Many people today have unexplained reactions to foods, and often it can be difficult to pinpoint what is causing or leading to the problem in the body. Many people are not aware of the many different food additives that are sprayed, injected, and added to the foods we are eating. We need to be aware of these additives so that we can take control of our own health. Not everyone may be sensitive to sulfites and waxes, but it is important to understand that they can be in the foods that we are eating and that some people may have very real reactions to them.

What are sulfites and why are they added to food?

Sulfites are considered to be a preservative and are added to foods to help prevent spoilage. They are often added to dried fruit to help keep them looking bright and fresh longer. The next time you are shopping for dried fruit compare a package that has sulfites added to one that doesn’t; they will look entirely different!

Sulfites were used at salad bars in restaurants years and years ago to help preserve the produce. After linking the sulfites to reactions in many individuals, the FDA banned their use on produce in 1986. Part of these new regulations were that foods that contained added sulfites had to be labelled (Murray 47). This means that if a produce contains sulfites it must state it on the label.

Sulfites can lead to reactions in people who are sensitive. If you are the type of person who is prone to allergies it is important to look on the labels of foods for food additives like sulfites and eliminate them. This will allow you to see if you are sensitive to them.

What about waxes?

Waxes are applied to many different fruits and vegetables to help keep them looking fresh. The wax helps to seal in the water in the produce, making them look more appealing on the shelf. It is unclear on whether the waxes themselves are harmful to our health (there has been no conclusive evidence yet) but Naturopathic Doctors are concerned about the pesticides and chemicals that are “cemented” to the produces with the wax, and since the wax is very difficult to wash off, so are the chemicals (Murray 50).

Some foods that often have waxes applied are: apples, bell peppers, cucumbers, eggplants, oranges, peaches, squashes, sweet potatoes, and tomatoes.

What can you do? Read the produce cards when buying food at your local grocery store, as they have to label if wax is on the food. Wash produce very thoroughly before eating, and you can even pick up produce washes at health food store as this may offer some help (Murray 50). You can also support local farms and buy your produce at Farmer’s Markets. Wax is applied to help keep produce looking fresh longer because it must travel long distances before it reaches our grocery shelves. Supporting local farmers means that produce will be naturally fresh when it reaches the market.

Carrie Dancey, RHN

Sources:
Murray, M. The Encyclopedia of Healing Foods. 2005.

Proteins from animal sources, like eggs, chicken, bison, whey, and cheese are complete proteins. Other plant sources of complete protein are hemp seeds and quinoa.  Incomplete proteins foods, like beans and whole grains, can also be good protein sources if they are combined with other incomplete proteins. So, eating beans and grains during the day will ensure that you are getting all of those essential amino acids. As long as you eat a variety of foods and include whole grains, legumes, fruits and vegetables you will provide your body with the protein it needs.

A food is a good source of protein if it provides the body with these essential amino acids, but it also depends on how digestible the protein is and how effectively we can use it in our body. Researchers have tested foods and taken all of these factors into consideration and they can come up with something called the Biological Value of protein.  ”Eggs contain the second highest quality food protein known” (Murray 61) and have a BV number of 100. Fish sits at 76, Soybeans at 72.8, Whole wheat at 64, and Beans at 58. So, it becomes very important to ensure that you have a variety of foods in your daily diet to ensure that you are providing your body with good quality protein.

Why is protein so important? Proteins make up hair and muscles, and other body structures. Proteins form enzymes and hormones, and play an important role in our immune system and in the acid/alkaline balance in our body.

Carrie Dancey, RHN

Sources:
Murray, M. The Encyclopedia of Healing Foods. 2005.

When we are stressed out, our body goes into fight or flight mode, which is designed to help us steer clear of danger. Our heart rate and blood pressure increases to help more blood to the body organs like the brain, muscles and heart, allowing us to “fight or run away”.This occurs because of hormones the body, including the adrenal gland, secretes, and is a normal response to stress.  When stress becomes chronic, the adrenals are constantly secreting cortisol and other hormones into our body, which can affect our overall health. According to Head & Kelly, “a substantial contributor to stress-induced decline in health appears to be an increased production of stress hormones and subsequently decreased immune function.” So, stress does affect the health of our body.

Our adrenal glands are under a lot of pressure when we are constantly stressed out, and it becomes important for us to support them. There are many different foods that can help support the adrenal glands, and so if you find that you are under a substantial amount of stress, try including some of these foods into your diet:

• Asparagus and leafy greens
• Legumes (beans, peas and lentils-specifically lima beans and soybeans)
• Okra (throw some in with your vegetable stirfry)
• Mushrooms
• Olive oil
• Onions
• Red Bell Peppers
• Sea Vegetables and sprouts
• Brown Rice, Brewer’s Yeast, Flax, Wheat germ and bran
• Blueberries, grapefruits, lemons, oranges, strawberries
• Coconut
• Figs and prunes
• Tuna and salmon

References:
Head & Kelly. Nutrients and Botanicals for Treatment of Stress: Adrenal Fatigue, Neurotransmitter Imbalance, Anxiety and Restless Sleep.  Alternative Medicine Review.V14:2. 2009
Marieb, E. Essentials of Human Anatomy and Physiology. 7th edition. 2003.
Balch. Prescription for Nutritional Healing.

Goodluck with the rest of your season boys!

Upgrading Meals

A very simple way to improve overall health, behaviour,  mood and generally improve nutrition is to look at what you are eating everyday and upgrade individual ingredients to higher impact versions. It is also one of the most effective ways to enhance sport performance.

Let’s focus on one of the most common types of food most of us love to eat: breads, wraps, pastas and even rice. This is actually a remarkably easy area to make shifts that can profoundly impact how we feel, move and perform throughout each day.

Many of us have heard that we should reduce or avoid white sugar, but often we overlook a very significant ingredient that is just as important to reduce: refined white flour or enriched wheat flour. Our body actually process white flour in a very similar way as it does white sugar, it breaks it down into sugar. This ingredient can have an effect of suppressing the immune system and lacks all the beneficial nutrients that the body requires. It is an anti-nutrient, meaning that it pulls nutrients out of the body to get processed.

Here’s how to upgrade this ingredient in some of your regular meals:

• • Breads: First, look for whole grains on the label, it should specifically say “whole” before each grain listed. Second, look for sprouted grain breads which are easier to digest. Simple bread with fewer grains are easier to digest then most complex breads such as the 12 grain varieties.
  • Wraps: Similar to the breads, look for whole grain or sprouted grain varieties. Sprouted grain wraps which are actually easier to digest, also retain more nutrients than traditional wraps. 
  • Pasta: Most brands of pastas are made with refined white flour, so consider replacing these with Soba noodles, brown rice noodles or whole grain varieties such as spelt, kumat, or buckwheat.
  • Rice: Traditional white rice as been stripped of most of it’s fibre and nutrition. A more nutrient dense choice is brown rice. It has a heartier, nuttier flavour and is a simple, fibre rich, substitute for any rice based recipe.

Whole grains generally have significantly more nutrition and fibre than products using refined flours (anything “enriched is refined). Work with one new ingredient at a time and take simple steps to upgrade your meals. Remember, the concept of upgrading meals applies to the entire family whether you are an elite athlete or you simply exercise for pleasure and fitness.

• Breakfast in Bed: Whip up some of our delicious fruit dips and serve those to mom in bed.  Try our Chocolate Avocado Mousse, Yogurt Fruit Dip, or Chocolate Spread and cut up her favorite fruits to dip in!
• Natural Body Care! Some of our favorites are Hugo Naturals, Rocky Mountain Soap Company, and The Beehive.
• Shop at Riva’s Eco Store for great naturally made and environmentally friendly gifts!
• Schedule a family day and do what mom loves to do; go for a hike, a walk, a bike ride, or dig out those board games and just spend some time together.
• Sign up the family for a Raw Chocolate Making class at The Light Cellar and have fun creating your very own chocolate from scratch!
• Order our LOVE YOUR BODY LUNCHBOX COOKBOOK for a whole foods resource that mom can use to create delicious lunches!
• Does your mom love flowers? Visit a local garden center and pick up some plants that can be planted outside so she can watch her gift grow over the summer.
• A herb grower starter kit. Visit this great website for information on how to help mom get started! Or, if mom is interested in gardening, sign her up for an Introduction to Permaculture: Small Space Gardening through REAP Calgary.
• Take mom out for breakfast, lunch, or dinner at one of the yummy local natural restaurants, like The Coup.

Mental wellness can be affected by many things in our environment including stress, hormone changes, balance of brain chemicals, stimulates, exercise (or lack of exercise), changes in weather including hot or cold spells, and even chemicals we may be exposed to. The brain is a body system, and can be affected by nutrition. According to Balch, “Foods greatly influence the brain’s behavior…The levels of brain chemicals called neurotransmitters, which regulate our behavior, are controlled by what we eat, and neurotransmitters are closely linked to mood” (315).

What are some ways to support mental wellness?

• It is very important to get a good quality and full night’s sleep. According to a Harvard Medical School Publication, “neuroimaging and neurochemistry studies suggest that a good night’s sleep helps foster both mental and emotional resilience, while chronic sleep disruptions set the stage for negative thinking and emotional vulnerability.”
• B Vitmains are essential for the functioning of the nervous system and the brain. Include whole grains, legumes (lentils and beans), nutritional yeast (use it in place of cheese in casseroles, or sprinkle on popcorn!), chicken, and a variety of vegetables (including peas and spinach). B Vitamins can help us deal with stress.
• Magnesium supports the transmission of nerve impulses, and is the “calming” mineral. Sources include nuts, legumes, whole grains, dark leafy vegetables, seafood, and cocoa.  Calcium also aids in muscle relaxation and helps support nerve functioning, so be sure to include foods like yogurt (dairy), legumes, and greens.
• Omega 3 fatty acids help support brain function. Include salmon, flaxseeds, hempseeds, chia seeds, and walnuts in your diet.
• Exercise can help elevate the mood, so get out and get active! Join a walking or running group, try a yoga class, and be sure to grab a friend as exercising is always easier when you have someone to do it with!
• Watch for food additives, including food dyes, artificial sweeteners, and artificial flavours, as hundreds of food additives are added to the foods we eat and may affect concentration.  Be aware of food labels.
• Eliminate common food allergens and then slowly add them back into your diet one at a time to see if they affect mental health.  Common allergens are foods like wheat, milk, eggs, beef, corn, sugar, chocolate, soy, and nuts. Each person will be different, so keep a food diary to record your reactions to these foods.
• Gluten is a protein found in wheat, rye, barley, kamut and spelt, and often has contaminated oats. People who are sensitive to gluten may notice changes in their mental health status if they are allergic to it.  Gluten affects the intestines and absorption of nutrients.  Talk to your health practitioner if you think you may have a gluten intolerance.
• Do eat frequent meals and snacks to keep blood sugar levels in balance. Many people experience mood changes related to blood sugar levels, so keep healthy snacks available to prevent the highs and lows. Include protein, whether it is chicken, fish, or legumes, at meals, and look for high fiber snacks.
• Avoid simple and refined sugars and instead try to get more fruits and vegetables. Added sugar can stimulate the mind so read those labels and avoid foods with added sugars.
• Find what relaxes you, whether that be sitting down with a good book, talking a walk outside, or enjoying a long bath. Do things that make you happy and that give you joy!

Visit the Canadian Mental Health Association website for more information about getting help for specific mental health issues.

Sources:
The Canadian Mental Health Association
Balch, P. Prescription for Nutritional Healing. 3^rd edition. 2000.
Sizer, F. & Whitney, E. Nutrition: Concepts and Controversies. 9^th edition. 2003.
Harvard Health Publications

Did you know that almond butter is more nutrient dense than peanut butter? In fact, per serving, almond butter contains more calcium, magnesium, potassium, and beneficial monounsaturated fats that peanut butter (Beck). Also, most peanut butters have added sugars, whereas almond butter is usually made with just crushed almonds.

Choose an organic raw almond butter to ensure that high quality almonds have been used to make the nut butter. Nut butters should only contain the nuts themselves and no other ingredients. Check the ingredients list on a regular jar of peanut or almond butter and you’ll be surprised what is listed; often sugar is added for flavor, along with hydrogenated vegetable oils, maltodextrin, mono and diglycerides, and salt. Choose almond butters that have been made from almonds; nothing else added.

A great brand that I have used is MaraNatha nut butters, as well as Nuts To You Nut Butters.

Want to use almond butter in a smoothie? Give our Chocolate Almond Protein Smoothie a try! Do you use almond butter? We’d love to hear from you!

Carrie Dancey, BA RHN
References:
Beck, L. Foods That Fight Disease. Penguin; Toronto: 2008.

Well, considering the body is around 60% water, it plays a very important role in our health.  Water is the main component of almost all bodily fluids, like tears, sweat, blood, lymph, digestive juices, and urine, and it is involved in almost every bodily process, from digestion, absorption and the elimination of wastes, to circulation.

So how much water do we need?

Each person requires different amounts of water, and it can depend on where you live, how active you are, and it can even depend on the type of diet you eat. And remember that when you are thirsty you are already dehydrated, so it is important to drink water throughout the day to ensure you stay hydrated.

Most of use require 2-3L of water a day, but this amount is increased for those who are involved in sports or intense exercise, or those who live in hotter climates. We often do not drink enough water, and so our challenge for you is to become aware of how much water you are drinking: write down how much water you drink on a typical work day and compare it to how much you drink on a weekend day. Are you getting enough? Do you often feel thirsty? Are you replacing the water you’ve lost when you sweat during that long run? If you aren’t drinking enough, make it your goal to increase how much water you consume; trying adding an extra glass of water in the afternoon and see how your body responds.

Athletes are especially susceptible to dehydration, and if they are not consuming enough water it can affect performance.

What else can you do to increase how much water you are consuming? In the summer months eating foods with high water content, like watermelons and tomatoes, can help keep you hydrated, while during the winter consuming warm herbal teas will help keep your water levels up!

Water for the Soul?

I read an interesting quote today from Elson M. Haas, Medical Doctor and author of one of my text books called “Staying Healthy with Nutrition: The Complete Guide to Diet and Nutritional Medicine,” on water:

“Anything that nourishes can heal, but among all nutrients-perhaps all substances of any kind-water is unsurpassed in its ability to heal….and the mere sight of water, a mountain lake or ocean tide-can ease the pain of psychological wounds.”

This quote got me thinking about another side of water, and how it not only benefits the body but the mind too. How many of us have spent countless hours at a lake or in the ocean enjoying water? It brings family and friends together. A serene lake can calm the mind, and a raging river can bring excitement as we raft down it! How fun it is to jump through a sprinkler in the hot summer months? How relaxing is a nice hot bath with soothing music? Water really plays an important role in our entire life, and yet it is something I rarely give thought to!

My goal is to increase how much water I drink on the weekends, something that I often neglect; my plan is to take a water bottle with me as I am on the “run,” giving me no excuses to not to drink my water! What about you-are you getting enough water?

Carrie Dancey, BA RHN