Boost Your Immune System Superpowers

Boost Your Immune System Superpowers

by | Nov 15, 2018 | Koru Nutrition Blog

how to boost your immune system superpowers koru nutrition blog

With the arrival of fall and cooler temperatures, comes the onset of the dreaded cold and flu season. Cold weather means spending more time indoors with people – which means spending more time with germs. But have no fear you can build up your body’s immunity through choosing the right kind of immune boosting foods using these 6 powerful super food boosters:

Chicken Soup:

Chicken soup isn’t just comfort food- It helps improve symptoms from a cold and can also protect you from getting sick in the first place. Chicken soup contains gelatine, chondroitin and other nutrients beneficial for gut healing and boosting your immunity (i).

Green Tea:

Green Tea is packed with antioxidants such as flavanoids, and epigallocatechin gallate (EGCG) that have been shown to boost immune function. It also contains L-theanine, an amino acid that may aid in the production of germ-fighting compounds in T-cells (ii) (iii).

Ginger:

Ginger has been used across the globe as a natural remedy due to its medicinal properties. Ginger is antibacterial which supports the immune system. It also acts as an anti-inflammatory thanks to gingerol- a phenolic compound (iii) (iv).

ginger boost immune system superpower booster koru nutrition
Garlic:

Garlic contains several compounds, including allicin, that have antiviral, antifungal, and antibacterial properties that can fight infections (iii) (v).

Onions:

Onions are filled with immune boosting vitamins and minerals such as selenium, zinc, and vitamin C. They also have antioxidant and antiviral properties thanks to their abundant plant compounds including sulfur, quercetin, and anthocyanins (vi).

Turmeric:

Turmeric contains bioactive compounds with powerful medicinal properties. Curcumin is the main active ingredient in turmeric and It is rich in antioxidants and has strong anti-inflammatory properties (vii).

garlic boost immune system superpowers koru nutrition

As well, follow these other tips to keep your immune system in top shape:

Handwashing:

This really cannot be stated enough! Practicing good hygiene goes a long way when it comes to preventing colds and the flu. When soap and water are not available, use a hand sanitizer to help reduce the number of germs on your hands.

Stay Hydrated:

Drinking water helps keep the mucous membranes in your nose and eyes moist so they are more effective at catching and sweeping viruses out of the body. It also helps in the production of lymph in the body. Lymph carries white blood cells and other cells that are part of the immune system.

Sleep:

Lack of sleep compromises your immune system. Aim for at least 7-8 hours of sleep and take naps if necessary.

Exercise:

Get your heart rate going and blood pumping. Exercise not only gets you in shape and keeps your body strong, it also improves the body’s circulation and boosts your immune system.

Eat Right:

Include whole, nutrient dense foods high in antioxidants such as fruits and vegetables to boost your overall health and strengthen your immunity. Avoid sugar which can cause inflammation and actually depress your immune system by decreasing the ability of white blood cells to fight infection.

golden milk boost your immune system superpowers koru nutrition

GOLDEN MILK RECIPE

Try this creamy anti-inflammatory, and antioxidant rich drink to give your immune system a boost!

Ingredients

  • 2 cups coconut milk (can sub part or all with almond or other milks)
  • 1 tsp turmeric
  • ½ tsp cinnamon powder
  • Pinch of ground black pepper
  • ¼ tsp ginger powder
  • Pinch of cayenne pepper (optional)
  • 1 tablespoon coconut oil
  • 1 tsp raw honey, maple syrup or stevia to taste (optional)

Instructions

  1. Blend all ingredients in a high-speed blender until smooth.
  2. Pour into a small saucepan and heat for 3-5 minutes over medium heat until hot, but not boiling.
  3. Drink immediately and enjoy.

Recipe adapted from wellnessmama.com

[su_spacer]

References:
i. Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro Rennard, Barbara O. et al. CHEST , Volume 118 , Issue 4 ii. Alexopoulos, N., Vlachopoulos, C., Aznaouridis, K., Baou, K., Vasiliadou, C., Pietri, P. … Stefanadis, C. (2008, June). The acute effect of green tea consumption on endothelial function in health individuals. European Journal of Preventive Cardiology, 15(3), 300-305 iii. Immunity: plants as effective mediators. iv. Ginger–an herbal medicinal product with broad anti-inflammatory actions. v. Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey. vi. Onions–a global benefit to health. vii. Role of curcumin in systemic and oral health: An overview

[su_spacer]

For more information please contact us at:

[email protected] or call us 1855 385 5678 ex 801

To make a referral, please complete our online referral form

Intermittent Fasting

Intermittent Fasting

by | Oct 29, 2018 | Koru Nutrition Blog

Intermittent fasting is currently becoming one of the most popular health and fitness trends. Intermittent fasting (IF) is being used to help lose weight, improve health, and to live longer.  IF is not about following a diet, but more about following a diet pattern. 

The idea of IF isn’t as far-fetched as one may think.  Humans have evolved to withstand short periods of time without food.  Our hunter-gatherer ancestors naturally fasted when they couldn’t find anything to eat. 

 

Basic Principles

The most common methods involve eating all your meals in an 8, 6, or even 4-hour window while fasting the rest of the day, or fasting for 24 hours, twice per week.  Water, tea, and coffee without added sweeteners or milk are fine while fasting but no calories are allowed.  

IF is not that difficult to achieve.  Many people may already be doing it naturally without even realizing it. If you stop eating at 7pm and don’t eat breakfast until 10am the following day, you have already achieved 15 hours of fasting. Consider the term “break fast”. This refers to the meal that breaks your fast – which you already do daily.

IF is associated with many health benefits…..  

  1. Lowers insulin levels and increased growth hormone levels which assists with fat loss and muscle gain resulting in weight loss.  Lower insulin levels protect against insulin resistance and the development of type 2 diabetes.  
  2. Increases the release of the fat burning hormone norepinephrine (noradrenaline). Short-term fasting may increase your metabolic rate by 3.6–14%
  3. Reduces levels of LDL cholesterol, triglycerides, and oxidative stress which all reduce the risk of heart disease and many chronic diseases (i, iii).  
  4. Some studies in rats showed that IF can extend lifespan (ii).  Although humans are not the same as rats, the results combined with the known benefits on other health markers are quite promising. 
  5. Reduces Inflammation in the body
  6. Improves mental clarity and concentration
  7. Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
  8. Another benefit of IF is that it simplifies our lives since there are fewer meals to prepare and to clean up and less meals to buy means more money left in your pocket at the end of the day.  

 

For more information on the benefits of Intermittent Fasting… Check out this video from Dr. Axe :
https://www.youtube.com/watch?v=8xv2cWhnkPU

Precautions with Intermittent Fasting
Not everyone will react the same to intermittent fasting. Listen to your body and pay attention to any changes you may experience. 

 

Who should NOT fast?

You should not fast if you are:

  • Underweight (BMI < 18.5)
  • Pregnant – you need extra nutrients for your child.
  • Breastfeeding – you need extra nutrients for your child.
  • A child under 18 – you need extra nutrients to grow.

You can fast, but may need supervision, under these conditions:

  • If you have diabetes mellitus – type 1 or type 2.
  • If you take prescription medication.
  • If you have gout or high uric acid.

Women in particular tend to respond differently due to metabolic and hormonal differences.  IF can mess up women’s hormones and affect menstruation, fertility, and can worsen eating disorders.  It should not stop your cycle or cause more stress.  If you experience these changes, it is likely a sign that IF does not work for you.  

Some women find fasting a few days a week instead of every day works best for them.  For example, they would fast 16 hours on Monday, Wednesday, and Friday while eating normally on the other days.  Experiment and see what works best for you.  

People with diabetes, hypoglycemia and other blood sugar regulation disorders should also check with their doctor before trying IF.

After fasting, try easing into eating with a green smoothie to keep blood sugar from spiking.  Try the recipe below:

 

GREEN SMOOTHIE

Ingredients

  • ¼ c frozen pineapple
  • 1 c kale or baby spinach
  • 1 tsp coconut oil or MCT oil
  • Juice from 1/2 a lime (or to taste)
  • 1 c almond milk or coconut milk

Instructions

  • Place all ingredients in a blender and blend until smooth. Add ice if desired. 

[su_spacer]

References:
i. “Effects of dietary restriction on adipose mass and biomarkers of healthy aging in human”
https://www.ncbi.nlm.nih.gov/pubmed/27899768
 ii. “Influence of short-term repeated fasting on the longevity of female mice”
http://www.sciencedirect.com/science/article/pii/S0047637400001093
iii. “Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/

[su_spacer]

For more information or to make a referral please contact us at:

[email protected] or call us 1855 385 5678 ex 801
Or go on to our website www.korunutrition.com to complete our online referral form

Best Sugars to Use

Best Sugars to Use

by | Oct 29, 2018 | Koru Nutrition Blog

Help! I am ADDICTED TO SUGAR!!!  Is There Any Type of Sweeteners I Can Use?

Ohh sugar… it is just so yummy and delicious! How could anything that tastes so good be so bad for us?

Do you have a sweet tooth? Do you “need” to have something sweet each day?

Sugar is considered to be as addictive as cocaine, which is why so many of us find it so hard to resist. The problem with sugar is that it linked to numerous health problems from diabetes, heart disease, and obesity to depressed immune systems, cancer and tooth decay (i). 

While it is best to keep sugar to a minimum in your diets, when that sweet craving does hit, you will be happy to know that there is some sweeteners that can be better choices for you to help minimize calories and blood sugar spikes. These are Swerve, Erythritol, Monk Fruit and Stevia. 

Swerve:

One tablespoon of Swerve

  • Glycemic Index of 0
  • O Calories 
  • 0 grams of carbohydrates
  • 0 grams of sugar

Swerve is a natural sweetener made from non-GMO ingredients. It contains 2 natural sweeteners, erythritol and oligosaccharides. Oligosaccharides (Inulin) is a type of prebiotic fibre which naturally occurs in various plants and has 0 calories. Randomized controlled trials show that inulin reduces inflammation, and improves intestinal permeability and overall gut health (ii). 

The oligosaccharide, Inulin may also hold promise for reducing insulin levels. In a double-blind, randomized controlled trial, participants supplementing inulin at 10g per day had significantly reduced fasting insulin levels. Another study also shows that inulin had a significant effect on decreasing fasting glucose levels in forty-four subjects with pre-diabetes. 

Swerve works well as an all-purpose sugar substitute in baking because it measures cup for cup and it doesn’t have the bitter after taste that stevia has. 

Erythritol (alcohol sugar):

One tablespoon of Erythitol

  • Glycemic index of 0
  • 0 calories
  • 0 grams of carbohydrates
  • 0 grams of sugar

Despite their name there is no alcohol in sugar alcohols. Sugar alcohols can however cause stomach upset and have a laxative effect (which might be helpful for some of you) so use with caution.

The reason why it doesn’t provide calories  to its consumer is because the body actually can’t break it down! That’s right — even though erythritol travels through your body, it doesn’t get metabolized.  

Erythritol can cause side effects such as diarrhea, headache, and stomach ache in some people and/or when consumed in large doses. Erythitol naturally occurs in some fruits and fermented foods, but the variety being added to food and beverages today is typically man-made from GMO cornstarch, resulting in an ultra-processed food — very far from a natural sweetening agent. So if you chose this product please chose NON GMO and start with smaller doses to monitor for side effects.   

Additionally, unlike natural sugars, erythritol appears to have a positive impact on dental health. Studies show that it inhibits harmful bacteria and reduces plaque – even more so than xylitol does (iii).

Stevia:

One tablespoon of Stevia

  • Glycemic Index of 0
  • 12 Calories
  • 0.8 grams of carbohydrates
  • 0.8 grams of sugar

Stevia is an extract from a plant which is approximately 200 to 300 times sweeter than sugar. Stevia has gained popularity in the last few years and is becoming more widely available at local stores across North America.

Stevia has a glycemic index of zero, which means it does not affect your blood sugar (insulin) at all.  

One thing to be wary when purchasing stevia is that the product may be mixed with other forms of sweeteners or bulking agents such as maltodextrin (which has a whopping glycemic index of 110!) which will definitely have an impact on your blood sugar levels. 

We recommend purchasing Stevia in either it’s powdered form (rather than granular) or as liquid drops to reduce the chances of having it mixed with other ingredients. The only downside, with Stevia, is that it tends to carry an after taste, but this can be mitigated with the liquid drops.

 

Monk Fruit:

One tablespoon of Monk fruit

  • Glycemic Index of 0
  • 6 Calories
  • 1.2 grams of carbohydrates
  • 1.2 grams of sugar

Monk fruit (also known as Luo Han Guo) is a fruit from Southeast Asia and looks almost like a lime or melon combination. The fruit is usually dried and then used to make medicinal drinks (Liang Cha).

The extract is about 150 to 200 times sweeter than sugar and contains minimal calories as well. You can purchase the dried fruit at Chinese herbal stores, but if you want to put it in your coffee, you’ll probably want an extract powder or liquid form. Monk fruit’s mogrosides, the compounds that give it its intense sweetness, are also powerful antioxidants. Using monk fruit sweetener can help those already suffering from obesity and diabetes from furthering their condition because it works as a natural obesity treatment.

Using monk fruit is a natural way to fight inflammation (iv). Many studies prove its anti-inflammatory powers are most likely the reason it’s able to positively affect so many other diseases and disorders. Aside from being a proven antihyperglycemic (which helps bring down the blood glucose levels in the body), studies have also shown targeted antioxidant abilities toward pancreatic cells, allowing better insulin secretion in the body. Thus, monk fruit works well as a natural diabetes treatment.

References:

i. Mokdad AH, Bowman BA, Ford ES, Vinicor F, Marks JS, Koplan JP: The continuing epidemics of obesity and diabetes in the United States. Jama. 2001, 286: 1195-1200.

ii. Belorkar SA, Gupta AK. Oligosaccharides: a boon from nature’s desk. AMB Express. 2016;6:82. doi:10.1186/s13568-016-0253-5.

iii. De Cock P, Mäkinen K, Honkala E, Saag M, Kennepohl E, Eapen A. Erythritol Is More Effective Than Xylitol and Sorbitol in Managing Oral Health Endpoints. International Journal of Dentistry. 2016;2016:9868421. doi:10.1155/2016/9868421.

iv. Anti-inflammatory Activities of Mogrosides from Momordica grosvenori in Murine Macrophages and a Murine Ear Edema Model, Rong Di, Mou-Tuan Huang, and Chi-Tang Ho

Journal of Agricultural and Food Chemistry 2011 59 (13), 7474-7481

DOI: 10.1021/jf201207m

v. Identification and Quantification of Antioxidant Components of Honeys from Various Floral Sources, Nele Gheldof,Xiao-Hong Wang, and, and Nicki J. Engeseth*

Journal of Agricultural and Food Chemistry 2002 50 (21), 5870-5877

DOI: 10.1021/jf0256135

[su_spacer]

For more information or to make a referral please contact us at:

[email protected] or call us 1855 385 5678 ex 801

Or go on to our website www.korunutrition.com to complete our online referral form

Should you stop consuming coconut oil?

Should you stop consuming coconut oil?

by | Oct 29, 2018 | Koru Nutrition Blog

You many have heard about the report put out by the American Heart Association (AHA) last year recommending coconut oil be avoided to decrease your risk of heart disease. This report has left people more confused than ever about coconut oil, but don’t throw out your coconut oil just yet!

The AHA report focused on 4 core studies published between 1969 and 1979 to base their recommendations on. Not surprisingly, this was a time when the “low-fat” theory materialized. Most of the early studies used partially hydrogenated coconut oil and not unrefined virgin coconut oil. There is a huge difference between the two.

Furthermore, the AHA report looked only at cardiovascular health and the role of cholesterol. More and more science is debunking the claim that high cholesterol foods should be avoided. The truth is we do need some saturated fat and cholesterol. From cell membranes, to brain function, to immune function, saturated fats and cholesterol play essential and important roles in our bodies (i, ii).

There are numerous studies that have found benefits to using unrefined virgin coconut oil (i, ii, iii). These benefits include:

  • raises HDL, or “good” cholesterol levels
  • promotes weight loss
  • anti-inflammatory properties
  • anti-microbial properties
  • improves memory and brain function
  • provides energy
  • increases metabolism

 

There are several flaws with the AHA report. The studies recommend replacing saturated fats with corn and soy oil. These vegetable oils are high in omega 6 fats which our diets are already too high in, and we are too low in omega 3 fats. An unbalanced ratio of omega 6 to omega 3 will increase inflammation and can lead to a whole host of health issues such as obesity, diabetes, rheumatoid arthritis, irritable bowel disease and cardiovascular disease. The focus needs to be less on cholesterol and more on reducing inflammation which is one of the root causes of heart disease (iv).

Another major flaw: Corn and soy oil come from crops that are over 90% genetically modified and contain extremely high levels of glyphosate, the main ingredient in Roundup that has been classified as a probable carcinogen.

Use caution when interpreting results of a study. Industries often influence nutritional sciences. Although the AHA is a nonprofit organization, it does receive funds from companies including the United Soybean Board, and the US Canola Association. It would make sense that the reports they put out would support consumption of these products.

In spite of the flaws of this report, there was one positive recommendation. The AHA also mentioned the benefits of following a Mediterranean diet. This diet is high in healthy fats such as fish, olives, nuts, seeds, and avocados. All great foods that promote heart health. Continue to enjoy your unrefined virgin coconut oil in moderation, increase your intake of omega 3 fats, eat more whole unprocessed foods, and include lots of greens.

Wondering how to get coconut oil into your diet? You can add it to your morning smoothie, as a spread on whole grain toast, you can cook and bake with it and is great in a bulletproof coffee. Try this recipe below to charge up your morning coffee.

 

Coconut Milk Coffee Creamer 

  • One 13.5 ounce can full fat coconut milk
  • 2 tablespoons vanilla extract
  • 2 tablespoons coconut oil, melted or MCT oil
  • Honey or stevia, to taste
  • Pinch of sea salt

 

Put all ingredients in a blender and mix until well-combined. Use in coffee as desired.
Recipe adapted from draxe.com

[su_spacer]

References:
i. “A Coconut Extra Virgin Oil-Rich Diet Increases HDL Cholesterol and Decreases Waist Circumference and Body Mass In Coronary Artery Disease Patients”.  https://www.ncbi.nlm.nih.gov/pubmed/26545671
ii. “Inflammatory Cytokines and Risk of Coronary Heart Disease: New Prospective Study and Updated Meta-Analysis”. https://www.ncbi.nlm.nih.gov/pubmed/24026779
iii. “Antimicrobial effects of virgin coconut oil and its medium-chain fatty acids on Clostridium difficile”. https://www.ncbi.nlm.nih.gov/pubmed/24328700
iv. “Healthy intakes of n-3 and n-6 fatty acids: estimations considering worldwide diversity”. http://ajcn.nutrition.org/content/83/6/S1483.abstract

[su_spacer]

For more information or to make a referral please contact us at:

[email protected] or call us 1 855 385 5678 ex 801
Or go on to our website www.korunutrition.com to complete our online referral form

Top 5 Foods For Better Sleep

Top 5 Foods For Better Sleep

by | Oct 29, 2018 | Dessert, Koru Nutrition Blog

 Sleep. This magical five-letter word is elusive to so many of us. Whether it’s difficulty falling asleep or tossing and turning all night long, insomnia is becoming endemic to our modern-day society. Chronic sleep deprivation leaves us physically, mentally, and emotionally depleted as well as affecting our cognitive functioning.

For some it may seem like an easy solution, but sleeping pills can cause side effects (i)… so what’s an exhausted, bleary-eyed person to do?

Nutrition can play an important role in helping you get a good night’s rest, but it can also be one of the reasons why you are not getting a good night sleep. Eating too large of a meal close to bedtime may impair sleep, having unbalanced blood sugars, skipping meals and consuming to many stimulants such as caffeine and chocolate and consuming refined carbohydrates and sugar can all be problems that can negatively impact sleep. If you’re interested in more information like this, check out our post on 12 Nutrition “Hacks” For Better Sleep!

Top 5 Foods To Support Sleep

  1. Bananas

    Bananas are high in Tryptophan which converts to serotonin, which in the absence of light converts to melatonin – an important initiator of sleep. Melatonin, is a hormone that controls your sleep and wake cycles so is very helpful for people that have difficulties with regular sleep patterns or that struggling with jet lag.

    Bananas are also a good source of potassium and magnesium, which are natural muscle relaxants.

    Other foods high in tryptophan include nuts, seeds, tuna, and you guessed it: turkey. (ii)

  2. Tart Cherries

    Tart cherries help increase the body’s natural melatonin production. Other fruits such as pineapples and oranges have also been shown to significantly increase the presence of melatonin. (iii)

  3. Oats

    Oats are a source of complex carbohydrates that stimulate the release of serotonin and allow a more restorative sleep. (iv) Check out our Chia Oat Parfait With Kiwi recipe for a great bedtime snack idea!

  4. Almonds

    Almonds are rich in magnesium, which relaxes muscles and helps you unwind, inducing that sleepy state you feel before falling asleep. 

  5. Tea

    Chamomile and passionflower teas can help relax nerves and muscles and help you sleep more soundly. Check out our recipe for Calming Tea for a therapeutic and delicious blends of herbs to enjoy as part of your bedtime routine

Sleep is essential for maintaining good health. Keep a sleep journal and see what works best for you. Sleep tight!

References: 

i. Proctor, Ashley, and Matt T. Bianchi. “Clinical Pharmacology in Sleep Medicine.” ISRN Pharmacology 2012 (2012): 914168. PMC. Web. 12 July 2018.

ii. Johns NP, Johns J, Porasuphatana S, Plaimee P, Sae-Teaw M. “Dietary intake of melatonin from tropical fruit altered urinary excretion of 6-sulfatoxymelatonin in healthy volunteers”. Journal of Agricultural Food Chemistry. 2013 Jan 30;61(4):913-919

iii. McCune L.M., Kubota C., Stendell-Hollis N.R., Thomson C.A. Cherries and health: A review. Crit. Rev. Food Sci. Nutr. 2011;51:1–12. doi: 10.1080/10408390903001719

iv.. The American Journal of Clinical Nutrition, Volume 85, Issue 2, 1 February 2007, Pages 426–430, https://doi.org/10.1093/ajcn/85.2.426