Author: Selina Rose

A holistic nutritionist, writer, non-granola yogi, and coach dedicated to helping you find sustainability in your health so you can play full-out in life (whatever that looks like for you).

Multivitamins: Are They Really a Waste of Money?

Multivitamins are exactly what they sound like: multiple vitamins. They’re supplements that contain several different vitamins in each one. They can also contain several minerals and other ingredients like amino acids or fatty acids. And because there are multiple ingredients, there are low doses of each ingredient.

In fact, they are the most commonly used supplements in the world!

There are 13 vitamins and at least 16 minerals that are essential to health. You need certain amounts of all of these nutrients for optimal health. In fact, nutrient deficiencies can impact reproduction, growth, and regulation of bodily processes.

Lots of people say that if you follow a “balanced diet,” you’ll get enough vitamins and minerals. I personally would love to believe it … but it’s just not true. Many people are eating way too much processed food that is devoid of nutrition. What you may not know, is that these processed foods actually take nutrients from your body during digestion, meaning you can go into nutrient debt by eating low-quality foods.

Research that shows many people don’t get enough vitamins and minerals. Period.

How do you know which vitamins and minerals are in your multivitamin? In short, read the label, and don’t be afraid to ask questions. If there are at least three different vitamins and minerals listed, it’s a multivitamin.

Do multivitamins work?

Multivitamins have been studied a lot.

The quality of the multivitamins studied has not been consistent. Some studies consider any supplements with at least three vitamins to be a “multivitamin.” Most of the time, the multivitamins studied are ones that are very popular and are available everywhere.

So, what exactly do we know about the health benefits of multivitamins?

Here’s a quick summary of the science:

  • Multivitamin use is linked with improved moods. Interestingly, if someone has nutrient deficiencies, they may have mood imbalances. So, if the multivitamin addresses an underlying deficiency, this makes sense.
  • In terms of memory and cognitive performance (ability to think), there seems to be an improvement in people who regularly take multivitamins.
  • In terms of cataracts and age-related macular degeneration, there seems to be a slight improvement.
  • In terms of heart disease, the results are mixed. There may be an increase, or a decrease, or no effect on risk of heart attacks.
  • In terms of cancer, there is a slightly reduced risk of certain cancers in men.
  • In terms of mortality (death), there doesn’t seem to be a clear increase or decrease in mortality rates for people who take multivitamins.

All in all, multivitamins aren’t magical “health pills.” They’re not guaranteed to improve your mental or physical health, or help you live longer; but, they do have some health benefits.

Are multivitamins safe?

Just about every study that looked to see if multivitamins were health-promoting, also looked at side effects. They have consistently shown that multivitamins are very safe.

Now, I’m not talking about high-dose supplements. High doses of many nutrients can be harmful. But specifically, for multivitamins where there are several nutrients included, all of which are in low doses. Those are safe.

Unless you have a knowledgeable practitioner advise otherwise, you want to stick to the dose on the label. That dose should be safe for most people.

However, there are many times when supplements (not just multivitamins) have been tested and found to contain different ingredients than what’s on the label; this may be different quantities of vitamins or minerals. Sometimes they contain ingredients that are not supposed to be in them at all (like toxins or prescription medicines).

This is why choosing supplements that are licensed, if applicable (like in Canada), and from reputable companies is so important.

Note: The form your multivitamin comes in matters. Capsules are easiest for your body to break down and absorb. Some tablet formats do not fully dissolve in the body, therefore you’re not getting the nutrients from them. As for gummy chewable forms (for adults) let’s not kid ourselves about these being valuable sources of nutrients for our bodies…especially if they contain sugar or food dyes.

Conclusion

Multivitamins are not a guaranteed path to optimal health. There is limited evidence that they significantly improve health for most people (who are eating a relatively nutritious diet). But there are some benefits.

Since they contain low doses of many different nutrients, they’re also safe (if you have a quality product). Of course, taking a multivitamin is not a way to improve a poor diet. I always recommend eating a balanced diet of whole foods. There is plenty of evidence that eating a diet of whole, unprocessed food prevents many diseases.

So, try out my superfood salad – It’s like a multivitamin with benefits.

Recipe (Nutrient Dense): Superfood Salad

Serves 2

2 handfuls of greens (e.g. kale, spinach, arugula, etc.)
½ cucumber, chopped
1 avocado, chopped
1 bell pepper, chopped
1 carrot, grated
3 radishes, sliced
2 handfuls grape tomatoes
2 broiled salmon fillets (optional)
¼ cup hemp seeds

Salad Dressing:

3 Tbsp. cider vinegar
2 tsp Dijon mustard
1 tsp honey or maple syrup
1 dash salt
2 dashes black pepper
1/3 cup extra virgin olive oil

Instructions

Grab two large bowls and put one handful of greens each.

Split all the rest of the fruits and vegetables, placing half in each bowl.

Make the dressing by whisking together the vinegar, mustard, honey/maple syrup, salt, and pepper. Slowly drizzle in olive oil while whisking to emulsify. Pour over salad before serving.

Top with salmon and hemp seeds.

Serve & enjoy!

Tip: You can use grilled shrimp instead of the salmon.

References:

https://authoritynutrition.com/do-multivitamins-work/

http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/

https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0022955/

Ketogenic Diet – Everything You Need to Know

The ketogenic diet is one of the most talked about diets right now. No doubt you’ve heard of the wave of people eating a very low carb, very high-fat diet.

Many people have asked my professional opinion, so I’m covering the basics in this post.  In general, I favour any nutrition approach that is sustainable long-term. Unless of course you’re in an active healing phase, in remission from, or looking to treat a major disease (then acute changes may need to be made).

Keto is the diet of choice for many athletes who are training to meet specific a competition weight or goals.

When considering Keto, or any diet, the best thing to do is educate yourself about the benefits and drawbacks of the approach, and be realistic about whether or not it will be sustainable for you long-term. You’re looking for long-term health, so you’ll need a long-term approach, not a quick fix.

The Keto Diet has recently gained a lot of popularity in the wellness sphere because of some of its health benefits.

A ketogenic diet has been shown to help some people lose weight (yes, even with high fat). It can also help improve certain health conditions, like epilepsy in children.

Read on for some of the lowdown on how it reprograms your metabolism (for “ketosis”), and whether or not it’s something for you to consider.

What is “ketosis?”

Carbs (sugars & starches) are the preferred fuel for your brain and muscles. Your body will burn carbs first, whenever they’re available.

This is why your blood sugar can affect your attention, mood, and energy level.

However, when very low amounts of carbohydrates are available for fuel, your body starts making compounds known as “ketones.” These are your body’s “backup fuel,” which are made from fat.

Ketogenic literally means “the generation of ketones.”

After a while being on a diet very low in carbs, your blood level of ketones increases. This is the metabolic state known as “ketosis.” It’s the same process that your body goes through if you’ve fasted for 72 hours and depleted your supply of carbs as fuel. That’s the trigger for turning fat into ketones.

Note: “Ketosis” from a ketogenic diet is not the same thing as the dangerous condition known as “ketoacidosis.”

Ketogenic diet for weight loss

With a high fat intake, it may be surprising to know that studies show that a ketogenic diet is effective for weight loss.

But it’s true!

It can also have better results than low-fat diets. At least one study showed that people lost 2.2 times more weight on a ketogenic diet than those on low-fat or calorie-controlled diets.

How is this possible?

Eating a high concentration of fat and protein is filling! It helps release satiety hormones that tell us that we’re full and satisfied, and we don’t need to eat anymore. Many people don’t need to count calories or track food intake, as they do with low-fat or calorie-controlled diets.

So, by eating enough fat and protein to go into “ketosis,” you can actually feel fuller and eat less food overall. Of course, this can help with weight loss.

Ketogenic diet for improved health

Some studies show other health benefits of the ketogenic diet.

As you can imagine, having very low levels of carbs can help reduce blood sugar and insulin issues.

One study showed improved blood triglycerides (fats) and cholesterol numbers. Others show lower blood sugar levels, and even up to 75% improvement in insulin sensitivity.

Several studies show reduced seizures in epileptic children who follow a ketogenic diet.

Changing your metabolism has widespread health effects, which can be beneficial for some people.

How to do the ketogenic diet

Not everyone should go on a ketogenic diet. Make sure you speak with a trained healthcare practitioner before you try it. It can have side effects, including the infamous “keto flu.”

The ketogenic diet involves getting 60-75% of your calories from fat, 20-35% from protein, and just 5% from carbs.

Many people find it quite restrictive and are unable to stay on it for a long time. This is why I suggest thinking about your long-term health and the sustainability of this (or any other) diet approach. It’s very taxing to your system to put your body in and out of ketosis.

The foods to focus on for a ketogenic diet are meat, fatty fish, eggs, nuts, seeds, healthy oils, avocados, and low-carb vegetables (cucumber, celery, peppers, zucchini, leafy greens, etc.).

The main thing to avoid are foods that are high in carbs. These include sugary foods and desserts, grains, fruit, legumes, starchy vegetables, alcohol and “diet foods.”

And because of the limits on fruit and starchy vegetables, many people on the ketogenic diet need to take supplements. This is because, in addition to their sugar and starch, fruits and starchy veggies are a great source of vitamins, minerals, and phytonutrients. So, if you’re cutting those foods out, you still need to give your body those nutrients. And often, that requires supplements.

Conclusion

The ketogenic diet is very popular these days. It can be helpful for weight loss, and other health conditions.

It’s not for everyone, so make sure you check with a knowledgeable practitioner before you begin.

Recipe (Ketogenic): Chocolate Matcha Mint Fat Bombs

Serves 6

½ cup Coconut oil, melted
2 Tbsp. Vital Proteins Matcha collagen peptides
¼ tsp Peppermint extract
2 Tbsp. Cocoa powder, unsweetened

Instructions

  1. Mix the melted coconut oil with the collagen powder, cocoa and peppermint extract until combined.
  1. Pour the mixture into six cubes of an ice cube tray. Place the ice cube tray into the fridge until completely hardened.

Serve & enjoy!

Tip: These are (high fat) super-rich desserts. Don’t eat too many if you’re not going full keto.

References:

http://www.precisionnutrition.com/ketogenic-diet

https://authoritynutrition.com/ketogenic-diet-101/

http://neurotrition.ca/blog/going-keto-what-science-saying-3-safe-ways-do-it

Mindfulness and Meditation…Can They Really Improve Your Health?

The short answer is yes, mindfulness and meditation can improve your health. Science shows definite health benefits for people who use mindfulness and meditation.

Before we dive in, let’s just make sure we’re on the same page with the terms “mindfulness” and “meditation.”

Meditation is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress, and relax the body.

Practicing mindfulness is one of the most popular ways to meditate. It’s defined as “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.”

Mindfulness meditation is well studied in terms of its health benefits. Below I talk about a few of these health benefits and will refer to the practice as “mindfulness” for the rest of the post.

The link between mindfulness and health = stress reduction

Have you heard the staggering statistics on how many doctors’ visits are due to stress? Seventy-five to ninety percent!

So, if you ask me, it makes a ton of sense that anything that can reduce stress can reduce health issues (and symptoms) too.

Mindfulness reduces inflammation, reduces levels of the stress hormone cortisol, and improves sleep. All of which can have massive effects on your physical and mental health.

I’ll briefly go over the research in three main areas: mood, weight, and gut health. But know that the research on the health benefits of mindfulness is branching into many other exciting new areas too.

Mindfulness for Mood

The most immediate health benefit of mindfulness is improved mood.

In one study, people who took an 8-week mindfulness program had greater improvement in symptoms according to the “Hamilton Anxiety Scale.” They were compared with people who took a stress management program that did not include mindfulness. It seems that the mindfulness training was key to lowering symptoms.

Other studies show that mindfulness has similar effects as antidepressant medications for some people with mild to moderate symptoms of depression.

While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods.

Mindfulness for Weight Management

Studies show that people who use mind-body practices, including mindfulness, have lower BMIs (Body Mass Indices).

How can this be?

One way mindfulness is linked with lower weight is due to stress-reduction. Mindfulness can reduce stress-related and emotional overeating. It can also help reduce cravings and binge eating.

Another way it can work for weight is due to “mindful eating.” Mindful eating is defined as a “non-judgmental awareness of physical and emotional sensations associated with eating.”

It’s the practice of being more aware of food and the eating process. It requires you to connect with your body and listen more deeply to how hungry/ full you really are. It also meals not distracting yourself with other things while you’re eating (that means TV off, smartphone away).

People with higher mindfulness scores also reported smaller serving sizes of energy-dense foods (you know, the ones that feel good in your body while, and after you eat them). So, it seems that more mindful eating = less junk.

Mindfulness about food and eating can have some great benefits for your weight.

Mindfulness for Gut Health

Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion). In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut’s microbes.

Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received standard medical care.

The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help.

Conclusion

Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. For moods, weight, gut health, and more.

Do you regularly include it in your life? If so, have you seen benefits? If not, would you consider trying it?

Let me know in the comments below.

Recipe (Relaxing Teas): Relaxing Herbal Teas

There are many relaxing herbal teas that would be great after meditation.

Try any of these by steeping in boiling water:

  • Green tea (has a bit of caffeine, or you can choose decaffeinated green tea)
  • White tea (also has a bit of caffeine, or you can choose decaffeinated white tea)
  • Rooibos tea
  • Peppermint tea (or steep fresh peppermint leaves)
  • Ginger tea (or steep slices of real ginger)

Serve & enjoy!

Tip: You can add a touch of honey for sweetness, if desired.

BONUS Guided Meditation Tools (videos, apps & podcasts)

How to Meditate video

How to Meditate in One Minute or Less Every Day video

Calm App

Headspace App (free 10-day trial)

Daily Meditation Podcast

Hay House Meditations Podcast

References:

https://en.wikipedia.org/wiki/Meditation

https://www.dietvsdisease.org/benefits-mindfulness-meditation/

https://nccih.nih.gov/health/meditation/overview.htm

https://authoritynutrition.com/mindful-eating-guide/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454654/

https://www.ncbi.nlm.nih.gov/pubmed/26186434

Heartburn – Can I Help it with Foods and Lifestyle?

The odds are that you or someone you know experiences heartburn. Around half of North American adults experience it at least once per month. Somewhere between 10-20% have it at least once per week! Heartburn, also known as acid reflux, occurs when the strong acid in your stomach creeps up into your esophagus.

It can feel like a burning sensation; hence the name “heartburn.” Other common symptoms include bloating, burping, difficulty swallowing, or a sore throat. Often there is a bitter or sour taste as well. Don’t get me wrong, stomach acid is good! Stomach acid is essential for good health and optimal digestion…but when it’s repeating on you, it can feel like a bad thing.

We need the acid in our stomach to protect us against harmful microbes (i.e. bacteria) that lurk in our food and drinks. Stomach acid also helps us break down our food, and digest nutrients. But we need that acid to stay in the stomach, and not get up to our esophagus!

Stomach acid doesn’t usually burn the stomach itself; this is because the stomach is shielded by a layer of protective mucus.

Your esophagus, however, doesn’t have that same protection. It has a valve that is supposed to prevent things from going the wrong way (i.e. keep food, drink, and acid down; not allow it back up). And when your esophagus is exposed to stomach acid too often, it can cause the infamous burning, inflammation, and other potential issues.

I’m going to share some tips that may help you overcome your heartburn symptoms naturally. Of course, if symptoms last for a long time, or get worse, it’s probably a good idea to see your doctor because there may be something else going on.

Tip #1 – Foods to eat (and avoid)

You may notice that when you eat or drink certain things, you get heartburn soon afterward. These triggers may be different for everyone; but often include onions, garlic, chocolate, citrus, tomato, mint, spicy foods, greasy foods, coffee, carbonated drinks, or alcohol. If any of these affect you, reduce them or even try cutting them out to see if it makes a difference.

Heartburn might also result from a sneaky food intolerance. Try eliminating grains, dairy, and processed foods for a few weeks and see if that helps. Adding them back in one by one can help you identify the culprit.

Now, you may be wondering: “If I eliminate these foods/drinks, what can I put in their place?”

Try increasing fiber intake. Yes, this means more whole, unprocessed foods, especially veggies! In fact, potatoes may be a great addition to meals if you suffer from heartburn. Try getting at least five servings of veggies every day.

Tip #2 – How and when to eat

Eat slowly. Use meal times to release stress. Start by taking a few deep breaths and centering yourself when you sit down to a meal. Chew your food very well.

Portion size is also important. If you eat until your completely full, your stomach won’t have room to churn for proper digestion. It makes sense then that you might get some back up. However, if you eat until you’re 80% full (this takes mindfulness, attention, and putting down your fork between bites) you’ll increase your chances of successful digestion.

And don’t eat too close to bedtime. You want to avoid lying down with a full stomach. Ideally, have your last meal 2-3 hours before lying down, so schedule your dinner or snack with this in mind.

Tip #3 – Lifestyle techniques

Sometimes strenuous exercise can make heartburn symptoms worse. If this happens to you, then focus on low-intensity exercises like walking, mindful resistance training, and cycling.

If symptoms come on as you’re lying down to sleep, try adding a pillow or two so your head is a bit higher than your stomach.

Another interesting tip is to sleep laying on your left side. Lying on your left side decreases reflux because the shape of your stomach prevents the acid from “leaking” into your esophagus. When you’re lying on your left, the acid is away from the valve that connects to your throat.

Conclusion

Heartburn is a very common condition where stomach acid creeps up into the esophagus (where it’s not supposed to be).

If you suffer from symptoms of heartburn, there are many things you can do. There are foods and drinks to avoid and veggies to increase. You can eat slower, chew more thoroughly, and don’t lie down within 2-3 hours of eating. Also, try low-intensity exercise and sleeping on your left side.

Try these simple, natural strategies. They can help prevent or relieve heartburn symptoms for you.

Note: If you try these recommendations and you’re still having heartburn, it’s wise to look into the root cause. Heartburn is a sign that something is off – it’s wise to find out what that is.

Recipe (Not Too Greasy or Spicy): Baked Potatoes

Serves 4

1 small bag of mini potatoes

3 Tbsp. Butter (or ghee) (melted)
1 tsp salt
1 tsp black pepper

Instructions

Scrub potatoes and boil them until they’re soft. How long will depend on their size, so check them by feeling how easily they’re penetrated with a fork or knife.

Drain the water and toss the potatoes with butter or ghee. Sprinkle with salt & pepper.

Place in a roasting dish at 425F for about 15 minutes.

Serve & enjoy!

Don’t have mini potatoes? Use large potatoes or sweet potatoes and chop them to the size of mini potatoes.

References:

https://www.dietvsdisease.org/get-rid-acid-reflux/

http://www.precisionnutrition.com/heartburn-reflux-gerd

https://authoritynutrition.com/heartburn-acid-reflux-remedies/

Make Cooking More Fun

If you don’t love cooking, maybe I can help to make it more fun.

I know that sometimes I don’t find cooking to be all that fun… Particularly when I’m hungry and cooking out of necessity, rather than because I’m inspired to be creative. I can get into a rut just like everyone else.

That’s why I’ve created a list of my best “fun” cooking tips for you.

Fun Cooking Tip #1

Check out new recipes.

Sometimes just seeing the beautiful food photos and reading the recipe can spark some inspiration and fun in your kitchen.

You can look up your favourite nutritionists, chefs, bakers, and other online foodies. Maybe do a quick search on Google or Pinterest to see thousands of new ideas.

Of course, my cookbook Everyday Eats: Uncomplicated Recipes for Time-Starved Healthy Eaters could be a good place to start. The recipes are simple and healthy, and they take no more than 30 minutes each.

Perhaps you have some ingredients in your fridge that are just waiting to be eaten.

Pro Tip: Searching through recipes can be so fun and inspiring, and can also end up taking waaaay longer than planned. So, consider setting your timer when you start browsing. The last thing you want is to take too much time looking, that you don’t leave enough time for cooking.

Fun Cooking Tip #2

Make grocery shopping fun and inspiring.

When you’re at the grocery store, try something that you haven’t had in a while. Is there a seasonal fruit or vegetable you haven’t had for months? What about a childhood favourite? Did you come across something totally delicious at a restaurant or get-together lately?

Or, browse around the store looking for something you haven’t had before; something that is completely new to you. Be adventurous and fun. Then you can go to tip #1 to find new and inspiring recipes when you get home.

Fun Cooking Tip #3

Keep it simple!

Sometimes when I see a great food picture, I immediately get inspired to make it. But if I look at the ingredients or instructions and they’re too long, I stop. While there are times when I’m inspired and dive into a new great recipe; when I’m not all that inspired, I need to keep things simple.

A few ways to keep things simple are to:

  • Search for recipes with 10 or fewer ingredients, and five or fewer instructions;
  • Search for recipes that can be made in one pot or pan;
  • Buy ingredients that are ready to cook with (pre-washed salad greens, diced squash, frozen vegetables, etc.)

Fun Cooking Tip #4

Put on some music and invite someone to join you.

Do you have kids that need to learn the critical life skill of cooking? Perhaps your partner would love to join you? What about having a “cooking party” where everyone brings something and pitches in on the process?

I often host cooking parties with clients, and they’re so much fun! Get your friends together and I’ll come over and teach you how to cook new foods in fun and simple ways. Click here to request details.

Fun Cooking Tip #5

If none of the other tips work for you, invest in some kitchen swag!

Having proper kitchen tools makes cooking so much easier and faster. When’s the last time you sharpened your (our bought yourself a new) knife? Could dicing carrots with a dull knife be draining the fun from cooking? Or is blending a smoothie with a crummy blender, leaving it too chunky to enjoy, making you feel less excited to try new smoothie recipes? I know it does for me.

Conclusion

You know that cooking is key to healthy eating. And, yes, it does get boring from time to time.

Try one (or all) of my fun cooking tips to inspire you to get over to your kitchen and cook yourself some great dishes.

You already know your health will thank you.

Recipe (simple and fun): One Skillet Frittata

Serves 4

8 eggs
¼ cup almond milk, unsweetened
1 tsp olive oil, extra virgin
1 clove of garlic, minced
1 handful baby spinach
1 small zucchini, sliced into thin coins
1 clove of garlic, minced
1 handful cherry tomatoes, halved
1 dash herbs and spice to taste (parsley, sage, paprika, turmeric, etc.)
1 dash salt and pepper

Instructions

  1. Preheat oven to 375F.
  2. Whisk together eggs and almond milk.
  3. Heat an ovenproof skillet (e.g. cast iron) on the stove with the olive oil.
  4. To the hot skillet add garlic, spinach, and zucchini. Cook for 1-2 minutes until the spinach wilts and the zucchini starts to soften.
  5. Add the tomatoes, herbs, spices, salt, and pepper.
  6. Pour in the eggs.
  7. Place the skillet into the oven and bake for 20-30 minutes, until eggs are set.

Serve & enjoy!

Tip: Feel free to substitute your veggies and use what you have on-hand. Try diced pepper instead of tomatoes, or chopped kale instead of spinach. Have fun with this!