What’s Your Gut Saying To You?

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“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

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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.

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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.

My Kids Ate Cake All Day

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Yup, you read that right.

Maybe you can relate…organizing, purging and getting the kids ready to start school. And my #3 also starts JK this year. And I partnered with Macaroni Kids to bring you Tips For Stress Free Lunches. As you can imagine (or are perhaps living yourself), it’s a bit INSANE in our house.

Yesterday was one of those days and there wasn’t a whole lot of parenting going on. It was so crazy that my kids were primarily nourished with Zucchini Spice Cake and Skittles Shake (recipe for the shake is in Kid Approved Breakfasts).

And guess what?

I didn’t feel guilty about it, one bit.

Wanna know why? The Zucchini Spice Cake is made with cashew butter, eggs, zucchini, coconut sugar, baking soda, cinnamon, ginger and allspice. THAT IS ALL!

It’s so nutritious and you can eat it as part of your breakfast (pair it with hard boiled eggs or some greek yogurt with fruit) or give it to your kids as an afterschool snack. It’s incredibly delicious so your kids won’t even think they are eating something that is good for them!

With labour day weekend here, and the NYE of summer, let’s all get to having our cake and eating it too! Enjoy the sun, have some cake and take in the last long weekend of the summer!

Zucchini Spice Cake

* recipe from The Whole Life Nutrition Cookbook

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Ingredients:

  • 1 1/2 cups cashew butter
  • 2 large eggs
  • 1/3 to 1/2 cup coconut sugar
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 1 tsp cinnamon (we like cinnamon so I put a little more)
  • 3/4 tsp ground ginger
  • 1/2 tsp ground allspice
  • 1/4 tsp ground nutmeg
  • 1 cup grated zucchini
  • Optional: 1/2 cup raisins or 1/2 cup dark chocolate chips

Directions:

  1. Preheat oven to 350.
  2. Grease an 8×8 pan with coconut oil
  3. In a medium mixing bowl, beat together the cashew butter, eggs, coconut sugar, baking soda, salt and spices.
  4. Beat in the grated zucchini and optional ingredients (if using).
  5. Let batter rest for a few minutes and then beat again.
  6. Pour batter into the prepared pan and bake for about 30 min.
  7. Remove from the oven and cool for at least 20 min before cutting and serving. Or be like me, cut it as soon as it gets out…blow on it between bites and devour two pieces in 5 minutes.

The Gut Brain Connection: How To Feed Your Brain

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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.

Adrenal Fatigue: What Is It?

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Stressed? Tired? Craving sugar? Can’t sleep? (Yes to all?)

All of these can be related to the constant stress we feel in our lives and we know that stress can have a HUGE impact on our health and wellness. And, since your adrenal glands produce stress hormones, adrenal fatigue (or “HPA Axis Dysregulation,”) is a popular theme lately.

In case you don’t know, your adrenal glands look like walnuts and they live on top of both of your kidneys. These uber important glands produce many hormones, including stress hormones.

But what happens when they become “overworked?”

Adrenaline and cortisol are the stress hormones that give you the commonly known adrenaline rush; when you’re totally hyper 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. We often call them “adrenaline junkies”. (As an aside: many first responders suffer from adrenal fatigue due to the  constance high stress of their jobs).

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? The same way you get fatigued when you don’t sleep or exert yourself physically for a prolonged amount of time.

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.

Now, I have to tell you that there aren’t medically accepted blood tests for adrenal fatigue. In fact, it’s often not considered 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” applies – and you are at a critical point where immediate medical intervention is needed.

All hope isn’t lost though, if you do have symptoms, you should see your doctor to rule out other possible 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).  An amazing and easy to read book with real life tools to combat adrenal fatigue – Adrenal Fatigue: The 21st Century Stress Syndrome.

What to do if you have these symptoms? There are many actions you can take to reduce your stress and improve your health and energy levels.

If stress is starting to burn you out, stress reduction is key. Immediately. There are tons of ideas how you can reduce your stress, just choose one that works for you. My favourites are training, walking outside, more sleep, visiting the spa, taking a bath or totally ‘vegging’ out and doing NO-THING.

Of course, I also recommend adjusting your diet by reducing sugar and processed food intake and eating more fruits and vegetables. There are also specific supplements – the stress supporters like high quality brands of Vitamin C and B-complex – that you can incorporate to help your body better deal with stress. All aspects of better nutrition can only help your body….so go ahead and do it!

Recipe (Stress-reducing bath salt): Lavender Bath Salts

lavender bath salts
photo cred: bonnieplants.com

Per bath

2 cups epsom salts

10 drops lavender essential oil (contact me about this AMAZING brand of essential oils)

As you’re running your warm bath water, add ingredients to the tub. Mix until dissolved

Lock the door, turn on the music and enjoy your stress-reducing bath!

Eat Like A Cave(wo)man – Paleo Diet 101

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I’m guessing, at the very least,  you’ve 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 a lifestyle change? Is it right for you?

Scientist and self-described, “Paleo Mom”, Sarah Ballentyne, Ph.D. defines it as:

“…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.”

From the definition alone, it seems to hit all of the key health pillars.

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 the agricultural revolution.

Of course, being a “diet,” or a way of life, 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. Check, check and CHECK!

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, including fruits, vegetables, eggs, nuts, seeds, meat (including organ meats), seafood, healthy fats, fermented foods, herbs, and spices. With the exception of 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 offers it’s users a wide variety of foods to choose from .

If you are interested in exploring paleo, you have the option of using the diet 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 (bonus!). And there are plenty of delicious and nutritious foods to choose from (whoop, whoop)!

Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy and whole) foods on their list of exclusions. High-quality dairy (think grass-fed, full fat, and possibly unpasturized) , white rice, or potatoes may be added to less restrictive forms of the paleo diet. Really, it’s up to you but you could consider this “Paleo light”.

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. If that’s a problem area for you, 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 (many people who suffer from MS have found improvement of symptoms when following a paleo diet).

It’s also thought to be “gut-friendly” because it includes a lot of high-fiber foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods. And any form of eating that supports gut health is one that you should consider.

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 have food intolerances, high risk of heart disease or diabetes, the simple elimination of added sugars, processed and refined foods can (should?) be a health goal to move towards.

Science has also shown that it can help some people to lose weight, reduce risks of heart disease, improve glucose tolerance, and reduce inflammation (all good things).

At the very least, eliminating added sugars, processed, and refined foods are a great goal, even if you decide not to “go paleo” or want to try “paleo light”.

Two great resource books for you to check out:

Paleo For Beginners: Essentials to get started

Weeknight Paleo: 100+ easy and delicious family friendly meals

Recipe (Paleo): Banana Muffins

Makes 12 muffins

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Ingredients:

  • 3 large eggs
  • 5 mashed bananas
  • ½ cup almond butter
  • ¼ cup coconut oil
  • 1 tsp vanilla
  • ½ cup coconut flour
  • 1 tbsp cinnamon
  • 1 tsp baking powder
  • 1 tsp baking soda
  • pinch of sea salt

 

Directions:

  1. Preheat oven to 350F. Line 12 muffin cups with liners. In a food processor or stand mixer, blend eggs, bananas, almond butter, coconut oil, and vanilla.
  2. In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt.
  3. Add blended wet ingredients to dry ingredients and stir until combined.Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden.
  4. Serve & enjoy!

Tip: You can top muffins with walnuts before baking.

The Coconut Oil Craze – Should You Jump On The Bandwagon Too?

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Yes, yes you should. End of post.

Seriously though, 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 contains the same 9 calories per gram as other fats and it is extracted from the “meat” of the coconut (the white, fleshy inside). It’s a white solid at room temperature and easily melts into a clear liquid on a warm or hot day.

Like all things in life, not all fats are created equal.  Coconut oil is special. Wonder Woman special. And here’s why….

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.

But wait, it gets better!

Coconut oil’s MCTs have also been shown to have a few different fat loss benefits. Can I get a WHOOP, WHOOP?!?

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;  (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%. Without even moving a muscle!

Third, some studies also show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference” – and remember why waist circumference matters? ).

Just remember not to add coconut oil to your diet without considering the other fats and oils you may already be eating!

Now that you are totally on board with adding coconut oil to your diet, are you also wondering how much coconut oil you should eat?  Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day. You likely don’t need any more than that.

There are so many coconut oil options available in grocery stores these days that it can make it difficult to know which is best…And does it even matter what kind of coconut oil you use?

I recommend you stay away from “refined” ones, and opt for “virgin” or “extra 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 and keeps the oil pure.

Some of the brands that we use at our house are:

coconut oil

LEARN MORE HERE

nutiva coconut oil

LEARN MORE HERE

Tip: Always (and I mean ALWAYS) avoid “hydrogenated” coconut oil. It contains  “trans fats”, and you never want to be consuming those.

Tip: Coconut oil, has a high ‘smoke point’ of 350F. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.

There are a ton of pros to including coconut oil in your diet. 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. You now know that this may help you to lose weight, reduce belly fat, and increase your metabolism.

And it tastes AH-mazing too!

Recipe: Seductive Fudge

(after tasting this, anyone you share it with will do anything you ask….it’s that good)

Seductive Fudge
(Photo credit:honeyvillefarms.blogspot.com

Serves 12

Ingredients:

  • 1/2 cup virgin coconut oil
  • 1/4 cup almond butter
  • 1/2 cup cocoa powder
  • 1/2 cup maple syrup
  • 1 tbsp pure vanilla extract
  • sea salt to taste
  • 6 tablespoons slivered almonds

Directions:

  1. Mix together the coconut oil and almond butter
  2. Add cocoa powder and mix until combined.
  3. Pour in the maple syrup, vanilla, and salt until smooth.
  4. Stir in the slivered almonds.
  5. Line a loaf pan with parchment paper.
  6. Scoop the mixture into the pan and spread out until even.
  7. Freeze for 1 hour or until solid.
  8. Slice into small squares and prepare to be seduced.
  9. Serve & enjoy!

Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the almonds if you wish. All options are equally delicious!

Could My Symptoms Actually Be a Food Intolerance?

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Food intolerances or “sensitivities” can affect you in so many ways.

And they’re a lot more common than most people think. Even if you don’t think you are sensitive to anything.

I’m not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those are serious and can be life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.

What I’m talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.

And this is exactly what makes them so tricky to identify.

Symptoms of food intolerances

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea;  symptoms can start immediately after eating lactose or gluten.

Other more insidious symptoms may not be linked to foods in an obvious way.

Symptoms like:

Chronic muscle or joint pain;

Sweating, or increased heart rate or blood pressure;

Headaches or migraines;

Exhaustion after a good night’s sleep (7-9 hours);

Autoimmune conditions like Hashimoto’s or rheumatoid arthritis;

Rashes or eczema;

Inability to concentrate or feeling like your brain is “foggy”;

Shortness of breath.

If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. And these can affect any (or all) parts of the body, not just your gastrointestinal system.

In our house, when my kids eat foods they are sensitive to, one of the reactions that we have noticed is a cerebral one. After eating some foods, their behaviour changes – anger, lack of patience, irritability and inability to cope with regular occurances means lots of tears! It can be dramatic and every time it happens, we kick ourselves for letting them eat the offending food.

How to prevent these intolerances

Obviously, the main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them.

Simple right? Easier said than done…it can be SO HARD.

The goal is to get rid of those offending foods/drinks, all traces of them, for three full weeks and monitor your symptoms.

If you start to feel better, then you need to decide whether it’s worth it to stop ingesting them completely, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.

Here are two of the most common triggers of food intolerances:

Lactose (in dairy  – eliminate altogether, or look for a “lactose-free” label). Yes, that includes yogurt, ice cream, and cheese.  Try nut or coconut milk instead.

Gluten (in wheat, rye, and other common grains – look for a “gluten-free” label – try gluten-free grains like rice, quinoa, millet, & gluten-free oats).

This is by no means a complete list, but it’s a good place to start because lactose intolerance is thought to affect up to 75% of people, while “non-celiac gluten sensitivity” can affect up to 33% of people.

I can hear many of you scoffing at this right now. You LOVE cheese and yogurt and have it everyday and/or multiple times a day…and giving it up seems impossible. But remember, this is only for 3 weeks! Imagine what life would feel like pain free, or full of energy, or less bloated…or without the negative symptoms that have been with you for so long, you consider them ‘normal’. Just imagine. And now tell me that that life isn’t worth 21 days.

So, if you can eliminate all traces of lactose and gluten for three weeks, it can help confirm whether either or both of these, are a source of your symptoms.

Yes, dairy and grains are a part of many government-recommended food guidelines (which are also supported by those same organizations), but you can absolutely get all of the nutrients you need if you focus on replacing them with nutrient-dense foods.

A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends.

Click here to download a free copy of my Weekly Diet Diary/Food Journal to help you track.

And, as mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas.

You might be surprised what links you can find if you track your food and symptoms well!

IMPORTANT NOTE: When you eliminate something, you need to make sure it’s not hiding in other foods, or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you’d never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce, and lactose can even be found in some medications or supplements?

When in doubt you HAVE to ask the server in a restaurant about hidden ingredients, read labels, and consider cooking from scratch.

What if it doesn’t work?

If eliminating these two common food intolerances doesn’t work, then you can go one step further to eliminate all dairy (even lactose-free) and all grains (even gluten-free) for three weeks.

You may need to see a qualified healthcare practitioner (like me) for help, and that’s OK. I don’t want you to continue suffering if you don’t need to!

Recipe (dairy-free milk): Homemade Nut Milk

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Cashew milk is by far the easiest (and quickest) nut milk to make. Cashews are a naturally softer nut so if you are pressed for time, you don’t even need to soak them overnight. When I forget to soak them, I simply throw them in a glass of water for a few minutes while I am prepping other things, then I get to making my milk! Oh, and the best part – no straining so there is no waste!

Makes 3-4 cups

Ingredients:

  • 1 cup raw cashews (These are the ones I use)
  • 3 cups water
  • pinch of salt
  • ¼ teaspoon vanilla extract (optional)
  • 1 tbsp maple syrup or 1-2 dates (optional)

Directions:

  1. Soak nuts for about 4-6 hours (optional, but recommended).
  2. Dump soaking water & rinse nuts.
  3. Add soaked nuts and 3 cups water to a high-speed blender and blend on high for about one minute until very smooth.

Serve & enjoy!

Tip: You can double (or halve) the recipe and store the milk in an airtight container in the fridge for up to 7 days.

Haven’t Changed Anything in Your Diet But Still Gaining Weight?

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You are positive that you’re not eating MORE food or “junkier” food but you’re still gaining weight. Is this even possible?

The answer is Yes! You are NOT crazy (not about this anyway)!

And here’s why.

We both know that the whole “calories in, calories out” argument is an overly simplistic view of weight and doesn’t ever tell the whole story. And in my opinion, what sometimes causes people to fail at their desire to lose weight or change their body composition is becoming fixated on the ‘calories in, calories out’ adage without taking into consideration the other factors that play a role in weight loss and health.

There’s definitely more to the story than just what you’re eating.

A lot of this comes down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition, and even what you eat (read more about that here).

But, today, let’s go beyond the “eat less and exercise more” advice and dive into some of the less obvious but crucially important, underlying reasons why you may be gaining weight even though you’re eating the same.

Things like:
Aging;
Hormones;
Sleep;
Stress.

Let’s start with aging.

Funny things happen the older we get. We get older (hee hee) (my husband thought this was a terrible joke but I’m still laughing). People also commonly experience lower energy levels, more digestive discomfort, weight gain, as well as general aches and pains (boo).

Aging can also result in hormonal changes for both men and women. And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies. All this means more weight gain…and maybe in places it wasn’t before.

The good thing is that this is very common and steps can be taken to help slow down/reverse the process.

Hormones

Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain. There are several things that can affect it and throw it off course.

When your thyroid gets off course and produces fewer hormones your metabolism slows down. And when your metabolism slows down you can gain weight. Even though you’re eating the same way you always have (read more about that here).

Pro Tip: Talk with your doctor about having your hormones tested.

What about sleep?

There is plenty (TONS) of research that shows the influence that sleep has on your metabolic rate.

And as we age, it can become harder and harder to get a good night’s sleep. More outside influences, more use of stimulants (coffee, sugar) and more stress.

The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain (you probably know how I struggle with sleep…but if not, learn why here).

It’s true! Lack of sleep is linked with weight gain. Soooooo, it’s important to take the time for a proper amount of sleep to help keep the weight off. Think of it as sleeping off your weight!

Pro Tip: Try to get at least 7 hours of sleep every night. The first place to start is by implementing a calming before bedtime routine.

Stress

Its everywhere and at times, it can be overwhelming! Coupled with the fact that there isn’t just one thing that can cause a stress responses in your body, it can be difficult to maintain your weight when you are being bombarded by long bouts of heightened stress.

And you know that stress hormones are not going to help you sustain healthy habits or maintain a healthy weight, so what are you to do?

While you can’t necessarily change your stressors you can try to adjust your stress response to them. And it’s understanding what stressors cause you a response and determining how best to manage those. I tend to hold stress in my stomach and neck/shoulders so I like to move ‘my energy’ by standing with my feet shoulder width apart, thrusting/tilting my pelvis forward while also audibly ‘ahhhh-ing’. It looks funny and writes even funnier but it works. Helps me reduce that tension and literally push it up and out of my body. Try it and let me know what you think! (my kids laugh and ask me my why I’m twerking)….

Pro Tip: Try meditation or yoga. Or even mindful eating. Or those new adult colouring books that are all the rage now. Or if you find you need something more physical besides weight training, consider trampolining. SO MUCH FUN!

There are lots of factors that can affect your weight – aging, hormones, stress, and sleep are all interconnected to each other and can all contribute to weight gain, even if you’re eating the same way you always have. The key is supporting your hormones to allow them to work optimally, finding balance where you can, and taking time for restful, rejuvenating sleep.

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Recipe (Thyroid friendly iodine): Seaweed Sushi Bowl

Sushi Seaweed bowlServes 2

Ingredients:

  • 1 cup cooked rice
  • 1 avocado (thinly sliced)
  • ½ cucumber (diced)
  • ½ red pepper (thinly sliced)
  • 1 green onion (chopped)
  • 2 tablespoons dried seaweed (arame, wakame, or crumbled nori sheets)
  • 2 tablespoons sesame seeds
  • 3 tablespoons rice vinegar
  • 3 tablespoons gluten-free tamari sauce
  • 1 tablespoon lemon juice
  • 1 tablespoon sesame oil
  • ½ garlic clove
  • dash salt and pepper

Directions:

  1. Split the first seven ingredients into two bowls.
  2. Mix the rest of the ingredients together to make the dressing.
  3. Pour the dressing over the sushi bowls.

Serve & Enjoy!

Tip: This is a great lunch to take on the go. Keep dressing in a separate container so you can give it a shake before adding it onto the sushi bowl.