Have you looked at the ingredients on a food label lately? How about a “processed” food label; like famous brands of cookies, cereals, or junky snack foods? Do you have those ingredients in your house? Do you even know what all of those ingredients are? There are a ton of artificial, chemical, "junky" ingredients in foods these days. If you see an ingredient called "artificial flavour," what exactly is it? For the most part, it’s a secret! Seriously! Big food companies don’t want their proprietary flavours to be known, so they’re allowed to say “artificial flavour” and leave the details out. That alone gets me upset. But what makes me more upset is what artificial flavours represent when they're in your food. I’m going to give you the real deal below. Why use "artificial flavours' in a product? When you make an apple muffin at home, what gives it the apple flavour? Apples of course! Like real, whole, chopped or shredded apples or applesauce. But, let’s say you’re a big food company and you’re making thousands of apple muffins every day. In a factory. On an assembly line. How would you process the huge amount of apples that are to be chopped, grated or made into applesauce? Would you have a separate "Apple Room" where all the apple processing happens? What if one batch is slightly riper, or tastes slightly different from the rest? Will your customers notice a different taste? Apples are perishable - they go bad. So how would you guarantee the apples won't go bad? (Remember the saying "it only takes one bad apple to ruin the whole bunch?"). And what if you can have an apple flavour that tastes better than using real apples? Something that makes people want to keep buying them every week. It's true - some of the artificial flavours are engineered to give an even better taste than the real food. Companies will often opt for the easier and more profitable option like artificial flavours. Artificial flavours last longer and will be virtually identical batch after batch. In our apple muffin example, artificial flavours used to make an apple muffin are ready to go, so you don't need to peel, cut, or worry about apples going brown, or that they're not tasting "appley" enough. Oh, and it’s way cheaper than using real, whole apples. Pro Tip: If the package says "flavoured" in the description, then the flavour is artificial. For example, "apple muffin" contains at least some apple. But, "apple flavoured muffin" contains artificial flavour and no apple. Safety of artificial flavours While there are some flavours banned for use in many countries, other countries allow them. There is an approved list of flavours that are accepted to be safe, and are used by the food industry. They are considered GRAS, or “generally recognized as safe.” Even if they are 100% safe to ingest, the mere fact that an artificial flavour is in food makes it an artificial food. It's not a real, whole food. Having an artificial flavour as an ingredient almost defines that food to be a processed, "food-like product." Sometimes referred to as "junk." Artificial flavours in food indicate that the food, regardless of the marketing, or health claims, is not a healthy choice. Conclusion Big food companies use artificial flavours to reduce costs, make the manufacturing process simpler, reduce waste and even enhance flavour way beyond what the natural ingredient would taste like. They are not added to improve the “healthfulness” or nutrition of the food. Artificial flavours in the ingredient list indicate that the food is not going to optimize your health. These processed foods are most certainly “junk.” References: https://authoritynutrition.com/9-ways-that-processed-foods-are-killing-people/ https://authoritynutrition.com/junk-foods-chemical-engineers/ http://www.inspection.gc.ca/food/labelling/food-labelling-for-industry/common-name/snack-foods/eng/1348251469504/1394902794643 https://ehp.niehs.nih.gov/121-a126/
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The term "glycemic" refers to sugars and to carbohydrates. Not only how much sugar is in foods, but more importantly, how it affects your blood sugar levels. In general, diets that are high on the glycemic index (GI) and high in glycemic load (GL), tend to increase the risk of diabetes and heart disease. FUN FACT: Starches like those in potatoes and grains are digested into sugar; this is because starch is just a bunch of sugars linked together. Digestive enzymes break those bonds so that the sugars become free. Then those sugars affect your body the same way that eating sugary foods do. Glycemic Index (“how fast”) The most common of the two terms is “glycemic index” (GI). As the name suggests, it "indexes" (or compares) the effect that different foods have on your blood sugar level. Then each food is given a score from 0 (no effect on blood sugar) to 100 (big effect on blood sugar). Foods that cause a fast increase in blood sugar have a high GI. That is because the sugar in them is quickly processed by your digestive system and absorbed into your blood. They cause a “spike” in your blood sugar. So, you can probably guess that pure glucose is given a GI rating of 100. On the other hand, chickpeas are right down there at a GI of 10. Regarding GI: low is anything under 55; moderate is 56-69, and 70+ is considered a high GI food. Remember, this is a measure of how fast a carbohydrate containing food is digested and raises your blood sugar. It's not a measure of the sugar content of the food. How the carbohydrates in food affect your blood sugar level depend on other components of the food. Things like fibre and protein can slow the release of sugar into the bloodstream, and this can make even a high-sugar food, low on the GI scale. Therefore lower GI foods are better at keeping your blood sugar levels stable because they don't increase your blood sugar level as fast. FUN FACT: Can you guess which food has a GI of higher than 100? (Think of something super-starchy) White potatoes! They have a GI of 111. Glycemic Load (“how much”) The glycemic load is different. Glycemic load (GL) doesn’t take into account how quickly your blood sugar “spikes”, but it looks at how high that spike is. Basically, how much the food increases your blood sugar. GL depends on two things. First, how much sugar is actually in the food. Second, how much of the food is typically eaten. Low GL would be 0-10, moderate GL would be 10-20, and high GL would 20+. Example of GL and GI Let’s compare average (120 g) servings of bananas and oranges: Food GI Serving size (g) GL per serving Banana, average 48 120 11 Oranges, average 45 120 5 Excerpt from: Harvard Health Publications, Glycemic index and glycemic load for 100+ foods As you can see, the banana and orange have almost the same glycemic index; this means they both raise your blood sugar in about the same amount of time. But, the average banana raises the blood sugar twice as high (11) as the orange does (5). So, it contains more overall sugar than the same amount (120 g) of orange. Of course, this is all relative. A GL of 11 is not high at all. Please keep eating whole fruits. :) What does this all mean for your health? Certain people should be aware of the effects that foods have on their blood sugar. People who have diabetes or pre-diabetes conditions like insulin resistance need to be aware of the glycemic index and glycemic load of foods they are eating regularly. The GI and GL are just two factors to consider when it comes to blood sugar. Some high GI foods are pretty good for you but if you want to reduce the impact on your blood sugar, have them with a high-fibre or high-protein food. Conclusion If you have blood sugar imbalances or diabetes, you should probably be aware of the GI and GL of your food. If you are at risk of diabetes or heart disease, you might try swapping out some higher GI/GL foods and replacing with lower GI/GL foods. References: http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load We all have some level of stress, right? It may be temporary (acute), or long-term (chronic). Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, some level of stress is healthy and can even be life-saving. When the “threat” (a.k.a. “stressor”) is gone, the reaction subsides, and all is well. It's the chronic stress that's a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health. Stress (and stress hormones) can have a huge impact on your health. Let's dive into the "stress mess." Mess #1 - Increased risk of heart disease and diabetes Why save the best for last? Anything that increases the risk for heart disease and diabetes (both serious, chronic conditions) needs to be discussed. Stress increased the risk for heart disease and diabetes by promoting chronic inflammation, affecting your blood "thickness," as well as how well your cells respond to insulin. Mess #2 - Immunity Did you notice that you get sick more often when you're stressed? Maybe you get colds, cold sores, or even the flu more frequently when you are stressed? Well, that's because stress hormones affect the chemical messengers (cytokines) secreted by immune cells consequently, they are less able to do their jobs effectively. Mess #3 - "Leaky Gut" Stress can contribute to leaky gut, otherwise known as "intestinal permeability." These "leaks" can then allow partially digested food, bacteria or other things to be absorbed into your body. The stress hormone cortisol can open up tiny holes by loosening the grip your digestive cells have to each other. Picture this: Have you ever played "red rover?" It's where a row of children hold hands while one runs at them to try to break through. Think of those hands as the junctions between cells. When they get loose, they allow things to get in that should be passing right though. Cortisol (produced in excess in chronic stress) is a strong player in "red rover"! Mess #4 - Sleep Disruption Stress and sleep go hand-in-hand, wouldn’t you agree? It’s often difficult to sleep when you have very important (and stressful) things on your mind. And when you don't get enough sleep, it affects your energy level, memory, ability to think, and mood. More and more research is showing just how important sleep is for your health. Not enough sleep (and too much stress) aren't doing you any favours. Stress-busting tips Reducing stressors in your life is an obvious first step. Can you: ●Put less pressure on yourself? ●Ask for help? ●Say "no"? ●Delegate to someone else? ●Finally, make that decision? No matter how hard you try, you won’t eliminate stress altogether. Here are a few things you can try to help reduce its effect on you: ●Deep breathing ●Meditation ●Walk in nature ●Unplug (read a book, take a bath) ●Exercise (take an exercise class, do yoga, tai chi, etc.) ●Connect with loved ones Conclusion Stress is a huge and often underappreciated factor in our health. It can impact your physical body much more than you might realize. Stress has been shown to increase the risk for heart disease and diabetes, affect your immune system, digestion and sleep. There are things you can do to both reduce stressors and also to improve your response to it. You can ditch that silent mess of stress! Inflammation. It’s not just for health headlines. It’s a fact. Scientists are measuring levels of inflammation in our bodies and finding that it can be pretty bad for our health; this is especially true when it's chronic (i.e. lasts a long time). Inflammation has been linked to obesity, heart disease, Alzheimer's, and diabetes, just to name a few. But, instead of writing all about what it is, how it's measured, and where it comes from; why don't I focus on some foods packed with anti-inflammatory antioxidants that are proven to help reduce it? Here are some top anti-inflammatory food recommendations: Anti-inflammatory Food #1: Berries, Grapes, and Cherries Might be the most amazingly phytochemical (phyto = plant) anti-inflammatory food. Berries, grapes, and cherries are packed with fibre, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese). Many antioxidants such as "anthocyanins" and "resveratrol" are found in these small and delicious fruits. In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds. Anti-inflammatory Food #2: Broccoli and Peppers Broccoli is a cruciferous vegetable that contains the antioxidant "sulforaphane." This anti-inflammatory compound is associated with reduced risk of heart disease and cancer. Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin. Just make sure to choose red peppers over the other colours. Peppers that are any other colour are not fully ripe and won't have the same anti-inflammatory effect. Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish) Fat can be terribly inflammatory ("trans" fats), neutral (saturated fats), or anti-inflammatory ("omega-3s), this is why choosing the right fats is so important for your health. The best anti-inflammatory fats are the unsaturated ones, including omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers. Opt for fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Oh and don't forget the omega-3 seeds like chia, hemp, and flax. Anti-inflammatory Food #4: Green Tea Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG. EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer's. Drinking steeped green tea is great, but have you tried matcha green tea? It's thought to contain even higher levels of antioxidants than regular green tea. Anti-inflammatory Food #5 - Turmeric Would a list of anti-inflammatory foods be complete without the amazing spice turmeric? Turmeric contains the antioxidant curcumin. This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties. Anti-inflammatory Food #6: Dark Chocolate This *may* be slightly more decadent than #1 - berries, grapes, and cherries. Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely "flavonols"). These reduce the risk of heart disease by keeping your arteries healthy. They've even been shown to prevent "neuro-inflammation" (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke. Make sure you avoid the sugary “candy bars.” You already know those aren’t going to be anti-inflammatory! Conclusion There are just so many amazingly delicious and nutritious anti-inflammatory foods you can choose. They range from colourful berries, vegetables, and spices, to healthy fats, and even a little cocoa. You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of "anti-inflammation." References: https://authoritynutrition.com/13-anti-inflammatory-foods/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/ https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/ https://authoritynutrition.com/matcha-green-tea/ http://neurotrition.ca/blog/brain-food-essentials-cacao http://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/ Do you soak or sprout your nuts, seeds, grains and legumes? Is it to help improve their digestibility? To help increase their nutrition? Perhaps, it’s to reduce phytic acid? Phytic acid is naturally present in most nuts, seeds, grains and legumes; it is the plant's storage form of the mineral phosphorus and is used as energy when the plant starts to grow. The highest levels of phytic acid are found in rice bran, wheat bran, wheat germ, almonds, and walnuts. Phytic acid and minerals Have you heard of phytic acid being referred to as an “anti-nutrient?” Phytic acid binds to the minerals iron, zinc, and calcium preventing them from being fully absorbed when eaten; this is why phytic acid is known as a "mineral reducer." FUN FACT: Phytic acid's effects only apply to mineral-containing foods in the current meal. Once digested, there is no mineral reduction on any future meals and there is no impact to the minerals your body has already absorbed. Phytic acid’s health benefits Phytic acid isn’t all bad - it has some health benefits too. It can act as an antioxidant. It can also help reduce your risk of kidney stones, heart disease, and even some cancers. Because it loves minerals (which are metals), phytic acid in your gut can also bind to any heavy metals (the metals we don't want too much of) that may have hitched a ride with your food. How to reduce phytic acid As you can see, phytic acid shouldn't be a huge concern, unless your main foods at most meals are nuts, seeds, grains, and legumes. Because many of these are nutritious foods, you probably don't want to cut all of them completely out of your diet. Considering both the good and bad properties of phytic acid, you may still want to reduce how much you consume. Maybe you want to increase your mineral intake. If so, here are two popular methods to naturally reduce phytic acid: ●Soaking - Place nuts, seeds, grains or legumes in a bowl, cover with water and leave overnight. Then drain the water and rinse before eating or preparing. ●Sprouting - After soaking, draining, and rinsing, place damp nuts, seeds, grains or legumes into a container that's exposed to the air (like a mason jar with a mesh lid). Every 8 hours or so, re-rinse them and drain the water. Continue doing this for a few days until you see sprouts peeking out. Why do soaking and sprouting help reduce phytic acid in certain foods? It is because being wet is a "sign" to leave their dormant (dry) state and start a new life. Enzymes activated during soaking and sprouting deactivate phytic acid to use its energy and stored minerals for the plant as it begins to grow. Conclusion Phytic acid has a bad rap as a mineral reducer. It's found in nuts, seeds, grains, and legumes. Yes, it most definitely prevents absorption of critical minerals like iron, zinc, and calcium, if they're in your gut at the same time. Phytic acid in food can become a health concern if you are deficient in these minerals, or if your diet is largely based on nuts, seeds, grains, and legumes. But, if you eat a varied diet, then phytic acid shouldn’t be as much of a concern. In fact, phytic acid does have some health benefits. If you want to reduce it in your food, you can soak or sprout your nuts, seeds, grains, and legumes. References: https://authoritynutrition.com/phytic-acid-101/ http://www.precisionnutrition.com/all-about-phytates-phytic-acid https://authoritynutrition.com/how-to-reduce-antinutrients/ You may have heard of the "Paleo" diet. It was the world's most popular diet in 2013. But what is it? Is it a fad? Is it right for you? Scientist and "Paleo Mom" Sarah Ballentyne, Ph.D. defines it: “The Paleo diet is a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds. It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.” The name “Paleo” is from the “paleolithic” time when earlier humans (thousands of years ago) were hunters and gatherers. It is thought to represent the era of nutrition before agriculture. What you can (and can’t) eat on the Paleo diet Of course, being a "diet," Paleo has food guidelines. The Paleo diet was created to increase the amount of whole, unprocessed, nutrient-dense foods; while reducing the number of gut-disrupting, hormone-disrupting, and inflammatory foods. But this doesn't mean there are only a couple of foods to choose from! There is a pretty wide variety of food to choose from in the Paleo diet. You can include fruits, vegetables, eggs, nuts, seeds, meat (including organ meats), seafood, healthy fats, fermented foods, herbs, and spices. The Paleo diet excludes processed and refined foods (e.g. sugar, vegetable oils, artificial sweeteners, etc.), grains (e.g. wheat, oats, rice, etc.), dairy, and most legumes (e.g. beans, lentils, peanuts, etc.). The Paleo diet can be thought of as more of a "template," rather than a strict set of rules. It’s a diet that seems to be easy to maintain, and with little to no negative side effects. There is no measuring or counting of calories or carbs. And there are plenty of delicious and nutritious foods to choose from. Many proponents of the Paleo diet even encourage experimentation by adding in a few of the (healthy whole) foods on their list of exclusions. High-quality dairy, white rice, or potatoes may be added to less restrictive forms of the Paleo diet. How does the Paleo diet affect health? Several clinical studies have been done to find out whether there are health benefits of eating this way. Some of the research has shown that the Paleo diet can help with weight loss and belly fat. That alone may be reason enough to give it a try. Not to mention its effect on several modern-day chronic diseases. For example, it can improve risk factors for heart disease. It has also been shown to reduce inflammation, improve glucose tolerance, and even reduce symptoms of some autoimmune diseases. It’s also thought to be “gut-friendly” because it includes a lot of high-fibre foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods. Who should consider a Paleo diet? Some people recommend the Paleo diet for those with food intolerances or autoimmune diseases. Those at high risk for heart disease or diabetes may also be good candidates to give the Paleo diet a try. If you react to gluten or lactose, this diet removes them both by eliminating all grains and dairy. Even if you don't choose to go Paleo, the elimination of added sugars, processed and refined foods can (should?) be a goal to move toward. Conclusion The paleo diet is based on what hunters and gatherers ate thousands of years ago. It is a whole-food based, nutrient-dense diet that focuses on fruits, vegetables, eggs, nuts, seeds, meat, seafood, and fermented foods. Science has shown that it can help some people to lose weight, reduce risks of heart disease, improve glucose tolerance, and reduce inflammation. At the very least, eliminating added sugars, processed, and refined foods are a great goal, even if you decide not to “go Paleo.” Remember to involve your health practitioner regarding dietary changes. References: https://authoritynutrition.com/paleo-diet-meal-plan-and-menu/ https://www.thepaleomom.com/start-here/paleo-diet/ https://authoritynutrition.com/5-studies-on-the-paleo-diet/ When we think of "vitamins," we know they're super-important for health. Vitamin D is special. It's difficult to get enough vitamin D. Vitamin D is, therefore, a very common deficiency. So, let's talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements. Why is vitamin D important, and how much do we need? Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder. Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The "official" minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health. To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis. How can You get enough vitamin D from the sun? Your skin makes (synthesizes) vitamin D when it's exposed to the sun; that's why it's referred to as the "sunshine vitamin."How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. - 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week with caution depending on the individual and your skin, any conditions or history. We should always avoid sunburns and be aware that in some locations (and seasons of the year) it's not easy to get sun exposure. So, how can we get enough vitamin D in other ways? How can you get enough vitamin D from food? Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they're exposed to the sun. Some foods are "fortified" (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving. Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course). Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular. How can you get enough vitamin D from supplements? It's easy enough to just "pop a pill" or take some cod liver oil (which also contains vitamin A). Either of these can ensure that you get the minimum amount of vitamin D, plus a bit extra. But before you take vitamin D containing supplements, make sure you check that it won't interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice. Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care. The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys. The best thing, if you're concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin D in supplement form is right for you. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care. Conclusion: Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D. There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements. I've given you some ideas how you can get the minimum 400-600 IU or vitamin D daily. If you're concerned, it's best to request a blood test that tests your vitamin D levels to be sure what's right for you. Always take supplements as directed and discuss your Vitamin D needs with your healthcare provider. http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ http://www.precisionnutrition.com/all-about-vitamin-d https://authoritynutrition.com/vitamin-d-101/ http://neurotrition.ca/blog/brain-food-essentials-sardines Stressed? Tired? Craving sugar? Can’t sleep? All of these can be related to the constant stress we feel in our lives. We know that stress can have a huge impact on our health and wellness. Since your adrenal glands produce stress hormones, adrenal fatigue (or “HPA Axis Dysregulation,”) is a popular theme lately. Your adrenal glands look like walnuts that live on top of both of your kidneys. These important glands produce many hormones, including stress hormones. But what happens when they become “overworked?” You’ve heard of “adrenaline junkies,” right? Adrenaline and cortisol are the stress hormones that give you the commonly known adrenaline rush; when you're totally alert and living in the moment. This feeling is known as your body's "fight or flight" response. Some people (perhaps you?) just love that intense feeling. The release of hormones in the fight or flight response is your body's normal reaction to stress. Stress can sometimes be positive, like when it helps you swerve and prevent a crash. After a short time, the flight or flight response dissipates, your body goes back to normal, and all is good. But what would happen if you felt constant stress? Like all day, every day? Like “chronic” stress? It wouldn't feel like an awesome (once-in-a-while) "rush," anymore would it? And what do you think happens to your poor adrenal glands when they’re constantly working? They’d get fatigued, right? Do I have adrenal fatigue? When your adrenal glands start getting tired of secreting stress hormones day in and out, you can start getting other symptoms. Symptoms like fatigue, difficulty sleeping, mood swings, weight loss or gain, joint pain, sugar cravings, even frequent infections like colds and the flu are signs that your adrenals are overworked. First off, I have to tell you that there aren't medically accepted blood tests for adrenal fatigue. In fact, it's not recognized by most medical professionals until the point when your adrenals are so fatigued they almost stop working. At that point, the official diagnoses of "Adrenal Insufficiency" or "Addison's Disease" may apply. However, if you do have symptoms, you should see your doctor to rule out other conditions. He or she may even be open to discussing adrenal fatigue, or at the very least, wellness strategies that can help to reduce your stress (and symptoms). What to do if I have these symptoms? There are many actions you can take to reduce your stress and improve your health and energy levels. Ideally, if you think stress is starting to burn you out, stress reduction is key. There are tons of ideas how you can reduce your stress. My favourites are meditation, walking in nature, light exercise, more sleep, or taking a bath. Of course, I also recommend reducing sugar and processed food intake and eating more fruits and vegetables. Better nutrition can only help your body. So go ahead and do it. Conclusion Your adrenal glands produce hormones in response to stress. After long-term daily stress, they may get tired. Adrenal fatigue is a controversial disease that doesn’t have a true diagnostic test, nor specific telltale symptoms. The most important thing you can do is to get tested to rule out other potential conditions. The last think you want to do when you're stressed or have too many things on your plate, is to give up your exercise class or gym membership. Instead head to your workout and get the blood flowing with some light exercise. You can also try stress reduction techniques like meditation, walks in nature, more sleep, or even a lovely bath. If there was ever a call for "digestive health," this is it! Yes, it's true. Your gut is considered your "second brain." Due to the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing influence your gut microbes can have, it's no wonder what you eat feeds not only your body but can directly affect your brain. I find it amazing (but not too surprising). What exactly is the "gut-brain connection?" Well, it’s very complex, and to be honest, researchers are still learning about it! There seem to be multiple things working together; ●The vagus nerve that links the gut directly to the brain; ●The “enteric nervous system” (A.K.A. “second brain) that helps the complex intricacies of digestion flow with little to no involvement from the actual brain; ●The massive amount of neurotransmitters produced by the gut; ●The huge part of the immune system that is in the gut, but can travel throughout the body; and, ●The interactions and messages sent by the gut microbes. This is complex. And amazing, if you ask me. I’ll briefly touch on these areas. Be sure to check back with the newsletter for a brain and gut healthy recipe Vagus Nerve There is a nerve that runs directly from the gut to the brain. And after reading this so far, you’ll probably get a sense of which direction 90% of the transmission is… Not from your brain to your gut (which is what we used to think), but from your gut up to your brain! The Enteric Nervous System and Neurotransmitters Would you believe me if I told you that the gut has more nerves than your spinal cord? And that's why it's referred to as the "second brain." And, if you think about it, controlling the complex process of digestion (i.e. digestive enzymes, absorption of nutrients, the flow of food, etc.) should probably be done pretty "smartly"...don't you think? And guess how these nerves speak to each other, and to other cells? By chemical messengers called "neurotransmitters." In fact, many of the neurotransmitters that have a strong effect on our mood are made in the gut! e.g. a whopping 95% of serotonin is made in your gut, not in your brain! The Immune System of the Gut Because eating and drinking is a huge portal where disease-causing critters can get into your body, it makes total sense that much of our defence system would be located there too, right? Seventy-five percent of our immune system is in our gut! And you know that the immune cells can move throughout the entire body and cause inflammation just about anywhere, right? Well, if they’re “activated” by something in the gut, they can potentially wreak havoc anywhere in the body. Including the potential to cause inflammation in the brain. Gut Microbes Your friendly neighborhood gut residents. You have billions of those little guys happily living in your gut. And they do amazing things like help you digest certain foods, make certain vitamins, and even help regulate inflammation! But more and more evidence is showing that changes in your gut microbiota can impact your mood, and even other, more serious, mental health issues. How do these all work together for brain health? The honest answer to how these things all work together is that we really don't know just yet. More and more studies are being done to learn more. But one thing is becoming clear. A healthy gut goes hand-in-hand with a healthy brain! So, how do you feed your brain? Of course, a variety of minimally-processed, nutrient-dense foods is required, because no nutrients work alone. But two things that you many consider eating more of are fibre and omega-3 fats. Fibre (in fruits, veggies, nuts & seeds) help to feed your awesome gut microbes. And omega-3 fats (in fatty fish, walnuts, algae, and seeds like flax, chia, and hemp) are well-know inflammation-lowering brain boosters. References: http://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626 http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection http://www.precisionnutrition.com/all-about-probiotics http://www.precisionnutrition.com/fix-gut-fix-health http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them Yes you should .... But what exactly is it about coconut oil that makes it so healthy? And which type is best? Let’s dive into some of the fascinating research and find out. Coconut oil is a special kind of fat Coconut oil is fat and contains the same 9 calories per gram as other fats. It is extracted from the "meat" of the coconut. Coconut oil is a white solid at room temperature and easily melts into a clear liquid on a hot day. The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now. And here’s why - Because not all calories or fats are created equal. Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs. What makes MCTs unique is how your body metabolizes them; they're easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they're burned for fuel or converted into "ketones." This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats. Coconut oil MCTs may help with fat loss Coconut oil’s MCTs have been shown to have a few different fat loss benefits. First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat. Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn; this happens when you compare the calories burned after eating the same amount of other fats. In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%. Third, some studies show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference”). Just remember not to add coconut oil to your diet without reducing other fats and oils! How much coconut oil should I eat? Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day. You probably don’t need any more than that. What kind of coconut oil is the best? There are so many coconut oil options available in grocery stores these days that it can make it difficult to know which is best. I recommend you stay away from "refined" ones, and opt for "virgin" coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process; this helps to preserve more of the oil's natural health-promoting antioxidants. PRO TIP: Always (and I mean ALWAYS) avoid "hydrogenated" coconut oil. It can be a health nightmare because it contains the infamous "trans fats." One thing you should also consider is that each oil has a specific high temperature that you should avoid surpassing (e.g. its "smoke point"). For virgin coconut oil, that temperature is 350F. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking. Conclusion: Substitute some of the fat you eat with virgin coconut oil; this may help you to lose weight and belly fat by naturally helping you to eat less, as well as slightly increasing your metabolism. Oh, and it tastes great too! |
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