Foundational Nutrition

When you pause and think about how many hands have had to handle asparagus coming from a continent away – it can get your head spinning. Between the farm it was raised on, who or what harvested it, who cleaned it, who or what (possibly) added preservatives to coat it, so it could make the long journey north to again be handled in a distribution centre. Then, someone to move it onto the Costco floor – well, you can see that it’s come a long way from its humble beginnings as a seed in some distant place.  Eating locally grown

A standard Western diet is commonly high in sodium or salt intake which has been noted as a contributing factor for cardiovascular disease and the development of high blood pressure. Fast foods, fries, chips, packaged foods (especially those that contain seasoning blends) are loaded with salt. The American Heart Association recommends consuming no more than 2.3g of salt per day, however, it’s been reported that less than 10% of the American population actually follows this advice.1 Although salt is related to water balance in the body (volume and fluid pressure), excessive or inadequate amounts of salt intake can affect the

Our gut is home to thousands of different microbial species including bacteria, fungi, viruses and other microorganisms that are collectively known as the gut microbiome. This internal metropolis of busy microbes housed in our GI tract includes bacterial heroes that help us digest and absorb nutrients, produce hormones and essential amino acids. And then, there are the not so friendly bacteria taking up residence in our gut that can cause inflammation or make us ill. Studies have linked gut bacteria to mood disorders, tendency to obesity, cardiovascular health and more recently, immune system health. With 70-80% of immune cells being

Sex in your sixties… It’s a topic that is often overlooked and underrepresented but numerous studies have demonstrated just how beneficial a healthy sex life can be. Benefits for both physical and mental health have been described by researchers. And several large-scale surveys describe a significant desire for older adults to retain sexual expression. However, it is important to note that while desire is still present over half of the respondents in a 2009 survey of 57 to 85 year-olds reported that there was at least one bothersome sexual concern. Meaning that there are some very important considerations that need

Approximately 2.5 million Canadians are living with heart disease and 160,000 are newly diagnosed each year. It affects all genders and risk factors increase with age. Statistics like this can be scary but heart conditions aren’t inevitable. There are steps you can take to reduce your risk even if you’ve already had issues with your heart. The link between dietary fibre and heart health may surprise you but it is an important one. The recommended daily intake of fibre is 25 grams for women and 38 grams for men. However, only about 5% of people follow these guidelines. This is

It’s not surprising that our health focus changes as we age. Cellular aging (ongoing cell division) combined with environmental exposures, genetics and diet and lifestyle choices, all play a role in health outcomes, how we feel and even our appearance. You might notice physical changes after having children or just with time. Your body might look and work great at 30 but at 35+ it’s not uncommon to notice that smile and laugh lines are more prominent. Skin texture can change, hair can become thinner. Our joints might start making more creaking and cracking sounds as we move. And our

Our 20s are often a time for self-exploration, growth, career and social development. Often considered our physiologic peak, our 20s are often overlooked as a time to actively engage in self-care and develop healthy practices, not only to help us thrive during this time but also in the future. In fact, major predictors of health in your 60s and 70s are initiated decades earlier. These decades-long observational studies can help guide young adults by establishing the clear correlations between health behaviours and future outcomes. Some of these common correlations include low calcium intake and risk of osteoporosis, toxin exposure and

Metabolic syndrome (MetS) is a group of risk factors that include abdominal fat, high blood pressure, high blood sugar, and unhealthy cholesterol levels. Many studies have looked at combinations of food supplements for the benefit of multiple components associated with metabolic disease. One example of this is olive oil: polyphenols from olive extracts have enough antioxidant action to protect LDL particles from oxidative damage. Why is this so important? Oxidation of LDL cholesterol particles is a driving factor in atherosclerosis and increases the risk of cardiovascular disease (CVD). In fact, most CVD-related deaths are the result of a narrowing of

Macro what?  I was reintroduced to the world of macronutrients last summer when I went to a socially distanced “covid birthday” at the park.  As I was walking to meet my group of friends, there was one person I didn’t recognize.  When I got closer, I realized that it was indeed a friend I knew, but a much leaner, more defined version of her.  I’m not typically the type of person that would comment on body changes, but this was quite drastic, and I needed to know what she was doing.  She told me that she had started working with

According to the World Health Organization, depression is a leading cause of disability worldwide and a major contributor to the overall global burden of disease. Globally, more than 264 million people of all ages suffer from depression.[i] The standard treatment for depression is antidepressants but 40 to 70% of patients are not alleviated by existing treatments.[ii] What if our diet could alleviate our moods? Most of us have noticed that certain foods make us feel better while others leave us feeling tired, or simply do not seem to agree with our system. This connection between what we eat and how

Oral Health and Overall Health The oral cavity is the starting point of our digestive tract, masticating and breaking down our food so we can begin to get nutrients. Beyond that, it is the first point of exposure to many pathogens; this vulnerability means we have developed the physiology and structure to keep us protected. We are going to review why oral health contributes to overall health and what you can do to fortify your first line of defense. Risky Business Our mouths and throat are designed to optimise function, meaning improve digestion and prevent infection. Most people associate our

It is not uncommon to hear a friend or family member say that they are trying to lose weight. In fact, the vast majority of us spend our entire lives struggling to maintain a weight that is healthy or desirable. There are certainly many people that are over-eating or under-exercising for their caloric requirements. But what about the rest of us? For some individuals, it doesn’t matter how little we eat because the weigh scale doesn’t seem to budge! Weight loss can be quite complex with many contributing factors and the simple reality is that cutting calories is not a