Hidden Secret Behind Low Mood and Depression

Hidden Secret Behind Low Mood and Depression

by | Dec 10, 2017 | Koru Nutrition Blog

Waking up every day with no energy, no drive, and an underlying feeling of discomfort is the norm for millions of people in Canada. Depression, anxiety and other mood disorders have quickly become the leading reason for prescription drug use over the last 20 years.

With over 9% of Canadians (approximately 9 million people) taking anti-depressants it has never been more important to understand the underlying cause of brain and mood disorders and medical science is starting to connect the dots….

The stomach has been coined the “second brain” because the tissue in the gastrointestinal tract is largely nerve tissue. In fact the gastrointestinal tract contains over 100 million neurons more than in either the spinal cord or the peripheral nervous system. Not only do these nerves in the gut travel to the brain and communicate with one another but there is a growing amount of research that bacteria in the gut can have a impact on brain health and that gut bacteria can significantly influence the communication between the brain and the gut.

Scientists have also discovered that certain bacteria have the special ability to generate that “feel good” mood.

Some beneficial bacteria that have taken up residence in the gut will actually increase GABA receptors in the brain. When there are more GABA receptors in the brain, more GABA is being put to good use. This is a good thing, especially since a decrease in GABA receptors has been associated with mood disorders, like chronic depression.

When it comes to supporting gut health it is important to avoid foods that feed the “bad” bacteria, the food they love is sugar! Candida will actually send signals to your brain and cause you to crave sugar and the myotoxins that these yeast organisms release are toxic such as alcohol and formaldehyde. These substances travel up in the brain and can affect our brain chemistry.

We need to support healthy gut bacteria by ensuring healthy digestion and eating foods high in probiotics such as kefir, plain yogurt, pickles, miso, sauerkraut, kombucha and kimchi.

Here are some more tips to proper digestive function

  • Chew food well – The mouth is the first stage of digestion. If whole pieces of food are passed down into the system it leads to stress on the pancreas and can cause an overgrowth of unwanted bacteria.
  • Limit sugar in the diet – Sugar is a metabolic nightmare. When ingested is causes stress on the liver, pancreas, and encourages the growth of unwanted bacteria. Sugar also triggers insulin production. Insulin is the backbone of the endocrine system. When insulin levels become imbalanced it causes a chain reaction and will throw off the rest of the body’s hormone levels.
  • Limit stimulants in the diet – Stimulants like caffeine, alcohol and salt cause the stomach to go into shock and reduces its function. When the stomach is not functioning properly it will allow whole proteins to enter the small intestine causing strain on the pancreas and encouraging growth of unwanted bacteria.
  • Increase fibre from whole foods – Fibre works to gently cleanse the digestive tract of unwanted bacteria, balances blood sugar and provides good bacteria a source of food.
  • Exercise – The digestive system is dependent upon smooth muscle movement and gravity to help the food move through the gut. Exercise helps to tone the smooth muscle and aids in allowing the food to pass through the system.
What a Headache!

What a Headache!

by | Dec 10, 2017 | Koru Nutrition Blog

It’s time to understand your headaches better.

Nothing is worst than suffering from tension in your neck, pressure behind your eyes, throbbing in your temples and a pounding head…A headache is created by inflammation of the blood vessels, muscles and nerves in the head and/or neck. They tend to appear when the pain-sensitive structures in the head is over active or is not functioning properly. This can stop you in your tracks and ruin your day, however there is a growing amount of research on certain lifestyle and nutrition factors can help minimise the frequency and intensity of the headache and in some cases eliminate them altogether.

First off, it is important to identify what is triggering your headache, according to the Mayo Clinic it could be any of the following:

  • Foods (see list below)
  • Food additives i.e. aspartame and MSG
  • Alcoholic and caffeinated beverages, especially wine and coffee
  • Dehydration
  • Stress at work or at home
  • Blood sugar dips from skipping meals
  • Hormonal imbalances, usually fluctuations in estrogen levels for women
  • Sensory stimulus i.e. bright lights and loud noises
  • Weather/barometric pressure
  • Changes in sleep patterns
  • Intense physical exertions

Below is a list of strategies that may help you get some relief from your headache pain:

1. Hydration: Skip the alcohol, carbonated (pop) and caffeinated beverages as they tend to dehydrate the body. Try not to let yourself get thirsty; get in the habit of sipping on purified water throughout the day. During high stress days, sick days, hot days and while you exercise; try incorporating coconut water to help replenish your electrolytes as it is full of important minerals such as potassium and magnesium, which will dilate blood vessels and help with blood circulation which can reduce headache symptoms.

2. Essential oils: Try rubbing peppermint oil on your temples, neck and wrists or diffuse lavender oil through a vapour or in boiling water and breathe deeply. These essential oils have a calming effect on the body by opening up the sinuses and allowing more oxygen to reach the bloodstream. This helps control the blood flow in the body, which can be the cause of your headache.

3. Supplements: Take care of any possible vitamin/mineral deficiencies in the body that could contribute to why you are suffering from headaches. Try supplementing and increasing foods that are rich in Magnesium, B vitamins, Omega 3 fatty acids and Antioxidants.

4. Light triggers: Bright lights and/or flickering lights may contribute to your headaches. Consider protecting your eyes with sunglasses when outside, install an anti-glare screen on your computer screen, and change your light bulbs to daylight-spectrum fluorescent bulbs.

5. Jaw and dental sensitivity: Avoid chewing gum, sticky candies and crunchy foods, and no more biting your nails, lips and/or pens. Some of these habits may not only be hurting your jaw and teeth, but also your head! Ask your dentist if you have any signs of grinding and/or clenching your teeth, as a night guard may help prevent headaches.

6. Holistic treatments and exercising: Massage, reflexology, acupuncture, biofeedback, using magnets, stretching, aerobic exercising, yoga, meditation… All of these have three things in common: They are releasing muscle tension, increase blood flow and all act as a stress reliever, which can soothe headaches.

7. The hot and cold treatment: To help relieve a tension headache; applying a hot pack to your neck and head, take a hot shower or relax in the bathtub with Epsom salts. This should increase blood circulation and relax tense muscles, which may alleviate throbbing pain. To help relieve a vascular headache i.e. a migraine; applying a cold compress to the forehead, head and neck for 10 minutes at a time to have a numbing effect, which will dull the pain sensation.

      
According to the Cleveland Clinic, here are some foods to avoid due to their ability to trigger migraines and headaches:
  • Chocolate
  • Avocados
  • Onions
  • Tomatoes and tomato products
  • Certain fresh fruits i.e. ripe bananas, citrus fruits, papaya, plums, raspberries, kiwi, and pineapple
  • Smoked and dried fish
  • Foods containing yeast i.e. bread, crackers and pastries
  • Cultured dairy products i.e. yogurt, buttermilk and sour cream
  • Alcoholic beverages, especially red wine
  • Foods with sulfites i.e. dried fruit
  • Foods with tyramine i.e. aged cheese, pickled foods, processed meats, and some beans and nuts
  • Caffeinated beverages, especially when going through caffeine withdrawal
  • Preservatives and food additives i.e. Monosodium glutamate (MSG), aspartame and food colour/dyes
  • Processed meats containing nitrates
  • Cold food i.e. ice cream
   Foods that help soothe headaches:
  • Magnesium rich foods i.e. nuts, seeds, legumes and dark leafy greens
  • Alkaline foods to decrease your acidity i.e. lemon/limes, apple cider vinegar
  • Water dense foods i.e. fruits such as watermelon and vegetables such as cucumbers
  • Healthy carbohydrates i.e. oatmeal, quinoa, brown/wild rice
  • Green tea/herbal teas i.e. peppermint tea
  • Potassium rich foods i.e. potatoes, melon, bananas, coconut
  • Omega 3 rich foods i.e. fatty fish like salmon, sardines, herring, tuna and mackerel; ground flaxseeds and oil, chia seeds, walnuts
  • B vitamin rich foods i.e. fatty fish, seafood, eggs, broccoli, spinach, mushrooms
  • Beetroot and cherries due to its headache protection compound
  • Spicy food as it relieves congestion and opens the sinuses to more oxygen
  • Yogurt due to it’s calcium contents that help relax the body and the decrease in inflammation due to the probiotics

 

Providing nutritional services for the Toronto/GTA, Hamilton, Barrie, Waterloo/Kitchener, Peterborough, London, Niagara and Ottawa regions.

For more information please go to:

 

Our head office address is: 129 Glenforest Road, Toronto, Ontario, M4N 2A1

How To Lose Weight

How To Lose Weight

by | Dec 10, 2017 | Koru Nutrition Blog

Top 7 Foods for Weight Loss

Weight loss seems to be a constant struggle and it is on many people’s mind. With the summer having come to the end and the summer snacking and drinking no longer occurring, its time to shed those excess summer pounds. Now that you are back into your normal daily routines this is a great opportunity to start incorporating foods that can help you lose weight. The foundation for successful weight loss is a combination of eating well and exercising. But if you are interested in powering up your efforts, here are 7 foods to incorporate into your daily diet.

  1. Legumes: This includes beans, lentils, peas, chickpeas, etc. Try incorporating one vegetarian meal option weekly. Legumes are a great source of protein as one cup of beans contains approximately 15 grams of protein. They are also high in fiber and slow to digest, which means you will have balanced blood sugars and feel full for longer, this will help reduce cravings and overeating.
  2. Oatmeal: Eating oatmeal for breakfast or for a snack may help you burn more fat, especially if you eat it before a work out. Consuming “slow-release” carbohydrates, such as oatmeal, does not spike blood sugar levels as high as eating refined carbohydrates, like a bowl of cereal or a bagel. When your blood sugar elevates so does your insulin levels. Insulin plays a role in signalling your body to store fat, so by keeping your insulin levels low can help you burn fat and boost your metabolism.
  3. Apples: A medium sized apple contains 4 grams of fiber and 95 calories! Always go for the whole fruit instead of apple juice or apple sauce. This will help boost your fiber intake and give you a hit of sweetness to satisfy any sugar cravings.
  4. Plain yogurt: Eating yogurt may help flatten your stomach as it contains good bacterial cultures that can improve the function of your gut. Having a healthy gut helps regulate smooth digestion and may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.
  5. Nuts: A great snack for on the run as nuts are jammed packed with balanced amounts of protein, fiber and healthy fats! Make sure you always go for raw and unsalted nuts. It is easy to go overboard, so stick to eating a small handful in one sitting.
  6. Avocados: This creamy fruit is known to dampen your hunger signals because it is loaded with “good” monounsaturated fat, fibre, protein and is low in carbohydrates.
  7. Grapefruit: Try eating half a grapefruit before each meal. This may help you shed some weight. The reason being is that a compound found in grapefruit helps to lower insulin, which may aid weight loss. It’s also a good source of fibre and protein, and because it’s at least 90% water, it can fill you up without the excess calories.
      
Join the Meatless Monday Movement and find enjoyment in a healthy vegetarian meal or snack.

Here’s your first meatless recipe to kick things off…

White Bean Avocado & Lime Dip:

Ingredients

  • 1 can white bean/cannellini beans
  • 1 large ripe avocado
  • 1/2 jalapeno, remove seeds if you are oppose to spicy taste
  • 2 garlic cloves
  • 1 cup fresh spinach
  • 1 lime, juice and zest
  • ½ cup fresh cilantro
  • 2 tbsp. olive oil + extra to garnish

Dippers: your choice of any fresh raw vegetables i.e. sliced cucumbers and celery stalks

  1. Drain and rinse your beans and combine in a food processor or blender with all of the above ingredients.
  2. Whip until creamy, scraping down the sides as needed.
  3. Drizzle olive oil on top and add some cilantro leaves for garnish, then dip with your favourite veggies!
   Trim the waist line down by starting a meal with a cup of soup or have it as your whole meal. It does not matter if the soup is chunky or pureed; as long as it’s broth-based and you skip the cream.

Try this classic Vegetable & Bean Soup recipe:

Ingredients

  • 6 cups low-sodium vegetable broth
  • 3 cans low-sodium diced tomatoes
  • 1 can beans, drained and rinsed
  • 3 garlic cloves, minced
  • 1 small onion
  • 3 carrots, sliced
  • 1 package sliced mushrooms
  • 3 stalks celery, sliced
  • 1 yellow squash, diced
  • 2 cups green beans
  • 3-4 cups shredded cabbage
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • 2 bay leaves
  • ½ tsp. black pepper
  • Parsley to taste
  1. In a large frying pan, melt coconut oil and sauté garlic cloves, onion, carrots and mushrooms for about 5 minutes.
  2. In a large crockpot, combine all ingredients together. Then cook on high for 2 hours or until vegetables are cooked.
  3. Sprinkle fresh parsley on top and enjoy!

 

Providing nutritional services for the Toronto/GTA, Hamilton, Barrie, Waterloo/Kitchener, Peterborough, London, Niagara and Ottawa regions.

For more information please go to:

 

Our head office address is: 129 Glenforest Road, Toronto, Ontario, M4N 2A1

Healthy Ways To Get Through Holiday Meals

Healthy Ways To Get Through Holiday Meals

by | Dec 10, 2017 | Koru Nutrition Blog

,Say Goodbye To Your Food Coma!

The holiday season is upon us! With a little know-how, you can satisfy your desire for traditional favourites and still indulge in a guilt-free holiday feast. After all… being stuffed is a good idea, but only if you are a turkey!

Here are 6 tips for a healthier holiday:

  1. Do not skip breakfast or any normal meals/snacks on the day of your feast. I know you have a lot to get done on this day and you are anticipating eating a large meal for dinner. But it is essential that you kick start your metabolism with good nutrients that will provide you the stamina to get through this busy day. Besides, you do not want to be starving by the time dinner arrives; as this is a sure way of overeating.
  2. Hydrate, hydrate, hydrate! Dehydration from not drinking enough water can be easily disguised as hunger cues, which can be dangerous when you have a big meal ahead of you. Drinking water can fill you up and help to keep your portion sizes under control.
  3. Lighten up! Try making your traditional recipes a little lighter. For example, use low-sodium chicken broth in the gravy and to base the turkey; use plain Greek yogurt in the mashed potatoes, dips and casseroles to benefit from the good bacterial cultures; or use sugar substitutes such as stevia and pureed fruit in place of oil in baked goods.
  4. Pay attention to your plating. Use a smaller plate because larger plates lead to more food intake. Consider limiting yourself to one serving only. Besides, second helpings always taste better as leftovers the next day. Try dividing your plate into: 25% protein, 25% starches/grains, and 50% vegetables.
  5. Let the body and brain connection catch up. Once dinner is done, it is suggested to wait 20 minutes until you indulge in anything else, such as second helpings and/or dessert. This will allow your brain to recognize how full you really are and hopefully avoid over indulging and the potential food coma!
  6. Walk it off! How about instead of taking a nap after the feast, go for a walk around the block. Breathing in some fresh air and getting your blood pumping can help your digestion.
      

Truth or Myth? Does turkey actually make us sleepy?

Turkey seems to get blamed for being the main culprit for fatigue after the Thanksgiving feast. Believe or not, it has been wrongfully accused!

Tryptophan is an amino acid found in turkey that can help increase the production of serotonin and melatonin which helps you to sleep.

Here’s the truth… Tryptophan works best on an empty stomach, which is not the case after Thanksgiving. There is roughly the same amount of tryptophan in chicken, pork and cheese. So technically speaking, you should not feel more tired after eating turkey than you would after eating chicken or pork.

So why do we feel tired after our Thanksgiving feast? We can blame the following components:

  • Over eating – It takes a lot of energy to digest such a large meal. When blood is directed away from other organs like the nervous system, you may feel tired and want a nap.
  • Alcohol consumption – Alcohol depresses the central nervous system, so if you are enjoying festive beverages be sure to feel sleepy afterwards.
  • Higher fat indulgence – Fats slow down the digestive process, which means they take a lot of energy to breakdown. This localizes blood flow to the digestive system to help with this process, causing fatigue.
  • Carb-loading – Carbohydrates make tryptophan more available to the brain, which is why when loading up on potatoes, bread and pie in one meal makes us drowsy.
  

Try this grain-free, dairy-free and refined sugar-free Pumpkin Pie recipe:

Ingredients

For the crust:

  • 1 (15 oz.) can of pumpkin or 2 cups of homemade pureed pumpkin
  • 3 tbsp. coconut oil, + extra to grease pie pan
  • 1 egg
  • ½ tsp. cinnamon

For the filling:

  • 1 cup almonds or pecans, finely ground in blender until flour like
  • 3 eggs
  • ¼ cup of honey or stevia (Note: honey holds better.)
  • 2 tsp. cinnamon
  • ¼ tsp. each of cloves, ginger and nutmeg
  • 1 tsp. natural vanilla
  • Up to 1/3 cup coconut milk to thin

Instructions

  1. Preheat oven to 325 degrees.
  2. Grease pie pan with coconut oil and mix all crust ingredients by hand in a bowl.
  3. Press crust into bottom/sides of pie pan. Place in oven for 10-15 minutes; it should barely start to brown.
  4. Combine all the filling ingredients (except the coconut milk) and mix thoroughly. It should be smooth and spreadable. Add coconut milk if needed to thin slightly.
  5. Pour and smooth the filling over the crust and bake for an hour or until center is no longer jiggly.

What’s pumpkin pie without a whipped cream topping?

Remove all the coconut cream from 1 (14 oz.) can of coconut milk. Mix with a hand mixer until stiff peaks form (7-8 mins), add stevia and natural vanilla to taste and mix for 1 minute. Scoop on top of pie slice and add some chopped pecans.

The Coffee Conundrum

The Coffee Conundrum

by | Dec 10, 2017 | Koru Nutrition Blog

Is your morning coffee good for you?

If you are a coffee lover… Nothing beats waking up to the sweet smell of coffee in the air. The aroma alone seems to perk you up. A good excuse to get out of bed. The soothing effects of holding your warm mug between your two hands; it allows you to take in a couple deep breathes and prepare yourself for the day in front of you.

Why is our cup of coffee such an important ritual? We look forward to this moment day in and day out. Well the answer is an easy one… It is because caffeine is the world’s most popular drug. Caffeine is a stimulant that speeds up the central nervous system and is found in beverages such as coffee and tea. All it takes is three consecutive days of caffeine consumption to get hooked. And most of us are hooked! We depend on that java fix to get us moving and ready for the day and often throughout the day as well!

Coffee is a rich source of disease fighting antioxidants and studies have shown many positive effects of coffee including:

  • Boosts athletic performance
  • Improves memory and cognition
  • Boosts mood
  • Reduces cavities
  • Decreases headaches
  • Reduces the risk of type 2 diabetes, colon and liver cancer, gallstones, cirrhosis of the
  • liver, and Parkinson’s diseases

But there are a few things to be aware of when getting your daily dose of java:

  • Addiction is often an issue with coffee drinkers. Skipping your daily coffee may produce withdrawal symptoms such as irritability, anxiety, fatigue and/or headaches.
  • Acidity level of coffee can lead to digestive issues such as heartburn, ulcers, gut flora imbalances and acid reflux.
  • Coffee is dehydrating so you need to add an extra glass of water per coffee cup you consume per day.
  • Drink between meals as coffee speeds up the movement of food through the digestive system and decreases absorption of many nutrients as well as medications.
  • Vitamin and mineral absorption can be inhibited by coffee consumption and can increase their excretion from the body through urine, which can contribute to electrolyte imbalance, dehydration, and bone density depletion.
  • If you have depleted adrenals and cortisol imbalances it’s important you drink coffee with care as heightened stress reactions, fatigue and sugar cravings can manifest itself.
  • Have black coffee and skip the sugar and cream! The calories add up if you are having a few cups per day and it can spike your insulin levels contributing to insulin resistance.
  • Choose your cup wisely and enjoy your coffee in a glass or ceramic cup. Take-out plastic cups have traces of plastics and other chemicals that are released into the cup with the heat.
  • Drink organic coffee as coffee crops are heavily sprayed and these pesticides remain in the coffee beans.
  • Help the farmers and go for the free-trade coffee that are farmed using more traditional methods.
      
Health Canada’s recommendation for healthy adults is no more than 400 mg per day, and a total of 300 mg has been shown to decrease average sleep time.

CAFFEINE PER CUP:

Decaf Coffee 2.4 mg
Latte / Cappuccino 75.2 mg
Mocha 87.2 mg
Americano 100 mg
Drip Coffee 144.8 mg
Espresso 410.4 mg
  Enjoying your coffee with coconut oil helps you be more focused and alert, but it gives your brain and metabolism a boost. It may also help you lose weight.

BULLET PROOF COFFEE RECIPE:

  • 1 cup organic coffee
  • 1-2 tablespoons coconut oil
  • 1 teaspoon unsalted butter
  • 1 tablespoon of honey (optional)
  • ¼ teaspoon vanilla (optional)
  • Blend all the ingredients for 20 seconds and drink immediately after.

 

Providing nutritional services for the Toronto/GTA, Hamilton, Barrie, Waterloo/Kitchener, Peterborough, London, Niagara and Ottawa regions.

For more information please go to:

 

Our head office address is: 129 Glenforest Road, Toronto, Ontario, M4N 2A1