Nutritional Recommendations to Minimize PMS

Are you suffering from the effects of PMS?  Well, the road to feeling better has approached your doorstep, just follow-it, and your symptoms will start to improve.  PMS is a condition which is presented by many symptoms due to imbalances in our body.  Anxiety and irritability are likely associated with excessive estrogen and a deficiency in progesterone levels while your breast tenderness is due to increased fluid volume, an excess of the hormones aldosterone and prolactin.  Aldosterone is produced in the adrenal glands and causes water retention, and usually becomes elevated 2-8 days before we begin our period.  Prolactin increases as a result of stress, too much estrogen, or a magnesium deficiency and leads to PMS symptoms of breast tenderness and swelling, anxiety and irritability. The good news is that these symptoms can be reduced with making some small changes in your diet.  I am happy to suggest five dietary recommendations that should help to alleviate your own symptoms.  With this in mind, I want you to realize that decreasing symptoms can take time, and you may not notice complete dismissal of all symptoms during your next cycle; rather it may take 2-3 cycles. 

1.  Increase consumption of fibre-rich fruits.  Specifically, you can start by eating an apple every day.  Apples are packed with pectin, a type of dietary fibre that is very effective for carrying estrogen out of the body through regulation of your bowels.  This will help balance your hormones and decrease your PMS symptoms of anxiety, irritability and pain. 

2.  Take 1 tablespoon of flaxseed oil daily.  Flaxseed oil supplies omega 3 essential fatty acids, which will reduce inflammation and corresponding pain associated with PMS.  

3.  Reduce Caffeine Intake. Caffeine consumption is strongly related to the presence and severity of anxiety and breast tenderness as it impairs estrogen metabolism.  Reducing the amount of caffeine will therefore help the process of eliminating the estrogen so that you have a better balance in the body.   Another great effect that reducing your caffeine will have is the ability to maintain vitamin and mineral content in your body, since caffeine is a diuretic which flushes the body of many of these essential components. 

4.  Include a high quality multi-vitamin/multi-mineral twice daily.  When selecting your brand, there are some specific aspects to look for as they will be beneficial in reducing your PMS symptoms.  I am going to give you some ranges, simply to make it easier as there are many multi-vitamins/multi-minerals on the market that have different dosages. Look for magnesium citrate (200-300mg) to help improve premenstrual pain threshold and emotional instability.  Please avoid magnesium oxide, magnesium glyconate, magnesium sulfate or magnesium chloride as they are not absorbed as well and have more laxative side effects.  Next you want to look for Vitamin B₆ (50 -75mg) also known as pyridoxine as it shows positive effects on all symptoms of PMS by reducing estrogen levels and increasing progesterone levels throughout the cycle.  B₆ will also help to keep the magnesium in the cells of the body, resulting in better sleep which may lead to less anxiety.  Zinc 200-300IUs) is a mineral that will help reduce your breast tenderness caused by reducing prolactin levels.  Finally, the multi should contain 200IU of Vitamin E.  There are different forms of Vitamin E but I want you to look for d-alpha-tocopherol as it is the more natural versus synthetic form. Vitamin E helps with anxiety and will also help to decrease breast tenderness.  In addition, it increases energy which will be beneficial while reducing your coffee intake.

5.  Take a Probiotic.  Our GI tract should contain thousands of bacteria beneficial to our health.  A side effect of taking antibiotics is the destruction of these beneficial bacteria.  Since you are taking Tetracycline, we want to re-inoculate the GI tract with some beneficial bacteria.  You are specifically going to look for a brand containing acidophilus and bifidus bacteria with 5 billion viable cells. This should be taken 2X daily with meals, (away from birth control pills) and is extremely safe.  You should not experience any detrimental side effects but should notice a decrease in symptoms of gas, and bloating. 

The sooner you make the changes, the faster you will note improvements.  Keep in mind, complete ratification of symptoms takes time and may take more adjustments.  Contact me for a free 15 minute consult so that I can specifically help you on the road to health.  Together we can evaluate your improvment and take more steps to reaching more stability of your cycle. 

Sincerely,

Deanne Dietz, CNP

905-538-8611

deanne@coachdeanne.ca

ANTI-OXIDANTS

ANTI-OXIDANTS

ANTIOXIDANTS….Have you heard of this term and wondered why if at all they are good for you.  Well here it is in a nutshell.   Antioxidants are vitamins that kill free radicals in the blood stream before they can do damage to our cells. 

But wait; let me tell you about those darn free radicals.  Free radicals are in our blood stream and attack healthy cells in our bodies.  Once they have attacked a healthy cell, the healthy cell itself becomes unstable and unhealthy creating a continuous cycle of negative reactions.  Eventually the body begins to lose its ability to fight and disease can set in. 

Let’s take a look at the Causes and Symptoms of Free Radical Damage in the Body:

Causes of Free Radical Formation

• Oxygen
• Stress
• Pollution and Sun Damage
• Excessive Cardiovascular Exercising
• Smoking
• Poor, unhealthy Diet
• Alcohol
  

Diseases linked to Free Radical Damage

• Premature Aging
• Heart Disease
• Stroke
• Cataracts
• Rheumatoid Arthritis
• Osteoarthritis
• Gum Disease
• Autoimmune diseases
• Lupus
• Crohn’s Disease
• Asthma
• Ulcerative Colitis
• Leukemia
• Skin Cancer / Cancer
• Alzheimer’s Dementia
• Attention Deficit Disorder
• Diverticulitis
• Psoriasis
• Infertility
• Menstrual Disorders
• Endometriosis
  

Getting Back to the Importance of Antioxidants!

 Antioxidants are made naturally in the body but are also able to be consumed in our diet.  These antioxidants work hard in the body to break down the enemy; Free Radicals.  This simply means that more antioxidants mean less free radicals floating around harming your body.  And as you can see from the chart above, we all have free radicals in our bodies.  It is important to realize that regardless of how well you believe you eat, and how much you avoid the causes of free radical damage, you will never fully eliminate the free radicals. 

Looking for Foods with a High Antioxidant Value

 It’s quite simple, think of the word ACE.  Foods with high amounts of vitamins A, C, and E have great antioxidant value.  Selenium and Beta Carotene are also great Antioxidants.  You can find these in colourful fruit, vegetables and berries, but for your enjoyment here is a little guide to some of the best Antioxidant Foods. (Complements of The World’s Healthiest Foods by George Mateljan)

Apples	Apricots	Asparagus	Bell Peppers
Blueberries	Broccoli	Brussels sprouts	Cabbage
Canteloupe	Carrots	Cauliflower	Cayenne pepper
Collard greens	Cranberries	Figs	Grapefruits
Green beans	Green peas	Kale	Olives
Oranges	Parsley	Raspberries	Romaine Lettuce
Spinach	Strawberries	Sunflower seeds	Sweet potatoes
Swiss Chard	Tomatoes	Watermelon	Winter squash

Supplemental Sources of Antioxidants

 There are some great products on the market for supplementing with antioxidants, but try consuming the foods first.  It’s definitely best to consult a Holistic Nutritionist first to see your specific needs before delving into the world of supplements.

Herbal Remedies to rid that Cold or Flu!

This past Saturday, my husband and I got in some great training before heading out to our neices 3rd birthday party. As you will see in an article I have being published on Fitness Republic in a couple of weeks, high intensity exercise depletes your immune system, and this was definitely the case for us. Sunday morning my husband woke with his body aching all over. Being the lovely wife I am (NOT), I completely put it off as him being a wimp and told him to suck it up, he would be ok.

Unfortunately, we soon realized this was not the case as he began to run a high temperature. After missing 2 days of work, we brought him to the doctor to find out that he had a bad ear infection and possibly pneumonia. Of course the doctor quickly prescribed antibiotics.  So what did we do? We decided to take the natural approach and break this thing without the use of pharmaceuticals. Within 12 hours, his fever had broke. He still felt achy but his appetite came back within 24 hours and within a day and a half he was feeling ready to go back to work.

Here's a look at our home cold/flu remedy kit:

Tincture (every 3-4 hours)
10 drops astragalus (boosts immune system)
5 drops propolis (immune booster, anti-bacterial)
5 drops oil of oregano (anti-bacterial)

Cold and Flu Herbal Tea (3-4 cups daily)
1 part Echinacea
1 part bayberry bark
½ part elderberry flower
½ part goldenseal
1 part red raspberry leaf
1 part peppermint

 
Aside from the herbal remedies and tinctures above there some definitely things to keep in mind when battling your colds/flus and respiratory infections.
·         If you are not hungry, don’t eat.  Especially if you have a fever.
·         Stay hydrated - Hot lemon water with a spoonful of raw honey does wonders
·         Take as much vitamin C as possible (Ester C packages are great!).  You’ll know it’s too much if  your bowels become loose.
·         Avoid dairy – it adds to your congestion
·         Avoid Sugar – your don’t want to feed the bacteria
·         Get as much rest as you can.  You want your body to work at fighting the bug, not fueling your energy.

If you are struggling with colds, flu’s or allergies this season, or want some advice for improving your immune systems strength, contact me at deanne@coachdeanne.ca to book an appointment.   

YUMMY CHOCOLATE PUDDING:)

Healthy Chocolate Pudding

So I am 26 weeks along in my pregnancy and now the cravings are starting to begin.   I'm not craving anything  weird or unusual like pickles, but I am craving Sugar and Dairy.   I haven't eaten much sugar in years and I quit drinking milk about 3 years ago, but it seems these days that's all I can think about, and it's hard not to give into cravings:( 

A couple of days ago I decided I wanted Chocolate Pudding!  Yes, that's right.  That chocolately, sugary, milky delicious treat that I would have as a young girl.  But I decided that this was one craving I was going to control by making my own version of chocolate pudding.  It turned out so well that I couldn't wait to share it.  So here goes:)

3 Cups of Unsweetened Coconut Milk (almond will work too)
1/3 Cup Raw Cacao Powder (you could use dark chocolate powder too if you would like)
1/4 Cup maple syrup
1/4 Cup cornstarch (to thicken)
1 1/2 tbsp pure vanilla
1/4 teaspoon sea salt
3 tablespoons butter

*Place all ingredients in a pot over medium-high heat.  Continue stirring until pudding thickens.  Add more cornstarch if you like a thicker pudding and less if you like it thinner.  Once it has thickened, pour into serving bowls and let it stand to cool.  We make about  servings with this recipe, but you can make servings smaller or larger depending on what you are craving:)

It was so simple, yet so yummy and so good for you that I know for sure what dessert I will serve for Easter this year:)

Oh, and shhhhhh......don't tell my little one, I even licked the bowl. 

Happy Easter

Does Consuming Flaxseed benefit Cardiovascular Health

 ***This is a research paper that I wrote while in school.  Just another reason why Flaxseed is so beneficial:)

Flaxseed hit the market just a few years ago as a beneficial food, and people worldwide embraced it.  Today, supplemental products for flaxseed are everywhere.  Recent literature tells us that this little seed, whether in whole food or compressed oil form will provide us with optimal health.  One of the newest claims is that Flaxseed can benefit cardiovascular health by reducing the risk of atherosclerosis and heart disease. 

The purpose of this research essay is to investigate whether and under which conditions dietary flaxseed (linseed, Linum usitatissimim) can provide necessary benefits to Cardiovascular Health.  In section 1 of this paper, I provide definitions of Cardiovascular Disease, Atherosclerosis as well as give a brief explanation of Flaxseed (linseed, linum usitatissimim) with information as to the health benefits listed for the food.  I will investigate the possible connection between dietary intake of flaxseed and the benefit for cardiovascular health.

Section 2 of this paper will delve into current studies on whether flaxseed will diminish atherosclerosis thereby reducing the number of deaths by heart disease.  The third section discusses the importance of dietary flaxseed supplementation (ALA) for helping reduce cholesterol levels promoting a healthier heart.  A summary of all key points will follow, providing a brief but thorough recap of the entire document.

Many people worldwide are plagued with having to make decisions to eat processed, packaged and fast foods resulting in a high risk of cardiovascular disease. More women die from cardiovascular disease than from all forms of cancer combined(Balch, 2010).  Despite the remarkable technology that exists today, the first sign of cardiovascular disease may be life-threatening.  Cardiovascular disease is responsible for at least forty-three percent of all deaths in the United States(Murray, 1998).    Imagine if just adding this small little seed, ground up to your salads, potatoes, smoothies could improve the lives of so many and prevent many others from living a life of increased risk of heart disease, wouldn’t it be worth it.

Section I

Heart Disease is a term often used to describe atherosclerosis.  Atherosclerosis is the hardening of the artery walls due to a build-up of plaque, which contains cholesterol, fatty material and debris.  Other concerns with Cardiovascular disease are congestive heart failure, arrhythmias, mitral valve prolapsed, and cardiomyopathy.  This disease is the leading cause of mortality worldwide, and is responsible for as many as 500 000 deaths of women in the US yearly(Balch, 2010).

Elevated blood cholesterol levels greatly increase the risk of death due to heart disease.  For every one percent drop in LDL cholesterol, the risk for a heart attack drops by 2 percent.  For every 1 percent increase in HDL the risk for a heart attack drops three to 4 percent (Murray, 1998).  Diets high in omega-3 oils from fish or veggies have reduced risk of developing heart disease.  Omega 3 fatty acids lower levels of LDL cholesterol and triglycerides,(Murray, 1998) and so it has been stated that patients with heart disease who took 1 gram of omega-3s had fewer deaths and admissions to the hospital for treatment of their heart disease (Balch, 2010). 

Flaxseed (linseed, linum usitatissimim) is an edible oil seed/grain that has been recently acknowledged as a beneficial food.  It has gained much attention because of its unique nutrient components.  Flaxseeds are the most concentrated plant source of the omega-3 fatty acid, alpha-linolenic acid (ALA) and are an essential source of dietary fibre. ALA comprises approximately 55% of the total fatty acid content of flaxseed fatty acids.  ALA is a precursor to the omega-3’s that are found in cold water fish, which is known for their anti-inflammatory properties (Mateljan, 2007).  According to the World Health Organization, Flaxseeds contain lignans which provide many health benefits.  They are said to promote Heart Health as the ALA is associated with a lower risk of developing plaque and dying for heart disease.  ALA helps to lower cholesterol and provide protection against heart disease.  They are also full of folate, magnesium and vitamin B6 which are all necessary to have a healthy heart.

Therefore, an investigation is necessary to see if consuming quantities of flaxseed will help to reduce plaque, lower cholesterol, improve your overall heart health and diminish signs of atherosclerosis.

Section II

Consuming omega-3 is promoted as providing cardioprotection against heart disease. Recently, flaxseed has been promoted as a beneficial alternative source as it is one of the richest sources of ALA which has been identified in several epidemiological trials as having beneficial effects against heart disease and in decreasing signs of atherosclerosis.

In 2011, an investigation was completed on the effects of dietary flaxseed with and without a diet enriched with cholesterol.  In this test, 8 rabbits were given one of four randomly assigned diets, either a control, a diet with cholesterol added, a diet with flaxseed added or a diet with both cholesterol and flaxseed added.  Following the 8 weeks, testing revealed that consumption of flaxseed significantly increased plasma and adipose levels of ALA therefore decreasing the percentage of atherosclerotic plaque in the rabbit. The results of this study, give a p value of less than 0.05 indicating that there is only a 5% probability that the differences they received is due to chance.  This is a very good indication of strong results; however, with a testing on just 8 mice, more study should be completed (McCullough, Edel, Bassett, Lavallée, Dibrov, Blackwood, Ander, Pierce, 2011).

Despite studies showing that there would be a reduction of plaque formation with the consumption of flaxseed, there was still much debate as to the true benefits and whether Flax could inhibit atherosclerosis.  According to study posted in the American Journal of Physiology in 2007, using cholesterol fed rabbits to model human atherosclerosis is not an ideal representation.  Genetically manipulated mouse models such as the LDL receptor-deficient (LDLrKO) would be a closer representation to the human condition.  As such, they completed a similar study but using LDLrKO mice as it only develops diet-induced atherosclerotic lesions.  These mice were also administered various diets either consuming of flaxseed, cholesterol, a combination of both, or a regular diet.  Coconut oil was also used for one group as a means of a control.   The purpose was to assess the antiatherogenic effects of dietary flaxseed on the mice in order to determine the mechanism of action of flaxseed at a cellular level.  This well-designed study used 100 female mice, randomly assigned 1 of 7 dietary treatment groups following a 1 week acclimatization period.  Mice consumed 4g of diet daily.  Temperature was controlled and ethical standards followed.  Following 24 weeks, tissue, plasma and lesions size was measure. 

The results of this study indicated that flaxseed decreased the omega 6/omega 3 ratio in plasma, and it increased plasma ALA and EPA.  The cholesterol group did not increase ALA.  Flaxseed did not alter plasma cholesterol when taken by itself, but when taken with cholesterol the flaxseed mitigated the hypercholesterolemic effect.  Additionally, flaxseed showed a protective effect against atherosclerosis as well as showed an anti-proliferation and anti-inflammatory action.  The researches of this study provided p values of less than 0.05 giving the study even more certainty indicating that there is 95% likelihood that the results are real.  As such, this study demonstrated that dietary flaxseed can inhibit atherosclerosis in the LDLrKO mouse through a reduction of circulating cholesterol levels and, at a cellular level, through anti-proliferative and anti-inflammatory actions (Duspasquier, Dibrov, Kneesh, Cheung, lee, Alexander, Yeganeh, Mohgadasian, 2007).  However, further studies should be completed using male mice to conclude the effectiveness on either gender.   

In response to the previous research, LT Bloedon et Al set out to complete the first clinical trial on the benefits of flaxseed against cardiovascular risk factors.  These researches agreed that the alpha linolenic acid (ALA) content of flaxseed in combination with the fiber and lignans make it a very desirable food that could potentially reduce cardiovascular risk.  Conducted at the University of Pennsylvania, this double blind, randomized controlled clinical trial brought more confirmation to the already existing research completed on rabbits and mice.  This study was completed on 62 men and women who had all been diagnosed with hypercholesterolemia, or high levels of LDL cholesterol, and were at risk of cardiovascular disease.   For 10 weeks participant’s diets were low fat and low cholesterol and they were given either given 40g of ground flaxseed daily or wheat bran daily for 10 weeks.  As with the previous studies testing was completed to measure inflammation and lipoprotein levels.  Results concluded that ground flaxseed could lower LDL cholesterol levels substantially in the short term; however its effect seems to dissipate in the long term.  Flaxseed increased ALA levels in the blood, reduced lipoprotein by 14% and improved insulin resistance by 24%; however this test did not show any affect on inflammation. The researches give promising results especially with p values of 0.01, 0.05, 0.02 and 0.03 indicating that they are confident that the results are real and not due to chance (Bloedon, Balikai, Chittams, Cunnane, Berlin, Rader, Szapara, 2008). From this we can see that there is reason to consume ground flaxseed in order to get a reduction in cardiovascular disease, however, more studies can be completed to see if consuming ground flaxseed can ward of the development of cardiovascular disease in today’s society.

Section III

The data provided from the various studies supports even more direct evaluation of the anti-atherogenic potential of dietary flaxseed for humans.  It has been demonstrated through testing that supplementing with 20-50grams of ground flaxseed daily can reduce LDL cholesterol and reduce atherosclerotic plaques in mice, rabbits and people.    

From these studies, we can determine that the cholesterol-lowering effect of flaxseed is one of the main contributing factors however additional mechanisms at the cellular level, such as its anti-proliferative and anti-inflammatory effects are likely all responsible flaxseeds atherosclerotic effect.  Despite the testing, more studies are required using human trials to determine the true ability of ground flaxseed to inhibit atherosclerosis altogether, however, there is definitely a positive effect and so consuming ground flaxseed daily can be recommended.

Conclusion / Bringing it All Together

This paper reviewed three cases in which dietary flaxseed were shown to reduce or inhibit the atherogenic effects of high cholesterol.  Studies were completed on LDLrKO mouse, on white rabbits and on people with atherosclerosis.  The results of these studies showed an improvement in cholesterol levels and indicated that consumption of this seed can inhibit cell proliferation and inflammation.  Since these studies have been completed to evaluate the effects of flaxseed in more than 1 animal, and now with humans, further trials should be completed using double blind, controlled studies on human populations both with and without signs of cardiovascular disease to see if consuming ground flaxseed can ward of the development of cardiovascular disease in today’s society.

Regardless of still existing uncertainties we can be assured that consuming ground flaxseed will not be deemed harmful to the body in any way.  It is important to remember that the ALA found in flaxseed is the agent which converts to the omega 3 fatty acids EPA & DHA, and therefore if a person has a problem with the mechanism to convert, Flaxseed supplementation would not be as beneficial.  With that being said, this food is filled with nutrients and dietary fibre in addition to the possible beneficial effects for cardiovascular health. 

Full Reference List

Balch, P.A. (2010). Prescription for nutritional healing. Cardiovascular Disease (pp.306-318) New York, NY:  Penguin Group

Bloedon, LT., Balikai, S., Chittams, J., Cunnane, SC., Berlin, JA., Rader, DJ., & Szapara, PO. (2008). Flaxseed and cardiovascular risk factors: results from a double blind, randomized, controlled clinical trial. Journal of the American College of Nutrition,  27(1), 65-74

Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/18460483 

Dupasquier, CM., Dibrov, E., Kneesh AL., Cheung, PK., Lee, KG., Alexander, HK., Yeganeh, BK., Moghadasian, MH., Pierce, GN. (2007). Dietary flaxseed inhibits atherosclerosis in the LDL receptor-deficient mouse in part through antiproliferative and anti-inflammatory actions. Amercican Journal of Physiology: Heart and circulatory Physiology, 293(4): H2394-402

Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/17616740

Mateljan, G. (2007). Worlds healthiest foods.  Seattle, Washington:  George Mateljan Foundation

McCullough, RS., Edel, AL., Bassett, CM., Lavallée, RK., Dibrov, E., Blackwood, DP., Ander, BP., Pierce, GN. (2011) The alpha linolenic acid content of flaxseed is associated with an induction of adipose leptin expression. American Journal Of Physiology. 46(11): 1043-52.

Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/22031167

Murray, M., and Pizzorno, J. (1998).  Encyclopedia of Natural Medicine. Heart and cardiovascular health (pp 83-103) New York, NY: Three Rivers Press

The Benefits of Exercise While in Remission From Cancer

I was recently approached by David Haas with an article regarding the benefits of exercise while in Remission from Cancer and I thought it would be a great article to share with you all.  We all know that being physically active is extremely important to healthy living and this cannot be stressed enough when you are recovering from an illness or fighting dis-ease. 

As a Holistic Nutritionist and Personal Trainer I believe that connecting the Spirit, Mind and Body is the key to true health and happiness. 

Thanks David for sharing.


All the best in Health:)

Deanne

The Benefits of Fitness While in Remission From Cancer ~ by David Haas
You endured your diagnosis and then have worked your way through treatment. When the day arrives and your doctor informs you that your cancer is in remission, you can experience a wide variety of emotions. Relief and joy are two of the biggest emotions you may feel. As the dust begins to settle and you get ready for the next phase in your life, it's a good idea to make sure ongoing fitness will be part of it. Whether you're in remission from cancer or still going through treatment, a regular exercise program can help you regain energy, strength, self-confidence and vitality. These types of exercise can help you ease into a recovery stage exercise routine; this applies for people going through many different types of cancer all the way from breast cancer to mesothelioma.

Power Walking
Power walking delivers the same benefits as jogging but without the harsh impact that can lead to painful joints. Power walkers tend to move at around 4.5 miles per hour and walk with a more athletic gait than those who are simply “window shopping”. The fast movement of your body strengthens the muscles while pumping your heart more efficiently, giving yourself more of a beneficial workout.

Stationary Bicycle
On days when exercising outdoors isn't possible, a stationary bicycle can be an effective way to achieve physical conditioning. Place your bike in front of the television or a large picture window so you have something visual to focus on. This helps you prevent exercise-related boredom as your body enjoys the benefits of moving and staying active.

Water Exercise
Water exercise is a great way not to break out into a sweat while at the same time gives yourself a great cardiovascular workout and stays gentle on your joints. Swimming for 30 minutes at a time gets your heart pumping while strengthening and toning your muscles. Water can also be a very peaceful place to exercise that can help you reduce stress and take your mind off the disease.

Yoga and Pilates
Yoga and Pilates are more calm and passive forms of exercise: however, that doesn't mean they're not equally effective. As you hold yoga poses or work through a variety of Pilates movements you strengthen the core muscles of your body, which improves balance and stability. You may begin to notice that you are starting to stand taller, feel less stress and enjoy more self-confidence. Yoga and Pilates are both excellent forms of allover exercise that help you regain your energy and physical conditioning while in remission.

A physical fitness program appropriate to your level of conditioning can prove to be beneficial both physically and mentally. Aside from moving your body in a way that strengthens it, fitness is a natural mood-lifter and it builds the self-esteem, too. When someone with cancer goes into remission, the resulting relief is often followed by fatigue. While this is natural after a battle, you can regain your strength and energy by immediately beginning to incorporate fitness as a staple of your lifestyle.

~ David Haas

NCCH "Nutrition" Workshop

Last evening I had the priviledge of presenting to 40 of Hamiltons finest Cyclests from the Team CHCH ot the National Cycling Centre.  We discussed the proper amount of Carbohydrates, Proteins and Fats that are necessary pre, during and post workouts as well as keys to proper hydration.
Following these main topics, we delved into the wonderful topic of superfoods where the athletes were able to try such foods as "Spirulina, gogi berries, dulse, kombu, chia seeds, raw cacao nibs, raw honey, and coconut oil".  Probably the best tasting treat of the night were the "Chocolate Energy Balls" that I brought along.  This recipe was adapted from a book written by Eva Cabaca, one of the lovely teachers at the Institute of Holistic Nutrition where I studied to become a Certified Nutritional Practitioner.

The athletes had great questions regarding Paleo or Primal Diets, Supplements, Chocolate Milk, Protein Bars and powders.  It was amazing to see a group of such enthusiastic and knowledgeable individuals. 

Thank you Rick and Team CHCH for the opportunity to speak.  I am sure your athletes are on their way to a wonderful 2012 season.

Reduce Constipation! The Secret Weapons – Calcium and Magnesium

In an earlier post, I stated that in an ideal world, we would visit the toilet 1-3X daily to have a bowel movement (1 meal in = 1 meal out), otherwise we are constipated.  I received many emails asking me what to do to help promote better bowel health so I decided I would post a couple of tips to help.

First of all there are the 2 basics.  Drink enough water, 8-10 glasses daily, and consume enough fibre about 40grams.  Fibre is the bulking agent and water helps keep everything flowing.  Keep in mind that if you drink caffeinated beverages, your water intake needs to increase as caffeine is a diuretic.

If you are consuming enough water and fibre, you may be lacking in calcium and/or magnesium.  Though there are many other things that could be the cause, it would be best to consult a Holistic Practitioner to do a full assessment, and so, for the purposes of this quick post, I will keep it very simple.

Magnesium helps reduce constipation

Magnesium is a gentle laxative that helps relax your colon walls when you are under stress or anxious.  Unfortunately that is almost a constant concern in today’s society. Magnesium also attracts water so supplementing on magnesium or eating foods high in magnesium will help to get water into the colon, which is necessary to keep your stools softer.   

Calcium helps reduce constipation

Calcium combines with excess bile and decaying fat (in your colon) to form a harmless insoluble soap, which is excreted with your stool. That’s right Calcium acts like a bath for your intestines! 

Best Supplemental Forms and Dosages

Using calcium and magnesium in the right quantities can prevent or relieve constipation.

The dose for supplementation varies from person to person, so start with a lower dose, and increase as needed.  You will know when you reach your upper tolerance of Magnesium because your bowels will become very loose.  At that time, reduce the dose.  Unlike irritating laxatives, magnesium does not create laxative dependency.  There are many forms of magnesium supplements, but I recommend purchasing magnesium oxide or magnesium citrate.

The same is true for Calcium.  Look for calcium gluconate or aspartate, preferably gluconate as it closely resembles the calcium you get from milk and vegetables.  This form is easily absorbed by individuals with weak digestion.  Natural Vitality has a product called “Natural Calm with Calcium” that I enjoy before bed as it mixes with water and is a soothing and calming warm beverage.

The key to remember is that without magnesium, calcium can actually cause constipation.  As a result I would recommend taking 400-500mg of calcium 3X daily at the same time as 200-300mg of magnesium.  (Maximum daily intake should be 1500mg of calcium and 1000mg of magnesium)

Side Effects of Calcium and Magnesium

Every beneficial supplement may still pose a risk for certain populations.  If you are taking a thyroid hormone, beta-blockers, calcium-channel blockers, or antibiotics, calcium supplements can interfere with adsorption of these drugs. It is best to take calcium around 2 hours before or after taking these and other drugs.

If taking magnesium, do not take it within 2 hours of taking any kind of drug.

If you have severe kidney or heart disease, you need to avoid magnesium and consult with your Health Care Practitioner.

It is important to note that Calcium and Magensium are safe for pregnant women.

Increase Magnesium and Calcium with Whole Foods!!

Before considering supplements, remember that whole foods are best and quite often will do the trick.    

Calcium Rich Foods:

Goat milk, egg yolk, fish, lemons, rhubarb, cheese, skimmed milk, bone broth, seeds, dulse, kelp, greens, nuts, cauliflower, celery, cottage cheese

Magnesium Rich Foods:

Greens, berries, wheat germ, grains, nuts, cornmeal, apples, apricots, oats, pears, pecans, spinach, tofu, lentils, honey, fish, cabbage, avocados, cashews, peas, prunes, soy milk, chard

Summing it All Up!

Regardless of the method you choose, consuming a balanced diet with a few servings of Magnesium and Calcium rich foods daily along with lots of water and fiber and your bowels should be moving in no time.  Along with this will come many health benefits including a stronger immune system, less parasitic and candida infection risk, and better absorption of nutrients.  It’s a win-win situation!

All the Best in Health,

Coach DeanneJ

P.S:  If you are chronically constipated (less than 1 bowel movement daily) consider having a full assessment done by a qualified Holistic Nutritionist.  Call or email me for a free 15 minute consult @ 905-538-8611 or deanne@coachdeanne.ca  

Smokers at Higher Risk of Cardiovascular Disease (Lower your Risk!)

Cardiovascular Disease (CVD) is the leading cause of death in today’s society, as it includes both heart attacks and strokes.    Most people automatically presume that high cholesterol from poor food choices is the leading cause of CVD, but in actual fact, there are many risk factors that contribute.  Smoking is one such factor that is often associated with other diseases such as cancer and overlooked when discussing CVD.  Unfortunately, a smoker’s risk of developing CVD is actually 3-5 times higher than a non-smoker.  

              When a person is smoking, toxins enter the blood through inhalation.  Many of these toxins contain free radicals that are carried in the bloodstream on low-density lipoprotein (LDL) cholesterol molecules, where they damage the lining of arteries. This also damages the feedback mechanisms in the liver that controls the amount of cholesterol manufactured, resulting in increased production.  Since the chemicals travel on cholesterol, we can see that if our cholesterol levels are higher and we are a smoker, our risk multiples.  Plaque begins to form at the site of damage by compiling layers of fibrin, calcium and cholesterol in order to protect and heal.  When the damage heals, the plaque breaks off and everything should be normal.  However, when a person is exposed to smoke frequently, the damage multiplies faster than it heals; creating a build-up in the arteries and a weakened blood flow to the heart, which in turn can cause a heart attack.  In addition to creating damage to vessels, smoking can temporarily increase blood pressure as a result of nicotine constricting the vessels.  Two other independent factors that can lead to CVD as a result of smoking are the increased platelet aggregation and elevated fibrinogen levels.

              The number one recommendation for a smoker who wishes to eliminate the risk of developing CVD is to stop smoking.  However, there are some dietary/supplemental aspects which may help to reduce or control their risk. Vitamin E is a powerful antioxidant and can help to protect against the free radical damage to LDL cholesterol.  This wonderful vitamin also prevents and dissolves blood clots, improves formation of collateral blood vessels, normalizes blood viscosity and reduces platelet stickiness.  Supplementing with 400-800IU of vitamin E would be a dosage recommended to treat heart disease, thought it is possible, however, to get copious amounts of vitamin E through dietary choices.  Eating meals that consist of brown rice, dark green vegetables, eggs, cold pressed vegetable oils, legumes, milk, nuts, oatmeal, wheat germ, whole grains, sunflower seeds, olives, or papaya will provide higher amounts of Vitamin E.

Eating foods rich in Vitamin C will definitely be beneficial for a smoker to consume.  Vitamin C is also an antioxidant that will offer protection against the oxidation of LDL cholesterol by binding to and eliminating free radicals.  Vitamin C helps to raise high-density lipoprotein (HDL) and reduce LDL cholesterol levels.  It has also been shown to lower blood pressure, strengthen the structure of the arteries, and stop platelet aggregation; all factors increased by smoking.  Vitamin C is also beneficial in eliminating heavy metals from our body such as the cadmium found in cigarettes.  In addition, vitamin C also ensures vitamin E is able to be regenerated once it is oxidized, so adequate intake will in fact increase the benefits of Vitamin E.  Eating 4-6 servings of whole fruits and vegetables will help to increase vitamin C levels in the body.  Some foods that are higher in vitamin C include broccoli, brussel sprouts, parsley, citrus fruit, cantaloupe, collards, green and red peppers, kale, kiwi, mustard greens, berries (strawberry, raspberry, and cranberry), cabbage, watermelon, tomatoes, cherries, sprouted beans and seeds.  If eating higher amounts of fruits and vegetables is not obtainable, taking vitamin C supplementation of 500-2000mg split throughout the day would be beneficial.

Consuming a diet high in essential fatty acids (EFAs), specifically omega 3 fatty acids, will help to reduce the risk of developing cardiovascular disease.   They lower LDL cholesterol levels and stop platelet aggregation, as well as lower fibrinogen levels and blood pressure; all factors that are enhanced through smoking.   Consuming one tablespoon of organic flaxseed oil or ground flaxseed daily is an option for getting a good dose of omega 3.  Whole foods, especially fish, vegetables and nuts are also high in EFAs.  Additionally, salmon, scallops, cauliflower, cabbage, walnuts and cloves are very good sources followed by halibut, shrimp, cod, tuna, soy beans, brussel sprouts and leafy greens such as kale and collard greens.  It is also best to avoid hydrogenated oils and saturated fats as they do not have a positive effect on the body.  

      It is important that we consider smoking a key contributor to the onset of Cardiovascular Disease.  It is equally important that we realize the significance nutrition plays in the rapid development of the disease.  In addition to suggesting foods rich in Vitamins C, E and essential fatty acids, promoting a smoke-free environment and helping individuals to quit is an important area where Holistic Nutritionists can step in.  After all, getting the correct knowledge is half the battle.