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The Sunshine Vitamin

When I went to see my doctor this fall for my annual check-up she added vitamin D to the list of things she wanted to test with my blood work. She told me she wasn’t really supposed to send me for this test: government orders. Over the past few years, as an increasing number of diseases and conditions have been link to low levels of vitamin D. Doctors all over Canada have been testing their patients, and in our land of universal health care, these tests cost the government money - a lot of money. After Statscan released the results of their comprehensive survey in March of 2010, which found that two-thirds of Canadians had vitamin D levels below what’s considered optimal and almost 10% of people didn’t even have enough for maintaining good bone health, the government has asked the medical establishment to assume that everyone is deficient and recommend a supplement of 1000 IUs of vitamin D daily.

Being the inquisitive lady that I am, I was curious what my vitamin D level was. I assumed I would probably be fine considering I eat a healthy diet, take a multi-vitamin when my diet is less than ideal, and spend a fair amount of time outdoors. To my surprise, a phone call came a few days later from my doc’s office to tell me that my vitamin D level was 73 nmol/L(nanomoles per litre) which translates into “insufficient for optimal health”. While deficiency is defined as below 27.5 nmol/L, there is a growing consensus that much higher concentrations, above 75 nmol/L, have been found to be associated with a lower risk of breast and colon cancer, some cardiovascular disease and depression. I was advised to take a 1000 IU vitamin D supplement. Now, I prefer to get my vitamins directly from the source, like from food or in the case of vitamin D, the sun, but sometimes this is just not enough. Salmon, shrimp, sardines, cod and eggs are all good food sources of vitamin D. The sun’s UVB rays trigger vitamin D production in the skin but the intensity of UVB light varies dramatically with geographical location (latitude), time of year, time of day, degree of cloud cover, and other factors. The darker your skin colour the longer it takes your skin to synthesize vitamin D from sunlight. And, let’s not forget the risk of skin cancer with over-exposure to the sun.

So, when I weighed in all of these factors I’ve decided to take my doctor’s advice and add vitamin D to my supplement regimen. I love salmon and eggs and eat both regularly, but really how many omelets can a gal eat? That said, I am recommending that my clients take a vitamin D supplement, particularly in the winter months when sun exposure is at a minimum. Pregnant women and breastfeeding mothers should also be supplementing vitamin D as they not only need to maintain their own levels of the sunshine vitamin but they are also supplying it to their babies. Most cow milk is fortified with vitamin D but as you’ll read in my next blog, I’m not a fan of cow milk for humans (it’s great for calves and their four-part tummies). So eat your fish and get outside when you can, but consider a vitamin D supplement if you want optimal health, and who doesn’t?

Rebecca Sutherland, RHN

 

Book Review Blog

Let me start by saying that although I’m a voracious reader I’ve always leaned towards fiction over non-fiction. This preference for fiction may be part of why I struggled with Slow Food Nation by Carlo Petrini. This book was not what I was expecting. I was thinking: discussion around the importance of eating natural, whole foods, cooked by traditional methods, the health benefits of eating “slow food” over “fast food,” maybe some recipes. That, however, is not this book!

Slow Food Nation is more like an essay, or even a treaty on the need to move away from the globalization and homogenization of our processed food diet and back to a more local, natural diet. A diet diverse on a global scale but homogenized on a regional level based on culture, climate and community. Petrini makes good arguments against agro-industry, processed and fast foods. He cites the damaging effects, not only on our health and the environment but also the losses to local economies, cultural knowledge and also the loss of flavors, taste and diversity of species.

Most people probably think that compared to 30 years ago our grocery stores have a much more diverse selection of foods than they used to, and to some degree, this that is true. But, what I think would be a surprise to many people is the number of fruit and vegetable varieties, as well as pig, cattle and poultry breeds, that have become extinct. These varieties did not fall out of favor based on flavor or nutritional value but because they were not well suited to industrial agriculture. They didn’t produce milk fast enough, their breasts weren’t big enough (I’d be in trouble!) or they’d bruise too easily to be picked by machines. When tomato industry spokesmen were asked about the most important characteristics of a tomato for the fresh food market, taste and nutrient values were not even in the top five.

Petrini goes on to make arguments in favor of the science of gastronomy as well as the social responsibility of the gastronome, “a multidisciplinary science...that takes account of the agricultural economic, scientific, technical, social and cultural processes that are involved in nutrition.” I feel that this is where he is speaking directly to the target audience for this book: the gastronome.

While reading Slow Food Nation, I didn’t feel that I was the target market for this book. While I do consider myself a bit of a “foodie,” I’ve never thought of myself as a gastronome. Gastronomy is not really a widely used term in Canada.

When we were in London on our honeymoon our friend Simon suggested we try a gastro-pub and my first thought was “yuck,” not gourmet pub fare. After getting my diploma in nutrition I am no longer grossed-out by gastro-anything. In fact I am in awe of our digestive or gastro-intestinal system and all of the incredible things it can do.

I very much agree with Petrini’s assertion as it is summed-up by Alice Waters of Chez Panisse fame in the forward to the book: if you truly love food and wine it is your duty to ensure that the foods you love are good, tasty to eat; clean in how they are produced using environmentally sustainable and humane practices; and the system by which our food is provided must be economically and socially fair to all who labor in it. So while I very much agree with Petrini’s message, I didn’t love the style of the book. It was written in Italian and translated into English and I can’t help but wonder if it was more readable in its native tongue.

Rebecca Sutherland, RHN

 

Smart Holiday Eating

How to make sure your new fall jeans still fit on Tuesday!

I could have come up with countless subtitles for this blog. How to avoid having Pepto-Bismol as your aperitif or how to avoid a Thanksgiving food coma, would have worked just as well. I always look forward to holiday meals. Having the family all together, the familiar comfort foods and the guilt-free indulgence in a second desert or extra stuffing. My tips for smart holiday eating are in no way meant to make you feel guilty about enjoying your holiday feast they are just suggestions that might help you avoid the post meal discomfort of indigestion, lethargy, bloating and the potential of diner’s remorse (the bad feelings you get from going overboard at a meal that totally out-weighs the pleasure you had while eating said meal). Diner’s remorse tends to happen Tuesday morning when you are trying to get dressed and your new fall outfit doesn’t fit as well as it did pre-feast.

1. Earn your feast. You’ve got all your family and/or friends together so why not plan an activity that has people up and moving. Whether it’s a walk around the neighborhood, throwing a ball or Frisbee, a pick-up game of soccer or road hockey getting active together is fun and will definitely make the reward of dinner that much sweeter and well deserved. Historically large feast were always broken up with dancing, games and entertainment and it makes the event more about time spent together and less about eating or over-eating which is often the case.
2. Don’t give-in to the killer carb cravings. Thanksgiving dinners are typically starch heavy with bread, stuffing, potatoes and corn. Killer carbs is an accurate description, as we all know by now that the white starchy stuff leads to weight gain, and weight gain leads to heart disease, diabetes and a whole host of other health concerns. Also, these simple carbs (breads, pasta and baked goods) convert quickly into sugar in our bodies causing a short-lived spike in blood sugar followed by a sudden drop in blood sugar. This blood sugar crash leaves you feeling tired, headachy, shaky, grumpy and possibly dizzy, symptoms that many people mistake for hunger, leading them to over eat in an attempt to control the highs and lows in their blood sugar. Vicious cycle, I know. To avoid this at your next family feast only indulge in one simple carb. If you love the stuffing, skip the dinner rolls on the table. If you have a choice between white potatoes and sweet potatoes go for the sweet potatoes (unless of course they’re done up dessert style with brown sugar etc. use your head, I trust you!).
3. Remember the 80/20 rule. If you make a point of eating well 80% of the time you don’t need to stress about the other 20%. This is not a license to binge on the weekends! If you know you have a party or family gathering where there will be plenty to eat, make smart choices throughout the week leading up to the event. Reduce your portions. Eat fresh light foods, salads, steamed veggies. Cutback on cheese, cream, fried meat and other saturated fats. Increase the fish, lentils and beans. During Thanksgiving or other holiday feasts use the 80/20 rule when you are putting food on your plate. Try to have 80% of your plate vegetables, lean protein, salad and whole grains. 20% of your plate is a carb indulgence like stuffing or a white bread roll and any other sweet or fatty condiments like canned cranberry sauce or gravy.
4. Eat slowly and really chew your food. Holiday meals are usually long affairs so pace yourself. If you wolf down your meal you may find yourself having seconds or thirds, not because you’re hungry just because the food is in front of you. A few tips to slow down your eating are to place your fork down frequently during the meal and take time to thoroughly chew each mouthful. Most people chew 3-5 times per-mouthful but that is really not enough. It is recommended that you chew each mouthful of food approximately 14-25 times until the food is completely broken down. This is particularly important with starches as the digestive enzyme that breaks down starch (amylase) is found only in your mouth so you need to chew starchy foods long enough that they are fully coated in saliva. Eating slowly and chewing well can help prevent indigestion, heartburn and acid reflux.
5. Turkey leftovers make great soup or sandwiches, there’s no need to eat the whole bird in one sitting! A portion of protein should be about the size of a deck of cards. There has been so much media talk of high protein/low carb diets in recent years that people have started to think you can have unlimited protein and loses weight. This is simply not true. Ultimately with weight loss it calories in versus calories out and 1 gram of protein has the same number of calories, 4 Kcal, as 1 gram of carbs. Protein is slow to digest which keeps you feeling full longer and it’s a blood sugar stabilizer so it may ward off sweet cravings. However, when it comes to Thanksgiving or other holiday meals where over eating is almost guaranteed you are going to feel full regardless, you are likely indulging in at least one simple carb as well as dessert so the arguments for large portions of protein go out the window. Also, turkey is an excellent source of Tryptophan, which is a needed amino acid that is sleep inducing. Great if dinners at your place and you can just roll into bed after the clean-ups done but not so great if you’ve got to drive home and/or deal with children hyped up after a day with the Grandparents! Keep your turkey portion reasonable and look forward to turkey soup for lunch later in the week.

Above all enjoy the time with friends and family. Be thankful of your time together, the bountiful harvest on your table and take a moment to think of all of the hard work, from farm to kitchen that went into this holiday meal. Savor the flavors new and familiar. Bring these warm feelings with you into the beginnings of autumn.

Cheers,
Rebecca Sutherland, RHN

 

 

Bubbles and Bones

My husband Tim and I recently had a house warming barbecue and one kitchen appliance that got a lot of attention was our Soda Stream soda water maker. I love this gadget (can you call it a gadget?), it’s narrow and doesn’t need to be plugged in and takes up very little counter space. Even as a nutritionist I’ll admit that I use it more then my juicer! It comes with 2 refillable bottles. You can exchange the empty CO2 canisters for refills so we find it much more environmentally friendly then buying cans or large bottles, which need to be recycled. It’s great when you’re hosting a party because you’ll never run out of water (unless of course you run out of CO2 so it’s never a bad idea to have a back-up canister).

From a nutrition standpoint most store bought club sodas contain high amounts of sodium (65-75 mg) that can be a contributing factor to high blood pressure and hypertension. Beverages do not have the same nutrition labelling requirements as food so it’s not always easy to find out the ingredients in your favorite fizzy drink. It can be confusing distinguishing between all the bubbly water options out there! Sparkling mineral water is spring water that is naturally carbonated and contains a small amount of minerals naturally occurring at the source (Perrier, San Pellegrino). Seltzer water is water that has been carbonated using compressed CO2 for example from a soda maker, soda pop fountain or a hand held seltzer gun (often seen in antique shops). Club soda generally refers to bottled or canned carbonated water that usually contains sodium unless it is labeled low/no sodium (Canada Dry, Schweps).

Another thing to keep in mind if you drink a lot of carbonated beverages is your bone health. Club soda is considered a moderately acidic beverage, that is, the finished product in our digestive system is acidic. Our body’s natural pH is slightly alkaline, 7.35-7.45 so in order to maintain that pH balance your blood will use calcium stored in your bones to make your blood more alkaline. Also, sodium competes with calcium for being reabsorbed into the blood stream leading the body to excrete more calcium in the urine. Over time, reduced calcium weakens your bones and as you age this could lead to fractures and osteoporosis

If you regularly consume club soda you need to be sure you are getting enough calcium in your diet. Calcium requirements fluctuate as we age, from 1300 mg in our teens (14-18), to 1000 mg between the age of 19 and 50 and 1200 mg for the 50+. Calcium rich foods include dark leafy greens, broccoli, celery, edamame, tofu, almonds, sesame seeds, oranges, mushrooms and zucchini. I’m not a big fan of dairy foods (future blogs will address this contentious issue!) but yogurt is the one exception and is a good source of calcium with approximately 400 mg/cup. As long as you are consuming calcium-rich foods you should be able to enjoy your bubble water but as with most things, moderation is the key!

Rebecca Sutherland, RHN

 

 

Celebrate and Live Life-Vive La Vie!

Welcome to the first Vive blog. I’m new to the world of blogging so please forgive me as I try to find my online “voice”! Like most women my age I was a huge Sex in the City fan and after years of watching Carrie sitting at her laptop typing one witty little column after the next I thought “I could do that”. That is, until I cracked open my laptop, opened up a new blank document and starred at the cursor blinking away on the screen thinking “where do I start?”.

So I’m going to start by introducing myself, and Vive. I’ve been working in the beauty industry for nearly a decade (Senior Colorist, Exit Hair Salon). At the same time I became involved in the field of holistic nutrition. However, my love of food and healthy living started more than 16 years ago. As a teenager I decided to become a vegetarian. At the time I wasn’t particularly concerned about my health or about the treatment of animals on factory farms. I was just your typical teen wanting to lose weight and exercise some control over my life and one thing I could control was what I ate. At my parent’s insistance I had to do some research to prove to them that being a vegetarian was not going to hurt my growth or development and in the process learned how vegetarianism, when done properly, was not only safe but healthier then the meat-heavy Standard American Diet (SAD). To be honest I am no longer a strict vegetation. I occasionally eat local organic poultry and beef but meat makes up a very small portion of our diet and my early vegetarianism was the beginning of a lifelong interest in nutrition and health.

Eight years ago my sister Jen, an RMT, was working with Dr. Joey Shulman while Dr. Joey was studying nutrition at the Canadian School for Natural Nutrition (CSNN) and after learning about the program Jen new it would be right for me. At the time I was focused on my career in the salon but I kept the information and a few years later I was taking classes and my passion for food and health were steadily growing.

That brings us up to the present and the launch of Vive Nutrition and Wellness. Vive is all about celebrating your life and health. My goal is to work closely with individuals and families to teach them how to eat and enjoy foods that will work for them not against them. Food is the fuel that runs our bodies and the choices you make about what to eat will impact your life and health on every level.

I love food! I love cooking it, eating it and sharing it. I hope you check out the Vive blog regularly as I’ll be sharing food tips, recipe ideas and information about cleanses, detoxing, food allergies, weight loss and much more. I’m an avid reader and will be reviewing cookbooks and books on health and nutrition, (check back for this Fall’s review of Slow Food by Carlo Petrini). There will be regular posts relating to specific health concerns such as diabetes, heart disease, high cholesterol, menopause and osteoporosis as well as digestion-related issues such as heart burn, gas, bloating and constipation (the really fun stuff, I know!). If you really want to keep up-to-date you can always sign up for Vivemail, an e-Newsletter which will include some of the info above, as well as a monthly recipe and articles relating to some of the political issues surrounding food, nutrition and the health and wellness industry.

Wow, this has become a long post. Future post will likely be a lot shorter (unless I get on a rant about whatever my current obsession is!). I hope this gives you a better idea of who I am and what Vive is all about. Please post comments, ideas and suggestions. My goal is for the Vive blog to be a community forum, a place for people to share information and ideas.

Rebecca Sutherland, RHN