Healthy Lifestyle – Page 16

How to Naturally Lower Stress Hormone (Cortisol)

What do most high-achieving professionals have in common? They don’t realize their stressed.

Here’s why; most people think of stress as a worked-up emotional state, but that’s not always the case. You don’t have to feel stressed in order for your body to be undergoing a significant stress response. Which means, you might not even know it’s happening.

Well, you might know if you start to have symptoms. But again, most people don’t realize that things like interrupted sleep, sugar cravings, weight gain, fatigue, low mood and headaches are signs of increased stress response. Did you?

This post sheds light on some natural ways to lower cortisol, which is our key stress hormone. When cortisol levels are chronically elevated you’ll end up with symptoms like the ones I mentioned above, and more.

STRESS!!!

Its causes are absolutely everywhere. Whether you realize it or not, there are a number of factors including artificial lighting, sounds, smells, and emotional stress (think: action movies) that can increase your stress level without you even realizing it.

You don’t have to feel “stressed” for your body to be under stress. That’s why stress can be an undetected problem.

Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency and then return to normal after we’ve fought or fled. But, in today’s society, it doesn’t happen that way- stress becomes a long-term reaction. It becomes chronic.

You’ve probably heard of the main stress hormone cortisol. It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you up and going, and slowly fades throughout the day so you can sleep at night.

Did you know that excessive levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowered immune response?

Sound familiar? Well, then read on because I have a list of foods, nutrients and lifestyle recommendations to help you lower this stress hormone naturally.

Foods and nutrients to lower cortisol

Let’s start with one big thing that increases your cortisol… sugar. Reducing the sugar we eat and drink can be a great step toward better health for our minds (and bodies). Remember this one during holidays when sweet treats and sugary drinks are being passed around.

High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest.

Also, being dehydrated increases cortisol. Make sure you’re drinking enough water (8-10 glasses) every day, especially if you feel thirsty.

Note: Coffee + sugar = dehydration …see where I’m going with this. You might want to re-think your flavored latte, or daily double double, it could be contributing to excess cortisol.

Eat a variety of nutrient-dense whole foods; this doesn’t just help reduce stress hormone, it helps all aspects of your health.

Lower your cortisol levels with tea and dark chocolate (not sugary milk chocolate). Have a bit, if you’d like, to help you unwind.

Don’t forget your probiotics and prebiotics! There is so much new research about the gut-brain connection, and how taking care of your friendly gut microbes is key to mental and emotional health. Make sure you’re eating probiotic rich fermented foods and getting a healthy dose of prebiotic fiber from whole foods like vegetables.

Lifestyle techniques to lower cortisol

It’s not just food, but there are things you can do with your time that can lower cortisol.

Reduce your stress with mindfulness. Many studies show that reducing stressful thoughts and worry reduces cortisol.

Get enough exercise (but don’t overdo it). While intense exercise increases cortisol levels temporarily, it can reduce overall cortisol levels.

Get enough sleep!

Getting adequate sleep is way too underrated. Sleep reduces cortisol levels and also helps improve your overall health in so many ways.

Relax and have fun. Things like deep breathing, massages, and listening to soothing music all reduce cortisol.

Be social and deepen your relationships to overcome loneliness. It’s true that science has shown health risks from social isolation and loneliness. Maintaining good relationships and spending time with people you love and who support you is key.

Conclusion

Too much of the stress hormone cortisol can have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally.

In terms of foods and nutrients, have less sugar and caffeine. And have more water, fruit, tea, dark chocolate, probiotics, and prebiotics.

Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and have more fun.

In the comments below, let me know your favourite ways to bust the stress hormone cortisol.

Recipe (High fiber prebiotic): De-Stressing Chocolate Pudding

Serves 6

3 ripe avocados
¼ cup cacao powder (unsweetened)
¼ cup maple syrup (or sub for 1 ripe banana)
½ tsp vanilla extract
1 pinch sea salt

Instructions

Place all ingredients into a food processor and blend until smooth.

Serve & enjoy!

Tip: Try adding a pinch of cinnamon for a deeper flavour.

References:
https://authoritynutrition.com/ways-to-lower-cortisol/

http://www.precisionnutrition.com/all-about-cortisol

https://authoritynutrition.com/16-ways-relieve-stress-anxiety/

https://www.thepaleomom.com/managing-stress/

http://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

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 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/

Coffee – Who can drink it and who should avoid it?

Coffee is one of those things – you either love it or hate it. You know if you like the taste or not (or if it’s just a reason to drink sugar and cream). You know how it makes you feel (i.e. your gut, your mind, etc.).

Not to mention the crazy headlines that say coffee is great, and the next day that you should avoid it!

There is actual science behind why different people react differently to it. It’s a matter of your genetics and how much coffee you’re used to drinking.

NOTE: Coffee does not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup.

Coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill. And decaffeinated coffee has a lot less caffeine; but, it still contains some.

Check out my interview with coffee expert Tania Renelli here

First, let’s look at caffeine metabolism, its effects on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not.

Caffeine metabolism

Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others.

About half of us are “slow” metabolizers of caffeine. We can get jitters, heart palpitations, and feel “wired” for up to 9 hours after having a coffee. The other half is “fast” metabolizers of caffeine. They get energy and increased alertness and are back to normal a few hours later.

This is part of the reason those headlines contradict each other so much – because every body is different!

The effects of coffee (and caffeine) on the mind and body

NOTE: Most studies look at caffeinated coffee, not decaf.

The effects of coffee (and caffeine) on the mind and body also differ between people; this is partly from the rate of metabolism, as mentioned. But it also has to do with your body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use. If you’re just starting to drink coffee, you’ll feel the effects a lot more than people who have coffee every day.

Here’s a list of these effects (that usually decrease with long-term use):

Stimulates the brain
Boosts metabolism
Boosts energy and exercise performance
Increases your stress hormone, cortisol
Dehydrates your body due to its diuretic effect

Some of these effects are desirable and some aren’t. You need to see how coffee affects you and decide whether or not it’s worth it.

Coffee and health risks

There are a ton of studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions.

Here’s a quick summary of what coffee can lead to:

Caffeine addiction and withdrawal symptoms (e.g. a headache, fatigue, irritability)
Increased sleep disruption
Lower risk of Alzheimer’s and Parkinson’s
Lower risk of developing type 2 diabetes
Lower risk of certain liver diseases
Mixed reviews on whether it lowers risks of cancer and heart disease

Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues).

NOTE: What’s super-important to note here is that coffee intake is just one of many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee.

Should you drink coffee or not?

There are a few things to consider when deciding whether you should drink coffee. No one food or drink will make or break your long-term health.

Caffeinated coffee is not recommended for:

People with arrhythmias (e.g. irregular heartbeat)
People who often feel anxious
People who have trouble sleeping
People who are pregnant
Children and teens

If none of these apply, then monitor how your body reacts when you have coffee. Does it:

Give you the jitters?
Increase anxious feelings?
Affect your sleep?
Give you heart palpitations?
Affect your digestion (e.g. heartburn, etc.)?
Give you a reason to drink a lot of sugar and cream?

Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend eliminating it for a while and see the difference.

Recipe (Latte): Pumpkin Spice Latte