Saturday, 29 April 2017 19:14

Top Foods for Tissue Health

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.  
 
Your joints also have cartilage and fluid to “cushion” the ends of the bones when you move so they don't rub against each other and cause pain or “wear and tear”.  Cartilage and fluid are also part of your connective tissue.
 
Basically, connective tissue is composed of collagen and elastic fibers (elastin), cartilage, other specialized cells, with a healthy dose of cushioning fluid too.
 
All connective tissue is super-important for a well-functioning body, and of course, there are certain key foods and nutrients that support optimal tissue health!  And because some parts of your joints don't have a huge blood supply, they can take months (or longer) to heal after an injury.  
 
So, let's make sure that you're constantly supplying your joints (and the rest of your body) with ample nutrition to make them as robust as possible!
 
Let's go over a few top foods for your tissue health.
 
PROTEIN
 
You heard me mention collagen and elastin above, and you probably won't be surprised to know that they are made of protein!
 
So, of course protein is incredibly important to optimal tissue health.
 
Protein itself is made up of a bunch of amino acids strung together. When we eat them, our digestive enzymes break down that “string” so that you can properly absorb and digest the individual amino acids. Your body uses those amino acids to create the myriad of proteins that it needs. Yes, things like muscle, bone, and skin; and also important connective tissues like collagen and elastin. Eating enough essential amino acids is key.  
 
Examples of protein-rich foods:
 
Eggs, legumes, and minimally processed meats
 
ANTI-INFLAMMATORY FATS (omega-3s)
 
We all know that omega-3s are good for you. They are “essential” for good health and have been researched quite a bit for their potential to lower the risk of many heart and brain issues.  One way omega-3s help us is because of their anti-inflammatory properties.
 
The problem is that most people simply don't get enough essential omega-3s.
 
What foods should you eat more of to get your daily supply of omega-3s?
 
Fish, shellfish, algae, nuts (particularly walnuts), & seeds (especially flax, chia & hemp)
 
ANTI-OXIDANT AND ANTI-INFLAMMATORY PLANTS
 
You totally know that eating plants is good for you!  
 
One of the many reasons why is that they contain anti-oxidant and anti-inflammatory compounds.  Not to mention the fact that many are vitamin and mineral powerhouses as well. 
 
You know that inflammation is part of so many short-term and long-term health concerns, including joint pain.
 
Which plants have the most anti-oxidants?
 
Colourful ones! Eat the rainbow by choosing from a variety of colourful plants (think: red, orange, yellow, green, and purple)
Blueberries, grapes, green tea, & cocoa (yes, you read that right...unsweetened cocoa of course!)
 
FOODS RICH IN VITAMIN C
 
You remember that collagen is a critical part of your connective tissue, especially in joints.  You also remember that you need protein amino acids as building blocks to make the collagen.
 
Vitamin C is a critical “assistant” that helps your enzymes make the collagen from those amino acids that you get when you eat protein.
 
So, vitamin C works hand-in-hand with protein for healthy collagen in your tissues.
 
Vitamin C is also an anti-oxidant, and since exercise can cause increased production of free radicals, anti-oxidant nutrients are extra-important for tissue health.
 
Foods rich in vitamin C include:
 
Guava, red bell pepper, broccoli, green bell peppers, strawberries, grapefruit, kohlrabi, papaya, Brussels sprouts, kiwi, mango, & oranges
 
WATER
 
Of course, since your connective tissues and joints need enough fluid to cushion them, water is another essential “food” for tissue health.
 
When you're exercising, slight dehydration (from sweating) can cause you to become too hot, and reduce your performance, so water is obviously super-important when exercising.
 
Always drink when you're thirsty.  And if you want (or need) a bit of sweet flavour for your water, throw a handful of frozen berries or chopped fruit into your water bottle.
 
SUMMARY
 
Tissue health is important for everyone, and especially people who exercise.  Eating a variety of nutrient-dense, minimally inflammatory foods is key.  Foods that contain enough high-quality protein, omega-3 fats, as well as plants that are rich in anti-oxidants and vitamin C.  And don't forget to stay hydrated.
 
REFERENCES:
 
Katz, D.L. & Meller, S. Can we say what diet is best for health? Annu Rev Public Health. 2014;35:83-103.
 
Screen, H.R., Berk, D.E., Kadler, K.E., Ramirez, F. & Young M.F. Tendon functional extracellular matrix. J Orthop Res. 2015 Jun;33(6):793-9.
 
Simmons, K. Multicellular organization of plants and animals. Connective Tissue.  Cells and Cellular Processes, Lab #4, Fall 2007. University of Winnipeg.
 
Tempfer, H. & Traweger, A. Tendon Vasculature in Health and Disease. Front Physiol. 2015; 6: 330.
 
Tipton, K.D. Nutritional Support for Exercise-Induced Injuries. Sports Med. 2015; 45: 93–104.
 
USDA Nutrient Database
 
Williamson E. Nutritional implications for ultra-endurance walking and running events. Extrem Physiol Med. 2016 Nov 21;5:13.
 
Wysoczański, T., Sokoła-Wysoczańska, E., Pękala ,J., Lochyński, S., Czyż, K., Bodkowski, R., Herbinger, G., Patkowska-Sokoła, B. & Librowski T. Omega-3 Fatty Acids and their Role in Central Nervous System - A Review. Curr Med Chem. 2016;23(8):816-31.
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
 
Every time you think of inflammation, the obvious thought that runs in your mind is how it helps to fight harmful bacteria or heal from an injury. Well, it’s not wrong to think in this line because that’s good inflammation trying to keep you healthy. But, if your immune system is very active, it can make you sick.
 
Most people already know that chronic illnesses such as type-2 diabetes and heart disease are somehow linked to weight gain. Have you ever tried to know how inflammation is intertwined with these diseases?  Understanding bad (chronic) inflammation will go a long way in explaining the link.
 
Chronic inflammation
Probably you already know that heavily processed foods should be avoided. But, do you know how such foods hurt your health? For people with sensitivities, allergies, including other health issues, some certain foods could be problematic. Experts agree that there are foods that often work against you such as:
Trans fats (donuts, fries, donuts)
Added sugar (juice, soda)
Alcohol
Processed meats (hot dogs, cheeseburgers, sausages)
Refined carbohydrates (pasta, white bread, pastries)
 
If the fat cells cause chronic inflammation, then it’s expected that weight gain could also cause chronic inflammation. While gaining weight, some of the fat cells tend to expand beyond their capacity as they try to store the extra calories as fat. As they do this, they add to the inflammation that is already present in the body. If this happens, the cells are not just storing fat – they are turned into tiny inflammation factories that keep sending signals for activating the immune system. Losing weight will help in shrinking the fat cells and shut down those signals that activate chronic inflammation.
 
So, how can you reduce chronic pain? Losing weight and changing your diet are the two main ways to handle inflammation. These tips will guide you:
 
Take polyphenols and antioxidants
Polyphenol- and antioxidant-rich foods are great when it comes to fighting inflammation. Drink green tea and take as many fruits and vegetables as possible. Suitable vegetables include kale, asparagus, bell peppers, broccoli, spinach, beets and sweet potatoes. Fruits you should look out for include avocado, blueberries, and grapefruits.
 
Add spices
Studies have shown that spices like garlic, turmeric, cayenne, cinnamon, ginger and pepper have anti-inflammatory properties. Be sure not to overdo it. Sprinkling the spices liberally will work just fine.
 
 
Eat essential fats
Omega-3 and Omega -6 fatty acids can help to reduce inflammation when added into your diet. Many people take fewer omega-3 and more omega-6. The key is to balance both. Foods rich in omega-6 like nuts and seeds (including their oils) and refined vegetable oils can stir up inflammation. Omega-3 high foods like flax, salmon, avocado, walnuts and chia seeds will dampen it.
 
Exercise often
Exercising helps in releasing anti-inflammatory proteins from cells to the entire body. The best way to approach this is by working out moderately.  Examples of moderate exercises are jogging, walking for 45-60 minutes, at least three times a week.
Published in Deanna's Blog
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 Deanna's Blog
Thursday, 06 October 2016 16:44

Could you be suffering from Inflammation?

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.

Inflammation occurs when white blood cells migrate out of blood vessels into the infected area, where they act as phagocytes (destroyers of foreign matter). The white cells can also wall off the infected area, preventing its spread to other parts of the body.

A secondary aspect of inflammation involves the movement of protein containing fluids to the affected area. The dilation of upstream and constriction of downstream blood vessels to the infected area results in a loss of blood plasma at the site, which leads to swelling. Pain results from the compression of nerve endings that the swelling causes.

Inflammation can also bring on general flu-like symptoms such as fever, chills, fatigue, loss of energy and headaches. Inflammation progresses through four stages:
Redness
Heat
Swelling
Pain

Acute Inflammation:

Acute inflammation is short term. You injure your shoulder. You feel pain, it swells and might turn red. You rest it, ice and when it heals, you should be good as new. The problem with inflammation is that it can self-perpetuate. Systemic enzymes and other natural anti-inflammatories can prevent this or interrupt the process once it starts.

It is initially beneficial when your shoulder needs protection and care. But it can become self-perpetuating. The body creates more inflammation in response to the existing inflammation. Sometimes the immune system goes haywire and triggers an inflammatory response when there is no injury or disease process present. This is an autoimmune disease.

Chronic Inflammation:

The trouble occurs when the defense system - inflammation runs out of control and is chronically activated. When inflammation becomes chronic and systemic, your body identifies your own tissues as enemy invaders and begins attacking your organs and tissues. As a result, you may end up in an endless cycle where one part of your chemistry is trying to rebuild your body while another part of your chemistry is tearing it down.

What’s worse, as the body begins rebuilding and tearing itself apart this way it tends to become even more inflamed. Your immune system is desperately using the only means it knows to protect you against a foreign invader that isn’t really foreign. Your tissues become progressively more and more inflamed, and the cycle starts spinning out of control.

Usually chronic inflammation of this nature doesn’t have the same outward signs that acute inflammation does. You don’t experience it as swelling and heat in a particular area. As a result, you may not even realize that inflammation is a problem for you.

A study of an apparently healthy elderly population found that those with the highest levels of C-reactive protein and interleukin-6 (two markers of systemic inflammation) were 260 percent more likely to die during the next four years than were those with lower levels of these markers. The increase in deaths was due to both cardiovascular and other causes.

The Bottom Line: lnflammation has been linked to heart disease, cancer, metabolic syndrome, Alzheimer's disease, and muscle loss with aging. Research has found that the typical anti-inflammatory foods may not reduce inflammatory markers, but the anti-inflammatory diets do help to reduce weight. The only proven method to reducing inflammation is WEIGHT LOSS.

Published in Deanna's Blog
Friday, 04 March 2016 19:11

Should I Take Supplements?

Some people are blessed with strong constitutions. They eat what they like, drink, smoke, don’t exercise, never take supplements and hardly ever get sick. These genetically strong individuals, however, are becoming increasingly rare.

Why Should I Take Supplements?

Food irradiation: is a food processing technique where the food is exposed to ionizing energy and radiation. However, this process also eliminates the essential nutrients, especially water soluble vitamins and antioxidants. Food irradiation is widely used in products like chicken, meats, and vegetables. This technique is approved and used in more than 40 countries worldwide.

Environmental Pollution: Everyday millions kilograms of chemicals are dumped into our environment. These wastes go to the air, water and food that we eat.

Genetically modified (GM) foods: GM foods are created to improve crop protection and improve the nutritional value. Although all GM foods you see from the market passed risk assessment, there is no long-term study indicate that they are safe to human. In fact, GM foods can cause allergic reactions in some people. In addition, rat studies have shown that consumption of GM foods increased intestinal infections and reduce immunity.

Soil depletion: Aggressive farming, acid rains, use or artificial fertilizers and synthetic pesticides have caused soil depletion. These activities deplete the essential nutrients in the soil. As a result, nutritional values of fruits and vegetables are greatly reduced.

Lifestyle: Depending on your lifestyle and behaviour, you may need nutritional supplements. For example, smoking destroys certain vitamins. Excessive alcohol consumption impairs the body's ability to absorb many nutrients and inhibits the production of digestive enzymes. Athletes, pregnant women, people who work in radioactive environment and those who work in physically demanding occupations require additional nutrients.

Stress: Stress can deplete your energy, lead to acceleration of the aging process and degenerative diseases. The symptoms of stress include fatigue, depression, panic, anxiety, loss of appetite, and insomnia.

Pesticides in foods: Pesticides are widely used to control and destroy pests. Pesticides are poisonous and reside in our foods. According to a study by the Environmental Protection Agency (EPA), the health benefits of fruits and vegetables are reduced by use of pesticides.

Food Processing: Processed foods are not fresh and contain fewer nutrients compared to fresh foods. Processed foods do not have live enzymes, which are necessary for digestion and metabolic function. Lack of enzymes can cause degenerative diseases. In addition, many processed foods contain refined sugar, extra salt, unhealthy fat, and chemical additives.

The following table compares the amount of each food item you would have to consume to receive an optimal daily amount of vitamin E, one of the most powerful antioxidants.

How Do I Know What Supplements I Need?

There are no completely reliable laboratory tests for determining nutritional status.

Some blood tests may be indicators for advanced nutritional disease, but none of them can detect the beginning stages of marginal deficiencies, which of course would be the best time to correct them.

Blood tests measure many things, but they can’t tell the whole story, and sometimes they are downright misleading. Why? Because the blood constantly strives to maintain a state of normalcy. Example: Calcium. Blood calcium levels may be normal even in a person with severe osteoporosis; the blood needs calcium so badly, it will rob it from the bones to get it.

Urine tests are also a problem because they only measure what the body excretes. Variations in fluid intake can greatly affect the results.

My recommendations are based on symptoms. By paying close attention to symptoms, a Holistic Nutritionist or other Holistic Health Practitioner is able to detect deficiencies and imbalances long before they show up in laboratory tests.

What You Need to Know About Supplements
Do not self diagnose – taking supplements that your body does not need can cause symptoms. It’s important to get to the root cause of the problem, which a health practitioner can help with.
If you are taking prescription medication you absolutely must work with your doctor before discontinuing any drug, and be sure your doctor has a list of the supplements you are taking
Take a high quality multi-vitamin/mineral supplement
Take extra antioxidants: Vitamins A, C, E, and Selenium or a specific antioxidant formula
Take one tablespoon of flaxseed oil or one teaspoon of fish oil daily
Buy only good quality supplements – you really do get what you pay for
Take your supplements with food and water unless instructed to do otherwise
Supplements cannot take the place of a nutrient dense diet. Ensure you are getting protein with every meal, whole grains, lots of colourful fruits and vegetables, and healthy fats.
No two individuals will respond the same from taking one type of vitamin or mineral. No two metabolisms are the same and no two individuals eat the same foods or exercise the same amount, get the same sleep, are under the same amount of stress or have the same parents.
Only buy supplements from natural sources or “produced by nature”. Synthetic means artificial and anything artificial is foreign to the body.
Don’t waste your money on time-release vitamins. These products cost more and very often end up in the toilet via the stools. Not everyone’s digestive tract is able to break down the layers of waxy coatings on time-release vitamins. It’s usually more effective and cheaper to take regular vitamins several times throughout the day. (Example: Vitamin C)
Chelated basically means "firmly attached", usually to an amino acid or other organic component to aid in absorption. Chelated minerals are sometimes recommended to those who have compromised digestive systems.
Choose capsules over tablets unless otherwise recommended by your health practitioner. Capsules have the advantage of requiring little or no fillers, they are more easily digested and absorbed.
Fat-soluble vitamins are vitamins A, D, E, F (EFAs), and Vitamin K. These vitamins can be stored in the body tissues so we can function for longer periods of time without obtaining them from the diet. If we consume more of these than the body needs, toxic levels can occur.
Water-soluble vitamins include mainly the B vitamins and vitamin C. These are not stored by the body and therefore need to be replenished regularly in the diet or with supplements.
Recommended Daily Allowances (RDAs) are guidelines set by the Food and Nutrition Board of the National Research Council for recommended daily allowances for vitamins and minerals since 1941 originally with the intent of reducing rates of severe nutritional deficiency diseases such as scurvy. Scientific research indicates the “optimal” level for many nutrients are much higher due to factors such as environmental and lifestyle factors.
Conditions That Could Benefit from Supplementation

Nutrient deficiencies
Inflammation/Pain
Digestive problems
Anxiety
Depression
PMS
Menopause
Toxicity
Weakened immune system
Osteoporosis/Bone health
Muscle cramps
Constipation
Weight loss
Candida
Infertility
Low libido
Anemia
Poor memory
Cancer
Cholesterol
Diabetes
Intestinal disturbances
Insomnia
Lack of energy

And many more.

Book a consult today to learn more about what your body requires.

Published in Prevention

Today I want to talk to you about something I see quite frequently in my practice.

The majority of my clients are coming to me either in the office or online, because they feel helpless and have been unsuccessful with managing symptoms like those I am going to list later on.

You see they go to the doctor and have tests done that come back inconclusive, so therefore they are told that nothing is wrong with them. The problem remains, and they still feel horrible.

Now, I know this may not apply to you.. however, you may know someone who would benefit from this information. Typically my clients are coming to me because someone like you has shared your experience with me. For that I am grateful. When you read my newsletters and share the information or you share with your friends and family about what I do, I am able to help more people feel better.

I am not faulting our doctors, they try to the best of their ability, however time is short, testing methods may be out of date or the parameters are so narrow that certain conditions may go undetected for some time.

I am not able to diagnose as a Holistic Nutritionist, nor do I need to. However, with the use of questionnaires and other assessments, I am able to help certain body systems utilize nutrients more efficiently so the body can do what it needs to do.

With every client we start with Digestion and Gut Health.

If the digestive system is out of balance we do not absorb the nutrients and could develop greater health issues.

Did you know that your small intestine has these little things like tiles and grout that cover the entirety of the intestine? Over time the “grout” like material starts to erode. Perhaps you have heard the term “Leaky Gut”?

Leaky gut allows undigested food particles to pass through the intestines into the blood stream causing inflammation and immune system responses like allergies and inflammation. The body goes on full alert and may start to attack itself, think Rheumatoid Arthritis, Ulcerative Colitis, Hashimoto’s etc.

If you have food sensitivities you have Leaky Gut and vice versa.

Often times when the digestive system is out of balance we can develop an overgrowth of bad bacteria, parasites and mycotoxins. The enzymes in the stomach become depleted and they are unable to keep the bad bacteria in control and the good bacteria becomes outnumbered.

If you have had chronic yeast infections, UTIs, athlete’s foot, jock itch, fatigue, depression, weight gain, nail fungus, irritability, uncontrolled sugar cravings keep reading.

Candida is an opportunistic fungus (or form of yeast) that takes many forms and is the cause of many undesirable symptoms ranging from fatigue and weight gain, joint pain and gas.

The Candida yeast is a part of the gut flora, a group of microorganisms that live in your mouth and intestines. When the Candida population starts getting out of control it weakens the intestinal wall, penetrating through into the bloodstream and releasing its toxic byproducts throughout the body.

As they spread, these toxic byproducts can damage your body tissues and organs, and weaken your immune system. The major waste product of yeast cell activity is Acetaldehyde, a poisonous toxin that promotes free radical activity in the body. Acetaldehyde is also converted by the liver into ethanol (drinking alcohol) so some people even feel like they are drunk or hungover, along with debilitating fatigue from the high amounts of ethanol is their system.

You should be concerned about this because an increase in free radicals may lead to disease.

Candida is usually kept under control if our immune system is in balance, however the overgrowth can occur when healthy gut flora becomes altered by the following factors:

  • Diet: a high sugar or refined carbohydrate diet will feed the yeast
  • Alcohol
  • Stress
  • Use of antibiotics, steroids or birth control pills
  • Decreased immunity

Symptoms of Candida

  • Gas and bloating
  • Intestinal disturbances like belching and bloating, flatulence
  • Sugar cravings and fruit intolerance
  • Allergies
  • Itchy ears, nose
  • Autoimmune disorders like Rheumatoid Arthritis, Ulcerative Colitis
  • Chronic yeast infections
  • Bladder infections and UTIs
  • Fatigue
  • Brain fog
  • Depression
  • Nail fungus
  • Skin issues like eczema, athlete’s foot and jock itch, nail fungus

"A healthy gut & balanced intestinal flora will lead to proper digestion and a strong immune system." Heather Schoffield, BioMed

There are several methods available for testing: Candida questionnaires, blood testing, stool testing and urine dysbiosis testing.

Several factors can damage our gut micro biome, and being aware of the effect it can have on our body can help us prevent overgrowth. The type of delivery at birth is the first major factor. Beneficial bacteria are passed to us via a vaginal birth. Of course, if the mother is deficient, then the child will also be deficient in good bacteria. As well, beneficial bacteria are passed to us through the mother’s breast milk. Therefore, bottle fed babies will not have this added benefit.

Chronic infections, heavy metals, the types of foods we eat, chronic stress, over-acidity of the body, food allergies and sensitivities as well as various medical interventions and medications can all have an effect on our intestinal flora.

In order to bring back balance we need to Restore, Regenerate and Regulate the gut bacteria.

We likely all have heard of someone on a Candida diet. They are not fun for sure, and limit many different foods making it difficult to maintain.

By following a comprehensive approach with a health practitioner, gut flora can be restored through diet, the addition of good bacteria supplements to heal the mucous membrane lining of the gut and bring down the number of bad bacteria. It is also imperative to identify food sensitivities so the body is not subjected to further stress and is able to regenerate healthy balance. Following which, regulation of foods, beneficial bacteria and enzymes resident in the body to keep the body in balance.

A word of caution: if you have had treatments in the past for Candida either natural or pharmaceutical, the type of Candida then change into a cell wall deficient form and will then go systemic. Dealing with this type of Candida will require different tactics. Please consult with your Natural Health Practitioner.

Deanna Trask RHN

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Resources:

Sayer Ji, Green Med Info

Dr. Elson Haas, Staying Healthy with Nutrition and The Detox Diet

Heather Schofield B.Sc, DHMHS

Published in Digestion