Posts

8 Signs that your Gut Bacteria are Out of Whack!

Every day, there are new studies coming out exploring the connection between human gut bacterial populations, and practically every other aspect of human health. Most people don’t realize it yet, but what you eat and how you live will change the makeup of your gut bacteria. This also means that if you can change your gut, you can change your life.

The first step is realizing that something is wrong with your gut bacteria in the first place. So what can you do to determine if there might be an issue with the population of bacteria in your gut.

There are more than 100 trillion bacterial cells in the average human gut, and they have a greater impact on our health than medical experts and researchers previously realized. There are GOOD gut bacteria and BAD gut bacterial species. Good gut bacterial species help to improve our digestion, strengthen the immune system and aid in the manufacture of vitamins that our body needs. Bad gut bacteria can cause skin conditions, nightmares, brain symptoms, autoimmune conditions, detoxification problems and a whole host of functional issues that could eventually lead to chronic diseases.

Here are 8 signs to watch for to determine if your gut bacteria are imbalanced.

  1. Digestive Issues

The first and most likely symptom that we find in patients with gut bacterial imbalances are digestive problems. Our gut bacteria are very important to our ability to break down and digest foods, in order to get our required nutrients. The issue is that an imbalance can lead to slowing or quickening of the digestive sequence. These can lead to digestive symptoms such as:

  • Gas
  • Bloating
  • Diarrhea
  • Constipation
  • Irritable Bowel Syndrome
  • Inflammatory Bowel Disease (Crohn’s and Ulcerative Colitis)
  • Heartburn/ ”acid reflux”
  1. Inability to Lose weight

Certain gut bacteria have been shown to exist in patients that have more trouble losing weight. I personally went through this issue as my imbalanced gut flora was contributing to unhealthy food cravings, fatigue, and tiredness. Through laboratory testing, it was determined that the balance of my bacterial populations was a contributing cause to my weight gain and my inability to lose weight. Once I was able to rebalance my flora, the weight fell off and I burned off a total of 75 lbs while improving so many other aspects of my life.

  1. Mental Issues

Did you know that imbalances in your gut can affect the health and function of your brain? Your gut bacteria actually produce a significant amount of neurotransmitters, the chemicals used by your brain to communicate between cells. There is a new trend being researched currently, that people with certain patterns of mental dysfunction also tend to have disturbances in their gut bacteria. These mental symptoms can include:

  • Depression
  • Anxiety
  • Brain Fog
  • Autism
  • Obsessive Compulsive Disorder
  1. Vitamin and Mineral Deficiencies

We absorb most of our vitamins and minerals through our gut, and these important molecules then travel to our cells through our bloodstream. An imbalance in gut bacteria means that your body will actually have a harder time absorbing these essential vitamins and minerals such as:

  • Vitamin D
  • Vitamin K
  • Vitamin B12
  • Calcium
  • Magnesium
  1. Excessive Antibiotic Use

When they are used correctly, antibiotics are one of the greatest innovations in modern medicine, however, in our current circumstances, we are being prescribed antibiotics at an irresponsible rate. They are being used indiscriminately on factory-farmed animals and some doctors even prescribe them for viral infections (which is quite useless). Antibiotics are great for wiping out bad bacterial species, but they are also good at eliminating good bacteria in the gut which we now know are essential for our health. It is important to intervene on your own to help replenish good bacterial species if you have had recent or longer-term antibiotic use.

  1. Inability to Deal with Stress

Stress can be good and bad. It can build you up or tear you down. If you are the type of person that has trouble dealing with stress, meaning that you become more anxious and have increased blood pressure, then that negative stress can have profound effects on your gut bacteria. Unmanaged stress raises our Cortisol stress hormone levels, which tells our gut not to work correctly. Under stress, our bodies send more energy to our muscles, and less blood to our internal organs. Digestion is not considered an important issue when you are running away from a lion or dealing with an annoying client at the end of your work day. If you have not taken steps to manage your internal stress levels, you are far more likely to have an unhealthy gut flora.

  1. Skin Conditions

Your gut is an extension of your skin, or depending on your perspective, your skin is an extension of your gut. There is a misguided but common idea that the symptoms of a condition must appear in the same spot as the problem itself. This is not true as we now know that an issue in your gut will often appear on your skin as a sign that something is not right inside. Unbalanced gut flora have been implicated and proven to be contributing to multiple skin conditions including:

  • Acne
  • Rosacea
  • Psoriasis
  • Eczema
  • Dry, scaly skin
  1. Autoimmune Diseases

There is more and more research coming out each week showing that our gut is ground zero for immune system balance. We have immune cells present in every millimeter of our gut, protecting us from negative outside influence. As we continue to expose these cells to environmental toxins, herbicides, pesticides, plastics and other harmful food-based proteins, we are over-stimulating our immune cells to the point that they can’t keep up. Eventually, they start attacking anything that looks similar to these toxins, which often leads to autoimmune diseases. These conditions can include:

  • Psoriasis
  • Rheumatoid Arthritis
  • Hashimoto’s Thyroiditis
  • Sjogren’s Syndrome
  • Systemic Lupus Erythematosus
  • Ulcerative Colit
  • Crohn’s Disease
  • Alzheimer’s Disease
  • Dementia
  • Cushing’s Disease
  • Asthma
  • Vasculitis
  • Type 1 Diabetes

WHAT CAN I DO ABOUT IT?

So now that we know how to spot potential issues with gut flora balance, what can we do about it? There are a few easy steps that we can all take to help balance your gut bacteria.

  1. Avoid Chemical and Environmental Toxins

Throw away your plastic food containers and recycle your plastic water bottles. Plastics are a major source of environmental and chemical toxins including BPA. Eating organic foods will also help to eliminate the ingestion of herbicide and pesticide residues like Glyphosate, which has recently been linked to cancer. Eat a clean, whole food, organic diet and use glass containers and glass bottles to avoid chemicals that are constantly around us.

  1. Eliminate Toxic Foods and Medications

Certain foods tend to lead to increased inflammation in the gut and can produce imbalances in gut bacteria. In fact, having these foods can lead to cravings for unhealthy food on an ongoing basis. The foods to avoid include grains, conventional, grain-fed dairy, sugars and unhealthy oils. Its also a good idea to avoid other modern toxins that are always available such as Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) like Ibuprofen and Acetaminophen and Antibiotics.

  1. Eat Fermented Foods

Fermented foods are a proactive way to encourage good gut bacteria to grow. These foods were very common in our ancestors’ diets and are full of good gut bacteria. Great options include:

  • Kimchi
  • Sauerkraut
  • Lacto-fermented fruits and vegetables
  • Non-pasteurized yogurt, cheese, and kefir
  1. Take a GOOD QUALITY Probiotic Supplement

Our ancestors were not as concerned with hygiene as we are. They used to play in the soil and other “dirty” things that they encountered. A good probiotic can help make up for the hygienic practices that we use on a daily basis. There are a wide range of probiotic supplements available and here are some guidelines to use when choosing a good probiotic:

  • Stay away from the cheapo bins – you get what you pay for
  • Make sure they are potent, a minimum of 10 Billion cultures per dose for regular probiotics and a minimum of 3 Billion cultures per dose for spore-based probiotics
  • Look into supplements that contain strains of Lactobacillus and Bifidobacterium
  1. Manage your Stress

One of the most powerful things you can do besides changing your diet and taking probiotics is to take time and learn how to handle daily stressors that will inevitably come up. There is certainly no one-size-fits-all method to this, but the key is to find something you enjoy and stick with it. Some great options include:

  • Getting a weekly massage
  • Yoga
  • Weight-lifting
  • Meditation
  • Taking a bath
  • Deep breathing exercises
  • Going for a run or a bike ride
  • Watching the sunrise
  • Periodic vacations
  • Getting a good night’s rest

These practices can all help you reduce inflammation, lower cortisol levels and lead to an overall improvement in gut function. Taking time for yourself is essential not only for your mind to recharge but for your body to recover from the constant stress we place on it.

Making these changes are the first step in re-balancing your gut bacteria. Some people may need further assistance and testing to determine why issues can exist or persist. If you would like to find out more about our Functional Medicine Program at The Living Proof Institute you can visit www.becomeproof.com or book a free 15-minute phone consultation at www.iamproof.com.

Wishing you great gut health,

Dr. Navaz Habib

www.drhabib.ca

Should I Eat Organic?

“Organic food is expensive.” I hear this comment daily when I speak with patients, colleagues and friends. Is it even possible to always eat completely organic?

In our daily lives, it is not always possible to make the best choices in terms of food. Nobody understands this better than an entrepreneur, chiropractor and owner of multiple businesses. We have hectic lives and if you have kids and parents to take care of, we can often feel like there just aren’t enough hours in the day to make great food at home on a daily basis. Choosing high quality foods when you grocery shop is also not easy, but it is possible if you know what to look for.

What does Organic even mean?

I’m sure we have all heard about the use of pesticides and genetically modified organism (GMO) crops that are growing in usage throughout North America especially.

Organic foods generally are foods that have not been genetically modified to withstand the effect of herbicide and pesticide sprays. Organic foods are those that have not been sprayed with pesticides and herbicides. The most commonly known example of this practice is the company Monsanto, which uses genetically modified seeds of corn, soybean and other crops, and sprays them with their own herbicide product called Roundup.

The main ingredient in Roundup is a chemical called Glyphosate. Glyphosate actively is used to kill weeds and grasses that compete for soil usage with crops that are being grown by farmers.

Glyphosate has been linked to many health conditions since its usage started in 1996 when glyphosate resistant crops were introduced in the US. The health conditions implicated include a nearly exact correlation with Autism, Alzheimer’s, Obesity, Diabetes and Autoimmune diseases. It is not unreasonable to assume that these chemicals could potentially be a significant source of chronic health conditions. For this reason, it would be best to purchase organic produce when you are shopping for groceries.

Do I need to buy everything Organic?

Some vegetables and crops have been found to contain more pesticide and herbicide than others. The Environmental Working Group (www.ewg.org) has created a list of foods that are highest and lowest in pesticide and herbicide residues. They have called these lists the “Dirty Dozen” and the “Clean Fifteen”.

Dirty Dozen:

  • Apples
  • Celery
  • Sweet Bell Peppers
  • Peaches
  • Strawberries
  • Nectarines
  • Grapes
  • Spinach
  • Lettuce
  • Cucumbers
  • Blueberries
  • Potatoes

Clean Fifteen:

  • Onions
  • Sweet Corn
  • Pineapples
  • Avocado
  • Cabbage
  • Sweet Peas
  • Asparagus
  • Mangoes
  • Eggplant
  • Kiwi
  • Cantaloupe
  • Sweet Potatoes
  • Grapefruit
  • Watermelon
  • Mushrooms

Use this list as a resource to direct you when you are buying your groceries. This is an easy way to keep your expenses down and to ensure that you are feeding your families the cleanest foods possible. Ideally, most of your foods should be purchased organic, but this list is a great resource to use if you are not ready to go all the way just yet.

If you think organic food is expensive, just think of it as an investment, so you don’t need to spend money on huge healthcare bills when you are older.

Happy Grocery Shopping!

Are you a Foodie or a Food Addict?

I love food.

I used to think that I loved food, but I did not know what that love meant until I lost over 75lbs and my relationship with food changed.

We all need food to live, but remember – food is a source of energy. We have become accepting of food-like products as real food and continue to use meals as a medium for social gatherings, which makes us happy.

Personally, I love going out to dinner with friends or having breakfast on the balcony with my wife. I am sure that most of us look forward to the evenings that we get to spend talking and enjoying the company of those closest to us and those we want to be close to. The emotions that we invest and the positive energy that we receive from these social gatherings is amazing. But I believe we (as a society) have started to use food as a supplement in the moments we crave a positive energy source, particularly in settings where we are alone, lonely and bored.

Social gatherings bring people together. People choose to spend their most precious resource, time, together. When we meet a group of friends after a long time, there is a great sense of positive energy: laughs, tears, jokes and love. This flow of positive energy is like nothing else. The same goes for romantic evenings spent with your loved one, in which you simply enjoy the company of the person you love most in the world. These are the moments we live for.

In our daily lives, many of these experiences revolve around food. Sunday brunch dates, or Saturday night get-togethers with friends tend to employ food. While we are in these situations, the company is so enjoyable that we attribute that positive energy to everything present in those moments. For example, I still remember the amazing chicken wings that we ordered when a group of friends went out to watch a baseball game in Toronto, the positive energy I felt while hanging out with my boys watching the Blue Jays win. When my wife and I were in Bruges just recently having a romantic dinner, chatting about live and our next steps, we ate the most amazing steak and mussels. Was it the company and the energy that was amazing or the food…see where I am going?

The food that we eat in our positive experiences are looked upon and thought about with such enjoyment, as though it would bring us back to that moment we enjoyed with others. These experiences, as well as negative experiences with food, contribute to how we see that food on a daily basis.

Years ago, I used to love food – or at least I thought I did. I now realize that I was using food to fill an emotional hole, a gap that I felt was missing in my life. As a teenager, I did not have a lot of friends. I did not fit into a single social group. I certainly was never the cool kid. This made me feel as though I was not good enough for my peers and that I somehow had to find a way to make friends. I used to fill this emotional hole with food. I ate everyone’s leftovers at dinner and the few friends I had were happy to hand over anything that they couldn’t finish eating in the lunchroom to me. I felt as though I was being accepted and that I was doing good, because nobody wants to waste food, especially with all those starving children in the developing world. I should simply be happy that I have food in front of me and make sure that none of it goes to waste.

I was blind to what I was doing to myself. I was addicted to food and had no idea.

In university, I was the big guy, the jolly guy that everyone liked but nobody really got to know personally. I was likeable, always smiling and always sitting in the cafeteria, ready to grab lunch, or a snack with the next person that would come sit with me while I was “studying”. I enjoyed the company so much that I ate 5 meals and 2-3 snacks per day, all processed food, all high in carbs and bad fats. This led me to Chiropractic school during which I continued this same trend as the big guy, the jolly, likeable, happy-go-lucky, book-smart guy. But I was still blind to my addiction.

I used food as the medium to fill my addiction of craving positive energy and acceptance. Unfortunately, I continue to see this trend around me, in friends, patients and family members.

Once I snapped out of the delirium and decided not to care what everyone thought or felt about me, my life changed. I met my wife, I began to grow my career, I took over a business and I became healthy.

Getting healthy is NOT about giving up the food that you think you love.

Getting healthy is about loving yourself enough, and believing that you deserve and are worth the positive energy that real food gives to each one of us. Getting healthy is about enjoying those positive experiences with friends and loved ones, with good real food, but also changing it up and going for a hike on Sunday afternoon with friends rather than another dinner on a Saturday evening. Getting healthy is about playing in a fun softball league with friends once per week. Getting healthy is about loving yourself and giving yourself the positive experiences that you deserve, even if you don’t truly know it or believe it yet. Getting healthy is about living life without excuses.

You are worth it.

You are amazing.

You are Positive Energy (1)

You are positive energy bundled into an organized blob of 60 trillion cells conspiring to keep you alive and functioning correctly, long enough to find your calling and make a positive change in the world.

Once you can say that you truly love yourself, then you are ready to say that you love food.

Natural Methods to reduce Anxiety following an Autoimmune Diagnosis

When your doctor diagnoses you with an autoimmune condition, you remember that day. In fact, time just seems to stand still for a moment as you try to comprehend and understand what is happening. There are many different autoimmune conditions that are commonly diagnosed in North America, including one that seems to directly target the Thyroid Gland – Hashimoto’s Thyroiditis.

It is estimated that 80-90% of all cases of Hypothyroidism (low thyroid function) are due to this condition, and nearly 50% of those diagnosed autoimmune disease, actually suffer with more than one condition. The emotional and mental stress of being diagnosed with this, or any other autoimmune condition, can lead to increased levels of anxiety and can make the symptoms even worse than they initially presented. In fact, the worry and stress that we put on ourselves actually reduces our ability to deal with the condition and the environmental factors head on. Acute Thyroid events such as transient hyperthyroidism (high thyroid function) can also lead to surges of active Thyroid hormones which leads to increased hormone induced anxiety.

I recently heard a great quote by Vance Havner regarding worry, and why we should not do it:

Worry is like a rocking chair, it gives you something to do, but it won’t get you anywhere.

It’s time to stop worrying about the condition, and actually do something about it… get off the rocking chair.

So what can we do to address the anxiety related to Hashimoto’s Thyroiditis? Below are some great tips to help you address the underlying causes of symptoms and the condition itself.

1. Balance your Blood Sugar Levels

Each of our hormone systems are connected. This means that Thyroid hormone levels are associated with Insulin levels. Insulin is the hormone produced by the pancreas to help us balance our blood sugar levels, promoting glucose to leave the bloodstream and enter the cells as our cellular source of fuel to produce energy. It is very common for sufferers of Hashimoto’s to also have imbalanced blood sugar levels due to insulin resistance.

One important step to take is to reduce the amount of simple carbohydrate foods that we eat, including breads, rice, low fat milk, simple sugars, candy, chocolate and even fruit. Too much sugar in our diets leads to spikes in our blood sugar levels, causing our pancreas to produce lots of insulin in surges. This can cause our cells to become less sensitive to the insulin in our bloodstream (insulin resistance) and can cause our pancreas to get tired of producing so much insulin (type 2 Diabetes).

It is incredibly important to balance your blood sugar levels. For a more in-depth understanding of this mechanism, watch the video at this link: http://drhabib.ca/2016/03/blood-sugar-control/

2. Support Adrenal Gland Function

Your adrenal glands are very important in the production of stress and sex hormones. Low Thyroid function can lead to severe imbalances in Adrenal gland function, leading to elevated stress levels and reduced ability to deal with stress. Our adrenal glands produce a hormone called cortisol which is the main hormonal stress response in the body. There is a direct correlation between low thyroid hormone levels and imbalanced cortisol levels.

To support your adrenal glands, ensure that your diet is high in vitamins and minerals, chosen from real food sources. Also, begin practicing stress management by doing deep breathing exercises, going for walks outside, getting regular exercise and even performing yoga or meditation. Each individual will have a different pattern of adrenal gland function so see a functional medicine provider in your area to help address your individual case with specific supplements and treatments for the root cause of your condition.

3. Get Tested for Nutrient Deficiencies

There are some very common nutrient deficiencies related to Hashimoto’s Thyroiditis including Selenium and Magnesium. Have your doctor test you for your levels of these nutrients as well as your Vitamin D and B vitamins. Supplementation with these vitamins must occur on an individual basis and should only occur once you have been tested. There are many studies showing a significant improvement in symptoms of autoimmune conditions when patients are treated for underlying nutrient deficiencies.

4. Drink Herbal Teas

There are some great natural remedies for anxiety such as herbal teas. Some of the best types of herbal tea have been shown to be as effective as medications like benzodiazepines in helping to reduce anxiety levels. Some of the best herbal teas include: Passionflower, Lavender, Lemon Balm, Ashwagandha and L-theanine. Click here for some great tea recipes: http://foodmatters.tv/articles-1/5-herbs-to-calm-anxiety-without-being-drowsy

5. Use Essential Oils to help with Autonomic Nervous System Balance

Essential oils can be a very helpful natural tool in helping to reduce anxiety and stress in all sorts of conditions. Use an essential oil diffuser to spread the oil in a room or home when you are feeling stressed. Here are some of the best essential oils shown to be effective in many different research studies: Lavender Oil, Rose, Vetiver, Ylang Ylang, Bergamot, Chamomile and Frankincense.

6. Heal your Gut

The Root Cause of Autoimmune disease occurs in the Gut. Often times, we have food intolerances, chemical sensitivities, parasites, yeast and bacterial buildup in certain areas of our intestinal tract, that can lead to a condition called leaky gut syndrome. When your gut lining is compromised by one of these issues, it leads to overactivation of immune cells in the gut lining, which can lead to autoimmune activation through a process known as molecular mimicry. When antibodies are produced to attack the proteins that should not enter our bloodstream, these molecules look very similar to proteins on the surface of thyroid cells, leading to autoimmune disease and Hashimoto’s Thyroiditis.

It is very important to get tested with a comprehensive stool panel and parasitology to determine the population of bacteria and parasites that are residing in your gut. These can be the root cause of why many people have autoimmune disease like Hashimoto’s Thyroiditis. Probiotics can be an effective form of treatment depending on your individual testing.

Overcoming B12 Deficiency

Many people suffer from fatigue, low mood, brain fog and lack of motivation. One of the most common reasons for these symptoms is a deficiency in Vitamin B12. This vitamin is an essential nutrient for humans, meaning that we cannot produce it in our own bodies, thus we are required to take it in through a dietary source. It is estimated that up to 40% of North Americans are deficient in vitamin B12, and it is incredibly common in those people who have been diagnosed with Fibromyalgia and Chronic Fatigue Syndrome.

The most common symptoms of B12 deficiency are fatigue, mental and brain fog, depression, anemia (red blood cell, white blood cell and platelet) and neuropathy. There are some simple tests that your doctor can do to determine if you have a cellular B12 deficiency. Serum B12 is not a good enough marker of B12 function as the effect of B12 occurs in the cells. Ask your doctor for an Intracellular B12 test. If your doctor is unable to perform this test, then Methylmalonic Acid and Homocysteine are other indirect measures of B12. They are not as accurate but these are other options that exist.

Vitamin B12 is most bioavailable (meaning the most usable form of this vitamin is) from dietary meat sources. One of the most important things we need meat for is Vitamin B12. Vegetarian sources of B12 are very rare and not readily available around the world.

A deficiency in vitamin B12 can be caused by any of the following:

Pernicious Anemia

This is an autoimmune condition in which our immune system attacks the cells in our stomach that produce stomach acid and an important protein called Intrinsic Factor (IF). If these cells (called Parietal cells) are being attacked by immune cells, they cannot readily produce Hydrochloric Acid  thus our body cannot separate the vitamin B12 molecule from other dietary molecules. IF is used to transport vitamin B12 across the intestinal cells into the bloodstream but if these cells cannot produce enough IF, then we are unable to absorb the B12, leading to cellular deficiency. This is a very common condition in vegetarians who are not supplementing with good quality B12 supplements.

Autoimmune conditions most commonly begin in the gut through Intestinal Hyperpermeability, or Leaky Gut syndrome.

Leaky Gut Syndrome

There are multiple causes of Intestinal Hyperpermeability, aka Leaky Gut Syndrome. Some of the most common are gluten sensitivity, dairy protein sensitivity, parasitic infection, H. pylori and other small intestinal bacterial infections. These issues produce proteins that break down the walls of our gut lining, thus allowing toxins and other molecules to enter our bloodstream, leading to overactivation of our immune systems. It also leads to the decreased ability to properly absorb vitamin B12 from the gut.

Getting tested to determine your gut health is a great way to determine if you are suffering from this condition, however you can also simply cut out the grain, dairy, processed and high sugar foods from your diet to help improve your gut health.

Poor Gut Microbiome

The good bacteria in our intestinal tract help us to break down foods and absorb important nutrients into our bloodstream. If the population of our gut bacteria is imbalanced (too much bad bacteria, too much or too little good bacteria), then this can lead to improper absorption of important nutrients including Vitamin B12. Your microbiome population is determined by the amount of sugar and probiotic rich foods you eat. It is important to reduce the amount of sugar and increase vegetables to help combat bad bacterial growth.

Heartburn Medication

One of the most common symptoms of gluten sensitivity and digestive issues is heartburn. Prescribed and OTC heartburn medications can cause a reduction in Parietal Cell activity, thus decreasing stomach acid and intrinsic factor levels.

It is far more important to determine the cause of the heartburn rather than simply masking the symptoms with a medication.

Chemotherapy Treatment

One of the most common side-effects of chemotherapy is a vitamin deficiency, specifically of B12 and Folic Acid. Chemotherapeutic medications cause an irritation of gut and stomach cells and can have effects very similar to those listed above. It can be very effective for those undergoing chemotherapy treatment to supplement with higher doses of B12 and Folic Acid to help battle this deficiency.

WHAT TO DO ABOUT IT

This is all good to know, now what steps can you take if you are deficient in Vitamin B12?

  • Eat more meat

The best sources are wild caught fish, free range chicken, lamb and sheep meat. Other good options include chicken liver, beef liver, grass fed beef and some raw dairy products like Kefir.

  • Supplements

The best supplement source of Vitamin B12 is Methylcobalamin, however Cyanocobalamin is another good option. Please speak with your doctor or a functional medicine practitioner before starting a supplement routine. These are also a great option for vegetarians who do not want to deal with B12 deficiency symptoms.

  • Good Quality Probiotics

It is important to have a good microbiome population as it helps you to absorb Vitamin B12 as necessary. Try eating good probiotic foods such as Kefir, cultured vegetables like Sauerkraut and Kimchi, Kombucha, Coconut Kefir (dairy free option), pickles and dark chocolate. A high quality probiotic supplement can also be very effective.

  • Reduce Inflammatory Foods

Cut down on foods that increase gut and cellular inflammation, including processed, packaged and prepared foods, margarine, fried foods, low quality meats, sugars, food additives, synthetic sweeteners, iodized salt, dairy and wheat and other grains.

  • Desiccated Liver Supplement

For those of you who don’t like the taste of liver, supplementing with a desiccated liver supplement is a good option for food sources of liver.

Blood Sugar Control

There are many steps required in the control of blood sugar. This video goes over the steps that are essential to keep our blood sugar at optimal levels and the nutrients we may be deficient in, leading to diabetes, insulin resistance and high blood glucose levels.

10 Easy Ways to Cut Out Sugar

We all know that sugar is a major negative player in our health, regardless of how specific our knowledge is. It should come as no surprise that high sugar intake has been linked to a vast number of medical conditions including, but certainly not limited to: Diabetes and insulin resistance, some cancers, heart disease, stroke, autoimmune diseases and immune dysregulation, obesity and of course weight gain.

Not all sugars are created equal. In fact, naturally occurring sugars like those found in fruit, honey and maple syrup (unprocessed) are not as bad as processed sugars and high fructose corn syrup, and they also contain important antioxidants, phytochemicals, fiber, vitamins and minerals.

Here are some practical tips that you can use to help cut avoidable sugars out of your diet.

  1. Stop Buying Processed Foods

This is the biggest change that you can make in your diet when cutting down on sugar. Here’s an easy rule to remember – if it comes in a box, bag or can, it contains added sugars. It’s not uncommon for a single food item to actually have four to five types of sugar added.

  1. Choose whole, fresh fruit

Dehydrated fruit, juice and our childhood favourite Fruit Roll-ups are all made up of almost pure sugar, and have been stripped of their all important phytochemicals, antioxidants and fiber. Buy whole fruits and have them cut and ready to eat any time you crave a snack or for dessert. Choose berries, cherries, oranges, lemon and lime over denser fruits like apples and bananas.fruit

 

  1. Make Homemade Tomato Sauce

You would be surprised how much sugar goes into a can/bottle of tomato sauce. Next time you are at the grocery store, read the ingredient list on a can of any brand, noting how high sugar is on the list. Its amazing how good tomatoes taste when they simmer in a pot with some fresh herbs and spices. Here is a great recipe for Homemade Tomato Sauce.

  1. Make Your own Salad Dressing

Sugar are very commonly hidden in store bought salad dressings. I find that these store bought dressings actually don’t taste nearly as good as my basic, easy homemade dressings, where I mix up 2-3 ingredients at room temperature:

Choose 1 oil (Extra Virgin Olive, Avocado or Walnut are quite good)

Choose 1 vinegar (Balsamic is my favourite but plain white or cider also work)

Optional ingredients include sea salt, pepper, dried herbs, fresh squeezed lemon juice (just a bit), but my favourite is mustard seeds which gives the dressing a kick.olive vinegar bottles

 

  1. Don’t keep “treats” in the house

It’s as simple as out of sight, out of mind. If it’s not in the house, you can’tpassively snack on it while binging Netflix on a Sunday in your pyjamas. If you don’t buy it, you won’t eat it! In fact, stop calling them “TREATS”… it’s a trick 😉

  1. Cut out Soda

This one is a no brainer. Trade in soda for water with lemon, lime, cucumber or frozen berries. If you still need something bubbly, drink soda water, either plain or with lime or lemon.

  1. Avoid Flavoured Yogurt

Most commercial yogurts contain as much sugar as a candy bar. Don’t eat it! Instead, buy or make your own plain yogurt and add fresh fruit, and maybe some honey if you still need some sweetness.

  1. Read the Ingredients on all sauces in your fridge

You would be surprised to find that many of the sauces located in your refrigerator contain more sugar (and sugars with other names to trick you like high fructose corn syrup) than you expect. It is readily found in barbecue sauce, ketchup, relish, hot sauce, chutneys, jam and jellies, in relatively high quantities.

condiments ketchup ingredients

  1. Give yourself rules about Dessert

Sometimes you give in to temptation, and that is completely understandable. We are all social creatures and eat foods to fit in to the crowd. Its tough to attend a birthday party or holiday dinner where there isn’t cake or pie being served. Two options include setting a rule of only eating these desserts on special occasions, or the three-bite rule – limit yourself to three very mindful bites of dessert and often times you won’t even want any more.

  1. Try Dark Chocolate

This has become a go-to option of mine personally. Choosing a dessert option that has significantly less sugar, but contains the positive benefits of cacao. You probably won’t be able to eat a full bar of dark chocolate, like you can with milk chocolate.

Cajun Oven “Fried” Chicken Wings

Cajun Oven ‘Fried’ Chicken Wings

By: Noureen Habib

I love chicken wings – anyone who knows me, knows just how much, so I thought it’d be best to learn how to make them myself without the deep-frying or breading. The trick to getting them just as good and crispy is baking them on a wire rack. That way, the fat renders evenly and consistently making them just as tasty as fried wings.

A sauce is optional; however we found we didn’t need a sauce because they turned out so moist inside and crispy on the outside!

Enjoy!

Ingredients

  • 2lbs of chicken wings (skin on)
  • 4 Tablespoons of my HOMEMADE CAJUN SPICE (click the link for the recipe)

Directions

  1. Marinate the chicken wings with 3 tablespoons of the Cajun spice, leave overnight
  2. Preheat the oven to 400F
  3. Line a baking tray with foil and place the wire rack on top, spread out the wings on the rack in a single layer
  4. Bake wings until they are cooked through and crispy, about 40-45 minutes
  5. Serve immediately!


IMG_20160108_173418