Monday, April 27, 2015

Digestion and weight loss


An underactive digestive system can promote weight gain and inhibits fat loss. Many overweight people have sluggish digestion. Not enough of the food they eat is broken down, absorbed and assimilated. The cells require nutrients, driving the person to eat more. It is a paradox of our times that so many of us in the west are overfed and undernourished.

When the body is full of toxins, it works less efficiently, slowing down the elimination process. Excess weight is the body holding on to waste, the by-product of catabolism (daily break-down of cells), and the waste stored in the colon, which can hold up to 65 pounds of waste! The immune system and other vital functions begin to slow down.

Some indicators of faulty digestion include: Headaches, bowel problems, depression, obesity, low energy, bad breath, among others.

But the good news is that anything that poor digestion causes, improved digestion can correct. As digestion improves, hunger diminishes and weight becomes easier to control.

Simplifying digestion can have an enormous impact on weight. The digestion of food demands more energy than other bodily functions. Eating a large meal diverts blood and energy to the digestive system resulting in a heavy, sluggish feeling.

Effective tools to improve digestion include:
  • Food combining: do not eat starches and protein-rich food in the same meal, and eat fruit on its own
  • Avoid cold beverages at mealtime. Sip on room temperature water during meals.
  • Chew food carefully and eat more slowly. The mechanical process of chewing is a crucial factor in promoting good digestion. By taking the time to properly chew food forces you to eat more slowly and allows for the time it take the brain to receive the signal that you are satisfied.
  • Eat to 80% full.
  • Plant enzymes
  • Probiotics
  • Eat more fiber, balance of soluble and insoluble
  • Eat whole foods, and live foods rich in enzymes (raw vegetables, fruit, nuts and seeds)
  • Avoid processed, refined and packaged foods
  • Eat in a relaxed environment
Timing of meals also affects one’s weight. When you are active, a meal will provide the required energy for immediate physical and mental activity. But if you are inactive, that same meal can cause the body to divert energy from the meal to storage as fat. For this reason it is best to have the largest meal in the middle of the day, when one is most active. Evening meals should be light and it is best not to eat after 9 o’clock at night.

Obesity and overweight have many possible causes, of which poor digestion is only one. Improving digestion efficiency will improve health but may not always result in losing unwanted weight. Other factors that may account for weight gain or inability to lose excess fat are psychological problems, hidden food allergies, hypothyroidism, hormone imbalances or specific nutrient deficiencies. If you suspect faulty digestion is a culprit, I recommend you continue to educate yourself about how the digestive system works and/or seek the help of a qualified nutritionist. 






Wednesday, April 22, 2015

Is it hunger or craving?


Are you drawn to specific foods? Have to have them at certain times of the day? Does your craving come as an emotional response to stress? If you answered yes to any of these questions, you could be addicted to certain foods, most likely unhealthy ones.

While appetite is essential and normal, cravings and addictions are destructive. Knowing what the difference between hunger and craving is can help you become more aware of your habits, be more satisfied with your meals, and reduce calories without the need to continue eating. If your desires are compulsive, extreme and beyond your control, you are experiencing addictive behaviour. If they are moderate and manageable, they are indications of normal appetite.

Appetite and cravings are simply manifestations of types of hunger: one physical the other emotional. Hunger is the body’s way of letting you know it needs food energy. Any food will take away your hunger and the hunger signals. Cravings are more urgent and specific. Distract yourself with something productive and it will pass.

Physical Hunger
Emotional Hunger
Tends to come on gradually and can be postponed
Feel sudden and urgent urge
Can be satisfied with any number of foods
Causes very specific cravings
Once full, you’re likely to stop eating
You tend to eat more than you normally would
Doesn’t cause feelings of guilt
Can cause feelings of guilt afterwards

It is said that food addiction is more difficult to alter than drug addiction because food is required for survival and cannot be avoided. The behaviour of food addicts is quite often deep-rooted. Compulsive eaters are usually not feeding their bodies, they are feeding their emotional emptiness, or attempting to escape or mask pain or trauma. The addict usually realizes that food is only a temporary substitute to bring momentary pleasure. We know that food, or any addiction, is a poor substitute for any emotional and spiritual craving. Ironically, the addiction itself may prevent sensory enjoyment of the food being consumed because the addict feels tremendous guilt or is already anticipating the next item to be eaten.

Food addicts may find it beneficial to focus on the sensory experience of eating, to concentrate on each taste, smell and texture, without guilt, rather than constantly anticipating the next mouthful. Addictions are often rooted in a failed and misdirected attempt to attain an inner completeness and contentment from an external source. Altering addictive behaviour is difficult because the essence of most addictions is often deeply anchored into our psyche. It is necessary to investigate the origin or cause of the addiction in order to stop destructive behaviours.

There are three ways to approach cravings and addictions: suppress them without changing their cause; give in to them; or change their cause and quality. Clearly the latter approach is the most constructive. To eliminate the craving, first identify and eliminate the cause.

To eliminate the cravings for chocolate or sugar, stop eating those foods that trigger the craving. These cravings are usually the result of too much meat, chicken, cheese, salt, baked or roasted foods, and eggs. These extremes may cause cravings for alcohol. Eliminating extremes reduces cravings for strong opposites, salt and sugar for example.

Here are some tips to reduce cravings for carbohydrate:
  • Eat more regularly throughout the day
  • Identify times/patterns of cravings. Eat a healthful snack before the craving occurs
  • Mid-afternoon is the most common time to experience carbohydrate craving because blood sugar levels are low and tryptophan is at its lowest point of the day
  • Add a healthy source of protein to each meal
  • Use sugar substitutes such as stevia
  • Supplement acidophilus to control bowel bacteria

Most often, hypoglycemia is the cause of cravings for alcohol or sugar. Identifying hypoglycemia and understanding how it works enables the person to gain control over their eating habits. Whatever the cause, awareness of how the body and mind works is the first step to controlling destructive eating patterns. 

Monday, April 20, 2015

Best Brain Boosters


If it is true that sugar and stimulants make you stupid, then choosing the right foods can definitely make you smarter. In fact, it is possible to boost your intelligence, not only as children, but at any age. Our ability to make intelligent decisions depends not only on our innate intelligence but also on the clarity of your mind, how quickly you can think, your attention, how long you can concentrate, and your memory. All these can be improved with nutrition.

We don’t just eat for physical activity, we eat for mental activity as well. If you have an exam, a critical meeting, a deadline or a paper that’s due, you can boost your brain power to allow yourself to be in the best position to succeed. Our critical thinking, decision making, awareness, creativity, and our thoughts are all influenced by our nutrition.

The brain is composed of a highly complex network of neurons, which are made from what we eat. Thinking is a pattern activity across this network. The activity, or messengers, are neurotransmitters, which are made from and directly affected by what we eat. When we learn, we actually change the wiring of the brain. When we think, we change the activity of neurotransmitters. It was this logic that made scientists investigate whether giving a person an optimal intake of nutrients use by the brain and nervous system would improve actual performance.

Their conclusion was that what happens when you achieve optimum nutrition is that the act of thinking becomes more connected. You make associations and remember things better which means that you can solve problems faster. They also concluded that multinutrient approaches tend to work better than single-nutrients, with the possible exceptions of vitamin B1, zinc and folic acid.

Below is a list of specific foods that can help boost your brain and memory:
  • Almonds increase blood flow to the brain
  • Walnuts are high in omega-3, essential for healthy brain activity
  • Blueberries improve learning and motor skills
  • Strawberries, blackberries and other berries show similar benefits
  • Brussels sprouts contain tryptophan which converts to serotonin, which influences mood, in the brain
  • Broccoli assists in proper brain functioning
  • Cauliflower assists in cleansing white matter in the brain and spine
  • Ginger contains anti-inflammatories which help protect against brain disease
  • Apples are power food for the mind, body and emotions
  • Watermelon targets brain function
  • Chick peas contain complex carbohydrate to give you energy plus protein which keeps you alert. They also contain high levels of magnesium which may help in quicker thinking and faster acting brains.
  • Avocado contain a fat, called oleic acid, which is good for our brains.
  • Dark chocolate – contains high amounts of flavanols which improve cognitive function
  • Apples, grapes, tea and red wine also contain flavanols
  • Cabbage is a good source of choline, a B-vitamin known for its role in brain development. It may boost cognitive function, and improve learning and memory. It may even diminish age-related memory decline and your brain’s vulnerability to toxins during childhood as well as conferring protection later in life.
  • Lettuce helps increase blood flow to the brain and cleanse blood plaque
  • Cantaloupe/melon supports the brain
  • Pine nuts help stimulate brain activity
Follow these general guidelines to boost your intelligence:
  • Ensure an optimum intake of vitamins and minerals, both from diet and supplements.
  • Optimize your intake of essential fats, especially omega-3 fats, by eating flax seeds and oily fish, and/or taking a daily fish oil supplement.
  • Achieve stable and sustained blood-sugar levels
These are just the basics. There are many other things you can do enhance your intelligence and memory. But now that you know this, you might be even more motivated to eat a healthy diet. Think well about what you eat and you will eat to think well!


Wednesday, April 15, 2015

No more bottled water!


Recently I was in one of the local high schools and I noticed a display case promoting Bottled Water Free Day. Apparently this year marks the second annual Bottled Water Free day. Bottled water has been a pet peeve of mine ever since it came into existence. Although I have on the rare occasion found myself buying a bottle of water when no tap water was available, I generally take a reusable bottle with me when I am away from home. Moreover it is the purchase and consumption of cases of bottled water (wrapped in plastic) for home use that really baffles me.

Clean water
We live in a country that has access to safe drinking water that comes straight from the tap. While there are chemicals such as fluoride and chlorine added to tap water, they can be easily filtered out either by installing a filter on the tap or by adding tap water to a jug with a filter attached. Drinking fountains are also safe and reliable sources of water. The fact is, the bottled water industry is less regulated than public tap water.

Environment
Apart and aside from the redundancy of bottling a resource that runs freely from the tap, is the environmental impact of bottling water. The lifecycle of a bottle of water creates greenhouse gases and produces waste that ends up in landfills, rivers, and oceans.

Plastic’s raw materials are toxic chemicals that are derived from crude oil, a resource that is already in limited supply. These chemicals can leech into the water while it is in the bottle.

Consider this irony: It takes 3 litres of water to produce one liter of bottled water! Bottled water is a non-essential use of an essential resource.

Transport
Bottled water needs to be shipped, flown and trucked to its final destination - your local convenience store. If we take into consideration the energy required to manufacture, transport and dispose of plastic water bottles, between 15-17 million barrels of oil are used each year in order to meet consumer demands. To put that into perspective, a study performed by the Pacific Institute in California suggests that producing bottled water takes approximately 2000 times the energy required to produce tap water.

Recycling
While the bottled water companies hide behind recycling programs, too many plastic water bottles never end up being recycled.  Just because something is ‘recyclable’ doesn’t mean it gets recycled. More than 4 billion pounds of plastic water bottles go into landfills each year. Our American neighbours throw away 18 billion plastic water bottles every year! Half of all plastic bottles end up in the garbage. Of those that are recycled, let’s not forget that recycling consumes resources as well. How about if we didn’t buy that bottled water in the first place.

Clearly, there is no good reason to buy bottled water. Having a No-bottled-water day is a step in the right direction. Let’s join the Canadian Federation of Students’ in their Canada-wide and international day of action to challenge the bottled water industry and encourage clean and strong public water systems. Plastic manufacturing, heavy use of fossil fuels and transportation costs make bottled water unsustainable. Let's work toward making every day free of bottled water.

Friday, April 10, 2015

Healthy oat and quinoa cookies

Oat-quinoa bites made in a muffin pan
Chocolate oat-quinoa balls

This recipe for chocolate chip granola balls is a healthy alternative to snacks like granola bars and cookies. And they are quick and easy to make.

Granola is a catch-all term that includes rolled oats, nuts, honey, seeds, dried fruit, and sometimes coconut. You can make your own granola and ensure that it is healthy; otherwise be very discriminating when you buy it in a package because commercial granola is often laden with sugar and hydrogenated fats.

This recipe for oat and quinoa balls has only healthy fats and the sweetness comes from coconut, chocolate chips and maple syrup.

Ingredients

1/2 cooked quinoa
3/4 cup oats
2/3 cup shredded coconut
1/4 cup almond butter
1/4 cup ground flax seeds (or ground chia seeds)
1/2 cup organic semi-sweet or unsweetened chocolate chips or raw cacao nibs
(I use Cuisine Camino Fair Trade chocolate chips)
1/4 maple syrup
1/2 teaspoon sea salt
1/2 teaspoon vanilla extract

Mix all the ingredients together in a bowl until the mixture becomes very sticky. I like to add all the dry ingredients first followed by the liquids. Using your hands, form small balls and refrigerate.

The first time I made these I found they were too crumbly so I put them in muffin pans. But the next time they were stickier and held together reasonably when pressed to form balls.

Beware if you are adding the quinoa to the mixture right after it is cooked that the warm quinoa will cause the chocolate chips to melt. I did this the last time I made them and they turned out to be a chocolatey version of oat quinoa balls.

While these are healthy snacks, they are not light. After one or two you will feel satisfied.

Thursday, April 9, 2015

Kettlebells for Heart



Fit Forever is all about helping others to live a long and healthy life. The Heart and Stroke Foundation is all about finding ways to extend life spans through research and education. HSF sponsors Fit for Heart events year round promoting an active and fit lifestyle. For this reason, Fit Forever is going to be holding the first annual Fit for Heart event called Kettlebells for Heart on Sunday, May 31st, 2015.

Kettlebells for Heart is an opportunity for me to share with friends, family and the community my personal passion for being active and fit – for life! In participating in this event, you will be raising funds for life-saving research and education that continues to protect and save lives.

We all know someone who is dealing with or who has dealt with heart issues. The Heart and Stroke Foundation of Canada will tell you that heart disease is preventable.The foundation will also tell you that there are risk factors that you can do something about, and risk factors that you cannot control. Age, gender, family history, ethnicity, and history or stroke are all risk factors beyond our control. Research has helped those faced with a genetic heart condition but further research is needed. In addition, physical activity can make a huge difference in people’s lives, whether or not they suffer from a heart condition.

I have chosen to make this a kettlebell event because I love kettlebells; they are a great tool for strength and conditioning. The Kettlebells for Heart event will test your endurance, raising your heart rate and keep it there for an extended period. The event will last two hours, which is a long time to swing a kettlebell. But take heart (no pun intended), the workout will be divided into 15 minute blocks with a 10 minute break at the halfway mark. You can alternate with a partner or form a team and rotate individuals in and out every 15 minutes. The choice is yours. There will also be plenty of cold water and fresh fruit on hand to keep you hydrated and fueled.

You can register yourself or your team, or make a pledge by clicking on this link: Fit Forever Kettlebells for Heart

If you have no previous experience with kettlebells but would like to participate, I encourage you take one of my kettlebell classes – free of charge - prior to the event. It is imperative that everyone who takes part knows how to swing a kettlebell safely. One hour classes take place every Monday at 6:30pm at Stronger You Martial Arts.

And the pièce de résistance is the post-event barbecue. With the help of sponsors and volunteers from the community, we will have a heart-healthy barbecue for participants and supporters alike to enjoy after the workout. Bring your family and friends; get a great workout, have fun and support the Heart and Stroke Foundation. Mark May 31st on your calendar!





Monday, April 6, 2015

Happy chickens, happy eggs


Maybe the only eggs you are eating this weekend are of the chocolate variety. But let’s not forget the nutritional hen-laid eggs.

Eggs are a perfect source of protein containing all the amino acids needed to repair itself and all the nutrients we need to support growth: iron, zinc, vitamin A, vitamin D, B-vitamins, and omega-3 fatty acids. Eggs also contain choline, a B-vitamin required for normal brain function, and lutein, which can help to reduce the risk of eye disease.

Many people avoid eggs, or remove the yolk, because of the high cholesterol content but the body can regulate this if the diet is low in sugar and saturated fat. Egg consumption helps prevent chronic age-related conditions such as coronary heart disease, loss of muscle mass, eye degeneration, hearing loss and memory loss. Eggs are one of the few dietary sources of vitamins K and D, which work together to keep bones strong. They also contain sulfur and lecithin, substances that help the liver with digestion and detoxification.

The nutritional value of eggs has been found to vary. The organic, free-range variety contains more vitamins and good fats, and less cholesterol than eggs laid by battery hens. This is because the chickens are fed organic feed without growth hormones or antibiotics. Free-range means that the chickens see the light of day and their feet come in contact with the earth. If the chickens are allowed to roam but are confined to the barn, this is not adequate. Pastured hens You can tell an egg has a higher nutritional content by the deeper yellow yolk and richer taste.

Eggs are extremely versatile. They can be cooked in many different ways, including poaching, scrambling and boiling. Omelets or frittatas loaded with vegetables are a healthy way to start the day. They can also be eaten cold any time.

Try this recipe for egg salad that puts a different twist on the standard egg salad sandwich.

Egg salad with a kick
6 hard-boiled eggs
Mayonnaise
Red onions, chopped
1 tbsp. cayenne pepper (or to taste)
½ tbsp. turmeric
Sea salt and fresh ground pepper
Mung bean or alfalfa sprouts (or your favourite sprouts)               
Romaine lettuce or spinach (or any dark green leafy vegetable)

Crush the eggs with a fork and mix all the ingredients together in a bowl. Spoon onto sprouted grain bread and top with sprouts and lettuce. For a gluten-free option, replace bread with quinoa and honey crispbread.

Whatever you do with your eggs, remember choose eggs from happy chickens. Happy Easter everyone!



Thursday, April 2, 2015

Health benefits of apple cider vinegar


Until I began studying nutrition, I had never even heard of apple cider vinegar. Now I have a jug of it in the cupboard and I use it often. Like so many fermented foods, apple cider vinegar not only has a long list of health benefits when ingested orally, but it also has a number of other external uses. It is considered something of a health tonic.

What is apple cider vinegar?

Apple cider vinegar is made from pulverized apples. Vinegar is a product of fermentation, a process in which sugars are broken down by bacteria and yeast. Initially, the sugars turn into alcohol. If the alcohol ferments further, it becomes vinegar. The main ingredient of vinegar is acetic acid, but it also contains other acids, vitamins, mineral salts, and amino acids.

Traditional uses of apple cider vinegar include:
  • as a digestive aid
  • for flu prevention
  • to reduce inflammation
  • to regulate pH balance
  • to alleviate allergy symptoms
  • for easing nausea and heartburn
  • as a detoxifier
  • for certain skin conditions, including reducing acne and smoothing wrinkles
Among its huge array of health benefits is helping to lower blood sugar levels. Studies show apple cider vinegar lowers after-meal blood sugar levels of subjects with insulin resistance by as much as 34 percent.

When buying an apple cider vinegar, look for one that is organic and unpasteurized, as the pasteurization process can destroy many of the health benefits. Strands of the fermented vinegar may appear floating inside. Known as mother of vinegar, it is a natural cellulose produced by the vinegar bacteria, and is an indication that the vinegar is unpasteurized and full of nutrients.

Apple cider vinegar is not only incredibly healthy, it is inexpensive and easily incorporated into the diet. It also has a very long shelf life. It can be taken straight, mixed into a detox drink, or used to make a salad dressing.

Detox drink

400 mL water
2 tbsp apple cider vinegar
2 tbsp lemon juice
1 tsp cinnamon
1 tbsp raw honey

Salad dressing

2 parts olive oil
1 part apple cider vinegar
Organic Dijon mustard to taste
Maple syrup

Apple cider vinegar may also help with weight control. Try adding 2 teaspoons of apple cider vinegar to 2 cups of water and sipping it throughout the day. Sustained daily intake of acetic acid, the main ingredient in apple cider vinegar has been shown to have significant weight loss benefits. So go ahead and give apple cider vinegar a try. You have nothing to lose but a little excess fat.