Category: Recipes

Five Cholesterol Myths and What to Eat Instead

You knew there was a bit of an over-emphasis (borderlining obsession) about cholesterol, right?

Before we jump into some myths let’s make sure we’re on the same page when it comes to what exactly cholesterol is.

Myth #1: “Cholesterol” is cholesterol

While cholesterol is an actual molecule what it is bound to while it’s floating through your blood is what’s more important than just how much of it there is overall.  In fact depending on what it’s combined with it can have opposite effects on your arteries and heart.  Yes, opposite!

So cholesterol is just one component of a compound that floats around your blood.  These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”.

They’re grouped into two main categories:

  • HDL: High Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.
  • LDL: Low Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence their “badness”).

Note: a quick tip for keeping these two types straight, think “H” for healthy, which signifies the “good” cholesterol.

And yes, it’s even more complicated than this.  Each of these categories is further broken down into subcategories which can also be measured in a blood test.

So “cholesterol” isn’t simply cholesterol because it can form different compounds which have very different effects on your body. The role of cholesterol depends on which other molecules it’s bound to in your blood and what it is actually doing there.

Myth #2: Cholesterol is bad

Cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile to help you absorb dietary fats.  Not to mention that it’s incorporated into the membranes of your cells.

Talk about an important molecule!

The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn’t nearly as important as how much of each kind you have in your blood.

While way too much LDL cholesterol as compared with HDL (the LDL:HDL ratio) may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health.

Myth #3: Eating cholesterol increases your bad cholesterol

Most of the cholesterol in your blood is made by your liver.  It’s actually not from the cholesterol you eat.  Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)?  ‘Cause that’s where it’s made!

What you eat still can affect how much cholesterol your liver produces.  After a cholesterol-rich meal your liver doesn’t need to make as much.

I’ve had many clients ask me over the years whether they should stop eating eggs because of the cholesterol in them. My answer is almost always NO! Unless there are other health factors present (like allergies), eggs are a healthy food and contain good quality fats and protein. They’re a great part of a healthy diet.

Myth #4: Your cholesterol should be as low as possible

As with almost everything in health and wellness there’s a balance that needs to be maintained.  There are very few extremes that are going to serve you well.

People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide.

Myth #5: Drugs are the only way to get a good cholesterol balance

Don’t start or stop any medications without talking with your doctor.

And while drugs can certainly lower the “bad” LDL cholesterol they don’t seem to be able to raise the “good” HDL cholesterol all that well.

Guess what does?

Nutrition and exercise, baby!

One of the most impactful ways to lower your cholesterol with diet is to eat lots of fruits and veggies.  I mean lots, say up to 10 servings a day.  Every day.

Don’t worry the recipe below should help you add at least another salad to your day.

You can (should?) also exercise, lose weight, stop smoking, and eat better quality fats.  That means fatty fish, avocados and olive oil.  Ditch those over-processed hydrogenated “trans” fats.

Summary:

The science of cholesterol and heart health is complicated and we’re learning more every day.  You may not need to be as afraid of it as you’ve been led to believe.  There is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level.

Recipe (Dressing to go with your salad): Orange Hemp Seed Dressing

Makes about ¾ cup

½ cup hemp seeds
½ cup fresh-squeezed orange juice
2 Tbsp olive oil
1 clove of garlic, peeled
dash salt and/or pepper

Blend all ingredients together until creamy.

Serve on top of your favourite salad and Enjoy!

Tip: Store extra in airtight container in the fridge.  Will keep for about a week.

References:

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

http://summertomato.com/how-to-raise-your-hdl-cholesterol

https://authoritynutrition.com/top-9-biggest-lies-about-dietary-fat-and-cholesterol/

Why is My Metabolism Slow?

You may feel tired, cold or like you’ve gained weight.  Maybe your digestion seems a bit more “sluggish” and things just aren’t moving through you as quickly as they used to.

Have you ever considered that your metabolism may be slow?

Why does this happen?  Why do metabolic rates slow down?

What can slow my metabolism?

Your metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

Hold it right there—before you go thinking that your metabolic rate is “calories in calories out”—it’s much more complicated than that. It’s so complex in fact, that I’m only going to list a few of the common things that can slow it down.

Examples of common reasons why metabolic rates can slow down:

  • low thyroid hormone
  • your history of dieting
  • your size and body composition
  • your activity level
  • lack of sleep

We’ll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more” (because that won’t work anyways).

Low thyroid hormones

Your thyroid is the master controller of your metabolism.  When it produces fewer hormones your metabolism slows down.  The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active.   Ideally it should work to keep your metabolism just right.  But there are several things that can affect it and throw it off course.  Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

Tip: Talk with your doctor about having your thyroid hormones tested and ask for a copy of the lab results. It’s a good idea to consult with a natural practitioner about your hormone levels. While you might fall within the normal range, there are still ways to support your body if your thyriod hormones are at the top or bottom end of that range.

Your history of dieting

When people lose weight their metabolic rate often slows down.  This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food.

While dieting can lead to a reduction in amount of fat, it unfortunately can (and most often does) lead to a reduction in the amount of muscle you have.  As you know, more muscle means a faster resting metabolic rate.

Tip: Make sure you’re eating enough food to fuel your body without overdoing it. That means no 4-6 hour breaks from food throughout your day.

Your size and body composition

In general, larger people have faster metabolic rates. This is because it takes more energy to fuel a larger body than a smaller one.

However, you already know that gaining weight is rarely the best strategy for increasing your metabolism.

Muscles that actively move and do work need energy. Even muscles at rest burn more calories than fat. This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have.

Tip: Include weight and resistance training to help increase your muscle mass. Functional bodyweight exercises like seqats, push ups, and lunges can be a good place to start.

Which leads us to…

Your activity level

Aerobic exercise temporarily increases your metabolic rate.  Your muscles are burning fuel to move and do “work” and you can tell because your body temperature also goes up.

Even little things can add up.  Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.

Tip: Incorporate movement into your day. Also, take time to exercise regularly.

Lack of sleep

This is a big one! There is plenty of research that shows the influence that sleep has on your metabolic rate.  The general consensus is to get 7-9 hours of sleep every night.

Tip: Try to create a routine that allows at least 7 hours of sleep every night.  Use essential oils like lavender in a diffuser in your room, or add a few drops to your pillow to encourage a restful night’s sleep.

Metabolism-Boosting Chocolate Chia Seed Pudding

Brazil nuts are are high in selenium, one of the minerals that keeps your metabolism functioning optimally.

Serves 4

½ cup Brazil nuts
2 cups water
nut bag or several layers of cheesecloth (optional)
½ cup chia seeds
¼ cup unsweetened cacao powder
½ teaspoon ground cinnamon
¼ teaspoon sea salt
1 tablespoon maple syrup

Blend Brazil nuts in water in a high-speed blender until you get smooth, creamy milk.  If desired, strain it with a nut bag or several layers of cheesecloth.

Add Brazil nut milk and other ingredients into a bowl and whisk until combined.  Let sit several minutes (or overnight) in the fridge until desired thickness is reached.

Top with nuts, seeds and fruit of your choice.

Serve & Enjoy!

Tip:  Makes a simple delicious breakfast or dessert topped with berries. Store in a glass mason jar in the fridge.

References:

http://www.precisionnutrition.com/metabolic-damage

http://www.precisionnutrition.com/thyroid-and-testing

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/6-mistakes-that-slow-metabolism/

https://authoritynutrition.com/10-ways-to-boost-metabolism/

http://summertomato.com/non-exercise-activity-thermogenesis-neat

https://www.healthambition.com/foods-that-boost-metabolism/

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

Serves 1

6 tbsp coconut milk
1 ½ tsp pumpkin pie spice (or cinnamon)
¼ tsp vanilla extract
1 tbsp pumpkin puree

½ tsp maple syrup (optional)
1 cup coffee (decaf if preferred)

Instructions

Add all ingredients to blender and blend until creamy.

Serve & enjoy!

Tip: You can use strong chai tea instead of coffee, if you prefer.

References:

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

http://www.health.harvard.edu/staying-healthy/a-wake-up-call-on-coffee

http://www.health.harvard.edu/blog/can-your-coffee-habit-help-you-live-longer-201601068938

http://suppversity.blogspot.ca/2014/05/caffeine-resistance-genetic.html

https://authoritynutrition.com/how-much-coffee-should-you-drink/

What is Metabolism?

This word “metabolism” is thrown around a lot these days.

You know that if yours is too slow you might gain weight.  But what exactly does this all mean?

Well technically “metabolism” is the word to describe all of the biochemical reactions in your body. Yep, your body is a walking chem lab, there’s a lot going on in there. Your metabolism refers to how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.

Metabolism includes how the cells in your body:

  • Allow activities you can control (e.g. physical activity etc.).
  • Allow activities you can’t control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
  • Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”.

Metabolic rate

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

  • Work (i.e. exercise and other activity).
  • Heat (i.e. from all those biochemical reactions).
  • Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine, the more calories you burn as work or creating heat, the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: a lot!

The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you’ll burn.

But that’s not the only thing that affects your metabolic rate.

Your physical size counts too!

Larger people have higher metabolic rates; but it’s crucial to take your body composition into account.

As you can imagine, muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you’re not working out.

Hint: This is exactly why weight training is often recommended as a part of a weight loss program.

Cardio burns calories at the time, but building muscle continues to burn calories once you leave the gym. When you think of it this way, muscle building activities (resistance training, lifting weights, etc.) become the obvious choice for toning and weight management. These types of activities build your muscle mass so your muscles burn calories for you.

The thing is, when people lose weight their metabolic rate often slows down which you don’t want to happen.  One way to offset this slowing metabolism is by building more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they’re doing metabolic “work”.

What About Nutrition?

The type of food you eat also affects your metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently.

For example:

  • Fats increase your TEF by 0-3%
  • Carbs increase it by 5-10%, and
  • Protein increases it by 15-30%

By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to maintain a healthy body weight for years to come.

And don’t forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

I want to hear from you. What metabolism boosting exercise is your favourite? How do you make regular ecercise a part of your daily routine? Do you notice a difference in your metabolism when you’re not exercising? Share in the comments below.

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

Serves 4

2 lemons, sliced
1 tablespoon rosemary
1 tablespoon thyme
2 cloves garlic, thinly sliced
4 chicken breasts (boneless, skinless)
dash salt & pepper
1 tablespoon coconut oil

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with melted coconut oil.  Cover with a lid or foil.

Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

Serve & enjoy!

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day.

References:

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/10-ways-to-boost-metabolism/

Grain-Free Chicken Tenders Recipe

September is here! That means routine and healthy eating are back in style (had they ever really left?). Each year the start of the fall months is a reminder to me to stock up on healthy freezer meals for the busy months to come. This is especially easy with all the fresh herbs and spices ready to pick in the garden.

I spent my September long weekend in the kitchen batch-cooking, jarring, and preparing ahead for what I know will be a busy (and exciting) fall. Want some help getting set up in the kitchen? No problem. I offer In-Home Cooking Sessions where we’ll decide on recipes in advance and then spend 3 hours together batch cooking so that you’ll be set up with healthy meals for weeks to come. Interested in having me help you in the kitchen, just ask.

Grain-Free Chicken Fingers one of my favourite freezer recipes to get you prepared for the busy school nights ahead…and they’re kid approved (tested by my nieces).

Channel your inner child with this fun and easy-to-make recipe. A coating of nuts and seeds gives them an extra crunch and a boost of protein and healthy fats. These will leave you feeling energized (instead of weighed down like their fried friends from your childhood).

Tip: These chicken tenders freeze well, so make a large batch to cook and then freeze so you can take them out during a busy week.

Ingredients

10 Chicken breasts (raw, never frozen)
2.5 cups Ground almonds
½ cup Hemp hearts
2 Tbsp. Sea salt
1 Tbsp. Ground black pepper
2 Tbsp. Paprika
1 tsp. Turmeric
2 Tbsp. Dried Oregano
1 Tbsp. Dried Basil
Parchment paper

Directions

  1. Preheat oven to 350F. Cover a baking tray with parchment paper.
  2. In a large bowl, mix together ground almonds, hemp hearts and all spices. Set aside.
  3. With a sharp knife, cut your chicken breasts lengthwise into strips about 1” thick.
  4. Spread your “breading” mixture into a pie plate, or similar dish for coating.
  5. Using tongs, coat each chicken strip with the almond flour mixture and place on parchment lined baking tray.
  6. Bake for 12 minutes per side, or until cooked through and slightly brown on the outside.
  7. Remove from oven and allow to cool.
  8. Once the chicken tenders are cool you can store them in an air tight container (I recommend lining the bottom with paper towel to absorb condensation) in the fridge.
  9. Once they’ve completely cooled in the fridge, transfer to the freezer for storage up to 4 weeks.

Serve with either of my Mustard Dips (https://www.selinarose.ca/recipes/dijon-mustard-dip-two-ways/).