[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, 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 stimulates 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!

Organic, unadulterated wholefoods have formed the basis of human diet through the ages. Only now has the human race been subjected to countless man-made chemicals found in food and the environment.

Eating foods that provide a balanced amount of nutrients is required to keep the body in perfect balance. A good deal of energy is wasted trying to disarm alien and often-toxic chemicals – some of which cannot be eliminated and accumulate in body tissue. Choosing organic foods whenever possible is the nearest we can get to eating a pure diet today. By supporting the organic movement, we help to minimise the damage of chemical pollution, which poses a real threat to the future of humanity. I might sound dire but it is the truth.

Raw, organic food is the most natural and beneficial way to take food into the body. It is especially important to buy organic fruit where you eat the skin. Almost and every non-organic edible fruit-skin has been sprayed. The surface area is vast, and many fruits (think apples) are found to contain large amounts of organophosphate fertilisers. If you cannot find or afford organic then you must wash them (even this only partially helps since the chemicals get into the fruit).

In straightforward nutritional analyses, organic food tends to have more in it, both in terms of dry weight and nutrients (see chart below). This is because organically grown produce must be grown in enriched soil and because modern methods of farming with agrochemicals can speed up the growth of a plant, changing its structure to be more full of water. In other words, although it may still look like a carrot you could be buying less food.

 The average price difference between organic produce and non-organic produce is around 20 per cent (sometimes higher, sometimes lower). Organic produce was found, on average, to contain 26 per cent more dry matter (less water) — therefore actually making it cheaper to buy organic. This is why non-organic produce tends to shrink more on cooking as its high water content evaporates.

Comparison of Organic vs Non-Organic Produce

Component Mean % increase in organic produce vs non-organic produce

• Dry matter +26%
• Potassium +13%
• Calcium +56%
• Magnesium +49%
• Iron +290%
• Copper +34%
• Manganese +28%
• Protein +12%
• Essential amino acids +35%
• Nitrates +69%
• Phosphorous +6%

Organic food’s strength also lies in what it doesn’t contain. This stretches well beyond excluding agricultural chemicals such as fertilisers and pesticides, to prohibition of artificial preservatives, colours, sweeteners, residual antibiotics, hydrogenated fats, processing aids and meaningless starches. There is, in fact, only food in organic food (I am not talking about packaged organic food which is sneaky and should be avoided).

One of the most amazing things that I have noticed regarding organic food is the taste.  Have you even purchased wonderful looking tomatoes from the store only to find them totally tasteless?  That is actually one of my pet peeves.  I have found almost exclusively that organic food tastes better than commercially grown produce. It has more nutrients and our bodies recognize that. It is the nutrients that give fresh whole food its distinct taste.

As always remember to: Train Hard, Eat Well, and Smile!

[as seen in the Oxford Review January 27th, 2012] According to the most recent data available it is the unfortunate reality that the rates of cancer continue to rise. I have personally had a few family members die as a result of cancer and I have a personal mission to find out what I can do to help stop this disease.

While researching the causes of cancer I discovered that there are a minority of cancers that are caused by factors that cannot readily be controlled. When I say not ‘readily’ controlled I mean behaviours and situations that are not immediately available to be changed now; things like environmental pollution, viral infection, and genetic factors. The generally accepted number place about 30% of all cancers under this umbrella.

Conversely, many factors directly related to choices of lifestyle, such as smoking, lack of physical exercise, obesity, dietary habits and the immoderate use of alcohol directly cause the onset of approximately 70% all cancers. Even a very casual inspection of the data (that is the number of people afflicted worldwide) show great variation in the rate of cancer depending on where you look on the globe. This is good news since we can discover some epidemiological truths about cancer by analyzing this variance.

Peter Wentzel, in his book Hungry Planet, showcases the almost unbelievable differences in diet around the world. It is beyond doubt (or argument) that we, in North America, eat a diet heavily laden in processed foods. We eat according to the energy content of food and the fuel it provides. In stark contrast to this those in the East (statistically significant cancer rates are much lower) eat food for the health benefits and for the disease prevention it provides.

Our diet here in the West is generally characterized by a relative lack of fruits and vegetables and it appears that the very same plant foods we lack do play a critical role in the prevention of most (if not all) cancers. It is my opinion that we need a national agenda to get more truly fresh fruits and vegetables into our bodies. There is no substitute for the daily addition of these plants foods to our meals.

The bleak reality is that in spite of decades of dedicated and determined research, financed to the tune of billions of dollars, a large number of cancers remain impossible to treat. It is my belief that the miracle drug (or procedure) to cure cancer will never come. The responsibility firmly rests upon our shoulders to take matters into our own hands and make some good choices for change.

We must make the lifelong decision to eat more vegetables, be more active, and get high quality rest. As a nation, if we ever want to address the cancer problems we have in this country, we must look at ourselves in the mirror, stop making excuses, and start living a lifestyle reflective of what we already know is true.

You might have been expecting me to list off a bunch of foods that will nourish your body and block cancer from developing in the first place. While I am going to give you my time 5 foods – the truth is you already know. You have heard it hundreds of times before – fresh vegetables and fruits have been written about extensively. They are all good for you. No more excuses. Take control now. Commit half of every single plate of food you eat to fresh veggies and fruit. Once-in-a-while just won’t cut it. The reality is you need to eat them on a very regular basis, over a lifetime, to get the benefits. It is the daily, day-in-day-out, choices you make which have the greatest impact on you.

I will finish up by giving you my top 5 cancer fighting foods – but we have to make a deal first. The deal is that you must commit to adding these foods to your diet now. Please. I would actually get down on my knees, if I could, that is how strongly I feel about this.

The top five cancer fighters are: cruciferous veggies (broccoli), garlic and onions, turmeric, green/white tea, and omega-3’s. If you need more information on how to get these foods in your diet please email me at info@vitalityplus.com.

We can change the broken health system one meal at a time.

[as seen in the Oxford Review December 2nd, 2011]
Since many people don’t eat enough veggies I have decided to write about veggies that give you a big bang for your buck. My recommendation for veggies is that you eat at least 4 (eating more is better) servings a day. Also, make a rule for yourself that you always eat more veggies than fruit – not because fruit is bad – but veggies have a lower overall sugar load and if you are trying to lose weight veggies can be your number one ally.

The Cruciferous Family
This family of vegetables includes broccoli, kale, cabbage, Brussels sprouts and collard greens — and contain some of the most nutrient-dense vegetables on the planet. The broccoli family is loaded with beta carotene, vitamin C, folic acid, magnesium, potassium, fiber and protein. Also, the cruciferous family is noted for the anti-cancer phytonutrients it contains. Both diindolylmethane and indole-3-carbinol, two closely related compounds found within the cruciferous family, have anti-tumor forming properties and allow for proper metabolism of harmful estrogens, providing protection against hormone-related cancers.

There is one thing to keep in mind for those with hypothyroidism and that is not consume raw vegetables in the broccoli family due to their goitrogen (thyroid blocking) content. You should lightly steam all vegetables in the cruciferous family if you have thyroid concerns.

Onions & Garlic
These are some of my favorite things to add to almost any foods. Along with the broccoli family, onions and garlic amazing sulphur-containing compounds that enhance detoxification, support normal cellular functions, optimize the immune system, promote cardiovascular protection and contain anti-cancer properties. Much research on onions and garlic has found potent protection against numerous human conditions and chronic diseases. Additionally, both onions and garlic are a good source of vitamin C, vitamin B-6, biotin, chromium and flavinoids. Used in cooking as far back as we can tell these wonderful veggies can improve chances of survival, as they contain lots of vitamins, minerals, antioxidants and other phytonutrients that are necessary for health and well-being.

Beets
My mom introduced me to the wonderful world of beets. Full of vibrant color and nutrient density, beet greens (really healthy) and beet roots offer many health-promoting benefits. Beets are often recognized for their medicinal use for liver conditions and enhancing detoxification, yet these crimson-packed-powerhouses are also recognized for their antioxidant content. Also, remember when preparing beets, save the greens and consume them raw in salads, lightly steamed or sautéed with other veggies. One of my favorite ways to have the beet root is to grate it raw on a salad.

Mushrooms
While not technically a veggie mushrooms have been used medicinally in Asia for centuries (millennia even) for their immune boosting properties. Mushrooms, specifically shitake, maitake and reishi, are rich in selenium, iron and beta-glucan. Beta-glucan has recently gained press for its immune-enhancing and anti-cancer properties. One study published in the Journal of Cancer Research in the November 2010 issue concluded that beta-glucan can induce anti-tumor properties and should be used in addition to conventional cancer treatments. That is why in my house we take a mushroom immune supplement and eat mushrooms regularly. I truly believe that mushrooms remain one of the best food sources for protection against infection and cancer.

Peas
A vegetable that often associate with our childhood, peas are often an under-appreciated vegetable in us adults. It is amazing how much nutrition the pea contains. Actually, the nutritional value of these little green wonders is quite surprising – peas are one of the best vegetable sources of protein (if you are vegetarian please take note). Adequate protein is necessary as it serves as the building block of many tissues, including hair, skin, nails, organs, immune cells, muscles and enzymes found in the body. Considering just one cup of cooked peas provides more than 8 g of protein and contains a wide variety of vitamins and minerals I must concluded that peas are pretty awesome. Also, they are a great alternative source of protein for vegetarians. So whether you are a kid or an adult – remember to eat your peas!