Food Facts
The Secret Codes of Produce
Jan 17th
Ever wonder how the cashier knows what to charge you for your produce? Well those little stickers stuck on to your apples tell a
very rich story. These stickers are called “price look-up codes” (PLUs). This not only informs the clerk of the price, but can also help you to know exactly what you are buying as these stickers actually tell us how the fruits and vegetables were grown.
All fruits and veggies have either a 4 or 5 digit code and through these codes you can decipher between a conventional, organic and GMO grown food item.
- Conventionally grown fruit, (grown with chemicals inputs), has a PLU code that consists of four numbers. A conventionally grown banana would be: 4011
- Organically grown fruit has a five-numeral PLU prefaced by the number 9. So, an organic banana would be: 94011
- Genetically engineered (GE or GMO) fruit has a five-numeral PLU prefaced by the number 8. So the toxic mutated GMO banana would be 84011.
Knowing how to identify organic food is especially important now that over 80% of all processed foods in the US are genetically modified. Hopefully this will be reversed as many countries in the European Union have been banning GM products and produce (including Austria, France, Germany, Greece, Hungary and Luxembourg).
Choose wisely, opt for organic and ask for it if it is not offered. Unfortunately these labels are voluntary so make sure you ask for them if there are none available. The more we ask and insist the more the retailers will also inform themselves of the better options.
If you want to learn more about PLU codes, you can view database of PLU codes at www.plucodes.com
Flax Facts
Nov 14th
With our North American love of all that is flax, it is important to note that there is some research out there that identifies that there are some risks with consuming it. By educating yourself about all of the information, you can make a more informed decision about if you consume it and how much of it you choose to eat. So here are some facts (along with the sources of research) that I discovered in my review:
• 40% of the world’s flaxseed is grown in Canada: so it is heavily promoted as a North American crop.
• Flaxseeds and flaxseed oil can spoil if they are not kept refrigerated. It should be protected from light, heat, air, and moisture.1
• Flaxseed has less dietary fibre (27% vs. 33%), and can hold less water (approx. 6 times its weight) than Chia although it has more soluble fibre (ratio insoluble: soluble = 2:1, vs. 8:1).
• Flaxseed contains 60% less calcium, but has more magnesium and potassium.
• The ORAC value of flaxseed is unknown. Chia’s ORAC = 840 units per 12 grams.
• Per 12 gram flaxseed contains 2.7g omega-3, Chia® 2.3 g omega-3. Omega-6 content is equal.
• Ratio omega-6: omega-3 is 1:4 (flaxseed), 1:3 (Chia). Researchers speculate that the optimal omega-6: omega-3 ratio is between 4:1 2 and 1:1 3,4. To balance the extreme omega-6 intake in the North-American diet, it is necessary to decrease omega-6 intake, and increase omega-3 intake. 4
• Flaxseed has to be milled to be able to absorb its nutrients.
Cyanogenic glycosides
• Flaxseed contains the cyanogenic glycosides which defend flaxseed against micro-organisms and herbivores. In humans they lead to the build up of poison as they are converted into thiocyanate in the intestinal tract. Our body can detoxify cyanide to up to 50 g flaxseed/day (6 tbsp). 5 High blood levels of thiocyanate for prolonged time may have adverse affects on the thyroid function.6
Vitamin B6 antagonistic factors
• Linatine is a vitamin B6 antagonist in flaxseed. Low vitamin B6 status has been associated with increased homocystein levels 7, and plaque formation, which increase the risk for heart disease 8.
Lignans
• Lignans are present in many plant foods; including seeds, whole grains, flaxseed, sesame seed, beans, fruits, and some vegetables. Flaxseed is by far the highest source of lignans found in nature, with 100- 800 times more lignans than other foods. Flaxseed oil does not provide any lignans. 9,10
• Median total intake of lignans in the US is less than 1mg/day. 11
• In addition to diet, circulating levels of lignans in the body are influenced by intestinal microflora, smoking, antibiotics, constipation, and obesity. 12
• Lignan glycosides from food are converted into enterodiol and enterolactone by bacteria in the colon. 13 These lignans have been found to bind to proteins called estrogen receptors, and to exert either estrogen-like or anti estrogen-like effects. It is suggested that if there is little estrogen in the body, e.g. after menopause, lignans may act like weak estrogens. When estrogen is abundant in the body, they reduce estrogen’s effects by displacing it from cells. 14 Other mechanisms have been suggested which interfere with normal estrogen functioning in the human body. 15,16,17
• Interference with estrogen functioning may either prevent or promote cancers, such as breast cancer, that depend on estrogen to start and develop.
• Since dietary habits, lifestyle factors, and genotype are unknown in most studies, investigating the association of enterolactone and cancer risk, makes it difficult to interpret results.
• Studies on the safety of lignans in animals, humans have shown inconsistent results.10,12,17,18
• Since safety in pregnant and lactating women has not been established, consumption of lignan supplements or substantial amounts of flaxseeds on a regular basis should be avoided by pregnant women, lactating women or women trying to become pregnant. In healthy people, eating moderate amounts of flax products should present no problem. 19
• Since phytoestrogen supplements have been shown to cause growth of breast tissue in animals and healthy women, and lignans are a type of phytoestrogens, use of lignan supplements for a long time could increase breast cancer risk. Most physicians do not recommend that patients with estrogen sensitive cancers (breast/prostate cancer) take phytoestrogens/ lignans, for fear of causing a recurrence.19
Cadmium
• Since cadmium is a heavy metal that can bind to estrogen receptors, it is speculated that tumor growth induced by flaxseed, may be due to its high cadmium content. Cadmium from flaxseed was found to significantly accumulate in the liver and kidney of rats. 20 It was previously shown that cadmium doses higher than 7ug/kg/weight activate estrogen receptors, induce early puberty onset, and alter breast development, predicting increased breast cancer risk.21,22
Other side effects
• Flaxseed oil should not be used with other laxatives or stool softeners. People who have inflammatory disease or narrowing of the intestine, esophagus, or stomach should avoid flaxseed. Flaxseed is also not recommended by some doctors for people with diabetes. Some medicines and supplements may not be absorbed properly if they are taken at the same time as flaxseed. For this reason, some doctors recommend taking medications 1 or 2 hours before or after flaxseed. A few severe allergic reactions to flaxseed have been reported. 1
Constipation
• Flaxseed was found to cause diarrhea and mild abdominal distension when doses of 40g/day were tested in women. 23
Diabetes
• Most studies on the effect of flaxseed on blood glucose levels and insulin resistance have shown no effect. 24, 25,26,27 Results on HbA1c levels are inconsistent.24
• Cunnane et al. found that bread with 25% flaxseed lowered blood glucose by 28%, whereas 21% of Chia added to white bread lowered glucose by approx. 45%!28
• One study found that flaxseed improved insulin sensitivity in adults with elevated lipid levels.29
Cardio Vascular Disease
• The effect of flaxseed and flaxseed oil on blood lipid values, inflammation (lower CRP), and blood pressure levels has been found in several studies, although results are inconsistent.29,30,31,32,33
• One study showed decreased protein thiol groups at week 3 after the flaxseed treatment than after the control, suggesting increased oxidation. 31
Hypertension
• Studies on the effect of flaxseed on blood pressure found inconsistent results. 34,35
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References:
1. American Cancer Society. www.cancer.org
2. Yehuda, S. Omega-6/Omega-3 Essential Fatty Acid Ratio: The Scientific Evidence. World Rev Nutr Diet. Basel, Karger. 2003; vol 92, pp 37-56.
3. http://articles.mercola.com/sites/articles/archive/2002/03/23/omega3-part-two.aspx
4. Ho, D. Discover The Optimal Ratio of Omega-3 to Omega-6 Oils. Enzineartciles. com. August 6, 2008
5. Cunnane, SC, Ganguli, S, Menard, C, et al. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans.Br J Nutr. 1993 Mar: 69(2): 443-53.
6. Dorea, JG. Maternal Thiocyanate and Thyroid Status during Breast-Feeding. J Am Coll Nutr. 2004. Vol. 23, No. 2, 97–101.
7. Selhub, J, Jacques, PF, Wilson, PW, et al. Vitamin status and intake as primary determinants of homocysteinemia in an elderly population. JAMA. 1993 Dec; 270 (22): 2693-8.
8. Selhub, J, Jacques, PF, Bostom, AG, et al. Relations between plasma homocysteine and vitamin status in the Framingham study population. Impact of folic acid fortification. Public health Rev. 2000; 28(1-4): 117-45.
9. Milder, IE, Arts, IC, van de Putte, B, et al. Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secolariciresinol, and matairesinol. Br J Nutr. 2005 Mar; 93(3): 393-402.
10. Tou, JCL, Chen, J, Thompson, LU. Flaxseed and its lignin precursor, secoisolariciresinol diglycoside, affect pregnancy outcome and reproductive development in rats. J. Nutr. 1998; 128: 1861-1868.
11.Daniells, S. Lignans may protect against prostate cancer. Nutraingredients.com. Mar 8, 2006.
12. Adlercreutz, H. Lignans and human health. Critical reviews in Clinical Laboratory Sciences. 2007; 44: 483-501.
13. Borriello, S. P., Setchell, K.D.R., Axelson, M. &. Lawson, A. M. Production and metabolism of lignans by human faecal flora. J. Appi. Bacteriol. 1985; 58: 37-43.
14. Whitten PL & Naftolin F. Dietary estrogens – A biologically active background for estrogen action. In New Biology of Steroid Hormones, Hochberg RB & Naftolin F eds, pp 155-167, Raven Press: New York 1991.
15. Adlercreutz, H, Mousavi, Y, Clark, J, et al. Dietary phytoestrogens and cancer: in vitro and in vivo studies. J Steroid Biochem Mol Biol 1992; 41: 331-7.
16. Adlercreutz, H, Bannwart, K, Wahala, T, et al. Inhibition of human aromatase by mammalian lignans and isoflavonoid phytoestrogens. J Steroid Biochem Mol Biol 1993; 44: 147-53.
17. Velentzis, LS. Do phytoestrogens reduce the risk of breast cancer and breast cancer recurrence? What clinicians need to know. Eur J Cancer. 2008 Jul 7.
18. Thompson, LU, Chen, JM, Li, T, et al. Dietary flaxseed alters tumor biological markers in postmenopausal breast cancer. Clin Cancer Res 2005; 11(10): 3828-35.
19. healthlibrary.epnet.com
20. Khan, G, Penttinen, P, Cabanes, A, et al. Maternal flaxseed diet during pregnancy or lactation increases female rat offsrping’s susceptibility to carcinogen-induced mammary tumorigenesis. Reproductive Toxicology. 2007; 23: 397-406.
21. Johnson, MD, Kenney, N, Stoica, A, et al. Cadmium mimics the in vivo effects of estrogen in the uterus and mammary gland. Nat med. 2003;9: 1081-4.
22. Stoica, A, Katzenellenbogen, BS, Martin, MB. Activation of estrogen receptor-alpha by the heavy metal cadmium. Mol Endocrinol. 2000; 14: 545-53.
23. Pruthi, S, Thompson, SL, Novotny, PJ, et al. Pilot evaluation of flaxseed for the management of hot flashes.J Soc Integr Oncol. 2007 Summer;5(3):106-12.
24. Pan, A, Sun, J, Chen, Y, et al. Effects of flaxseed derived lignan supplement in type 2 diabetic patients: a randomized, double-blind, cross-over trial. Plos One 2007 nov; 2(11): e1148.
25. Barre, DE, Mizier- Barre, KA, Griscti, O, et al. High dose flaxseed oil supplementation may affect fasting blood serum glucose management in human type 2 diabetics. J Oleo Sci. 2008;57(5):269-7.
26. Mc Manus, Clandinin, Jumpson, J, et al. A comparison of the effects of n-3 fatty acids from linseed oil and fish oil in well-controlled type 2 diabetes. Diabetes Care 1996; 19, 463-467.
27. Goh, Y, Jumpson, J, Ryan, R. Effect of n-3 fatty acids on plasma lipids, cholesterol, and fatty acid content in NIDDM patients. Diabetologica 1997; 40: 45-52.
28.Cunnane, SC, Ganguli, S, Menard, C, et al. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans. Br J Nutr. 1993; 69: 443-453.
29. Bloedon LT, Balikai S, Chittams J, et al. Flaxseed and cardiovascular risk factors: results from a double blind, randomized, controlled clinical trial. J Am Coll Nutr. 2008 Feb;27(1):65-74.
30. Hallund J, Tetens I, Bügel S. The effect of a lignan complex isolated from flaxseed on inflammation markers in healthy postmenopausal women. Nutr Metab Cardiovasc Dis. 2008 Sep;18(7):497-502.
31. Jenkins, DA, Kendall, WC, Vidgen E, et al. Health aspects of partially defatted flaxseed, including effects on serum lipids, oxidative measures, and ex vivo androgen and progestin activity: a controlled crossover trial. Am J Clin Nutr 1999;69: 395-402.
32. Zhang, W, Wang, X, Liu, Y, et al. Dietary flaxseed lignin extract lowers plasma cholesterol and glucose concentrations in hypercholesterolemic subjects. Br J Clin Nutr.2008; 99: 1301-1309.
33. Dodin, S, lemay, A, Jacques, H, et al. The effects of flaxseed dietary supplement on lipid profile, bone mineral density, and symptoms in menopausal women: a randomized, double-blind, wheat germ placebo-controlled clinical trial. J Clin Endocrinol Metab 2005; 90: 1390-1397.
34. Stuglin C, Prasad K. Effect of flaxseed consumption on blood pressure, serum lipids, hemopoietic system and liver and kidney enzymes in healthy humans. J Cardiovasc Pharmacol Ther. 2005 Mar;10(1):23-7.
35. Paschos, GK, Magkos, F, Panagiotakos, DB, et al. Dietary supplementation with flaxseed oil lowers blood pressure in dyslipidemic patients. Eur J Clin Nutr. 2007; 61: 1201-1206.
My Choices – 10 foods
Sep 23rd
In my wellness book “Better Being”, one of my chapters deals with the dangers of diets. Quite simply, restrictive diets do not work long term. What does work is eating whole foods in moderate amounts and combining with exercise.
I have put together an interactive tool with information that can help to shed that “extra you” by eating your way to the “better you”.
Please click on the image below or click here:
What’s Not-so-Natural in Your “Natural” Burgers?
May 14th
A report has been released by the food and agriculture nonprofit organization Cornucopia Institute on Soy Proteins used in many veggie burgers. Now, I have been eating Veggie-Burg’s for years and have assumed that because they are “natural” or “made with organic ingredients” they are the safe and a healthy good-for-you choice.
What Cornucopia’s Report found was that most non-organic veggie burgers currently on the market are made with a chemical called hexane which is an air pollutant as recognized by the EPA and a known neurotoxin. So why would anybody use a neurotoxin in health-based foods. Well, it seems that manufacturers opt for the cheapest means of separating the soy protein from the soy beans by submerging soybeans in a bath of hexane. The addition of hexane substantially speeds up the separation process of the oil from the protein.
Any non-organic product that contains a soy protein isolate, soy protein concentrate, or texturized vegetable protein, will likely have hexane in the processing. Although hexane is a neurotoxin, surprisingly the FDA and CFIA does not monitor or regulate hexane residue in foods. Even worse is that due to North American labeling laws, there is no requirement for manufacturers to list the ingredients used in the processing of food. To add fuel to this toxic fire, according to the report, “Nearly every major ingredient in conventional soy-based infant formula is hexane extracted.”
For a list of all Veggie Burgers that are made with hexane, see page 37 of the Report and include:
Hexane Burgers
- Amy’s Kitchen
- Boca Burger, conventional
- Franklin Farms
- Garden Burger
- It’s All Good Lightlife
- Morningstar Farms
- President’s Choice
- Taste Above
- Trader Joe’s
- Yves Veggie Cuisine
Hexane-free products:
- Boca Burgers that say “Made with organic soy”
- Helen’s Kitchen
- Morningstar that say “Made with organic”
- Superburgers by Turtle Island
- Tofurky
- Wildwood
Soy based foods labeled “made with organic ingredients” or “natural” may be made with hexane. So when choosing a veggie burger, opt for products labeled “organic” as these aren’t allowed to contain any hexane-derived ingredients.
For more information, read the Cornucopia Institute’s full study:
The Dangers of GMO Soy and Soy Allergies
Apr 28th
As a vegetarian for over 20 years I have until recently relied on Soy for my veggie protein source. But, like anything in life, the devil is in the detail. Soy is used in most processed foods and fast foods. You may be eating it without you eve knowing it. But soy is a common allergy and if often misdiagnosed. Symptoms can include breathing difficulties, a drop in blood pressure or shock, which may result in loss of consciousness and even death. A person experiencing an allergic reaction may have any of the following symptoms:
- Flushed face, hives or a rash, red and itchy skin
- Swelling of the eyes, face, lips, throat and tongue
- Trouble breathing, speaking or swallowing
- Anxiety, distress, faintness, paleness, sense of doom, weakness
- Cramps, diarrhea, vomiting
- A drop in blood pressure, rapid heart beat, loss of consciousness
If you are eating soy it is REALLY important to eat non-GMO soy as recent long term research on hampsters (soon to be published) has identified GMO (genetically modified) Soy consumption as a high risk factor in infant mortality and sterility.
http://www.huffingtonpost.com/jeffrey-smith/genetically-modified-soy_b_544575.html
Additionally, try to avoid soy and soy products that are not made in North America as many overseas soy processors use aluminum drums to process the soy which is then transferred to the food.
Other names for soy
- Edamame
- Kinako
- Kouridofu
- Miso
- Mono-diglyceride
- Natto
- Nimame
- Okara
- Soya, soja, soybean, soyabeans
- Soy protein (isolate/concentrate), vegetable protein
- Tempeh
- Textured soy flour (TSF), textured soy protein (TSP), textured vegetable protein (TVP)
- Tofu (soybean curds)
- Yuba
Make sure you read product labels carefully to avoid products that contain soy and soy derivatives. Avoid food and products that do not have an ingredient list and read labels every time you shop.
Also, there are many foods and ingredients that may have soy as their base. Sometimes it does not list what it is made from (i.e Lecithin). Some foods to be wary of:
Possible sources of soy include:
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baby formula
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baked goods and baking mixes (including bread, cookies, cake mixes, doughnuts, or pancakes)
-
bean sprouts
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bread crumbs, cereals, or crackers
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breaded foods
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canned tuna
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chewing gum
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cooking spray, margarine, and vegetable shortening/oil
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dressings, gravies, and marinades
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frozen desserts
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hydrolyzed plant protein (HPP), hydrolyzed soy protein (HSP), or hydrolyzed vegetable protein (HVP), which may contain soy, wheat, corn, or peanut as the source of protein
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lecithin, a food additive that acts to emulsify foods or keep them from spoiling. Lecithin can be made from eggs, egg yolk, soybeans, or corn. When reading a food label, it is often not stated what the lecithin is made from, therefore, it is important to call the manufacturer to be sure. If you are not sure about a product, it is safer not to consume it.
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monosodium glutamate (MSG)
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sauces (soy, teriyaki, or Worcestershire)
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seafood based products
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seasonings, spices
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snack foods (candy, chocolate, fudge, popcorn, or potato chips)
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soups, broths, soup mixes, stews, or stock
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soybean oil (highly refined soybean oil is considered safe because it contains no soy protein; however, it may be best to avoid all types of soy oil, especially if it is a main ingredient, because of the possibility of soy proteins being present)
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spreads, dips, mayonnaise, or peanut butter
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vegetarian dishes
Like anything, source the best stuff to eat and know how and where it is made. When eating soy, know how much you are consuming by reading the labels, be aware of any allergic responses and ensure that you are eating good quality non-GMO soy.
A great line of soy to watch for is Sol Cuisine as they grow locally in Canada, are organic and are non-GMO. Their products are also fabulous tasting!!!! Thanks Sol Cuisine for being so conscientious!
http://www.solcuisine.com
Tips to Avoid Penalty Eating – Binging, Anorexia, Bulemia and Poor Eating Habits
Apr 18th
Every day we make choices about food that can either work for us or against us. When working against us, we are penalizing ourselves from the inside out. Such poor penalty choices includes not only the type of foods we eat but also how and when we eat them. Here are some of the daily pitfalls to avoid and how to work around it to make some Better-For-You Choices!
Binging:
Food is the sustenance of life, along with water, and yet holds so many emotional triggers. Binging can often be an emotional response to other issues as one tries to “fill a void” and find comfort. It can also happen when you wait too long to eat and then keep eating even though filled as your mind stills believes that your body is hungry even when filled to the gills. When binging, it is common to turn to the sugary or salty low fibre, high fat foods (I don’t know anybody who binges on celery sticks!!!!).
Better Choice:
Opt for more frequent (5x), small and nutrient dense meals and include high fibre foods such as fresh fruit, vegetables, legumes, seeds, nuts, and whole grains. You will burn greater calories and store less fat as your blood sugar levels won’t have the highs and lows.
Starving Yourself:
This is one I know well as I was an anorexic for years and limited and monitored my intake to become supermodel skinny. Instead of the International modeling contract, all I got was sicker and sicker and looked like a scrawny 12 year old boy while well into my 20’s. While starving myself, my eating disorder was also starving me of nutrients. Likewise, when you wait to eat for long periods of time without feeding your body you are in fact starving your body of the nutrients it needs to function. So when you don’t have time for breakfast you are starving your body of energy 12 to 18 hours. This will likely result in binging behaviour and likely cause over eating when your DO eat. Also, when you starve and binge your body goes into a state of “shock” and when finally fed….gobbles it all up to get all it can and then stores food as fat for another rainy day.
Better Choice:
Eat! Eat breakfast and four other small meals in a day. But make every calorie count. Eat whole foods and keep it balanced. Pack a lunch, keep raw nuts at your desk, sprinkle hemp on salads and sandwiches, have a Salba smoothie each morning, carry fruit with you for snacks and make the time to eat good food. Your body will thank you – and your waistline too!
Knowledge is Power:
The average person does not keep track of the kinds of foods they eat in a day…now I don’t like to write down or “account” for everything I am eating as it makes me feel like I can’t enjoy the food. BUT if you are aware of what effect the poor choices have on your body, then you will start to pay closer attention to what you are consuming. Get informed and learn about the effects of good choices…and the not so good ones. Don’t know? Read my book “Better Being” for facts and info that can help you get to the Better YOU!
Better Choice:
Make your choices count: opt for the higher fibre, good EFA rich poly-fats and smart veggie protein. For Most people do not pay much attention to how many low fiber calories and how much bad fat they consume daily, especially if they eat often in restaurants. Those excess calories get stored as fat.
It is called “Simple” for a Reason!:
Simple carbs, (like sugar, white flour, white rice, etc) raises your blood sugar (glucose) levels, causing your body to produce insulin and changes your metabolic rate. If you eat a lot of simple carbs you are not maximizing your calories as these have very little nutritional value. The end result is that you will end up stuffing your fat cells and have a harder time burning the fat off. Caffeine also has the same effect of raising the insulin levels, making you start off the day S-L-O-W-L-Y. So that coffee and doughnut is BRUTAL for your Bod.
Better Choice:
Get higher fibre into your body with a kick start of veggie protein first thing in the morning. Lay off the coffee and opt instead for a protein rich smoothie. You won’t believe the difference this simple tweak can make in how you feel for the remainder of the day. Lay off the chips and crackers as the late night snack, instead opt for high fibre veggies so your blood sugar levels remain stable to give your body a break and get the rest it deserves.
Sleeping on it:
When you sleep your body goes in to slow down mode. So eating anything before bed is not a great choice and consuming a simple carb is even worse. Your body will have a hard time using up this energy and will likely just store it…pick a spot: hips, stomache or tuckus…it isn’t going anywhere anytime soon!
Better Choice:
If you do have to eat something like a high fibre or opt for an easily digestible veggie protein snack (like nuts or better yet roasted hempseed that is quickly recognized and used up by your body due to the essential amino acids in it that are similar to human haemoglobin). Try to drink some water before snacking as you may just be dehydrated and not know it.
Don’t Just Stand There! DO something!:
Yes I know, this is the one that everyone knows is the sure fire way to get more fit and healthier and the one that is usually the last one tried. The biggest complaint is that there is no time to do this. But you can make time to cruise the computer or flick through channels on TV….why not take some you time and get some exercise? But moving does not have to be a workout at a gym.
Better Choice:
Know that in every aspect and part of the day you can choose to do things like flexing, stretching and deep breathing that will help your body to burn calories, get your blood pumping and get you using the time you have to exercise. Feeling lazy? Just justify this way: the less you feel like going for a walk, the better you will feel after going for a walk! Get your metabolism going and you will feel, look and be better!
Water is Crucial:
Drinking water is a vital part of staying hydrated and insuring that your internal organs work properly. Hydration is crucial for your brain cells and every organ in your body (including your skin) to work properly. Coffee and sodas do not count as these have the opposite effect and dehydrate you.
Better Choice:
Drink at least eight glasses of pure water daily. Not only does it quench thirst but it helps to flush out those nasty toxins!
Lay off the Sauce:
Booze is packed with calories, and if you consume it on an empty stomach it will go straight into your blood stream and get stored as fat. An added benefit? Your body views alcohol as a toxin and tries to quickly get it out which disrupts your normal glucose production. So you are more likely to overeat as your insulin levels spike and then drop making you crave foods that are not good choices.
Better Choice:
If you do drink make sure you load up on nutrient dense food and don’t drink on an empty stomache. It will also slow down the absorption rate and allow your body to better process the alcohol. Also stay hydrated and drink water….remember: more water than wine! Take Salba while you are imbibing – it will regulate your blood sugar levels and help you to get nutrients in while you are enjoying your not so good bevies.
Juicy Culture:
The marketing machines tell us that juice is a great option as it contains SOOOOO much fruit. If you own a juicer and are making it freshly in your kitchen than this IS a great option. But buying store bought fruit juice is full of sugar and most brands have the same effect on your body as sucking on a sugar cube. The true benefits of fruit are the high fibre and vitamins which are often either striped out or degenerated when processed.
Better Choice:
Opt for the real deal rather than the super squeezed version. Real fruit contains more vitamins and nutrients than its juice cousin and has the benefits of the fibre that helps to regulate blood sugar levels and lowers the bad cholesterol. Also, consider buying and using a home juicer.
Snack Attacks:
Snacks are fine when taken when you are actually hungry. But compulsive eating is a nervous habit that can add on the pounds and are often the poor choices. Be aware of how much you are consuming….even those 10 cal-crackers add up when you eat the whole box over the course of a day.
Better Choice:
Be sure to monitor how much you are actually eating – keep your portions small and understand why the compulsive behaviour is there to begin with. If anxiety is at the core then be aware of it and take the walk at lunch time to get some good mood exercise in. Also ensure that you are not snacking due to poor nourishment at meals. Make the cal’s count and get a full nutrient rich breakie in to get the most out of your morning.
Mood Food:
Eating when you are in a bad mood or upset is a recipe for disaster. Not only will you overeat, but mood eating often results in choosing the simple carbs as the go to manic munches as carbs help to produce tryptophan which is a type of amino acid that the brain uses to produce serotonin: the feel good hormone.
Better Choice:
Get some exercise instead of eating for emotion. That way you will get your blood pumping which will regenerate your cells and your mental state. Exercise will relieve stress, get you healthier and also allow your endorphins to kick in which will benefit your emotional health.
Speed Eating:
When you gulp down food you take in excess air that can result in bloating. Also food requires time in the mouth as saliva helps to break it down – without this benefit it leaves more work for the rest of the digestive tract. This is why fast eating often results in gas and tummy-troubles. Also, when shoveling it in, your are not allowing your brain to catch up as your brain requires at least 20 minutes to get the message that your stomach is full.
Better Choice:
S-L-O-W it down. Eat with a fork and knife and avoid finger foods. Make time to enjoy your food and consciously sit down to your meal. Don’t wait until you are overly hungry and snack on healthy foods like fruit, veggies and high fibre foods.
Avoid Packaged and Processed Foods:
Processed foods like frozen pizzas, burgers and pre-packaged ‘sides’ like rice and canned pasta soups, are excellent ways to get unhealthy fats, lotsa sugar, high unhealthy salt with lots of excess calories and limited nutrients. These are “easy” ways to load on the pounds and have your body starved for nutritional value.
Better Choice:
Opt for high fibre with low in salt and that have whole grains and nutrient-rich vegetables at the top of their ingredient lists. Take a day a week to make the stews, soups or stoups for easy defrosted meal options that are easy and nutritious.
Fun Food Tips on Whole Foods and Eating Habits to help you Daily!
Apr 4th
- Find easy recipes that incorporate a few fresh ingredients and ones that you love. If it is easy, then you will do it.
- Make changes to your eating habits over time as any extreme measures will likely not be successful or long term. Take baby steps daily, like adding a salad in daily or switching from butter or canola oil to coconut oil when cooking. Keep adding more healthy choices to your diet over time and you will get to a better you!
- Water makes up about 75% of our bodies and has a vital role in flushing out the waste and toxins. Ironically, many people live in a state of constant dehydration. Some of dehydration’s symptoms include headaches, low energy, irritability, food cravings, and tiredness. Opt for 8 glasses a day with a diet rich in fruit and veggies and soluble fibre that hydrates from the inside out!
- By eating a rainbow of colour for fruits and vegetables every day you will ensure higher concentrations of antioxidants, vitamins and minerals.
- Avoid simple carbohydrates like: anything white (white flour, refined sugar, white rice) as that have been stripped of all their good qualities of fibre and nutrients. They are called “simple” for a reason, as our bodies process them too quickly (as their more complex aspects have been depleted) and cause spikes in energy and blood sugar levels.
- It is important to eat breakfast along with smaller meals throughout the day. Your metabolism requires a jumpstart at the beginning of the day and small frequent snacks/meals will keep your energy levels high and metabolism going without risking blood sugar spikes. Frequent eating of smaller portions also reduces the chances for cravings.
- Understand that every choice you make that is a good one matters and makes a difference. You don’t have to be perfect, just be perfectly YOU!
- Understand that changing your diet towards healthier choices is a long term goal to feel good, increase your energy and reduce the risk of disease. Small steps count so keep it up!
- Opt for the complex carbohydrates that include: whole grains, beans, fruits, and vegetables. These are digested slowly which avoids blood sugar spikes and keeps insulin levels stable.
- Don’t ban foods. The minute you ban something is the minute you will crave them. Instead understand what impact such “bad choices” has on your body. That way, when you eat them you will be aware of the negative results and be less likely to make such choices. Know that sugar, sat and fat cravings can be a result of dehydration or the need for protein in your diet.
- Eat with others and make it a social event. Food is a social and emotional opportunity to bond and when sharing with others becomes the communally enriching. Eating meals together is an excellent habit for children to develop as well, and studies show children are less likely to be obese if they eat together as a family.
- Eating cheese? Opt for a strong flavoured one as you will eat less and get your ‘fix’.
- Don’t obsess about counting calories or measuring portion sizes. Instead, if you think of your food in terms of color, variety and freshness you will start to make healthier food choices.
- If you think of exercise as a food group in your diet that you have to have daily, you will start to make the time to get your workout in.
- Have a salad a day as a rule that will not be broken. Top with a healthy dressing that you make ahead one time a week and store in the fridge for easy access. Sprinkle with pumpkin seeds or hempseeds for an even bigger boost of nutrition.
- Opt for high fiber sources, like whole grains. Fibre slows down your digestive process a which decreases the high and lows of insulin allowing your pancreas to take a well deserved break and helps your body to defend itself against cardio vascular disease and diabetes. Additionally, you feel fuller longer and have longer lasting energy.
- Dark green veggies are a great source of calcium, magnesium, iron, potassium, zinc, and vitamins (like A, C, E and K). Dark green veggies can also help to strengthen the blood and respiratory systems. Be adventurous and try something different – experiment with different combinations.
- Take the time to chew your food and enjoy the taste and textures. You will eat less and enjoy more. Also, slow eating allows your body to decide if it is still hungry and acknowledges fact that your mind needs time to know when your body has had enough.
- Listen to what your body is telling you. Ask yourself if you are really hungry: you could instead just be dehydrated instead. Drink a glass of water, as you may not be hungry.
- Whole grains are also rich in phytochemicals and antioxidants to help protect against certain cancers. Studies show that eating whole grains builds healthier hearts.
- Avoid all canned fruit as it is usually soaked in sugary syrup. Also, dried fruit is often processed with chemicals and can be high in calories. Make sure you read the labels and ensure that the benefits of fruit are not being whittled away with the additions.
- Model healthy eating habits with your children. Eat at the table together and don’t eat in front of the TV or computer as overeating is the likely outcome.
- Whole grains are an important part of a healthy diet. For maximum results, include: amaranth, camalina, barley, whole wheat, brown rice, millet, and quinoa. Try out different grains and experiment with recipes for great fibre and protein.
- Smaller portions and eating every few hours is the way to do it… When dining out, choose the appetizer size instead of an entrée. Try to share dishes so you are less likely to overeat and don’t supersize anything. When home, use small plates and be aware of servings sizes.
- Opt for sweeter veggies rather than a sugary sweet dessert. Corn, carrots, beets, yams, and winter squash can be used in meals to give you the sweet boost your body craves in a healthy form.
- Stay balanced…try to ensure that on a daily basis you keep a good balance of carbohydrates in the form of fibre, protein, fat (polyunsaturated EFA’s), vitamins, and minerals to sustain a healthy body and mind.
- Stay away from refined grains such as breads, pastas, and breakfast cereals. They may say that they are made form whole grain, but be careful…they need to be unprocessed so stay away from any flakes or puffed cereals and instead opt for whole grain optionsDon’t overdose on protein: a serving of meat, fish or chicken should be the size of a deck of cards.
- Think about food as your prime source of nourishment rather than just something to mow-down in between errands. Take the time to eat, savour and enjoy.
- Shop locally whenever you can – make the trip a fun outing event. By buying from local farmers you are getting the freshest foods possible and supporting your local community. On-line resources can provide lists of local farms and farmers markets. Also, look into natural food co-ops or Community Supported Agriculture (CSA) group as these can be an excellent source of cheaper natural and organic food options.
- Fruit is an important part of a healthy eating routine. With tons of fibre, vitamins and antioxidants with a variety of tastes and textures, who can beat this tasty sweet treat? Berries are full of fibre and anti-oxidants so can help with cardio vascular disease and are cancer-fighting. Opt for the actual fruit over the juices as the fibre is an important part of fruits’ benefits.
- Avoid caffeinated beverages as they can deplete the body of water and can exacerbate feelings of fatigue and food cravings.
- A lot of companies try to trick you with a “whole grain” claim – the words “stone-ground, multi-grain, 100% wheat, or bran”, don’t necessarily mean that a product is in fact a whole grain – it could just have come form one and been overly processed after the fact. Instead, look for the words “whole grain” along with “germ added” or “100% whole wheat,” also, check the ingredients.
- Mix up your grains as a first step to transitioning to whole grains. Once you stabilize at a kind f bread or pasta then move on to the better choice until you have gone to the whole grain options. If you have been raised on white bread you need to take some time to transition to the richer and denser taste of the whole wheat and then whole, grain flavour. Start your transition by mixing what you normally use with the whole grains. Over time, you can gradually increase whole grains to 100% of your diet.
