Vitamin K: The Amazing Nutrient You’ve Probably Never Heard Of

Vitamin what? K?

Yup!

Why’d they skip vitamins F, G, H, I & J?

Great question! 

That’s because the “K” stands for “koagulation” which is the Danish spelling for “coagulation.” Vitamin K is the vitamin that helps the blood to clot or coagulate. And that’s just the tip of the iceberg of what this amazing, underappreciated vitamin does for our bodies.

It’s one of the four fat-soluble vitamins: Vitamins A, D, E & K.

Let me tell you about all those functions this little powerhouse does for us. Then I’ll list out some vitamin-K rich foods.

Once you read this post, you can consider yourself officially in the know about this little-known vitamin.

Vitamin K’s amazing functions

As I mentioned earlier, the “K” stands for the vitamin’s ability to help clot our blood. And this is a critical life-saving measure to prevent blood loss from cuts and scrapes.

Vitamin K also works hand-in-hand with calcium in the blood. It helps to shuttle the calcium to our bones and teeth where we need it. This reduces our risk of fractures and cavities. Having too much calcium in our blood can lead to kidney stones and hardened arteries (atherosclerosis), so vitamin K helps to reduce our risks of those too.

It also helps with insulin. Not only is vitamin K critical for making insulin, but also to keep your cells sensitive to it. This means that vitamin K can help you better regulate your blood sugar levels.

Vitamin K has a few other functions too. It can help to regulate your sex hormones. In men, it helps to maintain good levels of testosterone. In women with PCOS, it helps to reduce certain hormones.

Finally, vitamin K can help protect against cancer by switching off cancer genes.

It’s a pretty amazing and versatile vitamin.

What to eat to get vitamin K

There are two main types of vitamin K: K1 and K2. 

The type depends on which foods you eat. Vitamin K1 is found in plants; while vitamin K2 is found in animal foods and fermented plants.

Vitamin K1 supports blood clotting (remember “koagulation?”). Vitamin K1 is found mostly in cruciferous vegetables (e.g., as broccoli, cauliflower, cabbage, and Brussels sprouts), dark leafy greens (e.g., spinach, collard greens, parsley, and Swiss chard), as well as asparagus.

Vitamin K2 also supports blood clotting and had additional health benefits.   Bone mineralization and effects on cancer genes and sex hormones are primarily from the K2 version. Vitamin K2 is found in egg yolk, cheese, butter, meat, and fermented foods like sauerkraut. Two of the best sources of vitamin K2 are natto (fermented soy) and goose liver.

Since vitamin K is one of the four fat-soluble vitamins, it’s best to eat it with a bit of fat. This helps to increase absorption from the food into your body.

If you do want to supplement, make sure you follow the label directions. Some of the cautions include the fact that Vitamin K can interact with several types of medications, so make sure it’s right for you before taking it.

Conclusion

Vitamins K1 and K2 are essential fat-soluble vitamins. They help our blood to clot, our bones to get strong, and regulate our sex hormones, just to name a few. 

Vitamin K1 is found in green veggies, like cruciferous and leaves. K2 is found in egg yolks, meat, cheeses, and fermented foods.

I hope you now feel like you’re in the know about this amazing (but not-so-well-known) vitamin. Did you learn something new? Did you want to add something I missed?

Let me know in the comments below.

Recipe (Vitamin K2-rich): Natto

2 cups dried soybeans, rinsed (choose organic)

6 cups water

1 package natto starter culture (or leftover natto from the last batch)

Instructions

Soak soybeans overnight in 6 cups of water.

Drain soaking water. Place beans in fresh water to boil until soft (up to 9 hours).

NOTE: Because we’re going to be fermenting, the recipe from here on needs to use only sterilized equipment and pre-boiled water.

Drain soft soybeans and place in a pot with natto starter culture (per directions on the culture package). Gently stir.

Place beans/culture mixture in a thin layer in as many casserole dishes or baking trays as necessary. 

Cover each with sterilized cheesecloth and place the lid on top.

Place covered dishes in oven or dehydrator set for 100F for about 24 hours. The culture should eventually grow to look like a white film around the soybeans.

Let cool. Remove cheesecloth and refrigerate (or freeze).

Serve & enjoy!

Tip: If you save some of the natto, you can use it as your starter culture for future batches.

References:

https://chrismasterjohnphd.com/2016/12/09/the-ultimate-vitamin-k2-resource/

https://chriskresser.com/vitamin-k2-the-missing-nutrient/

https://www.thepaleomom.com/wiki/vitamin-k/

I’m Sick. What Can I Do (Naturally?)

Getting a common cold doesn’t have to be so… common. There are things you can do naturally to make getting sick less likely. 

But, if you do happen to get sick, there are things you can also do to help support your body to fight it off.

Good hand hygiene and overall healthy habits can reduce your risk of getting sick in the first place. And good nutrition can help your immune system fight off a cold quicker. Imagine your germ-fighting immune cells all hungry and tired, versus them being nourished and full of energy. 

And that’s what this post is all about.

First I’ll give you some tips to reduce your risk of getting sick in the first place. Then, I’ll let you in on some of my strategies to recover from that cold you may still get from time to time.

Natural tips to reduce your risk of sickness 

Here are some great ideas to incorporate into your daily life to reduce your risk of getting sick.

1 – Wash your hands. A lot. Your hands can trap and transport all kinds of microbes that cause sickness. And I’m not just talking about colds here, but lots of different germs.

NOTE: Antibacterial soap is not recommended! Not only is it no more effective than regular soap and water, but it can contribute to antibiotic resistance.

2 – Get enough nutrients. I know this is way oversimplified, but I would be remiss to exclude it. Every cell in your body, including your immune cells, need enough of all the essential nutrients. The more nutrition you have, the better and stronger you will be, especially with vitamins A, C, and E. Vitamin A-rich foods include carrots, sweet potato, and organ meats. Vitamin C-rich foods include bell peppers and citrus. Vitamin E-rich foods include nuts, seeds, and leafy greens.

3 – Probiotic foods. Helping our health-promoting gut microbes with more of their probiotic friends is in order here to help keep the immune system strong. Try 1-2 servings/day of fermented foods and drinks like sauerkraut, kimchi, miso, kefir, and kombucha.

4 – Prebiotic foods. Feeding those friendly gut microbes their favourite foods can help them to grow and flourish. They love fibrous foods like onions, asparagus, berries, bananas, sweet potatoes, whole grains, and seeds. Aim for 2-3 servings/day.

5 – Get enough sleep. Did you know that our immune system cycles with our circadian system? When we sleep our immune cells produce antibodies to fight infections. Try to get at least 7 hours every single night, even when you’re feeling great.

Natural tips to recover from that sickness

When you do get an infection, not only do you need more nutrients to fight it off, but your body also has a harder time absorbing and using the nutrients you take in. Sometimes this is because of reduced hunger, sometimes due to gastrointestinal reasons. Either way, nourishing your body is even more important. When you do get sick, make sure you are implementing tips 1-5 plus the tips below that are crucial for getting over a common cold.

6 – Drink lots of fluids. Being sick can be dehydrating. Fluids like water, chicken soup, and green tea are warm, hydrating comfort drinks. Chicken soup is a source of electrolytes, especially if homemade from a real chicken with lots of vegetables. Green tea has been shown to boost some of our immune cells, and this can help to better fight off the invading germ.

7 – Rest and recover. When your body is fighting an infection, it’s busy working hard for your health. Give it a break and relax while you’re feeling under the weather.

Conclusion

There are lots of things we can do to stay healthy and reduce infections naturally. Washing your hands is a proven way to reduce your risk. And staying healthy in all other ways helps a lot. Getting enough nutrition, eating probiotic and prebiotic foods, and getting enough sleep are key year round.

If you do get sick, keep up all of your good habits above, and make sure to add some warm, healthy fluids, and extra rest.

What do you do when you get sick? Let me know in the comments below.

Recipe (Throat soothing): Honey Lemon Ginger Cough Drops

½ cup honey
2 tbsp lemon juice
1 tsp freshly grated ginger root

Instructions

Put ingredients into a small saucepan.

Stir frequently until it becomes foamy. Be careful because the honey can burn easily.

Remove from heat and continue to stir until the foam reduces. 

Put the saucepan back on the heat. 

Repeat this until a candy thermometer reads 300F. 

Drop a bit into a glass of ice water. If the mixture forms a hard, crunchy ball, it’s ready! If not, keep stirring and heating for another minute or two and try with the ice water again.

Once a hard ball forms from a drop into the ice water, let the saucepan cool until the foam has reduced. 

Drizzle the candy into a candy mold or onto oiled parchment paper.

Let cool at room temperature until the cough drops are hard. 

Pop out of the mold or break into pieces, and store in an airtight container. 
Tip: You can sprinkle them with vitamin C powder to keep them from sticking together.

References:

https://www.precisionnutrition.com/what-to-eat-when-sick

https://www.thepaleomom.com/natural-approaches-to-cold-flu-season/

http://nutritionfacts.org/video/preventing-the-common-cold-with-probiotics/

https://www.youtube.com/watch?v=9dExiRwh-DQ

http://www.who.int/gpsc/clean_hands_protection/en/

Which Foods Can Help With Blood Pressure?

Guess how many people have high blood pressure? 

A billion! 

It’s said to be the “#1 risk factor for death and disability in the world.”

https://nutritionfacts.org/video/how-to-treat-high-blood-pressure-with-diet/

If you have high blood pressure, it’s best that you are monitored by your healthcare professional. And if you’re on medication for high blood pressure never change that without speaking with a medical professional.

Today, we’ll talk about what exactly blood pressure is, and which foods and lifestyle factors can help with it.

What is high blood pressure?

It’s something your doctor commonly checks. You can even do it yourself in many pharmacies, or purchase at-home blood pressure monitors. There is an inflatable tube placed around your arm that gets blown up and tight. It measures how hard your blood is pushing against the walls of your blood vessels. 

If your vessels are stiff, the pressure increases. It’s important to get your blood pressure checked regularly because for many people there are no symptoms as it slowly creeps higher and higher.

This measurement is important because elevated high blood pressure for too long can cause serious damage. In extreme cases, it can result in blindness, kidney damage, stroke, or even a heart attack.

Here are a few of the foods and drinks that can help with blood pressure.

Eat more plants – This is key

If there is one thing you can to eat to help with blood pressure, it’s plants. 

Plants increase your intake of many critical nutrients. Especially vitamins C, E, and folate; and minerals like magnesium, potassium, and sulfur. Not to mention the all-around health booster known as fibre. All of these nutrients are needed for optimal heart and blood health.

Some plants to eat more of include leafy greens (kale in particular), legumes, nuts/seeds, broccoli, cauliflower, and tomatoes. 

Two plants I want to highlight in particular are flaxseeds and beets. A few tablespoons of ground flaxseeds a day is one of the best foods to help with blood pressure. Beets contain a blood pressure lowering substance called nitrate. Beet juice has been shown to reduce blood pressure within hours of drinking it.

Eat fewer processed foods

We’ve all heard the advice to reduce sodium intake for high blood pressure. Not surprisingly, most of the sodium in our diet is from the salt added to processed foods. It’s not from the dash or two on your homemade cooked-from-scratch dinner. Reducing processed food intake not only reduces sodium and sugar intake but also increases intake of more nutrient-dense less processed foods. Win-win.

Ditch the fast-food, takeout, restaurant meals, and convenience snacks. Replace them with some of the plants I mentioned above.

Ditch the caffeine… particularly if you’re sensitive to it

Coffee has been shown to temporarily increase blood pressure. Its effects can last for up to three hours after drinking it. It may not be so bad if you’re not sensitive to it, but caffeine affects some people more than others. Some caffeine sensitivity symptoms include shakiness, worry, irregular heartbeat, or difficulty sleeping. 

If you find caffeine affects you, then try switching to decaf or eliminating it altogether. 

PRO TIP: Don’t drink a cup of regular coffee or have other sources of caffeine right before your next doctor’s appointment or blood pressure test.

Drink hibiscus tea

This is not hype. There is science behind the blood pressure lowering effects of hibiscus tea.

Several clinical studies have shown that it works. In one study, people drank two cups of strong hibiscus tea every morning. Those two cups were made using a total of five tea bags. This lowered the subjects’ blood pressure as much as a blood pressure medication.

Lifestyle

In addition to food, know that a number of lifestyle factors can be helpful too. 

• First of all, if you smoke, really focus on quitting. 
• If you drink alcohol, don’t overdo it. 
• If you’re seriously stressed, try meditating, yoga, deep breathing, walking in nature, or any other way that busts your stress.
• If you don’t exercise, start small. Also try not to overdo exercise if you already have high blood pressure. 

Conclusion

High blood pressure can be a silent, and all-too-common issue.  Elevated blood pressure puts you at risk for serious diseases.

If you have elevated blood pressure, you should be regularly monitored by your healthcare professional, and never change your medications without his/her input.

Some of the key food and lifestyle upgrades that can help with blood pressure are:

• Eating more plants, particularly ground flaxseeds and beets
• Eating fewer processed foods
• Ditching caffeine if you’re sensitive to it
• Drinking hibiscus tea
• Quitting smoking
• Not overdoing alcohol
• Reducing stress
• Exercising wisely

Which of these are you going to try first? Let me know in the comments below.

Recipe (Blood pressure balancing): Smoothie Bowl

Serves 1

1 cup kale
½ cup berries (your favourite kind)
½ cup beets, raw, diced
½ banana
2 tbsp flaxseeds, ground
1 dash cinnamon
½ cup almond milk, unsweetened

Instructions
Add all ingredients to blender in order listed. Blend until smooth.

Serve & enjoy!

Tip: Feel free to top with a few berries or a sprinkle of cinnamon.

References:

http://www.precisionnutrition.com/all-about-high-blood-pressure

http://www.precisionnutrition.com/natural-treatments-for-common-medical-problems#Highbloodpressure

https://nutritionfacts.org/video/how-to-prevent-high-blood-pressure-with-diet/

https://nutritionfacts.org/video/how-to-treat-high-blood-pressure-with-diet/

https://nutritionfacts.org/video/hibiscus-tea-vs-plant-based-diets-for-hypertension/

http://www.healthline.com/health/foods-good-for-high-blood-pressure#overview1

https://www.dietvsdisease.org/18-foods-to-lower-blood-pressure/

https://www.dietvsdisease.org/does-coffee-raise-blood-pressure/

What is the Satiety Index?

Have you ever notice that some foods keep you feeling full longer? And others give you the munchies an hour later? That can make the advice to “stop eating when you feel full” a bit tricky if you’re picking foods that aren’t filling.

That’s a phenomenon called satiety. It’s the feeling of fullness, of being satisfied and satiated. It’s is the opposite of hunger and appetite.

The satiety index is a rating of foods that have been tested for the satiating effect in a 240 calorie (1,000 kJ) portion size. The scale scores foods based on whether people feel extremely hungry, hungry, semi-hungry, no feeling, semi-satisfied, satisfied, or extremely satisfied. Similarly to the glycemic index, the response to white bread was set to be 100. Foods that are more filling have numbers higher than 100. Foods that are less filling have numbers lower than 100.

Characteristics of foods with a high satiety index

There are a few common characteristics of highly satiating foods.

● Foods that are more filling (i.e., have a high satiety index) tend to have more protein. Protein is considered to be more filling than either carbohydrates or fats.
● They also tend to have more fibre. Because fibre is not digested, it provides bulk. This bulk tends to help you feel full longer because it slows down emptying of the stomach and digestion time.
● Highly satiating foods tend to have more volume for the same amount of calories; this means they tend to take up more space with water or air.
● They tend to have less fat.
● Highly satiating foods are also generally whole and less processed.

If you think about the feeling of fullness, it makes you not want to eat at that moment. It wards off the feeling of hunger. Eating more foods that have a higher satiety index are more filling, and therefore can help you to eat less overall.

This is one strategy to use if you feel hungry all the time, or if you’re trying to lose weight.

What foods keep you feeling full for longer?

Some foods that score higher than white bread (100) on the satiety index are:

● Boiled potatoes (323);
● Fish (225);
● Oatmeal/Porridge (209);
● Oranges (202);
● Apples (197);
● Brown rice pasta (188);
● Beef steak (176);
● Baked beans (168);
● Eggs (150);

Some foods that score lower than white bread (100) on the satiety index are:

● Ice cream (96);
● Chips (91);
● Yogurt (88);
● Peanuts (84);
● Mars bar (70:
● Doughnuts (68);
● Cake (65);
● Croissant (47).

If you want to feel full and more satiated, then choose foods from the first list that score more than 100.

Conclusion

The satiety index is a measure of how filling and satisfying food makes you feel. The higher the score, the fuller you feel. Eating foods that score higher on the satiety index can help reduce food intake.

Foods that are very satisfying (satiating) tend to be protein-rich, fibre-rich, lower in fat, whole, less processed foods. Things like boiled potatoes, fish, oats, fruit, meat, and legumes.

Foods that are not very satiating tend to be higher in carbohydrates, fat, and are more processed; things like ice cream, chips, doughnuts, cakes, and croissants.

If you want to feel full longer, then choose more foods that are highly satiating and fewer foods that are not.

Recipe (Highly satiating): Not your average boiled potatoes

Serves 6-8

2 lbs mini potatoes
2 cloves garlic, minced
1 cup vegetable stock
1/4 tsp salt
1/4 tsp black pepper
1 tbsp fresh chives (or 1 tsp dried)
1 tbsp fresh parsley (or 1 tsp dried)
½ tbsp fresh thyme (or 1 tsp dried)

Instructions

In large pot place potatoes, garlic, stock, salt & pepper. Cover and bring to boil and simmer for 15 minutes.

Check for doneness by piercing gently with a fork. Add more water if needed.
When done toss with herbs.

Serve & enjoy!

Tip: You can drizzle with a touch of olive oil if you like.

References:

https://en.wikipedia.org/wiki/Satiety_value

http://www.healthline.com/nutrition/15-incredibly-filling-foods#section1

http://www.healthline.com/nutrition/foods-you-can-eat-a-lot-of

https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods

The True Health Benefits of Exercise

Exercise. It can improve your health on all levels. We’re not just talking about being fitter and stronger. We’re talking about overall health and longevity.

Regular exercise improves your heart health, brain health, muscle and bone health, diabetes, and arthritis. Beyond those, it also reduces stress, boosts moods, increases your energy, and can improve your sleep. And exercise prevents death from any cause (“all cause mortality”).

Convinced yet?

The benefits of exercise come from improving blood flow, and reducing inflammation and blood sugar levels. They come from moving your muscles (including your heart muscle) and pulling on your bones.

You don’t need to go overboard on exercise to get these amazing health results. As little as 30 minutes of moderate activity 5 days/week is enough.

And you don’t have to do a particular kind of exercise. All four types of exercise have health benefits. They are:
● Endurance (brisk walking, jogging, yard work, dancing, aerobics, cycling, swimming)
● Strength (climbing stairs, carrying groceries, lifting weights, using a resistance band or your body weight, Pilates)
● Balance (standing on one foot, Tai Chi)
● Flexibility (stretching, yoga)

Don’t forget, all exercise counts, even if it’s not doing a sport or in a gym. Weekend hikes, walking to the store and doing household chores also count towards your weekly exercise goal.

Let me take a minute to prove to you how healthy exercise really is. Here are a few key points.

Exercise for heart health

Exercise reduced cardiac mortality by 31% in middle aged men who previously had a heart attack.

Regular exercise reduces blood pressure in people with hypertension (high blood pressure).

Exercise for brain health

Exercise can improve physical function and quality of life in people with Parkinson’s disease. It also reduces changes in the brain associated with Alzheimer’s disease.

Exercise improved mental functions by increasing brain-derived neurotrophic factor (BDNF). BDNF is involved in learning and memory. It also increases the size of the part of the brain for memory and learning (the “hippocampus”); this was shown mostly with aerobic exercise.

Exercise for muscle and bone health

Regular physical activity can help maintain strong muscles and bones; this is particularly true for strength exercises. As we age, we naturally start to lose muscle mass and bone density. So, to prevent osteoporosis, exercise regularly.

PRO TIP: And don’t forget that balance exercises and Tai Chi can help prevent falls.

Exercise for diabetes

People with diabetes who exercise have better insulin sensitivity and HbA1C values (the marker of glycemic control).

Exercise does this because by contracting your muscles, you’re fueling them with sugar in your blood. This helps to manage blood sugar levels better than without exercise.

Conclusion

These are just the tip of the iceberg when it comes to the health benefits of exercise. By doing just 30 minutes 5 days/week, you can vastly improve your health. Since there are different benefits for different types, try mixing up what you do throughout the week. You don’t even need an “official” workout. Walking to the grocery store or doing household chores can count too.

If you’re just starting, then pick something you enjoy, get some accountability (exercise tracker or a buddy), and start.

What’s your favorite exercise and how often do you do it?

Recipe (exercise recovery): Coconut Water Refresher

Serves 2

1 cup coconut water
2 cups watermelon
½ tsp lime juice
1 dash salt
1 cup ice
2 tbsp chia seeds (optional)

Instructions

Blend the first four ingredients until well mixed. Add ice and pulse until ice is crushed.

Pour into glasses or water bottle and add chia seeds. Shake/stir before drinking.

Serve & enjoy!

Tip: The chia seeds add extra fiber, protein, and omega-3s.

References:

http://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

https://authoritynutrition.com/10-benefits-of-exercise/

https://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/Fracture/prevent_falls_ff.asp

http://www.health.harvard.edu/healthbeat/exercise-is-good-for-diabetes

https://authoritynutrition.com/15-ways-to-lower-blood-sugar/

http://www.precisionnutrition.com/healthy-movement

https://www.nia.nih.gov/health/exercise-physical-activity

Need Help Going Dairy-free? Here are 6 Great Substitutes

If you’re reading this, you likely are or are considering going dairy-free. You may have an intolerance, have been told to eliminate dairy, or just want to have less of it.

Either way, dairy is not an essential nutrient, and there are lots of things you can have instead.
These include not just milk, but also yogurt, butter, parmesan, and even pudding and ice cream!

Dairy-free products are becoming more and more popular. Nowadays you can easily find them in the grocery store. But read your labels! Some contain way too much sugar, or other ingredients you may not want to eat or drink.

I’ve put together some simple recipes to make delicious dairy-free foods right in your kitchen.

Go ahead and try my dairy substitutes.

Delicious dairy-free milk

Dairy-free milk is so easy to make and flavour yourself. You can make milk out of just about any nut or seed. You can even make alternative milk out of grains like rice, oats, or quinoa. And you can flavour them too.

It just takes a high-powered blender, some water, and cheesecloth to filter out any remaining bits.

For flavouring, you can add a pinch of cinnamon, cardamom, or vanilla extract. You can also sweeten your milk with soaked dates, maple syrup, or honey.

To make a super-simple dairy-free milk just soak ½ cup of almonds, coconut, or even hemp seeds for a few hours (if you have the time). Soaking is optional, but it makes the blending process easier and the final milk creamier. Then drain the soaking water, rinse, and add to a blender with 2 cups of fresh water. Blend on high until smooth (about 1 minute). Add your flavourings, if desired. Then strain through a nut milk bag, fine mesh strainer, or a few layers of cheesecloth.

If you want to make a dairy-free cream, just blend your nuts, seeds and/or grains with 1 cup of water instead of 2 for a thicker, creamier, dairy-free milk.

Delicious dairy-free yogurt

Technically, with the right yogurt starter probiotic culture, you can make yogurt out of any dairy-free milk. The most common one to ferment into yogurt is coconut milk. But you can use almond milk or other nut or seed milk.

The trick here is with the fermentation. Follow the instructions on the label of the yogurt starter culture, and enjoy delicious dairy-free yogurt in a few days.

Delicious dairy-free butter alternatives

Nut and seed butter is a fabulous substitute for dairy butter. Plus, they have the bonus of fibre, protein, and other nutrients that real butter doesn’t have.

Have you tried coconut oil? It’s a great dairy-free substitute for butter. You can fry with it, or even bake with it. You can even use it to pop popping corn in a pot on your stove.

I love the mild flavour of coconut oil in anything I bake with bananas. It tastes better than butter anyway.

Delicious dairy-free parmesan

If you haven’t tried nutritional yeast, you will be pleasantly surprised at how much it tastes like grated parmesan. Plus, it contains some B vitamins as well.

It’s a salty, cheesy, flaky powder that you can use wherever you want to add a pop of savoury flavour to any dish.

TIP: After you’ve popped your popcorn, sprinkle it with a bit of nutritional yeast for a salty, cheesy flavour.

Delicious dairy-free puddings

Did you know you can make a delicious and thick pudding without dairy? That’s right; the plant kingdom has some natural thickeners that are full of fibre.

You can make a chocolate pudding with avocado. Take one whole avocado and blend it up with ¼ cup cocoa powder, ¼ cup dairy-free milk, 1 tsp vanilla extract, and honey or maple syrup to taste. Then add dairy-free milk to thin if desired.

For chocolate chia pudding, use ⅓ cup chia seeds and place in food processor with 1.5 cups dairy-free milk. Wait for 5-10 minutes until the seeds soak up the liquid. Then add ¼ cup cocoa powder, tsp vanilla extract, and honey or maple syrup to taste. Blend into a smooth pudding.

Delicious dairy-free ice cream

N’ice cream is another delicious dessert made with frozen bananas. I’ve included the recipe for this below.

Conclusion

Dairy-free is easy! Making delicious dairy-free yogurt, milk, butter, parmesan flavour, and even pudding and ice cream is simple.

Are you going to try any of these recipes? Do you have a great one to share as well?

Let me know in the comments below.

Recipe (dairy-free): Chocolate Almond N’ice Cream

Serves 2

2 bananas, chopped and frozen
1 tbsp cocoa powder, unsweetened
2 tbsp almond butter, unsweetened

Instructions

1 – Add chopped frozen bananas to a food processor. Pulse or lightly blend until almost smooth.
2 – Add cocoa powder and nut butter. Pulse or lightly blend until mixed.

Serve immediately & enjoy!

Tip: Try different nut and/or seed butter. Or instead of cocoa powder and/or seed butter, use just the bananas with a ½ cup of frozen berries. The recipe combinations are endless.

References:

The Great Dairy Debate

5 Easy Swaps for Your Favorite Dairy Products

http://www.healthline.com/nutrition/dairy-substitutes

The Ultimate Plant-Powerful Dairy-Free Milk Guide

How do I know if I have leaky gut?

“Leaky gut” is a popular topic in the health and wellness spheres these days. It’s been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, even autoimmune diseases can all be linked back to leaky gut.

But what exactly is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat for leaky gut?

What is a leaky gut?

Simply put, your “gut” (a.k.a. “intestinal tract”) is a tube that makes up part of your digestive system. It’s not as simple as a hose or pipe; it’s an amazing tube made of live cells tightly bound together. Your gut helps your body absorb fluids and nutrients, digests your food, and houses billions of friendly gut microbes.

It’s also selective to what it allows past its barrier. Your intestinal tract purposefully keeps some things from being absorbed, so they pass right on through to the other end to be eliminated as waste. You don’t want to absorb many harmful microbes or toxins into your body, right?

FUN FACT: About 70-80% of our immune system is housed around our gut, so it’s ready for foreign invaders.

Absorption of fluids and nutrients happens when they’re allowed through this cellular tube into the circulation. And this is great! As long as what’s being absorbed are fluids and nutrients. The blood and lymph then carry the nutrients to your liver, and then around to the rest of your body; this is so that all your cells, all the way to your toenails, get the nutrition they need to be healthy and grow.

How does a gut become “leaky?”

The gut can become leaky if the cells get damaged, or if the bonds that hold the cells together get damaged. Leaky gut can be caused or worsened by a number of diet and lifestyle factors. Dietary factors like too much sugar or alcohol or even eating things that you’re intolerant to can all contribute to leaky gut.

Lifestyle factors like stress, lack of sleep, infections, and some medications can also be culprits in this area. Sometimes, if the balance of gut microbes inside the gut is thrown off, this can also contribute to a leaky gut.

Any contributing factors that alter the balance in your gut may cause our gut to become “permeable” or leak. At this point incompletely digested nutrients, microbes (infectious or friendly), toxins, or waste products can more easily get into our bodies.

Scientifically speaking, a “leaky gut” is known as “intestinal permeability.” This means that our intestines are permeable and allow things through that they normally would keep out. They “leak.”

As you can imagine, this is not a good thing.

What are the symptoms of a leaky gut?

Because so much of your immune system is around your gut, the immune cells quickly recognize a “foreign invader” and start their response. This is normal and good if the gut is working properly and not allowing too many things to “leak” in.

But when that happens too much, and the immune system starts responding, the notorious inflammation starts. Once the immune system starts responding it can look like allergies, food intolerances, and even autoimmune diseases.

Because the first place affected is the gut, there are a number of symptoms right there. Things such as abdominal pain, bloating, gas, nausea, vomiting, heartburn, constipation or diarrhea. Not to mention that if foods, even healthy foods, aren’t properly digested, their nutrients aren’t properly absorbed. Poor absorption can lead to lack of essential vitamins and minerals for the optimal health of every cell in your body.

Some of the symptoms can also occur on the skin. Acne, dry skin, itchiness, rashes, eczema, and hives can all be symptoms related to leaky gut. Even rosacea and psoriasis can be linked here due to their autoimmune component.

It’s possible that even some neurological symptoms are linked with leaky gut. For example, brain fog, fatigue, headaches, inability to sleep, and general moodiness can also be related.

Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn’s, colitis, celiac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.

What to eat for leaky gut

The general recommendation is to stop eating inflammatory foods and eat more gut-soothing foods.

Incorporating a gut-soothing diet means cutting out grains, legumes, and dairy. Add to that list, food additives, alcohol, and refined sugars.

In their place, add in more green leafy and cruciferous veggies. These are full of nutrients and contain fibre to help feed your friendly gut microbes. You also want to add more sources of vitamin D which can come from fish and egg yolks, and also from the sun. Eat more probiotic foods like sauerkraut, dairy-free yogurt, and kombucha (fermented tea). Make sure you’re getting enough essential omega-3 fats found in seafood and seaweed. Finally, make sure you’re getting some coconut oil and bone broth. Coconut oil has special fats called MCTs (medium-chain triglycerides), and bone broth has essential amino acids.

Conclusion

Leaky gut, or “intestinal permeability” can happen when your gut gets damaged due to too much sugar and alcohol, or eating foods you’re intolerant to. It can also be from stress, lack of sleep, or imbalance in your friendly gut microbes. The symptoms of leaky gut are vast – spanning from digestive woes to skin conditions, even to autoimmune conditions.

It’s important to cut out problem foods and drinks and add in more gut-soothing things like green leafy vegetables, cruciferous vegetables, and probiotic foods. It’s also important to ensure you’re getting enough omega-3 fats, vitamin D, and amino acids.

Recipe (gut soothing): Slow-Cooked Chicken Broth

Serves 6-8

1 whole chicken, cooked, bones with or without meat
3 carrots, chopped
2 celery, chopped
4 bay leaves
4 tbsp apple cider vinegar
Herbs and spices as desired (salt, pepper, paprika, parsley)
2 handfuls spinach

Instructions

1 – Place chicken bones, and meat if using, into a slow cooker.
2 – Add chopped vegetables, vinegar, and herbs/spices.
3 – Cover with hot water (about 2 litres/8 cups).
4 – Cook 8 h on medium or overnight on low.
5 – Add spinach 30 minutes before serving.

Serve & enjoy!

Tip: You can strain it before serving, or serve it with the cooked vegetables as soup.

References:

What Is A Leaky Gut? (And How Can It Cause So Many Health Issues?)

What Should You Eat To Heal a Leaky Gut?

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://www.healthline.com/nutrition/is-leaky-gut-real#section3

What Is Leaky Gut Syndrome and Is It Even Real? A Sales-Free Look

http://www.medscape.com/viewarticle/837168

http://www.medscape.com/viewarticle/531603

Mediterranean Diet 101

The Mediterranean diet is one of the most studied diets out there.

It’s based on the traditional foods that people who lived around the Mediterranean Sea ate about 50 years ago. Back then, in the mid 20th century, researchers noted that people in Spain, Greece, and Italy lived longer and healthier than Americans. And they had lower levels of heart disease, the #1 killer.

So, they set out to find what was so healthy in this part of the world. And the research keeps coming in. And it’s pretty impressive.

Eating a Mediterranean diet is linked with
● Less overweight and obesity (it’s better than low-fat diets)
● Better blood sugar control (for diabetes and metabolic syndrome)
● Lower risk of heart disease and stroke (and blood markers like cholesterol and triglycerides)
● Reduced risk of Parkinson’s and Alzheimer’s diseases
● Fewer cancers (breast & colorectal)
● Less premature death

Overall, it’s simply really good for you.

PRO TIP: Recent research even links the Mediterranean diet to better gut microbes! This makes sense when you feed your friendly gut microbes their favourite foods including fibre, fruit, and vegetables.

Here’s another bonus: Many people who start eating a Mediterranean diet can stick with it long-term.

How’s that for a healthy whole-foods health-promoting not-so-restrictive diet?

What to eat and drink on a Mediterranean diet

The Mediterranean diet is chock full of healthy whole foods.

Foods like:
● Fruits and vegetables
● Nuts and seeds
● Legumes
● Whole grains
● Fish and seafood
● Extra virgin olive oil
● Herbs and spices

These foods are full of vitamins, minerals, antioxidants, healthy fats, and fibre. And they’re often eaten in social settings where the food (and the company) is enjoyed.

The go-to beverage for the Mediterranean diet is water. Coffee and tea are also regularly consumed (without the addition of lots of cream and/or sugar). And yes, red wine (about 1 glass per day) is very commonly enjoyed.

Some foods and drinks that are eaten in moderation include:
● Poultry
● Eggs
● Cheese and yogurt
Red meat, unfermented dairy (e.g., milk), butter, and salt are rarely consumed, if at all.

What to ditch on a Mediterranean diet

There are many foods and drinks that are not part of the Mediterranean diet. Not surprisingly, this includes many highly processed and unhealthy foods like:
● Desserts
● Processed meats
● Sauces and gravies
● Sugar-sweetened beverages or fruit juices
● Refined grains and oils (including hydrogenated oils)
● Too much salt
● Added sugars

And if alcohol is a problem, you can also ditch the wine.

The Mediterranean diet also incorporates a different lifestyle. Some things to ditch are being too sedentary, eating alone, and being overly stressed.

Conclusion

The Mediterranean diet is a very healthy way of eating. It is a whole-foods diet based mainly focused on plant foods (fruits, vegetables, nuts, seeds, legumes, and whole grains). It also contains fish, olive oil, and herbs and spices. The Mediterranean diet is high in vitamins, minerals, antioxidants, healthy fats, and fibre; all of which are health-boosting from your head to your heart… and the rest of your body.

Don’t forget that health involves more than just food. The Mediterranean lifestyle also incorporates regular exercise, eating with people whom you care about, and overall enjoyment of life.

Do you think you could add or ditch certain foods to get closer to the Mediterranean diet? Do you have a favourite recipe that embodies this way of eating? I’d love to know! Add it to the comments below.

Recipe (Mediterranean): One Pan Roasted Dinner

Serves 4

4 cod fillets
2 handfuls asparagus, ends removed
1 cup black kalamata olives, drained
3 cloves garlic, thinly sliced lengthwise
4 handfuls cherry tomatoes, halved
3 tbsp olive oil, extra virgin2 tsp dried dill2 dashes freshly ground black pepper1 lemon, sliced

Instructions

Preheat oven to 450ºF and cover a baking sheet with parchment paper.Place the fillets in the middle of the pan. Add the asparagus, olives, garlic, and tomatoes around the fish.
Brush with olive oil and sprinkle with dill and pepper. Slice lemon and place one onto each fillet. Squeeze juice from the rest of the lemon onto the vegetables.Roast in the oven for 10-12 minutes. Check if fillets are opaque all the way through and flake easily with a fork. If not, then cook for another few minutes.
Serve & enjoy!

Tip: You can substitute another fish for the cod (e.g., salmon).

References:

https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

https://medlineplus.gov/ency/patientinstructions/000110.htm

http://www.healthline.com/nutrition/mediterranean-diet-meal-plan

https://www.healthline.com/nutrition/5-studies-on-the-mediterranean-diet#section3

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801v

http://www.medscape.com/viewarticle/866254

http://www.medscape.com/viewarticle/870593

Green Tea vs Black Tea

Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by millions, perhaps billions, of people.

Tea has also been shown to have many health benefits. And some of these benefits are thought to be related to tea’s antioxidant properties. These properties are from its flavonoids known as “catechins.” Flavonoids are anti-inflammatory and have a range of health benefits that I talk about in this post.

Green tea vs. black tea – What’s the difference?

What do green and black teas have in common?

First of all, they both come from the camellia sinensis shrub that’s native to China and India. Green tea contains slightly more health-promoting flavonoids than black tea. How is this?

The difference lies in how they’re processed.

If the leaves are steamed or heated, this keeps them green. The heat stops oxidation from turning them black. Then they’re dried to preserve the colour and flavonoids which are the antioxidants.

Hence you have green tea.

If the leaves are not heated, and are crushed and rolled, then they continue to oxidize until they’re dry. This oxidation uses up some of the flavonoids’ antioxidant power, so black teas have slightly less ability to combat free radicals than green tea does.

PRO TIP: Adding milk to your tea reduces the antioxidant ability.

Both green and black teas contain about half of the caffeine in coffee. That translates to about 20-45 mg per 8 oz cup.

Green tea vs. black tea – Health Benefits

Tea drinking, in general, seems to be associated with good health.

Heart health – For one thing, both green and black tea drinkers seem to have high levels of antioxidants in their blood compared with non-tea drinkers. Green and black tea drinkers also have lower risks of heart attacks and stroke. Drinking green tea, in particular, is associated with reduced triglycerides, total cholesterol, and LDL oxidation, all of which are risk factors for heart conditions.

Overall, drinkers of green and black tea seem to have a lower risk of heart problems. Green tea has also been shown to reduce risk factors (i.e., blood lipid levels) a bit more than black tea has.

Cancers – Antioxidants also reduce the risk of many cancers. Studies show that both green and black teas can reduce the risk of prostate cancer (the most common cancer in men). Also, green tea drinkers have a lowered risk of breast and colorectal cancers. Black tea is being researched for its potential to reduce the risk of ovarian cancer.

Overall, antioxidant flavonoids in tea seem to help reduce the risk of some different cancers. Green tea may have a slight edge over black tea, but both seem to be associated with lower cancer risk.

Diabetes – Both green and black teas can reduce the risk of developing type 2 diabetes. They also reduce diabetes risk factors, like elevated blood sugar levels and insulin resistance. For example, some studies have shown that both green and black teas can help reduce blood sugar levels. Other studies have shown that green tea can also improve insulin sensitivity.

Once again, green tea seems to have a slight edge over black tea, but both are blood sugar friendly (just don’t overdo the sweetener).

Conclusion

Both green and black teas are from the same plant, but are processed differently. Green tea retains more of the beneficial antioxidants than black tea does; but both are associated with better health than non-tea drinkers.

Overall, both green and black teas are healthy drinks, and tea drinkers, in general, seem to have fewer health conditions than non-tea drinkers. Green tea seems to have a slight edge over black tea when it comes to measurable risk factors of some common diseases.

When you enjoy your tea, try to minimize or even eliminate adding milk and/or sweeteners; these reduce some of the health-promoting properties of tea.

I’d love to know: Are you a tea drinker? Which tea is your favourite? How do you like to enjoy it? Let me know in the comments below.

Recipe (Green tea): Matcha Energy Bites

Serves 6 (makes 12-18 bites)

1 cup shredded coconut, unsweetened
4 tbsp almond flour
1 tbsp matcha green tea
2 tbsp honey or maple syrup
1 tbsp coconut oil

Instructions

Add all ingredients into food processor and pulse until blended.
Shape into 1-1.5″ balls.

Serve & enjoy!

Tip: If you use sweetened coconut, then you can eliminate the honey/maple syrup.

References:

https://www.health.harvard.edu/heart-health/brewing-evidence-for-teas-heart-benefits

http://www.precisionnutrition.com/what-you-should-know-about-tea

http://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea

http://www.healthline.com/health/know-your-teas-black-tea#benefits3

http://www.healthline.com/nutrition/matcha-green-tea

https://www.healthline.com/nutrition/caffeine-in-green-tea

https://www.health.harvard.edu/staying-healthy/tea-a-cup-of-good-health

https://nccih.nih.gov/health/tea

Can’t Meditate? Here are 9 Other Ways to Break Free From Stress

I know! Meditation is the secret sauce to take your wellness up to the status of the elite gurus. It’s the “be all, end all” for the health of your entire mind-body-spirit. It’s the absolute must-do that is the only path to beating the infamous health-buster called “stress.”

Don’t get me wrong; practicing meditation is an excellent approach to optimizing your health and overall well-being. Meditation is great for relieving and dealing with stress, and all of the issues that come along with it. But it’s not the only way to get there.

The whole purpose of meditating is to calm the mind and emotions and relax our physical body too. And there is always more than one way to get there.

Let’s talk about some of the other things to try if meditation is not exactly your thing.

Journaling

Spending some time every day writing out your thoughts can help to relieve stress. You can use journaling to list the things you’re grateful for, this is known as gratitude journaling. You can use it as a “brain dump” to get all of your thoughts and ideas out of your head to soothe your mind. You can use “ever since” journaling to describe your life after you reach your goals.

Reading

It’s one thing to read to learn something that you have to learn, or to advance your knowledge. And, you can also read for pure pleasure. To get caught up in a story and just relax.

Colouring

Adult colouring books are all the rage! Not *that* kind of adult, but colouring pages with lots of detail and tiny areas to colour in. Something that can take you hours. You can always opt for something simple, like kids colouring pages too. The idea is the same. Repeated movements and focusing on the art you’re creating can help to clear your mind.

Knitting or crocheting (or other crafts)

Knitting, crocheting or other yarn activities are a great way to de-stress; this is a skill that comes in all levels from beginner to advanced. You can choose a quick little rectangular scarf to make, or a detailed sweater. You can choose the pattern, size, and yarn. Once you get into the flow of these skills, they’re great to do when you’re feeling stressed. Not only can they relax your mind to focus on your work, but you can end up warming yourself or others with the products you create.

Gentle exercise

Gently moving your body is another great way to de-stress. Activities that are slower and less intensive are ideal. Things like walking, yoga, stretching, or tai chi can all be great ways to relax your mind and improve your strength and balance at the same time.

Sleep in or take a nap

A common cause of increased stress hormones is lack of sleep. Too little sleep and too much stress go hand-in-hand. So, getting enough good quality sleep is important to help you break free from stress without having to meditate.

Pamper yourself

Maybe you love getting massages or mani/pedi’s? Maybe you love a long bath or lighting candles? Perhaps you can add your favourite relaxing music to the mix for a pampering evening? Spending some time to pamper yourself regularly is great for your mind, body, and spirit.

Spend time in nature

You don’t have to head away for vacation to relax in nature. While a calm beautiful beach or cabin in the woods may be amazing, you don’t have to go that far. Even spending time on the grass at your local park or playground, or walking on a wooded trail in your neighbourhood can do the trick.

Make time for people and pets you love

It’s so important to spend time with family, friends, and pets whom you love. New research is coming out about the health issues related to loneliness. Reach out and plan to hang out with your besties, or even offer to take your neighbour’s dog for a walk in the park.

Conclusion

Stress reduction is the goal. How you do it, be it meditation or otherwise, is not that important. What’s important is that you find what works for you.

Try journaling, reading, colouring, knitting/crocheting, gentle exercise, sleep, pampering yourself, spending time in nature, and making time for people and pets you love.

Have other great ideas? Let me know what helps you de-stress in the comments below.

Recipe (calming): Lavender Essential Oil

Instructions to inhale directly

Add up to 6 drops of undiluted essential oil to a handkerchief/tissue and inhale occasionally. Use up to 3 times per day.

Instruction for steam inhalation

Add 3 – 12 drops of undiluted essential oil to a bowl of steaming water. Inhale slowly and deeply for 5 – 10 minutes. Use up to 3 times per day.

Tip: Lavender isn’t the only calming essential oil. You can also use angelica, balsam, benzoin, bitter orange, cedarwood, celery, chamomile, cornmint, cumin, curry, frankincense, grapefruit, jasmine, juniper, labdanum, laurel, lemongrass, marjoram, nutmeg, palmarosa, parsley, patchouli, peppermint, rose, rosewood, sage, sandalwood, scotch pine, spearmint, star anise, sweet basil, sweet orange, thyme, or ylang ylang.

References:

http://www.precisionnutrition.com/getting-control-stress

http://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety

https://www.health.harvard.edu/blog/the-power-and-prevalence-of-loneliness-2017011310977

https://nccih.nih.gov/health/stress/relaxation.htm

Do Essential Oils Work? A Sales-Free Look At The Research

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=aromatherap&lang=eng