By: Dr. Courtney Holmberg, ND

Unless you've been living under a rock, I'm sure you've come across the ingredient every product is labelling free-of and every consumer is trying to avoid, gluten. One of the most common questions I'm asked with regards to dietary changes in practice is "should I be gluten-free too?" Stats say roughly 29% of households now have a family member who eats gluten free, and the "Gluten Free" label has become the top 5th label claim since 2011. But when asked, less than a third of respondents (including those who claimed to be gluten free) actually knew what gluten was and where it was found.

     So... what is it? Why is it bad for us? And what's with all the hype anyways?

     There are a number of articles circling the web on either side of the gluten fence. I'm not here to persuade you, but to inform you, so listen closely.

FIRST OFF... WHAT IS GLUTEN?     Gluten, by definition, is a family of proteins, made up of gliadin and glutenin that give bread its elasticity, or ability to rise. The family that seems to be problematic in today's diet is found in wheat, barley and rye. Dr. Tom O'Bryan, a certified gluten practitioner in the US, discusses the reason for its "toxicity". He states that although not everyone may show symptoms of sickness from eating gluten, the human body does not produce intestinal enzymes to break down the gliadin component of the protein [1].

     For someone with celiac disease, this is a serious problem. Their immune system produces an anaphylactic response when exposed to the gluten protein (even in minute amounts)... much like someone would with a bee allergy, but in their gut. These people often carry a gene that predisposes them to this condition, and a gluten-free diet is absolutely essential for them. The interesting fact is that there has been a 4 fold (or 400x) increase in the incidence of celiac disease over the past 50 years [1]. 

That leaves us with the question....

WHY IS GLUTEN SUDDENLY A PROBLEM?     Although wheat hasn't changed, and has been cultivated now for roughly 10000 years, its been only in the last 500 years that the actual content of gluten in wheat-based foods has gone up [2]. This is because gluten helps breads rise and holds food together, making for better texture, and is therefore actually added to foods already containing gluten. It can also be found in cosmetics, hair products, and household cleaners. 

     Its important to note that although only 3% of the those with the celiac gene actually develop celiac disease, roughly 30% of the population carries the gene. So why isn't everyone developing celiac? Tom O'Bryan states this is due to the concept of loss of oral tolerance - meaning over exposure and weakened gut health due to environmental factors may be the key to expression of this gene [3]

The World's Food Habits Chart in 2013, from vox.com

Most people don’t find poop a pleasant topic of conversation, but our bowel movements need some time in the spotlight. Because if you’ve ever missed a bowel movement, or perhaps suffer from chronic constipation—you know just how debilitating it can be. Bloating, abdominal pain and painful pushes are just the beginning. It’s time to ditch the quick fix laxative, which could be causing more harm than good and get things moving, naturally.

Your burning bowel movement questions answered:

What is regular?
What is “normal” will vary from person to person. Ideally, you are eliminating after every time you eat (2 – 3 times per day). That being said, if you are used to going once a day and you feel satisfied with that, it works for me! If however, you are only going every other day (or less) or more than 4 times per day, it’s worth further investigating.

Why am I constipated?
When your poop has left the premises, it could be due to a number of reasons. Stress, a diet low in fiber, dehydration, underactive thyroid and certain medications could all be playing in a role in your constipation query.

Why is pooping so important?
Imagine leaving all of your garbage in the kitchen when it’s hot out and leaving it there for days. That’s happening inside your body when things aren’t moving with momentum. Furthermore, those pesky toxins that haven’t made their way out are being re-absorbed into your system, exacerbating any problems you might already be dealing with.

It’s time to deal—with the real. How to stay regular, naturally:

Food
One of the best ways to conquer constipation is with fiber. Fiber is the indigestible part of plant food that provides the bulk in the intestines, making that waste move. We should be consuming between 20-35 grams of fiber per day, and by aiming for 10 grams at each meal, you are well on your way to a fabulous fiber (and poop) filled day.

The finest fiber choices:
Apricots
Broccoli
Beans (Do legumes leave you gassy and/or bloated? Try soaking them overnight, to avoid the uncomfortable side-effects)
Berries (Especially blackberries & raspberries)
Chia seeds
Ground flax seeds
Plums, prunes, pears & apples

Drinks: Fiber and water are the best of friends, so when you begin to increase your fiber, be sure to include more water. Fill up on this fabulous Flax Tea, guaranteed to get things flowin’.

Flax Tea Recipe:
1 tbsp flax seeds
2 cups of water
1 tbsp chopped ginger
1 tsp cinnamon

Simmer together for 20 minutes.     Pour through a strainer and sip.

The simmered flax will create this mucilaginous effect that is incredibly soothing to the digestive tract and helps poop slip right on out.

Lifestyle

Routine
Our bodies love rhythm, and by carving out a set time once or twice a day to use the loo, you are facilitating this healthy habit.

R & R
When stressed, we tense up not only on the outside, but also on the inside. Taking some time for deep breathing or a short meditation will help to relax the muscles that could be restricting your fecal flow.

Potty Position
Toilets are a modern day invention, not designed with our digestive health in mind. Try raising your feet on a footstool or better yet, purchase a squatty potty.

When you need a little help
If your constipation continues, seeking the support of supplements could be just what you need. My top 3 suggestions for your number 2′s:

Magnesium Citrate: Taking powdered magnesium at night can be helpful for constipation due to the fact that it draws water into the stools, making them softer and easier to pass. It’s also a muscle relaxant, so it eases any tension in the intestinal wall that might be causing constipation. Natural Vitality is a reputable brand.

Probiotics: A healthy gut means a happy bathroom experience. This is due to the fact the good bacteria in our gut work alongside digestive enzymes to help breakdown food for a smoother elimination. Fermented food options include: sauerkraut, kefir, plain yogurt, tempeh and kimchi. If pills are more style – HMF Forte is a brand to seek out.

Fiber Smart – Renew Life: This fiber supplement contains no artificial ingredients or preservatives, and is a healthy way to help you reach you facilitate your fiber needs.  Simply mix in a scoop in water in the morning.

And to receive a weekly newsletter with nourishing tips like these plus recipes & food for thought, be sure to sign up for Wellness Wednesdays here: www.clairelegresleyrhn.com  

 By: Claire LeGresley

Tea Source: Meghan Telpner

     If your days are filled with outings and obligations – leaving next to no time for healthy food preparation, I’ve got the solution. If you find yourself searching for an easy and convenient way to lose weight and stay healthy, I’ve got the solution. If you’re looking for a way to beat the heat with nourishing hydration, yup, you know what, I’ve got the solution people. Oh yes, I’ve got The Smoothie Solution.

What are Smoothies?
       Smoothies, by definition, are blended beverages that contain a combination of liquid, whole fruit and additions that include greens, nuts/seeds, yogurt &/or superfoods. They are most often raw, meaning they are jam packed with helpful enzymes – promoting digestibility and proper absorption. Always wondered what the difference is between juicing and blending?

Smoothies blend all of the ingredients together – keeping the fiber & pulp.

Juices separate the juice from the fiber – allowing a whole wack of vitamins, minerals and phytonutrients to easily be delivered in an easy to drink fashion.

Why are Smoothies the smoothest solution?
       Where do I begin? Smoothies are an easy way of providing your bodacious bod with ultimate nourishment. Stack your blender with foods that are full of vitamins, minerals & phytonutrients plus healthy fats, carbohydrates and proteins and the benefits speak for themselves:

□   Improved digestion: Blending food = pre-chewed for improved absorption.
□   Weight loss: As a meal replacement, smoothies contain fewer calories than a normal meal, supporting your                                                   wonderful weight loss goals.
□   Convenience: Stack your ingredients in your blender the night before to quickly blend in the morning. Or, store                                             already made smoothies in mason jars for up to 24 hours for an easy grab and go snack or meal. This                                       is by far my #1 reason!
□   Curb cravings and ease constipation: Over the next two weeks we will be talking two big C’s – cravings and                                                constipation. Stayed tuned to discover how to kick your salt, carb and sugar cravings for good and                                          how to ease stubborn constipation – naturally!

How can I make these super smooth Smoothies?
1.       Add liquid first. Liquid options include filtered water, coconut water, unsweetened nut milk, kombucha, kefir or cooled herbal tea.

2.       Going green? Add your greens next. A 3:1 ratio of greens to fruit is a good guideline. Blend until smooth.

3.       Next, add whole fruit. If you prefer your smoothie cold, be sure to make sure this fruit is frozen. Tip: peel and freeze your bananas to add a cool & creamy texture.

4.       Add in healthy fats : 1 – 2 tbsp coconut oil, avocado, hemp oil, hemp hearts, nut butter and nuts are all fabulous fats.

5.       Finish with some superfoods (optional):  raw cacao, spirulina, bee pollen, acai, maca, camu camu. Note: No need to break the bank and purchase these all at once. Try including one at a time, and allow your body time to adjust before moving onto the next.

My Top Three Smoothie must-have’s

1. Chia seeds – see chia, think fiber. Fiber helps to slow down the absorption of sugar in the blood – keeping you fuller, for longer. They also contain 3 times more antioxidants than blueberries and are packed with healthy fats – reducing inflammation & brain improving brain function.
2. Cinnamon – this super spice helps promote healthy blood sugar levels, stabilizing mood and energy levels.
3. Protein Powder – although not technically a whole food, protein powder is an easy & convenient way of getting a complete serving of protein – keeping you satisfied for longer. It is easily digested, fast absorbing & supports immune function. The type of protein powder you choose is personal – dependant on diet, goals and (very importantly) taste.  It’s important to rotate through different types – whey, hemp, protein etc. Avoid protein powders that include soy, gluten and artificial sweeteners. Brands to look out for: New Zealand Whey, Progressive Harmonized Whey, Sunwarrior.

Claire LeGresley, RHN

And to receive a weekly newsletter with nourishing tips like these plus recipes & food for thought, be sure to sign up for Wellness Wednesdays here. http://eepurl.com/HGWzP

1. Raspberries. These berries are low in sugar and contain a sky high amount of fiber (1 cup = 8 grams). Friendly fiber helps to stabilize blood sugar & reduce cravings – so go on, add some to your oatmeal, in your next smoothie or enjoy on their own as a dessert.

2. Avocados. Don’t let the fat content scare you away. The monounsaturated (healthy) fat found in this fabulous fruit plus its high fiber content means that you’ll feel fuller and more satisfied after you've eaten = eating less overall.

3. Walnuts. Walnuts winning combination of omega 3’s, protein and fiber provide satiety – keeping you feeling fuller, for longer. Watch your portion size though – one small handful is what you’re after.

Use this salad recipe as a guide to build a super slim down salad. Add raspberries on top, or enjoy on their own as a dessert.

Keep hunger pangs at bay with these handy dandy snack ideas. Easy to prep ahead of time - your wallet and waistline will thank you.

Parfait
½ cup Liberte Greek Yogurt
½ cup mixed berries
1 tbsp hemp hearts or chia seeds + 1 tsp cinnamon

Fruit
Higher sugar fruits like banana, grapes, orange should be eaten in the morning
Lower sugar fruits like berries, apples, pears can be eaten later in the day
Multi grain rice cakes with dip - 2
1 tbsp nut butter + 1 tsp cinnamon

Popcorn
4 cups organic, air popped popcorn
2 tsp organic butter/ drizzle of coconut oil
Experiment with different seasonings: 1 tbsp. nutritional yeast, sea salt & pepper, cayenne, garlic powder
Organic is important: corn is one of the most highly genetically modified foods

Boiled & shelled edamame – ½ cup (aka as soy beans)
Can be found in the freezer section of most grocery stores
Boil for 10 minutes + sprinkle with sea salt
Smoothies 101 – serves 1
Base: 1 cup (filtered) water, coconut water or unsweetened nut milk

Green smoothies: 3:1 ratio veggies to fruit
Fruit smoothies: 1 cup (frozen) fruit
Fat = ½ avocado/1 tbsp. nut butter/handful of nuts
Add in’s: 1tbsp each: hemp hearts (for healthy fats & protein), chia seeds (for fiber), 1 scoop protein powder, Greens+ powder
Tip: Peeling and freezing your bananas will keep them from going off too quickly, and add a cool, creamy texture to smoothies

Veggie sticks (raw carrots, broccoli, cauliflower, snow peas, cucumber, bell peppers) with
2-4 tbsp. hummus OR 2-4 tbsp. Greek yogurt dip
2- 4 tbsp. homemade guacamole (1 small avocado mashed, fresh lemon/lime juice + sea salt & pepper)

Homemade Trail Mix-1 handful
Raw almonds, brazil nuts, walnuts, sunflower/pumpkin seeds

Hard-boiled eggs + crackers – 2 eggs, 10 crackers
Seasoned with paprika/ favorite herbs + whole grain crackers such as “Mary’s Gluten Free”

By: Claire LeGresley, RHN

We all know we need to eat them. 5- 10 servings a day, eat the rainbow etc, etc. I can feel you tuning out already. Wait! Listen up. I’m going to remind you of why “eat your vegetables” has never been more true, and show you the simplest way of increasing your intake.

Fruits and vegetables contain essential vitamins, minerals and fiber that help protect us from heart disease and stroke, help control blood pressure and prevent some types of cancer. They reduce inflammation and increase our immunity and energy.

We know that fresh is always best, but sometimes that just does not happen. That’s where Greens First supplement comes in to save the day.  It helps to fill the nutrition gaps that occur as a result of our busy lifestyles, depleted soil and S.A.D diets.

The Facts on Greens First Supplement
□    Nutrient rich, phytonutrient & antioxidant superfood
□    Provides 49 different super foods, extracts and concentrates - think vegetables, probiotics, solouble and insoluble  
       fibers, herbs, spices and natural flavonoids and enzymes
□    Reduces inflammation & promote healing
□    Boosts immunity & improves digestion
□    Balances blood sugar levels & supports weight management

By starting your day with Greens First you are choosing to maximize you health and improve your overall well-being. And “How you start your day is how you live your day, and how you live your day is the way you live your life.”  Louise L. Hay.

Drink on its own and enjoy its unexpected great taste or add it to a smoothie.

Green Machine Smoothie
Vegan, Gluten free, Dairy Free, Corn Free, Nut Free, Egg Free
Prep Time: 5 minutes Total time: 5 minutes
Serves: 2

Description:  This smoothie has superpowers. Its green goodness not only helps you to meet your vegetable quota, but also keeps you regular (wink), increases energy levels, boosts immunity and keeps unhealthy food cravings at bay. Green tea packs a serious antioxidant punch - helping to fight the effects of aging and promote longevity. Green Power!

Ingredients:
1 ½ cups brewed green tea
2 generous handfuls of spinach
1 banana
½ cucumber- peeled and chopped
1 cup pineapple
2-3 ice cubes
1 scoop Greens First

Directions:
Blend all ingredients until smooth.
Optional:
1 tbsp hemp hearts
1 tbsp chia seeds

Quick Tips:
Peel & freeze the banana for an extra cool and creamy smoothie.

Claire LeGresley, RHN

It feels good, doesn’t it? Not having to count calories, worry about carbs and the latest fad diet. It feels good knowing that eating healthy doesn’t involve drastic deprivation, the fanciest of kitchen gear or gobs of money.

Every single time we eat, we have a choice. We can deplete and challenge our bodies or nourish them to the max.  By adding in some goodness you are fuelling your magnificent body with what it needs in order to perform at its highest potential – and you’ve got some serious potential.  So let’s get to it, and add some goodness to dinner.

Dinner: Meal Makeover, Vegetables + Protein

 1) Meal Makeover: This, my friends, is so much fun. We’re adding some goodness to tonight’s dinner by making over a classic dish – swapping only on nutrients, not taste.

Cauliflower mash: Potatoes are so passé! Lighten up your next meal by swapping mashed cauliflower for the classic mashed potatoes. Not only will you be that much closer to reaching your vegetable quota, but by choosing a lower glycemic index food, you are supporting any weight loss endeavours.  Did I mention it cooks in half the time?  I told you this was fun! Click here for the smashing recipe.

2) Vegetables-made tasty: It the last opportunity to reach the 5-8 recommended servings of veg. Let’s make that happen by keeping things simple. For more info on all things veg – see this blog post.

Ratatouille: Great movie, even better dish! Ratatouille is a delicious, rustic vegetable stew made with eggplant, tomatoes, zucchini and peppers. Serve on its own, over rice or quinoa, add protein – the options are endless. Click here for a simple recipe, with simple ingredients – the goodness just doesn’t end!

3) Protein – switchin’ it up:  When life gets hectic, it can be easy to fall into a food rut. Variety, however, plays an essential role in a vibrant diet. By choosing a wide range of different nutrient dense foods, you are ensuring your body receives a larger spectrum and of vitamins and minerals, avoids the development of food allergies and much more

Fish: Try adding in a cold water fish, such as salmon at least twice a week. Salmon is without a doubt one of nature’s prized superfoods. It is bursting with protein and good fats (Omega 3’s), that must be obtained through diet. This superfood helps to keep us happy, pain free, smarter and promotes a better night’s sleep – just to name a few.  For a 4 ingredient salmon recipe, click here.

Here comes the sun,

Claire LeGresley, RHN

For the full blog post, and more tips on adding goodness in, visit www.clairelegresleyrhn.com

Food is a basic necessity of life, but often times we consume meals without thinking, what actually occurs inside of our intestinal tract? Raw organic foods are readily absorbed into our bodies and used as nutrients to fuel human functions. Our bodies naturally have specific enzymes to break down real foods but lack enzymes to break down processed foods containing synthetic additives. 

What happens when we eat junk or processed foods? Our bodies can't recognize the foreign substances or processed ingredients so it has a hard time digesting and absorbing these refined products. This leads to disorders such as irritable bowel syndrome, acid reflux, gastritis, stomach ulcers, constipation, and more. Constant ingestion of junk foods cause inflammation in our gastrointestinal systems which overtime causes pain and inflammatory related disorders. This chronic inflammation suppresses our immune system, causes fatigue, and depletes our natural healing potential.

Stefani Bardin’s video, shows what happens in your body when you eat processed foods vs. homemade versions of similar foods, using a tiny “M2A” (that stands for Mouth to Anus, and it’s trademarked, mind you) LED/camera capsule. 


By: Dr. Albert Huang

Original source of the article: http://asheepnomore.net/2013/12/07/video-happens-body-eat-processed-food/