Deanna's Blog

Monday, 04 March 2019 20:31

Why You Should Try an Elimination Diet

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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.
 
Monday, 04 March 2019 13:36

Can Probiotics Affect our Mood and Stress? Yes!

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What do you do when your mood is off or you’re stressed to the max?

  Eat ice cream?  Binge watch Netflix?  Call your bestie?

  After reading this article, you may consider yogurt, a handful of walnuts, or maybe even some dark chocolate as your go-to mood-boosters and stress-busters.

  Today, we’ll unpack some of the exciting (and preliminary) new research about the link between your gut health and moods/stress. 
 
We’ll talk about your friendly resident gut microbes (mostly bacteria), probiotic foods and supplements, as well as foods to feed those gut microbes and probiotics (aka “prebiotics”). 

WHAT THE HECK ARE “GUT MICROBES?  ”

Oh, our friendly “gut microbes.” 

 They are the trillions of microbes that happily live in our gut. They help us by digesting foods, making vitamins, and even protecting us from the not-so-friendly microbes that may get in there.

  Believe it or not, these friendly microbes have mood-boosting and stress-busting functions too!


Tuesday, 01 January 2019 22:10

Creatine - Will it help my fitness goals?

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Is just about everyone taking creatine to help them reach fitness goals?
 
Creatine is, actually, the most popular ergogenic (athletic-enhancing) supplement in history!
 
And there is always new research coming out about it. I mean ALWAYS.
 
If you don’t have the time or desire to sift through the tons of studies, I have a pretty nice summary here for you.
 
The bottom line is that there are a few reasons why it is so popular!
 
DOES CREATINE HELP PERFORMANCE (ACCORDING TO THE SCIENCE)?
Tuesday, 18 December 2018 19:08

CAFFEINE AND SPORTS TRAINING

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Caffeine is sometimes called “the world’s most popular drug”.
 
It’s a very common naturally-occurring stimulant found in coffee and other foods/drinks. 
 
Its main effect is on the brain, helping to increase alertness and reducing fatigue. It’s also used for fat loss and in sports training.
Monday, 10 December 2018 21:01

Is Keto Good for Athletes?

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The keto health craze is here!
 
And if you’re wondering whether you should try it or not (especially if you’re an athlete), you need to read this!
 
The idea behind the diet’s popularity is that it can literally train your body to burn fat as fuel. This means your metabolism actually changes. You stop burning carbohydrates (your body’s preferred fuel), and start burning fat (and ketones) as fuel. 
 
You become “fat adapted.”
Friday, 14 September 2018 15:19

Intermittent fasting - Not just for weight loss

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If you want to lose fat, improve metabolism, and experience other health benefits all without giving up your favourite foods, intermittent fasting might be for you!
 
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.
Tuesday, 10 July 2018 13:50

Mental Health: The Neurotransmitter Edition

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Natural Brain Chemicals and Your Mood
 
Brain and mental health concerns affect a huge number of people. But, where does it all come from? Does it start, or continue, because of the way the brain and nervous system is working?
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!
Monday, 07 May 2018 16:16

Omega-3s - The fats we love to love

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Omega-3s get a lot of notoriety - and for good reason! Not only is one of them essential for good health, but we don’t get enough of them in our diets. 
 
Omega-3s are a kind of fat. Fats are not just a storable source of 9 calories per gram. Different fats are used by our bodies for different essential functions. They’re part of the membranes that surround each cell, and are especially important in the brain and nerves. They can mediate the effect of our immune cells as well as influence the production of neurotransmitters and hormones. Omega-3s are anti-inflammatory, and have health benefits for the heart, brain, and our mental health. 
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