Gluten Free

picture saying get tested for gluten sensitivity for gluten free diets

The Goods on Gluten-Free – Should You Try It?

One of the most talked about nutrition topics of the past couple of years has been whether or not gluten should have a place – or be forbidden – in our diets. Until recently, even the word ‘gluten’ would have been used almost exclusively in culinary, confectionary, and severe allergy professions alone. But, due to the recent increase in our understanding of gluten, its properties and health effects, the idea of going gluten-free has gained major popularity.  As an understandable result, this has left many people wondering whether or not gluten-free is the way to go in their own lives.

If you’ve been curious about going gluten-free, or if you’ve already experimented with gluten-free living, it’s important to have a good understanding of the basics so you can make informed decisions about the nutrition you and your family access.

What is gluten anyway?

Gluten is the name of a family of proteins found in wheat and wheat-related grains. Gluten itself is what enables foods made of grain flour ingredients to hold their shape. They act almost like ‘glue’ to give these foods texture and hold it together. It can be found in many foods, even where you might not expect it.

There are six big grains that are known as ‘glutinous grains.’ These include:

  1. Wheat (including wheat berries, durum, emmer, semolina, farina, farro, graham, and einkorn)
  2. Barley
  3. Rye
  4. Spelt
  5. Kamut
  6. Triticale

Things like bread and crackers, pastries, pasta, cereals, beer, soups and sauces (which could contain grains or flours as thickeners), brewer’s yeast, and food colouring are some foods and beverages that contain these grains and therefore naturally contain gluten.  Sometimes, gluten is also used in other foods to act as a binding agent to give texture and structure to other products.

Are most people allergic to gluten?

You may have heard that most people cannot tolerate gluten, or that grains today are different than the grains our ancestors used to eat. However, many studies have shown that in fact, grains and gluten are well-tolerated by the majority of people. That being said, there are three key groups of people who greatly benefit from removing gluten from their diets.

Celiac Disease Sufferers

Celiac disease, suffered by 1% of people, is a condition of the immune system in which eating gluten triggers an intestine-damaging response. Symptoms of celiac disease are serious and uncomfortable and include abdominal pain, skin rashes, headaches, diarrhea, vomiting, and even unexplained weight loss. In cases of celiac disease, it’s imperative for the individual to remove all sources of gluten from their diets.  Also, people with Celiac disease should remove gluten in the form of personal care items.  Some unlikely sources of gluten can include lipsticks and balms, body and hand creams, and cosmetics which could introduce trace amounts of gluten that would trigger a reaction.

Non-Celiac Gluten Sensitivity or Gluten Intolerance

While celiac disease is rare, the percent of people who suffer from non-celiac gluten sensitivity is unknown and triggers similar symptoms.  The most reliable method to assess for non-celiac gluten sensitivity or intolerance is through blood testing for IgG antibodies to gluten.

Those with Other Gut Disorders

There’s still a third group of people who also benefit from removing gluten – those who suffer from other gut-related illnesses such as IBS (irritable bowel syndrome), Crohn’s disease, and ulcerative colitis and who require a FODMAP diet. FODMAPs are a group of small carbohydrate molecules found in all kinds of foods. While they are extremely common, they may be poorly absorbed in the small intestine of some people with already compromised digestive functions. Taking out glutinous foods is a key way to relieve one of the strains on a weakened digestive system because it naturally removes the FODMAPs that cause them to begin with.

Symptoms of Gluten Intolerance or Sensitivity

If you experience any of the following symptoms, particularly after eating something that contains gluten, you may have a gluten intolerance:

  1. Bloating
  2. Gassiness
  3. Burping/belching
  4. Constipation
  5. Diarrhea
  6. Nausea
  7. Heartburn or Acid Reflux
  8. Fatigue
  9. Headache
  10. Inflammatory Bowel Disease (Colitis, Crohn’s)
  11. Autoimmune disorders
  12. Recurring infections

What do I need to know to go gluten-free?

Whole grains do contain a number of important nutrients, such as fiber, iron, calcium, magnesium, zinc, folate, niacin, riboflavin, vitamin B12, and vitamin D, and some protein. So when deciding to remove gluten-containing whole grains from your diet, be sure create a robust diet that can replace these, and/or take supplements to ensure that you don’t develop a deficiency.

Know too, that many gluten-free substitutes like cookies, brownies, and bread usually contain higher levels of fats, sugar, and salt than their conventional counterparts. If you crave the comfort of baked goods or cereals, we recommend creating your own gluten-free versions at home with almond flour or coconut flour for the healthiest alternative.

Also, if you intend to be tested at some point for gluten allergy or sensitivity, you need to be currently eating gluten to be accurately tested.  If you go gluten-free and feel fantastic, you may be reluctant to go back to eating gluten in order to get tested properly.

Foods that Contain Gluten

Aside from foods made from rye, wheat, spelt, kamut, barley and triticale, there are a number of other foods where you may unintentionally encounter gluten.  Watch out for soy sauce, imitation crab meat, soups, stews, sauces, sushi, Chinese food, breaded foods, bread, cookies, cakes, muffins, crackers, buns, crusts, pancakes, ice cream (think cookie dough!), desserts and many other flour containing products.  If you are serious about being gluten-free, you really have to read labels or prepare your own food.

Going gluten-free will take time, patience, and practice – we know, because we’ve helped dozens of families do it with success! Sometimes you don’t even realize how much gluten is affecting your system until you eliminate it. Check our Facebook page where we feature monthly gluten free recipes and you’ll find a few tried and true favourites to get you going.  There are also lots of gluten-free recipes on our website here.

If you suffer from symptoms such as constant stomach pain, headaches, bowel issues or other symptoms that could be related to gluten sensitivity, please book an appointment so we can properly test you for celiac disease. We want to make sure you’re living your healthiest life possible! If not, but you’d still like to explore the health benefits of removing gluten, we’d love to help you make a plan to get your health back on track by managing your gut health.

For more advice on going gluten-free, optimizing your diet or checking for food sensitivities like gluten, see one of our naturopathic doctors.   Book an appointment here or call us at 416-481-0222.

To your good health,

The team at Forces of Nature Wellness Clinic

Want a Fast Metabolism?

words tips to kickstart your metabolism for a fast metabolism

Want a Fast Metabolism? 10 Easy Tips to Kick Start Your Metabolism

By Dr. Pamela Frank, BSc (Hons), Naturopathic Doctor

Now that we’re through December and heavy, holiday foods have left us feeling bloated and sluggish, it’s time to figure out how to get back into the swing of things. If you’ve set New Year’s Intentions that include healthier eating and activity, then enabling a fast metabolism can help make the difference to living your intentions well.

Fast Metabolism Tips

These are some of our favourite ways to get your metabolism back into gear:

Stay Satiated

Even if you’re trying to lose a few extra pounds that appeared over the holidays, staying fairly full is key to your success in managing your metabolism and your weight. Eat slowly, until you’re about 90% full, and then stop. This will allow you to determine if you really do need more sustenance or if you’re just eating out of habit. Even if you’re aiming to reduce your caloric intake, starving will only make your metabolism slower.  Your body will try to store the limited energy it’s being provided – and that’s the opposite of our goal.

Commit to Breakfast

It’s not surprising that those who don’t eat breakfast actually tend to gain more weight over time. That’s because those who skip this meal tend to make up for it (and more) by overeating at lunch, snack times, and dinner. After a good night’s rest, your body is primed to accept the fuel it needs to move through the day. In fact, it needs more fuel because it has spent hours with your metabolism in resting mode! Try a breakfast that’s high in protein, and has some complex carbohydrates and a bit of fat to jumpstart your metabolism and keep you satisfied until lunchtime.

Up The H20

Whether via glasses of water, herbal teas or broth-based soups, giving your body quality fluids is essential to having a well-hydrated metabolism. Water helps keep nutrients flowing into your cells, carries toxins out of your body, and is key to a happy digestive system. It also keeps you feeling full, and can help you burn more calories by supporting a fast metabolism! Moreover, the extra nutrients found in broth-based soups are ‘soup-er’ ways of digesting much-needed vitamins and minerals with minimal taxing of your digestive system. And, after a season of indulgence, that’s something from which we can all benefit!

Add Tea or Coffee

The antioxidants and small amounts of caffeine found in black, green, and white tea, as well as coffee, support a fast metabolism and keeping it chugging along healthily. One cup per day can provide beneficial amounts without going overboard. And, even better, adding herbal teas such as fennel, mint, or ginger tea after a meal can assist your digestion processes, helping meals to settle better and digest more easily – without added caffeine.

Spice Is Extra Nice

Studies show that adding spicy hot peppers or hot pepper sauces can help to increase your metabolism! Studies are showing that the thermogenic properties of peppers and capsaicin, a compound in chiles, can temporarily increase your body temperature, helping it to burn more calories in short bursts of time. So, try adding some extra spice to those soups or other foods, and see what benefit you might derive!

Include Intervals

Any form of exercise can be bolstered by the addition of the short bursts of cardiovascular activity also known as ‘Interval Training’. Adding in 2-5 minute bursts of jumping jacks, skipping, vigorous dancing or burpees seem like they’re ‘in the moment’ kick starts but they’re all great ways of building long-lasting metabolism increases.  Personally, I have made a commitment to crank up my favourite song every hour and just dance!  It’s a great stress reliever and ups your heart rate and metabolism.

Dial Down Stress

It’s been long understood that high levels of stress hormones like cortisol can result in a slowed metabolism and eventual weight gain. The opposite is also true: by turning down the stress in our lives we can help our brains, hormones, and bodies relax, a natural reboot for our metabolism.

Stimulate Your Stomach

If you consistently experience symptoms like heaviness after a meal, acid reflux, or bloating, food allergies, undigested food in stool, flatulence, or even nausea after taking supplements you might be suffering from low stomach acid which, in turn, can result in lowered metabolism. Stomach acid, or HCL (hydrochloric acid) is a core requirement to digest effectively.  Good digestion is one of the essential building blocks of a fast metabolism. Try stimulating your stomach acid with beneficial celery juice and see how much better you feel.

Excel With Enzymes

Sometimes there are particular foods that make us feel sluggish, heavy, bloated, or uncomfortable. In that case, it might be time to consider digestive enzymes to help break down food to make it more digestible and the nutrients within it more absorbable. Try adding enzyme rich foods like fermented foods, papaya (which contains papain), pineapple (which contains bromelain), mango (which contains amylase), and honey (multiple enzymes). Interested in supplements instead? Look for the ones that help with your food difficulties: protease for proteins, amylase for help with carbohydrates, lipase for help digesting fats, cellulase for breaking down fibre, and maltase to help convert complex sugars from grains into glucose.

Sleep Soundly

The quality of your sleep doesn’t just affect your moods and alertness, it also has a profound effect on your metabolic state because deep REM sleep, is the body’s time for rest and repair – and that includes how the body manages stress hormones, blood sugar levels, and growth hormones – all of which play critical roles in a fast metabolism. We’re still learning much more about how important consistent sleep and rest are for our health, but what we do know for sure is that a sleep deprived body is slower and more lethargic which means weight management is harder. So if you choose just one of these tips to follow, make it to get more sleep, more often, first!

Looking for personalized assistance in maintaining a fast metabolism? Our naturopathic doctors can help you navigate this and provide you with a fully customized plan for your metabolism. To book your appointment call us at 416-481-0222 or email us at Info@ForcesofNature.ca.  Also you can book your own appointment online anytime at https://forcesofnature.janeapp.com/.

To your good health,

The Team at Forces of Nature Wellness Clinic

Research:

Sahin K, Orhan C, Tuzcu M, Sahin N, Ozdemir O, Juturu V. Ingested capsaicinoids can prevent low-fat-high-carbohydrate diet and high-fat diet-induced obesity by regulating the NADPH oxidase and Nrf2 pathways. J Inflamm Res. 2017 Nov 13;10:161-168. doi: 10.2147/JIR.S149087. eCollection 2017.

Vitamin A: Rabbits Have it Right

picture of vitamin A food sources

What is Vitamin A?

It is the name used to refer to several fat-soluble vitamers such as retinol, retinal and four carotenoids (pro-vitamin A) including beta-carotene. These carotenoids are plant pigments that give plants red, yellow and orange colors.  There are some 600 different carotenoids, the most common and well understood are alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin and lycopene.

What foods are rich in Vitamin A?

Carotenoids (or building blocks) are found in foods such as:

  • Carrots
  • Dark, leafy green vegetables such as spinach, kale, mustard greens, etc.
  • Butternut squash
  • Apricots
  • Cantaloupe
  • Sweet potato
  • Pumpkin

In order to ingest actual, pre-formed vitamin A you could consume:

  • Turkey or chicken liver
  • Cod liver oil
  • Salmon
  • Eggs

What Does Vitamin A Do?

It is required for the proper development and functioning of the eyes, skin, immune system and mucous membranes.  Mucous membranes are the tissue that lines the entire digestive tract, the respiratory tract, and vagina.

What is Vitamin A Good For? What are the Benefits of it?

It is beneficial for the following:

  • Improving vision and treating eye disorders
  • Treat or improve skin conditions including acne
  • Treat acute infections
  • Women often take it to help with heavy menstrual periods, PMS, cervical dysplasia or to prevent breast cancer
  • Men can take it to raise sperm count
  • Boosting the immune system
  • Protecting the heart and cardiovascular system
  • Promoting healthy bone growth
  • Slowing the aging process

What are the Signs of Low Vitamin A?

The following signs and symptoms may indicate a need for more vitamin A:

  • Fatigue
  • Weakness
  • Weight loss
  • Dry eyes
  • Poor vision at night or in dim light
  • Skin scaling
  • Brittle fingernails and hair
  • Respiratory infections
  • Urinary tract infections

How Much Do I Need?

The average multivitamin has about 1000 IU of pre-formed vitamin A and about 3000 IU of beta-carotene.  Depending on the particular health condition, we may choose to supplement anywhere from 10 000 IU to 50 000 IU per day for short periods of time, up to 3 months.  Because of the risk of toxicity, supplementation other than through a multivitamin should only be done under the supervision of a naturopathic doctor and should never be done while pregnant, breastfeeding or trying to conceive.

Can You Overdose on Vitamin A?

Yes.  It is a fat-soluble vitamin, which means that it can be stored in fat tissue in your body.  Too much can cause toxicity symptoms such as:

  • Hair loss
  • Confusion
  • Liver damage
  • Bone loss
  • Hemorrhage
  • Coma and even death

For herb, vitamin and supplement advice, please schedule a consultation with one of our naturopathic doctors.

No More Resolutions

picture saying no more resolutions

Resolutions are all wrong! Set yourself up for success instead!

Every New Year the “R” word kicks into full force. RESOLUTIONS. We evaluate the past year, how we ‘performed’, what we ‘lacked’, and what we are committed to doing 100% the next year. The trouble is that only about 8% of people actually keep their resolutions. For the rest of us, resolutions serve to remind us of what we didn’t follow through on, what we might have ‘failed at’ again, or what we fell short of achieving. In the end, resolutions create a measuring stick that sets most of us up for failure.

So this year, what if you let go of the “R” word and focus on intentions instead?

There’s a difference between these words, though we tend to use them interchangeably. A ‘resolution’ is similar to a ‘SMART goal’: Specific, Measurable, Achievable, Realistic, and Timely, except that when it comes to making personal resolutions, the most common ones usually miss out on the measurable and realistic parts. Unfortunately, those are the two aspects of resolution-making that make most of us give up or fall short!

These were the top 10 New Year’s Resolutions for 2017:

1 Lose Weight / Healthier Eating 21.4%
2 Life / Self Improvements 12.3%
3 Better Financial Decisions 8.5%
4 Quit Smoking 7.1%
5 Do more exciting things 6.3%
6 Spend More Time with Family / Close Friends 6.2%
7 Work out more often 5.5%
8 Learn something new on my own 5.3%
9 Do more good deeds for others 5.2%
10 Find the love of my life 4.3

When you read these themes, I bet you can imagine how they’re translated into ‘resolutions’ like: “lose X lbs by Y date” or “save X amount of money by Y date”. Can you see how much pressure and expectation there is on finding one acceptable and final outcome for these resolutions – and how discouraging it would be to not meet them? Just reading them makes my heart sink with the expectation of it all! Why do this to ourselves – and at the start of a brand new year, too? 

This is where intentions can be more useful, more positive, and more sustainable.

In his book, The Power of Intention, Wayne Dyer defines intention as “a strong purpose or aim, accompanied by a determination to produce the desired result.” Rather than focusing on a problem to be solved, intentions focus energy on a gradual shifting towards change, a continual checking in with one’s Self to remember and activate inner motivation to live with the intention set.

This New Year, try the following:

  1. Write a “Letter of Intention” to yourself. Consider a maximum of FOUR intentions you want to live with and guide your life by over the next year and beyond. The idea is to choose four things that will become themes to live by, that you can cultivate rather than a goal to be ticked off a list.
  2. When you select your four intentions choose one based on the physical body, one on the emotions, one on the mind, and one on the spirit. Allow these four intentions to be broader than a specific end-goal, and more of a theme or quality to which you can tend.
  3. Re-read your letter and sit with it for a while. Come back to it and distil the content into four intention statements beginning with “I want…” Hang onto that full letter though!
  4. Use these four statements as a daily personal mantra when you arise in the morning, and let them be the way you begin each day – excited and content in the intentions you’re planting. You can even write them on cue cards, or print them on a poster to keep where you’ll be able to read them each morning.

Need some ideas for themes? Here are a few to start you off, “I WANT…

A LIMBER, COMFORTABLE BODY (body theme)

A NOURISHED BODY (body theme)

A CALM HEART (emotions)

SOFTNESS (emotions)

EQUANIMITY, MENTAL COMPOSURE (mind)

OPTIMISM (mind)

GRACE IN BE-ING (spirit)

LIGHTNESS (spirit)

Intentions are done in partnership with the Self, with personal creativity, and inner motivation. When you design them, you do so from a place of desiring improvement – not a measurement or pass/fail – which allows you the freedom to grow, shift, and evolve as your intentions take on practical meaning in your life. There is an embedded mindfulness to this kind of intention-setting that is neither demanding nor outside or particularly foreign to how most of us move through our days, making it simple to incorporate into your morning routine.

Over time, with this practice, you’ll nurture your intentions to become a part of your daily actions – and in that way, you’ll see them develop and grow into the way you now live!

Periodically throughout the year, revisit your Letter of Intention and see how much more able you are to notice your success in bringing those themes into your world – and how much prouder you are than when trying to live up to those impossible resolutions of the past. Then, give yourself a pat on the back, because you’re doing great!

We want to be a part of your personal care team. No question or curiosity is too small for us to address together. So don’t be shy to give us a call!  Our door is always open and your road to optimal health is just a phone call away – 416-481-0222.

From all of us at Forces of Nature Wellness Clinic:

We wish you success, happiness, and good health for 2018!

Authored by Dr Pamela Frank, BSc, ND

References:

https://www.statisticbrain.com/new-years-resolution-statistics

Healthy Tips

picture top tips to stay healthy

Healthy Holiday Guide for Mind, Body, and Spirit

By Dr. Pamela Frank, BSc, ND

For many, the holiday season is the ‘most wonderful time of the year’ because it brings about family and social gatherings, opportunities to bring people together, outings and events, parties, and presents! At the same time, the holiday season also brings added stress, pressured work deadlines, the year ends, extra household and entertaining duties, changes to your nutrition and alcohol habits, and even a lack of sleep!

So, the most wonderful time of the year can also be accompanied by many factors that can put your health at risk – physically, emotionally, and mentally.

We all want to enjoy this time of year. Here are our healthy tips on how to manage all of the extra demands being made is critical to being able to relax, have fun, and truly be present this holiday season.

Body

Wash your hands often to help prevent the spread of germs.

The holiday season is also cold and flu season. And with all of your family and friends in close proximity, regular hand washing isn’t just a good health practice for yourself, but it’s also a way to help your most vulnerable loved ones (children and the elderly) stay clear of viral and bacterial germs. Wash your hands with soap and clean running water for at least 20 seconds and follow up with an emollient hand cream to keep your skin moisturized and free of harmful dryness and cracks.

Bundle up to stay dry and warm.

Even if you’re just running outside to toss out the recycling, or picking up the kids from school, be sure to wear appropriate outdoor clothing: light, warm, loose layers keep you comfortable and insulated, while winter accessories like gloves, hats, scarves, and waterproof boots prevent you from rapid loss of body heat.

Be food aware, choose wisely.

Holiday foods tend to be full of extra delicious things like butter, sugar and wheat and while indulging in this festive season is not altogether bad, you must learn to choose your indulgences wisely to prevent bloating, weight gain, hormonal imbalance, dehydration, and digestion issues.

Make holiday treats healthy by sneaking in veggies

It might sound strange, but we love finding ways to hide vegetables in sweet treats. Feel better about serving your family their favourite cookies and cakes by finding recipes that use healthy pumpkin, zucchini, avocado, or even almond meal to replace wheat flour and/or sugar. You won’t taste the difference but you’ll all be healthier as a result!

Mind

Set limits

Performing well at work, caring for yourself and your family, AND pulling off a holiday feast can become extra daunting over the holiday season when more demands both personally and professionally are made on you. It’s time to learn that it’s good to say “No” to some things that spread you too thin, make you anxious, put you on edge, or stress you out. Concentrate on doing fewer things – and ask others to take on tasks to support the bigger picture – and not only will they come out better, but you’ll be able to enjoy the fruits of your labour too!

Take a break

When you feel stressed out, overwhelmed, or out of control – it’s time to breathe deeply and take a break. When all of the tasks at hand seem to carry the same weight and gravity, stepping back to get some perspective is a healthy and supportive way to manage stress. Figure out what you can let go of, find support for others that need to get done (but maybe not by you, this time), take time for social connection, and get plenty of sleep and don’t forget to breathe! Deep breathing and paying attention to your breath is a great way to lower stress and balance the body.

Wander

Let your mind wander! Turn on some of your favourite music, make yourself a hot bath and close the door, read a novel just for the pleasure of it. Even if it’s only for 15 minutes, giving your mind time to wander off allows your brain and body to process everything you’re experiencing throughout the day and leaves you feeling refreshed and rejuvenated.

Spirit

Block off time for fitness and sleep – and make it non-negotiable

Extra stressors may not seem like a big deal at the beginning of the season but I bet you remember how harried and exhausted you were by the end of the season last year! NO-ONE can sustain a holiday rush without taking time for themselves to regenerate. This time is just for you. Make a promise to take yourself to the gym or on a run at least three times a week, and set a sleep schedule to make sure you have enough nighttime rest. Then? Keep that promise!

Get a head start on the new year with Holiday Resolutions!

There’s no need to wait for January 1st to start looking forward to the year ahead. In fact, when life is stressful, looking forward is a great way to increase your feelings of optimism and hope. In fact, you could try committing to just one or two of the suggestions in this post to help you feel your best during the holidays and you’ll already be on your way! We suggest the practice of gratitude for what you have now in the present and remind yourself of all the things that are amazing in your life. We waste too much time waiting for the next thing to make us happy when real happiness starts with you every single day.

Give yourself the gift of self-compassion

You deserve to enjoy the holidays as much as anyone in your family but it can be hard to accept that our realities rarely mimic a ‘Very Martha Stewart Holiday.’ Focus on self-kindness instead of self- judgement and accept imperfections with sympathy rather than critique or shame them. Let go of notions of perfection and enjoy what has been accomplished.

Make time for reflection and worship

This is a common time of year for reflection, but making a habit of it can help keep our mind and spirit connected and content. If you hold faith near, make time to experience community-based worship. The feeling of being together with your community is unparalleled for feeling connected, safe, and spiritually sound.

From our practice to you and your family, we wish you all the best for a healthy and happy holiday season and a wonderful New Year.

happy holidays

How to Drink More Water

picture of a man trying to drink more water

5 Ways to Drink More Water

By Dr. Pamela Frank, BSc (Hons), ND

Commonly heard phrases at Forces of Nature:

“I know I need to drink more water!”

“I know I don’t drink enough water”

“I’m terrible at drinking water”

Why don’t we drink more water?

Here are some of the reasons given:

  1. Then I have to pee too often
  2. There won’t be a washroom nearby
  3. I don’t have water with me
  4. I can’t drink tap water
  5. I never get thirsty
  6. I don’t like the taste of plain water

While we can’t make a washroom be nearby when you need one, but we can help with most of the rest.

Why Do We Need to Drink More Water?

Dehydration can cause every system in your body to work at less than it’s full capacity. Your brain doesn’t work well, your joints and muscles aren’t well lubricated, skin cells aren’t as plump and full, your stool is drier and harder causing constipation, your kidneys can’t flush waste effectively, toxins build up in your body, your metabolism slows down and so on.

What Are the Benefits of Drinking Water?

  1. Your brain works better when it’s well hydrated.
  2. Your joints have more cushioning.  Did you know that the discs that cushion the ones of your spine are 80-90% water?
  3. Your muscles function better.
  4. Your skin looks plumper and less dry.
  5. Your stool is softer and easier to pass.
  6. Your kidneys can remove toxins from your system more efficiently.
  7. Your metabolism works better.

Six Solutions to Common Water Conundrums

  1. Drink more water for a week. The initial frequent trips to the bathroom often subside once your body becomes accustomed to regular water/fluid intake.
  2. Plan your water intake.  You should be fine to have a couple of glasses of water as you are going out the door in the morning on your way to work.  By the time you get to work you may need to use the facilities.  During the day when you’re at the office should be fine, then in anticipation of the commute home, you may want to cut off water an hour before you leave and use the facilities before you go home regardless of whether you feel you need to.
  3. Invest in a good water bottle.  I’m not a fan of plastic water bottles.  I think that regardless of the type of plastic, some plastic chemicals end up in your water and also the bottles themselves are an environmental nightmare. A good stainless steel or glass water bottle is a good investment and if you take it with you it allows regular access to good water.
  4. Tap water or dehydration? Despite everything we hear about tap water, I think it’s still better to drink that than to be dehydrated.
  5. Start your day with water.  For those who don’t get thirsty, your poor body may have given up on you providing it with water. Start the day with 2 cups of water.  Most people tell me that they then feel more thirsty throughout the day, so they don’t have to “force” themselves to drink.
  6. Read my tips below to make water more appealing.

Five ways to make it more interesting and enticing so you drink more water:

  1. Squeeze the juice of half a lemon, lime or orange into it.
  2. Slice some citrus up and add it to a pitcher of water, along with a few crushed mint leaves.
  3. Make iced herbal teas. Raspberry, peach, mint, lemon balm, green tea and strawberry all make cool, refreshing drinks for a hot day and don’t require any added sugar.
  4. Use unsweetened juice to make ice cubes, then pop one in a glass of water to keep your water cold and add a bit of fruit flavor to it.
  5. Add cucumber or melon slices to a pitcher of water for cool, refreshing water.

If you’re looking for more ways to optimize your diet or health, see one of our naturopathic doctors.  If you’re looking to optimize your overall health, consider incorporating acupuncture, Traditional Chinese Medicine, chiropractic, massage therapy or psychotherapy to your health plan.

Why Do I Wake Tired?

picture of a woman who will wake tired

Wondering Why You Wake Tired? Here’s how to Lose the Snooze Button

An overwhelming majority of my patients report that they wake tired in the morning when they have to get up. I’m always a little pleasantly surprised when I ask and a patient says yes, they feel refreshed. If you wake tired, there are a number of possible explanations, read on to learn more.

Not Enough Sleep

Studies show that the optimal amount is 7-7.5 hours of restful sleep. With hectic lifestyles, never enough time, trying to have a little down or “me” time, we often sacrifice time spent sleeping.  Also, if you are waking frequently in the night or up to go to the washroom, then you only get broken sleep. Broken sleep is not as refreshing as 7 hours of continuous sleep.

3 Action Steps for Better Sleep:

  1. Set an earlier bedtime, ideally by 10 p.m. and stick to it.  If you want some quiet time, get up early in the morning to be more aligned with your body clock. Aim for 8 hours of sleep per night, that way if you fall short, you’ll still get 7-7.5.
  2. Unplug by 8 p.m.  Looking at a screen tricks your brain into thinking it’s still daytime and decreases melatonin production that should enhance your sleep.  Melatonin has a multitude of additional benefits: it’s a powerful antioxidant, it repairs the esophagus, it can help fertility and it helps stimulate growth hormone production.
  3. If you find you are waking in the night, have a bite or two of protein containing food before bed.  A couple of bites of egg, fish, a tablespoon of almond butter etc, helps stabilize blood sugar to help you get to sleep & stay asleep better.

Low Iron

Ferritin is a blood test that we do to check for stored iron. Iron deficiencies can lead to exhaustion. An optimal ferritin level is above 60 mcg/L.  Some labs consider anything above 11 mcg/L to be normal.  As a result, your doctor may have told you your iron (ferritin) was normal when it was a fair bit below ideal. Ferritin below 40 mcg/L can definitely lead to problems with low energy and cause you to wake tired, as well as contributing to hair loss and shortness of breath.

2 Action Steps for Low Iron

  1. Ask your doctor to check ferritin and then ask for a copy of the blood work. Check that your ferritin is greater than 60 mcg/L.
  2. If your ferritin is below 60 mcg/L, it’s important to determine the cause of the low iron.  Simply taking iron supplements is not the best approach.  If you experience heavy periods that may explain the low iron, but in that case, it’s best to address the hormone imbalance that is causing the heavy periods.  If you absorb iron poorly or don’t take in enough from your diet, it’s best to address that.

Low Thyroid

Your thyroid regulates energy, body temperature, and metabolism.  Think of it as the gas pedal for your body.  If it’s not supplying enough gas, that means that having a sluggish thyroid can have a huge impact on energy. Blood work for thyroid is usually limited to testing TSH, a hormone that should stimulate the thyroid to work harder if it is underactive. So, a lower TSH means that the thyroid is working well, a higher TSH means the thyroid is sluggish.

The normal range for TSH is 0.35-5.00 mU/L.  If we converted this to whole numbers it is like saying that 35 to 500 is normal. The range is far too broad and once TSH gets above 3.00 there can be indications of an underactive thyroid. Some endocrinologists and fertility specialists will medicate the thyroid if the TSH is above 2.50 as thyroid problems can contribute to infertility. As with ferritin, you may have been told that your thyroid is “normal”. I will treat a patient’s thyroid if the TSH exceeds 3.00 to try to restore normal thyroid function.

2 Action Steps for Low Thyroid

  1. Ask your doctor to check your thyroid and then ask for a copy of the blood work. Check that TSH is between 0.8 and 3.00 mU/L.
  2. Additionally, it would be helpful to have the following measurements relating to thyroid: free T3, free T4, anti-TPO and anti-thyroglobulin.  A TSH measurement alone is not adequate to determine that your thyroid is working perfectly.

Allergies

Allergies can often leave people feeling exhausted a good deal of the time as their immune system is working double time, all the time.  Many people will have low-grade food allergies or food sensitivities that they are either unaware of or they are unable to pinpoint the culprit foods.  Dairy and gluten are common, but you can have a food sensitivity to literally anything you are eating.  Journaling what you eat and rating your energy both later that day & the following day may help you unearth patterns between foods & energy.  If not, food sensitivity blood testing is the most efficient way to determine exactly what your immune system is fighting.  For environmental allergies, we aim to limit exposure if possible, but you can’t necessarily avoid pollen and dust.

4 Action Steps for Allergies

  1. Support your adrenals – the adrenal glands help your body keep inflammation in check, read more on them below.  You can also test your adrenal gland function to determine if it is a problem.
  2. Detoxify the liver – phase I and phase II liver detoxification are the steps that your liver takes to remove toxins, body waste, pollution and even hormones from your body.  There are certain vitamins and minerals that are essential for these processes to work optimally including vitamin B6, B12, 5-MTHF, magnesium, glucarate and indole-3-carbinol.  Supporting efficient liver detox can help remove chemicals that may be adversely affecting your immune system.
  3. Cleanse your gut and restore good bacteria to the digestive tract – Healthy gut flora keeps the immune system regulated and working normally.
  4. Remove existing food sensitivities to settle allergies down – Food sensitivities create inflamed, hypersensitive tissue in your respiratory tract (nose, throat, lungs, bronchi, sinuses).  Calming down this tissue by removing food allergies can help make them less sensitive to environmental pollutants.

Underactive Adrenal Glands

If all else above has been ruled out, the reason you wake tired is likely due to underactive adrenal glands. These are your stress glands.  They sit on top of your kidneys and regulate a wide range of functions.  Their jobs include regulating your blood pressure, blood sugar, nervous system, libido, energy, drive, motivation, stress response, inflammation, hormone balance etc. Signs of low adrenal function include:

  1. waking up tired after at least 7 hours of sleep
  2. hypoglycemia
  3. PMS
  4. anxiety
  5. depression
  6. feeling dizzy or light-headed on standing up quickly
  7. low libido
  8. inflammatory conditions like allergies, asthma, eczema, arthritis, and inflammatory bowel disease etc.

3 Action Steps for the Adrenal Glands

  1. Lower your stress.  The adrenal glands were meant to help you deal with short term stress, like running away from danger.  Chronic stress is hard on them and depletes vital vitamins and minerals for them to function normally.  Stress reduction techniques like yoga, meditation, breathing exercises, exercise, and getting good sleep can help.
  2. Support the adrenals with lots of vitamin C, B5, B6, zinc, magnesium and potassium-rich foods like avocadoes, citrus and leafy greens.
  3. Measure.  You can do blood work to determine how well the adrenal glands are working.  Your adrenals produce all of your DHEAs, much of your testosterone and a stress hormone called cortisol.  These can all be measured in your blood.  Lab ranges are not particularly ideal for these tests either.  So it’s best to obtain a copy of your results and consult with a naturopathic doctor to see if blood work is showing a problem with your adrenal glands.

Our naturopathic doctors are the masters at troubleshooting fatigue and why you might wake tired.  Traditional Chinese Medicine and acupuncture with Joy Walraven may help you have more energy. If pain is keeping you up at night, address the cause with massage therapy and chiropractic. If stress is keeping you up, combine massage therapy with psychotherapy.    Book an appointment now. 

Authored by Dr Pamela Frank, BSc(Hons), ND for the team at Forces of Nature Wellness Clinic

Gut or Digestion Problems?

woman with gut issues

Digestion Trouble? It’s all in your Gut!

There’s a lot to talk about when it comes to your gut.  We’re still learning a lot about how the interaction between the digestive system and the rest of the body works. We know that the intestinal flora can affect your body’s ability to perform several critical functions, such as:

  • Absorbing and producing vitamins and minerals,
  • Regulating hormones,
  • Effective digestion,
  • Responding to the immune system, and
  • Eliminating toxins

For those who already suffer from gastrointestinal or digestion disorders such as IBS, Celiac disease, Crohn’s, ulcerative colitis, SIBO or leaky gut syndrome, the link between gut and mental health becomes more pronounced. Your gastrointestinal (GI) issues can be the root cause of many symptoms throughout your body.

Given how extensive the influence of the gut is, it’s clear that looking after our gut health is one of the most important ways we can look after our overall health. There are many ways to take care of your gut.  There are two factors that influence bowel flora directly: prebiotics and probiotics.

How does the connection between the gut and the body work?

In between the layers of your digestive tract is something called the enteric nervous system (ENS).  This is made up of two thin layers of over 100 million nerve cells lining your GI tract literally from top to bottom.

The ENS sends messages between your gut and your brain. That’s why the gut is often called the “second brain.” As you’ll see from the symptoms listed below, the messages that the second brain sends can be very persuasive!

How can you tell if your gut is imbalanced?

The ideal balance of gut bacteria is about 85% good bacteria to 15% bad bacteria out of about 100 trillion bacteria that naturally live in your gut.

This balance can be upset in the course of daily life by caffeine, processed foods, stress, long-term use of medications and definitely antibiotics. In fact, one course of antibiotics can leave your gut bacteria weaker for up to four years!

As we age, the natural decrease in our stomach acid (which plays an important role in the growth of good bacteria) enables bad bacteria to get stronger.

The main culprit of a bacteria imbalance, though, is overconsumption of sugars. To make an immediate positive impact on your gut, it’s essential to limit simple carbohydrates like sugars found in sodas, desserts, and processed foods like flour products.

There are all kinds of indicators of an imbalanced gastrointestinal system. These can be symptoms like:

  • Bloated, gassy and distended abdomen
  • Extreme bowel movement patterns like diarrhea or constipation (or fluctuation of both)
  • Skin conditions including acne, rashes, psoriasis and eczema flare-ups
  • Constant fatigue despite getting an adequate amount of sleep
  • ‘Down’, depressed or sad emotions, irritability
  • Candida or yeast overgrowth
  • Weight loss due to lack of appetite or cravings causing weight gain due to poorly absorbed nutrients

How can we help our gut communicate best?

You can help heal your gut by providing it with what it needs to keep the necessary balance of good and bad bacteria.  This helps your gut take care of its biggest job – regulating digestion. That way, the gut’s messages to the body and mind are clear, efficient, and healthy.

How? It comes down to maintaining a healthy diet, getting regular exercise and high-quality rest and supporting your gastrointestinal health with both prebiotics and probiotics!

Prebiotics vs Probiotics – What’s the difference?

Probiotics

These are the healthy, “good” bacteria that naturally live in the colon of our digestive systems. When consumed in the right amounts, probiotics can have great benefits to our health overall. Once in the colon, probiotic bacteria multiply, helping to regulate the balance between the good and bad bacteria that live there. You might be familiar with certain kinds of probiotics, as there are a few that have specific health benefits like Lactobacillus acidophilus.  The diversity of gut bacteria is what keeps us healthy.  That’s why it’s important to consume a variety of different strains.

There are some natural food sources for probiotics, largely they are in fermented foods. A few fantastic choices for probiotics are:

  • Kimchi
  • Unpasteurized sauerkraut – natural, made with salt, not vinegar
  • Kefir
  • Yogurt
  • Kombucha
  • Miso
  • Pickles

Prebiotics

Prebiotics are non-digestible carbohydrates that help probiotics grow and remain in your digestive system.  They’re known as “food” for your good bacteria.

Less information has been publicized about where you can find prebiotics, but that could be because you’ve been eating them this whole time! Prebiotics are a non-digestible fibre source that’s plentiful in lots of raw foods:

  • Garlic
  • Leeks
  • Onions (which still contain prebiotics once cooked)
  • Chicory root
  • Dandelion greens
  • Asparagus
  • Jerusalem artichoke
  • Jicama
  • Under-ripe bananas

Taking probiotics alone is a good beginning.  We want to encourage the colonies of bacteria to grow and support a healthy gastrointestinal system.  That’s why it’s important to eat prebiotics also to ensure that the probiotics can multiply and do their work effectively.

Consume a combination of prebiotic and probiotic foods on a daily basis, to help replenish and maintain a healthy digestive system for overall health.

Is a supplement necessary to have enough prebiotics and probiotics?

Getting your nutrition from whole foods is always the preferred route to optimal health, but sometimes you need a little help. In that case, look for:

Prebiotic supplements: Prebiotics are actually really easy to get in a well-balanced diet. Due to the nature of the fibre that they contain, that’s really the best way to get them. If you are looking for a little extra push, try using chicory root as a coffee substitute, or using a powdered acacia gum (gum arabic) in a morning smoothie. Having these kinds of foods in your diet can assure you that your gut bacteria are well-fed and cared for.

Probiotic supplements: You should be looking for a supplement containing CFU (Colony Forming Units) in the billions. The generally recommended dose can vary between 30 to 150 billion CFUs per day, taken in up to four doses. To maintain the diversity of gut bacteria, aim to supplement with different strains of good bacteria.

How long should I take probiotics?

You can safely stay on probiotics indefinitely.  We definitely recommend them if you’re on, or coming off of antibiotics, the birth control pill or radiation treatment.

If you choose to supplement, remember to take it at breakfast when the bacteria have the best chance of surviving the acidic environment of your gut. Whether or not supplementation is a regular part of your supplement regimen remember that taking probiotics after a course of antibiotics is one of the best ways to ensure your full and healthy recovery from the inside out.

Just as we take care of our muscles and our minds by feeding them the things that they need to stay strong and healthy, so too must we take care of our “second brain”.  We need to maintain our gut, by feeding it what it needs to perform in optimal health.

Prebiotics and probiotics are the two primary ways of keeping your digestion healthy, happy, and functioning optimally! Remember, while everyone can take prebiotics and probiotics, from children to pregnant people, to the elderly – everyone is unique.

We would love to help you determine which foods and supplements are best for you and your family. Please book an appointment to ask our naturopathic doctors for their recommendation of both the type and dosage that could be right for you.  We also offer many other options to improve your digestion.

The Importance of B Vitamins

picture of b vitamins

What are B vitamins?

B vitamins are a group of water soluble vitamins that are numbered B1 through B12.  They are: vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B4 (carnitine), B5 (pantothenic acid), B6 (pyridoxine), vitamin B7 (biotin), vitamin B8 (inositol), vitamin B9 (folic acid), vitamin B10 (PABA), vitamin B11 (salicylic acid) and vitamin B12 (cobalamin).

Mini rant: I commonly hear: “my doctor checked my B vitamin level and it was fine”. The ONLY B vitamin that medical doctors EVER check is vitamin B12 (other than occasionally checking folic acid). Having a normal vitamin B12 level, does not ensure that any of your other B vitamin levels are normal. 

Why are B vitamins important?

B vitamins play an important role in the function of the nervous system, carbohydrate metabolism, neurotransmitter and energy production, among many other functions.  Because they play so many roles in your body, I can’t overemphasize the importance of healthy levels of all of the B vitamins to your overall health.

What do each of the B vitamins do?

  • Vitamin B1 (thiamine): Helps metabolize carbohydrates.  Active B1 (benfotiamine) is particularly important for diabetics.
  • Vitamin B2 (riboflavin): Helps fight free radicals and oxidative stress.
  • Vitamin B3 (niacin): Helps support good cholesterol levels.  It can be low in alcoholics.
  • Vitamin B4 (carnitine): Helps with energy production in mitochondria.
  • Vitamin B5 (pantothenic acid): Helps break down fats and carbs for energy, also helps build hormones like testosterone and keeps adrenals healthy
  • Vitamin B6 (pyridoxine): Helps produce neurotransmitters that regulate mood and sleep, keeps adrenals healthy, maintains healthy homocysteine levels, helps with liver detoxification
  • Vitamin B7 (biotin): Helps with hair, skin and nails and helps maintain healthy blood sugar
  • Vitamin B8 (inositol): Helps with healthy blood sugar and insulin sensitivity, used in PCOS to help restore fertility, can reduce anxiety and panic attacks
  • Vitamin B9 (folic acid): Helps prevent DNA damage and maintain healthy DNA, prevents birth defects for babies, must be taken in the active form L-5MTHF
  • Vitamin B10 (PABA): Is actually an amino acid that is part of folic acid, can help with skin conditions, but can also provoke allergic reactions, use with caution
  • Vitamin B11 (salicylic acid): Helps with DNA and RNA synthesis and cell division
  • Vitamin B12 (cobalamin): Helps produce red blood cells

What are the symptoms of B vitamin deficiency?

Deficiency of B vitamins can cause: problems with carbohydrate metabolism, emotional disturbances, impaired sensory perception, weakness and pain in the limbs, periods of irregular heartbeat, and edema (swelling & water retention), heart failure, cheilosis (cracks in the lips), high sensitivity to sunlight, angular cheilitis (cracks at the corners of the mouth), glossitis (inflammation of the tongue), seborrheic dermatitis or pseudo-syphilis (particularly affecting the scrotum or labia majora and the mouth), pharyngitis (sore throat), aggression, dermatitis, insomnia, weakness, mental confusion, diarrhea, acne and paresthesia, microcytic or macrocytic anemia, depression, high blood pressure (hypertension), elevated levels of homocysteine, birth defects, peripheral neuropathy, memory loss and other cognitive deficits, mania, psychosis and paralysis.

What Foods Can I Get B Vitamins From?

Food sources for most of the B’s include: pork, dark green leafy vegetables, green pea, lentils, nuts such as almonds and pecans, asparagus, chicken, fish, eggs, turkey, salmon, seafood, mushrooms and broccoli.

Vitamin B12 is found exclusively in animal products like poultry, meat and eggs.

What Should I Look for in a B Complex?

If there was only ONE vitamin people EVER took, to me it should be a very good B complex that contains active forms of vitamin B2 (riboflavin-5-phosphate), B6 (pyridoxal-5-phosphate) and folic acid (L-5MTHF), once or twice per day with food.  The ACTIVE forms of these B vitamins are vital to being able to use them well and their inactive forms (riboflavin, pyridoxine HCl & folic acid) can potentially cause problems.

For more advice about vitamins including B vitamins, see one of our naturopathic doctorsBook an appointment. 

B Vitamin Deficiency Research

In 3 separate studies, thiamine deficiency was found in:
One-third of hospitalized congestive heart failure patients
38% of women with anorexia nervosa
36% of homeless Australian men

Sources: J Am Coll Cardiol. 2006 Jan 17;47(2):354-61., Int J Eat Disord. 2000 Dec;28(4):451-4., Med J Aust. 1990 Jan 1;152(1):5-9.

Twenty-seven percent of patients with heart failure had biochemical evidence of vitamin B-2 deficiency, while 38% had evidence of B-6 deficiency.

Source: J Am Diet Assoc. 2009 Aug;109(8):1406-10

Thirty-two patients (28%) with autoimmune thyroid disease had low B12 levels.

Source: Am J Med Sci. 2006 Sep;332(3):119-22

Migraines: Why Are You Still Suffering?


woman with migraines

Why Do You Get Migraines?

What Causes Migraines?

There are a number of potential causes of migraines:

  1. Excessive histamine
  2. Excessive inflammation
  3. Food allergies, intolerances or sensitivities
  4. Neurotransmitter imbalance
  5. Hormone imbalance

How Do You Know if a Headache is a Migraine?

Migraine symptoms include: nausea and/or vomiting, pain behind one eye, pain in your temples, visual changes like seeing spots or auras, sensitivity to light and/or sound, and/or temporary vision loss [see your MD ASAP if you have this symptom].

How Long Does a Migraine Last?

A typical migraine can last from 4 to 72 hours.

The Natural Treatment Approach to Migraines

  1. Reduce histamine – correct diet, increase vitamin C
  2. Support the adrenal glands – vitamin B5, B6, C, magnesium, zinc, ashwaganda, panax ginseng, rhodiola, schisandra, gotu kola.
  3. Test for and remove IgG and IgA food sensitivities.
  4. Balance neurotransmitters by providing the appropriate precursor vitamins, minerals and amino acids (B6, magnesium, tryptophan, tyrosine).
  5. Balance hormones – correct diet, provide indole-3-carbinol, 5MTHF, P5P, magnesium, B12, and glucarate for liver detoxification.

Histamine

Excessive blood histamine levels may be a factor in migraines. Histamine is a substance released by cells known as mast cells and is also present in certain foods. Histamine from food sources are normally broken down in the gut by an enzyme known as DAO or Diamine Oxidase.  Some people are genetically programmed to make inadequate levels of DAO. Stabilizing mast cells to reduce histamine release, lowering intake of high histamine foods and supplementing DAO enzyme may help histamine related migraines.

Dietary histamine: Avoid citrus fruit, stored, fermented, canned, aged and/or pickled foods.

Antihistamine: Vitamin C acts as a natural antihistamine and supports the adrenal glands and healthy, more stable blood veins and arteries.

Blood tests: tryptase and diamine oxidase (DAO).

Adrenal glands

The adrenal glands are your body’s internal corticosteroid source.  As such, they play a role in moderating inflammation and migraine prevention. Depletion of critical nutrients for adrenal function due to malabsorption, excessive excretion due to stress, or poor diet may lead to altered HPA axis function or corticosteroid production, contributing to migraines. Adrenal supportive nutrients include vitamin B5, B6, C, magnesium, and zinc.  Herbs demonstrated to support the body’s adaptation to stress include Panax ginseng, eleuthrococcus, ashwaganda and licorice root.

Blood tests that may elucidate issues with the adrenals include DHEAs, testosterone, a.m. and p.m. cortisol levels.

Test for and Remove IgG and IgA Mediated Food Sensitivities

The exclusion of IgG mediated food sensitivities has been shown to significantly improve symptoms for sufferers of migraines and IBS. An association between celiac disease (IgA antibodies to gluten) and migraine in adults has also established.

Blood test: IgG and IgA food sensitivity testing

Neurotransmitters and Migraines

Research has also suggested a connection between neurotransmitter levels such as serotonin and migraine.   SSRI type medications are often tried as a solution.  Many of the patients that I see don’t like these medications due to their side effects of weight gain, low libido and feeling emotionally flat. As an alternative to this approach, I recommend vitamin B6 and magnesium as co-factors for the production of serotonin. Magnesium may also help relax muscle tension and calm the nervous system.

Blood test: Spectracell Micronutrient Analysis

Migraines and Hormones

Hormone imbalance can influence susceptibility to migraines. Estrogen dominance in women often precipitates premenstrual migraines.  Supporting liver detoxification of estrogen, including environmental estrogens, helps relieve menstrual migraines.

Blood tests: DHEAs, testosterone, estradiol, LH, FSH, progesterone, prolactin

What other treatments help migraines?

Other effective natural medicine therapies for migraines include: chiropractic treatment, massage therapy, acupuncture and craniosacral therapy.

If you need help with migraines, click here to book an appointment.

References:

  1. Johnston CS, Martin LJ, Cai X. Antihistamine effect of supplemental ascorbic acid and neutrophil chemotaxis. J Am Coll Nutr. 1992 Apr;11(2):172-6.
  2. Alstadhaug KB. Histamine in migraine and brain. Headache. 2014 Feb;54(2):246-59.
  3. Aydinlar EI, Dikmen PY, Tiftikci A, Saruc M, Aksu M, Gunsoy HG, Tozun N. IgG-based elimination diet in migraine plus irritable bowel syndrome. Headache. 2013 Mar;53(3):514-25.
  4. Cristofori F, Fontana C, Magistà A, Capriati T, Indrio F, Castellaneta S, Cavallo L, Francavilla R. Increased prevalence of celiac disease among pediatric patients with irritable bowel syndrome: a 6-year prospective cohort study. JAMA Pediatr. 2014 Jun;168(6):555-60.
  5. Gabrielli M, Cremonini F, Fiore G, Addolorato G, Padalino C, Candelli M, De Leo ME, Santarelli L, Giacovazzo M, Gasbarrini A, Pola P, Gasbarrini A. Association between migraine and Celiac disease: results from a preliminary case-control and therapeutic study. Am J Gastroenterol. 2003 Mar;98(3):625-9.
  6. Woldeamanuel Y, Rapoport A, Cowan R. The place of corticosteroids in migraine attack management: A 65-year systematic review with pooled analysis and critical appraisal. Cephalalgia. 2015 Jan 9.
  7. McMullen MK, Whitehouse JM, Towell A. Bitters: Time for a New Paradigm. Evid Based Complement Alternat Med. 2015;2015:670504.
  8. Dakshinamurti S, Dakshinamurti K Antihypertensive and neuroprotective actions of pyridoxine and its derivatives. Can J Physiol Pharmacol. 2015 May 11:1-8.
  9. Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. J Neural Transm. 2012 May;119(5):575-9.
  10. Patacchioli FR, Monnazzi P, Simeoni S, De Filippis S, Salvatori E, Coloprisco G, Martelletti P. Salivary cortisol, dehydroepiandrosterone-sulphate (DHEA-S) and testosterone in women with chronic migraine. J Headache Pain. 2006 Apr;7(2):90-4. Epub 2006 Mar 31.

What is Fatty Liver?

picture of a healthy liver without fatty liver disease

Non-Alcoholic Fatty Liver Disease (NAFLD)

By Dr. Pamela Frank, BSc(Hons), ND

What is Fatty Liver (NAFLD)?

NAFLD is a condition where there are fat deposits in the liver in someone who is not an alcoholic.  The condition is thought to affect anywhere from 1 in 3 adults in the US and 1 in 10 children.  NAFLD is the leading cause of liver disease in Western countries.

Why is NAFLD a problem?

NAFLD itself is not necessarily serious but it can progress into another condition known as NASH (non-alcoholic steatohepatitis). The fat deposits create inflammation in the liver and over time can damage the liver, leading to scarring, cirrhosis of the liver and liver cancer. Severe liver cirrhosis can necessitate a liver transplant.

What are the symptoms of Non-alcoholic fatty liver disease?

You may have NAFLD and have no symptoms, the majority of people with the condition have no symptoms.  Children may have symptoms of abdominal pain and fatigue.  Your doctor may feel enlargement of your liver on physical exam.  

What causes Fatty Liver?

NAFLD is associated with Metabolic Syndrome – a group of symptoms (syndrome) that includes signs and symptoms such as high blood pressure, high cholesterol, insulin resistance, diabetes or pre-diabetes and being overweight.

How is NAFLD diagnosed?

A blood test for liver enzymes may be abnormal or not.  A liver ultrasound may show NAFLD.  NASH can only be diagnosed by liver biopsy.

What elses causes it?

Fat accumulation in the liver can also be caused by excess alcohol intake, certain medications, viral hepatitis, autoimmune liver disease, and metabolic or inherited liver disease.

What can be done about fatty liver disease?

In one study, mung bean sprouts that had been germinated for 4 days plus HIIT training improved sugar and fat metabolism, as well as liver function and cellular appearance in rats with NAFLD. Since insulin appears to play a significant role in fatty liver, adopting a low glycemic index, low glycemic load diet that requires less insulin is a good idea.  There are several other naturopathic interventions for fatty liver.

For more help with fatty liver disease, book an appointment now with one of our naturopathic doctors.

Glutathione

glutathione molecule

What is Glutathione? 

Glutathione is a substance produced naturally in your liver and is a powerful antioxidant.  It is the mother of all antioxidants as it helps recycle the others.  Antioxidants are helpful to you as they prevent oxidation and ageing.  It is made from three amino acids: glutamic acid, cysteine and glycine.  One of the primary functions of glutathione is cellular detoxification.

Why is glutathione important?

Healthy blood levels are important for protection from heart disease, dementia, Alzheimer’s and ageing in general.  Reduced levels occur with ageing.  Low levels are associated with increased oxidative damage.

How do I get glutathione?

Foods contain it and there are supplements that supply it.  However, most of what is orally ingested gets broken down in your digestive tract.  So it doesn’t have an impact on increasing your blood levels.  For this reason, taking supplements is likely a waste of money.  This even applies to expensive forms like liposomal glutathione. Consuming the above amino acids help your liver to produce more if you need it. Food sources of glutathione include spinach, asparagus, avocado, squash, okra, cauliflower, broccoli, walnuts, garlic and tomatoes.

How else can I raise my blood level?

There are a number of supplements that have been shown to help raise levels in your blood.  These include:
  • Alpha Lipoic Acid
  • Milk Thistle
  • MSM
  • Melatonin
  • Curcumin
  • N-Acetyl Cysteine

Your body can also recycle your existing glutathione with the help of the following vitamins and minerals:

  • Vitamins: C, E, B vitamins, active folic acid (L-5MTHF)
  • Minerals: selenium, zinc, vanadium, magnesium

Too Much of a Good Thing?

There is some research that has found higher levels of glutathione in cancer cells.  It may be that the cells have increased their own level as a means of protecting themselves.  It may safeguard them from damage by cancer treatment drugs. Or it may be that cancer cells are trying to keep themselves from undergoing normal cell death, known as apoptosis.

Should you supplement with glutathione?

I would say no, for the reasons that I have already mentioned:

  1. It’s poorly absorbed
  2. It’s quickly broken down in your gut and
  3. Until we fully understand why glutathione is higher in cancer cells, it may be best to avoid artificially increasing it.

Use of some of the above supplements that help support healthy internal production of it or recycling of it seems like safer options.

For more advice about supplements, talk to one of our naturopathic doctors.

Authored By Dr Pamela Frank, BSc(Hons), ND

References:

Yilin Liu, Annastasia S. Hyde, Melanie A. Simpson, and Joseph J. Barycki. Emerging regulatory paradigms in glutathione metabolism. Adv Cancer Res. 2014; 122: 69–101.

Matthew Butawan, Rodney L. Benjamin, and Richard J. Bloomer. Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement. Nutrients. 2017 Mar; 9(3): 290.

Antonio Carrillo-Vico, Patricia J. Lardone, Nuria Álvarez-Sánchez, Ana Rodríguez-Rodríguez, and Juan M. Guerrero. Melatonin: Buffering the Immune System. Int J Mol Sci. 2013 Apr; 14(4): 8638–8683.

Jianguo Lin, Youcai Tang, Qiaohua Kang, Yunfeng Feng, and Anping Chen. Curcumin inhibits gene expression of receptor for advanced glycation end-products (RAGE) in hepatic stellate cells in vitro by elevating PPARγ activity and attenuating oxidative stress. Br J Pharmacol. 2012 Aug; 166(8): 2212–2227.

Healthy Weight Loss

woman celebrating easy weight loss

Weight Loss: 5 Healthy Ways to Lose Weight

Swimsuit season will soon be upon us!  This is the time of year where it is relatively easy to shed your winter weight. If trying on your spring and summer wardrobe has been a depressing experience, here are some weight loss tips and tricks.  They can help you to lose weight and get into summer shape more quickly and easily:

  1. Reality check – use a program like MyFitnessPal or the Fitbit app to track your caloric intake and exercise for a day or two.  You don’t need to get obsessive about it, but people tend to underestimate how many calories they consume and overestimate how much exercise they get.
  2. Reduce your stress.  Stress is bad for weight in so many ways: Increased cortisol, emotional eating, lower T3 (active thyroid hormone), higher reverse T3 (inactive thyroid hormone).
  3. Get enough sleep.  Lack of sleep lowers your willpower.  It promotes sugar cravings to supply energy.  Even one night of fewer than 4 hours of sleep makes you more insulin resistant the next day.  Higher insulin means more fat gain.
  4. Don’t snack.  The old 3 meals two snacks advice was bad advice.  Research has shown that people who snack between meals consume more calories in a day than those who don’t.
  5. Exercise. If you want everything you need to do to lose weight, my amazing colleague, Dr Jade Teta, has created an exercise program for weight loss.  It comes with bonus materials that include a healthy menu and recipes.  His workout will challenge what you thought you knew about exercise.  It won’t take you long (only 15-20 minutes 3 times per week).  There is no gym membership required, you can do it in your own living room, with or without weights or bands.  It’s science-based and it is cheap. The purpose of the program is to reset your metabolism to it’s prime.  I’m in my second round of the 12-week program.  I can attest to the fact that it is hard.  But I feel fitter than I have in years and I have lost weight and I’m exercising less (despite my best efforts, my weight has only been doing a slow steady climb since I hit 45). Best of all, the program creator is a naturopathic doctor as well as a personal trainer and a heck of a nice guy. Check it out here. 

Authored by Dr. Pamela Frank, BSc(Hons), ND

Meal Replacement

why boost is no better than a chocolate bar pic

Why “Meal Replacement Drinks” are no Better Than Chocolate Bars

By Dr. Pamela Frank, BSc(Hons), ND

My mom is elderly and lives on her own and doesn’t always remember to prepare herself a nutritious meal. Her doctor recommended one of these “meal replacements”, here’s why that’s a horrible idea.

These “meal replacement” drinks are mostly composed of unhealthy fats and sugar.  If all I was concerned with was giving my mom empty calories like that, I would just give her a chocolate bar.  At least it contains real food ingredients (peanuts).  The main ingredients in these drinks are: water, sugar, corn syrup, milk protein concentrate, canola/sunflower/corn oil and soy protein isolate.

What about the vitamins and minerals in meal replacement drinks?

The quality of these vitamins and minerals is the lowest of the low, the cheapest forms for the manufacturer to put in.  Not well absorbed, not the form that the body needs.  The casein is potentially detrimental to the digestive tract and absorption of nutrients.  Caseinate forms of calcium (in these drinks), contain the protein casein which is a common food allergen and may aggravate anyone with a dairy sensitivity.

How do the nutritional facts compare?

Meal Replacement Drink:

Calories: 240/8 oz bottle

Cholesterol: 10 mg

Sodium: 150 mg

Carbohydrate: 41 g

Sugar: 20 g

Snickers:

Calories: 250/bar

Cholesterol: 5 mg

Sodium: 120 mg

Carbohydrate: 33 g

Sugar: 27 g

NesQuick:

Calories: 150/8 oz

Cholesterol: 15 mg

Sodium: 180 mg

Carbohydrate: 24 g

Sugar: 22 g

If you’re noticing some similarities between the Meal Replacement drink and NesQuik, that’s because they share the same manufacturer.

What are better alternatives to meal replacement drinks?

There are many better ways to help an aging parent or someone who is very ill meet their nutritional needs.  If they would prefer something in liquid form, purchase a high quality protein shake like Vega One or Ultra Protein Plus by Douglas Labs.  They’ll supply protein, much better quality vitamins and minerals without the sugar and canola oil.  To bump up the calories, blend these with full fat coconut milk, a banana, an avocado, some coconut oil and/or almond butter.

For mineral and protein nourishment, cook up some bone broth.  It’s easy, you just throw something with a bone in it in the slow cooker with a splash of apple cider vinegar and some chopped up veggies and leave it overnight.  A cup per day of bone broth will provide lots of readily absorbed minerals, and protein in the form of gelatin which can be used by the body to make collagen for building healthy bones, hair, skin and nails.

Chestnuts Roasting in Your Oven

roasted chestnuts

Chestnuts

The tradition of roasting chestnuts dates back to sixteenth century Rome where street vendors sold them, much like we see here in Toronto.

Nutritional Content of Chestnuts

Chestnuts crumble in the mouth to give a sweet flavour, they are low in fat and are in fact a seed, not a nut. They are a good source of dietary fibre, and minerals like manganese, potassium, copper, phosphorous, magnesium and iron. They are also a vitamin powerhouse with Vitamin C, Vitamin B6, Thiamine, Folate, Riboflavin, Niacin and Pantothenic Acid. Zinc and calcium are also present in small amounts.  They contain lower amounts of fat and protein than most nuts and seeds and relatively higher amounts of carbohydrate and sugar.

How to Choose Good Chestnuts

These “nuts” are freshest between October to December.  Look for fresh ones that are hard, shiny, heavy for their size and do not rattle when you shake them. Because of their starch and sugar content they, they can harbour mold, discard any with visible mold.  They are highly perishable, so refrigerate them for up to one week or freeze for up to one month.

Roasting Chestnuts

You can roast them yourself by nicking the skins so that they don’t explode as they heat up. You should cut an X in the skin with a very sharp knife. Cut right through the skin, they have very tough skin so a little pressure is needed. Watch your fingers!

Heat your oven to 400 degrees Fahrenheit, spread chestnuts out on a roasting pan and pop them into the oven for approx 15-20 mins.

Take them out of the oven and let them cool a bit before eating. If you place a towel over them while they cool, the trapped steam will help loosen the skin. When you are ready to eat them, peel them by squeezing them to loosen the skin.

Here’s a link to some chestnut recipes: http://www.epicurious.com/ingredient/chestnut

Looking for more healthy food ideas or nutrition advice?  Talk to one of our licensed naturopathic doctors.  

Prevent Colds

woman trying to prevent colds and flus

How to Prevent Colds and Flus

By Dr. Pamela Frank, BSc(Hons), ND

Looking to waltz through cold and flu season unscathed and prevent colds and flus?  Here are 5 tips to stay cold and flu free this year:

  1. Up your vitamin D intake.  This time of year you want to be taking more than your usual dose of vitamin D to make up for shorter days and very little exposed skin to sunlight. A trip south may also help increase your vitamin D but also help fend of Seasonal Affective Disorder (SAD).  Personally, I can’t wait for March Break and some warmth and sunshine.
  2. Cut food sensitivities out of your diet.  How can your immune system fight off viruses if it’s busy fighting off your lunch?  If you know you have a dairy sensitivity, avoid dairy. Ok, well maybe after the holiday parties are over.
  3. Eat more ginger – Ginger helps protect against viruses by blocking viral attachment and internalization.  Ginger tea and curries are good ways to incorporate more ginger. There are lots of healthy ways to add some extra ginger to your diet on our recipe page: Gingerbread Cookie Tea, Apricot Ginger Chicken, and Ginger Pear Energy Bars are just a few.
  4. Reduce your intake of sugar sweetened beverages – pop, energy drinks, lattés, chocolate milk, fruit drinks, shakes, and anything else with added sugar. We know sugar suppresses the immune system for at least 3 hours after consumption.  Drink this Cinnamon Chai, Gingerbread Cookie Tea, or New Year’s Resolution Smoothie instead.
  5. Drink green tea. Green tea is the perfect immune system boosting drink. Green tea contains a substance called epigallocatechin gallate, or EGCG. This substance can fight bacteria and prevent viruses from multiplying. Green Tea Cheesecake anyone?

Wanting more advice about how to prevent colds or flus, what to take or do if you get a cold or flu or what to do if you are feeling the first signs of a cold or flu?  See one of our licensed naturopathic doctors today.

Want to know when to see a doctor about a cold or flu?  Want to know what should be in your cold and flu prevention tool box? Download and save Dr. Pamela’s handy infographic here:

prevent colds and flu

Looking for even more information about colds and flus, natural remedies for colds and flus, tips to stay healthy, herbal remedies for colds and flus, quizzes and immune system assessments?  Purchase the full Cold and Flu ebook here: https://www.smashwords.com/books/view/595481

Hangover Remedy

picture of grilled asparagus as a hangover remedy?

What’s the Best Hangover Remedy?

By Dr. Pamela Frank, BSc(Hons), Naturopathic Doctor

As we’re coming up to the festive season and the libations flow, I thought it an opportune time to pass on this little hangover remedy tidbit.  I know that you personally would never overindulge but perhaps you could pass this on to your husband, brother, aunt who tends to overdo it during the holidays. 😉

A study found that asparagus is a great food for helping to cope with hangovers. We don’t generally think of vegetables as herbs, but Asparagus officinalis is an herb that is used in the treatment of several conditions.  One 2016 study, found obvious anti-tumor effects of one compound in asparagus (asparinin A) and another found that components of asparagus combat liver fibrosis.

The part of the plant that we usually consume is the young shoot, but the leaves of the asparagus plant can be eaten as well and are much higher in amino acids and inorganic minerals. A 2009 study found that the two key enzymes that increase the breakdown of alcohol are more than doubled after ingestion of an extract of asparagus shoots and leaves. That means that asparagus can be a safe, effective means of treating alcohol hangover and protecting the liver from other toxins too.

Post holiday party you should also drink lots of water to rehydrate and get your blood sugar stabilized by eating lots of veggies, including asparagus, good protein and healthy fats.

Sources:

Li XM, Cai JL, Wang L, Wang WX, Ai HL, Mao ZC. Two new phenolic compounds and antitumor activities of asparinin A from Asparagus officinalis. J Asian Nat Prod Res. 2016 Sep 13:1-8.

Zhong C, Jiang C, Xia X, Mu T, Wei L, Lou Y, Zhang X, Zhao Y, Bi X. Antihepatic Fibrosis Effect of Active Components Isolated from Green Asparagus (Asparagus officinalis L.) Involves the Inactivation of Hepatic Stellate Cells. J Agric Food Chem. 2015 Jul 8;63(26):6027-34. doi: 10.1021/acs.jafc.5b01490. Epub 2015 Jun 19.

Kim BY, Cui ZG, Lee SR, Kim SJ, Kang HK, Lee YK, Park DB. Effects of Asparagus officinalis extracts on liver cell toxicity and ethanol metabolism. J Food Sci. 2009 Sep;74(7):H204-8. doi: 10.1111/j.1750-3841.2009.01263.x.

Dry Skin

woman with dry skin

Healthier Skin from the Inside Out: Natural Solutions for Dry Skin

By Dr. Pamela Frank, BSc(Hons), ND

You’ve applied a ton of moisturizer and still you have dry skin? That’s because the health of your skin is determined by internal factors as well as external factors like cold, dry winter air. Maintaining healthy, soft skin means addressing the internal and external factors that affect your skin.

Water

Water moisturizes your skin from the inside out.  Every one of your skin cells is like a little bag of water.  If you don’t take in enough water, your skin cells may look more like dry, shriveled up raisins instead of plump, moist grapes.

EFA’s

The shell of  your skin cells is an oily layer that helps hold water in and selects what is allowed to enter and exit your cells. Taking in healthy fats, called essential fatty acids, helps build a healthy shell that keeps moisture in. Eating Omega 3 fatty acids from whole foods like eggs, nuts and seeds and fish are especially important when dry winter air hits.

Vitamin A, C & E

Because of their antioxidant value, vitamins A, C and E are important for healthy skin. The antioxidant effect helps fight free radicals and oxidative stress that can damage your skin. Topical vitamin C cream has also been shown to improve skin quality and fight aging.

Make it edible

I always recommend that you only use products on your skin that you would put in your belly. At least 25% of the chemicals that you apply to your skin are absorbed into your blood stream and the liver must then detoxify them and remove them. The chemicals in moisturizers can have unwanted estrogen like effects.  I like extra virgin organic coconut oil to protect my face and lips from winter’s dryness and wind because it’s edible (hello, it’s going on my lips!) and it has anti-inflammatory effects.

Exfoliation

Scrubbing your skin can damage it because it strips off protective oils that keep moisture in, creating redness and inflammation. Exfoliation also removes superficial layers of skin before the underneath layers are ready, exposing tender new skin cells to the elements before their time.  Gently cleaning your skin with a washcloth and water and following that with an edible moisturizer is more soothing and gentle on your skin.

Boost Metabolism

woman exercising to boost metabolism

Rev Up Your Engines! 3 Effective Ways to Boost Metabolism

By Dr. Pamela Frank, BSc(Hons), ND

Your metabolism dictates how quickly and efficiently you burn calories to use for fuel and maintaining your body temperature.  The higher your metabolism, the more calories you can consume in a day without gaining weight.  Many of the patients that I see, complain of a sluggish metabolism – they don’t feel like they overeat, they consume healthy food, exercise regularly and yet they gain weight easily.  Let’s take a look at three ways you can boost metabolism to help with weight loss.

Nourish Your Thyroid

Your thyroid is a butterfly shaped gland in your neck that regulates your metabolism.  Think of it like the gas pedal for your body.  A sluggish thyroid means a slow metabolism  In order to do it’s job, your thyroid needs iodine, zinc, selenium, copper and tyrosine to build thyroid hormones.

Our main food source of iodine is iodized salt.  As a public health measure, iodine was added to table salt as a means of gently supplementing everyone with a little extra iodine, to stave off underactive thyroids.  However, excessive salt intake is considered unhealthy, so people have either stopped using salt in food preparation or shifted to using sea salt instead.  Those of you strictly avoiding salt or using sea salt may not be getting the benefit of the iodine added to regular table salt. I recommend switching to iodized sea salt, which is readily available at most health food stores.

Selenium is a trace mineral that is vital to healthy thyroid function.  Brazil nuts are a rich food source and consuming as little as 3 Brazil nuts per day supplies plenty of selenium for your thyroid.

Zinc is found naturally in beef, pumpkin seeds, egg yolks and shellfish.

Amino acids are the building blocks of protein, so protein rich foods like beans, eggs, nuts, seeds, beef, fish and chicken will supply the amino acid, tyrosine, that is also crucial to healthy thyroid function.

Restore Your Adrenals

The adrenal glands are your stress glands; they help your body cope in times of stress. They assist the thyroid hormone to function properly by enabling transfer of the hormone into the tissues where it works to increase metabolism. The adrenal glands need substantial amounts of vitamins B5, B6, C, potassium, magnesium and zinc especially while under
stress.

To nurture healthy adrenals:

  1. Eat lots of leafy green veggies like kale, spinach, Swiss chard and spring mix salad greens.  These are chock full of B vitamins, C, zinc, potassium, magnesium and zinc, everything that the adrenals need, all in one food.
  2. Get adequate rest and sleep.  Stop working by 8 p.m. and relax.  Aim to be in bed by 10 p.m..  The adrenals operate on a daily schedule that is regulated by daylight.  They peak in the morning and taper off to their lowest between 8 p.m. and 4 a.m..  Try to work with their schedule, not against it.
  3. Reduce your stress.  Easier said than done, but whatever you can do in this regard will help your adrenals and help to maintain a healthy cortisol level.  Excessive cortisol contributes to weight gain around your waist.  Stress reduction through psychotherapy, exercise, yoga, tai chi and massage therapy can all help if stress is the problem.

Exercise

Exercise can boost metabolism for up to 48 hours afterward, so get off the couch and walk briskly, dance, go on the treadmill, do something active for 30 minutes 5-7 times per week.  Exercise, but not to the point that you feel exhausted after, you should feel energized after exercise.  It’s also the best stress reliever there is.  Weight training and high intensity interval training (HIIT) are particularly good for building muscle mass.  Muscles burn more calories than non-muscle tissue, so muscle can boost metabolism even while you are sleeping.

Sugar Substitute

sugar bowl with caption what is the best sugar substitute

Sugar Substitute: What Makes the Grade?

We are all born with a sweet tooth.  Sweetness tells our body that the food is calorie-dense.  In times of starvation or food scarcity, consuming such foods would be a self-preservation mechanism.  For most of us, food is not that scarce.  Most processed foods are unnaturally sweet.  Taking in sweet foods adds empty calories, causes weight gain, provokes excessive insulin, promotes diabetes, hormone imbalance and inflammation. The best sweetener is no sweetener, but if you must have something sweet, here are the pros and cons of the various sugar substitute options.

Cane sugar, cane sugar juice, dehydrated cane syrup etc.

Grade = D – often found in “natural”, “healthy” treats
Pros: All of the above retain a few trace minerals that may help your body metabolize the sugar better, but at the end of the day, they’re just sugar
Cons: Still very high glycemic index, causes excessive insulin release, promotes insulin resistance and diabetes

High Fructose Corn Syrup

Grade = F – often found in pop and processed foods
Pros: None
Cons: Promotes obesity, insulin resistance, fatty liver disease and diabetes

Agave Nectar

Grade = F – often found in “natural”, “healthy” treats
Pros: None really, just benefits from good marketing
Cons: Contains more fructose than high fructose corn syrup, therefore can promote obesity, insulin resistance, fatty liver disease and diabetes

Stevia

Grade = B – natural extract from the plant Stevia rebaudiana
Pros: natural sugar substitute, intensely sweet, doesn’t elevate blood sugar, and does increase insulin sensitivity
Cons: Does cause insulin release which can disrupt hormone balance however that may be offset by the improved insulin sensitivity, slightly bitter aftertaste

Aspartame

Grade = F – artificial sweetener
Pros: None
Cons: Can cause various neurological problems in susceptible people, despite no increase in blood sugar it increases insulin levels which can aggravate hypoglycemia, lead to excessive appetite and sugar cravings, hormone imbalancesinfertility, fibroidsendometriosis, PCOS

Molasses

Grade = C – is the dark liquid byproduct of the process of refining sugar cane into table sugar. It is made from the third boiling of the sugar syrup.
Pros: somewhat natural, an excellent source of manganese, copper and iron and a good source of calcium, magnesium and potassium
Cons: not good for blood sugar, insulin levels, hormone balance

Maple Syrup

Grade = C – is the amber liquid that remains after evaporating most of the water off the sap of the maple tree.  It takes 40 gallons of sap to make 1 gallon of syrup, so the natural sugar present in sap has to be concentrated 40 times to make syrup
Pros: Excellent source of manganese, good source of zinc
Cons: not good for blood sugar, insulin levels, hormone balance

Splenda/ Sucralose

Grade = F – artificially made by replacing three hydrogen-oxygen groups on the sugar molecule with three chlorine atoms
Pros: Low-calorie sweetener
Cons: Side effects may include bloating, rash, decreased coordination, dulled senses, headaches, insomnia, irritability, stomach cramps, despite no increase in blood sugar it increases insulin levels which can aggravate hypoglycemia, lead to excessive appetite, hormone imbalances, infertilityfibroidsendometriosis, PCOS

Xylitol/Erythritol

Grade = B+ – naturally occurring sugar substitute, wood alcohols
Pros: has anti-bacterial (against Strep) and anti-fungal properties, lower calorie, safe, has been shown to improve bone density in rats, tastes good, measures like sugar
Cons: can have somewhat of a laxative effect and if consumed in large quantities may cause bloating and abdominal pain, TOXIC for dogs

Honey

Grade = B+ – naturally occurring sugar substitute, no need to concentrate it
Pros: has antibiotic properties, contains vitamins and minerals, not as high glycemic index as sugar
Cons: does still increase blood sugar and requires the production of insulin

Coconut Sugar

Grade = C – made from concentrating the sap from the flower buds of the coconut palm
Pros: Lower glycemic index than table sugar (according to the manufacturer)
Cons: Other than the above, not much different or better than consuming table sugar

Using No Sugar or Sugar Substitutes and just enjoying the natural sweetness of whole foods – A+++

Authored by Dr. Pamela Frank, BSc(Hons), Naturopathic Doctor