Health – Page 19 – Selina Rose

Three Must Eat Breakfast Foods

Do you love your breakfast? Do you have a short list of “go-to” recipes? Feel like you need a bit of inspiration to start eating breakfast again?

As life (and mornings) get busy, breakfast is often the first thing that goes out the window. After all, your colleagues will noticed when your shirt isn’t ironed, but they can’t tell you haven’t eaten (or had a poor) breakfast, right?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. That means you’ll be more focused, and less quick to anger (which your colleagues will definitely pick up on). Protein helps you feel full longer and uses up calories to absorb and metabolize it.

I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food. And for good reason!

No, I’m not talking about processed egg whites in a carton (…eww) or cheating by ditching the yolk for just the whites. I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

When you eat the whites and yolks together, eggs will help you feel full, keep you feeling full longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time. Thinking twice about your breakfast excuses yet?

And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidized cholesterol that’s heart unhealthy.

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. They’re pretty much a dream food (any of my personal clients can attest to this). Nuts and/or seeds would make a great contribution to breakfast.

You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars –I’m talking about the real, whole, raw, unsweetened nuts and seeds here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Those time excuses?? Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can munch on them while you’re commuting.

Not to mention how easy (and delicious!) it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add to your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. Almond butter + chai is a favourite for this.

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to, but you totally can! You wouldn’t be breaking any “official” breakfast rules or anything like that. Hint: there are no rules!

Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

Recipe (Eggs & Veggies): Veggie Omelet

Serves 1

1 teaspoon coconut oil
1 or 2 eggs (how hungry are you?)
¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

Serve & Enjoy!

Tip: Substitute grated, sliced, or diced portion of your favourite vegetable. Try grated carrots, chopped broccoli or diced tomato. You can grate or slice and dice your veggies the night before (store them in the fridge) to save time in the morning.

References:

http://www.precisionnutrition.com/eggs-worse-than-fast-food

http://www.precisionnutrition.com/encyclopedia/food/eggs/

How to Improve Gut Health

Hippocrates, the father or modern medicine said, “All disease begins in the gut.”

And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think.

We’re not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We’re talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are many reasons for this. Our gut is the portal to the outside world. It’s here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body.

We’re just learning the connections between our gut and other areas of our body, like our brain (have you heard of “the gut-brain axis”). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health. Cue the current buzzword microbiome.

So, let’s talk about the roles that our gut and our gut microbes (both healthy and unhealthy bacteria) play in our overall health. Then I’ll offer some tips to improve your gut health naturally.

Our gut’s role in our overall health

Our gut’s main role is to act as a barrier. The intestinal lining is intended to let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

This seemingly simple role is actually very complex! And it can break down in so many places.

For one thing, our guts can “leak.” Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc on our bodies (bacteria, undigested food, and toxins).

Anything you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it’s not supposed to. And when your gut wall gets irritated, it can “leak.” When this happens, you get inflammation, which is a starting point for many diseases that don’t seem linked to the gut but have a sneaky connection there.

Fact: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes are important and extremely useful. They help us digest and absorb nutrients, fight off disease-causing microbes, make some vitamins, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is vital to promoting gut health.

How to improve gut health

There are a lot of natural ways to improve gut health. It starts with eliminating the cause of irritation and inflammation. Basically, we need to stop giving our guts junk to deal with. You would be amazed at how much better your body (and gut) feels after eliminating added sugars, processed foods, and alcohol for a few weeks.

You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

Note: I’m not saying that you should remove dairy and grains completely from your diet. Every body is different. These are two main culprits to look to if you’re experiencing bloating, gas and other intestinal disruption.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, and fish.

Next, we need to focus on our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily (if not weekly) diet.

Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.

And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Did you know there are certain yoga poses that target gut health? Twists, Downward Dog, Wind-relieving Pose and the restorative Legs Up The Wall (Google them) are a few you can start with.

Conclusion

The function of your gut is key to your overall health. There are two key factors for gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

Recipe: Probiotic-rich Fermented Carrots

Serves 12

1 L warm water
4 tsp salt
4 carrots, medium, peeled, sliced

1 clove garlic, smashed (optional)

Instructions

Make a brine by dissolving the salt in water.

Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.

Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don’t float (you can use a “fermenting weight”).

Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavor will develop. Feel free to open and taste.

Serve & enjoy!

Tip: Use this as a side dish, or even a snack.

References:

https://authoritynutrition.com/does-all-disease-begin-in-the-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

How to Read the New Nutrition Facts Tables

The Nutrition Facts table is on the side of most packaged foods. It’s often found close to the ingredient listing.

The purpose of it is to help consumers make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to eat better, right?

Whether you like the Nutrition Facts table or not, let’s make sure you get the most out of it, since it’s here to stay!

Here’s my four-step crash course on reading the Nutrition Facts table.

Step 1: Serving Size

The absolute most important part of the Nutrition Facts table is to note the serving size. Manufacturers often strategically choose the serving size to make the rest of the table look good. Small serving = small calories/fat/carbs. So, it’s tricky.

All the information in the table rests on the amount chosen as the serving size. And, since every manufacturer chooses their own, it’s often difficult to compare two products.

In Canada, in the next few years (between 2017-2022), serving sizes will be more consistent between similar foods. This will make it easier to compare foods. The new labels will also have more realistic serving sizes to reflect the amount that people eat in one sitting, and not be artificially small.

Let’s use an example – plain, unsalted walnuts from Costco.

As you can see, right under the Nutrition Facts header is the serving size. That is a ¼ cup or 30 g. This means that all the numbers underneath it are based on this amount.

Try this out: use a measuring cup to see exactly how much of a certain food equals one serving. You may be surprised at how small it is. A ¼ cup of walnuts, is just a few pieces.

Keep in mind, that sometimes it’s ok to eat more than one serving at a time. This is when it’s important for you to know the basics on meal planning and food combining (which I teach in the Eats & Asana course so you can judge how much is right for you at one time.

Step 2: % Daily Value

The % Daily Value (%DV) is based on the recommended daily amount of each nutrient the average adult needs. Ideally, you will get 100% DV for each nutrient every day. This is added up based on all the foods and drinks you have throughout the day.

NOTE: Since children are smaller and have different nutritional needs, if a type of food is intended solely for children under the age of 4, then those foods use a child’s average nutrition needs for the %DV.

The %DV is a guideline, not a rigid rule.

You don’t need to add up your %DV for everything you eat all day. Instead, think of anything 5% or less to be a little; and, anything 15% or more to be a lot.

NOTE: Not every nutrient has a %DV. You can see it’s missing for things like cholesterol, sugar, and protein. This is because there isn’t an agreed “official” %DV for that nutrient. The good news is that the new Nutrition Facts tables will include a %DV for sugar. Keep your eyes out for that.

Step 3: Middle of the table (e.g. Calories, fat, cholesterol, sodium, potassium, carbohydrates, and protein)

Calories are pretty straight forward. Here, a ¼ cup (30 g) of walnuts has 200 calories.

Fat is bolded for a reason. That 19 g of fat (29% DV) is total fat. That includes the non-bolded items underneath it.

Here, 19 g of total fat includes 1.5 g saturated fat, (19 g – 1.5 g = 17.5 g) unsaturated fat, and 0 g trans fat. You’ll notice, unsaturated fats including mono- and poly-unsaturated are not on the label, so this quick subtraction accounts for that amount.

Cholesterol, sodium, and potassium are all measured in mg. Ideally, aim for around 100% of potassium and sodium each day. It’s easy to overdo sodium, especially if you grab pre-made, restaurant foods, or snacks.

Keep an eye on this number if sodium can be a problem for you (e.g. if your doctor mentioned it, if you have high blood pressure or kidney problems, etc.).

Carbohydrate, like fat, is bolded because it is total carbohydrates. It includes the non-bolded items underneath it like fiber, sugar, and starch (not shown).

Here, 30 g of walnuts contain 3 g of carbohydrates; that 3 g are all fiber. There is no sugar or starch. And as you can see, 3 g of fiber is 12% of your daily value for fiber.

Proteins, like calories, are pretty straight forward as well. Here, a ¼ cup (30 g) of walnuts contains 5 g of protein.

Step 4: Bottom of the table (e.g. vitamins & minerals)

The vitamins and minerals listed at the bottom of the table are also straightforward. The new labels will list potassium, calcium, and iron. Yes, potassium will drop from the middle of the table to the bottom, and both vitamins A & C will become optional.

Manufacturers can add other vitamins and minerals to the bottom of their Nutrition Facts table (though this is optional). And you’ll notice that some foods contain a lot more vitamins and minerals than others do.

Conclusion

I hope this crash course in the Nutrition Facts table was helpful. While you can take it or leave it when it comes to making food decisions, it’s here to stay. And it will change slightly over the next few years.

Do you have questions about it? Have you seen the new labels with a %DV for sugar? If so, leave me a comment below.

Recipe: Easy & Delicious Walnut Snack

Serves 1

8 walnut halves
4 dates, pitted

Instructions

Make a “date sandwich” by squeezing each date between two walnut halves.

Serve & enjoy!

Tip: Try with pecans instead.

References:

http://www.healthycanadians.gc.ca/eating-nutrition/label-etiquetage/changes-modifications-eng.php

https://www.canada.ca/en/health-canada/services/understanding-food-labels/percent-daily-value.html

http://www.healthycanadians.gc.ca/eating-nutrition/label-etiquetage/regulatory-guidance-directives-reglementaires/daily-values-valeurs-quotidiennes/guide-eng.php#p1

Common Weight Loss Myths Busted

Weight loss advice is so common (and contentious) now. There are competing opinions everywhere. Anyone else tired of this?

In my opinion, too much “health information” is focused on weight loss. I’d like to start out by saying, not all of us need to lose weight. Let’s be accurate about what the goal is really—do you need to change your body composition. build muscle and increase your strength? Most often this is the issue when clients come to me saying they want to “lose weight.”

When it comes to weight loss, for those of us who actually need to lose excess weight, let’s forget about focusing on “who’s right” and let’s focus on “what’s right.” Because what gets results is what I’m focusing on in this post.

I respect you too much to make empty promises and try to convince you of something that doesn’t work.

There are too many weight loss myths out there. I’m going to tackle the top ones I come across in my practice.

Myth #1: Calories cause weight gain, and fewer calories are the path to weight loss

Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories matter.

But, they are not the “be-all and end-all” of weight loss; they’re important, but they’re the symptom, not the cause. Let’s think about the reasons people eat more calories. Let’s focus on the causes.

People eat too many calories, not because they’re hungry, but because they feel sad, lonely, or bored. Or maybe because they’re tired or stressed. Or maybe even because they’re happy and celebrating. We are nourished by more than just what’s on our plates. And all these feelings interact with our gastrointestinal, nervous and hormonal systems; which influence our calorie intake.

Myth #2: “Eat less move more” is good advice

Well, then we’re all in tip-top shape, right? Because people have been doling out this advice (myth) for years.

The premise of this is based on the above myth that calories in minus calories out equals your weight. So, eat fewer calories, and burn off more calories (because human physiology is a simple math equation, right?).

Even if people can happily and sustainably follow this advice (which they can’t!); it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. Not to mention our genetics, health conditions we’re dealing with or our exposure to compounds that are “obesogenic.”

Myth #3: A calorie is a calorie

Can we please put this one to bed already?

Science has confirmed several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them.

For example, when you metabolize protein you burn more calories than when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%.

Here’s another example of a calorie not being a calorie. Different fats are metabolized differently. Medium chain triglycerides (fats) (MCTs) have the same 9 calories/gram that other fats do; but, they’re metabolized by the liver before getting into the bloodstream and therefore aren’t utilized or stored the same way as other fats. Psst…coconut oil is a good source of medium chain triglycerides.

Shout it out! #acalorieisnotacalorie

Myth #4: Buying a supplement/tea/food/magic potion will make you lose weight

There is no magic pill for weight loss. No supplement, tea, food, or other potion will do the trick.

There are products that make these claims, and they’re full of garbage (or shall I say “marketing gold?”). The only thing you will lose is your money (and possibly your hope). So, please don’t believe this myth. There is a reason most people who lose weight can’t keep it off. The real magic is in adopting a sustainable holistic and healthy approach to living your life. What you need is a long-term lifestyle makeover, not a product.

Myth #5: Weight loss is all about your body

Here’s one that we might think but rarely say out loud. Have you noticed that weight loss solutions are all about your body? They never consider that human psychology, our thoughts and emotions (which are what we base our decisions on) have something to do with the weight loss puzzle.

In fact, our thoughts and emotions are the missing piece. If you start your weight-loss journey from a place of self-sabotage, you’re already doomed for failure. Your body (and mind) responds best to loving and positive input. This is one reason why having a nutritionist or personal coach increases your chances of success on a weight loss journey.

Conclusion

Weight loss is a challenge! There are too many people out there trying to make it sound like they have the simple solution, when really it’s about consistency of your healthy habits.

Don’t fall for the myths that say:

Calories cause weight gain, and fewer calories are the path to weight loss.
“Eat less move more” is good
A calorie is a calorie.
Buy this supplement/tea/food/magic potion to lose weight.
Weight loss is all about your body (and not your mind/emotions).

Now check out my magical “weight loss salad” recipe below (just kidding!)

Recipe (Myth-free salad, filling and nutritious): Kale Cucumber Salad

Serves 2

Salad

4 cups kale, divided
1 cup cooked beans of your choice (white beans, chickpeas, etc.)

1 cup cooked quinoa, divided
1 cucumber, sliced and divided
Cucumber Dill Dressing

½ cup tahini
½ lemon, juiced
2 Tbsp. dill
½ cup cucumber, chopped
1 green onion, chopped
½ tsp maple syrup
2 dashes salt

2 dashes black pepper
¼ tsp garlic, minced

Instructions

Divide salad ingredients into two bowls.

Add all dressing ingredients into a food processor or blender and blend until creamy. You may need to add water to thin. Add it slowly, a Tbsp. at a time until desired thickness is reached.

Add dressing to salads and gently toss.

Serve & enjoy!

Tip: Extra dressing can be stored in the fridge for a few days.

References:

https://authoritynutrition.com/top-12-biggest-myths-about-weight-loss /

https ://authoritynutrition.com/metabolism-boosting-foods/

https ://authoritynutrition.com/5-chemicals-that-are-making-you-fat/

Why Your Waist Circumference Matters 100x More Than What You Weigh

Are you in a love-hate relationship with your scale? You compulsively check the number, yet you don’t often like what you see.

You may have this weird kind of relationship with your “weight”.

First things first, your weight doesn’t define you (obviously).

Yet what you weigh can matter…but only to a certain extent.

Let’s look at your waist circumference for a minute instead (well…you look at yours and I’ll look at mine).

Waist Circumference (AKA “Belly Fat”):

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”? The apple is more thick and round around the middle, and the pear is more narrow in the waist and rounder around the hips/thighs.

THAT is what we’re talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases)?

Yup – the apple!

And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”. The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that’s where a lot of the problem actually is. It’s this “un-pinchable” fat.

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

That’s right – visceral fat is hormonally and metabolically active. That means that it produces hormones (more than your body needs) and requires nutrients for up-keep, so your body will crave more nutrients just to keep this visceral fat thriving!

And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

So as you can see, where your fat is stored is more important that how much you weigh.

Am I an apple or a pear?

It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape. You can do it right now.

Note: measure your waist circumference at the level of your belly button.

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category. Pregnant ladies are exempt, of course.

For men the number is 40”.

Of course this isn’t a diagnostic tool. There are a lot of risk factors for chronic diseases. Waist circumference is just one of them.

If you have concerns definitely see your doctor.

Tips for helping reduce some belly fat:

Eat more fiber. Fiber can help reduce belly fat in a few ways. First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food. Some examples of high-fiber foods are brussel sprouts, flax and chia seeds, avocado, and blackberries.
Add more protein to your day. Protein reduces your appetite and makes you feel fuller longer. It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.
Nix added sugars. This means ditch the processed sweetened foods especially those sweet drinks (think: flavoured cpapucchinos and lattes, even 100% pure juice).
Move more. Get some aerobic exercise. Lift some weights. Walk and take the stairs. It all adds up.
Stress less. Seriously! Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
Get more sleep. Try making this a priority and seeing how much better you feel (and look).

Recipe (High fiber side dish): Garlic Lemon Roasted Brussels Sprouts

Serves 4

1 lb Brussels sprouts (washed, ends removed, halved)
2-3 cloves of garlic (minced)
2 tablespoons melted coconut oil or ghee
2 teaspoons fresh lemon juice
dash salt and pepper

Preheat oven to 400F.

In a bowl toss sprouts with garlic, oil, and lemon juice. Spread on a baking tray and season with salt and pepper.

Bake for about 15 minutes. Stir again to rotate.

Bake for another 10 minutes.

Serve and Enjoy!

Tip: Brussel sprouts contain the fat-soluble bone-loving vitamin K. You may want to eat them more often as a snack or a side dish.

References:

http://www.precisionnutrition.com/research-abdominal-fat-and-risk

http://www.precisionnutrition.com/visceral-fat-location

http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat

https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/

http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php#a4