Month: May 2023

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Fitness For your Info Tips

The Health Power Of Colorful Foods: Part 2

By Dr. Tamara Kung, ND

In part one of this two part series, we examined how red, orange, and yellow foods support our health. Each has it’s own unique benefits for our bodies.

In part two, we examine how green, blue, and white/brown foods help to make us healthy.

Green – for Heart Health

  • Broccoli
  • Kale
  • Brussels sprouts
  • Arugula
  • Spinach

Cruciferous vegetables like broccoli (and its sprouts), kale and brussels sprouts contain sulforaphane which is a powerful anti-inflammatory property. Meta-analysis of green leafy vegetables and cruciferous vegetables show a lower risk of atherosclerosis and reduced cardiovascular diseases with daily consumption. They also have a positive effect on cholesterol and blood pressure markers which keep our blood vessels healthy and elastic!

Blue/ Purple – for Brain Health

  • Eggplant
  • Beets
  • Currants
  • Blueberries
  • Blackberries
  • Red cabbage
  • Red Kale

Most people are lacking this hue when it comes to their daily meals. Incorporating blueberries for example has been proven to help with brain health. A study in the European Journal of Nutrition showed older adults who added wild blueberries to their daily diet for three months had more accurate memory recall and faster cognitive processing function. Wild blueberries offer almost three times more nutrition and antioxidants than regular blueberries, so are the best bang for our buck. Frozen fruits and vegetables are just as good, if not better than fresh as they are picked at peak ripeness and are protected from spoiling. The cost savings are also significant when it comes to fresh vs. frozen. On average fresh berries cost $4 per serving, while frozen is $0.75 per serving. 

White & Brown – for Immune Defence

  • Cauliflower 
  • Fennel
  • Leeks
  • Artichokes
  • Jicama
  • White nectarines
  • Garlic
  • Mushrooms

While they lack the attractive hues of their pigmented counterparts, they make up for in nutrient density like B vitamins, selenium, and folate. Selenium is needed for immune support and those with deficiencies are more prone to infections and predisposed to cancer. The phytonutrient in garlic is called allicin which you can smell when you crush a fresh clove of garlic for your mushroom sauté. Cell studies show its beneficial effects on immune health which causes zinc to be released from proteins in our body which can help activate our immune system. 

Plant nutrients work synergistically, each contributing like a puzzle piece to a whole picture of health and wellness. They are stronger and more productive (and beautiful) together than alone. 

So next time you sit down to eat, look at the colours on your plate. Note if you see shades of beige, and see if can incorporate a pop of colour. Maybe it’s to add some berries, pomegranate, or a dollop of pumpkin puree to your morning oats, some spinach, mushroom, avocado, or kimchi to your omelette, or blend in some beets with that hummus for an easy showstopper at your next event! See if you can incorporate each colour into your daily rotation from the beautiful spectrum of colours nature offers us.

Reference:

Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. MMWR Morb Mortal Wkly Rep 2022;71:1–9. DOI: http://dx.doi.org/10.15585/mmwr.mm7101a1external icon

Nutrition facts: Lycopene benefits: raw vs. cooked tomatoes. Retrieved from https://nutritionfacts.org/video/lycopene-benefits-raw-vs-cooked-tomatoes/#:~:text=Lycopene%20is%20the%20wonderful%20cancer,more%20lycopene%20than%20raw%20tomatoes.

Whyte AR, Cheng N, Fromentin E, Williams CM. A Randomized, Double-Blinded, Placebo-Controlled Study to Compare the Safety and Efficacy of Low Dose Enhanced Wild Blueberry Powder and Wild Blueberry Extract (ThinkBlue™) in Maintenance of Episodic and Working Memory in Older Adults. Nutrients. 2018 May 23;10(6):660. doi: 10.3390/nu10060660. PMID: 29882843; PMCID: PMC6024810.

Xiong RG, Zhou DD, Wu SX, Huang SY, Saimaiti A, Yang ZJ, Shang A, Zhao CN, Gan RY, Li HB. Health Benefits and Side Effects of Short-Chain Fatty Acids. Foods. 2022 Sep 15;11(18):2863. doi: 10.3390/foods11182863. PMID: 36140990; PMCID: PMC9498509.

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Fitness For your Info Performance Tips

The Health Power Of Colorful Foods: Part 1

By Dr. Tamara Kung, ND

Nutrition is rife with controversy and debates on meat, dairy, grains, and even lentils! But there is little debate on whether one should eat their fruits & vegetables.

And it’s no wonder why! Fruits and vegetables are full of nutritious anti-inflammatory nutrients called antioxidants which are the cornerstone for health and longevity. There’s a growing amount of evidence showing the protective benefits of these foods for chronic diseases, especially when it comes to heart disease – the leading cause of death in North America. 

In 2017, the World Health Organization (WHO) attributed 3.9 million deaths globally as a result of inadequate produce intake. However, only 10-16% of North Americans eat enough according to the the Centre for Disease Control (CDC). Their most recent report found that men (10.1%), younger adults, and low-income adults (6.8%)  had the lowest intake of fruits and vegetables. The highest rates were found in ethnic groups (16.4%), and adults over 51 years (12.5%). 

The guidelines for 2022-2025 are that adults should consume a minimum of 2 cups of fruits and 2-3 cups of vegetables daily. This is the recommended intake to build up a healthy immune system, reduce autoimmune diseases, prevent obesity and type 2 diabetes, cardiovascular disease, and some cancers. 

Reports from the National Health and Nutrition Examination Survey found that 80% of people lacked diversity in fruit and vegetable colour in their diet. 

Plants produce pigmented phytochemicals that offer a wide spectrum of healing and rejuvenating properties to the human body and mind. Each colour correlates to a specific health benefit which can be a fun factor in determining your food choices, and an interesting conversation with kids!

Red – for Reducing Cancer Risk

  • Tomatoes*
  • Apples
  • Beets
  • Cherries
  • Cranberries
  • Raspberries
  • Red bell peppers
  • Red onions
  • Pomegranates
  • Watermelons

Red produce contains lycopene which suppresses cancer cells. Research on prostate cancer found that dietary intake of lycopene lowered the risk of prostate cancer.  Lycopene has also shown anti-cancer effects by inhibiting the growth of cancer cells. The lycopene in cooked tomatoes is 4 times higher than in raw tomatoes (enjoy that pasta sauce!) Human and animal studies have found that watermelon, cranberries, cherries, pomegranate, apples, and raspberries can support immune function, reduce infections and lower inflammation. 

Orange – for Hormone Health

  • Apricots
  • Carrots
  • Oranges
  • Pumpkins
  • Squashes
  • Sweet potatoes

Orange comes from the antioxidant called beta-carotene which is essential for vision and immune health. Numerous studies have also tested the impact of carotenoids on hormone and reproductive health and found that one or more servings of citrus fruits daily had 22% lower risk for endometriosis (a condition associated with painfully debilitating menstrual cramps) compared to those women who ate one serving or less per week. A study done in 2016 found that women who ate 400 mcg (one large tangerine) of orange pigmented foods each day delayed the aging of ovaries which leads to more severe menopausal symptoms. 

Yellow – for Gut Health

  • Bananas*
  • Lemons
  • Ginger
  • Pineapples
  • Spaghetti squash
  • Corn
  • Yellow beets
  • Yellow bell peppers

This category of colours contains foods that are more starchy! For example, bananas are a major source of resistant starch, aka fiber,  and the more unripe it is, the more fiber and less sugars. These fibers function under the common name of “prebiotics” which help feed your healthy gut bacteria. Well-fed and abundant gut bacteria produce the most potent anti-inflammatory molecules (short chain fatty acids) which are associated with anti-inflammation, anti-cancer properties, immunoregulatory, anti-obesity, anti-diabetes, cardio-protective, neuro-protective (brain protection), and hepato-protective (liver protection). Ginger is widely used in cooking for it’s warm, punchy flavour, but also for its soothing effect on nausea, bloating and indigestion. 

In part two, we’ll find out what those green, blue, purple, brown and white foods do for us. In the meantime, add color to all of your meals to immediately improve nutritional value.

Reference:

Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. MMWR Morb Mortal Wkly Rep 2022;71:1–9. DOI: http://dx.doi.org/10.15585/mmwr.mm7101a1external icon

Nutrition facts: Lycopene benefits: raw vs. cooked tomatoes. Retrieved from https://nutritionfacts.org/video/lycopene-benefits-raw-vs-cooked-tomatoes/#:~:text=Lycopene%20is%20the%20wonderful%20cancer,more%20lycopene%20than%20raw%20tomatoes.

Whyte AR, Cheng N, Fromentin E, Williams CM. A Randomized, Double-Blinded, Placebo-Controlled Study to Compare the Safety and Efficacy of Low Dose Enhanced Wild Blueberry Powder and Wild Blueberry Extract (ThinkBlue™) in Maintenance of Episodic and Working Memory in Older Adults. Nutrients. 2018 May 23;10(6):660. doi: 10.3390/nu10060660. PMID: 29882843; PMCID: PMC6024810.

Xiong RG, Zhou DD, Wu SX, Huang SY, Saimaiti A, Yang ZJ, Shang A, Zhao CN, Gan RY, Li HB. Health Benefits and Side Effects of Short-Chain Fatty Acids. Foods. 2022 Sep 15;11(18):2863. doi: 10.3390/foods11182863. PMID: 36140990; PMCID: PMC9498509.

Categories
Fitness For your Info Performance Tips

Pelvic Floor 101: Is Your’s Doing What It’s Supposed To?

By Amanda Dawson, B.Sc., M.Sc. P

The pelvic floor is an area of the body that was most likely left out of your grade 7 health class, but it participates in everything we do, every day.

We can find this group of supporting muscles, ligaments and tendons at the base of our abdominal canister. It helps to create stability with motion (lifting anything), draws blood flow into and out of the lower part of body, has sexual function, and contracts to allow us to hold stuff in, then releases to let go of anything we want out (think bowel and bladder functions). Anatomically speaking, male and female pelvic floors are surprisingly similar.

We are increasingly understanding the importance of looking at pelvic floor function in relationship to the rest of the components of the aforementioned abdominal canister. If we consider the pelvic muscles in the photo above as the floor, then we may consider the ceiling to
be our diaphragm. The walls would be our abdominals and low back muscles.

Commonly, we hear about pelvic floor strength. It has been decided colloquially that stronger is better. We as clinicians hear many stories of people being told to just “do more Kegels” to aide their pelvic organ prolapse, urinary incontinence, and essentially any other
pelvic floor dysfunction. The problem is – Kegels (aka pelvic floor contractions) alone do not teach us how to move the canister all together.

Let me introduce you to the concept of intra-abdominal pressure (IAP). When we look at the canister created by our pelvic floor, diaphragm, abdominals and low back, we might be able to picture it like a piston in an engine. As the diaphragm descends to fill our lungs, the pelvic floor moves in the same direction at the same time. The system coordinates. When we laugh, cough or sneeze, the system creates enough pressure to expel air out. Try a little cough with your hands around your lower rib cage to feel what I mean. When we lift something heavy, that stable feeling in our midsection comes from the system contracting and closing all exit points to create more IAP. The pressure creates force and control. Each component of the system has to manage this pressure properly and in perfect timing, otherwise we can picture this piston more like a tube of toothpaste with the cap off.

Mismanagement of the IAP appears to be correlated with many common dysfunctions (incontinence, back pain, internal pain, etc.) and is especially visible in higher intensity sports such as running, power lifting, and CrossFit where the pressures are more exaggerated. It’s important to be assessed by a professional who can tell you how all your parts work together – and which area of your system to focus on. The good news is, IAP mismanagement is often something that can be fixed with a little concentration and the right rehabilitation process, and most of the time your therapist will help you find ways to continue doing whatever it is that floats your IAP boat.

We now know how important this system is for your daily movement, make sure you read the owners manual and do all the proper maintenance!


Raizada V, Mittal RK. Pelvic floor anatomy and applied physiology. Gastroenterol Clin North Am. 2008 Sep;37(3):493-509, vii. doi: 10.1016/j.gtc.2008.06.003. PMID: 18793993; PMCID: PMC2617789.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2617789/


Park H, Han D. The effect of the correlation between the contraction of the pelvic floor muscles and diaphragmatic motion during breathing. J Phys Ther Sci. 2015 Jul;27(7):2113-5. doi: 10.1589/jpts.27.2113. Epub 2015 Jul 22. PMID: 26311935; PMCID: PMC4540829.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540829/