Category: Recipes

We’ve been told ever since we were children that we ” need to get our vitamins,” so we know they’re very important for health.

But vitamin D is special.

It’s difficult to get enough vitamin D. Therefore, Vitamin D deficiency is very common.

How much of this critical fat-soluble vitamin we need, and how you can get enough? The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.

Why is vitamin D important, and how much do we need?

Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.

Not getting enough vitamin D can lead to bone diseases like osteomalacia. But more importantly, inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The “official” minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health.

To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.

How can I get enough vitamin D from the sun?

Your skin makes vitamin D when it’s exposed to the sun; that’s why it’s referred to as the “sunshine vitamin.” How much vitamin D your skin makes depends on many things. Location (where you are in the world and what area of your skin is exposed), season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun.

One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. – 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week. Of course, we should always avoid sunburns and of course in some locations (and seasons of the year) it’s not easy to get sun exposure.  So, how can we get enough vitamin D in other ways?

How can I get enough vitamin D from food?

Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they’re exposed to the sun.

Some foods are fortified (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving. Keep in mind that just because Vitamin D has been added, these foods still may not be healthy options.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course). Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are so common.

How can I get enough vitamin D from supplements?

It’s easy enough to just “pop a pill” or take some cod liver oil (which also contains vitamin A). Either of these can ensure that you get the minimum amount of vitamin D, plus a bit extra.

But before you take vitamin D containing supplements, make sure you check that it won’t interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys. Also, because Vitamin D is fat soluble and will be stored in your body, it is possible to consume toxic levels.

The best thing, if you’re concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care.

Conclusion:

Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D.  There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.

I’ve given you some ideas how you can get the minimum 400-600 IU or vitamin D daily.

If you’re concerned, it’s best to request a blood test that tests your vitamin D levels to be sure what’s right for you. Always take supplements as directed.

Recipe: Super-Simple Grilled Salmon

Serves 4

4 wild salmon fillets
1 bunch asparagus
1/4 tsp sea salt
1/4 black pepper
1/4 tsp dried parsley
1/4 tsp. dried dill
4 tbsp avocado oil

Preheat the oven broiler and raise the oven rack to the top 1/3 of the oven. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.

Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with avocado oil.

Broil for 8-10 minutes until fish flakes easily with a fork.

Serve & enjoy!

Tip: Serve with a side of rice or quinoa.

References:

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

http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

http://www.precisionnutrition.com/all-about-vitamin-d

http://neurotrition.ca/blog/brain-food-essentials-sardines

Let’s finally put an end to the debate of raw vs. cooked.

Of course, in the grand scheme of a well-balanced, nutrient-dense, varied, whole foods diet, the cooked vs. raw debate isn’t that critical for most people.

Where this can become a consideration is for vitamin and mineral deficiencies (or “insufficiencies”). These may be due to digestion or absorption issues, or avoidance of certain foods (due to allergies, intolerances, or choice).

And I’ll tell you that the answer isn’t as simple as “raw is always better” or “cooked is always better.”  As with most nutrition science, it depends on several factors. Some vitamins are destroyed in cooking, while others become easier to absorb (a.k.a. more “bioavailable”).

You’re in the right place! Here’s the low down on vitamins and minerals in raw foods versus cooked foods.

 Foods to eat raw

As a general rule, water soluble nutrients, like vitamin C and the B vitamins, found mostly in fruits and vegetables, are best eaten raw.

The reason why is two-fold.

First, when these nutrients are heated, they tend to degrade; this is from any heat, be it steaming, boiling, roasting, or frying. Vitamin C and the B vitamins are a bit more “delicate” and susceptible to heat than many other nutrients.

Of course, the obvious way to combat these nutrient losses is to eat foods high vitamin C and B vitamins in their raw form (like in an awesome salad) or to cook them for as short a time as possible (like quickly steaming or blanching).

Fun fact: Raw spinach can contain three times the amount of vitamin C as cooked spinach.

The second reason why foods high in vitamin C and the B vitamins are best eaten raw is that they’re water soluble.  So, guess where the vitamins go when they’re cooked in water?  Yes, they’re dissolved right into the water; this is particularly true for fruits and veggies that are boiled and poached but even for foods that steamed as well.

Of course, if you’re a savvy health nut, you’ll probably keep that liquid to use in your next soup or sauce to preserve those nutrients that are left after cooking. Just don’t overheat it or you may lose what you were aiming to keep.

But, how much loss are we talking about?  Well, of course, it ranges but can go from as low as 15%, up to over 50%.

In short, the water-soluble vitamins like vitamin C and the B vitamins degrade with heat and some of what’s left over after they’re heated dissolves into the cooking water. So be sure to cook your fruits and veggies as little as possible, and keep that cooking water to use in your next recipe.

Soaking nuts and seeds

Regarding raw nuts and seeds, it may be beneficial to soak them. Soaking nuts and seeds (for several hours at room temperature) allows some of the minerals to become “unlocked” from their chemical structure, so they’re more absorbable.

This is simple – put your nuts/seeds in a bowl and cover with water. Leave them in your fridge over night to soak. They’ll be ready to eat in the morning. I suggest doing this with a small quantity of nuts/seeds at a time – soak what you plan to use the next day.

Foods to eat cooked

Cooking certain orange and red “beta-carotene rich” veggies (e.g. tomatoes, carrots, & sweet potatoes) can help make this pre-vitamin A compound more absorbable.

Fun fact: One study found that absorption of beta-carotene was 6.5 times greater in stir-fried carrots than in raw carrots!

Of course, eating your fat-soluble vitamins with a bit of fat will help you to absorb more of them, so that’s one factor to consider.

One vegetable that’s best eaten both raw and cooked

Spinach!

And I’m not just saying this to get everyone to eat it any way possible (although, I would love for this to happen…unless you’re allergic, of course).

Spinach contains so many beneficial compounds that it’s great eaten both raw and cooked.

Eating raw spinach preserves the water-soluble vitamins C & the B vitamins.

Eating spinach cooked allows the pre-vitamin A, as well as some of the minerals like iron to be better absorbed. Not to mention how much spinach reduces in size when it’s cooked, so it’s easier to eat way more cooked spinach than raw spinach.

Note: If you have issues (or suspect issues) with your thyroid, it’s best to eat spinach cooked.

Conclusion:

The old nutrition philosophy of making sure you get a lot of nutrient-dense whole foods into your diet holds true. Feel free to mix up how you eat them, whether you prefer raw or cooked just make sure you eat them.

Recipe: Sautéed Spinach

Serves 4

2 teaspoons coconut oil
2 cloves garlic
1 bag baby spinach leaves
1 dash salt
1 dash black pepper
Fresh lemon

1. In a large cast iron pan heat coconut oil.
2. Add garlic and sauté for 1 minute.
3. Add spinach, salt, pepper and toss with garlic and oil.
4. Cover pan and cook on low for about 2 minutes.
5. Sauté cook spinach for another minute, stirring frequently, until all the spinach is wilted.
6. Squeeze fresh lemon juice on top.

Serving suggestion: Crack an egg in the pan with your spinach when it’s just about cooked to add protein to your greens for a quick meal.

Tip: Enjoying the cooked spinach with the vitamin C in the “raw” lemon juice helps your body absorb more of the iron.

References:

https://authoritynutrition.com/cooking-nutrient-content/

https://authoritynutrition.com/cooking-nutrient-content/

http://www.precisionnutrition.com/10-ways-to-get-the-most-nutrients

A food preservative is a substance added to foods to make them last longer; to “preserve” them. Preservatives are added to foods that go bad quickly. You can find them in all kinds of products in grocery stores.

Preservatives work to preserve food in a few different ways. Some prevent the growth of bacteria and mold. Others prevent delicate fats from going rancid.

There are so many preservatives out there. While preservatives added to foods should be “approved,” this doesn’t mean they’re guaranteed to be safe for everyone always. And it doesn’t mean that the food is healthy.

For the most part, foods that contain preservatives are processed, meaning they’re less-nutritious than eating fresh, whole foods. While home-made whole-food meals will always have the highest nutrient quality, sometimes our busy schedules lead us to pre-packaged foods.

It’s wise to cut down on packaged foods as much as possible. They all contain one type of preservative or another which you should learn about to know what’s going into your body.

So, let’s learn more about a few common food preservatives.

Salt

That’s right – salt.

Fact: The term “salary” is from the Latin word for salt. It’s thought that it came from the ancient Romans who would pay employees, allowing them to buy salt. Either that, or it was for their work conquering and/or guarding salt mines/roads. Either way, salt was sought because of its ability to preserve food before the advent of refrigeration.

In today’s day and age, with fridges and freezers in every home and grocery store, and refrigerated trucks, salt is not needed for food preservation as much. But our taste buds still seem to crave it on an epic scale. The average American eats over 3,400 mg of sodium per day, well over the recommended 2,300 mg/day. Much of this elevated salt intake is because salt is found in processed foods.

According to Harvard Health:

“… reducing dietary salt (table salt that is only sodium, chloride and iodine) will lower blood pressure, reduce the risk of heart attack and stroke, and save lives.”

But don’t be afraid to include salt in your diet. The type of salt matters as much as the quantity. Choosing a Himalayan or sea salt gives your body minerals as well as sodium which can be beneficial for a number of bodily processes.

The easiest way to cut down on excess salt in your diet is to limit your take of processed foods. This includes condiments like salad dressing, dipping sauces, even ketchup and mustard. There are many ways you can make homemade dips and condiments to avoid getting an added boost of salt in your diet.

Nitrites (nitrates and nitrosamines)

Nitrites are preservatives added to processed meats. They’re not bad in and of themselves, but they do turn into harmful chemicals called nitrosamines. Nitrosamines are carcinogens found in cigarette smoke. Nitrites form nitrosamines when they’re cooked at high heat, and sometimes even when exposed to the high acid environment of the stomach.

Nitrites are added to meats to keep the pink-red colour and prevent “browning.” Mostly in bacon, ham, sausages and lunch meats. Since nitrites can change into nitrosamines, nitrites are one-step away from being the “bad guys.”

Another interesting thing is that processed meats have been linked with colon cancer. Because of the nitrites? Perhaps, but either way, nitrosamines are a confirmed health-buster.

Since nitrosamines (from nitrites) are the bad guys and are formed by cooking nitrites at high heat, what are nitrates?

Nitrates are naturally found in many healthy foods like vegetables. They’re especially high in beets. Sometimes our enzymes or gut bacteria change these healthy nitrates into nitrites. However, they rarely form nitrosamines because they’re two-steps away from becoming these “bad guys.”

The bottom line- processed meats like bacon and deli meats aren’t health promoting foods. Your best bet is to limit your intake, or avoid them altogether.

BHA & BHT

Have you seen on packages “BHA/BHT has been added to the package to help maintain freshness?” Perhaps on cereal packages or in gum? Guess how these compounds maintain freshness? Because they’re preservatives.

BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are antioxidants added to many processed foods. The main way BHA and BHT work is by preventing fats from going rancid. Are they safe? Well, they’re approved for use as a preservative at small doses. However, some studies show they can cause cancer in animals at high doses.

That’s enough evidence for me to say steer clear of processed pre-packaged foods, especially those with BHA and BHT added to them.

Conclusion

There are a lot of preservatives in our food supply. These compounds work by preventing the growth of bacteria and mold, or by preventing fats from going rancid. And they’re mostly found in processed foods. If you want to avoid them. Eat fresh foods.

Does this information make you want to read all your food ingredient labels now? Let me know in the comments below.

Recipe (preservative-free): Kale Chips

Serves 4

1 bunch of kale, washed and dried
1 Tbsp. avocado oil
½ tsp. sea salt (finely ground)
½ tsp. garlic powder

¼ tsp. chili flakes (optional)

Instructions

Preheat oven to 300F and place a sheet of parchment paper on a baking sheet.

Take the washed and dried kale and rip them into “chip” size pieces and place in a large bowl.

Drizzle with avocado oil, salt, garlic powder, and chili flakes (if desired). Mix until the kale pieces are evenly covered.

Place kale onto prepared sheet in an even layer. Bake for 10 minutes.

Flip over the kale to cook the other sides of the pieces. Bake for another 10 minutes until the edges just start turning brown. Monitor them well, or you’ll have burnt kale chips.

Serve & enjoy!

Tip: You can use any spice, so try nutritional yeast, paprika, or even turmeric.

References:

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

https://authoritynutrition.com/are-nitrates-and-nitrites-harmful/

https://authoritynutrition.com/9-ways-that-processed-foods-are-killing-people/

http://www.precisionnutrition.com/all-about-endocrine-disruptors

http://www.health.harvard.edu/newsletter_article/salt-and-your-health

https://examine.com/nutrition/scientists-just-found-that-red-meat-causes-cancer–or-did-they/

https://authoritynutrition.com/chewing-gum-good-or-bad/

http://www.inspection.gc.ca/food/labelling/food-labelling-for-industry/list-of-ingredients-and-allergens/table/eng/1369857665232/1369857767799

You probably know the negative health effects of eating too much sugar, especially “added sugars” like in pop, candy, baked goods, and many commercially-available cereals, just to name a few.  Added sugar is hiding just about everywhere in the grocery store.

Yes, ingesting refined sugar spikes your blood sugar and insulin, and increases your risk for a whole host of issues.

A while ago, one of the food industry’s responses to the demand for lower-calorie foods that still taste great, was artificial sweeteners.

The idea behind them is that you can still get the sweetness, without the calories; like when you have a “diet pop” versus a regular one. Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity.

But, it doesn’t always work out the way we think it will…

Types of artificial sweeteners

Sugar substitutes fall into several categories, but what they all have in common is that they have a sweet taste and fewer calories than plain sugar.

Today we’ll specifically discuss “artificial sweeteners,” which are synthetic chemicals where a tiny bit tastes very sweet.

They’re also known as “non-nutritive sweeteners,” and include things like:

• Saccharin (Sweet & Low),
• Acesulfame potassium,
• Aspartame (Equal & NutraSweet), and
• Sucralose (Splenda).

Health effects of artificial sweeteners

Negative health effects from artificial sweeteners are cited all over the place, and while many studies show effects, others don’t. Cancer? Maybe yes, maybe no. Heart disease? Maybe yes, maybe no. Not to mention that much of the research has been on animals, which may or may not translate to people.

I did want to point out one ironic thing, to do with artificial sweeteners and weight.

One study found that people who tend to drink diet sodas have double the risk of gaining weight than those who didn’t.

Another study has shown an increased risk for metabolic syndrome and diabetes for those who consume diet drinks every day.

While these results don’t apply equally to everyone, they do somehow seem ironic, don’t they?

How do artificial sweeteners affect our bodies?

Now that’s a million-dollar question!

There are so many ideas out there to try to explain it, but the reality is we don’t know for sure; plus, it might play out differently in different people.

• Is it because people feel that they can eat cake because they’ve switched to diet soda?
• Perhaps it’s because the sweeteners change the taste preferences so that fruit starts to taste worse, and veggies taste terrible?
• Maybe artificial sweeteners increase our cravings for more (real) sweets?
• It can be that the sweet taste of these sweeteners signals to our body to release insulin to lower our blood sugar; but, because we didn’t actually ingest sugar, our blood sugar levels get too low, to the point where we get sugar cravings.
• Some even say (and at least one animal study suggests) that saccharin may inspire addictive tendencies toward it.
• Maybe there is even a more complex response that involves our gut microbes and how they help to regulate our blood sugar levels.

Conclusion:

Understand that added sugar is not good for you, but the solution is not to replace them all with artificial sweeteners. Remember, whole foods first! Always.

I highly recommend reducing your sugar intake, so you naturally re-train your palate and start enjoying the taste of real food that isn’t overly sweet.  This way you’re reducing your intake of added sugar, as well as not needing to replace it with artificial sweeteners.

Try diluting juice with water. Try having ½ teaspoon less of sugar in your hot morning drink. Try reducing a ¼ cup of the sugar called for in some recipes. Better yet, switch to honey, maple syrup, or use dates as a whole-food sweet replacement.

Your body will thank you!

Recipe (naturally sweetened): Sweet Enough Matcha Latte

Serves 1

1 teaspoon matcha powder
1.5 cup almond milk, unsweetened
1-2 teaspoons maple syrup or honey (optional)

1. Heat almond milk and maple syrup/honey (if using) in a small pot.
2. Add matcha powder to cup.
3. When almond milk is hot, add about a ¼ cup to matcha and stir to combine.
4. Add rest of the milk to cup.

Serve & enjoy!

Tip: You can steep a chai tea bag in the milk if you prefer chai tea over matcha.

References:

http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030

http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030

https://authoritynutrition.com/artificial-sweeteners-blood-sugar-insulin/

https://authoritynutrition.com/artificial-sweeteners-blood-sugar-insulin/

http://www.precisionnutrition.com/research-review-splenda-is-it-safe

http://www.precisionnutrition.com/research-review-splenda-is-it-safe

https://chriskresser.com/the-unbiased-truth-about-artificial-sweeteners/

Food intolerances or “sensitivities” can affect you in so many ways.

And they’re a lot more common than most people think.

I’m not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.

What I’m talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.

This is what makes them so tricky to identify.

Symptoms of Food Intolerance

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea; symptoms that can start immediately after eating lactose or gluten.

On the other hand, other more insidious symptoms may not be linked to foods in an obvious way.

Symptoms like:

• Chronic muscle or joint pain
• Sweating, or increased heart rate or blood pressure
• Headaches or migraines
• Exhaustion after a good night’s sleep
• Autoimmune conditions like Hashimoto’s or rheumatoid arthritis
• Rashes or eczema
• Inability to concentrate or feeling like your brain is “foggy”
• Shortness of breath

If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. These can affect any (or all) parts of the body, not just your gastrointestinal system.

How to Prevent Intolerances

The main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them.

I know, I know…this sounds so simple, and yet it can be SO HARD. Many of my clients come to me knowing that they don’t feel quite right, but aren’t sure how to identify what’s going on.

Food intolerance is something I’m trained to look for as a Registered Holistic Nutritionist. If you suspect food intolerances could be partly to blame for your symptoms, book a consultation with me to learn more.

The best way to identify your food/drink triggers is to eliminate them.

Yup, get rid of those offending foods/drinks. All traces of them, for three full weeks and monitor your symptoms.

If things get better, then you need to decide whether it’s worth it to stop ingesting them altogether, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.

Start Here: Two common food intolerances

Here are two of the most common triggers of food intolerances:

• Lactose (in dairy – eliminate altogether, or look for a “lactose-free” label – try nut or coconut milk instead).
• Gluten (in wheat, rye, and other common grains – look for a “gluten-free” label – try gluten-free grains like rice, quinoa & gluten-free oats).

This is by no means a complete list, but it’s a good place to start because lactose intolerance is thought to affect up to 75% of people, while “non-celiac gluten sensitivity” can affect up to 13% of people.

So, if you can eliminate all traces of lactose and gluten for three weeks, it can confirm whether either or both of these, are a source of your symptoms.

Yes, dairy and grains are a part of many government-recommended food guidelines, but you absolutely can get all of the nutrients you need if you focus on replacing them with nutrient-dense foods.

A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends.

Click here to download a free copy of my Weekly Food Journal to help you track your symptoms.

As I mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas.

You might be surprised what links you can find if you track your food and symptoms well!

IMPORTANT NOTE: When you eliminate something, you need to make sure it’s not hiding in other foods, or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you’d never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce, and lactose can even be found in some medications or supplements?

When in doubt you HAVE to ask the server in a restaurant about hidden ingredients, read labels, and consider cooking from scratch.

What if it doesn’t work?

If eliminating these two common food intolerances doesn’t work, then you can go one step further to eliminate all dairy (even lactose-free) and all grains (even gluten-free) for three weeks.

You may need to see a qualified healthcare practitioner for help, and that’s OK. I don’t want you to continue suffering if you don’t need to!

Recipe (dairy-free milk): Homemade Nut/Seed Milk

Makes 3 cups

½ cup raw nuts/seeds (almonds, walnuts, pecans, pumpkin seeds, or sesame seeds)
2 cups water
¼ teaspoon vanilla extract (optional)

1. Soak nuts/seeds for about 8 hours (optional, but recommended).
2. Dump soaking water & rinse nuts/seeds.
3. Add soaked nuts/seeds and 2 cups water to a high-speed blender and blend on high for about one minute until very smooth.
4. Strain through a small mesh sieve with 2 layers of cheesecloth. Squeeze if necessary.

Serve & enjoy!

Tip: You can double the recipe and store the milk in an airtight container in the fridge for up to 7 days.

References:

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

http://www.precisionnutrition.com/food-sensitivities-health-infographic