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Vitamin D: Why Is It Important?

11/11/2020

What Is Vitamin D?

Vitamin D is a fat soluble vitamin, like Vit A, E & K.
Although it is present in foods, it is not present in many foods, nor is it in abundant supply. We can get Vit D from the sun, and this is certainly a good idea, but we will touch on why this is often not enough, especially in colder climates like most of Canada. Supplementing and fortifying foods with Vitamin D is also something that helps, but again the question we should ask ourselves is, are we getting enough?

Inactive vs Active Vitamin D
Vitamin D collected from the sun, diet and some supplements are in the inactive form, which means it needs to be converted by the body to its active form.
- Liver --> Vitamin D --> 25 hydroxyvitamin [25 (OH)D] or calcidiol (D2).
- Kidneys --> physiologically active 1,25 dihydroxyvitamin [1,25 (OH)2D] also known as calcitriol (D3).

What Does Vit D Do in the Body?

There are a number of important jobs that Vit D does:

Promotes calcium absorption in the gut
Maintains appropriate calcium and phosphate levels in the blood
Normal bone mineralization
Ensures that muscles contract properly
Monitor cell growth
Modulate cell differentiation and death
Neuromuscular and immune function
Activation of various genes and their associated proteins

Measuring Vitamin D status
Generally the next question I get from a lot of people is how do I know if I'm getting enough Vit D. Currently the best way to do this is to measure it in the blood by look at the blood or serum concentration of calcidiol (D2). Wait, didn't I say that the active form is calctriol (D3)? The reason is the 1/2 life of D3 is too short to make it a good indicator as well as it being regulated highly regulated by parathyroid hormone, calcium and phosphate. D3 levels also do not normally decrease significantly until Vit D deficiency is severe.

How Much Vit D is Needed?
If we understand how important Vit D is, the next thing my patients often ask is how much do I need?
As we mentioned above, to know if you personally are getting enough, getting your levels checked is going to be the best option. However, there are general recommendations made by the government which are based on what is called the RDA or Required Daily Allowance. This depends on the average of what works best for a healthy population and maintaining basic requirements for health. In the case of Vit D that's enough to bone health and calcium metabolism, and then in addition the RDA is set based on minimal sun exposure as well. All of this combined, the current daily recommendation for adults and children over 4 years is 400 IU.

If we're trying to raise our levels of Vit D, 400 IU is definitely not going to be enough.

Food Sources: Can I get Enough?
There are a few sources of dietary Vit D:
- Fatty fish such as salmon, makerel, and tuna or good quality fish oil products
- Beef liver, egg yolks, and cheese will have small amounts
- Some mushrooms provide D2 in variable amounts

The good news is the body is primed to absorb food dietary Vit D, as it is often in the active form (D3) and this appears to be 5 times more potent that the parent vitamin based on some studies.

Fortification
I know there's lots of foods that have Vit D on the label, doesn't that mean there's Vit D in it? It's true, that in Canada we have been fortifying foods with Vit D since the 1930s. The main sources are milk (35-40 IU/100ml) and margarine (equal to or more than 530 IU/100g). Many other dairy products do not fortify (cheeses and ice cream), while others food products like orange juice, yogurt, and breakfast cereals do. Manufacturers are also not always required to list Vit D or how much, so that makes it challenging to estimate as well.

Can I Get Enough from the Sun?

Most people meet at least some of their Vit D requirements from the sun. However, what most people don't realize is that this depends. You need to be outside at the right time of day, and depending on where you live, time of year as well. We need to be exposed to UVB rays at wavelengths of 290-320 nanometers. Other factors that can affect this are: cloud cover, smog, melanin content of your skin (the darker your skin the more difficult it is to 'absorb' enough sun).

Optimal Sun Exposure
The factors previously mentioned and current research that's been done still makes it challenging to know exactly what the right amount of sun exposure is for each person. However, these guidelines are helpful to get some helpful exposure:
- In general, approx 5-30 mins of sun exposure between 10am -3 pm twice a week to arms, face, neck. legs or back without sunscreen [NOTE: if you are monitoring risk for skin cancer, than keep in mind any recommendations from your healthcare provider]
- Spring, Summer and Fall are the optimal times of year, particularly those who live in more northern latitudes

Can I Take Too Much?
Generally speaking you would need to be taking a lot of Vit D to cause harm. The general thought currently is taking 10,000 to 40,000 IU a day consistently for a prolonged length of time. The blood level would be more than 500 nm/L that would be considered toxic. The research is still determining what that exact level would be. The symptoms of Vit D toxicity are not very specific: anorexia, weight loss, polyuria (aka peeing a lot), and heart arrhythmias. If you are at all concerned, please do speak to your health care provider.

Take Home Message
- Vit D is important for our overall health, and we're still figuring out the full extent of what this entails
- Vit D is present in the diet, and through exposure to the sun we are able to synthesize Vit D
- The drawback is it's tough to determine how much we're getting, so many of us will need to supplement with it at times
- There are safe and unsafe levels of Vit D, and finding out what works best for us personally is likely going to require getting our levels checked periodically.

Have questions about Vitamin D or making sure you're getting what you need to live your best life? Connect with me and we can get a personalized plan together that takes your individual needs into account.

Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.

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Weight Loss Friendly Snacking

5/14/2018

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The words “weight-loss” and “snacks” often appear in the same sentence.

But that might also bring thoughts of "tasteless," "cardboard," and "completely unsatisfying."

Right?

Let me give you my best weight-loss friendly snacks that aren't just nutritious but also delicious!

What’s my criteria you ask?

They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre.

1 - Nuts

It’s true - nuts contain calories and fat, but they are NOT fattening!

Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.

Studies show that people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.

2 - Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)

Yes, fresh fruit contains sugar, but whole fruits (I'm not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the "satiety factor") but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious "blood sugar spike."

Win-win!

Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.

Tip: Can't do fresh? Try frozen. Plus, they're already chopped for you.

3 - Chia seeds

This is one of my personal favourites…

Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.

Can you see how awesome these tiny guys are?

They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).

Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!

4 - Boiled or poached eggs

Eggs are packed with nutrition and most of it is in the yolk.

They contain a lot of high-quality protein and a good amount of vitamins and minerals.

And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.

Yup, you read that right!

Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!

5 - Vegetables

I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.

Veggies contain fibre and water to help fill you up, and you don't need me to tell you about their vitamins, minerals, and antioxidants, right?

You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).

Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my new hummus recipe below?

Conclusion:

Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be "tasteless," like "cardboard," or "completely unsatisfying." Trust me.

Recipe (Vegetable Dip): Hummus

Makes about 2 cups

1 can chickpeas (garbanzo beans), drained & rinsed
⅓ cup tahini
1 garlic clove
2 tbsp sesame oil
2 tbsp lemon juice
1 dash salt
1 dash pepper

1. Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.

Serve & enjoy!

Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.

I hope that you find this information helpful. If you have more questions about your own dietary habits, how you can regulate them better to lose weight, heal your gut and generally feel better please get in touch with me through my clinic or email me through my contact me page. I am here to help!

Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.

References:

https://authoritynutrition.com/20-most-weight-loss-friendly-foods/
https://authoritynutrition.com/foods/almonds/
http://www.precisionnutrition.com/encyclopedia/food/almonds/
https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/
https://www.dietvsdisease.org/best-fruits-diabetics/
https://authoritynutrition.com/foods/apples/
https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/
https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/
http://www.precisionnutrition.com/encyclopedia/food/eggs/

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The Gut-Brain Connection: How to Feed Your Brain

3/12/2018

1 Comment

If there was ever a call for "digestive health," this is it!

Yes, it's true. Your gut is considered your "second brain."

There is no denying it anymore.

And because of the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing influence your gut microbes can have, it's no wonder what you eat feeds not only your body but can directly affect your brain.

I find it amazing (but not too surprising).

What exactly is the "gut-brain connection."

Well, it’s very complex, and to be honest, we’re still learning lots about it!

There seem to be multiple things working together. Things like:

The vagus nerve that links the gut directly to the brain;
The “enteric nervous system” (A.K.A. “second brain) that helps the complex intricacies of digestion flow with little to no involvement from the actual brain;
The massive amount of neurotransmitters produced by the gut;
The huge part of the immune system that is in the gut, but can travel throughout the body; and,
The interactions and messages sent by the gut microbes.

This is complex. And amazing, if you ask me.

I’ll briefly touch on these areas, and end off with a delicious recipe (of course!)

Vagus nerve

There is a nerve that runs directly from the gut to the brain.

And after reading this so far, you’ll probably get a sense of which direction 90% of the transmission is…

Not from your brain to your gut (which is what we used to think), but from your gut up to your brain!

The enteric nervous system and neurotransmitters

Would you believe me if I told you that the gut has more nerves than your spinal cord?

I knew you would!

And that's why it's referred to as the "second brain."

And, if you think about it, controlling the complex process of digestion (i.e. digestive enzymes, absorption of nutrients, the flow of food, etc.) should probably be done pretty "smartly"...don't you think?

And guess how these nerves speak to each other, and to other cells? By chemical messengers called "neurotransmitters."

In fact, many of the neurotransmitters that have a strong effect on our mood are made in the gut! e.g. a whopping 95% of serotonin is made in your gut, not in your brain!

The immune system of the gut

Because eating and drinking is a huge portal where disease-causing critters can get into your body, it makes total sense that much of our defense system would be located there too, right? In fact, 75% of our immune system is in our gut!

And you know that the immune cells can move throughout the entire body and cause inflammation just about anywhere, right?

Well, if they’re “activated” by something in the gut, they can potentially wreak havoc anywhere in the body. Including the potential to cause inflammation in the brain.

Gut microbes

Your friendly neighborhood gut residents. You have billions of those little guys happily living in your gut. And they do amazing things like help you digest certain foods, make certain vitamins, and even help regulate inflammation!

But more and more evidence is showing that changes in your gut microbiota can impact your mood, and even other, more serious, mental health issues.

How do these all work together for brain health?

The honest answer to how these things all work together is that we really don't know just yet. More and more studies are being done to learn more.

But one thing is becoming clear. A healthy gut goes hand-in-hand with a healthy brain!

So, how do you feed your brain?

Of course, a variety of minimally-processed, nutrient-dense foods is required, because no nutrients work alone.

But two things that you many consider eating more of are fiber and omega-3 fats. Fiber (in fruits, veggies, nuts & seeds) help to feed your awesome gut microbes, and omega-3 fats (in fatty fish, walnuts, algae, and seeds like flax, chia, and hemp) are well-know inflammation-lowering brain boosters.

Recipe (Gut food fibre, Brain food omega-3): Blueberry Hemp Overnight Oats

Serves 2

1 cup blueberries (fresh or frozen)
1 cup oats (gluten-free)
1 cup almond milk
1 tablespoon chia seeds
2 tablespoons hemp seeds
½ teaspoon cinnamon
1 banana, sliced
¼ cup chopped walnuts

1.     Blend blueberries in the food processor until smooth.
2.     Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight.
3.     Split into two bowls and top with cinnamon, banana, and walnuts.

Serve & enjoy!

Tip: Your gut microbes love to eat the fiber in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts.

I hope that you find this information helpful. If you have more questions about your own dietary habits, how you can regulate them better to heal your gut and feed your brain please get in touch with me through my clinic or email me through my contact me page. I am here to help!

Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.

References:
http://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection
http://www.precisionnutrition.com/all-about-probiotics
http://www.precisionnutrition.com/fix-gut-fix-health
http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

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Everything You Think You Know About Healthy Eating is Wrong and it's Making You Fat and Tired

1/15/2018

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Almost everyone seems to have a goal around changing their diet and/or losing weight in the New Year. I have had so many questions in the last two weeks about following 'x' diet or what supplements to take for weight loss it's been insane. Not to mention the conflicting information they're getting. Each expert and association tries to lead you in their direction because they know best and their advice is going to help you. Right?

Well, maybe…

Everyone has heard (and maybe lived through) the intense focus on how much you eat. This has gotten way too much attention because while this does affect your weight and energy level, it's certainly not the “holy grail” of health.

Let's focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.

What you eat and drink

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don't get me wrong limiting calories, carbs or fat can certainly help you lose weight but that's simply not the only factor for long-term weight loss and maximum energy for everyone.

When the intense focus on how much we ate didn't work in the long-run it wasn’t really a surprise. We kinda knew that already, didn't we?

You can certainly still continue to count your calories, carbs, and fat but don't forget to also pay attention to what you eat.

Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods). This simple concept is paramount for weight loss, energy, and overall health and wellness.

Every day this is what you should aim for:

A colourful array of fruits and veggies at almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals.
Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).
Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” - you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads. Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible. You don't need to overdo it here. Just make sure you're getting some high-quality fats.

How you eat and drink

Also pay attention to how you eat and drink.

Studies are definitely showing that this has more of an impact than we previously thought.

Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?

When it comes to how you eat let's first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite. Notice and appreciate the smell, taste and texture. Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full?

Thought so!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don't forget about drinking your food.

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness.

Don't get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack. And don't gulp it down too fast.

If your smoothies don't fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.

Summary:

Consider not only how much you eat but also what and how you eat it.

Recipe (Smoothie meal): Chia Peach Green Smoothie

Serves 1

handful spinach
1 tablespoon chia seeds
1 banana
1 chopped peach
1 cup unsweetened almond milk

Add ingredients to blender in order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend).

Wait a couple of minutes for the chia seeds to start soaking up the almond milk.

Blend, Serve and Enjoy!

Tip: Smoothies are the ultimate recipe for substitutions. Try swapping different greens, fruit or seeds to match your preference.

Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they contain all of the essential amino acids from protein.

I hope that you find this information helpful. If you have more questions about your own dietary habits, how you can regulate them better or any other food related concerns please get in touch with me through my clinic or email me through my contact me page. I am here to help!

Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.

References:
http://summertomato.com/wisdom-wednesday-salad-dressing-is-your-friend
https://authoritynutrition.com/20-reasons-you-are-not-losing-weight/
http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal
http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

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Wake Me Up BEFORE September ENDS!!!

9/26/2017

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Well, it’s the last week of September. I know, I can hardly believe it myself. The kids have been back to school for almost a whole month already, it’s been back to after school sports/activities and everything else that comes with the hum of your and your family’s everyday life. Are you asking yourself yet, “Where did my September go?” I know I am, and I don’t have a family of my own yet.

If you’re feeling this way, and trust me I can relate, may I make a suggestion? STOP!
That’s right, I mean you Mom running around trying to get all the errands done before school lets out. That means you too Dad, organizing the kids for hockey while also trying to help the others finish their homework. Whatever your family’s particular rhythm, just STOP for a second.

Now that I have your attention. Please do the following:

Breathe in through your nose and count in your head 1,2,3, 4 ….. as long as you can inhale, then exhale through your mouth and count in your head 1,2,3,4, 5 …. as long as you can until you have exhaled fully. Now repeat this a few times, I usually recommend 5-10 deep breathes. Good, now how do you feel? A little more relaxed? A little less stressed? A little more focused?

So many of us fall into the trap of the routine. Routines help us function in our everyday life. If we had to make a new decision about everything, everyday we’d go crazy. However, when we fall into the trap of routine, then time can fly by without us noticing it and we miss being present in the moment. For anyone who practices mindfulness, or has read some Buddhist philosophy, you will know how important it is to be in the moment.

Especially now when the world is moving at such a faster pace. Even the big shot movie stars and other celebrities are talking about how they couldn’t be present or function optimally in their day without some sort of mindfulness practice. Now this blog post wasn’t originally going to be about mindfulness or meditation, it was actually supposed to be focused on getting back to school and balancing that routine with your health. However, considering how I too have noticed that September has flown by without having taken enough moments, enough time, to stop and simply breathe and enjoy the beauty of the world around me, I figured there were at least a few others out there feeling similarly to myself.

Therefore, please, take this as your little hint or reminder to find the moments. The moments when your child just runs up and hugs you spontaneously for no particular reason, the moments when your spouse comes home from work and kisses you and says I love you, the moments when your pet is bounding around like a maniac because they’re overjoyed that you’ve returned from wherever your were. These are the moments that make your life, your life. If we do not observe them, take part in them fully then we are not living, not in the truest sense of the word. Get off the “I’m busy being busy train” with me for a few moments now, and just breathe. Thirty seconds to a minute is all it takes to start cultivating more awareness. You can always grow from there, after all isn’t that what life is all about?

KEEP ON GROWING! If I can help you with this or any other aspect of your health you’re looking to improve, you know where to find me ;)

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Health advice For The Whole Family

Vitamin D: Why Is It Important?

Weight Loss Friendly Snacking

The Gut-Brain Connection: How to Feed Your Brain

Everything You Think You Know About Healthy Eating is Wrong and it's Making You Fat and Tired

Wake Me Up BEFORE September ENDS!!!

Sarah Connors

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