WILD SEED HOLISTIC HEALTH

Prevention is Key & Every Little Bit Helps

16/3/2020

It’s cold and flu season and we’re all very wary of Covid 19 and what it could turn into to. So as we try to shake this season off of all of the rainbow of germs this particular year has presented, prevention is key.

Of course, we all know and are reminded daily to wash our hands well with soap for a minimum of 20 seconds and rinse well, as well as washing often throughout the day.

To use hand sanitizer when you are unable to use soap and water, although there is no need if you have access and are able to wash your hand properly throughout the day.

Not touching your face. I think that’s a given but what might not be as obvious but is an everyday essential during any cold and flu season are a few precautions for prevention that I will highlight below.

High traffic areas that may not be so apparent

While people hopefully are keeping their social distance etiquette, and disinfecting “high touch” areas, are we remembering that our phone is one of the highest traffic areas of all? Viruses don’t live long on hard surfaces, but they do linger for a while. Placing your phone down on a table and then holding it to your face can be a tricky non-obvious spread of infection. Give a little disinfecting love to the device we love the most!

Get fresh air - even when it's cold out

One of the reasons sickness spreads more easily in winter is because we’re all inside sharing the same air and the movement of air is stifled. Opening a window to let in some fresh air or stepping outside for a brief walk can do wonders for clearing out the lungs. Sunlight ( or UV radiation) had a natural protection against viruses lingering in the air. If that’s not an option, an air purifier is an excellent investment. Some models are specifically designed to remove allergens, inactivate bacteria and neutralize viruses. (1,2)

Support your immune system in the kitchen

You can boost your body’s ability to fight off sickness by adding the right vitamins and nutrients to your diet. Some research suggests vitamin C can help shorten the duration of colds and flu by supporting overall immunity. Research also has shown that zinc may decrease how long your common cold lasts, and vitamin D3 has been shown to support your overall immune system. Making healthy meals in your own kitchen can help keep your immunity in check and stop the inadvertent spread.

Eat a wide variety of healthy foods and try to include;

Foods rich in vitamin C include broccoli, cantaloupe, cauliflower, kale, kiwi, orange juice, papaya, red, green or yellow pepper, sweet potato, strawberries, and tomatoes. Remember to wash fresh fruits and veg well.

Zinc sources include pumpkin seeds, chickpeas, instant oatmeal, almonds & legumes.

Vitamin D Go get 15 min outdoors on a sunny day (even if you're not feeling well). Food sources for D, Fatty fish like herring and sardines, salmon canned tuna, eggs if you eat these. Mushrooms and fortified foods are plant-based sources, but again, if you can sit in a sunbeam outside for 15 mins, this should supply you with boosted vitamin D that is converted naturally in our skin. (3)

There are also great, well researched natural foods to help boost immunity like garlic, oregano, ginger, probiotic foods and more that you can read about here. But nothing is fool proof, keeping your overall immune supported, and keeping transmission down is key.

Get good sleep

People who get less than seven hours of sleep each night are three times more likely to catch colds than those who get at least eight hours. Getting quality sleep on a regular basis strengthens your immune system, helping your body fight off colds, the flu and other infections. (4,5)

Stay active & well hydrated

Activity & Hydration is important, it keeps our lymph moving which is an important part of our immune system. Moderate amounts of aerobic exercise such as jogging, brisk walking and cycling during the cold and flu season can also boost the body's defenses against viruses and bacteria. No need to go to crowded gyms right now, try a walk around your neighbourhood or a workout pulled up on YouTube.

Remember that water is the best liquid to be drinking. If you do get sick, adding small amounts of electrolytes is beneficial. Keeping the throat moist also helps shuttle viruses that haven't crossed the mucousal barrier down the esophagus to the high acid environment of the stomach, our first line of defense! Sip on water throughout the day to keep this line of defense active.

Keep stress in check

Lots of media and constant news about how bad things might be is the worst for your immune system! Stress suppresses our body’s immune system and our ability to fight infection.(6) Keep informed but remember to turn the media off. Start a good book, watch a funny movie, a phone call with a friend or family to keep balance.

Health & Happiness,
~Rebecca

Reference Links;

1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1280232/

2) https://www.genengnews.com/topics/translational-medicine/uv-light-that-is-safe-for-humans-but-bad-for-bacteria-and-viruses/

3) https://www.sciencedaily.com/releases/2017/02/170216110002.htm

4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

5) https://aacnjournals.org/ccnonline/article/32/2/e19/20424/Sleep-and-Immune-Function

6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/

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Update to Yoga Classes

15/3/2020

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Hello Yogis & Yoginis we will have to take a pause temporarily. I will update the group by phone if we might continue virtually.

Continue on your journey, reflect inward for guidance, and we will meet again soon lovelies!

Any questions, just call.

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Colour Benefits

9/3/2020

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The glass noodle took on a pinkish tone from the anthocyanins in the purple cabbage💜

Many purple foods contain anthocyanins, the pigment in most purple coloured foods.

All brightly coloured fruit and vegetables contain antioxidants; the compounds that play a key role in protecting our bodies from oxidative stress and free radicals but many naturally purple-coloured foods contain a certain antioxidant called anthocyanin.

These are beneficial plant pigments which give fruit and veg their deep red, purple or blue hues. Research has linked anthocyanins to a wide variety of health benefits including increased longevity, cardiovascular health, cancer prevention and dementia.

A larger group of 93,600 healthy women from the Nurses’ Health Study II was followed for 18 years; a high intake of anthocyanins was associated with a significant reduction in the risk of myocardial infarction. Specifically, those consuming more than three servings per week had a 34% lower risk compared with those who did not consume those amounts.

There are so many tasty foods that include these precious pigments, try blueberries, blackberries, raspberries, even strawberries, purple sweet potato, and one of my favs, purple cabbage. Mix it up and enjoy the benefits💜💜💜

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Heart Healthy Black & Red Rice

9/7/2019

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Like brown rice, black and red rice is full of antioxidant-rich bran, which is found in the outer layer that gets removed during the milling process to make white rice. But unlike healthy brown rice, black and red rice bran contains the antioxidant anthocyanins, The purple and reddish pigments, also found in blueberries, grapes, and acai. Eating foods high in anthocyanins have been linked to a decreased risk of heart disease and cancer, improvements in memory, and other health benefits.

One spoonful of black rice bran or apx 10 spoonfuls of cooked black rice, contains the same amount of anthocyanin as a spoonful of fresh blueberries, according to a new study presented at the American Chemical Society, in Boston.

Some antioxidants in black and brown rice are fat-soluble, while anthocyanins in black & red rice are water-soluble and can therefore reach different areas of the body.

Anthocyanins are the largest group of water-soluble pigments in the plant kingdom and belong to the family of compounds known as flavonoids. Major sources of anthocyanins are blueberries, cherries, raspberries, strawberries, black currants, purple grapes and red wine, along with black and red rice.

In recent years several studies have shown that anthocyanins display a wide range of biological activities including antioxidant capacity, anti-inflammatory, antimicrobial and anti-carcinogenic activities. In addition they display a variety of effects on blood vessels, platelets and lipoproteins able to reduce the risk of coronary heart diseases.

These benefits coupled with whole foods in-tacked fibre, is excellent for heart health, gut health, let's just say whole body health!

Brown, black & red rice is much chewier than white rice which is a great practice to slow down at the dinner table, chew carefully, and enjoy the added benefits. This aids better digestion and helps you to stay fuller for longer, keeping calories and blood sugar in better check.

I love the taste and texture, and love it along side a pile of veggies and a delicious fresh made sauce like spicy peanut, or a fresh lemon, maple cilantro.

Refeerence:Whether you choose black, red, purple, brown, it is a good thing to switch the whole grains you are eating, try something new, and diversify the nutrient portfolio of delicious whole foods.

To read more about the many types of rice, their benefits and variety, click here.

Working on your heart or gut health?

Call the office for a free 20 min discovery call, I'm taking on new clients this summer.

In Health & Happiness,
Rebecca

References;

https://www.ncbi.nlm.nih.gov/pubmed/18209270

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Trying to Improve Your Gut Health?

21/6/2019

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Oh my yumminess!! I made some simple 3 ingredient coconut yogurt this week and this is definitely my new summer breakfast topper!! And mid afternoon snack, and treat at night, and... .. .

1 litre of full fat coconut milk

2 tsp tapioca flour

2 multistrain probiotc capsules

Make sure the probiotics are fresh and viable, there are so many companies that lower the quality by letting their products sit on the shelf instead of being refrigerated. Although there are "shelf stable" strins, make sure to look for top quality when it comes to probiotics, vitamins, minerals or any supplement you might take.

Instructions;

Bring the coconut yogurt to a low boil and whisk in the flour. .Turn heat on low and stir for 3 mins.
Turn heat off and let the coconut milk cool.
When it is warm but cool enough to touch, whisk the probiotics in then pour liquid into clean glass jars (and yes, it will still be very liquidy)
I kept mine on the counter for 2 days with excellent results! The time may vary dependent on how tangy you like it!.
Pop it in the fridge overnight and magic! .

You can sweeten with maple syrup or fresh berries and enjoy a gut healthy, "no added", creamy plant-based yogurt!

I might also mention that it's so much less expensive than plant-based yogurts you can find in the store, and no plastic waste.

This type of traditional yogurt, along with other fermented foods, have great benefits to gut health and overall health.
*Probiotics help to balance and restore healthy gut flora.

*They can help prevent and treat diarrhea.

*Some studies have shown them to help with mood and energy.

*Probiotics may reduce the severity of certain allergies and eczema.

*They can also help reduce severity of certain digestive disorders.

*And probiotics work to help boost your immune system.

Adding probiotic rich foods like yogurts, tempeh, sauerkraut, kombucha, kimchi, kefir, miso, and traditional tofu, can add to your gut healthy habits, so try one, or a few daily!

What are you favourite fermented foods?

In Health,
Rebecca

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Is What We're Drinking Affecting Our Guts?

6/6/2019

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We are learning more and more by the day on how our microbiome or, gut bacteria affect our overall health and wellness.

What exactly is the “Gut Microbiome”?

The microbiome is composed of bacteria, viruses, fungi and other microorganisms. We host a lot of these little guys, and some work for good in their world, and others for evil.

Trillions of these microbes exist in your gut, mainly inside your large intestines.

This collection of up to apx 1000 different species that make our guts their home, play a critical role in our health. Each of them playing a different role and either enhancing our health or hijacking the situation creating chaos. In this instance, the wider variety the better as new science suggests, various “good bacteria” will keep “bad bacteria” in check and the variety has adaptability to “keep the peace” in there.

The foods we consume has definite implications of the health of our microbiome. Including probiotic rich food like fermented sauerkraut, yogurts, and miso among other fermented foods can benefit gut bacteria. Along with fibrous foods like kale, apples, and cabbage and all of the other yummy plant foods, can all contribute to healthy gut flora.

Some foods have negative effects on our gut flora like; red meat, high-fat dairy products, and fried foods that all reduce the growth of healthy bacteria and enhance the growth of “bad” bacteria linked to chronic disease. (Physician Committee for Responsible Medicine, n.d.)

Though not all disease begins in the gut, many chronic metabolic conditions are hypothesized to be caused or influenced by chronic gut inflammation which can rise from dysbiosis or "unbalanced" gut bacteria.

Chronic, low-grade, or systemic inflammation may be harmful, as it last long term because it is not as apparent as acute inflammation and many people may not even know it's happening. Chronic inflammation affects your entire body and is not just isolated to the gut. For example, your blood vessels such as your coronary arteries may be inflamed, joints, tissues, and possibly structures in your brain.

Obesity, heart disease, type 2 diabetes, metabolic syndrome, depression, IBD, IBS, Crohn's, and numerous others have all been studied for a strong association with altered gut flora and low grade chronic inflammation.

But what about the beverages we consume?

Too much alcohol, caffeinated, and sugary drinks can also alter gut flora in a negative way, but these seem to be less harmful when consumed in moderation.

The one drink that seems harmful even in very small doses, almost immediately… Diet sodas!

Aspartame is used in many diet sodas, like Coke Zero Sugar, Fanta Zero, and Minute Maid Light, according to the Coca Cola Co. website. While Diet Coke contains sucralose marketed as Splenda and acesulfame potassium. A and a can of Diet Coke contains around 180 mg of aspartame. These artificial sweeteners are found in more and more low calorie, or no sugar drinks marketed to be healthier options.

Aspartame can also be found in flavoured teas, energy drinks, coffee flavorings, protein shakes, flavored milk, juices and other flavored beverages. Aspartame is used as a sugar alternative in low- or reduced-carbohydrate foods such as cereals, granola bars and protein bars.

You may find snack foods like low-fat yogurt, pudding, jello and fruit cups might contain aspartame. Check the ingredients list of all of these items and others such as ice cream, frozen fruit pops, hard candy and chewing gum. Other sugar-free sweet foods like breath mints, syrups and jellies can contain aspartame.

You might even find it hiding in medications like "easy to swallow" meds, that have a slightly sweet taste.

A study, published in Molecules, looked at the relative toxicity of the main artificial sweeteners we find in calorie free drinks like; aspartame, sucralose, saccharin, neotame, advantame and acesulfame potassium-k and ten sports supplements containing these sweeteners.

It found that the bacteria in the digestive system became toxic when exposed to tiny concentrations of the sweeteners. The scientists found that toxins were released when gut bacteria were exposed to each artificial sweetener, and it only took 1 mg/ml of the artificial sweeteners to turn the bacteria toxic.

That's led scientists to conclude that: "This is further evidence that consumption of artificial sweeteners adversely affects gut microbial activity which can cause a wide range of health issues". (American Associates, 2018)

This October 2018 collective study was published and scientists from universities in Israel and Singapore found that six common artificial sweeteners were toxic to gut bacteria. Enhancing supportive evidence that we need to consider whether these products are safe at all for human consumption.

Some debate whether going back to drinking pop and sports drinks with regular old sugar might be better for health in the long run, but lets face it, refined sugar can be toxic in the body at the rates we are consuming it these days.

Now that we are considering what might be a healthier choice for ourselves, including all our little hitchhikers, let's definitely give a little look see at the ingredients labels. Even when you know a product, ingredients change, companies change, once you get in the habit of label reading, it does become less complicated.

Of course I always enjoy a 1 or 2 ingredient bevy, but I live in this world too, and understand that we all have to wade through the massive amounts of products that are labeled "healthy", and we need to make some decisions about what to put in the cart!

So lets take a look at some refreshing and amazingly tasty thirst quenching drinks to try this summer that are positive to our gut health and taste simply delicious.

My top pick for bubbly sweet, fizzy drink….. Drum roll please…..

Kombucha

There are so many local suppliers that even if you’re not down with brewing your own at home, there are many craft companies to supply you with this beneficial booch!

Kombucha is a fermented tea that has been consumed for thousands of years. Not only does it have the same health benefits as tea providing antioxidants, it's also rich in beneficial probiotics, great for gut health!

There are tons of flavours, it’s fizzy fun, and has great benefits to health.

Note* May not be suitable for people dealing with disbiosis or on a low fodmaps diet. Talk to practitioner to see if it's alright for your individual protocols.

Another great alternative to pop is;

Sparkling water with a slice of fruit.

I love to freeze chunks of fruit and use them as the ice cubes to make it a cold and delightful bubbly drink for those hot and sunny afternoons in the garden.

Hello lemon, mango, mint!

The last but not my least favourite, that even packs a caffeine punch is;

Home brew iced tea.

So many pre-made ice teas have way too much sugar for my taste! I love to use a local brewers organic Maritime Breakfast black tea, chilled overnight with a touch of maple syrup and tons of lemon! Oh just thinking about it, I’m going to put the kettle on!

A touch of natural sweetness, but not too much, and over the top lemon! So refreshing as a treat!

My very favourite of all… The simplest, healthiest, most thirst quenching, good for your body, and your mind…

Water!!

Water is my best suggestion for hydration and hydrating well throughout the year. While there is need for electrolytes during vigorous and lengthy activity, that you can read more about by here , water throughout the day will keep you hydrated, active, and alert!

Some of the best benefits of drinking more pure water;

It protects our joints and cartilage.

Water keeps the cartilage around our joints hydrated and supple, ensuring that our joints stay lubricated. It also protects our spinal cord and tissues, keeping us healthy from the inside out. The rubbery material that coats our bones is about 85% water. To keep this protective material healthy, we need to keep hydrated. We ourselves are made up of apx 70% water!

It helps us think more clearly.

Dehydration causes shrinkage of brain tissue. So when we haven’t been drinking enough water, our brains have to work a lot harder to perform at the same level.

It’s been linked to heart health.

There seems to be a link between risk of death from coronary heart disease and water intake: Research has shown both that consuming more water means a lower risk of death from coronary heart disease and that risk of death rises when intake of “high-energy fluids” (like soda and juice) increases. (Chan J, Knutsen SF, Blix GG, Lee JW, Fraser GE., 2002)

It can improve mood.

Drinking water makes us feel so refreshed that it actually improves our state of mind. You don’t even have to be severely in need of it to benefit: Even mild dehydration has been shown to negatively impact moods.

It keeps things moving.

Water helps better digestion, by helping dissolve fats and soluble fibre, and keeping things lubricated. Although I don’t recommend drinking water while you are eating meals, if you are well hydrated throughout the day, drinking enough water prevents constipation and also reduces the burden on the kidneys and liver by helping to flush waste products, reduces transit time and makes elimination easier.

Drinking it may help prevent headaches, naturally.

Going without water for too long causes headaches for some people and has been identified as a migraine trigger. If you’ve already been hit with a dehydration-triggered headache, you’ll need significantly more water to help it go away. Try drinking two to four cups of water for headache relief within one to two hours.

It could aid weight loss.

Anyone looking to lose weight could be helped by upping their water intake. Studies have found that when participants drink water a while before a meal, they lose weight faster than those who did not drink water. Extra H2O helps us eat less by making us feel full, and it may also boost metabolism. People often mistake thirst cues for hunger and reach for a snack before trying to keep hydration in check.

Even though I like straight water as my beverage of choice 90% of the time, flavoured waters, fresh juices and even hydrating fruits and veggies will add to your hydration throughout the day.

So try upping your water game this summer for your body, gut health, and your mind! And if you try any of these yummy healthy alternatives to water, drop me a line and tell me what you think.

If you are looking to focus on your best health and wellness plan and would like to work with me I'm excited to announce that after a full winter schedule, I will be taking on new clients this June!

We all know that drinking water and eating healthy is key, but it's all in the habits that we form. Not the information we already know, but what we do with it.

If you're looking for the tools and support for better habits and making them stick, give the office a call for a free 20 min intro session to see if working with a Holistic Nutritionist would serve you.

Simple but delicious meal plans, fun activity, accountability and support for you to succeed.

We focus on heart health but accept all clients and their health & wellness needs.

It's a great time of year to start fresh, with renewed energy and focus to start an amazing journey of your best health & happiness!

In Health & Happiness Always,

~Rebecca

References

(n.d.). Retrieved from Physician Committee for Responsible Medicine:
https://www.pcrm.org/health-topics/gut-bacteria

Chan J, Knutsen SF, Blix GG, Lee JW, Fraser GE. (2002, May 1). Water, other fluids, and fatal coronary heart disease:the Adventist Health Study. Retrieved from PubMed:
https://www.ncbi.nlm.nih.gov/pubmed/11978586

American Associates, B.-G. U. (2018, October 18). Artificial sweeteners have toxic effects on gut microbes.Retrieved from Science Daily:
https://www.sciencedaily.com/releases/2018/10/181001101932.htm

PubMed.Systemic inflammation and the brain: novel roles of genetic, molecular, and environmental cues as drivers of neurodegeneration.
https://www.ncbi.nlm.nih.gov/pubmed/25698933

Thomas B. PubMed.(Dis)Trust your gut: the gut microbiome in age-related inflammation, health, and disease.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5512975/

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Cabbage Culture

23/4/2019

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A super simple black beans and brown rice with sautéed cabbage and roasted sweet potato..

All of these foods can help build a strong microbiome and contribute to overall health. .
But cabbage might just be the underdog in this bunch of whole foods, seemingly under appreciated.

Did you know while it may look a lot like lettuce, it actually belongs to the Brassica genus of vegetables, which includes broccoli, cauliflower and kale.

It comes in a variety of shapes and colors, including red, purple, white and green, and its leaves can be either crinkled or smooth.

Cabbage is loaded with vitamins and minerals and even though cabbage is very low in calories, it has an impressive nutrient profile.

In fact, just 1 cup of raw green cabbage contains :

Calories: 22
Protein: 1 gram
Fiber: 2 grams
Vitamin K: 85% of the RDI
Vitamin C: 54% of the RDI
Folate: 10% of the RDI
Manganese: 7% of the RDI
Vitamin B6: 6% of the RDI
Calcium: 4% of the RDI

Cabbage also contains small amounts of other micronutrients, including vitamin A, iron and riboflavin.

As you can see in the list above, it is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system.

In addition, cabbage is high in fibre and contains powerful antioxidants, including polyphenols and sulfur compounds.

Antioxidants protect the body from damage caused by free radicals. Free radicals are molecules that have an odd number of electrons, making them unstable. When their levels become too high, they can damage your cells.

This Brassica is especially high in vitamin C, and cruciferous vegetables like cabbage contain many different antioxidants that have shown to reduce chronic inflammation.

It's rich in soluble fibre, which has been studied to increase the number of beneficial bacteria in the gut. This is because fibre is the main fuel source for friendly species like Bifidobacteria and Lactobacilli. This is one of the reasons it make such an amazing ferment!

These bacteria perform important functions like protecting the immune system and producing critical nutrients like vitamins K2 and B12.

So next time you're at the store pick up a cabbage and try it in a simple coleslaw, mix it into a stir fry, or try a traditional cabbage casserole.

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Prevention is Key & Every Little Bit Helps

Update to Yoga Classes

Hello Yogis & Yoginis we will have to take a pause temporarily. I will update the group by phone if we might continue virtually.

Continue on your journey, reflect inward for guidance, and we will meet again soon lovelies!

Any questions, just call.

Colour Benefits

Heart Healthy Black & Red Rice

Trying to Improve Your Gut Health?

Is What We're Drinking Affecting Our Guts?

Cabbage Culture

Archives

Categories

Rebecca L. Thornton

Prevention is Key & Every Little Bit Helps

Update to Yoga Classes

Hello Yogis & Yoginis we will have to take a pause temporarily. I will update the group by phone if we might continue virtually. Continue on your journey, reflect inward for guidance, and we will meet again soon lovelies!Any questions, just call.​

Colour Benefits

Heart Healthy Black & Red Rice

Trying to Improve Your Gut Health?

Is What We're Drinking Affecting Our Guts?

Cabbage Culture

Archives

Categories

Rebecca L. Thornton﻿

Hello Yogis & Yoginis we will have to take a pause temporarily. I will update the group by phone if we might continue virtually.

Continue on your journey, reflect inward for guidance, and we will meet again soon lovelies!

Any questions, just call.

Rebecca L. Thornton