food

What's more important:

Weight loss or muscle gain?

Muscle mass is directly correlated with longevity and excellent health. Rather than trying to “lose weight”, people are better striving to improve body composition.  This means losing fat and building or maintaining muscle. The lean (non-fat) components of the body are denser than body fat. Therefore, the number on the scale isn’t always to best outcome measure, especially when it comes to health. A better predictor of health is body composition. A method to track your body composition at home (other than looking in the mirror) is measuring your waist-to-hip ratio (waist measurement divided by your hip measurement). As this ratio decreases, your abdominal (visceral) fat decreases, and so does your risk of all cause mortality.  So, it is actually possible for the scale weight to increase and your waist to hip ratio to decrease – and at the end of the day you will be healthier. 

Dr. Gabrielle Lyon calls muscle the organ of longevity.  “The stronger and healthier your muscle is, the more carbohydrates and fat your body burns”.  Healthy muscle mass improves metabolism and decreases risk of cardiovascular disease and diabetes.  Muscle mass is also a reliable protein reserve that is protective for people after prolonged illness (i.e. cancer)

There are numerous methods to lose fat – some more healthy than others.  There are only two basic ways to increase and maintain muscle mass: resistance exercise, and consuming protein. 

Resistance exercise is lifting heavy things a few times a week.  You could try body weight exercises like squats, push-ups and pull ups. I like a single set to failure using the rest – pause technique for bodyweight exercises.  You could lift weights in the gym or rocks in your yard. Compound movements are typically safest and the most effective for your effort.  My favorites are deadlifts, squats, bench press, shoulder press and a bent over row.  For these I prefer hierarchical sets i.e. 3 sets of 15, 8, and 4 reps – increasing the weight with each set.   

Protein is an essential macronutrient, necessary for all the cells of the body. It is needed for the structure, function, and regulation of all tissues and organs - especially for building and repairing muscle. Once consumed protein is broken down to amino acids.  Humans must obtain some essential amino acids from protein in their diet. Proteins also have a key role in immune function, building enzymes for metabolism and DNA repair, and building hormones and neurotransmitters.  High protein diets (45% of total calorie intake) have been shown to decreases blood pressure and increase HDL cholesterol. 

There is no conclusive evidence that a high protein diet can cause chronic kidney disease. Protein may be used as fuel in the absence of carbs and fat, however, excess protein is not stored as body fat and is excreted as urea via the kidneys. 

Protein should be prioritized.  It is nutrient dense and very satiating. Consuming a minimum 30 grams of protein per meal is needed to stimulate muscle protein synthesis. It is actually more important for sedentary people as they are not stimulating muscle growth with exercise and older individuals because muscle mass gets harder to maintain as we age.  Generally speaking, 30 grams of protein at each meal (3 meals a day) should be a minimum target. That’s 90 grams of protein per day. Up to 1 gram of protein per pound of desired body weight may be recommended for active people who want to maximize muscle mass.  

This is what 30 g of protein looks like:

•      7 thick slices of bacon

•      5 large eggs

•      4 ounces of ground beef

•      6 ounces of tempeh

•      1 scoop of whey protein

•      3/4 block of tofu

•       4 ounces chicken breast

 

References: 

1.    Srikanthan, Preethi et al. Muscle Mass Index As a Predictor of Longevity in Older Adults The American Journal of Medicine, Volume 127, Issue 6, 547 – 553.

2.    Srikanthan P, Seeman TE, Karlamangla AS. Waist-hip-ratio as a predictor of all-cause mortality in high-functioning older adults. Ann Epidemiol. 2009;19:724-731.

3.    https://drgabriellelyon.com

4.    https://en.wikipedia.org/wiki/Waist–hip_ratio

5.    https://www.bodybuilding.com/content/measuring-your-macros-what-30-grams-protein-looks-like.html

Mom was right

Stand up straight

Modern people are hunched forward on their phones, computers, and behind the steering wheel all day long. This can be the cause of a lot of neck and back pain. It pushes our head and our centre of gravity forward, causing a strain our neck. It increases curve in your thoracic spine, which may prevent you from breathing properly with your diaphragm, further exacerbating pain and stiffness. Evolutionarily this slumped forward posture is a defensive position and triggers the release of stress hormones leading to even more tension. 

By being a little more conscious of our posture we can stand straighter, move better and feel good. Get somebody to take a picture of you from the side and see what your posture looks like.

  • Your chin and neck should be back with your ears over your shoulders

  • Standing in a neutral position your thumbs should be pointing forward

  • Externally rotate the shoulders instead of pointing them toward each other

  • Your pelvic floor should be parallel to your diaphragm, you can accomplish this by tilting your pelvis posteriorly (similar to the motion made during intercourse)

  • Keep the front of the  rib cage tucked down instead of flaring out.   

  • If none of the above makes sense, or your side picture looks atrocious - call us today!

Change your environment

  • Try holding the phone up to look at it instead of looking down at it

  • Take frequent breaks from computer work and sitting

  • Stand and walk more at work and at home

  • Breath through your nose, which stimulants your parasympathetic (rest and digest) nervous system, and activates your diaphragm

  • Try corrective exercises that stretch the soft tissue that becomes tight from slumping and strengthen the tissue that become weak.  

This will not be comfortable at first but your brain and body will adapt in time and your joints, soft tissue, and even your organs will thank you down the road. 

New Year's Resolution Reset

Health Goals

Dr. Jen was featured on CBC’s Mainstreet with Wendy Bergfeldt a couple weeks ago and they spoke about keeping New Year’s Resolutions.

Where are you with your resolution? If it’s time for a tune up, have a listen to this segment.

Womens' Wellness Expo

Live a healthier life!
Learn about what types of support exists in our community. 
This is an event mothers can attend with their daughters or grandchildren, sisters can attend with each other and entire families are welcome. 

Saturday, April 7th
Trade Show 9:30-3:00pm
Speaker "Woman's pelvic floor health" with Alana Coady Physiotherapist 10:00 - 10:30am
Cooking Demo #1 with Thyme Savour Take Away 10:30 - 11:00am
Yoga with Kim Lewis 11:00 - 11:45am
Cooking Demo #2 with Ann Marion Willis dietician from Superstore 11:45 - 12:15 pm
Speaker "Getting Healthy and Staying Healthy" 12:15 - 1:00pm
Meditation with Maritime Meditation 1:00 - 1:45 pm
Speaker "Foot issues" with Dr. Amy Welsh - podiatrist 2:00 - 2:30pm
Prize Draw 2:30

Confirmed trade-show attendees include:

  • Ashlee White TCM acupuncture,
  • Enso Float wellness,
  • Dr. Amy Welsh podiatrist,
  • Cabot physiotherapy,
  • Feit physiotherapy,
  • Thyme Savour take away food shop,
  • Ann Marion Willis dietician from Superstore,
  • Island Chiropractic & Family Wellness,
  • Deborah Monaghan RRT & Ayurvedic Reflexologist,
  • Maritime Meditation,
  • Kim Lewis, Yoga instructor
  • Thyme for Ewe Farm
  • CBRM recreation department,
  • CB YMCA,
  • Cape Breastoners dragon boat team
  • Baby Box Canada
  • Cape Breton Family Resource Centre

Volunteers from Our Lady of Fatima Parish will be offering soup and biscuits.  The first 25 people in attendance will receive a complimentary 8x10 portrait from Creative Isle Graphic Design and Photo.  There will also be a prize draw at 2:30 pm that participants do not need to be present for.  Admission is by donation.

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Gluten Free, Dairy Free "Cheesecake"

Dairy Free "Cheesecake"

I've had my eye on this recipe for awhile and I thought Christmas would be the perfect time to try it out.  I can't even start to explain how good this "cheesecake" was!  Every single person that tried it said it was remarkable!  Here are what some people are saying:

  • "This is really really good -what is the crust made out of?" Keith (gluten intolerant)
  • "It was SOOOOOO good" Jen G. (supermom)
  • "DOOD" aka "Good" Ethan, (age 1)

I adapted the recipe from the Helmsley and Helmsley cookbook we got last year for Christmas.    It was the easiest thing on earth to make and it's jam packed with nutrients! 

Needed:

  • 1 cup pecans
  • 7.5 tablespoons shredded unsweetened coconut
  • 9.5 tablespoons cocao nibs (found them at superstore and at bulk barn)
  • 1 cup pitted dates
  • 9 tablespoons raw honey
  • 3 tbsp coconut oil (melted) for base
  • 5-6 ripe avocados
  • 3/4 cup lime juice
  • 1 tsp lime zest
  • 3/4 cup coconut oil (melted) for the filling
  • stevia to taste
  1. Pre-heat oven to 300 degrees F - When heated, toast the pecans and coconut on a baking tray for about 7-10 minutes, until coconut is golden.
  2. Line the base (and sides if you wish) of a springform or loose-bottomed 7 inch round cake tin with parchment paper.
  3. Put the pecans, coconut, cocao nibs, pitted dates and 3 tbsp coconut oil in blender/food processor and blend until mixture is crumbly but still holds together, keeping a little crunch is a nice touch.
  4. Fill the bottom of your tin with the base mixture and press it down tight with the back of a spoon - making sure it is even on all sides.  Let the base cool in the fridge while you prepare the filling.
  5. Put the peeled avocados, lime juice, lime zest, raw honey, 3/4 cup coconut oil, and stevia in the blender/food processor and blend until smooth and silky.  The more coconut oil you use the thicker your cake will become.  Check for taste and add more lime juice, honey or stevia based on your preference for sweet vs. tart. (to be honest I used barely any stevia when I made mine). 
  6. Pour filling in the cake pan, cover the top and return to fridge for at least 4 hours or let rest overnight. 
  7. Before serving carefully remove cake from pan - you may need to run a knife around the edges before removing cake. 
  8. Enjoy!

Ps - I thought a little bit of drizzled dark chocolate, or toasted coconut could make a nice addition to the cake - but it's pretty perfect as it. 

P.Ps - You could use this base for any other type "non-bake" cakes too - it was seriously that good. 

Lobster Coconut Noodle Soup

Lobster Coconut Noodle Soup

With Lobster season in full swing, here's a good way to use up your leftover lobsters (if there are any!).  It's a nice, quick and healthy option for those who always feel a little guilty with the full cream in traditional lobster chowder. Give this recipe a try, it might just become your new go to for lobster the next day!

Cooking time - about 20 minutes if you lobsters are cooked and shelled in advance.

  • 3 cups vegetable stock
  • lobster Shells
  • 2 cloves garlic
  • 400ml full fat coconut milk (1 can)
  • 2 tablespoons Thai red curry paste
  • 1+1/2 tablespoon fish sauce
  • 1/2 lime
  • 2 stalks lemon grass chopped (use the lower 1/3)
  • 2 chopped carrots
  • 5 quarterted mushrooms
  • 1 small handful of rice noodles - I used thick ones, but vermicelli type noodles would probably work well too
  • cooked lobster meat - I used 4 tails and 8 claws, in bite sized pieces 
  • cilantro 
  1. Bring the stock, garlic and shells to a boil. Reduce heat to min. Remove the shells and garlic
  2. Add 1 can of coconut milk, fish sauce and thai red curry paste, whisk for 1 minute.
  3. Add carrots and lemongrass.
  4. While that is cooking, in a shallow pan, boil water for noodles.  Once water is boiling, add noodles and let them boil only for a very short time (like less than a minute). Dump hot water and let noodles sit in cold water. 
  5. Add lime and mushrooms.  Increase heat to medium (not quite boiling)
  6. Add lobster and noodles.
  7. Serve with cilantro garnish.

With no Thai restaurants in Sydney, I modified a Tom Kai Gai recipe just a little, the results were fantastic!  You can opt for no noodles in this dish. When I make this the next time, I think I will add some celery and maybe some bamboo shoots.

There is quite a bit of salt in the stock, so you probably won't need to add any into the soup.  We were serving this to our little office manager, so it was less spicy than we would normally serve. You can add a small dash of scriacha if you want to liven things up - but give this a go first, it is a very flavourful soup as is.

You can opt to go with "lite" coconut milk, but I find "lite" to be very watered down and less flavourful. Live a little, go with the full fat coconut milk....

It's kinda sad that we needed a nice hot soup on such a cold day in July.  Oh summer, I feel like you are just playing games with us.... will you ever really show your face?

JMM

Healthy Soup for Dinner!

Roasted Butternut Squash and Tomato Soup

Here's an easy and healthy option for dinner tonight!

  • 2 medium sized butternut squash
  • 1 large can diced tomatoes (fresh if you have them)
  • 1 small onion
  • 6-10 roasted garlic cloves
  • Bone broth (homemade if you can...) - amount depends on how thick you like your soup
  • Coconut oil or olive oil
  • Salt & Pepper to taste
  • Dried basil
  1. Slice the squash and remove the seeds and place onto a baking pan
  2. Dice the onion and place into the hollowed squash, leave the garlic wrapped and place onto the baking pan with the squash and onions
  3. Using olive oil or coconut oil - coat the squash with oil and mix a touch of oil in with the onion
  4. Bake the squash, onion and garlic at 350-400 for around an hour (squash will be soft to pierce with fork)
  5. Remove the skins of the squash
  6. In a pan warm the coconut oil and sauté the tomato for 20 minutes then let cool
  7. Let the vegetables cool so that you can work with them without burning yourself. Mix all the vegetables in a blender and blend until smooth.  You may have to add 1/4-1/2 cup of bone broth  into the blender to help liquify the vegetables.
  8. In a large pot add the vegetable mixture and bone broth.  We added about 2.5 cups of broth, which gave us a soup with a consistency thicker than broth but thinner than baby food. 
  9. Bring pot to a gentle bubble, adding salt, pepper and basil to taste
  10. Enjoy!

This soup had a nice blend of sweet and savoury!

** A pinch of dried chillies might compliment this soup nicely.  We did not add any chillies as our little office manager will be eating this soup for the rest of the week!

The soup is pictured with a small glass of fresh-squeezed non-pasturized  orange/pineapple/raspberry juice and two small pieces of fresh baked olive loaf (both from Superstore... I wish I was that kind of supermom!!)

Should you supplement with fish oil?

Benefits of Omega 3 fatty acid

Do you have enough omega 3 fatty acids in your diet?

The evolutionary human diet had 1:1 omega 6 fatty acids to omega 3 fatty acids ratio.  Today most modern diets have a 10:1 to 30:1 omega 6 fatty acids to omega 3 fatty acids ratio.  So what?  Both fatty acids are essential to our diet and help regulate your body’s metabolic and inflammatory state.  Omega 6 fatty acids are much more inflammatory than omega 3 fatty acids and if the ratio is altered, the body’s homeostatic state is altered. 

Our ancestors ate real food like game meat, seafood, fruits, vegetables, nuts, and seeds.  They ate a variety of seasonal foods and had healthy habits around food.   Today we eat more processed foods, such as, grains, sugars, and unhealthy fats/oils.  Even the animals we raise are no longer fed their evolutionary diet.  Cows are meant to graze on grass but are fed grains, which increase their omega 6 fatty acids.  We also eat too much.  We snack all day and use food as a coping mechanism for psychological stress.

How you can get enough omega 3 fatty acids in your diet?

There are marine sources of omega 3 fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).  α-linolenic acid (ALA) is found in plant oils, most commonly flax oil.  While ALA is great the more benefical source is EPA/DHA.

The best source of omega 3 fatty acids (EPA/DHA) is oily fish like anchovies, sardines, herring mackerel, and wild caught salmon.  We need about 2-3 servings a week.  Avoiding processed foods in our diet will decrease our omega 6 fatty acids.  If you do not eat this much fish you should consider a quality fish oil supplement. 

Effects of fish oil on your health and longevity

Acute stress and inflammation is an important function of the immune system and the healing process.  However, chronic inflammation caused by poor diet, physical inactivity, psychological stress, and genetic function contributes to heart disease, diabetes, stroke, Rheumatoid Arthritis, Alzheimer’s disease and more.  Omega 3 fatty acids have a role in combating these chronic diseases.

Omega 3 fatty acids are responsible for proper functioning of the cell membranes of all the cells in your body.  The health of your cells determines the health of your brain and body.  Thus, omega 3 fatty acids play a role in all functions of your body including growth and development, brain and nerve function, digestion, immune function, hormone regulation, skin and bone health, regulation of inflammation and healing, blood triglyceride levels, cardiovascular function, vision, and emotions and behavior.

Canadians do not consume enough omega 3 fatty acids in their diet and supplementing may help prevent and treat disease.  It can be a simple step toward living your life!