Nutrition

Does a Multi Vitamin Really Make Us Healthier?

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multi vitamin

When I first started my practice, I followed suit with what a number of others were doing. I offered my patients a multi vitamin along with other supplements because it was the thing to do. My catalog of products from companies lists HUNDREDS of supplements as there was literally a “pill for every ill” (deficiency). 

It wasn’t until years later that I began questioning whether they were doing what they claimed to do. Mind you, the patients who took supplements regularly were more proactive and generally embraced healthier lifestyle practices. But, do we need them? Is it just clever marketing? Or a way for business practice to increase revenue? Where is the evidence that they’re clinically effective or even safe?

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Quest For Answers

My journey searching for answers began by contacting supplement suppliers. Requesting meetings with district reps and asking for research that supported their claims made on the labels.

I was ruthlessly meticulous in this undertaking. If I wasn’t satisfied with the answers I received, I immediately pulled the product from my shelves. I went from offering over 10 products to 5 and then finally down to 3.

I broke ties with consultants that suggested supplements were necessary in building a practice and fired the majority of my suppliers. Now I had to have the honest conversation with my patients that not all supplements were essential for healthier living. In some cases, they can even be unsafe.

More Is Not Always Better

I recall as an intern meeting a patient who had permanent liver damage because she overdosed on iron supplements. Her family physician had ordered blood work that indicated she had low Iron levels and suggested supplementation. 

Unfortunately, more is not always better. After taking the recommended dose and seeing no increase in her levels, she continued to take more until one day she had caused irreversible liver damage. This was a supplement that anyone could easily purchase from a drug or natural food store.

Click here to read, “The Role of Iron in Your Diet”.

Proof Is NOT In The Pudding

Most supplements have no sufficient clinical data to support their continued use. Also, I realized people who were supplementing for years showed little to any improvement in their conditions.

A supplement is intended to address a temporary deficiency where without such supplementation, would lead to less than optimal bodily function. I felt as if I was enabling poor behavior that lead to ultimate failure in clinical outcomes.  Especially for those patients who where using a multi vitamin or supplements and not changing their lifestyle to address their deficiency. 

In fact, If you read the stats, you will learn that the vitamin industry rakes in billions but were consumers getting any healthier? My feeling was that they weren’t. 

Replace The Multi Vitamin With A Good Diet!

The reality is that people must get most of their nutrients and minerals naturally through food. Good food is what most people need to introduce into their diets to help them achieve;

The only argument in favour of supplementation is when the product is ESSENTIAL for optimal living. Here are my top 3 essentials.

vitamin d

1. Vitamin D

Technically, Vitamin D is not necessary during summer months for most healthy people. Just go outside and look up during the day. See that bright structure in the sky? It’s called the sun and it’s responsible for activating the Vitamin D3 through your skin by way of certain ultraviolet rays it emits. Here’s the best part. It’s FREE. But what about Winter months in Northern climates like Canada? This is where it’s needed in greater amounts because a healthy-er dose is not absorbed for OPTIMAL function.

The Sunshine Vitamin!

You certainly may not die if you don’t get enough.  However, certain populations are particularly at risk.  For example, the elderly as they may spend increased time indoors and do not (or can not) partake in the type of physical activity needed to build stronger bones.

Significant deficiency can also lead to diseases like Rickets. In these circumstances Vitamin D is strongly encouraged. This is why in Canada (particularly Ontario), the public health insurance program pays for Vitamin D testing for people at risk of osteoporosis as well as other conditions. 

omega 3

2. Omega-3

The second essential product that is necessary are Omega-3 essential fatty acids. Truth be told, we could get these from eating varieties of wild caught fish. However, ask yourself this, “how much fish did you consume in the last 30 days?” For most of us the answer will clearly be “not enough.” Which is why it is essential for the promotion of health and prevention of disease.

Click here if you’re interested in learning more about the role of Omega-3 Essential Fatty Acids (mainly DHA and EPA). 

probiotics

3. Probiotics

The third and last supplement I encourage and recommend to patients are probiotics. Probiotics are species of bacteria with health promoting properties that we need for proper digestion of food and immune defense. However, most of us think of bacteria as bad. While we are quick to take antibiotics which attack illness promoting bacteria, not all bacteria are the same.

Good bacteria are needed in our gastrointestinal tract because they help maintain a healthy environment in our guts. They were personally a life-saver for me after taking antibiotics for many years in my youth to constantly battle throat infections.

Click here to read, “What’s The Big Deal About Probiotics?”

Final Thoughts

I know a number of researchers will back the opinions I’ve outlined in this article. However, eating healthy natural whole foods will significantly improve;

Taking a multi vitamin or supplements should NOT take the place of a balanced and healthy diet. Keep it simple folks. Answers are right in front of you and have sustained our species since we began walking this Earth. It’s time we started looking within as the answer is not always in a pill bottle.

Keto Friendly Vegetables

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keto friendly vegetables

Most vеgеtаblеѕ are vеrу low in саlоrіеѕ аnd nеt саrbѕ whіlе being high іn healthy fіbеr and vаluаblе vіtаmіnѕ аnd mіnеrаlѕ.  All in which уоur bоdу nееdѕ for орtіmаl hеаlth. However not all vegetables are created equal. This is especially important to recognize for people looking for keto friendly vegetables to include in their diets as some contain high amounts of sugar.

Click here to read, “Keto Nutrition – 10 Common Mistakes People Make & How to Fix Them”.

Eating рlеntу оf vеgеtаblеѕ can help reduce уоur rіѕk for many chronic dіѕеаѕеѕ іnсludіng;

In fact, оnе ѕtudу fоund thаt еаtіng just оnе extra ѕеrvіng оf lеаfу grееnѕ a day rеduсеd thе risk оf tуре 2 diabetes bу 14%.

broccoli benefits

Vegetables аlѕо contain аn array of аntіоxіdаntѕ аnd оthеr dіѕеаѕе-fіghtіng compounds that аrе vеrу difficult tо get anywhere еlѕе.

Plant сhеmісаlѕ саllеd рhуtосhеmісаlѕ hеlр rеduсе іnflаmmаtіоn аnd eliminate carcinogens.  In addition, studіеѕ hаvе rереаtеdlу shown that people wіth hіghеr vеgеtаblе іntаkе hаvе;

  • Lоwеr rіѕkѕ оf high blood pressure аnd ѕtrоkе
  • Lоwеr rіѕkѕ оf сеrtаіn types оf саnсеr
  • Rеduсеd rіѕk of kіdnеу ѕtоnеѕ аnd bone lоѕѕ
  • Hіghеr ѕсоrеѕ оn соgnіtіvе tеѕtѕ
  • Hіghеr аntіоxіdаnt lеvеlѕ
  • Lоwеr bіоmаrkеrѕ for оxіdаtіvе stress
  • Lоwеr rіѕk fоr Alzhеіmеr’ѕ disease
  • Fewer digestive рrоblеmѕ
  • Lower risk fоr еуе dіѕеаѕеѕ

Vеgеtаblеѕ Are King Amоng Lоw-Nеt Carb Fооdѕ

Mаnу of thеѕе bеnеfіtѕ аrе actually duе tо thе hіgh fіbеr content іn vеgеtаblеѕ. The fiber in vegetables іѕ broken dоwn іntо hеаlth-рrоmоtіng ѕhоrt-сhаіn fatty асіdѕ (SCFAѕ) by уоur gut bасtеrіа. SCFAѕ have bееn ѕhоwn tо lеѕѕеn your rіѕk оf inflammatory diseases. Yоur lіvеr соnvеrtѕ these short-chain fаtѕ іntо ketones thаt nоurіѕh your bоdу and рrоvіdе іmроrtаnt ѕіgnаlіng funсtіоnѕ.

Thе bеѕt tуре оf vеgеtаblеѕ fоr a ketogenic dіеt are hіgh in nutrients and lоw in саrbоhуdrаtеѕ. Thеѕе, as most of уоu can guеѕѕ, аrе dаrk аnd lеаfу. Anуthіng that rеѕеmblеѕ spinach оr kаlе wіll fаll into this category, and wіll be thе bеѕt thing tо include іntо your everyday diet.

If уоu’rе looking for low саrb vegetables thаt aren’t leafy grееnѕ, think аbоut thе ones thаt grоw аbоvе grоund. Thеѕе include lеttuсе, cucumbers, brоссоlі and саulіflоwеr.

keto friendly

Keto Friendly Vegetables

  • Aspearagus
  • Brocoli
  • Mushrooms
  • Spinach
  • Cauliflower
  • Kale
  • Cucumbers
  • Brussel sprouts
  • Tomatoes
  • Celery
  • Green beans
  • Olives
  • Zucchini
  • Swiss Chard

Alwауѕ do your best tо аvоіd ѕtаrсhу vegetables as they аrе high in саrbоhуdrаtеѕ.

keto dos and donts

Non-Keto Friendly Vegetables

  • Potatoes
  • Peas
  • Cоrn
  • Yuсса
  • Pаrѕnірѕ
  • Yams
  • Lеgumеѕ

Hіgh Stаrсh Vegetable

As a gеnеrаl rule of thumb, thе sweeter thе vеgеtаblе іѕ – thе more ѕugаr it has in it. Yоu wаnt to ѕtау away from thіngѕ ѕuсh аѕ carrots, ѕԛuаѕh, оnіоnѕ and рерреrѕ. Of course, уоu саn еаt thеѕе in mоdеrаtіоn but уоu nееd tо wаtсh уоur intake.

For more information about all things keto, click here to read, “keto For Dummies – Beginners Guide For Keto”.

Keto Nutrition – 10 Common Mistakes People Make & How to Fix Them

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keto nutrition

Keto nutrition;  “How difficult can it be? Just cut carbs and up your fats!”   If only it were that easy. Once you get into the swing of things, following a ketogenic diet is relatively straightforward. However, for keto novices, it’s a complex world of carb counting, measuring ketones, and determining what food is deemed “keto friendly” and what food isn’t.

A low carb high fat diet can be effective for anyone. However, there are a number of common keto mistakes people continue to make. Avoiding these mistakes will not only help you burn ketones properly without plateauing or feeling fatigued but also make your ketogenic journey a more enjoyable one.

Here are 10 common mistakes people starting a keto diet make and how you can fix them.

1. Eating Too Much Protein

Protein is an essential macronutrient, there’s no doubt about it. However, the majority of people don’t consume enough. Protein is beneficial in many ways as it helps you;

  • Feel full
  • Reduces cravings
  • Repairs muscles after working out
  • Help promote weight loss (if you get the balance right)

One of the biggest mistakes made by people following a very low-carb diet is that they actually end up consuming too much. And when this happens, some of the amino acids from the protein are converted into glucose (i.e. sugar) through a metabolic process known as gluconeogenesis. When this happens it can prevent you from getting into a state of ketosis.

A good rule of thumb is to consume 0.5-2.0 grams of protein for every kilo of body weight. If you work out, you’ll need a little more.

electrolytes

2. Not Getting The Right Amount Of Electrolytes

Keto flu is common, especially when first beginning a keto diet. Other side effects you might experience include;

These could be a sign that your body is adjusting or it could also mean you’re not getting enough electrolytes. Generally, when you first start a keto nutrition diet, you urinate more because you’re releasing stored water from the glycogen you’re burning.  Thus can cause dehydration and a loss of minerals.

So, include more electrolytes in your diet. For beginners, who already have too much to think about, taking an electrolyte supplement usually solves the problem. Adding more keto friendly nutrient-dense foods into your diet will also help.  Examples of good keto nutrition include;

3. Not Meal Planning

Initially, there are many things you need to remember when starting a keto diet. This combined with a busy lifestyle often means there’s limited time to think of, prepare, and cook a healthy keto-friendly meal. Meal prepping for a keto diet helps enormously! Especially in the early days when your body craves food and sugar. Without planning meals, it’s very easy to fall off the wagon.

So, write grocery lists.  Plan your shopping trips. Prep meals for the rest of the week, and store them in airtight containers. Having a healthy keto-friendly meal on hand will stop you from reaching for the phone and calling for a takeout.

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4. Not Sleeping Enough

Not getting enough quality sleep can increase stress hormones, which results in cravings and unwanted fat gain. When you have bad sleeping habits, it’ll inevitably affect other areas of your life as well. A lack of sleep causes irritability and drowsiness, which will affect both your personal and professional life.

When this happens, your stress levels will increase, which could lead to making impulsive decisions, wrong food choices, and cheating. All off which can kick you out of ketosis. In short, sleep is paramount. To maintain your energy and lose weight effectively, adequate sleep is a must.

Sleep Tips

To help ensure you get your 8 hours of healthy uninterrupted sleep each night try to;

5. Overeating High Inflammatory Foods

A keto diet usually has anti-inflammatory benefits, however, there are some low carb high-fat foods that can trigger inflammation. One big keto mistake is relying on processed meats, such as sausage, salami and vegetable oils just because the macro ratios are in line with the keto diet.

These highly-processed foods cause inflammation in the body and also leave you feeling fatigued.

Instead of eating processed foods, replace them with grass-fed meats and organic low-carb veggies. Avoid consuming lower quality oils like canola, peanut, and soybean oil. Instead use butter, coconut oil, MCT oil, ghee, and extra virgin olive oil.

sugar on keto

6. Relying On Artificial Sweeteners

Staying within your macros limit is essential, but this doesn’t give you license to eat and drink whatever you like. Artificial sweeteners may seem like the answer when it comes to getting your “sweet fix”, but sweeteners, such as saccharin, sucralose, and aspartame can lead to gut irritations and inflammation. This can leave you bloated, constipated, and lethargic. What’s more, getting your “fix” can send messages to your brain, reminding you of your taste for sugar, which can often lead to caving in and eating sugary foods.

Ideally, you want to train your body not to want sugar from the very beginning. Avoid sugary sodas. Rather, drink fizzy water with a bit of lemon squeezed in it. Alternatively, try taking some exogenous ketones. But if you really want something sweet, try adding natural sweeteners, such as monk fruit and stevia.

Click here to read, “Stroke And Heart Attack Linked To Drinking This!”

7. Not Eating Enough Fats

The idea of eating all the bacon you like is pretty appealing, but the truth is many people don’t eat enough fat when following a ketogenic diet. This is partly because we have previously been taught that fats make us fat.

Click here to read, “Best Diet For Weight Loss”.

When cutting back on carbs drastically, it’s essential you replace these calories with some calories from healthy fats. Not consuming enough fat can negatively affect your hormone function and metabolism in the future. When following a keto diet, these healthy fats are your main source of energy, and are what essentially help you enter ketosis.

Approximately 70% of your macros should be made up of healthy fats. Add healthy fats where possible. In order to help you hit your fat intake levels, take small actions such as;

  • Sprinkling cheese on meals
  • Cooking with coconut oil or other keto-friendly oils
  • Drinking bulletproof coffee with MCT oil
  • Eating more healthy fat-friendly foods such as avocados
hidden carbs

8. Not Paying Attention To Hidden Carbs

One of the biggest reasons why beginner ketoers fail when starting the keto diet is that they consume carbs without even realizing it. There are hidden carbs everywhere! Namely in the form of sugar that comes under different guises. “Healthy” juices are the some of the worst – they’re packed with sugar! But you’ll even find these hidden carbs in “healthy” protein bars, condiments like ketchup and most fruits.

Click here to read, “Are you eating junk food without realizing it?”

The best way to avoid these hidden carbs is to;

  • Avoid all starchy vegetables
  • Make your meals from scratch
  • Learn how to read nutritional information on labels correctly

Click here to read, “How To Read Labels Like a Pro and Cut Grocery Shopping Time In Half”.

When you start the keto diet, it’s advisable to find 3-4 simple keto-friendly meals that you like and can’t go wrong with such as bacon and eggs.  Continue rotating these meals until you enter ketosis. Once you enter ketosis, you can slowly start adding other meals to your repertoire.

9. Not Knowing Your Ketone Levels

When you follow the keto diet properly, your body’s ketone levels will increase.  This is a sign you’re becoming fat adapted and therefore in ketosis. This is when you effectively know that you’re doing things right and you’re on your way to hitting your target. However, one mistake keto beginners make is that they have no idea whether they’re in ketosis or not. Meaning they won’t truly know whether their efforts are in vain or not.

There are a few keto symptoms that you can look out for when you finally become fat adapted. It is likely you’ll experience temporary bad breath as more ketones mean there are higher acetone levels in the mouth. Sudden weight loss can also indicate that you’re in ketosis due to water loss.

Another hallmark of a keto diet is reduced blood sugar levels and an increase in ketones.  This is why it’s always a good idea to measure your ketone levels, especially when starting the ketogenic diet. This can be done by using a specialized breathalyzer, which calculates how much beta-hydroxybutyrate you have in your blood. It effectively measures your ketone levels at the same time. When your blood ketones range from 0.5-3.0 mmol/L, it is a sign you’re in nutritional ketosis.

low carb vegetables

10. Not Eating Vegetables

Many people think that all vegetables have carbs and therefore avoid them completely. However, when doing that they miss out on a range of essential vitamins, minerals and fiber. Fiber is especially important.

According to the American Heart Association Eating Plan, the recommended daily dietary guidelines for fiber intake from food (not supplements) is 25-30 grams. However, the average American adult only consumes approximately 15 grams a day. Fiber helps combat cravings, makes you feel fuller and can also help you become more regular. Thus also helps to reduce bloating.

There are actually a lot of low-carb vegetables that are considered to be keto-friendly. Avoid eating high-carb vegetables such as;

  • Potatoes
  • Corn
  • Beans
  • Peas
  • Squash

Instead, fill up on vegetables such as;

  • Spinach
  • Cauliflower
  • Broccoli
  • Asparagus
  • Avocado
  • Cabbage
  • Kale
  • Zucchini

Final Thoughts

A keto diet is a great diet if you want to lose weight, improve your mental clarity and more. This diet takes time to get used to and it’s more than just cutting carbs and eating more bacon and steak. If you discover you’re not getting the results you want, try some of the above tips and learn how to avoid those rookie keto errors.

For further reading, click here for “Keto For Dummies – Beginners Guide For Keto”.

Are You Eating Junk Food Without Realizing It?

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food labels

Ever wonder how healthy your diet is? Do you eat clean but still carry extra pounds? If so, take a closer look at food labels. Many so-called “healthy” foods are actually junk food in disguise. You might be eating a lot of sugar and trans fats without even realizing it. Sadly, manufactures are using food labels as a marketing tool, making claims that are far from the truth.

Misleading Marketing

There is so much misinformation and misunderstandings when it comes to food. Furthermore, thousands of cases have been filed against big food manufacturers like Heinz and Nestle for misleading people by wrongly labeling products. They often do this even when the food is packed with chemicals and processed ingredients. Sadly, the bottom line is that you can’t trust health claims on food packaging.

A good example is the phrase “all natural.” Foods labeled “all natural” may be injected with sodium or contain preservatives. Some are loaded with high fructose corn syrup, refined sugar, and other “natural” ingredients that are anything but healthy.

Don’t forget about multigrain bread and crackers. Most times, these products are no healthier than their refined counterparts. They actually have caramel coloring to trick you into believing that they’re made with whole grains. Unless the label says “100% whole wheat,” stay away from it.

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Don’t Get Fooled With ‘Key Words’

Other examples are fat free and sugar free foods. Fruit juice, cereals, flavored yogurt, and other so-called healthy foods may not have added sugar, but they still contain natural sugars, maltodextrin, or high fructose corn syrup.

Additionally, sugar free foods are typically high in fat. Those labeled as fat free are rich in sugar. Some of the most common misleading words and phrases used on food labels include;

  • Cholesterol free
  • No sugar added
  • Immunity blend
  • Free range
  • Light
  • Lightly sweetened
  • Made with real fruit
  • 100% natural

The best thing you can do is to read food labels carefully. If sugar, white flour, or hydrogenated oils are listed among the first ingredients, move on. This will ensure you’re getting the most nutritional bang for your buck.

For additional information, click here to read “The Important Role Fruit Stickers Play On Our Health!”

Top 7 Health Benefits of Pumpkin

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pumpkin recipes

When most people think of pumpkins, they think of Halloween. Perhaps it’s time to change this perception and start thinking of pumpkins as a year round thing. Pumpkins are a highly nutritious-dense food that is rich in both minerals and vitamins, and low in calories. There are a number of different ways to introduce pumpkin into your daily nutrition including;

Click here to get our recipe for “Vegan Protein Bars” containing pumpkin seeds.

Here are some of the health benefits of eating pumpkin.

High in Vitamins

According to Maggie Michalczyk, a cup of pumpkin contains 200% recommended daily intake of Vitamin A, which is an essential vitamin for night vision and eye health.

Pumpkins orange color of concentration is carotenoid and is what similarly gives carrots, corn and tomatoes their colour and provides a host of health benefits. Beta-carotene, a type of carotenoid and precursor to vitamin A, helps improve cognitive function and decrease risk of type 2 diabetes.

Helps In Regulating Blood Pressure

Taking pumpkin is essential for a healthy heart. Pumpkin supports good health due to the presence of fiber, vitamin C and potassium. An increased intake of potassium is associated with a reduced risk of stroke.

Additionally, it helps protect muscle mass loss. Even more, studies suggest that consuming potassium is equally essential as decreasing your intake of sodium.

Reducing The Risk Of Cancer

A platter combo of iron, Vitamins A and C and other nutrients make pumpkin a natural armor against cancer cells. Notably, studies indicate that pumpkin helps in decreasing the risk of breast, prostate and colon cancer. Taking antioxidants present in food like pumpkins and beans can lead to reduced oxidative stress, which is a significant factor in decreasing cancer risk.

pumpkin squasg

Helps In Combating Diabetes

Pumpkin squash is low in calories. Following a low carb diet and losing weight is key to keeping away from type 2 diabetes.  This makes pumpkin a popular food for people suffering from or at risk of developing diabetes.

Research indicates that the phytochemicals present in the fruit help in controlling blood sugar levels; in turn, it helps lower the risk of diabetes. If you want to lose weight, you need food rich in fiber that can help in maintaining blood sugar levels.  That is precisely what you got when you included pumpkins into your diet.

Helps In Digestion

Pumpkins are known to be a good source of fiber. A fiber diet helps in keeping one full, therefore, promoting healthy digestion. Besides making you complete and satisfying your stomach, it helps in lowering the risk of obesity while at the same time supporting an increase in nutrient absorption such as iron and zinc.

Additionally, just like other hydrating fruits, pumpkins have a huge water content, which promotes healthy bowel movement, improved digestion, with fewer stomach grumbles.

Boosts Muscle Function

Pumpkin seeds are a good source of amino acids. Amino acids are known to be responsible for muscle building. So if you’re looking to gain muscle mass, it is recommended that you take pumpkin seeds. Besides, the presence of potassium in pumpkin can help improve muscle function.

Promotes Healthy Skin

Pumpkins contain compounds that can promote healthy skin. It’s rich in carotenoids in which the body can turn into Vitamin A. One cup of cooked pumpkin contains 245 percent of RDI for Vitamin A. Research indicates that carotenoids can act as natural sun blockers.

Let’s get started!

pumpkin

How To Include Pumpkin Into Your Diet

There are different ways to eat pumpkin. Here are some tips to help incorporate this nutritious vegetable into your diet.

  • Use canned pumpkin in any baking recipe instead of butter or oil
  • Combine Greek Yoghurt, cinnamon, honey, and canned pumpkin to make pumpkin smoothie or yogurt
  • Consume pumpkin seeds to gain more muscle mass

Click here to read, “Breakfast On The Go – Mixed Berry Smoothie”.

Final Thoughts

Too many people simply look to pumpkins for its decorative purposes. Nonetheless, its true value lies in its significant health benefits when included in your diet. If you are looking for a great low carb food, start consuming pumpkins regularly.

You’re one step closer.

Benefits Of Watermelon – Could It Be The New ‘Miracle’ Fruit?

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how many carbs in watermelon
Fact Checked
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Watermelon can be enjoyed in so many different ways. You can slice it, smoothie it, carve it, grill it, dunk it, drink it…Mmmm.  Are you salivating yet? If you aren’t doing it already, it’s time to have some fun with watermelon. This melon allows us to be both creative and adventurous. In addition, there are many health benefits of watermelon to go along with it. 

Benefits Of Watermelon

Watermelon is filled with nutrients, minerals and water. It contains few calories, is delicious and refreshing. It’s a great dietary source of two powerful plant compounds; lycopene and citrulline.

I once dreaded the thought of cutting bulky watermelons. Then I learned an easy technique to cut and chunk a watermelon in just a few minutes.  Before you turn your head to watermelon and its many health benefits, watch this video and let me show you how easy it is to cut a watermelon. By the end of the video you will be running to the store to grab this iconic summer fruit to try this technique yourself.

Watermelon has a mouthwatering flavor with no added sugar. Add to that the nutritional value and you have yourself a fruit your ready to work with! Here are some things watermelon can help with:

    1. Kidney Function – Have you heard that watermelon helps kidney function? Many kidney organizations and foundations have recommended watermelon as a healthy recipe for those with kidney disease. Watermelon contains Lycopene which is a fat-soluble antioxidant. This is the key ingredient benefiting kidney function.
    2. Detox – Watermelon is made up of 92 % water.  By virtue of being high in water content, this fruit induces urination.  As such, it can be very helpful in cleaning kidneys and other organs. In addition, the presence of antioxidants in watermelon also aid in slowing down premature aging that result in age spots that form on the skin. Combine that with its vitamin A content and this melon is sure to make your skin smile.
    3. Digestion – Watermelon contains dietary fiber for digestive health.  The high-water content also reduces the chance of constipation. Looking for more regular bowel movements?  Start slicing!  Click here to read, “Gut Problems? 7 Key Steps For Healthy Digestion”.
    4. Blood Pressure & Heart Health – That’s right! Sipping watermelon smoothies can lower and regulate blood pressure.  Thanks to its Citrulline content, watermelon can help reduce blood pressure. Citrulline has an antioxidant role but also has a strong role in vasodilation. The American Journal of Hypertension published a study showing that watermelon extract plays a key role in lowering blood pressure for people with hypertension.  In addition to the vasodilation effects of Citrulline, watermelons high amount of potassium and magnesium also play a role in a healthy heart. Citrulline and potassium are vasodilators.  This means they help regulate tension on arteries and blood vessels.  When arteries are dilated, there is less tension or pressure in the arterial walls which helps with stimulation of blood flow.  Thus reduce stress, especially on the cardiovascular system.  In addition to eating watermelon, those with prehypertension may want to consider talking to their Family Health Advocacy Doctor about taking a L-citrulline supplement.  Beta-carotene found in this watermelon not only gives this melon its vibrant color, but it’s also known to be a great antioxidant.  In addition it has anti-aging properties that can help in preventing age-related cardiac problems.  Click here to read, “Are You A Ticking Time Bomb? Try This Simple Exercise To Find Out Your Risk Of Heart Disease”.
    5. Controlling Diabetes – Many have heard the myth that watermelon is not good because its high in sugar or has a high glycemic index. Although the sweet taste may have you fooled, the truth is that it is not high in sugar. The fructose does contain a high glycemic index.  However, the glycemic load (how blood sugar responds to a particular food) is low.   Despite being sweet, it contains very few calories.  90% of its total weight is water. Packed with potassium and magnesium, this fruit helps aid in the proper functioning of insulin in the body. For those with diabetes, small amounts of watermelon in moderation can be beneficial to your health and a great guilt free snack
    6. Anticancer Properties – Recently, watermelons have gained a lot of interest.  Imparticular, dieticians and researchers are further studying its impressive level of lycopene. Lycopene has shown to reduce risks of prostate, lung, colon and endometrial cancer.  Watermelons phytonutrients (beta carotene and lycopene) may help in boosting the immune system, protect against oxidation and inflammation and will inhibit cancer cell growth with watermelons generous vitamin C levels. Therefore, this is a fantastic food to add to your cancer prevention diet.
    7. Relief From Impotence – Watermelon contains citrulline which turns into L-arginine in the body. L-arginine creates nitric oxide which is a gas that helps dilate blood vessels. Citrulline not only helps dilate blood vessel walls and help reduce blood pressure, but it also does the same to blood vessels in a man’s genitalia. With increased blood flow, there is an increase in erectile function.What are you waiting for? Grab some watermelon and enjoy the results.
benefits of watermelon

Nutritional Value of Watermelon

The health benefits of watermelon are vast. From enhanced recovery to staying hydrated.  In addition to disease prevention, providing vital nutrients, and many other benefits.

The beneficial elements of watermelon are mainly obtained from its unique mix of;

  • Nutrients
  • Minerals
  • Vitamins
  • Organic compounds

Notable vitamins include:

There are also a wide variety of phytonutrients and carotenoids including citrulline and lycopene.

Watermelon is low in sugar and high in nutrients and flavor! In comparison to other fruits this ratio is favorable.  

For those who are counting, watermelon is also low in calories. Only 46 calories per cup to be exact. Compare that to bananas which are 150 calories per cup of sliced or 200 calories per 1 cup of mashed banana.

On the note of calories, let’s be clear, the quality of food and what you are eating is far more important than the calorie count. A Hersey chocolate bar of 200 calories is far different then the 1 cup of mashed banana. 

watermelon juice benefits

How Many Carbs in Watermelon?

With 92% water and 8% carbs, watermelon contains little to no protein or fat and is very low in carbs.  So that equates to about 15-22g of carbs per slice depending on the size.

The Take Home

This delicious and refreshing fruit contains many vitamins, nutrients and minerals. Namely Citrulline and Lycopene that deliver many health benefits. 

Now that you know that watermelon is bursting with health benefits and how to easily prepare…it’s time to get slicing!

The Role of Iron in Your Diet

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low iron levels

Struggling with hair loss and brittle nails?  Are you fatigued and tired despite sleeping well?  If so, you might need more iron in your diet as these are all low iron symptoms!

This mineral supports the production of hemoglobin, the protein in red blood cells.  Without it, your body can not function properly.  A diet that’s low in iron may cause anemia and affect overall health.

Why Is Iron Important?

This naturally occurring mineral has several vital functions.

Iron is found in every cell and tissue in your body.  Iron also plays a key role in mental and physical health.  It’s an important component of several enzymes, such as;

Additionally, it helps maintain a strong immune system and enhances your body’s natural defense mechanisms.

How Much Iron Do You Need?

Your daily iron requirements depend on your age, gender, and overall health. Infants and toddlers need up to 10 milligrams a day.

Women ages 19 to 50 should get at least 18 milligrams per day because they lose blood each month during their period.  Where as men only need about eight milligrams a day.

low iron symptoms

How to Increase Your Iron Intake

Iron deficiency can reduce oxygen supply to your tissues.

Low iron symptoms include;
  • Fatigue
  • Irritability
  • Headaches
  • Weakness
  • Dizziness
  • Frequent infections

This condition affects your health on every level.  However, the good news is that you can increase your iron intake through diet and supplements.

Click here to read, “Natural Solutions For Brain Fog”.

There are two types of iron found in food.  Most types of meat contain heme iron, which is derived from myoglobin and hemoglobin.

Non-heme iron occurs naturally in fruit, vegetables, legumes, and whole grains.  Where as plant-based foods do not contain heme iron.

Vegans and vegetarians are at higher risk for iron deficiency.  Non-heme iron, which is found in plant foods, has a lower absorption rate (1% -5% less) than heme iron.

If you don’t eat meat and poultry, consider taking dietary supplements. Vitamin C has been shown to increase the absorption of non-heme iron by up to three times.

However, to stay healthy, do not exceed 45 milligrams of iron a day.

Are You Eating Enough Colour?

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Are you Eating Enough Colour

We’ve all heard the phrase “eat your greens”.  But, what we should really be eating is the rainbow.  Phytonutrients come in all different colours—green, yellow-orange, red, blue-purple, and white.  Different colours contain different compounds.  Each of which have unique healing properties.  In order to promote good health eating a variety of colours is crucial.



What Are Phytonutrients?

The term “Phytonutrients” refers to the several thousand healthful, non-nutritive compounds found in plants. These compounds are referred to as “non-nutritive” because they do not supply calories like proteins, carbohydrates, or fats do.

Despite this, they benefit the body in several ways.  Studies show that people who eat more plant foods have reduced risk of chronic diseases such as diabetes, heart disease, and cancer.

In the plant itself, phytonutrients provide many functions.  They protect the plant from pests and environmental stressors, and impart colour and distinctive tastes and smells.

In the human body, phytonutrients;
  • Stimulate enzymes that help the body get rid of toxins
  • Boost the immune system
  • Improve cardiovascular health
  • Promote healthy estrogen metabolism
  • Stimulate the death of cancer cells

This is all pretty powerful stuff!

The Impact Of ‘Colour’

Organic fruits and vegetables are rich sources of phytonutrients.  Same with legumes, herbs/spices, nuts/seeds, and teas.  Aiming for one to two of each colour per day is a healthy goal to strive for.

Darker-coloured plants are generally higher in phytonutrients.  However, fruits and veggies from the white family do have potent contributions to make.

What Do The Different Colours Mean?

red foods

Red foods contain phytonutrients that may help reduce the risk of certain cancers and protect the brain, heart, liver, and immune system.

Examples of red foods:
  • Beets
  • Bell pepper
  • Blood oranges
  • Cranberries
  • Cherries
  • Grapefruit (pink)
  • Goji berries
  • Grapes
  • Onions
  • Plums
  • Pomegranate
orange foods

Orange foods help protect the immune system, eyes, and skin.  They also reduce the risk of cancer and heart disease.

Examples of orange foods:
  • Apricots
  • Bell pepper
  • Cantaloupe
  • Carrots
  • Mango
  • Nectarine
  • Orange
  • Papaya
yellow foods

Yellow foods are beneficial because they contain compounds that are anti-cancer and anti-inflammatory.  They protect the brain, heart and vasculature.  In addition to your eyes, and skin.

Examples of yellow foods:
  • Apples
  • Asian Pears
  • Bananas
  • Bell Peppers
  • Star Fruit
  • Squash
green foods

Green foods contain compounds that are anti-cancer and anti-inflammatory.  They too protect the brain, heart and vasculature, liver, and skin.  In addition, green foods that help with liver function also help balance hormones.

Examples of green foods:
  • Avocados
  • Asparagus
  • Green Apples
  • Bell Peppers
  • Bean Sprouts
  • Bok Choy
  • Broccoli
  • Zucchini
  • Okra
  • Cabbage
  • Celery
  • Spinach
  • Kale
  • Cucumbers
purple foods

Blue/Purple/Black foods contain compounds that are anti-cancer and anti-inflammatory.  They too protect the brain, and heart and vasculature.  It’s interesting to note that out of all the colours, this is the category that most people eat the least of.

Too little blue/purple can result in issues with the brain.  This is because these foods protect the brain from damage.  In addition they also promote healthy cognition and memory.
Examples of blue/purple/black foods:
  • Berries
  • Eggplants
  • Figs
  • Plums
  • Prunes
  • Raisins

White/Tan/Brown foods – When thinking of white/tan/brown foods, processed foods may come to mind.  Foods such as;

  • Bagels
  • Cereals
  • Breads
  • Pastas
  • Cakes
  • Cookies
  • Crackers

Avoid those and focus on foods that are beneficial to your health such as;

nuts and seeds
  • Nuts
  • Fruits
  • Vegetables
  • Legumes
  • Spices
  • Seeds

The compounds in these earthy coloured foods are anti-cancer and anti-inflammatory.  Additionally, like green foods, there are certain compounds that can assist with liver and hormone health.

Examples of white/tan/brown foods:
  • Ginger
  • Apples
  • Cacao
  • Onions
  • Garlic
  • Coffee
  • Coconut
  • Dates
  • Mushrooms
  • Nuts
  • Beans
  • Tea

Eating by Colour

Easy Ways To Eat Your Colours

Start by observing the colours you eat.  Humans are creatures of habit.  As such we generally tend to eat the same foods over and over again.  This does our body a disservice.

In order to get more phytonutrients into your diet, you are going to have to mix things up!   It has been estimated that 80% of people are missing one or more of the phytonutrient colours in their diet.  Which sounds likely when you think that most people stick to eating processed foods that are brown, yellow, or white.

Think of a typical breakfast menu – waffles, pancakes, ready-to-eat cereal, sausage, and eggs.  This doesn’t provide very many phytonutrients now, does it?  Opting for a fruit smoothie with blueberries, peaches, raspberries and spinach would be way more beneficial. There’s four of the seven colours done for the day.

Click here for “Breakfast On The Go – Mixed Berry Smoothie” recipe.

Note: When implementing this way of eating, keep in mind that fruits contain sugar.  Even though it’s a natural form of sugar, fruits can still spike insulin levels.  As such, be sure to load your cart with heaps of colourful vegetables and just a few fruit.

Click here to read, “Is It Time To Stop Eating Fruit?”

Simple Ways To Jump Start A Phytonutrient Diet

First, make it your goal to try one new plant food (fruit, vegetable, nut, seed or legume) per week.  Explore ethnic stores for greater variety.  Second, stock up on organic frozen vegetables for easy cooking or organic berries as they tend to retain their phytonutrients well.  Third, keep fruits and vegetables where you can see them.  This will help you to remember to eat them.

Next, keep a bowl or container of fresh cut vegetables on the top shelf of refrigerator.  Always within easy reach.  If you must eat something sweet after dinner, choose a fruit for dessert (fruit kabobs, berry compotes, fruit salads, etc.)  Have dishes with lots of vegetable variety (e.g., soups, stir-fry).

Try and choose darker vegetables over lighter to maximize nutrient content.  Make the switch from mashed white potatoes to sliced carrots or mashed cauliflower.  Also, toss in red pepper, tomato sauce, garlic, onions or broccoli to omelets.

You can also add rinds of oranges or lemons to your water.  Try a little bit of every colour at a salad bar.  Be generous with your use of herbs and spice.  Devote some time at the start of your week to prepare your meals and recipes.  This will make eating whole foods throughout the week so much easier!

Make It Easy!

To make things easier for myself, I re-arranged my fridge to emphasize the food colours.  Forget separating fruits and vegetables.  I now separate things by colour.  It’s made preparing my meals and shakes so much easier.  I open the fridge and grab at least one or two items from each group.  It’s a good reminder to add variety to my dishes and it looks pretty!

It is also a great way to teach kids about the importance of healthy, colourful foods.  Make them choose which colours they want to eat.  Try making it into a little game.  Have a colour chart that they can check off each day to make sure that they are eating all the colours of the rainbow.

Now go on, eat the rainbow.  Your cells will thank you for it!

Keto For Dummies – Beginners Guide For Keto

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keto for dummies

Yes, Keto is exciting but could be confusing for some people which is why I thought a Keto for Dummies Guide would be something useful.  Maybe it sparked your interest because you’ve seen celebrities shedding fat and hailing the ketogenic diet as their secret weapon (not sure how it can be a secret when they post it to their followers on Instagram …)

But have you heard of the stay at home mom who:

  • Now has energy for her kids
  • Feels like her brain is on fire (in a good way)
  • Less cranky
  • Sleeps better
  • Better cholesterol
  • Joints don’t ache anymore when she wakes up or during the day

Probably not.

Attention Seeker

Mainstream media needs to grab your attention.  So, you’re less likely to hear about that dad in Beverley Hills.  The one who doesn’t sleep his afternoon away on his favourite chair.  Waking up with fruit-loops on his body as a form of art canvas for the kids while he sleeps.  Now having time to be a dad and a husband again!

Regardless of where you heard it, you’re probably asking yourself, “what is a ketone and the ketogenic diet?” and why should I care about yet another “fad” diet?

First let me ask you this.  If something has been around for 500+ years, does it still qualify as a fad?

keto diet

Let’s start with a simple question: “What is a ketogenic diet”? (aka a very low-carb1 eating lifestyle)  If you’ve seen my other articles, I have explained that our bodies can run on two types of energy.  The most common is from carbs.  Many of which are broken down into (or start off as) simple sugars.

Our bodies cannot use these simple sugars for energy unless they are combined with insulin that a healthy pancreas makes on demand.  Once the insulin grabs the sugar it is given to our cells and we have energy.

The second way our bodies can be fueled is by the breakdown of fat (from our food or from our body) into ketones.  Ketones fuel our cells without needing an escort (insulin).
Our body can only do one of the above at a time.

So, if you have a certain threshold of sugar in your system (and thus insulin), your body will not run on ketones.

By eating a low-enough-carb diet, your body will switch to fat burning and create ketones.  This is not as easy as it sounds!  If it were, I think the fast food industry would be very different.  In addition, all that junk food on grocery store shelves full of sugar would sit there and rot.  Just kidding. That stuff can’t rot, it’s not real food!

Click here to read Are You Eating Junk Food Without Realizing It?

why try keto?

Still Wondering Why You Should Care About a Keto For Dummies Guide?

The properties of ketones have been studied for over 100 years by scientists and doctors.  They and are well known for the treatment of epilepsy.

But the more scientist and doctors understand about the power of ketones, the more intrigued they become at how:

  • A ketogenic diet
  • A low-carb diet
  • A whole food diet or exogenous ketones

Affect all aspects of health.

Click here for, Keto Brownies recipe .

All diseases have one thing in common.  Inflammation.  Simple sugars are recognized as inflammatory.  It’s breakdown into energy creates waste products that the body needs to get rid of.  Too much simple sugar equals too much waste products for the body to get rid of.  This leads to inflammation.

On the flipside, ketones reduce inflammation.  So, this alone should compel you to want to know more.

Further, excess sugar leads to insulin resistance or prediabetes and of course type 2 diabetes.  Also, now scientists and doctors have coined the term type 3 diabetes to refer to the damage that sugar is causing in the brain.  Potentially causing diseases like:

  • Alzheimer’s
  • Dementia
  • Mental illness

Click here to read, ” Diabetes – The Hidden Cause Of Alzheimer’s?”

Intermittent Fasting On Keto

Keto Fast

As part of my Keto For Dummies guide am I telling you to ditch the carbs & go dive into the keto diet head first?  If you think you can handle it, sure! (but please don’t do dirty keto).  But seriously as you’ve read from me before, there are ways to get ketones into your body without becoming a keto diet warrior.

Click here to read, This One Thing Has Been Linked To Almost All Diseases .

Every major religion has a fasting regime.  It would appear that every religion’s god 3 (or the one single god that allowed all the different religions) knew that our bodies needed some time away from digestion.  Time to internally ‘clean up’ and perhaps even shed some of those religious holiday pounds.

During times of fasting, our blood sugar drops.  Our bodies naturally switch to burning fat and creating ketones (length of fast determines the extent to which our bodies use ketones of course).

If every major religion knew before science did that ketones were good for you, then perhaps you shouldn’t dismiss the idea of reducing your carbs and trying to skip breakfast once in a while (aka intermittent fasting).  Who knows?  Maybe you will be writing the next ketone article (instead of me) because you have seen the light!

Final Thoughts

I know this is just a quick intro to the world of keto and low-carb.  I had so much more I could have put in, but it would have gotten a bit scientific and long.  EVEN MORE BORING to some of you!

So as always, if you want more info – check out the other articles or contact me.

References For This Keto For Dummies Guide:

1. WHAT IS LOW-CARB
https://www.dietdoctor.com/low-carb

2. THERAPEUTIC USES OF A VERY-LOW-CARBOHYDRATE DIET
https://www.nature.com/articles/ejcn2013116

3. FASTING
https://en.wikipedia.org/wiki/Fasting

OTHER LINKS OF INTEREST

Diabetes and dementia – is there a connection?
Alzheimer’s Disease Is Type 3 Diabetes–Evidence Reviewed

Gut Problems? 7 Key Steps For Healthy Digestion

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gut problems

Digestive health is important however digestive problems can be very common. For some people, gas, bloating, constipation, diarrhea or heartburn have become their new norm.

When your doctor can’t find the underlying cause of the problem, it’s called a gastrointestinal disorder with no specific cause.  Fortunately, in many cases, there is a way to get some relief by changing your eating habits.

Click here to read, “How to Detoxify without Retoxifying Your Body”.

Here are my tips on how to achieve digestive health.

Bring On The Fibers

A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated.  You can progressively increase your fiber intake.  Fruits, vegetables, whole grains and legumes will help you reduce diarrhea and constipation.

Foods which contain soluble fiber:
  • Apples
  • Oats
  • Legumes
  • Carrots
  • Barley
  • Psyllium

All helps lower cholesterol levels and helps control blood sugar levels.

Insoluble fiber helps to keep you regular, and prevent constipation.  It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

Foods which contain insoluble fiber:
  • Whole grains
  • Nuts
  • Beans
  • Vegetables such as cauliflower, green beans and potatoes

If you are constipated, add more insoluble fiber.  However, if you have diarrhea, go for soluble fiber.

hydration

Stay Hydrated

Low fluid intake is a common cause of constipation.  The fibers absorb water, making the stool softer and easier to pass.  If you are dehydrated, the fibers will be less effective and may worsen digestive disorders.

There are no specific guidelines for the amount of liquid to drink, but experts recommend drinking (1.5–2 liters) of non-caffeinated fluids per day to prevent constipation.  However, be weary of sparkling water, milk and juice as they can sometimes cause bloating.

In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages.

Click here to read, “Why You Should Be Drinking White Tea Everyday!”

Eat On A Schedule

Your digestive system likes routines so try to eat at the same time each day.  Also, eating late at night can lead to heartburn and indigestion.  If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed.  This will give the food time to move from your stomach to your small intestine.

Take Time To Chew

Digestion starts in the mouth.  Digestive enzymes are secreted in the mouth by your salivary glands and work to start to breaking down food, especially starches.  The longer you chew, the more saliva is made.

Try chewing at least 20 times before swallowing each mouthful.

Manage Stress

Stress negatively impacts your digestion and has been associated with stomach ulcers, diarrhea, constipation and IBS.  If you have too much stress or anxiety your body thinks you don’t have time to rest and digest.

Reducing stress with deep belly breathing, meditation or yoga can improve not only your mindset but also your digestion.

Click here to read, “The Healing Power Of Mantra Meditation”

mindful eating

Mindful Eating

It’s easy to eat too much too quickly if you are not paying attention.  This can lead to bloating, gas and indigestion.  Avoid having a meal on the run, while watching TV or scrolling on your smartphone.  Take time to:

  • Sit down
  • Eat slowly
  • Focus on your food
  • Savor every bite

Enjoy the flavors, textures and smells of your meal.

Exercise Regularly

We all know the health benefits of exercise for our heath, wellbeing and shape.  But moving your body in a regular basis will also improve your digestion.

Indeed, regular exercise helps keep foods moving through your digestive system and reducing constipation.  Moreover it increases endorphin level and reduces stress levels.

Most exercise, including yoga, cardio workouts and sports, can aid the digestion process. Pick the one you like the most.

Click here to read, “What is the Best Type of Exercise for My Body?”

Your food choice and your lifestyle can affect your digestion.  Eating on a regular schedule, staying hydrated and reducing your stress, all contribute to better digestive health.

For further reading, click here for, “6 Easy Ways to Improve Your Gut Health”.