So many of us pop anti-inflammatory drugs like Advil and Tylenol on a daily basis but what if the true solution was sitting in our fridge? If you suffer from achy joints, arthritis or frequent headaches this post is especially important for you!

We often think of inflammation as only occurring when we have an injury or arthritis but most of us are walking around with low-grade inflammation all the time. Inflammation occurs when our immune system attacks what it determines as foreign invaders in our body. This inflammation should only last a short period of time and then our body should return to normal, however because of our diet and lifestyle habits sometimes this inflammation does not go away.

Chronic inflammation is the building block of many chronic diseases including type 2 diabetes, cancer, heart disease and autoimmune conditions.

 

Foods That Promote Inflammation In Our Bodies

 

Sugar

This one probably doesn't come as much of a shocker. Sugar comes in many different forms and can be called so many different names but the sugar that I am talking about here is the white, refined sugar that is added to the foods we eat. The best way to limit or avoid added sugar in foods is to read the ingredient list. There will be naturally occurring sugars in fruits, vegetables and dairy products so sometimes just looking at the nutrition facts label will not allows us to determine whether or not a food contains added sugar or if the sugar on the label is simply from the fruits, vegetables or dairy products that the food contains.

 

The many names of sugar

If you remember from my previous post on reducing sugar intake, there are many “code names” often used by food manufacturers to “trick” consumers into thinking the sugar that their product contains is “healthy” or that there is no added sugar at all.

Here are some of the names that are often used for sugar. Keep these names in mind when you’re reading ingredient lists.

Agave nectar, molasses, cane sugar, confectioner’s sugar, date sugar, diastatic malt, florida crystals, galactose, golden syrup, icing sugar, maltodextrin, muscovado, refiner’s syrup, barbados sugar, brown sugar, caramel, corn syrup, demerara sugar, diatase, fructose, glucose, grape sugar, invert sugar, maltose, raw organic sugar, rice syrup, treacle, barley malt, buttered syrup, carob syrup, corn syrup solids, dextren, ethyl maltol, fruit juice, glucose solids, high-fructose corn syrup, maple syrup, panocha, sorghum syrup, turbinado sugar, beet sugar, cane juice crystals, castor sugar, crystalline fructose, dextrose, evaporated cane juice, fruit juice concentrate, golden sugar, honey, malt syrup, molasses, raw sugar, sucrose, yellow sugar

 

Trans fats 

Trans fats are the man made fats that use to be more frequently used in processed foods. Luckily, trans fats are now considered by the FDA to be harmful to our health and therefore they have been removed from many of our food products.

 

Damaged Fats

Make sure you’re using the right oils for cooking and that you’re using a good QUALITY omega-3 supplement if you're not consuming enough from fatty, cold water fish. When we consume damaged fat it causes inflammation in the body (this includes omega-3 supplements). Recent research has shown that 4 out of 7 omega-3 supplements sold in Canada contained damaged fats. This is why it is critical to ensure that your supplements come from a reputable company whose supplements are undergoing regular testing (preferably by a third party). 

 

Underlying Food Sensitivities

This is one of the major causes of inflammation I see with my clients. This inflammation usually manifests itself as achy joints and headaches and the biggest food culprits are typically gluten and dairy. If you try removing the foods that contribute to inflammation in the body and increase your intake of anti-inflammatory foods but still experience some symptoms of inflammation I recommend eliminating foods containing gluten and dairy for two weeks and reassess how you feel.

 

Foods That Reduce Inflammation In Our Bodies

 

Tomatoes

Tomatoes contain something called lycopene. Lycopene is a powerful antioxidant meaning it has the ability to combat free radicals in the body which otherwise would cause damage to other cells in our body. Food fact: the bioavailability of nutrients in most foods decreases when cooked (think: vitamin C is damaged by heat); however for tomatoes it is the opposite. When we cook tomatoes the bioavailability of lycopene actually increases.

 

Omega-3 Fats

Food sources of omega-3 fats include fatty fish (salmon, mackerel, trout, sardines, tuna, herring), walnuts, flaxseed, pumpkin seeds and chia seeds to name a few.

As we’ve discussed in a previous post, balancing the ratio of omega-6 fats and omega-3 fats in our diet is key. Omega-6 fats are pro-inflammatory fats and omega-3 fats are anti-inflammatory fats. The ideal ratio of omega-3 to omega-6 fats in our body is between 1:1 and 4:1. This ratio should keep us in an anti-inflammatory state and will help to prevent some of the chronic diseases listed above. However, most of us are walking around with an omega 3:omega 6 ratio of 1:15 meaning we are dealing with low-grade inflammation all of the time. This type of chronic inflammation puts us at higher risk of developing unwanted disease.

Chia seeds have been very popular in the media today and for good reason – this little seed is a nutritional powerhouse. Chia seeds contain the plant form of omega-3 fats and they are a great source of antioxidants. Flaxseeds, pumpkin seeds, chia seeds and walnuts contain the omega-3 fat called alpha-linolenic acid (ALA) that is converted into the useable fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Unfortunately, the conversion of ALA to EPA and DHA is estimated to be less than 5% in healthy individuals. Food fact: Flaxseeds MUST be ground in order to digest and absorb any of the healthy fats. The oil in flaxseeds is easily damaged by heat, air and light. I recommend storing ground flaxseed in an airtight container in the refrigerator.

Recommended daily intake: In general, 1-3 grams of good quality omega-3 fatty acids per day is a good starting place (3 ounces of wild salmon delivers about 2 grams of omega-3 fat). According to American Family Physician omega-3 doses of 3 grams or more per day has been found effective at reducing morning stiffness and the number of joints that are tender or swollen in individuals with rheumatoid arthritis. Remember - choose a high quality omega-3 supplement to avoid the inflammation-causing side effect of consuming damaged fats. I like the brand NutraSea and recommend it regularly to my clients. 

 

Anthocyanins

Don’t fear the long word – anthocyanins are water-soluble flavonoids pigments that give the bright red-orange to blue-violet colors to fruits and vegetables. Research suggests that the health benefits of anthocyanins goes beyond the fact that they contain a significant amount of antioxidants and that some unidentified chemical properties make them potent anti-inflammatory foods (1).

Anthocyanin-rich fruits and vegetables include berries, red and purple grapes, cherries, red wine, eggplant, blood oranges, black plumbs and red cabbage.

Food fact: Red wines are higher in antioxidants (anthocyanins) than white wines because the anthocyanin is mostly found in the skin of the grape, which is used in the fermentation process when making red wine but not when making white.

 

Spice Up Your Life

Some of the most potent anti-inflammatory spices include turmeric, cinnamon, cayenne, black pepper and ginger. These spices have been used in ancient times as medicine for reducing inflammation and preventing illness. The research is not strong enough right now to suggest dosage recommendations so for right now just keep these spices on hand as easy additions to any meal! Food fact: When using turmeric for it's anti-inflammatory properties, add black pepper as well to increase absorption.

Do you have any other tips or tricks you use to combat inflammation naturally? Share them in the comments below.

Thanks so much for reading!

 

Yours in Health,

Kristin

 

Earlier this week we talked about using food as medicine to help decrease feelings of anxiety and depression (see that post here). Today we will continue the discussion by touching on foods that can increase anxiety/depression and lifestyle changes we can make to help decrease these feelings. Remember, food affects SO much more than we often give it credit for. We can become overly reliant on medications to "cure" us of these ailments but looking to diet and lifestyle FIRST is always going to be our best bet. 

Foods that can increase Anxiety

Caffeine

Caffeine has been shown to decrease levels of serotonin in the brain, causing us to become irritable and depressed. If that wasn’t enough, caffeine can also disrupt our sleep cycles, putting more stress on the body and affecting our gut bacteria balance.

Caffeine is also a diuretic, meaning it causes more frequent urination and as a result, we can become dehydrated. Dehydration, no matter how little, can cause depression so it is important to ensure we maintain a good hydration status.

Refined Sugar

Not only does refined sugar affect our balance of good and bad bacteria in the gut but it also causes our blood sugar levels to look like a roller coaster with high highs and low lows. Refined sugar is absorbed quickly into the blood stream and causes a temporary surge in energy levels by elevating our blood sugar. Remember: what goes up comes down just as fast and we are left feeling fatigued and irritable.

Alcohol

When we are anxious it can seem as though alcohol eases stress but unfortunately this is not the case long term. Alcohol is a depressant as well as a diuretic, which makes it a double whammy on our mood.

Tip: If you are drinking, be sure to stay well hydrated and consume lots of foods containing B vitamins (see here for my post on B vitamins) to help combat the negative effects of alcohol consumption on mood. Drinking alcohol leaches B vitamins from our body and they come out in our urine. To help prevent low levels of B vitamins in the body, be sure to replenish regularly using good food sources.

Lifestyle Changes to Help Decrease Anxiety/Depression

 

Lux Lighting

Exposure to bright light has the ability to increase our serotonin levels without using any drugs. This is especially useful in people who live with Seasonal Affective Disorder (which is defined as "depression associated with late autumn and winter and thought to be caused by a lack of light").

"Bright light works by stimulating cells in the retina that connect to the hypothalamus, a part of the brain that helps control circadian rhythms. Activating the hypothalamus at a certain time every day can restore a normal circadian rhythm and thus banish seasonal symptoms.

Light therapy entails sitting close to a special “light box” for 30 minutes a day, usually as soon after waking up as possible. These boxes provide 10,000 lux (“lux” is a measure of light intensity). That’s about 100 times brighter than usual indoor lighting; a bright sunny day is 50,000 lux or more. You need to have your eyes open, but don’t look at the light. Many people use the time to read a newspaper, book, or magazine, or catch up on work.” (1)

Check out this link for some light box devices that you can incorporate into your day from October to April when the amount of daylight we are exposed to is diminished significantly.

Exercise

Exercise is probably one of the last things you want to do when you’re feeling anxious or depressed however 15 to 20 minutes of moderate exercise (think: dancing to the radio or going for a walk) can do wonders for mood enhancement.

Challenge

I challenge you all this week to give up white refined starches (white bread, pasta, rice, cookies, cakes, etc.) and perform 15 minutes of walking daily. Doing this will help to stabilize your blood sugar levels and prevent those highs and lows that we can experience when we consume simple carbohydrates and live a sedentary life.

If you decide to adopt these two changes, at the end of the week I want you to take note of how you’re feeling. This is a very valuable challenge, especially at this time of year, as Canadian and Northern U.S. winters can be long and dark.

This concludes Part 2. I hope you've found these tips helpful and you are able to apply them to your day-to-day life. 

Remember, if you've found this information useful, I would SO appreciate a share on social media. Please see the Facebook, Twitter and Pinterest links at the top of each article. 

Thanks so much again for reading!

 

Yours in Health,

Kristin

These ribs have got to be the BEST ribs I've ever made - they fall off the bone and are absolutely delicious! One of the greatest things about this recipe is that it contains NO store bought BBQ sauce or ketchup (which we all know - many brands contain a lot of added sugar or even worse - high fructose corn syrup). Throw these in your slow cooker this weekend - you will not be disappointed! 

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When you're looking for a decadent dessert to prepare for your next dinner party I suggest giving this pudding a try! Feel free to spice this pudding up however you'd like - adding nuts, coconut or dark chocolate chips for a simple twist. This pudding is fantastic because it contains NO refined sugar and contains lots of healthy fats from the avocado and nut butter. This treat will keep you satisfied much longer than the traditional sugar-laden chocolate pudding. Enjoy! 

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On Tuesday we talked about the types of hunger and the first 3 tips for eating mindfully. Today we will continue the discussion and finish with the remaining 5 tips. If you remember from Part 1, eating mindfully does not have to be a complex concept and simply by taking the time to focus on our hunger levels and what we're eating we can really begin to understand the whole eat when you're hungry, stop when you're full concept. 

4. Portion Distortion

We’ve all seen those comparison shots of plate sizes from the 1950s versus plate sizes now (but just incase you haven't, see here). We know that portion sizes in both restaurants and at home have gotten much bigger in the past 50 years but did you know that by eating on smaller dishes we can actually feel just as full even if we're eating less? I challenge you to eat your main meals off of lunch-sized plates rather than the oversized dinner plates. The psychological impact of looking at a plate that appears fuller will make us feel more satisfied than eating the same amount of food on an oversized plate.

5. Eat From A Plate/Bowl

Eating from a box or a bag is a definite no-no if we are trying to eat mindfully. When we eat from a box or a bag we have no concept of how much we are truly eating and often will continue to eat until the box or bag is empty. I recommend putting a serving of the food you're eating onto a plate or into a bowl and return the package to the fridge or pantry before you begin eating.  Don't leave the bag or package on the counter either - it is too accessible. There is a lot of thought that has to go into getting up from the table (where you should be eating) and getting the bag back out again. Within this time frame you will have more opportunity to ask yourself if you're truly hungry.

6. Put Down Your Weapon

Next time you’re eating a meal, make a conscious effort to put down your fork or spoon between each bite. By actively putting down your spoon or fork you are forced to slow down. It’s true that it takes approximately 20 minutes for our bodies to recognize that we are feeling satisfied from the food we’re eating so by increasing the amount of time it takes for us to finish our meal we are less likely to go back for a second helping of dinner or indulge in a sweet treat after our meal.

7. Revoke Your Membership From The “Clean Your Plate” Club

This is a trap that so many of us fall into. We fill our plate or are served food and we feel satisfied before the food is gone however we continue to eat until our plate is cleaned. Even if we know we have eaten enough food we will continue to eat until all of the food put in front of us is gone. In order to get away from this bad habit, that most of the time was developed at a young age, we need to become okay with packing food up for a later time. This even applies to the three leftover bites that we know we didn’t need. Give yourself permission to be finished eating even if you have food remaining on your plate. I hear this a lot from my clients regarding leftover holiday treats/birthday cake/Halloween candy/etc. They will have leftover Christmas cookies made by a loved one that are full of processed sugar and they refuse to throw them away because it is "wasteful". We need to think of this - foods that provide us with no real nutritional benefit are garbage if it goes into our mouths and garbage if it goes into the garbage can. You would be doing starving children a disservice by feeding them sugar-filled processed foods - so why should we keep them sitting on our counter tempting us for the next month? 

8. Chew, Chew, Chew

How many times do you chew your food before swallowing? Crazy question, right? What if you thought about the number of times you chew before swallowing at each meal? This will force you to slow down and will also help with the digestive process. Remember, digestion starts in the mouth and chewing your food well will allow your body to extract more nutrients from your food and will also make it less likely that you will experience cramps, bloating or indigestion from a meal. Not only will chewing your food more be better for digestion but we also have to remember that our taste buds are located in our mouth, so it is when we are chewing that we get to experience the wonderful flavor that our food provides us with. I recommend shooting for chewing food as close to 30 times as you possibly can.

This rounds up the 8 tips for increasing mindfulness while you're eating. Select one or more of the above tips and give them a try this week. Did you notice a difference? Leave your comments or questions below 🙂

 

Yours in Health,

Kristin

*Note: If you feel like you would benefit a program targeted at understanding why you crave the foods you do, check out a Craving Change™ facilitator near you.      

Do you find yourself bored of the same old snacks everyday? Do you find yourself reaching for the candy dish or hitting up the vending machine just for some variety? Does your lonely snack of just an apple leave you hungrier than you were before your snack? This may sound like an infomercial but I have some great options for you!

 

Below I’ve outlined some tasty alternatives for traditional snack foods that are sure to spice up your day and get you excited about your snacks again. These snacks not only have great flavour but they contain a perfect balance of macronutrients (read more about balancing your blood sugar through snacks here). All of these snacks take minimal time to assemble and by preparing several of these recipes ahead of time you will be sure to stick to your nutrition plan this week (remember - it's when we allow ourselves to get too hungry or our blood sugar levels get too low that we don't make the best nutrition choices)!

Curry Roasted Pumpkin Seeds

During the winter months getting enough zinc is important in helping to boost our immune system. Try this recipe to get a great source of zinc and a hit of protein at snack time.

Ingredients

1 cup of pumpkin seeds

2 teaspoons of olive oil

2 teaspoons of curry powder

1/2 teaspoon of salt

 

Preparation

Preheat oven to 300F.

Coat pumpkin seeds with oil then toss with curry powder and salt.

Roast seeds on a baking sheet for 20 minutes.

I recommend a 1 ounce serving of pumpkin seeds served with 1 apple.

 

Sesame Popcorn

Ingredients

1/4 cup unpopped popcorn kernels

1 tablespoon of coconut oil or butter (for popping on the stove) - omit if you have an air popper

2 teaspoons of sesame oil

1/2 teaspoon of sesame seeds (optional)

 

Preparation

Pop kernels in a stock pot over the stove with coconut oil/butter. 

Once popped, remove from stock pot and toss popcorn with sesame oil and sesame seeds.

I recommend using a stockpot and some coconut oil or butter on the stove to make popcorn. Check out this YouTube video to guide you through making your own popcorn at home.

Health tip: I recommend avoiding the store bought microwave popcorn (even SmartPop or one of those “healthier” varieties). The lining of those microwave popcorn bags (perfluorooctanoic acid, also known as C8) is made of the same ingredients used in Teflon pans.

 

As stated by Dr. Andrew Weil

 

In June 2005, a scientific advisory panel to the U.S. Environmental Protection Agency (EPA) identified PFOA as a "likely carcinogen" but drew no conclusions as to whether products made with it pose a cancer risk to humans. However, animal studies have identified four types of tumors in rats and mice exposed to PFOA.

While scientific studies have not established a link between microwave popcorn bags and other products containing trace amounts of PFOA to increases in cancer in humans, the chemical has been shown to cause cancer and birth defects in animals, and it is so pervasive that it's detectable in the blood of 95 percent of Americans.

 

Chia Pudding

Ingredients

½ cup chia seeds

2 cup almond milk

1 tbsp maple syrup

4 tbsp raisins

 

Preparation

Combine all ingredients into 4 - 4 ounce or 8 ounce mason jars (or small glass storage containers)

Stir well and let sit overnight.

Leave jars in the fridge for quick grab-and-go snacks for the week.

 

Nut and Dark Chocolate Balls

Ingredients

1/4 cup of unsalted almonds

1 ounce of dark chocolate (70-80 percent cocoa), melted in microwave or double boiler

1/2 tablespoon of dried cranberries or cherries

1/8 teaspoon of Himalayan sea salt

 

Preparation

In a bowl, mix together almonds and melted dark chocolate.

Drop mixture onto wax paper.

Refrigerate until set. 

Recipe makes 1 serving.

I recommend tripling or quadrupling this recipe to make 3 or 4 servings at one time.

 

Chocolate Avocado Pudding

Ingredients

1 ripe avocado, cubed

2 tbsp cocoa powder

2 tbsp maple syrup

3 tbsp unsweetened almond milk

1 tsp vanilla extract

1 cup fresh berries

 

Preparation

Place avocado in a blender or food processor and blend until smooth.

Add the remaining ingredients except the berries.

Serve topped with fresh berries.

May be kept refrigerated for one day until needed. Recipe makes 2 servings.

 

Hopefully these recipes help to spice up your menu plan this week! Do you have other grab-and-go recipes that you love? Share them in the comments below! 

 

Yours in Health,

Kristin

 

Stable blood sugar levels are important for everyone, not just people with diabetes. When our blood sugar levels are stable, we have stable energy, stable moods and our hunger remains under control. We’ve all had that feeling before, we have a sugary treat and feel a burst of energy but then before we know it we are feeling tired, hungry or irritable (sometimes all three at once – yikes!) What if I told you that you could prevent (or at least mitigate) these feelings just by combining your foods appropriately?

Glycemic Index

This term may be new to many of you – the glycemic index refers to the measure of how foods affect your blood sugar and insulin levels. Foods with a high glycemic index will affect your blood sugar and insulin levels more than foods with a low glycemic index.

When we are looking at the glycemic index of different foods, we see that foods are rated on a scale of 0-100. Pure glucose is given a glycemic index of 100 and all other foods are rated in relation to pure glucose. Since foods made up of only fat and/or protein don’t affect blood sugar levels (because only carbohydrate-containing foods affect our blood sugar) they would automatically receive a rating of 0.

High Glycemic Index Rating: 70+

Moderate Glycemic Index Rating: 56-69

Low Glycemic Index Rating: 55 or less

Glycemic Index Rating of Common Foods

Let’s begin by discussing which foods have the biggest impact on our blood sugar levels. Foods that likely comes to mind are candies, cookies, and chocolates. These foods absolutely have an impact on our blood sugar and insulin levels but other foods that also our impact blood sugar and insulin levels include fruits, vegetables (some more than others), grain products and dairy products. We don’t often think of foods other than indulgent sweet foods as having a significant impact on our blood sugar levels but remember, natural sugar, added sugar and starch breakdown the same way in the body once they are consumed.

Let’s look at some of the numbers:

Grapes - 59

Carrots - 35

Potatoes - 82

Yam - 52 

Green peas - 51

Fruit Roll-Ups - 99

You can see a more comprehensive list here.

Glycemic Load

In order to understand the glycemic load we need to have a good understanding of the glycemic index. So now that we’ve discussed the glycemic index and how different foods affect our blood sugar levels, let’s dive a little deeper and talk about the glycemic load.

The glycemic load is calculated by dividing the glycemic index rating by 100 and multiplying this number by the number of grams of available carbohydrate in the food (the amount of available carbohydrate is found by taking the total number of carbohydrates minus the number of grams of fibre). In simpler terms, glycemic load takes into account how much of a food we will actually consume. Let’s use watermelon for example; the glycemic index of watermelon is 72, which is high. However, the glycemic load of watermelon is only 7, which is low. Why is this? Well, if we eat the whole watermelon (approximately 5 cups), yes our blood sugar and insulin levels are going to be impacted significantly, but if we eat a cup of cut up watermelon (an appropriate serving size) it is not going to have a huge impact on our blood sugar and insulin levels. Make sense?

High Glycemic Load Rating: 20+

Moderate Glycemic Load Rating: 11-19

Low Glycemic Load Rating: 10 or less

Now let’s discuss the components of food that can fight the blood sugar spike caused by simple carbohydrates (sugars) – protein, fat and fibre.

An easy comparison to make would be to compare fruit juice versus a piece of whole fruit. The glycemic index and glycemic load of orange juice versus a whole orange is 50 and 40 respectively. The major difference between fruit juice and a piece of whole fruit is the amount of fibre each contains. One cup of 100% real orange juice contains 0 grams of fibre, whereas a whole orange contains an average of 3 grams.

So what does this tell us? Fibre reduces the glycemic index and glycemic load of a food.

Let’s use yogurt as our second example. The glycemic index and glycemic load of regular plain yogurt is 14 and the glycemic index and glycemic load of plain Greek yogurt is 5. The major difference between these two types of yogurt is the amount of protein they contain.

From this example we can see that protein reduces the glycemic index and glycemic load of a food.

For our last example we will use a slightly different comparison – fruit juice versus a chocolate bar. I use this example because I have heard from many diabetic clients over the past few years that often times they will keep a chocolate bar on hand to help bring their blood sugar up if they are having a low. When I suggest against using a chocolate bar I get the same question, “but one chocolate bar contains ___ grams of sugar, shouldn’t this help bring my blood sugar up quickly?” If we are trying to bring our blood sugar up as quickly as possible (which is only really necessary for diabetics experiencing a low blood sugar level and for athletes manipulating their blood sugar prior to or during an event) we want to have as little fat in the food/meal as possible because fat, like fibre and protein, also slows down the release of sugar into our bloodstream.

In summary, protein, fat and fibre all slow down the release of sugar from food into our bloodstream and therefore reduce the insulin response that these foods cause the body to have.

How can we reduce the impact of food on our blood sugar levels?

This is easy and once you start implementing these rules you will notice a huge difference in your energy, mood and hunger levels throughout the day.

At a meal, be sure to have a food that fits into each of these three categories: protein, fat and complex carbohydrate and at a snack have a food that contains fat OR protein WITH a food containing complex carbohydrates.

At a meal this combination of protein, carbohydrate and fat could be:

meat (protein)

vegetables (carbohydrate)

butter/olive oil/coconut oil on the vegetables (fat).

At a snack this could look many different ways:

Challenge this week: look at your meals and snacks to determine whether or not you are optimizing your blood sugar levels with your food choices. Use some of the snack options above and see how you feel at the end of the day. The goal is to make a small tweak with your meal and snack options to maximize your energy, improve your sleep and stabilize your mood.

Do you have some balanced snacks that you love that I didn't list above? Comment below and share!

 

Yours in Health,

Kristin

This recipe is literally some of the greatest flavours thrown together to make an amazing dish! I recommend serving with roasted yams and brussels sprouts for a gourmet looking meal that is so quick and easy to put together (tip: make extra maple drizzle for the vegetables - you're welcome 🙂 ).

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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.

 

 

Age in Years Aim for an intake of

mg/day

Stay below

mg/day

Males 19 and older 90 2000
Females 19 and older 75 2000
Pregnant women 19 and older 85 2000
Breastfeeding women 19 and older 120 2000

 

 

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)

 

Age in Years Aim for an intake of mg/day Stay below
Men 19 and older 1.2 A safe upper limit has not be established
Women 19 and older 1.1
Pregnant women 19 and older 1.4
Breastfeeding women 19 and older 1.4

 

 

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)

 

Age in Years Aim for an intake of mg/day Stay below
Men 19 and older 1.1 A safe upper limit has not be established
Women 19 and older 1.3
Pregnant women 19 and older 1.4
Breastfeeding women 19 and older 1.6

 

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)

 

Age in Years Aim for an intake of Niacin Equivalents (NE/day) Stay below
Men 19 and older 16 35
Women 19 and older 14 35
Pregnant women 19 and older 18 35
Breastfeeding women 19 and older 17 35

 

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.

 

Age Recommended Daily Intake (mg/day) Stay below
Infants 0-6 months 1.7 Amounts up to 10 grams have been ingested without significant adverse effects
Infants 7-12 months 1.8
Children 1-3 years 2 mg
Children 4-8 years 3 mg
Children 9-13 years 4 mg
Men and women 14 and older 5 mg
Pregnant women 6 mg
Lactating women 7 mg

 

 

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

 

Age in Years Aim for an intake of mg/day Stay below (mg/day)
19-50 1.3 100
Women 51 and older 1.5 100
Men 51 and older 1.7 100
Pregnant women 19 and older 1.9 100
Breastfeeding women 19 and older 2.0 100

 

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

 

Age in Years Aim for an intake of micrograms (mcg/day) Stay below (mcg/day)
Men and women 19 and older 2.4 An upper limit has not been established
Pregnant women 19 and older 2.6
Breastfeeding women 19 and older 2.8

 

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

 

Age in Years Aim for an intake of (mcg/day) Stay below (mcg/day)
Men and women 19 and older 400 1000
Pregnant women 19 and older 600 1000
Breastfeeding women 19 and older 500 1000

 

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

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.

IMG_1707I 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. 

[yumprint-recipe id='7'] 

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The contents of this website are for informational purposes only. It is not intended to offer personal medical advice, diagnose health problems or for treatment purposes. It is not a substitute for medical advice provided by a licensed and qualified health professional.
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