What is Heartburn?

Indigestion….it seems like a simple and harmless symptom that we may suffer from occasionally, but for some it has become a daily annoyance. In my practice I help people who’s indigestion is more than just an annoyance…it effects every moment of their day. Ranging from heartburn to painful bloating and diarrhea, my clients are desperate to find relief. Can you believe that over 30% of us suffer from one or multiple digestive issues? This may seem like a surprisingly high number, but indigestion isn’t usually seen as proper dinner conversation (except in my house) and most suffer in silence. Over the next few months I’m going to highlight different forms of indigestion and we’ll look at how they develop, how they affect the body, and how to reverse these symptoms. Let’s take it from the top and start with heartburn…otherwise known as Acid Reflux or GERD.

Many of us suffer from heartburn, and sadly, we’re led to believe that our acid levels are too high and we need to reduce the acid to find relief. The problem is the majority of heartburn symptoms are actually from having too little acid in the stomach.

There is a sphincter at the top of the stomach that closes when the stomach becomes very acidic (around a pH of 2). What happens to many of us is our stomach contents stay at a higher pH (i.e., around 4), which is still quite acidic, but not acidic enough to close this sphincter. All it takes is a bit of movement and the contents of our stomach splashes up.

Common symptoms of low stomach acid are:

1. A heavy feeling in the upper abdomen after eating
2. Heartburn and/or food traveling up the esophagus
3. Acidic feeling stools
4. Multiple mineral deficiencies – specifically calcium, iron, and zinc.
5. Gas and bloating that aren’t helped with a good quality digestive enzyme.

Antacids provide temporary relief of the burning feeling and if used occasionally they don’t cause any harm to the body. Proton Pump Inhibitors (PPIs) are frequently prescribed for long-term heartburn sufferers and they work by “turning off” some of the acid production in the stomach. This stops the immediate symptom, but it makes the underlying issue more prominent – which is your stomach acid is too low.

Many with low stomach acid will find they have weak nails and/or hair, have trouble fighting off infections, develop seasonal allergies and immune reactions to foods (more on that in the next article), and develop multiple mineral deficiencies.

You may suddenly develop heartburn, but it’s a condition that develops over time, over decades of bad habits. The most common causes are:

1. Eating quickly without chewing properly – when you overfill your stomach your digestive juices can’t keep up.
2. Drinking liquids with meals – liquids dilute the acid in your stomach and this reduces the overall acidity.
3. Eating while stressed or distracted – You’re either stressed OR you’re digesting. Stress “turns off” digestion so your body can react properly to stress.
4. “Drinking” food – otherwise known as smoothies or protein drinks. Ever felt overfull or nauseated after a protein drink? The chewing motion in the jaw sends a signal to the stomach to start producing acid. No chewing = no acid production.
5. Chewing gum – Chewing = acid production. But, this acid is wasted if you don’t swallow. Give your stomach a break and stop chewing gum!

Indigestion is more than just an annoyance, it’s a sign that you’re not digesting and assimilating your food properly. Every cell in your body is made from the food you eat, you really are what you eat, digest, and assimilate. A strong digestive system = a strong body.

Lisa Kilgour, Registered Holistic Nutritionist from EatMoreRealFood.com is a digestion specialist.

Lisa has clients from all over Canada and consults in person, and via phone and Skype. Contact Lisa today and take the first step towards good health!

Why We Don’t Eat What We “Should” Be Eating

I need to start with a spotlight on the word “should”…it’s a big pet peeve of mine. We’re constantly weighed down with what we “should” or “shouldn’t” be doing. We “should” all over ourselves! This is not helpful. The moment we use the word “should” we judge ourselves.

Look at these two sentences:

1. I should be eating more vegetables.
2. I could be eating more vegetables.

The latter is a statement, while the former has a big weight of judgment added to it. After a while, all of these “shoulds” we fill ourselves with start spilling out and we start to tell others what they “should” be doing.

“Should” doesn’t help us move forward, it holds us down. When it comes to diet we all know what we “should” be eating, but few of us do it. Let’s throw away the unhelpful word “should” and replace it with non-judgmental words like “could”, “can”, or even “will”.

Ahhhh, that feels better :). So, why don’t we eat the healthy diet that we could be eating?

Chocolate chunks

Our daily diet is made up from a collection of decisions, and I feel that to get to the core of our dietary dilemmas we need to look at what drives these decisions. My hypothesis is that our state of mind when we are choosing what to eat drives what we choose to eat. Let me give you some examples:

Scenario 1: You come home from work and you’re STARVING! You could eat almost anything that’s put in front of you. You’re craving a fast hit of sugar or carbs, and you want it now. Your energy is low and the prospect of spending the next hour chopping, cooking, and waiting for dinner is very unappealing. So…what do you do? Make a big healthy meal, or just grab some chocolate from the cupboard? Or, do you just pick up something quick for dinner on your way home?

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Scenario 2: You come home from work and you're feeling a bit hungry. You feel like you could eat in the next hour or two. Your energy is pretty good and you would really like to eat a big pile of vegetables (yes, this scenario is possible). You look in the fridge and put together a gorgeous coconut milk curry full of veggies, chickpeas, served over brown rice. The process is enjoyable and ready in about 40 minutes.

What is the difference between Scenario 1 and 2? You might say #2 is almost impossible, or only happens once in a blue moon…or only happens for super-healthy people who don’t eat anything close to a “normal diet”. …what if I said you’re dead wrong?

What if the difference between Scenario 1 and 2 is simply the difference between an imbalance in blood sugar and balanced blood sugar? What if Scenario 2 was possible for everyone with only a few small changes to your diet?

We tend to think of blood sugar issues only in relation to Type II Diabetes or Hypoglycemia, but the fact is many of us are dealing with mild-to-moderate blood sugar issues every day. These are imbalances we feel, but don’t turn up on blood tests. These blood sugar issues lead to weight gain, low or fluctuating energy, sugar/carb cravings, and a lack of motivation. They affect our life every day and are the driving factor behind poor food choices.

Ask yourself the following questions:

1. Do you feel Scenario 1 at least one time per week?
2. Is hunger immediate? Do you need to eat relatively quickly (within the next hour) when you feel hungry?
3. Do you have energy dips throughout the day?
4. Do you crave sugar, carbs, or sugary drinks throughout the day?
5. Do you carry food with you all the time just in case you suddenly feel hungry?

If you answered “yes” to any of these questions, your blood sugar isn’t balanced.

Balancing your blood sugar is surprisingly easy and it allows you to make better decisions with your diet. Imagine having one hour or more to make a meal when you feel hungry! If you had this time, what would you make? That big healthy meal sounds more appealing now, doesn't it :)?

The first step towards finding balance is to look at how food makes you feel. How do you feel immediately after eating? How about after one hour? How long can you go before you feel like you're “starving”?

Balanced energy, weight-loss, and a healthy diet are all within reach with just a few small changes! Starting today, stop thinking about what you “should” be doing, and look at how your current diet is affecting your decisions.

Lisa Kilgour Headshot

Lisa Kilgour, Registered Holistic Nutritionist from EatMoreRealFood.com, loves to help others find balance and be happy.

Lisa has clients from all over Canada and consults in person, and via phone and Skype. Contact Lisa today and take the first step towards good health!

3 REALISTIC Ways to Change Your Diet

Many of us start the year with the best of intentions...and after a few months we've found ourselves off-track. We can see the person we want to be (fitter, more energy, a healthy glow) and the path to get there (eat better, exercise regularly, reduce stress)…but frequently we get sidetracked. Why? Because change is hard! Changing our everyday habits can seem very overwhelming, especially at the very beginning.

There are many obstacles that can stand in front of us, and the one I hear all the time is, “I want to change my diet, but my husband/wife/partner/family keep pulling me off track”. Sorry, that's no excuse. Creating a healthy diet doesn’t need to be difficult and it isn’t something you are “on” for a few weeks at a time.

Let's just throw away the word "diet" - eating healthy is a way of life, and you CAN work around your partner or family’s eating habits!

How? Try this:

1. Stop thinking your diet is either on or off, black or white – A healthy lifestyle lives in the “grey”, it doesn’t need to be 100% perfect to be healthy. A treat in the morning is no excuse to eat junk food all day!
2. Change the meals you eat alone FIRST! – Dinner (the meal most of us share with our family) is only one meal of the day…what about the other 2 meals and snacks? A healthy lifestyle can be created without ever touching dinner! Plus, dinner tends to be the healthiest meal of the day for many of us as most of our eating pitfalls happen in other meals and snacks.
3. Eat consciously, whatever you’re eating– Sit down, relax, and enjoy your meal…no matter what it is you’re eating. A meal eaten consciously is healthier than a meal eaten on the run, no matter the quality of the food. Plus, it’s impossible to overeat while eating consciously (try it, I can guarantee you’ll be too bored to eat too much). Sit quietly, relax, chew well, and ENJOY what you’re eating! There’s no prize for finishing your meal first…well, except if you count indigestion.

Your ideal way of eating can’t be found in a book and it won’t be the same as your neighbour. We are all unique, and it makes sense that what our body needs for fuel is also unique. When you find YOUR healthy lifestyle you feel great, are full of energy, and you don’t feel deprived or hungry. You just feel good!

In my practice as a Holistic Nutritionist, I’ve seen many people make dramatic changes to their diet and lifestyle…and happily without too much difficulty. Together we have a plan as to how they’ll reach their dietary goals, and we work through it step by step. Within a few months their energy is up, they’re feeling great, and they’re still right on track!

Take a few minutes to imagine yourself 4 months from now. How do you want to feel? Do you want to feel energetic? Full of life? Fit and strong?

By making a commitment to yourself and by making a few changes to your diet and lifestyle, you could be well on your way to health goals. Do you feel sluggish? Do you spend your day on a blood sugar rollercoaster, feeling your energy and mood go up and down all day? Do you suffer from frustrating digestive symptoms like heartburn, bloating, pain, or gas that take a toll on you everyday? Make 2012 your year to regain your health! It’s easier than you think!

Go With Your Gut Feeling

You are 90% bacteria.

Let that sink in for a second... Just think: for every cell in your body, you have 9 cells of bacteria living in and on your body. It can be a little creepy if you think about it too much.

Most of this bacteria is living inside your intestinal tract, otherwise known as your “gut”. The health of this organism is paramount to the health of your body. Why?

80% of your immune system spends most of its time around your gut. The health of your gut bacteria and the health of your immune system are vitally linked. When your gut bacteria is balanced, your immune system is also balanced. But when it’s out of balance, so is your immune system. Signs that your immune system is out of balance are: food and seasonal allergies, chronic inflammation, chronic sinusitis, and colds and flus that linger for weeks.

The highest concentration of brain cells (neurons) outside of your brain is around your gut. Have you ever felt a “gut feeling” about something? Frequently referred to as the “lower brain”, how the neurons surrounding you gut interact with your gut bacteria is becoming more and more apparent in many health issues. The “Gut/Brain Connection” is a major part of mainstream research. Scientists are discovering connections between your gut bacteria and seemingly unrelated neurological issues such as anxiety and autism.

Our North American way of eating hasn’t helped to keep our gut bacteria balanced. Most traditional cultures regularly consume fermented foods like natural yogurt, sauerkraut, and kimchi, which feed the beneficial bacteria in our gut. In North America, however, we tend to do the opposite. Processed food, refined sugar, chlorine, and antibiotics are major causes of a gut bacteria imbalance.

When your digestive system has 75% beneficial bacteria, your body (digestion, immunity, brain) is able to create balance. But when the prevalent bacteria in your gut is “bad” bacteria (bacteria that doesn’t assist us), they allow for an overgrowth of yeast, molds, and fungus in our gut - as well as many digestive symptoms, like bloating, gas, distention, pain, constipation, and diarrhea.

How to Keep Your Gut Bacteria Balanced:

1. Eat whole, unrefined foods. Remove all refined sugars and grains which feed the “bad” bacteria
2. Eat naturally fermented foods daily, and take a probiotic supplement. Probiotic supplements contain high amounts of beneficial bacteria - an important part of finding balance.
3. Understand the causes of your digestive symptoms, and re-balance them. All digestive symptoms are signs that food isn’t being properly broken down and can feed the “bad” bacteria.

Keep your digestive system, immune system, and brain working optimally by keeping your gut bacteria healthy and happy!

How to Stay Healthy This Winter

At this time of the year I'm asked the same question over and over again - How do I stay healthy this winter? My answer -  trust your body. Why? Because, when we give our body everything it needs, your immune system can fight any virus that comes around. Seems too simple, right?

We all know how important our immune system is to our overall health. Everyday it's searching our body for viruses, bacteria, and anything else that doesn't belong there. Like our digestive system, our immune system functions best when we're happy and relaxed. If you're stressed, how well is your immune system working? Think about it...if there was a bear chasing you, how much would your body really care about fighting a virus? It would be a pretty low priority compared to your immediate survival. This is how your body reacts to a virus when you are stressed about anything (otherwise known as fight or flight :).

When you're stressed your body doesn't care about your long-term survival. You're either stressed OR you're fighting off a cold or flu.

Our immune system has "guards" set up in our throat to signal the arrival and trap any viruses or bacteria that are attempting entry. These guards are our tonsils and adenoids. Put your hand up if you have had your tonsils and/or adenoids removed....yup, that's what I thought. Many of us will have our hands up as this was a very routine procedure until fairly recently. As well, our immune system has its own super highway (the lymphatic system) to move immune cells throughout the body. This amazing super highway is large but doesn't have a central pump (like the heart). It moves when you move. When you're moving around your lymph is moving around as well. It's one of the many reasons why regular exercise keeps your immune system strong!

What can you do to help your body fight off any infection that comes your way? Here are some simple steps you can take: 1. Reduce Stress - you're either stressed OR you're fighting off that bug! So stressing about getting sick is very counterproductive :) 2. Remove White Sugar - completely and totally. Studies have found that a moderate intake of refined sugar will suppress the immune system for up to 5 hours! FIVE hours! Yikes! 3. Identify Food Sensitivities - Food sensitivities can overwhelm the immune system and may allow things it should be fighting (viruses and bacteria) through its defenses. 4. Exercise - Keep your lymph moving! 5. Garlic - Its a great way to keep vampires away and its a potent anti-viral and anti-bacterial...when raw. If you're worried about the smell, simply feed everyone in your household raw garlic. Believe me, no one will notice :)

Remember, your body knows how to fight off anything that comes around. If you do come down with a cold or a flu this winter, rest, drink lots of water, and stay far, far away from white sugar. You'll be better in no time - and now your body has natural anti-bodies to that virus :). And as always, feed your body with real food. Eat More Real Food (sound familiar :)

KFC Double Down "Healthier" Than an Egg? What!?

According to CTV.ca -

"For anyone watching their cholesterol, Canadian researchers say eating a single egg could be more harmful than munching the current king of fast food indulgences.

According to a new report published in the Canadian Journal of Cardiology, one egg yolk can contain more cholesterol than a KFC Double Down sandwich.

Compared to the 150 milligrams of cholesterol contained in the now-famous sandwich comprised of bacon, cheese and sauce sandwiched between two pieces of deep fried chicken, researchers say a single egg can contain between 215 and 275 milligrams. A Big Mac contains just 75 mg of cholesterol, while a footlong meatball sandwich from Subway packs 90 mg."

It's not just CTV.ca. The Toronto Star and the Toronto Sun have published similar articles calling this incredibly unhealthy sandwich "healthier" than an egg. A nutrient-packed, incredibly healthy, whole food egg.

The way I see it, there are 2 BIG problems with this article -

1. Using only dietary cholesterol as a way of judging if a food is "good" or "bad"

2. Considering dietary cholesterol as an issue when dealing with heart disease risk

Let me start with the first point, using cholesterol as the only comparison....I need to simmer for few minutes before I start into a "cholesterol isn't bad for you!" rant. :)

Many clinical studies, including one by The Harvard School of Health, found that eggs do not raise blood cholesterol in healthy individuals AND has even been shown to raise "good" HDL cholesterol! The KFC Double Down, on the other hand, is FULL of transfat. Transfat has been found, in pretty much every study ever it's been in, to raise cholesterol levels and increase the risk of heart disease.

One is a nutrient-packed whole food and the other one of the most unhealthy fast foods ever created! I'm quite impressed that the writer of this (well, these) articles had the guts to compare such different foods.

I think the biggest problem with this article is the way that we're looking at food and health in general. We're trying to put everything on a "good" or "bad" list. Even worse, we're trying to put single components in food onto a "good' or "bad" list, opening the doors for manufactured foods that are "healthier" than their whole food components. Some of these articles even list egg white substitutes as the healthier option if you're going to eat eggs! How is that possible!? ....I'll get into this topic in more detail in my next post...:)

Back to cholesterol - Why is the consideration of dietary cholesterol an issue? Because it is an essential part of our diet. Our bodies use cholesterol to make Vitamin D and hormones. It also uses it to repair arterial damage.

...wait, I thought cholesterol clogged our arteries?!

Yes, it can, but one of it's main roles in our body is to repair damaged to our arteries - caused by free radicals, heavy metals, and transfats...just to name a few (many of which are in the manufactured foods that have the "Health Check" symbol"). As well, our liver manufactures about 80% of the cholesterol in our body, and it's well-proven fact that the cholesterol in our diet has a very small effect on the amount of cholesterol in our bloodstream.

Instead of trying to reduce the cholesterol in your bloodstream through medication or dietary "products", ask yourself, why is it high? What am I eating that might be causing my body to raise the cholesterol in my bloodstream? Eating a diet that balances YOUR body (a diet unique to you) is the best way to keep you healthy and keep your cholesterol where it should be.

For the full CTV.ca article, click HERE - did I mention, a similar article, bashing the egg marketers even more is posted in their "Healthzone" section !

Now if you'll excuse me, I'm going to go and eat an egg in protest.

Fat Doesn't Make You Fat

Gaining weight and losing weight has nothing to do with grams of fat or the amount of calories you eat in a day. But it does have everything to do with blood sugar and insulin.

When we eat food the carbohydrates are broken down and are converted into glucose, which our body uses as energy. When the glucose in our blood rises, our pancreas secretes insulin and this allows the glucose to enter our cells to be used as energy.

Our liver is constantly watching this process to make sure that we have just the right amount of glucose and insulin in our blood. It watches hormones in particular, so it's insulin that tells the liver if your blood sugar level is too low or too high.

If our blood sugar is higher then we need for energy, the insulin in our blood signals our liver and our liver stores this excess energy as fat. The liver converts the glucose into triglycerides and then are sent through our blood stream to our fat stores.

Fat, on the other hand, can be used as energy, but this is only when necessary. Fat is used in MANY important processes in our body, and it's only as an almost last resort does our body use it as energy (it uses protein as a very last resort). Our liver has to convert the fat into a glucose molecule and will only do so as needed, so our blood sugar doesn't spike with fat. Otherwise, the fat is used to make cell membranes, hormones, etc. Fat is a VERY important molecule in the body.

Fat and protein affect how carbohydrates enter into your bloodstream. A higher fat or protein meal actually slows down the break down of the carbs, creating a slower burning carb and that keeps your blood sugar steady. The more refined the carb is, the faster it enters your bloodstream.

When we eat a high carb meal, or a refined carb, our blood sugar spikes - this is when our liver stores fat. We can tell that our blood sugar spiked by looking at when our blood sugar crashes - this is seen as any emotion around hunger. Irritability, tiredness, lack of patience, etc are all signs that earlier your blood sugar spiked and now you're crashing. Look back at your last meal and see why it caused a crash. Leveling out your blood sugar so you're no longer on the blood sugar rollercoaster is how to stop gaining weight, and how to lose weight. 

We need to stop blaming fat and eat healthy whole foods to maintain a healthy body and a healthy weight!