A recent study published in Pediatrics reports that taking 400 mg of DHA (an omega 3 essential fatty acid) during pregnancy and breastfeeding decreases the frequency and severity of coughing, nasal congestion and runny noses in newborns for the first 6 months of life.  Additionally, DHA boosts neurological development in fetuses and helps to prevent postpartum depression.

http://healthland.time.com/2011/08/01/fish-oil-during-pregnancy-fights-colds-among-newborns/#ixzz1Uksi6oYq

The best ways to consume these types of foods are:

-       Raw salads.

-       Local fruit: berries are a great choice.

-       Juicing.

-       Sprouting grains.

-       Sautéing, blanching, or stir-frying veggies.

-       Eating roti or chapatti instead of baked goods and bread.

Most people should not be eating entirely raw and should incorporate white fish and small amounts of chicken into their diets.  Some people experience a mild detoxification reaction when they begin juicing.  If symptoms such as lethargy or fatigue last for more than one week, I advise eating more lightly cooked foods and less raw foods.

Aspartame (NutraSweet)

• May mimic neurological symptoms of MS.
• Causes poorer sugar control in diabetics.
• Stimulates appetite and carbohydrate cravings due to hypoglycemic effect.
• Low calories don’t satisfy hunger.
• Side-effects, such as headaches, vertigo, nausea, etc.

Sucralose (Splenda)

• 600x sweeter than sugar.
• Made from real sugar which is chlorinated to be calorie-free and sugar-free.  The body cannot break it down, so calories are not converted into energy or fat (it is not metabolized.)  Chlorine is an endocrine (hormone) disrupter that has been known to cause thyroid problems.
• Contains bulking agents (maltodextrin) which are hydrolised from starch and converted to sugar in our bodies.  Therefore, it is not safe for diabetics!
• No large studies that show it is a safe product for human consumption.
• Glutamic acid (MSG) is a by-product of manufacturing.
• If processed from wheat, it may cause reactions in Celiac patients.

Saccharin (Sweet n’ Low)

• 1^st sweetener on the market.
• Banned in Canada due to carcinogenic properties (causes cancer.)

Acesulfame potassium (Sunett or Sweet One)

• Blended with aspartame to make it sweeter and mask its bitter aftertaste in Coke Zero
• Studies show varying and controversial degrees of safety.  Further testing is required.  (Therefore, you are the guinea pig when you are drinking this.)

Orange vegetables, such as carrots, squash, and sweet potatoes contain beta-carotene.  This precursor to vitamin A enhances function of the immune and reproductive systems, and protects cells from free radical damage.

Red vegetables, such as tomatoes, contain lycopene.  This antioxidant neutralizes free radicals and has anti-cancer properties. It is especially effective at preventing prostate, lung, and stomach cancers.

Yellow vegetables, such as yellow onions, contain quercetin.  This flavenoid contains anti-inflammatory, anti-histamine, and anti-allergy properties.  It is especially beneficial during hay fever season.

Deep blue and purple vegetables, such as blueberries, contain malvin.  These vegetables are high in antioxidants, promote a healthy urinary tract, and prevent against heart disease.

The moral of the story?  When eating vegetables, make sure your plate is plentiful and colourful!

As winter approaches, the days become shorter and direct sun exposure decreases.  For those of us living in northern climates, this means we are not producing adequate amounts of vitamin D.  This also means that existing disease symptoms may worsen and/or we are at increased risk for:

• chronic diseases such as cancer, heart disease, osteoporosis, depression, ulcerative colitis, and obesity
• poor immunity, leading to increased occurrence of colds and flu
• decreased energy and concentration

A safe, fast, and simple way to reduce these risks is to supplement with liquid vitamin D3 from mid-October to mid-April (when decreased sun exposure limits the amount of vitamin D our body produces.)  Some additional benefits include:

• increases absorption of calcium
• down-regulates cancer cells
• regulates thyroid function
• keeps mucus membranes moist (viruses thrive in dry environments)
• strengthens the immune system
• fights infections
• promotes healthy skin and eyes
• acts as an antioxidant

For most people, 1000 IU daily is adequate, however a blood test is recommended in December to ensure you are supplementing with enough vitamin D3 for your specific daily requirements.

Green tea has been used in China for at least 4000 years as both a social beverage and medicine.  It can be consumed warm or cold, making it the perfect year round drink.  Recent scientific and medical studies show there are many health benefits to drinking green tea:

• Improves glucose control and enhances insulin activity (beneficial to diabetics)
• Inhibits the growth of cancer cells
• Lowers total cholesterol levels, while improving the ratio of good cholesterol (HDL) to bad cholesterol (LDL)
• Enhances weight loss by reducing fat mass, fat absorption, and increasing thermogenesis (heat production that burns calories)
• Decreases inflammation
• Supports immune function
• Aids digestion
• Prevents tooth decay and promotes healthy gums due to antibacterial properties
• Protects against autoimmune diseases
• Topically, protects against skin cancer and UV radiation damage

The main constituent found in green tea is epigallocatechin gallate (EGCG.)  Rich in antioxidants, it is responsible for the health benefits listed above.  When choosing green tea, quality is important.  Dark green or brown leaves that are bitter tasting indicate that oxidation has occurred, destroying the EGCG and health benefits.  Generally, packaged green tea found in grocery stores is not of the highest quality.  Instead, look for green tea that is bright green in colour, indicating it was steamed immediately after being picked.  To prevent a bitter or “gassy” taste, do not steep tea for longer than 3-4 minutes.  To receive maximum health benefits, aim for a few cups daily.  As a substitute for coffee, it is a great way to start the day and the mild caffeine provides a great pick-me-up mid-afternoon.  For those of you who are not drinking enough water, each cup of green tea counts as one of your eight glasses of water for the day!

With so many different types of fat to choose from, and so many conflicting reports, it is difficult to know which fats are healthiest and which fats to avoid.  Here is a list of different types of fat, their benefits/harm to health, and the best forms to consume them.  I have listed them from LEAST –> MOST nutritious and beneficial to health.

Margarine/Vegetable Shortening

• Hydrogenated (liquid vegetable oil is treated to create a solid at room temperature) to increase shelf life, and enhance texture and ability to spread
• Increases cholesterol levels (lowers good cholesterol and raises bad cholesterol)
• Increases the risk of heart disease, cancer, and diabetes

Canola, Soybean, Safflower, Corn Oils

• Turn rancid when exposed to oxygen, which increase free radicals in the body
• Contain long-chain fatty acids, which are deposited in the arteries as cholesterol, and put more stress on the pancreas, liver, and digestive organs
• Increase the risk of cancer, weight gain, inflammation, and signs of aging
• High in omega 6 essential fatty acids

Butter

• High in fat-soluble vitamins A, D, E, K
• Rich in selenium (antioxidant)
• Butyric acid provides energy for the colon and has anti-cancer properties
• Lauric acid is anti-microbial
• Cholesterol is needed for brain and neurological development in children (use sparingly if you have high cholesterol levels:  coconut oil is better)
• Organic is best

Olive Oil

• Virgin, cold-pressed is less processed, therefore contains higher amounts of antioxidants
• Free radicals form when heated, therefore it should be eaten cold (i.e. as salad dressing)
• When eaten cold, it is good for heart health, and lowers total cholesterol
• Does not upset the ratio of omega 6: omega 3 essential fatty acids (North Americans generally consume too many omega 6 essential fatty acids, found in grains and vegetables, and not enough omega 3 essential fatty acids, found in fish)
• Contains small amounts of trans fats when heated (add a pinch of cayenne pepper to stabilize this oil when heating)

Coconut Oil

• Lauric acid contains antiviral, antibacterial, and antifungal properties (strengthens our immune systems)
• Contains saturated fat, but no trans fat
• The saturated fat mainly consists of medium chained fatty acids, which are easily digested and provide immediate energy, rather than being stored in our bodies as fat
• Promotes weight loss and proper thyroid function by stimulating metabolism
• Stable when heated (does not create free radicals)
• Protects the cardiovascular system
• Topically, it helps to reduce the appearance of fine lines and wrinkles and acts as an exfoliate

Soluble Fibre

• Forms a gel when dissolved in water
• Absorbs and eliminates cholesterol from your body, thus lowering total cholestel
• Slows absorption of sugar and prevents spikes in insulin (helpful for Type II diabetes)
• Slows digestion and increases absorption of nutrients
• Absorbs water from the large intestine, softening stool
• Gel-like consistency of stool promotes regular peristalsis (stretching and contracting of intestines which helps to force the waste through your system)
• Ferments in the intestines, promoting the growth of healthy bacteria in the gut (helpful for immune function, digestion, and elimination)
• Fermentation also creates short-chain fatty acids, which provides healthy fuel for intestines and causes the liver to release less cholesterol
• Sources:  rice, oatmeal, barley, quinoa, legumes, fruits, vegetables, psyllium, flax seeds (some of these contain both soluble and insoluble fibre)

Insoluble Fibre

• Bulk or roughage
• Cannot be dissolved in water
• Moves food through the digestive tract quickly, thus preventing waste and toxins from building up in your body
• Provides a feeling of satiety (helpful for weight management)
• Provides bulk to stool (helpful for constipation and hemorrhoids)
• Balances intestinal pH (reduces the risk of colorectal cancer)
• Sources:  bran layer of grains, vegetables, skin of fruit

Your best source of fibre comes from eating a balanced diet of whole foods, including vegetables, wheat-free grains, and legumes.  Unless you have a medical complaint or a very poor diet of fast/junk foods, supplementation is often not necessary.  If you are not getting enough fibre from your diet, 1-2 tablespoons of ground flax seeds are a great source of fibre.  To prevent the gas and bloating that is common when introducing more fibre into your diet, slowly increase the dosage over a couple of weeks and drink lots of water and herbal tea.

• not consuming enough cold water fish
• eating diets too high in meat, vegetable oils (canola, sunflower, corn, safflower, etc.), nuts, seeds, and whole grains

For health promotion and disease prevention, the ideal ratio of omega 3 : omega 6 essential fatty acids is 2 : 1.  We are routinely eating foods that constitute a 20-50 : 1 ratio.  This contributes to inflammation, increases our chances of getting sick, raises blood pressure, and increases water retention.

A good source of omega 3 oil is fish oil that has been cold pressed and independently tested (read the label.)  In the wintertime, opt for cod liver oil, which contains high amounts of vitamin A and vitamin D.  Fish oils are extremely susceptible to damage from heat, light, and oxidation.  Store in a cool, dry place, and never heat before consuming.  If you dislike the taste, it is conveniently available in capsules.  Although it is usually better to obtain our nutrients from whole foods, fish is an exception.  Ocean fish is very high in mercury and PCBs, and farmed fish is additionally pumped full of antibiotics and depletes the natural fish stocks.  Some health practitioners advocate flax seeds, hemp seeds, and walnuts as a good source of omega 3 fatty acids.  The problem lies in the fact that these contain ALA (alpha linolenic acid) which is not easily converted to DHA (docosahexanoic acid) and EPA (eicosapentinoic acid.) ALA is not bioavailable or readily used by the cells of the body.  Furthermore, if you are suffering from a chronic or degenerative disease, the ability of your body to convert ALA to DHA and EPA will be decreased.

Omega 3 essential fatty acids are found in all cells of your body, especially the brain, eyes, and testes/ovaries.  Some of the benefits of consuming DHA and EPA are:

• decreases blood cholesterol and triglyceride levels
• decreases blood pressure
• decreases platelet aggregation (blood clots)
• increases circulation
• enhances brain and nerve development
• enhances memory
• decreases inflammation
• increases immune function

These healthy fats have been shown to improve health conditions such as:

• arthritis
• depression
• cardiovascular disease
• eczema
• asthma
• frequent colds
• depression
• poor concentration
• ADHD
• Raynaud’s disease
• infertility