Maybe it's because I live in the Okanagan Valley with its lovely Tuscan feel. Or maybe it's because I love whole, healthy, yet simple food. Whatever it is, I love mediterranean cooking.
Cravings: A Tormentor or Blessing in Disguise?
Do you have the guts to be healthy?
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 more than a little creepy if you think about it too much.
Most of your bacteria are living inside your intestinal tract, otherwise known as your “gut”. The health of this organism is paramount to the health of your body. “Why” you may ask?
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. You know your immune system is out of balance when you feel: food and seasonal allergies, chronic inflammation, chronic sinusitis, and colds and flu that linger for weeks.
So, if the best way to balance our immune system is by having a healthy and strong digestive system, then our gut bacteria needs to be in balance. Most traditional cultures protect their gut bacteria by regularly consume fermented foods like natural yogurt, sauerkraut, and kimchi. In North America, however, we tend to do the opposite. Processed food, refined sugar, chlorine, and antibiotics all create a gut bacteria imbalance.
When the prevalent bacteria in your gut are“bad” bacteria (bacteria that doesn’t assist us), they allow for an overgrowth of yeast, molds, and fungus in our gut. This leads to a whole host of digestive ails, like bloating, gas, distention, pain, constipation, diarrhea, and a “leaky gut”. Not exactly fun stuff.
Spring is a great time for cleansing, and a gut bacteria cleanse is by far the most common cleanse I recommend to my clients and I feel it’s also the most beneficial. It’s also not as difficult as it may seem…although if your diet is currently full of refined flours and sugars then you might have a tough first 3 – 4 days. The best news – I’ve noticed that the more difficult your first 3 days is, the better you feel by day 5. Horrible sugar cravings and headaches become feelings of wonderful euphoria. It’s definitely worth it, but please be prepared. My downfall is that I usually run out of my favourite gut bacteria friendly foods by day 3, just in time for a day full of cravings.
How Balance Your Gut Bacteria:
Supplements -
For 2 weeks – take an anti-bacteria/microbial supplement like oil of oregano or grapefruit seed extract
After 2 weeks – follow up with a good quality probiotic that is balanced in both acidophilus and bifido strains of bacteria
Foods to Remove – all gluten grains, refined grains (like white rice), dairy, sugar, vinegar (except apple cider vinegar), yeast (bread, wine, beer) and corn
Foods to Keep – all gluten-free grains (quinoa, brown rice, etc), vegetables, organic meats (reduce or remove red meat), healthy fats and oils (butter is okay), beans (unless they cause gas), nut & seeds,….and fruit and honey.
Yeah! You don’t need to go without fruit or honey during a gut bacteria cleanse! These sugars don’t feed “bad” bacteria but they are commonly removed to “reset” your taste buds. I say bah humbug to that! The idea of going completely sweet-free during a cleanse stopped me from attempting it for years! Enjoy fruit and honey, but don’t go overboard. Try to keep to 2 fruit and 1 tsp of honey per day.
Try this cleanse for 2 – 4 weeks and repeat regularly throughout the year. Even 1 week will help to balance your digestive system. My motto: Keep your digestive system and immune system working optimally by keeping your gut bacteria healthy and happy!
Lisa Kilgour is a Registered Holistic Nutritionist and can’t go without something sweet everyday. She provides one-on-one consultations and teaches workshops in the Okanagan. To find out the underlying cause of your symptoms, or to find the diet that helps you feel your best, visit www.EatMoreRealFood.com or call 250.869.9434.
Copyright © 2008- 2013 EatMoreRealFood.com. This article is of the copyright of EatMoreRealFood.com and the author; any reproduction, duplication and transmission of the article are to have prior written approval by EatMoreRealFood.com or the author.
3 Ways to Eat to Manage Stress
‘Tis the season of work parties, gatherings, and I hate to say it…stress. While the holiday season can be a favourite time of the year, our schedules can suddenly become jam-packed and we start to feel sick and tired. Sugary treats, alcoholic drinks, longer hours, and stress-filled days start to become the norm. Chronic stress can also reduce your immune system and set the stage for that annoying cold or flu that’s going around the office or your child’s school. Diet can play a huge factor in how your body manages stress. Food can support your body and help it through this stressful time, or it can tax the body even more and can become another burden on the body. With just a few small changes you can support your body and enjoy this time of year again!
1. Breakfast
This is a meal that is often skipped when we start to feel rundown, but this is a very important meal to start your day off right. By skipping breakfast or by having a highly refined breakfast you’re setting the stage for a day of sugar cravings and blood sugar crashes. Those cookies that your colleague brought into work will be very, VERY attractive.
On the other hand, a healthy breakfast high in protein and healthy fat can help you feel satisfied all morning and can keep you away from those sugary treats at your fingertips. Organic 5% fat (or higher) yogurt with berries or a soft-boiled egg (or two) with sprouted grain toast will start your day off right.
2. Reduce Foods that are “Energy Drains”
Energy draining foods are ones that need precious B vitamins and minerals from your body to digest them. Nutrient poor refined sugars, refined flours, and large amounts of caffeine are in this food category. During stress your body needs these nutrients to support your adrenal glands, and will become depleted quickly if you add just a few sweet treats to your day. In particular, stay away from caffeinated sugary drinks. These will stress the body and leave you craving sugar all day. Drink water, teas, and even an organic black coffee (but no more than 2 per day) instead.
3. Increase Nutrient-Dense Foods
These are foods your body will thank you for! Fruits, vegetables, nuts, seeds, and whole grains (like quinoa or brown rice) are chockfull of nutrients that will support your adrenal glands and keep your energy high right through the holidays. Also keep in mind seasonal vegetables as the weather cools, they will warm you up and they are great at reducing “comfort food” cravings. Squashes, potatoes, carrots, and kale are all abundant in this season.
By reducing energy draining foods while including more nutrient dense foods into your diet, your body will be able to manage the stress easier. Be kind to your body this season and your body will reward your efforts with fewer colds and the energy to enjoy yourself with your family and friends.
Lisa Kilgour is a Registered Holistic Nutritionist. She provides one-on-one consultations and teaches workshops in the Okanagan. To find out the underlying cause of your symptoms, or to find the diet that will help you feel your best, visit www.EatMoreRealFood.com.
Copyright © 2008- 2013 EatMoreRealFood.com. This article is of the copyright of EatMoreRealFood.com and the author; any reproduction, duplication and transmission of the article are to have prior written approval by EatMoreRealFood.com or the author.
Brain Fuel for School
Should we consider our child’s diet as a tool for learning? Absolutely! Leading nutritional researchers are learning more every day about the power certain foods have on growing bodies. A healthy diet helps to build a better brain and a stronger immune system. As well, it can supply school-aged children with the focus needed to sit through math class, enjoy a good book, or have the energy to play a fun game after school.
Breakfast
This is a meal that can make or break your child’s day. A good breakfast will fuel your child’s energy and mind, but a high carb/high sugar breakfast may lead to energy lows and mood swings all day. Instead, start your child off right with a healthy, higher protein breakfast.
A good breakfast includes a good source of protein, whole grains, and is balanced nutritionally. Some examples of great breakfasts include: a poached egg on sprouted grain toast, 5% fat yogurt with homemade granola, and long-cook oatmeal with hemp seeds and berries.
Lunch
The best lunch for your child is always one you pack yourself. A sandwich made with sprouted grain bread, leftover meats, lettuce, and hummus makes a fantastic balanced lunch. Some carrot sticks or an apple rounds it out nicely. Juice packs and sugary drinks can cause an energy dip at the end of the school day. Pack water instead, or dilute 100% fruit juice with water.
After School Snack
Growing kids need more than 3 meals a day and an after-school snack is a must. This is also a great time to give them another serving of fruit or veggies that are a great source of vitamins and minerals to help support a healthy immune system. Vitamin C can help the body fight off colds and infections. Oranges, strawberries, and bell peppers are great sources of Vitamin C. Alternatively, a sugary snack after school may lead to problems sleeping, weaken his/her immune system, and make your child more prone to getting a cold.
Dinner
The best dinner for your child is one eaten with the family. This is a wonderful time to talk and come together as a group. It is also a great way to expand the palate of your picky eaters. It can take 8 – 10 introductions to a new food before your child begins to enjoy it, so be patient and keep trying. Prepare a healthy meal full of quality protein, a variety of colourful vegetables and whole grains, and he/she will get all of the nutrients requires for a strong body.
Overall, spend some time watching how your child reacts to different food choices. What meal choices keep his/her energy steady, mood balanced, and body strong? Provide a healthy variety of food for you and your family and you’ll child with have fewer sick days and better concentration through this school year.
Lisa Kilgour Headshot
Lisa Kilgour is a Registered Holistic Nutritionist. She provides one-on-one consultations and teaches workshops in the Okanagan. To find out the underlying cause of your symptoms, or to find the diet that helps you feel your best, visit www.EatMoreRealFood.com or call 250.869.9434.
Copyright © 2008- 2013 EatMoreRealFood.com. This article is of the copyright of EatMoreRealFood.com and the author; any reproduction, duplication and transmission of the article are to have prior written approval by EatMoreRealFood.com or the author.
The REAL FOOD Guide
Top 10 Food Facts
1) Look at the ingredient list INSTEAD of the nutritional profile.
Look for real food in the ingredient list, and as always - if you can't pronounce it, don't eat it. It's not real food.
2) Fat doesn't make you fat
- studies have found
no
correlation between saturated fat intake and heart
disease. BUT! They have found a connection with low-fat foods, where the naturally contained fat has been replaced with sugar. Eat food the way it is meant to be eaten...with all of the yummy fat.
3) No trans-fat or processed oils
- A product that contains 0.5 grams of trans-fat or less per serving can claim it has none...and many of these products are foods we'll eat multiple "servings" of per meal - the trans-fat can add up fast! Eat fat and oils in their natural form - butter, olive oil, etc. Stay far away from margarine, including the "healthy" margarines.
4) Any emotion around hunger isn't actually hunger, it's your blood sugar crashing
- Be aware of how food makes you feel 1 – 2 hours after eating. Are you tired? Irritable? Incredibly hungry? Your last meal wasn’t balanced and has caused your blood sugar to crash.
broccoli
5) If food says it's healthy, it probably isn't
- Real food (fruits, vegetables, etc) don't have marketing companies telling you they’re healthy. Any food with a slogan (low-fat, high in fibre, etc) is a product and is no longer a whole food.
6) Eat food your great-grandmother would recognize
- Our diet has changed dramatically in the last 50 years, and by looking at the state of our collective health, it hasn't changed for the better. Your great-grandmother wouldn't recognize cheez whiz, margarine, and many other foods on the grocery shelves.
7) Chew! Your stomach doesn't have teeth
– Digestion starts in the mouth, take the time to chew properly…it’ll go a long way towards healthy digestion and a healthy body.
8) Water - drink it, and it doesn't need to be fancy
- Staying hydrated isn’t about counting each glass of water per day. Look at your urine, if it’s clear or pale yellow – you’re hydrated. If it’s dark yellow – you’re dehydrated. Simply remove the chlorine (carbon filter) and fluoride (check with your municipality) from your water and enjoy!
9) Life can be sweet
- Use healthier, unprocessed sugars like honey and maple syrup. These are easier for our
honeycomb
body to metabolize and for most of us it won't cause our blood sugar to crash.
10) Add fat (butter or olive oil) to your vegetables
– Your body needs fat to absorb the fat soluble vitamins in your veggies, like Vitamin A (in the form of beta carotene), Vitamin K, and Vitamin E.
Copyright © 2008- 2013 EatMoreRealFood.com. This article is of the copyright of EatMoreRealFood.com and the author; any reproduction, duplication and transmission of the article are to have prior written approval by EatMoreRealFood.com or the author.
