Feeding Carb-Crazy Teens

It’s a real thing.
Teenagers love the carbs.
They are drawn to them.
Sometimes driven by them.
With that carb-crazed (frenzied even) look in their eyes.

I know, I have one, and truth be told, he’s got his hands in the chip bag every time I turn around. The pull is strong; the cravings genuine.
And if left to their own devices, the teens will reach for the carbs every time.

And it’s not wrong.

In fact it’s a physiological mechanism and also a psychological one.
What matters the most here is the FOOD CHOICE.
Living in the world we are today, while good quality carbohydrates can be health supportive, the wrong carbs can wreak very serious havoc on the body, disrupt many other bodily systems, and set these teens up for disease development down the road.
This is why getting clear on carbohydrates and teens is so important.

Why Teenagers Reach for Carbohydrates

1. They Need More Calories: Naturally, teenagers are developing at a rapid rate. Their developing bodies, brains, nervous and hormonal systems, are working overtime. Many of today’s teens are also highly physically active. When the body’s demands exceed their caloric intake, the body will naturally ask for more calories. The easiest way to increase calories is through carbohydrates, the body’s first source for fuel, so the messaging that the brain receives from the body is to add glucose. The reach for carbohydrates is thus, a natural, physiological response to the body asking for more fuel.

2. They Crave Sugar: Teenagers have warranted cravings for sugar as the body looks for more caloric intake. The more these teens meet their sugar cravings with sugar in the form of refined carbs, the more they will continue to reach for these quick-release glucose foods. Once we begin to meet our sugar cravings with junk foods, we will spike and then quickly crash our blood sugar levels, leaving us to crave more junk foods as the cycle continues.

3. Teenage Brains Love Rewards: The brain's reward system releases the neurotransmitter dopamine when stimulated by pleasurable events, increasing the drive to carry out these activities. Teenagers are particularly drawn to this dopamine release & reward system. Just as your teenager will continue to go back for more video games, tik toks, and loud music, they too will return time and again for the dopamine releasing rewards of sugar.

4. Lack of Prefrontal Cortex Development: If you are a parent of a teen, you likely understand that the prefrontal cortex is still in developmental stages until their early 20s. This premature development affects their ability to perform executive functions, elicit behavioural control, and affects attention and decision-making. For this reason, we often see increased risk taking behaviours in teenagers. The prefrontal cortex helps us to resist performing behaviours triggered by events in the environment. Resisting these behaviours in the face of immediate reward, such as sugar, can be difficult, particularly for teenagers.

5. They Taste Good: Simply put, carbohydrates tend to meet our taste sensation needs easily. Refined carbohydrates have become a mainstream street food for teens because of this and it’s what they are often served at school during Hot Lunch or in the Cafeteria, because we know the average teenager will have no trouble getting it in.

Once we’ve understood some of the physiology behind these cravings, it’s a little easier to understand why your teen might fight you tooth & nail for those french fries, but it doesn’t necessarily clear up the issue.

From a Nutritional Standpoint, the real trouble here is that Carbohydrates have been misunderstood and gotten a bad rap throughout the years and are not all created equal. Real, unrefined carbohydrates are an absolutely imperative food category for teenagers, provided there is good food choice and proper nutritional balance. Refined carbohydrates: white bread, pasta, chips, deep fried foods, processed and junk foods, have zero benefits for your teen.
And this is the piece we must get clear on as parents.

Supporting Your Carb-Crazed Teen

Do Not Wrong Carbs: I work predominantly on supporting my clients in building a healthy and positive relationship with food, so I am continuously aware of food language and modeling. When raising kids, it’s so important to remember that our kids will model us, whether that is our intention or not. Notice your language around carbohydrates and food in general, and be sure not to make an enemy out of carbohydrates. Carbs are one of 3 main macronutrients of the diet and are responsible for many important physiological processes for all humans, especially teenagers.

Prioritize Real Food: Always, always, always. Stick to real food whenever possible and do whatever you can to have real food on hand for your teen. Let them know what they can reach for after school, give them good options for breakfast, and fill their lunch will lots of real food snacks. Teach them, as often as possible, why choosing real food supports better energy, focus, sleep, mood, and proper development, while also preventing disease development. You may feel it lands on deaf ears, but you know, as any parent does, that if you say it enough times, it will sink in (even if they don’t act like it 😉).

Provide Complex Carbohydrates: The teenage body needs carbohydrates. One of the primary functions of carbohydrates is to provide the body with energy. Teens require extra energy to support their many developmental demands. Carbs are also responsible for the effective breakdown of fatty acids, for assisting in lipid metabolism, proper biological recognition processes, building macromolecules, and sparing protein. Provide good quality, complex carbohydrates regularly. Good choices for teens include: brown rice, quinoa, millet, buckwheat, and starchy vegetables.

Don’t Buy Junk: If you buy it, they will eat it. Period. Try not to have it in the house regularly and when you do bring it in, remind them that it is an occasional thing. While I do believe it’s important not to wrong real food and food choices, I also feel it’s important to be straight with our kids and tell them the truth about what’s in junk food and talk openly about the power and influence of the food industry, so that they can make informed decisions as they mature.

Load Them Up with Fiber: Fiber is a health superhero that supports all main physiological processes, prevents disease, helps to stabilize blood sugars, and is satiating, so it helps your teen to feel full for longer. Be sure that your teen consumes lots of fresh vegetables and fruit, nuts, seeds, whole grains, leafy greens, beans, and legumes, as often as possible. I encourage that you have fresh vegetables or fruit on hand for that after school blood sugar dip (a smoothie is a great idea here too), to stabilize them, fill their bellies, and tide them over until dinner.

Let Them Make Mistakes: Teenagers seek autonomy and they need a certain amount of it in order to support healthy development. Let them make their own decisions around food in those circumstances that make sense. If we are too overbearing around their food choices, we risk reactionary behaviours. Teach them about good food as often as you can and trust that that will be enough to carry them forward. And WHEN they don’t choose in the way you had hoped, let it go.

More Reads on Feeding Healthy Teens

Feeding The Ravenous Teenager
Teaching Youth About Plant Based Options
Helping Your Teen Pack Their Own Lunch

Health Benefits of Iron, Food Sources, & Supplement Options

IRON! A mineral worth talking about!

• Vital for brain development & growth

• Needed for cell production

• Boosts resistance to infection & critical to immune function

• Needed for hormone production

• Makes up myoglobin - a protein that carries & stores oxygen in the muscles

• Needed for proper immune function

Iron deficiency is the MOST COMMON nutrient deficiency, most often caused by excessive blood loss (menstruation), lack of iron in the diet, absorption issues and digestive dysfunction, & pregnancy. Those at Risk: females (monthly blood loss), growing infants & children, vegans who are not consuming enough iron, & endurance athletes (particularly female).

Iron is an essential element for blood production - about 70% of your body's iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin.
About 6% of body iron is a component of certain proteins, essential for respiration and energy metabolism, supporting the synthesis of collagen, some neurotransmitters, and needed for proper immune function.
About 25% of the iron in the body is stored as ferritin, found in cells and circulating in the blood. The average adult male has about 1,000 mg of stored iron (enough for about three years), whereas women on average have only about 300 mg (enough for about six months). When iron intake is chronically low, stores can become depleted, decreasing hemoglobin levels.

There are 2 kinds of Iron: Heme (animal sources) and Non-Heme (plant sources). While heme iron is absorbed more efficiently than non-heme, we can reach the body’s iron needs through consumption of either forms, provided we are absorbing iron efficiently.

When iron stores are exhausted, the condition is called iron depletion. Further decreases may be called iron-deficient erythropoiesis and still further decreases produce iron deficiency anemia.

How to Increase your Iron Absorption:

✔︎ Consume iron rich foods with vitamin C - vit C works synergistically with iron to increase absorption
✔︎ Avoid drinking tea or coffee with your meals - the tannins can reduce absorption by 39% - 64%
✔︎ Avoid calcium-rich foods or supplements when consuming iron foods - calcium interferes with iron absorption
✔︎ Consume a variety of iron-rich foods regularly
✔︎ In the Elderly, decreased iron absorption is often caused by a lack of hydrochloric acid secretion in the stomach and supplementing with HCl can be beneficial

One of the best ways to Up Your Iron Game is to consume foods that contain high iron levels REGULARLY through the diet. Choosing 3 - 5 foods on the list below and weaving them into your daily consumption will help you meet your Iron Needs proactively, without Supplementing, provided your Iron Levels aren’t already low.

Best Food Sources of Iron:

Kelp
Blackstrap Molasses
Pumpkin Seeds
Oysters
Beef/chicken liver
Beef/chicken
Sunflower Seeds
Almonds, Cashews, Brazil Nuts
Millet, Brown Rice
Leafy Greens
Broccoli, Cauliflower
Sprouted Mung Beans
Sesame Seeds

What If You Feel as Though You May Be Iron Deficient?

Symptoms of Iron Deficiency

Fatigue or Lethargy
Weakness
Depression
Restless Leg Syndrome
Impaired Cognitive Function
Pale Skin
Dark Circles Under the Eyes
Headache, Dizziness, or Lightheadedness
Inflammation or Soreness of the Tongue
Cold Hands & Feet
Brittle Nails
Chest Pain, Fast Heartbeat, or Shortness of Breath
Unusual Cravings for Non-Nutritive Substances, such as Ice, Dirt, or Starch

Considering Supplementation

BEFORE YOU SUPPLEMENT: Have your Ferritin levels checked by your doctor. Ideal levels should be above 70ng/mL. It isn’t a great idea to supplement with iron unless you’ve had your levels checked. Excess iron can cause build up in the liver, kidneys, and arteries, and may lead to increased risk of heart disease. Antioxidants like vitamin C & E can protect against iron-induced oxidative damage.
Dosage Ranges: It is best to work with a Health Care Practitioner to help decide what’s right for you. As a general recommendation, for Iron Deficiency, take 30mg of iron bound to either succinate or fumarate 2x/day between meals. If there is abdominal discomfort, take 30mg with meals 3x/day. To increase absorption, take with Vitamin C (Reference: Encyclopedia of Nutritional Supplements, Michael T. Murray, N.D.).

SUPPLEMENT OPTIONS:
Thorne Research - Ferrochel® Iron is chelated with bisglycinate amino acids, providing high absorption and increased tolerability. Capsule includes Vitamin C, B6, Folate & B12, all of which can enhance absorption and encourage proper nutrient balance.

OptiFer - 11mg of Elemental Iron, highly recognized, high bioavailability, and low gastrointestinal side effects.

Feresom Forte - Canadian Company, Liposomal Iron, high absorption, nutrient balanced.

NOTE: High intakes of other minerals, particularly calcium, magnesium, and zinc, can interfere with iron absorption and drugs like aspirin and ibuprofen may contribute to iron loss via gastrointestinal bleeding.

Always work with a Health Care Practitioner to be sure you are supplementing correctly and to avoid any interactions or negative side effects.

Hope you've learned something here today! If you have any questions or comments, please feel free to reach out to me directly. And be sure to sign up for the Newsletter so that you won’t miss any new info or recipes!

Resources:
Encyclopedia of Nutritional Supplements, Michael T. Murray N.D.
Examine.com
GI Society Product Review
Natural Medicines.com
Mayo Clinic
UCFS Health

Real Food Will Travel

Warning: this is a LONG post, but I’ve written it this way to include as many of my healthy food, travel tips as possible! Pick away at it and take whatever info resonates best for you 😉

I am often asked how we manage good food while on the road.
First of all, let me say this:
If it’s a priority to you, you can make it happen.
Before my family and I even travel, we consider what our food options will look like wherever we are going and often base our decisions, at least in part, on whether or not we will have access to good food and clean water. And then we plan accordingly for the journey along the way.

A Side Note Here:

I have a 14 year old son that I don’t go on many trips without. At this point, he is demanding more autonomy with regards to food choices, and many of them are in a push back response to the healthy food focus we’ve had in our home his whole life. I respect this and understand that he needs to have his own journey with food. So, these days, I consider what his wants will be around food for travelling: he wants to try more restaurant food than I am usually comfortable with, he likes to be able to grab a few junky snacks for the car ride, and he’ll always say yes to the garbage cookies/pretzels on the plane. So be it.
The point is, that while I do my best to keep our food as real food focused as possible, while travelling and always, I DO make adjustments and exceptions, and I’ve learned how not to dwell on those.
My advice to you is to do the same:
Set good intentions, plan ahead and pack as much real food as you can manage, and when there are exceptions or lazy days, allow them without guilt, AND without losing sight of your health goals completely.

And so, take these tips and modify them to suit YOUR FAMILY. One or two may sound more doable for you, or maybe you want to apply them all. Just remember that you can always make little adjustments to do better. Start where you are right now, then set a few doable goals to improve.

Before You Go

1. Rent A Place With A Kitchen: Aim to make the majority of your food in your own space. Find a rental unit with a solid kitchen that is well-equipped, has a blender, a full oven, and a full fridge. Your set up at your homebase will dictate how often you eat at home and how often you grab quick meals. While some are better than others, too much restaurant or to-go food is never health supportive, most do not use organic ingredients, regularly use poor quality oils and meats, and in many locations, use many foods with chemical additives/msg.

2. Find Out Where You Will Buy Food: Before you even book your rental house/unit, figure out what it’s like to buy food: where is the supermarket and what’s it like. Is there a local Organics store of some kind, is there a local place to buy fish or organic/local meat, etc., and how far are these places from where you will be staying.

3. Research Farmer’s Markets: I cannot say this enough! When you are travelling, support the local economy as much as possible. Shopping at the local farmer’s market is a fantastic way to get to know the local food, ask about food preparations, see the local food culture, and to show that, as a traveller, you are doing your best to support the local community.

4. Check Out Restaurants/To-Go Food Options: We like to get excited about the little spots we may want to try. If you have a bit of a plan regarding where you might eat out or grab a smoothie, you are better set up for making good choices in this area. If you know you might have an overnight in a hotel somewhere, you may want to see if there is a nearby health food store that offers some breakfast options and organic coffee, etc.

5. Pack Digestive Enzymes/Relief: For anyone who struggles with digestive discomfort regularly, or even rarely, the chances of meeting with some digestive distress while traveling is particularly high. I always bring along some digestive relief incase of an uncomfortable belly situation (and I often use them). My choice at the moment is Digest Force by Prairie Naturals which includes Activated Charcoal (binding to unwanted substances for detoxification) and Ginger Root Extract (decreases pressure on lower esophageal sphincter, reduces intestinal cramping, and prevents dyspepsia, flatulence, and bloating) - I have no affiliation with this company, I just like their product.

For the Car Ride

• Easy to Digest Food: One thing we know for sure is that there will be a LOT of sitting! When you spend long hours in the car, it’s best to eat light and eat foods that are gentle on the GI tract. Some gut friendly road food ideas: fruit, chia pudding (pop into small glass jars with lids), homemade energy balls/cookies, teas and to-go smoothies.

• Fruit & Vegetables: Including some fiber on your road trip will help to ensure better digestive comfort and bowel movements while travelling. Think simple: cherry tomatoes, cucumber chunks, celery, carrots, apples, pears, tangerines, banana, etc.

• Energy Balls/Bars/Cookies: A make-ahead must in my house, a little goes a LONG way with these yummies. It’s much easier to get a high nutrient dose from an energy ball than a baked good from a bakery. Try some of my Healthy Treats to inspire you!

• Noodle/Quinoa/Rice Salad: I have found that this is a pretty efficient way to include some delicious, filling complex carbohydrate foods while keeping things fairly neat in the car. I challenge you to step away from relying on the sandwich simply because those refined carbohydrates are problematic for the body, inflammatory, and do not contain much usable nutrition. I find it easy enough to make a big bowl of quinoa salad (we like THIS one) and pop it into a few containers. Then, we can all just eat small amounts along the way.

• Chia Pudding: I am a BIG fan of chia pudding. It’s an amazing way to get a LOT of nutrition without having to consume a large volume. I use full-fat coconut milk, consisting of gut and energy supportive fat, and the chia seeds provide a protein punch and are a muciligen food, which further supports digestive healing.

• Popcorn: While popcorn is not very health supportive, it is a crunchy, salty alternative to chips that is now more widely available organic and using healthier oils. Ideally, you make your own at home, popped with coconut oil or in an air popper, but if you are buying some, look for simple ingredients: popcorn, salt, & oil, and healthier high-heat oils: avocado or coconut oil.

For the Plane

• Easy to Digest/Light Food: Same as above, keeping things gentle on the digestive system will help you & your family feel better along the journey. Avoid heavier foods like pizza, donuts/baked goods, fried foods, etc. and keep things simple: fresh fruit & vegetables, some quality homemade energy balls, and something satiating like a gluten-free noodle salad, some rice wraps, or a lentil salad/bowl.

• High Protein Punch: Be sure to include some foods with protein. Good options: nuts, seeds, lentils/beans (hummus or in a salad), quinoa, chia, nut butters & hemp hearts (in energy balls), or some quality meat/fish.

• Energy Balls/Bars/Cookies: An all-time favourite way to include nutrient density in a snack-style format, make ahead a recipe (or double) of your favourite energy balls/bars/cookies, freeze them, then pack some up for your travels. A few of my favs: Sesame Chocolate Power Balls, Bonk Bars, Hippie Trail Cookies.

• Nuts: An easy and lovely way to enhance your snack stash, nuts are nutrient dense, high in protein & good quality fat, and don’t take up much room 😉

• Fresh Fruit/Vegetables: Keeping pace with your fiber intake, be sure to always have a few fresh fruit & veggie options with you for munching - as mentioned above, this will help keep things regular while travelling.

While You Are Away

• Stock Up with Basics: Making sure you have a few of your staples, will ensure that you can make some simple meals at your rental. Some things I like to grab: Coconut Oil for cooking, Olive oil for dressings, Vinegar for dressing, Good quality salt, Maple syrup/Honey for a little sweetness, Brown Rice and/or Quinoa, GF crackers, Hummus, and fresh fruit & vegetables.

• Eat Local & Ask Around: The BEST way we’ve found information over the years is to ask the local people. If you want in on some fresh, local fish, find out where to grab it off the boat or straight from the fisherman. Find out about farmers markets or any local places to buy food, whether there are organic options, and what some fun foods might be to try.

• Try New Foods: If you spot some strange looking fruit or vegetable or a dish that is popular with the locals, find out what it is and ask about how to prepare it. This is a fun way to immerse yourself in the local culture, and can be a little food challenge at the same time. Maybe you’ll find something you absolutely adore!

• Make Smoothies: I am a BIG smoothie fan all the way around. Smoothies are a fantastic way to get a load of nutrients into the body in a smooth and absorbable way. The blending of the smoothie takes a bit of the burden off the digestive system, increasing enzymatic potency, and is the perfect way to add extra greens or supplements to your diet. And kids love smoothies!

• Keep it Simple: You don’t really want to be spending much time in the kitchen while on holiday, so set yourself up with some staple ingredients to make mealtimes fairly straightforward and nourishing. The easiest combo that we like a lot is just brown rice + steamed/roasted veg + some protein: beans/lentils/fish, etc.

• Maintain a Good Food Rhythm: Keep the normal food rhythm that works for you at home while on holiday. Do not skip meals, bring snacks along with you, eat meals at roughly the same time every day, and try not to eat too late at night. The further off-track you get from your normal food rhythm, the more effects you will see and the harder it will be to get back into it once you are home. This is imperative for the kiddos as well.

• Stay Active: Find fun adventures to go on that require you to move your body. Sitting around by the pool is lovely and I fully support that, if that’s what you love, but be sure to balance your down time with movement. If you’re like me and you love a good yoga or fitness class, find something local that you can attend.

Kitchen Tools To Pack

• Chef’s Knife: A good knife makes a HUGE difference in the kitchen.

• Mesh Nut Milk Bag: I’ll bring this along so that I can make nut milks, to store veggies in the fridge or to shop with, and it also makes a great lettuce spinner in a pinch (place washed lettuce in your mesh bag, go outdoors and swing it around until most of the water has drained).

• Small Spatula: Not vital, but very useful, particularly in kitchens that are pretty bare bones.

• Spices: An absolute MUST!!! I use small ziplock baggies as I haven’t found a better way yet (if you know of one, please let me in on it!). Choose your most used & favourite spices (not too many!) and pack them in your checked baggage. Most rentals do not include any spices and buying them is very expensive, so this will save you many times over.

• Smoothie Mix: If you have some greens powders & maca/collagen/spirulina, etc. that you use in your smoothies at home, you can consider making a mix of all of your addins and popping them into one small container. This way, you’ll have a premade blend of your health boosters and can keep your smoothie rhythm while away and don’t have to buy anything on the go.

Lastly,
Have a most amazing time, be in the moment, relax, breathe deep, find gratitude for the world we live in, all the different people in it, and all the incredible food it has to offer! ♡

Protect the Health of your Brain EVERY DAY

A few years back, I attended this inspiring seminar hosted by the Institute for Brain Potential in Spokane, WA. While much of the information was review, the speaker, Deanna Minich, PhD, shed her unique light on such an incredible topic and I deeply enjoyed learning from her. I wanted to share a few bits of info that really resonated for me and that might do the same for you.

Tidbits of Interesting Info:

• The detrimental effects of Alzheimer’s disease, may start DECADES before first diagnosis, thus prevention is key.

• Different fruits and vegetables appear to support different cognitive domains of the brain, so both variety and quantity in the diet are important.

• A Plant-dense diet has been shown to lower rates of brain deterioration, dementia, and Alzheimer’s disease.

• Daily consumption of organic blueberries and strawberries has been shown to reduce cognitive aging by as much as 2.5 years.

• Studies have found that those who drink fruit and vegetable juices (from the juicer, not store bought to be clear 😉) have a 76% lower risk of developing Alzheimer’s, possibly due to phytonutrient content.

• Lutein is the major carotenoid in brain tissue. Plant foods high in lutein include: broccoli, brussels sprouts, kale, lettuce, green peas, spinach. Include these in the diet regularly.

• Oxidative stress is directly correlated to brain deterioration, thus a diet high in antioxidants is paramount to brain health.

Easy & Holistic Ways to Improve Brain Health

Reduce Inflammation:

Probably THE MOST IMPORTANT way to preserve good brain health is to reduce the things that are causing inflammation in the body.

Inflammatory markers have been associated with declines in cognitive function and worsening of brain structural and metabolic characteristics

Increased tendency towards central inflammation may contribute to poor brain health and premature brain aging

Reduce Inflammatory Foods:

Sugar
Cooking Oils (corn, cottonseed, safflower, soy, sunflower, canola, vegetable)
Trans fats
Dairy products
White flour/refined grains
Excessive alcohol
Browned, fried foods
Red and processed meat

Increase Anti-Inflammatory Foods:

Berries
Broccoli
Avocado
Leafy Greens
Turmeric
Olive Oil
Spices: Turmeric, Black Pepper, Chili, Cinnamon, Cloves, Ginger, Rosemary
Tomatoes
Cherries
Nuts & Seeds
Blue/Green Algae
Seaweeds
Dark Chocolate
Herbal Teas: Rooibos, Rose Hip, Chamomile, White Willow Bark, Dandelion

Evaluate Stress Levels:

✓Stress is connected to: cardiovascular disease, gastrointestinal disorders, cancer, and depression

✓Psychological stress is associated with indicators of accelerated cellular and organismal aging

✓Stress can be associated with neuronal inflammation, cognitive impairment, amyloid accumulation, stroke, dementia

Reducing Stress:

Relaxation Response
Counseling: Trauma
Positive Relationships
Time in Nature
Joy
Exercise
Prioritizing Sleep
Consuming a Plant Dominant Diet

Eat Mostly Plants:

Low in glycemic index
High in phytochemicals
High in anti-inflammatory fats
High in quality protein
High in nutrient diversity
Supports strong digestion & nutrient absorption
Supports healthy weight
Reduce oxidative stress
Increase cognitive function

Eat the Rainbow:

Increases Variety of Nutrient Intake
Varies Antioxidants
Plant diversity trumps plant quantity

Heal the Gut:

Increase nutrient absorption and assimilation

Reduce hyper-permeability in the gut which can contribute to the leaking of foreign materials in to the bloodstream leading to inflammation and disruption of central nervous system function

A compromised GI tract can contribute to impaired cognition: schizophrenia, mood disorders, autism, energy & mood swings, depressive episodes, paranoia, anxiety, hyperactivity, foggy-headedness, decreased attention span, difficulties with concentration

Learn more about Healing the Gut HERE

NOTES  On The Gut-Brain Connection

• Your gut has capabilities that surpass all your other organs and even rival your brain.  It has its own nervous system, know as the enteric nervous system (ENS) and often referred to as the “second brain”. It is made up of 50 – 100 million nerve cells, as many as are contained in your spinal cord.

• There are more immune cells living in the wall of your gut than circulating in the blood or residing in your bone marrow. The gut-based immune defense system is capable of identifying and destroying a single species of dangerous bacterial invaders that makes it into our digestive system.

• The lining of your gut is studded with a huge number of endocrine cells, specialized cells that contain up to twenty different types of hormones that can be release into the bloodstream.

• The gut is the largest storage facility for serotonin in our body – 95% of the body’s serotonin is stored here – crucial for normal intestinal functions, but also for other vital functions such as sleep, appetite, pain sensitivity, mood, and overall well-being.

• The gut is connected to the brain through thick nerve cables that can transfer information in both directions and through communication channels that use the bloodstream: hormones and inflammatory signaling molecules, smooth muscle, the nerves, and the immune cells.

Challenge The Brain:

• Movement: Dance, yoga, tai chi, hiking, anything that challenges the cardiovascular system, while also demanding attention from the brain.

• Crosswords/Puzzles: Gymnastics for the mind.

• Reading: Always continue to read: novels, magazines, articles, fiction or nonfiction, anything that keeps your attention.

• Learning: Learn a new skill, no matter what age you are. Continue improving & expanding your education.

• Meditation: Stress reductive, as well as a challenge to quiet and detach the mind offers a different level of difficulty.

• Reduce Screen Stimulation: Brains can become lazy and reliant upon stimulation from a screen. Create schedules or rhythms with your screen time so that you do not become too dependent on learning or finding entertainment through a screen.

Protect your brain from inflammation & aging - eat well, feel well, think well 😉

For more information on Food & Mental Health, check out my Upcoming Workshops and if you miss registration, be sure to sign up for the Newsletter below to receive notification of other offerings!

Resources:

Nutritionfacts.org: https://nutritionfacts.org/topics/brain-health/
Maintaining Brain Health by Monitoring Inflammatory Processes: a Mechanism to Promote Successful Aging: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3320802/

How to Make Broccoli Sprouts

I’ve been thinking about writing this Blog for some time now as I’ve launched myself down a new avenue of learning and begun a Functional Nutrition Program. It is SO important, in any field of work, to further your education, to stay on top of the evolving science and evidence, and to stimulate the neurons in your brain in that way that only learning challenges can!

The first course I’m taking is on Detoxification and although I’ve studied detoxification extensively in the past, I am being given the gift of looking at it from new angles, with new, in depth understanding and tools to help pass the information along to my audience and apply them with my clients. (If you’re looking for a detoxification workshop, check out my April 2024 Cleanse here.)

Geeking out on a new program is a challenge, I’m not going to lie, but it’s an important challenge and one that asks me to stretch and bend in uncomfortable ways so that I can further my practice.

I’ve been learning a lot about Cruciferous Vegetables over the past several years and their role in not only detoxification, but cancer prevention, antioxidant activity, and nutrient delivery. This is a family of vegetables that we ALL want to be eating LOTS of daily. With the way we currently live, the state of the environment and our continuous exposure to toxic metals and chemicals, we need all the help we can get through the power of food - this is the NUMBER ONE way to protect yourself from oxidative stress and damage to cells and DNA, without any risks or side effects of any kind (oh, and they’re delicious!!).

What’s so amazing about Broccoli Sprouts?

Well firstly, we know that any sprouted plant has superior health benefits and nutrient potency. Because sprouts are so young, their nutrient quality is concentrated and their enzymatic activity is at its highest. ALL Sprouts have this incredible antioxidant potency and nutrient density, so any sprout is great to include in your life. The deal with the broccoli sprout however is that it contains a superhero natural plant compound called glucoraphanin, which your body converts into sulforaphane. This sulforaphane, made by the body, is a sulfur-rich phytochemical that has incredible health benefits and these little mighty broccoli sprouts contain anywhere from 100-400x more sulforaphane than broccoli!!

Health Benefits of Sulforaphane:

🌱 It is an ANTI-CANCER WARRIOR!! Sulforaphane has been shown to slow tumor growth and stop benign carcinogens from converting into active ones by neutralizing them. Including these powerful sprouts in your daily life can ward off cancer development AND potentially slow cancer growth once established. This is a BIG deal.

🌱 It promotes an incredible amount of antioxidant activity which then promotes anti-inflammatory reactions, increased immune function, and a cascade of other health benefits resulting from reduced inflammation. Reducing inflammation in the body can help improve almost any symptom, from joint and muscle pain, to blood sugar disregulation, autoimmune conditions, hormone issues, and digestive problems.

🌱 It is a powerful detoxifier and supports the body’s natural detoxification pathways. Sulforaphane induces enzymes that are critical for several phases of detoxification and in this role with enzymatic activity, it in turn protects the liver.

🌱 It can help repopulate your microbiome. The profound enzymatic activity of these sprouts can increase beneficial bacterial species in the microbiome, helping to balance the composition of gut microbes and repair injuries to the gut barrier supporting BOTH a stronger digestive AND immune system.

You MUST be convinced by now that you want these little powerhouses in your life. And here’s the thing: they are incredibly easy to make and delicious to eat!

How to Make Broccoli Sprouts

Step One: Buy some organic broccoli seeds from your local Organic Store and make sure you have a large, sterilized wide mouth glass jar and either a sprouting lid or some cheesecloth or a nut milk bag (but I highly recommend a sprouting lid, as they make the process a lot easier! I like the stainless steel ones, they look like THIS.)

Step Two: Place 2 Tbsp of broccoli seeds in your jar and cover them in cold water. Place your sprouting lid on the jar and put your jar in a dark location for 1 day (I use my kitchen cupboard).

Step Three: Once the seeds have soaked overnight, drain the water off and give them a good rinse with cold water 1 - 2x/day, draining off all the water well. In between rinses, set your jar upside down on an angle, either in a bowl or on a sprouting stand, to be sure that any extra moisture can drain off. During this process, you can store the jar on the counter or a shelf, but do not place it in the sunlight just yet. Do this for about 4 or 5 days, or until sprouts start to look ready - they have a good sized tail and are about 1 cm long.

Step Four: Once your sprouts look like the right size, place them in the sunlight on a window sill for another 1 - 2 days, continuing to rinse well. Once they look ready and taste good (see top picture), transfer them to the fridge and sprinkle them on everything that you eat!! They will keep well in the fridge for about another 3-4 days. During this time, you can start a new batch!

Note: Broccoli Sprouts do tend to get a tiny bit of white fuzz on them. This is not mold, it is called cilia. If this happens, just soak them in cold water for a minute or so and give them a good rinse. To avoid the cilia, be sure to rinse and drain them well each day. You should know if there is mold, as it will be a dark colour, will smell foul, and will not rinse away with water. If you suspect they are moldy, throw them away and start again.

HAPPY SPROUTING MY FRIENDS!!

Resources:

Victoria Health

Inside Tracker

MDAnderson

Designs for Health

Food Nerd Inc

The Sprout House

Build a New Year of Resilience in Mind & Body

One of the many things we tend to forget as humans and individuals, navigating the challenges of our current world, is that we are never actually powerless. Yes, there are natural disasters and governmental guidelines, heart breaking devastation amongst capitalism, poverty, division, racism, and climate change issues that are often out of our control, but as individuals, we are NEVER powerless.
There are ALWAYS ways that we can help,
ALWAYS little things we can do,
And we are ALWAYS in control of how we behave and respond to the endless barrage of worldly issues.

I am no expert on environmental barriers and complications, but I do know a few things about health. Fundamentally, at the root of so much that we do, how we respond, whether we take action towards helping or hindering issues & events, how we handle anxiety & stress & heart break, is HOW HEALTHY we are in mind & body. The more stable we are with our health, the more stable we will be in our reactions, decisions, and how we manage ourselves forward despite the many hurdles that are set before us.
Let’s face it: challenging times aren’t going anywhere. We cannot simply wait out the storms, as more storms are on their way. What we CAN do instead, is work on being our most resilient, strong, powerful, and stable selves, so that we can take on whatever comes our way with resilience and integrity.

Here are some of my favourite ways to look after your health, particularly at a time when we are looking for a fresh start, such as a New Year:

Building Resilient Health in Mind & Body

Tune Inwards:

I can’t say this enough. Listen to that inner voice, the inner guide that knows what works for you & what doesn’t, that understands when you need rest or to step back from something, and knows deeply when something’s not right. We have so many of our own answers (although many of us spend years searching for them) WITHIN, the work then is to figure out how to listen and interpret the signs & signals. Practice mindfulness, presence, deep breathing, meditation, yoga, and simply spending the time to listen.

Daily Gentle Detox:

Rather than launching on a restrictive detox plan this NY, consider implementing some daily gentle detox strategies that can be mainstays for your health consistently. Good quality water intake, leafy greens, cruciferous vegetables, sprouts (broccoli sprouts in particular), blue-green algae/spirulina/chlorella, a whole foods vitamin/mineral formula, and regular movement to encourage sweating, are all easy and effective ways to encourage those detoxification pathways to do good work and process excess toxins. If you’re looking for more guidance with your NY Detox, Join my January Detox Group!

Include More Plants:

I’ve been at this Nutrition thing for over a decade now and it seems no matter what angle you come at it, what book you read, what webinar you take, time and time again, the resounding research dictates that the best form of absorbable nutrients comes from plants. The more plants you can consume in your day to day diet, the more accessible nutrients the body will receive; the more accessible nutrients the body receives, the better able it is to function, the more support you will have for organ function, blood circulation, detoxification pathways, digestive function, brain function, mental health, less aches & pains, better sleep, and more energy. Include as many plants in the diet as possible, of all varieties, and as in season and organic, as possible. Bonus: they are delicious!

Exercise & Movement:

Never stop moving. Period. No matter whether or not you are limited due to injury or pain, there are so many varieties of movement that we can take advantage of to keep the body in motion, to work & strengthen the muscles, to aid with recovery, to attribute to agility & coordination, to encourage a positive mindset, and, perhaps the most important of all, to support mental health. Find something that makes you feel good, joyful, happy & strong, and do that. If going to the gym isn’t your thing, no problem, find something that is! Just MOVE regularly, daily, and aim to include both cardiovascular and strengthening exercise.

Mind Stress Levels:

Just as we’ve discussed staying present and tuned in above, keeping close tabs on your stress levels is one of the master keys to thriving health. As soon as our stress levels rise above what is manageable or what feels balanced, those heightened levels of stress hormones begin to affect the workings of everything else in the body: digestion, sleep, heart rate, fat storage & metabolism, mental health, energy levels, motivation, and greatly contribute to anxiety & depression. Pay attention to where the majority of your stress comes from and make assessments to keep those levels in check: notice when they are beginning to shift, notice triggers, notice your mood shifts and behaviours, implement stress reduction strategies to help cope (yoga, breathing, meditation, walks, time off, sleep), and take your stress levels seriously, as long-term stress is at the root cause of many (if not all) degenerative diseases.

Prioritize Passion:

It is passion in life that makes us feel alive, lit up, and motivates us to share our joy and our spirit. Keeping passion alive in your life is as important to your health as what you eat, how much you move, and how stressed you are. Don’t ever let your passionate side fall the wayside, it deserves to be front & centre in your life and will guide you towards being your best and most whole self. Trust me. If you have lost your passion, spend some time trying to find it again - retreats are great for this, workshops or creative classes, self-work classes or therapy can help, also meditation and/or time away from work. What I often ask my clients who struggle to find their passion is this: what lights you up and makes you feel joyful? what did you used to do that you don’t do anymore and wish you did? what do you watch others do that makes you feel as though you’d love to do that too? Be curious. Don’t ever discount your passionate self, you deserve passion, we all do.

If you’ve made it to the end, I hope you’ve found some inspiration here to take you into a New Year with more resilience and presence.
If you are looking for help with any of these topics, feel free to REACH OUT and find out more on how we can work together to get you feeling more resilient this NY!