Blog – Page 3 – Kate O'Riordan Nutrition

Does Mindfulness Really Work to Reduce Anxiety and Stress?

Well…yes, they do really work. The fact is, science shows definite health benefits for people who use mindfulness and meditation.

Before we dive in, let’s just make sure we’re on the same page when we say “mindfulness” and “meditation.”

“Meditation” is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress, and relax the body.

Practising “mindfulness” is one of the most popular ways to meditate. It’s defined as “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.”

Mindfulness meditation is well studied in terms of its health benefits. I’m going to talk about a few of them below, and refer to it as “mindfulness” for the rest of the post.

The link between mindfulness and health = stress reduction

Have you heard the staggering statistics on how many doctors’ visits are due to stress? Seventy-five to ninety percent!

So, if you ask me, it makes a ton of sense that anything that can reduce stress can reduce health issues too.

Mindfulness reduces inflammation, reduces levels of the stress hormone cortisol, reduces anxiety and improves sleep. All of these can have massive effects on your physical and mental health.

Next I’ll briefly go over the research in two main areas: mood, and gut health. But know that the research on the health benefits of mindfulness is branching into many other exciting new areas too.

Mindfulness for Mood

The most immediate health benefit of mindfulness is improved mood.

In one study, people who took an 8-week mindfulness program had greater improvement in symptoms according to the “Hamilton Anxiety Scale.” They were compared with people who took a stress management program that did not include mindfulness. It seems that the mindfulness training was key to lowering symptoms.

Other studies show that mindfulness has similar effects as antidepressant medications for some people with mild to moderate symptoms of depression.

While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods.

Mindfulness for Gut Health

Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion). In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut’s microbes such as Candida overgrowth.

Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received standard medical care.

The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help.

To learn more about how nutrition as well as mindfulness can improve gut health, contact Kate for a free 15 minute discovery call.

Conclusion

Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. For your mood, gut health, and more.

Do you regularly include it in your life? If so, have you seen benefits? If not, would you consider trying it?

Let me know in the comments below.

Recipe: Relaxing Herbal Teas

There are many relaxing herbal teas that would be great after meditation.

Try any of these by steeping in boiling water:

Green tea (has a bit of caffeine, or you can choose decaffeinated green tea)
White tea (also has a bit of caffeine, or you can choose decaffeinated white tea)
Rooibos tea
Peppermint tea (or steep fresh peppermint leaves)
Ginger tea (or steep slices of real ginger)

Serve & enjoy!

Tip: You can add a touch of honey if desired.

BONUS Guided Meditation “Recipes” (videos, apps & podcasts)

How to Meditate video

How to Meditate in One Minute or Less Every Day video

Calm App

https://www.calm.com/

Headspace App (free 10-day trial)

https://www.headspace.com/headspace-meditation-app

Hay House Meditations Podcast

https://itunes.apple.com/us/podcast/hay-house-meditations/id955266444?mt=2

References:

https://en.wikipedia.org/wiki/Meditation

Science Confirms: Benefits of Mindfulness Meditation Are Legit

https://nccih.nih.gov/health/meditation/overview.htm

https://authoritynutrition.com/mindful-eating-guide/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454654/

https://www.ncbi.nlm.nih.gov/pubmed/26186434

Photo by Milan Popovic on Unsplash

Pros and Cons of Elimination Diets

Our digestive system is a huge portal into our bodies. Lots of things can get in there that aren’t always good for us. And because the system is so complex (knowing which tiny molecules to absorb, and which keep out), lots can go wrong. And that’s one reason why 70% of our immune system lives in and around our digestive system.

This makes food allergies, sensitivities, and intolerances a huge contribution to an array of symptoms all over our bodies. Things like autoimmune issues, inflammation, and even our moods can be affected by what we eat. If you have digestive issues, chronic fatigue (ME/CFS) or any other unexplained symptoms, you may consider trying an elimination diet.

An elimination diet is one where you strategically eliminate certain foods to see if you react to them. It can help immensely when trying to figure out if a particular food is causing symptoms because you’re sensitive to it.

You generally start out by eliminating the most common food allergens for a few weeks. Then you slowly add them back one at a time and note any symptoms (better or worse).

Let’s go over the pros and cons of this diet.

Pros of elimination diets

The main benefit is that, by tuning into your body’s reactions to certain foods, you can pinpoint sensitivities and intolerances that you may not otherwise know of. Experiencing results first-hand can be very motivating when it comes to sticking to eliminating a certain food.

Elimination diets can be less expensive, and in some cases more reliable, than standard food intolerance testing.

It can also be very empowering to be in control of what you eat, learn about food and the compounds they contain, and try new recipes that exclude eliminated foods. Having a good plan makes things much easier (even exciting). If you love grocery shopping, cooking from scratch, and trying new recipes, you’re going to draw on all these skills.

These diets can be customisable, which is a great pro (see first con below).

Cons of elimination diets

You may not figure out everything you’re sensitive to. That’s why testing for food intolerances can be a good idea. Your plan should be strategically created to ensure that the most common food allergens are eliminated. This will give you the highest likelihood of success. It can become complicated if you let it.

It’s a commitment for around 4-6 weeks, if not longer (which can be difficult for some people).

If you’re not used to tracking all foods and all symptoms every day, you’re going to have to start doing it.

You may find that you’re intolerant to one of your favourite foods, or even an entire group of your favourite foods.

When you’re eliminating certain foods (or parts of foods, like gluten), it can be HARD! You almost need to prepare all of your foods, snacks and drinks yourself from scratch. If you don’t take full control like this, it can be so easy to accidentally ingest something that you’re cutting out. And at that point, you might need to start all over again.

Conclusion

Elimination diets can be a very useful tool to identify food sensitivities. They can be empowering and customised.

However, they can be difficult to adhere to and, sadly, you may find out that you’re sensitive to your favourite foods.

Have you done an elimination diet? What was your experience? Let me know in the comments below.

Recipe (Elimination diet friendly): Steamed Salmon & Vegetables

Serves 2

Ingredients

2 medium courgettes, sliced thinly

½ pint mushrooms, sliced

2 tsp olive oil

4 tsp water
2 boneless, skinless salmon fillets, no more than 1 ¼ “ thick

½ clove garlic, diced

2 dashes salt & pepper

Instructions

Preheat oven to 200C (450F).

Toss vegetables with olive oil. Tear two sheets of parchment paper and fold in half. Open the sheets and place half of the vegetables onto each sheet on one side of the fold.

Add 2 teaspoons of water and place a fillet on top. Top with garlic, salt, and pepper.

Fold the other half of each sheet over the fish, and tightly crimp the edges.

Put packets flat on a baking sheet and bake for 10-15 minutes.

Remove from oven and check to ensure fish flakes easily with a fork (be careful the steam is hot).

Open each pack and place onto plates.

Serve & enjoy!

Tip: You can mix up the vegetables or herbs, following your elimination diet protocol.

References:

https://www.precisionnutrition.com/elimination-diet

http://www.dietvsdisease.org/11-warning-signs-you-have-a-food-intolerance/

Photo by Duminda Perera on Unsplash

Is My Poo Normal?

Yes, I’m serious! (And don’t you sometimes wonder anyway?)

You already know that your poo can reflect your physical, and sometimes even emotional, health.

You may get constipation or have diarrhoea when you eat something that “doesn’t agree with you,” or when you’re super-nervous about something. This is common in conditions such as CFS/ME.

And what about fibre and water? If you’re not getting enough, it’ll probably show in your bowel movements.

What about the all-important gut microbes? If they’re not happy, it’ll probably show in your bowel movements.

Here’s a trivia question for you:

Did you know there is an “official” standard for poo? I mean a university-created chart! One that is used to help diagnose conditions like irritable bowel syndrome (IBS)?

Meet the Bristol Stool Scale

The Bristol Stool Scale was created at the prestigious University of Bristol in the UK back in 1997.

You can see the chart here.

LINK: https://en.wikipedia.org/wiki/Bristol_stool_scale

The scale breaks down type of poo into seven different categories ranging from type 1 which is very constipated, to type 7 which is diarrhoea:

1 – Separate hard lumps (very constipated).

2 – Lumpy and sausage-like (slightly constipated).

3 – Sausage shaped with cracks in the surface (normal)

4 – Smooth, soft sausage (normal).

5 – Soft blobs with clear-cut edges (lacking fibre).

6 – Mushy consistency with ragged edges (inflammation).

7 – Liquid consistency with no solid pieces (inflammation).

Other “poo” factors to consider

You probably guessed that the shapes described in the Bristol Stool Scale are not the only thing to consider for poo health.

Think about how often you go. At least once per day, up to 3 times per day is pretty good. Less than one, or more than three can mean there is something going on.

What about how hard you have to try to go? You want it to be as effortless as possible.

And the colour? It should be brown from the bile that you need to break down the fats you ingest.

And if it’s green after a day of massive veggies, or red after that large glass of beet juice, you’re just fine.

But if you see an abnormal colour, like red or even black, that you can’t explain based on what you ate or drank in the last day or two, you probably want to get that checked out.

What do you do when you have “imperfect” poo?

Well, the first thing to consider is how imperfect it is, and how often it is like that? Once in a while, things aren’t going to be perfect, and that’s A-OK.

If you know you need to get more fibre or water, then try increasing that.

If you haven’t had enough probiotic foods, then try getting more of them.

If you’re super-stressed, then try deep breathing, meditating, or having a warm bath.

Oh, and don’t forget the two most basic pieces of nutrition advice:

First, eat a variety of nutrient-dense, minimally processed foods, including a lot of fruits & veggies (and their “fibrous” skins, wherever possible). The fibre in these is not only helpful for pushing food through your gut, but they also feed those millions of amazing helpful critters that live there (your friendly gut microbes.)

The second piece of advice is to eat slowly, and mindfully, chewing thoroughly.

These are good habits for anyone and everyone, even when you have perfect poo!

Of course, long-term issues might require a more thorough review with a qualified health care practitioner. Don’t suffer from poo issues for too long before seeking help.

Contact Kate for a free 15 minute consultation.

Recipe (dairy-free probiotic): Super-Simple Coconut Milk Yoghurt

Serves 6

2 cans full-fat coconut milk

2 probiotic capsules,

Open the probiotic capsules and empty contents into the blender. Blend with coconut milk.
Transfer to a sanitized glass jar (make sure it’s not still hot – you don’t want those probiotics to die).
Store it in a warm place for 24-48 hours. If it’s not thick enough for you, you can let it ferment for another 24 hours.
Add your favourite yogurt toppings, and store the rest for up to a week in the fridge.

Serve & enjoy!

Tip: Fermenting food is not an exact science. If this doesn’t work out as you’d like it to, try different brands of coconut milk and/or probiotics.

References:

https://en.wikipedia.org/wiki/Bristol_stool_scale

http://www.precisionnutrition.com/poop-health

Photo by Suhyeon Choi on Unsplash

What is Adrenal Fatigue?

Stressed? Tired? Craving sugar? Can’t sleep?

All of these can be related to the constant stress we feel in our lives. We know that stress can have a huge impact on our health and wellness. And, since your adrenal glands produce stress hormones, adrenal fatigue (or “HPA Axis Dysregulation,”) is a popular theme lately.

Your adrenal glands look like walnuts that live on top of both of your kidneys. These important glands produce many hormones, including stress hormones.

What happens when they become “overworked?”

You’ve heard of “adrenaline junkies,” right?

Adrenaline and cortisol are the stress hormones that give you the commonly known adrenaline rush; when you’re totally alert and living in the moment. This feeling is known as your body’s “fight or flight” response.

Some people (perhaps you?) just love that intense feeling.

The release of hormones in the fight or flight response is your body’s normal reaction to stress. Stress can sometimes be positive, like when it helps you swerve and prevent a crash.

After a short time, the flight or flight response dissipates, your body goes back to normal, and all is good.

But what would happen if you felt constant stress? Like all day, every day? Like “chronic” stress?

It wouldn’t feel like an awesome (once-in-a-while) “rush,” any more would it?

And what do you think happens to your poor adrenal glands when they’re constantly working?

They’d get fatigued, right?

Do I have adrenal fatigue?

When your adrenal glands start getting tired of secreting stress hormones day in and out, you can start getting other symptoms.

Symptoms like chronic fatigue, difficulty sleeping, mood swings, weight loss or gain, joint pain, sugar cravings, even frequent infections like colds and the flu are signs that your adrenals are overworked.

First off, I have to tell you that there aren’t medically accepted blood tests for adrenal fatigue. In fact, it’s not recognized by most medical professionals until the point when your adrenals are so fatigued they almost stop working. At that point, the official diagnoses of “Adrenal Insufficiency” or “Addison’s Disease” may apply.

However, if you do have symptoms, you should see your doctor to rule out other conditions. He or she may even be open to discussing adrenal fatigue, or at the very least, wellness strategies that can help to reduce your stress (and symptoms).

If you think you have adrenal fatigue, contact Kate and book a free 15 minute fatigue breakthrough call to discuss your options.

What do I do if I have these symptoms?

There are many actions you can take to reduce your stress and improve your health and energy levels.

Ideally, if you think stress is starting to burn you out, stress reduction is key. There are tons of ideas how you can reduce your stress. My favourites are meditation, walking in nature, more sleep, or taking an Epsom salt bath.

Of course, I also recommend reducing your sugar and processed food intake and eating more fruits and vegetables. Better nutrition can only help your body. So go ahead and do it.

Conclusion

Your adrenal glands produce hormones in response to stress. After long-term daily stress, they may get tired.

Adrenal fatigue is a controversial disease that doesn’t have a true diagnostic test, nor specific telltale symptoms.

The most important thing you can do is to get tested to rule out other potential conditions. You can also try stress reduction techniques like meditation, walks in nature, more sleep, or even a lovely Epsom salt bath.

Recipe (Stress-reducing bath salt): Lavender Bath Salts

Per bath

1 cup (around 300g) Epsom salts

3 drops lavender essential oil

As you’re running your warm bath water, add ingredients to the tub. Mix until dissolved

Enjoy your stress-reducing bath!

Tip: You can add a tablespoon of dried lavender flowers.

References:

https://www.thepaleomom.com/adrenal-fatigue-pt-1/

Is Adrenal Fatigue Actually Real? A Sales-Free Look at Symptoms and Treatment

Photo by Abbie Bernet on Unsplash

How Stress Messes With Your Health

We all have some level of stress, right?

It may be temporary (acute), or long-term (chronic).

Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be life-saving.

Then, when the “threat” (a.k.a. “stressor”) is gone, the reaction subsides, and all is well.

It’s the chronic stress that’s a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health.

Stress (and stress hormones) can have a huge impact on your health.

Let’s dive into the “stress mess.”

Stress Mess #1 – Immunity

Did you notice that you get sick more often when you’re stressed? Maybe you get colds, cold sores, or even the flu more frequently when you are stressed?

Well, that’s because stress hormones affect the chemical messengers (cytokines) secreted by immune cells consequently, they are less able to do their jobs effectively.

Stress Mess #2 – Leaky Gut

Stress can contribute to leaky gut, otherwise known as “intestinal permeability.” These “leaks” can then allow partially digested food, bacteria or other things to be absorbed into your body.

The stress hormone cortisol can open up tiny holes by loosening the grip your digestive cells have to each other.

Picture this: Have you ever played “red rover?” It’s where a row of children hold hands while one runs at them to try to break through. Think of those hands as the junctions between cells. When they get loose, they allow things to get in that should be passing right though. Cortisol (produced in excess in chronic stress) is a strong player in red rover!

Stress Mess #3 – Sleep Disruption

Stress and sleep go hand-in-hand, wouldn’t you agree? It’s often difficult to sleep when you have very important (and stressful) things on your mind.

And when you don’t get enough sleep, it affects your energy level, memory, ability to think, and mood.

More and more research is showing just how important sleep is for your health. Not enough sleep (and too much stress) aren’t doing you any favours.

To learn more about nutrition and lifestyle for reducing stress, contact Kate for a free 15 minute discovery call.

Stress-Busting Tips

Reducing stressors in your life is an obvious first step.

Can you:

Put less pressure on yourself?
Ask for help?
Say “no”?
Delegate to someone else?
Finally, make that decision?

No matter how hard you try, you won’t eliminate stress altogether. So, here are a few things you can try to help reduce its effect on you:

Deep breathing
Meditation
Walk in nature
Unplug (read a book, take a bath)
Exercise (yoga, tai chi, etc.)
Connect with loved ones

Conclusion

Stress is a huge and often underappreciated factor in our health. It can impact your physical body much more than you might realise.

Stress has been shown to affect your immune system, digestion and sleep.

There are things you can do to both reduce stressors and also to improve your response to it.

You can ditch that stress mess!

Recipe (relaxing chamomile): Chamomile Peach Iced Tea

Serves 1

Ingredients

1 cup steeped chamomile tea, cooled

1 peach, diced

Instructions

Place both ingredients into a blender and blend until smooth. Add ice if desired.

Serve & enjoy!

Tip: You can use fresh or frozen peaches.

References:

https://nccih.nih.gov/health/stress

https://www.thepaleomom.com/stress-undermines-health/

http://www.precisionnutrition.com/good-stress-bad-stress

https://www.thepaleomom.com/managing-stress/

Photo by Elisa Ventur on Unsplash

How to Get Enough Vitamin D

When we think of “vitamins,” we know they’re super-important for health.

But vitamin D is special.

It’s difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency, especially in people with CFS.

So, let’s talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.

Why is vitamin D important, and how much do we need?

Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones. Vitamin D helps to moderate the immune system, which is often low in people with ME/CFS. It can also help with cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.

Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The “official” minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health.

To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.

How can I get enough vitamin D from the sun?

Your skin makes vitamin D when it’s exposed to the sun; that’s why it’s referred to as the “sunshine vitamin.”How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 20 minutes of sun exposure between 10:00 a.m. – 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week. Of course, we should always avoid sunburns and of course in some locations (and seasons of the year) it’s not easy to get sun exposure.

So, how can we get enough vitamin D in other ways?

How can I get enough vitamin D from food?

Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they’re exposed to the sun.

Some foods are “fortified” (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course).Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.

If you want to learn more about how to get enough vitamin D from foods and supplements, contact Kate by visiting her contact page and sending a message or having a free 15 minute phone call.

How can I get enough vitamin D from supplements?

It’s easy enough to just “pop a pill” or take some cod liver oil (which also contains vitamin A). Either of these can ensure that you get the minimum amount of vitamin D, plus a bit extra.

But before you take vitamin D containing supplements, make sure you check that it won’t interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys.

The best thing, if you’re concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care.

Conclusion

In conclusion, vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D. There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.

I’ve given you some ideas how you can get the minimum 400-600 IU or vitamin D daily.

If you’re concerned, it’s best to request a blood test that tests your vitamin D levels to be sure what’s right for you. Always take supplements as directed.

Recipe (vitamin D): Super-Simple Grilled Salmon

Serves 4

4 wild salmon fillets

1 bunch asparagus

1/4 tsp sea salt

1/4 black pepper

1/4 tsp dried parsley

1/4 tsp. dried dill

4 tbsp olive oil

Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.

Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.

Broil for 8-10 minutes until fish flakes easily with a fork.

Serve & enjoy!

Tip: Serve with a side of rice or quinoa.

References:

http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/

http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

http://www.precisionnutrition.com/all-about-vitamin-d

https://authoritynutrition.com/vitamin-d-101/

http://neurotrition.ca/blog/brain-food-essentials-sardines

Photo by micheile dot com on Unsplash

Do I need to take Digestive Enzymes?

Not everyone should be taking digestive enzyme supplements; and not all of them are created equal.

As a practitioner, I find that many people with digestive issues want to jump straight into using a supplement. And many times I would rather try other strategies first. Not to mention, that some supplements can be harmful if used inappropriately.

So, let’s dive into a few of the common digestive enzymes, what they do, and who should NOT take them.

What are digestive enzymes?

Technically, “enzymes” are compounds that help critical biochemical reactions to happen in your body. These reactions can be anything, from making neurotransmitters like serotonin, to burning food for energy, to breaking down food we eat into smaller pieces that our guts can absorb.

Oh, and they all end with “ase”.

As I just hinted, “digestive enzymes” are specifically those enzymes we use for digestion. They’re enzymes that our digestive system naturally makes and secretes when we eat.

Now, all of the “macronutrients” we eat (carbs, protein & fat) need to be broken down into their individual (smaller) parts so that we can properly absorb and digest them. They’re just too big otherwise, and if we don’t absorb them properly, we can get symptoms of fatigue, malnutrition, digestive distress, tummy pains or a host of other symptoms.

It is these individual (smaller) parts that our body amazingly rearranges and uses to create other larger molecules that our body needs.

The most common digestive enzymes you’ll see on product labels are:

Amylase – Helps to break down starch into its sugars.
alpha-Galactosidase – Helps to break down specific “fermentable carbohydrates” into its sugars.
Lactase – Helps to break down lactose into its sugars.
Protease – Helps to break down protein into its amino acids.
Bromelain and/or Papain – Help to break down protein into its amino acids.
Lipase – Helps to break down fats into its lipids.

Who should consider taking digestive enzymes?

I would always recommend that you see a qualified health care practitioner for an expert opinion on whether your issues can be related to digestion, and which, if any, supplements can help you.

Many people with ME/CFS have low levels of digestive enzymes and struggle to break down their meals. This can lead to malnutrition and further fatigue.

Also people who have had their gall bladder removed do not produce as much bile which emulsifies and absorbs fat. Therefore they are in constant pain after eating meals containing fat. They may need to take a digestive enzyme containing lipase to help to break down fat.

In general, the most common digestive symptoms that enzymes *may* help with are bloating, cramping, and/or diarrhoea. Particularly if it happens after eating certain foods (think lactose-intolerance symptoms after eating dairy).

One reason for these symptoms can be that food particles are not broken down properly, and the larger pieces travel further down the digestive tract to the microbiota where those little critters start breaking them down themselves. And this is definitely troublesome for certain people.

Don’t get me wrong, a healthy gut microbiota is absolutely essential for good health. And more and more research is showing just how it can affect not only our digestion, but also our immune system, and even our mood.

If you suspect you have poor digestion and low levels of digestive emails, contact Nutritional Therapist Kate to arrange a free 15 minute phone consultation.

What do I need to know? – Medical conditions

Of course, you should read the label of any products you take, and take them as directed, especially if they’re not specifically recommended for you by your health care practitioner who knows your history.

Here are two critical things to be aware of:

1 – Digestive enzymes that break down carbohydrates into sugars are not recommended for diabetics, or pregnant/breastfeeding women.

This is because taking them breaks down more carbohydrates into sugars than your body normally would; so, anyone at risk of blood sugar issues should take caution.

2 – When it comes to enzymes that break down proteins into amino acids, there are a few people who should avoid them because of potential interactions. That is if you have an ulcer, or are taking blood-thinners or anti-inflammatories, or if you’re having surgery.

The reason is because the digestive enzymes that break down protein are thought to cause or worsen ulcers, as well as have the ability to “thin” the blood and prevent normal clotting.

What do I need to know? – Possible side effect

Using digestive enzyme supplements for a prolonged period of time may well justify an appointment with a knowledgeable practitioner. There may be strategies other than daily supplementation that can serve you better.

If you find that your symptoms get worse, or even if they don’t get better, you should probably stop using them.
Allergies are always a possibility, so if you know or suspect you’re allergic, then you should avoid them.

And, as always, keep supplements away from children.

Before considering a digestive enzyme supplement

You shouldn’t just jump to supplementing with digestive enzymes without a proper diagnosis, or trying a few strategies first.

My first recommendation for digestive distress would be to relax more, eat slower, and chew more thoroughly. This helps to break down food and can put less stress on your digestive tract.

The second step would be to try eliminating certain troublesome foods from your diet (dairy & gluten, for example) and see if that helps.

Conclusion

In conclusion, while many supplements are safe products, they’re not all for everyone.

I recommend that you:

Read your labels carefully (who should take them, how to take them, when to stop taking them).
If you have a medical condition or are taking medications speak with your doctor or pharmacist.
If you want expert advice on whether a specific supplement is for you, speak with a qualified health care practitioner.

Recipe: Tropical (digestive) smoothie with foods containing bromelain & papain

Serves 1

Pineapple, 1 cup diced

Papaya, 1 cup diced

1 banana, chopped

1 cup coconut milk

Put all ingredients into the blender and blend. Add ice if desired.

Serve & enjoy!

Tip: The levels of enzymes in whole pineapple and papaya aren’t as concentrated as taking them in a supplement; so if you’re not allergic to these delicious fruits, you can try this smoothie.

References:

Digestive Enzyme Supplements: Splitting Fact From Fiction

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=514&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=516&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=196&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=508&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=515&lang=eng

Natural Medicines Database, Bromelain, Papain, Retrieved January 21, 2017 from https://naturalmedicines.therapeuticresearch.com

Photo by Angel Sinigersky on Unsplash

Overnight Oats Recipe

Overnight oats are all the rage at the moment for busy and health conscious people. If you start work at 8am and don’t have time to cook porridge or make scrambled eggs.

This delicious overnight oats recipe is a great idea if you are in a rush in the morning and don’t have time to make breakfast. You can leave it to soak overnight so it’s ready to eat in the morning. You can even take it to work in a glass container and eat it at your desk!

Also if you have chronic fatigue (ME/CFS) and have limited energy during day, you can make it in advance at a time when your energy is high and store it in the fridge ready to eat.

This recipe was inspired by one of my nutrition clients who is a chef. He wasn’t keen on making porridge which I recommended, so instead he had overnight oats!

The overnight oats are packed with omega 3 in the chia seeds/flaxseeds, antioxidants in the blueberries and fibre to keep you feeling full for longer!

I love this recipe and make it a couple of times a week.

Serves 1

Ingredients

50g blueberries (fresh or frozen)

50g porridge oats (gluten-free)

150ml almond milk

1 teaspoon chia seeds or flaxseeds

1 teaspoon pumpkin seeds

2 teaspoons cashew nuts

½ teaspoon cinnamon

Instructions

The night before, weight out the oats in a glass container with a lid.
Add the chia seeds/flaxseeds, pumpkin seeds, cashew nuts and cinnamon.
Now pour in the almond milk.
Leave overnight to soak in the fridge.
The next morning pour in extra liquid if necessary, and add the blueberries on top.
Either eat immediately, or if you’re in a rush seal with the lid and take with you to eat a work. Enjoy!

For more healthy recipes click here!

Photo by micheile dot com on Unsplash

3 Ways to Avoid Overeating at Christmas

Sometimes those Christmas feasts are just amazing.

And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance.

It is way too easy (and common) to indulge on those days.

But it doesn’t always stop there.

Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.

Here are 3 ways to avoid overeating at Christmas.

(Psst, turn these into habits and ditch the willpower!)

Tip #1: Start with some water

When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (…just sayin’).

Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.

Win-win!

For more advice on how to avoid overindulging at Christmas and for weight loss, contact Nutritionist Kate.

Tip #2: Try eating “mindfully”

You’ve heard of mindfulness but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful. Notice and appreciate the smell, taste and texture. Breathe.

This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

Tip #3: Start with the salad

You may be yearning for that rich, creamy main dish.

But don’t start there.

(Don’t worry, you can have some…just after you’ve eaten your salad).

Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fibre and water.

Fibre and water are known to help fill you up and make you feel fuller. They’re “satiating”.

And these secret weapons are great to have on your side when you’re about to indulge in a large meal.

Summary:

Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

If you’re not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

Slices of lemon & ginger
Slices of strawberries & orange
Slices of apple & a cinnamon stick
Chopped pineapple & mango
Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They’re already washed and cut and will help keep your water colder longer.

References:

https://authoritynutrition.com/7-health-benefits-of-water/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

Photo by krakenimages on Unsplash

Could My Symptoms Be a Food Intolerance?

Food intolerances or “sensitivities” can affect you in so many ways.

And they’re a lot more common than most people think. People which chronic fatigue syndrome (ME/CFS) can often have leaky gut and food intolerances to foods they eat regularly which are contributing to their long-term fatigue.

I’m not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening. If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.

What I’m talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.

This is what makes them so tricky to identify.

Could my my symptoms be a food intolerance?

Symptoms of food intolerances

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or coeliac disease. These can cause stomach pain, gas, bloating, and/or diarrhoea; symptoms can start immediately after eating lactose or gluten.

On the other hand, other more insidious symptoms may not be linked to foods in an obvious way.

Symptoms like:

Chronic fatigue
Chronic muscle or joint pain

Sweating, or increased heart rate or blood pressure

Headaches or migraines

Exhaustion after a good night’s sleep

Autoimmune conditions like Hashimoto’s or rheumatoid arthritis

Rashes or eczema

Inability to concentrate or feeling like your brain is “foggy”

Shortness of breath

If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. And these can affect any (or all) parts of the body, not just your gastrointestinal system.

If you suspect you have a food intolerance and are interested in further testing and specialist help, contact Kate to book an appointment.

How to prevent these intolerances

The main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them.

I know, I know…this sounds so simple, and yet it can be SO HARD.

The best way to identify your food/drink triggers is to eliminate them.

Yup, get rid of those offending foods/drinks. All traces of them, for three full weeks and monitor your symptoms.

If things get better, then you need to decide whether it’s worth it to stop ingesting them, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.

Start Here: Two common food intolerances

Here are two of the most common triggers of food intolerances:

Lactose (in dairy – eliminate altogether, or look for a “lactose-free” label – try nut or coconut milk instead).

Gluten (in wheat, rye, and other common grains – look for a “gluten-free” label – try gluten-free grains like rice, quinoa & gluten-free oats).

This is by no means a complete list, but it’s a good place to start because lactose intolerance is thought to affect up to 75% of people, while “non-coeliac gluten sensitivity” can affect up to 13% of people.

So, if you can eliminate all traces of lactose and gluten for three weeks, it can confirm whether either or both of these, are a source of your symptoms.

Yes, dairy and grains are a part of many government-recommended food guidelines, but you absolutely can get all of the nutrients you need if you focus on replacing them with nutrient-dense foods.

A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends.

And, as mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas.

You might be surprised what links you can find if you track your food and symptoms well!

IMPORTANT NOTE: When you eliminate something, you need to make sure it’s not hiding in other foods, or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you’d never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce, and lactose can even be found in some medications or supplements?

When in doubt you HAVE to ask the server in a restaurant about hidden ingredients, read labels, and consider cooking from scratch.

What if it doesn’t work?

If eliminating these two common food intolerances doesn’t work, then you can go one step further to eliminate all dairy (even lactose-free) and all grains (even gluten-free) for three weeks.

Furthermore you may need to see a qualified Nutritional Therapist for help, and that’s OK. I don’t want you to continue suffering if you don’t need to! You can contact me for further help!

Recipe (dairy-free milk): Homemade Nut/Seed Milk

Makes 3 cups

Ingredients

½ cup raw nuts/seeds (almonds, walnuts, pecans, pumpkin seeds, or sesame seeds)

2 cups water

¼ teaspoon vanilla extract (optional)

Instructions

Soak nuts/seeds for about 8 hours (optional, but recommended).
Dump soaking water & rinse nuts/seeds.
Add soaked nuts/seeds and 2 cups water to a high-speed blender and blend on high for about one minute until very smooth.
Strain through a small mesh sieve with 2 layers of cheesecloth. Squeeze if necessary.

Serve & enjoy!

Tip: You can double the recipe and store the milk in an airtight container in the fridge for up to 7 days.

References:

http://www.dietvsdisease.org/11-warning-signs-you-have-a-food-intolerance/

https://authoritynutrition.com/lactose-intolerance-101/

https://authoritynutrition.com/signs-you-are-gluten-intolerant/

http://www.precisionnutrition.com/food-sensitivities-health-infographic

Photo by Monika Grabkowska on Unsplash

Category Archive Blog

Mindfulness for Mood

Mindfulness for Gut Health

Conclusion

Recipe: Relaxing Herbal Teas

Pros of elimination diets

Cons of elimination diets

Conclusion

Recipe (Elimination diet friendly): Steamed Salmon & Vegetables

Meet the Bristol Stool Scale

Other “poo” factors to consider

What do you do when you have “imperfect” poo?

Recipe (dairy-free probiotic): Super-Simple Coconut Milk Yoghurt

What happens when they become “overworked?”

Do I have adrenal fatigue?

What do I do if I have these symptoms?

Conclusion

Recipe (Stress-reducing bath salt): Lavender Bath Salts

Stress Mess #1 – Immunity

Stress Mess #2 – Leaky Gut

Stress Mess #3 – Sleep Disruption

Stress-Busting Tips

Conclusion

Recipe (relaxing chamomile): Chamomile Peach Iced Tea

Why is vitamin D important, and how much do we need?

How can I get enough vitamin D from the sun?

How can I get enough vitamin D from food?

How can I get enough vitamin D from supplements?

Conclusion

Recipe (vitamin D): Super-Simple Grilled Salmon

What are digestive enzymes?

Who should consider taking digestive enzymes?

What do I need to know? – Medical conditions

What do I need to know? – Possible side effect

Conclusion

Recipe: Tropical (digestive) smoothie with foods containing bromelain & papain

Tip #1: Start with some water

Tip #2: Try eating “mindfully”

Tip #3: Start with the salad

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

Symptoms of food intolerances

How to prevent these intolerances

Start Here: Two common food intolerances

What if it doesn’t work?

Recipe (dairy-free milk): Homemade Nut/Seed Milk

Categories