On Tuesday we talked about the types of hunger and the first 3 tips for eating mindfully. Today we will continue the discussion and finish with the remaining 5 tips. If you remember from Part 1, eating mindfully does not have to be a complex concept and simply by taking the time to focus on our hunger levels and what we're eating we can really begin to understand the whole eat when you're hungry, stop when you're full concept.
4. Portion Distortion
We’ve all seen those comparison shots of plate sizes from the 1950s versus plate sizes now (but just incase you haven't, see here). We know that portion sizes in both restaurants and at home have gotten much bigger in the past 50 years but did you know that by eating on smaller dishes we can actually feel just as full even if we're eating less? I challenge you to eat your main meals off of lunch-sized plates rather than the oversized dinner plates. The psychological impact of looking at a plate that appears fuller will make us feel more satisfied than eating the same amount of food on an oversized plate.
5. Eat From A Plate/Bowl
Eating from a box or a bag is a definite no-no if we are trying to eat mindfully. When we eat from a box or a bag we have no concept of how much we are truly eating and often will continue to eat until the box or bag is empty. I recommend putting a serving of the food you're eating onto a plate or into a bowl and return the package to the fridge or pantry before you begin eating. Don't leave the bag or package on the counter either - it is too accessible. There is a lot of thought that has to go into getting up from the table (where you should be eating) and getting the bag back out again. Within this time frame you will have more opportunity to ask yourself if you're truly hungry.
6. Put Down Your Weapon
Next time you’re eating a meal, make a conscious effort to put down your fork or spoon between each bite. By actively putting down your spoon or fork you are forced to slow down. It’s true that it takes approximately 20 minutes for our bodies to recognize that we are feeling satisfied from the food we’re eating so by increasing the amount of time it takes for us to finish our meal we are less likely to go back for a second helping of dinner or indulge in a sweet treat after our meal.
7. Revoke Your Membership From The “Clean Your Plate” Club
This is a trap that so many of us fall into. We fill our plate or are served food and we feel satisfied before the food is gone however we continue to eat until our plate is cleaned. Even if we know we have eaten enough food we will continue to eat until all of the food put in front of us is gone. In order to get away from this bad habit, that most of the time was developed at a young age, we need to become okay with packing food up for a later time. This even applies to the three leftover bites that we know we didn’t need. Give yourself permission to be finished eating even if you have food remaining on your plate. I hear this a lot from my clients regarding leftover holiday treats/birthday cake/Halloween candy/etc. They will have leftover Christmas cookies made by a loved one that are full of processed sugar and they refuse to throw them away because it is "wasteful". We need to think of this - foods that provide us with no real nutritional benefit are garbage if it goes into our mouths and garbage if it goes into the garbage can. You would be doing starving children a disservice by feeding them sugar-filled processed foods - so why should we keep them sitting on our counter tempting us for the next month?
8. Chew, Chew, Chew
How many times do you chew your food before swallowing? Crazy question, right? What if you thought about the number of times you chew before swallowing at each meal? This will force you to slow down and will also help with the digestive process. Remember, digestion starts in the mouth and chewing your food well will allow your body to extract more nutrients from your food and will also make it less likely that you will experience cramps, bloating or indigestion from a meal. Not only will chewing your food more be better for digestion but we also have to remember that our taste buds are located in our mouth, so it is when we are chewing that we get to experience the wonderful flavor that our food provides us with. I recommend shooting for chewing food as close to 30 times as you possibly can.
This rounds up the 8 tips for increasing mindfulness while you're eating. Select one or more of the above tips and give them a try this week. Did you notice a difference? Leave your comments or questions below 🙂
Yours in Health,
Kristin
*Note: If you feel like you would benefit a program targeted at understanding why you crave the foods you do, check out a Craving Change™ facilitator near you.
What if I told you that the feeling that prompts us to walk into the kitchen and open the fridge or pantry is caused by different types of hunger? So often we think of hunger as being one feeling – that gnawing sensation we experience in the morning after our nightly fast or the feeling we have when we get home from work in the afternoon and are anxiously awaiting dinner.
This week I challenge you to try this: next time you feel “hungry” take 10 seconds to stop and differentiate between which type of hunger you’re experiencing. An added perk to taking the time to think about your hunger is that often times we will realize that we do not actually require food and that instead it is something non-food related that we are craving.
Let’s start by going through the three types of hunger that we experience.
Stomach Hunger
When we think “hunger” this type of hunger is often what comes to mind. This is the hunger that we experience when it has been a long period of time, usually 5-6 hours, since we’ve last consumed food. Quite often when we experience stomach hunger our stomach begins to growl. At this time our bodies require food in order to function optimally.
Mouth Hunger
The concept of mouth hunger is probably new to most. An accurate depiction of mouth hunger would be when we crave a food for it’s particular mouth feel or taste. Have you ever craved chips because you’re wanting the crispy crunch and salt? Or craved ice cream for that smooth, cold sensation you get in your mouth? Anytime we eat because we know a food will taste good we are eating because of mouth hunger.
Heart Hunger
Heart hunger refers to eating because we are experiencing a particular emotion or because of a learned behaviour. This could be indulging in a decadent food after a stressful day at work or needing to have some sort of dessert after a meal.
One of the best ways to determine why we’re eating is to make sure that we are being mindful when we eat. My clients tease me about how often I suggest that they be mindful when eating out, at a party or on vacation. Being mindful is easy to say but what exactly does it mean? What do we do to actually be mindful when we’re eating?
When I say mindful eating it sounds like some spiritual hocus-pocus where you eat in the dark with candles and incense. However, increasing your mindfulness can make a huge difference in how many unnecessary calories you consume in a day.
Below I’ve outlined my top 8 tips for increasing your mindfulness when eating (because this post got a little long, we will break it up to make it a little more manageable). If you begin implementing these strategies into your daily life you may even find that a few of those pesky pounds effortlessly slip away. It is truly amazing how often or what we choose to eat is due to simply being on autopilot during meals or snacks.
1. Type Of Hunger
The first thing I suggest doing when you feel prompted to open the fridge or pantry for something to eat is to consider the three types of hunger we discussed earlier. Are you eating because you’re bored? Are you eating because you know there is tasty food in the house? Or are you eating because your stomach is growling and your energy is low? Determining why you’re deciding to eat is the first step in being more mindful.
2. Sit Down
Are we ever really eating anything nutritious when we are standing alone in the pantry with the lights off? I encourage my clients only to eat when they are seated at a table (the driver’s seat of a car does not count). Sitting at a table while we are eating forces us to focus much more closely on what we are actually eating, allowing us to better connect with how satisfied we feel.
3. No Distractions
Distractions can be your phone, television, computer or even the newspaper, a book or a magazine. I’m sure most of us have experienced a time when we’ve been watching a movie or TV show and eating something, whether it’s a bowl of popcorn (which can be a good snack – see here) or a bowl of grapes, and all of a sudden we reach down and the bowl is empty. Typically when this happens we still have that “hungry” feeling (normally it is mouth hunger) because we don’t really remember eating what was in the bowl because we were so focused on something else.
Later this week we will talk about the other 5 tips but for now, I recommend working on implementing these 3 🙂
Yours in Health,
Kristin
*Note: If you feel like you would benefit a program targeted at understanding why you crave the foods you do, check out a Craving Change™ facilitator near you.
Do you find yourself bored of the same old snacks everyday? Do you find yourself reaching for the candy dish or hitting up the vending machine just for some variety? Does your lonely snack of just an apple leave you hungrier than you were before your snack? This may sound like an infomercial but I have some great options for you!
Below I’ve outlined some tasty alternatives for traditional snack foods that are sure to spice up your day and get you excited about your snacks again. These snacks not only have great flavour but they contain a perfect balance of macronutrients (read more about balancing your blood sugar through snacks here). All of these snacks take minimal time to assemble and by preparing several of these recipes ahead of time you will be sure to stick to your nutrition plan this week (remember - it's when we allow ourselves to get too hungry or our blood sugar levels get too low that we don't make the best nutrition choices)!
Curry Roasted Pumpkin Seeds
During the winter months getting enough zinc is important in helping to boost our immune system. Try this recipe to get a great source of zinc and a hit of protein at snack time.
Ingredients
1 cup of pumpkin seeds
2 teaspoons of olive oil
2 teaspoons of curry powder
1/2 teaspoon of salt
Preparation
Preheat oven to 300F.
Coat pumpkin seeds with oil then toss with curry powder and salt.
Roast seeds on a baking sheet for 20 minutes.
I recommend a 1 ounce serving of pumpkin seeds served with 1 apple.
Sesame Popcorn
Ingredients
1/4 cup unpopped popcorn kernels
1 tablespoon of coconut oil or butter (for popping on the stove) - omit if you have an air popper
2 teaspoons of sesame oil
1/2 teaspoon of sesame seeds (optional)
Preparation
Pop kernels in a stock pot over the stove with coconut oil/butter.
Once popped, remove from stock pot and toss popcorn with sesame oil and sesame seeds.
I recommend using a stockpot and some coconut oil or butter on the stove to make popcorn. Check out this YouTube video to guide you through making your own popcorn at home.
Health tip: I recommend avoiding the store bought microwave popcorn (even SmartPop or one of those “healthier” varieties). The lining of those microwave popcorn bags (perfluorooctanoic acid, also known as C8) is made of the same ingredients used in Teflon pans.
As stated by Dr. Andrew Weil
In June 2005, a scientific advisory panel to the U.S. Environmental Protection Agency (EPA) identified PFOA as a "likely carcinogen" but drew no conclusions as to whether products made with it pose a cancer risk to humans. However, animal studies have identified four types of tumors in rats and mice exposed to PFOA.
While scientific studies have not established a link between microwave popcorn bags and other products containing trace amounts of PFOA to increases in cancer in humans, the chemical has been shown to cause cancer and birth defects in animals, and it is so pervasive that it's detectable in the blood of 95 percent of Americans.
Chia Pudding
Ingredients
½ cup chia seeds
2 cup almond milk
1 tbsp maple syrup
4 tbsp raisins
Preparation
Combine all ingredients into 4 - 4 ounce or 8 ounce mason jars (or small glass storage containers)
Stir well and let sit overnight.
Leave jars in the fridge for quick grab-and-go snacks for the week.
Nut and Dark Chocolate Balls
Ingredients
1/4 cup of unsalted almonds
1 ounce of dark chocolate (70-80 percent cocoa), melted in microwave or double boiler
1/2 tablespoon of dried cranberries or cherries
1/8 teaspoon of Himalayan sea salt
Preparation
In a bowl, mix together almonds and melted dark chocolate.
Drop mixture onto wax paper.
Refrigerate until set.
Recipe makes 1 serving.
I recommend tripling or quadrupling this recipe to make 3 or 4 servings at one time.
Chocolate Avocado Pudding
Ingredients
1 ripe avocado, cubed
2 tbsp cocoa powder
2 tbsp maple syrup
3 tbsp unsweetened almond milk
1 tsp vanilla extract
1 cup fresh berries
Preparation
Place avocado in a blender or food processor and blend until smooth.
Add the remaining ingredients except the berries.
Serve topped with fresh berries.
May be kept refrigerated for one day until needed. Recipe makes 2 servings.
Hopefully these recipes help to spice up your menu plan this week! Do you have other grab-and-go recipes that you love? Share them in the comments below!
Yours in Health,
Kristin
Stable blood sugar levels are important for everyone, not just people with diabetes. When our blood sugar levels are stable, we have stable energy, stable moods and our hunger remains under control. We’ve all had that feeling before, we have a sugary treat and feel a burst of energy but then before we know it we are feeling tired, hungry or irritable (sometimes all three at once – yikes!) What if I told you that you could prevent (or at least mitigate) these feelings just by combining your foods appropriately?
Glycemic Index
This term may be new to many of you – the glycemic index refers to the measure of how foods affect your blood sugar and insulin levels. Foods with a high glycemic index will affect your blood sugar and insulin levels more than foods with a low glycemic index.
When we are looking at the glycemic index of different foods, we see that foods are rated on a scale of 0-100. Pure glucose is given a glycemic index of 100 and all other foods are rated in relation to pure glucose. Since foods made up of only fat and/or protein don’t affect blood sugar levels (because only carbohydrate-containing foods affect our blood sugar) they would automatically receive a rating of 0.
High Glycemic Index Rating: 70+
Moderate Glycemic Index Rating: 56-69
Low Glycemic Index Rating: 55 or less
Glycemic Index Rating of Common Foods
Let’s begin by discussing which foods have the biggest impact on our blood sugar levels. Foods that likely comes to mind are candies, cookies, and chocolates. These foods absolutely have an impact on our blood sugar and insulin levels but other foods that also our impact blood sugar and insulin levels include fruits, vegetables (some more than others), grain products and dairy products. We don’t often think of foods other than indulgent sweet foods as having a significant impact on our blood sugar levels but remember, natural sugar, added sugar and starch breakdown the same way in the body once they are consumed.
Let’s look at some of the numbers:
Grapes - 59
Carrots - 35
Potatoes - 82
Yam - 52
Green peas - 51
Fruit Roll-Ups - 99
You can see a more comprehensive list here.
Glycemic Load
In order to understand the glycemic load we need to have a good understanding of the glycemic index. So now that we’ve discussed the glycemic index and how different foods affect our blood sugar levels, let’s dive a little deeper and talk about the glycemic load.
The glycemic load is calculated by dividing the glycemic index rating by 100 and multiplying this number by the number of grams of available carbohydrate in the food (the amount of available carbohydrate is found by taking the total number of carbohydrates minus the number of grams of fibre). In simpler terms, glycemic load takes into account how much of a food we will actually consume. Let’s use watermelon for example; the glycemic index of watermelon is 72, which is high. However, the glycemic load of watermelon is only 7, which is low. Why is this? Well, if we eat the whole watermelon (approximately 5 cups), yes our blood sugar and insulin levels are going to be impacted significantly, but if we eat a cup of cut up watermelon (an appropriate serving size) it is not going to have a huge impact on our blood sugar and insulin levels. Make sense?
High Glycemic Load Rating: 20+
Moderate Glycemic Load Rating: 11-19
Low Glycemic Load Rating: 10 or less
Now let’s discuss the components of food that can fight the blood sugar spike caused by simple carbohydrates (sugars) – protein, fat and fibre.
An easy comparison to make would be to compare fruit juice versus a piece of whole fruit. The glycemic index and glycemic load of orange juice versus a whole orange is 50 and 40 respectively. The major difference between fruit juice and a piece of whole fruit is the amount of fibre each contains. One cup of 100% real orange juice contains 0 grams of fibre, whereas a whole orange contains an average of 3 grams.
So what does this tell us? Fibre reduces the glycemic index and glycemic load of a food.
Let’s use yogurt as our second example. The glycemic index and glycemic load of regular plain yogurt is 14 and the glycemic index and glycemic load of plain Greek yogurt is 5. The major difference between these two types of yogurt is the amount of protein they contain.
From this example we can see that protein reduces the glycemic index and glycemic load of a food.
For our last example we will use a slightly different comparison – fruit juice versus a chocolate bar. I use this example because I have heard from many diabetic clients over the past few years that often times they will keep a chocolate bar on hand to help bring their blood sugar up if they are having a low. When I suggest against using a chocolate bar I get the same question, “but one chocolate bar contains ___ grams of sugar, shouldn’t this help bring my blood sugar up quickly?” If we are trying to bring our blood sugar up as quickly as possible (which is only really necessary for diabetics experiencing a low blood sugar level and for athletes manipulating their blood sugar prior to or during an event) we want to have as little fat in the food/meal as possible because fat, like fibre and protein, also slows down the release of sugar into our bloodstream.
In summary, protein, fat and fibre all slow down the release of sugar from food into our bloodstream and therefore reduce the insulin response that these foods cause the body to have.
How can we reduce the impact of food on our blood sugar levels?
This is easy and once you start implementing these rules you will notice a huge difference in your energy, mood and hunger levels throughout the day.
At a meal, be sure to have a food that fits into each of these three categories: protein, fat and complex carbohydrate and at a snack have a food that contains fat OR protein WITH a food containing complex carbohydrates.
At a meal this combination of protein, carbohydrate and fat could be:
meat (protein)
vegetables (carbohydrate)
butter/olive oil/coconut oil on the vegetables (fat).
At a snack this could look many different ways:
- a hardboiled egg (protein) with a cup of grapes (carbohydrate)
- 2 ounces of meat (protein) with 1 sliced red pepper (carbohydrate)
- ½ avocado (fat) with 1 piece of fruit (carbohydrate)
- 1 tablespoon of natural nut butter (fat) with 1 apple/banana (carbohydrate)
- 2 tablespoons of guacamole/hummus (fat) with 1 cup of carrots/broccoli/cauliflower (carbohydrate)
- 1 ounce of nuts (fat) with 1 piece of fruit (carbohydrate)
- 1 ounce of cheese (fat) with 1 cup of grapes (carbohydrate)
- ¾ cup of plain Greek yogurt (protein) with 1 cup of berries (carbohydrate)
Challenge this week: look at your meals and snacks to determine whether or not you are optimizing your blood sugar levels with your food choices. Use some of the snack options above and see how you feel at the end of the day. The goal is to make a small tweak with your meal and snack options to maximize your energy, improve your sleep and stabilize your mood.
Do you have some balanced snacks that you love that I didn't list above? Comment below and share!
Yours in Health,
Kristin
This lazy-man's frittata is made for people who leave little to no time in the morning for breakfast. You can add any vegetables and spices you'd like, however to keep it as easy as possible I stuck to nothing you had to chop 🙂
[yumprint-recipe id='15']
This recipe is literally some of the greatest flavours thrown together to make an amazing dish! I recommend serving with roasted yams and brussels sprouts for a gourmet looking meal that is so quick and easy to put together (tip: make extra maple drizzle for the vegetables - you're welcome 🙂 ).
[yumprint-recipe id='17']
Stress affects our physical and mental health in many different ways. It impacts our ability to sleep, properly digest our food, reduces immune function and affects our mood. You may think to yourself, “I’m not stressed” – however, we are now exposed to low-grade stressors all of the time – think: working a full-time job, taking care of children and trying our best to be a great friend, wife, girlfriend, daughter, sister, etc. When we are subjected to constant low-grade stressors our body responds the same way it would if we had something traumatic occur.
Research has repeatedly shown that dietary deficiencies in several micronutrients have been associated with increased levels of stress and psychiatric symptoms in otherwise healthy individuals.
Supplementation with micronutrients to overcome these dietary deficiencies has been observed to improve perceived stress, mild psychiatric symptoms, and some aspects of everyday mood in a recent meta-analysis of studies examining short-term multivitamin supplementation. (Lewis et al, 2013)
So which came first – the stress or the nutrient deficiency?
That we don’t really entirely know. However research has shown that supplementation with a multivitamin once a person is already stressed decreases markers of anxiety and stress including blood pressure and cortisol (stress hormone) levels.
Schlebusch and colleagues used a well-designed protocol, and screened for a highly stressed sample. After 30 days of supplementation, significant treatment effects were evident, with the multivitamin reducing the level of anxiety and stress and improving psychological well-being. (Lewis et al, 2013)
Now, before we all rush out to pick up any multivitamin on the drug store shelves, let’s look a little closer at the nutrients that appear to have the biggest impact on markers of mood, anxiety and stress – B vitamins and vitamin C.
Let’s start with vitamin C
Studies show that when people are asked to perform psychological challenges, individuals who have high levels of vitamin C do not show the physical and mental signs of stress that are displayed by people with low levels of vitamin C. Additionally, people with higher levels of vitamin C in their blood bounce back from stress more quickly than people with low levels of vitamin C.
In one particular study, researchers subjected 120 people to a stressful task that included public speaking while solving math problems. Half of the study participants were given 1,000 mg of vitamin C. The signs of stress that were measured included levels of the stress hormone cortisol, blood pressure and self-reported stress. These markers were significantly higher in the study participants who were not given the vitamin supplement.
Additional studies have shown that treatment of 1,000 mg of vitamin C three times per day for 14 days decreased cortisol levels, blood pressure and perceived levels of psychological stress
This consistent link between vitamin C levels and stress has led to researchers suggesting that vitamin C be used as an integral component of stress management.
Because I like the “food first” approach, let’s look at where we can get vitamin C from our food.
| Age in Years | Aim for an intake of
mg/day |
Stay below
mg/day |
| Males 19 and older | 90 | 2000 |
| Females 19 and older | 75 | 2000 |
| Pregnant women 19 and older | 85 | 2000 |
| Breastfeeding women 19 and older | 120 | 2000 |
It’s important to note that some research suggests that the above number of milligrams suggested daily is simply enough to prevent the development of scurvy (a disease caused by vitamin C deficiency, characterized by swollen bleeding gums and the opening of previously healed wounds) rather than an amount to aim for.
Some of the most nutrient dense food sources of vitamin C (in descending order) include:
- Guava (206 mg/ 1 fruit)
- Peppers (raw) (101-144 mg/ ½ cup)
- Papaya (94 mg/ ½ fruit)
- Kiwi (84 mg/ 1 large fruit)
- Orange (42 mg/ ½ fruit)
- Broccoli/Cabbage (54 mg/½ cup)
- Strawberries (52 mg/ ½ cup)
- Brussels Sprouts (38-52 mg/ 4 sprouts)
*Keep in mind – vitamin C is destroyed by heat. So it is best to consume vitamin C-rich foods raw if possible
If you’re choosing a supplemental form of vitamin C, it’s best to go with a time-released supplement since vitamin C is rapid and short acting. Alternatively, you can break up the dose throughout the day (for example, 500 mg in the morning and 500 mg in the afternoon or evening) to provide a similar effect.
In summary – most fruits and vegetables contain some vitamin C. Shoot for 4 cups of vegetables per day (keeping in mind that some of the vitamin C content may be altered by heat) and 2 servings of fruit per day. If you’re feeling overly stressed, it would not hurt to try a supplement.
Next up is B vitamins
The superstar B vitamins we will talk about here are: vitamin B1, B2, B3, B5, B6, B12 and folate.
The importance of vitamin B6, B12 and folate is linked to their ability to lower blood levels of homocystine. Homocysteine is an amino acid and is released into the blood when protein is broken down. When homocystiene is present in high concentrations (normal range is 5 to 15µmol/L) it has been linked to an increased risk of heart attacks and stroke. High levels of homocysteine are also linked to Alzheimer’s, dementia, declining memory, poor concentration and lowered mood.
One double blind, randomized placebo-controlled study (the gold standard for all scientific studies) showed improvements in anxiety, depression and overall mental health in subjects after 60 day treatment with a vitamin B complex supplement containing whole-food nutrients.
Now that we know how useful these B vitamins can be, let’s take a look at where we can get them in our diet.
Vitamin B1 (Thiamin)
| Age in Years | Aim for an intake of mg/day | Stay below |
| Men 19 and older | 1.2 | A safe upper limit has not be established |
| Women 19 and older | 1.1 | |
| Pregnant women 19 and older | 1.4 | |
| Breastfeeding women 19 and older | 1.4 |
Some of the most nutrient dense food sources of vitamin B1 (in descending order) include:
- Pork, various cuts, cooked (0.36-1.05 mg/2 ½ oz)
- Tuna, yellowfin/albacore, cooked (0.38 mg/2 ½ oz)
- Trout, (0.11-0.32 mg/ 2 ½ oz)
- Lentils, cooked (0.25-0.28 mg/ ¾ cup)
- Salmon, cooked (0.21-0.26 mg/ 2 ½ oz)
- Green peas, cooked (0.22-0.24 mg/ ½ cup)
Vitamin B2 (Riboflavin)
| Age in Years | Aim for an intake of mg/day | Stay below |
| Men 19 and older | 1.1 | A safe upper limit has not be established |
| Women 19 and older | 1.3 | |
| Pregnant women 19 and older | 1.4 | |
| Breastfeeding women 19 and older | 1.6 |
Some of the most nutrient dense food sources of vitamin B2 (in descending order) include:
- Liver (chicken, turkey, pork, beef), cooked (1.6-2.7 mg/2 ½ oz)
- Mushrooms (white, portabello, crimini), raw or cooked (0.2-0.6 mg/ ½ cup)
- Egg, cooked (0.4-0.5/ 2 large)
- Milk (0.4-0.5 mg/1 cup)
- Cottage cheese (0.4-0.5 mg/1 cup)
- Salmon, cooked (0.4 mg/ 2 ½ oz)
- Mackerel, cooked (0.3-0.4 mg/2 ½ oz)
Vitamin B3 (Niacin)
| Age in Years | Aim for an intake of Niacin Equivalents (NE/day) | Stay below |
| Men 19 and older | 16 | 35 |
| Women 19 and older | 14 | 35 |
| Pregnant women 19 and older | 18 | 35 |
| Breastfeeding women 19 and older | 17 | 35 |
Some of the most nutrient dense food sources of vitamin B3 (in descending order) include:
- Salmon, cooked or canned (11-17 NE/2 ½ oz)
- Liver (beef, pork, chicken, turkey), cooked (10-17 NE/2 ½ oz)
- Tuna, cooked or canned (12-18 NE/2 ½ oz)
- Chicken (various cuts), cooked (8-15 NE/2 ½ oz)
- Mackerel, cooked (7-12 NE/2 ½ oz)
- Pork, beef, lamb, various cuts (6-14 NE/2 ½ oz)
- Turkey, various cuts, cooked (6-9 NE/2 ½ oz)
- Mushroom, portabello (6 NE/ ½ cup)
- Cottage cheese (5-6 NE/1 cup)
Vitamin B5 (Pantothenic acid)
As a dietary supplement, 5-10 mg pantothenic acid has been used.
| Age | Recommended Daily Intake (mg/day) | Stay below |
| Infants 0-6 months | 1.7 | Amounts up to 10 grams have been ingested without significant adverse effects |
| Infants 7-12 months | 1.8 | |
| Children 1-3 years | 2 mg | |
| Children 4-8 years | 3 mg | |
| Children 9-13 years | 4 mg | |
| Men and women 14 and older | 5 mg | |
| Pregnant women | 6 mg | |
| Lactating women | 7 mg |
Limited data is available on the pantothenic acid content of foods, but chicken, beef, potatoes, tomato products, liver, kidney, egg yolk, and broccoli are reported to be among the major nutrient dense sources.
Various processing methods, including freezing and canning of vegetables, fish, meat and dairy products, as well as refining of grains, have been reported to reduce the pantothenic acid content of foods.
Vitamin B6
| Age in Years | Aim for an intake of mg/day | Stay below (mg/day) |
| 19-50 | 1.3 | 100 |
| Women 51 and older | 1.5 | 100 |
| Men 51 and older | 1.7 | 100 |
| Pregnant women 19 and older | 1.9 | 100 |
| Breastfeeding women 19 and older | 2.0 | 100 |
Some of the most nutrient dense food sources of vitamin B6 (in descending order) include:
- Chickpeas, cooked (0.84 mg/ ¾ cup)
- Organ meats (liver, kidney, giblets) (12-64 mg/ 2 ½ oz)
- Salmon, wild, cooked (0.61-0.71 mg/2 ½ oz)
- Potato, cooked with skin (0.37-0.60 mg/ 1 medium)
- Pork, cooked (0.24-0.5 mg/2 ½ oz)
- Chicken, cooked (0.25-0.48 mg/ 2 ½ oz)
- Sweet potato, cooked with skin (0.33 mg/ 1 medium)
Vitamin B12
| Age in Years | Aim for an intake of micrograms (mcg/day) | Stay below (mcg/day) |
| Men and women 19 and older | 2.4 | An upper limit has not been established |
| Pregnant women 19 and older | 2.6 | |
| Breastfeeding women 19 and older | 2.8 |
Some of the most nutrient dense food sources of vitamin B12 (in descending order) include:
- Organ meats (liver, kidney, giblets) (12.6-64.3 mcg/2 ½ oz)
- Mackerel (13.5-14.3 mcg/2 ½ oz)
- Tuna, Bluefin (8.2-9.3 mcg/2 ½ oz)
- Salmon, sockeye (4.4 mcg/2 ½ oz)
- Ground beef, cooked (2.4-2.7 mcg/2 ½ oz)
- Egg (1.5-1.6 mcg/2 large)
- Milk (1.2-1.4 mcg/1 cup)
- Pork, various cuts (0.8-1.1 mcg/2 ½ oz)
Folate
| Age in Years | Aim for an intake of (mcg/day) | Stay below (mcg/day) |
| Men and women 19 and older | 400 | 1000 |
| Pregnant women 19 and older | 600 | 1000 |
| Breastfeeding women 19 and older | 500 | 1000 |
Some of the most nutrient dense food sources of folate (in descending order) include:
- Organ meats, liver, cooked (122-518 mcg/ 2 ½ oz)
- Lentils, cooked (265 mcg/ ¾ cup)
- Peas (chickpeas, black-eyed) cooked (138-263 mcg/ ¾ cup)
- Beans (pink, pinto, navy, black, white, kidney, great northern), cooked (157-218 mcg/ ¾ cup)
- Spinach, cooked (121-139 mcg/ ½ cup)
- Artichoke, cooked (79-106 mcg/ ½ cup)
- Broccoli, cooked (89 mcg/ ½ cup)
In summary - organ meat is a nutritional powerhouse. However, organ meat may not be the most popular food choice in your home. So, a close runner up is salmon! To get those B vitamins in and an extra punch of omega 3 fats (we will talk more about these later) try eating wild Pacific sockeye salmon at least 3-4 times per week.
So how exactly can we apply what we’ve learned to our daily lives? The next time we are feeling stressed or anticipate a stressful week or month, instead of reaching for that cliché pint of Ben & Jerry’s or a Xanax, whip up a delicious anti-stress meal full of these powerful vitamins.
Food as Medicine Quick Anti-Stress Lunch
Ingredients
5 ounces cooked wild Pacific Sockeye Salmon, chopped into small pieces
1 cup of sliced peppers, diced
¼ cup of shelled sunflower seeds
3 cups of fresh spinach
Dressing
½ cup of balsamic vinegar
¼ cup of maple syrup
2 teaspoons of Dijon mustard
1 cup of extra virgin olive oil
salt and pepper to taste
Instructions
Blend all ingredients for dressing in a blender or with a whisk.
Combine peppers and spinach in a large bowl and top with salmon and sunflower seeds.
Add 2 tablespoons of prepared dressing and toss the salad.
Eat and be merry
Yours in health,
Kristin
Sources
Food Sources of Folate. (2015) Available at: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Folate.aspx
Food Sources of Niacin. Available at: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Niacin.aspx
Food Sources of Thiamin. Available at: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Thiamin-(Vitamin-B1).aspx
Food Sources of Vitamin B6. Available at: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-B6-(Pyridoxine).aspx
Food Sources of Vitamin B12. (2015) Available at: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-B12.aspx
Lewis et al. (2013). The Effect of Methylated Vitamin B Complex on Depressive and Anxiety Symptoms and Quality of Life in Adults with Depression. ISRN Psychiatry.
Oliveira et al. (2015). Effects of oral vitamin C supplementation on anxiety in students: a double-blind, randomized placebo-controlled trial. Pakistan Journal of Biological Sciences. 18(1) 11-18.
Pantothenic acid and biotic. Available at: https://www.nlm.nih.gov/medlineplus/ency/article/002410.htm
Weil, Andrew (2015). Elevated Homocysteine. Available at: http://www.drweil.com/drw/u/ART03423/Elevated-Homocysteine.html
Tacos were my absolute favourite food growing up. However, it wasn't until I had finished 5 years of nutrition schooling/interning that I had taken the time to read the back of that little package. After seeing such a huge list of unnecessary ingredients, such as "corn maltodextrin", "sugar", "caramel colour", "hydrolyzed soya and corn protein" (in taco seasoning, really?) the quest for finding a delicious taco seasoning recipe was on.
I recommend making this seasoning in a larger batch and storing it in a spice shaker for easy use. Remember - eating is not about perfection but if we can make these simple substitutions (which taste just as delicious!) then we are definitely on the road to a healthier life.
[yumprint-recipe id='7']
Welcome back for part 2 of Choosing a Prenatal Supplement (you can read part one here)! In this post we will finish our discussion on prenatal supplement components and what to look for when selecting this important multivitamin from store shelves!
Omega 3
When looking for an omega 3 supplement, you want to make sure it contains two different omega 3 fatty acids: DHA (docosahexaenoic acid) and EPA (eicosopentaenoic acid). DHA is critical for fetal brain development. A pregnant woman’s body will transfer all of the DHA possible across the placenta to the fetus even if this means depleting the mother’s stores entirely. EPA is important in helping to prevent postpartum depression. Finally, omega 3 supplements have been shown to extend gestation and increase birth weight.
In randomized trials using a DHA supplement versus a placebo, the supplement improved infants’ visual acuity and growth as well as helped prevent maternal depression (Maizes, 2013)
When looking at the label, check to see that the fish oil is molecularly distilled, which means that heavy metal and polychlorinated biphenyl (PCB) contaminants that are present in many fish are removed. Look for a supplement with DHA and EPA adding up to 1000 mg and take with the largest meal of the day.
Nutrient dense food sources of DHA and EPA: mackerel, herring, salmon (wild pacific sockeye salmon is best), sardines, trout.
Don’t be fooled by foods such as ground flaxseed, walnuts, chia seeds, and flaxseed oil as being a good source of omega 3. These foods contain the form of omega 3 known as ALA (alpha-linolenic acid), which must be converted in the body into DHA and EPA to have the benefits listed above. Unfortunately, the conversion rate from ALA to DHA/EPA is believed by researchers to be less than 1% in healthy individuals.
A Canadian survey of 176 pregnant women revealed that while 90 percent were taking multivitamins, none were taking the vitamins with omega 3, and only 11 percent were taking separate omega 3 supplements (Maizes, 2013)
Vitamin D
A large percentage of women living in northern latitudes have low vitamin D status, this is a nutrient of significant importance. See my post on vitamin D here for food sources and additional information on the importance of the sunshine vitamin.
There is evidence in animal studies and some from human trials that fertility is impaired if the mother has a low vitamin D level. She will have a harder time getting pregnant and once pregnant, she will have an increased risk of preeclampsia and gestational diabetes (Maizes, 2013)
The Institute of Medicine considers vitamin D doses of up to 4,000 IU/day to be safe. My recommendation to clients is to get his/her vitamin D levels checked based on a supplement dosage of 1000-2000 IU/day and then have levels checked once every 6-12 months after until consistently in the normal range.
It is worth noting that many multivitamins, including prenatal multivitamins, only contain 200 IU of vitamin D. If you already have an inadequate vitamin D status (anything less than 50 ng/L according to the vitamin D council) than 200 IU/day is unlikely to correct this inadequacy.
Nutrient dense food sources of vitamin D: milk, yogurt, egg yolk, salmon, mackerel, herring, trout.
Calcium
Calcium is needed during pregnancy to help with baby’s bone development (particularly in the third trimester) and to keep mother’s bones strong during this time as well. Women need 1,000-1,300 mg of calcium during pregnancy and breastfeeding. I suggest focusing on food first for calcium however, many women struggle to get in enough calcium to meet pregnancy and post-partum needs. If choosing to supplement, it is recommended to split up calcium supplements because we cannot absorb more than approximately 500 mg of calcium at one time.
Nutrient dense food sources of calcium: green vegetables, milk products, salmon, sardines.
Vitamin E
Pregnant women use vitamin E for preventing complications in late in pregnancy due to high blood pressure.
Check the label on your prenatal multivitamin for dl alpha tocopherol. Dl alpha tocopherol is the synthetic form of vitamin E and indicates that the product is poor. What you should see is d-alpha tocopherol or even better, 200-400 IU of mixed tocopherols and tocotrienols. Synthetic forms of vitamin E are generally derived from petroleum products and are not as bioavailable as natural vitamin E.
Vitamin B12
Women at particular risk of low vitamin B12 levels include: vegan or strict vegetarians, women taking proton pump inhibitors or other acid blockers (think TUMS, Rolaids, etc.) or have been on the birth control pill for several years. Women with type 2 diabetes mellitus or polycystic ovarian syndrome who are prescribed metformin are also at risk of low vitamin B12 levels, due to the depletion that this drug causes.
Vitamin B12 is essential during pregnancy for DNA synthesis and low levels of this vitamin increases risks of repeated miscarriage and birth defects.
The recommended daily intake of vitamin B12 is 2.4 mcg during perception and 2.6 mcg during pregnancy. You may notice that many vitamin B12 supplements on store shelves are quite high in comparison to the recommended dietary allowance. This is due to the fact that absorption of 100% of what is in the supplement does not occur. For example, a supplement with 1,000 mcg of oral vitamin B12 leads to absorption of about 20 mcg.
Nutrient dense food sources of vitamin B12: animal meat (particularly organ meat), fish, milk products and fortified almond milk, nutritional yeast.
Additional vitamins and trace minerals
Trace minerals in a multivitamin should include copper, zinc, magnesium, potassium, and calcium.
Just remember: taking a supplement never takes the place of consuming nutrient dense foods. Think of a supplement as what it is - a supplement to your currently awesome, nutrient dense diet.
Until next time nutrient seekers..
Yours in health,
Kristin
Sources
https://umm.edu/health/medical/altmed/supplement/alphalinolenic-acid
https://www.vitamindcouncil.org/about-vitamin-d/testing-for-vitamin-d/
http://healthybabycode.com/why-you-cant-get-vitamin-a-from-eating-vegetables
http://www.drweil.com/drw/u/ART02809/vitamin-b9-folate.html
Maizes V (2013). Be fruitful: the essential guide to maximizing fertility and giving birth to a healthy child.
This past May I was very fortunate to have had the opportunity to attend the Nutrition and Health Conference put on by the Arizona Centre for Integrative Medicine where I was first introduced to the work of medical doctor Victoria Maizes. Dr. Maizes focuses much of her work on fertility, environmental toxins and their impact on the body and women’s ability to conceive.
After returning home and diving into research on environmental toxins and infertility I has the opportunity to share this information with my first client who had been struggling to conceive for the past 3 years. We worked together on reducing her exposure to environmental toxins through skincare products, food storage containers and bottles, as well as avoiding inorganic foods that fall into the “dirty dozen” category (more about that later). My client informs me a few months later that she is pregnant. Coincidence? You might think. However, the research is extremely strong in this area and I hope to share it all with you over the coming months.
Okay, let’s start at the beginning. Taking a prenatal multivitamin is important for many different reasons and I would like to share not only the importance of taking a prenatal vitamin if you are a woman of childbearing age but what exactly to look for and why each nutrient is important. As a big believer in food first, this is definitely one area where I feel a safety net associated with taking a prenatal multivitamin is important.
Below are some of the top reasons why taking a prenatal multivitamin is important:
•Taking a multivitamin may assist with conception
-According to the Nurses Health Study, the longest running study on women’s health, taking a multivitamin helps women conceive. In addition, women in the study who took a multivitamin had a third lower risk of developing ovulatory infertility, compared with women who did not take a multivitamin. Researchers in the study estimated that 20% of all ovulatory infertility cases would be avoided if women took a multivitamin (Maizes, 2013)
•Taking a multivitamin reduces the risk of birth defects in your baby
-It is estimated that protection against birth defects ranges from 25-50% for neural tube defects, cardiovascular defects, limb defects, cleft palate, and urinary tract anomalies (Maizes, 2013)
•Taking a multivitamin lowers the risk of miscarriage
-Research done in 2007 showed that multivitamin supplementation in the first trimester of pregnancy was linked to a 50% decreased risk of miscarriage (Maizes, 2013)
The Child Autism Risks from Genetics and Environment (CHARGE) study, a Northern California case-controlled study, examined the impact of maternal prenatal vitamin consumption in 276 children with autism and 269 children with typical development. According to the study, the women who began taking prenatal vitamins 3 months prior to conception and up to 1 month into pregnancy had a 38% reduced risk of autism in their children, compared to mothers who did not begin taking a multivitamin until later in their pregnancy.
What should I be looking for?
My first recommendations are to look for a food-based supplement and one that is free from unnecessary additives. Some of the unnecessary additives I am referring to are:
•FD&C Yellow #5 (Tartrazine) Lake
•FD&C Yellow # 6 Lake
•FD&C Blue #2 Lake
•Hydroxypropyl methylcellulose
(I’ll talk more about these additives in a future post – for now, I suggest avoiding them if possible)
Vitamin A
Vitamin A is needed for developing vision and immune function of the fetus.
Animal forms of vitamin A are called preformed vitamin A – they are more easily absorbed and used within the body in comparison to vitamin A coming from fruits and vegetables. The type of vitamin A coming from plant sources is known as the pro-vitamin A carotenoids.
Be cautious – It is possible to get too much vitamin A (particularly when taking supplements), which can increase the risk of birth defects.
Maximum dosage of 2500 IU/day. However, if the form of vitamin A on the label says beta-carotene, the maximum dosage increases to 15,000 IU/day (pre-pregnancy) and 5,000 IU/day during pregnancy since less then 10% of carotenoids are converted to the active form of vitamin A within the body.
“Vitamin A is found in significant amounts only in animal products like liver and grass-fed dairy. You’d have to eat a huge amount of beta-carotene from plants to meet vitamin A requirements during pregnancy. For example, 3 ounces of beef liver contains 27,000 IU of vitamin A. To get the same amount of vitamin A from plants (assuming a 3% conversion of beta-carotene to vitamin A), you’d have to eat 4.4 pounds of cooked carrots, 40 pounds of raw carrots, and 50 cups of cooked kale” (Chris Kresser, Healthy Baby Code)
Iron
The National Health and Nutrition Examination Survey study showed that 9-16% of women between the ages of 12 and 49 are iron deficient. In addition, only 20% of fertile women have adequate iron reserve of 500 mg. Iron is stored in our body but as women, we lose a significant amount of iron during menstruation and childbirth.
Having inadequate iron status prior to and during pregnancy can have a significant impact on fetal development by reducing infant growth rate. If iron deficiency is present prior to conception, this can impact the development of the placenta during early pregnancy.
"According to the Nurses’ Health Study, women who took iron supplements had a 40% lower risk of ovulatory infertility than those who did not take iron supplements” (Maizes, 2013)
Recommended daily iron intake per day is 18 grams for women during the preconception stages, and 27 mg per day for pregnant women.
Nutrient dense food sources of iron: Most bioavailable form of iron is red meat.
One of the side effects of many iron supplements is constipation. Trying to avoid this unpleasant side effect is one of the reasons why many women avoid iron supplementation. Using food-based iron supplements of iron bisglycinate can reduce the constipating effect of iron. See here (https://www.thorne.com/products/dp/iron-bisglycinate) for an iron supplement from a supplement company I trust.
Iodine
Iodine is essential within the body in the production of thyroid hormone and helping to prevent brain damage. Iodine deficiency is linked to miscarriage and stillbirths.
The recommended daily allowance for iodine is 150 mcg prenatally and 200 mcg while pregnant and breastfeeding.
Food sources of iodine:
Milk, egg yolks, saltwater fish, sesame seeds, asparagus, garlic, spinach, mushrooms, seaweed, dulse, kelp, lima beans.
Folate
Folate is a critical nutrient during preconception and pregnancy. Folate is required for the synthesis of DNA and cell division. Unfortunately, 90% of women do not get sufficient folate from their diets alone. Due to the importance of folate in the development of a healthy baby and prevention of neural tube defects, it is recommended by multiple professional organizations that women of childbearing age take 400 mcg of folic acid per day. However, there is some controversy around this folic acid recommendation, as supplemental folic acid can mask symptoms of pernicious anemia (anemia linked to vitamin B12 deficiency). The emphasis on folic acid for women of childbearing age regardless of whether or not you plan to become pregnant is related to the fact that beginning to supplement with folic acid at 8-12 weeks into pregnancy is too late.
Although we discuss folic acid (the common synthetic form of folate) more than the food source of folate, there is a difference between the two. Folate in its natural form is better utilized within the body compared to folic acid. Look for folate on the label not as folic acid, rather “folate”, “5-methyl-tetrahydrofolate”, “L-methylfolate” or “Metfolin”.
Nutrient dense food sources of folate: leafy green vegetables, liver, legumes.
Although this is not the end of my list, I will end today’s long-winded blog post here. Be sure to check out “Part 2” for a continuation on prenatal supplements and discussions of omega 3, vitamin D, calcium, vitamin E, vitamin B12 and trace minerals.
Yours in health,
Kristin