Selecting the Right kind of Fat!

Fat is Essential

For a while, many people felt that this little three letter world was leading to the extremely large North American Problem of Obesity. Well, I am here to tell you that this is not the case. Fat is essential to our well being! Unfortunately, you must be very careful with regards to the quantity of fat consumed and the quality of fat you are eating.

Consuming adequate "essential fat" ensures the body:

• Has a necessary source of fuel
• Is well insulated and protected
• Has a healthy immune system
• Is able to absorb nutrients and use them to function properly

Types of Fat

Unsaturated Fats (Healthy Fats)

Found in plant foods and fish, these fats are good for heart health. Feel free to consume these in higher quantities as the fat is used in the body for promoting health and well being rather. They will not store in the body as "fat", therefore will not result in obesity. The best sources can be found in olive oil, tuna, salmon, hemp hearts, chia seeds, and flax seed.

Saturated Fats

Saturated fats are found in animal products such as butter, cheese and milk as well as in the meat of the animal. Saturated fats are also in palm and coconut oils. Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease. With that being said, coconut oil does not lead to the same risk, despite being "saturated". Coconut oil is quickly absorbed by the liver and used in the body for energy. It can be consumed daily.

Trans Fats

These are the fats found in margarine and in pre-packaged and restaurant foods. Foods we consider snacks, baked goods and fried are all full of this unhealthy fat selection. Hydrogenated or partially hydrogenated oils listed in an ingredient list are a sign that the food should be avoided. Similar to saturated fats, trans-fats raise cholesterol and can lead to an increased risk for heart disease. These should be avoided if at all possible.

Hopefully this short and simple breakdown gives you a little clarification on the goods and the bads of fat. Contact me for more information or to help you create a meal plan that will give you all of the benefits your body deserves.

All the best in Health,

Deanne Dietz, CNP

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.