FODMAP
Author avisha Categories Blog, Food & Nutrition, Lifestyle, Recipes Posted on 0 Comments

What is a Low FODMAP Diet? Find out here and grab some FREE Low FODMAP Smoothie Recipes

The FODMAP diet is used to help alleviate gastro intestinal symptoms such as gas, bloating, constipation and diarrhea.  The diet was developed at Monash University in Melbourne, Australia.  FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are all types of carbohydrate molecules that some people have trouble digesting and can cause the symptoms mentioned above.  So high FODMAP foods are removed from the diet to see if they help alleviate these symptoms. What is almost counter intuitive though is that many of the offending foods, those high in FODMAPs, are healthy foods such as onions, garlic, asparagus, cauliflower and celery.

If symptoms are alleviated while on this diet the question becomes, why can’t these foods be digested and absorbed? One reason is the lack of enough good gut bacteria.  So if you are following the FODMAP diet, it is also very important to improve  your gut health as the ultimate goal is to be able to eat the high FODMAP foods with no distress. Many high FODMAP foods are prebiotic foods which are foods that feed our good gut bacteria. They are removed however to see if symptoms are alleviated.  But there are many prebiotic foods that are allowed on the diet. While wheat is to be avoided, grains such as corn, brown rice and oats are allowed, as are potatoes and small amounts of corn. These contain resistant starch, an important prebiotic.

It is important to remember that the only reason to avoid these foods is to see if it helps you with symptoms. Follow the plan while working on your gut health.  You may need to include specific supplements as well.  When you feel better, try adding a food that you have been avoiding back in to your diet and see if it bothers you. If it doesn’t, then it does not need to be avoided any more.  Continue in this manner with all of the foods that you have eliminated adding them back one at a time with several days in between.

To get you started with the low FODMAP diet I have a gift of health for you.

Click HERE or on the picture below to grab your FREE Low FODMAP Smoothie recipes.

 

 

 

 

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Author avisha Categories Blog, Food & Nutrition, Lifestyle Posted on 0 Comments

5 Foods That Help Fight Chronic Inflammation

The function of inflammation is to rid our bodies of pathogens and to repair damaged tissue. There are 2 types of inflammation that can occur within our body: acute inflammation and chronic inflammation.

Acute inflammation is our body’s natural response to a pathogen or to a physical injury.  Characteristics of an acute inflammatory response include pain, swelling, redness, heat and perhaps loss of function.  This type of inflammatory response is quick and generally short lived.

Chronic inflammation on the other hand is a long term response that can last for months or even years.  The possible causes of chronic inflammation include:

  • poor diet
  • ongoing stress
  • lack of sleep
  • disease

So why is it so important to address this type of inflammation?  The reason is this: if our body is on high alert all of the time, this ‘always on guard’ state of being may contribute to diseases such as:

  • heart disease
  • cancer
  • diabetes
  • stroke
  • Alzheimer’s disease
  • kidney disease
  • chronic lower respiratory disease

One of the best, if not the best, ways to address and begin to dampen the flames of inflammation is through diet.  The big picture is to eat a diet of whole foods and to eliminate processed foods.  But I want to drill down for you and offer up 5 of my top foods to fight chronic inflammation.

Turmeric

Anti-Inflammatory foods

This once obscure plant, which is a member of the ginger family, is now mainstream.  Curcumin is the principal curcuminoid of turmeric and has powerful anti-inflammatory properties.  Use it in your dishes, smoothies, as a tea or my favourite, Golden Milk.

Bok Choy

Anti-Inflammatory foods

Bok Choy, or Chinese cabbage, is chalk full of antioxidants as well as vitamins and minerals.  It’s a mild vegetable that is easily incorporated in to many dishes or as a tasty side dish.

Blueberries

Anti-Inflammatory foods

Blueberries contain powerful flavonoids including quercetin and anthocyanins that are powerful antioxidants and anti-inflammatories.

Kefir

cancer and gut health

Dysbiosis is an unhealthy balance of our microbiota that can lead to inflammation. Kefir is a fermented drink loaded with friendly bacteria that supports gut health leading to a more balanced microbiota and reduced inflammation.

Wild Caught Salmon

Anti-Inflammatory foods

Several studies have shown Omega 3 fatty acids to have a variety of anti-inflammatory effects that may help to lower risk of chronic disease. Wild Caught Salmon is rich in Omega 3’s and a powerful anti-inflammatory food.

What you eat does matter and arming your kitchen with these functional foods is a powerful weapon in the fight against chronic inflammation and disease prevention.

healthy hair
Author avisha Categories Blog, Food & Nutrition, Lifestyle Posted on 0 Comments

Key Nutrients to Incorporate in to Your Diet to Promote Healthy Hair Growth

A good diet is key for promoting healthy hair growth.

The structure of your hair has two distinct parts:

  1. The follicle which resides in the skin
  2. The shaft, which is what is visible above the scalp.

On average we have 150,000 hair follicles. Hair grows at a rate of about a ½ inch per month. Whether or not this rate can be increased is debatable but there are definite strategies that will initiate the growth of strong healthy hair.

Proper nutrition is a key aspect of healthy hair growth. This requires you to eat a well-balanced whole foods diet supplying your body with nutrients that are essential for optimal functioning.

The following are key nutrients to incorporate in to your daily diet to encourage healthy hair regrowth:

Protein

Protein is a key building block for keratin, the main structural protein in hair. On average the recommended daily protein intake is 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman. To put this in to perspective:

  • 1 large egg is about 6 grams of protein
  • 1/4 cup of almonds is about 8 grams of protein
  • 3.5 oz. of chicken breast is about 30 grams protein

Non-meat foods high in protein include lentils, spinach, kale, quinoa, beans, hemp, nuts and sea vegetables

B-Complex Vitamins

The B-Complex vitamins are water-soluble. They help the body to convert carbohydrates into glucose leading to the energy production that is essential for all body processes. They help the body to metabolize fats and proteins that are essential for healthy hair. Thus they are essential for ensuring the metabolic requirements of the hair follicle.

Within this complex there are 3 B-vitamins that are especially important for hair growth:

  • Niacin (B3)
  • Pantothenic Acid (Vitamin B5)
  • Biotin (B7)

Niacin dilates blood capillaries. This creates better circulation of blood resulting in improved circulation of nutrients to your scalp and hair follicles. Foods high in niacin include liver, mushrooms, salmon, chicken, barley, almonds, lentils

Pantothenic acid (B5) increases blood flow to the scalp. Food sources include mushrooms, avocado, eggs, chicken, sunflower seeds, sweet potato, lentils, broccoli, salmon and Greek yogurt

Biotin (B7) promotes overall scalp health as well as encouraging hair growth. Foods high in biotin include chicken, mushrooms, eggs, liver, salmon, strawberries, raspberries, Swiss chard, almonds, walnuts, kidney beans and brown rice

Collagen

Collagen is the main structural protein found in our connective tissues. A sheath of it surrounds each bulb of hair on your head connecting to micro-vessels that deliver necessary nutrients for healthy hair. When collagen is cooked it becomes gelatin.  Gelatin is primarily composed of the amino acids glycine and proline and is important for hair growth. A good source of gelatin comes from home made bone broth.

Vitamin A

Vitamin A helps to keep collagen levels high. Foods rich in carotenoids, which are converted by the body to Vitamin A include carrots, cantaloupe, sea vegetables and sweet potatoes

Vitamin C

Vitamin C is necessary for collagen production and it also helps with iron absorption, promoting hair growth. The body cannot manufacture Vitamin C. It must be obtained from foods such as peppers, dark leafy green vegetables, kiwi, broccoli, strawberries, citrus fruits and papaya

Vitamin E

Vitamin E helps to maintain the integrity of the cell membranes of hair follicles and it is an antioxidant. Vitamin E is found in foods such as almonds, sunflower seeds, spinach and red pepper

Essential fatty acids

Essential Fatty Acids (EFAs) encourage blood circulation and cell growth; both important for your hair follicles. Your body can’t make these healthy fats so you have to get them from food or supplements. Foods containing EFAs include salmon, sardines, mackerel, seaweed, dark leafy green vegetables, hemp, flax and chia seeds

Silica

Silica is a trace mineral found predominantly in our connective tissues. It supports collagen production and is found in foods such as bananas, raisin, brown rice, green beans, carrots and oats

Iron

Iron carries oxygen and nutrients to our hair roots. Iron-rich foods include egg yolks, lentils, spinach and chicken

Zinc

Zinc is important to the cells that build hair. Zinc increases the bioavailability of Biotin and is found in food such as oysters, spinach, pumpkin seeds, lentils, dark chocolate and chickpeas

Water

6-8 glasses a day of good quality water is important. Proper hydration promotes cell growth and reproduction.

Your healthy hair begins in the kitchen. Feed it well!

 

 

Author avisha Categories Food & Nutrition Posted on 0 Comments

Beyond Its Taste

In simple terms, Epigenetics is the study of how our environment affects our gene expression.  As studies progress, the once held belief that we are at the mercy of our gene pool, is slowly changing.  This should in turn then affect how we look at cancer prevention and perhaps treatment.

Although more research is needed to determine a direct causal link between diet and cancer, there are numerous studies showing the positive association between the two. Furthermore as researchers continue to uncover the associations between diet and disease, it is becoming increasingly clear that the greatest benefits come from whole foods and not the isolated component nutrients.

I recently watched a short video by Bruce Lipton in which he spoke of a research project headed by Vaucheret and Chapeau demonstrating that “plant small RNAs acquired orally through food intake directly influence gene expression in animals after migration through the plasma and delivery to specific organs.”  Lipton continues by saying that “microRNA molecules in the food we eat are picked up by our digestive system and transferred to our own cells and regulates our own genetics…we alter our own genetic read out by the food we eat.”  So in essence, what we eat can either turn on our health genes or turn on our disease genes.

The science behind this is complicated but the message is simple.  As we continue to understand how our body’s immune system works in preventing and fighting disease and how diet and lifestyle choices can support it, what we choose to eat and how we choose to live our lives becomes of utmost importance in both preventing and fighting cancer.

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