Nutritional Therapy – Page 3 – Peak Nutrition & Wellness

April 7, 2020April 8, 2020

Are You Getting Enough Water?

One of the best things we can do to support our health is to ensure we are consuming enough clean water. Unfortunately, water is the single most common nutrient deficiency in the American population. How can this be? Well, in the land of Venti lattes and Super Big Gulps, we are often choosing to “quench” our thirst with beverages that not only make us lose more liquid than we obtain from drinking them, but are also addictive and keep us coming back for more. As someone who has a love-hate relationship with cold brew and unsweetened iced tea, I’m ALL too aware of how easy it is to fall into the “just one more cup” trap!

A person’s water consumption is not merely dictated by their preference for one beverage over the other. Age, race and socio-economic status have also been shown to play a role. Both children and older adults are more at risk for dehydration. Children are reliant on an adult to provide them with a source of good hydration and they have a larger surface area to body mass ratio. This allows more water to be lost to the environment through evaporation from the skin. Older adults have a reduced thirst signal, which means they do not recognize the body’s need for water as readily. Portions of the population that are of lower income and less educated also tend to have lower water consumption. One wonders why this would be, when water is arguably one of the least expensive beverages. Perhaps lack of access to good quality water plays a role. Most surprisingly to me is that teenagers who drink less water have also been found to eat less fruits and vegetables (themselves the best source of water in food), get less exercise and consume more fast food and soda. By under hydrating, they create a downward spiral, as they adopt habits that lead them further into dehydration!

Your hydration status is dependent on two factors – fluid intake and fluid loss. An imbalance between these two factors can have negative health consequences. It takes relatively little water loss to experience signs of dehydration. As little as 1 to 2% loss of body water can impair a person’s cognition. Most people don’t realize that even mild dehydration can cause changes in short term memory, visual acuity, mood, concentration and reaction time. These symptoms are alleviated when euhydration (normal body fluid levels) are met. Imagine the changes to people’s well being if they were properly hydrated!

Water plays so many important functions in the body. From regulating body temperature to cushioning our joints to allowing the kidneys to filter and remove wastes by producing urine, our body cannot function without water. In fact, water is the nutrient that carries ALL other nutrients to the cells in our bodies – this is why we cannot go more than a few days without water. Our cells essentially starve! Water is also a necessary ingredient in the production of stomach acid. Without enough stomach acid, we can’t properly digest our food and absorb the nutrients our bodies need to function properly. Although the body does produce a small amount of water through its metabolic processes, the majority of the water we need must come from the foods and beverages we consume. Unlike camels, we cannot store water and must get an adequate amount daily. How much water your body needs will vary on a daily basis, depending on how much water you lose via sweat during exercise, how hot or humid the climate is and if you are ill. Ensuring you consume an adequate amount of clean water, eating lots of water rich vegetables and fruit and avoiding dehydrating beverages such as soda, coffee and alcohol are great steps toward making sure your body is well hydrated and preventing the serious consequences of chronic dehydration.

Calculate your water requirement! Are you meeting your body’s needs?

Though it’s very uncommon, it is possible to drink too much water. This can result a condition called water intoxication, where levels of sodium, potassium, and other electrolytes become diluted. Adding a pinch of quality, mineral rich sea salt to your water bottle can help ensure these electrolytes stay balanced and allows your body to utilize the water more effectively.

Certain medical conditions may make you more prone to water retention and you should discuss your hydration habits with your physician before increasing your daily intake.

These conditions include:

congestive heart failure
kidney disease
uncontrolled diabetes

Changing a habit can be hard, especially if there are addictive substances like caffeine and sugar drawing you back to them again and again. Make a plan to increase your daily consumption by a cup or two daily. Try replacing one of your water depleting beverages with a “spa” water or non-diuretic herbal tea. Before you know it, your hydration game will be on point!

Until next time – Happy Hydrating!

March 23, 2020March 23, 2020

The Monday Mention – Wired to Eat by Robb Wolf

I have been following Robb Wolf since he released his first book, The Paleo Solution, back in 2010. Our CrossFit community had formed a book club of sorts and Robb’s book was first on the list. Since then, I’ve followed along as he’s broadened his reach into podcasting, seminars and health coaching. I enjoy his no-nonsense, humour laden writing style so when he released his second book, Wired To Eat, I knew it would be making it to my bookshelf fairly quickly.

In broad terms, Wired To Eat focuses on exactly that – ancestrally, we are wired to eat as much as we can for survival. Our ancestors needed to eat all they could when food was plentiful to prepare for times of famine. In today’s world of hyper palatable, processed foods that are super convenient to procure or even have delivered right to your home – our wiring is creating a multitude of problems. As the author states, if you are “not fat, sick and diabetic, you are, from a biological perspective, ‘screwing up’” (pg.13). We ARE wired to eat, but to eat foods that are whole and unprocessed and to have to expend a lot of energy sourcing these foods. Modern diets are devoid of both of these factors and we are paying the price. By following the concepts laid out in Wired To Eat, readers can work toward balancing their blood sugar, decreasing insulin resistance, repairing their appetites and preventing chronic disease states.

Although both of Wolf’s books are similar in style and promote a “Paleo” style approach to eating, I found it interesting to see how his dietary lens has shifted in the last decade. Wired To Eat focuses much more on people’s bioindividuality. Yes, he still promotes the paleo approach and a low carbohydrate, whole foods diet, but he specifies that this way of eating is just a starting point. It is a way to rewire your body to a whole, natural foods appetite and then focus on customizing it to your own unique needs. The book focuses mainly on carbohydrate tolerance by testing the affects of certain carbohydrates on blood sugar levels. The main takeaway, however, is that no one diet is perfect for everyone and we must do the work to find out what works best for our own “wiring”.

The bioindividual approach of this book lines up perfectly with my beliefs as a Functional Nutritional Therapy Practitioner. Beyond diet, the author also delves into the importance of non-dietary factors, such as sleep, community, stress and movement on one’s overall health. He spends a lot of time on these areas, seeing them as pillars of health, just as important as diet. These are all areas of focus in my practice as well.

I think this book would be a good, informational read for any reader. So many people try a “Paleo” style diet as a last resort and I feel we must educate people to incorporate a whole foods, ancestral type diet before they are in crisis. The information in this book can be quite scientific and some may feel a little overwhelmed by it. However, Wolf does a great job making the information as approachable and enjoyable to read as possible. I think Wired To Eat would be a great resource in combination with working with a Nutritional Therapy Practitioner who can clarify specific ideas and be available for further discussion. Anyone who has become “carb-phobic” would also benefit from this resource, as it can slowly guide them through the process of adding in certain carbohydrates and finding out how well they handle them.

Wired To Eat highlights the importance of bioindividuality. It delves deep into the why and how of personalized nutrition and how lifestyle choices also play a vital role in one’s health. Through his humour and casual writing style, Robb Wolf makes these topics both accessible and enjoyable for his readers and provides a plan that makes changing one’s dietary outlook and health doable.

Rating 4.5 Peaks — My Rating: 4.5/5 Peaks

November 4, 2019December 1, 2019

The Monday Mention – The Omnivore’s Dilemma by Michael Pollan

There’s something you should know about me… I’m a bibliophile, a bookworm, an avid reader. Whatever you want to call it, there is nothing I love more than immersing myself in a good book – especially when the sunny Pacific Northwest summer days turn to day after day of drizzle. Now, I’m no snob when it comes to my reading material – give me a mystery, a biography, an old classic or a science laden textbook – heck, even the back of a shampoo bottle – and I’m a happy camper. So I’ve decided I should use at least some of the hours I spend with my nose buried in a book as fodder for this blog and share my thoughts on some of my favourite, and maybe not so favourite, health and nutrition related tomes.

First, a Favourite….

In The Omnivore’s Dilemma – A Natural History of Four Meals, Michael Pollan confronts the seemingly simple questions of “What should we eat?” and “Where does my food come from?”. By tracking four meals back through the food chain, Pollan discovers that the choices we make when it comes to our food reach far beyond merely deciding meat or vegetable, low fat or high fat. The Omnivore’s Dilemma is less about choosing from the variety of foods we COULD eat and more about determining what we SHOULD eat, as these choices not only affect our health, but have political, ethical, environmental and financial consequences as well.

Throughout the book, Pollan takes us through the sourcing of meals supplied by three different food chains, the industrial, the organic (both industrial and pastoral) and the hunter gatherer. Tracing these meals back to their roots provides some surprising and disturbing insights related to each of these food systems. Industrialized corn, by being massively overproduced and subsidized by the government, has found it’s way into virtually everything we eat — whether it is the feed used to produce meat, high fructose corn syrup or other additives used in processed foods. The variety we see at the grocery store is really an illusion, as the industrialized food system has turned our society of omnivores into specialized eaters of corn (pg. 117). Ironically, the mountain of corn produced on farms each year cannot support the farmers themselves, either physically (as it must be processed to be eaten) or financially. Today’s monoculture farms are really nothing more than food deserts (pg.34).

The organic food system, through absence of chemical fertilizers and pesticides, is undoubtedly healthier than the basic industrial system. The differences between the two, however, stop there. With mono crops and their need for fertilizers (even if organic) due to soil depletion, the petrochemicals used in shipping and the use of synthetics in food production, organic now resembles industrial more than ever. The industry uses marketing and catch phrases to lull the consumer into believing what they are buying is good for them, the animals and the environment.

Conversely, the pastoral farm system (absolutely my favourite section of the book) relies on a symbiotic relationship between the earth and animal and between different species of animals, as well. It’s a system that recognizes the bio-individuality of the animal and lets them express their innate instincts. This type of sustainable system creates an ecological loop, where waste basically ceases to exist. The environmental and moral benefits of this way of farming are obvious but, as Pollan recounts, not without its own set of issues. There is little support for the sustainable farmer as he has no need for the chemicals, machines and fertilizers sold by the companies that are most likely bankrolling the policy makers. Lack of subsidies and regulations forbidding the slaughter of animals on site all add to the cost of the food produced. As such, sustainable food is seen as something only the moderately wealthy can afford. This is another aspect of the Omnivore’s Dilemma explored in the book – does the money saved by buying government subsidized, mass produced, nutrient poor food offset its cost to our health, environment and ethical well being?

My much loved copy. Shoved into carry-on bags, left out on the patio and thumbed through relentlessly, I’ve read it several times and I think it has a few reads left in it!

The final meal prepared by the author was one he hunted and gathered himself. Pollan readily admits that this is not a viable way to source all food in today’s world, but in exploring this simplest of food chains he was able to re-establish a connection to and a gratitude for his food that is lacking in most standard food systems. He also explores the idea that America’s lack of culinary traditions (wisdom passed down by our ancestors informing us of what we should eat and how it should be prepared) leaves us prone to confusion and “Omnivore Anxiety” (Pg.300). Without guidelines provided by our culture, we are more apt to follow the advice of so-called experts, the slick words of marketers and sadly, end up with a fad diet not tailored for us, but for the pocket books of big business.

I would implore anyone who eats food to read this book. Whether you eat industrially, organically or sustainably, you should know where your food comes from so you are making educated choices. One reason I chose to review this book is because, as a Nutritional Therapy Practitioner, I advise clients to source food from sustainable producers as much as possible – food that is local, seasonal, nutritionally dense and, in many cases, more expensive than what, on the surface, looks to be the same product sold at the grocery store for less money. Being able to discuss how your food choices affect your health, the environment and even influence the food economy is vital. The observations Michael Pollan makes in The Omnivore’s Dilemma align well with the principles of Nutritional Therapy and delve further in to the question of what we should eat than just looking at what is healthier for the individual. The more we educate ourselves, the less complex the Omnivore’s dilemma becomes. By gathering this knowledge, we empower ourselves to make changes that benefit our wellbeing, the wellbeing of our land and animals and the wellbeing of our food system as a whole. Joel Salatin, the “Godfather” of sustainable farming practices, is quoted in the book as saying, “In nature, health is the default. Most of the time pests and disease are just nature’s way of telling the farmer he’s doing something wrong” (pg.321). Perhaps the same could be said of our human diet. The rise in chronic diseases that we are experiencing could very well be Nature’s way of telling us that what we are eating is wrong.

References

Pollan, Michael. The Omnivore’s Dilemma: A Natural History Of Four Meals. New York : Penguin Press, 2006. Print.

May 29, 2019September 11, 2019

“BAD DIGESTION IS THE ROOT OF ALL EVIL” -Hippocrates

Ok – so Hippocrates may have been a bit of a drama queen, but he was certainly no dummy! The reality is that poor digestion really does affect our health on all levels. If we can’t digest the food we ingest, we won’t absorb its nutrients and every cell of every tissue of every organ in our bodies relies on those nutrients for proper structure and function. “But how do I know if I’m properly digesting my food” you ask? Burping, upset stomach, heartburn and reflux, gas and bloating, diarrhea, constipation…these are NOT normal! These are your body’s way of letting you know that the digestive train has run off the track. Ignoring or putting a bandaid disguised as an antacid over them will only lead to bigger issues in the future. Let’s take the journey and see exactly where and how that train jumped the track.

Just as the route of proper digestion travels north to south, so too does the dysfunction. Let’s start with the brain then. If you were so kind as to read my last post all the way through (insert applause here), you’ll remember that digestion only occurs when we are in a relaxed state. Stress completely shuts down digestion. Think about it, if you’re being chased by a bear (admittedly, a pretty stressful situation), do you want your brain sending messages telling the digestive system to organize the breakdown of the berries and deer meat you just consumed? Or do you want it to ignore that stuff and send those resources to your heart, lungs and muscles to give you the energy to get the heck out of there!?! The brain, as amazing as it is, cannot differentiate between the stress of a bear attack and the stress of our modern lives. So when you are grabbing breakfast on your way out the door, eating dinner while stuck in traffic on the way to the ball game, working through lunch or mindlessly shoving popcorn down while watching Game of Thrones…you probably aren’t digesting. Just for kicks, let’s carry on with the journey.

Everyone can remember at some point in their lives being told (usually by mom or grandma) that you need to “slow down and chew your food”. Rather than just a devious plan to make family mealtime even longer, it was valid advice! Food should be chewed for about 30 seconds before swallowing. Without proper chewing, the brain does not receive the message to trigger digestive processes and the production of saliva. Without enough saliva, the breakdown of carbohydrates does not begin in the mouth and cannot be completed further down the line in the small intestine. So we end up with undigested carbohydrates entering the colon, feeding candida (yeast) and generally disrupting the balance of microbes in our gut (dysbiosis).

We now arrive at the stomach. The stomach is all about that stomach acid. The acid in the stomach is our first line of defence against any little nasties (bacteria, parasites, viruses) that we may ingest. Without enough stomach acid, these organisms can thrive and proliferate, wreaking havoc on our G.I. tract. Digestive issues in the stomach most often stem from too little stomach acid. You read that right. The heartburn, reflux, bloating many experience is caused by TOO LITTLE ACID. I know you are thinking “what about all those people who have to take antacids every day because they have TOO much stomach acid?” The reality is that producing too much stomach acid, a condition known as Zollinger-Ellison syndrome, is very rare and affects only about 1 in every 1 million people (https://www.niddk.nih.gov/health-information/digestive-diseases/zollinger-ellison-syndrome). The majority of us have too little stomach acid (HCl) and its production is inhibited by things such as stress, excess carbohydrate consumption, alcohol and certain nutrient deficiencies. But how can we experience such discomfort and burning if we don’t have enough acid? Let’s take a look. When there is not enough acid in the stomach, food does not get broken down. This undigested food sits in the stomach and start to degenerate. Carbohydrates ferment, proteins putrefy and fats rancidify. Sounds lovely, no? This produces gas and increased pressure in the abdomen causing a backward flow into the esophagus. The lining of the esophagus was not intended to be exposed to acidic conditions so, even though the amount of acid in the stomach is too low for proper digestion, it will still burn the heck out of the unprotected lining of the esophagus.

Compounding the problem, the pyloric sphincter – or doorway – to the small intestine does not want to open because the chyme in the stomach is not at the right acidity. This further potentiates the degradation, gas and pressure build up. Eventually the sphincter releases allowing the contents into the small intestine. The acidity of the chyme is not low enough to trigger the release of the pancreatic juices containing sodium bicarbonate and pancreatic enzymes. Without the sodium bicarbonate, the chyme remains too acidic for the tender tissues of the small intestine and duodenal ulcers can occur. Pancreatic enzymes, which complete digestion, can only work at a higher pH. Their activity is impeded in this acidic environment and we now have large molecules of food impacting those little villi and microvilli of the small intestine. This, essentially, punches “holes” in the lining of the small intestine causing LEAKY GUT SYNDROME. With the integrity of this membrane compromised, large molecules of protein and fats can pass through and activate the immune system. (Your immune system sees these large molecules as foreign).

The maldigested foods then pass on to the large intestine where they continue to degenerate. This disrupts our healthy gut flora and causes a weakening of the cells of the colon. This can cause inflammation, loss of tone and contribute to a myriad of intestinal health issues.

You can see how just one imbalance (low stomach acid) can lead to a snowballing cascade of digestive issues. I haven’t even touched on the effect of unhealthy fats and inadequate hydration on the digestive processes. More on those at a later date. We are sneaking into “overwhelm” territory with this post! I think it’s also important to recognize that digestive processes require nutrients. Nutrients like chloride to produce stomach acid and proteins to create enzymes. When we aren’t digesting our food properly, we aren’t absorbing these required nutrients and so it becomes a viscous cycle. So what can you do?

TIPS FOR SUPPORTING DIGESTION

REST TO DIGEST – create a relaxed mealtime routine. Use breathing techniques to “come down” from the stress of the day. Take time to appreciate and savour your food.
CHEW your food thoroughly – try putting your fork down between bites!
DON’T drink a lot of fluids right before or during meals – this can dilute stomach acid
DO drink adequate water at other times during the day – provide your body with the nutrients it needs to produce stomach acid. These include good quality, filtered water, chloride from sea salt and zinc (meat, shellfish and properly prepared legumes are good sources)
AVOID unhealthy fats (hydrogenated, trans, canola, soy) and low fat diets – these lead to gallbladder dysfunction and issues with fat absorption
DO eat a nutrient dense, properly prepared, whole foods diet – many foods help support proper digestion by supplying the nutrients required for the digestive processes

I think we’ve done a pretty thorough job of making our way through digestion and seeing how important it is to our overall health. For those of you who managed to stick with me through the journey (Hi mom and dad!), this is the end of my Community Outreach Project for my Nutritional Therapy Course. Going forwards, I plan to mix it up a little to include some favourite recipes, meal prepping tips, food sourcing info along with a little more (less intense) talk about the foundations of health. If there is anything you’d like to learn about please let me know by clicking on the post and commenting! Until then, I wish you good health!

May 18, 2019May 18, 2019

WE ARE ALL THE SAME IN THAT WE ARE ALL DIFFERENT – WHY I CHOSE THE NUTRITIONAL THERAPY ASSOCIATION’S NTP PROGRAM

The Nutritional Therapy Association believes every person’s nutritional needs are unique to themselves and, by utilizing the wisdom of our ancestors in combination with contemporary research, we can work to balance the very foundations of our health and reverse the damage done by today’s modern diet. The NTA provides us with the knowledge to transform an individual’s health using nutrient dense, properly prepared, whole foods. They bring together like minded people to connect, learn from each other and work together to change the way society approaches health and wellness. Nutritional Therapy Practitioners (NTPs), who are certified by the NTA, empower individuals to take control of their own health and work with them to reach their personal health goals. Each interaction is adapted to the individual client to meet their specific needs — there is no One Size Fits All plan here! By using proper nutrition, positive lifestyle changes and reversing nutrient deficiencies, NTP’s help set the stage for the optimal health each of us deserve!

A big focus of the program is the consideration of each person’s bio-individuality. Bio-individuality is basically just a fancy way of saying that each person is unique and, as such, each of our diets (beyond being comprised of nutrient dense, whole foods) will vary depending on many factors. These can include genetics, current health status, gut microbiome and even personal taste. In fact, what is properly nourishing for a person at this moment in time may not be as nourishing further down the road if any of these factors change. (Pregnant vs non-pregnant, digestive health etc.) Respecting bio-individuality is significant. It highlights the fact that there is no single type of diet that will work for everyone. The road to true health is dependent on finding out what works best for you in the moment and recognizing when your nutritional needs have changed. Figuring all this out can feel a little like throwing darts at a moving target, but don’t worry!! Nutritional Therapy Practitioners help clients learn to recognize and listen to what your body is telling you it needs (or doesn’t need!). Our bodies have innate intelligence – sounds a little hokey I know! But, the body uses this intelligence to govern every single action in our bodies, to heal itself and bring us back to optimal health. To supply the body with the ingredients (or nutrients) it needs to carry out all these tasks, there are certain fundamental factors that need to be brought back into balance. We refer to these as “The Nutritional Foundations”. It’s kinda like building a house, if the foundation is shaky – that house isn’t going to stand for very long!

In my next post I’ll go over what we consider to be the foundations of Nutritional Therapy and how they support our health! If you’d like to leave me a comment, click on the post’s title! Thanks!