Vancouver Nutritionist

Top 5 Foods To Reduce Your Allergies

Rich Ralph R.BIE, RHN — Fri, 11 May 2012 19:15:13 +0000

It’s Spring-time here in Vancouver. And with that comes the beginning of the dreaded plant-and-pollen season. Thousand of people throughout Vancouver and the lower mainland are making their annual trip to the pharmacy to stock up on anti-histamine medications. Fortunately, people are starting to realize that they don’t have to suffer from allergy symptoms. There are many holistic approaches that can help to alleviate, reduce and even eliminate the discomfort!

It is estimated that about 75% of our immune system is actually located inside our gut. Because of this fact, the importance of good nutrition should be obvious. If we can promote a healthy digestive tract, our body can naturally overcome much of the suffering from allergy symptoms.

When it comes to healing the intestines and gut, there is a plethora of foods that are beneficial. Here are my top 5 foods that I believe best support reducing allergies:

Dandelion – this bitter offers excellent support to your liver. The liver is responsible for filtering much of the toxins in our body, as well as produce bile needed for proper digestion of fats. When our liver is not functioning optimally, our digestion becomes impaired and our immune system becomes overwhelmed. Dandelion can give your liver some much needed assistance and help reduce allergies.

Unpasteurized Sauerkraut – this (and other traditionally fermented foods) provides our digestive system with a massive boost of probiotics (good gut flora). Be sure to get unpasteurized since pasteurization will destroy all of the beneficial flora that we want. The live probiotics from raw sauerkraut are often more powerful than any pill or supplement. When our intestines are lacking in probiotics, our immune system becomes over-burdened, and allergies often arise.

Organic Kiwi Fruit (with skin on) – Although the entire fruit is full of allergy-fighting vitamin-C, the kiwi fruit skin is also high in phenolic compounds, such as flavanoids, which have antioxidant properties. Eating the skin triples the fiber, and increases the Vitamin-C you get from the fruit. It’s no secret that vitamin-C plays a major role in boosting the immune system. Eating one kiwi fruit per day can give you as much as 150% of the recommended daily amount of vitamin-C (and 3 times as much if you eat the skin).

Wild Salmon – The essential fatty acids (especially Omega-3) present in wild salmon is crucial for allergy relief. As well as having anti-inflammatory effects, the EFA’s in wild salmon will also work to heal and protect your intestinal system, where most of the immune system is found. Eating wild salmon 2-3 times a week will give your body a much needed advantage when battling allergies.

Unrefined Virgin Coconut Oil – Unrefined virgin coconut oil is some of the healthiest fat on the planet. The medium chain triglycerides found in coconut oil have been known to assist the body absorb other vitamins and minerals, as well as help in the production of various hormones needed for allergy relief. This anti-inflammatory oil is also a natural anti-bacterial, anti-parasitic and anti-microbial substance.

How Nutrition Can Improve Your Sleep

Rich Ralph R.BIE, RHN — Thu, 03 May 2012 18:08:30 +0000

One of the most common complaints I hear from clients is that they are not sleeping well. What many people don’t realize is that there are many types of poor sleep patterns that we can experience. Identifying your specific sleep struggles can be a valuable tool when determining the best nutritional support to get you back on track. Depending on your sleep patterns, specific nutritional approaches will be more appropriate than others. In my experience as a holistic nutritionist in Vancouver, I have seen a few recurring categories that most people tend to fall into.

Trouble Falling Asleep

Unexplained tossing and turning can suggest an imbalance of the liver (and/or the gallbladder). The liver is a central hub of vital activity in the body. If it is struggling or sluggish, many aspects of your health can suffer, including sleep.

Of course, difficulty falling asleep can be related to other issues. For example, a racing mind will often prevent us from drifting into a nice sleep. When a client has a restless mind, I often consider adrenal support to help manage stress levels.

Trouble Staying Asleep

Night time urination is often a concern for some people, especially as we begin to age. Most people are aware that if they drink a significant amount of fluid before bed, they will likely need to get up in the middle of the night. There are some nutritional techniques to help ensure the body will absorb the fluid efficiently rather than simply flushing it straight through. This can help with the need to pee at night.
Interestingly, if you find yourself waking regularly throughout the night for no particular reason, this can suggest a kidney imbalance, even if the need to urinate is not present. Nutrition can help to bring balance back and subsequently improve your sleep.

It is also becoming more common to hear clients who indicate they are waking up at 2:00-3:00am every morning, like clockwork. They seem to sleep fine the rest of the night, but for some reason they become wide awake at the same time each morning. I have seen some great improvements with this when I help to support blood sugar and cortisol levels using nutrition. When our blood sugar drops to low, cortisol can be released causing us to have a surge and wake us from a dead sleep.

Awaken in the Morning Feeling Unrested

Some people feel that they sleep well (fall asleep easily, stay asleep through the night), but do not wake up feeling rested. This seems to be a more frequent occurrence in a place like Vancouver with our long, dark winter months. This can be related to various imbalances. I would suggest exploring the pineal gland, which is responsible for our circadian rhythm and sleep cycles. This can be supported through nutrition, as well as some lifestyle adjustments. For example, sleeping in complete darkness is very important. Living in a city can make it difficult to shut out all the lights from adjacent buildings. The light will affect how our pineal gland functions.

Allergies and sensitivities can also play a role in our sleep patterns. Although most people hold the belief that allergies are forever, this is simply not true. Once in balance, allergies can be alleviated and your quality of sleep can greatly improve.

The issues listed above are not inclusive. These simply tend to be some of the more common scenarios. When exploring sleep, Traditional Chinese Medicine would also explore possible imbalances with the lungs, heart and spleen. These are all areas that can be supported and improved through appropriate nutrition. There can be several pieces to the ‘sleep puzzle’. Regardless of the type of sleep pattern you currently have (or lack thereof), nutrition is one aspect that simply cannot be ignored. Fortunately it’s never too late to make changes.

What kind of sleeper are you?

Are Allergies Forever?

Rich Ralph R.BIE, RHN — Tue, 17 Apr 2012 19:31:36 +0000

Most of the clients who come to see me are amazed when I tell them that I believe anyone can overcome their allergies. The biggest mistake you can make which will keep you suffering from allergies is to assume that you have to live with uncomfortable symptoms forever. Most people are told that “allergies run in the family,” or that they “just have to live with it”. But what we aren’t told is that given the right circumstances and environment, the body can re-establish homeostasis, therefore alleviating all suffering indefinitely!

People who assume or accept the belief that they must suffer from allergies permanently have made the decision to live the rest of their lives in pain and discomfort. Their lives will remain incredibly limited making everyday life a struggle. Dining out, travelling and career will all become increasingly stressful and worrisome.

Most people who fall into this group have been conditioned by doctors, media and society to believe that allergies are forever. The biggest reason for this is the lack of understanding of the mechanism with which the body is able to identify allergens and substances that it comes in contact with.

As a child, my wife experienced excruciating stomach pains. She was continually dismissed and told that there was nothing wrong. She was eventually given a diagnosis of IBS (Irritable Bowel Syndrome) since nothing else could be identified. Over the course of time, still not convinced with her “diagnosis”, my wife began to experience sensitivities and allergies to more and more foods. Dairy, wheat and eggs, just to name a few. Her suffering lead her into the studies of health and wellness in the hopes of discovering what was really causing her pain. After nearly 12 years of abdominal discomfort, depression and countless other symptoms, my wife finally received a proper diagnosis of Celiac Disease (a genetic disorder which makes people intolerant to gluten, a protein found in wheat, rye and barley). People diagnosed with Celiac Disease almost always develop secondary allergies and intolerances…just as my wife did. Now that the problem had been identified, the search for a solution was under way. While exploring various alternative medicine modalities, my wife was introduced to a Naturopathic Doctor who practiced a technique called Bio-Energetics. She met with her for several sessions and started to experience great results. Wanting to see for myself what she was talking about, I went with her to watch the process. During this appointment, my wife asked the Doctor to perform a session with a focus specifically on the stressor of eggs. At the time, I had no idea what I was witnessing and left the office a little bit confused. But to my astonishment, the very next morning, my wife ate an egg over-easy, with no ill effects! I was lost for words. I used to fall into the group of people who believed allergy symptoms were permanent… until that moment. As my wife continued working with the Naturopath, I witnessed her allergy symptoms disappearing for every food to which she was previously sensitive.

Whether the body is having an immune-mediated response, that is, a response resulting from antibodies which have been programmed to attack a specific allergen, or a non-immune-mediated response, one in which the body is reacting adversely but there are no antibodies present, the way which the body actually recognizes the stressor is the same. Each stressor emits a unique, measureable, energetic signature which the body identifies and reacts to. If the body recognizes the frequency, it will process the substance appropriately (either utilizing it or eliminating it). But if the body is unable to determine the energetic signature accurately, it can react adversely and create allergy symptoms.

Since this simple concept is generally disregarded or overlooked by the medical community, it has become widely accepted that allergies and intolerances are permanent. But this is simply not true.

As I mentioned above, when you bring yourself back into homeostasis, your body is able to heal from dis-ease and illness… including allergies! Nutrition is a very important piece to this puzzle since we need to ensure we are eating foods that will best support our healing.

So to answer the question “Are allergies forever?”, I honestly believe they do not have to be.

Would you like to experience Bio-Energetics for yourself?

Contact me today for a free phone consultation!

5 Favourite Gluten-Free Grains

Rich Ralph R.BIE, RHN — Thu, 13 Oct 2011 20:27:04 +0000

There was a time in my life when eating gluten-free was mandatory to ensure the safety of my wife. Celiac Disease and gluten sensitivity affects more people today in North America than ever before. There are several theories about why this may be happening, but I will save that subject for another day. I believe that the hybridization of wheat over the last 70 years has resulted in a grain with higher levels gluten (some have suggested that wheat today has 50 times more gluten than it did 100 years ago). Gluten is a very sticky protein and is difficult for anyone to digest properly, whether you have Celiac Disease or not. So I personally try to limit my wheat intake even though I don’t have a gluten sensitivity.

There are many excellent alternatives to wheat and I want to share my 5 favourite gluten-free grains.

5) Amaranth

Don’t let this small grain fool you. It may be small, but it’s powerful. My favorite use of amaranth is to pop it like popcorn for a deliciously nutty-flavoured snack. Since it’s full of minerals, vitamins and amino acids, health experts have indicated that amaranth may help reduce cholesterol, lower blood pressure, improve immune system function and even prevent the premature greying of hair.

4) Millet

This is a fantastic grain which has a consistency that will vary with the preparation method. It can be boiled and mashed like potatoes, or fluffed like rice. Not only does millet contain 18 different amino acids, but it also holds a significant amount of vitamins and minerals, such as magnesium, phosphorus and manganese. It has been suggested to have cardiovascular and heart protection properties, gallstone prevention traits, and offers a reduction in risk of childhood asthma.

3) Black Rice

This rice is considered to be the new kid on the block. In recent years, it has been haled as a superfood by many due to it’s high nutrient values. Black rice is loaded with amino acids, fiber, vitamins and minerals. Claims have been made that black rice may help reduce blood pressure, alleviate arthritic symptoms and lower your risk of cancer, diabetes and Alzheimer’s Disease.

2) Buckwheat

No, not the Little Rascal pictured above. Containing over 11 amino acids in substantial amounts, as well as vitamins, minerals and even trace amounts of essential fatty acids make buckwheat a gluten-free superstar. Helping to control blood sugar and lower the risk of diabetes are just a couple benefits of buckwheat. This grain (although technically not a grain) is easy to prepare and very versatile. My favourite buckwheat dish right now is a fresh tabouli salad.

1) Quinoa

My favorite grain for the last several years has been quinoa. It comes in a range of colours, including red white and black. Red is my preferred variety. This is one of the easiest grains to prepare and one of the most nutrient-dense. Quinoa has a plethora of nutritious features, such as fiber, vitamins and minerals. It could even be considered a complete protein since it contains all essential amino acids. There have been many suggested health benefits, including migraine relief, cancer risk reduction and cardiovascular protection/prevention. If you haven’t tried quinoa yet, now is a great time to start!

It’s easy to see from the information above that limiting my gluten consumption is not the only reason I choose to eat these grains. Whether you have Celiac disease, a gluten sensitivity, or you’re just trying to give your health a boost, switching over to any of these grains from regular wheat or white rice could help immensely. As with all grains, the least refined the better.

What are your favourite gluten-free grains and/or recipes?

Allergies: Could Electro-Magnetic Frequencies Be To Blame?

Rich Ralph R.BIE, RHN — Thu, 25 Aug 2011 22:12:51 +0000

At any given moment, our bodies are exposed to countless molecules and particles. We inhale, consume, absorb and even manufacture substances such as vitamins, minerals, pollen, enzymes, proteins, chemicals and hormones. Incredibly, we are able to recognize and process everything to which we are exposed. The body simply knows to absorb vital mineral, and eliminate harmful substances. But what is the mechanism by which we are able to instantly determine what substances are good and which are bad, and what to do with all of these particles? Modern science now shows us that when we view any matter at a microscopic level, the particles which make up that matter literally emit an energetic frequency. When a substance is introduced to the body, we ‘read’ and interpret the frequency of that item. If the body recognizes the frequency, it will respond accordingly. However, if the frequency is unrecognizable, the body could elicit an adverse reaction to that substance.

Although modern technology is now allowing us to witness and understand these concepts of energy and frequencies, it could simultaneously be contributing to issues with the bodies ability to distinguish between safe and harmful substances. Cell phones are a perfect example. We know that cell phones emit powerful electro-magnetic frequecies (EMF’s) allowing data to be invisibly transported from one location to another. These frequencies travel through windows, walls, cars and even people. As EMF’s penetrate the body, these frequencies will manipulate and distort the frequencies of all other items inside us. When an EMF from a cell phones bounces into a specific food, protein, mineral, etc., the frequency of that item is skewed and becomes something which the body may not recognize. And thus, a sensitivity or allergy is born. Since we are not able to interpret this new frequency to which we have just been exposed, the body will store this memory so when it is presented again, we will see this substance as dangerous and an adverse reaction could result.

Fortunately there are some things we can do to reduce our exposure to EMF’s and help rebalance to a state of natural health.

Avoid using cordless phones. Believe it or not, cordless phones give off almost as much EMF as a cell phone.
Invest in EMF Protection technology. EarthCalm is a company that makes devices that can be used in the home, on the body, and now even attached to your cell phone to help dissipate the dangerous flood of electro-magnetic frequencies in which we are walking around everyday.
Refrain from using a microwave. If you must use one, try to be at least 30-40 feet away from it when in use
Never sleep with a cell phone near your bed
If you live in an apartment, avoid putting your bed against a shared wall with the neighbour. You never know what electronics may be plugged in on the other side.
Turn off all electronics in the bedroom during sleeping hours.
Invest in Bioenergetic Intolerance Elimination. This amazing technique helps the body by clearing incorrect frequency information being stored in the cells and reintroduces the proper frequencies so the body can begin to recognize substances of which it was previously confused.

Allergies and sensitivities are growing at an alarming rate around the globe. But we don’t have to sit idly and become victims to old ways of thinking. Gone are the days of “just live with it”. As our understanding of the full potential of human health continues to evolve, we are starting to see more people taking an active approach to their well-being. People are turning their health around and overcoming that which others have told them would be permanent.

What allergy would you eliminate if you could?

BPA: The Whole Truth With Whole Foods

Rich Ralph R.BIE, RHN — Wed, 29 Jun 2011 22:20:36 +0000

Not too long ago I wrote an article about the gmo debate which is still landing Whole Foods smack dab in the middle of the controversy. I want to make one thing clear, in no way am I intending to slander Whole Foods. On the contrary, I admittedly continue to shop there because I believe they are providing a place where I can typically find most of the top quality foods that I am looking for. However, as with all large corporations, there are pros and cons to their business practices.

I recently stopped in to my local Whole Foods (aka Capers) to pick up a can of coconut milk (full fat, of course!). In the past, my wife and I would purchase Thai Kitchen brand coconut milk until, that is, the controversial chemical BPA (Bisphenol A) began surfacing in the media bringing much awareness to this dangerous toxin. Bisphenol A is an industrial chemical from which plastic resins, epoxies and other products are made. Many food and drink containers, like water bottles, baby bottles and the linings for canned goods use BPA. It’s also found in cash register receipts, electronics and hundreds of other household items.

So what’s the big deal? BPA is a known endocrine disruptor and may be very harmful to our reproductive and nervous systems. Some studies are suggesting that BPA could be linked to reproductive issues, infertility and even cancers. What I find even more disturbing is that 91% of Canadians have a detectable amount of BPA in their bodies.

Because toxins are stored exceptionally well in fats, coconut milk is one of the worst offenders with respect to the concentration of BPA. Hopefully you can begin to understand why it was an easy decision to begin avoiding BPA where ever possible. Fortunately, Whole Foods carries a brand of coconut milk called Native Forest, which uses BPA-free cans. It may cost a bit more, but the extra expense is worth it for my health and that of my wife.

On this particular day, I walked into Whole Foods and grabbed a can of Native Forest coconut milk. As I did so, my attention was drawn to another brand which I had noticed growing in popularity within Whole Foods. The brand is Whole Foods own, 365. Based on the price, I had some doubts that the product could possibly be in a BPA-free can. But I was willing to inquire with management on the off-chance that Whole Foods was beginning to jump on the BPA-free train. To my astonishment, I was told that the 365 brand is completely BPA-free! Eureka! I’d found an organic coconut milk in a BPA-free can at nearly half the price of the competition… or so I thought.

Upon returning home, I still had a little voice in my head telling me to do some more digging. I hadn’t been in front of my computer for more than 3 minutes when I found a plethora of articles and blog posts confirming my suspicions. Whole Foods even openly admits on their website that the 365 brand is not BPA-free, but they do acknowledge that they are in the process of transitioning in that direction.

With obvious frustration and fury of the danger I had just been led into, I called the store from which I had just come. The ensuing phone call was significantly different than the conversation I had earlier at the store. This time I got a different manager who was very apologetic. In fact, his tone was down-right fearful. I think he knew the seriousness of what had just happened and he was making any offer to resolve the issue. As the conversation carried on, I was amazed to hear that while Whole Foods was transitioning to BPA-free cans, they currently claim that 21% of the 365 line is already BPA-free. However, I was then told that due to production processes, they were unable to determine which products are included in this 21%. I couldn’t believe my ears! Even though 21% of the 365 line is BPA-free, there is no way to conclusively tell which products are in the BPA-free cans. Sounds a bit like a game of Russian Roulette to me.

Fortunately for Whole Foods I am not looking to reap any benefit from this careless mishap. I do believe that consumers have a responsibility to know what they are putting inside their bodies. So instead of attacking Whole Foods for what happened, I want to share my experience to encourage others to do their research. If you see something on the shelf at the supermarket that seems too good to be true, look into it more before accepting the first response you’re given.

With that in mind, Whole Foods also holds a responsibility to ensure their staff are adequately trained and educated to provide consumers with accurate information of the products in their stores. Had the manager on duty simply been honest with me and indicated that he did not know the answer to my question, I would have been satisfied with his response and willingness to find out for me.

I mentioned at the beginning of this article that I still shop at Whole Foods, and I will likely continue to do so. I simply want to stress to everyone that even the most health-oriented establishments often have shortcomings that we, the consumers, must continue to question. It is a direct result of our inquiries, demands and spending that dictates change. Rather than boycotting companies like Whole Foods, let’s provide them with useful feedback so positive change can occur.

What would you ask Whole Foods to change in their store?

Free Range Eggs: The Real Definition

Rich Ralph R.BIE, RHN — Thu, 14 Apr 2011 23:54:06 +0000

I was at my favorite grocery store a few weeks ago and I noticed they had started carrying a new brand of organic free range chicken eggs. I picked up the carton and read a bit about the farm so I could get a better understanding of the methods by which this particular farm operates. As I read the description on the package, it seemed to imply that these eggs were not just free range, but they were from pastured chickens! Discovering this new brand made me realize how confusing all the terms are when labeling eggs and chickens. Free range, free run, pastured, pasture-raised, grain fed, omega 3. All of these terms are enough to make your head spin. But what do they really mean?

I decided to call the farm directly to speak with them about their practices and get a better understanding of how their chickens are raised. The description on the package wasn’t lying. This farm believes that chickens should have complete access to their pastures so they can forage in the grass and dirt for insects and grubs as a chicken should be doing.

Satisfied with my first call, I then thought it would be a good idea to call the Canadian Food Inspection Agency (CFIA) and inquire about how our government regulates and defines the different terms that are stamped on eggs. Call me crazy, but I assumed the government would want to monitor and control something like this. Although it took me a few transfers and a bit of phone tag, I eventually connected with a Labeling Law Officer who specifically works with egg regulations. Here’s where things started to get a bit interesting. The officer I spoke to indicated to me that the term ‘Free Range’ is essentially unregulated. Although there seems to be some very loose guidelines, the CFIA will allow nearly any farm to use the term on their eggs as long as that farm provides the government with a definition for that term. In other words, 5 different farms could operate by 5 different definitions of ‘free range’. One farm may define free range as ensuring the chickens have access to a specified amount of space outside the confines of the coup. This does not necessarily mean the grounds to which the chicken has access is a grassy pasture. Whereas another farm may define free range as allowing the chickens to roam freely, only being confined to the property boundaries. So the unfortunate truth is that unless the consumer asks the farmer how the chickens are being raised, there is no way to be certain that your free range eggs are truly ‘free range’.

The same holds true for other labels seen on eggs, such as free run or pasture-raised. When I asked the officer about pasture-raised or pastured eggs, I was astonished to find out the officer had no idea what I was referring to. These terms are just beginning to gain popularity, so I realize many consumer are still unaware of what is meant. But I did expected a Labeling Law Officer to be a bit more knowledgeable with respect to the industry in which they specialize. Pasture-raised (a.k.a. pastured) eggs, not to be confused with the term ‘pasteurized’, refers to eggs that are from chickens which are free to wander through the pastures. As I mentioned above, these chickens are able to eat a traditional chicken diet including insects and grubs. This results in chickens that produce a far superior quality egg with greater nutrient value.

The bottom line is that mega-companies who produces eggs rely on the fact that most consumers are unaware of the unregulated terminology within the egg industry. They simply slap a label on their packaging to give us the impression that their eggs are produced from happy chickens. As much as we’d like to trust our government to implement adequate guidelines and rules for the production of our food, the fact is that these regulations are not in place. The good news is that we, as consumers, have an enormous amount of power to shift the current practices. If you want to influence the rules and restrictions (or lack thereof), start asking questions at your grocery store, call the farm from which your eggs come, or even contact the CFIA and inquire about their intentions for regulating these definitions. Change can take some time, but have the ability to create the change we want.

What’s your favourite way to eat eggs?

Butter VS Margarine: Melting The Rumours And Spreading The Truth

Rich Ralph R.BIE, RHN — Fri, 25 Mar 2011 16:37:27 +0000

Growing up as a boy in Ontario, I can remember on certain occasions our dinner table would have a special surprise… REAL butter. From what I remember, the butter would only make rare appearances because it was considered to be a less healthy option to margarine and should not be indulged upon frequently. So my sister and I would savour those times when we could roll our cobs of corn across a stick of butter, or drizzle some of the liquid gold over our air-popped popcorn.

Knowing what I know now, I find it fascinating to look back and see the extreme differing opinions on butter and how fast society’s conceptions have shifted with respect to the accepted beliefs of its nutritional facts. Even today, largely due to the financial power and politics of mega corporations, there is still much debate surrounding this seemingly obvious topic. Sure, the Heart & Stroke foundation may endorse margarine as a heart-healthy alternative, but I personally prefer to avoid consuming a product that is almost entirely synthetic and is literally only 1 molecule away from being plastic! Let’s explore a few topics surrounding butter and fats.

Trans Fats

Butter is higher in saturated fats. But as modern research is proving, it is trans fats that are dangerous and should be avoided, not necessarily saturated fats. Trans fats are those which have undergone a heavy form of processing. Through chemically-induced hydrogen saturation of the carbon bonds in the fat, the structure of the unsaturated oil is changed. This alters the way the body metabolizes these fats and results in high levels of free radicals in the body. Free radicals are very unstable molecules that can create serious damage anywhere in the body leading to many problems such as heart disease or cancer. Saturated fats have been unfairly demonized through the course of the low-fat diet trends. Ironically, I recently heard Dr. Oz continue to perpetuate this fallacy surrounding saturated fats. And then, in an unrelated segment, Dr. Oz gave praise to coconut oil… a saturated fat! To me, this only emphasizes the fact that we should not be concerning ourselves so heavily on the saturated versus unsaturated debate. Instead, we should be focused on consuming high quality, unrefined fats and oils.

Cholesterol

Cholesterol is another area of concern when discussing butter versus margarine. There is a common misconception that butter causes high cholesterol. However, what most people forget is that our liver actually manufactures cholesterol and will work to regulate the amount in our body at any given time. So if we are getting a lot of dietary cholesterol, our liver will produce less. If our diets are low in cholesterol, our liver will make more. The biggest problem with cholesterol is the method by which is is transported through our bodies. Cholesterol can be carried by LDL (low-density lipoprotein) or HDL (high-density lipoprotein) molecules. The LDL is the ‘Lousy’ form since it’s role is to carry cholesterol into the blood stream from the liver, thereby contributing to higher levels of cholesterol in our blood. Whereas the HDL, the ‘Happy’ form, works by bringing the cholesterol back to the liver to be broken down. So the goal is to raise HDL levels and lower LDL. Contrary to what margarine manufacturers would have you believe, these artificial spreads can drastically increase your LDL and lower your HDL putting you at an increased risk of coronary/heart disease. Butter, on the other hand actually helps increase your HDL.

Breast Milk

It’s important for breast-feeding mothers to remember that whatever Mommy eats, baby will be eating, too. Some studies are showing that the amount of trans fats in women’s breast milk is on the rise. This trend tends to be mainly prominent in countries which have more trans fats in the food system. For example, women in China typically consume less foods with trans fats and therefore are shown to have lower levels of trans fats in their breast milk than women in North America. I’d like to encourage pregnant and breastfeeding women everywhere to take a closer look at the quality of food they are eating. I also want to emphasize that I strongly believe that breast milk is far superior to any formula, with or without traces of trans fats.

More to consider

A high quality, organic butter from grass fed cows can also contain important fat-soluble nutrients that our bodies need. It has been around for centuries and is consumed by some of the healthiest cultures on the planet. Margarine, on the other hand, has been linked to a lower functioning immune system, decreased insulin response leading to diabetes, and infertility. It has been around for less than a hundred years and is consumed primarily by cultures with an exponential growth in dietary-related, preventable diseases.

So eat butter and enjoy it’s rich flavour with piece of mind and confidence that you are giving your body the healthy fat it needs to survive and thrive.

What are some unique ways you consume butter in your diet?

Top 12 Food Films

Rich Ralph R.BIE, RHN — Wed, 16 Mar 2011 19:43:21 +0000

Documentaries have always been an effective method used by film makers to shed some light on various subjects that may otherwise go unnoticed. In the past, however, documentaries have often held a misconception of tiresome, mono-toned narration and boring cinematography. Fortunately, as the Real Food movement continues to build in momentum, and as the filming technology evolves, many critically acclaimed documentaries have been produced and popularize in the mainstream. With the ever-increasing number of food documentaries being produced, I thought it was time to take a moment to acknowledge my top picks of must-see Foodie Films. These films cover a wide range of food-related topics, such as the economical, environmental and/or political implications involved in our current agriculture system. But the fundamental base beneath each of my top picks is the same… Food!

1) Dirt (2009)

Briefly focusing on the shortcomings and flaws in our agricultural methods, Dirt allows viewers to better understand how our food grows and the importance of healthy soil. All of our food (fruit, vegetables, meat, etc.) is completely dependent on the soil. Vegetation gathers nutrients from the soil and we either eat the vegetation, or animals which have eaten it. If soil becomes depleted or toxic, so to becomes our diets.
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2) Simply Raw (2009)

Definitely a must-see! Simply Raw follows the progress of a group of diabetics as they participate in an experimental raw food retreat for 30 days. The results seen and experienced by all the individuals in the study are exceptionally powerful. This film aims a bright spotlight on the amazing effect our food plays on our health and how resilient our bodies can be.
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3) Fresh (2009)

This film touches again on many issues of industrialized food production. Although some scenes are obviously difficult to watch, Fresh places a uplifting emphasis on how consumers can use their buying power to help reshape our agricultural system in a more sustainable direction.
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4) Food Inc. (2008)

This documentary exposes America’s industrialized food system and its effect on our environment, health, economy and workers’ rights. As they explore our current food production methods, film makers reveal the incredible power, domination and control a handful of corporations hold over us, the consumers.
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5) The Future of Food (2004)

With a heavy focus on the potential impacts of genetically modified foods, this film touches on key topics within political, agricultural and social issues surrounding the industrialization of our agriculture system.
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6) Food Matters (2008)

“The focus of the film is in helping us rethink the belief systems fed to us by our modern medical and health care establishments. The interviewees point out that not every problem requires costly, major medical attention and reveal many alternative therapies that can be more effective, more economical, less harmful and less invasive than conventional medical treatments.”
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7) Supersize Me (2004)

This film takes another 30 day exploration of the impact food has on our health. However, in Supersize Me, rather than switching to a healthy diet, Morgan Spurlock goes on a 100% McDonald’s diet to see what effect fast food really has on our physical body. The results are shocking.
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What’s On Your Plate? (2009)

What’s On Your Plate explores many of the same social, economical, environmental and health problems caused by our food system, but looks at these things through the eyes of children. Filmed over the course of one year, the film follows two eleven-year-old multi-racial city kids as they explore their place in the food chain.
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9) King Corn (2007)

“Ian Cheney and Curt Ellis, best friends from college on the east coast, move to the heartland to learn where their food comes from. With the help of friendly neighbors, genetically modified seeds, and powerful herbicides, they plant and grow a bumper crop of America’s most-productive, most-subsidized grain on one acre of Iowa soil. But when they try to follow their pile of corn into the food system, what they find raises troubling questions about how we eat-and how we farm.”
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10) Tableland (2007)

Tableland is a culinary expedition in search of the people, places and taste of North American small-scale, sustainable food production. From BC to Quebec, Tableland showcases the successful production of tasty, local and seasonal food from field to plate.

11) Our Daily Bread (2005)

Our Daily Bread is an almost silent (ie. no commentary) film taking you deep into the distressing world of industrialized farming. Although often quite disturbing, this is a powerful film that opens your eyes to what is truly going on behind the closed doors of our mainstream agricultural practices.
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12) Fast Food Nation (2006)

Fast Food Nation takes a slightly different approach in examining the social, environmental and economical impact of our current agriculture system. This film uses a slightly satirical and fictional storyline to shed some light on very real issues of exploitation occurring everyday.
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What are your favorite Foodie Films?

Do You Drink Enough Water?

Rich Ralph R.BIE, RHN — Wed, 02 Mar 2011 22:46:12 +0000

You may already know that the human body is over 60% water. And you may have been told that the average adult should drink about 8 glasses of water every day. But did you know that by the time a person actually feels thirsty, their body has lost roughly 1 % of its total water? Dehydration can have a physical effect on our bodies before we even experience thirst. Once the body loses only 0.5 % of its water, there is already an increased strain on the heart. Obviously dehydration has a wide range of severity depending on the total amount of water lost and the length of time without replenishment.

A few years ago, I was in a position in which dehydration was a very realistic possibility. In the summer of 2007, I set out to become the first man to successfully rollerblade non-stop from St. John’s, Newfoundland to Victoria, B.C. Skating 6-10 hours a day for 4 months, I was faced with all kinds of obstacles and weather. Dehydration was one concern I thought about every day. I was generally very careful to ensure adequate amounts of water to keep myself hydrated. However, I was faced with several days of record-breaking heat which proved to be too much. By 9:00am, the heat was so unbearable that I began feeling sluggish, thirsty and light-headed. I was forced to retreat to the shade of my safety vehicle for the majority of the day and would limit my skating to the early morning and later in the evening. Fortunately I had the means and mindset to avoid any major problems, but many people do not recognize the early warning signs and get into serious trouble.

We know that we need to stay hydrated. And we know we need water to stay hydrated. But what we often don’t consider are the reasons why hydrating is crucial. Other than feeling thirsty, there are numerous physiological effects dehydration can have on our bodies. Here’s a few points that are often over-looked which emphasize the importance of hydrating:

Carries glucose (energy) to working muscles – whether you’re an athlete or not, you use muscles everyday. Without water, there would be no efficient way for our muscles to get the energy they need.
Elimination of metabolic waste – we need water to allow every cell in our body to excrete the waste products resulting from regular metabolism. This waste then needs to be transport through our bodies and eventually eliminated in the form of urine or feces.
Regulate body temperature – we need to maintain a consistent body temperature within a narrow range to survive. Water helps to regulate this temperature.
Joint and ligament lubrication – water is actually the main lubricant in our joints which enables us to move smoothly and pain-free. I’ve actually seen cases in which individuals have been able to alleviate some arthritic pain by simply increasing their water consumption.
Aide vitamin and mineral absorption and assimilation – all of the vitamins and minerals we consume through a healthy diet needs to be absorbed and assimilated into our bodies. Many people take supplements but receive no benefit because they aren’t absorbing or assimilating the nutrients. Drinking more water can promote the use of water-soluble nutrients by our bodies.

Warning signs of dehydration can vary with respect to intensity. Some of the first symptoms include fatigue, thirst, flushed skin, light headedness and dark urine with strong odour. As the lack of water progresses, symptoms can become more obvious and could include difficulty swallowing, stumbling, clumsiness, delerium, shriveled skin, sunken eyes, dim vision, painful urination and muscle spasms or cramping.

If left untreated, dehydration can place serious strain on many aspects to your health. As mentioned before an extra burden to the heart and cardio-vascular system can occur very early. Severe situations can result in reduced mental capacities, and even lead to a coma. A healthy individual could possibly survive for about 6-7 days (of course there are many factors) without any water before their body would completely shut down.

There are varying opinions with respect to the amount of water we should be drinking each day. Recent studies are proposing that we don’t actually lose as much water during exercise as we used to think. The premise being that although we may sweat a lot of fluid out, our respiration may promote some water retention naturally. According to one study, British scientists estimated that a marathoner could potentially lose 1 to 3 % of their body mass without any loss of water.

Nevertheless, I am still of the opinion that we, as North Americans, do not drink nearly enough clean water to maintain optimal health. I personally live by the guideline of consuming 1/2 an ounce of water for every pound I weigh. So to use myself as an example, I weigh roughly 165 lbs. This means I drink just over 80 ounces (nearly 2.5 liters) of water every day. Of course, this amount can vary depending on other factors like activity levels and external temperatures. I’ve seen many clients who, after simply increasing their water consumption, experience incredible improvements, such as higher energy, better elimination, improved digestion and decreases joint pains.

I’ve heard the excuse that “I don’t drink much water because it goes right through me and I have to pee all the time!” If you fall into this group of people, you’re not alone. Perhaps you feel like your body really isn’t absorbing any of the water. One tip I give my clients is to try adding a small pinch of unrefined sea salt to your water. It may sound odd, but trust me, it works. If you can taste the salt, you’ve used a little bit too much. The minerals in the salt will actually promote the uptake of water into your cells, so you will absorb more and excrete less. Sea salt in my water was one trick I used religiously during my 4-month journey across Canada.

We are very fortunate to be living in a country in which access to clean drinking water is easily accessible. So start drinking more and let yourself experience the rejuvenating effects it will have on your well-being.