Wellness Works!

2% Milk - EXPOSED!

Recently I had a patient, wanting to learn more about nutrition, ask me a question that I've heard many times before: "What's the difference between 1% and 2% milk - I mean, what's the big deal - it's only one little percent, right?"  Wrong.

Before I begin my lesson in nutritional mathematics, for all the 2% milk drinkers - this is not to scare you (well, ok maybe a little!). But after reading this, it may make you change your mind and go 'skinny' with your milk!

Most of us know that from a health standpoint, choosing lower-fat dairy products is a smart choice for our hearts and our waistlines. So when choosing milk, is it just a one percent difference in Milk Fat (MF) between 1% and 2% milk? Seems like it, right?

Well my friends, the answer is a whopping...No! Here's why. Long, long ago, when dairy farmers were bringing this product called 'milk' to consumers, they came up with the idea (which the government approved!) to market the % MF in dairy products by VOLUME instead of by Calories.

It was ingenious, really - because it doesn't tell the consumer the how much fat is actually in milk as it relates to calories - which is most important.

Here's where the math comes in - stay with me...

We know that 1 gram of fat yields 9 kcal. So if we want to know the % of fat is in a glass of milk, we need to do the following calculation:

Taking a grocery-bought carton of milk, it shows 1 cup of 2% milk yields 130 kcal and 5 grams of fat.

So 5 grams of fat x 9 kcal per gram = 45 kcals coming from fat in 1 cup of milk.

Therefore, the actual % of fat in 1 cup of 2% milk is not 2%, its 45/130 x 100 = 34.6%!

So if you drink 1 cup of 2% milk, over 1/3 of that is fat! Compare that now to 1% milk which yields 22.5% per cup.

Clearly, the difference between 2% and 1% milk isn't just one percent - its 12%!

So remember, next time you're grocery shopping, numbers are not always as they seem! Choose lower-fat dairy products - your heart and waistlines will thank you!

The Glorious Flaxseed!

Flaxseeds…what on earth are they? It seems like these little seeds are getting a lot of attention lately… but WHY? And HOW does one incorporate seeds into their diet? Well, have no fear…Let’s clear up the fog surrounding this miraculous superfood!

Flaxseeds and the oil of the flax plant have many far-reaching health benefits – from protection of heart disease, lowering cholesterol, increasing skin’s softness and ‘glow’ to helping women with symptoms of PMS. Can you imagine how many drugs it would take to do all the tasks that flaxseeds and flaxseed oil has been proven to do?! That’s the power of food and proper nutrition.

To get to the nitty-gritty, flaxseeds are rich in alpha-linolenic acid (ALA) which is type of plant-derived

Omega-3 fatty acid, similar to those found in fish, such as salmon.

The benefits of flaxseed supplementation have been the focus of many scientific studies, which overall found it to help lower total and LDL cholesterol (the bad cholesterol), lower blood trigylceride levels and reduce platelet stickiness – all of which help to reduce the risk of heart attack and/or heart disease.

Flaxseeds themselves are rich in lignans (not found in the oil). Lignans are a type of pytoestrogen which helps combat hormonal imbalances in women by competing with circulating estrogen. In doing so, many hormonal symptoms experienced (including PMS ladies!) can be reduced or diminished. Flaxseeds can also help in the prevention of breast cancer through the same mechanism.

Let’s also not forget, flaxseeds are also a source of soluble fibre – which can help lower blood cholesterol and a source of insoluble fibre – which promotes regularity, reducing the risk for colon cancer and other gastrointestinal disorders.

Plus, as an antioxidant - which means it scavenges free radicals (those crazy changed molecules responsible for aging and cancer progression), some studies have linked flaxseeds to having a role in cancer prevention – not a bad bonus!

So how do we buy them and what on earth do we do with them?

 

Flaxseeds are available now at many grocery stores (ie. Loblaws in their organic/healthy aisles in the refrigerated section). You may find them in many forms – whole, ground/milled and as an oil.

As whole seeds, they are small, smooth and flat. They range in colour from light to reddish brown. Nutritionally speaking, they are all about the same. When possible, purchase organic flaxseeds. Because flaxseeds are made of fats, refrigeration or freezing is key to maintain its freshness. If stored in an air-tight container, they can stay fresh for up to 1 year.

With whole flaxseeds, you must grind them yourself before using. Don’t bother eating the flaxseeds as is – we cannot break it down and it will end up down the drain (literally!) To grind your own flaxseeds use a clean coffee grinder, food processor or blender. Ideally, grind as much as you need at one time. If you grind a batch of it, freeze them in a sealed container for up to 6 months.

If you buy flaxseeds already ground or milled, be sure to store them in the freezer for optimal freshness. If choosing flaxseed oil, another great option, it must also be refrigerated. Be on the lookout for any change in smell to either the seeds or oil, as it can become rancid.

Aim to get one to two tablespoons of ground flaxseed each day. If using the oil as supplementation, it should be used uncooked (ie. In salad dressings) in order to get the nutritional benefit. 

Here are a few ways to incorporate flaxseeds into your daily routine:

·         Add to baked goods (flaxseed flour) – muffins, cookies, granola squares

·         Stir into yogurts

·         Add to your morning smoothie

·         Sprinkle on cereal, salads and soups

·        Add to cooked dishes, such as casseroles and to pizza crust before baking

There are lots of ways to incorporate this miracle seed into our daily diet. Get creative with your food! Its nutty flavour and disguisability will have you hooked in no time!

Weight-loss: The Final Frontier

Another January, another chance to set the elusive weight goal. Unfortunately for many people, year after year, the resolution remains the same. So why is it that our good intentions, especially when it comes to weight-loss, often fizzle within a month?

The battle of the bulge is much more than just nutrition and fitness. Of course that is a HUGE part of the equation, but it certainly isn't the whole picture. If it was, we would all eat right, exercise regularly, drink our 8 glasses of water and take our vitamins. But easier said than done.

Weight-loss can be a complex topic and in order to have permanent weight-loss, we need to address the physical (diet & exercise) and the mental (eating patterns, behaviours and emotions) components.

In terms of the physical - there is a simple, scientifically-proven way to eat - and that is Hormonally Balanced Eating. Essentially, this means eating meals and snacks that contain complex carbohydrates, proteins and good fats in order to keep our main blood sugar hormones, insulin and glucagon, steady. 

For instance, eating foods with a high Glycemic Index (a rating system which shows how quickly a 'carb' will turn into sugar) such as cookies, white bread/pasta, rice cakes etc. will cause a rise in our blood sugar levels. As a result, insulin must be released to counteract this and our blood sugar then lowers - FAST - resulting in what many people call the '3pm Slump'! And the one thing we crave for a 'pick me up' is - SUGAR! So the cycle continues...

Not only is this detrimental to our pancreas (which is constantly working to produce insulin), in the process, we store fat! (because insulin is a fat-storage hormone).

However, we can control this vicious cycle by eating lower glycemic index foods (whole grain breads, beans, vegetables) and by adding protein and healthy fats to our meals. In doing so, we slow the breakdown of the carbohydrates into sugar and allow the antagonistic hormone, glucagon, to be released. This keeps blood sugar steady, decreases cravings and leads to weight-loss!

So, if you're wondering how to 'lose that last 10lbs' - Eating low glycemic-index foods and adding protein (lean meats, fish or soy) and good fats (olive oil, nuts, omega 3 oils) to your meals is a great start!

Exercise, of course, is another key component. Remember, you don't need to run a marathon to lose weight - small steps in the right direction make a big difference over time. I always encourage people to pick an activity they love and therefore are more inclined to participate. If you hate going to the gym, pick another activity! Try running outside, yoga, martial arts, cycling - anything to get you moving! If you're in the gym, a combination of strength training, interval cardiovascular exercise and flexibility work (yes, you must stretch!) is a great regime that will help shed the pounds.

Finally, we cannot neglect the mental component to weight-loss. Often times, eating patterns and behaviours become habitual and can be dificult to change. We must become conscious of these reflex reactions in order to turn the tides towards a new behaviour. As well, weight-loss efforts can be stopped dead in their tracks because of 'Emotional Eating' (that means eating anytime when you are NOT hungry. For example, happiness, boredom, stress, anger and loneliness are all feelings where people may turn to food).

Identifying and addressing these issues are absolutely the way to achieve lasting weight loss. Working through emotions without food can be difficult and may take time, but is well-worth the investment to create a healthy mind, which ultimately leads to a healthy body. Without recognition and resolution of the 'mental' component to the weight game, an inevitable life-long battle with weight will ensue.

Most importantly, don't be so hard on yourself! Self-criticism is the very worst thing you can do when beginning a lifestyle change. You won't be perfect, so don't expect perfection. Give yourself credit for all the things you did do well instead of dwelling on the things you didn't do well. Self-acceptance is at the core of weight-loss so accept where you are at right now and move forward with positive thoughts and positive action!

Overall, in order to make this new year's resolution for weight-loss the last one, addressing both the physical and mental aspects will set you on the path to success!

Hello and Welcome!

Welcome all to the first installment of Wellness Works! Its my goal to inform & inspire each of you to reach a new level of health - from adequate to optimal.

Wellness can be many things - although most of us automatically think of the physical aspect (diet, exercise, sleep etc.). But 'Health' is not merely an absence of illness or disease (physical) but is rather a complete state of physical, mental and social well-being. (as per the World Health Organization).

In this blog, I will cover a number of topics from my professional disciplines of chiropractic, acupuncture, clinical nutrition and personal training. As well, in keeping with the definition above, I will speak about health as well in terms of the mind-body connection and how our thoughts, attitudes and beliefs can and do affect our physical health and overall well-being.

So, please join me in this wonderful adventure towards health, healing and everything in between!