• Jul
    • 13
    • 2012

7 Healthy Summer Tips

[first published in the Oxford Review on July 12th, 2012 - modified]

Hydration
When my clients ask me what to drink I am often heard replying, “Only water is water.” So drink water this summer – at least 500ml of water upon rising. If you are going out for activities and exercise drink at least that per hour since you can sweat a lot when it is hot. Most people, at baseline, need a good two litres of water per day – more in hot weather or with sweating and exercise. This summer please make a conscious effort to swap your sugar-sweetened beverages (pop, juices, and sports drinks) with water!

Vitamin D
Another one of my sayings is, “Too much of a good thing is a bad thing.” This applies to sun exposure (as well as other things). Getting appropriate sun is vital for vitamin D production, but remember, when you are enjoying the sun and outdoors, protect yourself from overexposure to sunlight by wearing a hat and using natural sunscreens that do not have excessive chemicals. Check your local health food store for more details (click here for some brands and info). Additionally, there is a lot of scientific support for using Aloe Vera gel for overexposure. It is actually a good idea to have an aloe plant growing in your home for any kind of burn. The cooling and healing gel inside the leaves will soothe any sunburn. It works great.

Exercise
If you have not yet started an exercise program then it is time to get going. If you have been exercising all along then keep up the good word! Physical activity is important for keeping the heart strong and healthy. Exercise also helps to keep you happy (endorphins), your immune system working smoothly, and keeps your blood glucose in check. The summer is a great time to get outdoors and participate in some refreshing activities like hiking, biking, swimming, or tennis. Reconnecting with these activities will help keep your body and mind aligned.

Whole Food
Enjoy the bounty of Nature. Now is the time to get some fresh seasonal fruits and vegetables at their local organic best. In the summer we often consume foods that are light and cooling like fresh vegetables and fruits, raw vital enzyme salads, and lots of freshly squeezed lemon water. Also, remember to include some protein with one or two meals. It isn’t always fun to cook in the heat so remember that there are a number of light nourishing proteins that don’t require cooking. Nuts, seeds, sprouted beans, yogurt, kefir, and cottage cheese seem to complement fresh fruits and vegetables nicely (the kefir is especially nice and loaded in probiotics).

Family
We work a lot it seems and sometimes we don’t get to see our families as much as we would like to. This summer I challenge you to take some special time with your family, kids, friends and pets and get outdoors. When I was a kid my favourite time of the year was when we would go to the beach, tent and build a fire. When not on holiday, and at home, my sister would ‘make’ me jump rope all day (don’t worry I enjoyed it – most of the time). When I think back my best memories don’t have any to do with the TV, video games or my computer. My best memories are ones with my family.

Refresh
Chilled herbal teas are wonderful. We use flowers and leaves (or tea bags) in a clear glass jar filled with spring water. Some of my favourites are hibiscus and rosehip (together), red clover flowers, peppermint, chamomile, or lemon grass. We grow some of the plants ourselves and sometimes we use tea bags. Chilled herb teas are flavourful, and medicinal. They will leave you feeling refreshed, happy and invigorated. Adding a little orange or lemon peel, a sprig of rosemary or a few jasmine flowers can put a nice little sparkle in your glass.

Unplug
Stop. Breathe. Deeply. We are so connected to our technology now that it is becoming a problem. We are always partially engaged (called ‘constant partial attention’). This summer make it a priority to leave your cell phone at home and/or take a week off from TV. It isn’t easy, but it is doable. You will be surprise how good you feel.

As Always – Eat Healthy. Get Unplugged. And Smile!

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    • Jul
    • 05
    • 2012

Are You Getting Enough?

[as seen in the Oxford Review July 5, 2012]
I have never written on this topic before. The particular nutrient I will write about helps with so many things I find it amazing. It helps you feel full after eating, slows down gastric emptying, lowers cholesterol, activates your immune system, aids in detoxification, elimination and fat loss to name a few. If you want to know more about fibre, then please keep reading.

When I ask my clients this simple question, “Are you getting enough?” most of them say yes. However, upon examination of their 14-day food diary I am confronted with the fact that they are not. The truth is that many people are undernourished when it comes to their fibre intake.

Now you may be thinking, “Well Dave .. fibre isn’t actually classified as a nutrient.” If that thought came into your head, you would be right. However, that doesn’t change my view that fibre should be a considered as a nutrient – so I will make reference to it in that manner. I hope you don’t mind.

We often her fibre discussed in the context of bowel health, cholesterol and gastric emptying. Now it seems that we can discuss fibre in the context of mortality as well.

In a recent study, published in The American Journal of Clinical Nutrition on May 30th of this year, an international team of researchers found a reduction in mortality during 12.7 years of follow-up among men and women who consumed higher amounts of fiber. The particular study included a very large cohort of 452,717 participants and was part of the EPIC (European Prospective Investigation into Cancer and Nutrition) initiative, which looks at different dietary patterns across ten European countries. The average age when the study began was 50.8 years.

The results of the study found that for each 10 gram per day that subjects increase total fiber intake there was an associated 10 percent lower mortality risk. Those living the longest had a fiber intake at 28.5 grams per day.

So my recommendation is to aim for at least 25 grams per day.

An examination of the 23,582 deaths that occurred during the study found that fibre had an amazingly protective effect for circulatory, respiratory, digestive and inflammatory diseases. It should come as no surprise that the greatest benefit was associated with digestive disorders.

Having an efficient digestive system is very important to having a high quality of life. While the adage “you are what you eat” may be popular, I prefer to say it this way “you are what you don’t eliminate.”

Your intestinal tract is so vital to your health that science is expending a lot of resources on this topic. For example, the results of a meta-analysis appearing in the British Medical Journal, published online on November 11, 2011, found that an increased intake of dietary fiber could aid in the prevention of colorectal cancer.

There are several possible mechanisms responsible for fiber’s protective effects. An increase in stool bulk and a dilution of carcinogens in the colonic lumen, and bacterial fermentation of fiber to short chain fatty acids, are all thought to play a role.

The bacteria in your gut like the way that fibre is packaged in whole food vegetables like broccoli and avocados (avocados are unbelievable high in fibre and are a brilliant source of good fat!). This is why I diligently advocate for whole food sources of nutrients. I always recommend eat good high quality food first. If you still need something to supplement your diet – that is when you use a nutritional helper like glucomannan.

The Japanese are some of the longest-lived peoples in the world. They have eaten glucomannan for centuries and it is the main ingredient in shirataki noodles and konnyaku – which are traditional Japanese foods.

For those interested in the sciency-side of fibre, there seem to be several mechanisms that help to control weight, improve glycemic control, and aid in the maintenance of a favourable intestinal environment. It appears that fiber may help protect against circulatory diseases in that it lowers low density lipoprotein (LDL) cholesterol (when LDL is elevated it is a major risk factor for cardiovascular disease). Additionally, Fiber intake has also been associated with a reduction in inflammatory markers including C-reactive protein, interleukin-6 and tumor necrosis factor-alpha.

With all the great and amazing benefits of fibre, shouldn’t you be asking yourself, “Am I getting enough?”

As Always – Eat Fibre. Exercise Hard. And Smile!

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Posted by In Education, Fibre, Gut Health, Hunger, Veggies, Weight Loss Tagged , , , , , Comments 0
    • Jun
    • 28
    • 2012

10 Reasons to Stay Hydrated

[as seen in the Oxford Review June 28, 2012]
It is a hot one this holiday weekend. While some of you may be partaking of your favourite beverage this weekend, I just wanted to remind everyone why it is so important to stay hydrated with my favourite beverage – water!

I am going to keep this short and sweet. Here goes:

Detoxify
If you are not sweating in a workout you are either not working out hard enough or you are not hydrated properly. Sweating not only helps you maintain your internal body temperature during exercise – it is also essential in ridding the body of unwanted toxins. This is one of the reasons why saunas are so important; they make you sweat. So if you aren’t sweating you are not activating this avenue of detoxification.

Reduce your appetite
Many times most people mistake thirst for hunger. The next time you are hungry try drinking a nice big glass of fresh cool water – you will be amazed at what it does to your appetite!

Energize
When you are water deprived you feel like dirt. Dry dirt. You have to fuel up with water to boost your energy levels. Have you ever noticed how good you feel after you have a cold glass of water on a hot summer day? I find that it perks me right up. Water is essential in getting the energy systems going in the body – actually it won’t work without it.

Keep Your Skin Young
It is a well-known fact in the celebrity world that water is a simple way to keep skin healthy. Drinking enough water hydrates the skin and gives it that fresh glowing appearance. Also don’t forget to give your face a gentle wash with clean water and a cleanser (AYU is the absolute best brand. Period.) each night before bed. Then moisturize with a water-based lotion.

Enhance Performance
If you are not drinking enough when playing sports your performance will begin to decrease very rapidly. If you don’t drink water you can also get severe cramping (due to electrolytes lost from sweating). If you are out this weekend playing some Frisbee or football at the beach please remember to stay hydrated with water.

Prevent Heartburn
Many times the heartburn you feel can be reversed by drinking a glass of water. Some recent research on the over-prescription of heartburn meds noted that water can be a very cheap and quick solution to this problem. Make sure your stomach is hydrated since the acid works better in a hydrated environment.

No Headaches
When you get a headache this can simply be one of your body’s signals that you are dehydrated. It his book Your Body’s Many Cries for Water, Dr. Batamanghelidj notes that dehydration is often a cause of aches and pains in the body and headaches are no exception. Drink at least 2 litres a day to prevent headaches.

Stay Regular
Have you ever been constipated? One of the things about fibre is that it needs to be in a water rich environment in order to work. Fibre bulks up the waste in the bowel and makes it smooth in order for it to travel with ease in the large intestine. Not enough water means that the peristalsis in the bowel becomes impaired – and that is not a happy feeling. To stay regular make sure you have fibre (30g) and water each and every day.

Lubricate Joints
Your joints are fluid filled. You must be drinking enough water in order for them to work properly. This is especially true of the discs between your vertebrae. If you suffer from low back pain drinking water can help. This is also true for your knees. Water is vital to your joints and keeps them moving freely.

Lose Weight
Did you know that it is virtually impossible to lose weight when you are chronically dehydrated? One thing you must do when trimming down is drink enough water. That is why one of the recommendations I made last week (check out the weight loss article on green coffee beans on my blog) was to drink a large glass of water with the capsules before each meal. When fat is being broken down water has to be present for it to happen properly. If you want to lose some weight then stay hydrated.

As always – Eat Well. Stay Hydrated. And Smile!

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Posted by In Detox, Education, Gut Health, Hunger, Liver, Nutrition, Veggies, Weight Loss Tagged , , , , , , Comments 0
    • Apr
    • 26
    • 2012

5 Hunger Crunching Superfoods (3 BONUS Foods!)

[as seen in the Oxford Review April 26th, 2012]
If you don’t think that plant-based nutrition can fill you up then think again! Over the years one of the the biggest objection I get from clients is they don’t think they will feel full when eating their veggies. If you’re like a lot of people, conquering your appetite is one of the biggest challenges you face in your weight loss and fitness journey. It comes as no surprise that when dieting a lot of people start craving all the junk you know you’re not supposed to eat. The secret is eating the RIGHT foods to help calm the cravings. I have put together a list of easy-to-find tasty foods to help get your appetite healthy and you get back on track to health.

Spicy foods.
Capsaicin, the ingredient that gives peppers their heat,Three Chili Peppers can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. I add some spicey-hot to a lot of the food I eat. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats. RULES: Use a small amount to start and add more as you get used to the heat.

Pine nuts.
These edible pine-tree seeds contain more protein than almost any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CCK] and glucagon-like peptide-1 [GLP-1]) that tell your brain you’re not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch. RULES: Use a serving at a time.

Oatmeal.
This hot cereal is high in fiber and lower on the glycemic index, which means it fills you up and takes a long time to digest. I only recommend buying the steel-cut variety since it takes longer to digest and keeps you fuller longer. The research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin effectively. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. RULES: Use steel-cut as often as possible.

Salad.
The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. RULES: Remember to look out for hidden sugar in the dressing (it will blow your mind!).

Apples.
Not only are whole food apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you’d get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast. RULES: Apple sauce doesn’t count.

B o n u s – F o o d s:

Beans.
The fiber in beans increases CCK, a digestive hormone that’s a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger. RULES: Skip beans in tomato sauce since they have too much sugar.

Flax seeds.
Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones. RULES: Grind them before use!

Whey protein.
New studies suggest that whey protein stimulatesWarrior Whey the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with whey protein powder to calm your appetite any time of the day. I use the Warrior Whey brand and buy it at InsideU Health where I live in Woodstock, ON (their webstore is coming soon – I will keep you posted!). RULES: Vital for after a workout!

Until next time – Eat Healthy. Exercise Hard. Smile!

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Posted by In Gut Health, Hunger, Nutrition, Spicy Food, Veggies, Weight Loss, Whey Protein Tagged , , , , , , , Comments 2
    • Jan
    • 05
    • 2012

Your Gut Health Is Very Important

[as seen in the Oxford Review January 6th, 2011]
The bacteria in your gut are, during the best of times, highly underrated. They provide many different functions that help us live our lives. In fact we have more bacteria in our gut than we do cells in our body. Amazing isn’t it.

To keep our gastrointestinal tract healthy it is very important that we do a few things well. We must maintain our intake of fibre to be a minimum of 30g per day. We must eat a plethora of high quality low-starch veggies like broccoli and kale. We must limit (or eliminate) our sugar intake since sugar causes a shift in the healthy keep-us-lean bacteria. We must take a probiotic as a supplement or as food.

There are many options for getting probiotics into our gut. One of my favorites is called Kefir and it is my secret ingredient to staying in tip-top shape. I am free from colds and the flu year round (my next article will highlight more of my secrets on staying cold-free). A very large part of our immunity lies in the health of our gut and in the bacteria that reside there. You would do well to take that very seriously.

When you eat a diet high in fibre, veggies and probiotics you are on your way to getting a very robust immune system. I find that many people discover Kefir does them very well and helps them regain their health. In fact – many studies point to a well-colonized intestinal tract as being a first-line-defense for our immunological system.

Kefir, an ancient drink from the Caucasus Mountains that resembles liquid yogurt, is made by adding a live culture – called kefir “grains” – from a previous batch of kefir to room-temperature milk (usually from a cow, goat or sheep, though soymilk can be used). The cultures are a combination of bacteria and yeasts, usually lactobacillus acidophilus and Saccharomyces kefir.

The term probiotic means it is “friendly” bacteria. Having lots of friendly bacteria in our gut also keeps us happy. As early as 1906, in an article published in the Journal of the American Medical Association, researchers found that the health of the gut and depression were correlated. As a probiotic Kefir also provides you with calcium and protein, and may have some additional benefits for the immune system. You can certainly use it every day.

The one caution I would give you is that commercial kefir can be overly sweet and can contain additives. Read labels carefully. I would buy plain varieties and add your own freshly cut fruit. Making your own kefir isn’t difficult, with starter kits widely available. You’ll have to experiment a bit to produce kefir that bests suits your taste. In general, the longer the fermentation time, the more sour the finished product.

My personally recommendation is Pinehedge Farms Kefir. This Kefir is made right here in Ontario and right on the farm. This product is not only Organic but also has the Demeter Bio-Dynamic Certification. The Demeter certification has the absolute strictest requirements for organic food, and it also demands the farm be bio-dynamic.

I don’t use any other Kefir products (I get mine at Inside U in Woodstock) because none can even come close to Pinehedge Farms for quality. As usual I called the farm and spoke directly to the farmer when I was doing my research and information gathering. Mr. Heinzle was very helpful and full of great information. He definitely takes pride in his work and believes in the sustainability of bio-dynamic farming.

As always – Eat Well. Exercise Hard. And Keep Smiling!

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