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A Micro Approach To Remarkable, Satisfying Habit Chage

By Tim Irvine, MSc.

In March 2022, I wrote an article about ‘embracing micro’. In short, it was a workout approach that suggests anything is better than nothing, and that even five minutes of activity can be helpful for you. Fast forward to today where the concept has deepened, grown roots, and spread to other areas of my life.

As an avid consumer of great wellness information, I’ve had the pleasure of learning from some of the worlds leading experts on a wide variety of topics related to a healthier and happier life. I’ve tried my best to distill this information in an understandable, bite sized way through our weekly wellness blast and podcast.

I’ve also seen thousands of people struggle with too much change at once, leading them to failure too often.

This leads me to the first of several suggestions.

  1. The constant drip of high-quality information

If someone told you today, ‘do this thing for your health’ it is unlikely you would make an immediate switch. Over time, however, if you hear the same message multiple times, and it comes from sources you can trust, you slowly adapt your way of thinking until, one day, you effortlessly make a change that will forever benefit your life. I’ve experienced this firsthand with food and alcohol choices as well as my approach to physical activity.

Expose yourself regularly to micro doses of great information.

2. 18 minutes a day (or less)

The second concept is the pace of time as a blessing, not a curse. As we know, time goes fast and it’s remarkable how quickly a year goes by. This is a common perception, and it seems to accelerate as we age. Conversely is our misperception of how long it takes to start something new. We put false constraints on ourselves thinking ‘I don’t have time to start this right now’, and then another year goes by.

The concept, in short, states that spending 18 minutes a day at something, you will be better than 95% of the world after one year. I don’t know how true that is, but if you spend even five or ten minutes a day practicing something, you will become competent after a year. Will you be better than 95% of the world? Who cares? You are doing something you enjoy and getting better at it. That adds enjoyment and satisfaction to your life and is vastly less time consuming than you think.

Similarly, habit guru James Clear suggests getting 1% better each day at whatever it is you would like to improve.

Regular, micro doses of practice will make you better.

3. Make it easy for yourself to succeed

Lastly, it’s often the smallest impediments that prevent us from starting or continuing positive habits and behaviours. For this reason, it’s critical to remove as many roadblocks as possible. Like many things, this is much easier to do than we think. You don’t need super will power to make change, just a different approach and, potentially, a different environment.

A friend of mine wanted to start playing guitar but was convinced he did not have the time. Finally, someone recommended an app and his partner gifted him a guitar and stand. He decided to place it in the room of the house where he spent most of his time. It was a constant invitation to play and he ended up playing anywhere from 5-20 minutes, multiple days a week. Now comfortably plays songs at the campfire. He’s not Ed Sheeran, but he created an environment that allowed him to succeed.

Similarly, if you want to cut down on a type of food like chips, don’t bring them in your house in the first place.

Or choose something like this stylish and beautiful piece of furniture by Lifted Movement that puts workout tools conveniently in any room of your house.

Micro adjustments to your physical space will help you succeed.

Give this approach some thought or a try and see if it helps you evolve in a more pleasurable, sustainable, and effective way. Good intentions are one thing but being realistic about them makes a big difference to success or failure. Consistency in micro doses will win out in the long run.

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Artificial Sweeteners: Too Good to be True?

By Dr. Tamara Kung, ND

Many of us are becoming increasingly aware of the harmful effects of excess sugar on our health. Much of the conversation I hear today around healthier eating, is that people are actively trying to reduce their sugar consumption or are worried about their insatiable sugar cravings. The most common goal for this is in trying to prevent conditions like diabetes, obesity, cancer, and cardiovascular disease. 

The effects of too much sugar in our diet are strongly associated with these conditions above, collectively known as “Metabolic Disease”. Sugar can also lead to acne, eczema, gas, bloating and unsatisfying poops, insomnia, low mood, lack of focus, and even anxiety.

Enter artificial sweeteners – the questionable heroes designed to save the day by letting us indulge our sweet tooth without the health pitfalls of sugar. Too good to be true?

The Sweet Science: How Do They Work?

Artificial sweeteners, like saccharin, aspartame, erythritol, sucralose, and steviol glycosides (found in Stevia), are cunning sugar impostors. They mimic sugar’s sweet taste but bring little to no calories to the party. How do they do it? These compounds are hundreds, sometimes thousands, of times sweeter than sugar. So, a little goes a long way, calorie-wise. 

Despite having virtually zero calories, artificial sweeteners still light up our dopamine reward systems, satisfy the sugar cravings, and studies show they still raise insulin. In an experiment on groups of diabetics, researchers found that the group that had artificial sweeteners became more insulin resistant (the problem of diabetes got worse). The way this can happen is that when our tongue tastes something sweet, it sends a message to our digestive system to “prepare for the sugar load!” As a result, insulin gets released, ready to receive and deal with the incoming sugar. This is what worsens insulin resistance. 

The concern about this is that the brain is still wired to crave intensely sweet foods. Our brains can’t tell the difference between plain table sugar, and stevia, super sweet is still super sweet. While less calories can lead to some weight loss, the cravings and habits remain unchanged, meaning healthy eating habits are not established and maintaining weight loss is still a battle. The battle, guilt, shame, and fear of eating remains. 

In fact, observational studies show that while switching to artificial sweetener from sugar keeps blood sugars stable, people who consume the largest quantities tend to become more obese, develop diabetes, and cardiovascular disease. What this tells us is that relying on artificial sweeteners won’t curb our cravings for sugar and can instead increase our intake for processed foods since increased appetite is common among those who consume artificial sweeteners. 

Safety Check: But are Artificial Sweeteners Actually Harmful?

The million-dollar question: Are artificial sweeteners safe? Extensive research, including studies conducted on humans, has shown that artificial sweeteners, when consumed within recommended daily limits, are generally safe for most people.

Artificial sweeteners in general don’t get absorbed, and they can end up in our colon where our gut bacteria will eat them instead. This is what produces gas in us humans – the fermentation of undigested food. So, common side effects of artificial sweeteners are excess gas and bloating, as well as a shift in the types of bacteria we grow in our gut (often in the direction of a less favourable ecosystem). 

Erythritol & Cardiovascular Disease?

Studies done on this specific sweetener found an increased correlation between erythritol measured in people’s blood and cardiovascular events like heart disease and stroke. However, erythritol is also produced by our own bodies when we consume sugar, so the conclusions drawn here are not necessarily the most accurate. People who generally eat more sugar may be the same people consuming more artificial sweeteners as a healthier option. A study like this doesn’t clearly tease out the specific reason for elevated cardiovascular risk. More technical and long-term studies need to be done on erythritol before we can effectively make an informed decision on whether it has a place in our foods or not. 

The Exception to the Rule: Phenylketonuria (PKU)

There is an exception – aspartame contains phenylalanine, which can be harmful to individuals with phenylketonuria (PKU), a rare genetic disorder. People with PKU must closely monitor their aspartame intake and consult with healthcare professionals.

Artificial sweeteners are rigorously evaluated by food safety authorities worldwide, such as the FDA and EFSA. These evaluations consider scientific data, including animal and human studies, to establish acceptable daily intake (ADI) levels, well below the levels that could pose health risks.

In a nutshell, artificial sweetners are safe for most people when consumed on occasion. I think it can be OK to use artificial sweeteners for a birthday cake, or holiday dessert, but not something I am comfortable recommending for daily consumption. Artificial sweeteners can offer a sweet alternative to sugar, and can be a sweet escape once in while, but for those seeking to evolve themselves and evolve their cravings for more nourishing foods, reliance on artificial sweeteners won’t help. 

Instead, opt to reset your sweet tooth threshold to be satisfied with all fresh and frozen fruit because this is the sweet stuff you can enjoy to your heart’s content! Believe it or not, when you take a break from sugar and artificial sweeteners, foods like raspberries and blueberries will start to be delightfully enjoyable and just sweet enough 🙂

Reference:

Kris-Etherton P.M. et. al. Nutrition and behavioral health disorders: depression and anxiety. Nutrition Reviews, 79(3), p. 247-260. doi: 10.1093/nutrit/nuaa025

Kose J, Cheung A, Fezeu LK, Péneau S, Debras C, Touvier M, Hercberg S, Galan P, Andreeva VA. (2021). A Comparison of sugar intake between individuals with high and low trait anxiety: results from the NutriNet-Santé Study. Nutrients, 13(5), p 1526. doi: 10.3390/nu13051526 

Mathur K, Agrawal RK, Nagpure S, Deshpande D. (2020). Effect of artificial sweeteners on insulin resistance among type-2 diabetes mellitus patients. J Family Med Prim Care, 9(1):69-71. doi: 10.4103/jfmpc.jfmpc_329_19. 

Mazi TA, Stanhope KL. Erythritol: An In-Depth Discussion of Its Potential to Be a Beneficial Dietary Component. Nutrients. 2023 Jan 1;15(1):204. doi: 10.3390/nu15010204. PMID: 36615861; PMCID: PMC9824470.

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How Your Gut Shapes Sugar Cravings

By Dr. Tamara Kung, ND

Have you ever wondered why you find yourself reaching for that second cookie or indulging in a sugary treat, even though you promised yourself you’d be ‘good’? Well, the answer might just lie within the trillions of microorganisms residing in your gut – your microbiome. Creepy but true, and so important for those struggling with sugar addictions to understand this major driver for cravings. This is how we can accurately address the cause of how the microbiome is secretly controlling our sugar cravings.

Your gut isn’t just a digestion powerhouse, it’s a bustling metropolis of bacteria, viruses, fungi, and other microorganisms, collectively known as the microbiome. These tiny inhabitants play a pivotal role in your overall health, influencing everything from your immune system to your metabolism. But what’s even more intriguing is their role in shaping your sweet tooth.

Your microbiome isn’t just sitting idly; it’s constantly communicating with your brain through the gut-brain axis. And guess what? These crafty microbes have a sweet tooth of their own! Studies have shown that the composition of your gut bacteria can affect your preferences and cravings for sugary foods.

But how does this work?

Generalizing a bit here, but our microbiome can be divided into two camps. One camp is our healthy bacteria that nourish us, produce anti-inflammatory molecules, heal our gut lining, and secrete mood enhancing, weight loss shedding benefits. They love fiber! Feed them fiber, and they proliferate and offer the most spectacular health benefits, sustainably. 

The other camp is composed of bacteria that thrive off sugar. If we start feeding these guys or have fed them for most of our lives (if you grew up on cereals, sandwiches, and cookies like I did), they grow in number. As their population expands, their collective voices grow louder and louder, calling out and controlling our brain. From here our brain gets the signals to seek sugar and starts to move our arms and legs to hunt for sugar – like a puppet being controlled by millions of microscopic bacteria!

Enter fermented foods – your healthy microbiome’s secret allies. Fermented foods like yogurt, sauerkraut, kimchi, and miso are rich in probiotics, the good bacteria that strengthen your gut community. When you indulge in these delicious treats, you’re not just treating your taste buds; you’re nurturing your microbiome.

Fermented foods help diversify the bacteria in your gut, creating a harmonious microbial symphony. And guess what? A balanced microbiome is less likely to go on a sugar binge. When you eat more of these friendly bacteria, they crowd out the less desirable ones that crave sugar. It’s like having your own team of health-conscious cheerleaders!

But that’s not all. These probiotics produce short-chain fatty acids which act as messengers between your gut and brain. They send signals that control appetite and cravings. So, when your microbiome is flourishing, it can send messages to your brain that help curb those incessant sugar cravings.

So, the next time you reach for that cupcake, give a nod to your microbiome. Remember, those tiny critters have your best interests, and your gut, at heart. By enjoying a variety of fermented foods, you’re not just satisfying your taste buds; you’re cultivating a vibrant, diverse gut community that keeps your sugar cravings in check.

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How Intermitent Fasting Can Help You.

By Dr. Tamara Kung, ND

Intermittent fasting is a popular topic of conversation in the health and wellness realm, and with that, there is also confusion. The reality is, this is not just a trend, but an actual skill many of us can use to better our health.

I say this is a skill because we can use fasting to counter, or balance, the current food system that is available 24/7 and prompts us to eat from the moment we wake up to the moment we go to bed. This abundant supply has created an evolutionary mismatch between our biology and our environment. 

Our society has conditioned us to the schedule of 3 meals a day plus snacks, totalling an average of 5-6 meals a day. This chronic, constant eating pattern can be a significant contributor to much of the weight gain and chronic disease associated with elevated insulin and inflammation. This is where fasting comes in.

Intermittent fasting involves cycling between periods of eating and fasting, and when practiced thoughtfully provides us with some health advantages. Fasting is different from starvation. Starvation is out of our control with no known end, and with nutrient deficiencies. Fasting is something we control, and typically approach from a adequate or over nourished state.

Studies in humans and mice have demonstrated fasting to improve metabolic, gut, and cognitive health, in addition to potential longevity benefits. 

The concept behind intermittent fasting is simple: it revolves around specific timing for meals which create designated fasting and eating windows in your day. Common methods include the 16/8 method, where individuals fast for 16 hours and eat during an 8-hour window, the 5:2 method, which involves regular eating five days a week and reduced caloric intake for two days, and the 24-hour fasting method, where entire meals are skipped for a full day.

Scientific research supports intermittent fasting’s effectiveness. It triggers a state of ketosis, wherein the body uses stored fat for energy instead of glucose, leading to efficient fat burning and potential weight loss. Additionally, intermittent fasting improves insulin sensitivity, reduces insulin resistance, and encourages cellular repair processes, which can contribute to overall metabolic health and protect us from conditions like heart disease, stroke, cancer, and diabetes. 

Fasting has been linked to potential longevity benefits. It can initiate a process called autophagy, which prompts our cells to repair and remove non-functioning cells. This is one reason some lean into fasting to protect themselves from age-related diseases.

Intermittent fasting may also positively impact cognitive function. Some proponents claim it enhances mental clarity and focus by increasing brain-derived neurotrophic factor (BDNF) production, which is a protein associated with brain health. However, more research is needed to fully understand its effects on human cognition.

Some of my personal reasons for fasting is that it teaches me patience, helps me counter periods of big feasting, and supports me while I travel. An example of patience comes in when we are drawn to a bakery window. When you know you can fast, you don’t need sugar for fuel and can rely on your fat stores. Cravings for those baked goods are reduced and you can choose whether you want to wait until you get quality Real Food, or you indulge in that croissant occasionally.

I also like to fast after holiday feasts because I can eat two days’ worth of delicious food in those situations. Think Thanksgiving or big weddings.

Fasting is also helpful when I travel, as airports and the open roads are notorious for their lack of Real Foods. I often just drink water and wait for something worth my while at my destination where I can sit down with friends or family and enjoy a real meal!

While intermittent fasting offers numerous advantages, it may not be suitable for everyone. Pregnant or breastfeeding individuals, those with a history of eating disorders, or certain medical conditions should approach it cautiously and seek professional guidance. Please speak with your health care provider or Naturopath for a proper assessment and to help you select a fasting routine best suited to your body and health goals. 

Like learning any skill, I recommend starting slowly and working towards improving over time. It will be worth it in the long run.

Reference:

The Obesity Code, by Dr. Jason Fung

Moore MN. Lysosomes, Autophagy, and Hormesis in Cell Physiology, Pathology, and Age-Related Disease. Dose Response. 2020 Jul 7;18(3):1559325820934227. doi: 10.1177/1559325820934227. PMID: 32684871; PMCID: PMC7343375.

Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020 Feb;66(2):117-125. PMID: 32060194; PMCID: PMC7021351.

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Are You Keeping Your Brain, And Skin, Young?

The Cognitive Protector Factor

By Dr. Tamara Kung, ND

As we age, physical changes are inevitable. Our hair turns silver, skin wrinkles, while memory and cognitive function diminish. There is growing concern throughout our life that as our bodies and mind age, our quality of life declines. But, there is great news!  What we do in our earlier years can protect quality for the long run!

The most common brain change people notice is memory loss. According to the Centers for Disease Control and Prevention, the greatest risk factor for dementia is age. Alzheimer’s disease is the most common kind of dementia, accounting for up to 80% of cases. 

Scientists are still uncovering the exact mechanisms for this, but recent research shows that a process called oxidative stress plays an important role for cognitive decline. According to a 2020 review published in Frontiers in Neuroscience, many studies have demonstrated “Intimate links between oxidative stress and cognitive dysfunction during aging and age-associated neuronal diseases.”

While the cure is yet to be found, scientists believe antioxidant intake may have a profound protective effect on the brain as people age. Here’s what you need to know about antioxidants and your brain, including how to protect your memory, cognitive acuity, and mood.

Antioxidants and Brain Health

Oxidative stress means that the oxygen that our bodies use for energy (yup the very stuff needed for life) can actually cause a little damage as a result of just being a functioning human. Think of the oxidation that happens on metals which leads to damage, aka. “Rust”. We call these damaging components of oxygen “free radicals”. Our bodies are smart organisms, and are well equipped with ways to scrub away rust or protect our body from accruing this damage. We naturally produce antioxidants with cool names like superoxide dismutase (SOD), and glutathione. 

There are, however, external inputs of free radicals as well – think added sugars, fake foods, alcohol, air pollution, and cigarette smoking. When we add these in addition to our own internal generation of free radicals, this can quickly add up and tip the scales beyond what our body can naturally protect us from. This is what causes the characteristics of what we call aging and is what leads to disease. Aging in and of iteslf dosen’t mean physical and cognitive decline, but rather, it’s the increased accumulation of “rust” or oxidative stress. 

Research suggests that the brain is particularly vulnerable to oxidative stress and increased free radicals are tied to the incidence of Alzheimer’s, anxiety, and depression. 

Tipping the Scale in Your Favour

Antioxidants from real food contain additional compounds called carotenoids, flavonoids, and resveratrol, that act like our second wind of protection, our backup which helps prevent cells from damage by extinguishing excess free radicals. My previous article describes how to incorporate and find the highest sources of antioxidant rich foods. They are primarily from fruits, vegetables, whole grains, nuts, and legumes which is why unprocessed, Real Foods has been shown to prevent diseases of the brain.

A 2020 analysis published in the International Journal of Molecular Sciences concluded that antioxidants can target free radicals in the brain and lower the oxidative stress associated with neurodegenerative diseases. According to a 2022 study in Neurology, people with higher antioxidant concentration in their blood also have a lower dementia risk. Specifically, the cognitive function score of people who ate more flavenoids – the compound found in onions (especially red), berries, citrus fruits, soybeans, cherries, and apples – declined more slowly per decade than people who ate fewer. 

Different types of antioxidants work in different ways. They can either limit the production of free radicals, or make them less toxic to the body and brain which is why a variety of different types of antioxidants are most protective. 

Antioxidant protection slows down the rate of neuron damage, and may even prevent it, so neurons can communicate better, leading to improved mental acuity, focus and memory. Since oxidative stress is also linked with depression and anxiety, studies have been able to show that patients with major depression do also have a decreased level of vitamin C and E in their blood. A 2018 animal study found that resveratrol, an antioxidant found in grapes, blueberries, cranberries, cacao, and peanuts , may be an effective treatment for depression. In fact, several studies show that a diet plentiful in antioxidant rich fruits and vegetables has been correlated with lowered risk of depression and psychological distress.

Increasing the intake of plant antioxidants has been shown to result in improved mood in multiple populations even after a single blueberry & spinach shake or daily green tea!

How to Protect Your Brain

In clinical practice, I often have patients come in who are taking supplements like vitamin C, A, E as an attempt to amp up their antioxidant levels. However, the National Institutes of Health recommends caution when taking these isolated antioxidants at doses higher than would ever be found in nature and from whole foods. Some studies have found evidence of thyroid impairment and vitamin C inhibition with excessively high doses of isolated antioxidants that come in pill form. For this reason, I prefer to recommend eating Real Foods.

If you’re in a pinch, products like Younited are great for a grab and go option. Looking for quick sources of real foods can also come in powdered form which make it convenient to travel with or incorporate in under 5 minutes as part of your daily routine to make sure your bases are covered.

For example, with breakfast, enjoy a colourful fruit as a side or enjoy fruits as your dessert after your meals. If you’re having pasta, or a meal that’s looking like a pile of shades of beige,  add some spinach, peppers, pesto, or beets to it to give it a face-lift and health boost. 

The thought of getting older can be overwhelming. For some, age may seem so distant that you may not think much about it. Numerically increasing our years is not inherently harmful, and doesn’t necessarily mean a drastic breakdown and loss of quality of life – as we see in the Blue Zones.

No matter how old you are, now is the perfect time to begin routines that protect you for  years to come. What you do in your 30’s, 40’s, 50’s will hit you in your 70’s and 80’s and 90s! The healthier you are at those younger ages, the healthier you are later in life.

References: 

Franzoni et al., (2021). Oxidative stress and cognitive decline: The neuroprotective role of natural antioxidants. Frontiers in Neuroscience, 15(729757). doi: 10.3389/fnins

Ighodaro, O.H., Akinloye, O.A. (2018). First line defence antioxidants-superoxide dismutase (SOD), catalase (CAT) and glutathione peroxidase (GPX): Their fundamental role in the entire antioxidant defence grid. Alexandria Journal of Medicine, 54(4), 287-293. Retrieved from https://www.sciencedirect.com/science/article/pii/S2090506817301550

Waheed Janabi A.H. et al., (2020): A promising nutraceutical approach against lifespan-shortening diseases. Iran Journal of Basic Medical Science. 23(2):140-153. doi: 10.22038/IJBMS.2019.35125.8353. PMID: 32405356; PMCID: PMC7211351.

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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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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

Magnesium And You: Muscle Cramps, Sleep, And Performance

By Dr. Tamara Kung, ND

Magnesium is a mineral that is integral to helping us feel and function our best. It helps us build protein, strong bones, normalizes blood pressure and sugar levels, and it also helps keep our hearts beating steadily and healthily! 

But did you know that the magnesium is not just important for your overall health but can also be a game-changer for your fitness goals? Magnesium is one of the most essential minerals that play a crucial role in muscle function, energy production, and recovery. So, let’s dive into the scientific benefits of magnesium and how it can help you achieve your fitness goals.

Improves Muscle Function

First up, muscle function. Magnesium is a key component in muscle contraction and relaxation. This means that if you’re deficient in magnesium, you may experience muscle cramps, weakness, and fatigue. By ensuring adequate magnesium levels, you can optimize your muscle strength and endurance.  

Magnesium is involved in the production of ATP (adenosine triphosphate), the molecule responsible for powering up every cell in our body. This means that magnesium is essential for maintaining energy levels during your workout and preventing fatigue. So, if you’re feeling sluggish during your workouts, low magnesium levels may be a contributing factor. 

Improves Recovery

Magnesium is also crucial for recovery after exercise. It helps to reduce inflammation, decrease muscle soreness, and improve muscle repair. This means that by incorporating magnesium via food or supplement into your post-workout routine, you can recover faster, allowing you to bounce back and stay on top of your fitness routines. 

Improves Sleep

Magnesium has also been shown to improve sleep quality, reduce stress and anxiety, and regulate blood sugar levels. All of which can have a significant impact on your fitness journey.

It also has anti-inflammatory qualities. Maintaining appropriate levels will reduce post-workout muscle soreness compared to being deficient.

You can check your serum magnesium levels through a blood test with your healthcare provider or naturopath! 50% of the population are found to be deficient in this mineral, mostly because of the proliferation of fake, processed foods which make our plates look like shades of beige and offer very little magnesium (or any nutrient for that matter). 

Recommended daily intake for the average adult is 310-420 mg per day.

One of the best ways to get your daily magnesium dose is through your foods! Real, whole foods are where all your magnificent minerals are found! So why not enjoy deliciousness and get your magnesium in at the same time? 

This is a chart of some of the top food sources of magnesium.

FoodServings SizeMagnesium (mg)
Pumpkin seeds¼ cup190
Spinach, cooked1 cup157
Swiss chard, cooked1 cup150
Tempeh1 cup134
Quinoa, cooked1 cup118
Chia seeds1 oz (2 tbsp)110
Edamame1 cup100
Brown rice1 cup84
Cashews1 oz 82
Almonds1 oz 80
Halibut3 oz90
Mackerel 3 oz 82
Salmon3 oz26-84
Tofu1 cup74
Dark chocolate1 oz 64
Black beans½  cup60
Avocado1 medium58
Peanut butter1 oz49
Yogurt, plain1 cup 42

With so many of us potentially deficient in magnesium, it’s important we learn how we can increase intake to improve our health. Supplementation can be a safe and efficient way to make sure you are covered. Again, speaking with your healthcare provider or naturopath can help you tailor the dose and direct you to the best form for your needs (you may have noticed the variety of magnesium supplements out there and it can feel overwhelming). 

Better yet, try out this simple recipe rich in magnesium.

Spinach Salad with Pumpkin Seeds and Feta

Ingredients:

  • 4 cups fresh spinach leaves
  • 1/4 cup pumpkin seeds
  • 1/4 cup crumbled feta cheese
  • 1/4 cup thinly sliced red onion
  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • Salt and pepper, to taste

Instructions:

  1. In a large bowl, combine the spinach, pumpkin seeds, feta cheese, and red onion.
  2. In a separate small bowl, whisk together the olive oil, apple cider vinegar, salt, and pepper.
  3. Drizzle the dressing over the spinach mixture and toss to coat.
  4. Serve immediately and enjoy!

This recipe is not only delicious, but it’s also a great way to get a dose of magnesium from the pumpkin seeds and spinach. Enjoy this salad as a side dish or add some grilled chicken or tofu to make it a main course.

References:

Bertinato J, Wang KC, Hayward S. Serum Magnesium Concentrations in the Canadian Population and Associations with Diabetes, Glycemic Regulation, and Insulin Resistance. Nutrients. 2017 Mar 17;9(3):296. doi: 10.3390/nu9030296. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372959/

Magnesium fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements.Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Categories
Fitness Performance Tips

This Kind Of Morning Nutrition Can Help You Thrive

By Tim Irvine and Tamara Kung ND

My morning meal has evolved dramatically over the years. For the first 25 years of my life, I was religious about frozen from concentrate orange or apple juice, toast with a bunch of jam, and some sort of cereal. The latter was usually a ‘healthier’ options like Corn Flakes, Rice Krispies, or Cheerios. Healthier when compared to Captain Crunch and Count Chocula. That is until I added a tablespoon or more of brown sugar, because there just wasn’t enough added sugar in my choices as they were. Ugh.

Contrast that with what I do now which is usually some sort of protein like eggs, yogurt with blue berries and natural granola, and often some amazing whole grain bread with natural peanut butter. I’m a coffee guy in training now (more about that in a different article) but it’s not part of my morning routine. Instead, I have one of these two options as my morning drink:

  1. 750ml of water with 3/4’s of a teaspoon of Biosteel sport performance powder, ¾’s of a teaspoon of Schinoussa sea vegetable super food, a teaspoon of creatine, and 4-6 drops of vitamin d3/k2.
  2. 300ml of unsweetened, non flavoured almond milk, 300ml of water, one full scoop (about 3 tbs) of Younited All In One Protein superfood mix, and a teaspoon of creatine.

I’ve evolved to these drinks based on my reading of what will give me the most bang for my health buck. Since I don’t have extensive education in nutrition, I thought I would get some feedback from someone who has much more knowledge of this area than I do. That’s where Dr. Tamara Kung, ND, comes in with an assessment of my concoctions. Let’s see what she thinks.

It’s great to see the evolution of your breakfast which reflects your constant desire to continue learning to become empowered to take control of your health. This is how we can find the best possible ways to enhance our physical and cognitive function. 

At first glance, these are great morning cocktails especially since I know you are quite active in your mornings, often enjoying a run outdoors as well.

We’ll start off with Cocktail 1.

I really enjoy the combination of Biosteel and Sea Vegetable for your lifestyle. I see it being beneficial for you for these reasons:

·       Electrolytes from Biosteel include essential minerals like sodium, potassium, and magnesium, which is helpful for those as active as you are. Replenishing sodium and potassium are 100% necessary for generating the electrical spark that gets your muscles to initiate movement, and also the sparks of communication within the neural circuits of your brain. For this reason, electrolytes can be helpful as a physical and cognitive performance enhancer. Since I’m aware that you are following mostly unprocessed, Real Foods, the extra sodium is safe to include. 

·       There’s a small addition of beetroot in Biosteel’s formula as well, which is a fun nitric oxide boost. This molecule helps dilate our blood vessels, increasing oxygen efficiency and studies have shown beetroot juice to improve endurance and physical performance.

·       You get convenient coverage of vitamins and minerals from Biosteel, and while I typically prefer using real food for achieving your daily doses, this is a very easy way to ensure your bases are covered. Because I know you eat mostly Real, unprocessed foods, I think this is a great supplement to your Real Food diet. For example, the extra folate helps with muscle synthesis, and is why Popeye the sailor man was famous for popping cans of spinach into his daily routine.

·       Sea vegetables from Schinoussa include ingredients like algae! This is a whole category of foods that  I think more people definitely need more of. It’s not common in Western diets. But remember that part of healthy nutrition is not just eating whole, Real Foods, but also diversity. Different foods offer varying amounts of nutrients. Spirulina and chlorella are Real Food sources of nutrients like iron, vitamin A & C which can help improve skin health, is a source of plant protein, and omega 3s with 500 mg per serving. Algae are a nutrient dense, antioxidant powerhouse and their efficient anti-inflammatory capacity contributes to protecting us from chronic disease as well!

Health Eating = Real Foods + Diversity

·       Vitamin D3/K2 is important for us Canadians to include. The combination with vitamin K2 is important to support cardiovascular health and protect us from calcifying are blood vessels. I often suggest having these levels measured and dose according to the results from your blood work which you can receive from your GP or friendly neighbourhood naturopath 🙂 

On to Cocktail 2:

·       Creatine is one of the most well studied amino acids and the supplement of this has been shown to improve physical performance in terms of strength and endurance. It can also increase lean muscle mass, which all again are helpful for athletes like yourself. 

·       I’m excited about Younited’s product. It has prebiotics (a fancy word for fiber in the form of inulin and mushrooms), an array of both land and sea vegetables, a plethora of antioxidant, and anti-cancer spices, fruits and vegetables (like moringa & broccoli and mushrooms). The power of the entire food beats out supplements that just extract singular vitamins and minerals. The interactions of thousands of compounds in a Real Food are unmatched in their synergy when eaten in whole form – we have just scratched the surface in this realm but research so far shows whole foods beat out isolate nutrients more often than not!

Suggestions:

1.        The only addition I’d make to your cocktail rotation is the supplement of hydrolyzed collagen. 

o   Collagen is the  most abundant protein in our body and is an integral structural protein in muscles, tendons, ligaments, skin, blood vessels, gut tissue, and dentin in our teeth. Studies show that it improves healing and recovery after athletic injury, alleviates joint pain, and can protect the integrity of joints -as collagen can be directly deposited in these areas! 

o   Collagen also improves skin health, improving skin elasticity and it’s protective function.

2.        Diversity

o   The fact you have two different super drinks to choose from is great. I would recommend alternating them with every other day, or maybe one week on and the next week will be the other. This way you get a chance to absorb a variety of nutrients from all the different sources which helps to keep your vitamin and mineral levels topped up, and not heavy on only certain types. 

It is no easy feat to unhook yourself from old habits and what appears to be a heavy slant on processed sugary foods, so I want to give you a HUGE high five for that! The fact that we are discussing nutrition and ways to enhance every part of Level 2 Tim at this high level is not only fun, but I hope these incorporations leave you feeling better overall.

Thanks Tamara!

It looks like I’m on the right track and with a couple of additional adjustments I’ll be able to improve the good thing I have going. Hopefully you can take something away from this that will work for you. Cheers!

References:

Andrade, L.M., et al. (2018). Chlorella and spirulina microalgae as sources of functional foods, nutraceuticals, and food supplements; an overview. MOJ Food Processing & Technology, 6(2). Retrieved from https://www.researchgate.net/profile/Lidiane-Andrade/publication/322888591_Chlorella_and_Spirulina_Microalgae_as_Sources_of_Functional_Foods_Nutraceuticals_and_Food_Supplements_an_Overview/links/5a745245458515512078e1ec/Chlorella-and-Spirulina-Microalgae-as-Sources-of-Functional-Foods-Nutraceuticals-and-Food-Supplements-an-Overview.pdf

Domínguez R, Cuenca E, Maté-Muñoz JL, García-Fernández P, Serra-Paya N, Estevan MC, Herreros PV, Garnacho-Castaño MV.  (2017). Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes: A systematic review. Nutrients, 9(1):43. doi: 10.3390/nu9010043. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/ 

Gurney T, Spendiff O. Algae Supplementation for Exercise Performance: Current Perspectives and Future Directions for Spirulina and Chlorella. Front Nutr. 2022 Mar 7;9:865741. doi: 10.3389/fnut.2022.865741. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8937016/

Patrick, R. Hydrolyzed collagen Found My Fitness. Retrieved from https://www.foundmyfitness.com/topics/collagen

Categories
All For your Info Recommendations

5 ways to build your health protection buffer during the holidays

By: Dr. Tamara Kung, ND

Let’s be real. We will probably enjoy more processed foods and some alcohol these holidays… and that’s OK! Studies show that when we spend time with others, we increase our longevity by 50%!

The emotional feel-good effects of social times are great, but there is a tangible, physical change that occurs when we connect with others. Loneliness increases inflammation while a sense of belonging and connection decreases it. This reduces the risk of headaches, joint pain, digestive issues, and skin conditions like acne or psoriasis.

Some holiday indulgences are expected, however, and here are five ways to build up a buffer of protection so your health doesn’t have to take such a big hit.

Antioxidants – Load up on these before and after your event. One way I protect myself is having 1 tsp of matcha powder the morning of and the morning after (especially ones that are blended with a mushroom for a boost of antioxidants and gut health). Check out antioxidant rich foods here.

Fiber – A fun study showed that even if we were to have a meal that’s high in refined sugars, like frosted flake cereal, adding fiber such like a cup of delicious blueberries, we can blunt the amount of sugar we absorb into our bloodstream (despite the natural sugars in the fruit!) This is shown to reduce the blood sugar spike and keep us from becoming insulin resistant.

Drink alternatives – There is a whole new demand when it comes to fun drinks that are alcohol free! Daydream is one of our favourites without any added sugars and the bonus of adaptogenic herbs (aka “stress soothers & mood balancers”). Go ahead and enjoy an alcohol-free bevy if you don’t feel like drinking. Have it a nice glass, and none would be the wiser!

Intermittent Fasting – This is a skill I love to teach. Please speak with your healthcare provider or friendly neighbourhood naturopath to adapt your intermittent fasting program to your specific health needs. We are meant to balance periods of feasting with fasting so we can use that extra energy instead of having it sit stored as fat around our organs. If you enjoyed a big festive dinner, maybe you can wait a little later the next day to have your first meal.

Sleep – This is our ultimate recovery and superpower. No easy feat when our routines get jostled around but worth being mindful of. A good night’s sleep is the only time for every part of our body and mind to heal.

The holidays are fun times and a welcome break from our regular routines. Enjoy shaking it up and use one or two of these tips to help make sure you bounce back more quickly, or better yet, to protect yourself from getting hit too hard in the first place!

Reference:

Blacker BC, Snyder SM, Eggett DL, Parker TL. Consumption of blueberries with a high-carbohydrate, low-fat breakfast decreases postprandial serum markers of oxidation. Br J Nutr. 2013 May;109(9):1670-7. doi: 10.1017/S0007114512003650. Epub 2012 Aug 31. Retrieved from https://pubmed.ncbi.nlm.nih.gov/22935321/

Curtis PJ, Berends L, van der Velpen V, Jennings A, Haag L, Chandra P, Kay CD, Rimm EB, Cassidy A. Blueberry anthocyanin intake attenuates the postprandial cardiometabolic effect of an energy-dense food challenge: Results from a double blind, randomized controlled trial in metabolic syndrome participants. Clin Nutr. 2022 Jan;41(1):165-176. doi: 10.1016/j.clnu.2021.11.030. Retrieved from https://pubmed.ncbi.nlm.nih.gov/34883305/

Holt-Lunstad J, Smith TB, Layton JB (2010) Social Relationships and Mortality Risk: A Meta-analytic Review. PLOS Medicine 7(7): e1000316. Retrieved from https://doi.org/10.1371/journal.pmed.1000316