We all know that calcium is an essential mineral that is used by the body to build and maintain healthy bones and teeth.  But did you know that calcium is also used for blood clotting, nerve conduction, muscle contraction, regulation of enzymes and cell membrane function?  That is one useful mineral!

Figs are a vegan source of calcium

If we aren’t consuming enough calcium in our diet, our body will take the calcium it needs from our bones – leading to osteomalacia (softening of the bones) and, along with other factors, to osteoporosis.  If children don’t consume adequate calcium they will not have healthy bone mineralization which can lead to rickets and lifelong low bone mineral density.

Calcium and a vegan diet

One of the concerns people express when they learn I’m raising my children as vegetarians is “how are they getting calcium if they aren’t drinking milk?”.  It’s impressive how well the dairy industry has marketed milk as the only dietary source of calcium!  But there are many plant-based sources of calcium – and it’s not hard to reach your daily calcium needs by eating these common (and delicious!) foods – usually just 2-4 servings a day is more than enough.

Daily Recommended Allowance of Calcium 

40 Vegan Sources of Calcium

Vegetables (per cup)

Kale is a vegan source of calcium

Bok choy (cooked) – 330 mg
Kale – 180mg
Bean sprouts – 320 mg
Spinach (cooked) – 250 mg
Collard greens (cooked) – 260 mg
Mustard greens (cooked) – 100 mg
Turnip greens (cooked) – 200 mg
Swiss chard (cooked) – 100 mg
Seaweed (Wakame) – 120mg
Okra – 130 mg
Broccoli – 45 mg
Fennel – 45 mg
Artichoke – 55 mg
Celery – 40 mg
Leeks – 55 mg

Nuts, nut butters and seeds

Almonds (1/4 cup) – 95 mg
Brazil nuts (1/4 cup) – 55 mg
Hazelnuts (1/4 cup) – 55 mg
Almond butter (1 tbsp) – 43 mg
Sesame seeds (1 tbsp) – 63 mg
Tahini (1 tbsp) – 65 mg

Grains

Cereals (calcium fortified, ½ cup) – 250 to 500 mg
Amaranth (cooked, ½ cup) – 135 mg
Brown rice (cooked, 1 cup) – 50 mg
Quinoa (cooked, 1 cup) – 80 mg

Legumes and beans

Chickpeas (cooked, 1 cup) – 80 mg
Pinto beans (cooked, 1 cup) – 75 mg
Soy beans (cooked, 1 cup) – 200 mg
Tofu (soft or firm, 4 oz) – 120 – 400mg
Tempeh (1 cup) – 150 mg
Navy beans (1 cup) – 110 mg
White beans (cooked, 1 cup) – 140 mg

Fruit (per cup)

Figs (dried) – 300 mg
Apricots (dried) – 75mg
Kiwi – 60mg
Rhubarb (cooked) – 350 mg
Orange – 70 mg
Prunes – 75 mg
Blackberries – 40 mg

Miscellaneous

Blackstrap molasses (1 tbsp) – 135 mg

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

References:

Health Canada.  Vitamin D and Calcium: Updated Dietary Reference Intakes. http://www.hc-sc.gc.ca/fn-an/nutrition/vitamin/vita-d-eng.php.  Accessed January 31, 2012

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Eggs are a common food allergy

Food allergy testing is one of the tools Naturopathic Doctors use to assess health in our patients.  In Naturopathic Medicine our goal is to find the cause of symptoms of illness and disease.  In some people the cause is the food we eat, and a sensitivity or allergy to those foods.  In this article I will answer some of the most common questions people have regarding food allergy testing.

I would know if I had food allergies or intolerances, right?

Not necessarily.  Although you are likely to know if you have an anaphylactic allergy to peanuts or eggs, you may not know if you have a less severe food allergy or intolerance.

What are the symptoms of food allergies and intolerances?

Food allergies and sensitivities can have an incredibly wide range of symptoms including:

Almonds and other nuts can cause food allergies

How can food intolerances cause such a range of symptoms?

The majority of our immune system is found in our digestive tract.  When a food we have an allergy or intolerance to is eaten the immune system makes and releases powerful chemical agents – such as histamines, cytokines, lymphokines, and interferons.  These hormone-like substances dramatically influence our cellular physiology producing diverse effects on the digestive, endocrine, immune and nervous system.

Deficiencies in digestive enzymes (hydrochloric acid or pancreatic enzymes) are also significant contributors to food intolerances.  When proteins (the most common allergens) are not fully digested into individual amino acids, or smaller dipeptides, they retain their full allergic potential.  These incompletely digested proteins are more likely to cause a heightened immune response and a resulting allergic reaction.

What is the difference between a food allergy and a food intolerance?

True food allergies cause atopic hypersensitivity reactions including airway closure, thoat swelling, tongue swelling, hives and other severe symptoms leading to anaphylaxis and can be life-threatening.  They often begin during childhood and may be present for life.

Food intolerances or sensitivities do not often cause these severe symptoms but cause other non-specific or generalized symptoms (as outlined above).  Food intolerances are often the root cause of complex symptom pictures that are not readily diagnosed by conventional methods of testing.  Food intolerances can develop at any age and may or may not be present for life.

How are food allergies or intolerances tested for?

There are several methods of testing for food sensitivities/ intolerances.

 1.    Elimination Diet

Often the first method of determining the presence of food intolerances.  A hypoallergenic, anti-inflammatory diet is consumed for a set period of time (usually 6 weeks).  All the most common allergenic foods are eliminated and the patient self-monitors for improvements in symptoms.  Foods are re-introduced one at a time after the initial period of restriction.  If symptoms arise on reintroducing the food then a food intolerance is suspected.

Advantages: Promotes a general sense of well-being, high level of patient involvement in their health.

Disadvantages: Does not eliminate all potential sources of intolerance.  Requires compliance with a restricted diet for a period of time.  Can be expensive (the cost of egg-free, gluten-free, dairy-free, organic food adds up quickly).

2.    Electrodermal Food Allergy Testing

A machine is held by the patient and the electrical frequencies of food are tested against the body’s reaction to those foods (the brain interprets the electrical signal and elicits a skin resistance response which is read by the machine).

Advantages: Painless.  Children can be tested easily.   A clear outline of food intolerances and the severity of intolerances is given.  Foods do not have to have been consumed recently for valid results (although accuracy is increased if they have been consumed recently or are consumed frequently).

Disadvantages: Moderately expensive.  Some practitioners do not accept the validity of the testing method.  Test accuracy relies on technician proficiency.

Tomatoes and other nightshades are common allergies

 3.    IgG Food Allergy Testing

A finger-prick blood test is analyzed by a specialized laboratory to assess for IgG (immunoglobulin G – one of two antibodies produced during an allergic response). IgG antibodies are produced for several hours or days after exposure to an allergen (which is one of the reasons why some symptoms of allergy/intolerance don’t occur immediately after eating a food).

Advantages: Gives a clear outline of food intolerances and the severity of the intolerance.  Tests for a wide variety of commonly consumed foods.  Only a small amount of blood is required for the test and it can be done in office or at home.  Antihistamine use is permitted during the test.

Disadvantages: Can be expensive.  Food must be consumed within 3 weeks prior to the test for an accurate reading.  Immunosuppressant drugs (prednisone, chloroquine and azothioprine) must not be used during the testing.

In my Toronto clinic I use only the elimination diet and IgG food allergy blood test to assess for food allergies or sensitivities.  Clinically I have found these two tests to be the only measures of food allergy to accurately identify allergies and have a corresponding improvement in patient symptoms.

Why is this testing different than that provided by my MD or allergist?

Most severe, immediate allergy symptoms are a result of IgE (immunoglobulin E) – responsible for Type I hypersensitivity reactions in which a food antigen attaches to an IgE antibody and results in an immediate, and potentially life-threatening, hypersensitivity reaction.  Because of this many MDs have limited their testing to this class of immunoglobulins.

There is considerable evidence for IgE testing, but there is also abundant evidence that IgG (immunoglobulin G) is an important marker for allergy testing.  IgG and IgG-complexes are involved in 80% of all food allergy reactions.  IgG is involved in delayed immune responses which are more common in food intolerance.

How are food allergies treated?

Once the food allergies are identified successful treatment requires five essential components:

1. Avoidance of identified allergens/ intolerances
2. Rotation diet until sensitivity is decreased
3. Re-establishment of proper intestinal flora
4. Healing the damaged intestinal mucosa
5. Correction of underlying cause (e.g. maldigestion, insufficient enzymes)

Nutritional and botanical supplements are used to support the body as it repairs and regenerates damaged tissue.  Supplemental enzymes may be used short term to support digestion as the body works towards correcting imbalances.

Why should I have food allergy/ intolerance testing done?

Oranges and other citrus are common food allergens

If you have any of the symptoms listed above, or if you have symptoms that are persistent and unresponsive to treatment then you should consider having food allergy testing done.

One of the best reasons to have food allergy/ intolerance testing done is because you can cure the intolerance.  When you consume foods that you are intolerant to you are creating a state of inflammation (a product of immune system activation) in your digestive tract and other systems in your body.  When you take out the food intolerance, and give your body time and support to heal the damaged tissues in many cases (up to 80%) you can resume eating that food in moderate quantities.

How can I learn more about food allergy testing?

At 360 Health Care I offer Rocky Mountain Analytical’s IgG Food Allergy test.  They offer more information here.  You can also book a complimentary 15 minute consult with me to discuss whether or not food allergy testing would benefit your health.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

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Essential fatty acids are just that – essential.  Our body can produce most of the fats it needs (such as cholesterol, saturated and unsaturated fatty acids), however it can not produce omega-3 or omega-6 fatty acids.  This makes them essential to consume in our diet.

Omega-6 fatty acids are found in the oils of seeds and grains, such as sunflower, safflower, soy and corn oils.   The average North American tends to consume adequate amounts of omega-6 fatty acids through their diet.

Omega-3 fatty acids are found in fish and fish oils, flax, walnuts and canola.  Omega-3 fatty acids have been shown in over 8000 studies to be important for human health and nutrition.  Omega-3s have a role in every stage of development from pregnancy and infancy through to elder adulthood.   The average North American diet does not provide adequate amounts of omega-3 fatty acids and most people would benefit from an omega-3 supplement.

The ABCs of EFAs

The language of essential fatty acids (also known as EFAs) can be confusing.  Knowing the basic ‘ABCs’ of the EFAs can simplify things and make selecting a supplement much easier.

ALA – alpha-linolenic acid.  An omega-3 fatty acid found in flax, walnuts and canola oil.  The other omega-3s (EPA and DHA) can be synthesized from this molecule.  The primary source of omega-3s for vegans.

DHA – docosahexaenoic acid.  An omega-3 fatty acid.  The richest source is fish and fish oil.  Especially important for the central nervous system, brain and eye.  Has anti-inflammatory effects in the body.

EPA – eicosapentaenoic acid.  An omega-3 fatty acid.  The richest source is fish and fish oil.  Important for mood and behaviour as well as anti-inflammatory effects.

GLA – gamma-linolenic acid.  An omega-6 fatty acid.  The richest sources are evening primrose oil, borage oil, and black currant oil.

LA – linoleic acid.  An omega-6 fatty acid.  Found in the oils of seeds and grains such as sunflower, safflower, soy and corn.   The other omega-6 fatty acids can be synthesized from this molecule.

Balancing 3s and 6s

In the body omega-3 and omega-6 fatty acids (ALA and LA) compete for the same enzymes to be converted into the health promoting long-chain omega 3s and 6s (DHA, EPA and GLA).  This is significant because the substances derived from the omega 3 fatty acids, EPA and DHA have opposite effects to the omega 6 derived substances.  EPA and DHA lead to eicosanoids that are anti-inflammatory, while the eicosanoids derived from GLA are pro-inflammatory.

High intake of dietary omega 6s can be detrimental to health by blocking enzyme conversion of the omega-3s to their active EPA and DHA form.  Maintaining an optimal ratio of omega-3s and omega-6s is essential for health.

The standard North American diet has a ratio of 20:1 omega-6s to omega-3s.  An ideal ratio is closer to 1:1 or 2:1.  Excess omega-6s have been implicated in thrombosis, vasoconstriction, inflammation, heart disease, autoimmune disease, rheumatoid arthritis, ulcerative colitis, multiple sclerosis, lupus, asthma, depression, and other chronic diseases.

Due to this imbalance in omega-3 and omega-6 fatty acids most people do not require an omega-6 supplement but could benefit from an omega-3 supplement to correct the essential fatty acid ratio.

The Benefits of Omega-3s

Higher intake of omega-3 fatty acids have numerous benefits and no disadvantages.  There are so many benefits of omega-3s that it is easiest to break down the benefits by system.   Unless otherwise indicated both EPA and DHA are recommended to achieve the listed benefit.

General Health

• Improved mood and memory
• Healthy metabolism
• Bone strength
• Healthy skin
• Decreased inflammation
• Better management of pain associated with arthritis, ankylosing spondylitis and back pain

Cardiovascular Health

• Reduced triglycerides
• Reduced blood pressure
• Decrease inflammation in the heart and blood vessels
• Decreased risk of angina, heart attack and stroke

Cognitive Health

DHA is important for development of the brain and nervous system in infants, and in the repair and protection of the nervous system from age-related damage.  DHA plays an important role in:

• Development of fetal nervous system in utero
• Improved cognitive function in infants, toddlers and children
• Preventing dementia and Alzheimer’s in the elderly
• Improving cognitive performance in the elderly

EPA (combined with DHA) has the greatest benefit for conditions of altered mood and behaviour including:

• ADHD
• Depression
• Bipolar disorder
• Schizophrenia

Pregnancy, Infancy and Breast Feeding

DHA is necessary for the proper development and functioning of the nervous system, brain, and eyes.  The fetus is dependent on the mother for DHA intake – which must be high enough to meet both the requirements of the fetus and the mother.  Improved DHA levels in mothers and their breast milk is associated with:

• Improved fertility
• Decreased risk of premature birth
• Decreased risk of post-partum depression
• Improved attention, focus, learning, intelligence and behaviour in children
• Decreased risk of allergies in children
• Improved immune development
• Improved visual acuity
  

  

Eye Health

• Decreased dryness
• Decreased redness
• Improved tear production
• Decreased risk of age-related macular degeneration
• Decreased risk of cataracts
• Protection against age-related damage to the eyes

Essential Fatty Acid Supplements

For most people, the preferred form of essential fatty acid supplement is a fish oil supplement.  Vegans may use flax oil as an alternative, but will require higher doses because the conversion to EPA and DHA in the body is inefficient.

Select a fish oil supplement that is:

• Made from small cold water fish (such as sardines and anchovies) or cod liver.
• Fresh.  Fish oil can go rancid and should not be used beyond the listed best before date.
• Adheres to high production standards and performs third-party testing for peroxide, heavy metals, dioxins, polychlorinated biphenyl (PCBs) and other contaminants.
• Is sustainably harvested.  This means the fish used are not endangered, are not from overfished waters and 100% of fish that are harvested are used for human or animal consumption.

Fish oil doses are dependent on the levels of EPA and DHA and should be individualized according to your individual health requirements.  Speak to a Naturopathic Doctor to determine your ideal EPA and DHA ratio and dosage.  A basic maintenance dose for someone with no major health issues is approximately 500mg EPA and DHA daily.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

Selected References

Calder PC.  n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases.  Am J Clin Nutr 2006;83:1505S-1519S.

Deckelbaum RJ, Leaf A, Mozaffarian D, et al.  Conclusions and recommendations from the symposium, Beyond Cholesterol: Prevention and Treatment of Coronary Heart Disease with n-3 Fatty Acids.  Am J Clin Nutr 2008;87:2010S-2012S.

Freeman MP, Hibbeln JR, Wisner KL, et al.  Omega-3 fatty acids: evidence basis for treatment and future research in psychiatry.  J Clin Psychiatry 2006;67:1954-1967.

Goldberg RJ, Katz J.  A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain.  Pain 2007;129:210-223.

Helland IB, Smith L, Saarem K, et al.  Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children’s IQ at 4 years of age. Pediatrics 2003;111:e39-44.

Helland IB, Smith L, Blomen B, et al.  Effect of supplementing pregnant and lactating mothers with n-3 very-long-chain fatty acids on children’s IQ and body mass index at 7 years of age.  Pediatrics 2008;122:472-479.

Howe PR.  Dietary fats and hypertension: focus on fish oil.  Ann NY Acad Sci 1997;827:339-352.

Kris-Etherton PM, Harris WS, Appel LJ; American Heart Association.  Nutrition Committee.  Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease.  Circulation 2002;106:2747-2757.

Saldeen P, Saldeen T.  Women and Omega-3 Fatty Acids.  Obstet Gynecol Surv 2004;59:722-730.

Simopoulos AP.  The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases.  Exp Biol Med 2008;233:674-688.

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Obviously my favourite use for tea is as a delicious health-promoting beverage, but I love finding new ways to incorporate tea into my life.  I scoured the internet to find other uses for tea – either loose tea leaves, new or used tea bags.  I was amazed at the versatility of tea – just another reason to love it!

Around the house

1. Deodorize fridges: Place loose black tea leaves or used tea bags in the fridge to absorb odours.

2. Spice up your lingerie: Place loose herbal tea leaves in a muslin bag (or use a new tea bag – try chai or another spicy blend) and place in your lingerie drawer to add a subtle spice to your unmentionables.

3. Clear out kitty litter odours: Used tea leaves can help deodorize kitty litter boxes.  Dry out used green tea leaves and mix into the litter.

4. Clean carpets: Sprinkle dry, used green tea, mint, vanilla or spiced tea leaves onto dirty or musty carpets.  Leave in place for 10-15 minutes, then vacuum up.  Mint and other herbal teas leave a nice fresh scent without the chemical residue of carpet cleaners.

5. Clean surfaces: A number of different surfaces can be cleaned with tea.  Mirrors, windows and white boards are easily cleaned with a cool tea solution (or simply wipe the surface with a cool, wet green tea bag).

6. Polish wood furniture: Brewed black or green tea (both have a high tannin content) can help clean and shine wood furniture.  Dip a soft cloth in a small amount of cooled brewed tea (freshly brewed and cooled tea works best) and use to wipe down tables, chairs and other wood furniture.

7. Tenderize meat: A great substitute for meat tenderizer, place 4 tablespoons of black tea leaves in 3 cups of warm water and steep for 5 minutes.  Strain the leaves and place meat in tea solution before cooking.  Works best for pot roast or other oven-baked meat.

8. Flavour foods: Place tea in an infuser and drop in rice while cooking for tea-infused flavour (try making a chai-spice brown rice then using it to make a decadent oven-baked rice pudding!)

Body Care

9. Soothe tired eyes: Place brewed chamomile, black or green tea bags (let them cool until they are warm, but not hot to the touch) over tired eyes for 5-15 minutes. This can reduce puffiness and hydrate the skin around the eyes.

10. Soothe pain of pinkeye: Pinkeye (conjunctivitis) can be quite painful.  Use a warm, wet tea bag (try chamomile, Rooibos, green or black tea) as a compress to soothe the itching and pain of pinkeye.

11. Soothe a sunburn: If you don’t have any aloe around, you can use wet tea bags to soothe sunburn and other minor burns.  Be sure to cool the teabag before applying it to burnt skin.  If you are burnt all over, take a bath in tea infused water.

12. Soothe razor burn: Apply a warm wet black or green tea bag to skin irritated by razor burn.  The tea will soothe the irritation and calm the redness.

13. Soothe a lost tooth: When your child looses a tooth, soak a tea bag in cool water and place it on the site to stop bleeding and reduce the pain.  (Decaffeinated black tea bags or peppermint tea are a good choice if doing this for a child!)

14. Condition dry hair: If you have dry hair, try a tea rinse.  Brew a strong black or green tea, apply to hair and allow to dry.  Rinse with water once hair is dry.  Will leave hair softer and with more shine.

15. Cleanse face and body: Tea is a rich source of antioxidants and some people claim that it can be used to protect and beautify the skin.  Instead of using water, consider washing your face with green tea (said to help clear acne) or taking a bath in green tea infused water.

16. Resolve foot odour: Soak your feet in strong tea for 20 minutes daily to reduce foot odour.  A mixture of black and peppermint teas is particularly effective for this purpose – the tannins in the black tea will decrease sweating and eliminate odour causing bacteria, while the peppermint is cooling, refreshing and adds a pleasant fragrance.

17. Dry poison ivy rash: A strongly brewed black tea can be used to help dry a weepy poison ivy rash.  Simply dip a cotton ball into the tea, dab it onto the rash and allow to air-dry.  Repeat as needed.

Garden

18. Fertilize roses: Roses appreciate the acidic nature of tea (especially the tannic acid).  Spread used black or green tea leaves around rosebushes, then add mulch and water.

19. Feed houseplants: Use cold brewed tea once per week instead of water to feed ferns and other houseplants that thrive in an acidic soil (most plants that bloom).  See here for a list of acid-loving houseplants.

20. Encourage compost: Add strong tea to a compost bin (also put your used tea leaves in the compost!) to speed up the decomposition process and encourage the growth of friendly bacteria.

Other

21. Freshen up your car: Place loose lavender, chamomile or other soothing herbal teas in a bag under the seat to fight odours (and fight road rage!)

22. Dye paper and fabrics: Green and black teas can be used to dye fabric and paper to give it an antique appearance.

23. Paint with tea: Experiment with tea as paint or to accent black and white sketches for a weathered look.

24. Tell the future: Reading tea leaves is an ancient art that can be entertaining and enlightening.  Join Sax Francisco monthly at Steeped and Infused for the very popular Tea Reading Workshops.

25. Improve sleep: Make a tea leaf pillow.  Use dry loose tea leaves (brewed or unbrewed) and fill a small pillow for your bed.  Traditional Chinese Medicine practitioners suggest using green tea so that you will wake ‘clear headed and fast thinking’.  Herbalists suggest using chamomile, lavender, or passionflower to calm the mind and relax the body for a more restful sleep.

.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

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Including more whole grains in your diet has numerous health benefits including:

Spelt is a member of the wheat family

• lowered LDL (“bad”) cholesterol
• decreased risk of developing cardiovascular disease – including heart disease and stroke
• decreased risk of Type II diabetes
• improved weight maintenance and decreased risk of obesity
• reduced inflammation
• healthier blood pressure levels
• reduced risk of asthma
• decreased risk of colon cancer
• improved mood

Cooking whole grains is as simple as cooking rice.  Simply combine washed* grains with appropriate quantities of water or stock and cook.

*All grains should be washed before cooking.

The chart below provides information on how to prepare whole grains, their unique tastes and textures and nutritional information.

For an easy to print version, download the pdf here: Preparing Whole Grains

Select references:

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A common (and very frustrating) occurrence in weight loss is when all progress stops despite continued efforts.  A plateau is usually defined as two consecutive weeks without weight loss. Weight loss plateaus are predictable and can be easily explained – and overcome.

Why does a weight loss plateau occur?

The basal metabolic rate (BMR) – the energy required by the body at rest (to maintain vital bodily functions) accounts for 60 to 70% of the calories you burn daily.  The BMR is determined, for the most part, by your current body weight – when your weight goes down, so does your BMR.

Hitting a weight loss plateau is VERY frustrating.  But there are several things you can do to overcome this (and future) plateaus and ultimately reach your weight loss goal.

10 Tips for overcoming the weight loss plateau

1. Don’t Give Up!

You may feel like you are no longer losing weight – but you most likely are and it just isn’t registering on the scale.  Losing 1/3 of a pound per week amounts to a weight loss of 17 pounds over a year.  Don’t get discouraged, keep up the hard work and you’ll be rewarded in the long run.

2. Know Your Numbers

Knowing how many calories you burn at rest (your BMR) and how many you burn based on your lifestyle (your Total Daily Energy Expenditure or TDEE) is a good starting point for overcoming a weight loss plateau.  These numbers are heavily dependent on your current weight – so you should recheck these numbers every 2-3 months to make sure they are up-to-date.

To calculate your BMR:

To calculate your TDEE you need to multiply your BMR by your level of physical activity (be careful not to overestimate your current level of activity!):

In order to lose one pound you need to restrict or burn a total of 3500 calories.  To lose one pound per week that is a daily restriction of 500 calories per day.  Do not plan to restrict more than 1000 calories per day – this will provoke a starvation response in your body.  Instead aim for a restriction between 500-700 calories per day.

3. Increase Your Protein

Research suggests that shifting fat and carbohydrate calories to protein calories may help preserve your BMR during weight loss.  But too much protein causes health problems – stick to 20% of your daily calories from protein.

If you are eating 1500 calories per day, 20% is 300 calories – and at 4 calories per gram that equals about 75 grams of protein per day.

4. Add Weight

One of the best ways to overcome a plateau is to increase your physical activity – including lifting weights.  Exercise both burns calories and builds muscle.  The more muscle you have, the higher your BMR.  Working out with light weights or doing resistance training will increase your muscle mass and can compensate for the decrease in BMR associated with weight loss.

5. Change Your Routine

Changing your physical activity routine, your diet or both can be a great way to overcome a weight loss plateau.  Despite the lack of scientific support for this technique most fitness experts agree that it is worth trying.  Alternate physical activities (both aerobic exercises and weight lifting) to work different muscle groups and keep things interesting!  Try dancing, spinning, swimming, tennis or tae kwon do!  Longer workouts aren’t always the answer but aim for 150 minutes per week as a minimum.  Research suggests that this is the magic number for achieving weight loss.

6. Drink More Water

Water is important for more than just hydration.  When we are losing weight, water is generated in the body as a normal part of fat metabolism.  This can cause unwanted water-related weight gain.  The solution is not less water, but more water to encourage our body to excrete more water and reach a healthy water balance.

Additionally, when fat cells shrink they release toxins that need to be eliminated by our liver, kidneys, skin and digestive tract.  If we don’t drink enough water the toxins build up and may interact negatively with our hormones and cause increased fat storage.  Drinking water also helps us feel full and regulate our appetite.

*Additional water is required for pregnant and breastfeeding women, for individuals with high physical activities levels, for those living at higher altitudes, and during hot and dry weather conditions.

7. Boost Your Metabolism

Start your day on the right foot by doing a cardio workout first thing in the morning on an empty stomach.  20-30 minutes of cardio before breakfast will give your metabolism a boost that can last all day – resulting in more calories burned all day long.

Increasing how frequently you eat (but not increasing how much you eat) can further boost your metabolism.  Eating every 3 or 4 hours stabilizes your blood sugar, controls your appetite and keeps your energy and metabolism up.

For some people a green tea supplement can also be used to boost metabolism – discuss this option with your Naturopathic Doctor to see if it is safe for you.

8. Keep Track

Calories have a way of sneaking into our food!  If you feel like you are doing everything right but still have reached a weight loss plateau try keeping a food journal – a totally honest and complete food journal.  (Fitday.com offers a great free online food journal but a good old pen and paper will work just as well.) You may recognize some empty calories that quickly add up and can be easily be eliminated (creamy salad dressing, butter, a glass of wine, finishing your toddler’s dinner, handfuls of nuts or crackers, etc).

Not sure you can benefit from writing everything down?  According to the American Journal of Preventitive Medicine, over a 20 week study those who wrote down everything they ate lost twice as much weight as those who didn’t.

You may also consider having a Naturopathic Doctor assess your food journal if you are struggling to make sense of your daily nutrient and caloric needs.

9. Balance Your Hormones

Dopamine, one of the feel-good neurotransmitters in our bodies, begins to decrease after a few weeks of weight loss.  Dopamine is associated with pleasure, alertness, creativity, attention, learning and concentration.  As if that wasn’t enough, dopamine also naturally suppresses appetite and supports weight loss (this is why some antidepressant medications such as Wellbutrin and Zyban have been shown to be effective for weight loss).

With all the benefits of dopamine it is a good idea to try to prevent the decrease in dopamine levels that occur with weight loss.  A supplement called tyrosine (an amino acid) is one of the main building blocks of dopamine and can boost your body’s production of dopamine (and thyroid hormone).  Take 1000mg of tyrosine each morning on an empty stomach.  It will take four weeks to see maximal results – so start this supplement before you reach your plateau if possible.

10. Rediscover Your Motivation

Weight loss plateaus can be devastating to our motivation and drive.  If your motivation is suffering write down all the reasons why you originally wanted (and still want!) to lose weight.  Post this list in a place where you will see it every day.  Ask friends and family to offer words of encouragement.  Consider getting a weight loss partner.  Research has shown that people who lose weight with a friend – either in-person or on-line – lose more weight and more motivated than those who go it alone.

Weight loss plateaus can be frustrating.  But keep in mind that a healthy diet and exercise are worth more than being lighter on the scale.  Better sleep, more energy, less depression, less chronic disease and better self esteem are all valuable rewards.  Keep working towards your goals and you may find you’ve achieved more than you ever set out to do.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

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There are many causes of Vitamin B12 deficiency – autoimmune conditions, inadequate dietary intake (common in vegans and vegetarians) and inability to absorb B12 from food sources.  B12 deficiency is one of the most common causes of anemia (a lack of healthy red blood cells).

Vitamin B12 deficiency is easily treated with Vitamin B12 (cyanocobalamin or hydroxycobalamin) injections or vitamin supplements.  Diagnosing Vitamin B12 deficiency is done by a simple blood test and the following questions can help you decide if you should have your B12 levels tested.

If you answered “yes” to 6 or more of the questions above, you should have your B12 levels tested to determine if you have a Vitamin B12 deficiency, and assess the severity of the deficiency.

The impact of a Vitamin B12 deficiency on health is significant.  Vitamin B12 deficiency leads to decreased production of red blood cells in the blood.  Healthy amounts of red blood cells are required for the delivery of oxygen to all the cells and tissues in the body.  Deficiency can affect normal growth and development, production and health of nerves, skin, hair, genes and normal metabolism.

Folate deficiency can also be associated with Vitamin B12 deficiency and can cause similar symptoms.  Folate deficiency is less common due to the fortification of many foods with folate.  However, folate deficiency is associated with neural tube defects and all women of childbearing age should be assessed for potential folate defiency and take a supplement if indicated.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

References:

British Columbia Medical Association. B12 Deficiency – Investigation and Management of Vitamin B12 and Folate Deficiency. Victoria, Canada: Guidelines and Protocols Advisory Committee; 2007.

First Consult: Megaloblastic Anemia  www.mdconsult.com

Rakel: Textbook of Family Medicine, 7^th Ed.  2007.  Common Laboratory Testing.

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Tea (Camellia sinensis) is one of the most commonly consumed drinks on the planet and is highly respected for its many health promoting properties.  To name a few, tea is:

• • antioxidant
  • anti-inflammatory
  • probiotic (promotes healthy intestinal bacteria)
  • antimicrobial – antiviral, antibacterial and anti-protozoal
  • anti-mutagenic
  • anti-carcinogenic

However, tea can have a significant negative impact on our health as well.   Green tea, black tea, and some herbal teas (such as peppermint) can contribute to iron deficiency. The polyphenols in tea (the same compounds that give tea – especially green tea – many of its health promoting properties) bind to iron and prevent the body from absorbing it.

When tea is consumed at the same time as iron-rich foods the absorption of iron is decreased by as much as 26%.  This impact on absorption is only a concern with non-heme iron, or plant based iron and is not seen with heme-iron (animal-based iron.)

In order to prevent iron deficiency it is recommended that green and black teas – including iced teas, not be consumed with a meal and that individuals at risk for iron deficiency (adolescents, pregnant women, vegetarians and vegans, menstruating women, and the elderly) be aware of the potential impact of tea on their iron status.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

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Join Dr. Lisa Watson, ND at Steeped and Infused for a series of workshops on the use of tea for various stages of health and wellness!

Tea for Bellies and Babies – Using tea in pregnancy and infancy

Sunday February 27th, 2:30pm @ Steeped and Infused, 1258 Queen Street East, Toronto.

Cost: $20.  Infants are welcome to attend.

Pregnancy and infancy are times of wonderful growth and change.  Tea can be used to support both mother and baby safely during these changes.  Join us for this workshop to sample delicious teas and learn more about various teas and how they can be used to:

• Provide nutrients during pregnancy
• Treat common conditions during pregnancy – including nausea, muscle cramps and insomnia
• Support and tonify the uterus to promote an easier labour and delivery
• Treat common conditions during infancy – including gas, colic, and fever

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Tea as Medicine – Using tea to promote health and treat illness at all ages

Thursday February 10th, 6:30pm @ Steeped and Infused, 1258 Queen Street East, Toronto

Cost: $20

Most people are looking for more natural ways to promote health for themselves and their families.  Often the best remedies for common ailments are already in our tea cabinets!  Join us for this workshop to sample delicious teas and learn more about how tea can be used to:

• Promote health and longevity
• Treat specific health conditions – including obesity, fatigue, colds and flu, fever, infection, and more
• How to use tea as medicine – brewing, dosing and administering tea

Tea for Tots – Giving tea to children for pleasure and health

Tuesday February 22nd, 10am @ Steeped and Infused, 1258 Queen Street East, Toronto

Cost: $20.  Infants and children are welcome to attend.

As parents we all want to do the best for our children!  Sharing the joy of tea, as well as the health benefits, can be a great gift for our children.  Join us for this workshop to sample delicious teas and learn more about:

• Teas that are safe to give to children
• The health benefits of tea for children
• Using tea to treat common conditions during childhood – fever, allergies, chicken pox, and more

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Contact Steeped and Infused at 647 348-1669 or tea@steepedandinfused.com to register or for more information.

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Gluten-Free Flour Substitutes

As more and more people are decreasing their gluten intake, due to sensitivities, Celiac disease, or just for healthy nutrition the availability of gluten-free foods continues to increase.  Baking with gluten-free flours at home doesn’t need to be intimidating.  Below are some general guidelines for using gluten-free flours in baking and as thickening agents.  For more information read “360 Gluten Free Living” by Dr. Masina Wright.

Flour Combinations: equivalent to 1 cup of white or whole wheat flour

1 cup soy flour + 1/4 cup potato starch

1/2 cup soy flour + 1/2 cup potato starch

5/8 cup rice flour + 1/3 cup potato flour

1/2 cup corn starch + 1/2 cup rice/potato flour

1/2 cup arrowroot + 1/2 cup potato flour

Tips for substituting wheat flour:

• do not be concerned if batter appear thinner than wheat batters, this is common
• add 1/2 tsp baking powder per cup of substitute flour; add just before cooking because it loses its potency when mixed with liquid and allowed to sit
• refrigerating dough 1/2 hour helps improve texture
• do not bake anything thicker than 4 inches
• when baking, lower the temperature a little
• baking time is usually longer, especially if egg or milk is eliminated from the recipe
• experiment with your options – buy small quantities from a bulk food store and make half recipes first

For thickening, the following quantities equal 1tbsp of wheat flour:

*Arrowroot 1 tbsp = 2 tbsp wheat flour

*Corn starch 1 tbsp

*Potato flour/starch 1/2 tbsp

*Rice flour 1/2 tbsp

*Tapioca flour 1/2 tbsp

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