Fats That You Should Cheer About

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All fat is NOT created equal!

Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting.

Health-building fats support your brain, hormones, immune system, heart health, and moods 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)

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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!

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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!

Intermittent Fasting – Whaaat?

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In a nutshell, intermittent fasting is just that: fasting intermittently. But WHAT is it exactly and are there any benefits (and will it help me lose weight)?

By definition, it’s limiting calorie intake during certain hours/day or days/week. It’s more of an eating pattern than a diet (think along the lines of carb cycling). It limits when to eat, and not so much what to eat. And that’s part of it’s appeal to people who don’t want to count calories or use their food log to track everything. That’s not to say that it can’t be used as part of particular way of eating (Keto for example).

Supporters of intermittent fasting say that it’s a more natural way to eat because humans evolved without refrigerators, drive-throughs, or 24-hour convenience stores. We now have access to food (including junk food) all day long, so eating several meals per day plus snacks may be less natural than fasting from time to time. In addition, intermittent fasting has also been linked to improvement in the brain’s neurological functioning.

In this TEDx talk, Mark Mattson, talks about how and why fasting is good for the brain. He’s the current Chief of the Laboratory of Neurosciences at the National Institute on Aging. He is also a professor of Neuroscience at The Johns Hopkins University. Mattson is one of the foremost researchers in the area of cellular and molecular mechanisms underlying neurodegenerative disorders such as Alzheimer’s Disease, Parkinson’s Disease, and amyotrophic lateral sclerosis.

There are lots of variations on this theme.  A few include:

  • 16/8 which is 16 hours of fasting, and eating only within the other 8 hours (often 1:00 pm. – 9:00 p.m.);
  • 5:2 days of fasting, where you eat regularly for five days of the week, then take in just 500-600 calories/day for the other two (non-consecutive) days.

So, we know it’s good for the brain….but is intermittent fasting also effective for weight loss? It can help to lose weight because it can help you to eat fewer calories, and burn more calories too. Lots of people say they have success with it…but what do the studies say?

  1. According to one review study, intermittent fasting helped people to lose 3-8% of their weight over 3-24 weeks.  In this study, people also lost 4-7% of their waist circumference (i.e., belly fat).
  2. Another study of 100 people with obesity showed that after a year, the people who fasted on alternate days lost more weight than people who didn’t change their eating pattern. But, (and here’s what is interesting) they didn’t lose any more weight than those on a calorie restricted diet. Out of the people who were to follow the intermittent fasting protocol, 38% of them dropped out.

One of the reasons people drop out of the intermittent fasting eating pattern is that it’s hard to stick with the fasting part. They eat more than the allowed level of calories when they’re supposed to be fasting. And when they finish fasting, they may overindulge due to the reaction of the appetite hormones and hunger drive while fasting. So having strong social support will be key to those intermittent periods of fasting.

Before you consider intermittent fasting, you should know it’s not for everyone. People who are underweight, or have eating disorders shouldn’t fast. Neither should women who are pregnant, trying to get pregnant, or are breastfeeding.

In addition, certain medical conditions can be worsened with longer periods of fasting and people taking certain medications can be prone to side effects with intermittent fasting as well. As with any eating program, checking in with you healthcare provider before getting started is also a good idea.

What about you – Have you or someone you know tried intermittent fasting? What were the results? Let me know in the comments below.

Recipe: Almond Butter Energy Bites*

granola balls

Makes about 16 energy bites

Ingredients:

  • 1 cup oats
  • ½ cup almond butter
  • 2/3 cup shredded coconut (unsweetened)
  • ½ cup chocolate chips (semi-sweet and dairy-free if possible)
  • ½ cup flax seeds, ground
  • 2 tbsp maca powder
  • 1/4 cup raw honey

*These are NOT kid friendly (Unless you want them with an overabundance of energy after consuming the maca…..) To make them for your kids (which I do ALL THE TIME), just remove the maca powder. Perfect granola balls that the kids love.

Directions:

  1. Combine all ingredients in a medium bowl and stir.
  2. Using a tablespoon to measure, roll into about 14-16 energy bites.
  3. Serve & enjoy!

Tip: You can roll the bites to coat them in cocoa powder for a bit of extra flavour and to prevent them from being too sticky.

A Powerful Anti-Inflammatory You Can Eat?

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Let’s talk turmeric.

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright, orange colour and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried, powdered turmeric in the spice aisle of just about any grocery store and sometimes they carry the fresh rhizome too (it looks like ginger root, but thinner and smaller).

Turmeric contains an amazing anti-inflammatory, antioxidant compound called “curcumin” which I’m sure you’ve heard of. The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits and many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric.

So, what makes curcumin so powerful?

Firstly, it’s an anti-inflammatory compound and fights inflammation at the molecular level. There are dozens of clinical studies using curcumin extract (which is way more concentrated than ground turmeric) and many of them even show it can work as well as certain anti-inflammatory medications (but without the side effects).

Secondly, curcumin is an antioxidant compound meaning it can neutralize free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes.

These two functions of reducing inflammation and oxidation have amazing health benefits. We know that chronic inflammation plays a major role in so many conditions, including heart disease, cancer, metabolic syndrome, dementia, mood disorders, and arthritis pain, therefore, reducing the amount of inflammation in our bodies also reduces the liklihood of developing disease.

Curcumin has other amazing functions too:

  • Boosts our levels of “Brain-Derived Neurotrophic Factor” (like a natural growth hormone for your brain) which is great for brain health.
  • Improves “endothelial” function” (the inner lining of our blood vessels) which is important for heart health.
  • Reduces growth of cancer cells by reducing angiogenesis (growth of new blood vessels in tumors), metastasis ( the spread of cancer), and even contributes to the death of cancer cells. Amazing right?

This all sounds amazing and I’m sure you’re ready to start incorporating curcumin in your diet but you need to consider these few things.

To start, curcumin is not easily absorbed by your gut. It’s fat soluble – so, as with all fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal.

The second trick to get the most out of your turmeric is eating it with pepper.  Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!

If you want all the health benefits of curcumin, you need to get a larger dose than just eating some turmeric – and this is where supplements come in. Obviously, you want to take caution if you:

  • Are pregnant
  • Are taking anti-platelet medications or blood thinners
  • Have gallstones or a bile duct obstruction
  • Have stomach ulcers or excess stomach acid

(Always read the label before taking a new supplement.)

I want to know: What’s your favourite turmeric recipe? Try my version of “golden milk,” (an anti-inflammatory drink) and let me know what you think in the comments below.

Recipe (turmeric): Golden Milk

golden-milk-3

Serves 2

Ingredients:

  • 1 cup canned coconut milk
  • 1 cup hot water
  • 1 ½ tsp turmeric, ground
  • ¼ tsp cinnamon, ground
  • ½ tsp honey

Directions:

  1. Add all ingredients to a small saucepan. Whisk to combine.
  2. Warm over medium heat, whisking frequently. Heat until hot, but not boiling.
  3. Serve & enjoy!

Tip: You can substitute 2 cups of almond milk instead of the 1 cup coconut milk and 1 cup water.

7 Natural Ways To Deal With Bloating

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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

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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?

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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 

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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.

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.