Healthy Summer BBQs

Summer fun always includes good friends, good food and bbqs! When bringing out the BBQ this summer here are some tips to make it a little healthier:

1. Use dry rubs versus wet, gooey sauces - they tend to blacken less.

2. Don't eat black - the black char on your meat or veg is not healthy for you.

3. Avoid the BBQ if you're pregnant or breastfeeding - some concerns exist around the consumption of harmful compounds on blackened BBQ foods.

4. Add some veg to the mix - sliced sweet potato, carrots, zucchini lightly brushed with olive oil are delicious. Keep the pieces big to help them from falling through the grates on the BBQ. For smaller vegetables like broccoli, cauliflower, onions, mushrooms put them in an aluminum foil packet with a little oil (add a tsp of butter with a clove of garlic for a crowd favourite.)

5. Turn down the heat - cook your food a little slower and its more juicy, less burnt and delicious!

My Confession? I love to eat BBQ food. There is something so delicious and fun about it. But, I'm terrible for turning up the heat too high. Treat your BBQ more like an oven (slower, longer cooking times are generally easier to master and keep the food cooking the way you want it).

Have a favourite BBQ tip or recipe. Share it with us!

Natural Deodorant

Do they really work? And, how on earth are you supposed to know which is best?

Its summer time and that means deodorant has an all-time importance rating in your morning routine. And, if its not cutting it - you'll know quickly. So, here's some facts to get you on your way to armpit bliss.

Different Types of Deodorant
There are a few different types of deodorant. Anti-perspirants are designed to block the body's ability to sweat. This is usually done through the use of an aluminum based chemical. Is this safe? Well, the idea of using aluminum regularly on armpit tissue (which is home to lymph and mammary tissue) raises some concern among folks - but, no studies link it's use with disease. Mind you, research is limited to date.

Deodorants are designed to reduce bacteria growth in the armpit. Sweat doesn't actually smell! Its the bacteria that grows in the moist environment of the armpit that smells. Conventional deodorants use an anti-bacterial agent, and a fragrance. In terms of looking for "clean" deodorants and body products, fragrances are generally a BIG "no-no". Look for natural fragrances such as essential oils for a "cleaner" smell to your deodorant. Of note, conventional deodorants can also contain parabens - which are found in tumors...thus, these may be worth avoiding until we know more.

Natural deodorants can contain natural bacteria fighters like hops, salt, lemon oil, etc. They tend to be paraben free (but, read your labels), and contain natural fragrances. They come in sprays and roll-ons, and some are even sticks. Lots to choose from.

What's your favourite natural deodorant? Let me know.

My Confession - I've been using a mineral salt stick for over two years now - and, I love it! Mind you when it's really hot and humid out, my natural deodorant just doesn't cut it...but, that's okay - its hot out...who isn't sweating???

Beating the Summer Heat

It's summer. And, in some parts of the northern hemisphere its in full swing. Today, I am sitting in humid air that feels like 40 degrees C.  What are some strategies to beat the heat - au natural?

1. Drink plenty of fluids.
Get back into carrying a water bottle around with you. Drink, drink, drink. Fill the fridge with a pitcher of water, portable drinks, filled water bottles.

2. Freeze Treats
Place some treats in the freezer so you can enjoy a cold, healthy snack and avoid the less healthy alternatives like freezies and ice cream. Cut up watermelon, grapes and blueberries and freeze them. Delicious. Use all natural, pure juice to make popsicles. Make flavoured ice cubes to splash up your water.

3. Dress Right
Wear broad rimmed hats. Loose fitting cotton clothing. Wear sandals.

4. Enjoy it!
Pull out the lawn chairs, go for a stroll down by the water...and enjoy summer (in these Canadian parts it doesn't last very long).

My Confession - I don't do well in heat. I get headaches and can be cranky. That's because I don't drink enough and tend to forget to eat when I'm hot. Don't be like me...beat the heat.

Where does the time go?

To all my blog followers. Let me take a moment to apologize for going MIA on you. I've been running around like a chicken with its head cut off (sorry, that's not a pretty image), trying to sell and buy a new home. Its amazing how life gets in the way sometimes :)  And, suddenly the time has past and you realize your blog has been sitting still. I'm back...and here we go...

Probiotic Yogurt

So, what's the deal with probiotic yogurt? Is it worth it? When the media had a hay-day with the debate about the validity of health claims made by some probiotic yogurt companies many people starting to think that probiotic yogurt wasn't worth it. But, it is! Probiotics are so helpful to your body. They help you better digest food, help nutrients get into your body, improve the health of your intestines (less bloating, gas, constipation, diarrhea), support your immune system, reduce cholesterol re-uptake, reduce your toxin load...and more).  And, you don't get them anywhere else (unless you like to eat kefir, and other fermented foods often). Since you don't get probiotics in your diet anymore, your intestines are worse off as E. coli and other bad bugs get to live, flourish and spit out toxins. Not a pretty picture.

Probiotics are important and yogurt is a source. But, is there enough in there? Firstly, know that all yogurt has probiotics in it. Yes, even your standard organic plain yogurt contains probiotics. And, yogurt is such a healthy food choice. Please, don't stop eating yogurt! It contains protein (which most women do not get enough of), calcium and more! But, don't choose the yogurts with all the extras (sugar, flavouring, stabilizers) - yuck!  Now, if you want to use probiotics for a therapeutic effect (say, IBS or common cold prevention) there probably isn't enough probiotics in yogurt. My guess is you'll need about 300 cups of yogurt a day to get the amount of probiotics you'd find in a high quality, high potency probiotic supplement. On the other hand, the amount of probiotics in yogurt is still useful! It can help prevent bad bugs in check, improve some occassional constipation and the like. Plus, all the nutrients in yogurt (not to mention its great taste)!

My Confession? I use both! I take a probiotic supplement daily (one with lots of different strains and tons of CFUs) and I eat my yogurt too! As for my toddler, we mix in a probiotic powder into her yogurt to help keep her immune system in top shape for all the nasty bugs she encounters at school.  Oh, and please note that I'm the author of "Probiotic Rescue" (Wiley 2008)... I'm a probiotic geek.

Are Trans Fats Contributing to Infertility?

Trans fats may decrease sperm counts according to a new study out of Harvard. Rats fed a diet rich in trans fats had lower sperm counts. This isn't surprising as previous research has found that diets rich in omega-3 polyunsaturated fats can improve sperm count.

What are trans fats?
Trans fats are commonly found in processed foods as they are very stable, increase product shelf life and have a great flavor and texture profile. Crackers, cookies, hot chocolate mix, fried foods and many other processed food items are sources of trans fats.

The 'bad' about trans fats:
Trans fatty acids raise serum levels of LDL-cholesterol (bad cholesterol), reduce levels of HDL-cholesterol (good cholesterol), promote inflammation, may cause endothelial dysfunction (problem in the blood vessels), and their consumption is associated with cardiovascular diseases.  There are well-publicized bans of trans fats in places like New York City. Canada has issued mandatory trans fat labeling on food products. Currently, it is suggested that Canadians do not consume more than 10 grams of trans fat a day. Yet, Dr. Bruce Holub (a popular and well respected spokesperson for healthy fat consumption in Canada and retired professor at the University of Guelph) has been lobbying for lower trans fat consumption - as low as 2 grams per day per person.

My Confession of the Day
Trans fats scare me. They're like transport trucks on the highway (if the highway was your arteries). They are big, scary...and, if they get into trouble on the highway - you're in BIG trouble! I avoid trans fats as much as I can. But, yes - I do enjoy the occassional french fry, but only as a monthly treat.

Reference:
Fertility and Sterility Volume 95, Issue 5, Pages 1794-1797 “Trans–fatty acid levels in sperm are associated with sperm concentration among men from an infertility clinic” J.E. Chavarro, J. Furtado, T.L. Toth , J. Ford, M. Keller, H. Campos, R. Hauser

Heartburn - Natural Solutions to Cool the Burn

Heartburn can be painful, distracting and relentless. There are many over-the-counter products you can use to cool the burn: some neutralize the acid, others create an artificial barricade stopping acid from sneaking up into your esophagus (throat), and some drugs even shut down acid production.

Are there natural solutions to heartburn? Yes, there are some other options. You can try including natural enzymes into your diet to encourage proper digestion in your body. Enzyme supplements are plentiful at your local health retailer. Or, you can try probiotics. Sometimes heartburn is caused by a bacteria called H. pylori. A probiotic called L. reuteri has been shown in clinical trials to help kill off this bacteria and restore a healthy stomach. And, you can try deglycyrrhizinated licorice (DGL) which actually works to solve the problem instead of mask it like other heartburn medications. Plus, its safe to use during pregnancy.

As for food, you've probably already heard it all. Don't eat fatty, spicy and acidic foods. Eat smaller meals. Sit up after eating. Eat slower. Avoid alcohol. Don't exercise right after eating. Blah, blah, blah....

My Confession of the Day - I can suffer from heartburn sometimes too. Its usually caused by a change in lifestyle (particularly stress). So, if your stomach is giving you a burn these days, maybe try a little de-stress therapy like a good book, a yoga class, or a date out with a loved one.

Healthier Easter Treats for Kids

Hippitty Hop...here comes the Easter bunny ...with his basket full of chocolate and candy. The sugar can turn your kids crazy. It can make adults irritable. And, can get you off your spring diet and cleansing routine. Do you want a healthier alternative to chocolate easter eggs this year? Here are some alternative ideas:

1) Non-chocolate/candy Easter Egg Hunt
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.

2) Get Crafty
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.

3) Make it Fun
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.

My Easter Confession?
The artificial additives in milk chocolate give me a headache so for years my mother-in-law has packed my easter basket with alternatives like gardening gloves, flower seeds...and, even a fun paper windmill. There is more to easter than a sugar-high.