tag:blogger.com,1999:blog-415373930264249742024-03-12T23:58:22.687-04:00Confessions of a Nutritional GuruWe're not all perfect - including me. Sure, I'm an internationally-known, published nutrition expert but you can bet your next latte that I eat birthday cake and love every crumb of it! Keep reading...you'll find the inside scoop on what we really should eat (despite what the latest buzz may say), real-life tricks on how to eat well, feed your family and actually enjoy doing it! Plus, a little wit, ranting and "ah-ha" moments from yours truly. Enjoy!Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.comBlogger61125tag:blogger.com,1999:blog-41537393026424974.post-24511652249404864722014-08-22T10:43:00.002-04:002014-08-22T10:43:30.142-04:00Find My Latest Blogs at www.allisontannis.comHello Friends,<br />
<br />
Please find my latest blogs now at my own website - www.allisontannis.com.<br />
<br />
Enjoy!<br />
AllisonAllison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com3tag:blogger.com,1999:blog-41537393026424974.post-46481558175868153242014-07-24T10:44:00.001-04:002014-07-24T10:44:37.893-04:00Ultimate Nutrition Facts for Athletes
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<h2>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Helvetica; font-size: 18.0pt; mso-bidi-font-family: Helvetica;">Keys to Ultimate Frisbee Nutrition</span></b></h2>
<h2>
<span class="Apple-style-span" style="font-size: small; font-weight: normal;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Helvetica; font-size: 14.0pt; mso-bidi-font-family: Helvetica;">with Nutrition Expert, Ultimate Frisbee Player & Author Allison Tannis BSc MSc RHN <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF53eoqlQtu-LqqxYLpkm7NbYmyF3xoxXT9i_Au6N7Y0Hh9VuDeYxqAs7_oWwMedUJLvuAHjsZzHmU9F2ZKw6b3r19lb7SeKlrysXf5X58U5mIHYvBWNfvCFaCU31F-tYdgdld3sWCLkQ/s1600/DSC02257.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF53eoqlQtu-LqqxYLpkm7NbYmyF3xoxXT9i_Au6N7Y0Hh9VuDeYxqAs7_oWwMedUJLvuAHjsZzHmU9F2ZKw6b3r19lb7SeKlrysXf5X58U5mIHYvBWNfvCFaCU31F-tYdgdld3sWCLkQ/s1600/DSC02257.JPG" height="320" width="210" /></a></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Pushing through, ignoring the wall and digging deep are important to
success as an athlete. But, getting your body to perform at its best starts
with fueling it, and keeping it fueled. Here is some information about sports
nutrition that can be used by any athlete (including my Ultimate Frisbee teammates to whom I promised I'd write a bit about this topic on my blog) to get the most out
of their body. Research is this area is varied and ever changing - please accept the information below is only an overview and take away what you what.<o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Note: The most
important thing to do as an athlete is to listen to your body. Give your body
what it needs when you’re off the field: cool it off, drink water, eat. If you
don’t, you’ll be trying to play with a body that biologically cannot perform at
its best.</span></i></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica;"><span style="mso-list: Ignore;">1)<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Hydration:<o:p></o:p></span></h3>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Try not to be dehydrated starting exercise – in other words, focus
on drinking water the days prior to competition. While exercising, drink more
water than your "thirst" asks for. Being thirsty is a signal that you
are already dehydrated and your performance is suffering. Try drinking small
amounts of water frequently to avoid digestive distress. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Drink something you like the taste of – that way you are more likely
to drink lots of it. How much do you need to drink? The best way to determine
if you’re rehydrating correctly is to weigh yourself before, and then after
exercise. You do not want to lose more than 2% of your body weight or you
haven’t drunk enough to stay sufficiently hydrated to be at your best. You can
also check urine colour - light yellow is ideal. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">If exercising for >1 hour, your body requires electrolyte
replenishment. If exercising for 2+ hours, your body requires carbohydrate
replenishment. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<h3>
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">2) Fuel: </span></h3>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">The primary fuel used by the body during an Ultimate Frisbee game is
carbohydrate (your body could use fat as a fuel source, but once your working
over 60-70% of your VO2Max, which is about your aerobic threshold, you only
burn carbohydrates). The main source of carbohydrate fuel in the body is
glycogen cells found in muscles. Even if you “carb-load” before an event you’ll
only have about 90 minutes worth of glycogen to fuel you. In other words,
you’ll probably be running on fumes by the end of your first game. Including
carbohydrates in your nutrition plan for Ultimate Frisbee games and tournaments
is important. Here are some facts about two popular sources of carbohydrates
for endurance athletes:<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<h4>
<span class="Apple-style-span" style="font-family: Helvetica;">a) Sports Drinks </span></h4>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span class="Apple-style-span" style="font-family: Helvetica;">Sports drinks that include sugar can be tough to
digest (some people complain of stomach discomfort). As your body runs harder
and longer, blood is pulled away from the digestive tract to focus on
supporting the muscles. As such, some people will simply have a slow stomach digestion,
meanwhile others may find their stomach almost stops working altogether which
causes discomfort when trying to consume sugar/food. Nuun and other electrolyte
replacements may be easier on your stomach. If you tolerate sports drinks well,
it appears Gatorade has a preferable carbohydrate make-up for absorption of the
sports drinks available on conventional store shelves. </span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<h4>
<span class="Apple-style-span" style="font-family: Helvetica;">b) Gels <span style="mso-spacerun: yes;"> </span></span></h4>
<div class="MsoListParagraphCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span class="Apple-style-span" style="font-family: Helvetica;">Gels offer a quick sugar
source for your blood stream that can ‘wake-up’ your brain. During exercise,
blood sugar is sent to the muscles to sustain them, lowering the amount of
sugar available to the brain – this explains that tired or foggy feeling some
experience when they exercise for long periods or without properly eating
beforehand.</span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraph" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Everyone absorbs carbohydrate differently so it may take anywhere
from 3 minutes to 15 minutes for you to ‘feel’ a gel. Gels will not necessarily
re-store your glycogen stores at a one-to-one ratio. Gels can also be hard to
absorb if your stomach has slowed. If so, try using just a quarter of a gel
pack about 20 minutes apart. Always drink water when taking a gel pack. As for
when to take a gel pack, some suggest taking them 45-60 minutes into extended
exercise for better absorption and stomach acceptance, and avoid taking them
towards the end of your intense exercise.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<h3>
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica;"><span style="mso-list: Ignore;">3)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Recovery:<o:p></o:p></span></h3>
<div class="MsoListParagraphCxSpLast" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Within 20 minutes after exercise protein and carbohydrates must be
eaten for proper recovery. Between games be sure to eat, but keep the amount small
if you find your digestion is slower post intense exercise. After a day of
ultimate, include protein in your meal to help muscle repair, and sufficient
carbohydrates to restore glycogen stores. According to one research study, eating
a small amount of protein before bed may enhance muscle repair during sleep.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<h4>
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Table 1: Amount of Carb & Protein for Recovery for Middle-Long
Distance Event</span></h4>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 147.6pt;" valign="top" width="148">
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Body Weight<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 147.6pt;" valign="top" width="148">
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Carbohydrates<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 147.6pt;" valign="top" width="148">
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Protein<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 147.6pt;" valign="top" width="148">
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">120 lb<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 147.6pt;" valign="top" width="148">
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">75 g<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 147.6pt;" valign="top" width="148">
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">16g<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 147.6pt;" valign="top" width="148">
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">150 lb<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 147.6pt;" valign="top" width="148">
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">100 g<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 147.6pt;" valign="top" width="148">
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">20g<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 147.6pt;" valign="top" width="148">
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">200 lb<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 147.6pt;" valign="top" width="148">
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">135 g<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 147.6pt;" valign="top" width="148">
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">25g<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<h4>
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Food Examples of 30 g of Carbohydrates:</span></h4>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">½ bagel<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">1 cup chocolate milk<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">2 cups sports drinks<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">1 banana<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">2/3 sports bar<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<h4>
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Food Examples of 25g of Protein:</span></h4>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">3 eggs<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">2 cups plain yogurt<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">1 cup greek yogurt<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">3 cups chocolate milk<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">3 oz. (size of a deck of cards) chicken, fish, beef<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">1 ¼ cup tofu<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">30 g whey protein<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<h3>
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">4) It’s Not Just About Bread & Meat:</span></h3>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">There is much more to sports nutrition than water, protein and
carbohydrates. Vitamins are needed for energy production (particularly B
vitamins). Antioxidants (found in bright coloured fresh foods) are needed to
reduce damage and inflammation. Fish oil is needed to minimize inflammation.
All in all, the best foods for athletes are the best foods for everyone –
fresh, colourful whole foods with some complex carbohydrates and quality
protein. Some sports drinks/gels/bars include some of these other important
nutrients. Some athletes find multivitamins also helpful. If you choose to use
a multivitamin during tournaments, be sure to use one with divided daily dosages
(e.g. 3 a day) so you can take small amounts throughout the day. Why? Some
vitamins are water soluble and can’t be stored in the body for later use (hence
urine colour darkens after taking a multivitamin). <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<h3>
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">5) Staying Cool in Hot Weather</span></h3>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">In hot weather, staying cool will enhance performance. Here are some
ways that are easily done on an ultimate field: put ice cubes in your drinks to
keep it cool, if well tolerated by your gut drink icy/slushy drinks, place cold
wet towels on neck/back on points off).<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<h3>
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">DISCLAIMER: </span></h3>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;"><i><b>No matter what you do, do NOT drastically change your
nutritional plan on “race-day”. Try it out before hand. </b></i><o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<!--EndFragment-->Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com1tag:blogger.com,1999:blog-41537393026424974.post-16873025617811292462014-07-22T10:49:00.001-04:002014-07-22T10:51:45.273-04:00Best Foods to Eat In The Summer<!--[if gte mso 9]><xml>
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<h3>
1.
Toast the Day</h3>
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<span style="mso-bidi-font-family: "Lucida Grande";">Drinking
plenty of water when it’s warm outside is an easy way to keep you feeling your
best. Dehydration happens quickly in the summer, and even faster when you’re
being physically active. According to research published in the <i style="mso-bidi-font-style: normal;">International Journal of Sports Medicine</i>,
being even just a little dehydrated affects your ability to physically perform.
Stay hydrated. You can start by toasting the morning with a glass of water. Then, toast your friends with something more sexy like crushed pineapple in ice water, or cucumbers in water that's been cooled in the fridge. Yum!<o:p></o:p></span></div>
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<span style="mso-bidi-font-family: "Lucida Grande";">2. Savor
Your Skin</span></h3>
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<span style="mso-bidi-font-family: "Lucida Grande";">Glorious
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minerals and antioxidants can help protect your skin. According to the <i style="mso-bidi-font-style: normal;">Journal of the American College of Nutrition</i>,
when researchers compared the diets of some people in Greece, Sweden and Australia
they found those that ate more vegetables and olive oil had fewer wrinkles. Eat
lots of delicious seasonal foods like leafy greens and vegetables (and
supplement if you fall short) to support your sun-drenched skin this summer.<o:p></o:p></span></div>
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<span style="mso-bidi-font-family: "Lucida Grande";">3. Minerals
on the Menu</span></h3>
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<span style="mso-bidi-font-family: "Lucida Grande";">The
radiant heat of summer brings with it sleeveless fashions, sockless footwear
and sweat. Sweat is a combination of water and electrolytes meant to cool the
body. When you sweat, don’t forget to recharge: seek out foods rich in minerals
(peas, green vegetables, bananas), use multivitamins or try smoothie mixes
that include vegetables.</span></div>
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<span style="mso-bidi-font-family: "Lucida Grande";">4. Cool
Off</span></h3>
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<span style="mso-bidi-font-family: "Lucida Grande";">Yuck! Sweaty! As the thermometer rises our bodies cool off by increasing blood flow
to the skin, and sweating. As it gets even hotter, people experience
irritability, fatigue and reduced physical performance. Find a seat in the shade,
get a cold drink, and cool off. Better yet, jump in the sprinkler or lake! Go on, jump in and live young - it's fun and research studies have found that with age the body is less
efficient at recognizing and adjusting to heat. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMuXMBVBmITMniSkTKwN6p5VcSvaE0mienw-kRiJW0X5fToIE0V_Vf8lBOeVolwVIjTY0QmgTpDD3VZW7C1ESX-tskxVvsi-xjd6fMrDzjtVWch6SzqkvHCbCdTgGO0YmbsCp7BVWhabc/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMuXMBVBmITMniSkTKwN6p5VcSvaE0mienw-kRiJW0X5fToIE0V_Vf8lBOeVolwVIjTY0QmgTpDD3VZW7C1ESX-tskxVvsi-xjd6fMrDzjtVWch6SzqkvHCbCdTgGO0YmbsCp7BVWhabc/s1600/photo+1.JPG" height="240" width="320" /></a></div>
<br /></div>
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<span style="mso-bidi-font-family: "Lucida Grande";">References:<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: "Lucida Grande";">Sawka
MN et al. </span><span style="mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">Hydration effects on temperature regulation. </span><span style="color: #262626; mso-bidi-font-family: Arial;">Int J Sports Med.</span><span style="mso-bidi-font-family: Arial;"> 1998 Jun;19 Suppl 2:S108-10.<o:p></o:p></span></div>
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<span style="mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">Canadian Centre for Occupational Health and Safety.<span style="mso-spacerun: yes;"> </span>Hot Environments – Health Effects. 2008. </span><a href="http://www.ccohs.ca/oshanswers/phys_agents/heat_health.html"><span style="mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">http://www.ccohs.ca/oshanswers/phys_agents/heat_health.html</span></a><span style="mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;"> <o:p></o:p></span></div>
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<span style="mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">Purba MB et al. Skin wrinkling: can food make a difference? J Am Coll
Nutr 2001 Feb;20(1):71-80.</span><o:p></o:p></div>
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<br /></div>
<!--EndFragment-->Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-29985251800633370032014-07-16T11:04:00.004-04:002014-07-16T11:16:57.383-04:00Best Superfoods<!--[if gte mso 9]><xml>
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<h3>
Superfoods: Superheroes of Health</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHZ-5j0Fr97zt0l_WH78g0ZUTlzOKTp_LWw_cA811Szhc6nSwEyCQB6K3URyiRKipIkO1S4WluWYKa7CDk29Kur7pucoe6H-tbYS-7gMYJfM5g6BC-ABHiT4g2MsJ-epRRD0gCG_yevfM/s1600/Food.jilliankennedy.2014-4112.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHZ-5j0Fr97zt0l_WH78g0ZUTlzOKTp_LWw_cA811Szhc6nSwEyCQB6K3URyiRKipIkO1S4WluWYKa7CDk29Kur7pucoe6H-tbYS-7gMYJfM5g6BC-ABHiT4g2MsJ-epRRD0gCG_yevfM/s1600/Food.jilliankennedy.2014-4112.jpg" height="320" width="213" /></a>There are dozens of superfoods -
each with superpowers to help battle whatever health-stealing villain is ailing
you. Discover superfoods - these delicious tasting cape-crusaders are just waiting for you to bite into them so they can start helping you live healthier.<o:p></o:p></div>
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<h3>
What is a Superfood?</h3>
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The term ‘superfood’ has become a kitchen table term - linked
to foods like green leafy vegetables, blueberries, hemp and goji.<span style="mso-spacerun: yes;"> </span>But, what is a superfood - does it fight
crime in a caped costume? Superfoods lack an official definition; however, it
is generally accepted that a superfood is a food with high phytonutrient
content that is thought to offer health benefits. <o:p></o:p><br />
<br />
<i>Photograph by Jillian Kennedy http://www.jilliankennedy.com</i></div>
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<h3>
Top 12 Superfoods You'll Actually Want to Eat:</h3>
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<ul>
<li>Almonds</li>
<li>Aloe Vera</li>
<li>Beets</li>
<li>Chia</li>
<li>Coconut Oil</li>
<li>Goji</li>
<li>Greens</li>
<li>Hemp</li>
<li>Raspberries</li>
<li>Salmon</li>
<li>Tumeric</li>
<li>Yogurt</li>
</ul>
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<o:p> Here's a little more to chew on about some of these superfoods:</o:p></div>
<h4>
Aloe Vera</h4>
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This common houseplant is worthy of a hero’s
homecoming.<span style="mso-spacerun: yes;"> </span>Topically, aloe vera is well
known as a soothing ointment for sunburns. Orally, aloe vera has gut-busting
superpowers – it fights constipation. <i style="mso-bidi-font-style: normal;">Shazam</i>!<o:p></o:p></div>
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<h4>
Beets</h4>
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<o:p></o:p></div>
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According to a study published in<i style="mso-bidi-font-style: normal;">
American Journal of Clinical Nutrition</i>, eating foods rich in anthocyanins (that dark ruby colour of beets) prevent blood vessel damage. Plus, beets are a great source of energizing B
vitamins. As for those beet greens – think twice before tossing them in the
compost as they contain a power-punch of energizing, health-promoting
nutrients.<o:p></o:p></div>
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<h4>
Chia</h4>
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<o:p></o:p></div>
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Chia seeds are packed with nutrients like protein and
antioxidants - yet, they are best known for their omega-3 fatty acid content.
Omega-3 fatty acids are super powered nutrients with anti-inflammatory effects,
and the ability to promote health in the brain, heart, joints and digestive
tract – <i style="mso-bidi-font-style: normal;">Great Scott</i>! Other superfoods
that contain omega-3 fatty acids include salmon, sardines and flax seed.</div>
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<h4>
Goji</h4>
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<o:p></o:p></div>
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Red tights and capes are the trademark of superheros – as
such, these little red berries are dressed appropriately.<span style="mso-spacerun: yes;"> </span>Goji berries contain cholesterol lowering
phytosterols and, very high amounts of antioxidants. Antioxidants fight free
radicals that cause damage and aging. But, thanks to antioxidant rich superfoods
like goji, acai, pomegranates, green tea and blueberries – <i style="mso-bidi-font-style: normal;">it’s clobbering time</i>!<o:p></o:p></div>
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<h4>
Greens</h4>
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Popularly referred to as ‘greens’, leafy green vegetables
have an extensive offering of nutrients that support health and boost energy.
From enzymes to antioxidants, greens offer a power-packed punch of nutrients –
just ask Popeye. From spinach, to wheat grass, to complex greens formulas,
greens come in many forms - you won’t need a “bat-phone” to find one of these
superheroes.<o:p></o:p></div>
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<h4>
Raspberries</h4>
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<o:p></o:p></div>
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All berries are superfoods – packed with high amounts of
antioxidants and essential vitamins. Yet, raspberries seem to have remained
outside the spotlight – like a masked superhero happy to stay anonymous.
Raspberries are a good source of vitamin C and manganese, plus host to powerful
antioxidants including ellagic acid and anthocyanins. <o:p></o:p></div>
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Tumeric<span style="mso-spacerun: yes;"> </span></h4>
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<o:p></o:p></div>
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A common ingredient in curries, tumeric is rich in antioxidants
and has proven to have anti-inflammatory effects. The German Commission E
recommends turmeric for digestive complaints. <o:p></o:p></div>
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<h4>
Yogurt</h4>
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<o:p></o:p></div>
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Yogurt contains hundreds of helpful microbes, called
probiotics. Probiotics fight inflammation and promote digestive health. It’s a
team of superheroes on your spoon – <i style="mso-bidi-font-style: normal;">cowabunga</i>!
Plus, yogurt is a delicious source of calcium, protein and B vitamins.</div>
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<b style="mso-bidi-font-weight: normal;">References:<o:p></o:p></b></div>
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Aloe Vera – <o:p></o:p></div>
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German Commission E Monograph – Approved Herb, Aloe<o:p></o:p></div>
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<a href="http://cms.herbalgram.org/commissione/Monographs/Monograph0002.html">http://cms.herbalgram.org/commissione/Monographs/Monograph0002.html</a>
<o:p></o:p></div>
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<br /></div>
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<!--EndFragment-->Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-7164597792326125482014-07-09T08:55:00.000-04:002014-07-09T08:58:33.503-04:00Having trouble staying motivated & focused at work?Yawn. Stretch. Day dream. Surf the web. Check facebook. Read a blog.<br />
<br />
Are you having trouble staying focused? Trouble getting motivated? Sometimes it's hard to stay motivated to get that to-do list done at work...like in summer when the warm rays of sunlight sprinkle through the leaves of the tree outside beckoning you to ditch the office chair and frolic in the grass.<br />
<br />
Here's an idea: get outside! Yes, go and frolic in the grass. In fact, according to a study reported in the British Journal of Sports Medicine taking a walk in nature is fantastic for you! Using three walking environments in Edinburgh (commercial district, busy shopping area, green space) the researchers found that walking in green space resulted in lower frustration and higher meditation. In addition, when people left the green space they experienced higher engagement...yes, in other words feeling more motivated to get things done!<br />
<br />
So, get motivated and stay focused at work by leaving work and taking a walk in nature.<br />
<br />
Want to read the study:<br />
British Journal of Sports Nutrition (2013 Mar 6)<br />
http://www.ncbi.nlm.nih.gov/pubmed/23467965 <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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<br />Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com2tag:blogger.com,1999:blog-41537393026424974.post-61841084197458459152014-06-16T09:41:00.001-04:002014-06-16T09:55:45.571-04:00World Cup Health: Are You a Sports Fan?<!--[if gte mso 9]><xml>
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<span class="Apple-style-span" style="font-family: Cambria;">Are there health benefits or risks of being
a super sports fan?</span><span class="Apple-style-span" style="font-family: Cambria; font-size: small; font-weight: normal;"> </span></h3>
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<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">He shoots, he scores! And, the crowd goes
wild. You can hear their roar. Hundreds of excited fans flood the streets,
waving their team’s flag proudly, while horns honk in response. In homes across
the country, viewers at home jump in excitement while embracing their friends,
with giddy grins on their faces. A last minute win – the true sports fan’s
dream. It's World Cup time - is it affecting your health?<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Sports fans of all
kinds will be glued to the television with the summer season of sports ramping up. Rooting for your team can affect your
health, both positively and negatively. It’s absolutely amazing that simply
watching a sporting event can change your mood, hormones in your body, and they
way you eat. <o:p></o:p></span></div>
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<br /></div>
<h4>
<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">You’re In the Game</span></h4>
<div class="MsoNormal">
<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Oh, there is nothing quite like that feeling
of glory when your team wins. Who doesn’t like to identify with successful
people or teams and enjoy basking in the reflected glory? In fact, psychology
researchers suggest watching your favourite team win increases self-esteem,
mood, cortisol and testosterone levels. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">When saliva samples of 21 male fans watching
a World Cup soccer match were compared, testosterone levels increased in fans
of the winning team, and decreased in fans of the losing team. The Challenge
Hypothesis can explain the rise in testosterone: testosterone levels of
watchers increase in preparation to defend or enhance their social status. <o:p></o:p></span></div>
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<br /></div>
<h4>
<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p>World Cup Science Study</o:p></span></h4>
<div class="MsoNormal">
<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">During the 2010 World Cup finals between
Spain and the Netherlands (since you’re itching to know, yes, Spain won),
researchers observed 50 Spanish soccer fans and found similar results with
testosterone levels, as well as changes in cortisol levels. Interestingly the younger
and greater fans had higher cortisol levels during the game. In other words,
younger and greater fans perceive that a negative outcome of the game will
threaten their own social esteem. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Watching your heroes win or lose has
physiological consequences. You are not just watching your sports team - your
body is reacting and responding to the game. When athletes in a game are tested
for testosterone level changes they experience a similar increase during a win
and decrease during a loss. Thus, the physiological effects sports fans
experience watching the game are a bit like those experienced by athletes in
the sport – it’s almost like you are in the game.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<h4>
<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Weight Gain and the Game's Score</span></h4>
<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">The outcome of the game is likely effecting
your waistline. According to a paper published in <i style="mso-bidi-font-style: normal;">Psychology Science</i> in 2013, when a fan’s favourite team loses it
leads to consumption of less healthy food. The study found that on Monday,
following a Sunday National Football League (NFL) game, fans in cities of
losing teams ate more saturated fat and a higher number of calories than fans
in cities where teams won.<span style="mso-spacerun: yes;"> </span>The effect
was seen more greatly in cities with more committed fans. Interestingly, in
cities where the NFL team had not played on the Sunday there was no change in
dietary consumption. Similar results were seen when the researchers measured
food consumption of French soccer fans.</span><span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p> </o:p></span><br />
<h4>
<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><br /></span></h4>
<h4>
<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Listen up sports fans! </span></h4>
<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Adorn your jerseys,
paint your faces and get your best cheer ready – here comes an amazing few
months of sports. But, remember no matter who wins the World Cup you’re body is reacting to the outcome.</span><span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p> So, breathe, get up and stretch and eat well so you can enjoy every amazing kick, shoot and goal of the World Cup.</o:p></span><br />
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<br /></div>
</div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">References:<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Bernhardt PC. Testosterone changes during
vicarious experiences of winning and losing among fans at sporting events. </span><span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;">Physiol
Behav. 1998 Aug;65(1):59-62.<o:p></o:p></span></div>
<div class="MsoNormal">
<a href="http://www.ncbi.nlm.nih.gov/pubmed/9811365"><span style="color: windowtext; font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;">http://www.ncbi.nlm.nih.gov/pubmed/9811365</span></a><span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Cornil Y and P Chandon. </span><span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;">From
fan to fat? Vicarious losing increases unhealthy eating, but self-affirmation
is an effective remedy. Psychol Sci. 2013 Oct;24(10):1936-46. doi:
10.1177/0956797613481232. Epub 2013 Aug 7.<o:p></o:p></span></div>
<div class="MsoNormal">
<a href="http://www.ncbi.nlm.nih.gov/pubmed/23925307"><span style="color: windowtext; font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;">http://www.ncbi.nlm.nih.gov/pubmed/23925307</span></a><span style="font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> <o:p></o:p></span></div>
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<br /></div>
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-bidi-language: AR-SA; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;">Van der Meij L et al.
Testosterone and cortisol release among Spanish soccer fans watching the 2010
World Cup final. <u style="text-underline: #262626;"><span style="color: #262626;">PLoS
One.</span></u> 2012;7(4):e34814. doi: 10.1371/journal.pone.0034814. Epub 2012
Apr 18. </span><span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;">http://www.ncbi.nlm.nih.gov/pubmed/2252</span><!--EndFragment-->
Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com2tag:blogger.com,1999:blog-41537393026424974.post-3365790784329803972014-06-09T12:11:00.003-04:002014-06-09T12:26:10.805-04:00Man-Up! Top Men's Health Issues & Foods/Supplements that can Help<!--[if gte mso 9]><xml>
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<br />
<h4>
<span class="Apple-style-span" style="font-size: small; font-weight: normal;"> </span>Men have a
shorter life expectancy than women. Are you going to let the ladies have all
the fun? Come on men - it's time to learn some new tricks about eating and living healthier.</h4>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq4A1Wwf4rXtjLUG3O8e3hc3cEGtskJBPZuJqrvEbD8AGPfOzu383AsKLkHeocCh8dI2P3e5ckD_l2oA6s5k53VlVSG5hv_h-gRyI6BD7xbac4p7qmTeNHO7I3Nhhy1MzBu5vXoPuE1QE/s1600/Photo+on+2014-06-09+at+13.24.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq4A1Wwf4rXtjLUG3O8e3hc3cEGtskJBPZuJqrvEbD8AGPfOzu383AsKLkHeocCh8dI2P3e5ckD_l2oA6s5k53VlVSG5hv_h-gRyI6BD7xbac4p7qmTeNHO7I3Nhhy1MzBu5vXoPuE1QE/s1600/Photo+on+2014-06-09+at+13.24.jpg" height="240" width="320" /></a></div>
<br />
<h3>
It’s
a Guy Thing</h3>
<span style="mso-bidi-font-family: Calibri;">Many men avoid a
doctor when sick, and skip regular check ups. Surveys show such men blame time
or money restrictions. Yet, there is more to it – it’s a boy thing. From a
young age, boys are taught to ‘tough-it-out’ from father-figures, coaches and
sports heroes. When it comes to not feeling well, males tend to avoid the
doctor, even when they are in their ‘wise-old age’. Wise-up, and be proud of
your body – it’s time to take your health seriously.</span><br />
<br />
<h3>
<span class="Apple-style-span" style="font-size: 19px; font-weight: normal;">Top 5
Men’s Health Issues:</span></h3>
<ul>
<li>Obesity</li>
</ul>
<ul>
<li>Prostate/Penile Health</li>
</ul>
<ul>
<li>Heart Disease</li>
</ul>
<ul>
<li>Hair Loss</li>
</ul>
<ul>
<li>Mental Health</li>
</ul>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri;"><o:p> ...as well as concerns with weight management, heart burn, acne, digestive troubles and a lack of energy.</o:p></span></div>
<div class="MsoNormal">
<br /></div>
<h3>
<span style="mso-bidi-font-family: Calibri;">The
Beer Belly</span></h3>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri;">Shirt a little
snug?<span style="mso-spacerun: yes;"> </span>Obesity is a big problem in men.
According to a 2009 Statistics Canada report on body composition, 37% of adults
are overweight; of which, more men than women are tipping the scale. Obesity is
linked to many diseases. Small dietary and lifestyle changes can make a
difference. Your local health food store has a plethora of whole food items,
healthy snack options and supplements to help. Sporting a healthy waistline is
a great way to wear your health proud.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<h3>
<span style="mso-bidi-font-family: Calibri;">Psst…
It’s Called a Penis</span></h3>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri;">The guys love to
crack jokes that involve male genitalia, but its no laughing matter when penile
tissue doesn’t work. Luckily, there are scientifically proven medicinal and
herbal options to help improve the ability of erectile tissue to maintain an
erection, including Horny Goat Weed.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri;">Men might not
have to deal with a uterus that cramps, but they do have to deal with a
prostate. Enlarged prostates are common among older men, but it is not unheard
of in younger men as well. Located in a sensitive area of the body, even small
prostate flare-ups can lead to problems with urination and sexual function. Saw
palmetto is well known for its ability to support prostate health.
Anti-inflammatory nutrients such as fish oil and probiotics may also help with
an inflamed prostate.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri;">Don’t hide under
the sheets if you are having problems in the bedroom – your health may be at
risk. Clinical and epidemiological studies show a link between sexual
dysfunction and physical and psychological health. <span style="mso-spacerun: yes;"> </span>Listen up, boys - all men have a prostate and
a penis. You won’t be the first patient to ask a doctor about his
‘boy-parts’.<span style="mso-spacerun: yes;"> </span>So, Man-Up! And, go talk to
your health care provider about your prostate or penis-related concerns.</span> </div>
<div class="MsoNormal">
<br /></div>
<h3>
<span style="mso-bidi-font-family: Verdana;">Huddle Up</span></h3>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Verdana;">Fact: Men have a
lower life expectancy.<span style="mso-spacerun: yes;"> </span>So, what’s our
game plan? Men aren’t dying due to their ‘need for speed’ or other masculine
impulses. Men have a higher death rate from coronary heart disease than women. <span style="mso-spacerun: yes;"> </span>Researchers have found that cardiovascular disease
appears about 10 years earlier in men than in women. And, clinical studies show
that cardiovascular disease is largely preventable through lifestyle
modification.<span style="mso-spacerun: yes;"> </span>The game plan is simple: more
exercise, vegetables, fish oil and fibre.<span style="mso-spacerun: yes;">
</span>And, our ‘special teams’ will feature a few heart-health promoting
supplements like hawthorne, plant sterols or CoQ10.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<h3>
Lowering Stress</h3>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Verdana;">While some
people may appear to thrive on it, stress is a risk factor in many diseases,
including heart disease, mental illness and some intestinal conditions. Stress
can also affect your immune system leaving you weak.<span style="mso-spacerun: yes;"> </span>Need some help chillin’ out, boys? Try yoga,
tai-chi, or herbal medicines including California poppy, kava, or ginseng.</span> </div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<h3>
<span style="mso-bidi-font-family: Verdana;">The
Better Gender?</span></h3>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Calibri;">Men can
tolerate more pain than women (really, it’s a proven fact). But, that doesn’t
mean they should ignore the signals their body is giving them. Be a man about
it, and talk straight with your doctor about your health concerns. Wear your
health with pride – it looks good on you. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Verdana;">References:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Verdana;">Health Canada<o:p></o:p></span></div>
<div class="MsoNormal">
<a href="http://www.hc-sc.gc.ca/hl-vs/jfy-spv/men-hommes-eng.php"><span style="mso-bidi-font-family: Verdana;">http://www.hc-sc.gc.ca/hl-vs/jfy-spv/men-hommes-eng.php</span></a><span style="mso-bidi-font-family: Verdana;"> <o:p></o:p></span></div>
<div class="MsoNormal">
<a href="http://www.hc-sc.gc.ca/hl-vs/gender-genre/analys/gender-sexes-eng.php#goodfit"><span style="mso-bidi-font-family: Verdana;">http://www.hc-sc.gc.ca/hl-vs/gender-genre/analys/gender-sexes-eng.php#goodfit</span></a><span style="mso-bidi-font-family: Verdana;"> <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Courier;">Kaufman JS,
Cheek DJ. Men's cardiovascular and pulmonary health. Nurs Clin North Am. 2004
Jun;39(2):283-300.</span><span style="mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Courier;">Moyad MA. The
optimal male health diet and dietary supplement program. Urol Clin North Am.
2012 Feb;39(1):89-107.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Courier;">Pinkhasov RM,
Shteynshlyuger A, Hakimian P, Lindsay GK, Samadi DB, Shabsigh R. Are men
shortchanged on health? Perspective on life expectancy, morbidity, and mortality
in men and women in the United States. Int J Clin Pract. 2010 Mar;64(4):465-74.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Verdana;">Statistics Canada
<o:p></o:p></span></div>
<div class="MsoNormal">
<a href="http://www.statcan.gc.ca/daily-quotidien/100113/dq100113a-eng.htm"><span style="mso-bidi-font-family: Verdana;">http://www.statcan.gc.ca/daily-quotidien/100113/dq100113a-eng.htm</span></a><span style="mso-bidi-font-family: Verdana;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Verdana;">Tan HM et al. </span><span style="mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">Men's health:
sexual dysfunction, physical, and psychological health--is there a link? </span><span style="color: #262626; mso-bidi-font-family: Arial;">J Sex Med.</span><span style="mso-bidi-font-family: Arial;"> 2012 Mar;9(3):663-71.</span><span style="mso-bidi-font-family: Verdana;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<!--EndFragment-->Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com5tag:blogger.com,1999:blog-41537393026424974.post-24427907513308831762014-06-02T10:22:00.001-04:002014-06-09T10:13:07.236-04:00Argh! Why Can't I Lose this Weight?!<!--[if gte mso 9]><xml>
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<span class="Apple-style-span" style="font-family: inherit;">As the market place is full
of quick weight loss solutions promising drastic reductions in weight with a
flip of their magical wand, it’s important to understand why we are obese and
why we should care how heavy we are.</span><br />
<b><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br /></span></b>
<b><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Why are we so fat? </span></b></div>
<span class="Apple-style-span" style="font-family: inherit;">According to the World Health
Organization we are fat because we’ve transitioned our food choices towards
refined foods, food of animal origin, and increased fat. According to all of
these experts, we are fat because we may have genes that tell us to overeat, we
eat more with each generation and we choose the wrong foods.<br /><b><span class="Apple-style-span" style="font-size: small;"><br /></span></b></span><br />
<b><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Why do we care if we are fat? </span></b><br />
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;">Some experts say that it’s
because humans have similar eating patterns to the rat – humans will eat until
overfed. This is an evolutionary response to eat and store energy to be able to
survive a future famine. However, when, if ever, does the local supermarket run
out of food? We are not likely to see a famine in the near future in North
America. Therefore, we never find a need to use all of this energy we are
storing. With each generation we appear to be storing more
energy for this fictional upcoming famine. According to Professor Roland Auer,
of the University of Calgary we are fat because we eat 15% more </span></div>
<div class="MsoNormal" style="margin-left: -9.0pt; tab-stops: 211.5pt;">
<span class="Apple-style-span" style="font-family: inherit;"> calories with
each generation. <o:p></o:p></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;"><br /></span>
<span class="Apple-style-span" style="font-family: inherit;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;">Clothes come in all sizes and
body fat is useful as it keeps us warm in the winter. What is the concern?
Well, obesity is a concern because it is associated with disease. Excessive
body fat is associated with an increased cancer risk. A study that observed
900,000 people for 16 years estimated that excess body fat may account for 14%
of all cancer deaths in men and, 20% of cancer deaths in women. This type of
convincing research warns us of the danger of obesity. <o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><br /></span></div>
<h2>
<b style="mso-bidi-font-weight: normal;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Physical Activity for Weight Loss?</span></b></h2>
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<span class="Apple-style-span" style="font-family: inherit;">Although obesity has strong
genetic determinants, it is generally accepted that it results from an
imbalance between food intake and daily physical activity. We eat too much food
and exercise too little. This is reflected in the health guidelines across
North America which focuses on two particular lifestyle factors: increasing
levels of physical activity and reducing the intakes of fat and sugars. <o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;">Most health experts agree
that all long term weight loss programs should include regular exercise.
However, does exercise directly reduce weight? There is disagreement among the
scientific experts as to how much exercise is needed to achieve weight loss and
whether or not there is a dose response effect. <o:p></o:p></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;">For those of you who cringe
at the idea of a weight loss plan that includes intense workouts such as the
stair climber that makes you feel like you are climbing Mount Everest, or the
rowing machine seems like it’s in the ocean during a hurricane – never fear.
The <i style="mso-bidi-font-style: normal;">Journal of the American Medical
Association</i> reported a study of women who were put on a calorie reduced
diet and varying exercise programs for a year. They found that regardless of
exercise intensity the women attained weight loss (average 13 to 20 lbs),
maintained the weight loss and improved cardiovascular fitness. In other words,
you do not have to train for a marathon to lose weight. <o:p></o:p></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;">Any amount of exercise can
help with weight management. Do what you can so that you will keep doing it.
Everest and the ocean are not necessary to achieve weight loss. Most
importantly, exercise and physical fitness are associated with increased
energy, feelings of contentment and reduced risk of some diseases. Exercise is
a part of a healthy lifestyle and should be a part of everyone’s daily
routines. <o:p></o:p></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;"><br /></span></div>
<h2>
<b style="mso-bidi-font-weight: normal;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">How to Lose Weight?</span></b></h2>
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<span class="Apple-style-span" style="font-family: inherit;">The shelves are packed with
various books touting the latest diet plan. Each diet book promising to offer
greater weight loss effects than the others. However, we have yet to find the
be-all-end-all of diets. Scientific investigation of various diet forms has
found that in the end a diet that is rich in vegetables, whole grains and
low-fat foods is a good way to loose weight. However, the only scientifically
proven way to loose weight is to have a net caloric loss of 500 calories per
day. This can be achieved by cutting back on snacks, dressings and high calorie
drinks, in addition to participating in a daily exercise plan. This year be successful
and achieve your desired weight loss goal with a healthy diet and some
exercise. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
</div>
<span class="Apple-style-span" style="font-family: inherit;"><i style="mso-bidi-font-style: normal;"><br clear="all" style="mso-break-type: section-break; page-break-before: always;" /></i>
</span><br />
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<span class="Apple-style-span" style="font-family: inherit;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: inherit;"><br /></span></div>
<div align="right" class="MsoNormal" style="text-align: right;">
<span class="Apple-style-span" style="font-family: inherit;">From A. Tannis,<i> Vitality: Quest
for a healthy diet</i>, Volumes Publishing: Kitchener, 2005</span><i><span class="Apple-style-span" style="font-family: inherit;">.</span><span class="Apple-style-span" style="font-size: xx-small;"><o:p></o:p></span></i></div>
<!--EndFragment-->Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-62836301932213859492014-05-26T10:24:00.001-04:002014-05-26T11:33:52.994-04:00Obesity: Are Products in My House Making Me Fat?Research has been linking common household chemicals, known as obesogens, with obesity. The link was first discovered in the 1970s when low exposure to certain chemicals caused weight gain in laboratory animals. Today, researchers have discovered that there are many chemicals in our environment that promote weight gain in the body.<br />
<br />
How? There are many different ways that obesogens affect weight gain including the ability to influence the number or size of fat cells, and disrupting hormones that affect appetite or satiety.<br />
<br />
Common Items in Your House Where Obesogens can be Found:<br />
- Air fresheners<br />
- Laundry detergent<br />
- Processed Foods (Monosodium Glutamate (aka MSG))<br />
- Conventionally grown produce (Pesticides)<br />
- Plastics (BPAs)<br />
<br />
What can you do to avoid obesogens and other hormone-disrupting chemicals? Probably a lot of the things you are already doing at home such as eating organic when possible, avoiding plastics, limiting your consumption of processed and canned foods, avoiding fragranced products and seeking out products free of BPAs, phthalates and other common chemicals of concern.<br />
<br />
Ah, ha!<br />
One of the most fascinating pieces of research I've read about obesogens links these chemicals to increased rates of obesity in our children. During pregnancy, the effects of obesogens can be transferred to the child. Fascinating stuff! There's more about this and other aspects of this topic in this informative article (link below) available on PubMed. It includes links to references if you'd like to dig a little deeper into this topic.<br />
<br />
For a great read into this topic, check out this article:<br />
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3279464/<br />
<br />
My Confession:<br />
We made a movement in our house to avoid hormone-disrupting chemicals when I was pregnant with my first child about a half decade ago. Yet, sometimes a fragranced or plastic product sneaks it way back into our house. It's great to clean-up your lifestyle after reading an article or blog with research-backed information...but, don't forget to re-clean regularly. This spring when you do your annual spring-clean-up take a moment to consider how "clean" each household item is and ditch the "dirty" ones.Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-22925401698840224382014-05-12T08:15:00.000-04:002014-05-12T09:39:00.741-04:00Meatless Mondays: Easier than You Think<!--[if gte mso 9]><xml>
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<br />
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[Reprinted from Health First Network Flyer - February 2014]</div>
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<br />
By Allison Tannis BSc MSc RHN<br />
<br /></div>
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It’s a global phenomenon worth being a part of. Meatless
Monday is an initiative to encourage people to eat less meat to better their
health and the environment. The concept is to not eat meat one day a week. Why?
One day is about 15% of a week – the exact percentage of saturated fat (found
in animal products) that should be lowered in our diet according to the Surgeon
General. <o:p></o:p></div>
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<br /></div>
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Celebrities like Oprah Winfrey and Paul McCartney have
helped increase awareness about the health and environmental benefits of going
meatless. Since its revival in 2003, awareness and active participation in
Meatless Monday has spread reaching countries around the world including Israel,
Japan, Brazil and Norway. <o:p></o:p></div>
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<br /></div>
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Meatless Health Benefits</div>
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<o:p></o:p></div>
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Going meatless is easy on your body. Nutrition experts have
been encouraging us for years to cut down on how much saturated fat and
cholesterol we eat and to increase our consumption of plant-based foods
(vegetables, fruits, beans, nuts, seeds). This meatless movement is fueled by a
growing number of research studies concluding that eating less meat has health
benefits. <o:p></o:p></div>
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<br /></div>
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Meatless meals may lower your risk of some diseases. In
2012, British researchers reviewed evidence for vegetarian and low-meat diets
and reported both were linked with a lower risk of coronary heart disease and
type 2 diabetes. They also found that evidence suggests eating processed meat
increases the risk of coronary heart disease, cancer and type 2 diabetes. In
conclusion, the researchers suggest eating a meatless diet (vegetarian) or a
diet that focuses on plant-based foods but still involves eating some animal
products.<o:p></o:p></div>
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<br /></div>
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A vegetarian diet may be a hidden fountain of youth. A large
study, called the Adventist Health Study 2, involving over 73,000 people ages
25 and older looked to find links between diet and the causes of death and
disease. The researchers found that vegetarians (including vegan, lacto-ovo-,
pesco- and semi-vegetarian diets) were 12% less likely to die from cardiovascular
disease, diabetes and kidney disease compared to non-vegetarians. There is
compelling evidence for all of us to include some meatless days in our diet. In
fact, the American Heart Association, National Cancer Institute and World
Health Organization recommend various versions of meat-less diets.<o:p></o:p></div>
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<br /></div>
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Whoa, men – there’s more! The researchers of the Adventist
Health Study 2 found the beneficial associations between a vegetarian diet and
mortality were stronger in men than women. Perhaps its time to re-think tailgating
with beef-covered barbeques and other man-hood ties between men and meat. <o:p></o:p></div>
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<br /></div>
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Quick Meatless Swaps <o:p></o:p></div>
<div class="MsoNormal">
When going meatless it is important to seek out certain key
nutrients in meatless alternatives to avoid any nutrient deficiencies. <o:p></o:p></div>
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Calcium: Swap dairy products for fortified dairy-free milks
(soy, rice, almond), which contain about the same amount of calcium as dairy.
Calcium is also found in beans, nuts, seeds and green leafy vegetables. <o:p></o:p></div>
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Vitamin B12: Swap animal meat and eggs for fortified
breakfast cereals, veggie burgers and vitamin B12 supplements. <o:p></o:p></div>
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Protein: Swap your meat-based protein for these protein-rich
plant-based foods: beans, whole grains, seeds and nuts. <o:p></o:p></div>
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<br /></div>
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Environmental Impact of a Meatless Day<o:p></o:p></div>
<div class="MsoNormal">
Going meatless is easy on the environment. According to
experts, getting meat onto your plate takes a toll on the environment. The
United Nation’s Food and Agriculture Organization estimates that one-fifth of
the man-made greenhouse gas emissions are generated by the meat industry. Meat
production also appears to use a lot of water: producing one pound of beef requires
an estimated 1,800 to 2,500 gallons of water compared to 220 gallons for the
same amount of soy tofu. Estimates also suggest it takes almost twenty times more
fossil fuel energy to produce beef than plant-based protein.<o:p></o:p></div>
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<br /></div>
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There are no exact statistics on vegetarians in Canada but
statistics out of Britain and the United States suggest about two percent of
the population is vegetarian. But, going meatless doesn’t mean you have to be a
vegetarian. Experts have shown that even just as little as adopting Meatless
Monday’s into your lifestyle has many healthy benefits to your body and the
environment. Not sure where to start your meatless menu? Try a bean-based soup,
a meatless chili or vegetable pizza for dinner.<o:p></o:p></div>
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<br /></div>
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Recipe: Black Bean and Spinach Soup</div>
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<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Ingredients:<o:p></o:p></div>
<div class="MsoNormal">
1 tbsp olive oil<o:p></o:p></div>
<div class="MsoNormal">
1 cup diced onion<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>½ cup diced bell
peppers<o:p></o:p></div>
<div class="MsoNormal">
1 garlic clove, finely minced<o:p></o:p></div>
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3 cups (or cans) of black beans<o:p></o:p></div>
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5 cups of vegetable broth<o:p></o:p></div>
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½ tsp allspice<o:p></o:p></div>
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¼ tsp cumin seeds<o:p></o:p></div>
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¼ tsp dried oregano<o:p></o:p></div>
<div class="MsoNormal">
¼ tsp ground cloves<o:p></o:p></div>
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½ tsp salt<o:p></o:p></div>
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¼ tsp black pepper<o:p></o:p></div>
<div class="MsoNormal">
1 tbsp red wine vinegar<o:p></o:p></div>
<div class="MsoNormal">
4 cups finely shredded fresh spinach leaves<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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Directions:<o:p></o:p></div>
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Heat the oil in a large pot over medium heat. Add in onion,
bell peppers and garlic. Sauté until vegetables are tender. Add the beans,
broth, spices, salt and pepper. Simmer for about 40 minutes or until beans and
vegetables are tender. Season the soup with vinegar. Add spinach and simmer for
5 about minutes or until leaves are wilted and cooked. Serve and enjoy. <o:p></o:p></div>
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<br /></div>
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<br /></div>
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_________________________________________________________________________________<br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoNormal">
References:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
McEvoy CT et al. Vegetarian diets, low-meat diets and
health: a review. Public Health Nutr 2012 Dec;15(12):2287-94. <o:p></o:p></div>
<div class="MsoNormal">
<a href="http://www.ncbi.nlm.nih.gov/pubmed/22717188"><span style="color: windowtext; text-decoration: none; text-underline: none;">http://www.ncbi.nlm.nih.gov/pubmed/22717188</span></a><o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Meatless Monday<o:p></o:p></div>
<div class="MsoNormal">
<a href="http://www.meatlessmonday.com/"><span style="color: windowtext; text-decoration: none; text-underline: none;">www.meatlessmonday.com</span></a><o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Arial;">Orlich, MJ et al.
Vegetarian dietary patters and mortality in Adventist Health Study 2. JAMA
Intern Med. 2013 Jul 8;173(13):1230-8. <o:p></o:p></span></div>
<div class="MsoNormal">
http://www.ncbi.nlm.nih.gov/pubmed/23836264<o:p></o:p></div>
<!--EndFragment-->Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-53685281508058765772014-05-09T08:23:00.001-04:002014-05-09T08:25:35.692-04:00The 100 Best Anti-aging Foods for your Skin<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXKzkNWOz5592hbGzulwOecZOji7sptQVuyetcOOcp1FRbV-aqrfbPyTCQ-dx2o46-mX2bIv4h11iq84SSlQ0KwvX2Cw2IbBe14Mr6xyw1RJcEWbVXiT5xRUczRKawTTYl5MVDlVyTjBM/s1600/FeedYourSkin_lg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXKzkNWOz5592hbGzulwOecZOji7sptQVuyetcOOcp1FRbV-aqrfbPyTCQ-dx2o46-mX2bIv4h11iq84SSlQ0KwvX2Cw2IbBe14Mr6xyw1RJcEWbVXiT5xRUczRKawTTYl5MVDlVyTjBM/s1600/FeedYourSkin_lg.jpg" height="320" width="255" /></a></div>
<br />
Read all about it in "Feed Your Skin, Starve Your Wrinkles" - By Allison Tannis BSc MSc RHN<br />
<br />
Eat your way to firmer, more beautiful skin with the 100 best anti-aging foods. A great gift for every mom...and, this mom knows...sadly every mother's day its apparent that as the kids shoe sizes keep growing so do the wrinkles around my eyes. Here are some tips to help with those wrinkles while you enjoy of the adventures that make motherhood so worth it.<br />
<br />
Available at Chapters/Indigo, Barnes & Noble, Amazon...<br />
Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-74968749084784269202014-04-28T08:59:00.001-04:002014-04-28T09:01:49.335-04:00Migraines & Food: What to eat to soothe your headache<span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="font-family: Optima;"><span class="Apple-style-span" style="font-size: 16px;">Ouch! My head hurts. P</span></span></span><span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">ain killers can dull the pain but, wouldn't it be nice to skip the feeling that there is a construction site in your skull. Here are some ways you can eat your way to fewer migraines.</span></span><br />
<div style="font-family: Helvetica;">
<span class="Apple-style-span" style="font-family: Optima; font-size: 16px;"><br /></span></div>
<div style="font-family: Helvetica;">
<span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">Why & When do Migraines Occur?</span></div>
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<span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">According to the Journal of Head and Face Pain (May 18, 2005), migraines are more likely to occur in the spring than any other season. When a person is experiencing stress or the weather changes a migraine is also more likely. Dehydration is major trigger, even for those not prone to migraines. Skipping meals can also trigger migraines, as does eating certain foods.</span></div>
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<span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">Foods that May Trigger Migraines:</span></div>
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<span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">A quick Google search will identify MSG as a commonly associated food with migraines. According to the Journal of Head and Face Pain (May 20, 2005), MSG is also scientifically supported as a cause of migraines. The difficult part is that MSG is hiding in many things from canned beans, to packaged foods, to soya sauces and condiments, to restaurant food. Look for the following ingredients on packages: MSG, HVP (hydrolyzed vegetable protein), natural flavouring or flavouring. Caffeine may also be a trigger (soda pop, coffee, tea, hot chocolate, chocolate bars, cocoa). </span></div>
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<span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">According to a 2003 study, the following foods may also trigger headaches in children and adolescents: </span><span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">cheese, chocolate, citrus fruits, hot dogs, monosodium glutamate, aspartame, fatty foods, ice cream, caffeine withdrawal. Of note, red wine and beer are also thought to be triggers for migraines. </span></div>
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<span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">How to Get Ride of Your Migraines:</span></div>
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<span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">Since you can't avoid weather changes or spring, it can start with simple acts to try to relieve stress. Stress relief can come in many forms: a hot bath, a yoga class, meditation, deep breathing, exercise or avoiding people/situations you find stressful. Drinking more water and trying to eat regularly can also help. As for what you're eating, its a great idea to avoid foods that are known triggers: MSG, caffeine, HVP. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1r-Q3F1os3LfNcEWi5ldek_D8cQHJPdJYKClYYK0ozA-BADzMBDo38cORL5w1ATcHsNdEXgV97cqQFTzi1Sqbxg7eYz5ACBhbzuonSi895bP1afnJ5U1e4rme0Yq6fs6TZ_jLueSpmqM/s1600/image.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1r-Q3F1os3LfNcEWi5ldek_D8cQHJPdJYKClYYK0ozA-BADzMBDo38cORL5w1ATcHsNdEXgV97cqQFTzi1Sqbxg7eYz5ACBhbzuonSi895bP1afnJ5U1e4rme0Yq6fs6TZ_jLueSpmqM/s1600/image.jpeg" height="240" width="320" /></a></div>
<span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">Migraines may also be triggered by a food allergy. C</span><span class="Apple-style-span" style="font-family: Optima;"><span class="Apple-style-span" style="font-size: 16px;">ommon food allergies include: <span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; line-height: 21px;">egg, beef, pork, peanuts, nuts, fish, shellfish, citrus, chocolate, soda, corn, cinnamon, cow's milk, wheat, rye, barley, soy, legumes, tomato. The </span></span></span><span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">Oligoantigenic diet is a diet plan in which you avoid all common food allergies for two week. </span><span class="Apple-style-span" style="font-family: Optima;"><span class="Apple-style-span" style="font-size: 16px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; line-height: 21px;">You eat broccoli and related vegetables (</span></span></span><span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; line-height: 21px;"><span class="Apple-style-span" style="font-family: Optima;"><span class="Apple-style-span" style="font-size: 16px;">kale, Brussels sprouts, cauliflower, cabbage, collard greens, kohlrabi, rutabaga, and turnips), fruit (choosing one of apples, bananas, or pears - starting with only one fruit is the best way to ensure that the fruit is not the food causing the symptoms, which is sometimes the case). After 3 days, you can add other fruits. </span></span></span></span></div>
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<span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; line-height: 21px;"><span class="Apple-style-span" style="font-family: Optima;"><span class="Apple-style-span" style="font-size: 16px;"><br /></span></span></span></span></div>
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<span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; line-height: 21px;"><span class="Apple-style-span" style="font-family: Optima;"><span class="Apple-style-span" style="font-size: 16px;">Seems to much for you? It's worth trying it for a week and seeing what happens. Then, you can you can add in one food a day that you are really missing. This isn't ideal but, if that's all you can do then its better than not trying. But, ONLY add in one food a day, and you MUST keep a food dairy if you're not going to do the full two weeks. When the next headache comes, you'll need an accurate food dairy to look back at - look at the last 3 days to see what foods you've added in. One of those, or a combination of them could be a migraine trigger. </span></span></span></span><span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: Optima; font-size: 16px; line-height: 21px;"> </span></span></div>
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<span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">My Confession:</span></div>
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<span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">Argh, I know I'm supposed to drink more water in a day - it helps my joints move better, avoids headaches, is nicer to my kidneys, promotes better detoxing and keeps my wrinkles from looking to prominent. But, sometimes I forget...and, then I get a headache. So, I've kept a glass on top of the water cooler in my house and office to ensure I drink a glass every time I walk by. </span></div>
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<span class="Apple-style-span" style="font-family: Optima; font-size: 16px;">Links to the Studies Mentioned Above:</span></div>
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<span class="Apple-style-span" style="font-family: Optima;"><span class="Apple-style-span" style="font-size: 16px;"><a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1526-4610.1994.hed3404214.x/abstract;jsessionid=8ADF398E0835FAE5B36F131B658E3399.f01t02?deniedAccessCustomisedMessage=&userIsAuthenticated=false">http://onlinelibrary.wiley.com/doi/10.1111/j.1526-4610.1994.hed3404214.x/abstract;jsessionid=8ADF398E0835FAE5B36F131B658E3399.f01t02?deniedAccessCustomisedMessage=&userIsAuthenticated=false</a> </span></span></div>
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<span class="Apple-style-span" style="font-family: Optima;"><span class="Apple-style-span" style="font-size: 16px;"><a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1526-4610.1991.hed3102107.x/abstract">http://onlinelibrary.wiley.com/doi/10.1111/j.1526-4610.1991.hed3102107.x/abstract</a> </span></span></div>
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Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-51365505181746145342014-04-23T09:53:00.001-04:002014-04-23T09:55:33.206-04:00The 100 Healthiest Foods to Eat During Pregnancy<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhps7K_HDb7Eh1q-QYxgn5RzEcGqZkDxIJqCS__yX7Psq8wpY8XJh_RpmgwFZTlXXvaBbI1XKVLoT4wN1luLqmrjJ3E2zWCB6SAXParrPbuC2TRsxuaTR9Vn_f0CLq_6shjLI4DpY3xEzQ/s1600/Pregnancy+Book+cover.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhps7K_HDb7Eh1q-QYxgn5RzEcGqZkDxIJqCS__yX7Psq8wpY8XJh_RpmgwFZTlXXvaBbI1XKVLoT4wN1luLqmrjJ3E2zWCB6SAXParrPbuC2TRsxuaTR9Vn_f0CLq_6shjLI4DpY3xEzQ/s1600/Pregnancy+Book+cover.jpg" height="320" width="255" /></a></div>
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With so much information out there about what-to-eat and what-not-to-eat during pregnancy, it's nice to have a resource that can guide you through the mess of facts, and lead you through pregnancy with delicious foods that fuel you, nourish baby and help you stay nausea-free. (Fairwinds 2009)<br />
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A book by Allison Tannis - Available at bookstores around the world and online.Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-24284484051508277042014-04-22T08:56:00.001-04:002014-04-22T09:16:00.705-04:00Oh, Chocolate! Look What You've Done to My Skin.<!--[if gte mso 9]><xml>
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Yes, chocolate can help you fight wrinkles. That smooth,
melting, velvety chocolate that you love to eat is full of antioxidants that
can help your skin prevent damage that leads to the formation of wrinkles. Bite
into this delicious treat and say goodbye to your wrinkles.</div>
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<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Better than Red Wine and Green Tea<o:p></o:p></div>
<div class="MsoNormal">
Before you load your purse with a dozen chocolate eggs you
need to know that not all chocolate is created equally. Chocolate is from cocoa
beans. This bean is a great source of many antioxidants that help your skin
neutralize free radicals before they damage the structures in your skin that
keep it tight and youthful looking. Sunlight, cosmetics and toxins in your diet
can cause free radicals to form in your skin. These nasty molecules damage all
parts of your skin, including the collagen and elastin that keep your skin
tight, strong and elastic. Antioxidants, such as those found in cocoa beans can
stop these free radicals and thus help you fight wrinkles. In fact, cocoa has
more antioxidants than red wine or green tea.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dark is Best<o:p></o:p></div>
<div class="MsoNormal">
When cocoa beans are converted into chocolate eggs or bars it can
loose a lot of these antioxidants. The best source of these wrinkle-fighting
antioxidants is a cup of cocoa or a dark chocolate bar. Those milk chocolate
bars are not great for your skin. They contain saturated fat that can reduce
the ability of the antioxidants in the chocolate to benefit your skin. Cocoa
has about one-third of a gram of fat per one cup serving, compared with eight
grams of fat in a standard-size 40 gram chocolate bar.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Fights Wrinkles and Inflammation<o:p></o:p></div>
<div class="MsoNormal">
Eating chocolate is thought to improve your skin’s ability
to fight wrinkles and inflammation. Chocolate has been linked with improved
heart health as it can fight inflammation. The skin is also prone to
inflammation as damage caused by free radicals can trigger inflammatory reactions.
The result is redness and puffy skin.<span style="mso-spacerun: yes;">
</span>Eating a piece of dark chocolate for dessert or enjoying a warm cup of from-scratch cocoa in the evening may help you prevent puffy eyes the next morning.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
It’s finally okay to eat chocolate. Dig into that natural,
dark chocolate and enjoy it skin healthy benefits.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My Confession:</div>
<div class="MsoNormal">
I LOVE chocolate. It's soooo delicious. But, I actually only eat organic, fair-trade chocolate...and just a few squares at night. Mmmm...enjoy!</div>
<!--EndFragment-->Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-55220438046150055062014-04-16T12:47:00.003-04:002014-04-16T12:47:23.224-04:00Tips On How To Eat More Raw Foods...and More!
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv4lb8iFYM8cnlGmlQwePfsYaP9SediAF_2aXyCZuk3B6-BgnOrp0oCcUPCz1XK4BJFSV-SFAyQOA7UR38UPKVf-epZUHXsBTDRwkmY7jPttDPjQ2Ju_4SB3EvPPeB5WZbKX6UUX14Jhs/s1600/image.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv4lb8iFYM8cnlGmlQwePfsYaP9SediAF_2aXyCZuk3B6-BgnOrp0oCcUPCz1XK4BJFSV-SFAyQOA7UR38UPKVf-epZUHXsBTDRwkmY7jPttDPjQ2Ju_4SB3EvPPeB5WZbKX6UUX14Jhs/s1600/image.jpg" height="240" width="320" /></a><b>Tips on How to Eat More Raw Foods:</b></div>
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<br /></div>
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1) Focus
on eating raw more often, versus an all-in approach</div>
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2) Start your day with a green smoothie</div>
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3) Stock
the fridge with delicious raw food</div>
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4) Fill
your pantry with tempting nuts, seeds and dried fruits</div>
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<span style="color: black; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"><span class="Apple-style-span" style="font-family: Times; font-size: small;">5) </span> </span></span></span><span style="color: black; mso-themecolor: text1;">Make
it fun by adding hummus or other raw-dips to your meal</span></div>
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6) Pull
out your food processor and blender to spark kitchen creativity</div>
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7) Check out a raw food cook book for some inspiration</div>
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<br /></div>
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<b>Why You Should Incorporate More Raw Foods Into Your Day:</b></div>
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Go on and choose to eat a few more nuts, seeds, beans, fruits or vegetables in your day. Research studies have found that those who eat a diet rich in raw, plant-based foods have lower cholesterol levels and high carotenoid levels. Such foods are naturally low in sodium, saturated fat and calories. Plus, they are rich in fiber and enzymes to promote digestive health. Oh, and don't forget foods in a raw food diet tend to be alkalinizing too. </div>
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<br /></div>
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<b>Nutritional Pitfalls to Watch Out For:</b></div>
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Be sure to seek out foods that are rich in protein, iron, calcium, vitamin B12 and lycopene as research shows these tend to be low in long-term raw food vegetarians. Good sources of these foods include nuts, seeds, beans, dark leafy green vegetables and supplements (vitamin B12, iron and calcium are important for raw vegetarians).</div>
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<b>My Confession:</b></div>
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The more I read studies about the benefits of eating fresh whole foods the more I crave salads, trail mix and a big juicy apple. Plus...they just taste good! Mmmm.</div>
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<br /></div>
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<b>References (if you're interested):</b></div>
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<span style="color: black; mso-themecolor: text1;">Long-term strict raw food diet is associated with favourable plasma
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<br />
<!--EndFragment-->Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-22397452123015719902014-04-15T08:13:00.001-04:002014-04-15T08:13:33.668-04:00High Cholesterol: Cutting Out DairySo, you have high cholesterol? Or, perhaps high triglycerides? As such, you've been advised to make changes to your diet and lifestyle. The idea is to cut down on such fats in your blood stream so they don't cause damage that can lead to illness including heart disease or stroke. You may have been told to avoid high-fat dairy (whole milk, cheese, yogurt). But, does cutting the fat out of your dairy intake make a difference on your bad blood fat?<br />
<br />
Dairy is a source of many saturated fats, including cholesterol, as well as some helpful fats like CLA. There could be benefits to cutting out whole fat milk if you're trying to consume less saturated fat. But, how effective is it?<br />
<br />
A recent study published in the April issue of Nutrition Journal, suggests that restricting your dairy intake may not be an effective means to improve blood fats. The study was conducted by New Zealand scientists who admit it's not perfect and had limitations: a randomized study with about 180 patients who increased or decreased their dairy intake, which was reported on dietary forms. The study did not see very large changes in the levels of bad fats in people's blood streams after they restricted their dairy intake. Here's the study: The Study: http://www.nutritionj.com/content/13/1/32<br />
<br />
...As such, it's important to look at other ways to improve your blood's fat profile.<br />
<br />
Helpful Ways to Eat Your Way to Better Triglyceride and Cholesterol Levels:<br />
- Eat more fibre<br />
- Consume omega-3 and -6 fatty acids<br />
- Promote growth and colonization of Lactobacillus Probiotics in your gut<br />
- Beta-sitosterol<br />
- Garlic<br />
- Eat more fruits, vegetables, nuts and seeds<br />
- Eat less processed, baked and fried foods<br />
<br />
My Confession:<br />
High cholesterol is a family trait that I've been struggling to keep in check through a diet rich in whole foods (fruits, vegetables, nuts, seeds, beans), omega-3s (particularly fish), grains with fibre and...trying oh, so hard to stay away from fried and baked goods (even though they taste soooo good!!!).<br />
<br />
<br />Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-12160385177124697952014-04-10T08:34:00.002-04:002014-04-10T08:39:50.261-04:00Going Green: 5 Easy Tips <!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR92h-lyXa7qhV2qx6nN0b4lu_xY2w_S0Y8rl1T4iebPegaGbo7iavBY_VkPbsUocuPlbbqIy8oFL5UBake-SKEEYHKxV0tj7UqCU6Uq6xI7esqs9ULtoYjQiCIMezAnofOdA9GulZ6Yo/s1600/IMG_1248.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR92h-lyXa7qhV2qx6nN0b4lu_xY2w_S0Y8rl1T4iebPegaGbo7iavBY_VkPbsUocuPlbbqIy8oFL5UBake-SKEEYHKxV0tj7UqCU6Uq6xI7esqs9ULtoYjQiCIMezAnofOdA9GulZ6Yo/s1600/IMG_1248.jpg" height="200" width="150" /></a><span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">It’s not always easy being green. Sure,
we can recycle, buy local and use public transit – but, we’d all like to do
more. Here are five easy things (you may not have thought of) that you could do
to make a big green impact. </span></div>
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<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">1. Carry A Cup <o:p></o:p></span></div>
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<span class="Apple-style-span" style="color: #1a356e; font-family: Calibri; font-size: 20px;">FACT: One million paper coffee cups and 200,000 water bottles are sent to landfill from Toronto alone each day.</span><span class="Apple-style-span" style="color: #1a356e; font-family: Calibri; font-size: 20px;"> </span><span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">We all love to enjoy a little
beverage during our busy days – have it be a steaming cup of java from the
local coffee shop or a cold, refreshing bottle of water while you’re on the go.
<span style="mso-spacerun: yes;"> </span>Put a reusable cup or bottle in your
purse or car. Almost every java stop will gladly fill your reusable cup for
you. This small, green gesture can really add up! <o:p></o:p></span></div>
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<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">2. Savvy Green Cleaning<o:p></o:p></span></div>
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<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">There are hundreds of magic
cleaning products that claim to solve all your household problems in a squirt
or swipe. But, what happens to these chemicals once they go down the drain? </span><br />
<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;"><br /></span>
<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">Choosing to buy ‘green’ (environmentally friendly) chemicals to clean your
house is a great way to reduce the amount of disruptive chemicals our lakes and
rivers are exposed too. Plus, it’s healthier for your family. But, be wary of
‘greenwashing’ – products making unregulated claims and vague promises like
‘natural’ or ‘green’.<span style="mso-spacerun: yes;"> </span>How do you find
the truly green clean?<span style="mso-spacerun: yes;"> </span>Look for the
EcoLogo symbol. The EcoLogo certification is one of the most recognized stamps
of ‘green’-approval. It certifies that a product and its company follow
stringent environmental standards – and, you can smile with pride as the
EcoLogo was developed by the Government of Canada.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="color: #1a356e; font-family: Calibri;"><span class="Apple-style-span" style="font-size: 20px;"><br /></span></span></div>
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<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">3.<span style="mso-spacerun: yes;">
</span>Make a List<o:p></o:p></span></div>
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<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">FACT: </span><span class="Apple-style-span" style="color: #1a356e; font-family: Calibri; font-size: 20px;">The average person wastes more than 20 pounds of edible store-bought meat each year. </span><span class="Apple-style-span" style="color: #1a356e; font-family: Calibri; font-size: 20px;">Make a list and check it
twice.<span style="mso-spacerun: yes;"> </span>When you head out to your local
health food store, take a list with you. Plan out your meals for the next few
days and purchase what you need. <span style="mso-spacerun: yes;"> </span>By
planning ahead, you can reduce your food wastage. Making a
list is an easy way to go green…but, don’t fret – if you don’t follow our list
use the freezer to avoid having spoiled meat.</span></div>
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<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">4. Buy Bigger<o:p></o:p></span></div>
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<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">Ever stopped to think about the
amount of packaging used to transport your vitamins and other healthy goods
home? Ever thought about buying big instead? Buying larger sizes may reduce the
amount of packaging you throw out – for example, consider buying the bigger
size of your favorite multivitamin. As for soaps, consider refilling the
containers at your local health food store. These are great ‘green’ ways to
reduce the amount of packaging tossed to the curb on garbage day.<o:p></o:p></span></div>
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<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">5. Beautifully Green<o:p></o:p></span></div>
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<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">FACT: The average adult uses about nine
personal care products per day. Do you know what’s in them? Carcinogens,
reproductive toxins and other nasty chemicals can be found in many cosmetics.
And, you put those on your skin! Yuck. Buying mineral-based cosmetics, soaps made
with natural ingredients and skin creams without parabens are some beautiful
ways to go green.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;"><span style="mso-spacerun: yes;"><br /></span></span>
<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;"><span style="mso-spacerun: yes;">Reminder: Earth Day is April 22</span></span><br />
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<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;"><span style="mso-spacerun: yes;">My Confession: </span></span></div>
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<span style="color: #1a356e; font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;"><span style="mso-spacerun: yes;">I'm a big user of "clean" cosmetics. And, those mineral eye shadows are lovely, or in the words of my preschooler "so shimmery and shinny". Worried about your skin? Wondering, "How do I stop wrinkles?" One of the easiest things to do is stop putting harmful chemicals on your skin. </span></span></div>
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<!--EndFragment-->Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-28762721489327901962014-04-07T08:52:00.001-04:002014-04-07T10:07:57.507-04:00Healthy Easter Treat Ideas<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Hippy Hop,here comes the Easter bunny. What's in his basket? Sugar, chocolate and artificial colouring? Hop your family to some healthier Easter treats.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: black; line-height: normal;">"Oh, but Mom! I just LOVE those easter eggs." It’s no wonder we (and, our kids) love sugar - it can be addictive: e</span><span class="Apple-style-span" style="color: black; line-height: normal;">ating sugar causes dopamine release in the part of the brain associated with reward and motivation. Plus, sugar can make a kid act sort of crazy. </span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The Science: That Kid 'Sugar-High'</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">We have all witnessed children on a ‘sugar high’, but historically the ability of sugar to effect the brain’s functioning has been based solely on rumours. Today, sugar’s interaction with the brain is more clearly understood thanks to new research in 2012. Researchers at the University of California trained rats to successfully navigate a maze, then replaced their water with 15 percent fructose syrup (soda is typically 12 percent). After six weeks of the fructose syrup, the rats were slower to complete the maze. Furthermore, when the rat’s brains were dissected the researchers discovered the sugar disrupted synapses (relay chemical messages), ultimately effecting the ability of the brain to form memories. Of note, this study also experimented with omega-3 fatty acid intake and found when the rats’ diet were supplemented with omega-3 fatty acids they could complete the maze faster. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: black; line-height: normal;">Looking for some healthier ideas for your Easter baskets this year? Try these:</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhin5USNUbkamjH7Z5XQqdIaaWtzDEInW086hi304NEQWm-r92jhYnu4A3RS7KrO1iHILFUE7jsg-iRmUiLVCYmM1IY-d00OpgoJLq7Z7GjMSwY4BjYIWaYXQvFG3ASmhYJ23LIgw3I9Q0/s1600/IMG_0164.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhin5USNUbkamjH7Z5XQqdIaaWtzDEInW086hi304NEQWm-r92jhYnu4A3RS7KrO1iHILFUE7jsg-iRmUiLVCYmM1IY-d00OpgoJLq7Z7GjMSwY4BjYIWaYXQvFG3ASmhYJ23LIgw3I9Q0/s1600/IMG_0164.jpg" height="200" width="158" /></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: black; line-height: normal;"><br /></span>1) Non-chocolate/candy Easter Egg Hunt<br />Grab some plastic easter eggs at the dollar store that open. Fill them with healthier alternatives like a box of raisins, or real-fruit gummies (and, I mean real-fruit like Annie's Bunnies), nuts or pretzels. At our house we fill them with stickers, mini-stamps, temporary tattoos and hair accessories - the kids LOVE it!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">2) Get Crafty<br />Stickers, colouring books, sidewalk chalk and crayons are always a great surprise for kids to find on their easter hunt. Plus, it helps keep them busy at the family dinner. Not to mention every kid love stickers!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />3) Make it Fun</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Change the focus from getting a bunch of chocolate and candy to the annual easter egg hunt. Depending on the age of your children, either hid eggs in the open, in hard to find places...or, for your more savvy hunters you can create written clues as to where the next egg is hidden.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">My<i> Easter</i> Confession?</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This year we've found all sorts of exciting new healthy Easter treats to try with the kids instead of chocolate and candy: small packages of Play-doh in the shape of chicks and bunnies, PlayMobile filled eggs, Easter-themed books and much more! Hope your feeling inspired to hop your family to a healthier Easter. </span></div>
<br />Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-88668455447346983872014-04-02T12:34:00.004-04:002014-04-08T09:16:50.390-04:003 Reasons You Can Eat Macaroni Guilt-Free Okay, so you're thinking I've fallen off my rocker. How am I suggesting that deep-fried macaroni and cheese is a healthy choice. Don't worry - I'm just having fun with my friend Cyra's latest adventure.*<br />
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<span class="Apple-style-span" style="font-size: x-small;"><i>*(Cyra Belbin is a finalist on the show Recipes to Riches tonight on CBC here in Canada. She's created these absolutely "Yum!" </i><i>(yes, I'm quoting her) </i><i>Mexi Mac n' Cheese Bites - now a President's Choice product. And, yes I've tried them...they really are tasty.)</i></span><br />
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Getting On Point...<br />
It's important to your mood and waistline that food is fun. Yes, of course you MUST eat your vegetables and get enough omega-3 into your diet but, a little cheat every now and then may be good for you. Researchers have found that calorie-restricted diets offer many healthy benefits and may even prolong life. However, calorie-restricted diets can also make you feel depressed and lethargic.<br />
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1) On calorie restricted diets you produce less leptin (a hormone responsible for maintaining our energy balance) which makes you feel lethargic. Studies show that eating a carbohydrate-rich treat (such as macaroni) increases your leptin levels giving your metabolism a short-term boost. But, be careful eating too much of a treat can tip the scale. You need to balance between calories consumed and calories burned. Possible solution? Share your cheat treat with friends!<br />
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2) Macaroni and other carbohydrate-rich foods also boost dopamine levels. Dopamine is a feel-good hormone. (Ah-ha...that's why kids give you an ear-to-ear grins when served pasta).<br />
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3) They are fun - Cyra's Mexi Mac n' Cheese Bites are crispy on the outside and gooey, creamy cheese with noodles on the inside. I've never eaten something so silly and fun.<br />
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Tonight, perhaps I'll toast my friend's efforts with a glass of red wine. Why? Red wine is not only known for its heart-health promoting abilities and anti-aging antioxidants, it also boosts leptin levels helping increase your metabolism and mood.<br />
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My Confession:<br />
<i>I'm a cheater! </i>I know way too much about food and what it does to my body causing me to eat a very healthy and restricted diet about 95% of the time. But, what I find fun is to indulge in a cheat on occasion: eat something that was created because it makes my mouth and brain go wild. (Yes, I'm talking about that amazing combination of fat, salt and sugar used by all processed food developers to make us love their food products). But, I only cheat on occasion - a healthy body needs nutrients and doesn't function well when fuelled by too much junk food.<br />
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GOOD LUCK CYRA!!!! #TeamCyra<br />
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<i>Want to Read the Studies I'm Refering Too? Here they are...enjoy!</i><br />
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http://www.ncbi.nlm.nih.gov/pubmed/17670801 <br />
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http://www.ncbi.nlm.nih.gov/pubmed/11126336?ordinalpos=47&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSumAllison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-47477661498227872782014-04-01T09:01:00.000-04:002014-06-03T09:51:54.364-04:00Top 6 Allergy-Busting Foods <br />
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Certain nutrients support the immune system, helping your
body to more efficiently respond to insults - including pollen, dust and other nose-tickling allergens. </div>
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Some nutrients can reduce
inflammation associated with allergies, ultimately helping improve your symptoms. Here are my top 6 allergy-busting spring foods:<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaeNR8EabnT6uixnBoh4Pg8h5Aie-81isNC9PU5tq9OQ2SJJ9145LWYB8Sx8Sg7NXBvKqdIw0atEnkQQU3VMopG89O9ati8ikSIk6X8F1dvwenVtpUChrBWJD4ywkeJGh_9lViPEPgzUM/s1600/Picture+207.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaeNR8EabnT6uixnBoh4Pg8h5Aie-81isNC9PU5tq9OQ2SJJ9145LWYB8Sx8Sg7NXBvKqdIw0atEnkQQU3VMopG89O9ati8ikSIk6X8F1dvwenVtpUChrBWJD4ywkeJGh_9lViPEPgzUM/s1600/Picture+207.jpg" height="240" width="320" /></a><h3>
Rhubarb (Vitamin C)</h3>
A spring favourite and great source of vitamin C
(as are strawberries). Vitamin C has an anti-histamine effect.<br />
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Yogurt (Probiotics)</h3>
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<span class="Apple-style-span" style="font-size: small; font-weight: normal;">Probiotics are helpful microbes that live in and on your body. Along the lining of your gut, probiotics can talk to your immune system which lies just underneath the lining. In fact, probiotics are such good friends to the immune system, they help calm it and support it. In other words, probiotics help get your immune system to stop over-reacting to allergens and launch a more appropriate assault that doesn't leave you itching and sneezing.</span></h3>
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Spinach (Magnesium)</h3>
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A source of magnesium and vitamin E, which helps
with the growth and transformation of B-lymphocytes, and promotes antibody
production respectively.<o:p></o:p></div>
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Mushrooms (Selenium)</h3>
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A source of many minerals including selenium
which is required for antibody formation, as well as zinc which supports lymph
tissue and T-cell populations. <o:p></o:p></div>
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Fiddleheads (Vitamin A)</h3>
An excellent source of vitamin A needed for
thymus and spleen health, which are both locations for white and red blood cell
formation.<o:p></o:p></div>
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Chia Seeds (Omega-3s)</h3>
A low allergy alternative source of omega-3s.
Omega-3 fats are converted into a hormone-like substance called prostaglandins,
which affect the immune system - including the ability to help control allergic
manifestation by blocking the release of inflammatory products from mast cells.</div>
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<i><b>My Confession</b></i> - each blog I like to add a little personal tid-bit. Perhaps an "ah-ha" moment or just a little secret about myself that reminds everyone that even the "experts" in nutrition are everyday people with imperfect lives that include giving into guilty-pleasures on our plates. As for allergies, I don't suffer from them but I know people who do. It's like having an endless cold - pressure in your head, a runny nose, the agonizing desire to itch places in your nose you just can't itch...argh! To all with allergies, I send my sympathies.</div>
<!--EndFragment--><br />
<!--EndFragment-->Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com1tag:blogger.com,1999:blog-41537393026424974.post-40710125474254757182014-03-28T08:27:00.001-04:002014-03-28T08:27:14.309-04:00Paleo Diet: The hottest diet but, is it good?
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">What was the hottest diet last year? The Paleo Diet topped the list of most Googled diet of 2013. The Paleo diet
(short for Palaeolithic) is based upon the concept that an optimal diet is one
to which the creators of the diet believe we are genetically adapted too. The diet encourages you to eat grass-produced meats, fish/seafood, fresh
fruits and vegetables, eggs, nuts, seeds and healthy oils meanwhile avoiding
the consumption of cereal grains, legumes, dairy, refined sugar, potatoes,
processed foods, salt and refined vegetables oils. <o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Recently, results from a two year randomized trial on the
effects of a Palaeolithic-type diet in obese postmenopausal women were
published. The results suggest that a Palaeolithic-type diet may have
beneficial effects on body fat mass, abdominal obesity and triglyceride levels
in obese postmenopausal women. Yet, in the same month another study<span style="mso-bidi-font-family: Helvetica;">, </span>published
in <i style="mso-bidi-font-style: normal;">Cell Metabolism</i>, cautions the use
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<!--StartFragment--><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The study compared dietary data
from 6381 men and women, aged 50 and older from the NHANES III study (a
national dietary survey in the United States), with mouse and cellular studies
to understand how the level and source of protein in the diet affected aging,
disease and mortality. The researchers concluded that high protein intake increased
cancer death risk four-fold in adults aged 50-65 (interestingly, this risk was
soothed if the protein was plant derived). Conversely, in adults over 65, when
protein intake can help prevent weight loss and frailty, a high protein intake
decreased cancer risk.<!--EndFragment-->
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Both studies have potential weaknesses
suggesting caution to drawing conclusions from the research until more is
known. However, it does raise the question as to the long-term health effects
of high-protein diets on health.<span style="mso-spacerun: yes;"> </span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Caution</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">With every diet there are potential pitfalls. Whenever you restrict your diet, in other words you avoid eating certain foods, you can fail to consume sufficient amounts of nutrients found in the foods you're avoiding. You ALWAYS need to have caution when using any diet to ensure you aren't developing a deficiency in any minerals, vitamins, essential fatty acids, fibre, protein, etc. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Why Diets Work</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Diets cause you to stop, rethink and change your diet. That alone will make you eat better and lose weight. Whether the "new" diet you are on is "better" in the long run - well, that's debatable. But, it can never hurt to rethink what you're eating and try to eat better.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">My Confession</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I've never done a "diet" before. I know - that sounds crazy but, I haven't. Nope, not even the low-carb craze that literally everyone tried. With every new fad diet that comes and goes I'm just too skeptical to try them, particularly the diets that cut out entire food groups or categories. I truly believe that eating a diet rich in a variety of whole foods is the best "diet" there is. And, most importantly, eat what makes you feel good (and, I don't mean that "good" feeling from stuffing your face with a sugar-coated donut). </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Want to Read More? </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Mellberg, C. et al. Long-term effects of Palaeolithic-type
diet in obese postmenopausal<span style="mso-bidi-font-family: Helvetica;">
women: a 2-year randomized trial. Eur J Clin Nutr 68, 350-357 (March 2014)</span><span style="mso-bidi-font-family: Verdana;"> doi:10.1038/ejcn.2013.290<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Gerlic, M. et al. Low Protein Intake Is Associated with a
Major Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and Younger
but Not Older Population. Cell Metabolism, <a href="http://www.cell.com/cell-metabolism/issue?pii=S1550-4131(14)X0003-3"><span style="color: windowtext; text-decoration: none; text-underline: none;">Volume 19,
Issue 3</span></a>, 407-417, 4 March 2014.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">http://www.cell.com/cell-metabolism/abstract/S1550-4131(14)00062-X<o:p></o:p></span></div>
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<!--EndFragment-->Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-56997327393632591712014-03-04T08:32:00.001-05:002014-03-04T08:32:28.994-05:00Strawberries Reduce Cholesterol and other Blood LipidsOh, man. This is exciting. Imagine a craving you're supposed to give into! Red, juicy, mouth-wateringly sweet and tangy strawberries. Mmm, just the thought of them makes me crave them and according to new research out this month I can indulge without guilt. New research has found eating strawberries daily can lower blood lipid levels (cholesterol, triglycerides) and thus offer heart healthy benefits.<br />
<br />
The Study: (Journal of Nutrition Biology - March 2014) Italian researchers reported that when study participants ate 500g of strawberries daily for a month they experienced a 9% drop in total cholesterol levels, 13% reduction in LDL cholesterol levels and 20% reduction in triglyceride levels. This suggests that eating strawberries beneficially lowers blood fat levels, which is associated with a lower risk of heart disease. In addition, eating strawberries resulted in higher levels of vitamin C and other antioxidant in the participants. Antioxidants are thought to be the fountain of youth - antioxidants fight damaging inflammation, offer heart healthy benefits, reduce wrinkle formation and much more!<br />
<br />
Want to read the study - click here:<br />
http://www.jnutbio.com/article/S0955-2863(13)00249-0/abstract <br />
<br />
As you can bet, I'm off to pull on my snow boots and dredge over to the store for some organic strawberries. If those aren't available (which is common here on the edge of the Atlantic Ocean under a blanket of snow and ice), then I'll bring home the most "local" strawberries I can, pull out my fruit and veggie wash and spritz those little berries to remove some of the yucky pesticides on them. My mouth is literally watering as I'm typing this - so excited!<br />
<br />
My Confession: Despite knowing a lot about food and how it reacts with my body, I'm not perfect. Heck, I'd never suggest that I am. I do like to have my cake and eat it too. So, as you can guess this research is close to my heart - I have high cholesterol. Yep, thanks Dad for passing on those genes. So, when I read research that supports eating healthy (and did I mention delicious) foods to naturally keep cholesterol levels low I get really excited. Off to the store I go to stock up on some strawberries - organic, of course. Till next time, enjoy health!Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com0tag:blogger.com,1999:blog-41537393026424974.post-35807666208399529432014-02-26T12:24:00.000-05:002014-02-26T12:27:20.755-05:00Bundled Up? What about Vitamin DBrrrr! This winter has been brutal. And, probably not more than your nose has seen some sun for weeks. Ever stopped to wonder what your vitamin D status is lately?<br />
<br />
Why care about Vitamin D?<br />
Vitamin D is important for calcium metabolism and thus is needed for healthy teeth and bones. It's also important for skin cell regeneration - yep, vitamin D may keep you looking beautiful too! Still need more? Consider that research has linked low levels of vitamin D in many disease states including heart attacks in men; and the <i>American Journal of Clinical Nutrition</i> reported a study concluding vitamin D reduced the risk of cancer in women.<br />
<br />
How Much?<br />
Good question - various sources will give you different answers as scientists around the world are still piecing together the full vitamin D story. But, if you live in Canada this winter it's a good bet you're not getting enough vitamin D from sunlight exposure. Supplementation guidelines for vitamin D range but 1,000 IUs seems to be the standard from most health organizations and practitioners - it's worth talking to a health care professional for advice, or do some research to see what's best for your personal situation.<br />
<br />
My Confession - My daughter was born in the late summer so we spent our first winter with her giving her vitamin D drops... and because it was just easy, I'd drop some on my tongue too. Then, my son arrived and more vitamin D drops. Yep, as you can imagine life is busy in our house. So, for simplicity I've been putting vitamin D drops in our morning shakes along with our essential oils and probiotics - its nice to start the day knowing we've already consumed the nutrients that we're not likely to get in the foods we eat for the rest of the day.<br />
<br />
Want to read the studies...<br />
<br />
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<br />
<div class="MsoNormal">
It’s hard to miss hearing about the new weight loss
superstar, green coffee bean extract, as it’s endlessly being featured in
magazines like <i style="mso-bidi-font-style: normal;">Woman’s World</i> and, on
talk shows like <i style="mso-bidi-font-style: normal;">Dr. Oz</i>. There is a
lot of hype behind green coffee bean extract, but what’s the science behind it?
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There are a handful of published research papers
investigating green coffee bean extract’s potential to help weight loss. The
jury is still out, but it looks that green coffee bean extract has some
promising effects on body weight. The studies to date suggest green coffee bean
extract supplementation causes an average weight loss of about 2.5kg when
compared to placebo. Is it the weight loss solution we’ve all be waiting for?
Stay tuned for more details as scientists uncover more about this interesting
bean.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;">Here’s a closer look at what the research is
saying. A double-blind, placebo controlled study, out of the University of
Scranton in Pennsylvania, reported that green coffee bean extract appears to
reduce weight in overweight adults. The study found overweight adults shifted
into a healthy weight range while taking green coffee bean extract. How does
green coffee bean extract cause weight loss? It is likely thanks to chlorogenic
acid. Scientists think chlorogenic acid blocks fat absorption and slows the
release of sugar into the blood stream. However, more studies are needed.</span><!--EndFragment-->
<br />
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;"><br /></span>
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;">Here's the studies if you'd like to read more:</span><br />
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;"><br /></span>
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;">
</span><br />
<div class="MsoNormal">
Onakpoya I., et al.<span style="mso-bidi-font-weight: bold;">
The use of green coffee extract as a weight loss supplement: a systematic
review and meta-analysis of randomized clinical trials.</span> Gastroenterol
Res Pract. 2011;2011. pii: 382852. Epub 2010 Aug 31.<span style="mso-bidi-font-weight: bold;"> </span>http://www.ncbi.nlm.nih.gov/pubmed/20871849 <span style="mso-bidi-font-weight: bold;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Vinson JA, et al. Randomized, double-blind,
placebo-controlled, linear dose, crossover study to evaluate the efficacy and
safety of a <span style="mso-bidi-font-weight: bold;">green</span> <span style="mso-bidi-font-weight: bold;">coffee</span> bean <span style="mso-bidi-font-weight: bold;">extract</span> in overweight subjects.Diabetes Metab Syndr Obes.
2012;5:21-7. Epub 2012 Jan 18. http://www.ncbi.nlm.nih.gov/pubmed/22291473 <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My Confession:</div>
<div class="MsoNormal">
Weight loss isn't easy! This time of year I LOVE to bundle up under a blanket on the couch and stuff my face with baked goods. I'm sure I'm carrying around a few extra pounds. And, soon enough spring will come, my clothes will be tight and I'll be faced with having to shed those pounds. How will I do it? More exercise, more vegetables, more water...and far less couch and baked goods. But, for now - it sure is cozy here on the couch. </div>
<div class="MsoNormal">
<br /></div>
<!--EndFragment-->Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com175tag:blogger.com,1999:blog-41537393026424974.post-28573269262597217602014-01-13T08:55:00.000-05:002014-01-13T08:55:16.587-05:00How to Succeed with your New Year's ResolutionOh, that head-hanging, depressing feeling of failure! Why do so many of us fail -<span class="Apple-style-span" style="font-size: 16px; line-height: 18px;"> over 88% of us do according to a 2007 survey by
psychologist Richard Wiseman of the University of Hertsfordshire. But, not this
year! This year is your year for success – and, here’s how.</span><br />
<br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-CA" style="font-size: 12.0pt; line-height: 115%;">Resist that
urge to make a list of resolutions for 2014 - just pick one. When you ask your
brain to focus on too many things it loses willpower. Jonah Lehrer in<span style="color: black; mso-themecolor: text1;"> <i style="mso-bidi-font-style: normal;">How
We Decide (</i></span></span><span style="color: black; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Verdana; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-themecolor: text1;">Houghton Mifflin, 2009)</span><span style="color: black; font-size: 12.0pt; line-height: 115%; mso-themecolor: text1;"> </span><span lang="EN-CA" style="font-size: 12.0pt; line-height: 115%;">describes an experiment with several
dozen undergraduates psychology students in which one group was given a two-digit
number to remember, and the second group a seven-digit number. Then they were
presented with the choice of a bowl of fruit or a piece of chocolate cake. The
students with seven digits to remember were almost twice as likely to choose
the chocolate cake than those with only two digits to remember. When the
prefrontal cortex in the brain is required to remember more numbers it has less
energy to focus on willpower, making it harder to resist the decadent dessert. By
focusing on just one resolution your brain can maximize its willpower and thus give
you more likelihood of success in your resolution.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-CA" style="font-size: 12.0pt; line-height: 115%;">Be realistic with your
resolution. Setting a large, unattainable resolution is not only a recipe for failure,
but can leave you feeling beaten and unconfident. By choosing a habit changing
resolution, something you could do in less than 2 minutes a day, you’ll enjoy
feelings of triumph and satisfaction. For example, instead of pledging to lose
weight, resolve to replace your morning scone with an apple, or take the stairs
at work instead of the elevator. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-CA" style="font-size: 12.0pt; line-height: 115%;">Decided on a resolution? Great!
Now, let’s get started. First, write it down and tape it on the fridge or tell
a friend. Being accountable to your resolution helps you feel motivated to
succeed. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span class="Apple-style-span" style="font-size: 16px; line-height: 18px;">You can do it! And, perhaps a little external
motivation will help. Try setting weekly goals to allow for frequent chances to
give yourself a pat-on-the-back. Or,<span style="mso-spacerun: yes;"> </span>try
rewards. For example, motivate yourself with the reward of a piece of decadent
chocolate cake if you complete a week of healthy eating. Or, maybe you’ll find
motivation in a new pair of yoga pants once you complete your resolution to be
more active. Whatever it is, find something that’ll keep you motivated.</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-CA" style="font-size: 12.0pt; line-height: 115%;">Believe you can do it! By setting just one small, realistic resolution to live healthier and
happier, you can roll into next month holding your head high and enjoy feeling self-confidence
and accomplishment. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-CA" style="font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-CA" style="font-size: 12.0pt; line-height: 115%;">My Confession - I've stopped making resolutions. Instead, whenever I go back into a "routine", no matter what time of year, I take it as an opportunity to try to retune my healthy ways. And, when I find inspiration in life to be healthier (such as an upcoming trip to the beach, or feeling to tired to play with the kids) I use it to drive me back onto the path of health. Best of luck to all of you striving to be healthier - health is a very rewarding path to take. </span></div>
<!--EndFragment-->Allison Tannis BSc MSc RHNhttp://www.blogger.com/profile/11262428292082946982noreply@blogger.com1