December 12, 2017

Have You Tried These Non-Dairy Pro-biotic Foods?

Living life dairy-free or sugar-free?  Yes, you can enjoy the health benefits of yogurt without actually eating it.  When popular yogurts can have as much sugar as a small can of cola, looking elsewhere for your pro-biotics is a good idea.

Here are four non-dairy sources of active pro-biotics that don’t come stacked with a ton of sugar:

Sauerkraut:  Not to be confused with coleslaw, sauerkraut is a European-style fermented cabbage side dish or condiment that may be cooked or eaten raw. Note: the real thing has NO VINEGAR added to it.  The sourness comes from the lactic acid created by the bacteria that soften the cabbage to a mildly-crunchy texture. Try it cold on top of a green salad or baked potato. Look for it in the refrigerated section of your grocery or health food store.

 

Kimchi: This is a Korean style of fermented nappa cabbage. I was told by a Korean woman that there are over 300 different ways to make kimchi!  In contrast to sauerkraut, kimchi usually has garlic and often, sriracha as key ingredients.  Find it in the fridge of better stocked health food stores and use it just like you would sauerkraut.

 

Kombucha:  This is a fermented green tea beverage that offers pro-biotic cultures as well as anti-oxidant benefits.  Properly produced kombucha is mildly effervescent,  smells reminiscent of beer and should be enjoyed chilled.  However, beware:  there are some varieties that are sweetened.  Drink it any time.

 

Coconut yogurt:  at first glance, it looks like ordinary yogurt. Simply by adding living bacterial cultures to coconut milk produces this creamy snack.  It tends to be a lot less sour than dairy yogurt, so if sourness is not your thing, this may be your best choice of pro-biotic food! Add a few berries and you are all set.

 

No matter which pro-biotic food you choose to try, each one will offer up different species of beneficial bacteria.  To get the most from pro-biotic foods, eat them regularly, rotate them, and keep them cool (refrigerated).  Enjoy!

 

 

5 Things to Never Buy from a Bulk Bin

Sure, shopping in bulk is usually a more cost-effective way to buy staples.

There are two potential problems with bulk bins, and they both stem from the fact that they are usually not air-tight.

  • Their contents can get contaminated with micro-organisms and insects.
  • Foods become rancid as they sit there, exposed to oxygen.  Not only will you get stale food, the food is no longer as nutritious, and quite possibly, toxic to your body. Stale food has a bitter flavour, and a chemical-like odour.

For these reasons, here are a few items that should NEVER be purchased from a scoop-up style bulk bin:

  • Flax meal
  • Hemp seed
  • Ground chia seed (a.k.a. salba)
  • Whole grain flour
  • Almond meal
  • Granola
  • Dried fruit
  • Lecithin granules

What’s left to purchase from bulk bins?

Generally, foods that will be cooked before consuming are the safest items in the bulk aisle:

  • Dried pasta
  • Beans and lentils
  • Whole grains* (Take a whiff of them first; if they smell like chemicals, they are rancid.)
  • Dried seasonings  (herbs, spices, salt)

Special mention: Not all bulk bins are bad! There is a type of vertical “gravity” style of bulk bin that greatly reduces the risk of contamination and spoilage.  Look for these at better health food stores.

Tips:

  • Buy smaller quantities more often.
  • Use the foods shortly after purchase.
  • Store oily bulk foods in the freezer are good ways to get only the best from of them.

Remember: whole foods are only good for us if they are FRESH.  The fact that they are more nutrient-dense than processed foods is what makes whole foods more perishable.

 

How to Replace 3 Unhealthy Breakfast Foods

Sugar suppresses immunity, with no exception.  I don’t know anyone who wouldn’t want better immunity against pathogens and cancer cells, so I’m always about reducing simple sugars from the diet.

Here are three foods I see in clients’ food logs that are mistakenly thought to be part of a healthy breakfast:

Flavoured Yogurt. Would you eat ice cream for breakfast? Coming in at around 25 grams of sugar per individual serving, fruity yogurts—as well as vanilla and mocha-flavoured yogurts —contain more added sugar than a small can of Coke and about the same amount as a bowl or ice cream.

The fix: buy plain, organic yogurt (the kind with just two ingredients), add a dash or stevia extract  or one teaspoon of maple syrup (only 5 grams of sugar) plus a few berries. Enjoy!

 

Fruit Juice. Would you eat 4 oranges in one sitting? Even if you did, the fibre from the pulp would slow the absorption of the sugar from the fresh-pressed OJ.  But when you drink strained OJ from a bottle, it’s like eating 4 oranges minus the pulp. Your body will respond just as it had if you’d eaten granulated sugar.

The fix: Eat an orange—just one, whole orange, with some nuts, cheese or eggs to slow the absorption of sugars into the bloodstream.

 

Granola.  Not only is it oiled with inappropriately chosen liquid oils and baked at pizza oven temperatures, it usually contains excessive sugar in order to mask the flavour of burnt/spoiled oils.  This is no health food.

The fix: make your own muesli! This contains all the redeeming features of granola—the oat flakes, seeds and dried fruits—but you don’t add oil or bake it, so it’s raw.  Use sunflower seeds and pumpkin seeds for some crunch.  Just add your favourite calcium-containing beverage  and enjoy, raw.

The payoff

The lower your concentrated sugar intake, the better your immunity system will work, and the more balanced your mood, weight and energy will be. Need help reducing your total sugar intake? A Registered Nutritional Therapist like myself can assist you in reaching your health goals.

Glutinous Rice, Corn Gluten, Buckwheat. Can You Eat Them?

As a clinical nutritionist, I’ve seen a lot of confusion about what’s gluten-free and what isn’t.  If you are new to a gluten-free diet, the words ‘gluten’  or “buckwheat” on a label can mean you’ll avoid it. But do you need to?

These actually contain NO gluten:

Buckwheat. Despite its name, there is no wheat, and no gluten, in buckwheat.  For this reason I prefer to call this grain by its Eastern European name. ‘Kasha’, is toasted buckwheat.  It is delicious in cabbage rolls, and its flour makes nice muffins and pancakes.

Then there is the confusion that we can blame on the grain processors and food industry.  For decades, long before gluten-free diets and Celiac became a household term, the food industry used the word ‘gluten’ to indicate high protein content.  That’s because gluten is essentially a combination of proteins, with a gluey property that lends well to baking.

Corn gluten.  It turns out that corn protein, when isolated from the starchy portions has a sticky property, and that’s why food industry calls it ‘corn gluten’. However, corn gluten is used more in agriculture and lawn care because it acts as a natural herbicide, preventing germination of weed seeds–so the chances of it ending up in your meal are low.

Glutinous rice.  Also known as “sticky rice”, this is a popular variety of rice grown in Southeast Asia. Like its name suggests, this kind of rice naturally possesses an adherent quality, yet no gluten is present nor added.  It’s most commonly used in Thai and Vietnamese cooking.

So whether you’re gluten-allergic or intolerant, rest assured these three suspicious-sounding starches are gluten-free.

Break the Vicious Cycle of Diverticulitis

You’ve just had your first colonoscopy. The doc says there are no polyps, but you’ll need to avoid nuts and seeds for now on because you have DIVERTICULOSIS. What?!

Imagine blowing up a balloon to ‘standard’ size, tying a knot in it, then covering the balloon with plaster of Paris (papier mache). Allow it to dry, then, pop the balloon. What happens? Of course, the balloon is gone, but the shape of it remains permanently intact thanks to the plaster.  That’s what you’ve got in your colon when you have diverticulosis: permanent extra ‘pockets’.  The colon walls don’t bounce back to their normal shape after the waste is cleared.

 

Enter Unhealthful Organisms

Trillions of bacteria (flora) inhabit our digestive tracts, and the majority needs to be the beneficial kind.  These species protect us from disease, by aiding elimination of toxins.  However, if you’ve ever used a course of antibiotics for an infection somewhere in your body, you’ve shaken up the balance of flora.  Chances are, you are left with more of the unfriendly kind, and probably a larger population of yeasts (which are naturally immune to antibiotics).  This may increase your risk of acute diverticulitis—an infection of one or more pockets.   The bacteria that thrive on indigestible fibres, along with these small fibres themselves, move in and multiply in the pockets.  This can lead to inflammation and infection.

 

The Vicious Cycle

Diverticular pockets are thought to form most easily in chronically constipated individuals, where impacted feces stretch the walls of the colon over time.  The day comes where you start feeling pain on the left side of your abdomen.  Fever and rigidity of the abdomen ensue, and you are unable to have a bowel movement. You go to the doctor, who sends you to the hospital for medical imagery and ultimately, you are prescribed antibiotics.  You sterilize your intestinal tract in doing so, and your symptoms go away—-for a while.

 

Stop the Cycle

This approach to managing diverticulosis is a vicious cycle, because there is much more to it.  You’ve been avoiding consumption of seeds and fruits with seeds. So what gives?

You need a strong immune system to prevent and fight off infection, and to create a strong immune system, you need healthy bowel movements and GREAT NUTRITION.  If you feel like you are missing the key to preventing recurring bouts of diverticulitis, look no further. A nutritionist with extensive knowledge of the gastrointestinal tract, its inhabitants and the influences of food on those inhabitants can assist you in your quest for gastrointestinal health by designing a Digestive Rejuvenation Program. It won’t cure diverticulosis, but it will strengthen your resistence to its complications.

Why the Cookie-Cutter Approach Doesn’t Fix Your IBS

The term “IBS” does a disservice to those who are labeled with it by their doctors.  Irritable Bowel Syndrome is a diagnosis given when common medical tests have found no structural changes in the digestive tract that could warrant the symptoms suffered. Symptoms can include any combination of diarrhea, constipation, bloating, cramping, plus resulting pain and/or anxiety. In most individuals, the symptoms are either of the chronic diarrhea (IBS-D) or chronic constipation types (IBS-C).  However, the nutritional and herbal recommendations given in magazines and cookbooks are usually too general and don’t pay attention to which symptoms predominate.

Taking general “IBS advice” can result in an aggravation of symptoms. For example, the IBS patient who suffers from diarrhea should not follow the same nutritional advice as someone who experiences chronic constipation, and vice-versa.  I believe this is why so many IBS sufferers lose hope, and stop believing that diet and supplementation can help not only manage their symptoms, but help them recover from this pattern.  The trial and error attempts they make without resulting benefits can be discouraging when you don’t understand the mechanism by which each recommendation works.

Trial and error takes a long time, costs a lot of money and often doesn’t result in any improvements. My observation is that clients coming to me with IBS have reached a state of analysis-paralysis; that is, they have run out of ideas, say their GPs and GI specialists have not provided any solutions, and they’re looking for a new approach.  Sometimes it takes another, objective point of view to identify what needs changing.

Consider my client, Gary.  After a detailed discussion of his history with IBS, my personalized nutritional counseling helped him overcome 9 years of suffering in just a few months!

So what did Gary do that helped me help him?  He kept a detailed diary of his eating habits and his symptoms, He came to appointments prepared, with questions he had written down and wished to discuss. He tried every recommendation I gave him, and asked his body how it felt after introducing the modification, and kept notes on the response.  His co-operation in sharing the details of how he felt allowed me to recommend specific nutritional modifications and specific supplements.  In addition to that, his willingness to try new things and his diligence to continue doing what worked, not to mention keeping his eye on the prize of well-being are what lead to his complete recovery.

If you suffer from IBS, you may benefit from a Digestive Rejuvenation Program. It’s a customized, not a cookie-cutter, approach to IBS. Also, be sure to read Gary’s testimonial and others if you haven’t already.  Are you ready to change your life?

(photo by TinWorks)

5 Things You Need to Know About the Ketogenic Diet

The ketogenic diet is a way of obtaining the majority of your calories from fats and oils instead of carbohydrates.  It’s quite popular  right now, with users reporting health benefits such as fewer headaches, less bloating, less joint pain, weight loss, and more.

If you’re considering the diet, you need to be aware of a few things:

  1. Carbohydrate intake is limited to between 10 and 50 grams daily. “Standard” nutrition programs have adults eating about 300 grams. Since the ketogenic diet consists mainly of fats, proteins and leafy/juicy vegetables, conventional bread, cereal, ice cream and pizza— as well as some fruits and vegetables— are no longer on your grocery list.

 

  1. If you no longer ‘own’ a gall bladder, you will absolutely need to use digestive supplementation in order to access the energy found in fats and oils. Otherwise, your body will be hungry. You’ll crave carbohydrates, and you may end up with IBS-like symptoms resulting from incomplete digestion.

 

  1. There is very little research on ketogenic diets during pregnancy and breastfeeding. Weight loss is a common side effect of this diet, resulting in higher than normal levels of toxins entering circulation from dissolving fat. This could compromise the fetus/infant dependent on you for its nutrition.  If you are an expectant or nursing mother, please consult a health care professional about this diet before starting it.

  1. The ketogenic diet is a lifestyle; it’s not a temporary ‘diet’. Once the body adapts to a low-carbohydrate, high-fat diet, the metabolic changes that result from the switch can make it hard to go back to ‘regular’ carbohydrate-based meals without packing on the pounds.

 

  1. If done correctly, the ketogenic diet can be a sustainable, healthy nutrition plan for those with health goals they have not been able to reach using other eating plans. If you are a type 2 diabetic, have polycystic ovarian syndrome or other hormonal imbalances, you may be surprised to hear that a ketogenic diet may offer you a management solution.  A holistic nutritionist is an excellent reference to assist you in making sure you a) are a good candidate and b) you have the resources to execute the diet in a healthful fashion.

 

 

 

 

 

Fibre: Too Much of a Good Thing?

A lot of health professionals seem to be pushing supplementary fibre on their IBS patients as a way of managing their symptoms.

Interestingly, when I look at the food journals of clients with IBS they often demonstrate not only plenty of fibre, but too much!

Excess fibre can contribute to any of the following:

  1. More than 3 bowel movements daily
  2. Uncomfortable gas and bloating
  3. Stool is poorly formed (broken pieces)
  4. Undigested food in stool

Fibre consists of the plant material in our foods, and our bodies don’t make the enzymes to break them down; hence, the term ‘roughage’.  Does that word sound comfortable to you?

These are some possible consequences of excess fibre:

  1. Mineral deficiencies. Phytates (found in whole grains) and oxalates (found in all plant-based whole foods) can bind to minerals like calcium and iron and prevent their uptake from the gut into the body.

 

  1. Over-active bowel. Fibre increases peristalsis—the muscle-contractions that move food and feces through the intestines.  If you’re vulnerable to incontinence, this can increase your chances of having an accident, or at the very least, Nature may call more often than is convenient.  In any case, the cramping that overactive bowel creates is uncomfortable.

 

  1. Gas and bloating. Since we can’t digest them ourselves, the intestinal microbes eat certain plant fibres and ”burp” gas in the process. The result of excess fibre can therefore liberate this gas at varying rates and of varying odours.

4.  Loose stool.  The more fibre we eat, the faster our intestines move the food and waste through.  This means less of the water contained in the stool has time to be reabsorbed, creating a ‘watery’, or loose stool.

 

To be clear, fibre has an important role in our diets, and higher consumption is associated with lower cholesterol levels and lower incidence of bowel cancers.  Plus, many vitamins are found in whole grains.  So with the exception of some very specific health conditions, fibre shouldn’t be removed entirely from your diet.  However, if you’re wondering if your digestive symptoms may be related to your fibre intake, a nutritionist can help you determine this. Be sure to keep a food log that includes approximate quantities of each food eaten.  Keep in mind that individual tolerance for type and quantity of fiber differ from person to person.

IBS, IBD, Gluten or Glyphosate: Which is it?

If you’ve been told you have inflammatory bowel disease (IBD), such as Crohn’s colitis or ulcerative colitis–or ‘just’ irritable bowel syndrome (IBS), you may have wondered if gluten was the culprit. Perhaps you’ve been tested for Celiac disease–which is the hallmark sign of gluten allergy—but the results came back negative.  What if there’s another trigger of your bowel pain?

Today’s conventionally grown wheat crop in the U.S.A. and Canada is sprayed with glyphosate. Most easily identified by, but not isolated to the brand name Roundup, glyphosate is a powerful herbicide that kills everything green—except the plants that are genetically modified in a lab to be immune to it.  A lot of attention has been given to the topic of genetically altered foods, and rightly so—but could glyphosate be the scariest culprit here? First, I should qualify that to date, the wheat for sale has not been genetically manipulated like corn, soybeans,  canola and other crops have.  However, farmers have discovered that if they spray their crop with glyphosate at harvest time that it dries standing up, thereby reducing harvest work.   Higher levels of this chemical may actually be found and measured in the urine of people who consume not just wheat, but any conventionally grown (i.e., non-organic) grains and soybeans.  The lab Great Plains Laboratory, as well as the non-for-profit Institute for Responsible Technology both state that there is sufficient data that indicate that glyphosate-containing herbicides are toxic to humans and are associated with gastrointestinal disorders we see so much of today.

Do you react?

Several of my non-Celiac nutrition clients who say they are gluten-intolerant have told me that somehow, they were able to eat glutenous pasta and breads while overseas with no ill effects.  For a while, I attributed this to the fact they were on vacation, and therefore were experiencing a lot less stress in their lives (rest increases tolerance for dietary stressors.)  However, a couple of them were actually on business trips to Europe, where the wheat (if not imported from Canada or the U.S.) is NOT treated with benzoyl peroxide nor glyphosate.  How interesting!

Disclaimer: If you have been diagnosed with Celiac disease you must never consume wheat, rye, barley, spelt, kamut or triticale in any form or amount.

What Wheat Flour and Acne Medication Have in Common

Gluten has become a household word by now, and many fear it.  Maybe you’ve been tested for gluten allergy and you were shocked when the results came back negative. About half of the clients I consult with have told me that they feel better without wheat in their diet. They report less bloating, better digestion and less weight.   So if it’s not gluten, what’s the culprit here?  Consider this little known fact about the wheat products produced in North America:

  1. Most white wheat flour today is bleached with benzoyl peroxide. If that rings a bell, think back to your teen years. That’s right: it’s a topical acne medication.  Remember white spots on your colourful bathroom towels? Benzoyl peroxide kills bacteria with oxygen, and in the process, it bleaches.  Many people, after years of use of this topical acne medication, have developed skin sensitivity to benzoyl peroxide—creating inflammation, most notably as dryness and itching. Even though the concentration of the ingredient is surely lower than those used in medication, consider that as a rule, people tend to become sensitized to things they are over-exposed to–either by intensity, duration or frequency of exposure.  Could wheat flour be causing the same inflammation in the digestive tract and resulting symptoms?  We don’t know, but it’s something to consider.

Organically Produced Wheat is Safer

Gluten is a group of proteins naturally present in wheat, barley, rye, spelt, kamut and triticale grains, so organically grown grains from this list will have them, too. However, by choosing organically grown wheat products, we are reducing our exposure to harmful glyphosate, benzoyl peroxide and other chemicals used to treat wheat products both in the field and in the factories.

If you suffer from IBS, IBD, or other gastrointestinal symptoms, consider modifying your intake of conventionally grown grains accordingly.

Disclaimer: if you are allergic to gluten (diagnosed with Celiac disease/gluten enteropathy), you must not eat ANY wheat, barley, rye, spelt, kamut or triticale products of any kind.