Category: Eat with Care

Step 1: Cook real food

Diet is the foundation of health! You have probably heard time and time again that “you are what you eat”. I’ll add to that by stating that not only are you what you eat, but you are what you absorb and what you don’t excrete. Many NDs feel that the root of all illness starts in the gut – heal the gut and you can heal anything.

Everything that passes through your mouth informs your body. In our modern society, we are often missing the first step in the digestive process. Digestion starts with the sense of smell when we are cooking our food and then that sends a signal to the brain that food is coming. The brain then sends a message to the stomach along the vagus nerve to get ready – food is coming. This first step is missing for most of us as we no longer spend 20-60 minutes preparing our food. Instead, most of us unwrap something and down the hatch it goes – and many of us have digestive complaints such as: gas, bloating, heart burn, diarrhea or loose stool, constipation, nausea, etc.

Ideally, cook at least one meal per day. Digestion is a parasympathetic process – which means that we need to be in a calm, relaxed state when we eat in order to get the maximum benefit from the food we are eating. Many health experts focus on the food – which is important – but the mental emotional state you are in when you eat that food is equally important. If you are stressed out, it is unlikely you will get the full benefit from the food you are eating.

Step 2: Support digestion through the Breath

Therefore, step 2 is to take a few deep breaths before you eat to shift you into a parasympathetic state. This is especially important if you haven’t cooked your food. Spend a few extra few minutes thinking about where the food came from, who grew it, made it or prepared it for you, and all the steps involved before the food arrived on your plate. Visualize your stomach being ready to receive the food before you even take one bite. Saying “Grace” or giving thanks before eating is a great way of pausing before consuming.

Step 3: Chew and then chew some more

When you do eat, there are a few key steps involved:

• put your fork down between bites
• thoroughly chew your food – as they say for solids: “make your food liquid” and for liquids: “chew your liquids”. I encourage everyone to chew as many times as it takes to make your food liquid – 20, 40, 60, 80, 100 times.
• Don’t talk with your mouth full – because you are busy chewing and being present with your food
• If you are full, you don’t need to finish all that is on your plate

Step 4: Relax

The key to relaxing during mealtimes is to sit down when you eat and not do anything else ie don’t multi-task while eating. So when you eat, just eat. Don’t talk on the phone, watch TV, read or work.

I know I sound like your mother 🙂 . The reason for these steps is many are eating unconsciously and the idea behind these four simple steps is it allows you to be present and to eat mindfully. When you do that, you are less likely to over consume and you are more likely to get the nutritional benefit from your food when you are in a parasympathetic state.

You can have a pleasant conversation with someone while eating as long as you continue to stay calm during the digestive process. The other important reason for these steps is the more aware you are and the more time you take to eat, this increases the likelihood that you will recognize the “full” signal when it is activated in you.

There are many myths around eating – some of which might be guiding your beliefs around food, such as:

1. I need to eat everything I put on my plate
2. I must eat because the clock tells me to
3. I have to avoid certain foods because they are bad for me
4. It is hard to lose weight
5. Cooking for one person is boring and not fun

Take some time to write in your Beyond the Label journal about any beliefs that may be guiding your eating.

You will notice that I haven’t talked about the actual food you are eating. Instead, I’ve talked about the “state” I’d like you to be in when you eat and the preparation process around eating. Give these steps a whirl and let me know how it goes! ~ Here’s to your health! Dr. Chris

14 Simple Tips to Kick Sugar Cravings by Dr. Chris

Sugar is the one substance that I have a bumpy, rocky, rickety relationship with. I don’t think I am alone in that. It is the one substance that I am able to eliminate for months at a time and then something happens – either a birthday, a chocolate occasion (Valentine’s Day, Easter, Hallowe’en, Christmas) and I have one piece – and then the next thing you know I am craving it again and having a hard time resisting the temptation and back on the sugar roller coaster with blood sugar crashes, headaches, mood swings, acne and weight gain – fun stuff!! It is almost drug-like for me – it is my go to in times of stress and I have to admit, I find it comforting. I am embarking on another “sugar-free” phase and will be incorporating the suggestions below. I hope you’ll join me!!

1. Watch one or all of the documentaries available on sugar: Fed Up, Hungry for Change, Fat, Sick and Nearly Dead or The Secrets of Sugar. This will increase your awareness about sugar and will provide additional incentive to decrease your dietary consumption of sugar.
2. Remember your math. On food labels, sugar is quoted in grams. But what does this really mean? I find it helpful to remember that 4 grams of sugar is equal to 1 teaspoon. This gives me a better visual when I am reading labels. For example, if the yogurt you are eating is artificially sweetened, it may contain 24 grams of sugar in ½ cup serving. This is the equivalent of 6 tsp of sugar, which is a lot! In this case, it is better to buy plain yogurt and mix in ½ a cup of fresh fruit.
3. Eat within your limits. As you are decreasing the amount of sugar in your diet, it is best to figure out what your average daily consumption is by keeping a diet diary. From there, you can make changes. Aim to have 1-2 less teaspoons of sugar per week until it is eliminated from your diet.
4. Avoid Processed Junk Foods: Sugar is an addictive substance that has a powerful influence on your brain. Eating sugar artificially stimulates a region of your brain called the nucleus accumbens, to produce dopamine, the pleasure neurotransmitter. Soon dopamine levels drop and we start to feel “flat”…or a bit “down”. We crave this pleasant, feel-good feeling again…so we reach for sugar and the cycle of addiction has begun. The best thing you can do is avoid processed junk food which contains sugar to help break this cycle.
5.  Boost Your Serotonin: Serotonin, also known as “the happiness hormone,” can be raised through a natural low glycemic diet, daily exercise and plenty of deep restful sleep. When you have sufficient serotonin, you are less likely to have cravings for sweets.
6. Use Stevia to Satisfy Your Sweet Tooth: The all-natural sweetener, stevia, has zero calories, does not raise blood sugar levels despite being 300 times sweeter than sugar. If you have sugar cravings and want to satisfy your sweet tooth, stevia is a safe bet. Stevia comes in a liquid and powder form and is available in most grocery and health food stores.
7. Stay hydrated with Water:  You may sometimes think that your body is asking for sugar, when in fact it’s dehydrated and really craving water! Remember the rule of thumb with water is to drink ½ your body weight (in pounds) in ounces. If you weigh 125 lbs, the minimum amount of water to drink is 2L. Many complain about the taste of water, so try this simple delicious cravings-buster lemonade: In 8 oz. of water, add the juice of ½ lemon and 5 drops of stevia. You could also try a warm cup of green tea, sweetened with stevia after your meal. This satisfies your sweet tooth and you won’t want a dessert.
8. Stabilize Blood Sugar levels: Eat several small, healthy meals throughout your day instead of three large portions to avoid dips in blood sugar. Your evening meal should include one of the preferred gluten-free grain-like seeds, such as quinoa, millet, buckwheat or amaranth. If you do this, your body will produce more serotonin, you’ll feel happier and you’ll sleep much better at night.
9. Have Plenty of Greens: Loaded with nutrition greens help boost your energy and help reduce cravings for sugar and processed foods. Here are some simple green juice recipes it try: a) Celery*, lemon and pear (or apple*);  b) Celery*, cucumber*, lemon (leave the skin on) and pear (or apple*); c) Celery*, cucumber*, kale, lemon and pear (or apple*); d) Celery*, cucumber*, lemon, parsley and pear (or apple*)*ensure organic
10. Eat More Sea Vegetables: Loaded with vitamins and minerals, seaweed or sea vegetables make for a great addition to salads and meals! They are mineral-rich while eating anything with sugar immediately depletes minerals from your body. Sprinkle dulse flakes on your salad or an avocado. Add seaweed to your soups for a rich salty and mineral flavour.
11. Eat and Drink More Fermented Foods and Drinks: Fermented foods and drinks are an important way to reduce or even eliminate cravings for sugar. Try live fermented kefir, sauerkraut, kim-chi, kombucha tea, natural plain yoghurt, coconut kefir or any of your favourite fermented foods. You’ll be amazed at how the sour taste of fermented foods and drinks relieves the desire for sugar and processed foods.
12. Use fresh fruit as a healthy sugar substitute: Summer is such a great time to incorporate healthy fruit into your diet. Remind yourself of what sugary, processed foods really are: dead energy food with no vitality. Compare that to a strawberry that is bursting with flavour or having juicy watermelon – there is no comparison! Enjoy the vitality of fresh fruit first and you will kick your craving for unhealthy sugary foods
13. Learn Meditation & Stress Reduction Techniques: Meditation can help ward off cravings by helping to reduce stress. Stress creates the hormone cortisol, which increases blood sugar levels. This is a vicious cycle that damages your adrenals and creates sugar cravings. Try a exercise, yoga or meditation class before or after work to calm your body and mind.
14. Try EFT (Emotional Freedom Technique): If you’re looking to shift the desire for sugar, lose weight, stop a habit of binging or eliminate any addiction, you owe it to yourself to learn about EFT. EFT is an easy tool that anyone can learn in minutes. You simply tap on emotional acupressure points on your body while repeating key statements that help shift your body, mind and habits.

Referenced from: http://www.hungryforchange.tv/sugar-is-a-drug

8 Health Risks of Low Cholesterol – by Dr. Christina Bjorndal and Lachlan Crawford

It’s commonly known that elevated cholesterol in the blood is a risk factor for developing heart problems. In fact, high cholesterol is recognized as a major contributor to cardiovascular disease, the #2 leading cause of death in Canada, second only to cancer¹. To combat this major public health concern, over 38 million prescriptions for statin pharmaceuticals to lower cholesterol were written in Canada in 2012². With so much effort to lower cholesterol, you might think it advantageous to get your levels as low as possible. Having too-low cholesterol, however, has its own risks, calling into question the trending practice of prescribing statins to anyone even at risk of elevated levels. New insight into the effects of low cholesterol are showing the importance of staying within a healthy optimal range and not falling into low levels – a state called hypocholesterolemia.

What is Cholesterol? The Good and the Bad

Cholesterol is a lipid (fat molecule) that is made by the body (mostly the liver) and also consumed in the diet. Our total blood level of cholesterol is a combination of what’s made ‘in-house’ and what’s picked up in our food. Cholesterol has a specific molecular structure consisting of four rings of atoms. This structure makes it a sterol (type of fat) that is the building block for many other physiological molecules, including our hormones.

There are two main types of cholesterol in the body, namely HDL cholesterol (commonly called “the good cholesterol”) and LDL cholesterol (commonly dubbed “the bad cholesterol”). HDL stands for high-density lipoprotein and is considered good because this is the form that is thought to play a protective role in our cardiovascular system. HDL is a bundle of molecules that includes cholesterol, and it moves cholesterol from the body’s vascular system to the liverwhere it can be processed and made into something else. If the cholesterol stays in the vascular system it can become oxidized which is damaging to blood vessels. This contributes to plaque formation in the vessels which causes heart disease. Therefore, when cholesterol is in the HDL bundle, it is good because it is moving away from where it can cause damage. Conversely, LDL (low-density lipoprotein) is a bundle of molecules that includes cholesterol and it moves cholesterol from the liver to the peripheral body and blood vessels, keeping it where it is more likely to be oxidized and cause damage. This is why the LDL-bundled-cholesterol has a bad reputation.

Why is Cholesterol Important for our Bodies?

Cholesterol is used in countless physiological processes, but here is a list of some of the major categories of its wide range of use:

1. First, cholesterol is an essential part of our cell membranes. Every single cell in your body requires cholesterol to keep its fluidity and integrity to function properly at body temperature. Having insufficient cholesterol can make cell walls rigid and lead to premature cell death.
2. Second, its sterol structure is the building block for many important hormones, including estrogen, testosterone, progesterone, cortisol and aldosterone, to name a few highly important examples³. With cholesterol dipping too low, the body can compensate for a time by making its own cholesterol, but at a point it cannot compensate for all the demands of cholesterol and some hormonal functions may be impacted.
3. Cholesterol is also the precursor to bile salts. Made by the liver and stored in the gall bladder before being released into the small intestine, bile salts are compounds used in the digestive tract that allows for the absorption of fats.
4. Finally, cholesterol is important for proper nerve function. Neurons in the central nervous system require cholesterol for the formation of synapses, the parts of neurons that facilitate neuronal communication⁴, the formation of myelin sheaths for neurons, as well as being essential for the synthesis of some neurotransmitters⁵. Therefore, having sufficient cholesterol is important to ensure smooth neurotransmitter flow in the brain and spinal cord.

After taking a look at its importance in the body, we might expect some adverse effects if our cholesterol level dips too low. But what should we look out for?

What Happens when Cholesterol is Too Low?

First off, frank hypocholesterolemia (where levels are below the 5^th percentile of the normal human population, or around 3.1mmol/L) is uncommon and usually seen only in patients with other severe conditions or infections, multiple physical traumas or just after surgery⁶. However, many studies have been done that show cholesterol levels at or slightly below the low end of the normal range may have adverse conditions. Many compare healthy controls to patients that are ill and find significant differences in cholesterol levels. Ideal total cholesterol is 5.2 mmol/L, a level below 4.7 mmol/L can be a problem for some, and total cholesterol below 3.1 mmol/L indicates a serious problem.

Part I: Cholesterol and the Brain

Depression, Suicidality

A number of studies have found a relationship between low serum cholesterol levels and mood disorders. Rafter et. al. found that those with low serum cholesterol levels scored significantly worse on depression assessments than those with normal cholesterol⁷. In patients diagnosed with depression, low blood cholesterol levels have been associated with suicidal ideation and suicide attempts, with some studies showing a direct correlation: the lower the cholesterol, the more likely a patient would be to have suicidal thoughts or to make an attempt⁵. The magnifying effect of low cholesterol on low mood has also been documented in people who suffer from seasonal affective disorder and post-partum depression⁵. However, still other studies have shown no correlation between mental health markers and cholesterol levels, showing the relationship is likely a partial one, or that cholesterol levels play a part in the mental health outcomes of only certain populations. So although it may not be a perfect predictor for all populations, it is nonetheless important to note cholesterol plays a role in significant mental health outcomes. If you are concerned about taking cholesterol-lowering drugs and their effect on your mental health, the research is still out. As with the data on depression, conflicting data show a correlation between anti-cholesterol drugs and psychiatric symptoms while other studies show no correlation⁵. More studies are being done to determine the nature of the relationship between cholesterol, pharmaceuticals and mental health.

Neurodegenerative Disorders

Epidemiological studies show cholesterol levels also have a correlation with neurodegenerative diseases of the aging brain. Many investigators are working to determine if these relationships are simply a correlation or are causative, in other words if low cholesterol contributes as a risk for developing dementia or Alzheimer’s. Mostly this work is leaving conflicting evidence. When looking at studies in which cholesterol level was assessed in middle age and follow-up for neurodegenerative outcomes was 20 to 30 years, a positive association with Alzheimer’s and high cholesterol was found⁸. Based on these studies, statins were given to those in mid-life with high cholesterol and resulted in less cognitive decline in later life⁹. The relationship between high cholesterol and Alzheimers is due to cholesterols role in the development of amyloid plaques.²⁵ On the other hand, when cholesterol levels are measured later in life, Alzheimer’s and dementia is associated with low cholesterol. For example, Dimopolous et. al. showed significantly lower cholesterol levels in elderly patients with dementia¹⁰, and Kuussisto et. al. found a correlation with Alzheimer’s disease¹¹– both studies measuring cholesterol in late life. Discussions around these results gave rise to a hypothesis that low cholesterol may be a secondary effect of neurodegeneration and not its cause. A 2008 literature review on the relationship between cholesterol and neurodegeneration presents this topic as conflicting and needing more evidence to report sound conclusions⁸.

Parkinson’s Disease

Previously, the research around Parkinson’s disease and cholesterol was also inconclusive, but new evidence is sparking interesting and important new discussion. In recent years the prevailing theory was that high cholesterol was the very culprit for developing Parkinson’s. This has led to clinical studies to test a statin drug as direct treatment for Parkinson’s, such as the four-year clinical trial from The Plymouth University Peninsula Schools of Medicine and Dentistry in the UK that is in its final year, pending results in 2017. Systematic reviews of evidence for this theory, however, have uncovered confounding reasons why this may not hold truth¹². Correcting for these confounding factors, a large prospective study published in 2015 followed patients in the USA for 10 years and found that statin use may be associated with a higher risk of Parkinson’s disease, whereas higher total cholesterol levels is actually associated with lower risk¹³.

Autistic Spectrum Disorder

New studies have highlighted a particular group of children with Autistic spectrum disorder (ASD) as having very low cholesterol. Specifically, children with the condition SLOS (Smith-Lemli-Opitz syndrome), that have an inability to make cholesterol, are much more likely to develop ASD than children with regular cholesterol synthesis¹⁴. Although SLOS is only present in a small percentage of children with ASD, it provides important insight into the role of cholesterol metabolism in the development of ASD in the rest of the population, and future possibilities of treatment¹⁵. Children with ASD and SLOS treated with cholesterol management therapies show improvement of symptoms, giving hope that this may help others with ASD.

Part II: Cholesterol and the Body

Hormone health and Fertility

This is one of the major categories where cholesterol dysregulation has an affect on the body and its functions. Because cholesterol is a precursor to all steroid hormones, it is understandable that hormone levels are directly affected by cholesterol. Many studies show decreasing levels of estrogen, progesterone, testosterone, cortisol, aldosterone and other hormones with low levels of cholesterol^16,3. Having low steroidal hormones can affect female fertility by not preparing the ovaries or uterus properly for implantation or fetal growth. A startling result from a study looking at the effect of statins on embryo development after fertilization showed marked embryotoxicity caused by the cholesterol-lowering drugs leading to failure of a fertilized embryo to implant for growth¹⁷. Low cholesterol also affects male fertility – low synthesis of total testosterone from low cholesterol stores leads to lower sperm counts and can decrease libido as well¹⁸. A 2009 literature review calls for more research while acknowledging the possible blunting of the adrenal and/or sex hormone function in both males and females¹⁹.

Immune health

Cholesterol also affects the immune system in a significant way. People with low cholesterol also have lower-than-normal counts of immune cells that are necessary to fight off even the most basic infections²⁰. The downstream effects on the immune system also predispose a patient with low cholesterol to more severe inflammation from bacterial invasion. Studies have shown that having low cholesterol before a surgery makes it more likely to have post-operative complications including sepsis²¹. Epidemiologic studies have also identified a relationship between hypocholesterolemia and increased mortality from all causes²². Overall, low cholesterol is associated with a higher rate of mortality in all hospitalized patients, in comparison to those with normal or high cholesterol levels. Though these findings may mislead some to think that cholesterol should be raised indiscriminately, it is instead shown here to illustrate the pitfalls of lowering it too far, below what is necessary to upkeep important cellular and metabolic functions.

Stroke

A low level of total cholesterol is associated with an increased risk of intracerebral hemorrhage (a type of stroke) for people over the age of 65²³. While the mechanism for this is unclear, it is thought that low levels of cholesterol may decrease blood platelet activation, which is needed to stop bleeding if it were to occur. Decreasing platelet activity makes a person more prone to bleeding, in this case perhaps even leading to a stroke²⁴.

Cancer

Cholesterol deficiency also is being investigated as a risk factor for colorectal cancer. Because of the role it plays in the production of bile salts for the absorption of fats, it is observed that low cholesterol leads to improper fat absorption. This leaves more lipids in the digestive tract, which can then be oxidized in the colon, leading to cell damage in the colon wall. A large Japanese study also found very low cholesterol levels to be a risk for developing liver malignancies²⁰. Beyond being a risk factor for developing cancer, low cholesterol levels predict lower survival rates for any blood or solid organ malignancy²⁰.

Part III: What You Can Do

The most important thing is to be aware that cholesterol is an important molecule for proper functioning of our bodies and minds. This is meant to help you be your own health advocate by giving you valuable information about your body’s chemistry. Do not stop taking statin medication if you are currently taking it. Have a conversation with your health care provider about your concerns and to have your cholesterol checked. If you find it’s on the lower side and want to take some action to raise it into a healthier range, you can do it naturally. Here are some tips to help you achieve optimal cholesterol:

• Eggs: Very simply, include more organic eggs with their yolk in your diet. Egg yolk is one of the best sources of cholesterol- one large hard-boiled egg provides 71% of your recommended daily intake
• Olive oil: Just 2 tbsp of uncooked olive oil a day is effective at raising HDL cholesterol and improving total cholesterol levels. It’s as easy as one homemade salad dressing
• Fish Oil: Supplementing with this oil not only gives you a source of cholesterol, but helps with omega-3 and -6 balance of fats for an excellent overall lipid profile and protection against many mental health concerns and degenerative and chronic diseases
• Animal products: Include organic chicken, beef and pork in your diet to ensure you’re getting the proper fat profiles on a daily basis. Include real, unsalted, organic butter too.
• Control insulin spikes: Eat a diet that has a low glycemic index and low glycemic load. This means your insulin levels will be more level, your blood glucose control will be better and your cholesterol and lipid profiles will improve
• Vitamin D: This vitamin is actually synthesized from a molecule in the cholesterol family, 7-dehydrocholesterol. Supplementing with vitamin D will free up cholesterol precursors for other uses or for cell membranes
• Supplement cholesterol: New Beginnings Nutritionals makes a purified cholesterol supplement that will effectively raise levels. Be sure to talk with your health care provider as this product requires their referral
• Supplements containing beet concentrate and taurine thins bile allowing easier flow out of the gallbladder to help our bodies absorb fat
• Gall Bladder Support: Your cholesterol could be low because your gall bladder is not releasing bile into the digestive tract, meaning you have a hard time absorbing fats. Consult with a Naturopathic Doctor who address gall bladder health. There are herbs that facilitate proper bile flow and fat absorption, effectively helping your body regulate its cholesterol and fat levels on its own

Sources:

1. Anderson, Robert N., and Betty L. Smith. “Deaths: leading causes for 2001.” (2003). http://www.statcan.gc.ca/tables-tableaux/sum-som/l01/cst01/hlth36a-eng.htm
2. Statistics Canada (2012) Health Facts Sheet: percentage of Canadians with unhealthy cholesterol. http://www.statcan.gc.ca/pub/82-625-x/2012001/article/c-g/desc/11732-01-desc-eng.htm
3. Berg, J. M., Tymoczko, J. L., & Stryer, L. (2002). Important Derivatives of Cholesterol Include Bile Salts and Steroid Hormones. http://www.ncbi.nlm.nih.gov/books/NBK22339/
4. Pfrieger, F. W. (2003). Role of cholesterol in synapse formation and function. Biochimica et Biophysica Acta (BBA)-Biomembranes, 1610(2), 271-280. http://www.ncbi.nlm.nih.gov/pubmed/12648780
5. Sansone, R. A. (2008). Cholesterol quandaries: Relationship to depression and the suicidal experience. Psychiatry (Edgmont), 5(3), 22. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2710104/
6. Mouzouri, E. (2011). Hypocholesterolemia. Curr Vasc Pharmacol. Mar;9(2):200-12.
7. Rafter, D. (2001). Biochemical markers of anxiety and depression. Psychiatry research, 103(1), 93-96. http://www.ncbi.nlm.nih.gov/pubmed/11472794
8. Duron, E., & Hanon, O. (2008). Vascular risk factors, cognitve decline, and dementia. Vascular Health and Risk Management, 4(2), 363. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2496986/
9. Sjögren, M., & Blennow, K. (2005). The link between cholesterol and Alzheimer’s disease. The World Journal of Biological Psychiatry, 6(2), 85-97. http://www.ncbi.nlm.nih.gov/pubmed/16156481
10. Dimopoulos, N., Piperi, C., Salonicioti, A., Psarra, V., Mitsonis, C., Liappas, I., … & Kalofoutis, A. (2007). Characterization of the lipid profile in dementia and depression in the elderly. Journal of geriatric psychiatry and neurology, 20(3), 138-144. http://www.ncbi.nlm.nih.gov/pubmed/17712096/
11. Kuusisto, J., Koivisto, K., Mykkänen, L., Helkala, E. L., Vanhanen, M., Hänninen, T., … & Laakso, M. (1997). Association between features of the insulin resistance syndrome and Alzheimer’s disease independently of apolipoprotein E4 phenotype: cross sectional population based study. Bmj,315(7115), 1045-1049. http://www.ncbi.nlm.nih.gov/pubmed/9366728
12. Bykov, K., Yoshida, K., Weisskopf, M. G., & Gagne, J. J. (2016). Confounding of the association between statins and Parkinson disease: systematic review and meta‐Pharmacoepidemiology and Drug Safety. http://www.ncbi.nlm.nih.gov/pubmed/27527987
13. Huang, X., Alonso, A., Guo, X., Umbach, D. M., Lichtenstein, M. L., Ballantyne, C. M., … & Chen, H. (2015). Statins, plasma cholesterol, and risk of Parkinson’s disease: a prospective study.Movement Disorders, 30(4), 552-559. http://www.ncbi.nlm.nih.gov/pubmed/25639598
14. Tierney, E., Bukelis, I., Thompson, R. E., Ahmed, K., Aneja, A., Kratz, L., & Kelley, R. I. (2006). Abnormalities of cholesterol metabolism in autism spectrum disorders. American Journal of Medical Genetics Part B: Neuropsychiatric Genetics,141(6), 666-668. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2553243/
15. Aneja, A., & Tierney, E. (2008). Autism: the role of cholesterol in treatment. International Review of Psychiatry, 20(2), 165-170. http://www.ncbi.nlm.nih.gov/pubmed/18386207
16. Kische, H., Gross, S., Wallaschofski, H., Völzke, H., Dörr, M., Nauck, M., & Haring, R. (2016). Clinical correlates of sex hormones in women: the Study of Health in Pomerania. Metabolism. http://www.ncbi.nlm.nih.gov/pubmed/27506736
17. Alarcon, V. B., & Marikawa, Y. (2016). Statins inhibit blastocyst formation by preventing geranylgeranylation.Molecular human reproduction, gaw011. http://www.ncbi.nlm.nih.gov/pubmed/26908642
18. Vangeepuram Satakopan, Cholesterol Levels May Influence Male Fertility. Sexual Health. https://sexual-health.knoji.com/cholesterol-levels-may-influence-male-fertility/
19. Hulisz, D. (2009). Do Statins Reduce a Patient’s Hormone Levels? Medscape Multispecialty. http://www.medscape.com/viewarticle/709320
20. Elmehdawi, R. R. (2008). Hypolipidemia: a word of caution. The Libyan journal of medicine, 3(2), 84. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074286/
21. Leardi, S., Altilia, F., Delmonaco, S., Cianca, G., Pietroletti, R., & Simi, M. (1999). [Blood levels of cholesterol and postoperative septic complications]. Annali italiani di chirurgia, 71(2), 233-237. http://www.ncbi.nlm.nih.gov/pubmed/10920496/
22. Shores, J., Peterson, J., VanderJagt, D., & Glew, R. H. (2003). Reduced cholesterol levels in African-American adults with sickle cell disease.Journal of the National Medical Association, 95(9), 813. http://www.ncbi.nlm.nih.gov/pubmed/14527048
23. Iribarren, C., Jacobs, D. R., Sadler, M., Claxton, A. J., & Sidney, S. (1996). Low total serum cholesterol and intracerebral hemorrhagic stroke: is the association confined to elderly men? The Kaiser Permanente Medical Care Program. Stroke,27(11), 1993-1998. http://www.ncbi.nlm.nih.gov/pubmed/8898804
24. Aviram, M., Davidai, G., & Brook, G. J. (1991). [Platelet hypoactivity in hypocholesterolemia].Harefuah, 120(4), 177-179. http://www.ncbi.nlm.nih.gov/pubmed/2066015/
25. Sjogren, M., Blennow K. (2005). The link between cholesterol and Alzheimer’s disease. World J Biol Psychiatry 2005;6(2):85-97. http://www.ncbi.nlm.nih.gov/pubmed/16156481

Are we sure about Ensure?

Ensure claims to be the #1 Doctor recommended nutritious drink, with its label stating it allows for a ‘complete, balanced nutrition to help stay healthy, active and energetic.’ But is this really the case? Ensure Clear provides 180 calories, 9 grams of protein, and 17 essential vitamins and minerals per serving. This is all good and true; concern appears after examination of where those calories and nutrients are coming from. In fact, this product is not only lacking important vitamins and minerals, it contains various ingredients that are genetically modified and can actually deplete nutrients from the body. It is alarming that so many products on the market are labeled as ‘healthy’ and ‘nutritious’ when their ingredients really do not back up those claims. In 1995 the Center for Science in the Public Interest stated that advertisements for Ensure were “the most misleading food ad” of the year.

Lets take a closer look at the ingredients of Ensure so we can digest whether this product is worth consuming and examine if anything has changed in the last 20 years…

INGREDIENT #1 – WATER

Concern: When drinking water, it should be from a filtered source, nothing on the label of Ensure specifies the water is filtered. The Ensure bottle is also stored in plastic. Always avoid plastic bottles because chemicals from the bottle, such as the hormone disruptor BPA, can leach and accumulate into the liquid.

INGREDIENT #2 – SUGAR

Concern: Ensure has 18 grams of sugar per bottle. That is 4.5 teaspoons of sugar in one tiny 10oz bottle. Added sugar contains ZERO essential nutrients and can actually deplete your body of important nutrients. Drinking these sugar filled drinks can lead to blood sugar imbalances and dysglycemia (non-stable blood sugar) causing anxiety, depression, fatigue, brain fog and food cravings. High blood sugar eventually affects our insulin levels, contributing to insulin resistance and type II diabetes.

INGREDIENT #3 – CORN MALDEXTRIN

Concern: Corn itself is genetically modified, making it one to avoid. Maldextrin is a sweet carbohydrate derived food additive. It creates a fat-like body to food products and increases shelf time. It is cheap to produce and easily added. While the product is not technically ‘sugar’, is a man-made ingredient can cause insulin resistance and diabetes because it has a glycemic index of 130, meaning that it raises blood sugar levels very quickly.

INGREDIENT #4 – MILK PROTEIN CONCENTRATE (MPC)

Concern: MPC is a type of concentrated milk product that contains 40–90% milk protein. This is a dairy product. Dairy is full of chemicals used in processing and production. Medications are used on dairy cows, allowing for antibiotics to make their way into milk, a long with the pesticides in foods the animal consumes. There is actually little evidence that dairy is good for your bones or prevents osteoporosis, calcium is beneficial in this but contrary to popular belief, milk is far from our best source of calcium! Many food scientists agree that it is much better for our health and digestion to get calcium, potassium, protein, and fats from other food sources, like whole plant foods — vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.

INGREDIENT #5 – SOY PROTEIN ISOLATE

Concern: Soy is highly genetically modified – an absolute avoid! Soy protein isolate is extracted from defatted soy flour. The concern about the isolation process is that aluminum is found in the giant vats used to isolate the soy protein, which may leach into the protein itself, increasing the likelihood of heavy-metal poisoning. Another concern is that the isoflavones in soy have been proposed to play a role in increasing risk of breast cancer!

INGREDIENT #6 – NONFAT MILK

Concern: Humans, along with other mammals, were not made to digest milk on a regular basis. In fact, the majority of humans naturally stop producing significant amounts of lactase — the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. For most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned. We are best to avoid dairy if we want a happy and healthy gut!

INGREDIENT #7 – CORN OIL

Concern: Corn oil comes from corn that is genetically modified for resistance to herbicides and pesticides. Corn is also relatively new to human diets. The “International Journal of Biological Science” in 2009 reported that consumption of genetically modified corn causes toxicity to various organs – liver, kidneys, adrenal glands, spleen and heart in rats. Additives, pesticides, and chemicals are involved in the processing of corn oil. Research has shown that vegetable oils, including corn oil, contain BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene). These artificial antioxidants keep the food from spoiling but they have been shown to produce cancer compounds in the body. Links have also been made to corn oil and immune system depression, infertility, and behavioral problems.

INGREDIENT #8 – NATURAL AND ARTIFICIAL FLAVOURS

Concern: Whenever you see this on a food label, it means chemical! Avoid, avoid, avoid.

INGREDIENT #9 – CELLULOSE GEL

Concern: Food manufacturers often regard cellulose gel as a dietary fiber on the food label, since it is a carbohydrate that the body cannot digest. It does not contain any health benefits and we would be better off getting fiber from sources that contain vitamins and minerals – such as fruits and vegetables. Cellulose gel tends to be highly processed even though it is made from plant fibers (cellulose is the main fiber of plants) including trees and cotton. It is highly water absorbent, cheap and abundant. This synthetic product helps to improve shelf life of products. A long shelf life is not ideal for our bodies. When you can, always opt for fresh whole foods; nutrient dense foods that provide fiber along with nutrients with low added sugar and fat. Energy-dense foods, such as Ensure, provide calories but ones with little nutritional value to your body!

INGREDIENT #10 – CARRAGEENAN

Concern: Carrageenan is a food additive that is extracted from red seaweed. It is used as a thickener to improve the texture of ice cream, yogurt, cottage cheese, soy-milk, and other processed foods. Not only does this food additive have no nutritional value, animal studies have shown links to ulcerations and cancers of the gastrointestinal tract. Undegraded carrageenan – the type that is widely used in processed foods – has been associated with malignancies, stomach inflammation, and diabetes! This food additive should be avoided, especially for people suffering from irritable bowel disease, as it may exacerbate negative effects of this disease.

INGREDIENT #11 – ANNATTO

Concern: Annatto is a ‘natural’ food additive that has been linked to intestinal upset and irritable bowel disease. This is the food dye that makes naturally white cheese yellow. According to Dr. Martin Floch in the Journal of Clinical Gastroenterology, the people of Peru use annatto in traditional medicine as a mild diarrheal (causing diarrhea). Independent reports and clinical studies have found mood changes and behavioral problems after consumption of annatto – including hypersensitivity. Many people report that these problems went away when annatto was removed from the diet. For some people, annatto can cause severe allergic reactions and natural food coloring seems to be just as potentially allergenic as artificial dyes. If you find yourself having unexplained reactions to packaged or prepared foods, you may very well have an intolerance to this food dye!

So… what is the solution to Ensure? Is there an alternative way to supply our bodies with a more-nutrient dense, safer drink without all the harmful additives? Yes! Give this a try!

‘Better-than-ensure Smoothie’ recipe:

• 1 cup, chopped kale
  • Protein: 2.9g
  • Calories: 33
  • Benefit: These leafy greens are packed with fiber, calcium, and high amounts of vitamins A, C, and K.
• 1 cup, frozen organic blueberries
  • Benefit: Blueberries are a great source of vitamins, minerals, dietary fiber, and are low in fat and sodium. They have natural sugar, a healthier alternative replacement to the added sugar found in Ensure.
• ½ avocado
  • Fat: 14g
  • Benefit: Avocados contain a high amount of saturated fat, which are the kind of ‘healthy’ fat that we want in our diet. Along with this, they contain fiber, and high amounts of Vitamin C, A, iron, and calcium.
• 2 tbsp hemp seeds
  • Protein: 9g
  • Calories: 164
  • Benefit: In addition to lots of protein, this super-food mix in is high in iron, magnesium, and omega-3s.
• 1 cup water
  • Benefit: Hydration!
• 1 cup unsweetened almond milk
  • Benefit: There is no cholesterol in almond milk. It’s low in sodium and high in healthy fats, helping to prevent high blood pressure and heart disease. Almond milk also contains 50% of the recommended daily amount of vitamin E, with antioxidant properties essential to keep your skin healthy. Almond milk is low in carbohydrates, which means it won’t significantly increase your blood sugar levels. Because of its low glycemic index, your body will use this as energy and the excess sugars won’t be stored as fat.
• 1 tbsp pure vanilla extract
  • Benefit: Sometimes we need a little sweetness; this gives your nutrient-dense smoothie a better taste!

DIRECTIONS: Toss all the ingredients into your blender and blend until smooth!

Although making this smoothie may take you a little longer than grabbing a bottle of Ensure off the grocery store shelf, your body and mind will thank you! It is packed with fiber, minerals, and vitamins; more calorie dense than Ensure and contains no harmful additives!

P.S. Make sure to store this wonderful smoothie in a glass container to remove your chance of exposure to cancer-causing BPA (bisphenol A).

 

References:

https://authoritynutrition.com/6-reasons-why-vegetable-oils-are-toxic/

http://www.befoodsmart.com/ingredients/cellulose-gum.php

https://ensure.com/nutrition-products/ensure-original

http://www.fda.gov/Food/FoodScienceResearch/GEPlants/

http://www.healthline.com/health/food-nutrition/is-maltodextrin-bad-for-me

http://www.livestrong.com/article/313559-alternatives-to-ensure-drink/

Michaelsson, K., Wolk, A., Langenskiold, S., et al. Milk intake and risk of mortality and fractures in women and men: cohort studies. 2014: 349-367.

http://www.shape.com/healthy-eating/diet-tips/ask-diet-doctor-last-word-soy-protein-isolate

http://www.thesmarterscienceofslim.com/vanilla/discussion/259/alternative-to-ensure-like-supplement-drinks-often-prescribed-/p1

http://www.webmd.com/vitamins-supplements/ingredientmono-23 annatto.aspx?activeingredientid=23&activeingredientname=annatto

Xiao, C. W. Health effects of soy protein and isoflavones in humans. J. Nutr. 2008. 138: 1244-1249.

Milk Thistle: Benefits and Preparation

Benefits of Consuming Milk Thistle:

Milk thistle contains an active ingredient known as silymarin, which is protective to the liver and helps prevent liver damage. Silymarin is a group of flavonoids (silibinin, silidianin, and silicristin), which are thought to help repair liver cells damaged by alcohol or other toxic substances. It protects new liver cells from being destroyed, reduces inflammation, and is a powerful antioxidant. This substance has been shown to have benefits not only in liver disease from alcohol, but also viral hepatitis and cancer. It is also helpful for supporting your immune system and may also be beneficial for loss of appetite, heartburn, gallbladder complaints, enlarged prostate, type 2 diabetes, infertility and fatty liver disease. As your liver is a primary organ of detoxification in the body, we recommend making the immune support cereal for breakfast which includes ground milk thistle seeds. Other ideas are to add to baking, smoothies or to make a tea out of the seeds. Remember to pick up a package of milk thistle seeds on your next visit to the clinic and let food be your medicine.

 

Milk Thistle Preparation for Consumption

• Grind milk thistle in a coffee grinder or spice mill
• Add to smoothies or cereals
• Add to fruit juice
• Encapsulate
• Whole seeds can be toasted and added to salads and breads
• To make tea, put crushed seeds in a muslin bag and steep in hot water for 5 minutes.

 

Immune Support Cereal

This cereal is intended to strengthen the immune system by enhancing elimination, decreasing inflammation and supporting liver function.

Ingredients:

• 4 C rolled oats or rye flakes
• 2 C oat bran
•  ½ C dried fruit (raisins, currents, cherries)
• 1 C seeds (sunflower, pumpkin, sesame)
• 1 C raw unsalted almonds
• 1 C lecithin granules
• 1 C flax seeds (ground)
• 1 C milk thistle seeds (grounds)

Directions

1. Grind ingredients specified then mix all ingredients together. Store in a closed container in the refrigerator.
2. Add a little water to the amount you want to serve for breakfast (1/2 – 1 cup of cereal). Add the water at least 30 minutes before eating or try adding the night before and allow soaking overnight in the refrigerator.
3. You may cook it like a hot cereal or add the following non-dairy substitutes—soy, rice, oat, coconut, hemp or almond milk or soy yogurt.

 

Source: Sheila M. Frodermann, MA, ND, FHANP, Naturopathic Physician www.providencewholistic.com Providence, RI

Other sources:

1. http://umm.edu/health/medical/altmed/herb/milk-thistle
2. http://www.webmd.com/vitamins-supplements/ingredientmono-138-milk%20thistle.aspx?activeingredientid=138&activeingredientname=milk%20thistle

Support your menstrual cycle with seeds by Dr. Chris Bjorndal

Do you struggle with mood swings prior to your menstrual cycle? Can you cry at a Kleenix commercial during this time? Or are you extra irritable and slightly more prone to anger just before your period? Remember that most hormone conditions, such as, irregular periods, polycystic ovarian syndrome, fertility, amenorrhea, painful periods, menopause, PMS etc, are not “medical conditions”. They are just signs that your body is out of balance hormonally. When it comes to our menstrual cycle, the two most common hormones that come to mind are estrogen and progesterone. Signs of imbalances in these hormones are:

ESTROGEN
DeficiencyHot flashes Night sweats Vaginal dryness Memory lapses/foggy thinking Incontinence Tearfulness Depression Disturbed sleep Heart palpitations Bone loss	ExcessMood swings/irritability Fibrocystic and/or tender breasts Water retention Foggy thinking Anxiety Weight gain (hips) Bleeding changes Headaches Uterine fibroids Cold body temperature Fatigue/insomnia

PROGESTERONE
DeficiencyMood swings/irritability Fibrocystic and/or tender Breasts Water retention Foggy thinking Anxiety Weight gain (hips) Bleeding changes Headaches Uterine fibroids Cold body temperature Fatigue/insomnia	ExcessDrowsiness Breast swelling Nausea Depression Foggy thinking Oily skin Increased acne Excess facial hair

When I was first regained my mental health, I was prescribed an essential nutrient protocol to support the tryptophan pathway in my body in order to make the “feel-good” neurotransmitter serotonin. I was suffering with anxiety and depression when I started this protocol and within a few weeks, I felt these lift…. for two weeks out of the month. This indicated that my hormones were also out of balance. I didn’t realize this at the time since I wasn’t a medical professional, but as I explain to my patients, there are three macrosystems that we need support: our neurotransmitters, our hormones and our organs of detoxification. If you find you struggle with mood disturbances in the two weeks prior to your menstrual cycle, this points to a hormone imbalance. If you suffer from depression and anxiety, ALL aspects need to be addressed, not just neurotransmitters.

As Naturopathic Doctors, we follow the advice of Hippocrates who said “Let food be thy medicine and medicine be thy food.” One of the ways we can use food to balance our hormones is by following a “seed protocol”. Using the seeds, we are supporting estrogen in the follicular phase of our menstrual cycle and progesterone in the luteal phase of our cycle. Here’s how it works:

Seed protocol:

For omega 3 EFA’s to support estrogen: Consume 2 Tbsp each of organic ground flax seeds and pumpkin seeds daily – (for menopausal women or women with irregular cycles, do this between new moon to full moon as it helps promote estrogen formation; for menstruating women, do this on days 1-14 of your menstrual cycle)

For omega 6 EFA’s to support progesterone formation: Consume 2 Tbsp each of organic ground sesame seeds and sunflower seeds in daily – (for menopausal women or women with irregular cycles, do this between full moon to new moon to promote progesterone formation; for menstruating women, do this between Day 15- and the start of your next menstrual cycle).

This cycling helps to balance estrogen and progesterone levels. For time/efficiency sake, I recommend grinding a few cups of each seed and storing it in a ziploc bag/tupperware container in the freezer (as the oils will become rancid). This way you do not have to grind the seeds on a daily basis.

If you are in menopause or have irregular periods, then I use the moon cycle to regulate your hormones. The moon controls the tides of the planet and there is a relationship between this energy of the moon and our menstrual cycle. Also, First Nation cultures refer to the menstrual cycle as the moon cycle. Ideally, we are to ovulate on the Full moon and start our periods on the New Moon. I prescribe “moon bathing” to my patients who have irregular periods. This is where you stand in the energy of the full moon for a few minutes. Most of us who live in the city are disconnected from nature and the natural rhythm of our planet and the seasons. Moon bathing is a way to reconnect to nature. If you would like a copy of the moon cycle, please contact our office.

My husband, Dr. Michael Mason-Wood, makes two types of homemade granola for me using the seeds. I am not sure if he is trying to help me or himself – haha. The good news is the granola is delicious and healthy since it is homemade. The seed protocol is a simple and effective way to support the formation and elimination of hormones in your body. Give it a try!

Ingredients

• 8 C rolled oats
• 1 ½ C wheat germ
• 1 ½ C oat bran (hemp hearts)
• ½ C sunflower seeds for progesterone phase or 1.5 C pumpkin seeds for estrogen phase
• ½ C sesame seeds for progesterone phase
• 1 C finely chopped almonds
• 1 C finely chopped pecans (chia seeds)
• 1 C finely chopped walnuts (hazelnuts)
• 1 ½ teaspoons salt
• ½ C brown sugar
• ¼ C maple syrup
• ¾ C honey
• 1 C vegetable oil
• 1 tablespoon ground cinnamon
• 1 tablespoon vanilla extract
• 2 C raisins or sweetened dried cranberries

*we don’t use the flax seeds in the granola as these seeds are best consumed ground

Directions

Prep: 20 m / Cook: 20 m / Ready In: 40 m

Makes: 30 servings (369 calories/serving)

• Preheat the oven to 325 degrees F (165 degrees C). Line two large baking sheets with parchment or aluminum foil.
• Combine the oats, wheat germ, oat bran, seeds, almonds, pecans, and walnuts in a large bowl. Stir together the salt, brown sugar, maple syrup, honey, oil, cinnamon, and vanilla in a saucepan. Bring to a boil over medium heat, then pour over the dry ingredients, and stir to coat. Spread the mixture out evenly on the baking sheets.
• Bake in the preheated oven until crispy and toasted, about 20 minutes. Stir once halfway through. Cool, then stir in the raisins or cranberries before storing in an airtight container.

What are Candida Biofilms?

Have you ever taken an antibiotic for a urinary tract infection, acne, bacterial infection or some other reason? Did you know that just by taking one antibiotic in your lifetime, you can disrupt the balance of your gut flora? There is now research that connects the relationship of our gut flora with our mental health. One of the things that happens when you take an antibiotic, even a “natural” one like oil of oregano, is that it you kill not only the bad bacteria that you are trying to eradicate, but the good bacteria or probiotics as well. What tends to come back first after taking an antibiotic is an organism called Candida, which is commonly referred to as an opportunistic organism. Basically, when the terrain of the body is right, Candida sets up shop in you, the host. This is why it is common to get a yeast or Candida infection after you take an antibiotic. Other common health challenges that can result from taking too many antibiotics are constipation or diarrhea, indigestion, nausea and cramping. To see if Candida is playing a role in your health concerns, please complete the Candida questionnaire.

One of the reasons Candida can be difficult to get rid of is because of they create a biofilm. Biofilms are structural microbial complexes formed naturally by many bacteria and fungi. Treatment of conditions such as UTIs, ear infections, and Candida albicans overgrowth becomes difficult once biofilms have formed and attached to a surface. A biofilm matrix acts to protect the structure of a microorganism. Acting like a shield against invaders – it creates problems for us by increasing the durability and resistance of unwanted fungus. Candida albicans causes one of the most common fungal biofilms, and it is extremely difficult to treat once established. With a longstanding Candida overgrowth, there is plenty of time for biofilms to develop in your gut and they may be very resistant and reproductive complexes.

What is an important factor in growing and reproducing biofilms? Sugar! Biofilms are comprised of 32% glucose – stopping sugar intake can help reduce biofilm creation.

 How can Candida biofilms be treated once formed? Using enzymes to attack the biofilm structure – we can get past the security guard (attached matrix) to allow for degradation. Speaking with a naturopathic doctor about enzyme formulas that targets the cell wall. This helps to remove attached biofilms allowing us to release and break down the harboring yeast and micro-organisms. Detachment and removal of harmful Candida biofilm structure is crucial to maintain gut health and establishing a re-population of healthy gut flora. Therapeutic modalities aimed at destroying Candida biofilm structures hold the greatest promise for improving treatment responses in people with recurring candida overgrowth and other fungus-related disease.

An introduction to pickling and fermentation.

As a child, I remember exploring my grandparent’s basement “cellar” or cold room that had shelves filled with jars of pickled and fermented produce. And even more, I enjoyed eating those jarred contents! What I didn’t know were the processes behind how those fresh veggies (and fruits) could be kept for such a long time without going bad.

Traditionally, and as my grandparents used to do, fermentation and pickling were used to preserve what had been harvested from the garden and then stored over the winter months when fresh produce wasn’t as available. In today’s society, food is readily available throughout all seasons, not to mention there are far fewer numbers of people who garden and then preserve their remaining harvest. Even if you don’t have a garden, you can still pickle or ferment fresh produce for later consumption.

But first, what is the difference between pickled and fermented foods?

Pickling is a general term that refers to different ways of preserving foods in an acidic medium or liquid, often vinegar. A common example is cucumbers that have been prepared in vinegar, which most people simply refer to as ‘pickles’. Preserving fresh produce in vinegar in this quick pickling method by covering the vegetable (or fruit) in hot vinegar, with the addition of spices and seasonings, eventually changes the original taste and texture of the food. Pickling also includes the use of heat to destroy and inhibit the growth of any microorganisms. This offers the advantage of the food not being perishable, but lacks the benefits of fermented foods, where microorganisms are cultivated and nutrients are maintained.

Fermentation is considered a pickling method, but is more of a curing process and thus has some specific features distinguishing fermentation from the quick pickling method described above. Fermentation involves creation of the acidic medium through lactic acid fermentation by bacteria. Lactobacillus, a species of bacteria normally present on fresh food, including vegetables and fruits, proliferates and flourishes during fermentation. These naturally present, beneficial bacteria produce lactic acid as they eat up and convert sugars and starches in the food. This type of lacto-fermentation uses a salt brine to inhibit harmful microbes while the beneficial bacteria multiply and dominate. The lactic acid produced also lowers the pH thus inhibiting harmful microorganisms from surviving. It is also meant to be an anaerobic process, meaning it provides an environment without oxygen where the lactobacilli bacteria can grow and thrive, while preventing any other microorganisms that require oxygen for their growth from growing and thriving. The fermentation process not only gives fermented foods their unique sour smell and flavour, it also provides health benefits.

What are the health benefits of fermented foods?

• Enhances the vitamin content of food
• Improves bioavailability (=usability) of nutrients in the body
• Improves digestibility of food which helps our digestive process
• Preserves and can enhance the enzyme content of food
• Produces and provides probiotics (=beneficial bacteria), which have a variety of health benefits

Some examples of fermented foods include sauerkraut, kimchi, kefir, yogurt, miso and kombucha.

How to shop for fermented foods

When looking for fermented foods at the grocery store, make sure to read labels carefully. You will often find truly fermented products in the refrigerated section, and many of these fermented products will be labeled as such—look for labels that include “live cultures”, “source of probiotics” or “fermented”. You may also see the words unpasteurizedor raw on the label and the ingredients list should be simple. For example, in the case of sauerkraut, the label could include cabbage, salt, and other vegetables and seasoning ingredients used for flavour, such as garlic, beets or ginger. You might find “starter culture” on the label as some companies use a starter culture to amplify the number of beneficial bacterial present at the start of the fermentation process. Be sure the product does not contain vinegar and does not say “pasteurized” as the pasteurization process eliminates the beneficial bacterial cultures, thus removing the health benefits of a fermented food.

You can also try the quick pickling method and fermenting foods at home. For a tasty quick pickle recipe, try some spicy dill pickled green beans (from That Clean Life) or make your own delicious non-dairy kefir using coconut milk (from Meghan Telpner) (recipes below).

Spicy Dill Pickled Green Beans

Recipe from That Clean Life: https://blog.thatcleanlife.com/dill-pickled-beans/

Yields 1 jar of pickled beans

Ingredients

• 1.5 cups green beans (washed and trimmed)
• 1/2 cup fresh dill (chopped)
• 1 garlic clove
• 1 tsp red pepper flakes (optional)
• 1 tsp black peppercorns
• 1 cup apple cider vinegar
• 1/2 cup water
• 1 tsp sea salt

Directions

1. Trim the ends from the green beans and cut them into equal lengths that will fit into a 500 mL mason jar.
2. Place the dill, garlic, red pepper flakes and peppercorns into the bottom of the jar. Turn the jar on its side and tightly pack the beans in. Set jar aside.
3. In a medium saucepan combine apple cider vinegar with water and sea salt. Bring to a boil. Once boiling, reduce to a simmer. Let simmer for 3 minutes.
4. Pour the vinegar into the jar with the beans. Cover with a lid and let cool. Transfer to the fridge and let sit for at least 24 hours before eating. Flavour will intensify over time. Enjoy!

Coconut Kefir 

Recipe from Meghan Telpner: http://www.meghantelpner.com/blog/coconut-kefir-ice-cream-pops/

Ingredients

• 1 can (2 cups) full fat coconut milk
• 1 probiotic capsule (about 1/4 tsp of probiotic powder). Any live kind will do.
• 1 clean one-litre mason jar

Directions

1. Stir together the coconut milk and the probiotic. If the cream and water in the tin are very separated, you may want to toss it in the blender or warm over low heat first, then allowing it to cool (to at least room temperature) before whisking in the probiotic.
2. Transfer to your jar and fasten the lid on loosely.
3. Let sit at room temperature for 18-24 hours. You can taste periodically with a clean spoon until desired taste is achieved.
4. Once ready, place your coconut kefir in the fridge. If desired, reserve 1/2 cup of coconut kefir for your next batch in a new mason jar (see below).
5. Will keep 3-4 days, or freeze for a couple of weeks.

Making Your Second Batch:

• Mix together your reserved 1/2 cup of coconut kefir with 2 cups (1 can) organic full fat coconut milk. Repeat steps 2-5 above.

 

 

____________________________________

References

Editors, H. F. (2016, January 21). Pickling Vs. Fermenting-What’s the Difference? Retrieved March 12, 2017, from http://www.hobbyfarms.com/pickling-vs-fermenting-whats-the-difference-4/

Howe, H. (2016, April 12). Fermented Foods ULTIMATE Guide: How to Buy or Make, Ways to Eat & Wonderful Benefits. Retrieved February 19, 2017, from https://www.makesauerkraut.com/fermented-foods-ultimate-guide/

Nourishing Meals. (n.d.). Retrieved February 19, 2017, from http://www.nourishingmeals.com/search?q=fermentation

Publications, I. O. (2015, May 11). Are Pickles Fermented? Pickled Vs. Fermented Foods – Natural Health. Retrieved February 19, 2017, from http://www.motherearthnews.com/real-food/fermenting/are-pickles-fermented-pickled-vs-fermented-foods-zbcz1505

The Crucial Difference Between Pickled and Fermented. (2017, March 02). Retrieved March 12, 2017, from http://www.thehealthyhomeeconomist.com/the-crucial-difference-between-pickled-and-fermented/

What is the Difference Between Pickling and Fermentation? (n.d.). Retrieved February 19, 2017, from http://www.wildfermentation.com/questions/what-is-the-difference-between-pickling-and-fermentation/

What’s the Difference Between Pickling and Fermenting? – Word of Mouth. (2016, April 04). Retrieved February 18, 2017, from http://www.thekitchn.com/whats-the-difference-between-pickling-and-fermenting-229536

The Trouble with Froot Loops

The packaging of a Froot Loops box is brightly coloured and the cartoon animals are all smiling. The marketing is designed for kids to want it, and it’s effective. Since its start in 1963, Kellogg’s Froot Loops has become one of the oldest, and most popular cereal products in North America. But what exactly are we feeding our children when they dive into a bowl of Kellogg’s Froot Loops?

The answer is given away in the title if we convert the letter O to mean the number 0: translation: There is no fruit only and very little nutritional value. Instead, we are feeding our precious children inflammation, mood swings, hyperactivity, obesity, and poor learning. Froot Loops has an ingredient cocktail that is full of things we know to be problematic for us to eat, and this has huge impact on the growing minds and bodies of our children. Let’s take a look at exactly what’s in a bowl of Froot Loops.

Ingredient #1: Sugar: Maybe you’ve heard that breakfast cereals can contain a large portion of a child’s daily allowable sugar intake, and that it should be “part of a balanced breakfast”. But the fact that sugar is the #1 ingredient in this cereal means it has no place as part of any breakfast- it should be a dessert! In one cup of Froot Loops there is 12g of refined sugar. Take note that the average bowl would hold about 1.5 servings, so if your kids eat an average-size bowl of this cereal, they are getting a whopping 18g of refined sugar in the morning. That’s about the amount of sugar in half a can of Coke (19.5g), or 5 ½ Oreo cookies (19g). Sugar intake has direct linkage with obesity rates in children and adults, increasing rates of hyperactivity and ADHD and compromises immunity. If your child is sick all the time, you might want to consider a healthier start to their day like steel cut oats and a hard boiled egg. For more information on sugar, please read “14 Simple tips to quit sugar cravings” and the “Sugar Roller Coaster“.

Ingredient: #2 Whole-grain corn flour, and #3 Wheat flour: While it might sound good that at least the corn is “whole-grain” (ie it contains every part of the seed kernel, not just the starchy tasty part like in white wheat flour), these two ingredients will, without a doubt, be genetically modified (GMO). Although the scientific evidence has yet to show clear long-term harmful effects of eating GMO crops, this is an ingredient the American Academy of Environmental Medicine is urging consumers to avoid, citing animal studies that show organ damage, gastrointestinal and immune system disorders, accelerated aging, and infertility. Not only that, but GMOs are incredibly problematic for the environment and the lives of farmers all over the world.

Ingredient #7 Hydrogenated Coconut and Vegetable Oil: Anywhere there is oil that is hydrogenated, there are trans fats. Hydrogenation is a process that makes fats more stable at room temperature, but unfortunately it also makes them much more dangerous for our bodies. Artificial trans fats like those in hydrogenated oils have been clearly linked with a higher incidence of heart disease and inflammation, and may also increase risk for type II diabetes.

Ingredient #9 “Colour”: When something isn’t explicitly called natural colour, it means it is artificial. It is interesting to note that the laws in the UK and Australia state that the colours used in Froot Loops must all be natural. In North America, however, the colours have been artificial since 1963, although Kellogg has a goal to eliminate artificial colours by 2018 in the United States. What does that mean for your kids? Artificial colours have been shown to increase ADHD symptoms in children, as well as triggering other immune reactivity.

Ingredient #10 “BHT”: BHT stands for butylated hydroxyanisole, and it is a preservative to avoid. The FDA has approved it as being safe for human consumption, though the National Toxicology Program has concluded that BHA “is reasonably anticipated to be a human carcinogen”. The jury may be out, but it is advised by many research boards to limit consumption to very low levels.

After unpacking the ingredients of Froot Loops like this, we can see how eating a bowl of sugary cereal every morning can affect our bodies and those of our children in the long run. Although we are urged to make Froot Loops “part of a balanced breakfast”, it really should not be considered a breakfast food at all. Instead, we recommend avoiding the boxed processed sugary cereals and aim for unprocessed, simple breakfasts with wholesome ingredients. It doesn’t have to be a whole lot more work either. For example, Nature’s Path Heritage O’s cereal has 3g sugar/3/4 c and Cheerios have 1g sugar/cup. You can top these with fresh organic fruit, organic yogurt or a little almond butter to get good fats and probiotics along with their breakfast. Pairing this with along with fibre from fruit and protein from a boiled egg you have a nutritionally rounded breakfast that will keep your kids fuller, happier and healthier. And, this might just make their teacher happier at school if your child is better able to focus during the day!

To give your children the best gift in life – a healthy start – make an appointment with a Naturopathic Doctor today!

 

References

• Arnold, L. E., Lofthouse, N., & Hurt, E. (2012). Artificial food colors and attention-deficit/hyperactivity symptoms: conclusions to dye for. Neurotherapeutics, 9(3), 599-609. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441937/
• Berkeley Wellness, 2011. Two preservatives to avoid.
• Leech, Joe. Retreived 2017 from Authority Nutirition, Why are Trans Fats Bad for You? The Disturbing Truth. https://authoritynutrition.com/why-trans-fats-are-bad/
• USDA food composition database, 2016, https://ndb.nal.usda.gov/ndb/
• Smith, J. M. (2009). Institute for Responsible Technology. Institute for Responsible Technology. http://responsibletechnology.org/10-reasons-to-avoid-gmos/
• Vojdani, C. (2015). Immune reactivity to food coloring. Alternative therapies in health and medicine, 21, 52. https://www.ncbi.nlm.nih.gov/pubmed/25599186

The principles of naturopathic medicine decree that naturopathic treatments should always be uniquely tailored to work with each individual patient. Naturopathic Doctors (NDs) look at patients holistically and believe in addressing the root cause of each person’s disease. It’s incredibly powerful to treat based on this principle, but after years of practice I find there are some basic health-promoting staples that are important for almost every person I see, regardless of their health affliction. I call these the “foundational five” and use them as a platform to build structural health. It is important to then build upon this for each person’s individualized treatment. The five essentials are probiotics, an immune supporting vitamin, omega 3 fatty acids (i.e. fish oil), a multi-mineral, and a multi-B vitamin. When I first saw Dr. Abram Hoffer, I left his office with a long list of nutrients I had to start taking. I explain to my patients that it takes a lot of fuel to get a plane off the ground, but once we get to cruising altitude, we can pull back. This is akin to me taking many supplements at first to get well as my nutritional foundation had deep cracks in them. Now that I am healthy, happy and well, I continue the foundational five, to maintain my good health.

Probiotics: Taking probiotics is a way to help your internal gut environment, or microbiome, to be as healthy as possible. Having a microbiome that is balanced in lactobacilli, bifidobacteria and other “good” bacteria has been shown to benefit both local and systemic conditions. In other words, taking probiotics can help digestive problems such as irritable bowel syndrome, Crohn’s disease, ulcerative colitis, celiac disease, diarrhea, constipation, and poor nutrient absorption, while at the same time it can benefit whole-body conditions like rheumatoid arthritis, depression, nasal congestion, oral health/dental cavities, and acne. A healthy microbiome also supports your immune system as good bacteria prevent toxin invasion in the gut from food-borne pathogens. So many illnesses begin with poor gut barriers and poor nutrient absorption. This can be reduced significantly by adding probiotics to your health regime and by continuing to rotate the probiotics introduced into your digestive tract – there is much more to probiotics than just taking acidophilus and bifidus. Eating fermented foods is also beneficial to support gut health.

 

Immune-support: Vitamin C and/or Vitamin D: One of the simplest ways to make a big change in your overall health is to take a daily vitamin that supports general immune system function. Vitamin C and vitamin D have both been shown to improve immunity when taken on a daily basis. Vitamin C is needed by immune cells to function, and research shows that when taken consistently it can reduce the duration of the common cold. Vitamin D is deficient in many people, especially in Canada, and this low vitamin D status can lead to decreased immunity, more frequent colds, and even increased risk of autoimmune conditions. Vitamin D works to turn on key genes in your body that trigger a strong anti-microbial response, helping you fight infections for the common cold to more serious infection. Vitamin D also plays a role in mental health and is recommended in the treatment of seasonal affective disorder.

Omega 3 Fatty Acids: Omega 3 fatty acids are important for the every-day function of many parts of your body. They are highly concentrated in the brain and help memory and cognition. This also helps them be effective at reducing ADHD symptoms in adults and children. Furthermore, omega 3’s reduce overall inflammation in the body and help reduce the risk of heart disease, rheumatoid arthritis and even some cancers. What is also important is not just how much omega 3 you get, but the ratio of omega 3 to omega 6 fatty acids in your body. Some omega 6 foods like peanuts and canola oil increase inflammation and raise the risk of some of the above mentioned conditions. So reducing your intake of omega 6 fatty acids while supplementing with omega 3s can improve your ratio and make a big impact on your brain and body.

High-Quality Multi-Mineral Supplement: Unfortunately, today’s standard diet is lacking in many essential nutrients. Some of these essential nutrients are often forgotten about but they are no less important; I’m talking about minerals. Minerals are essential building blocks for teeth, bones, muscle, soft tissue, nerve cells and the blood. Without a proper storehouse of minerals, we are at increased risk of conditions like osteoporosis, heart disease, muscle conditions, abnormal fat and sugar processing, hormonal imbalances, and fatigue. Most are concerned about calcium as it helps the development and maintenance of teeth and bones, but all the minerals are important. Also, calcium needs vitamins K and D to help direct it to bone and it needs to be consumed in the correct form for maximum absorption. An often-overlooked mineral is phosphorus, which is a participant in many chemical reactions in the body. Iron maintains healthy red blood cells and is required for oxygen delivery. Copper contributes to the health of skin and nails. Chromium is important in blood sugar regulation. Zinc is essential for a properly functioning immune system. Other important minerals include manganese, iodine, magnesium, potassium, and molybdenum. Some poor quality multi-mineral supplements contain very low amounts of key minerals in the incorrect form so it is important to talk to your ND about selecting high-quality supplements with bioavailable forms of these key nutrients.

Multi-B Vitamin: The family of B vitamins needs to be looked at just as that: a family. It is important to take a multi B vitamin that contains the entire family (in the correct forms) as they work together. B Vitamins are critical for the most common condition affecting most of us: STRESS! B vitamins are used up when the body is under stress. Vitamin B5 and B6 are particularly helpful in modulating the body’s response to stress and not letting it take such a high toll on us. B12 deficiency is common among vegetarians and vegans, which contributes significantly to fatigue and some types of anemia. Vitamin B6 is needed to support the formation of progesterone and prevent PMS symptoms. Folate (B9), niacin (B3), thiamin (B1), and riboflavin (B2) are all important in countless body processes and we should not rely on our diet alone to provide us with the required amounts of these nutrients. They need to be included in a multi-B vitamin supplemented on top of your diet. And if you’ve heard of the importance of properly functioning methylation pathways, you know that B vitamins are indispensable for this. To get proper amounts of each of these, ask your Naturopathic Doctor about how to choose a high-quality B vitamin supplement. Your ND will help you select one tailored to your body’s needs. At our clinic, we also recommend you do a diet analysis (cost $150). We analyze the information from three perspectives: a macronutrient, micronutrient and environmental perspective. This way, you know what you are deficient in, how much supplementation is required and the dietary changes you can make to support optimum health.

Taking these supplements daily will build a strong foundation on which your health will grow. I recommend these five foundational supplements to every patient and their families for the best support for their overall health. If you would like further information on how to support your health with diet, nutrition and supplementation, please call the clinic at 587-521-3595 to schedule an appointment. 

 

References

• Probiotics: https://chriskresser.com/5-uncommon-uses-for-probiotics/
• Vitamin C: Ströhle, A., & Hahn, A. (2009). Vitamin C and immune function. Medizinische Monatsschrift fur Pharmazeuten, 32(2), 49-54.
• Vitamin D: http://www.amymyersmd.com/2016/06/vitamin-d/
• Vitamin D & Seasonal Affective Disorder: http://articles.mercola.com/sites/articles/archive/2015/02/14/seasonal-affective-disorder-vitamin-d.aspx