cavennutrition
Wondering how to beat the winter blahs? Find out on CTV Morning Live!
Beating the Winter Blues
This -36 Degree weather is a bit much, right?!
Learn simple techniques to boost your mood in these chilly winter months through proper food choices and lifestyle habits!
This morning on CTV we discussed:
1) Good Mood Foods/Bad Mood Foods
– Whole foods will make you happy vs. processed foods are sad foods!
2) Importance of Gut Health for Mood
– Did you know that we produce more neurotransmitters in our gut than in our brain?
3) Key supplements to Beat the Blues and give you Energy
4) Benefits of getting out there and Exercising!
Watch it here! http://ottawa.ctvnews.ca/video?clipId=555357&binId=1.1164511&playlistPageNum=1
We’ve all heard of emotional eating, eating as a result of how one feels.
But today we’re going to flip things around and talk about what food does to the mood!
Food affects the body’s metabolism, hormones and neurotransmitters (mood chemicals that are produced in the brain), and these in turn influence our emotions, concentration and energy.
Low levels of vitamins, minerals and essential fatty acids can affect mental health, with some symptoms associated with particular nutritional deficiencies. For example, links have been demonstrated between low levels of certain B-vitamins and symptoms of schizophrenia, low levels of the mineral zinc and eating disorders, and low levels of omega-3 oils and depression.
Key supplements:
- Vitamin D – the happy vitamin!
- Omega 3s – try Genuine Health’s Omega Joy for mood balance and increased cognitive function!
- B Vitamins – get more energy!
- MultiVitamin/Mineral – provides all the necessary cofactors for a happy mood!
- Probiotics – keep your gut and immune system strong!
- Quality Protein (amino acids) – to aid in neurotransmitter production!
TIP #1- as a general rule, opt for whole foods that are rich in protein, complex carbohydrates, healthy fats, vitamins and minerals – all the ingredients you need for making neurotransmitters. Focusing on such foods will help limit your intake of calorie-dense sugary and starchy processed foods that offer little or no nutritional value. If you exercise and need extra carbs for energy, eat more fruit and carb-dense vegetables.
TIP #2- eat a protein-rich breakfast, such as eggs with whole-grain toast or fresh fruit. Skipping breakfast or eating a bagel on the run wreaks havoc on your blood sugar and leaves you more sensitive to stress. The protein in eggs quickly stabilizes your blood sugar and provides amino acids for your neurotransmitters.
TIP #3 –eat regular meals and make sure each includes some high-quality protein. Doing so keeps your blood sugar stable and also gives you the building blocks you need for making neurotransmitters.
Here’s a recipe for a smoothie to try!
Glorious Green Smoothie
Serves 1
Ingredients:
1 cup frozen organic berries
1 ½ cups water
2 cups fresh Spinach or Kale
1 tbsp Coconut oil
1 scoop vegan vanilla protein ( We love the Genuine Health Brand of Fermented Vegan Vanilla Protein)
½ banana (optional)
Directions:
1. Simply combine ingredients in a high speed blender, and blend until smooth. Enjoy as a nutritious breakfast or quick snack on the go! Add a scoop of vegan protein or hemp hearts to make a complete satisfying meal!
Christmas Baking Sweetener Alternatives and Sugar 101 on CTV Morning LIVE!
Better Sweeteners for your Christmas
A diet high in sugar can lead to numerous health conditions such as Type 2 diabetes, obesity, heart disease and hyperactivity. When you want to add a little sweetness to your life there are better options out there and some to stay away from.
Sweeteners to Avoid:
1. White/cane sugar- made from the sugar cane plant, over 99% of the nutrients are lost during processing leaving just empty calories.
2. High fructose corn syrup (HFCS)/corn sugar/glucose-fructose- HFCS is made from corn where some of its glucose is turned into fructose for the desired sweet taste. It is found in most commercial and processed foods. HFCS has been linked to diabetes, obesity, and is extremely addictive.
3. Aspartame- an artificial sweetener which is metabolized into methyl alcohol and formaldehyde in the human body and has been reported to cause headaches, dizziness, blindness, and seizures, among other symptoms. It may be found in diet sodas, candies, gum, and toothpaste.
4. Other Artificial Sweeteners (Acesulfame potassium (Ace-K), Sucralose)- Artificial sweeteners are commonly used as calorie free sugar substitutes. The research is inconclusive on whether or not there are negative effects with normal use. I don’t know about you but I don’t want to wait around for scientists to determine if they are safe or not when there are lots of healthier sweeteners out there.
Better Choices for Sweeteners:
1. Stevia- a natural, calorie sweetener made from the stevia herb. Stevia can be purchased in a powder or concentrated liquid form.
2. Xylitol- a natural sugar alcohol which is calorie free. Found in natural chewing gums as studies have shown it may help with tooth decay. *Note- Xylitol is poisonous to dogs so keep away from pets.
3. Coconut sugar- made from coconuts, this sugar has a very low glycemic index rating. It has a delicious flavour similar to brown sugar and is great in recipes.
4. Sucanat- a non refined cane sugar, it is made from dried cane juice using minimal processing, therefore it still contains most of the nutrients found in sugar cane
5. Blackstrap Molasses- is a by-product of processing sugar cane into refined sugar. During the processing of sugar cane, all of the nutrients are removed from the refined sugar and left in the molasses; therefore, it is a source of calcium, magnesium, potassium and iron. Always choose organic molasses to avoid the chemicals commonly used in cane sugar processing.
6. Honey- made by bees using the nectar from flowers. Honey has antimicrobial actions and can help you fight off a cold. There are numerous local farmers that make honey so make sure your honey is from the Ottawa area.
7. Maple Syrup- Not Aunt Jemima but REAL maple syrup supplies essential nutrients such as thiamine, manganese and zinc. The Ottawa Valley is the maple syrup capital of Canada and it is maple syrup season around March-April so get out there and get some fresh, real syrup!
Note: Sugar is still sugar, so if you are diabetic or have been advised to limit your sugar intake, please use moderation and common sense when using any sweeteners.
Watch it here: http://ottawa.ctvnews.ca/video?clipId=515435&binId=1.1487308&playlistPageNum=1
