You might be surprised....most of us think of yogurt as a very healthy food. While this is not untrue, the kind of yogurt you are buying will determine whether or not you are eating a nutritious, health-promoting food, or essentially a “junk” food.
We have been lucky in recent years to have had many health professionals endorse yogurt as a bone-building, healthy food that we can consume without guilt. With all the mixed messages in the media surrounding the foods we eat, this is comforting news. There is concern, however, because there are dozens of yogurts for sale in the grocery stores and unfortunately, all are not equal.
I did some browsing around one of my local grocery aisles recently. I must admit, my choice for yogurt in recent years has been nothing but plain, organic 2% (or 3.5%) yogurt. Not very exciting, I realize. With yogurt being such a popularly consumed food, I thought it was appropriate to see exactly what most people were buying (and considering “health food”). What a shock!
I frequently talk about probiotics. These are the friendly bacteria that lie throughout the gastro-intestinal tract, and have numerous health benefits, as they help support the immune system and fight off bad bacteria, as well as parasites and yeast. Most people nowadays know that yogurt should be a source of probiotics, as they have to add bacterial culture to milk in order to make yogurt.
In my search of “other” yogurts, I was shocked at the ingredients I came across:
-glucose (sugar)
-fructose (sugar)
-corn syrup (sugar)
-burnt sugar syrup (sugar)
-aspartame (“sugar”)
-sucralose (“sugar”)
-gelatin (animal derivative)
-potassium sorbate (artificial preservative)
-malic acid (artificial preservative)
I see a pattern here. Loads of sugar, very little (real) fruit, and artificial sweeteners, which are known neuro-toxins. If I can kindly offer some nutritional advice to all the yogurt eaters out there:
1) do not buy non-fat yogurt. Fat is important to absorb the much-needed calcium and other nutrients in yogurt. Choose 2% whenever possible.
2) buy plain yogurt and add your own honey or maple syrup, rather than overly sugared commercial yogurts. Dried fruit can be a great, nutritious way to sweeten yogurt as well.
3) do NOT choose low-cal or low-sugar yogurts, as these usually contain artificial sweeteners such as aspartame, sucralose or splenda. While these substances could quite easily justify an entire blog in itself, know that there is leading evidence that these are potent neuro-toxins and may increase risk of degenerative neurological (brain) diseases.
4) if possible, buy organic yogurt. Yes, it will cost more, but the benefits to your health are numerous, as organic dairy farms do not use pesticides, growth hormones or antibiotics on their cows.
So, is yogurt good for you? Yes. Can yogurt be considered a true junk food? Yes. I think I'll stick with what I've got!
Email me with any specific yogurt-related questions, or pass this on to a friend!
Wednesday, November 26, 2008
Saturday, November 15, 2008
START SMART - Healthy breakfast tips to keep you going all day!
We’ve all heard it before: breakfast is the most important meal of the day. So, without buying into the mass marketing of breakfast foods, I thought it would be a good idea to sort out some healthy options and give some pointers on how to make the most of it, nutritionally.
Many of us rush in the morning, getting ready for work, preparing lunches and trying to help our families start their day too. There are some simple things to keep in mind when choosing breakfast foods:
-stay away from the sugar!
Most commercial cereals and granolas are loaded with sugars, which will initially give your blood sugar a boost, but almost guarantees a blood sugar crash by mid-morning.
-include some protein & healthy fat!
Protein and fat take longer to digest, making you feel full longer. This helps to sustain blood sugar and will help you make it to lunchtime without snacking on junk food.
-get enough fiber!
Fiber promotes regularity, and most North Americans do not get their daily required intake of fiber. This will also help to control blood sugar, and help prevent diabetes in the future.
So the question is: what to eat?
1) whole grain toast with nut butter
2) smoothie with fruit, plain yogurt and flax oil
3) oatmeal with apples and walnuts (chopped)
4) soft boiled egg with a half whole grain bagel
5) whole wheat waffles with fruit and yogurt
6) fruit salad and scrambled eggs
What NOT to eat?
commercial cereals with refined grains, sugars and preservatives
any commercial baked goods (muffins, croissants, etc)
white bread toast
Most importantly, remember to at least eat something for breakfast. Even if you’re not hungry, the body needs to break its fast after spending a night of rest and repair.
For any questions or comments on how to make your breakfast of champions, email: grassrootsnutrition@gmail.com.
Many of us rush in the morning, getting ready for work, preparing lunches and trying to help our families start their day too. There are some simple things to keep in mind when choosing breakfast foods:
-stay away from the sugar!
Most commercial cereals and granolas are loaded with sugars, which will initially give your blood sugar a boost, but almost guarantees a blood sugar crash by mid-morning.
-include some protein & healthy fat!
Protein and fat take longer to digest, making you feel full longer. This helps to sustain blood sugar and will help you make it to lunchtime without snacking on junk food.
-get enough fiber!
Fiber promotes regularity, and most North Americans do not get their daily required intake of fiber. This will also help to control blood sugar, and help prevent diabetes in the future.
So the question is: what to eat?
1) whole grain toast with nut butter
2) smoothie with fruit, plain yogurt and flax oil
3) oatmeal with apples and walnuts (chopped)
4) soft boiled egg with a half whole grain bagel
5) whole wheat waffles with fruit and yogurt
6) fruit salad and scrambled eggs
What NOT to eat?
commercial cereals with refined grains, sugars and preservatives
any commercial baked goods (muffins, croissants, etc)
white bread toast
Most importantly, remember to at least eat something for breakfast. Even if you’re not hungry, the body needs to break its fast after spending a night of rest and repair.
For any questions or comments on how to make your breakfast of champions, email: grassrootsnutrition@gmail.com.
Monday, October 27, 2008
10 Reasons to NOT get a flu shot this year!
The time of the year has come where we start hearing the tales of flus & colds going around in our communities. It is no secret that I take a holistic viewpoint when it comes to the age-old question: “Should I get a flu shot this year?” I always reply with a resounding “NO!”.
Here are some reasons to avoid the flu vaccine and let your own body’s defenses work to keep you happy & healthy:
10) Health Canada and the WHO take a ‘pick’ as to which flu virus they suspect will be the predominant in the upcoming winter season. The flu vaccine is no guarantee that you will not get the flu.
9) The flu vaccine will impact your body’s own defense mechanism by introducing the antigen in a very unnatural way (i.e., directly into the bloodstream rather than through indirect contact as with most flu viruses).
8) There is leading research that shows that vaccines may be linked to autism, ADHD and dyslexia in young children.
7) Most vaccines are made in cells from chicken eggs, making the risk of allergic reactions higher.
6) Vaccines severely impact the immune system, leaving the body open and vulnerable to any other potential threats in the natural environment.
5) There are many effective anti-viral natural remedies that are available. Many people forget how powerful herbs and/or homeopathic remedies can be - and without side effects!
4) Vaccines have been shown to only offer temporary immunity, rather than permanent natural immunity via the body’s own immune system.
3) Vaccinations add to the profits of the multi-billion dollar pharmaceutical industry. Even though we are fortunate enough in Canada to have medicare - do they really need any more money?
2) While irritating, getting a flu is a normal & healthy reaction of a functioning immune system. It is most often an indication that something is out of balance and that rest and fluids are necessary. With our busy lives, we often forget that taking time to relax is crucial. A flu has the ability to force us to slow down, and over the long-term allows us to stay balanced in our lifestyles.
1) Most, if not all, vaccines are preserved with thimerosal, a form of Mercury. Many also contain aluminum, both of which are known neuro-toxins, and there is evidence that links mercury exposure to development of neurological disorders such as Alzheimer’s and Parkinson’s disease.
Here are some quick tips on natural alternatives that can help keep your immune system strong through the winter months:
- drink lots of water
- keep intake of antioxidants high by eating fresh fruit & vegetables
- use anti-viral herbs such as St. John’s wort, echinacea, or oil of oregano to keep immune function optimal
- get enough sleep
- ensure enough exercise to optimize circulation, and waste removal from the body
If you have questions on how to improve your immune health, email grassrootsnutrition@gmail.com for more information.
Here are some reasons to avoid the flu vaccine and let your own body’s defenses work to keep you happy & healthy:
10) Health Canada and the WHO take a ‘pick’ as to which flu virus they suspect will be the predominant in the upcoming winter season. The flu vaccine is no guarantee that you will not get the flu.
9) The flu vaccine will impact your body’s own defense mechanism by introducing the antigen in a very unnatural way (i.e., directly into the bloodstream rather than through indirect contact as with most flu viruses).
8) There is leading research that shows that vaccines may be linked to autism, ADHD and dyslexia in young children.
7) Most vaccines are made in cells from chicken eggs, making the risk of allergic reactions higher.
6) Vaccines severely impact the immune system, leaving the body open and vulnerable to any other potential threats in the natural environment.
5) There are many effective anti-viral natural remedies that are available. Many people forget how powerful herbs and/or homeopathic remedies can be - and without side effects!
4) Vaccines have been shown to only offer temporary immunity, rather than permanent natural immunity via the body’s own immune system.
3) Vaccinations add to the profits of the multi-billion dollar pharmaceutical industry. Even though we are fortunate enough in Canada to have medicare - do they really need any more money?
2) While irritating, getting a flu is a normal & healthy reaction of a functioning immune system. It is most often an indication that something is out of balance and that rest and fluids are necessary. With our busy lives, we often forget that taking time to relax is crucial. A flu has the ability to force us to slow down, and over the long-term allows us to stay balanced in our lifestyles.
1) Most, if not all, vaccines are preserved with thimerosal, a form of Mercury. Many also contain aluminum, both of which are known neuro-toxins, and there is evidence that links mercury exposure to development of neurological disorders such as Alzheimer’s and Parkinson’s disease.
Here are some quick tips on natural alternatives that can help keep your immune system strong through the winter months:
- drink lots of water
- keep intake of antioxidants high by eating fresh fruit & vegetables
- use anti-viral herbs such as St. John’s wort, echinacea, or oil of oregano to keep immune function optimal
- get enough sleep
- ensure enough exercise to optimize circulation, and waste removal from the body
If you have questions on how to improve your immune health, email grassrootsnutrition@gmail.com for more information.
Tuesday, October 7, 2008
Skin, nails & hair - what do they have to do with our health status?
We have all heard the expression “beauty starts from the inside” - but what exactly does that mean? Nutritionally speaking, our skin, hair, skin and nails can often be an indication of the quality of food you are putting in your mouth. Since the skin is the largest organ, it will absorb anything you put on it topically, and so will also indicate the quality of the body care products you select.
So - how can we help improve our nutritional status in order to maximize proper skin elimination and strengthen our hair and nails? The obvious answer is to eat well, drink lots of water and gets lots of sleep. This notion is not new to most of us, whether we practice it or not. Instead, let’s look at some specific examples of the correlation between food and our skin:
*Dark circles under the eyes can be an indication of iron deficiency. Eating leafy green vegetables and lean (organic if possible) animal protein can help raise iron levels in the blood.
*Acne can be a sign of deficiencies in zinc and essential fatty acids (omega-3 and -6). This can be helped by increasing intake of zinc-rich foods, such as raw pumpkin seeds and oysters. Omega-3 and -6 can be found in all raw nuts and seeds, as well as cold-water fish (omega-3).
*Eczema or rosacea can be an indication of food intolerances that may be causing inflammation in the body. Speak to a Naturopath or a holistic nutritionist about trying an elimination diet to identify possible allergens.
*Tender, bleeding or receding gums can be a sign of vitamin C deficiency - increase intake of fresh fruit, bell peppers and most fresh vegetables.
*Dry or irritated skin is a sure indication that one is not ingesting enough healthy fats. These would include unrefined, cold-pressed oils such as olive, hemp, sunflower, or flax. Our skin has a need for fat in order to act as a barrier for external influences, including bacteria.
Our nails can further reveal our bodies’ nutritional status, even though we don’t often make the association. Here are some examples:
*“Spoon-shaped” nails are often a sign of iron deficiency.
*White spots on nails are related to zinc deficiency.
*Thin, or splitting nails are commonly an overall mineral deficiency - possibly made worse by drinking demineralized water.
*“Club-shaped”, or rounded nails are often a sign of an imbalance in the respiratory tract. This can be related to food intolerances that may be causing excess mucous build-up.
*Ridges in the nails are often related to malabsorption. This can be helped by eating raw foods, higher in enzymes to help break them down, and proper chewing to maximize digestion.
Finally, our hair, although technically “dead” cells, grows as a reflection of our bodies’ ability to properly utilize dietary minerals and protein. Using natural hair products, free of synthetic preservatives, fragrances, and foaming agents can minimize exposure to toxic substances that may further disrupt our endocrine (hormone) system. Choosing mineral-rich vegetables, fruits and whole grains as well as eating adequate amounts of high quality protein will help to ensure healthy hair!
© Grassroots Holistic Nutrition
So - how can we help improve our nutritional status in order to maximize proper skin elimination and strengthen our hair and nails? The obvious answer is to eat well, drink lots of water and gets lots of sleep. This notion is not new to most of us, whether we practice it or not. Instead, let’s look at some specific examples of the correlation between food and our skin:
*Dark circles under the eyes can be an indication of iron deficiency. Eating leafy green vegetables and lean (organic if possible) animal protein can help raise iron levels in the blood.
*Acne can be a sign of deficiencies in zinc and essential fatty acids (omega-3 and -6). This can be helped by increasing intake of zinc-rich foods, such as raw pumpkin seeds and oysters. Omega-3 and -6 can be found in all raw nuts and seeds, as well as cold-water fish (omega-3).
*Eczema or rosacea can be an indication of food intolerances that may be causing inflammation in the body. Speak to a Naturopath or a holistic nutritionist about trying an elimination diet to identify possible allergens.
*Tender, bleeding or receding gums can be a sign of vitamin C deficiency - increase intake of fresh fruit, bell peppers and most fresh vegetables.
*Dry or irritated skin is a sure indication that one is not ingesting enough healthy fats. These would include unrefined, cold-pressed oils such as olive, hemp, sunflower, or flax. Our skin has a need for fat in order to act as a barrier for external influences, including bacteria.
Our nails can further reveal our bodies’ nutritional status, even though we don’t often make the association. Here are some examples:
*“Spoon-shaped” nails are often a sign of iron deficiency.
*White spots on nails are related to zinc deficiency.
*Thin, or splitting nails are commonly an overall mineral deficiency - possibly made worse by drinking demineralized water.
*“Club-shaped”, or rounded nails are often a sign of an imbalance in the respiratory tract. This can be related to food intolerances that may be causing excess mucous build-up.
*Ridges in the nails are often related to malabsorption. This can be helped by eating raw foods, higher in enzymes to help break them down, and proper chewing to maximize digestion.
Finally, our hair, although technically “dead” cells, grows as a reflection of our bodies’ ability to properly utilize dietary minerals and protein. Using natural hair products, free of synthetic preservatives, fragrances, and foaming agents can minimize exposure to toxic substances that may further disrupt our endocrine (hormone) system. Choosing mineral-rich vegetables, fruits and whole grains as well as eating adequate amounts of high quality protein will help to ensure healthy hair!
© Grassroots Holistic Nutrition
Friday, September 12, 2008
Probiotics against listeriosis
Natural prevention for listeriosis bacteria & other pathogenic bacteria
With the headline news recently announcing that a deadly bacteria listeriosis had made its way into processed meat products from Maple Leaf Foods, and into our hospitals, nursing homes & schools, many people are wondering how to avoid possible contamination and prevent any illness for themselves. While this is a tragic event, there is good news on the prevention side!
Our guts are lined with billions of bacteria - good and bad. The good bacteria provide immune system support, and even make certain vitamins for us (such as B12). In the natural health industry, we refer to these good bacteria as probiotics. Basically our entire intestinal tract is a struggle for power between these good & bad bacteria.
Many people lack good bacteria in their guts, either because of their diet high in refined foods, lack of raw food, or overuse of antibiotics. I always recommend that ANYONE who has taken antibiotics for an infection should immediately go to their health food store and buy a concentrated probiotic supplement to re-implant some good bacteria in their intestinal tract.
These probiotic bacteria are the “fighters” for our bodies when we unknowingly ingest any type of bad bacteria. If you, or someone you know, think you may have contracted listeriosis by eating the processed meats involved in the recall, do yourself a favor and start taking a probiotic supplement immediately. In the meantime, add some plain (organic) yogurt to your diet to help feed the good bacteria that is already in the gut.
On that note, eating whole, natural food has far less chance of becoming contaminated with deadly bacteria because of the lack of processing involved. These processed meats involved in the recall are made in extremely large plants involving lots of machinery and personnel. They are often laden with preservatives, and have little to no nutritional value once they are package and sent off to the stores. High in sodium, they pose potential health risks for those at risk of high blood pressure.
Many argue that they are convenient. I would add that if it is convenience you are looking for, try going to your deli counter and asking that the butcher recommend something that is either locally raised or produced. As a consumer, you have every right to ask for an ingredient listing in order to avoid certain things such as chemical preservatives and artificial flavors.
With the headline news recently announcing that a deadly bacteria listeriosis had made its way into processed meat products from Maple Leaf Foods, and into our hospitals, nursing homes & schools, many people are wondering how to avoid possible contamination and prevent any illness for themselves. While this is a tragic event, there is good news on the prevention side!
Our guts are lined with billions of bacteria - good and bad. The good bacteria provide immune system support, and even make certain vitamins for us (such as B12). In the natural health industry, we refer to these good bacteria as probiotics. Basically our entire intestinal tract is a struggle for power between these good & bad bacteria.
Many people lack good bacteria in their guts, either because of their diet high in refined foods, lack of raw food, or overuse of antibiotics. I always recommend that ANYONE who has taken antibiotics for an infection should immediately go to their health food store and buy a concentrated probiotic supplement to re-implant some good bacteria in their intestinal tract.
These probiotic bacteria are the “fighters” for our bodies when we unknowingly ingest any type of bad bacteria. If you, or someone you know, think you may have contracted listeriosis by eating the processed meats involved in the recall, do yourself a favor and start taking a probiotic supplement immediately. In the meantime, add some plain (organic) yogurt to your diet to help feed the good bacteria that is already in the gut.
On that note, eating whole, natural food has far less chance of becoming contaminated with deadly bacteria because of the lack of processing involved. These processed meats involved in the recall are made in extremely large plants involving lots of machinery and personnel. They are often laden with preservatives, and have little to no nutritional value once they are package and sent off to the stores. High in sodium, they pose potential health risks for those at risk of high blood pressure.
Many argue that they are convenient. I would add that if it is convenience you are looking for, try going to your deli counter and asking that the butcher recommend something that is either locally raised or produced. As a consumer, you have every right to ask for an ingredient listing in order to avoid certain things such as chemical preservatives and artificial flavors.
Nutrition News - Welcome!
Welcome to my new blog on holistic nutrition, the natural health industry and general information related to becoming healthy & well. Having written articles for Health n' Vitality magazine, and spent 3 years educating health food retailers on natural supplements, it's time to go back to my "grassroots" and start talking more about whole foods to regain health.
This blog is designed to provide easy information related to various symptoms and how to help using natural medicine and whole foods. Please feel free to email with any questions or for further clarification on any particular post.
Please note that the information in this blog is not designed to diagnose or treat disease, but rather to help re-establish balance in the body. Please consult a Naturopathic doctor or physician if you are experiencing any severe health problems.
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