Learn – Page 2 – Good Food Guide

Posted on June 7, 2021April 25, 2022 by admin

The Magic of Black Garlic

Delicious and nutritious, aged garlic adds a burst of rich flavour that elevates just about any dish and it’s sodium free. And no, it doesn’t taste like regular garlic.

Black garlic is made from raw garlic that’s been aged under very specific conditions to promote the Maillard reaction. This natural reaction is a chemical process that occurs between sugar molecules and amino acids and produces caramelization. In foods, the Maillard reaction results in the creation of hundreds of different flavour creating familiar compounds like seared or roasted meat, toasted bread, caramelized onions, caramel, beer, chocolate, coffee and maple syrup.

In black garlic, the process turns the raw garlic cloves into an inky-black colour and changes the texture into a date-like consistency. The process brings out a rich, unique flavour which results in a mild, sweet and earthy taste, with notes of plum — without the bitter burn of raw garlic.

Softer and sweeter than raw garlic, black garlic can be added to all sorts of dishes like flavoured dips, compound butters , mixed into ground beef for burgers or bolognese, used as a topping for pizza or simply spread across a toasted loaf of bread and warmed in the oven like garlic bread.

Black garlic works wonders in sauces, salad dressings, condiments, sautéed dishes, soups, grilled meats, and tons of other savoury preparations. It’s also an excellent addition to sweet treats like donuts, cookies and cakes, or recipes that call for maple syrup. It pairs perfectly with chocolatey or buttery desserts. And, there are multiple forms you can use when adding black garlic to a recipe: diced cloves of black garlic in your cookies, black garlic powder in your frostings and as a puree for bbq meat rubs.Black garlic is perfect for infusing flavour into less-indulgent foods such as unseasoned chicken breast or plain vegetables. It packs so much flavour, there is no need to add excess fat, salt, or sugar for flavour. And, it’s sodium-free and can be used as a great substitute salt.

Black garlic is a low moisture, dried ingredient. It should be stored in a cool, dark place in your cupboard. Once a clove is opened the black garlic can be refrigerated for several weeks.

Health Benefits

The heath benefits of black garlic are impressive. Not only is black garlic wildly delicious, black garlic contains about twice as many antioxidants as raw garlic, including one called s-allycysteine. A sizeable number of pharmacological studies discovered that aged garlic extract and its constituents have antioxidant, anti-aging, immune-enhancing, heart protective, and liver protective properties. It can also help prevent tumour and allergic reactions.

One tablespoon (15 grams, 0.5 ounces) of black garlic contains 35 calories, 0 grams of fat, 0 milligrams of sodium, 8 grams of carbohydrate, and 1 gram of protein.

Posted on May 12, 2021April 25, 2022 by admin

The Truth Behind Vegetable Oils

In nutritional truth, not all vegetables oils are created equal. The vegetable oils in this context refer to oils extracted from seeds, grains and legumes including soybean oil, corn oil, sunflower oil, safflower oil, canola oil, peanut oil, rice bran oil, grape seed oil, and cottonseed oil.

Vegetable oils, while nearly nonexistent a hundred years ago, now account for approximately 20% of our caloric intake. Food manufacturers who use these cheap oils for their commercial goods, have utilized it in nearly every packaged food product on the grocery shelf and fast food restaurant add them to the meals we eat, so expect to find them in just about everything from oat milk, tortilla chips, margarine and mayonnaise to Subway’s breads, Domino’s pizza crust and Chipotle’s rice.

Unfortunately, as consumption of these cheap vegetable oils have grown, so have the rates of obesity, cancer, and diabetes and recent studies are indicating there is a correlation between consuming these vegetable oils and devastating consequences on our wellbeing.

In the Sydney Diet-Heart Study, researchers separated study participants into two groups. Both groups consumed the same amount of fat and oil, but the first group’s fat came primarily from vegetable oil sources like safflower oil and margarine while the second group’s fat came from sources like olive oil and butter. Everything else about their diets and lifestyles remained unchanged.

Both groups were monitored and evaluated regularly for the next seven years. The group consuming more seed vegetable oil had a 62% higher rate of death during the seven-year study compared to the group eating less seed vegetable oil.

In another study, the Minnesota Coronary Experiment, participants who increased their consumption of corn oil and margarine had 86% more heart attacks, and for those aged 65 or older, a higher risk of death after four years.

Inflammation

As the food industry began to refine cooking oils, the omega-6 fats in these oils created a drastic imbalance in the modern diet, making us more vulnerable to diseases such as heart disease and cancer proving the adage of we are what we eat holds true.

When consuming subpar fats in these inexpensive oils, your cell walls also become subpar. So instead of being flexible and responsive to intercellular communication, cell walls become stiff and rigid. The more rigid the walls, the slower the cell functions and the more vulnerable the body becomes to inflammation. And while intermittent increases in inflammation are critical for survival during physical injury and infection, research revealed that certain social, environmental and lifestyle factors can promote systemic chronic inflammation (SCI) that can, in turn, lead to several diseases that collectively.

Smoke Point

The smoke point of an oil is the temperature at which it goes over the edge of safety and starts smoking.At that point, the oil reacts with oxygen to form harmful compounds releasing free radicals. You definitely don’t want to be consuming or breathing in these compounds because free radicals can injure your cells and your DNA.

Case in point is a particular nasty compound called HNE. This compound is linked to the pathogenesis of vascular diseases such as atherosclerosis, diabetes, and neurodegenerative disorders. And the compound doesn’t just disappear after use. In fact, the longer you heat the oil or reuse oil, like restaurants do, the more HNE accumulates and that spells serious trouble for your body.

Oil stability depends on saturation levels defined by the type of fatty acids they reflect. Oils with saturated fatty acids are the top choice for cooking on high heat, like coconut oil, clarified butter (ghee), butter and avocado oil. They are stable because chemically the fatty acids are tightly packed thereby they tolerate high heat.

When ‘refined’ appears on the label it indicates the oil does not have the combustible solids found in healthy oils. Oils with polyunsaturated fats like soybean, corn, canola, sunflower, and safflower are unstable fats – they’re not bound together. When using these oils for high heat food prep, they produce higher levels of free radicals that decimates the nutritional properties of the food while putting your health at risk.

A Word About Palm Oil

The $40 billion palm oil industry is notorious for wiping out rainforests, displacing indigenous peoples, spewing carbon into the atmosphere and driving the orangutan, the pygmy elephant and the Sumatran rhino toward extinction.

The palm oil industry is a major driver of deforestation of some of the world’s most biodiverse forests. Burning rainforests to make way for palm oil plantations not only causes greenhouse gas emissions but fills the air with dense smoke, causing respiratory problems for the people working and living in the area. Workers on the palm oil plantations are subject to forced labour and other abuses. These plantations feed into the supply chains of some of North America’s most famous food and cosmetic companies.

In 2020 the EU banned palm oil for use in biofuels out of a concern for global warming and the US is considering banning palm oil because of labour abuse.

Palm Oil is very high in saturated fat and is associated to heart disease, liver dysfunction, obesity and type 2 diabetes.

Please Read the Label. If the product uses palm oil put it back on the shelf. The planet and your body will thank you.

Certainly, there are likely many factors that contribute to today’s chronic disease and obesity epidemic. Sugar, pesticides, plastics, factory farms, refined carbohydrates, gluten, hyper-palatable junk food, iPhones, and television have all been accused of causing obesity and disease. We’re a long way off from being in agreement about the true causes of today’s largest health problems, but based on scientific evidence, vegetable oils seem to play a much larger role in the diseases of modernity than most realize.

In the long list of things we’ve gotten wrong and need to improve in order to get ourselves out of this chronic disease epidemic reducing vegetable oil consumption seems to be taking a lead position.

References:

https://www.cdc.gov/chronicdisease/about/index.htm

https://www.bmj.com/content/346/bmj.e8707

https://www.bmj.com/content/353/bmj.i1246

https://pubmed.ncbi.nlm.nih.gov/4100347/

https://academic.oup.com/jn/article-abstract/123/3/512/4723339

https://lipidworld.biomedcentral.com/articles/10.1186/s12944-020-01256-0

https://www.sciencedaily.com/releases/2020/01/200117080827.htm

https://www.nature.com/articles/s41591-019-0675-0

Posted on May 12, 2021May 4, 2022 by admin

Functional Nutrition Explained

Whether you have a case of the sniffles, or it’s been a stressful day, or you’ve had a serious illness, or you just want to recover from a killer workout, functional nutrition can be a game changer in terms of recovery, prevention and overall wellbeing.

The word ‘functional’ gets thrown around a lot in health and wellness circles. So let’s get rid of some misconceptions first.

In short, functional nutrition uses specific foods and adaptogenic herbs as a framework to help the body recover from whatever life may throw your way. It’s not a fast fix. It’s not based on generic meal plans or specific dietary preferences. Rather it takes an individual approach to maintaining wellbeing by restoring the nutritional balance the body requires to function effectively.

The bonus is it can work within your specific dietary framework whether you’re embracing keto or paleo or any other dietary lifestyle. It’s a modality that can be used alone, or it can complement the work you’re doing with your physician, naturopath, acupuncturist, or other health practitioner.

Functional Medicine

To understand functional nutrition, it’s best to take a look at functional medicine as a whole because they are interrelated. Functional medicine is an approach to treating health conditions and preventing further disease by finding the root cause of a health concern.

It’s a logical, systematic way of uncovering what ails you while paying attention to your unique life circumstances. The practice treats the individual, not the diagnosis.

Instead of rubber stamping a diagnosis and treating just the symptoms, functional medicine practitioners seek to discover the ‘why’ behind a diagnosis. Patients go through an in-depth assessment which examines the body’s entire system to evaluate how effectively or ineffectively the body’s intercellular communication system is working. Ultimately, the practitioner recommends interventions that help restore the body’s balance by addressing factors such as diet, stress, sleep and even relationships.

Functional medicine is the future of healthcare but not because it’s the latest trend. Rather, it brings back the foundation of what healthcare should be — treating the needs of the individual patient.

Functional Nutrition

Functional nutrition is a cornerstone of functional medicine.

It’s the use of whole foods and adaptogenic herbs to help replete nutritional deficiencies in the body in an effort to boost the body’s own self-healing modalities. They’re called adaptogens because of their unique ability to “adapt” their function according to the body’s specific needs.

They can calm you down and boost your energy at the same time without leaving you feeling overstimulated. This class of plants has been used as medicine in both traditional Chinese medicine and Indian Ayurvedic medicine for thousands of years to ward off illness and improve wellness.

By definition, adaptogenic herbs must be safe for the general population and be able to regulate the hypothalamic-pituitary-adrenal axis (HPA axis). The HPA-axis is what regulates your mood, hormones, metabolism, energy, and immune system. The sympathetic nervous system (“fight-or-flight”) also ties into that. It’s responsible for controlling body inflammation in response to stress.

Most recently, scientists have returned to these active plant compounds to help counter more modern ailments.

Research shows adaptogens contain special phytonutrients that are not present in other whole foods They help the body stay strong by naturally balancing key hormones such as cortisol, by fighting bacteria and viruses and supporting the overall health of the body’s internal organs. While some adaptogens are familiar–think — turmeric, ginger and ginseng, others like functional mushrooms are emerging as scientists expand their research.

A diet rich in whole foods and minimally processed food is always a good foundation to wellbeing. However, in this complex world, sometimes we require a more targeted approach to maintain health. Stress levels, sleeping habits, daily routines and the environment all play huge roles in our overall wellbeing and the bidirectional effect of nutrition. For example, sleep habits and stress levels affect how nutrition is digested and absorbed in the body. Science-based, functional nutrition helps address these negative biological interactions by restoring the nutritional balance the body requires to function effectively and to keep you feeling great so you can get on with your day.

Posted on March 18, 2021April 25, 2022 by admin

Alternative Flours

Both rice flour and almond flour are great options for gluten-free baking. However, the baker needs to consider their different characteristics before turning on the oven.

Rice flour comes from a grain and almond flour comes from a nut and they are not necessarily interchangeable so they must be treated differently when baking.

Almond Based Non Gluten Flour Mixes:

With more people struggling with health issues like celiac disease and wheat intolerance, baked goods made with almond flour provides a good option.

Almond flour is made from blanched almonds without skins as opposed to almond meal which is made from raw almonds with skins.

Almond flour is incredibly nutritious. Rich in vitamin E and magnesium, almond flour is low in carbs yet high in healthy fats, fiber and magnesium. That nutritional mix helps control blood sugars and improves insulin function. The drawback is almond flour is higher in calories.

Almond flour is easy to bake with and has a nutty taste that pairs well with most baked goods and pastries. But unlike baking with flour, the downside of almond flour baked goods is that the end product tends to be more flat and dense. Breads and cakes often have a cake-like flavour and are flatter than those that are flour based.

Because almond flour is a nut flour it’s oily and not very absorbent. So the dough tends to be wet. It’s not an elastic dough, so it is not conducive to rolling. It’s works well in both egg and egg-free baking.

Rice Based Non Gluten Flour Mixes:

White and brown rice flours contain higher amounts of most essential nutrients per serving than almond flour like B vitamins, magnesium and iron.

Rice flour is carbohydrate-rich; almond flour is a low carb flour. The difference is important for diabetics and those who might be trying to cut their carb intake.

Rice flour has a higher calorie load than almond flour. Each serving contains more than twice the amount of calories than the same serving of almond flour.

The flavour of rice flour is very different from almond flour. White rice flour has a neutral taste with a slight nuttiness. Brown rice flour tends to be more flavourful with a stronger nutty flavour because of its germ and bran layer.

Because rice flour is starchy, it absorbs liquid. The starchiness also gives rice flour an elasticity that you won’t get from almond flour.

Rice flour works best for recipes that have a lighter and softer texture. Almond flour is better for baked goods with a dense texture like scones, pie crusts and cookies.

Posted on March 1, 2021April 25, 2022 by admin

Nutrition and Your Immune System

Humans possess two types of immunity: innate and adaptive. Innate immunity is the first-line of defence. When pathogens try to enter our bodies defence mechanisms come into play creating protective barriers which can include:

Skin that keeps out the majority of pathogens
Mucus that traps pathogens
Stomach acid that destroys pathogens
Enzymes in our sweat and tears that help create anti-bacterial compounds
Immune system cells that attack all foreign cells entering the body

The second line of defence is our adaptive or acquired immunity. This system learns to recognize a pathogen. It’s regulated by cells and organs in our body like the spleen, thymus, bone marrow, and lymph nodes. These cells and organs create antibodies and lead to the multiplication of immune cells (including different types of white blood cells) that specifically target and destroy harmful substances.

Our immune system then ‘adapts’ by remembering the foreign substance so that if it enters again, these antibodies and cells are even more efficient and quick to destroy the invader.

Does an Immune-Boosting Diet Exist?

There is no evidence that supports evidence of an immune-boosting diet. More of a balancing is required. Eating the right nutrients as part of a varied diet is ideal for the health and functioning of all cells, including immune cells.

We all know food is energy in the form of calories. However, food is much more than that — food is the largest therapeutic toolbox the body has to rely on for ongoing wellness. There are millions of molecules that act as vital therapy in every bite of food you swallow. When these molecules enter the body, they effect how your cells behave and how you feel.

Each stage of the body’s immune response relies on the presence of many different micronutrients to ensure functionality. Nutrients that have been identified as critical for the growth and function of immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine). They are found in a variety of plant and animal foods. Functional mushrooms and dark coloured fruits and vegetables have come to the foreground as scientists discovered they containing many of the micronutrients our bodies need to maintain optimal health.

A diet of processed foods can negatively affect a healthy immune system. Unfortunately, the Western diet is full of processed ingredients as well as pesticides that have travelled from field to factory. They are high in refined sugars and unhealthy vegetable oils like corn oil, safflower oil, soybean oil and cottonseed oil that contain damaging omega-6 fatty acids which are associated with increased inflammation. To make matters worse, the western diet is also low in fruit and vegetables – little or no fibre. This type of diet promotes disturbances in healthy intestinal microorganisms, resulting in chronic inflammation of the gut and associated suppression of immunity.

The microbiome in our gut is a metropolis of trillions of microorganisms or microbes that live mostly in the intestines. It ‘s an area of intense and active research on how vital the microbiome is to immune function.

The gut is the major site for immune activity and the production of antimicrobial proteins. What we eat plays a direct role in determining what kinds of microbes live in our intestines.

A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains and legumes support the growth and maintenance of beneficial microbes. Some helpful microbes break down fibres into short chain fatty acids, which have been shown to stimulate immune cell activity. These fibers are sometimes called prebiotics because they feed microbes. Therefore, a diet containing probiotic and prebiotic foods may be beneficial to gut health. Probiotic foods contain live helpful bacteria and prebiotic foods contain fiber and oligosaccharides that feed and maintain healthy colonies of those bacteria.

These nutrients assist the immune system in several ways, working as antioxidants to protect healthy cells, supporting the growth and activity of immune cells and producing antibodies.

Posted on February 17, 2021April 25, 2022 by admin

Eat a Rainbow

Plant foods contain thousands of natural chemicals called phytonutrients or phytochemicals. Phyto refers to the Greek for plant.

Each colour possesses specific phytonutrients which protect the species from environmental hazards like germs, bugs, the sun’s harmful rays and other possible threats in the plant’s lifecycle. The perfect solution for plant longevity.

So here’ s the kicker…those colours? They’re also perfect human longevity. Phytonutrients are not essential for keeping us alive, unlike the vitamins and minerals that plant foods contain. But when we eat or drink these phytonutrients, they help keep our body working properly and that makes them absolutely vital for optimal health and disease prevention.

Other plant-based foods that contain phytonutrients are whole grains, nuts, beans and tea. And, in case you’re wondering — there are more than 25,000 phytonutrients found in plant foods. Functional nutrition at its’ finest!

Posted on February 10, 2021April 25, 2022 by admin

The Nutritive Power of Elderberries and Blueberries

In Nature, purple and blue are dynamic health supporters. Their phytonutrients include an antioxidant called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots. Blue and purple foods also contain lycopene, flavonoids and vitamins D & K. They help promote bone health, lower the risk of certain cancers, improve memory and increase urinary-tract health. Blueberries are high in fiber, vitamins E & C, and antioxidants and phytoflavinoids. Combining the two takes the nutritive power of this dynamic duo to a whole new level.

Elderberries

One of the most important health benefits of elderberries is the plant’s ability to support our immune system function. That helps the body’s fight against bacterial and viral infection.

And, because of it’s anti-inflammatory and antioxidant properties, to also helps to clear up any sinus infections and alleviates allergenic reactions.

The plant’s anthocyanidins have a broad spectrum of therapeutic value ranging from an effective treatment for both cold and flu symptoms to pharmacologic and anti-carcinogenic properties which may help prevent some cancers.

Elderberries helps to reduce blood pressure and supports the management of diabetes. It’s a natural diuretic and helps with weight loss. If that isn’t enough, the plant’s high levels of Vitamin A, bioflavonoids and antioxidants make it a natural for skin health. What more can you ask for? Blueberries.

Besides their great taste, these little berries are packed with antioxidants and phytoflavinoids. They’re also high in potassium and vitamin C. Vitamin C has the ability to protect cells DNA by trapping free radicals and inhibiting the formation of carcinogens. Studies show that consuming blueberry extract can lead to a 25% reduction in cancer cells.

Consuming blueberries daily also helps lower blood pressure and their polyphenols help boost bone growth and prevent osteoporosis by delaying the osteoclast action which is breaks down bone minerals. And they’re an anti-inflammatory.

Known as a superfood, blueberries have many specific antioxidants including anthocyanins, phenols, and flavonoids. They boost the immune system with antioxidant properties to protect the human body from those damaging, daily stressors in our environments.

Oxidation is a chemical reaction that produces free radicals. Free radicals lead to damaged cells and variety of diseases. The antioxidants in both blueberries and elderberries are molecules that inhibit the oxidation of other molecules thereby protecting the body from chronic disease and slowing the natural aging process. Packed with vitamin E, the nutrients in blueberries help protect eyes from damage from free radicals and plays an important role in the reduction of cataract formation and age-related macular degeneration. When compared to other berries, like blackberries, blueberries had the highest total antioxidant capacity.

Why We Blend Blueberries and Elderberries

In Nature, purple and blue are dynamic health supporters. Their phytonutrients include an antioxidant called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots. Blue and purple foods also contain lycopene, flavonoids and vitamins D & K. They help promote bone health, lower the risk of certain cancers, improve memory and increase urinary-tract health. Blueberries are high in fiber, vitamins E & C, and antioxidants and phytoflavinoids. Combining the two takes the power of purple and blue to a whole new level.

References:

Elderberries
“What our study has shown is that the common elderberry has a potent direct antiviral effect against the flu virus,” said Dr Golnoosh Torabian. “It inhibits the early stages of an infection by blocking key viral proteins responsible for both the viral attachment and entry into the host cells.”

https://www.sciencedirect.com/science/article/abs/pii/S1756464619300313?via%3Dihub

Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections

https://pubmed.ncbi.nlm.nih.gov/15080016/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372600/

As we age, enzymatic capacity to produce our master anti-oxidant (glutathione) is markedly decreased.
https://www.ncbi.nlm.nih.gov/pubmed/9806172

Blueberries
Free Radicals, Antioxidants in Disease and Health

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/

Survey of antioxidant capacity and phenolic composition of blueberry, blackberry, and strawberry in Nanjing

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274736/

The effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjects

https://pubmed.ncbi.nlm.nih.gov/12323088/

Polyphenols from blueberries modulate inflammation cytokines in LPS-induced RAW264.7 macrophages

https://pubmed.ncbi.nlm.nih.gov/24905959/

All this functional nutrition is why we combine elderberries and blueberries. Then we make it easy and convenient to take so you can get on with your day.

Posted on November 3, 2020April 25, 2022 by admin

A Better Night’s Sleep

Please Note: The Good Food Guide is committed to providing the most up-to-date information on wellbeing as it relates to the health benefits of natural foods. All posts are believed to be accurate according to the best discernment of the author and referenced material. They are posted as a source of information only. They are not intended to diagnose, treat, cure or prevent any disease. All health concerns or conditions should always be assessed by your health care professional.

A Better Night's Sleep

We spend a third of our lives asleep. That’s almost 25 years! You’ve probably heard eight hours is the golden rule. Turns out, it depends on your age. Newborns sleep 14 to 17 hours; toddlers should get 11 to 14 hours. Adults should clock in seven to nine hours. And those over 65 should get seven to eight hours. Yet, 60% of Canadian adults are sleep deprived, averaging only 6.9 hours of sleep a night. Thirty percent of adults get less than 6 hours a night which can negative affect behaviour and productivity.

Sadly, our kids are in the same predicament. According to the US Center for Disease Control and Prevention, more than 2 out of 3 high school-aged adolescents aren’t getting enough sleep and alarming a similar trend exists among middle school-aged children.

So what happens if you don’t get enough shut-eye? Theory has it that a good night’s sleep helps process and file information our brain has received during the day, while repairing and rebalancing the body both mentally and physically. In fact, sleep influences all of the body’s major physiological systems, including the immune system, our mental health, weight and overall quality of life. So in short, we require these long periods of sleep to restore and rejuvenate, grow muscle and repair tissue in order to maintain optimum health.

The penalties of sleep deprivation are incremental and only get worse until something changes. The occasional bad night may leave you irritable, but several can affect your concentration and mood. Further, accumulation over weeks and months, can lead to serious health complications such as high blood pressure, obesity and diabetes. So a good night’s sleep is much more than a little shut eye, it is vital for sustaining both physical and mental well being.

In short, your relationship with your pillow is one of the most important ones in your life. Prioritize it and your mind and body will thank you.

When Hitting The Pillow Practice Sleep Hygiene

A good night’s sleep is just as important as regular exercise and a healthy diet. Research indicates that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function. It can also cause weight gain and increase disease risk in both adults and children.

In contrast, good night’s sleep can help you eat less, exercise better, and stay healthy.

If you want to optimize your health, getting a good night’s sleep is one of the most important things you can do. But sometimes counting sheep doesn’t cut it. So here’s some steps that can help you to practice sleep hygiene.

1. Optimize Bedroom Environment.

The way your bedroom is set up can be key factor to quality of sleep. Make sure your bedroom is a quiet, relaxing and clean. Bedroom temperature also has a profound affect on sleep quality. One study found bedroom temperature affected sleep quality more than external noise. Blackout curtains work wonders to block out light and leaving the window open just a crack, yes, even in winter will help keep your bedroom cool while you’re cosy under your warm blankets.

2. Increase Daylight Exposure

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy.

This improves daytime energy as well as night time sleep quality and duration.

3. Reduce Blue Light Exposure

Due to its effect on your circadian rhythm, blue light exposure from electronics like smartphones and computers, trick your body into thinking it’s daytime. Stop watching TV or computer streaming two hours before heading to bed. And that goes for kids too. Be firm – solving the problem won’t be easy…impose a ‘media curfew’ for a certain period of time before bed.

While wearing glasses that block blue light can help while working, it’s much better to read a book or magazine in natural light just before turning in.

And, as we all know distance seems to make the double tap grow fonder. Keeping your phone in another room won’t work.

Instead, keep your device charging on your dresser or somewhere you can’t reach it, instead of on your bedside table.

Switch your settings to grayscale to make your phone less appealing because those screens, and yes that includes the TV, are like a traffic jam en route to the Land of Nod.

4. Cut the Caffeine, Alcohol & Chocolatey Treats

Consuming any form of caffeine late in the day, stimulates your nervous system hindering your body from naturally relaxing at night. Caffeine can stay elevated in your blood for 6-8 hours. Caffeine in chocolate products varies, but the more cocoa solids it contains, the higher the caffeine content.

Alcohol can increase symptoms of sleep apnea, snoring and disrupted sleep patterns while altering natural melatonin production.

5. When you’re all wound up…

Just breathe. In through the nose, out through the mouth. Breathing in through the nose helps slow the breath and fight infection, while breathing out through the mouth releases more carbon dioxide. All of which helps you sleep better.

When your head is full of too many things, take an oxygen break. Use the 4-7-8 breathing technique to clear your head and relax your mind.

Here’s how it works: Inhale through your nose for four seconds, hold for seven seconds, and breathe out through your mouth for eight seconds.

Or try a yoga breathing technique called Nadi Shodhana. It’s helps you focus. Plug your right nostril and inhale through your left. Then plug your left nostril and exhale through your right. And repeat.

6. Different folks — different techniques when hitting the pillow.

Try to be in the moment by practicing some mindfulness meditation. Focus on breathing to bring your attention to the present moment. When it’s bedtime, the past and the future need not apply.

If you are in need of a little medication guidance check out some apps like Headspace and Stop, Breathe & Think

For those of you who have dreams of sugar plums — make dinner, in your mind. Really.

Close your eyes and think of a dream meal you’d like to prepare. Envision going through all the steps necessary to get that meal ready. Nothing brings sweet dreams quite like mincing garlic in your head at midnight.

And for those who think history’s a snooze, read a long biography — there’s nothing like a book about a former president to get your eyelids into gear.

Lastly, for those who are soothed by a crossword puzzle, flip and reverse. AKA singing the alphabet backward.

Warning One: Do not freak out when you get stuck. Warning Two: You’ll soon realize you can get quite good at this, so it loses its power over time. The advanced version? Counting backward from one hundred.

7. Rule Out Sleep Disorder

If you are struggling with sleep, consult your healthcare provider. A common issue is sleep apnea which causes inconsistent and interrupted breathing. Other issues can include sleep movement disorders and circadian rhythm sleep/wake disorders which are common in shift workers.

8. Reduce Nap Time

Napping is certainly one of life’s little pleasures but long naps may impair sleep quality at night. Either shorten naps or stop napping in order to get a better night’s snooze .

9. Sleep and Wake at Consistent Times

Nothing like a little habit to help shutting one’s eyes. The body’s natural circadian rhythm functions work on a set loop aligned with sunrise and sunset. Keeping consistent with your sleep and waking times, and yes that includes weekends, can help establish long term sleep quality.

10. If considering a supplement, start with a natural one.

Before resorting to sleeping supplements full of potential side effects including that grogginess when first waking up, go with a natural sleeping aid.

Always start with a low dose to assess your tolerance and then increase slowly as needed.

11. A cuppa infused consommé

While the research on bone broth is ongoing, studies have found that the amino acid glycine, which is found in bone broth helps promote relaxation and sleep. One study found that taking 3 grams of glycine before bed significantly improved the quality of sleep.

Select the consommé infused with the function mushroom that most suits your needs.

The Reishi mushroom infusion regulates the body’s natural biorhythm which helps achieve a deeper state of rest. Their immuno-modulatory properties also help deal with external stressors which, in turn, helps sleep.

The Lion’s Mane infusion works by advancing the sleep-wake cycle decreasing wakefulness during the active phase of sleep (REM) which could be helpful for delayed sleep-phase syndrome.

Cordycep infusions reset biorhythms, particularly when dealing with jet lag. It’s able to cross the blood-brain barrier causing rapid induction of the circadian rhythm.

By incorporating your favourite infused consommé into your nighttime routine, you set the tone for a deep, healing sleep. Just warm your favourite infusion and drink before bedtime.

References:

https://link.springer.com/article/10.1111/j.1479-8425.2007.00262.x

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397399/

https://link.springer.com/article/10.1111/j.1479-8425.2006.00193.x

https://www.webmd.com/vitamins/ai/ingredientmono-905/reishi-mushroom

https://www.hindawi.com/journals/bmri/2017/9648496/

https://stm.sciencemag.org/content/12/542/eaba0769

Posted on September 28, 2020April 25, 2022 by admin

The Regenerative Power of Functional Mushrooms

Functional foods offer health benefits that extend beyond their nutritional value. Nutrient-rich foods like fruits, dark green vegetables, nuts, seeds, some grains and mushrooms are considered functional foods because their micro-nutrients have some impressive benefits to help our wellbeing.

Adaptogens are non-toxic plants that also help the body resist stressors of all kinds, whether physical, chemical or biological. These herbs and roots have been used for centuries in ancient healing traditions. Both functional foods and adaptogens are experiencing a renaissance as scientists discover their amazing affects on our health.

First some painless biology

In biology, all species on Earth are categorized into kingdoms. Humans are part of the Animal Kingdom. Then there is the Plant Kingdom which includes all the fruit, veggies, nuts and seeds, grains, grasses and trees you can think of, then add many, many, more. Last scientific count of total number of plants on Earth 309,900. Then there is the Fungi Kingdom. This kingdom is six times the size of the entire Plant Kingdom.

The fungi kingdom, encompasses a wide variety of living organisms. Scientists estimate there anywhere from 2.2 to 3.8 million species on Earth, including some incredibly powerful mushrooms that have been used as medicines for thousands of years. When ingested, they work in the most interesting ways.

There are more than 100 trillion cells in the human body and to say their inner workings are extremely complex seems somewhat of an understatement.

Functional mushrooms are considered intelligent compounds that work on a cellular level.

They are not a cure-all. Rather they increase our cells’ ability to respond to stress, inflammation and disease…even some cancers.

But before diving into how functional mushrooms work, it’s important to understand homeostasis which is critical to survival.

Homeostasis

Basically homeostasis means balance and every species on Earth constantly battles to maintain this balance.

When talking survival, maintaining homeostasis is one of the most important evolutionary advantages we possess because we all live in conditions that are in constant flux.

For example, homeostasis is how we maintain our internal body temperature. As warm-blooded creatures, humans need to increase or decrease temperature internally depending on what we are experiencing activities in the external environment. Think taking a walk on a hot summer’s day or an icy-cold winter’s day for that matter. If our internal systems fail to adapt to these different environments we’re in serious trouble.

Another example is how our bodies process glucose. It’s the only element of sugar the body uses directly. It is essential for the brain to function. Too much glucose, you get sick; too little you get sick. Homeostasis keeps it in check. Maintaining the correct balance of water is another example. Cells that have too much water bloat; those with too little shrink.

Even the nervous system requires this balancing act. It replies on homeostasis for breathing patterns to ensure the body is getting the appropriate amount of oxygen.

All this internal complexity working in an environment that is constantly changing, it’s not surprising that homeostasis can get out of whack easily. That’s where adaptogens enter the picture — they help our internal systems find the ‘middle way’.

Back to Adaptogens and Functional Mushrooms

Adaptogens literally ‘adapt’ to the body’s requirements by providing maintenance support when external stressors take aim. In doing so, they help to modify and regulate hormonal production and communication flow.

This is an intrinsic feature of adaptogens. It sets them apart from artificial stimulants and other quick fixes – think caffeine or processed sugars.

In the case of functional mushrooms they can be both functional nutrition when prepared as part of your meal and adaptogenic when taken as an extract.

Why extract? Some raw functional mushrooms are not edible because they are too woody or taste awful but their adaptogenic properties are still impressive and they possess dual properties. In short, their benefits overlap. Their ‘adaptive’ nature enables them to assist the body in multiple ways like promoting both energy and sleep which help maintain homeostasis.

To help understand how functional mushrooms work, think thermostat. Once a thermostat reaches the optimal temperature, it turns off. When the temperature lowers, the thermostat activates.

Adaptogens are similar. They give the body what is needed, when it’s needed, to bring it back into balance thereby avoiding the inevitable ‘crash’ that can follow like when ingesting ‘quick’ fixes like sugar or caffeine.

As for the immune system, functional mushrooms not only support immunity, they act as immuno-regulators. Meaning they help calm an overactive immune system when stressed or increase its activity when sluggish. That’s because they have beta glucans.

Found in the cells of functional mushrooms, different beta glucans are specific to individual functional mushrooms, each enhancing the immune system in a slightly different way. Some have been shown to possess anti-inflammatory benefits, others anti-viral or anti-cancer properties and others cardio-protective properties. And no, they are not magic mushrooms — functional mushrooms are not psilocybin mushrooms. Functional mushrooms are not hallucinogenic.

Functional Mushrooms and Infused Consommés

While some functional mushroom can be eaten, others cannot because they are too ‘woody’ or the flavour is just plain nasty. To take the guess work out of flavour and dosage, many functional mushrooms are turned into a powdered extract, acting much like a food supplement. That’s why we use them in our consommés. No need to remember to take a pill before meals or after meals or in the morning or in the evening. By adding functional Mushroom Extracts to our infused consommés, we’ve eliminated the guess work while ensuring high bio-availability, purity and consistency. All you have to do is warm it, sip it and relax.

All the functional mushroom extracts we use in our consommés are processed in Canada. They are organically grown and no starch, mycelium or grains are used in processing. They are scientifically verified by independent labs.

Plant Based Functional Nutrition Backed by Science

Chaga

Found growing on birch trees in colder climate like Siberia, Northern Canada and Alaska, Chaga is loaded with impressive health benefits.

Chaga has the highest ORAC scores of any food. ORAC stands for “oxygen radical absorbent capacity.” The higher the ORAC value, the better a food’s ability to protect the body from disease-causing free radicals. It also means that chaga mushrooms are one of the best sources of antioxidants with an ORAC value of 146,700.

Chaga is rich with a wide variety of vitamins and minerals including B-complex, Vitamin D, Potassium, Rubidium, Cesium, Amino Acid, copper, zinc, selenium, iron, manganese, magnesium and calcium. As an antioxidant powerhouse, they are excellent contenders for fighting free radicals and inflammation

Researchers have also investigated Chaga in combating cancer for a long time .

Testing is still ongoing, but of particular interest are the ethanol-soluble lanostanic triterpenoid antioxidants. These are antioxidants that mitigate the damaging effects of free radicals that harm tissue and interfere with DNA replication. That’s important because a breakdown in the antioxidant capacity of cells is suspected to underlie various health challenges, such as inflammation, premature aging, and some cancers.

References:

https://ieeexplore.ieee.org/document/5305591?reload=true%E2%88%82%3D1
https://link.springer.com/article/10.1007/s11094-006-0194-4
https://iubmb.onlinelibrary.wiley.com/doi/abs/10.1002/biof.552210120
https://pubmed.ncbi.nlm.nih.gov/18997282/

Shiitake Mushrooms

Shiitake mushrooms are one of the most popular mushrooms in the world. Not only do they taste great, they are a natural source of fibre, vitamins and minerals. In addition, shiitake contain many of the same amino acids as meat.

Shiitakes contain many chemical compounds that protect your DNA from oxidative damage. Lentinan heals chromosome damage caused by anticancer treatments. Eritadenine helps reduce cholesterol levels and supports cardiovascular health. They contain compounds that inhibit the absorption and production of cholesterol in the liver.

Shiitakes contain all eight essential amino acids, long with an essential fatty acid called Linoleic which helps with weight loss and building muscle. It also has bone-building benefits, improves digestion, and reduces food allergies and sensitivities.

A 2015 study suggests that consuming shiitake mushrooms improved cell effector function (active response to a stimulus to effect change) and improved gut immunity. The study also demonstrated a reduction of inflammation.

Research in 2016 suggests that shiitake mushrooms help fight cancer cells and the lentinan in shiitakes help heal chromosome damage caused by anticancer treatments.

Shiitake mushrooms are a great source of B vitamins, which help support adrenal function and turn nutrients from food into useable energy. They also help balance hormones naturally and even improve cognitive performance by breaking through brain fog to maintain focus all day long.

References:

https://pubmed.ncbi.nlm.nih.gov/25866155/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3199106/
https://pubmed.ncbi.nlm.nih.gov/16566671/

Lions Mane

A large body of research has focused around this brain-boosting mushroom in the last few years and the results are astounding.

One method by which lion’s mane affects brain function is by enhancing “neurite outgrowth” in the brain and related organs, according to research published in the International Journal of Medicinal Mushrooms.

Neurite outgrowth refers to the growth of axons and dendrites from neurons. That’s a big deal in brain health research. By increasing this growth, it could potentially slow or reverse cell degeneration in the brain, the main characteristic of diseases like Alzheimer and Parkinson.

In varying degrees, compounds from or supplementation with lion’s mane mushroom, has been found to potentially slow the progression or reverse the spread of leukemia, gastric cancer, lung cancer, cervical cancer, liver cancer, colon cancer and breast cancer.

A study published in the Journal of Agricultural and Food Chemistry lists the benefits of lion’s mane mushroom as “antibiotic, anticarcinogenic, antidiabetic, anti-fatigue, antihypertensive, anti-hyperlipodemic, anti-senescence [anti-aging], cardioprotective, hepatoprotective, nephroprotective, and neuroprotective, and improves anxiety, cognitive function, and depression

A 2012 study conducted in Malaysia found that consuming lion’s mane mushroom could actually regenerate damaged cells from peripheral nerve injury, an injury affecting the delicate tissue between your brain and spinal cord.

UPDATE: 01/2021

A new report on the benefits of Lions Mane and Brain-derived neurotrophic factor (BDNF) has just arrived on my desk from Dr Rhonda Patrick, one of my favourite go to sources when researching functional nutrition. It makes compelling reading.

References:

https://pubmed.ncbi.nlm.nih.gov/26244378/
https://pubmed.ncbi.nlm.nih.gov/26853959/
https://pubmed.ncbi.nlm.nih.gov/24266378/

Turkey Tail Mushrooms

When it comes to functional foods, the turkey tail mushroom, may top the list. It’s the most researched functional mushroom of the bunch, proven to promote immune function.

Turkey Tail is prized for its beta glucan polysaccharides. Polysaccharides are “essential sugars” in the body that aid in activating immunity in the body. Clinical trials suggest that bacterial infections can be reduced using polysaccharides. The polysaccharides have strong communication with all T cells that are an essential part of white blood cells when fighting infection.

Known to stave off any infection, including those associated with the common cold or flu, it helps the immune system become more resilient against ill-causing germs. So when flu season approaches, you may want to include turkey tail in your dietary routine.

Studies are focussing on how turkey tail mushrooms may help cancer patients who are going through chemotherapy. As chemotherapy suppresses the immune system, the hope is that turkey tail mushroom builds the immune system up to better handle the weakness that chemo all too often causes.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/
https://bastyr.edu/news/general-news/2012/11/fda-approves-bastyr-turkey-tail-trial-cancer-patients
https://www.cancer.gov/about-cancer/treatment/cam/hp/mushrooms-pdq
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890100/

Reishi

Used for its healing abilities for thousands of years, this edible fungus fits the definition of a true superfood.

Often referenced as the king of the mushrooms, research in Japan, China, the U.S. and the U.K. demonstrate that reishi mushrooms are capable of offering protection against numerous diseases or illnesses.

Working as an “immune modulator,” reishi mushrooms help restore hormonal balance, bringing the body back to homeostasis while regulating activity of the immune system. This helps in the good fight against tumours and cancerous cells.

Reishi mushrooms act as a normalizing substance, regulating various cellular functions and systems, including the endocrine (hormonal), immune, cardiovascular, central nervous and digestive system.

Studies repeatedly show that reishi mushrooms have antioxidant abilities that allow them to strengthen the body’s defences against cancer, autoimmune conditions, heart disease, allergies, infections and more. The positive effects of triterpenes is thought to also help with hypertension, high blood pressure and high cholesterol; sleep disorders and insomnia; anxiety and depression and sharpen focus. References: https://pubmed.ncbi.nlm.nih.gov/22207209/ https://pubmed.ncbi.nlm.nih.gov/14969592/” https://pubmed.ncbi.nlm.nih.gov/15169641/ https://pubs.acs.org/doi/abs/10.1021/np010115w https://www.cochranelibrary.com/central/doi/10.1002/central/CN-00863929/full https://www.bmccomplementalternmed.biomedcentral.com/articles/10.1186/1472-6882-13-370

Maitake Mushrooms

Often referred to as Hen of the Woods, Maitake Mushrooms are not only delicious, they also boast of some amazing health benefits.

From regulating blood sugar to dropping cholesterol levels, Maitake work as adaptogens. Their powerful properties naturally restore and balance the body to promote better health.

Animal studies show maitake mushrooms are thought to boost immune function, reduce cholesterol, fight viruses and cancer and modulate blood pressure and sugar levels.

Recently, several promising studies have researched the potential connection between the maitake mushroom and cancer. Although research is still limited to animal models and in vitro studies, maitake mushrooms may contain powerful cancer-fighting properties .

Other research suggests maitake mushrooms may be therapeutic against PCOS (Polycystic ovarian syndrome) and could help combat common issues like infertility.

And animal studies indicates ingesting maitake mushroom for eight weeks lowers blood pressure as well as levels of triglycerides and cholesterol.

References:

https://pubmed.ncbi.nlm.nih.gov/7820117/
https://pubmed.ncbi.nlm.nih.gov/2738717/
https://pubmed.ncbi.nlm.nih.gov/11349892/
https://pubmed.ncbi.nlm.nih.gov/21034160/

Cordyceps

Cordyceps can help the body utilize oxygen more efficiently and enhance blood flow. This can be helpful for athletes or those who regularly work out. This mushroom has been shown to not only improve exercise and athletic performance, but also speed up post-workout muscle recovery. The mushroom is also known for stimulating both energy and the libido.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3909570/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4174424/
https://www.liebertpub.com/doi/abs/10.1089/acm.2009.0226

Your Quick Guide to Functional Mushrooms

Posted on August 29, 2020April 25, 2022 by admin

Why Soup Makes A Great Meal

Why Soup Makes a Great Meal

A warm bowl of soup isn’t just good for the soul; it is good for the body.

While it’s true soup hits the right spot on a cold, blustery day, it is also the perfect light meal because it tends to be high in vegetables. Whether you prefer your veggies chopped or blended, soup is filling and low in digestive energy density.

The first thing to remember is artisanal or homemade soup is a better choice than canned soup. Canned soup often contains the chemical BPA and is high in sodium. Even reduced-sodium soups can have almost 20 percent of the DV for sodium.

Soup Retains All The Vitamins & Minerals Of The Ingredients

Eating soup is one of the best ways to ensure that you are getting the full nutritional content of food. Unlike steaming, frying, or boiling, when cooking ingredients in soup, vitamins and minerals are released into the broth.

Plus most of us don’t get the recommended amount of vegetables. Adding soup to your diet can help you increase your vegetable intake.

Works with cold soup too. A study published in “The Journal of Nutritional Biochemistry” in March 2006 found that eating gazpacho every day for two weeks helped increase vitamin C levels in study participants.

Soup Is Hydrating

Soup broth doesn’t just enhance the flavour and experience of eating a bowl of soup, it helps keep your body hydrated.

Beyond just containing water, traditionally prepared soup broth contains a perfect amount of salt which helps your body retain moisture. In fact, a healthy soup helps ensure you are getting all the fluids you need in your diet.

Soup Helps Boost Your Immune System

There’s a reason we always eat chicken noodle soup when we’re sick. Warm soup can help raise our core body temperature to help fight off illness. According to the Mayo Clinic, chicken soup also has anti-inflammatory properties which can reduces aches and pains and has been shown to help clear up mucus. Soup, often referred to as “full liquids”, is prescribed for patients recovering from gastrointestinal surgery, or those who had difficulty chewing or swallowing because it’s an easily digestible meal.

Soup Supports Healthy Weight Management

If you are looking for a great way to help manage weight, soup is the perfect choice. Soup is low in calories, but unlike other low-calorie options, soup is delicious and incredibly filling. Plus, it’s loaded with tons of high protein, high fiber, and low carbohydrates.

Several studies show that when soup is eaten before a meal, it fills you up and helps you eat fewer calories for the entire meal. In one study, when people consumed soup for a snack instead of chips and pretzels, they lost 50% more weight — even though both the soup and snacks had the same amount of calories.

What’s the secret? Binding liquids into food slows down gastric emptying, keeping your stomach fuller for longer. The broth in soup adds weight and volume and additional nutrients, so you can have a healthy, satisfying amount without a heavy calorie load.

Soup Has A Calming Effect

A warm bowl of soup has an incredibly comforting effect. On a stressful day, eating a bowl of soup can help reduce your anxiety and calm your nerves. Soup can also help boost your energy, which will improve your mood.

It’s a great way to share health and happiness with your loved ones.

Conclusion

No matter what health benefits you are looking for from your diet, soup is a great option – the perfect light meal for anyone! A great go-to in the winter months, delicious ingredients coupled with a tasty broth leaves you feeling full and satisfied and a delicious way to create balance after a season of heavy meals or even an indulgent weekend because it gives your digestive system a chance to reboot. And, unlike juicing, which removes fiber from fruit, soup can help to stabilize blood sugar for more sustained energy, especially when it includes tons of fiber-rich veggies, protein and healthy fat.

References:

1. www.ncbi.nlm.nih.gov/pmc/articles/PMC2128765/

2. www.ncbi.nlm.nih.gov/pubmed/15976148/