Fats That You Should Cheer About

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 while health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods) – clearly not the type of fat you want to be consuming alot of.

As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right? #ofcourseyoudid

So let me give you a definitive list of the fats to use, and the fats to ditch.

Health-boosting fats are from:
• Nuts and seeds (hemp, flax, and chia)
• Fish
• Seaweed
• Pasture-raised/grass-fed animals/eggs
• Olives
• Avocados
• Coconuts

And what about  “virgin” oils – do they make a difference? THEY SURE DO, and here’s why. Getting the oil out of a whole food involves some processing. Sometimes it’s by squeezing, or heating. Other times it’s by using chemical solvents. The word “virgin” is used to show minimal processing (and no solvents!).

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:

  • Be cold pressed
  • Not contain any refined olive oil
  • Possess superior quality based on chemical composition and sensory characteristics.

Don’t you think these standards ensure higher quality? I sure do!

Plus, the minimal processing helps to maintain some of the quality of delicate fat molecules, as well as their antioxidants. #AllTheWins

Health-busting fats are from:

• Seed and vegetable oils like safflower, soybean, and corn oils
• Hydrogenated and partially hydrogenated oils.

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. #aintnobodygottimeforthat

So, now the question is, ‘How do I get more health-building fats Melanie?’

Well, first of all, 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…#gross. You need to kick that crap to the curb.

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. Pinterest is fabulous for finding easy and healthy swaps. Of course, I’ll help you out below with my super-simple mayonnaise recipe. It’s way better for you than the unrefrigerated stuff you find at your grocery store.

Now tell me: What’s your favourite fat and why? Let me know in the comments below.

************************************************************************************And with the Christmas and Holiday season around the corner, do you have a plan for dealing with all the parties, get togethers and social events?
Let me help you stay on track with my Weight Loss Breakthrough Call. 

Book your FREE call here

*************************************************************************************

Recipe: Healthy Mayonnaise

food-eggs.jpg
Photo by Tookapic on Pexels.com

Makes about 1 ½ cups

Ingredients:

  • 1 large or extra large egg
  • 2 tsp lemon juice
  • ½ tsp salt
  • 1 tsp Dijon mustard
  • 1 clove garlic
  • 1 cup olive or avocado oil

Directions:

  1. Add all ingredients except oil to your food processor. Process until creamy (about 10 seconds).
  2. With the food processor running, add a few drops of oil into the egg mixture. Every few seconds add a few more drops. Continue until the mixture starts to thicken.
  3. Now you can do a slow drizzle. Stop pouring, every once in a while checking that the oil gets fully incorporated.
  4. Store leftovers in a covered container in the fridge for up to 1-2 weeks.
  5. Serve & enjoy!

Tip: Use this in place of mayonnaise for egg, salmon, chicken salads, etc.


10 Signs You May Have a Hormonal Imbalance (And What To Do About It)

Hormones are like chemical messengers, and govern nearly every cellular action in our body. Each group of hormones has a very distinct role in our body – some are considered essential, others are not.

Let’s start with our sex hormones. While very important, estrogen, progesterone and testosterone, are actually not essential for our survival. They’re responsible for sexual functioning and fertility, as well as in more of a “beauty” capacity – keeping our skin, hair & nails vital and youthful looking.

On the other hand, stress hormones (like cortisol & epinephrine, also known as adrenaline) are critical to our survival because they synthesize proteins, maintain cellular electrolyte balance, regulate heartbeat and blood pressure, and transport glucose into our cells – essentially feeding our brain.

These hormones are so crucial, that in times of chronic stress, cortisol (the “hormone of stress”) will be made at the expense of sex hormones. No wonder we can start feeling whacked out and disconnected at certain stages of life!

So what happens when hormones stop playing well together?

We can often experience a ripple effect, even when there’s a slight hiccup in hormone function. Also, with the interconnected nature of your endocrine system, one hormonal imbalance can lead to an additional one, causing multiple symptoms and overlapping health issues. #notgood

The 10 most common signs that you may have a hormonal imbalance:

  1. Poor sleep – not being able to fall asleep or stay asleep
  2. Fatigue that’s not alleviated by sleep
  3. Night sweats and hot flashes
  4. Resistant excess weight and body fat, especially around the belly
  5. Low libido or sexual dysfunction
  6. Acne or other skin issues
  7. PMS symptoms
  8. Foggy thinking (brain fog!) and difficulty concentrating
  9. Mental health issues – depression and anxiety in particular
  10. Mood changes like irritability and anger

NOTE: I know that maybe you’ve been to the doctor and have been told that your hormone levels are within the normal range and there is no cause for concern. Here’s the thing – normal does not meal optimal. You could be on the low end of normal range but still within the normal range and be feeling like crap. Don’t settle for normal or average….aim for optimal. Choose to bring your overall health to the highest possible levels.

While there can be many causes to hormonal imbalances, the following are the most common ones that have been identified:

  • Age and stage of life
  • Chronic stress
  • Medications (e.g. the Pill)
  • Toxins and endocrine disruptors like xenoestrogens (think plastics, chemicals in skincare products)
  • Poor nutrition and lack of adequate key nutrients (not enough or poor quality fat)
  • Blood sugar regulation problems (think cravings, fatigue, hangriness)
  • Disrupted circadian rhythm (poor sleep)
  • Chronic inflammation (e.g. leaky gut & digestive system inflammation)

If you’re reading this and thinking, “this is me, this is me”…. don’t panic! I’m going to share with you 5 simple ways to support and rebalance your hormones naturally.

Eat whole foods: processed, packaged foods offering little to no nutritive value will also offer little to no fuel for your hormones.

Be sure to eat fresh over packaged foods, including plenty of vegetables, fruits, and quality sources of free range and grass fed meats and eggs. Also, if tolerated – nuts, seeds, and legumes in moderation. Keep in mind that grains and dairy may cause or exacerbate hormonal problems for some people so these should be infrequent or avoided all together.

Eat more good fats: Good fats are essential for hormonal health because sex hormones need fat as a building block – and your body can only use the ones you give it. Fat is also needed for your brain, eyes, immune system, heart health and mood.

Opt for sources of good fats from whole foods, such as avocados, raw nuts & seeds, coconut oil, extra virgin olive oil, real butter or ghee (grass fed preferable), wild-caught salmon, and free range eggs – yes, you can eat the yolks (and you should)! I posted recently about Healthy Fats and Dangerous Fats. Check it out here.

Exercise daily: Working out on a regular basis, engaging in strength training, and incorporating HIIT (high intensity interval training) has been proven to be especially beneficial for keeping our bodies AND our hormones fit. And exercising also helps you sleep better.

Sleep better: Getting deeper, more restorative sleep can be the key to supporting your hormones, above all other measures (but that doesn’t mean you should ignore the other ones!). If you have trouble falling asleep, consider adding essential oils to your night-time routine (via diffuser or topical application). We have had great success adding essential oils to many different areas of our lives!

Manage stress & practice self-care: the truth is – stress can be devastating for hormonal health (an overall health in general). We need to equip ourselves to manage the stress and “business” of everyday life through the actions that bring back balance and wellbeing to our bodies AND our minds – like good nutrition, exercise and sleep!

Learn better coping mechanisms (like breathing techniques), practice mindfulness and be sure to engage in daily self-care. Self-care doesn’t have to be a complicated or expensive venture. What is it that you enjoy doing to relax? Having a bath? Giving yourself a facial? Reading a book? Taking a walk? Whatever it is, engaging in it daily (ideally) will dramatically support your hormones.  Lastly, have you heard of the app Calm? It has guided meditation (5min), breathing exercises, relaxing music and sleep stories. It’s a great app that really helps you to focus, relax and sleep.

If you’d like to chat about simple ways you can get your hormones working with you (instead of against you), book a free 30 min call 

RECIPE: Hormone-friendly Choco-nut Fat Bombs

Ingredients:

  • ½ cup almond or other nut butter, no sugar-added (if nut-sensitive, use sesame tahini or sunflower seed butter)
  • ½ cup virgin coconut oil
  • 3 Tbs raw, unprocessed cacao powder
  • stevia, xylitol or monk fruit to sweeten to taste ( 1-2 drops or 1/8 tsp powder)
  • silicone candy mould or mini-muffin pan

Optional add-ins:

  • splash of real vanilla extract or vanilla powder
  • cinnamon or ginger
  • pinch of Himalayan pink salt or Celtic grey salt

Directions:

  1. In a large skillet melt coconut oil and nut butter over low heat.
  2. Stir in cacao powder and desired sweetener.
  3. Remove from heat and add vanilla (+ other add-ins), if using.
  4. Pour or spoon mixture into silicone candy molds or mini-muffin pan (about 1 Tb of mixture)
  5. Put in freezer until set.
  6. Remove from molds and store in the freezer or fridge in an airtight container.

Be mindful that each fat bomb is considered a full serving of fat – great for curbing the appetite, satisfying a sweet tooth and supporting your hormones with the building blocks they need! And FREAKIN DELISH. The hubby makes these HIMSELF every two weeks….seriously, that easy and totally delicious.


Omega 3: It’s Essential For A Reason!

Healthy Fats are becoming part of mainstream discussions and this is AWESOME. People everywhere are including more fat in their diets and forgetting about the fat-free diet crazes of the past. YAY!

You’ve probably heard about omega fats but may not know exactly what they are and why you should be including them. Sooooo, what are Omega Fats? Do they all perform the same function in our bodies?

We’re gonna take a short science detour but I promise it’s not complicated. Omegas are a group of fatty acids known as Omega-3, Omega-6, and Omega-9. They’re numerically named based on their chemical composition.

Omega-3 and Omega-6 fatty acids are essential fatty acids (EFA’s). The body is capable of producing some fatty acids on its own, like Omega-9 – meaning you don’t need to get them from food.

But the fatty acids the body can’t create on its own must be obtained from food, and therefore, are considered essential. Both fats are needed for good health, but most diets contain an abundance of omega-6 and not enough omega-3. In general, we are exposed to an overabundance of omega-6 due to the consumption of processed foods. A 1:1 ratio is ideal for keeping inflammation at bay, but it’s estimated that most people have a ratio closer to 20:1! WHOA right?!

And here’s the bad news…this skewed ratio between omega-3 and omega-6 is considered a cause of chronic inflammation that can lead to scary stuff, like heart attack and stroke. As we’ve talked about before, chronic inflammation is bad and something we want to reduce/eliminate.

Low intake of Omega-3’s means most people are missing out on the major health benefits of this essential fat because it contains several types of fats including:

  • ALA (alpha linolenic acid) – found in plants, like nuts and seeds, and;
  • DHA/EPA – found primarily in fish

The protective qualities of Omega-3’s include:

  • Improved immune system function
  • Decreased inflammation
  • Decreased risk of heart disease, Alzheimer’s, cancer, arthritis, and depression
  • Improved triglyceride and cholesterol values
  • Critical role in human development – the brain and retina contain lots of omega-3 in the form of DHA (UBER important for our kids)

 

WHAT ARE THE BEST FOOD SOURCES OMEGA-3’s?

This is a loaded question but keep reading for the answer!

The best sources of ALA include flaxseed, chia seeds, and walnuts.

Although it would be hard to meet all your omega-3 needs only with sources of ALA, flax, chia, and walnuts are still healthy fats with lots of other good-for-you vitamins, minerals, and antioxidants and should be included in your diet.

Now, Canola and soybean oil are also decent sources of ALA, but these oils aren’t the healthy options since they quickly oxidize and turn rancid, which promotes inflammation and cancels out any beneficial effects of the omega-3s they contain. My suggestion is that you limit/avoid these sources of ALA.

While meat and dairy aren’t a good source of omega-3s, it’s worth noting grass fed meat and dairy contain higher amounts of omega-3s than conventional grain fed meat (which is high in the inflammatory omega-6). More reason to eat grass fed meat and dairy right there!

I’ve Heard That Fish Contains EFA. Is This True?

YUP, it sure does! ALA needs to be converted into EPA or DHA by the body for it to be utilized. This process is pretty inefficient, with estimates of 1-20% of the ALA we consume being converted into a usable form. Since fish contains the ready-to-use EPA/DHA form, it is recommended that most people obtain their omega-3’s from fatty, cold water fish, like salmon, tuna, herring, and sardines.

Did you know fish don’t actually produce the omega-3s they contain? Instead, algae makes EPA/DHA and fish accumulate the fat from the algae they eat. Cool fat fact!

If omega-3’s from fish are so good for us, shouldn’t we be eating fish every day? Nope!

While there are no official recommendations for daily omega-3 intake, it’s thought most people can meet their basic omega-3 needs by consuming fish 2x/week. To avoid taking in too much mercury, a toxic heavy metal in fish, you should alternate the types of fish you eat and limit varieties known to be high in mercury.

If you choose not to consume fish because of mercury or other concerns, it’s best to supplement with fish oil or, if you’re vegan – try algae oil. Fish and algae oils don’t contain mercury as a result of processing.

It’s generally considered safe to consume up to 3 – 6g of fish oil per day. If you include a high quality fish oil supplement and a variety of sources of healthy fats in your diet, you don’t have to worry about counting omega-3s.

People who are managing symptoms of heart disease or other illness may benefit from even higher, therapeutic doses of omega-3’s. However, high doses of fish oil could interfere with blood clotting. If you’re currently taking blood thinners or have surgery scheduled, you should check with a healthcare provider before supplementing.

RECIPE: Chia Berry Breakfast Bowls

 

Serves 2

Ingredients:

  • 1 cup unsweetened non-dairy milk, such as almond or coconut
  • ¼ cup chia seeds
  • 1-2 tbsp hemp hearts
  • ¼ tsp vanilla extract
  • 1 cup mixed berries
  • 2 tbsp raw walnuts, chopped
  • Optional: 1-2 tbsp maple syrup or honey (depending on how much sweetener you like to use)

Directions:

  1. Combine milk, chia seeds, hemp, vanilla and optional sweetener in a mixing bowl and whisk until well-combined. Alternatively, you can place ingredients in a glass jar with a lid and shake to combine (my personal preference).
  2. Refrigerate chia pudding at least 2 hours or overnight. Portion pudding into bowls. Top with fresh berries and chopped walnuts.
  3. ALTERNATIVELY:You can mix this first thing in the morning, give it a very vigorous shake in the glass jar, throw on your berries and nuts and put it back in the fridge. The chia seeds will start to set within 20 minutes. It won’t be as thick as the overnight version but this is what I do most days that I make it. Eat it or bring it to work and eat it when you arrive.

Tip: You can add 2 tbsp cocoa powder (unprocessed preferred) to the pudding mixture to make a rich chocolatey version!


7 Natural Ways To Deal With Bloating

Do you ever feel a bit “overextended” in the belly after a meal or a little “gassy?” Are you tired of carrying your “food baby?”

Well, bloating is common. Up to 25-30% of people experience it regularly (that’s 1 in 3)! 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. 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. Plus, you’re forcing your digestive system to work overtime (and you’d be grumpy too if you were forced to take on all that extra work!). 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. So, try avoiding them and see if that helps you.

3 – Avoid swallowing air

Seems like a no-brainer right? Think of a baby gulping on the breast or at the bottle…for sure, you’re gonna end up with a gassy baby. Same is true of adults, and 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 s-l-o-w-i-n-g 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 diluting peppermint oil in water (ensuring it is certified therapeutic grade), steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms.

6 – Take Digestive Enzyme Supplements

There are certain over-the-counter products that can be useful.  This includes supplemental enzymes that can help break down indigestible carbohydrates. Have you heard of or tried Beano? It contains the enzyme alpha-galactosidase, which can help break down indigestible carbohydrates from various foods. And for many people these types of supplements can provide almost immediate relief.

7 –  Take Probiotics

Gas produced by the bacteria in the intestine is a major contributor to bloating. And we know that including probiotics as part of your daily routine can help to populate the good bacteria and also have a positive impact on digestion and immune health. It would reason then, that including a probiotic in your diet will help to reduce gas production and bloating. They can take a while to start working though, so be patient.

As you can see, there are a bunch of natural ways to deal with bloating.

First, avoid it by not eating things that you know give you gas or aggravate a known 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 try all of these suggestions, and still experience bloating, then you may have a food intolerance/sensitivity or allergy. If you have a major concern, then please see your doctor. They can help to rule out a serious and/or chronic condition.

Recipe (peppermint): Peppermint Mocha Creamer

hands holding coffee

Ingredients:

  • 1 can coconut milk
  • ½ cup almond milk, unsweetened
  • 2 tbsp cacao powder, unsweetened
  • ½ tsp peppermint extract or 2 drops peppermint essential oil (certified therapeutic, food grade and safe for internal use)
  • 3 tbsp honey or maple syrup (optional)

 

Directions:

  1. Place all ingredients in a blender and blend until well combined.
  2. Store in a sealed container in your fridge.
  3. You can pour into your morning coffee & enjoy or you can enjoy it on it’s own. Either way, you’ll be in heaven!

Apple Pie For Breakfast

With the cold weather officially here (meh), it’s also time for those meals that warm the body and feed the soul!

Like you, I follow a breakfast plan for every day of the week, and right on (weather changing) cue, my kids have been telling me that they’re bored with their current oatmeal. So last week, I switched it up and BAM, it.was.a.hit!

Incredibly easy and super delicious, let me introduce you to Breakfast Apple Pie Oatmeal!

Recipe: Breakfast Apple Pie Oatmeal

*I’m feeding 4 kids so you’ll need to adjust accordingly

Ingredients:
  • 1 medium to large size apple (we like honey crisp)
  • 2 tsp cinnamon
  • 2 cups dry oats
  • 1 egg
  • 1 tbsp butter
  • 4 cups of water
  • **wee bit of maple syrup…WEE

 

Directions:

  1. Add water and egg to the pot and stir.
  2. Add cinnamon.
  3. Peel and grate the apple. Add to the pot.
  4. Add oats. Stir.
  5. Add butter.
  6. Cook on low-medium heat and stir regularly to avoid sticking to the sides (cause it’s got the egg).
  7. You’re welcome.

What’s Your Gut Saying To You?

“All disease begins in the gut.” – Hippocrates 

And while this may not be 100% true for every disease in every person, more and more research shows that our gut (a.k.a digestive system) has a bigger role in many diseases than we used to think. And we’re not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We’re talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this.

  1. Our gut is the portal to the outside world. It’s here where we take in disease-causing bacteria, viruses, and parasites.
  2. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body.
  3. We’re just learning the connections between our gut and other areas of our body, like our brain (have you heard of “the gut-brain axis“).
  4. And don’t forget the  friendly resident microbes too. These guys also have newly discovered roles in our gut heal and overall health.

So, let’s talk about the roles that our gut and our gut microbes play in our overall health. Then I’ll give you tips to improve your gut health naturally.

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out…kinda like a bouncer at your favourite club. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out. This seemingly simple role is super-complex, and it can break down in so many places.

For one thing, our guts can literally “leak.” Like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it’s not supposed to. And when your gut wall gets irritated, it can “leak.” When this happens, you get inflammation, which is a starting point for many diseases that don’t seem linked to the gut but have a sneaky connection there. A healthy gut is not a leaky gut. Maintaining a healthy gut barrier is the first pillar of gut health.

DID YOU KNOW? About 70% of our immune system lives in and around our gut – and if you’re gut isn’t healthy, how do you expect to be?

The second main part of your gut are the billions of friendly, health-promoting microbes. Gut microbes help us digest and absorb nutrients. They also fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, how do you improve gut health?

There are lots of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s start there.

Try eliminating:

  1. Added sugars, processed foods, and alcohol! Ditch the junk for a few weeks, and you may be amazed at how much better your body (and gut) feels.
  2. You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

Try incorporating:

  1. Nutrient-dense foods. When we allow tons of macro- and micro-nutrients into our gut, we maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.
  2. Probiotics: By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet. We make kombucha here at our house and the kids love it. They feel/think they are getting pop but I know that I’m supporting their health.

Can I have some Kombuuuuucha, please?

 

3. Increase fibre. Not eating enough fibre increases the risk of heart disease, cancer, diabetes, and obesity. Fibre plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fibre also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fibre? Fruits, vegetables, nuts, seeds, and even cacao.

4. And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Recipe (Probiotic-rich): Fermented Veggies 

IMG_4731

Ingredients:

  • 1 glass quart jar with a plastic lid
  • 1 to 1 1/2 tablespoons sea salt
  • 2 cups filtered water (water MUST BE FILTERED as chlorine will affect the fermentation process)
  • 2-3 cups chopped cabbage
  • 1 cup chopped cauliflower
  • 1-2 cups grated carrots
  • 1-1.5 tbsp garlic
  • 1 tsp grated ginger
  • cabbage leaves for stuffing jar

 

***OPTION: You can also use a veggie culture starter (my preferred method) in place of the salt and this is the culture I like to use. If you use this veggie culture, follow the recipe provided at the link.

Directions:

  1. First dissolve your sea salt in water in a glass jar or 2-cup glass measure.
  2. Then place vegetables and herbs into a quart jar.
  3.  Make sure you leave about an inch from the top of the jar.
  4. Then cover with your salt brine, leaving about an inch to a half inch from the top.
  5. Fold a small cabbage leaf and press it into the brine so the water floats above it and the vegetables are completely submerged.
  6. Cover with a plastic lid (it is best not to use metal as the salt and acids can corrode it, though I have used them occasionally if that is all I have).
  7. Screw the lids on tightly.
  8. After day 2 or 3 begin to “burp” your jars once or twice daily to let excess gasses escape. You can do this by unscrewing the lid just enough to hear the gasses release and then quickly tightening it back up. You should see a bit of bubbling and some liquid possibly dripping out after about day three, depending on the heat level in your home. I like to place my jars into some sort of container, like a rectangular Pyrex dish, to catch any drips. Set your jars in an undisturbed place in your kitchen out of direct sunlight.
  9. You can taste the veggies after about five days to see how soured they are. I prefer to let mine ferment for about 7 to 8 days in the winter and 5 to 6 days in late summer.
  10. Experiment! There is no exact science with fermentation. After your veggies are soured to your liking, place the jar (or jars) into your refrigerator where they will store for months.

Ketogenic Diet 101

If you haven’t heard the term Ketogenic or Keto in the last little while, I can only imagine that you’ve been living on a beautiful, caribbean island, unplugged from the rest of the world. (and I might be slightly jealous)

But don’t worry…I got you! Today, I’m going to break down the ins and outs of the ketogenic diet and you’ll be able to decide if it’s an eating style that would work for you.

In the most simple terms, the ketogenic diet is a very low carb, very high-fat diet with moderate amounts of protein. It has recently gained a lot of popularity in the wellness sphere because of some of its health benefits. It has been shown to help some people with weight loss and also to help improve certain health conditions, like epilepsy in children.

Read on for some of the lowdown on how it reprograms your metabolism (for “ketosis”), and whether or not it’s something for you to consider.

Let’s start with the end goal – getting your body into ketosis. But what is “ketosis?”

Carbs (sugars & starches) are the preferred fuel for your brain and muscles. They use carbs first, whenever they’re available. This is why not maintaining stable blood sugar can affect your attention, mood, and energy level. It is also the reason why you crave carbs when you are tired – you’re body is trying to get a fuel source that it can easily use.

However, when very low amounts of carbs are available for fuel, your body starts making compounds known as “ketones.” These are your body’s “backup fuel.” And your body makes them from fat (is the lightbulb going off yet?).

When you are a diet very low in carbs, your blood level of ketones increases. This is the metabolic state known as “ketosis.” It’s the same process that your body goes through if you’ve fasted for 72 hours and depleted your supply of carbs as fuel. That’s the trigger for turning fat into ketones.

Ketogenic literally means “the generation of ketones.”

Before I go any further, I want to be clear on one thing. “Ketosis” from a ketogenic diet is not the same thing as the dangerous condition known as “ketoacidosis.”

I’m sure I peeked your interest when I mentioned the Ketogenic diet has been successfully used for weight loss. With a high fat intake, it may be surprising to know that studies show that a ketogenic diet is effective for weight loss….but it’s true! Whoop, whoop!

It can also have better results than low-fat diets. At least one study showed that people lost 2.2 times more weight on a ketogenic diet than those on low-fat or calorie-controlled diets. Ok people, that definitely needs some major whoop, whoop!

So that begs the question…what is it about the ketogenic diet that makes this weightloss possible?

Simple. Eating all that fat and protein is filling! It helps release satiety hormones that tell us that we’re full and satisfied, and we don’t need to eat anymore. It also reprograms your metabolism to use fat as fuel.

Some studies show other health benefits of the ketogenic diet. As you can imagine, having very low levels of carbs can help reduce blood sugar and insulin issues. Some studies show lower blood sugar levels, and even up to 75% improvement in insulin sensitivity. Another study showed improved blood triglycerides (fat) and cholesterol numbers.  Several studies show reduced seizures in children who follow a ketogenic diet.

As with all nutritional changes, this type of diet can be beneficial for some people.

“How To” Keto

Not everyone should go on a ketogenic diet. Make sure you speak with a trained healthcare practitioner before diving in. It can have side effects, including the infamous “keto flu.”

The ketogenic diet involves getting 75-80% of your calories from fat, 10-15% from protein, and just 5-15% from carbs. This a major stretch from what most people eat on a daily basis and can make for a challenging switch.

But there are lots of resources available to you that can help you navigate the Ketogenic eating style. As a starting point, I suggest checking out The Keto Beginning. I love this resource because it focuses on whole foods, it walks you through the keto lifestyle ‘beginning’ and explains everything you can expect in the first 30 days. It’s full of valuable, real-life information, a 30 day meal plan, macro breakdown for each day, grocery lists and recipes! And there’s also a thriving community of Keto-ers who support each other in this eating style. (There’s also a bunch of other resources that you can check out in your keto lifestyle journey)

In general, the foods to focus on for a ketogenic diet are meat, fatty fish, eggs, nuts, seeds, healthy oils, avocados,  low-carb vegetables and low-sugar fruits.

The main thing to avoid are foods that are high in carbs. These include sugary foods and desserts, grains, most fruit, legumes, starchy vegetables, alcohol and “diet foods.”

And because of the limits on fruit and starchy vegetables, many people on the ketogenic diet need to take supplements. This is because, in addition to their sugar and starch, fruits and starchy veggies are a great source of vitamins, minerals, and phytonutrients. So, if you’re cutting those foods out, you still need to give your body those nutrients. And often, it means needing supplements (such as electrolyte powder, himalayan rock salt, magnesium powder).

The ketogenic diet is very popular these days. It can be helpful for weight loss, and other health conditions. Again, it’s not for everyone, so make sure you check with a knowledgeable practitioner before you begin.

Recipe (Ketogenic): Peppermint Hemp Fat Bombs/Fudge*

Peppermint fat bombs
Photo credit: http://www.healthfulpursuit.com
* Recipe courtesy of http://www.healthfulpursuit.com

Serves 16

Ingredients
  • ¾ cup (180 ml) melted coconut oil
  • ½ cup (100 grams) stevia-sweetened dark chocolate chips, melted
  • ⅓ cup (50 grams) Manitoba Harvest Hemp Hearts, soaked overnight, strained and rinsed
  • 1 teaspoon peppermint extract
  • ½ teaspoon vanilla extract
  • pinch finely ground Himalayan rock salt
Instructions
  1. Place a silicone mold with rectangular cavities on a baking sheet, set aside.
  2. Place all ingredients in the jug of your blender, and blend until smooth.
  3. Pour mixture into prepared mold and transfer to the fridge to set for 20 minutes, or until fudge is hard to the touch.
  4. Remove the fudge pieces from the silicone mold and place on a plate.

Serve & enjoy!

Tip: These are (high fat) super-rich desserts. Don’t eat too many if you’re not going full keto.


No Nuts Allowed! Other Sources Of Healthy Fats To Feed Your Kids.

If you have a child in elementary school, you likely cannot send them to school with any nut containing food. And, as I’m sure you know, nuts are a great source of fat and they’re portable and compact. It’s so easy to just grab a handful of nuts and go!

But what’s the big deal about fat anyway? And do we even need to worry about feeding it to our kids? Firstly, we need fat to survive, but not the processed, toxic types that are in so much of what we eat today. The good stuff. I’m talking avocado, chia seeds, salmon, coconut oil, hemp seed oil, butter……

If we dial it back to our ancestors’ hunter-gatherer days, we will discover that we are actually programmed to put on fat. Back then, we needed it…desperately, and probably wouldn’t have survived without it. All throughout history, as a species, the big challenge in life was to find calories, so our bodies are biologically adapted to this! We seek calorie sources- specifically fats and sugars. If we taste something fatty or sweet we get an immediate signal from our brain saying- “Yes, I want more of that.”

Soooo, where does that leave us today? Why do we even need Fat?

It can be hard to get adequate (and healthy) forms of fat into your kids but it’s necessary to the development of their brains, eyes, and nervous system. It provides an energy source, it helps to transport the fat soluble vitamins (A, D, E, K), it provides two essential fatty acids that the body can’t make and IT TASTES SOOOOO GOOD! In addition, balanced hormones rely on appropriate levels of fat in the diet therefore it’s vital that your kids are getting the right amounts of the right kinds!

Let’s start with the bad….

So – what is a bad fat? Any manufactured fat and Trans fat. Trans fats undergo a process that heats the oil and adds hydrogen to them to produce a thick “oil”; the main purpose is to prolong shelf life. It’s everywhere in processed food. AND MUST BE AVOIDED AT ALL TIMES.

You’re probably wondering why? For a whole host of reasons but basically, it has absolutely no positive benefit to the human body in any way, yet it has been proven to harm the body in a variety of ways. It’s literally as bad and unhealthy as it gets, and this fact may be the only thing unanimously agreed upon by everyone in the nutrition field.

Common sources of trans fat include:

– Fried foods.

– Fast food.

– Typical snack foods (chips, cookies, etc.).

– Doughnuts.

– Various pastries.

To make sure you’re avoiding trans fats, read labels. Don’t give your kids foods that have the words “hydrogenated” or “partially hydrogenated” on the ingredients list. In order to avoid feeding your kids trans fats, the best thing you can do is eliminate processed foods from their diet.

And now for the good fat…YAY!

For a long time we thought all solid fat, aka saturated fat, was just as bad. New and better research has shown that solid fats such as coconut oil and organic butter has many benefits.

Fats are made up of Long Chain Fatty Acids (LCFA) and Medium Chain Fatty Acids (MCFA). LCFA are found in soybean and other processed oils. It’s difficult for your body to digest and is stored in your fat cells. This is bad. MCFA are smaller, easier to digest and is immediately metabolized in your liver, thus becoming energy instead of being stored in your fat cells. Coconut oil is a MCFA. Butter is a MCFA.

And other good fats?

Nut oils such as almond, walnut, and avocado. Nuts and avocados, pumpkin seeds, chia seeds (high in omega 3), olive oil.  Animal fats (in moderation), fish. Good fats have lots of benefits for your kids’ body, so let them enjoy various sources of fat but ensure they come from whole, unprocessed sources.

3 Sources Of Healthy Fats For Your Kids

1. Butter / Coconut oil

Yes, butter. Not Margarine.

How to get it in:

2. Avocados

Avocadoes have long been promoted as a good source of fat…and that continues to be true.

How to get it in:

  • Avocado pressed on toasted bread
  • In smoothies – adds a wonderful smooth texture without altering the flavour
  • Chocolate Avocado Pudding

3. Sunflower Seeds/Pumpkin Seeds

How to get it in:

  • Make your own trailmix with pretzels, sunflower and pumpkin seeds, coconut chips and a few dark chocolate chips.

 

Recipe: Chocolate Avocado Pudding

choco avocado pudding
Photo credit: lovingthebike.com

Ingredients:

  • 3 large avocados, soft and ripe
  • 1/4 cup organic, high-quality cacao powder
  • 3 to 6 Tbsp. coconut milk
  • 1-2 tsp. vanilla extract
  • 2-4 Tbsp. raw honey or maple syrup

Directions:

  1. Add all ingredients to the food processor and blend until smooth.
  2. Refrigerate for 30 minutes before serving.

How Do I Keep My Blood Sugar Stable?

Oh, the words “blood sugar.”

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections? Or, does it mean absolutely nothing to you?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles….basically to function as a human!

The thing is, it can fluctuate. A LOT.

This fluctuation is the natural balance between things that increase it; and things that decrease it.  In the most simple of explanations, when carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get out of your bloodstream and into your muscle cells and other tissues for energy.

But why keep your blood sugar stable? Does it even matter?

Your body is always seeking homeostasis (back to high school science with that term, lol) and therefore wants your blood sugar to be at an optimal level. It should be high enough, so you’re not light-headed, fatigued (mid-afternoon slump), and irritable. And, it should be low enough that your body isn’t scrambling to remove excess from the blood. Homeostasis. That’s the goal.

Okay, we’re going to get slightly technical but I want you to stay with me because this information is important. Ready?

When blood sugar is too low, this is referred to as “hypoglycemia.” When blood sugar is too high, it is referred to as hyperglycemia.  Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.”  This means your cells are just so bored of the excess insulin constantly floating around that they start ignoring (resisting) it, and that keeps your blood sugar levels too high. It’s like the boy who cried wolf. He set off so many false alarms about the wolf that when the wolf came, no body else did. With insulin resistance, your cells do the same thing!!!

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes. And a whole host of other health related problems that are best avoided.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable. And keep you human.

4 simple steps you can take to help balance your blood sugar are:

  1. Reduce the number of refined sugars and starches you eat.  To do this, you can start by dumping sweet drinks, overabundance of starchy carbohydrates, candy and having smaller portions of dessert (or only having one set night during the week where you have dessert. In our house, Sunday is our dessert night. The kids put in their request and I do my best to honour it. Not only do they appreciate and savour the dessert, but they’ve come to understand that dessert isn’t something to eat on a daily basis.)
  2. Eat more fibre. Fibre helps to slow down the amount of sugar absorbed from your meal; it reduces the “spike” in your blood sugar level.  Fibre is found in plant-based foods (as long as they are eaten in their natural state, processing foods can reduce or remove fibre).  Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fibre intake.
  3. Eat more protein. Like fibre, protein slows down the amount of sugar absorbed from your meal. It also helps keep you feeling full and satiated. Protein sources include beef, poultry, pork, fish and some legumes.
  4. Eat more fat (the good kind). Consuming foods like avocadoes, coconut oil, butter, olive oil, fish oil, flax seed oil, hemp oil are not only good for you, but will also help to keep your blood sugar stable.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Besides making changes to your nutrition, there are also lifestyle changes you can implement to help balance blood sugar.

  1. Exercise. Get your body moving on a regular basis. It helps to improve your insulin sensitivity; so that your cells don’t ignore insulin’s call to get excess sugar out of the blood.  Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. That makes exercise a WIN-WIN!
  2. Reduce stress. Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the “fight or flight” stress response, what fuel do your brain and muscles need to “fight” or “flee”? Sugar  (glucose)! When you are stressed,  signals are sent to release stored forms of sugar back into the bloodstream, thereby increasing blood sugar levels.  So, try to reduce the stress you’re under or manage it more effectively.
  3. Sleep goes hand-in-hand with stress. When you don’t get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings (yes, yes and YES! I’ve personally not been getting alot of sleep lately and I WANT ALL THE BREAD and CHOCOLATE). Sleep is a crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Making sleep more of a priority – will do your blood sugar (and mental health) good.

Your body is on a constant 24-hour quest to keep your blood sugar stable. Its always looking for homeostasis….it’s little piece of Zen. The body has mechanisms in place to do this, but those mechanisms can get tired and lazy if you constantly overload your system.  And those long-term blood sugar issues can spell trouble! Minimizing exposure to excessive starchy or refined carbs, and eating more fibre, protein, and fat, while also incorporating exercise, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

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Recipe: Cinnamon Apples

IMG_8756

Serves 4

Ingredients:

  • 2 apples, chopped
  • ½ tsp ground cinnamon

Directions:

  1. Slice apples
  2. Place them in a bag or bowl with lid
  3. Add cinnamon
  4. Shake to coat
  5. Take a bite and enjoy the deliciousness


Tip: Keeping the peel on increases the fibre content, which is even better for stabilizing your blood sugar.


The Gut Brain Connection: How To Feed Your Brain

If there was ever a call for “digestive health,” THIS. IS. IT. So, take note!

Your gut is considered your “second brain.” There is no denying it anymore.

And because of 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.

So, what exactly is the “gut-brain connection?” It’s very complex, and to be honest, we’re still learning lots about it!

Let’s dive into some basics…we’ll call them Gut Brain 101.

To start, there are multiple things working together.  Things like:

  • The vagus nerve that links the gut directly to the brain;
  • The “enteric nervous system” (A.K.A. “second brain)  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, and end off with a delicious recipe (of course!)

  1. Vagus nerve

This is a nerve that runs directly from the gut to the brain. And after reading this far, you’ll probably get a sense of which direction 90% of the transmission goes…Not from your brain to your gut (which is what we used to think), but from your gut up to your brain!

2. The enteric nervous system and neurotransmitters

Would you believe me if I told you that the gut has more nerves than your spinal cord? Crazy right? 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 by a “smarty pants” don’t you think?

And do you know 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! Let me say that again. MANY OF THE NEUROTRANSMITTERS THAT HAVE A STRONG EFFECT ON OUR MOOD ARE MADE IN THE GUT! A whopping 95% of serotonin is made in your gut, not in your brain! (Serotonin maintains mood balance and I call it your ‘happiness hormone’.)

3. 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 defense system would be located there too, right? Approximately 75% of our immune system is in our gut!

But did you know that the immune cells can move throughout the entire body and cause inflammation just about anywhere? 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.

4. Gut microbes

Your friendly neighbourhood gut residents…just like spiderman (lol)! 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.

So how do these all work together for brain health?

The honest answer to how these things all work together is that we don’t fully understand all the complexities just yet. But one thing is becoming clear. A healthy gut IS KEY to a healthy brain!

So my question to you – are you feeding yourself in a way that supports your mental health?

Of course, a variety of minimally-processed, nutrient-dense foods is required, because no nutrients work alone. Two things that you may 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 like salmon, walnuts, algae, and seeds like flax, chia, and hemp) are well-known inflammation-lowering brain boosters.

Recipe (Gut food fibre, Brain food omega-3): Blueberry Hemp Overnight Oats

Gut-Brain-Connection-Overnight-Oats
(photo credit: )

Serves 2

Ingredients:

  • 1 cup blueberries (fresh or frozen)
  • 1 cup oats (gluten-free)
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • 2 tablespoons hemp seeds
  • ½ teaspoon cinnamon
  • 1 banana, sliced
  • ¼ cup chopped walnuts

Directions:

  1. Blend blueberries in the food processor until smooth.
  2. Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight.
  3. Split into two bowls and top with cinnamon, banana, and walnuts.

Serve & enjoy!

Tip: Your gut microbes love to eat the fibre in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts. A match made in health heaven.