Category: Healthy Lifestyle

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!

What is the Glycemic Index and Glycemic Load?

Glycemic this and glycemic that. Does it even matter?

I’m asked this question often enough by my clients. When you do your own research about what to eat, when, and why, you’ll find a confusing mess of information out there. Here’s how to make things clearer with respect to glycemic load and index.

First, you’ll notice that they both begin with “glycemic.” That’s one tip that they have to do with sugars and carbs. Not only how much sugar is in foods, but more importantly, how it affects your blood sugar levels.

In general, diets that are high on the glycemic index (GI) and high in glycemic load (GL), tend to increase the risk of diabetes and heart disease.

Fact: Starches like those in potatoes and grains are digested into sugar; this is because a starch molecule is a chain of sugars linked together. Digestive enzymes break those bonds so that the sugars become free and can be absorbed by your body. When those sugars are free, they affect your body the same way that eating sugary foods does.

Glycemic Index (“how fast”)

The most common of the two terms is “glycemic index” (GI).

As the name suggests, it “indexes” (or compares) the effect that different foods have on your blood sugar level. Then each food is given a score from 0 (no effect on blood sugar) to 100 (big effect on blood sugar). Foods that cause a fast increase in blood sugar have a high GI. That is because the sugar in them is quickly processed by your digestive system and absorbed into your blood. They cause a “spike” in your blood sugar.

So, you can probably guess that pure glucose is given a GI rating of 100. On the other hand, chickpeas are right down there at a GI of 10.

Glycemic Index Rating:

  • Low is anything under 55;
  • Moderate is 56-69, and
  • High is 70+

An important distinction to make is that a food’s Glycemic Index rating is a measure of how fast a carbohydrate containing food is digested and raised your blood sugar. It’s not a measure of the sugar content of the food.

How the carbohydrates in food affect your blood sugar level depend on other components of the food. Things like fiber and protein can slow the release of sugar into the bloodstream, and this can make even a high-sugar food, low on the GI scale.

So, lower GI foods are better at keeping your blood sugar levels stable because they don’t increase your blood sugar level as fast.

Fact: Can you guess which food has a GI of higher than 100? (Think of something super-starchy) White potatoes! They have a GI of 111.

Glycemic Load (“how much”)

The glycemic load is different.

Glycemic load (GL) doesn’t take into account how quickly your blood sugar “spikes”, but it looks at how high that spike is. Basically, how much the food increases your blood sugar.

GL depends on two things. First, how much sugar is actually in the food. Second, how much of the food is typically eaten.

Glycemic Load Rating:

  • Low GL would be 0-10,
  • Moderate GL would be 10-20, and
  • High GL would 20+

Example of GL and GI

So, let’s compare average (120 g) servings of bananas and oranges:

FoodGI Serving size (g)GL per serving
Banana, average4812011
Oranges, average451205

Excerpt from: Harvard Health Publications, Glycemic index and glycemic load for 100+ foods

As you can see, the banana and orange have almost the same glycemic index.; this means they both raise your blood sugar in about the same amount of time.

But, the average banana raises the blood sugar twice as high (11) as the orange does (5). So, it contains more overall sugar than the same amount (120 g) of orange.

Of course, this is all relative. A GL of 11 is not high at all. Please keep eating whole fruits. 🙂

What does this all mean for your health?

Certain people should be aware of the effects that foods have on their blood sugar. People who have diabetes or pre-diabetes conditions like insulin resistance need to be aware of the glycemic index and glycemic load of foods they are eating regularly.

The GI and GL are just two factors to consider when it comes to blood sugar. Some high GI foods are nutrient-rich, but if you want to reduce the impact on your blood sugar, have them with a high-fiber or high-protein food.

Conclusion

If you have blood sugar imbalances or diabetes, you should probably be aware of the GI and GL of your food.

If you are at risk of diabetes or heart disease, you might try swapping out some higher GI/GL foods and replacing with lower GI/GL foods.

It’s a good idea to be aware of the GI and GL of the foods you’re eating to give you a deeper understanding of how your food choices affect your body.

Oh, and try this low GI recipe I have for you.

Recipe (low GI): Mediterranean Salad

Serves 2

1 cucumber, chopped
½ cup chickpeas, drained and rinsed
½ cup black olives
¼ red onion, diced
½ cup cherry tomatoes, halved
¼ cup extra virgin olive oil
1 Tbsp. apple cider vinegar
2 Tbsp. lemon juice
1 tsp garlic
1 tsp basil
½ tsp oregano
1 dash sea salt
1 dash black pepper

Place first five ingredients together in a bowl.

Add remaining ingredients to a jar (to make the dressing) with a tight-fitting lid and shake vigorously.

Add dressing to salad and toss to coat.

Serve & enjoy!

Tip: Add chopped avocado for even more fiber and healthy fat (both blood sugar balancing benefits).

References:

http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods

http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load

The Coconut Oil Craze – Should I Jump on the Bandwagon Too?

Yes you should (end of post).

But what exactly is it about coconut oil that makes it so healthy? And which type is best?

Let’s dive into some of the fascinating research and find out.

Coconut oil is a special kind of fat

Coconut oil is fat and contains the same 9 calories per gram as other fats.

It is extracted from the “meat” of the coconut. Coconut oil is a white solid at room temperature (like butter) and easily melts into a clear liquid on a hot day.

The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now.

And here’s why – Because not all calories or fats are created equal.

Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.

What makes MCTs unique is how your body metabolizes them; they’re easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they’re burned for fuel or converted into “ketones.”

This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.

Coconut oil MCTs may help with fat loss

Coconut oil’s MCTs have been shown to have a few different fat loss benefits.

First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.

Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn; this happens when you compare the calories burned after eating the same amount of other fats.

In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%.

Third, some studies show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference” see my post on this here).

Just remember not to add coconut oil to your diet without reducing other fats and oils!

How much coconut oil should I eat?

Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day.

You probably don’t need any more than that.

What kind of coconut oil is the best?

There are so many coconut oil options available in grocery stores these days that it can make it difficult to know which is best.

I recommend you stay away from “refined” ones, and opt for “virgin” coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process; this helps to preserve more of the oil’s natural health-promoting antioxidants.

Pro Tip: Always avoid “hydrogenated” coconut oil (or any hydrogenated oil, really). It can be a health nightmare because it contains the infamous “trans fats.”

One thing you should also consider is that each oil has a specific high temperature that you should avoid surpassing (e.g. its “smoke point”). For virgin coconut oil, that temperature is 350F. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.

Note: Avoid heating oil in a pan by itself until it smokes – this is a sign your oil has turned rancid.

Conclusion:

Substitute some of the fat you eat with virgin coconut oil; this may help you to lose weight and belly fat by naturally helping you to eat less, as well as slightly increasing your metabolism.

Oh, and it tastes great too!

Recipe (Coconut Oil): Homemade Healthy Chocolate

Serves 12

⅓ cup coconut oil, melted
1 cup cocoa/cacao powder (use a high-quality cocoa from your health food store)
4 tablespoons maple syrup
2 dashes sea salt
4 tablespoons slivered almonds

Directions

  1. Melt coconut oil, and whisk in maple syrup, salt, and cocoa/cacao powder until smooth.
  2. Stir in slivered almonds until evenly distributed.
  3. Pour into an ice cube tray and freeze.
  4. Store in fridge or freezer to avoid melting.

Serve & enjoy!

Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the almonds if you wish.

References:

http://www.precisionnutrition.com/encyclopedia/food/coconut-oil/

http://neurotrition.ca/blog/your-brain-coconut-oil

Dairy Intolerance (Lactose, Casein, and Whey)

Having a food intolerance is not fun. It can cause abdominal pain, discomfort, and nausea. It also causes embarrassing symptoms like flatulence and diarrhea. Other symptoms linked to food intolerances include muscle or joint pain, headaches, exhaustion, and even skin symptoms like rashes and eczema.

Dairy is just one of those foods that many people seem to be intolerant of. Here we’ll talk about the main components of milk that people react to: lactose, casein, and whey.

Milk sugar (lactose) intolerance

It’s estimated that up to 75% of adults are lactose intolerant. Lactose is the carbohydrate “milk sugar” naturally found in most dairy products. Lactose intolerance is so common you can buy lactose-free milk in your regular grocery store. Lactose-free products are treated with the enzyme “lactase” that breaks the lactose down before you ingest it. It’s this lactase enzyme that is lacking in most people who are lactose intolerant.

The lactase enzyme is naturally released from your intestine as one of your digestive enzymes. It breaks down the lactose sugar in the gut. When someone doesn’t have enough lactase, the lactose doesn’t get broken down the way it should.  Undigested lactose ends up being food for the resident gut microbes. As they ferment the lactose, they create gases that cause bloating, flatulence, pain, and sometimes diarrhea.

Lactose is in dairy but is in lower amounts in fermented dairy (e.g. cheese & yogurt) and butter. Steering clear of lactose isn’t that easy as it is added to other foods like baked goods, soups, and sauces. And if you’re taking any medications or supplements, you may be surprised to find lactose hiding there too. Lactose is a common ingredient in many medications and natural supplements.

If you have symptoms of lactose intolerance, keep an eye on food, medication, and supplement labels.

Milk protein (casein & whey) allergy

Milk is a known, and common, food allergen. In Canada, it is considered a “priority allergen” and must be declared on food labels.

So, what are the allergens in milk? You’ve heard of “curds and whey?” Well, these are the two main proteins in milk. The solid bits are the curds (made of casein), and the liquid is the dissolved whey.

Unlike lactose intolerance, casein and whey can cause an actual immune response. It’s an allergy. And this immune response can cause inflammation. In fact, we don’t know how many people have these milk allergies, but most estimates put it far below that of lactose intolerance.

Like lactose, these allergenic milk proteins can be found in other products too. They’re not just in dairy but are often in protein powders as well (think “whey” protein powders).

Some of the symptoms of milk protein allergy differ from that of lactose intolerance; things like nasal congestion and mucus (phlegm) are more common here. And casein seems to be linked with belly fat.

Interestingly, people who have gluten intolerance are often allergic to milk proteins like whey and casein as well. These can go hand-in-hand.

Like lactose intolerance, if you’re allergic to casein and whey keep an eye on labels so you can avoid these.

Conclusion

If you get gassy, bloated, or diarrhea after eating dairy, you may have a lactose intolerance. If you often get a stuffy nose and mucus, then you may be allergic to casein and/or whey.

While dairy may be an entire food group, it is not an essential nutrient. All the nutrients in dairy are available in other foods. If you experience these symptoms, you can try removing dairy from your diet. You may find improved digestion and fewer gut issues. Or you may find improved nasal congestion, or even less belly fat.

If you decide to (or have already) removed dairy from your diet, please share your experience in the comments below.

Recipe (Dairy-free): Chocolate Ice “Cream”

Serves 2

3 bananas, sliced and frozen
2 tsp cacao powder, unsweetened
1 Tbsp. almond butter

Instructions

Place frozen bananas in food processor and blend until smooth (a few minutes). You may have to stop a few times to scrape the sides.

Add cacao powder and almond butter and blend until mixed well.

Serve & enjoy!

Tip: You can make this in advance and freeze in an airtight container.

References:

https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/

https://www.dietvsdisease.org/how-to-get-rid-of-bloating/

https://www.dietvsdisease.org/11-warning-signs-you-have-a-food-intolerance/

https://authoritynutrition.com/dairy-foods-low-in-lactose/

https://authoritynutrition.com/lactose-intolerance-101/

http://www.precisionnutrition.com/whey-protein-allergies-intolerances-bloating

http://www.precisionnutrition.com/all-about-food-sensitivities

https://www.thepaleomom.com/the-great-dairy-debate/

https://nutritionfacts.org/video/is-milk-and-mucus-a-myth/

https://nutritionfacts.org/video/milk-protein-vs-soy-protein/

https://examine.com/supplements/casein-protein/

https://examine.com/supplements/whey-protein/

http://foodallergycanada.ca/about-allergies/food-allergens/milk/

http://www.health.harvard.edu/blood-pressure/milk-protein-may-lower-blood-pressure

All About Digestive Enzymes

Digestive enzyme supplements can be great digestive aids, but they’re not for everyone; and not all enzyme supplements are created equal.

As a nutritionist, I find that many people with digestive issues want to jump straight into using a supplement. And many times, I would rather try other strategies first. If you’re in need of digestive support, chances are there’s something more going on in your body that needs to be addressed. Not to mention, some supplements can be harmful if used inappropriately.

So, let’s dive into a few of the common digestive enzymes, what they do, and who should not take them.

What are digestive enzymes?

Technically, “enzymes” are compounds that help critical biochemical reactions to happen in your body. These reactions can be anything, from making neurotransmitters like serotonin, to burning food for energy, to breaking down food we eat into smaller pieces that our guts can absorb.

They’re easy to spot on food labels because their names all end with “ase”.

As I just hinted, “digestive enzymes” are specifically those enzymes we use for digestion. They’re enzymes that our digestive system naturally makes and secretes when we eat.

All of the “macronutrients” we eat (carbs, protein & fat) need to be broken down into their individual (smaller) parts so that we can properly absorb and digest them. They’re just too big otherwise, and if we don’t absorb them properly, we can get symptoms of fatigue, malnutrition, digestive distress, or a host of other symptoms.

It is these individual (smaller) parts (our nutrients) that our body amazingly rearranges and uses to create other larger molecules that our body needs.

The most common digestive enzymes you’ll see on product labels are:

  • Amylase – Helps to break down starch into its sugars.
  • Alpha-Galactosidase – Helps to break down specific “fermentable carbohydrates” into its sugars.
  • Lactase – Helps to break down lactose into its sugars.
  • Protease – Helps to break down protein into its amino acids.
  • Bromelain and/or Papain – Help to break down protein into its amino acids.
  • Lipase – Helps to break down fats into its lipids.

In digestive enzyme supplements these enzymes are usually a mix of synthetic or food-sourced enzymes. That’s right – some foods naturally contain digestive enzymes. Pineapple and papaya for example contain bromelain and papain, which helps the body to break down protein.

Who should consider taking digestive enzymes?

I recommend that you see a qualified health care practitioner for an expert opinion on whether your issues can be related to digestion, and which, if any, supplements can help you.

In general, the most common digestive symptoms that enzymes may help with are bloating, cramping, and/or diarrhea. Particularly if it happens after eating certain foods (think lactose-intolerance symptoms after eating dairy).

One reason for these symptoms can be that food particles are not broken down properly, and the larger pieces travel further down the digestive tract to the microbiota where those little critters start breaking them down themselves. And this is troublesome for certain people, and not ideal for overall health.

Don’t get me wrong, a healthy gut microbiota is absolutely essential for good health. Research is continually showing just how it can affect not only our digestion, but also our immune system, and even our mood.

What do I need to know? – Medical conditions

Of course, you should read the label of any products you take, and take them as directed, especially if they’re not specifically recommended for you by your health care practitioner who knows your history.

Here are two critical things to be aware of:

1 – Digestive enzymes that break down carbohydrates into sugars are not recommended for diabetics, or pregnant/breastfeeding women.

This is because taking them breaks down more carbohydrates into sugars than your body normally would; so, anyone at risk of blood sugar issues should take caution.

2 – When it comes to enzymes that break down proteins into amino acids, there are a few people who should avoid them because of potential interactions. That is if you have an ulcer, or are taking blood-thinners or anti-inflammatories, or if you’re having surgery.

The reason is because the digestive enzymes that break down protein are thought to cause or worsen ulcers, as well as have the ability to “thin” the blood and prevent normal clotting.

What do I need to know? – Possible Side effects

Using digestive enzyme supplements for a prolonged period of time is a good sign that you’d benefit from an appointment with a knowledgeable practitioner. There may be strategies other than daily supplementation that can serve you better.

If you find that your symptoms get worse, or even if they don’t get better, you should probably stop using them.

Allergies are always a possibility, especially since some enzymes are sourced from food. Someone with a pineapple allergy, for example, would want to stay away from a food-sourced enzyme supplement with bromelain in it.

And, as always, keep supplements away from children.

Before considering a digestive enzyme supplement

Let’s not jump to supplementing with digestive enzymes without a more thorough understanding of what could be going on in your digestive system. I’d advise seeing a health care practitioner first, as there might be better options for you.

My first recommendation for digestive distress would be to eat mindfully– relax, take deep breaths before your meal, eat slowly, and chew more thoroughly. This helps to break down food and can put less stress on your digestive tract.

The second step would be to try eliminating certain troublesome foods from your diet (dairy & gluten, for example) and see if that helps.

Conclusion:

While many supplements are safe products, they’re not all for everyone.

I recommend that you:

  • Read your labels carefully (who should take them, how to take them, when to stop taking them).
  • If you have a medical condition or are taking medications speak with your doctor or pharmacist.
  • If you want expert advice on whether a specific supplement is for you, speak with a qualified health care practitioner.

Recipe: Enzyme-Rich Tropical (digestive) Drink

Serves 1

1 cup pineapple, diced
1 cup papaya, diced
1/2 banana, chopped
1 cup coconut milk
1 tsp chia seeds
ice if desired

Put all ingredients(except ice) into the blender and blend. Add ice if desired.

Serve & enjoy!

Tip: The levels of enzymes in whole pineapple and papaya aren’t as concentrated as taking them in a supplement; so, if you’re not allergic to these delicious fruits, try this smoothie.

References:

https://www.dietvsdisease.org/digestive-enzyme-supplements/

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=514&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=516&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=196&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=508&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=515&lang=eng

Natural Medicines Database, Bromelain, Papain, Retrieved January 21, 2017 from https://naturalmedicines.therapeuticresearch.com