Organizations and governments will (finally) be declaring a maximum amount of daily sugar intake. While this is a step forward, there are still a few problems. One - they don’t all agree with each other. And, two, I don’t necessarily agree with them either and neither should you. We all know sugar is NOT a health food. It isn’t full of nutrition, and excess consumption is not associated with great health. The problem is that sugar is everywhere. It’s naturally occurring. It’s also added to just about every processed food there is. And this “added sugar” is a factor in many chronic diseases we see today. Sugar is inflammatory. Too much is associated with weight gain, diabetes, heart disease, cancer, and cavities. Too much sugar is a huge health risk, no matter how you look at it. So let’s talk about how much sugar is “too much.” Added sugar vs. naturally occurring sugar. What do some of the officials say? Before we talk about the “official” numbers you it's a good idea to know the difference between “added” sugar and “naturally occurring” sugar. Fruit and other healthy whole foods contain sugar. They also contain water, fibre, vitamins, minerals, and other phytochemicals. They are good for you. Eating fruits and vegetables is a well-proven way to reduce your risks of many chronic diseases. “Added sugars,” on the other hand, are concerning. In 2013, the American Heart Association calculated that about 25,000 deaths per year were due to sweetened beverages. “Added sugars” are also in baked goods, candies, soups, sauces and other processed foods. You can find sugar on the ingredient list as many names, often ending in “-ose.” These include glucose, fructose, sucrose, etc. So, "Total sugars" = "Naturally occurring sugars" + "Added sugars." The "official" change is the new Nutrition Facts tables. You may remember that in Canada and the USA, they declare the amount of sugar, but don't give it a %DV (% daily value); this means, they've never had a "benchmark" maximum daily value to use. They haven't declared how much is too much. Now, both countries are implementing a %DV for sugar. In Canada, the %DV is based on 100 g/day of total sugar. Unfortunately, this number is large because it includes both naturally occurring and added sugars. The %DV is in-line however with the Canadian Heart & Stroke Foundation's recommendations of no more than 90 g of total sugars per day. In 2008, the average daily total sugar intake in the USA was 76.7 grams per day; this is less than these two benchmarks. Yet, it doesn't seem that people are getting healthier. I'd argue that 100 g per day total sugar is too high. In the USA, the labels are changing too. They are not declaring "total" sugars but will differentiate between naturally occurring and added sugars. They have decided on a maximum of 50 g of “added” sugars each day. Unfortunately, this is still more than the American Heart Association’s recommended maximum of 24 g/day added sugar for women, and 36 g/day added sugar for men. What is a better daily sugar goal? While these official numbers are a step in the right direction, they are not great. For one thing, I’d ditch as many processed food as possible, regardless of their sugar content. There are a ton of studies that show that processed foods are bad for your health. Period. I wouldn’t recommend eating your “daily value” of sugar from sweetened processed foods. I don’t recommend even 50 g of "added" sugar per day. Get your sugar from whole, unprocessed fruits first. Second, you don’t even need to max out your daily sugar intake. Try to reduce your sugar intake below these “official” amounts for an even better goal. Tips to reduce your sugar intake Here are some of my most popular recommendations to reduce your sugar intake, so you don't get too much:
Let me know in the comments your favourite tips to reduce your sugar intake! References:
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All fat is NOT created equal! Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting. Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. So let me give you a definitive list of the fats to use, and the fats to ditch. Health-boosting fats Health-boosting fats are from:
According to the World Health Organization’s Codex Alimentarius: “Virgin fats and oils are edible vegetable fats, and oils obtained, without altering the nature of the oil, by mechanical procedures, e.g., expelling or pressing, and the application of heat only. They may be purified by washing with water, settling, filtering and centrifuging only.” For example, Extra virgin olive oil must:
These standards ensure higher quality and the minimal processing helps to maintain some of the quality of delicate fat molecules, as well as their antioxidants. Health-busting fats Health-busting fats are from:
Hydrogenated oils are particularly bad; this is because they contain small amounts of "trans" fats. Studies show that trans fats lead to insulin resistance, inflammation, belly fat. They also drastically raise the risk of heart disease. Don’t forget, we’re not just talking about buying bottles of these fats for home cooking. We’re also looking at the processed foods that contain them. How to get more health-building fats First, you have my permission to ditch any foods in your cupboards that contain safflower oil, soybean oil, corn oil, or any hydrogenated oil. Soybean oil alone accounts for over 75% of oils consumed by North Americans, so it’s pretty popular in the “non-health food” department. Second, try substituting one of the health-building oils whenever you have a recipe that calls for the other stuff. Try flax oil in your salad dressing, avocado and/or olive oil in your cooking, and coconut oil in your baking. Third, make healthier versions of your go-to processed foods. I’ll help you out now with my super-simple mayonnaise recipe in today's newsletter. It’s way better for you than the unrefrigerated stuff you find at your grocery store. Now tell me: What’s your favorite fat and why? Let me know in the comments below. Do you ever feel a bit “overextended” in the belly after a meal? Perhaps “gassy?” Do you feel like you're carrying a “food baby?” Bloating is common. Up to 25-30% of people experience it regularly. It happens when you have trouble digesting. The symptoms come from excess gas, reactions to foods, or food not moving through you as well as it could. There are many reasons you might experience these symptoms. Maybe because of a serious condition (disease), or a food allergy or intolerance (what you eat). It can also result from how you eat. If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you eat accordingly. Same goes if you know certain foods give you gas. Simply avoid them. If you’re already doing those things, and still experience bloating, here are some great tips for dealing with it naturally. 1 - Don’t overeat If you overeat at a meal, then you’ll feel bigger around the mid-section. You’ll feel more pressure in your abdomen. In addition, you’re giving your digestive system a hard time. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting. 2 - Avoid sugar alcohols Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in "-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with these sweetener's. Try avoiding them and see if that helps you. 3 - Avoid swallowing air Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, so try ditching these. You can also swallow air when eating too quickly or while talking. Which leads me to... 4 - Eat slower, more mindfully, and less stressed Eating too fast isn’t doing your digestive system any favours. You can help the food move along by chewing it thoroughly and slowing down your eating habits. Be mindful and enjoy the time you are spending eating your meals. Savour them. The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Try meditating or deep breathing (but not while you’re eating). :) 5 - Try peppermint Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms. Conclusion There are a number of natural ways to deal with bloating. First, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and reducing stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea. If you do all of these, and still experience bloating, then you may have a food intolerance; this could be from an allergy or intolerance. If you have a major concern, see your doctor. Your doctor can help to rule out a serious and/or chronic condition. References: https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/ https://www.dietvsdisease.org/how-to-get-rid-of-bloating/ http://www.precisionnutrition.com/fix-gut-fix-health If you often feel hungry, you are not alone! We are living in an era of food abundance - but not necessarily the best food. I'll save that post for another time. There are many reasons to feel hungry. Of course, the most obvious one is that you are actually physically hungry. Perhaps your stomach is empty, your blood sugar has dropped, and your hunger hormones are having a party. But other times, the hunger may not be physical hunger. It may be a craving or an emotional trigger. These are all common reasons why some people eat too much. It could be brought on by a type of diet, acute or chronic stress, or other things going on in life. It could be your body is looking for nutrition that is not supplied in the food choices you are making. It’s easy to mistake “psychological” hunger for “physical” hunger. Physical hunger vs. psychological hunger Your "physical" hunger is regulated by the body through your hunger hormones. You don't want to be completely drained of fuel and nutrients for a long time. We are all programmed to seek food when our body physically needs it. Some of those physical needs are that your stomach is empty or your blood sugar has dropped. "Psychological" or "emotional" hunger is eating to overcome boredom, sadness, stress, etc. It's based on a thought or feeling. It's what happens when you see a great food commercial or smell a bakery nearby. It's not from your empty stomach or low blood sugar. Eight steps to figure out if you’re physically hungry or not 1 - The first thing you need to do is stop to evaluate. Scarfing down that protein bar at the first sign of hunger isn’t necessarily going to help you. 2 - Now that you’ve stopped. Pay attention to where this hunger is coming from. Can you actually feel or hear your stomach growling? Did you skip a meal, and haven’t eaten in hours? Or are you seeing and smelling something divinely delicious? Perhaps you’re bored, sad, or stressed? Take a peek into all these areas and really pay attention to your body's cues. 3 - Have a big glass of water. Now observe your hunger feeling for at least a minute. Really dig into the source of the feeling. It can be easy to jump to a conclusion, but that may or may not be the right one. So listen to your body and mind very deeply. 4 - If you do find that your feelings may be the source, then face them. Acknowledge and observe your feelings. They may just be needing comfort and recognition, even if they sound like they need food. Try deep breathing, having a stretch, or going for a quick walk to release some of these emotions; this also gives your mind a chance to focus on something other than the feeling of hunger. 5 - If you’re pretty sure that your body physically needs nutrition, just wait a few more minutes to make sure. 6 - Now you can be fairly sure whether your hunger was from emotions, boredom, thirst, or actual physical hunger. 7 - If it's physical hunger, feel free to eat healthy and nutritious food. To fill you up the food you eat should be high in protein, fibre, and water. Eat slowly and mindfully, it helps your digestive system do it's job much easier. Chew well and savour every bite of it. 8 - Rinse and repeat at the next sign of hunger. Conclusion The feeling of hunger can manifest for many reasons. Of course, if you’re physically hungry and need the food and nutrients, then follow that feeling! But often, there is an underlying psychological or emotional reason you might feel hungry. Now you know eight steps to figure out if your physical body is hungry, or if you’re bored, sad, or stressed. Use this process over and over again to feed your body what it actually physically needs and don't over it. Even the best nutrition in large quantities is not what you're body needs. There are lots of different kinds of salt: pink, iodized, kosher, sea, etc. They come from salt mines in the ground, or from evaporating the water out of salt water. What they all have in common is that infamous mineral that I’m going to talk about below: sodium. In food, salt is used for both flavour, and as a preservative. Salt helps to preserve food by drawing out the water that bacteria and mold need to grow. Hence, preserving the food from spoiling as quickly. Would you be surprised to know that 75% of our salt intake does not come from the salt shaker? It comes from processed foods. Snacks like chips, pretzels and salted nuts are included here. But so are canned foods, pickled foods, boxed foods, deli meats, restaurant food, and fast food. Salt vs. Sodium Salt is actually "sodium chloride." It's about 40% sodium and 60% chloride; this means that one teaspoon of salt (5,000 mg) contains about 2,000 mg of sodium. Sodium itself is not that bad! In fact, it’s an essential mineral and an important electrolyte in the body. It helps with fluid balance, and proper nerve and muscle function. Too much sodium however is not great! Regularly getting too much sodium can increase your risk of high blood pressure, stroke, heart attack, stomach cancer, and kidney stones. That one teaspoon with about 2,000 mg of sodium is pretty much your entire day’s worth of sodium. People who eat a lot of pre-made, packaged foods tend to eat way too much sodium. In fact, 90% of North American adults consume more than 2,300 mg per day. The average intake is closer to 3,400 mg of sodium per day! If you're at high risk for those conditions mentioned above, then you probably shouldn't have more than just 1,500 mg of sodium each day. Sodium and high blood pressure How does salt increase blood pressure? And what does that have to do with it making you thirsty? Well, there actually is something called "salt-sensitive high blood pressure." Here's how it works: The salt you eat gets absorbed quickly and goes into the blood. Your body recognizes that the blood is too salty, so more water is added to the blood to dilute it (i.e. with thirst signals to make you drink more fluid). More water in the blood means more fluid your heart needs to pump and more fluid pushing against the walls of your vessels. It also sends more blood to the kidneys so the sodium can be filtered out into the urine. This is how too much sodium increases your blood pressure. Increased blood pressure also puts a strain on your kidneys and other sensitive vessels, including critical vessels in your brain and heart. You can counteract this effect by reducing the amount of salt you eat (from both processed foods and the salt shaker). In fact, limiting salt intake has been shown to slightly reduce blood pressure. Pro Tip: You can reduce high blood pressure by eating more whole foods, and more mineral-rich plant foods. Conclusion If you are healthy and eat mostly whole, unprocessed foods, then you probably don’t need to worry about your salt intake. Feel free to add a bit of good quality salt during cooking or at the table for flavour. If your doctor has told you to reduce your salt or sodium intake, then you can do this by reducing your intake of processed foods, adding less salt to the food you make, and eating more plant-based foods. References: http://www.precisionnutrition.com/all-about-sodium https://authoritynutrition.com/salt-good-or-bad/ Multivitamins are exactly what they sound like: multiple vitamins. They are supplements that contain several different vitamins in each one. They can also contain several minerals and other ingredients like amino acids or fatty acids. Because there are multiple ingredients, there are low doses of each ingredient. They are the most commonly used supplements in the world! There are 13 vitamins and at least 16 minerals that are essential to health. You need certain amounts of all of these nutrients for optimal health. In fact, nutrient deficiencies can impact reproduction, growth, and regulation of bodily processes. Many experts say that if you follow a "balanced diet," you'll get enough vitamins and minerals. I personally would love to believe it … but it's just not true. Many people are eating way too much processed food that is devoid of nutrition. There is a lot of research that shows many people don't get enough vitamins and minerals. Period. How do you know which vitamins and minerals are in your multivitamin? Read the label, and don’t be afraid to ask questions! If there are at least three different vitamins and minerals listed, it’s a multivitamin. Do multivitamins work? Multivitamins have been studied extensively. The quality of the multivitamins studied has not been consistent however. Some studies consider any supplements with at least three vitamins to be a "multivitamin." Most of the time, the multivitamins studied are ones that are very popular and are available everywhere. So, what exactly do we know about the health benefits of multivitamins? Here’s a quick summary of the science: ● Multivitamin use is linked with improved moods. Interestingly, if someone has nutrient deficiencies, they may have mood imbalances. So, if the multivitamin addresses an underlying deficiency, this makes sense. ●In terms of memory and cognitive performance (ability to think), there seems to be an improvement in people who regularly take multivitamins. ●In terms of cataracts and age-related macular degeneration, there seems to be a slight improvement. ●In terms of heart disease, the results are mixed. There may be an increase, or a decrease, or no effect on risk of heart attacks. ●In terms of cancer, there is a slightly reduced risk of certain cancers in men. ●In terms of mortality (death), there doesn't seem to be a clear increase or decrease in mortality rates for people who take multivitamins. All in all, multivitamins aren’t magical “health pills.” They’re not guaranteed to improve your mental or physical health, or help you live longer; but, they do have some health benefits. Are multivitamins safe? Just about every study that looked to see if multivitamins were health-promoting, also looked at side effects. Study's have consistently shown that multivitamins are very safe. Now, I’m not talking about high-dose supplements. High doses of many nutrients can be harmful. But specifically for multivitamins where there are several nutrients included, all of which are in low doses. Those are deemed safe. Unless you have a knowledgeable practitioner advise otherwise, you want to stick to the dose on the label. That dose should be safe for most people. However, there are many times when supplements (not just multivitamins) have been tested and found to contain different ingredients than what's on the label; this may be different quantities of vitamins or minerals. Sometimes they contain ingredients that are not supposed to be in them at all (like toxins or prescription medicines). This is why choosing supplements that are licensed, if applicable (like in Canada), and from reputable companies is so important. Conclusion Multivitamins are not a way to optimal health. There is limited evidence that they improve health for most people. But there are some benefits. Since they contain low doses of many different nutrients, they're also safe (as long as you have a quality product). Of course, taking a multivitamin is not a way to improve a poor diet. I always recommend eating a balanced diet of whole foods. There is plenty of evidence that eating a diet of whole, unprocessed food prevents many diseases. References: https://authoritynutrition.com/do-multivitamins-work/ http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/ https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0022955/ Science shows definite health benefits for people who use mindfulness and meditation. Before we dive in, let’s just make sure we’re on the same page when we say “mindfulness” and “meditation.” “Meditation” is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress, and relax the body. Practicing “mindfulness” is one of the most popular ways to meditate. It’s defined as “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.” Mindfulness meditation can be done in any seated position where you are supported by your own musculature or various bolstering techniques. Mindfulness meditation is well studied in terms of its health benefits. I’m going to talk about a few of them below, and refer to it as “mindfulness” for the rest of the post. The link between mindfulness and health = stress reduction Statistics show that seventy-five to ninety percent of all doctors visits are due to stress. It makes sense that anything that can reduce stress can reduce health issues too. Mindfulness reduces inflammation, reduces levels of the stress hormone cortisol, and improves sleep. All of these can have massive effects on your physical and mental health. I'll briefly go over the research in three main areas: mood, weight, and gut health. But know that the research on the health benefits of mindfulness is branching into many other exciting new areas. Mindfulness for mood The most immediate health benefit of mindfulness is improved mood. In one study, people who took an 8-week mindfulness program had greater improvement in symptoms according to the “Hamilton Anxiety Scale.” They were compared with people who took a stress management program that did not include mindfulness. It seems that the mindfulness training was key to lowering symptoms. Other studies show that mindfulness has similar effects as antidepressant medications for some people with mild to moderate symptoms of depression. While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods. Mindfulness for weight Studies show that people who use mind-body practices, including mindfulness, have lower BMIs (Body Mass Indices). How can this be? One way mindfulness is linked with lower weight is due to stress-reduction. Mindfulness can reduce stress-related and emotional overeating. It can also help reduce cravings and binge eating. Another way it can work for weight is due to "mindful eating." Mindful eating is a "non-judgmental awareness of physical and emotional sensations associated with eating." It's the practice of being more aware of food and the eating process. It's listening more deeply to how hungry and full you actually are. It's not allowing yourself to be distracted with other things while you're eating, like what's on TV or your smartphone. People with higher mindfulness scores also reported smaller serving sizes of energy-dense foods. So it seems that more mindful eating = less junk. Mindfulness about food and eating can have some great benefits for your weight. Mindfulness for gut health Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion).In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut's microbes. Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received standard medical care. The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help. Conclusion Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. For moods, weight, gut health, and more. Do you regularly include it in your life? If so, have you seen benefits? If not, would you consider trying it? Let me know in the comments below. BONUS Guided Meditation “Recipes” (videos, apps & podcasts)
References: https://en.wikipedia.org/wiki/Meditation https://www.dietvsdisease.org/benefits-mindfulness-meditation/ https://nccih.nih.gov/health/meditation/overview.htm https://authoritynutrition.com/mindful-eating-guide/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454654/ https://www.ncbi.nlm.nih.gov/pubmed/26186434 If you don’t love cooking, maybe I can help to make it more fun for you? I know that sometimes I don't find cooking to be all that fun. I can get into a rut just like everyone else. So that's why I've listed my best "fun" cooking tips for you. Fun Cooking Tip #1 Check out new recipes. Sometimes just seeing the beautiful food photos and reading the recipe can spark some inspiration and fun in your kitchen. You can head to your local bookstore. Or look up your favourite nutritionists, chefs, bakers, and other online foodies. Maybe do a quick search on Google or Pinterest to see thousands of new ideas. Perhaps you have some ingredients in your fridge that are just waiting to be eaten. Pro Tip: Searching through recipes can be so fun and inspiring, and can also end up taking waaaay longer than planned. So, consider setting your timer when you start browsing. The last thing you want is to take too much time looking, that you don’t leave enough time for cooking. Fun Cooking Tip #2 Make grocery shopping fun and inspiring. When you’re at the grocery store, try something that you haven’t had in a while. Is there a seasonal fruit or vegetable you haven’t had for months? What about a childhood favourite? Did you come across something totally delicious at a restaurant or get-together lately? Or, browse around the store looking for something you haven't had before; something that is completely new to you. Be adventurous and fun. Then you can go to tip #1 to find new and inspiring recipes when you get home. Fun Cooking Tip #3 Keep it simple! Sometimes when I see a great food picture, I immediately get inspired to make it. But if I look at the ingredients or instructions and they're too long, I stop. While there are times when I'm inspired and dive into a new great recipe; when I'm not all that inspired, I need to keep things simple. A few ways to keep things simple are to: ●Search for recipes with 10 or fewer ingredients, and five or fewer instructions even better; ●Search for recipes that can be made in one pot or pan; ●Buy ingredients that are ready to cook with (pre-washed salad greens, diced squashes, frozen vegetables, etc.) Fun Cooking Tip #4 Put on some music and invite someone to join you. Do you have kids or grandchildren that need to learn the critical life skill of cooking? Perhaps your partner would love to join you? What about having a “cooking party” where everyone brings something and pitches in on the process? Fun Cooking Tip #5 If none of the other tips work for you, invest in some kitchen swag! Having proper kitchen tools makes cooking so much easier and faster. When's the last time you sharpened your (our bought yourself a new) knife? Could dicing carrots with a dull knife be draining the fun from cooking? Or is blending a smoothie with a crummy blender, leaving it too chunky to enjoy, making you feel less excited to try new smoothie recipes? I know it does for me. Conclusion You know that cooking is key to healthy eating. And, yes, it does get boring from time to time.The holidays are a great time to unwind and try something new and inspiring. Try one (or all) of my fun cooking tips to inspire you to get over to your kitchen and cook yourself some great dishes. You already know your health will thank you. The Top 10 Holiday Drink Guide! Calories add up quickly….especially in specialty coffee drinks and alcoholic beverages! Over the holidays, it’s really important to make sure we keep an eye on what we’re eating and drinking to avoid that dreaded holiday weight gain. I’ve compiled a list of a few favourite lower calorie holiday drinks. All of these recipes taste great without busting your waistline! These are recipes that a few of our clients love…all while still helping them to maintain their weight and their goals over the holiday season! Enjoy the Recipes and feel free to pass along! Cranberry Kombucha Mule
Holiday Pear Cosmo
Spicy Spiked Cider
Heat cloves, cinnamon sticks and star anise in large saucepan, over medium heat. Toast spices lightly in pan for 1 minute. Add the orange juice and apple cider, simmer, but do not allow to boil, for 10 minutes. Prepare cinnamon sugar, add sugar and cinnamon in a small bowl and mix well. Pour on plate. Lightly coat rim of glass with the cinnamon sugar. Remove cider from and heat and allow to cool, add rum. Strain, ladle the cider over ice and serve. Winter Sea Breeze Holiday Cocktail
Holiday Pomegranate Mojito
Pomegranate and Rosemary Gin Fizz
Top with club soda and gently stir. Garnish with rosemary and spoonful of pomegranate arils. Healthier Eggnog
Slowly add half of the coconut mixture to the egg yolks to warm it and then add the whole mixture back into the saucepan. At a low heat, whisk until the eggnog begins to thicken. Stir in rum or brandy and serve hot or cold. Low Calorie Cranberry Margarita
Cranberry Limoncello Spritzer
Christmas Sangria
Can you help heartburn with food and lifestyle? The odds are that you or someone you know experiences heartburn. Around half of North American adults experience it at least once per month. Somewhere between 10-20% have it at least once per week! Heartburn, also known as reflux, occurs when the strong acid in your stomach creeps up into your esophagus. It can feel like a burning sensation; hence the name "heartburn." Other common symptoms include bloating, burping, difficulty swallowing, or a sore throat. Often there is a bitter or sour taste as well. Don't get me wrong, stomach acid is good! Stomach acid is essential for good health and optimal digestion. We need the acid in our stomach to protect us against harmful microbes (i.e. bacteria) that lurk in our food and drinks. Stomach acid also helps us break down our food, and digest nutrients. But we need that acid to stay in the stomach, and not get up to our esophagus! Stomach acid doesn't usually burn the stomach itself; this is because the stomach is protected by a layer of mucus. But your esophagus doesn't have that same protection. It has a valve that is supposed to prevent things from going the wrong way (i.e. keep food, drink, and acid down; not allow it back up). And when your esophagus is exposed to stomach acid too often, it can cause the infamous burning, inflammation, and other potential issues. I'm going to share a bunch of tips that may help you overcome your heartburn symptoms naturally. Of course, if symptoms last for a long time, or get worse, it's probably a good idea to see your doctor. Tip #1 – Foods to eat (and avoid) You may notice that when you eat or drink certain things, you get heartburn soon afterward. These triggers may be different for everyone; but often include onions, garlic, chocolate, citrus, tomato, mint, spicy foods, greasy foods, coffee, carbonated drinks, or alcohol. If any of these affect you, reduce them or even try cutting them out to see if it makes a difference. Heartburn might also result from a sneaky food intolerance. Try eliminating grains, dairy, and processed foods for a few weeks and see if that helps. Now, you may be wondering: “If I eliminate these foods/drinks, then what can I put in their place?” Try increasing fibre intake. This means more whole, unprocessed foods, especially veggies! In fact, potatoes may even be a great addition to meals if you suffer from heartburn. Try getting at least five servings of veggies every day. Tip #2 – How and when to eat Eat slowly and use meal times to release stress. Chew your food very well. Don’t eat meals that are too big. It's not a good idea to eat too close to bedtime. You want to avoid lying down with a full stomach. That means finishing eating 2-3 hours before lying down, so schedule your dinner or snack with this in mind. Tip #3 – Lifestyle techniques Sometimes strenuous exercise can make heartburn symptoms worse. If this happens to you, then focus on low-intensity exercises like walking and cycling until symptoms subside. If symptoms come on as you’re lying down to sleep, try adding a pillow or two so your head is a bit higher than your stomach. Another interesting tip is to try sleeping on your left side. Lying on your left side works because the valve that prevents the acid from "leaking" into your esophagus is located on the right side of the stomach. So, when you're lying on your left, the acid is away from that valve. Conclusion Heartburn is a very common condition where stomach acid creeps up into the esophagus (where it’s not supposed to be). If you suffer from symptoms of heartburn, there are many things you can do. There are foods and drinks to avoid and veggies to increase. You can eat slower, chew more thoroughly, and don't lie down within 2-3 hours of eating. Also, try low-intensity exercise and sleeping on your left side. Try these simple, natural strategies. They can help prevent or relieve heartburn symptoms for you. |
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