• Oct
    • 25
    • 2012

Trick of the Treats

Boo!

Well I am sure I actually didn’t scare you there. I did, however, want to get your attention. Halloween is just around the corner and it is time we had a true heart-to-heart about the candy … more on that in a minute.

The Facts
First of all let’s look at some of the facts. The candy has been on sale since mid-July (I love early marketing – don’t you?). I know the candy marketers want you to have easy access to the candy before, during, and after Halloween. You have done your best to avoid those tempting little treats, but have a couple now and again isn’t such a big deal – or is it?

In a couple of days the little ghosts, witches, Justin Biebers and Honey Boo Boos will soon be knocking at your door. And as the custom goes – you will dispense said treats into a bag bulging at the seams with candy. And as the custom goes – you probably bought too much candy and have to get rid of the treats that remain in the house. But, what are you to do with the leftovers? Save them for next year?

Let’s be honest here .. we are having a heart-to-heart .. they will be eaten until they are gone.

Rocket Science
Now, it doesn’t take a rocket scientist to know that candy isn’t a health food by any stretch of the imagination. In fact I literally think everyone knows that candy isn’t good for you. It is contributing to the obesity and diabetes epidemic and it is highly addictive. What I do find interesting is why we actually do the candy thing in the first place. I do know it is tradition. I do know that it is fun to dress up. And I do know that our tongues, taste buds, and our brain loves the candy reward. But, is it possible there is a better way?

Turns out there is, and it is what Stephen Covey calls ‘a third option.’

Third Option
By ‘third option’ I simply mean that the kids expect candy, but you know that it isn’t the best choice for them. So there must be a way that the kids can feel like they have had an amazing time dressing up and getting treats – AND you help them (and yourself) keep the sugar load to a minimum.

Considering that Halloween is all about creativity and imagination why don’t we put our thinking caps on (don’t worry it is part of the costume) and see if we can indeed come up with a third option. When we start to get creative we can find lots of non-candy trick-or-treat options – bouncy balls, raisins, stickers, temporary tattoos, etc. The dollar store is filled with inexpensive ideas. And yet, for most people that just doesn’t seem to register as an option these days – so we go off to a super-grocery-store to buy the economy pack of M&M’s, Snickers, Kit Kat’s, and Milky Way’s all the while knowing things are going to end badly. The kids are exposed to enough kryptonite – think sugar – to take down Superman, and you eat enough candy before, during and after Halloween that the bathroom scale seems to be in hiding.

I am not trying to be mean or take the fun out of this holiday. I just think that we can do better.

Just 5 Bars?
Let’s look at some more facts. The little mini Halloween candy bars look innocuous enough. They are so tiny and cute aren’t they? Well let’s put them in context. If you buy a regular sized Snickers bar you’re looking at about 270 calories, 14 grams of fat (and we’re not talking the good kind here), 35 grams of carbohydrate and 29 grams of sugar (that’s roughly 7 tsps). Now let’s say you have the ‘cute’ size and justify eating 4 or 5 of them (let’s be real here folks, they’re small and we all know that over the course of the evening it’s going to happen…or more!). When we do the math for 5 of them you are staring at about 320-400 calories, 16-20 grams of funky fat, 42-53 grams of carbs, and 35-42 grams of sugar (that’s between 9-11 tsps). The damage to you and the kids adds up fairly quickly.

The Dose
I want you to consider one other ‘trick’ of Halloween. How much does the average kid weigh that comes to the door? How much do you weigh? Is there a difference? You are darn right there is. A kid eating 5 mini candy bars just got a ‘dose’ of sugar per pound of body weight that far exceeds your ‘dose’ per pound. That is why you have a kids ‘dose’ of Tylenol right? They are smaller than us.

And let’s be honest about another ‘trick of the treats’ – we never eat just 5 do we? We eat them until they are gone. Maybe not all in the same night, but they do get eaten.

Alternatives
If you are having trick-or-treaters stop at the house consider giving out ‘healthy’ or non-food treats to avoid the temptation of having a bowl of treats in the house. Here are a few ideas: Pencils, stickers, crayons, temporary tattoos, bouncy balls, etc., all make great options! Alternately, choose to ‘not be home’ or don’t answer the door and avoid the scene all together.

Um, yeah, but I’ve got kids…

If Halloween is going to happen regardless of your good intentions there are still ways to minimize the damage. You can arrange a ‘Healthy Halloween’ party for your little goblins. Bob for apples, paint or carve pumpkins, do face painting, and offer scary, but good-for-you treats like: cauliflower brains, hard boiled eggs, and grape or olive eyeballs, carrot fingers with red food colouring, raisin bugs, and chocolate covered turkey-bacon snakes. Oh, and don’t forget the spaghetti squash guts. The list goes on …

A sense of healthy community is important. Get together with friends and neighbors who agree with you and want to give out non-candy treats. Map out trick-or-treat stops to these places and avoid a sack full of sugar. And if you do end up with a bunch of creepy candy encourage your child to ‘sell it’ back to you or an area dentist office for money or prizes more lucrative than licorice and lollipops!

The idea here is to make it fun!!

The Scrooge of Halloween
Some of you might be thinking – seriously, no candy on Halloween? I do know it just doesn’t really seem fair does it. I will leave you with a sobering thought. Obesity and diabetes continue to escalate out of control and sugar is more addictive than cocaine.

There can be a third option, but it is up to you to make it happen. It is time to put that thinking cap on and wave your creativity wand! Without sugar there can still be a Happy Halloween!!

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Posted by In Kids, Nutrition, Weight Loss Tagged , , , , , Comments 4
    • Aug
    • 09
    • 2012

Get Lean With The Green Bean

[as seen in the Oxford Review August 9th, 2012]

This is a follow-up to my previous article: Beantastic Miracle Weight Loss

The results are in. It works. And the vast majority are losing weight.

However, it turns out that not everyone lost weight by taking the green coffee beans – so this post is for them.

Before I tell you about the results and how much weight on average people lost, I want to tell you about the people that didn’t lose any weight. I have discovered through trial and error a few things you need to do (and not do) when taking the green coffee bean to achieve weight loss.

Exercise
Do not take this supplement before or after exercise. You don’t want to block sugar at this point because your body needs fuel in order to generate movement. So make sure you exercise 5 days a week – just don’t take the green coffee bean before or after exercise.

Calories
If you have been at the same weight for longer than 12 months (you always weigh within 1-3lbs) then this tip is for you. When you take the green coffee bean you have to make sure you don’t change anything. When I say ‘change anything’ I mean cutting calories. I have heard from a few people who messaged me for help because the lean mean green bean wasn’t working for them. After a little investigation I found that, almost across the board, the green bean has limited effectiveness when calories are dramatically slashed – the body goes into starvation mode and will hang on to every single calorie you throw at it.

Now, I am not saying keep eating the really bad junk food in your cupboard. What I am saying is that your body needs nutrition and fuel to be at its most efficient. If you are using this time to make some healthy choices then by all means swap out the ice cream and cookies for veggies and apple slices!

Water
You must take the green coffee bean with a large (8oz) glass of water 30 minutes before you eat. If you are truly committed to weight loss then you must do this step. Don’t be complacent. Not even a little bit.

A License
I am sorry but I have to speak my mind on this one. My biggest beef is when some people use the green bean as a license to do whatever they want. They know the chlorogenic acid in the bean blocks sugar – so they go out and have an ice cream, or cookies, or cake, or a chocolate bar, or whatever. Sorry, but that makes me upset. Those things are never healthy foods and they never will be! Use the green bean to augment your healthy food choices and get the best bang for your buck. You will feel better about yourself. Trust me.

How It Works
I keep getting emails and messages on how this green bean thing works. I have dug into as much information as I can and will be writing about it today and in the future so that you can understand just what this green coffee bean does.

Chlorogenic Acid
The secret to the green coffee bean is the chlorogenic acid. It turns out that many organic food products contain chlorogenic acid but none to the extent found in lowly green coffee beans. The food science research shows (anyone can find this on pubmed) that the individual green coffee beans contain close to half their weight in the chemical compound chlorogenic acid.

When this powerful antioxidant, and polyphenol, travels through the blood stream and into body tissues it diminishes the effects of free radicals, which cause aging and damage DNA. Chlorogenic acid also inhibits glucose release.

The liver, through a process longer that I have space for, produces glucose during certain times of the day. Chlorogenic acid interferes with the enzyme necessary for this conversion. Chlorogenic acid also interferes with the process of glucose absorption in the intestines.

To understand why blocking the glucose is important we need to know that any excess glucose will be converted to fat. Glucose not used by the body for energy feeds fat cells. Taking green coffee bean extract reduces available glucose and forces the body to turn to fat for energy. That is the magic of it.

That is why I am excited about this product. If you want more details about the studies you can find them here: Chlorogenic Acid and Green Coffee Bean Human Study.

If you are interested in purchasing this product locally I would recommend visiting a health food store located at 682 Peel Street called Inside U. If you don’t live in this area (Oxford County, ON, CAN) you can purchase it online here: Online Store for Green Coffee Beans.

The Results
Now for the good news! Most of those who has taken this product faithfully, and avoided the pitfalls I mention above, have lost between 1 – 1.2 lbs per week over the last 6 weeks or so. That is amazing and makes me happy! I will be continuing the field test and will be reporting back to you over time. I just want to make sure that the weight stays off permanently like it was reported in the study.

The final thing I must say is this: Nothing takes the place of a sound whole-food diet! Nothing! The reason I make mention of some of these things (like green coffee beans) is for people who have tried everything and need a little nudge over a tough spot. If you have hit a plateau and can’t seem to budge the scale – then this just might be for you.

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

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    • 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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Posted by In Education, Gut Health, Motivation, Veggies, Weight Loss Tagged , , , , , , Comments 0
    • 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