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Eating Locally: Embracing Seasonal Foods

By Dr. Tamara Kung, ND

Eating locally is considered to mean food that has come within a 150 mile or 240 km radius. In contrast, the average produce can travel as far as 1,500 miles (2,415 km) which costs a larger carbon footprint. 

For sustainability reasons, many people are opting for locally grown produce. But what may keep local foods on the radar, and part of a regular practice are some of the deliciously big benefits. 

Nutrition Content:

Most foods that you find at a farmer’s market would have been picked within 24 hours of you purchasing it. This is important regarding the nutrient density of foods as once food is separated from its source of nourishment; the quality of nutrition begins to degrade. So, when we are eating blueberries for their antioxidant properties, they are at their most powerful anti-inflammatory abilities shortly after being picked.. 

Satisfaction Factor:

Foods are way more delicious when picked at their peak ripeness. The flavours and the aroma of freshly picked foods have much more depth and intensity than a food that’s been withering away for weeks. This is the experience when you pick herbs fresh from the garden and its smells delightfully fill the room as you prepare it.  

Diversity: 

Eating locally opens up your repertoire to seasonal produce andadds variety to what you’d normally put into your basket. You may see colour variations like purple cauliflower or realize that squashes are piling up at the front of the produce sections. This helps prompt you to diversify your diet which is half of the equation of what it means to eat healthily.

Community:

When you eat locally, you have more opportunities to meet and connect with the growers or distributors of your food. You get to see the actual supply chain from which your food is being delivered to you and that can build a sense of trust and pride in the quality of your foods. Sparking up conversations on variety, flavour, location are all great topics to dive into with your fellow shoppers, growers and sellers. 

Seasonal Spotlight: 

Beets reach their peak sweetness during the cooler months of fall and spring, and provide a visual pop to any dish. It can be as simple as raw and grated with your meals, roasted with salads, made into curries, or for the cooks out there, into a beautiful lasagna. 

Three types of beets

1. Red = rich and earthy great for roasting, grating raw, pickling

2. Candy Cane = crunch & sweet great raw

3. Golden = mild and starchy great for roasting, grilling, steaming

Pro Beet Tips:

• Selection: Choose smooth, firm medium-sized beets (giant ones can be more bitter)

• Storage: in a cool dry cellar for months, or the fridge for weeks. Trim off beet greens (see next tip) because the greens quicken the root rot

• Beet Greens: part of the spinach and swiss chard family, trim them 1 inch from the root and enjoy in any way you would spinach or chard. Examples include tossed in salads, stir fried with garlic, olive oil & lemon, folded into pasta dishes, simmered with stews, soups and curries. 

• Lock in the colour: cook unpeeled (use a vegetable brush to scrub the edible skin), peel and slice just before serving

Beet Recipe Inspirations: 

• Sliced in arugula salads, with roasted pecans, pear, goat cheese, olive oil and balsamic vinegar. 

• Sri Lankan Beetroot curry

• Rainbow lasagna 

Cappelli, Lucio, Ascenzo, Fabrizio D, Ruggieri, Roberto & Gorelova, Irina (2022). “Is Buying Local Food a Sustainable Practice? A Scoping Review of Consumers’ Preference for Local Food.” Sustainability, 14(2).10.3390/su14020772

Frieler, B. (2017, May 1). 10 benefits of eating local food. Bastyr University. Retrieved March 7, 2022, from https://bastyr.edu/news/health-tips/2017/05/10-benefits-eating-local-fo…

Honeycutt, E. (2017, December 21). Why buy local food? it’s healthier for you and better for the environment. Food Revolution Network. Retrieved March 7, 2022, from https://foodrevolution.org/blog/why-buy-local-food/

Rather, I. A., Koh, W. Y., Paek, W. K., & Lim, J. (2017, November 17). The sources of chemical contaminants in food and their health implications. Frontiers in pharmacology. Retrieved March 7, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5699236/

Wunderlich, S. M., Feldman, C., Kane, S., & Hazhin, T. (2008, February). Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. International journal of food sciences and nutrition. Retrieved March 7, 2022, from https://pubmed.ncbi.nlm.nih.gov/17852499/

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A Missing Link for Sustainable Fat Loss

By Dr. Tamara Kung, ND

One of the first relationships found between our health and gut microbiome came seventy years ago when low dose antibiotics fed to farm animals increased their body weight. Through further investigation, evidence pointed to the weight gain occurring, in part, because of the antibiotics impact on gut microbiome. Antibiotics are necessary, and have and will continue to save lives, but these findings help illustrate the impact bacteria have on our health.

One study discovered that there are eight species of bacteria (prevotella species) that are protective against weight gain. These species thrive with fiber, which is found only in plants. These healthful bacteria help us break down and utilize sugars more easily and help us burn energy instead of storing it as fat.

Obesity-promoting bacteria (bacteroids), which thrive on processed foods, animal fats, and cholesterol, increase the number of calories we absorb from food by further breaking down the waste in our colon, and releasing more calories than you would have otherwise had access to. 

For those of us who are interested in achieving a sustainable healthy weight, driving up the population of healthy, fiber-loving bacteria can help protect us from weight gain. In fact, the composition of our gut bacteria are better predictors than metrics like cholesterol, on how well we will burn fat.

Which foods help us grow more healthy bacteria in our gut? Fermented foods! This is a staple in many traditional cuisines but is often lacking in the Western diet. Sometimes we get a little freaked out by the idea of bacteria in our foods, but hopefully this article makes the case that good bacteria exist, and they are here to help you thrive. 

Try to incorporate one or more of these fermented foods in your daily routine.

·  ¼ cup sauerkraut OR kimchi <-brands just in case you’re open to trying

·  2 tbsp sugar-free Coconut Kefir here & here (or dairy kefir)

·  ¼ package of tempeh

·  1 bowl of Miso broth

You can use sauerkraut to help jazz up a salad or as salty flavourful side. Kimchi goes great with avocado, cucumber, and seaweed which you can make into a bowl. Kefir can be used in place of regular yogurt (it has three times more healthy bacteria than regular yogurt). Tempeh can be marinated and baked, grilled, or sautéed with stir fries. Miso is a simple soup you can make from paste and enjoy as is or as a base for stews!

So, treat your gut right. It will benefit you in so many ways, and it might just help you shed a bit of fat at the same time.

Crovesy, L. et al. (2017). Effect of Lactobacillus on body weight and body fat in overweight subjects: a systematic review of randomized controlled clinical trials. International Journal of Obesity 41, 1607-14. Retrieved from https://www.nature.com/articles/ijo2017161

Diener, C. et al. (2021). Baseline Gut Metagenomic Functional Gene Signature Associated with Variable Weight Loss Responses following a Healthy Lifestyle Intervention in Humans. American Society for Microbiology. Retrieved from https://doi.org/10.1128/mSystems.00964-21

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Summer Musts Before Labour Day

Tim Irvine

Summer is never long enough, but if we put our minds to it, we can maximize our enjoyment.

Everyone I know has their favourite things to do in the summer. People who do things they love that bring them joy are healthier.

Here are seven things you should try to get in before the end of the labour day weekend.

  1. Swing in a hammock.
    1. Research is sparse on the benefits of swinging in a hammock so let’s just go with the obvious. It feels great! To have all your weight supported and feel that gentle swing motion is just awesome. And since hammocks are almost always between two trees, you benefit from being below a big green canopy.
  2. Have a three-swim day, including one in the moonlight.
    1. The feeling of dipping or jumping into refreshing water is such a mental reset on a hot day. Doing it three times in one day takes it to another level. The feeling of the water on your skin, the temperature difference, the buoyancy. So many unique feelings to enjoy. You are best to find a lake or ocean for this one, but always have a partner for safety.
  3. Walk in the woods.
    1. There is ample research on the benefits of being in a forest. Time spent in and around trees naturally reduces physical and mental stress. We can all benefit from a break from the usual urban stresses.
  4. Go barefoot on the beach or grass.
    1. Many people swear by this practice. Some suggest a positive energy transfer from earth to the body, but the research is inconclusive. Conclusively, going barefoot on uneven surfaces like sand forces the muscles of your feet and ankles to work how they are supposed to. Even better, it feels so, so good on your skin.
  5. Soak up some sun.
    1. Getting direct sunshine has many proven health benefits. The most celebrated is the production of vitamin D. Dermatologists are right; too much sun can damage your skin, so make sure it is an appropriate amount for you. Choose the start or end of the day to avoid those intense mid-day rays.
  6. Play in the rain.
    1. When was the last time you did this? For most adults, we can’t remember the pure joy of playing in the rain. Kids love to do it and always have a blast getting wet and dirty. Let your guard down and go have some fun in the rain. The laughs and smiles will be worth the laundry.
  7. Watch the sunrise.
    1. Peace and quiet. We all crave this. There is no better time to get a dose than at sunrise in the summer. It’s also a great way to be mindful, which we all know is beneficial for our mental health.

You now have your checklist. See how many of them you can get checked off before labour day 2022 is in the background.

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Is Alcohol Good For My Sleep?

By Tim Irvine

The title of this article is a bit of a trick question. Those who consume would like to think it relaxes us and sets us up for better sleep. The former may be true, but from an internal perspective, the latter is false. The graphic below from sleepfoundation.org shows clearly how alcohol can affect sleep quality.

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In short, we sleep worse when we consume alcohol. Here’s why.

Issue number one is that alcohol is inflammatory. Inflammation will cause digestive issues and can lead to stomach pain and/or upset. Have you ever had a great sleep when your stomach is bugging you?

The second issue is this little thing called a diuretic. Alcohol promotes urination, and if you must get up a couple of times each night to pee, that takes away from getting deep, quality sleep. Plus, if you have enough, you become dehydrated and feel that fuzzy, hangover feeling.

Third, alcohol is fundamentally a bunch of easily digestible sugars, and we know sugar initially has stimulating effects. Since a lot of drinking happens in the evening, our sleep suffers.

Most importantly, however, it is the effect of alcohol on your heart’s efficiency. In an Outside Magazine article exploring the effect of alcohol on sleep, it is made clear that Heart Rate Variability (HRV) and resting heart rate (RHR) is negatively affected by alcohol. Both factors are measures of recovery and your readiness for activity. When we are in deep sleep, we see lots of important repair work. Alcohol reduces the amount of deep and REM sleep, negatively impacting your recovery. You may still be in bed for 7 hours, but it is highly likely that your quality of sleep will be reduced. And we know our physical and psychological capabilities decrease when sleep quality goes down. One important distinction that is made in the article is that each person has their own unique responses to alcohol. One person may have a dramatic drop in the quality of HRV due to one drink, and another will have hardly any impact. What is clear, however, is that alcohol will decrease quality for 100% of the population. Sleep trackers like Garmin’s Vivoactive 4, Whoop, or Oura Ring can help you determine how much you are impacted.

Does this make me want to give up drinking? No, of course not. What it does do is help me understand how it affects me so that I have better decision-making around alcohol when I need to be at my best, recover from illness or injury, or just have a restful sleep. Hopefully, this provides you with some of that decision-making power.

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Do You Know How To Stay Healthy In The Heat?

Tim Irvine

Most people know the dangers of high heat during the summer months. When temperatures rise to the high 20s and above, our health risks go up. Vulnerable populations like seniors, pregnant women, and those with other underlying health conditions are much more likely to have a serious health concerns due to heat.

Like many health-related issues, there are surprising effects of heat that people are not yet aware of. In a 2021 article, climate and health expert Gregory Wellenius of Boston University described several ‘new’ complications from extreme heat and the more commonly known conditions.

Common

  • Dehydration
  • Heat exhaustion (nausea, lightheadedness, fatigue, etc.)
  • Heat stroke (headache, confusion, lack of sweat, etc.)

Less common

  • Increased mental health issues such as depression, anxiety, and mood disorders
  • Decreased kidney function
  • Deceased cognitive function

As you can see, the brain is affected in multiple ways. For those who suffer from mental health conditions, symptoms worsen in heat. For those trying to perform their best in a meeting or on a test, the heat will hurt their performance. Extreme heat is broader than an elderly person in a home that does not have air conditioning.

On the Climate Atlas of Canada webpage, Dr. Kim Perrotta warns that heat “…is actually a real concern for human health that’s affecting a large portion of the country.” And Wellenius indicates that “Even moderately hot days can place vulnerable individuals at higher risk.”

So how do we stay healthy in the heat?

The most simplistic answer is to remain cool when the temperatures soar. That’s easier said than done, so here are some practical tips you can implement.

  1. Drink plenty of water. When it’s hot, we sweat more. This causes accelerated dehydration. Often you don’t even know you are sweating more as it’s not as obvious as having sweat running down your back.
  2. Adjust your outdoor activities to cooler times of the day and do your best to stay in the shade. Sun exposure dramatically increases the effects of heat.
  3. Take air-conditioned breaks when possible. This can be in your home, a public building, or a local cooling centre.
  4. Avoid intense, outdoor physical activity. This can accelerate dehydration and quickly push you into heat exhaustion or worse.
  5. Slow down. In nations close to the equator, there is a reason locals refer to the pace things happen as ‘island time.’ Moving slower will decrease your body’s need to cool itself.

The summer is amazing and what we wait for all winter long. Let’s enjoy it but do so in a way that protects our health and the health of those we love.

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Saucy Salad Rolls

By Tim Irvine

With our workshops, we try to provide unique ways to help people understand health-related concepts. Our summer salad rolls workshop is an excellent example of one.

Dr. Tamara Kung, ND, demonstrated how to make fantastic salad rolls in no time while at the same time explaining some of the nutritional benefits of the ingredients. For example:

  • Turmeric, garlic powder, and cumin are great for flavour, but they are also big antioxidants that fight inflammation
  • Sweet potato is a yummy root vegetable, but it’s also fibre-rich
  • Green lettuce promotes good gut health

You get the idea.

If you want to try it on your own, the recipe is below. Have fun and enjoy this healthy and tasty treat.

Notes:

Soy Free: Use Coconut Aminos instead of Tamari
Filling Variations: Sliced mango, avocado, or any vegetables you enjoy, roasted cauliflower, eggplant, cucumbers, carrots, mushrooms, and purple cabbage.
Sauce Variations: Hummus, guacamole
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Save time, make gains: The efficient 3/7workout

By Tim Irvine

Alex Hutchinson wrote an incredible article about the 3/7 workout. In short, it is a five-set program with escalating repetitions, but only 15 seconds of rest between sets. You can learn all about the details by reading it here.

There are two key messages. One, to gain strength effectively, muscles must reach a point of failure. The 3/7 method accomplishes that as long as you are using 70% of your maximum weight for a given exercise. Not particularly surprising, but many people who resistance train don’t reach failure. Why? It hard. And painful. These are two things that most people shy away from.   

The second key message is efficiency. In my opinion, this is the most important factor in staying in a routine. If it’s too long and we get bored, or we find ourselves in a hurry, the likelihood of us continuing over the long term decreases. But if we can get in and out in a short amount of time, AND create progress, well that’s very motivating.

My conclusion about the 3/7 workout is that it is exceptional for efficiency and effectiveness. It creates gains in a short period of time, even in high-level sports. That’s great for motivation as well as allowing us to manage our busy lives AND take care of our physical selves. I acknowledge the hard work and pain part can decrease motivation, but the beauty of the 3/7 is that it is a very short duration with not a lot of time to think about it. Contrast that with six sets of six reps of heavy squats with two and a half minutes of rest in between. That’s close to 15 minutes. That is a lot of time, period. It’s also a lot of time to think about how hard and painful it will be. That works against our nature of wanting to avoid pain and suffering.

Give it a try if you are just getting back into workouts, or if you just want to mix things up. Your body will thank you either way.

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Protect Your Joints From Injury

By Tim Irvine

Moving is an incredible cure for so many physical and psychological ailments. It is imperative we move, but it’s also important that we move correctly to avoid pain and/or injury.

In the world of ergonomics, there is a saying. ‘The perfect position is the next position’. Meaning, always change the position your body is in to avoid adaptations that put your joints out of alignment.

Sitting, for example usually results in rounded shoulders and a low back. Excessive or prolonged time in these positions alters limb mechanics and corresponding joint positions. When we move dynamically, those joints don’t magically return to their optimal position, they remain out of alignment and these small imbalances increase the wear and tear on the joint structures.

What can we do to reduce the risk of joint degeneration?

  1. Move-in all directions regularly.
    1. For example, if you are a runner and do so multiple times weekly, you need to perform some movements that ‘undo’ the mechanics of running so your body does not get pulled out of balance.
  2. Avoid getting stuck in any one position for too long.
    1. In our society, most of us are desk-bound which means sitting way more than we should. That’s a problem waiting to happen for our joints. Work from all sorts of different positions during the day. Standing, sitting, lying, etc. Just keep changing and avoid joints getting ‘stuck’ in certain positions.
  3. Hydrate.
    1. Yes, you’ve heard it over and over, but it works. Consuming ample amounts of water helps keep our joints hydrated and reduces the risk of damage. Sugary beverages don’t count as they add inflammation to the body.
  4. Eat a low inflammation diet.
    1. When we perform a dynamic exercise like tennis, for example, it naturally inflames the body. This is good inflammation. If we eat an inflammatory diet, however, we are not allowing the exercise inflammation to recover. We’re putting nutrition inflammation on top of exercise inflammation and that sets us up for problems.
  5. Stay strong.
    1. This is probably the most important strategy of them all. If your muscles weaken, they allow for more joint movement for the same given activity. This may mean the range of motion can exceed ‘strong’ ranges and put the joints, tendons, ligaments, and muscles in vulnerable positions. Weakness may also allow the joint to move in ways it shouldn’t, thereby increasing the risk of acute injury.
  6. Supplement with products when necessary.
    1. Our diets are not perfect. Sometimes we need to supplement with products that promote better health. For joints, an example is a collagen supplement.

Typically, people complain of joint pain as they get older. This is in part because of the natural ‘experience’ or wear and tear on the joint over time. More often the degradation is a result of poor habits applied over years. We don’t do ourselves any favours and then seemingly out of the blue we start experiencing joint problems. Practice joint health habits early and often and you will be able to continue to move young as you age.

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Gaining Doesn’t Have to be Painful: Sustainable Habits From the Comfort of Your Green Zone

By Dr. Tamara Kung, ND

A couple of years ago I watched a Ted Talk given by Dr. Stephen Seiler, a professor in Sport Science at the University of Agder in Norway. He described a surprisingly contradicting phenomenon he noticed in top-performing endurance athletes that went against the frequently quoted and deeply embedded “No pain, no gain” mentality so prolific in our society. 

So many of us grow up learning that to improve, we have to push ourselves through pain and sacrifice. Cue all the brutal montages in the movies of super-intense training with scrunched-up faces gasping for air and bodies dripping with sweat, and the illusion they are training this way every single day. 

What piqued Dr. Seiler’s interest was when he was out for a run one day and saw one of the top athletes he had previously studied in his lab, approach a hill while on her run. He knew she was capable of high levels of performance, so was taken aback when she stopped running and began walking up the hill. To him, if there was a hill, he’d push himself to run up there as fast as he could, so why was this talented athlete not running when she could clearly do so?

What he discovered was that most of the elite athletes stay in their green zone most of the time. 

  • The green zone is defined as the level of activity where you can hold an easy conversation and feel only a mild level of exertion. 
  • Yellow zones are when you can respond in a few word phrases and feel a moderate level of exertion. 
  • Red zones are where you are gasping for air and feel extremely pushed to your exertional limits (what we see in the movies).

An example was taken from the all-time winter olympian Marit Bjørgen who let researchers gather data from all her training years. During her peak years of training, Marit’s year would be in the green zone for about 800 hours and less than 100 hours in her yellow and red zones. 

Furthermore, the best marathon runner in history, Eliud Kipchoge, takes the same approach. “I perform 80 percent on Tuesday, Thursday, and Saturday and then at 50 percent Monday, Wednesday, Friday, and Sunday”. Lots of green zone in his training.

Spending most of their practice in the green zones allows the most successful athletes to build a strong foundation for those moments of yellow and red zone intensities. It’s a place where they can practice comfortably, enjoy it, and recover, day in and day out. And that’s where the success comes from.

Practice needs to be sustainable, that’s where our bodies and minds rewire and create new adaptations and improve our performance.

Daily moderately high intensity can lead to burnout and stagnation, and unfortunately, this is what happens to a lot of people when they get excited about hitting a new workout regime hard. They believe they will see more benefits if they go all out every day and get frustrated when they can’t sustain this. It’s because it’s not sustainable, and this idea of No pain, no gain is not realistic.

Now, let’s apply this theme to other skills as well.

Nutrition

  • Green zone examples:
  • Replacing one processed snack with berries / your favourite fruits and nuts instead. 
  • Having a hearty, colourful salad for lunch 1 day per week
  • Incorporating one new fruit, vegetable, bean, or any plant food per month
  • Yellow zone examples: 
  • Having a cup of berries on alternating days for your snacks
  • Having a colourful salad on alternate days for lunches
  • Avoiding eating after dinner on weekdays
  • Red zone examples:
  • Avoiding added sugars and processed foods 
  • Having colourful meals that contain all 7 colours daily
  • Enjoying at least 40 different foods a week

Sleep

  • Green zone examples:
  • Putting blue-light-blocking glasses on as dusk approaches to protect your melatonin
  • Turn on a salt lamp or light candles in the evenings
  • Silencing device notifications 2 hours before bedtime
  • Yellow zone examples:
  • Take your phone/ any device out of the bedroom when you sleep
  • Avoid sitting on the couch watching tv at night, and discovering alternate activities to do instead.
  • Red zone examples:
  • In bed at a time where you achieve 8 hours of sleep
  • There are no devices or screen use at least 2 hours before bed

As you can see, we can apply this green zone style of training to the lifestyle habits that we want to practice supporting sustainable health. Your green zone practices should be relaxing, and most importantly enjoyable. Configure a green zone practice that feels best for you, something you look forward to and will be able to sustain and build up your strength and success in!

Reference:

https://www.researchgate.net/publication/237096628_Does_Polarized_Training_Improve_Performance_in_Recreational_Runners

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Are Big Cushioned Running Shoes For You?

By Tim Irvine

One of my favorite health and wellness authors, Alex Hutchinson, wrote a great article on running shoes and how cushioning is all the rage. Almost everyone has a pair of ‘joggers’. Those are the ones that distance runners use and are specifically designed to help make running safer, more efficient, and faster. Well, at least that’s what the manufacturers are trying to do.

It only takes a moment in front of a wall of shoes at your favorite running store to see the huge variety in styles. In particular, we are in a time of big cushioning. Ten to fifteen years ago it was minimalist shoes with as little cushioning as possible. ‘Let the foot do what it’s supposed to do’ was the rationale. In part, that is still true, but we’ve evolved since then.

In Alex’s article, he references the Vaporfly by Nike as one of the reasons cushioning has taken off. It made a controversial improvement in elite running times. The improvement was substantial, and people questioned whether it was even fair. To their credit, Nike nailed the ‘performance’ side of their goal. The other great thing was it inspired lots of needed research about cushioning. You can read Alex’s article to find out lots of cool detail about research methodology, but the point of this article is to help educate you on your decisions when picking your own runners.

The most important part, which is also referenced in the article, is to choose a shoe that is comfortable and feels good for you. When I was running marathons, I used New Balance 501s. As I learned more about running, and shoes, the 501s would not have been a recommendation for me based on my foot mechanics and what that shoe was made for. But I have a wide foot and it was a wide shoe, so that was a comfortable fit. Don’t get me wrong, I do believe in matching your foot with a shoe that supports it properly, but if it’s not comfortable, it may create problems for you.

When you are buying that new pair, try at least three different models/brands. The more you try, the better your education and ability to find that perfect comfort level. Be cautious about any claims, as peer-reviewed research is growing but the evidence is still light.

Understanding your foot mechanics is also important. If your salesperson can’t provide some basics, then see someone like Victoria Lavinskas or Katie Snowden at Totum. They are exceptional therapists as well as runners and they can provide you an understanding of your own unique mechanics.

Eventually, the research will catch up and provide us with some more definitive guidance on how these different shoe designs help or hurt us. In the meantime, we take in all available information, match it with comfort, and get out and enjoy ourselves.

PS If you are looking to improve your running, or to get started in running and want to do it right, take a look at our RunSmart program. It’s an amazing education!