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Why Eat More Plants?

20/4/2016

People are drawn to vegan, vegetarianism, or mostly plant-based by all sorts of motives. Some want to live longer, healthier lives or do our part to reduce pollution. Others have made the transition to a mostly plant-based diet because we want to preserve the Earth’s natural resources or because we have always loved animals and are ethically opposed to eating them.

As it is coming up on Earth day soon, let's look at a few statistics that draw light on the environmental impact of different protein type foods and their carbon footprints.

The chart below shows the total of greenhouse gas emissions for common protein foods and vegetables, expressed as kilograms (kg) of carbon dioxide equivalents (CO2e) per kg of consumed product put out by the Environmental Working Group, peer reviewed and government sponsored studies.

This is why taking meat off the table for just one week equates to leaving the car at home for 30!

Thanks to an abundance of scientific research that demonstrates the health and environmental benefits of a plant-based diet, even the federal government recommends that we consume most of our calories from grain products, vegetables and fruits. No wonder: An estimated 70 % of all diseases, including one-third of all cancers, are related to diet. A vegetarian diet reduces the risk for chronic degenerative diseases such as obesity, coronary artery disease, high blood pressure, hypertention, diabetes and certain types of cancer including colon, breast, prostate, stomach, lung and esophageal cancer.(1,2)

Prevention is key, and it starts on the plate.

Contrary to popular belief, vegetarians consume about the same amount of most key nutrients as meat-eaters. B12 and Zinc are of most concern, while intake of calcium, vitamins A, C, D, E, magnesium and iron are typically no lower than that of meat-eaters. The Physicians Committee for Responsible Medicine states while calcium is important in the diet it is not the regular amounts of calcium from milk that help us avoid injuries like bone fractures or osteoporosis but the decreased intake of sodium and inflammatory foods, along side exercise will help maintain bone mass throughout the years.(3) Vitamin B-12 can be challenging as it's mainly found in animal products. Plant sources include fortified cereals, plant milks, fermented foods, and nutritional yeast. Zinc is found in beans, pumpkin seeds, wheat germ.

Plant proteins can adequately meet or even exceed recommended requirements when a variety of plant foods are consumed. Eating whole grains and legumes (for example, rice and beans) together creates complete proteins. These do not have to be eaten in the same meal and can be spread throughout the day because our bodies break down proteins into the usable constituents, amino acids. If varying amino acids are ingested throughout the day, you body will combine what it needs from your circulating reserve of available amino acids to then build muscle, repair, and carry out other important cellular functions. The essential amino acids are not stored for long in the human body, needing to take them in daily with diet means that eating a variety of foods is the best way to meet your needs.

Plant-based proteins are most favorable because they contain high amounts of beneficial nutrients such as complex carbohydrates, minerals, vitamins along with fibre. Vegetable protein sources include beans, peas, lentils, nuts, seeds, grains, and algaes. Whether you're vegetarian or not, these foods should be a central part of your diet. If you are considering going meat-free and have any concerns, you can meet with a Certified Holistic Nutritionist, ND, RD, that specializes in Vegetarian and Vegan diets that will personalize a plan to fit your life and nutritional needs.

So after taking meat off the table for 1 week, 1 day per week, or completely, you will have to make the decision for yourself, you always know in your heart what is best for you! Some other ways to reduce your carbon footprint, and eat more nutritious food is to source local, organic, in season, and food that was grown biodynamically.

Ideas for recipes, tips and inspiration, please visit Wild Seed's Recipe Page for great whole food dinner ideas.

Enjoy Veg Week everyone!

~In Health

References;

1)Reduced cancer risk in vegetarians: an analysis of recent reports; Cancer Management and Research;Amy Joy Lanou, Barbara Svenson, 2010 Dec 20
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048091/

2)Japanese review of 39 studies shows a meatless menu might boost cardiovascular health, but the findings are preliminary; WebMD News from HealthDay, Feb. 24, 2014
http://www.webmd.com/hypertension-high-blood-pressure/news/20140224/vegetarian-diet-may-help-lower-blood-pressure-research-suggests

3)Health Concerns about Dairy Products; Physicians Committee for Responsible Medicine
http://www.pcrm.org/health/diets/vegdiets/health-concerns-about-dairy-products

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Welcome to Veg Week in Canada April 18-25

18/4/2016

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Happy Veg Week, a week to test the waters of plant based nutrition and health, to learn the facts about conventionally raised meat and milk and the impact on the planet, no wonder it coincides with Earth Day.

This week I'll be posting lots of veggie recipes even the biggest meat man will love!

Today on my recipes page I have posted a recipe for an excellent Red Lentil Soup but first a few things about why the red lentil is a healthy choice for anyone.

Some of the nutrient value for this meal, as it is a filling nutritious dish that has a good amount of protein @ apx 18 grams per cup (lentils only) and only 230 cals.

Other amazing health benefits of Lentils; They are a powerhouse of nutrition. They are a good source of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, that we discussed, folate and iron. studies show they can help stabilize blood sugars, and aid in weight loss. They are associated with lower cholesterol, and help ward against constipation.

They have a lower soaking threshold than other beans and legumes that make them easy to prepare, but with any grain, bean, legume, or pulse, I always recommend a good soak. follow this link for more information on why soaking is so important.

What about cost?

Prices will vary depending on where you shop but I bought a bag of organic lentils 500g = apx 2.5 cups for $1.99, Cabbage the whole head was 4.26 (a big sucker) /4 = 1.07ish, 3 organic carrots out of a bag of apx 20 or so for 2.20 = .66, 1/2 the organic onion out of a bag of 6@ 3.50 = .30 ish, 2 cups of kale was apx 1/2 bunch I bought on sale for 1.50 = .75, I always have organic turmeric and curry in my house so it was a few cents for each spice, you can buy these in bulk for minimal price at most ethnic stores and sometimes found at some health food stores in bulk but mostly packaged, this might vary the price for this dish if you need to invest in spices. And mere pennies for the sea salt and pepper.

The grand total for this lovely pot of soup that can feed a family of 4...drum roll........Apx $4.00 dollars, with possible leftovers, 18 grams of protein per suggested serving, what a great vegetarian option for Veg Week! You might not be a vegetarian for life but try it for a week and see how you feel.

In Health

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Is Sugar Addictive?

13/4/2016

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So I've had a few emails and comments on my Sugar Free Challenge, that a lot of you are struggling, the tips, prep, and info was definitely not enough! Clients are calling for their support sessions at a higher rate than normal, and most of the comments and concerns prelude to the uncovering of the fact that “I think I might be addicted”.

I've had a lot of 'bargaining', “what if I just eat the natural sugar, like adding dates to things or banana smoothies?” These all might be the healthier options, especially if your coming off the hard stuff, but why are these foods so craved for? It's hard wired, and it's not your fault!

So what exactly does sugar do to our brains that make it so, well addictive?

From the first taste sugar sends a message to the brain, activating the its reward system. That’s right; sugar has a similar effect on the reward center of the brain as spending time with friends, sex, exercise, laughing, and even drugs. This reward system is a series of electrical and chemical path systems across several different regions of the brain. The main chemical involved in this reward system is dopamine.

Eating more sugar, or sugar (including simple carbohydrates) on a regular basis actually acts differently in the brain than other foods which we will compare shortly but for now, to get a little technical ;like drugs,sugar spikes dopamine release in the nucleus accumbens. Over the long term, regular sugar consumption actually changes the gene expression and availability of dopamine receptors in both the mid-brain and frontal cortex. Specifically, sugar increases the concentration of a type of excitatory receptor called D1, but decreases another receptor type called D2, which is inhibitory. Regular sugar consumption also inhibits the action of the dopamine transporter, a protein which pumps dopamine out of the synapse and back into the neuron after firing.

Okay, enough of the technical, what this means is repeated access to sugar over time leads to prolonged dopamine signalling, greater excitation of the brain’s reward pathways and a need for even more sugar to activate all of the mid-brain dopamine receptors like before. The brain becomes tolerant to sugar – and more is needed to attain the same “sugar high.”

Whenever we eat any food dopamine is released in the brain. Eating the same foods that are not high glycemic foods all the time, dopamine levels start to even out and we no longer find the dish as satisfying as it was the first time. Have you ever had something you liked to eat and eat it everyday for a week; is it as great on Saturday as it was on Monday or Tuesday?

This is because our brain evolved to motivate us to eat a wide variety of food. This evolutionary trait ensures that humans receive a balanced amount of vitamins and minerals, while also helping us to avoid old rotting food.

Unfortunately, as we have discussed, sugar on the brain acts differently; no matter how much sugar a person consumes, the dopamine levels will never even out enough to discourage an individual from eating more sugar. It is hard wired to be a quick and easy energy fuel, but today our energy expenditure are no longer longer need quick or easy.

The World Health Organization recommends that no more than 10 % of an individual’s diet should come from sugar. So how do we achieve these recommendations when the addiction to sugar is hard wired into us?

The best way to get back on track is do a a reboot, you clean up your computer this way, what about your biological computer, The brain.

Strictly limiting or excluding all sugary foods processed and natural for as little as 1 week will help you to reset your palate and your neurons. Processed sugary foods, will start to smell and taste exactly as what they are; processed. Natural sweets will taste sweeter, and become much more satisfying and isn't that what we are all craving...... satisfaction, oh sweet satisfaction.

Support is crucial for this kind of reboot, support from friends, like minded individuals, and professionals like me. I will be creating a 7 Day Sugar Detox Challenge, compiling low sugar recipes, tips, strategies, and a forum for us to get together and chat about our struggles. Look for this coming soon, but for now, if you are struggling with food challenges and would like to work closely with a professional that will tailor meal plans, lifestyle suggestions, and strategies catered to your individuality, please contact us for a free evaluation, to start you on your path to optimal health.

My best tips today for detoxing from sugar; activate the reward centres of the brains with the above mentioned activities..... Spending time with friends and family, sex, exercise, laughing! Except that you are going through a hard time detoxing and talk to your brain about all the benefits it, and your entire body, will receive.

Stay strong!

~In Health

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Sugar, Immunity, and Inflammation

10/4/2016

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Scientific community has linked arthritis and inflammatory bowel disease with inflammation. Only recently has the medical community implicated the process to diabetes, certain cancers and other unsolvable degenerative conditions to inflammation. The latest research links heart disease to various inflammatory conditions more than to high cholesterol alone. We are all aware and all working on lowering the infamous inflammation, through food, exercise, meditation, and at last measure drugs.

It would be wise to find out the causes of inflammation and stop the cause rather than look for a curative measure. There are many things that cause inflammation in the body: viral and bacterial infections, surgery, allergies, vaccinations, high blood pressure, oestrogen therapy (hormone therapy), smoking, obesity, chronic fatigue, and dental problems, among others.

One of the biggest offenders of inflammation is ingestion of “added sugar”. Not natural sugars from vegetables, fruits, and whole grains in their natural states, by “added sugar” I mean table sugar, brown sugar, raw sugar, coconut sugar, turbinado sugar, honey (even raw), maple syrup, corn sweetener (HFCS), dextrose, glucose, fructose and any other word that ends in an "ose", barley malt, agave, rice syrup, liquid cane sugar, concentrated fruit juice and others. Don't be fooled by the name organic when it applies to sugar. "Added sugar" is too much sugar, organic or not, and the following will explain exactly what can happen in the body when you eat as little as two teaspoons of this culprit of inflammation.

Every time a person eats as little as two teaspoons of added sugar we can upset our body chemistry and disrupt homeostasis, the wonderful balance in the body needed for maintenance, repair and life itself. One of the many changes to our body chemistry is for our minerals to change relationship to each other.

How is this body chemistry disrupted? Added sugars create excess acids along with inflammation through digestion and these excess acids will be neutralized by different minerals depending on where the acids are being neutralized. This is a natural process of digestion that can be thrown out of balance with excess intake of many foods, sugar being one of the most common in our diets today.

For more of an in depth understanding of Sugar digestion, especially how fructose is digested and metabolized, and why HFCS are poison, please watch The Mini Medical School for the Public, Sugar; The Bitter Truth. Put out by the University of California Osher Centre for Integrative Medicine.

In short, no mineral is an island; minerals can only function in relation to each other. When one of the mineral levels drops in the blood stream or tissues, other minerals cannot function as well and can become toxic or deficient.

Although calcium and phosphorus give structure to our bodies through the formation of bones and teeth, most minerals function primarily as catalysts in enzyme systems within the cells and body fluids. As enzyme catalysts, the minerals help our bodies grow and maintain themselves, regulate our body processes and supply us with energy. When there are very slight changes from the normal mineral composition inside the cell, this change may result in profound physiological consequences, without making an appreciable difference on the total mineral makeup of the body as a whole.

One of processes for which enzymes are so important in the body is digestion. Enzymes help break our food into simple product which can then move easily from the digestive tract to the bloodstream. Enzymes break down carbohydrates to simple sugar, fat to fatty acids, and protein into first, polypeptides and then into amino acids. Unfortunately enzymes can not function without minerals. You can deplete the overall function of enzymes when you eat sugar. When the enzymes cannot function well, all of the protein in the food does not digest down unto it's end product or usable building blocks; peptides or amino acids. This protein gets into the blood stream as partially digested protein, or polypeptides.

Poor digestion of proteins to amino acids occurs as a consequence of insufficient function of pancreatic proteolytic enzymes. As a result, polypeptides or even full protein molecules can cross the mucosa barrier and circulate in the blood, easily provoking an immune response, and often making it to different tissues of the body. The immune system, which protects us from foreign invaders, sees these protein molecules as foreign invaders and responds by producing and immune response = inflammatory cascade.

HFCS (high fructose corn syrup) has been shown to immediately raise inflammatory mediators in the liver, and has been shown in some studies to increase intestinal permeability (or leaky gut). (1,2)

When we consume added sugars at the rate in which we do (more than 13 per cent of our total calories come from added sugars and this is a conservative estimate according to the Canadian Heart and Stroke Foundation), we weaken our body tissues, our white blood cells, and our immune system. Our white blood cells and other tissues need amino acids to function optimally. The cells can not get the correct amino acids when it is not completely digested and assimilated properly.

When our body tissues and immune system are weak, we can not fend off foreign invaders. Not only are we now susceptible to degenerative diseases but also infectious diseases. Whatever infectious disease we will get depends on what bacteria or virus is in the environment, and the weakness in our genetic blueprint determines what tissue will be affected and to which degenerative disease we are susceptible.

The less sugar you eat, the less inflammation, and the stronger the immune system to defend us against infectious and degenerative diseases.

So what is there left to eat that is sweet? Lots. Whole fruits are healthy foods for healthy people. Melons and berries have the least amount of sugar.

It's not entirely impossible to eat as much fruit as to be detrimental to health, but very unlikely. Watch out for the pitfalls of natural sugars and the amount consumed by understanding that even fruit juice, if consumed on the regular can also cause ill effects. A glass of grape, orange or apple juice has the same amount of sugar as a soft drink of the same ounces and is just as detrimental. So eat your fruit whole.

There are lots of nutrients in fruit that are important for health. Fibre in fruit, especially soluble fibre, has many benefits. This includes reduced cholesterol levels, slowed absorption of carbohydrates and increased satiety. Plus there are many studies showing that soluble fibre can help contribute to weight loss. (3)

Fruits tend to be high in several vitamins and minerals… especially vitamin C, Potassium and Folate, which many people don’t get enough of.

There are hundreds of different fruits found in nature and the nutrient composition can vary greatly between the different types of fruit. It makes sense that if you want to maximize the health effects, then focus on the fruit with the greatest amount of fibre, vitamins and minerals compared to the sugar and calorie content. It is also a good idea to eat a variety of fruits, because different fruits contain different nutrients.

There are certain situations where fruits should be limited like in diabetes, fructose intolerant people or a ketogenic (highly restrictive carbohydrate) diet which is beneficial for epilepsy.

Fruits contain a large amount of important nutrients including vitamins, minerals, fibre, antioxidants, and phytonutrients. For the 90% of us that do not fall into the category above, keep the sugar consumption to their natural sources in moderation and we will reap the benefits of not just surviving, but thriving.

References;

1) Fructose Induces the Inflammatory Molecule ICAM-1 in Endothelial Cells;PMCID: PMC2518440; J Am Soc Nephrol. 2008 Sept; http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2518440/

2) Sugar and Inflammation; Thomas B. Kuhn: University of Alaska, Cereon Biotechnology LLC, 2015
https://www.uaf.edu/files/olli/OLLI_15_chol_4_red.pdf

3) Can Eating Fruits and Vegetables Help People Manage Their weight; CDC; National Center for Chronic Disease Prevention and Health Promotion Division of Nutrition and Physical Activity
http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf

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Sugar, Sugar Everywhere

8/4/2016

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Finding something to eat without added sugar, with anything that has more than 1 ingredient on the list is next to impossible, even when you think you might be killing it with the homemade salads, if it's a store bought dressing, organic or not, I bet you it has added sugar!

Just 4 grams of sugar is equal to 1 tbsp of the sweet stuff, and if you are like me and love salad for the yummy dressing that accompanies it, you probably don't just use the 'suggested serving', on the back of the bottle. This can quickly add up to multiple tablespoons of sugar.... on salad! Even sneakier are the 'low fat' dressings, sneaking more sugar in to make them taste better or using damaging sugar substitutes, labelling them low calorie...

I dis-like the current food politics, marketing, and standards, They lack honesty and clarity in the Canadian market. I think we're all pretty sick of it at this point. Tennis ball tomatoes, chemical laden veggies, antibiotic rich meats and milk, and constriction of choice to what we nourish our bodies with, and sugar in Freakin everything!

I do however love, love, love the underlying current food CULTURE, more and more are buying and eating organic, educating ourselves about ingredients, looking for local where-ever possible, and making it ourselves...

Next week is all about Sugar free challenge, so I arm you here with a list of added sugar that might be lurking in your meals. Save it to your phone, print it off and take it with you, be armed when shopping.

Link to Sugar List

And as I talked about loving salad sooooo much, what do I use to make a sugar free salad dressing?

for a creamy, tangy, rich dressing, I use

1/2 avocado
1 tbsp olive oil
1tbsp miso
1 sweet mandarin juiced
2-3 tbsp water
salt and pepper to taste

Blend for 30 seconds and Mmmmm!

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WHO World Health Day 2016 Addressing Type 2 Diabetes

7/4/2016

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In 2008, an estimated 347 million people in the world had diabetes and the prevalence is growing, particularly in low- and middle-income countries.

In 2012, the disease was the direct cause of some 1.5 million deaths, with more than 80% of those occurring in low- and middle-income countries. WHO projects that diabetes will be the 7th leading cause of death by 2030.

Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin, a hormone that regulates blood sugar, gives us the energy that we need to live. If it cannot get into the cells to be burned as energy, sugar builds up to harmful levels in the blood.

There are 2 main forms of the diabetes. People with type 1 diabetes typically make none of their own insulin and therefore require insulin injections to survive. People with type 2 diabetes, the form that comprises some 90% of cases, usually produce their own insulin, but not enough or they are unable to use it properly.

Over time, high blood sugar can seriously compromise every major organ system in the body, causing heart attacks, strokes, nerve damage, kidney failure, blindness, impotence and infections that can lead to amputations.

World Health Day 2016: Key messages

WHO is focusing the next World Health Day, 7 April 2016, on diabetes because:

The diabetes epidemic is rapidly increasing in many countries, with the documented increase most dramatic in low- and middle-income countries.

A large proportion of diabetes cases are preventable. Simple lifestyle measures have been shown to be effective in preventing or delaying the onset of type 2 diabetes. Maintaining normal body weight, engaging in regular physical activity, and eating a healthy diet can reduce the risk of diabetes.

Diabetes is treatable. Diabetes can be controlled and managed to prevent complications. Increasing access to diagnosis, self-management education and affordable treatment are vital components of the response.

Efforts to prevent and treat diabetes will be important to achieve the global Sustainable Development Goal 3 target of reducing premature mortality from noncommunicable diseases (NCDs) by one-third by 2030. Many sectors of society have a role to play, including governments, employers, educators, manufacturers, civil society, private sector, the media and individuals themselves.

The reality in Canada is that it's estimated that more than 5.7 million people have prediabetes.
Prediabetes refers to blood glucose levels that are higher than normal, but not yet high enough to be diagnosed as type 2 diabetes (i.e. a fasting plasma glucose level of 7.0 mmol/L or higher). Nearly 50 per cent of those with prediabetes will go on to develop type 2 diabetes.
It is important to know if you have prediabetes, because research has shown that some long-term complications associated with diabetes—such as heart disease and nerve damage—may begin during prediabetes.

I watched a you tube version of the 5th Estate the other day, it was on sugar, it's effects on humans, and how we manage to eat so much of it unknowingly! The program also gave a realistic view on how much sugar are in some processed foods, even when you wouldn't consider any sugar to be added. The visuals were good and the message was straight forward.

We all need to reduce our “added sugar” intake.

So I challenge you today, to do something for your next week. Plan today, act next week; can you go 1 week with out ANY added sugar? I'm not talking about fruit, or naturally occurring sugars in carbohydrates (unless you are prediabetic or have type 2 which should lower their consumption of All sugars), For most, I'm talking about the 'added stuff'... even if it isn't the white stuff, I encourage everyone to drop the added sweet stuff. All of us are aware of the dangers of HFCS (high fructose corn syrup) and white sugars, but what about the excess amounts of coconut sugar, organic cane sugar, date sugar, agave, honey, maple syrup, brown rice syrup, molasses, and all of the ways we have processed the natural world to become condensed, sweeter, more addictive.

I'm all for the sweet treats every so often, but at the amounts we are consuming there is cause for concern. I'm not advocating using 'sugar substitutes', I'm posing the question to challenge yourself, for one week, to be aware of the added sugars you weren't aware you were eating and eliminate them. To reboot your taste buds, to challenge your creativity in the kitchen, and to not just survive on the calories you consume but thrive!

Leave it out of your tea and coffee, watch for it in your salad dressing, pho soup, terriaki tofu, packaged soups, ketchups, cereals, sauces, side dishes, protein bars, and package foods that have the convenient “organic” label, just because it's organic, doesn't necessarily mean it's healthy. Sugar my friends, is in almost everything we buy packaged from the store, so next week, because everyone needs time to prepare, go sugar free and spread the word! Share your experiences, and inspire someone else.

I'll bee posting tips and sugar free recipes to complete the week and I encourage you to follow this link and watch the 5th Estate now for a clear visual of why type 2 diabetes is considered an epidemic when 50 years ago it was unheard of..

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Why Eat More Plants?

Welcome to Veg Week in Canada April 18-25

Is Sugar Addictive?

Sugar, Immunity, and Inflammation

Sugar, Sugar Everywhere

WHO World Health Day 2016 Addressing Type 2 Diabetes

Archives

Categories

Rebecca L. Thornton

Why Eat More Plants?

Welcome to Veg Week in Canada April 18-25

Is Sugar Addictive?

Sugar, Immunity, and Inflammation

Sugar, Sugar Everywhere

WHO World Health Day 2016 Addressing Type 2 Diabetes

Archives

Categories

Rebecca L. Thornton﻿

Rebecca L. Thornton