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Foundational Nutrition

How Diet Affects our Emotional Well-being

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- Beyond Brushing your Teeth

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

Top Supplements to Consider During Pregnancy

Proper nutrition is the foundation for any pregnancy. However, even pregnant women eating a well-balanced diet may need additional support for their body and their growing child. Here is a quick list of nutrients that should be considered for deficiency testing and/or supplementation to ensure a happy pregnancy and healthy baby. Vitamin D3: Vitamin D is commonly deficient within the general population, therefore it only makes sense that expecting mothers’ fall into this same category. High intake of maternal vitamin D3 during pregnancy has been inversely related to the development of asthma and allergic rhinitis in the offspring. This makes

Is it Time to Reset? Five Ways to Detox this Season

Most people don’t successfully carry out and maintain a detoxification program. It is difficult to stick with a strict diet or drink an unpleasant tasting powder. Most commercially available detox kits contain herbal supplements that are little more then a laxative. A good detox will stimulate multiple elimination pathways with the main focus on the liver and intestines. Diet – Adequate fluid and fibre from whole grains, fruits and veggies are extremely important to help keep our bowels moving. Fibre provides bulk for the stool, binds fats, prevents blood sugar elevations and stimulates elimination of toxins. Antioxidants, vitamins and minerals are crucial for

Healthy Bones: It’s More than Just Calcium

Most people know that adequate calcium intake is essential for healthy bone formation. Since calcium is the primary mineral found in bones, it has been added to many foods in order to ensure our population does not have a deficiency. For decades marketing campaigns by dairy farmers and family doctors have been advocating high levels of calcium in order to build bones and prevent osteoporosis. In 2011, the benefits of calcium were called into question when a research study found that calcium supplementation was linked to a higher risk of heart attacks and strokes (1). This news sent shock-waves through

Common Signs of Nutrient Deficiency: Part Two

We live in a world of calorie dense but nutrient poor foods. Do to over farming and poor agricultural practices, many vegetables, fruits, and grains have lower amounts of minerals and vitamins then they had in the past. While the trend is moving toward organic and whole food options, the question is, can a healthy diet still provide enough nutrients and vitamins to meet our daily needs? Most experts agree that a well rounded, plant based, whole foods diet is more than adequate to meet the needs of most healthy people; but what about if you are nutrient deficient for

Common Signs of Nutrient Deficiency

While eating a well-balanced, whole foods diet is essential for disease prevention and the maintenance of health, is it enough if you are deficient in key vitamins and minerals? What are the signs and symptoms of a nutrient deficiency you can observe in your body? The remainder of this article provides a listing of some of the signs that may suggest a deficiency in certain nutrients. Remember, these are signs which can vary between people. Each sign can often mean multiple things that aren’t necessarily related to a deficiency. This should not replace proper medical examination and laboratory testing. Head:

The Pros and Cons of Protein Powders: Plant vs Whey

We all know how important adequate protein intake is for good health. Just to put everyone on the same page, here are the main benefits of protein in general. Provides amino acids for muscle repair Protein with each meal balances blood sugar which can aid in healthy weight loss Amino acids from protein are used to make immune cells and neurotransmitters Despite our best efforts, most people do not get enough protein from dietary sources alone or we tend to rely on animal proteins that are rich in saturated fats and acidifying amino acids. To maintain muscle building and prevent

Spring Cleaning: How to Protect and Maintain A Healthy Liver

While much of the country is still under snow, March is the month when spring officially arrives.  In honor of spring, I thought it would be appropriate to write about the idea of doing some “spring cleaning” for your body, also known as detoxification. In today’s modern world we are constantly bombarded by toxins in our environment, from contaminants in our air, soil and water.  Everything from heavy metals like lead and mercury, to pesticide sprays like DDT, to plastics like bisphenol A (BPA).  In addition, we can also become exposed to toxins via home cleaning products, skin and hair

The Truth About Daily Multivitamins

All supplements are not created equal. To expand on this idea, it is my opinion that well-formulated multivitamins meet five major criteria: Optimal Bioavailability: Bioavailability describes how well a nutrient is broken down, absorbed and entered into the body’s bloodstream. Ultimately, a high bioavailability means that there is a greater amount available to be delivered and utilized by the body’s tissues. Every vitamin, mineral and nutrient can be absorbed at different rates depending on its form, whether it’s taken with or without food or other minerals, and on other factors. Higher quality supplements use the most bioavailable forms. **Note: Many

Skin Care: Five Tips for Healthier Skin at Any Age

Skin health is a never-ending journey that doesn’t just go away after adolescence. Even as adults, we all strive for perfect skin. Yet, why is it so difficult to avoid acne and rosacea blemishes? The simple answer is that there are so many contributing factors and that we rarely look past the exterior. In order to have truly great skin, it is crucial to examine and improve the health of our digestive tract, immune system and hormonal system while minding the external environment that our skin comes into contact with. Here are a few basic, yet powerful, tips for maintaining

The Link Between Alzheimer’s Disease & Vitamin B

Recently a study that was published in the prestigious Proceedings of the National Academy of Sciences (PNAS) discussed how B vitamins (specifically folic acid, B6 and B12) may be able to slow the development of Alzheimer’s disease, slowing the shrinkage of brain volume (Douaud et al. 2013).  This is not the first study of its kind, but is one piece of the mounting pile of evidence that suggests that one of the biggest causative factors of Alzheimer’s is elevated homocysteine levels, and that controlling homocysteine may be a viable treatment. It all started over 15 years ago, with the observation

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