Monday, 04 March 2019 20:31

Why You Should Try an Elimination Diet

That tiredness, bloating, skin rash or brain fog you've been experiencing could be the result of food intolerances.  These discomforts we tend to write off as normalcy can be directly related to what you're eating, and the way to know for sure if what you’re eating is causing you trouble is to try an elimination diet. 
 
To make it simple, an elimination diet consists of you avoiding certain foods for a few weeks.  After you get these foods out of your system, you'll begin reintroducing them to your diet one at a time. If you have kids, it’s much like starting them on solids and watching for any symptoms of sensitivities, but in reverse.
 
Food Sensitivity Symptoms
Intolerances aren’t always a major allergic reaction with a swollen tongue and puffy eyes.  In fact, the majority of food intolerances present themselves as common discomforts such as dry skin, itching, bloating, digestive upsets, headaches, fatigue, migraines, and achy joints and pains. You might only have one of these or a combination of them. 
 
Yes, it sounds like just about every other illness, but you might find that with an elimination diet, you’ll pinpoint the source of that mysterious bloating that isn’t during your period and actually be able to do something about it, finally!  You’ll feel more like yourself, and you’ll be aware of what foods cause inflammation for you. 
 
Of top importance is getting rid of any chronic inflammation you may be dealing with.  Over time, it can cause significant damage and lead to illness. Don’t panic if you only feel these symptoms once in a while, but if you feel like this daily, for example, fogginess when thinking, small aches, skin issues, or bloating, you should definitely try the elimination diet to see if you can get back to feeling like yourself. 
 
How to Do It
Want to get started? The elimination diet has 2 phases. The first one is about eliminating while the second one is about reintroduction. You should keep a rigorous journal to help you spot any changes, good or bad. 
 
- The Elimination Phase
During this phase, you must eliminate any foods you think are triggering symptoms for about 2 or 3 weeks. Most of these are things like dairy, citrus, corn, nuts, eggs, seafood, pork, gluten, wheat, and nightshade vegetables. Generally, you’ll notice your symptoms clear up which will mean you’re ready for the next phase. If nothing changes, you should schedule a checkup with your doctor as soon as possible. 
 
- The Reintroduction Phase
Next, you’ll slowly start bringing those eliminated foods back onto your plate. Only introduce one food group at a time over a period of 2 to 3 days. Be watching for those symptoms we mentioned. If anything you reintroduce sets off your symptoms, then you know you need to eliminate it.
 
One word of caution though: some of you may find several groups of reintroduced food to bring your symptoms back. Should that happen to you, schedule a checkup with your doctor or see a dietitian to help you get the right nutrition while avoiding the foods that trigger your symptoms, so you don’t become nutritionally deficient. 
 
All you need now is the willingness to devote the time.  You will be saving yourself a lifetime of discomfort, and the time you invest is absolutely worth it.
 
 
The gut (a.k.a. digestive tract) is not just a tube that absorbs nutrients and gets rid of waste - it’s a complex alive system that’s a huge foundation of health. And not just gut health, but the overall health of our bodies and minds. We know how important it is to get all of our essential nutrients from food - and this is a big part of what our digestive tract does. But, there is way more to the story than just that.
Published in Deanna's Blog
Until recently, we didn’t know how much our gut and brain interacted. Some people thought that our brains controlled everything we did, consciously and subconsciously.
 
They were wrong!
Published in Deanna's Blog
Published in Coming Events
Diabetes and heart disease are on the rise worldwide. They’re serious chronic (long-term) conditions. They have a few other things in common as well. 
For one thing, they’re both considered “lifestyle” diseases. This means that they tend to occur in people with certain lifestyles (i.e. not-so-awesome nutrition and exercise habits, etc.).
They’re also both linked with excess body fat, as well as inflammation.
Published in Deanna's Blog
Tuesday, 06 February 2018 16:19

Mental health, inflammation, and mood foods

Mental health issues have a huge impact on society. Some suggest that their impact is larger than any other chronic disease, including heart disease or diabetes.
There are so many factors involved in complex conditions like mental health issues. Science is just starting to unravel one of these factors - inflammation. 
Published in Deanna's Blog
Saturday, 29 April 2017 19:14

Top Foods for Tissue Health

If you're pretty active like I am, you want to protect your tissues.  
 
Did you know that the most abundant tissue in the body, which is also extremely important for anyone who works out, is none other than “connective” tissue?
 
Connective tissue “connects” things in your body to help maintain structure.  It basically supports and anchors parts together.    
 
For example, your joints have ligaments (that attach bones to each other), as well as tendons (that attach muscles to bones).  These are examples of “dense” connective tissue made mainly of collagen.  
Published in Deanna's Blog
Saturday, 24 December 2016 14:56

Food Allergy vs. Food Intolerance

Food Allergy vs. Food Intolerance
 
I remember as a child eating my cereal for breakfast and then developing a tummy ache.  This would happen every morning until I stopped drinking the milk that was added to it.  Eventually, while in college, my roommate told me I must be lactose intolerant as this was something she was learning about in her kinesiology class.  Glad to have something to go on, I proudly renounced dairy from my food choices.  I have since come to learn a lot more about food sensitivities and intolerances.  Read on.
 
There are two different kinds of food sensitivities – food allergy and food intolerance. Often times, they are confused because they are both reactions to foods that we eat and some of the symptoms can be very similar. However, it’s worth taking a moment to distinguish their differences.
 
Food Allergy and Food Sensitivities
It is an immune system response – the body thinks that the food you ingested (most likely a protein in the food) is a harmful substance and it creates antibodies to defend against it. Symptoms depend on where the antibodies and histamine are released, and they can include rash or hives, nausea, stomach pain, diarrhea, itchy skin, shortness of breath, chest pain, swelling of the airway and even anaphylaxis. 
 
Our intestines are designed to be impermeable to large protein molecules that our body may mistake as “invaders” and launch an “attack” – resulting in allergic reactions. Our diet, lifestyle and medications often times compromise the permeability of our digestive tract, creating what is known as the “leaky gut” syndrome. When the intestine becomes permeable to larger protein molecules, these molecules can get into our bloodstream and trigger an immune response.
 
Food allergies/sensitivities can be triggered by even a very small amount of food and occurs every time the food is consumed. If you suffer from food allergy, you are most likely advised to avoid the trigger food altogether. However, if you work with a qualified professional, you may be able to resolve the root cause of the allergic reaction (e.g. leaky gut), allow time for the antibodies to clear up (usually 2 – 4 weeks), and then you may be able to ingest a small amount of the food every 3 to 4 days without triggering allergic reactions. 
 
Peanuts, tree nuts (such as walnuts, pecans and almonds), shellfish, milk, eggs, soy products, and wheat are the most common triggers for food allergies. People who are allergic to aspirin can also be allergic to foods that contain salicylates – such as many fruits, vegetables, nuts, coffee, juices, beer, and wine.
 
Food Intolerance
It is a digestive system response – the digestive system is unable to properly digest some substance in the food, or the food irritates the digestive tract. Most symptoms of food intolerance are confined to the GI tract, including nausea, stomach pain, gas, cramps, bloating, vomiting, heartburn, and diarrhea, with the exception of headache and irritability or nervousness.
 
In most cases, food intolerance is caused by the lack of certain enzymes and the body becomes unable to digest certain substances in the food. 
 
Food intolerance, in most cases, is dose related. For example, some people who are lactose intolerant can use milk in their coffee, eat a moderate amount of yogurt (in which some of the lactose is pre-digested by the probiotics) or hard aged cheese (which has a lower amount of lactose).
 
The most common food intolerance is lactose intolerance, in which the person is unable to digest dairy products due to the inability to produce the enzyme lactase. However, food intolerance can also be caused by chemicals such as food colorings and additives such as monosodium glutamate (MSG) or sulfites.
 
If you think you might have a food sensitivity or intolerance, I can guide you through an elimination diet, or implement gut healing protocols.  Also, Food Sensitivity Screening is available at my office via Electro Dermal Screening.  Book your session now and eliminate those tummy troubles.  
 
Deanna Trask RHN
This email address is being protected from spambots. You need JavaScript enabled to view it.
519-270-1889
 
Reference: 
 
http://www.webmd.com/allergies/foods-allergy-intolerance
Thursday, 06 October 2016 21:25

Fitness and Fat Loss Mistakes

Are you Making These Fitness and Fat Loss Mistakes?

Have you been doing cardio 3-4 times per week but haven’t been able to lose weight?
What you are about to read might strike you as controversial. All that moderate to intense steady state cardio you’ve been doing on cardio machines for 30-45 minutes, 3 to 4 times per week is doing more harm to your body than good. This type of cardio is not going to help you in your weight loss effort and if you are already stressed out (who isn’t?) it may even be causing negative effects to your health.

Before you get upset and start sending the hate email it is important for you to understand why.
In order for you to understand there are a few terms that require an explanation first:

Subcutaneous Fat:
Subcutaneous fat lies right below the outermost layer of the skin. It’s the fat you can pinch with your fingers and is tested with calipers.

Visceral Fat:
Visceral fat is also known as organ fat because it lies between the organs. In other words, visceral fat is located between the organs and contributes to belly fat.
Visceral fat negatively affects health by increasing inflammation (the silent killer) in the organs in part because it releases substances called adipokines which are cell to cell signaling proteins that increase blood pressure and mess with insulin regulation.
Visceral fat is also responsible for decreasing the amount of adiponectin within the body. Adiponectin is an essential fat burning hormone and when this hormone is decreased it means that there are more triglycerides ( the type of fat found in blood) getting into the blood stream.
The worst part about visceral fat is that it can degrade muscle leading to more fat.

Oxidative Stress:
Oxidative stress occurs when we release too many free radicals than can be neutralized by antioxidants. Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur. Of particular importance is that free radical damage accumulates with age. Free radicals are responsible for inflammation and cellular death.

So now that we got that out of the way let me explain why moderate to vigorous steady state cardio may not be the best choice when it comes to aerobic exercise.

Aerobic Training Raises Cortisol Levels.
In this day and age, it seems most of us will have chronically elevated levels of cortisol. This means that your body will store fat instead of burning it. The gain in fat will be visceral fat which increases fat accumulation and inflammation in the body.
Since aerobic exercise is known to increase inflammation in the body and when combined with the bad oxidative substances that are elevated by visceral fat it doesn’t make for a health enhancing combo.
It’s well known that exercise raises cortisol because exercise stresses the body, which in the case of strength training is a good thing because it stresses the body to grow or adapt and get stronger. In contrast, aerobic training stresses the body without boosting the anabolic hormones, resulting in an overall inflammation-causing situation.

Chronic Aerobic Exercise Can Raise Inflammation Within the Body
Chronic inflammation is a major health issue that ages tissues and has even been called the “secret killer!” It is connected to fat gain, heart disease, insulin resistance and diabetes, asthma, arthritis, cancer, poor reproductive health, and stomach problems. It’s different from acute inflammation following training or injury, which has a protective effect on the body by localizing blood to the damaged tissue and immobilizing you.
Chronic inflammation occurs when the cells are being repeatedly attacked by oxidative free radicals, elevated insulin, or high cortisol, to name a few. That’s why aerobic training causes chronic inflammation—your body produces free radicals in response to the oxygen-rich environment created by increased respiration that goes with aerobic training, and your cortisol is raised from repeated physiological stress.
It’s well established that aerobic exercises cause oxidative stress—a review article in the Journal of Sports Science provides a useful summary of how strenuous aerobic exercise induces oxidative stress that can overwhelm antioxidant defenses.
There’s widespread and accepted evidence of chronic inflammation from aerobic exercise as seen from the increase in free radicals, damage to lipids and DNA , and decreased blood measurements of antioxidants such as glutathione.

Long-Term Aerobic Exercise Compromises Immune System
Long-term aerobic exercise compromises the immune system. There is ample evidence that aerobic training leads to immune suppression, putting aerobic endurance athletes at greater risk for infection, particularly upper respiratory illness. The worst kind of aerobic exercise that leads to the most pronounced immune dysfunction is when the exercise is continuous, long (about 90 minutes a session), and of moderate to high intensity (60-80 percent of maximal oxygen uptake). Overreaching or intensified aerobic training leads to greater risk of illness and puts athletes at risk of longer lasting effects because overreaching also modifies hormone function among other things.

The Best Workout to Achieve Your Goal Weight
The very best protocol for visceral fat loss and a lean physique is high-intensity interval sprints and a resistance training program. This will allow you to burn visceral fat and build muscle. More muscle will elevate metabolism and support a better hormonal and biochemical environment by lowering adipokines—remember that evil chemical that creates more fat and breaks down muscle.

A dual program that combines HIIT, or at least strenuous aerobic training in conjunction with resistance training, is clearly essential for health. You’ll be getting rid of the unhealthy fat and building up an arsenal of muscle to protect against future fat attacks.

Top Three Thing You Can Do Instead of Aerobic Exercise

  • Strength Train
    You’ll build muscle, burn fat (it triggers growth hormone, which increases fat burning), lower cortisol and inflammation, and look better.
  • High-Intensity Interval Training (HIIT)
    You’ll burn fat—visceral belly and subcutaneous fat—and gain conditioning.
  • Take a Probiotic and Eat High Antioxidant Foods
    You’ll help your body detoxify from diet and environmental pollutants (they cause inflammation), and lower cortisol from daily stressors.

Information from this article was taken from www.charlespoliquin.com To read more about how to combat the negative effects of aerobic training visit Charles Poliquin’s research based blog.

Why not book a free 30-minute consult to learn more about my one one one weight loss programs.  This email address is being protected from spambots. You need JavaScript enabled to view it.

Published in Weight Loss

 

What is inflammation?

Inflammation is an immune system response. Inflammation is the body's first response to an injury or disease. It tells you in no uncertain terms "Houston, we have a problem." Inflammation informs you that you need to pay attention to an injured or diseased area so that you don't continue to use it and worsen the problem.

Published in Deanna's Blog