As delicious as sugar can be in all of its sneaky forms, it is becoming exceedingly obvious that it is simply not meant to be such a part of our daily diet. There are good natural sugars (lactose as the natural milk sugar, and fructose as the sugar we find in fruits) that are vital to our blood sugar and health if within the recommended daily limits. The refined sugars, also known as crystals that taste good but have lost every bit of their nutritional value, are typically referring to white sugar. ‘Refined’ is referring to the extraction and purification process turning finished sugars into crystals that make it easier to add to foods; making that name brand loaf of bread taste uncharacteristically delicious.
The American Heart Association recommends that added sugar, either in the form of refined sugar or natural sweeteners, make up no more than half of your recommended daily discretionary calorie allowance. Equaling 100 calories per day for women and 150 calories per day for men. Regularly exceeding your daily added sugar limit can contribute to obesity and other chronic diseases, and takes up space in your diet that should be allocated to more nutrient-rich foods.
A quick look at what sugar is doing to our whole system, inside and out!
BRAIN: Sugar can rewire the brain’s pathways. Diets full of processed and sugar-heavy foods can increase the risk of depression by more than half than those who avoid it.
HEART: Sugar inflames the linings of the arteries to the heart, increasing the risk of stroke and heart attacks.
KIDNEYS: Sugar overload can damage the kidney’s filtration system, increasing the chance of developing diabetes. Diabetes is of the main causes of kidney failure.
GENITALS: Excess sugar can impair blood flow, increasing the risk of erectile dysfunction in men and sexual arousal disorder in women.
JOINTS: High-sugar diets pump inflammatory cytokines into your bloodstream, which can aggravate arthritis, causing an increase in pain throughout your body.
SKIN: When sugar is crowding your system, proteins incorporate it as part of their structure, aging skin and causing wrinkles.
All sugar intake- refined, natural, or otherwise- should all be monitored. Although natural sugar is healthier, it still is digested into our bodies and stored as fats that block insulin receptors and can cause blood sugar levels to rise even higher. Lowering your sugar intake only benefits you and your body. You’ll notice a higher energy level that stays constant through the day, a more clear and sharper mind, healthier skin, a better digestive system, and less pain throughout your body.
Have a healthy, happy day!
Caitlyn Fry, RMT
In this final article on sports nutrition, pre and post game nutrition is discussed.
Pre-Game Nutrition
What you eat several days before endurance activities affects performance. Your food the morning of a sports competition can ward off hunger, keep blood sugar levels adequate and aid hydration. Avoid high protein or high fat foods on the day of an event, as these can stress the kidneys and take a long time to digest. Empty your upper bowel by competition time.
General guidelines
1. Eat a meal high in carbohydrates.
2. Eat solid foods 3-4 hours before events and liquids 2-3 hours before.
3. Choose easily digestible foods (i.e., not fried.)
4. Avoid sugary foods/drinks within one hour of event.
5. Drink enough fluids to ensure hydration (i.e., 500ml of water 1-2 hours before exercise, and an additional 250ml within 15-30 minutes of event.)
Replenishing fluids lost to sweat is the primary concern during an athletic event. Drink 125ml of water or dilute sports drink every 10-20 minutes throughout competition.
Carbohydrate Loading
To avoid running out of carbohydrates for energy, some endurance athletes like triathletes, long-distance runners, swimmers, and cyclists load their muscles with glycogen by eating extra carbohydrates in combination with doing depletion exercises several days before an event. First, exercise to exhaustion. Your workout must be identical to the upcoming event to deplete the right muscles.
Then eat a high-carbohydrate diet (70-80 percent carbs, 10-15 percent fat, 10-15 percent protein) and do little or no exercise starting three days prior to your event. Muscles loaded with unused glycogen will be available to work for longer periods of time.
Post-Exercise Meal (to replenish muscle glycogen)
All athletes know of the importance of the pre-exercise meal. However, what and when you eat following exercise can be just as important. While the pre-exercise meals can ensure that adequate glycogen stores are available for optimal performance, the post-exercise meal is critical to recovery and improves your ability to train consistently.
What and when to eat after exercise is a common topic among athletes. The general advice has been to focus on high carbohydrate foods in order to replenish depleted muscle glycogen stores. Research has shown that carbohydrate intake within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. The reason for this is carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau. More recent research has shown that combining protein with carbohydrate in the two-hours post-exercise, nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is four grams of carbohydrate for every one gram of protein. Eating more protein than that however, has a negative impact because it slows rehydration and glycogen replenishment. The study found that athletes who refuelled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only had carbohydrate. Insulin was also highest in those who consumed the carbohydrate and protein drink.
Protein has other important post-exercise qualities. Protein provides the amino acids necessary to rebuild muscle tissue damaged during intense, prolonged exercise. It also increases the absorption of water from the intestines and improves muscle hydration. The amino acids in protein stimulate the immune system, providing you additional resistance to colds and other infections. If you are looking for the best way to refuel your body after long, strenuous endurance exercise, a 4:1 combo of carbohydrate and protein seems to be your best choice. While solid foods can work just as well as a sports drink, a drink may be easier to digest thus making it easier to get the right ratio and meet the 2-hour window. However, research of the ratio energy drink only yields results in the United States; Accelerade and Powerbar. If you prefer energy gels or other non-protein containing sports drinks, simply add 1 Tbsp of protein powder for every 25 grams of carbohydrate to create the 4:1 ratio.
Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
Athletes who want a winning edge require optimal nutrition. When you drink enough water and eat a healthy, well-balanced diet, your body can make energy efficiently and this fuels top performances. You are more capable of making the most of your athletic talents by potentially gaining more strength, power, and endurance when you train. One needs to base their diet on a variety of factors including age, height- weight ratio, and physical condition; and the type of exercise you are doing.
Hydration
Water is the most important factor in sports nutrition. It makes up about 60 percent of body weight and is involved in almost every bodily process. Your body cannot make or store water, so you must replace what you eliminate (i.e., urine, sweat). Everyone should drink at least two liters (eight cups) of water each day; athletes require more. The most important factor in hydration is how much you drink at one time; you may quench your thirst but not sufficiently hydrate your tissues if you drink too much at one time. Maximally, you should drink 500 ml of water per hour to ensure you are hydrating your tissues and maximizing water uptake. Drink plenty of fluids before, during and after sports events to stay hydrated and avoid overheating.
When you workout or compete, especially in hot weather, try to closely match the amount of fluid you drink with the amount you lose to sweat. Cool water is the best fluid to keep you hydrated during workouts or events lasting an hour or less. Sports drinks (i.e., 6-10 percent carbohydrates) are useful for longer events. Most of these types of drinks should be diluted approximately 50 percent with water. Drink even if you are not thirsty as thirst is not a reliable way to tell if you need water. You won’t start feeling thirsty until you have already lost about 2 percent of body weight – enough to hinder performance. Interestingly, if you stop drinking water once your thirst is satisfied, you will get only about half the amount you need.
Some tips for staying hydrated
1. Drink small amounts of water frequently, rather than large amounts less often.
2. Drink cold beverages to cool your core body temperature and reduce sweating.
3. Weigh yourself after working out and drink 2-3 cups of water for every pound lost. Your body weight should be back to normal before the next workout.
4. Pay attention to the amount and colour of your urine. You should excrete a large volume that is nearly colourless. Small amounts or dark coloured urine can indicate dehydration.
Next up in the series: Fuel Sources
Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
Ever wondered what oils to use when cooking or making a salad? Here is a fantastic infographic explaining just that, courtesy of the folks over at Lifehacker.com.
Enjoy,
Dr. Crysta Serné
Chiropractor and owner of Vitality Clinic
]]>Kefir is a cultured, creamy product with amazing health attributes. Kefir’s tart and refreshing flavour is similar to a drinking-style yogurt, but it contains beneficial yeast as well as friendly probiotic bacteria found in yogurt. The naturally occurring bacteria and yeast in kefir combine symbiotically to give superior health benefits when consumed regularly. It is loaded with valuable vitamins and minerals and contains easily digestible complete proteins. For the lactose intolerant, kefir’s abundance of beneficial yeast and bacteria provide lactase, an enzyme, which consumes most of the lactose left after the culturing process.
The benefits of consuming kefir regularly in the diet
Easily digested, it cleanses the intestines, provides beneficial bacteria and yeast, vitamins and minerals, and complete proteins. Because kefir is such a balanced and nourishing food, it contributes to a healthy immune system and has been used to help patients suffering from AIDS, chronic fatigue, herpes, and cancer.
Its tranquilizing effect on the nervous system has benefited many who suffer from sleep disorders, depression, and ADHD (attention deficit hyperactivity disorder).
The regular use of kefir can help relieve most intestinal disorders, promote bowel movement, reduce flatulence, and create a healthier digestive system. In addition, its cleansing effect on the whole body helps to establish a balanced inner ecosystem for optimum health and longevity.
Kefir can also help eliminate unhealthy food cravings by making the body more nourished and balanced. Its excellent nutritional content offers healing and health-maintenance benefits to people in every type of condition.
In addition to beneficial bacteria and yeast, kefir contains minerals and essential amino acids that help the body with healing and maintenance functions. The complete proteins in kefir are partially digested and therefore more easily utilized by the body. Tryptophan, one of the essential amino acids abundant in kefir, is well known for its relaxing effect on the nervous system.
Kefir also offers an abundance of calcium and magnesium, which are also important minerals for a healthy nervous system, therefore introducing kefir into your diet can have a particularly profound calming effect on the nerves.
Kefir’s ample supply of phosphorus, the second most abundant mineral in our bodies, helps utilize carbohydrates, fats, and proteins for cell growth, maintenance and energy.
Kefir is rich in Vitamin B12, B1, and Vitamin K. It is an excellent source of biotin, a B Vitamin which aids the body’s assimilation of other B Vitamins, such as folic acid, pantothenic acid, and B12. The numerous benefits of maintaining adequate B vitamin intake range from regulation of the kidneys, liver and nervous system to helping relieve skin disorders, boost energy and promote longevity.
Both kefir and yogurt are cultured milk products but they contain different types of beneficial bacteria. Yogurt contains transient beneficial bacteria that keep the digestive system clean and provide food for the friendly bacteria that reside there. Kefir can actually colonize the intestinal tract, a feat that yogurt cannot match.
Kefir contains several major strains of friendly bacteria not commonly found in yogurt, Lactobacillus Caucasus, Leuconostoc, Acetobacter species, and Streptococcus species. It also contains beneficial yeasts, such as Saccharomyces kefir and Torula kefir, which dominate, control, and eliminate destructive pathogenic yeasts in the body. They do so by penetrating the mucosal lining where unhealthy yeast and bacteria reside, forming a virtual SWAT team that housecleans and strengthens the intestines. Hence, the body becomes more efficient in resisting such pathogens as E. coli and intestinal parasites.
Kefir’s active yeast and bacteria provide more nutritive value than yogurt by helping digest the foods that you eat and by keeping the colon environment clean and healthy. Because the curd size of kefir is smaller than yogurt, it is also easier to digest, which makes it a particularly excellent, nutritious food for babies, elderly, as well as a remedy for digestive disorders.
You can find Kefir in the dairy section of your local grocery store. Liberty brand dairy carries it in plain and flavoured varieties and It is fantastic to add to smoothies or eat on its own plain.
Have a great day,
The Vitality Clinic team
1. Vitamin C. Vitamin C tops the list of immune boosters for many reasons. There has been more research about the immune-boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C supplements are inexpensive to produce, and it’s available naturally in many fruits and vegetables. Also, you can buy a vitamin-C-fortified version of just about anything. Here’s what the research shows about how this mighty vitamin protects your body.
Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added perk, persons whose diets are higher in vitamin C have lower rates of colon, prostate.
2. Vitamin E. This important antioxidant and immune booster doesn’t get as much press as vitamin C, yet it’s important to a healthy immune system.
Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging. Vitamin E has been implicated in lowering the risk of cardiovascular disease. In the Harvard School of Public Health study of 87,000 nurses, Vitamin E supplementation was shown to cut the risk of heart attacks by fifty percent.
It’s not difficult to get 30 to 60 milligrams every day of Vitamin E from a diet rich in seeds, vegetable oils, and grains, but it’s difficult for most people to consume more than 60 milligrams a day consistently through diet alone. Supplements may be necessary to get enough vitamin E to boost your immune system. You need 100-400 milligrams per day, depending on your general lifestyle. People who don’t exercise, who smoke, and who consume high amounts of alcoholic beverages will need the higher dosage. Those with a more moderate lifestyle can get by with lower levels of supplementation.
3. Carotenoids. Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging. Like the other “big three” antioxidants, vitamins C and E, it reduces the risk of cardiovascular disease by interfering with how the fats and cholesterol in the bloodstream oxidize to form arterial plaques. Studies have shown that beta carotene can lower the risk of cardiovascular disease, especially strokes and heart attacks, giving scientific credence to the belief that a carrot a day can keep the heart surgeon away. Beta carotene also protects against cancer by stimulating the immune cells called macrophages to produce tumor necrosis factor, which kills cancer cells. It has also been shown that beta carotene supplements can increase the production of T-cell lymphocytes and natural killer cells and can enhance the ability of the natural killer cells to attack cancer cells.
Beta carotene is the most familiar carotenoid, but it is only one member of a large family. Researchers believe that it is not just beta carotene that produces all these good effects, but all the carotenoids working together. This is why getting carotenoids in food may be more cancer-protective than taking beta carotene supplements.
The body converts beta carotene to vitamin A, which itself has anticancer properties and immune-boosting functions. But too much vitamin A can be toxic to the body, so it’s better to get extra beta carotene from foods and let the body naturally regulate how much of this precursor is converted to the immune-fighting vitamin A. It’s highly unlikely that a person could take in enough beta carotene to produce a toxic amount of vitamin A, because when the body has enough vitamin A, it stops making it.
4. Bioflavenoids. A group of phytonutrients called bioflavenoids aids the immune system by protecting the cells of the body against environmental pollutants. Bioflavenoids protect the cell membranes against the pollutants trying to attach to them. Along the membrane of each cell there are microscopic parking spaces, called receptor sites. Pollutants, toxins, or germs can park here and gradually eat their way into the membrane of the cell, but when bioflavenoids fill up these parking spots there is no room for toxins to park. Bioflavenoids also reduce the cholesterol’s ability to form plaques in arteries and lessen the formation of microscopic clots inside arteries, which can lead to heart attack and stroke. Studies have shown that people who eat the most bioflavenoids have less cardiovascular disease. A diet that contains a wide variety of fruits and vegetables, at least six servings per day, will help you get the bioflavenoids needed to help your immune system work in top form.
5. Zinc. This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. It also increases killer cells that fight against cancer and helps white cells release more antibodies. Zinc supplements have been shown to slow the growth of cancer. Zinc increases the number of infection-fighting T-cells, especially in elderly people who are often deficient in zinc, and whose immune system often weakens with age. The anti-infection hype around zinc is controversial. While some studies claim that zinc supplements in the form of lozenges can lower the incidence and severity of infections, other studies have failed to show this correlation. A word of caution: too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function.
It’s safest to stick to getting zinc from your diet and aim for 15 to 25 milligrams a day. For infants and children, there is some evidence that dietary zinc supplements may reduce the incidence of acute respiratory infections, but this is controversial. The best source of zinc for infants and young children is zinc-fortified cereals.
RICH SOURCES OF ZINC Food Source of Zinc Serving Size Zinc (in milligrams) Oysters 6 medium 76 Zinc-fortified cereals 1 ounce 0-15 Crab 3 ounces 7 Beef 3 ounces 6 Turkey, dark meat 3 ounces 3.8 Beans 1/2 cup 1.2-1.8
6. Garlic. This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. The immune-boosting properties of garlic seem to be due to its sulfur-containing compounds, such as allicin and sulfides. Garlic can also act as an antioxidant that reduces the build-up of free radicals in the bloodstream. Garlic may protect against cancer, though the evidence is controversial. Cultures with a garlic-rich diet have a lower incidence of intestinal cancer. Garlic may also play a part in getting rid of potential carcinogens and other toxic substances. It is also a heart-friendly food since it keeps platelets from sticking together and clogging tiny blood vessels.
7. Selenium. This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables (depending on the selenium content of the soil they’re grown in), brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.
8. Omega-3 fatty acids. A study found that children taking a half teaspoon of flax oil a day experienced fewer and less severe respiratory infections and fewer days of being absent from school. The omega 3 fatty acids in flax oil and fatty fish (such as salmon, tuna, and mackerel) act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. (Perhaps this is why grandmothers used to insist on a daily dose of unpalatable cod liver oil.) Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E, which acts together with essential fatty acids to boost the immune system. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of flax oil to a fruit and yogurt smoothie.
RECIPE FOR IMMUNE-BOOSTING SMOOTHIE
Children often don’t feel like eating following a cold or illness. Their nutrition suffers and their immune system suffers. This accounts for the common occurrence of getting one infection after another. It’s best to keep so well nourished that the nutritional reserves can withstand several days of poor eating. Drink this smoothie daily upon school entry in September, upon beginning daycare, upon exposure to a contagious illness, or when you or your child feels a cold coming on.
• 2 cups milk or soy or rice beverage
• 1 cup plain nonfat yogurt
• 1 serving of a multinutrient supplement
• one frozen banana, cut up
• 1/2 cup frozen blueberries
• 1/2 cup each of your favorite fruit, frozen (e.g., organic strawberries, papaya, mango)
• 1 tbsp. flax oil or 2 tbsp. flaxseed meal (Because fiber steadies the absorption of carbohydrates and therefore contributes to a steadier blood sugar we suggest using rich sources of fiber, such as flaxseed meal (i.e., ground flax seeds, containing both the oil and fiber), although flax oil has a more palatable consistency than flaxseed meal. For additional fiber, if you don’t mind an even grainier texture, add 1 tbsp. or more of oat bran.)
• 10 mg. zinc
• 100 mcg. selenium
• 50-100 IU vitamin E
• 2 tbsp. peanut butter (optional)
Combine all the ingredients and blend until smooth. Serve immediately after blending while the mixture still has a bubbly milkshake-like consistency.
Have a great day,
The Vitality Team
]]>So often, I hear excuses about why patients aren’t eating breakfast – they aren’t hungry when they wake up, they don’t have time, or they’re trying to lose weight via caloric restriction. Interestingly, evidence suggests that those who regularly eat breakfast consume less throughout the day, and also tend to have a lower body mass index.
In addition to eating breakfast as a general rule, it’s also important to ensure you’re consuming a balanced, protein dense meal. Protein increases satiety (your body’s way of knowing you’re full), and helps balance blood sugar. Eating a breakfast low in protein and high in carbohydrates, can cause an insulin spike and subsequent blood sugar crash mid-morning, creating a situation in which you require a mid-morning snack before lunch.
The reason for this mid-morning blood sugar dip can be described in reference to the glycemic index (GI), or the speed at which carbohydrates are broken down and released into the blood stream as pure glucose.
Pure glucose has a glycemic index of 100. Foods with a GI over 70 are considered high GI, those between 55 and 69 and considered to have an intermediate GI, and foods below 55 are considered to have a low GI.
Typically, refined carbohydrates have a high glycemic index. Lean meats, fruits, vegetables and most nuts and seeds have lower glycemic indexes. This list (click here for link) from Harvard medical school is a good reference, and lists many common foods.
As a general rule, I like to tell patients that 50% of their plate should be composed of non-starchy vegetables, 25% should be protein, and 25% should be carbohydrates (ideally vegetable based) with a low glycemic index. Following this simple rule generally keeps your meal’s GI lower, thereby reducing the likelihood of causing a drop in blood glucose and the need for snack a few hours later.
Instead of reaching for a bagel and jam tomorrow morning, reach instead for an omelette stuffed with fresh vegetables (wake up 10 minutes earlier if necessary!) Your blood sugar and your waistline will thank you!
Enjoy your morning,
Dr. Kaleigh Anstett
Vancouver Naturopath
Why eat seasonally?
Eating seasonally keeps us attuned to the Earth, its elements, the cycles of nature, and what is naturally available for the current climate.
It promotes thinking about gardens and being able to pick our own food.
It’s the most economical diet; you’re not paying top dollar for imported fruits and vegetables .
You are often supporting local growers and therefore your local economy and community .
Less chemicals, preservatives, dyes, and additives used to increase the shelf life of fruits and vegetables and have them appear more ripe .
You are eating the most appropriate foods for natural health ie. in summer foods have a moistening, cooling property to combat summer heat . Summer is the time of growth, activity, and expansion.
The warmth of summer requires both a lighter diet and fresher, higher water content foods. Isn’t it amazing that those are exactly the foods that nature provides at this time!
Raw or cold foods are best digested in the hottest climate and during the hottest time of the day. Heavier, warmer food consumption should be reduced and eaten when it is most cool .
Increased intake of water, herbal teas, and fresh juices are necessary .
Exercise and activity is at its peak and the body will run more efficiently on simpler fuels at this time. Consider slightly reducing the intake of animal proteins and fats.
*visit www.farmfolkcityfolk.ca , www.bcfarmfresh.com, or www.seasonalcornucopia.com for more information
Have a great day,
The Vitality Team
]]>Health Canada recommends that 30% of our diet should be made up of fat. This may seem like a large percentage but the key is maintaining adequate intake of good fats and limiting the bad fats.
Saturated and trans fats are considered to be “bad fats”. Saturated fats are usually solid at room temperature and are mostly found in meat, butter, eggs, and milk. Palm, palm kernel, and coconut oils are also high in saturated fats although coconut oil has many health benefits. Trans fats are produced artificially during the manufacturing of solid margarine and shortening. These may be hiding in packaged cookies, cakes, pies, crackers, chips, etc. A diet high in saturated and trans fats may lead to heart disease and obesity.
Unsaturated fats, monounsaturated and polyunsaturated, are the “good fats”, and have been shown to be beneficial in many aspects of health. Monounsaturated fats are found in olive, peanut and canola oils, avocados and most nuts. Polyunsaturated fats are further broken down into 2 types of fatty acids: Omega-6 and Omega-3. Our bodies cannot synthesize these two fatty acids therefore they are “essential”, and we must take them in through our diet. Linoleic acid (omega-6) and alpha-linolenic acid (omega-3), are examples of essential fatty acids (EFAs). Linoleic acid (LA) is found in vegetable oils (corn, sunflower, safflower, and soy), grains, nuts and seeds. Alpha-linoenic acid (ALA) is found in flax seeds, canola oil, and walnuts.
Docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA) are also Omega-3 fatty acids that are found in fish (sardines, salmon, tuna, anchovies). Gamma-linolenic acids (GLA) is an Omega-6 fatty acid found in spirulina and evening primrose, borage, and black currants oils.
General recommendations are to consume a balance of Omega-6 and Omega-3 in a ratio of 6:1 or lower. The World Health Organization suggests that of our daily energy intake from fats, no more than 10% should be saturated fats, and polyunsaturated fats should make up 3-7%. The rest should be from monounsaturated fats.
Essential Fatty Acid Deficiency
Possible signs of an EFA deficiency include:
• Dry, scaly skin
• Dry and falling hair
• Retarded growth
• Infertility
• Gall stones
• Liver problems
• Varicose veins
• Infections
• Irritability
• “flightiness” and nervousness
Therapeutics of EFAs
There have been many reported health benefits associated with EFA supplementation, creating potential for therapeutic use. The following conditions and systems are among those that have been shown in the literature to benefit from the use of EFAs:
• Eczema, psoriasis
• Hypertension
• Atherosclerosis
• Hypercholesterolemia
• Rheumatoid arthritis
• Hormonal and menstrual health
• Depression
• Immune system and inflammatory health
• Behavioural problems
• Inflammatory Bowel Disease
• Migraine headaches
Choosing an EFA supplement
Generally we consume enough Omega 6 fats in our diets through vegetable oils, grains, and seeds. However, we tend not to get enough Omega 3s, from fish, flax seeds, etc. Typical recommendations are 0.3 to 0.5 g/day of EPA and DHA and 0.8 to 1.1 g/day of alpha-linolenic acid. If you do not think you are getting enough good fats in through your diet you may want to consider using a supplement. When selecting an EFA supplement there are a few things to consider.
• Always read the label to be sure of the amount of each EFA that is available in the product.
• Liquid forms versus capsule forms may be easier absorbed and used by the body.
• Oil supplements are usually kept in the refrigerated section of health and grocery stores.
• Check expiration dates for freshness.
Most of the research done on EFAs and health focus on the Omega 3 fats, and more specifically DHA and EPA from fish. When selecting a fish oil supplement consider the following:
• Is the product 3rd party tested for quality control and to ensure it is free from metal contamination?
• What are the concentrations of EPA and DHA?
• How is the product protected from oxidation?
Some individuals with underlying health concerns should not supplement with EFAs. Be sure to contact your heath care provider before commencing supplementation.
Our bodies were made to use fat and so it is important to include this vital nutrient in our diets. Making healthy fat choices will lead to overall better health and prevention of future disease.
References:
Allison, Nancy. No Need to be Fat-Free. Herbs For Health 2005; August: 40-43.
Chan, Y. Michael. Omega-3 Fatty Acids, Fish, Fish Oil, and Cardiovascular Health. Wellness Options 2005; 21: 40-43.
Marz, Russell B. Medical Nutrition from Marz 2nd Edition. Portland, OR: Omni Press, 1997.
Pitchford, Paul. Healing with Whole Foods 3rd Edition. Berkley, CA: North Atlantic Books, 2002.
Gamma-Linolenic Acid (GLA) – Monograph. Alternative Medicine Review 2004; 9(1): 70-78.
Have a great day,
The Vitality Team
]]>Love the Skin You’re in!
Sometimes this may be hard to do. There are a lot of us with varying skin conditions such as acne, eczema, psoriasis, that can make it difficult for us to appreciate the value of our skin. Our skin has many important functions that contribute to our overall health and wellness. First and foremost it provides us with a protective barrier. As an important part of our immune system it shields us from many viruses and bacteria that we come in contact with, and prevents unwanted visitors from entering our bodies. It also protects us from chemical or mechanical assault. The skin contains sensory organs which assist in its regulatory function. Our body temperature is regulated by the skin, and our skin protects us against excessive fluid and electrolyte loss. All of these important functions make it necessary to nourish our skin and promote its optimal function. So how do we do this? For starters, eating a diet high in whole grains, fruits, and vegetables, and limited in refined foods and simple sugars, will help our skin look and feel good. Also, it is important to drink ample water throughout the day to help to maintain moisture in the skin.
The following is a list of nutrients that are beneficial to the skin along with their food sources.
Vitamin A
Necessary for the maintenance and repair of skin tissue.
Yellow and orange fruits and vegetables, dark green leafy vegetables, grains
Vitamin C
Reduce effect of harmful free radicals produced by smoke, sunlight, and pollution. Essential for synthesis of collagen (a component of skin).
Citrus fruits, bell peppers, broccoli, cauliflower, and leafy greens
Vitamin E
Reduce effect of harmful free radicals produced by smoke, sunlight, and pollution.
Oils, nuts, seeds, olives, spinach, and asparagus
Biotin
Supports healthy skin, hair, and nails through proper fat production.
Bananas, eggs, oatmeal, and rice
Selenium
As an antioxidant, may protect skin from sun damage.
Whole-grains, seafood, garlic, and eggs
Zinc
Encourages healing of skin. Reduces oil production and may be effective in controlling acne.
Oysters, lean meat, and poultry
Copper
Helps to develop elastin, the fibers that support skin skin structure from underneath.
Nuts, dried legumes, cereals, potatoes, vegetables, oysters. Deficiency is rare.
Essential Fatty Acids
Needed for the production of skin’s natural oil barrier.
Ocean going fish, nuts, seeds, vegetable oils, grains
If you are suffering from a skin ailment, your diet may be lacking one of the above mentioned nutrients. Try to eat a variety of the foods from the recommended food sources to ensure a well balanced diet.
Other tips for keeping our skin healthy include:
• Wear SPF 15 and keep skin covered in sun (try natural sunscreens with protective botanicals)
• Shower after sweating to wash away eliminated toxins from surface and prevent accumulation of bacteria
• Exfoliate whole body each day to remove dead skin cells
• Use gentle products to cleanse you skin
Sometimes we may be doing everything right for our skin and still we are burdened by chronic skin conditions. Poor skin health may also be a reflection of another weakened body system, such as the digestive, immune, or nervous systems. Working on the health of the whole body and underlying contributing factors, may also help to alleviate chronic skin conditions.
Remember that our skin is meant to work for us, so start doing some work for your skin!
Have a great week,
The Vitality Team
]]>(from The Healing Herbs Cookbook, by Pat Crocker)
For best results, sip the tea while relaxing in a warm bath to which a few drops of essential oil of St. John’s Wort has been added.
• 1 cup alfalfa leaves and flowers
• 1 cup chamomile leaves
• ¼ cup dried ginger toot, crushed
• 3 tbsp crushed willow bark (contains salicylic acid, contraindicated for children under 12 and those allergic to ASA)
• 1 tbsp crushed ginger root
Blend ingredients together, store in an airtight jar in a dark, cool place.
To make one cup of tea, pour 1 cup boiling water over 1 tbsp tea blend. Drink while still hot before retiring or just before a time of quiet.
Makes 2 ¼ cups, about 35 cups of tea. Omit willow bark if not available. Helps to reduce swelling, and reduce pain of arthritis.
]]>The premise of this “detox” is to reduce inflammation currently residing in your body, and to prevent any further inflammation from setting in. These recommendations should be followed in the first two weeks of treatment and under the guidance of your Health Care Practitioner.
Here is a list of the food you should INCORPORATE into your diet :
Steamed Vegetables
Steaming improves the utilization or the availability of the food substance and it reduces irritation to the gut, allowing it to restore itself.
Raw vegetables should be used sparingly except as a salad Eat a variety of vegetables that you tolerate with the exception of nightshade vegetables (tomatoes, potatoes, sweet and hot peppers, and eggplant), and corn.
Do not use aluminum cookware or the use of the microwave
Legumes
Eat a variety of any legumes that you tolerate- split peas, lentils, garbanzo (chickpeas), kidney beans, soy, mung beans, pinto beans Fruit Limit your fruit to 2-3 pieces of any fruit. The lower the glycemic index of the fruit, the better (cherries, prunes, dried apricots, apples, pears, plums, strawberries.)
Fish
Deep sea fish (salmon, halibut, cod, tuna, mackerel, and sardines) is preferred. Limit the consumption of shellfish Optimally, the fish should be poached, baked, steamed, or broiled
Chicken or Turkey
Ideally, cage free and organically raised poultry is preferred Baked, broiled or steamed
Grains
Optimal grains are- quinoa, millet, brown rice, basmati rice, buckwheat, barley, rye, and oatmeal Rice and rye crackers are allowable snack foods Eat 1 to 2 cups of grains per day
Sweeteners
Very small amount of agave, maple, barley, rice syrup, or honey may be used Avoid refined sugar or any artificial sweetener
Butter/Oils
Use sparingly Mix equal parts butter and extra virgin olive oil (i.e. 1 pound butter and 1 cup oil), whip, and then store in refrigerator. This combines the benefits of olive oil and the taste of butter. For cooking, use extra virgin olive (EVOO), coconut, or sesame oil For dressings, use avocado, flaxseed, grape seed, or EVOO.
Foods to AVOID in your diet!
If you have any questions or would like to book an appointment, please don’t hesitate to contact me.
Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
Let’s break it down…
Pure virgin coconut oil, containing no hydrogenation (the process of adding hydrogen to make a liquid fat hard), contains about 92% saturated fat — the highest amount of saturated fat of any fat. Most saturated fats are solid at room temperature, are found in animal products (meat, dairy, poultry with skin, and beef fat), and contain cholesterol. Unlike animal fats, tropical oils — palm, palm kernel, and coconut oils — are saturated fats that are called oils but depending on room temperature can be solid, semi-solid, or liquid, and do not contain cholesterol.
Like all fats, coconut oil is a blend of fatty acids. Coconut oil contains an unusual blend of short and medium chain fatty acids, primarily lauric (44%) and myristic (16.8%) acids. It is this unusual composition that may offer some health benefits.
Most of the fatty acids in the diet are so-called long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently. They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketone bodies, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.
Lauric Acid is proven to be antimicrobial. It can kill bacteria, viruses, fungi, and candida. Lauric acid is a saturated fat that also raises blood cholesterol levels by increasing the amount of high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL) cholesterol. This may create a more favourable blood cholesterol profile, although it is unclear whether coconut oil may promote atherosclerosis through other pathways. Because much of the saturated fat of coconut oil is in the form of lauric acid, coconut oil may be a better alternative to partially hydrogenated vegetable oil when solid fats are required. As previously mentioned, virgin coconut oil (VCO) is composed mainly of medium chain triglycerides (MCTs), which are fatty acids of a medium length and may not carry the same risks as other saturated fats.
Although research is still being conducted, some individuals postulate coconut oil can also positively affect our hormones for thyroid and blood-sugar control. People who ingest coconut oil also tend to have improvements in how they handle blood sugar since coconut can help improve insulin use within the body. Coconut oil may also boost thyroid function helping to increase metabolism, energy, and endurance. Further, it increases digestion and helps to absorb fat-soluble vitamins.
As for calories, all fats have the same number of calories per gram. One tablespoon of coconut oils contains 117 calories, 14 grams fat, 12 g saturated fat, and no vitamins or minerals.
Coconut oil can serve various purposes that have nothing to do with eating it. For example, I was checking out the internet and came across a website called “wellnessmama.com.” She claims 101 uses for coconut oil!! Click here to check it out
Many people are using it for cosmetic purposes and to improve the health and appearance of their skin and hair. Recent studies on individuals with dry skin show that coconut oil can improve the moisture and lipid content of the skin. Coconut oil can also be very protective against hair damage and one study shows effectiveness as sunscreen, blocking about 20% of the sun’s ultraviolet rays.
Another application is using it like mouthwash in a process called oil pulling. Due to the high content of Lauric acid, coconut oil can kill some of the harmful bacteria (Streptococcus Mutans) in the mouth, thereby improving dental health and reducing halitosis (bad breath.) Streptococcus Mutans is the main culprit behind plaque buildup, gingivitis and cavities. Another possible benefit is that oil pulling may lead to a brighter, whiter smile. Basically, you take a tablespoon of liquid coconut oil (melt your oil however you see fit– you can chew it solid until it melts, or melt it on the stovetop or microwave) and swirl it around your mouth for 15 minutes. Spit it out, rinse, and then brush your teeth. I actually attempted this myself yesterday when deciding to prepare this blog. My smile was instantly brighter- so much so I had to FaceTime with my Mom to show her!!
Lastly, because of its high saturated fat content coconut oil is slow to oxidize. This reaction causes it to be resistant to rancidification, lasting up to two years without spoiling.
Hope this helps!
Dr. Crysta Serné
Chiropractor and owner of Vitality Clinic
]]>
