These have got to be the best grain free chocolate chip cookies I have ever made. They are quick to prepare and even quicker to bake. These cookies contain no processed sugar, no gluten-containing grains, and are dairy-free. I love to use this recipe when getting together with friends or colleagues because these cookies meet the majority of dietary restrictions... and they're delicious!. 

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Pizza is typically one of those more indulgent comfort foods that we all crave. I love this recipe because it is gluten free, dairy free and is SO easy to make. Whip this casserole up next weekend as a nutrient-dense replacement for traditional pizza!

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Stress affects our physical and mental health in many different ways. It impacts our ability to sleep, properly digest our food, reduces immune function and affects our mood. You may think to yourself, “I’m not stressed” – however, we are now exposed to low-grade stressors all of the time – think: working a full-time job, taking care of children and trying our best to be a great friend, wife, girlfriend, daughter, sister, etc. When we are subjected to constant low-grade stressors our body responds the same way it would if we had something traumatic occur.

Research has repeatedly shown that dietary deficiencies in several micronutrients have been associated with increased levels of stress and psychiatric symptoms in otherwise healthy individuals.

Supplementation with micronutrients to overcome these dietary deficiencies has been observed to improve perceived stress, mild psychiatric symptoms, and some aspects of everyday mood in a recent meta-analysis of studies examining short-term multivitamin supplementation. (Lewis et al, 2013)

So which came first – the stress or the nutrient deficiency?

That we don’t really entirely know. However research has shown that supplementation with a multivitamin once a person is already stressed decreases markers of anxiety and stress including blood pressure and cortisol (stress hormone) levels.

Schlebusch and colleagues used a well-designed protocol, and screened for a highly stressed sample. After 30 days of supplementation, significant treatment effects were evident, with the multivitamin reducing the level of anxiety and stress and improving psychological well-being. (Lewis et al, 2013)

Now, before we all rush out to pick up any multivitamin on the drug store shelves, let’s look a little closer at the nutrients that appear to have the biggest impact on markers of mood, anxiety and stress – B vitamins and vitamin C.

Let’s start with vitamin C

Studies show that when people are asked to perform psychological challenges, individuals who have high levels of vitamin C do not show the physical and mental signs of stress that are displayed by people with low levels of vitamin C. Additionally, people with higher levels of vitamin C in their blood bounce back from stress more quickly than people with low levels of vitamin C.

In one particular study, researchers subjected 120 people to a stressful task that included public speaking while solving math problems. Half of the study participants were given 1,000 mg of vitamin C. The signs of stress that were measured included levels of the stress hormone cortisol, blood pressure and self-reported stress. These markers were significantly higher in the study participants who were not given the vitamin supplement.

Additional studies have shown that treatment of 1,000 mg of vitamin C three times per day for 14 days decreased cortisol levels, blood pressure and perceived levels of psychological stress

This consistent link between vitamin C levels and stress has led to researchers suggesting that vitamin C be used as an integral component of stress management.

Because I like the “food first” approach, let’s look at where we can get vitamin C from our food.

It’s important to note that some research suggests that the above number of milligrams suggested daily is simply enough to prevent the development of scurvy (a disease caused by vitamin C deficiency, characterized by swollen bleeding gums and the opening of previously healed wounds) rather than an amount to aim for.

Some of the most nutrient dense food sources of vitamin C (in descending order) include:

1. Guava (206 mg/ 1 fruit)
2. Peppers (raw) (101-144 mg/ ½ cup)
3. Papaya (94 mg/ ½ fruit)
4. Kiwi (84 mg/ 1 large fruit)
5. Orange (42 mg/ ½ fruit)
6. Broccoli/Cabbage (54 mg/½ cup)
7. Strawberries (52 mg/ ½ cup)
8. Brussels Sprouts (38-52 mg/ 4 sprouts)

*Keep in mind – vitamin C is destroyed by heat. So it is best to consume vitamin C-rich foods raw if possible

If you’re choosing a supplemental form of vitamin C, it’s best to go with a time-released supplement since vitamin C is rapid and short acting. Alternatively, you can break up the dose throughout the day (for example, 500 mg in the morning and 500 mg in the afternoon or evening) to provide a similar effect.

In summary – most fruits and vegetables contain some vitamin C. Shoot for 4 cups of vegetables per day (keeping in mind that some of the vitamin C content may be altered by heat) and 2 servings of fruit per day. If you’re feeling overly stressed, it would not hurt to try a supplement.

Next up is B vitamins

The superstar B vitamins we will talk about here are: vitamin B1, B2, B3, B5, B6, B12 and folate.

The importance of vitamin B6, B12 and folate is linked to their ability to lower blood levels of homocystine. Homocysteine is an amino acid and is released into the blood when protein is broken down. When homocystiene is present in high concentrations (normal range is 5 to 15µmol/L) it has been linked to an increased risk of heart attacks and stroke. High levels of homocysteine are also linked to Alzheimer’s, dementia, declining memory, poor concentration and lowered mood.

One double blind, randomized placebo-controlled study (the gold standard for all scientific studies) showed improvements in anxiety, depression and overall mental health in subjects after 60 day treatment with a vitamin B complex supplement containing whole-food nutrients.

Now that we know how useful these B vitamins can be, let’s take a look at where we can get them in our diet.

Vitamin B1 (Thiamin)

Some of the most nutrient dense food sources of vitamin B1 (in descending order) include:

1. Pork, various cuts, cooked (0.36-1.05 mg/2 ½ oz)
2. Tuna, yellowfin/albacore, cooked (0.38 mg/2 ½ oz)
3. Trout, (0.11-0.32 mg/ 2 ½ oz)
4. Lentils, cooked (0.25-0.28 mg/ ¾ cup)
5. Salmon, cooked (0.21-0.26 mg/ 2 ½ oz)
6. Green peas, cooked (0.22-0.24 mg/ ½ cup)

Vitamin B2 (Riboflavin)

Some of the most nutrient dense food sources of vitamin B2 (in descending order) include:

1. Liver (chicken, turkey, pork, beef), cooked (1.6-2.7 mg/2 ½ oz)
2. Mushrooms (white, portabello, crimini), raw or cooked (0.2-0.6 mg/ ½ cup)
3. Egg, cooked (0.4-0.5/ 2 large)
4. Milk (0.4-0.5 mg/1 cup)
5. Cottage cheese (0.4-0.5 mg/1 cup)
6. Salmon, cooked (0.4 mg/ 2 ½ oz)
7. Mackerel, cooked (0.3-0.4 mg/2 ½ oz)

Vitamin B3 (Niacin)

Some of the most nutrient dense food sources of vitamin B3 (in descending order) include:

1. Salmon, cooked or canned (11-17 NE/2 ½ oz)
2. Liver (beef, pork, chicken, turkey), cooked (10-17 NE/2 ½ oz)
3. Tuna, cooked or canned (12-18 NE/2 ½ oz)
4. Chicken (various cuts), cooked (8-15 NE/2 ½ oz)
5. Mackerel, cooked (7-12 NE/2 ½ oz)
6. Pork, beef, lamb, various cuts (6-14 NE/2 ½ oz)
7. Turkey, various cuts, cooked (6-9 NE/2 ½ oz)
8. Mushroom, portabello (6 NE/ ½ cup)
9. Cottage cheese (5-6 NE/1 cup)

Vitamin B5 (Pantothenic acid)

As a dietary supplement, 5-10 mg pantothenic acid has been used.

Limited data is available on the pantothenic acid content of foods, but chicken, beef, potatoes, tomato products, liver, kidney, egg yolk, and broccoli are reported to be among the major nutrient dense sources.

Various processing methods, including freezing and canning of vegetables, fish, meat and dairy products, as well as refining of grains, have been reported to reduce the pantothenic acid content of foods.

Vitamin B6

Some of the most nutrient dense food sources of vitamin B6 (in descending order) include:

1. Chickpeas, cooked (0.84 mg/ ¾ cup)
2. Organ meats (liver, kidney, giblets) (12-64 mg/ 2 ½ oz)
3. Salmon, wild, cooked (0.61-0.71 mg/2 ½ oz)
4. Potato, cooked with skin (0.37-0.60 mg/ 1 medium)
5. Pork, cooked (0.24-0.5 mg/2 ½ oz)
6. Chicken, cooked (0.25-0.48 mg/ 2 ½ oz)
7. Sweet potato, cooked with skin (0.33 mg/ 1 medium)

 Vitamin B12

Some of the most nutrient dense food sources of vitamin B12 (in descending order) include:

1. Organ meats (liver, kidney, giblets) (12.6-64.3 mcg/2 ½ oz)
2. Mackerel (13.5-14.3 mcg/2 ½ oz)
3. Tuna, Bluefin (8.2-9.3 mcg/2 ½ oz)
4. Salmon, sockeye (4.4 mcg/2 ½ oz)
5. Ground beef, cooked (2.4-2.7 mcg/2 ½ oz)
6. Egg (1.5-1.6 mcg/2 large)
7. Milk (1.2-1.4 mcg/1 cup)
8. Pork, various cuts (0.8-1.1 mcg/2 ½ oz)

Folate

Some of the most nutrient dense food sources of folate (in descending order) include:

1. Organ meats, liver, cooked (122-518 mcg/ 2 ½ oz)
2. Lentils, cooked (265 mcg/ ¾ cup)
3. Peas (chickpeas, black-eyed) cooked (138-263 mcg/ ¾ cup)
4. Beans (pink, pinto, navy, black, white, kidney, great northern), cooked (157-218 mcg/ ¾ cup)
5. Spinach, cooked (121-139 mcg/ ½ cup)
6. Artichoke, cooked (79-106 mcg/ ½ cup)
7. Broccoli, cooked (89 mcg/ ½ cup)

In summary - organ meat is a nutritional powerhouse. However, organ meat may not be the most popular food choice in your home. So, a close runner up is salmon! To get those B vitamins in and an extra punch of omega 3 fats (we will talk more about these later) try eating wild Pacific sockeye salmon at least 3-4 times per week.

So how exactly can we apply what we’ve learned to our daily lives? The next time we are feeling stressed or anticipate a stressful week or month, instead of reaching for that cliché pint of Ben & Jerry’s or a Xanax, whip up a delicious anti-stress meal full of these powerful vitamins.

Food as Medicine Quick Anti-Stress Lunch

Ingredients

5 ounces cooked wild Pacific Sockeye Salmon, chopped into small pieces

1 cup of sliced peppers, diced

¼ cup of shelled sunflower seeds

3 cups of fresh spinach

Dressing

½ cup of balsamic vinegar

¼ cup of maple syrup

2 teaspoons of Dijon mustard

1 cup of extra virgin olive oil

salt and pepper to taste

Instructions

Blend all ingredients for dressing in a blender or with a whisk.

Combine peppers and spinach in a large bowl and top with salmon and sunflower seeds.

Add 2 tablespoons of prepared dressing and toss the salad.

Eat and be merry 

Yours in health,

Kristin

Sources

Food Sources of Folate. (2015) Available at: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Folate.aspx

Food Sources of Niacin. Available at: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Niacin.aspx

Food Sources of Thiamin. Available at: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Thiamin-(Vitamin-B1).aspx

Food Sources of Vitamin B6. Available at: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-B6-(Pyridoxine).aspx

Food Sources of Vitamin B12. (2015) Available at: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-B12.aspx

Lewis et al. (2013). The Effect of Methylated Vitamin B Complex on Depressive and Anxiety Symptoms and Quality of Life in Adults with Depression. ISRN Psychiatry.

Oliveira et al. (2015). Effects of oral vitamin C supplementation on anxiety in students: a double-blind, randomized placebo-controlled trial. Pakistan Journal of Biological Sciences. 18(1) 11-18.

Pantothenic acid and biotic. Available at: https://www.nlm.nih.gov/medlineplus/ency/article/002410.htm

Weil, Andrew (2015). Elevated Homocysteine. Available at: http://www.drweil.com/drw/u/ART03423/Elevated-Homocysteine.html

These energy bites are by far one of the quickest, tastiest snack recipes I use. You don't need any additional equipment - simply a bowl, a spoon and a few measuring cups! These are a great snack to prepare and have in the fridge or freezer for a healthier alternative to any traditional granola bar for yourself and your family.

Do you think this recipe looks delicious? Check out my FREE 7-day weight loss meal plan containing lots of other TASTY recipes to help get you to your goal weight without sacrificing flavor! 

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Tacos were my absolute favourite food growing up. However, it wasn't until I had finished 5 years of nutrition schooling/interning that I had taken the time to read the back of that little package. After seeing such a huge list of unnecessary ingredients, such as "corn maltodextrin", "sugar", "caramel colour", "hydrolyzed soya and corn protein" (in taco seasoning, really?) the quest for finding a delicious taco seasoning recipe was on.

I recommend making this seasoning in a larger batch and storing it in a spice shaker for easy use. Remember - eating is not about perfection but if we can make these simple substitutions (which taste just as delicious!) then we are definitely on the road to a healthier life. 

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A busy schedule has made my slow cooker my most used kitchen tool. I love this dish because I can chop up all of the ingredients, throw them into one pot and in 8 hours have a delicious meal ready to eat when I get home from work. What else I love about this recipe is that although it calls for a lot of spices, almost all of them are in your spice rack - therefore, you don't need to spend $30 on single spices just for one recipe, chances are you've already got them!

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This delicious pork dish can be thrown into the slow cooker in the evening and ready to be packed in your lunch the next morning. The sweetness from the peppers and maple syrup create the perfect mixture of flavours. Throw these ingredients in the crock pot and don't worry about dirtying too many dishes or waiting hours for it to be ready. Put everything together Sunday evening and have lunches prepared for the entire week!

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Welcome back for part 2 of Choosing a Prenatal Supplement (you can read part one here)! In this post we will finish our discussion on prenatal supplement components and what to look for when selecting this important multivitamin from store shelves!

Omega 3

When looking for an omega 3 supplement, you want to make sure it contains two different omega 3 fatty acids: DHA (docosahexaenoic acid) and EPA (eicosopentaenoic acid). DHA is critical for fetal brain development. A pregnant woman’s body will transfer all of the DHA possible across the placenta to the fetus even if this means depleting the mother’s stores entirely. EPA is important in helping to prevent postpartum depression. Finally, omega 3 supplements have been shown to extend gestation and increase birth weight.

In randomized trials using a DHA supplement versus a placebo, the supplement improved infants’ visual acuity and growth as well as helped prevent maternal depression (Maizes, 2013)

When looking at the label, check to see that the fish oil is molecularly distilled, which means that heavy metal and polychlorinated biphenyl (PCB) contaminants that are present in many fish are removed. Look for a supplement with DHA and EPA adding up to 1000 mg and take with the largest meal of the day.

Nutrient dense food sources of DHA and EPA: mackerel, herring, salmon (wild pacific sockeye salmon is best), sardines, trout.

Don’t be fooled by foods such as ground flaxseed, walnuts, chia seeds, and flaxseed oil as being a good source of omega 3. These foods contain the form of omega 3 known as ALA (alpha-linolenic acid), which must be converted in the body into DHA and EPA to have the benefits listed above. Unfortunately, the conversion rate from ALA to DHA/EPA is believed by researchers to be less than 1% in healthy individuals.

A Canadian survey of 176 pregnant women revealed that while 90 percent were taking multivitamins, none were taking the vitamins with omega 3, and only 11 percent were taking separate omega 3 supplements (Maizes, 2013)

Vitamin D

A large percentage of women living in northern latitudes have low vitamin D status, this is a nutrient of significant importance. See my post on vitamin D here for food sources and additional information on the importance of the sunshine vitamin.

There is evidence in animal studies and some from human trials that fertility is impaired if the mother has a low vitamin D level. She will have a harder time getting pregnant and once pregnant, she will have an increased risk of preeclampsia and gestational diabetes (Maizes, 2013)

The Institute of Medicine considers vitamin D doses of up to 4,000 IU/day to be safe. My recommendation to clients is to get his/her vitamin D levels checked based on a supplement dosage of 1000-2000 IU/day and then have levels checked once every 6-12 months after until consistently in the normal range.

It is worth noting that many multivitamins, including prenatal multivitamins, only contain 200 IU of vitamin D. If you already have an inadequate vitamin D status (anything less than 50 ng/L according to the vitamin D council) than 200 IU/day is unlikely to correct this inadequacy.

Nutrient dense food sources of vitamin D: milk, yogurt, egg yolk, salmon, mackerel, herring, trout.

Calcium

Calcium is needed during pregnancy to help with baby’s bone development (particularly in the third trimester) and to keep mother’s bones strong during this time as well. Women need 1,000-1,300 mg of calcium during pregnancy and breastfeeding. I suggest focusing on food first for calcium however, many women struggle to get in enough calcium to meet pregnancy and post-partum needs. If choosing to supplement, it is recommended to split up calcium supplements because we cannot absorb more than approximately 500 mg of calcium at one time.

Nutrient dense food sources of calcium: green vegetables, milk products, salmon, sardines.

Vitamin E

Pregnant women use vitamin E for preventing complications in late in pregnancy due to high blood pressure.

Check the label on your prenatal multivitamin for dl alpha tocopherol. Dl alpha tocopherol is the synthetic form of vitamin E and indicates that the product is poor. What you should see is d-alpha tocopherol or even better, 200-400 IU of mixed tocopherols and tocotrienols. Synthetic forms of vitamin E are generally derived from petroleum products and are not as bioavailable as natural vitamin E.

Vitamin B12

Women at particular risk of low vitamin B12 levels include: vegan or strict vegetarians, women taking proton pump inhibitors or other acid blockers (think TUMS, Rolaids, etc.) or have been on the birth control pill for several years. Women with type 2 diabetes mellitus or polycystic ovarian syndrome who are prescribed metformin are also at risk of low vitamin B12 levels, due to the depletion that this drug causes.

Vitamin B12 is essential during pregnancy for DNA synthesis and low levels of this vitamin increases risks of repeated miscarriage and birth defects.

The recommended daily intake of vitamin B12 is 2.4 mcg during perception and 2.6 mcg during pregnancy. You may notice that many vitamin B12 supplements on store shelves are quite high in comparison to the recommended dietary allowance. This is due to the fact that absorption of 100% of what is in the supplement does not occur. For example, a supplement with 1,000 mcg of oral vitamin B12 leads to absorption of about 20 mcg.

Nutrient dense food sources of vitamin B12: animal meat (particularly organ meat), fish, milk products and fortified almond milk, nutritional yeast.

Additional vitamins and trace minerals
Trace minerals in a multivitamin should include copper, zinc, magnesium, potassium, and calcium.

Just remember: taking a supplement never takes the place of consuming nutrient dense foods. Think of a supplement as what it is - a supplement to your currently awesome, nutrient dense diet. 

Until next time nutrient seekers..

Yours in health,

Kristin

Sources

https://umm.edu/health/medical/altmed/supplement/alphalinolenic-acid

https://www.vitamindcouncil.org/about-vitamin-d/testing-for-vitamin-d/

http://healthybabycode.com/why-you-cant-get-vitamin-a-from-eating-vegetables

http://www.drweil.com/drw/u/ART02809/vitamin-b9-folate.html

Maizes V (2013). Be fruitful: the essential guide to maximizing fertility and giving birth to a healthy child.

Okay so it's only November, but getting into the spirit of the holiday season I decided to try out a new stuffing recipe modified slightly from the amazing Juli Bauer's recipe (you can read the original recipe here). This stuffing is a meal all in itself, so you don't have to wait until the holidays to whip up this delicious blend of warm flavours! 

This recipe is egg-, nightshade-, gluten-, dairy-free but it does contain nuts (which could be omitted for AIP followers). 

Side note: Please forgive the photo - this stuffing was too good [and my husband was too hungry] to take the time to plate it nicely 🙂

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