Monday, October 18th, 2010
Archive for the ‘Uncategorized’ Category
Strengthening Our Immune System..Be Proactive!
Friday, November 6th, 2009
It’s that time of year again..Flu and cold Season. Here are some helpful and healthful tips from our family to yours..
We take oil of oregano but only when we are feeling like we are coming down with something or have a sore throat ..It’s an acquired taste! We use whole food supplements, we take Vitamin D (cod liver oil) and garlic. We always try to eat organic foods and stay away from processed foods. We are washing our hands A LOT, clearing out our nasal passages with a ‘neti’ pot (you can use cotton swabs with warm salt water), gargling with warm salt water, eating lots of super foods, i.e.fruits /veggies, and we’re eating LESS sugar (SUGAR DEPLETES our immune system and makes us more vulnerable to flu viruses!). Try to regulate how much candy your kids eat . Take a PROBIOTIC daily.
Drink plenty of water and drink teas that are high in antioxidants (green teas, white tea). Remember to get plenty of REST. Watch your caffeine intake. We like to get our nutrients from real food..It’s rare that we order out and we don’t eat processed foods which are usually high in sodium and chemicals (we can’t even pronounce some of those chemical additives!).
There are some whole food supplements that we do like to take, especially during the winter months.
Vitamin D is a great addition to your diet especially in the winter months in our geographical region. Vitamin D helps to maintain strong bones and teeth, and strengthens your immune system. It can help to prevent high blood pressure too. Vitamin D is also called the sunshine vitamin because sunlight is converted to Vitamin D in your body.
DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid), are Omega 3 fatty acids, derived from fish and fish oils. They’re important for your nervous system and help to prevent the winter blahs, SAD (seasonal affective disorder). DHA is a building block of tissue in the brain and retina of the eye.
DHA / EPA are converted into hormone like substances called prostaglandins, and they regulate cell activity and healthy cardiovascular function and decrease inflammation .i.e. ‘arthritis!’ It helps with forming neural transmitters, such as phosphatidylserine (PS), which is important for brain function and may help prevent depression. As we age, we lose our ability to form DHA EPA.
Vitamin D rich foods:
- cod liver oil, cold water fish: wild salmon, Atlantic mackerel, sardines
Shitake mushrooms, fortified milk, egg yolk, small amounts in dark leafy veggies
Dosage: for preventative purposes take: 1-2grams.
**People who take blood thinners should check with their physician first as fish oils have a mild blood thinning effect.
You can also get your blood tested at a lab to see what your Vitamin D status is. Health Canada recommends getting 200 IU for people up to 50yrs. Once again, if you are on blood thinner medications check with your doctor first.
Are you a Vegetarian or Vegan? Some ways to get your source of DHA and EPA :
Flax Seed Oil , at least 1 teaspoon daily, alternate with ground flax seeds (buy whole flax seeds- it’s cheaper and will stay fresher longer; grind when needed. Ground flax seeds: 2-4 teaspoons daily. Do NOT heat any of the oils, and only add the ground flaxseeds to any foods at a late stage since heating will destabilize the ALA. Many vegetarians, and vegans get enough LA (linoleic acid: omega 6) which is found in most vegetable source oils. ALA (Alpha Linolenic acid, an omega 3 fat) is not as easy to get in a vegetarian diet. ALA is more beneficial of these two polyunsaturated EFA’s (essential fatty acids). These fatty acids are called ‘essential’ because the body doesn’t make them and you have to get them from your diet. Four grams of ALA per day should provide enough omega 3 to ensure EPA and DHA are formed by the body (ALA is converted to EPA and DHA). Too much LA (linoleic Acid ) can interfere with this conversion. Try to ensure that the ratio of LA (omega 6) to ALA (omega 3) is at a ratio of 4 to 1..or even a bit lower.
Sources Of Omega 3 (ALA)
Flaxseed Oil- 1 tablespoon (14g) = 8.0 grams of ALA, Ground Flax Seed- 1 Tbsp= 3.8grams of ALA, Walnuts 1oz= 2.6g of ALA but also four times as much LA , Rape seed oil- 1.6 grams of ALA and 2x as much LA. Broccoli has 0.13g per 100g and cabbage 0.11g per 100g, of ALA.
Make sure you get your antioxidants! Antioxidants are substances (such as Vitamin A, C, E and Selenium) which help to neutralize or reduce the effects of cell-damaging ‘free radicals’ (negatively charged, unstable molecules that can damage our organs and tissues of the body). We have a naturally occurring antioxidant enzyme system within the body but we should get antioxidants from foods and whole food supplements. Free radicals are found normally in our cells as they are part of the process of energy production within our cells. We can become over-burdened by free radicals from: stress, pollution,toxins and radiation so it’s important to try to get antioxidants from our diet. These are just some food sources which are high in antioxidants: green tea, fruits (berries, prune , cherries, apples), beans(red, kidney, pinto), legumes, veggies: kale , Russet potato, broccoli, artichoke, and pecans
Be proactive, informed and don’t stress..Our negative thoughts are cumulative and can wear us down….Enjoy the winter season (even though it’s a bit too long for my liking! lol). Try to get some sunshine when you can this winter, exercise and eat wholesome foods.
Some of the vegetarian info is from: The Vegetarian Society
What is a Holistic Nutritionist?
Tuesday, May 5th, 2009
Holistic nutrition looks at the total person, their dietary intake including supplements and lifestyle. Nutritionists believe food is our most important medicine, and should be addressed first in the healing process. Holistic nutrition will show you ways to change your diet to provide a path to better health now and in the future.
Holistic nutritionists’ are nationally certified and regularly interface with health care practitioners aiding in addressing health challenges that respond to changes in food choices, allergens, supplements, deficiencies and imbalances. A holistic or wholistic, approach attempts to treat the whole person. Practitioners place great emphasis on the patient’s environment, emotions, values, and nutrition, as well as on his/her physical symptoms. Some examples of holistic practitioners would include general holistic medical, acupuncturists, chiropractors, herbalists, and nutritionists. Holistic practitioners help people use their own capacity for self-healing.
It’s about balance
In holistic nutrition it is believed that we need a certain balance of protein, vitamins, and other nutrients to help our bodies reach maximum energy levels and overall physical and emotional health. It is also believed that each individual is unique and requires different amounts of these proteins, vitamins, and nutrients to make that particular individual healthy. Holistic nutritionists devise nutritional protocols match each individual’s health and nutritional. Holistic nutrition addresses digestion, adequacy, balance, and moderation for each individual. Remember that a diet that is balanced for one person might not be balanced for another person. Experiment and find what balance of foods is best for your health.
Go Natural
A natural foods diet is very important in holistic healing and nutrition. Locate Natural or Health Food stores in your area. Most large supermarkets even provide a small natural food area. Try to avoid most of the highly processed foods. Local farmer’s markets or farm stands are great places for finding a variety of natural foods. Some of our local restaurateurs are providing local produce. Check out the ‘Grey Bruce Agriculture & Culinary Association’ to find out everything you need to know about local food!!
Take cooking classes and purchase cookbooks that are geared toward using natural, local foods. Freshly cooked and prepared meals provide more energy (chi) than previously prepared or leftover foods.
Have fun experimenting with different foods. Enjoy making a healthier you.
Diane Foulds earned her designation as a Registered Nutritional Consulting Practitioner, R.N.C.P., and has been registered with The International Organization of Nutritional Practitioners, IONC, since 2003.