Blue light blocking glasses... do they actually help?

To the chagrin of my husband, I started sporting a new “style” about 3 weeks ago… and, no, not my greying hair!  That’s another story.
 
Rather, I started wearing orange blue light blocking glasses around the house, from after dinner until bed.  They are quite unattractive (I went for a cheap pair… there are much more stylish ones out there), and he finally asked the other night, “so… is this look forever?”
 
The answer is yes.  At least for now.   Unless new research comes out that suggests differently...
 
I have been a poor sleeper for years, and after doing a great deal of research for a recent presentation on sleep, I finally started taking seriously the whole host of health issues* related to lack of sleep.
 
I hunkered down and started making some real changes.   One of those changes were the blue light blocking glasses.   I know we’ve all heard of them, but do they work?
 
What is blue light?
Sunlight is made up of red, orange, yellow, green, blue, indigo and violet light, and when combined, it becomes the white light we see.   Each of these colours has a different energy and wavelength, with blue at one end of the spectrum (short wavelength / more energy) and red on the other end (longer wavelength and less energy).
 
Are there any benefits to blue light?
Absolutely.  Blue light is critical during the day because it helps regulate our circadian rhythm, which controls our sleep/wake cycle, our metabolism, secretion of hormones and a host of other things.  Blue light also boosts our alertness, our moods and our cognitive function. 
 
It’s when we get into the evenings that blue light can become an issue.  
 
The not so good...
When the sun goes down, darkness triggers our pineal gland (inactive during the day) to start secreting melatonin, preparing us for sleep.   Before the advent of artificial light, our sleep and wake times were dictated by sunrise and sunset.   

But of course nowadays we are bombarded by artificial blue light in the evenings, with our screens as well as LED lighting – energy-efficient, yes, but not health friendly.  The LED lights give off a great deal more blue light than our old, trusty incandescent light bulbs.  And more than halogen bulbs as well.
 
Studies are showing this artificial blue light upsets our circadian rhythm (natural wake/sleep cycle) by reducing the secretion of melatonin – the essential trigger for sleep onset.  In fact, it can disrupt our sleep cycle by up to three hours.
 
How to protect yourself from blue light at night
Well… the best way would be to avoid any screens and surround yourself with natural candlelight in the evenings.  Obviously not happening.

Other ways:

• avoid bright screens at least 90 min before bed 

• turn on the nightshift option on your phones, ipads and computers (or install an app such as f.lux)

• go back to incandescent light bulbs (if you can find any)

• avoid using a night light, if possible.  If not, find a red one (a red Christmas tree bulb will work).  Red light has the least power to shift circadian rhythm and suppress melatonin

• And/or... wear blue light blocking glasses

Blue Light Blocking Glasses
As usual, there is conflicting information out there regarding these glasses.  Dave Asprey from Bulletproof (note he has his own line of glasses called TrueDark) says that we should be wearing glasses with red lenses to block out both green and blue light rays; most others say that an orange/amber lens is all you need (at least for night).   And of course there are a few who say this is all nonsense ;-)  

But there have been enough people who swear that their sleep has changed for the better by wearing these glasses (yes, anecdotal evidence for sure).   Not only that, they say their eye strain has decreased substantially.   

What is evident is that our prolonged exposure to artificial blue light is not natural, and we are being bombarded by it.
 
So I am playing it safe and wearing my orange glasses around at night.   I opted for an inexpensive pair of Uvex glasses that came recommended ($20).  They definitely aren’t the most comfortable (or attractive, as I’ve mentioned), but they are serving their purpose.   I think.  When I am feeling a little more flush I may splurge and buy a pair of TrueDark glasses.   

Of course, this is just one of many suggestions to enhance the sleep of those who struggle.  There are many more sleep tips, some of which I include in my blog titled Sleep 101.   One additional recommendation is getting early morning sunlight exposure, sometime during the first two hours after sunrise.  No sunglasses.  Even a few minutes of natural light helps reset our circadian rhythm for both the day and evening.   Unfortunately, this doesn't work by simply looking out a window.  
 
So - the big question - am I sleeping better?   
And unequivocal yes!   Do I credit my glasses?   It's hard to tell.   I have been implementing almost everything on the list in my Sleep 101 blog, as well as going outside for a walk first thing every morning to get the early morning sun.  All I know is that something is working :)
 
In the meantime, thank you so much for your inspiring responses to my most recent eblast titled, "What will you do differently?"   As promised, I've included the responses at the bottom of this email. 

I hope you are all coping and staying healthy.   And as always, please don't hesitate to reach out if you want to chat about taking your health to the next level.  

Sweet dreams :)

gillian

*Sleep studies have shown links between lack of sleep and cancer, diabetes, weight gain, cardiovascular disease, alzheimers, anxiety and depression.

What will you do differently...?

I will never take for granted getting together with the people I love in person EVER again - repeat that...ten times over ; ); Be grateful for all that I have; remember the new mindfulness; indoor fitness and cooking routines I was able to develop when there's no distraction; not shake hands regularly (and definitely wash hands more and better); not judge people for wearing masks (or whatever other people do that is/was a mystery to me); be grateful for all the choice we have; enjoy my own company; Your email provided the opportunity to take the time and really think about the impact of this situation... creating a list is exactly what I need to execute; an excellent exercise to help us be better neighbours and global citizens; Reset 2.0 with my commitment to Jesus; Stay close to family members far away; Build the new extended family that Cameron brings to our family; Maintain my health through diet and exercise, and remain active; Practice daily gratitude; Let people (all people) know they matter (by sending intentional, positive energy and thanks towards everyone that  I come into contact with - even the arse holes ;-); Free myself from old grievances and resentment (Doing this for me also releases others from that energetic bind); Pause - when communicating with my precious family - then Respond from love (instead of reacting); Move my body daily (walk, yoga, qigong or other ); Say yes when I mean yes...and No when I mean no (giving myself permission to change my mind); Be a light in at least 1 person’s day; View the accumulation of money as a vehicle to give more generously to those in need;Listen, really listen when people speak....then reflect back the kindest version of what I heard.  Clarify if uncertain of their intention; Commit to a volunteer teaching role; I have to say holding gratitude for “freedom”; to enter my apartment without wiping down my door handles and keys and phone each time, to take an elevator with a load groceries or laundry over the stairs for the simple luxury of a safe lift, to walk the dog and not be preoccupied and tense about my social distancing or feeling uptight because others are lax .. the freedom to shop for groceries when I want and not pre order 2 weeks in advance and receive 30% less than I hoped and lastly, the freedom to work - I have lost my livelihood and wonder when we will get back. I remind myself daily that we have the easy job – in that we have to “ sit /stay “ like a good dog!; My one thing I will do differently is “not” stress so much about dinner.

Covid 19: What will you do differently after it's over?

Yes, it’s been a while!  I hope this email finds you safe, secure and healthy.

I confess I’ve avoided adding to the melee of advice we have been receiving over the past few weeks, whether it be through emails, social media or the news.   I have found it all a bit overwhelming and made the assumption, rightly or wrongly, that you have found it overwhelming as well.
 
But something in yesterday's Globe and Mail not only resonated with me, but inspired me to stop and reflect.  It was a letter to the editor, in response to Elizabeth Renzetti’s article in Saturday's Globe.  And I thought I would share.  

The letter to the editor was as follows:
 

Re: Nothing will be perfect again and that’s just fine (Opinion April 11)

Ten things I’ll do after COVID-19:

I’ll wash my hands more often.  I’ll stay home if I’m sick.  I’ll get vaccinated.  I’ll thank people working at the grocery store.  I’ll donate more.  I’ll support a basic income.  I’ll want better care for seniors.  I’ll value science.  I’ll recognize the efforts of front line workers.  I’ll be very grateful to be Canadian.  
Reinhart Reithmeier, Toronto

 
That got me thinking… what ten things will I do differently?   More importantly, what ten things will I commit to doing differently (some things are easy to say and difficult to follow through).
 
I’ve included my list below, and my challenge you is this:  Make your own list, put it away until this is all over, and then pull it out.   And commit.
 
My list of ten things I’ll do after COVID-19:
I will wash my hands more often and for longer.  I will check in with friends and family more regularly.   I will do more virtual get togethers with friends far away.  I will invite neighbours over for tea.  I will recognize the effort of frontline workers.  I will go to the grocery store less.  I will grow a vegetable garden.  I will walk more.  I will say “I love you” more.  I will give more of my time to those who may need a helping hand.

What about you  - what will you commit to?    I would love it if you could share your list with me... it would be so inspiring to send out a post with a long list of what people are going to do differently once this is over.  Often sharing with others generates action.

In the meantime, as always, I am available for online nutrition coaching via Zoom, FaceTime or phone, and will be donating a portion of every dollar to both The Stop Food Community Centre and the Regent Park Food Community Centre.   

I am also considering taking my business to the streets/trails 😀.   For those of you in, or close to, the neighbourhood of Yonge and St. Clair, Toronto, I am creating a one-on-one, early morning "Walk and Talk Wellness Reset" program, which of course will respect social distancing rules.   Stay tuned for more details.

Best wishes to you all with whatever situation this new reality finds you in.   

As always, thanks for reading :)

gillian x
PS - if you are a frontline worker, thank you for everything you are doing.  

Stress in the Time of Corona

I started feeling unsettled a few days ago, and by last Friday morning (which seems like a lifetime ago) I could feel the weight on my chest gaining some serious momentum.   Of course I knew what had triggered it (!), but I didn’t know why.  Maybe it was simply the fear of the unknown.  I just knew I was spiraling downwards, and couldn’t focus on anything else.  
 
So I decided to test a number of the calming strategies I preach to others.  And during one of these “strategy sessions”, it dawned on me that it might be helpful to share, given our situation.
 

Cortisol and our immune system

Basically, my body had gone into “fight or flight” mode… a state of high anxiety signalling high cortisol levels (usually paired with high blood sugar levels).   There are a number of repercussions relating to these two things, but the biggest one for me was the impact it could have on my immune system.   The more stress on ones body (in this case psychological), the more our immunity goes down.
 
Now I’ll be honest - you will see below that it took me a while to figure things out, and that’s part of what I wanted to share.   Different things work for different people.  And sometimes you have to throw everything at it until something sticks.   In other situations, it's a combination of things that eventually (hopefully) work.

These strategies are all supported by studies with respect to their effectiveness, and although some work in the short term, they are all ultimately practices you might want to consider engaging in on a longer term basis… at least the ones that resonate with you.   Think of them as lifestyle changes.  
  
 
Meditation

The first thing I did was meditate.   Three years ago I would have scoffed at this idea.   But the fact that some days I honestly feel I suffer from undiagnosed attention deficit disorder, as well as serious sleep challenges, meditation has been one of the best things for me.   And I always say – if I can do it, anyone can do it.
 
If you are at all interested in trying, listen to this YouTube clip (I apologize for the swearing in the intro - that Joe Rogan!).   If you are short of time, just listen from 21:20 to 23:10.   Otherwise, listen from 10:28.   It's Joe interviewing Sam Harris and Dan Harris - both individuals heavily involved in the meditation field.  In the most basic terms, mindfulness meditation isn’t about notthinking, it’s about being able to bring yourself back to the present when you do start thinking.  And then not beating yourself up over it.   Because thoughts are inevitable.

I've included a list of meditation apps at the end.
 
Having said all that – I didn’t feel any better afterwards!   Hey – some meditation days are better than others.
 
Breathing exercises

So I did a breathing exercise.   There are so many options, but often I am a bit lazy and do the most accessible type,  belly breathing (also known as diaphragmatic breathing).  Basically, sitting or lying down, deep breathing into your belly (rather than your lungs), with your hand on your abdomen to make sure your belly rises and falls.
 
Doing this a few times daily can literally move you from fight or flight (high cortisol) mode,  into rest and digest, supporting your immune system.   It’s also great to do before eating if you are feeling anxious, as it helps with digestion and ultimately increases nutrient absorption - again, enhancing immunity.
 
Another method is Dr. Weil’s 4-7-8 breathing technique.   I will often do this just as my head hits the pillow at night, and/or when I wake up in the middle of the night.  
 
Net net - I was feeling a bit better, but definitely not in a frame of mind to sit at my desk and get anything done.
 
The importance of early morning sun

So I put on my walking shoes.   It was 7:45am – I had planned to do a workout late in the day but realized that I needed something now.  I also knew that being outside for at least 30 minutes during the first two hours after the sun rises can have a very positive effect on resetting ones circadian rhythm.  It helps reset our cortisol levels as well as helps us sleep better in the evening.  In other words, those first rays are hugely restorative (IMPORTANT:  don't wear sunglasses if you are out in the first part of the morning, at least for the first 30-40 min.  Click on this link for a full explanation).  
 
The healing effects of walking in nature

I chose to walk through Mount Pleasant cemetery, surrounded by lots of trees, in an attempt to do some forest bathing (don’t fret - my clothes were on!).  Better known as shinrin-yoku, it's described in detail in The Nature Fix,  an excellent book about the healing effects of nature, including decreasing stress and strengthening our immune system.  Many studies have been done that show an actual increase in our body’s natural killer cells, essential for containing viral infections and killing cancer cells.  The Japanese lead the charge in this belief, backed up by science, that nature heals. 
 
Movement

No, this wasn’t a rigorous walk, but it didn’t matter.   My body was moving, I was outside in the fresh air and it was making me happy… three things that help reduce stress.    

Now I know it’s presumptive of me that people have the flexibility to go out for an early morning walk, especially before work.   Further, people don’t often have the luxury of going out for walks when they need it most – during their busiest, most overwhelmed states.  This is where a bit of creativity and flexibility comes in. 

Can you walk (or cycle) to work instead of taking the subway?  Especially now, if you aren't working from home yet.  I can’t tell you the number of people I’ve spoken to whose walk times would be almost identical to their commute times (without the angst of whether the subway is going to have any slowdowns or not).  Or perhaps you could get off few stops early?   What about driving?   Any chance of parking a bit further away and walking the remainder?   

Janet Omstead's The Play Book is a great resource on how to creatively incorporate movement into our daily (busy) lives.
 
Connectedness

So, I’ll be honest – I was definitely feeling a bit better after the walk but I hadn’t gotten to the bottom of my angst – I’d meditated, done some breathing, walked in nature, experienced the morning sunlight – and still not much progress.   Until I walked into a coffee shop…
 
Warmth, people sitting and chatting, respecting the one metre rule, music in the background.  Simply, life as usual.  The weight on my chest completely disappeared.   And I realized what I was missing - human contact.   I had been working at my desk, getting hourly updates from my husband on the state of things wrt the virus, and my negative thoughts were taking over. 

Sadly... that was on Friday.  Based on todays news, I'm not sure the coffee shop fix is realistically available to us.   So what can we do to maintain human contact?    Two ways immediately come to mind:

1.  Go for a walk - either with a friend and respecting social distancing, or, chatting on the phone while you are walking.  Am I being irresponsible suggesting going for a walk with someone?  Perhaps - it's hard to tell with these constant updates.   But so far I haven't heard that we are banned from going outside and getting fresh air!   Just do all the precautionary things that you are being told to do every time you leave the house.

2.  Turn to technology - I can't believe I actually am suggesting this!  But, desperate times call for desperate measures.   I'm specifically referring to platforms such as Facetime, Zoom GoToMeeting, Skype, etc - anything where we can actually SEE the other person's face.  There is something about facial contact that truly gets to the core of being connected, and it's the next best thing to being side by side.

What am I doing today?  Going for a walk right after I post this :).  For me, right now, I need connection.  But you might crave something else.  Whatever it is that will bring you peace of mind in these stressful times, know that your health depends on it.

Happy thoughts,

gillian x

*with credit (and apologies!) to Gabriel Garcia Marquez

Meditation app suggestions:
Calm
Headspace
Ten Percent Happier
Waking up
Insight Timer (free!)

Anatomy of a Smoothie

Smoothie's get a bad rap.   And yet the benefits go far beyond  "they are good for me".   Think food waste management, financial savings, convenience and of course, health.

So before your eyes glaze over, at least look at the list of benefits below, which highlight how smoothies have much more depth than we give them credit for.   
 

Reasons I love my smoothie

• Uses up vegetables and fruit that are "on the verge"

• Leftovers serve as an easy pre-made snack during the day

• Knocks off MANY of the 7-9 servings of vegetables and some fruits we should be having a day

• Provides essential vitamins and minerals our bodies desperately need, that we may not get otherwise (for example, did you know kale is good for our eyes, with its high lutein content?)

• Utilizes "food" I would be otherwise throwing in the organic bin, such as cilantro and parsley stems, and broccoli stalks

• Uses up vegetables and fruit that I have previously frozen as they were "on the verge" and I couldn't use them up immediately

• There is NO recipe to follow!!!   You can add whatever you want.   

• It's FAST to make in the morning, 

• It's portable!  A road trip staple for me (as are my mason jars)

So what do I consider essential ingredients?

For me, personally, at it's most basic (when the fridge appears empty), I always seem to have the following:

• Greens (could be frozen, as I will freeze greens that are about to go bad)

• A fat*.   This is KEY:  either half an avocado (my "go to", as it acts as a thickener), or hemp seeds, chia seeds, or some other fat such as nuts, dairy or coconut oil

• Banana (frozen if I don't have fresh) or frozen fruit/berries or an apple or pear or orange... just something to sweeten it a bit

• Water 

*We always need a fat, as this ensures the maximum absorption of fat soluble vitamins (A,D,E,K) from the other vegetables and fruits.

If my fridge and cupboards are full, the smoothie could include many of the following:

• Variety of greens* 

• Half an avocado 

• Carrot + celery stalk

• Celery leaves

• Beets

• Cucumber

• Parsley and/or cilantro

• Stems of parsley or cilantro, or a broccoli stalk

• Fresh ginger

• Fresh turmeric (add freshly ground black pepper if using... this makes the turmeric nutrients bioavailable (as does the fat))

• Fresh herbs, such as rosemary (its good for your brain), mint or basil

• Hemp seeds and/or chia seeds

• Freshly ground flax

• Yogurt, kefir or a splash of nut milk (on occasion)

• Water

• Ice cubes if you want it cold (I don't bother)

*Greens could include:  swiss chard, kale, spinach, beet, turnip, dandelion, arugula or any type of lettuce.

I could get into all the minerals and vitamins and other benefits about the above ingredients, but I know how my eyes glaze over when I see too many lists (I've already given you three)... suffice to say you are getting lots of nutrients.   If you would like specifics, reply to this email and I will be happy to provide :)

In the meantime, here is a detailed list you can download and print off for suggested ingredients (broken into categories).
 

The biggest challenge?  

Finding enough protein.   Feel free to add protein powder, but for me that ruins the taste and in my mind, life is too short to eat things that taste bad. 

Hemp and chia both contain protein, but not even close to the 25g or so that we should be getting. 

So if I'm not pairing the smoothie with an egg or other protein alongside, I will usually add a combination of hemp, chia, nuts/seeds (it kills me to do this though, as I'd rather just eat them), nut milk or plain greek yogurt.   On that note, if you have any other protein ideas, please share.

Finally - it's fast.   I can whip one of these babies up in under five minutes.  Seriously - what is NOT to like about them?!   Ha!  My mum will for sure respond to that question, but she is coming around ;-)  Add more fruit if they seem too green for you. 

At least try it... you might like it 😉.

And as always, please don't hesitate to reach out if you want to chat about taking your health to the next level.  

By the way, I have been doing a number of presentations/talks over the last year, both to businesses and to smaller groups in people's homes.    Revive and Thrive: Why Food Matters and Sleep:  Going Under Cover are two very popular ones.   If you are interested in speaking with me further about this, check out this link to my web page, and then send me a note (reply to this email or contact me through my website) if you would like to find out more details.

Thanks for reading :)

gillian

Lessons from Michael Pollan

I'm feeling that feeling again... the one where I suddenly feel overwhelmed with nutrition and lifestyle information on how to live my life, all of which I MUST do immediately in order to get healthy, stay healthy, be happy, be less stressed, live longer, sleep better, set better goals, meditate more effectively (is that an oxymoron?!)  and then all will be well.   

And I'm assuming if I'm feeling this way, then many of you might be as well.   So I want to share with you a few "go to's" that might help.

First and foremost, read a few pages of Michael Pollan's book (one of many) titled "Food Rules:  An Eaters Manual".    Written in 2009, he was, and still is, ahead of his time.   Case in point:  he is now writing about psychedelics.

Pollan coined the phrase, "Eat food.  Not too much.  Mostly plants.", which is the basis for Food Rules.

A sampling of his rules are as follows:

• Don't eat anything your great grandmother wouldn't recognize as food

• Eat all the junk food you want as long as you cook it yourself

• Avoid food products containing ingredients that a third-grader cannot pronounce

• Eat only foods that will eventually rot

• It's not food if it came through the window of a car

• If it came from a plant, eat it; if it was made in a plant, don't

• Eat mostly plants, especially leaves

• Eat your colours

• Milk is a food, not a beverage

• Make water your beverage of choice

• Don't ingest food made in places where everyone is required to wear a surgical cap

• Avoid sugary and starch foods if you are concerned about weight

• full list here

In the same vain, there is another article recently written in the NY Times, titled, "How to Be Healthy, in Just 48 Words", by Yoni Freedhoff, an obesity doctor and professor of family medicine at the University of Ottawa.   Among other tips, he includes:

• Cultivate relationships

• Replace saturated fats with unsaturated if you can

• Nurture sleep

• Exercise as often as you can enjoy

• Minimize ultra-processed food

He referenced a study in his article, comparing two different diets:  Low Fat/High Carb (such as in traditional societies such as Okinawa, Japan) vs Low Carb/High Fat (ketogenic, etc) within the context of obesity, diabetes, cardiovascular disease and cancer.

Both "camps" have their studies to back them up, their followers and their differences.  But what do they agree upon?

• With a focus on nutrient quality --> good health and low chronic disease risk can be achieved for many people on diets with a broad range of carbohydrate-to-fat ratio

My point is this - don't get caught up in the fine print or the "right way" of approaching things.   Once you start going down that rabbit hole, you will throw up your arms in distress and overwhelm.   

Get back to basics, as per both Michael Pollan and Yoni Friedhoff.

And remember... it's a lifestyle change.   Whether it's about food, sleep, stress or movement, we often intuitively know the steps we need to take.   But those steps need to be achievable so you can keep them in the long term.

Choose wisely and trust your gut ;-)

On that note, should you need help figuring out where to start, help getting to where you want to go, or help understanding how everything is interrelated (food, sleep, movement, stress, relationships, etc), reach out.  I'd be happy to help.

In the meantime, as always, thanks for reading :)

gillian xx

Five powerful suggestions for 2020 and beyond

Happy 2020!  Hopefully exciting times are on the horizon for us all, although the start of a new year can be a bit anxiety inducing for many.  On that note, I really wanted to touch on five things I feel are truly important in our lives, and that are accessible to all of us... regardless of the resolutions we may or not make.

Listen more

As a society, we seem to have stopped listening.  Instead, we all seem to be in such a hurry to get across what we think.  When was the last time you spoke with someone and you walked away, truly struck by the intensity with which that person listened, and the questions they asked, based on what you were saying?   How did it feel?
 
And when was the last time you truly listened to someone, without jumping in at the first possible moment to share your views?   Or to give "solutions."   More often than not, people aren't looking for solutions... they just want someone to listen to them, to hear them.  This recent First Person story from The Globe and Mail is an excellent example.  
 
Listening breaks down barriers.  It’s also an art, and takes practice. One has to be fully present in order to listen to someone else - we can’t be formulating our own ideas while someone else is talking. 
 
I love this excerpt by Steve Chandler, a consultant, life coach and public speaker: 

“Listen for the value in what someone else is saying before you communicate back. Listen for the merit. Do not listen as a prosecuting attorney would.  Listen for the gold.”

We might even learn something :)

Judge less

We all judge others.  Our biases are so engrained and it’s hard to change them.   But it’s not impossible.
 
Two things come to mind… the first is a personal story from a few years ago that I regret to this day, regarding someone fairly new in our neighbourhood who was being maligned by others.   I had seen but never met this person.  Visually, she was different, plus she never seemed very approachable.   Because of what others were saying, combined with these two things, my contact with her was a simple smile when I passed her on the street.

And then I met her.  She was/is a warm, kind and generous person.  And what was being said about her wasn't true.

To this day, I am ashamed of my pre-judgements in this situation, both based on what others said, as well as my own.  The silver lining is that it drove home a really important message.  Be open and non-judgemental.  We are not going to like everyone, and not everyone is going to like us.  But that doesn't give us the right to judge others - it hurts.  

The second example is about fat shaming.  Latoya Shauntay Snell wrote the following article, I’m running 10 marathons this year and I’m still getting fat shamed.  The title says it all - it’s a stunning (and incredibly distressing) side of human nature. 

We can do better.

Less Stuff

Do I really need that special kettle for my coffee?  The one that turns off at the perfect temperature so as not to burn my freshly ground and roasted beans?  The kettle where the water pours from the spout in a way that is gentle on those said beans?   NO, I don't!  But would it make me happier?   Interesting question... watch this TED Talk, What Makes a Good Life:  Lessons from the Longest Study on Happiness to find out.  Or this one, titled The Surprising Science of Happiness.   (Spoiler alert - the answer is no ;-)

Maybe it’s a growing older thing, but I just shake my head at all the “stuff” I coveted when I was younger (and sadly still covet at times).   The good news is that I tend to come to my senses before making the purchase.

If nothing else, think hard before you buy more stuff… do you really need it?  Will it make you happier over the long term? 

More gratitude… a slightly different angle

It’s interesting when certain things you’ve heard before, often many times, finally sink in.  Sam Harris  spoke recently about being in his car, stuck in traffic, late for a meeting, and how frustrated he was getting.  And then he thought about all the people in the world who would do anything to be in his situation… stuck in a car in traffic late for a meeting.   As obvious as that is, for some reason this really resonated with me.   

Now, any time I am frustrated, irritated, impatient - whatever – I try to catch myself and think about how many people would do anything to be in my shoes, right now.  

Yes, possibly a backhanded approach to gratitude (comparing oneself to others), but more often than not it makes me stop in my tracks and completely changes my outlook.   And in turn, it takes the focus off of me and puts my focus on others.
 

Connect more
 

I heard recently that a homeless person hears their name spoken by someone else on average 3x per year.   I don’t know where that stat came from, or how accurate it is.  But think about that… even if it’s more than 3x/year, how often would someone living on the street (or in a shelter) be called by their first name?  

Everyone deserves to be acknowledged – with a smile, a touch, a name, eye contact… or a short conversation.

So the next time you are walking by someone on the street asking for money –  think about really seeing them.  Maybe stop and talk to them.  And then listen :)   Perhaps even ask them their name, and then use it the next time you walk by.

Coincidentally, I had a long conversation this morning with a gentleman named Stanford, who is homeless.   We happened to be volunteering in the same food kitchen.  Stanford has lived on the street for years, all the while working two jobs, each part time, neither of which paid enough to enable him to afford to put a roof over his head. 

He was articulate, creative, thoughtful and incredibly self aware.  And he made an interesting comment at one point, saying, "Being homeless doesn't mean we are stupid, but everyone just assumes we are."

Life lessons.   There are always opportunities, often when we least expect it, to learn, grow, listen, connect and be thankful.
 

______________

Thanks for taking the time to read this.  Hopefully something resonated... feel free to share your thoughts by responding to this email.

In the meantime, best of luck on whatever you have set out to achieve, accomplish or reflect on this year.   And if any of those things revolve around nutrition and/or lifestyle, and you would like some support, don't hesitate to reach out.  We can have a free 20 minute consult and determine whether next steps are in order.  Simply respond to this eblast, check out my website or contact me via the contact page.   

Happy New Year!

Gillian x

Love thy liver

As we head into the holiday season, we tend to give ourselves permission to indulge more than we normally would.  Why?  Because "tis the season!"   

So I thought I would catch you as the season “officially” starts, and give you a few tips on how to handle that inevitable situation... being over-served ;-)

 Top tip

Aside from not drinking as much (that really should be the top tip - just saying), we need to focus on one of the most under-appreciated and hard working organs we have - our liver.   This organ needs love!  When it isn't working properly, we suffer.

A few facts

• the liver is approximately the size of a football

• it's the only organ that can regenerate itself (good news for us!)

• the liver is literally a little factory, responsible for over 500 functions, one of the most important being to process any toxic substances we ingest or absorb

Unfortunately, our liver is working overtime nowadays - it's far more burdened today than it was in our parent's generation.   We have toxins in our water, pesticides in our food, chemicals in the air we breath, "stuff" in the medications we take, and toxins in our hair and body products, perfumes and other fragrances.  And then there is alcohol on top of all that.

And if the liver can't detoxify efficiently, the toxins (or partially broken down toxins, which can be even more dangerous) remain in our body. In addition, the liver can't perform its other essential functions properly.

What happens when we drink?

In the most basic of terms, there is an enzyme called alcohol dehydrogenase (ADH), which metabolizes (breaks down) alcohol, to the point where it's turned into other less harmful products and eventually eliminated from our body.   

The liver is only able to metabolize one drink per hour, so the alcohol will enter our blood stream and then sit and wait to be processed (that's when we get the classic side effects:  decreased brain function and motor skills, flushing or redness, decreased blood pressure, breath smelling like alcohol, etc.).

Sadly, as we age, we produce less ADH.   And for women, studies say that the hormones associated with menopause intensify the impact of alcohol on our body.   So women get a double whammy.  Men on the other hand, have substantially more ADH than women.   Sigh.   

In order for the liver to do its job effectively, so it can deal with our sometimes bad behaviour, we have to show it the love it deserves.

Love thru Food

Eat your vegetables!  As a general rule, to keep our livers functioning well on a regular basis, there are a variety of foods and herbs that support it.

Vegetables and fruit (esp berries), preferably organic (check EWGs Dirty Dozen and Clean Fifteen) to reduce the toxic load on the liver, are packed with vitamins and minerals.

Our liver has two detoxification phases, and seven detoxification pathways.  Each phase and pathway literally depends on the nutrients packed in these foods, especially antioxidants.   

Think colours of the rainbow - these vege and fruits are rich in antioxidants such as beta-carotene, vitamin C and vitamin E - all needed to help scavenge free radicals that can damage the body's cells including the hepatocyte cells of the liver. 

Eating the rainbow is also great for your gut bacteria, which depends on diversity of vegetables (tip:  remember to eat your vegetables with a fat to ensure the fat soluble vitamins (ADEK) are absorbed fully).

Finally, there are some great antioxidant supplements* on the market - I like Cyto-Matrix ACES+zinc. 

Eat sulphur rich vegetables - Sulphur is one of the key precursors to glutathione, the master of all antioxidants (produced in our body), essential to both the detox phases and detox pathways of the liver.   Try to eat more sulphur rich foods such as garlic and onions, and cruciferous vegetables like broccoli, cauliflower, rapini, kale, Brussels sprouts, cabbage etc.

Eat bitter greens -  Our liver LOVES bitter (and so does our digestive system).   Note - as a general rule of thumb, if our digestive system isn't happy, our liver probably isn't all that happy.

Include bitters in your salads (or smoothies) such as chicory, dandelion, endive, kale, arugula, radicchio, watercress or mustard greens.  Dandelion leaves, for example, act as a gentle diuretic which help encourage the excretion of toxins from the body (helping the liver out) and the root of dandelion is useful too as it helps with bile secretion, which eliminates toxins from the body and is particularly good for people with gall bladder issues.

 Love thru B Vitamins

Eat foods rich in B vitamins - they too are precursors to glutathione, the master antioxidant.  Top sources include meat (esp organ meat), seafood, poultry, eggs, dairy, legumes, leafy greens, seeds and many grains.

As for supplements,  I like AOR Advanced B Complex.

 Teas

There are some great teas such as milk thistle, dandelion, ginger, turmeric or CCF tea (coriander, cumin and fennel, which you can easily make yourself).  All are cleansing for our liver.    

Other tips

Eat before you go out  -  A healthy protein and/or fat is best, to slow down absorption and give your liver time to process

Take a B complex alongside food - helps with detox phases and pathways

Drink water between drinks - I know - obvious but always a bit of a effort.  Just do it.  It works.

Drink colourless booze - Congeners are the by products of fermentation in alcohol and are more abundant in darker coloured alcohols. Vodka or tequila, with soda and citrus/berries is always the best choice.

Have water and vitamin C at your bedside table to drink just before bed

Replace your eleytrolytes in the morning - coconut water or Ener-C are two good options.   At the very least eat a banana ;-)

Eggs for breakfast - you can never go wrong with eggs for breakfast (unless you are vegan!) as they are chock full of nutrients.  The bonus is they are high in cysteine, an amino acid important in supporting liver detoxification.

And if you are really keen, make yourself one of these liver cleansing drinks, a few times a week, or when you feel your liver needs a boost:

Liver Cleansing Drink #1

• 1 cup parsley

• 1 english cucumber

• 10 celery stalks

• 1-2" pc of ginger

Blend and enjoy :)

Liver Cleansing Drink #2

• 3 beets

• 3 carrots

• 1/2 cucumber

• 1 apple

• 1 lemon

1-2" ginger

Blend and enjoy :)

On that note, I'm hoping you incorporate at least some of these suggestions, as I'm off to warmer weather and won't be around for the next few weeks to act as your personal "liquor control board".    

Happy holidaying - see you December!

Gillian

gbwellness.ca

gillian@gbwellness.ca

*Always remember that a supplement supplements ones diet.   Plus you get what you pay for.  Great brands in general include:  Pure Encapsulations, Douglas Labs, Thorne, Cytomatrix, Seroyal/Genestra, AOR.   There are certainly more, but these are the ones I tend to stick to.   

Bloating Blues

Bloating Basics

Do you experience bloating on a fairly regular basis?  Or, just occasionally but in great distress when it hits?  I was in the second camp for a long time, thinking it was normal. 

It's not!

Most of the time, bloating is due to a build-up of gas created during digestion.  This can be caused by an imbalance of gut bacteria, food sensitivities, a lack of digestive enzymes or a combination of these factors.   Bloating can go from being a nagging irritant to an embarrassing "clear the room" problem.   

Are there certain foods that cause bloating?
Yes!  There is a category of foods called FODMAP foods (foods high in fermentable carbohydrates) found in many everyday foods, including fruits, vegetables, gluten, dairy, beans, lentils and many more.  Click here for a list of high and low FODMAP foods.  If you react to some of these foods, it could be related to a bacterial imbalance in your gut, or that your have a sensitivity to a particular food.  

Lack of fibre can also cause bloating, as fibre feeds our good gut bacteria (ie - we want this), as well as helps things move through our system.  To ensure you are getting adequate fibre, make sure you are eating a variety of vegetables, fruits, nuts, seeds, whole grains and beans/legumes.  

I'm confused...
It may seem counter intuitive, as many of the FODMAP foods are high in fibre.  It's a matter of paying attention to exactly what may be causing your issues... whether it's certain FODMAP foods or a lack of fibre overall.  How do you know if you aren't getting enough fibre?  If you are eating a lot of breads, pasta and other white processed foods (where most of the fibre has been taken out), combined with minimal vegetables, fruits, whole grains, legumes and nuts, you can safely assume you aren't getting the fibre you need on a daily basis ;-)

Even more confusing... 
If you aren't getting your fibre, and start to "clean up" your diet, including adding in fibre, bloating may occur!  Don't worry.  It's usually just temporary.  It takes your body a bit of time to adjust to increased fibre, so introduce it slowly.  But if your bloating lasts for a while, you may consider seeking nutritional help or check in with your doctor.  

Does anything else cause bloating?
Sadly, yes.  Stress compromises our digestive function, including decreasing our digestive enzymes which break down our food.  "Bad" bacteria will feed on undigested food particles and can cause bloating, as well as contributing an overall bacterial imbalance in the gut.

So where do I start?

• Keep a food journal - start to notice when you are bloating and see if there are certain foods that might be causing it. Eliminate that food from your diet and see if you notice a difference.

• Slowly increase your intake of fibre. Ideally, women should be having approx 25g/day and men 38g/day (1 c raw spinach = 2.4g fibre; 1/2 cup lentils = 7.8g)

• Decrease sugar and simple starches (highly processed foods like cereals, muffins, etc). These contribute to gut imbalances.

• Drink soothing digestive teas such as Cumin, Coriander and Fennel Tea. Peppermint and ginger are also good for digestion.

• Gentle exercise is great for bloating - yoga and walking are both ideal.

• Sit and relax when you are eating - your digestive system will thank you.

• Be calm. Yes, easier said than done. Deep breathing exercises and meditation are both great options.

*NOTE:   there could be other serious underlying issues to bloating, especially if it comes on suddenly.   If that's the case, or your bloating persists no matter what you do, see your doctor before making any changes to your diet.

Thanks for reading!   If you have any comments, or topics you would like me to cover, email me at gillian@gbwellness.ca.   Also, feel free to check out my blogs.

With gratitude,

Gillian

No more lunchbox letdown!

Lunches are a bit of a pain. At least for me.

For some reason, for most of us, breakfast is fairly straightforward, and we usually (that might be too strong a word) have some idea of what we are going to have for dinner. But lunch can be challenging, whether one has to make it in the morning before work, or, if you're anything like me, you're at home and ravenous by 12:30pm, wanting to shovel in the first thing you see.

The good news is that making fast, great lunches for yourself or your family needn't be overwhelming. Yes, you need a few things up front, but you probably have most of them (Eggs? Canned beans? Can of salmon? Brown rice?). Throw in a tiny bit of advance prep work if you want, and even better.

To make this as simple as possible, I've organized it into four categories:

1. What you can make in advance
2. What's important to have on hand
3. Great additions to have on hand
4. Actual lunch ideas! (NOTE: they work for dinner too)

What you can make in advance

No, you do NOT need to put aside a whole Sunday for this. Rather, an hour will do, anytime. Suggestions as follows:

• Cook a grain - quinoa, brown/black/wild rice, farro, millet, etc and put in the fridge

• Roast vegetables - Cut up, drizzle with olive oil and roast. Easy peasy. ANY vegetables you want (think variety), including sweet potato, cauliflower, broccoli, squash, onions (red, white, shallots), carrots, eggplant, peppers, cabbage, etc. This is also a great way to ensure vegetables don't go to waste - ie - roast the ones that are about to go :)

• Hard boil some eggs

• Make a soup - seriously - it can be this easy:

  • Saute a chopped onion or leek (+ garlic if you want);

  • Throw in about 4 c of vege (frozen peas, broccoli, sweet potato, cauliflower, carrots, etc... or a combination);

  • Saute a few minutes longer, adding salt, pepper and any spicing you want;

  • Add broth (chicken, vegetable or water) just to cover vegetables;

  • Simmer for approx 5-15 min until vegetables tender (dependent on vegetable - frozen peas only take a few minutes);

  • Blend. Done!

• Make a salad dressing

  • Basic: vinegar* (1): olive oil (3)

  • Julia Child's (my go-to):

    • 1 tbsp chopped shallot (could substitute garlic)

    • 2 tsp dijon mustard

    • 2 tbsp lemon juice (substitute any vinegar*)

    • salt and pepper

    • 1/2 cup olive oil

    • shake all together in a jar**

  • Or don't make a dressing and simply drizzle olive oil + vinegar (or squeeze lemon juice) separately over your salad, with a pinch of salt (but it's pretty convenient having dressing made for you all week!)

*anything but plain white vinegar
**if you want to follow Julia "by the book", then mix all ingredients together except olive oil, then drizzle in the oil while whisking with a fork

What's important to have on hand:

• Greens - anything, such as lettuce, arugula, spinach, romaine or kale (finely chopped and "massaged"), etc.

• Vegetables - think a rainbow of colours - your gut bacteria will thank you

  • If you can, have a combination of raw and roasted (the ones you roasted on Sunday ;-)

  • Avocados are amazing to have around - buy in bulk, store in fridge and only pull out a couple of days before you need them (but always have one at room temp)

• Protein - could include:

  • Eggs - hard boiled (or poached if you aren't packing a lunch for work)

  • Canned beans/legumes/lentils

  • Canned salmon or tuna

  • Leftover meat from dinner

  • Roast chicken

  • Cheese - feta (my go to, from Costco), parmesan, goat, cheddar, etc

  • Seeds - pumpkin, sunflower, sesame, hemp, etc (good source of healthy fat as well)

  • nuts - walnuts, almonds, cashews, etc (healthy fat)

• Grains (you've made in advance) - adding minerals, vitamins, protein and fibre to your lunch

Great additions to have on hand:

• Red/green cabbage - slice in a couple of 1/2" rounds - packed with nutrients, especially cancer fighting antioxidants, plus keeps for a long time in your crisper/roasting pan

• Green and/or red onions - both great for your gut bacteria (good prebiotics)

• Frozen peas - just thaw with hot/boiling water

• Roast chicken - try to find one that's not loaded with salt, or roast your own

• Baby tomatoes

• Olives

• Fresh herbs like parsley, cilantro, dill - roughly chopped

• Sprouts

• Store bought hummus

• Tahini - I use as a vege dip, straight up (get from bulk barn)

Lunch ideas (or dinner)

These are not "recipes" per se, rather just suggestions on how to throw together a quick lunch.

• Leftovers - easiest option. Always make extra dinner, especially the protein

• Power Bowl Unleashed - my go-to lunch/dinner - basically, whatever I have in the fridge, which could be REALLY basic when I haven't gone shopping in a while (it's amazing how creative we become), or full to the brim:

  • In a salad bowl, add your grain (if you have), your greens, 1-3 vegetables (raw or roasted/diced or grated), your protein (see above list)

  • if you want/have, top with chia, hemp seeds, pumpkin or sunflower seeds, walnuts, almonds

  • drizzle salad dressing, or olive oil and lemon/vinegar, and toss

    • great for work - add the dressing and toss in the morning, or dress at lunch if that grosses you out ;-)

• Soup - homemade OR Miso, which is super fast (I use this brand + add boiling water), hummus/tahini + vegetables and/or crackers and cheese (Mary's Crackers still my fave but some good options now at Costco)

• If you are at home, saute some onion, maybe garlic, toss in some greens (2-3 handfuls as reduces to almost nothing) + top with 1-2 poached eggs

• Halve a pepper (any colour) and stuff with canned tuna or salmon, doctored up any way you like

• avocado toast, topped with seeds and sprouts, with a protein on the side

• Bean salad - can of mixed beans (or any can of beans), drained and rinsed, adding red or green onion if you have, and any other vegetables you want (all diced); any herbs you may have. Add feta or parmesan (optional). Drizzle on a salad dressing.

The key is to try to mix it up, and not have the same thing every day. This ensures you get all your vitamins and minerals (they all work synergistically together), plus, as I've mentioned a few times, keeps your gut bacteria happy. This is important - trust me.

So... over to you. What is your "go-to" lunch? We all fall into our food ruts and sometimes need a nudge to start thinking outside our own "go-to's". Reply below, and I will include your ideas in a future blog.

In the meantime, if you are having any digestive issues (bloating, gas, constipation, etc), suffering from menopausal symptoms such as hot flashes, night sweats or sleepless nights, or simply want to chat about taking your health to the next level, reach out here.

Happy eating :)

gillian

gillian

Aging and Muscle Loss

We all know that as we age, we become more susceptible to a loss of muscle mass, muscle strength, fractures, and a decrease in physical function. What many of us may not know is that these elements are associated with a condition known as sarcopenia.

Sarcopenia, described as a decline in skeletal muscle mass, strength and physical function, has become so prevalent with our aging population, that in 2016 the World Health Organization classified it as a disease.

Is it preventable?

We know our bodies change as we age, but this disease is preventable - and it will come as no surprise that nutrition and physical activity are two of the key factors in its prevention. NOTE: these two factors are critical for everyone regardless, not simply as a "prevention" of a disease.

We need to eat more protein

From a nutrition perspective, think protein. As we age, we need more protein. Evidence is suggesting that this triggers more muscle growth. We also need to eat our protein over the course of a day, instead of just at dinner. Studies suggest that we can process only 30g of protein at one time, and that excess can't be stored (1).

The problem is that the existing guidelines for protein intake (and physical activity) are obsolete, especially when it comes to the aging population.

So how much protein do we need?

As of now, protein recommendations are fairly general for the population as a whole, at 0.8g/kg/day (*refer to the end for what this looks like, as well as the protein content of common foods).

But new and updated research is ongoing, suggesting older adults need more. Specifically, recent studies recommend between 1.0 and 1.5g/kg/day. In fact, this study found that older adults eating 1.2g/kg/day of protein lost 40% less muscle over a three year period than those eating the recommended 0.8g/kg/day.

More research needs to be done, especially between the sexes and age categories. For example, menopausal women lose muscle more rapidly and their protein requirements may reflect this. As well, it's common knowledge that too much protein can be detrimental.

Finally, we need to ensure we get high quality protein sources. Animal proteins such as meat, fish, eggs and dairy tend to pack a bigger punch than plant proteins, which can make it challenging for vegetarians and vegans.

Get physical:  Use it or lose it!

Physical activity is critical, and yet we tend to become more and more sedentary the older we get. There is much truth to the saying, "Use it or lose it." Muscle mass and strength are essential for bone health, mobility and vitality, and we need to exercise to avoid the inevitable decrease in the mass of our skeletal muscles.

But don't think this information is only for "aging" people! As per the ROAD study, physical exercise in middle age seems to reduce the development of sarcopenia in older adults. So no sitting around until your 50's, thinking this all can wait ;-)

Separately, as we know, women of menopausal age need to be especially vigilant, as it's felt that without the protective effects of estrogen, our susceptibility to sarcopenia (and osteoporosis) increases significantly.

Current guidelines are 150 minutes per week (30 minutes 5x/week) of moderate to vigorous intensity, with a focus on aerobic activity. But we need more focus on resistance training. The guidelines do incorporate resistance training, but without much emphasis or direction, and yet it is of paramount importance - essential for our muscle integrity and bone health.

Suggestions:

• If you can afford it, hire a trainer. Even once a month is helpful - they can give you a routine and you can build on it monthly

• Go online. There are a variety of home workouts as well as gym workouts available

• Walk more! Any weight bearing exercise is excellent. Walking, jogging, stair repeats, tennis and golf are examples of activities to incorporate (just don't forget your upper body).

In summary...

From a nutritional focus, protein plays a critical role. There are also other nutritional elements at play when it comes to sarcopenia, such as vitamin D, certain antioxidants (vitamins E and C, selenium and carotenoids) and omega-3 fatty acids. So as a baseline, start with maintaining a balanced diet of whole foods, and ensuring it includes enough healthy protein (*see below) throughout the day.

And of course, "move" as much as possible, including aerobic AND resistance training.

In the meantime, happy summer! Feel free to reach out if you feel you might be "overindulging" this summer and are looking to get back on track, now or in the fall ;-)

Thanks for reading.

gillian

*For protein amounts in different foods, this chart lays it out nicely. Note that 1 oz of nuts is approximately 1/4 cup; 3 oz meat/fish is approximately a deck of cards. All the other amounts in the chart are fairly straightforward.

140lb female = 63.5kg x 0.8 = 50.8g protein/day (existing recommendation - low)
170lb male = 77.1kg x 0.8 = 61.68g protein/day (existing recommendation - low)

Ensure you are getting at least this as a minimum, and consider up to 25g protein per meal.

(1) Burford-Mason, The Healthy Brain, (Toronto, Ontario, 2017), 135.

Why intermittent fasting is all the rage

I've hesitated writing about about intermittent fasting (IF) because there is so much information floating around (to date there are more than 8000 scholarly articles if you do a quick google search) and the thought of summarizing the subject has seemed totally overwhelming.

But I was prompted by a friend this past weekend to write about it, so here it goes - a refined, nutshell version based on studies and research done by two prominent voices in the intermittent fasting world: nephrologist Dr. Jason Fung and neuroscientist Dr. Mark Mattson.

Each comes at it from a different perspective - Dr. Fung focuses on weight loss and the role of insulin, while Dr. Mattson is particularly interested in the effects that fasting has on cognitive function, neurodegenerative diseases and longevity.

Lose stubborn weight

As a doctor working with diabetes patients, Dr. Fung saw a direct relationship between insulin and weight gain. In his book, The Obesity Code, he states the following:

I can make you fat.

Actually, I can make anybody fat. How? By prescribing insulin. It won’t matter that you have willpower, or that you exercise. It won’t matter what you choose to eat. You will get fat. It’s simply a matter of enough insulin and enough time.

It was this observation that led Fung to intermittent fasting, as a way to quickly lower insulin in the body. Prolonged periods of low insulin force the body to turn to stored sugar (glycogen) as a fuel source, and when that’s been depleted, to turn to fat.

And burning fat for fuel can lead to weight loss.

Insulin is a driver of obesity

Insulin is known as a fat storing hormone. In laymen's terms, when we eat, our blood sugar goes up, insulin is secreted and signals to our cells (mostly liver and muscle) to take in the blood sugar for energy. Cells will take in as much as they can, and the rest is stored as fat.

Three big contributors to excess insulin production are:
1. What we eat - specifically, too much sugar and simple carbohydrates, which turn into sugar in our bodies (pasta, bread, cereal, refined grains, rice, potatoes, processed foods, etc).
2. When we eat - it could be multiple times a day, where many people nowadays literally eat over the course of 14-15 hours a day (three meals a day and snacking in between, right up to bedtime); or simply snacking on smaller meals throughout the day.
3. How much we eat - fairly self explanatory :)

The point is we never give our body a break, so insulin is always circulating. And over time, our cells can become insulin resistant, leading to pre-diabetes and ultimately diabetes.

This is where intermittent fasting and time restricted feeding (TRF - a form of intermittent fasting where you eat during a set window of time during the day) have been shown to lower circulating insulin in the body, and ultimately achieve weight loss for many. And of course, weight loss can lead to a whole variety of positive changes in the body, including decreased inflammation, decreased triglyceride levels, a decrease in blood pressure and a stronger immune system.

Note that intermittent fasting and time restricted eating are patterns of eating. They are not diets.

So which method do I choose?

There are many variations of both IF and TRF, and it's important to note that everyone's body reacts differently. And it's also important to ease into it - like anything, if change is too dramatic, we often don't stick with it. Here are some variations worth considering:

• Twelve-hour fasts (TRF): A 12-12 fast is very achievable. If you finish eating at 8pm in the evening, you wouldn't eat breakfast before 8am the next morning. We tend to go through our glycogen stores (stored sugar) in approximately 10-12 hours, and their may be fat utilization for energy during the last two hours.

• Sixteen-hour fasts (TRF): You may enjoy faster results with a 16-8 IF schedule. Most people choose to consume two meals and a snack (or two) a day within an eight-hour window. For example, you might set your eating window between 12 noon and 8pm, or between 8am and 4pm.

• 5:2 (IF): This is an eating pattern that involves regular fasting. It means eating normally 5 days/week, and then for 2 non-consecutive days eating only 500 calories. Those two days are where your body will use up its glycogen stores (sugar/energy) and start burning fat for energy.

Two reasons why many people find IF more effective for losing weight than going on a diet are as follows. First, some find IF easier to stick to vs daily restricted eating associated with a diet. Secondly, IF forces our body to go into fat burning mode, whereas one rarely achieves that state if they are simply cutting back on food daily (ie - they will always have stored glycogen to use as energy).

Our brain on IF

Dr. Mark Mattson, a neuroscientist at the National Institute on Aging and a professor of neuroscience at John Hopkins University, says IF is similar to exercise in that it's a necessary stressor for the body. His human controlled studies of IF are wide ranging, including its positive impact on asthma, MS, obesity and most recently (still ongoing), the brain.

To date, animal studies comparing alternate day IF to eating daily, have shown that nerve cells respond positively to the stress of famine. Specifically, certain pathways in the brain are activated, increasing the resistance of the brain cells to more stress, as well as increasing their resistance to age-related neurodegenerative disorders, including parkinsons, alzheimers and strokes (1).

Says Mattson:

• A major ecological factor that drove the evolution of cognition, namely food scarcity, has been largely eliminated from the day-to-day experiences of modern-day humans and domesticated animals. Continuous availability and consumption of energy-rich food in relatively sedentary modern-day humans negatively impacts the lifetime cognitive trajectories of parents and their children. Mattson 2019

Mattson is in the middle of a human controlled study which he feels strongly will provide a direct link between IF, mental clarity and improved cognitive function.

Other IF / TRF benefits

Many studies have been done highlighting the positive benefits of IF/TRF in the area of autophagy (cell death and regeneration), inflammation and more, but most of these studies have been done on animals. More research needs to be done with humans.

What we do know is that fasting has been going on in most cultures for 1000's of years, and that the studies to date, especially within the area of weight loss, have been very positive. Having said that, just remember, YOU are the expert on how you feel. If you try it out, and it doesn't feel right for you, then don't do it!

Finally, if you are pregnant, suffer from disordered eating, or have adrenal and/or thyroid issues, IF and TRF aren't recommended. And if you have a chronic illness, make sure you check with a medical doctor, naturopath or functional doctor first.

And as always, please don't hesitate to reach out if you want to chat about taking your health to the next level.

Thanks for reading :)

gillian

(1) https://www.ihmc.us/stemtalk/episode007/

Are you shrinking?

Photo by bruce mars on Unsplash

We all know that as we age, we become more susceptible to a loss of muscle mass, muscle strength, fractures, and a decrease in physical function. What many of us may not know is that these elements are associated with a condition known as sarcopenia.

Sarcopenia, described as a decline in skeletal muscle mass, strength and physical function, has become so prevalent with our aging population, that in 2016 the World Health Organization classified it as a disease.

Is it preventable?

We know our bodies change as we age, but this disease is preventable - and it will come as no surprise that nutrition and physical activity are two of the key factors in its prevention. NOTE: these two factors are critical for everyone regardless, not simply as a "prevention" of a disease.

We need to eat more protein

From a nutrition perspective, think protein. As we age, we need more protein. Evidence is suggesting that this triggers more muscle growth. We also need to eat our protein over the course of a day, instead of just at dinner. Studies suggest that we can process only 30g of protein at one time, and that excess can't be stored (1).

The problem is that the existing guidelines for protein intake (and physical activity) are obsolete, especially when it comes to the aging population.

So how much protein do we need?

As of now, protein recommendations are fairly general for the population as a whole, at 0.8g/kg/day (*refer to the end for what this looks like, as well as the protein content of common foods).

But new and updated research is ongoing, suggesting older adults need more. Specifically, recent studies recommend between 1.0 and 1.5g/kg/day. In fact, this study found that older adults eating 1.2g/kg/day of protein lost 40% lessmuscle over a three year period than those eating the recommended 0.8g/kg/day.

More research needs to be done, especially between the sexes and age categories. For example, menopausal women lose muscle more rapidly and their protein requirements may reflect this. As well, it's common knowledge that too much protein can be detrimental.

Finally, we need to ensure we get high quality protein sources. Animal proteins such as meat, fish, eggs and dairy tend to pack a bigger punch than plant proteins, which can make it challenging for vegetarians and vegans.

Get physical:  Use it or lose it!

Physical activity is critical, and yet we tend to become more and more sedentary the older we get. There is much truth to the saying, "Use it or lose it." Muscle mass and strength are essential for bone health, mobility and vitality, and we need to exercise to avoid the inevitable decrease in the mass of our skeletal muscles.

But don't think this information is only for "aging" people! As per the ROAD study, physical exercise in middle age seems to reduce the development of sarcopenia in older adults. So no sitting around until your 50's, thinking this all can wait ;-)

Separately, as we know, women of menopausal age need to be especially vigilant, as it's felt that without the protective effects of estrogen, our susceptibility to sarcopenia (and osteoporosis) increases significantly.

Current guidelines are 150 minutes per week (30 minutes 5x/week) of moderate to vigorous intensity, with a focus on aerobic activity. But we need more focus on resistance training. The guidelines do incorporate resistance training, but without much emphasis or direction, and yet it is of paramount importance - essential for our muscle integrity and bone health.

Suggestions:

• If you can afford it, hire a trainer. Even once a month is helpful - they can give you a routine and you can build on it monthly

• Go online. There are a variety of home workouts as well as gym workouts available

• Walk more! Any weight bearing exercise is excellent. Walking, jogging, stair repeats, tennis and golf are examples of activities to incorporate (just don't forget your upper body).

In summary...

From a nutritional focus, protein plays a critical role. There are also other nutritional elements at play when it comes to sarcopenia, such as vitamin D, certain antioxidants (vitamins E and C, selenium and carotenoids) and omega-3 fatty acids. So as a baseline, start with maintaining a balanced diet of whole foods, and ensuring it includes enough healthy protein (*see below) throughoutthe day.

And of course, "move" as much as possible, including aerobic AND resistance training.

In the meantime, happy summer! Feel free to reach out if you feel you might be "overindulging" this summer and are looking to get back on track, now or in the fall ;-)

Thanks for reading.

gillian

*For protein amounts in different foods, this chart lays it out nicely. Note that 1 oz of nuts is approximately 1/4 cup; 3 oz meat/fish is approximately a deck of cards. All the other amounts in the chart are fairly straightforward.

140lb female = 63.5kg x 0.8 = 50.8g protein/day (existing recommendation - low)
170lb male = 77.1kg x 0.8 = 61.68g protein/day (existing recommendation - low)

Ensure you are getting at least this as a minimum, and consider up to 25g protein per meal.

(1) Burford-Mason, The Healthy Brain, (Toronto, Ontario, 2017), 135.

Toxic Beauty

Toxic Beauty is the title of a documentary that was in theatres earlier this year.   I was reminded of it recently when reading about how most sunscreens contain harmful chemicals.

Although many of us are aware of the chemicals used in the conventional products we put on our bodies, based on a couple of recent conversations, I thought a gentle nudge to make the switch might be in order.   

Photo by Diana Kadreva on Unsplash

They know

What struck me most in Toxic Beauty was how the mainstream cosmetic industry (I'm including face, hair and body products) knows that the chemicals in their products are harmful, but they deny it.  A case in point is Johnson and Johnson, now facing close to 14,000 lawsuits in the US over it's talcum baby powder causing various cancers, with scientific evidence dating back to the 90's.   In March, a couple was awarded $29.4M in compensatory damages against J&J for reckless and negligent behaviour with respect to the use of the powder.  

And yet as recently as December 2018, the CEO of the company steadfastly refused to acknowledged any wrongdoing whatsoever. 

It's mind boggling.

One female character in the documentary goes to a lab and gets herself tested twice - once after using chemical free products, and once after using her regular products (note she uses a variety of products daily, for hair, body and face).  As one review of the documentary stated, the difference in the lab results were staggering.

Misleading words

What else stood out for me was the use of the words organic, natural and fragrance.

In many products, the words organic and natural are little more than marketing terms and can be very misleading.  Many of the products contain risky or hidden ingredients.  

Dozens of chemicals can be used in fragrances (often referred to as parfum in Canada), and the chemicals are not required to be listed on the product.  Not only that, the fragrance industry is predominantly self regulating so there is no accountability.

Always try to get unscented products, whenever possible.   This includes laundry detergent.   

It's coming at us in all directions

What's important to consider is the accumulation of the toxins and chemicals we ingest and absorb from all the different sources - what we eat, breathe and apply to our bodies.   Health Canada assures us that each individual product contains chemicals that are below harmful levels.  And yet there isn't testing done to measure the aggregate toxicity in our bodies, or, how these chemicals react with each other once inside our bodies.  

What we do know is the impact toxins can have on our body:

• displacement of structural minerals such as calcium, resulting in weaker bones

• damage to our organs, especially our detoxification organs

• impairment of our ability to detoxify our body properly, as our detoxification organs are overwhelmed

• interference with hormones and receptors, which can cause havoc in our bodies

• damage to cell membranes, affecting cell signalling (ie - insulin signalling to cells to absorb sugar)

What to do?

A great place to start is on the EWG (Environmental Working Group) website.  They are the group behind the Dirty Dozen and Clean 15 foods.   They have a comprehensive list of all types of body products they have rated.

Consider using shea butter, coconut, avocado, olive or sesame oil (NOT toasted!) as your moisturizer - good for face and body.   Ayurvedic approaches utilize these oils in their practices.

There are many websites suggesting DIY ways of using natural, inexpensive "base" products to create moisturizers, deodorant, soaps, conditioners, etc.

Lots of health stores carry good products, but be sure to read the labels because just because it's in a health store, it doesn't mean it's chemical free.  

Detox Market is also a great place to shop and very well versed in the many natural products they carry.   It is buy no means inexpensive, but personally I've made a conscious choice to cut back on all body products in general (no, you don't need to wash your hair every day!) and simply invest in a few key items that are important to me.

I know we can drive ourselves crazy getting too caught up in what we put on/in our bodies.  And, no, we can't protect ourselves against everything.  Rather, the point is that by knowing how we are exposed to various chemicals, it allows us to make informed choices as to where we want to cut back or make the switch, whether it be food or body products... or sunscreen.

If nothing else, consider buying unscented laundry detergent.  That's an easy place to start.   And while I'm on the subject of laundry, absolutely avoid the use the dryer sheets.   

In the meantime, please don't hesitate to reach out if you want to chat about taking your health to the next level.  I'd love to help.

Thanks for reading!   Happy Canada Day 🇨🇦 :)

gillian

Time to take your sleep issues seriously

The following sleep story nightmare (literally) is from a woman I met recently. I’ve written about sleep in the past, but this story took my breath away in regards to how debilitating these sleep disorders can be. And unfortunately they are becoming all too common. I share it to simply “wake up” any of you reading this blog post who might relate… and strongly advise you to seek professional help.

Photo by Yuris Alhumaydy on Unsplash

—“I haven’t slept well for years.  I would wake up and it always felt like I had been hit by a bus, or, I would wake up from a nightmare (many terrorist dreams, or dreams of drowning)… always a terrible adventure.  It was like I could feel the molecules rushing through my body (after the harsh awakening) and would be awake for hours.

I found out later that this was my brain trying to wake me up as I had stopped breathing.

I would wake up and my heart would be racing.

Things had been getting progressively worse since Jan, although I now realize this been going on for years and my health was suffering tremendously.

• My TMJ was killing me.  My jaw was locking…popping and clicking (I eventually found out I was clenching at night because I couldn’t breathe)

• My snoring was getting worse and worse

• I was constantly flip flopping at night

• I was gaining weight, and found it incredibly hard to stick to any plan/diet for longer than a few days

• My memory was getting worse.  I was in a fog most days and never woke up feeling refreshed.

• I was so tired and found myself coming home and lying down in my bed in the late afternoon (I am a highly motivated, high energy person with a go getter personality, so this was far from normal)

Finally, thanks to a wonderful dentist, who went above and beyond any other dental exam I have had, discovered my tongue is a Class 3 (obstruction). The back of my mouth opening, leading into my airway, is 30mm. It should be 40-45mm on average.

After 6 months of waiting for a sleep test, I found out that I have Severe Sleep Apnea. 

During the few hours I slept, I was waking up 55x times an hour!

I’m now on a CPAP machine.  It’s been a difficult adjustment as I initially tended to stop breathing even before I was in a deep sleep.  But I’ve made some adjustments and have noticed a big difference.  My heart rate has settled, and I actually woke up today at 5:45am with no brain fog… and had energy!  I worked at my desk for an hour and was at the gym by 7am.

My jaw is improving as I’m not clenching anymore.

I’ve actually had pleasant dreams.

I’m not craving high carb foods and sweets like I used to.

It’s only been 1.5 weeks but I feel like a different person already.”

— My hunch is there was probably a lot more going on in her body, given what we know today about the impact of lack of sleep (see below). Thankfully, she has taken action, and I’m thrilled for her new found lease on life.

Why do sleep problems seem rampant nowadays?

One of the reasons for so many sleeping disorders from breathing issues is due to the size and shape of our jaws. They have changed dramatically since WWII (even earlier, actually) due to the introduction of processed foods — we aren’t chewing nearly as much as we used to (less vegetables and whole foods; more soft, refined foods), and we aren’t getting the critical fat soluble vitamins (A, D, E and K) in our diet that play an essential role in jaw formation.

Women, in particular, often have smaller jaws that don’t support their airways. This is known as upper airway resistance syndrome (UARS), and can lead to teeth grinding (I know it first hand), as well as digestive issues such as IBS (irritable bowel syndrome), diarrhea, constipation, indigestion, acid reflux or bloating. The symptoms (grinding and digestive) are due to the activation of the sympathetic nervous system (fight or flight) triggering the release of stress hormones.

Finally, our present lifestyles have completely disrupted our sleeping patterns (see Sleep 101 blog under What To Do to see what they are and how they can be addressed)

And just to drive the point home…

Other things that are associated with insomnia, shortened sleep or interrupted sleep:

• Increased risk of alzheimers

• increased risk of cardiovascular disease and Type 2 diabetes

• Impact on our mental health, including anxiety and depression

• impact on the hormones regulating our reproductive system

• impact on weight gain, our appetites and food choices

• Affect on memory and decision making

• Increase in the number and severity of car accidents

“I think that sleep may be one of the most significant lifestyle factors that determines your risk ratio for Alzheimers disease.” — Matthew Walker, Ph.D and Professor of Neuroscience at UC Berkeley; author of Why We Sleep

So… what steps can one take?

As mentioned earlier, if you are really suffering, see a sleep specialist. It’s not something to be taken lightly. If you are a mouth breather (vs nose), this includes you!

In the meantime, other “at home” suggestions are as follows:

• A diverse diet of whole foods, to ensure you are chewing and getting your fat soluble vitamins. If you follow the Mediterranean diet, you will have your bases covered.

• Breathing exercises

  • Belly breathing - it allows your body to extract more oxygen from the air and activates your parasympathetic nervous system (rest and digest). Try this exercise: 3 min/day - sitting down or lying on your back, put your hand on your belly. Breathe in through your nose for 3 seconds, letting your belly expand. Breathe out through your nose for 4 seconds, letting your belly contract. Pause for 1-2 seconds and then repeat 20x. (1)

  • Dr. Andrew Weil - 4-7-8 breathing

• Tongue exercise - this exercise will help hold your tongue at the top of your mouth while you rest, which will help the muscles stay active at night.

  • hold your tongue behind your back teeth, just behind the two grooves on your palate. Push upward, including the sides and back of tongue, to the roof of the mouth, and hold for three minutes. Do this 2x/day. (2)

• Take opera classes! Seriously. Singing opera strengthens the airway muscles and retrains the brain to use them. (3)

• For more general (although no less important) tips on sleep hygiene, visit my Sleep 101 blog.

Summary

Ok… I think I’ve exhausted (npi!) the sleep issue for a while (although I am quite keen to write about the effects of jet lag and what you can do to help alleviate them… but I will save for a later date :)

As always, if you are keen on losing a bit of weight; feeling sluggish; struggle with night sweats, hot flashes, memory issues and/or other menopausal symptoms; or suffer from ongoing digestive issues such as bloating, gas or constipation, head to my contact page and give me a call for a free 15 minute consultation.

Thanks for reading!

Gillian

(1), (2), (3) Dr. Steven Lin, The Dental Diet (United States: Hay House, Inc., 2018), 56-58.

Meditating is easier than you think. Really.

I can not count the number of times clients have told me that meditating is NOT an option for them. And my response is always this: “If I can do it, anyone can do it.”

But, I will say unequivocally that I did NOT embrace it overnight. For ages, it was just one more thing on my “to do” list that I never seemed to get to.

I had been told for years by two very dear friends that I might want to consider either taking up yoga or meditating… could it have because of my Type A personality? Or maybe it was my constant state of anxiety. Probably both.

But I just couldn’t bring myself to do either of them - I was too busy! And THAT is one of the big problems in our society nowadays.

Dealing with our stress is non-negotiable

We think that dealing with our stress is a negotiable option. It’s not. I could list off at least half a dozen illnesses where stress plays a foundational role, but the thing is, fear isn’t a real motivator. What often pushes us to finally try something new is because we are suddenly confronted with “that” illness and we are desperate, or because it’s been on our radar for so long and suddenly an opportunity presents itself. That’s what happened to me.

Another good friend decided to hold a month long meditation challenge - where everyone had to commit to meditating for a month, and if they wanted, could post on her facebook page how things were going. No prize at the end, just a friendly challenge. And I signed up. That was over two years ago and I haven’t looked back.

Why is meditation important

For me personally, it sets up my day. Just a little piece of calm first thing in the morning. And where I have really noticed its impact is on my relationships with others. I don’t react to situations nearly as much, and I don’t let others negative reactions affect me like they used to. It has made life and living “lighter”, with more joy. And I don’t use the word joy lightly.

In terms of what the actual data shows about the benefits of meditation, the list is long. It includes:

• Decreased cortisol levels

• Decreased blood pressure

• Better sleeps

• Decreased chronic illness

• Improved brain health, including enhanced memory, concentration and perception

• Decreased anxiety levels

• Increased levels of happiness and compassion

And if we want to talk about the impact of stress, just reverse the outcomes of the list above.

“WHEN YOUR WHOLE LIFE IS DRIVEN BY DOING, FORMAL MEDITATION PRACTICE CAN PROVIDE A REFUGE OF SANITY AND STABILITY.

MEDITATION IS REALLY A NON-DOING”

Jon Kabat-Zinn

Attitude counts

Jon Kabat Zinn created the Mindfulness Based Stress Reduction program (MBSR). (Note that the words mindfulness and meditation are often used interchangeably, but at its most basic level, mindfulness is a type of meditation).

Kabat-Zinn emphasizes that the attitude with which one undertakes the practice of meditation is crucial. If you come to the practice thinking to yourself, “This won’t work but I’ll do it anyway,” the chances are it won’t be very helpful. And yet the other end of the spectrum isn’t ideal either - if you approach it with the mindset that mindfulness / meditation is “the answer”, you will probably be disappointed. His feeling is that those who approach it with skepticism but with an open mind are usually the most successful.

It’s impossible to stop our thoughts

The best advice I could give anyone is to start small - just two to three minutes. And to start by focusing on your breath, whether it’s your chest rising and falling or the feeling of air going in and out of your nostrils - simply somewhere to focus your attention. And possibly more importantly, understand that it’s not about not thinking, rather it’s about noticing when you do get caught up in thought, and then coming back to your breath.

There are days where I feel like I’m actually getting the hang of it, but the next day I will spend most of my time thinking… I just can’t seem to stop. What I don’t do (anymore) is beat myself up when my mind wanders - because it’s always going to wander. It’s about bringing yourself back to your breath, or whatever your focus is. There is no destination or goal to achieve, which removes any pressure of “doing it right”.

Where do I start?

In my humble opinion, it’s best to start with a guided meditation, whether it’s one you subscribe to (there is always a trial first) or from one of the many free sites available. I started with Headspace and subscribed monthly, as I didn’t want to be locked-in for a year. That was a good option for me, as I switched it up after 6 months (I got tired of Andy’s voice). I had tried Calm’s trial initially but didn’t like the voice of the narrator (although I notice that it is now the #1 app for Meditation and Sleep). I now subscribe to the Waking Up app with Sam Harris.

Two of the free sites I have used often are Insight Timer (supposedly the #1 free app for Meditation and Sleep) and Tara Brach Guided Meditations.

A really great book (easy read, very funny) I read before getting into all of this was 10% Happier by Dan Harris. Dan was a correspondent with ABC news when he suffered an on air panic attack and started researching meditation and mindfulness as part of his work with ABC. He was a huge skeptic to start, which I was at the time, hence the book really resonated with me.

I hope this is helpful! Let me know your thoughts if you have a minute.

There's acid in my greens!

I grew up in a household where my dad’s motto, when it came to food, was always, “everything in moderation”.   It used to frustrate me so much because it just seemed so boring!

But of course, in so many ways, he was right (although there are times where I fully buy into the phrase, “everything in moderation, including moderation!).

 Too much of a good thing?

Photo by Soo Ann Woon on Unsplash

When I was at the beginning of my nutrition journey, I simply figured the more vegetables (esp greens), the better.   So I jammed as much spinach, swiss chard, kale, beet leaves, dandelion leaves… you name it… that I could fit in a blender for my breakfast smoothie every morning.  Who cares if it tasted awful?!  Lunch was a mixed salad, and dinner was always accompanied with a salad.

 Then I learned about oxalic acid.   I was stunned.   My green frenzy ground to a halt.  Dad’s words rang in my ears.

 What is Oxalic acid?

 Oxalic acid is an organic compound that occurs naturally in plants, animals and humans, including leafy greens, vegetables, fruits, cocoa, nuts and seeds.   

 The concerns of too much oxalic acid (or oxalates) are twofold:

• the development of kidney stones

• the fact that oxalates bind to calcium (and other minerals), preventing it’s absorption in our digestive tract.  

 Leafy greens such as spinach, beet greens and swiss chard are very high in oxalates, as are almonds, cashews, coffee and chocolate.   I thought for sure I was doomed as these are my daily staples!  

Oxalates and health

My biggest concern wasn’t kidney stones (although people with high levels of oxalates in their urine might take note here), but rather calcium absorption.  Bone health, especially for women as we age and our estrogen levels decrease, needs to be taken seriously.

 After a bit more research, though, a few things became apparent.  The extent to which oxalates affect different people varies greatly.   There is a notable genetic component regarding the ability of individuals to detoxify the chemicals that break down oxalates.  

 In addition, a certain percentage of the population has a genetic variance that increases their likelihood of producing oxalates in their bodies.   Hence those who have existing and untreated kidney or gallbladder problems, a vulnerability to kidney disorders, gout, rheumatoid arthritis, or certain forms of chronic vulvar pain should be conscious of the amount of dietary oxalates they ingest (1).

 Generally, as long as one has a healthy microbiome, good digestion, stays well hydrated throughout the day, goes easy on meat protein and doesn’t eat large amounts of high oxalic acid containing foods on a continual basis (as I was doing), they can continue to enjoy all the leafy greens they want (in moderation!).

 So what vegetables are low/high in oxalates?

They key is to have a variety of vegetables, combining low and high oxalate foods.  Think outside the box.   Baby bokchoy is a great substitute for spinach.  Lettuce, dandelion, arugula and celery are all low oxalate foods and great in smoothies.   And even better eaten fresh! 

 Having a variety of vegetables is important regardless, as different vegetables have different vitamins and minerals.   I always tell clients to think of a rainbow when they are buying vegetables (and fruits)… different colours, different nutrients.  Your body will thank you.    

Calcium absorption

The lower the oxalic acid in vegetables (and other foods) the more bio-available calcium is in our bodies (ie – higher absorption) .   Vegetables high in calcium include:  collard greens, spinach, turnip greens, kale, mustard greens, beet greens, bokchoy,  swiss chard, broccoli and rapini.    Of those, the high oxalates are only spinach, beet greens and swiss chard.    The rest are low.   So lots to choose from to keep our calcium levels up.  

 What are the takeaways?

• Switch it up!   We all tend to get into a rhythm / rut and eat the same vegetables and fruits, day in and day out.   It’s very important to have a variety of foods on our plates.   This not only avoids any negative aspects a food might have, but it also ensures we are getting the full range of vitamins and minerals essential for our bodies.

•  Healthy digestion / gut microbiome  – this helps ensure dietary oxalates are broken down effectively in our body. It can be hard to know if you have a healthy microbiome, but if you generally feels good, your brain feels sharp, you have lots of energy, no bloating, and are regular on a daily basis, it’s probably safe to say you are in pretty good shape! If you are feeling sluggish, heavy, bloated and/or constipated, chances are you might want to look at your diet as a starting point.

•  Stay hydrated – sip on water and herbal teas throughout the day

•  Everything in moderation!

In Summary

Dare I say it for a third time?! In all seriousness, eat well, enjoy your food and don’t eat too much of any one food, even if it is deemed “healthy”! It’s like most things in life… too much exercise, too much alcohol, too much coffee, too much stress… all of these things are just fine (and important!) as long as we don’t exceed the limits.

Finally, if you aren’t feeling great, or feel that you could use some tweaking, please reach out. We can talk for a few minutes and decide if I’m the person that could help you get back on track.

Thanks for reading.

Gillian

If you want more detailed information on oxalates, the following sites are both very good:

http://www.whfoods.com/genpage.php?tname=george&dbid=48

https://www.linkedin.com/pulse/should-we-eat-greens-high-oxalic-acid-guylaine-lacerte/

(1) https://www.linkedin.com/pulse/should-we-eat-greens-high-oxalic-acid-guylaine-lacerte/

5 Supplements I am taking right now

I used to have a love/hate relationship with supplements.   I would start off slowly, just taking the “basics”, then the number would grow until I felt like I’d turned into a pill junkie.  And then I would stop taking them altogether.  

 But over time I’ve found that there are really only five foundational supplements  that I want to take consistently, only adding in others when I know I am depleted in a specific area.

 Don’t we get what we need from our food?

Photo by Artur Rutkowski on Unsplash

Whole fruits and vegetables provide a perfect synergy of vitamins and minerals.   It’s nature.  They all work together, some needed for absorption of others, with ratios/balances “designed” for our bodies in the food they are contained.  For example, the ratio of omega 3 and 6 fatty acids; the ratio of zinc and copper; the synergy of vitamin C and iron, to name a few.

In addition, the more colour and variety we get into our diet (peppers, squash, cauliflower, broccoli, brussel sprouts, carrots, etc), the greater variety of nutrients we ingest.

And yet, we don’t get the nutrients we used to from conventional (non-organic) fruits and vegetables. This is due in part to mass production and no crop rotation, in combination with pesticides and herbicides, depleting our soil of critical nutrients.   Soil is everything.  

So the question is this:  if we are eating the recommended servings* of conventional fruits and vegetables, are we getting the nutrients we need to keep us healthy and in balance?

 I’m not sure anyone can really answer that question.

 *Ideal daily serving of vegetables and fruits: 7 vegetables and 3 fruits, where a serving is equivalent to ½ cup of fruit, ½ cup vegetable or 1 cup of raw, leafy greens

Who do we believe?

 Many professionals say that supplements are a complete waste of money, and yet others feel that supplements have changed their lives.  And then there is the middle ground of those who simply want to “cover all the bases”.    

 Making the choice to take supplements depends on many things, including:

• a depletion based on a blood test

• ones diet

• an illness , dictating a need for certain nutrients

• whether one has the discipline to take supplements daily

• whether one has the discipline to take the recommended dose

• whether one can afford them (a good brand can be expensive)

• whether one feels they are actually making a difference

A supplement is just that… a supplement!

One thing is certain - we have to be eating properly for vitamin supplements to be of any value – they “supplement” our diet.   Supplements can’t replace food.  

 Although I feel I eat a very healthy and varied diet, I consider myself in the group that wants to “cover all the bases” as there are certain vitamins and minerals that I want to ensure I am getting.   I also know that as we age, we want to be vigilant about our cognitive health, and all of the supplements below have an impact on our brains.

My foundational five

 ACES + zinc (by Cytomatrix)

This is a formula of antioxidants, including vitamins A, C*, E, and minerals selenium (S) and zinc.  As we age we have increasing numbers of free radicals (oxidizing/aging effects on our body and brain).   In addition, our environment and what we breathe in increases tremendously the number of free radicals in our bodies.  Antioxidants neutralize free radicals. NOTE: for best absorption, take alongside a fat (nuts, avocado, any meal w/fat, etc).

 *Vitamin C is essential in so many ways, not just as an antioxidant. It is critical for our adrenal glands (it’s used up when we are under stress), it’s involved in brain health (production of serotonin and other neurotransmitters), helps absorption of iron, repairs and regenerates tissues, is critical for collagen production and is often used in cancer patients intravenously alongside mainstream medical treatments.

 Vitamin D3+K2 (by Canprev)

I take this in the fall, winter and spring, as I tend to be in the sun daily, both with and without sunblock, in the summers.   Note: if you wear sunblock constantly, I would recommend a vitamin D supplement in the summer as well.   It’s essential for immunity, absorption of calcium, brain function and has anti-inflammatory properties.  It’s also hard to get enough in our diet. NOTE: for best absorption, take alongside a fat (nuts, avocado, any meal w/fat, etc).

 Advanced B Complex (AOR)

B vitamins are available in a wide variety of foods, but the best source is meat.  Because many people are cutting back on their meat consumption, and because B vitamins are essential for so many things, I take them.   B vitamins are best in a complex as they work together synergistically.  They are critical for energy production, stress reduction, important for the health of our nervous system, essential for brain function and mental health, and the list goes on. Make sure your B complex has 1000mcg of B12.  B12 production and absorption decreases as we age.   Elderly people have been misdiagnosed with early alzheimers and/or dementia, when in reality they have been deficient in B12.   If you are vegetarian or vegan, B12 is a must, even if just taken on it’s own (and not in a complex formula).

 Omega 3 Fish Oil (by NutraSea)

It’s hard to get enough omega 3 fatty acids in our diet alone.   Fatty fish (mainly salmon, mackerel, sardines, anchovies) is by far the best food source, but unless you are eating these types of fish 3x/week, it’s challenging to meet our requirements.   EPA and DHA are the two main ingredients of fish oil – both anti-inflammatory’s and critical for cognitive function, especially as we age. NOTE: for best absorption, take alongside a fat (nuts, avocado, any meal w/fat, etc).

 Magnesium Glycinate (by AOR)

Magnesium is one of the most depleted minerals in our farm soil.  Every single cell in the human body demands adequate magnesium to function.  Strong bones and teeth, balanced hormones, a healthy nervous and cardiovascular system, and well-functioning detoxification pathways and much more depend upon cellular magnesium sufficiency.   In fact, it is part of over 300 biochemical processes in the body.

In summary

 Supplements are a personal preference.   Consider your diet, your stress levels, your immune system (do you catch every bug going around) as well as your compliance rate (will you actually take supplements if you have them?!). As well, as I’ve said in other blogs, there is so much more influencing our health than just the food on our plates, and in extension, the supplements we take.   If you feel you need some guidance in this area, I’d be happy to help.

Am I drinking enough water?

Proper water intake can help decrease the risk of dying from heart disease, reduce risk of bladder cancer in men, help remove toxins from our body, help keep us regular, energize our muscles, regulate body temperature, carry nutrients and oxygen to our cells, is critical for our skin, and the list goes on.    
 

Photo by Ethan Sykes on Unsplash

But how much do we really need?

Because the body is made up of 60% water, and utilizes it in so many critical bodily functions, we need to continually top it up.  But how much exactly?  It seems very few studies have been done on just how much water we need.   The “8 glasses a day” recommendation is based on quite flimsy data, plus what we need will vary based on our gender, our physical activity, our climate, the type of food we eat (fruit and vegetables have lots of water, and it counts!) as well as other beverages we drink.  

Everyone has different requirements (see my blog on Bio-individuality). And not only that, based on all the best evidence to date, the general recommended amount varies widely.  

So how much?!

In very general terms, the WHO and the US Institute of Medicine recommend between 2.0 and 2.7 litres (8 to 11 cups) for women and 2.5 and 3.7 litres (11 to 15 cups) for men.    Seriously???

BUT, this includes water from all sources, and it’s important to note that we get about a litre of water a day from food and the water our body makes.  

So overall, it nets to approximately 4 to 7 cups a day for women, and 6 to 11 cups for men (moderate exercise and no extreme temperatures)[1]
 
So don’t beat yourself up if you aren’t getting your 8 glasses of water a day.    But DO appreciate the fact that water is essential for a myriad of critical bodily functions and you need it daily!

So if you feel you struggle to take in enough water during the day (which many of us do), try one or more of the following suggestions:

• Keep a water jug on your kitchen counter or desk so it’s always visible

• Make a habit of starting your day with one to two glasses of water, every morning

• Liven things up – use lemon, lime, cucumber or berries for flavouring

• Drink herbal teas throughout the day

• Eat more vegetables and fruit – they are very high in water content

• Carry a water bottle with you (please, not plastic) every time you walk out the door

• If you need reminders throughout the day because you never seem to remember to drink, set reminders on your phone or use this app.

With gratitude,
 
gillian

[1] https://nutritionfacts.org/2017/05/25/how-much-water-should-we-drink-every-day/

Sleep 101

Photo by Ivan Obolensky from Pexels

How many of us are in awe of those people that sleep through the night? Count me in. Being in awe, that is. I can’t remember the last time I actually slept through the night. Now I know that’s not an ideal way of starting off a blog to help you sleep better (!), BUT, there is no question that the steps I have taken over the last couple of years have definitely improved my sleep. It’s a work in progress, though.

Excess Energy

According to Rubin Naiman, PhD, a psychologist, clinical assistant professor of medicine and Sleep and Dream specialist at the University of Arizona’s Center for Integrative Medicine, we over-consume energy. Specifically, the amount of food and drink we consume, the information we consume and the excess light we consume through our skin and retina (poor indoor light during the day, and significant overexposure to LAN (light at night)), combined with a lack of release for this energy. He feels this excess energy literally heats us up, causing chronic inflammation on many levels, also affecting our circadian rhythms (aka sleep patterns). We are constantly hyped.

Chronic hyperarousal

This state of chronic hyperarousal contributes to the following symptoms, leading to a disrupted sleep cycle:

• Increased body and brain metabolic rates

• elevated heart rate

• elevated core body temperature

• elevated night-time cortisol (stress hormone which should be low at night)

• decreased serum melatonin

• nocturnal sympathetic activation (fight or flight activation)

• overactivation of the HPA axis (hypothalamus pituitary adrenal axis) - controls reaction to stress

Sleep basics

In the scheme of things, we know very little about sleep, but there are certain things we do know. Most of our deep sleep happens in the first 3rd of the night. This deep sleep supports our immune system, cleanses our brain and is critical for physical renewal, hormone regulation and growth. Without this stage, people are more prone to depression, weight gain and illness.

And we are all familiar with our REM (rapid eye movement) stage, which occurs in the last 3rd of our sleep. This stage is critical for consolidating memory, information processing and assimilation, learning and emotional healing.

REM and dreaming

Dreaming is as critical as sleep, says Raiman. We are as dream deprived as we are sleep deprived, as often this is the part of our sleep that we miss. It’s when we dream that our brain digests and assimilates information. And when we suppress dreaming (through lack of sleep, getting up too early, alcohol, sleep aids and other medications, etc), it can lead to fatigue, weight gain, depression and emotional imbalances.

Metabolism and sleep

Ideally, we should be getting 7-8 hours of sleep. Among many things, short sleep duration (less than 6 hours/night) disrupts our metabolism. The increased risks of metabolic disruption include:

• impaired glucose tolerance

• insulin resistance

• increased gherlin (the hunger hormone)

• decreased leptin (the satiety hormone)

• increased BMI (body mass index)

Ultimately this can lead to obesity, diabetes, cardiovascular disease and mood disorders, to name a few.

Nutrition and sleep

What we eat can also affect our sleep patterns.

• Sleep apnea - sleep apnea has been significantly linked to long term chronic inflammatory environments in the body. There are ongoing studies making strong connections about the positive effect of diet and exercise on reducing or eliminating sleep apnea.

• GERD - Gastroesophageal Reflux Disorder (heartburn!) - GERD can be a big disruptor in sleep. There are many ways to treat GERD without medication, and diet is one of them. There is evidence that a low carbohydrate diet could help, but this is a topic for another day!

• Gut Microbiome - there is a lot of evidence that the activity in our microbiome is strongly linked to our circadian rhythms. Another reason to have a healthy gut!

• Caffeine and Alcohol - we know that alcohol and caffeine can interfere with our sleep. Alcohol is a stimulant and can raise our cortisol levels, causing us to wake either often during the night, or much earlier than we should. Caffeine of course is a stimulant as well, although affects everyone differently. The rule of thumb is to not have caffeine after 12noon.

What to do?

There are many things that we can do to help us sleep better. Some tips are as follows:

Dark room

Either have a completely dark room with black out drapes, OR wear eye shades.   Your room should be as dark as possible. If you are old school and have an actual alarm clock, cover up the LED panel with something at night to block the light.

Shut down screen time early

Try to leave at least one hour, if not two hours, between the time you last look at a screen (computer, phone, TV) and the time you go to sleep… too much exposure to blue light at night suppresses our melatonin production, the hormone that regulates sleep. If this is impossible, try the blue light blocking glasses.

 Eat earlier

Try to finish eating at least 2 hours, if not 3, before you go to sleep – no snacks if possible.

 Cool temperature

Our sleep, sleep quality and dreaming are driven by our core body temperature and melatonin… we need our bedrooms to be cool so our body temperature can come down at night.

 Develop a routine

A rhythm/routine is very important – going to sleep at the same time every night and waking up at the same time every morning helps with sleep.

 Be calm

Often people are excessively energized at night, and need to find ways to calm themselves – meditation, reading, no screen time, etc.

Meditation

Meditating helps reduce the “noise” and calms the mind. Most of us know what it’s like to wake up in the middle of the night, not being able to “turn off” the chatter. If you are new to meditating, start with Headspace, or a free app called Insight Timer. Or check out Tara Brach’s meditations.

 Physical exercise and fresh air

Increased activity, especially outside, helps us sleep better (note:  exercise done too late in the evening does the opposite – keeps us up and energized)

 Sleep apnea

As mentioned earlier, many people suffer from sleep apnea, which is often due to long term inflammation in the body.   Suggestions include going on an anti-inflammatory diet or the Mediterranean diet and getting more activity during the day.

Reduce caffeine and alcohol

Try to limit caffeine to 1-2 cups/day - especially try to not have any after noon. As mentioned, alcohol increases our cortisol level, which is supposed to be lowest when we go to bed, so we can sleep… hence the disrupted sleep when we are over-served.

 Gut Bacteria and our Circadian Rhythm

As mentioned, there is a lot of evidence now stating that the activity of our gut bacteria is strongly linked to our circadian rhythms – which of course is critical for sleep.    Feed it good food!

 Breathing Exercises

Breathing helps lower our cortisol levels, helping us relax. Do this breathing exercise when you first wake up and just before you go to bed to help you learn how to relax your body and calm your mind.   It can also help you get back to sleep if you wake up in the middle of the night.

NOTE:  there are many different breathing exercises online to help you sleep better.  

Any other suggestions? I would love to hear them. Let me know via email at gillian@gbwellness.ca or click on Comment below.

If you would like to find out more about how I can help you kickstart your journey to health, please feel free to get in touch with me for a free 15 minute consultation.

Food and Mood

An acquaintance recently confided in me that her son, back in his early 20s, had dropped out of university due to severe anxiety issues.   It certainly wasn’t the first time I had heard that story.   She went on to say that, at home, things continued to go downhill for him to the point that she was VERY worried.  

After a thorough medical examination, her son was told there wasn’t anything physically wrong with him, and he was prescribed an antidepressant.   He chose not to go down that path, and instead, with close guidance, completely changed his diet (no sugar, no dairy, no processed foods, no grains, more vegetables, healthy fats, healthy protein), supplemented with supplements and made some significant lifestyle changes.     

Within three months, his improvement was dramatic.  He was 85% back to his normal self.   Not only has he continued improving his health, he tells everyone who will listen about his experience.   Thankfully, a happy story.

Make no mistake – I don’t take anxiety and depression lightly.  Antidepressants not only save lives, but help make many peoples lives worth living.   What I will say is that food and lifestyle (physical, spiritual, etc) play a big role in brain health.

Our microbiome

There are so many angles to approach brain health, and today I am focusing on the microbiome, our internal ecosystem of bacteria, located in our digestive tract.  

The digestive system (often referred to as our “gut”) is intimately connected to what goes on in our bodies. Our microbiome (or gut bacteria), a naturally occurring community of flora, dictates the health of our immune system, our hormonal health, our metabolism and our brain health… even the clarity of our thoughts.

In very simplistic terms, a healthy gut microbiome is dominated by “friendly”, (good) bacteria, and an unhealthy microbiome is dominated by “unfriendly”, (bad) bacteria. 

The foods we eat, how we sleep, the amount of bacteria we are exposed to on a daily basis and the level of stress we live with all help establish the state of our microbiota.

So where does the brain come into play?

There are multiple pathways between our microbiome/digestive tract and our central nervous system/brain that send signals to one another, affecting our memory, our thought patterns, our moods and our reasoning (1).

If our “bad” gut bacteria starts to overwhelm the good, it can turn into a cascade of inflammatory events, affecting our brain.   It’s critical to note that our gut is not only a home to trillions of microbes, it also:

• has its own immune system, representing 70-80% of our body’s total immune system, AND

• is often referred to as our “second brain” (technically known as our enteric nervous system) as it lined with an extensive network of neurons, filled with critical neurotransmitters (did you know that 80-90% of our serotonin is produced in the nerve cells of our gut?) (2)

Let’s digest this for a second

Our digestive system doesn’t just digest food.   Rather, it’s home to:

1.    An entire ecosystem of bacteria

2.    Most of our immune system

3.    A complex network of neurons

ALL connected via pathways to our brain.  

Food really does matter when it comes to brain health.   As does lifestyle and how we manage stress.

The great news

The great news is that we have the power to dramatically influence our microbiome in a positive way, feeding the good bacteria the nutrients it needs, while starving the bad by staying clear of the food it often so desperately wants (yes, think cravings).  

Even better news!

What I am about to suggest below is identical (although more detailed) to what I suggested in my Food Cravings blog (August 2018).

This is great news because food recommendations for optimal health rarely change (unless you follow a specific diet based on certain ailments or preferences).  

Foods to Indulge:

• More vegetables / rainbow of colours / as many servings a day as you can handle!   Your gut bacteria feeds on the good fibre and micronutrients of fruits and vegetables

• Whole fruit – especially berries, apples, oranges, pears, grapefruit

• Healthy fats – avocados, nuts/seeds, olive oil, coconut oil

• Wild caught fish, grass fed/pasture raised meat and eggs

• Fermented foods – it feeds our microbiome

• Prebiotic foods – artichokes, asparagus, garlic, onions, leeks, bananas, apples – more great food for our gut bacteria

• Ancient grains and legumes/beans

 Foods to Avoid/Minimize:

• Refined carbohydrates and processed grain products

• Dairy products (for many this is a common allergen)

• Conventional meat and poultry (I understand this is challenging for many – one option is to cut back on meat overall, and enjoy grass fed, hormone and antibiotic free meat when you do eat it)

• Refined vegetable oils (canola, sunflower, safflower, peanut, etc)

• Added sugars (found in most packaged goods, breads, condiments, canned items, yogurts)

• Fried foods; packaged foods with more the 5 ingredients

• Juice – eat a piece of fruit instead!

Lifestyle

Stress reduction – yes, easier said than done.   But a few suggestions:

• Meditation

• Yoga

• Walks in nature

• Just allowing yourself to sit for five minutes and do NOTHING

• Physical exercise – any sort of exercise will help 

Supplements

Probiotic supplements are always an option, although nothing will truly work if one doesn’t change their diet or lifestyle

If you would like to find out more about how I can help you kickstart your journey to health, please feel free to get in touch with me for a free 15 minute consultation.

(1)   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139398/

(2)   Adam Hadhazy, “Think Twice:  How the Gut’s ‘Second Brain’ Influences Mood and Well-Being,” Scientific American, February 12, 2010, http://www.scientificamerican.com/article/gut-second-brain/.