is contributing positively to your life. Even if your goal is to lose “that last 10 pounds”… you don’t need the scale to tell you when you’ve gotten there.
What do you think? Does your scale positively contribute to your life? Please leave your comments or questions below.
Yours in Health,
I get this question All. Of. The. Time... I get it, water is not the most flavourful thing in the world and if you're bored with just drinking water, I have good news for you - there are options!
Just a note: I am not affiliated with any of these companies. These are products that I enjoy and recommend because I think they taste great :).
My absolute FAVOURITE homemade iced tea has got to be "Passion" tea by Tazo. This boxed tea makes an iced tea that tastes almost like juice and is an extremely refreshing summer drink. I recommend placing two tea bags in a large pitcher, filling the pitcher with water and leaving it in the fridge to steep overnight. Some people recommend brewing the tea with hot water and then allowing it to cool in the fridge... I am a lazy cook and if I can cut out a step, I will 😉 .
Okay so this one is sort of water, but it tastes so much more exciting! We bought a Soda Stream a year ago and since then we have been making endless batches of sparkling water. We usually have cut up lemons on hand for a fun twist on plain sparkling water. Dasani, Perrier and Nestle make a flavoured sparkling water that you can get from most grocery stores, which give you some options for a tasty drink that does not require you to purchase an extra kitchen gadget (because let's be real, we all have too many). Note: Many sparkling waters contain sucralose, aspartame and other artificial sweeteners that we want to limit. Always look at the ingredient list to double check. Tip: Drink this sparkling water in a wine glass with a few pieces of fresh fruit (strawberries, raspberries, blueberries, etc) - it will feel like a treat!
Kombucha is fermented tea that you can either make at home or purchase at your local grocery store (yay!). My favourite store bought kombucha has got to be the grape flavour by Synergy. Interested in learning how this drink can benefit your overall health? Click here.
Following along with the gut health theme, I MUST recommend the fermented coconut water drink called Kevita. You can purchase Kevita at most health food stores and many commercial grocery stores as well (the Superstore in the Calgary area carries it). I absolutely LOVE the mango coconut flavour and my clients tell me that the lime flavour is a great substitute for a mojito 🙂 .
Steaz is a stevia-sweetened green tea drink that has wonderful flavour and is quite easy to find (most major grocery stores are now carrying it). Tip: Don't drink them in the evening... I once had two in an evening and was awake all night. You're welcome.
Zevia is the "step-down drink" for many of my pop and diet pop drinking clients and believe it or not, this stuff has gotten GREAT reviews! I personally enjoy the "Ginger Root Beer" flavour but there are lots of options to choose from (cola, orange, cream soda, etc). The wonderful thing about these sodas is that they contain no sugar and are sweetened with stevia and they have NO caramel colour (the caramel colour in many sodas is extremely unhealthy). Yes, this means the root beer is actually clear! A little strange when you pour it into a glass but it tastes fabulous!
I don't recommend this vitamin water as being a great source of nutrition. Instead I recommend it as a tasty alternative to soda and other flavoured beverages because it is sweetened with stevia and erythritol rather than sucralose, aspartame or other nasty artificial sweetener. Wondering why I don't recommend these other artificial sweeteners? Click here.
Are all of these drinks super healthy? No. But do they make a great substitutes for water when the alternative is soda, slushi or juice? Absolutely!
Remember that healthy eating is NOT black and white. Something is not "healthy" or "unhealthy" and what we need to do is be content with choices that are better than choices we've made in the past. For example, if you transition from drinking Sunny D to drinking 100% real orange juice, that's AMAZING! If you switch from drinking soda to drinking juice, AWESOME! It's all about the journey and it's all about balance and enjoyment.
Have you tried any of these drinks? What do you think? Is there something else available that is a healthy alternative as well? Share in the comments below!
Yours in Health,
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,
For ages, health and nutrition professionals claimed “breakfast is the most important meal of the day” and that “we must eat on a consistent interval throughout the day to keep our metabolism revved”… but is this actually the case? My answer: Not necessarily.
Intermittent fasting is something that has become popular in the media in the past couple of years and for good reason.
Intermittent fasting is a WAY of eating that focuses on how much time is spent each day or each week eating versus fasting.
Intermittent fasting does not require you to follow any rules around WHAT you eat and instead it focuses majorly on WHEN you eat.
Intermittent fasting can be done a number of different ways, including:
Your meals during your "eating window" can be spaced however you please - it can be 2 large meals with no snacks, 1 large meal with 3 snacks, etc.
People who follow an intermittent fasting eating style claim that this is a very traditional method of food consumption. Historically humans did not have access to food all year long. Throughout the year humans would go through periods of time where there was little to no food and other times of the year (after a kill or a summer of abundant fruit and vegetable growth) where there was a significant amount of food available.
Further research on the benefits of intermittent fasting is still needed, however current research is quite promising. The latest research on intermittent fasting suggests that this style of eating can potentially increase levels of human growth hormone and decrease insulin levels, both of which favor weight loss.
Levels of human growth hormone decrease as we get older (levels are highest in childhood as levels of this hormone are responsible for growth in children). However, some research suggests that if we can increase our levels of human growth hormone as adults we could potentially increase our muscle mass and decrease our body fat. Tip: human growth hormone is produced when we sleep, so make sure your sleep hygiene is on point!
Research also suggests that intermittent fasting can potentially slow the progression of type 2 diabetes, heart disease and aging.
Many people who choose to follow an intermittent fasting style of eating claim that it is easy to follow than a traditional lower calorie diet for weight loss. People following this diet often find that restricting your intake 1-2 days each week and then eating without restriction the remaining days of the week is easier mentally than following a slightly restrictive plan (aimed at weight loss) everyday.
Short answer, no. Eating 5-7 meals a day does not increase your metabolism any more than eating 3 larger meals a day. I typically recommend snacking between meals to clients who otherwise may be tempted to indulge between meals. Say for example, you have a staff meeting at 10:30 am everyday and your co-worker always brings donuts or muffins. This is a situation where it can be extremely helpful to have your own snack available. This way you have a healthier (and typically more filling) snack on hand so that you don’t feel like you’re missing out and you are much less likely to indulge in a treat “just because it’s there”.
It comes down to personal preference and what works best for YOUR body. Some people feel great eating two meals a day, and as long as those two meals include all of the nutrition your body needs and you don’t lack energy throughout the day, that is A-OK with me!
Before you go out and give intermittent fasting a try, I must touch on a couple of things. There are a few groups of people who I would not recommend long periods of fasting.
I wouldn’t recommend intermittent fasting beyond a 12-hour hours for women who are trying to get pregnant, women who are pregnant or women who are struggling with hormonal imbalances and irregular periods.
I would also not suggest intermittent fasting for people living with low thyroid function, particularly Hashimoto’s thyroiditis and people with adrenal fatigue.
And finally, although I am a big supporter of a non-traditional diet for diabetes, please do not try intermittent fasting if you have diabetes and need assistance adjusting your oral medication or insulin dosage.
What I recommend to my clients is to focus on a 12-hour fasting window and for most people, this is quite simple to maintain long-term! For example, if you finish your dinner at 6:30 pm then your first meal the following day should not be before 6:30 am. You can manipulate the hours however you’d like to fit your own schedule but just focus on the 12-hour window of fasting. If a 12-hour window sounds simple, maybe work up to a 14- or 16-hour fasting window.
If you try intermittent fasting and it impacts you negatively, stop. Like I always say, eating must be individualized and one method does not work for EVERYONE.
Do you naturally intermittent fast? Let me know in the comments below!
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,
So often we prepare particular foods simply because it's a habit or we feel as though we would be missing something if they weren't on our plate (think starchy carbohydrates: pasta, rice, bread, potatoes, etc.) They can be filler foods that aren't overly nutrient dense but we eat them regularly anyway because they are easy to prepare and require minimal thought. What if I told you that you could swap out rice occasionally in place of cauliflower and you may not even notice?
Cauliflower is a great source of vitamin C (yes, the vitamin that oranges are famous for), vitamin K, folate and fibre (just to name a few). As an added bonus, cauliflower is lower in calories per serving than rice, meaning we get a larger portion (and let's be real - larger portions are always better).
Feel free to spice up your cauliflower rice however you'd like - this is just a simple recipe for quick and easy preparation! Want to spice up your dish even more? Add garlic, onions, shredded carrots, eggs, coconut amino (or soy sauce) and chopped chicken breast for a healthier spin on chicken fried rice.
This breakfast "cookie" is not a typical sweet cookie (although it does contain a touch of dark chocolate because it's cool to have chocolate at breakfast 😉 ). I recommend making these cookies ahead of time for quick grab-and-go breakfast for yourself and your children.
[yumprint-recipe id='26']I recommend adding a protein source to this breakfast (hardboiled egg, plain Greek yogurt, etc.) to complete the meal and to help keep you fuller, longer!