10 Christmas Survival Tips

10 Christmas Survival Tips

by | Dec 17, 2020 | Koru Nutrition Blog

Mental Health Gut Article

Stringing the lights on our houses and decorating our Christmas trees while watching the snow fall… it really is a magical time of the year. But, with all the Christmas wonder and excitement, this is the time that we tend to over indulge in food and beverages – which leads to struggle with putting on a few extra pounds.

This year will be different with social gatherings limited due to COVID, so it may seem like there’s not much else to do other than eat! At Koru, we want to make sure you can enjoy your Christmas festivities and food delights without over-indulging and feeling just as stuffed as your stuffed turkey! We just might be able to help you avoid that food coma…

So, let’s look at some ways to help you not feel stuffed like your turkey!

Here are 10 Christmas Survival tips: 

  1. Hydrate, hydrate, hydrate! Are you hungry or thirsty? Dehydration caused by not drinking enough water can be easily mistaken for 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.
  2. Lighten up! Try making your traditional recipes a little lighter by using low-sodium chicken broth in the gravy and to baste the turkey. Try plain Greek yogurt in the mashed potatoes, dips and casseroles to benefit from the good bacterial cultures. Use sugar substitutes such as swerve, xylitol and pureed fruit in place of sugar in baked goods.
  3. Use a smaller plate. Recent research suggests that we consume around 3,000 calories in our Christmas dinner – more than the entire recommended daily intake for a grown man! So, pay attention to your plating. Use a smaller plate because larger plates lead to larger 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% non-starchy vegetables.
  4. 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!
  5. 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 the blood pumping can help your digestion. This is also a great opportunity to get out of the house and avoid ongoing nibbling of food.
  6. Look at staggering your meal throughout the day. Maybe have appetizers at 11:00am, dinner at 2:00pm and dessert at 5:00pm. That way you space out your 3 course meal over the day and get to enjoy your dinner with a lot more time to relax and chill out afterwards.
  7. Focus on non starchy vegetables for dinner. Brussels sprouts, broccoli, and green beans are all wonderful traditional Christmas options. Plus, you can switch out mashed potatoes for Mashed Cauliflower
  8. Fit in fitness this Christmas! Whether you are busy or bored, your fitness routine normally takes a major dip this time of year. We recommend completely changing your fitness routine during the holidays so that you force your body to adapt to something new, stay enthusiastic about fitness, and keep burning off that eggnog.
  9. Many of us consume more alcohol at Christmastime. At the very least, steer clear of sweet cocktails and creamy liqueurs. Have a glass of water after every alcoholic drink to keep down the calorie count – it also has the benefit of leaving you with a clearer head the next morning.
  10. Be mindful! Christmas is a time of plenty, and with nuts, chocolates, mince pies and cheese straws wherever you look, it would be rather Scrooge-like to suggest that you don’t eat any treats over the festive period! But rather than mindlessly popping whatever is in front of you into your mouth, spend a moment thinking about whether you really want it, or are just eating it because it’s there. Prioritize where you want to “indulge” and where other temptations can be avoided without much regret. Then truly savour those foods you choose to indulge in. Enjoy every bite!

Wishing you a happy, and healthy, holiday season from all of us at Koru Nutrition!

    6 Ways Your Diet May Be Impacting Your Sleep

    6 Ways Your Diet May Be Impacting Your Sleep

    by | Nov 24, 2020 | Koru Nutrition Blog

    Mental Health Gut Article

    Sleeping problems are on the rise and for a number of reasons. When we don’t get enough sleep not only do we feel tired and grumpy the next day but, we often tend to gravitate to stimulants such as coffee, sugar or carbs to help keep us going. When we don’t get appropriate sleep quality or quantity, our body does not have the chance to do all the amazing activities and tasks that kick in when we are asleep. As a result ongoing sleep issues can lead to numerous health problems.

    A study conducted by Dr. Charles M. Morin at Université Laval revealed that 40% of Canadians had experienced one or more symptoms of insomnia at least three times a week and only 13% said they had consulted their doctor about it.

    In addition to the information below, we’ve written more about sleep in our articles 12 Nutrition “Hacks” For Better Sleep and Top 5 Foods To Support Sleep.

    The most effective way to deal with insomnia is identifying the underlying cause of it and then apply the appropriate recommendations. The most common causes of insomnia are depression, anxiety and stress, but your insomnia can also be due to hormonal imbalances, calorie restricting/eating disorders, food allergies, blood sugar imbalances, toxic build up and nutrient deficiencies. 

    So, let’s explore a few of these…

    1. Consuming Stimulants Such As Coffee and Alcohol

    People often think having that one or two glasses of wine or beer a night can help them to relax, take the edge off and get a better night sleep but this couldn’t be further from the truth. Although alcohol can help you feel relaxed, it actually interferes with sleep. Alcohol can reduce overall sleep time, and cause shorter, lighter, and less restful sleep. Alcohol also impairs the transport of tryptophan into the brain which is important in making melatonin to help us sleep.

    As much as we love our cup of coffee it can hinder us getting a good night’s sleep and believe it or not even 1 to 2 cups a day can be problematic. That’s because caffeine can remain in our bodies for up to 20 hours so even sipping on your morning cup of joe can inhibit your sleep at night. As we know coffee gives us a pick me up; that is because it produces stimulating hormones such as adrenaline, norepephrine and cortisol which help us to feel alert and energized. Caffeine has been associated with insomnia, restless leg syndrome, and periodic leg movement. Remember caffeine is also found in hot chocolate, chocolate and some teas, so if you are not a big coffee drinker you might still be having a problem with the caffeine in these foods and beverages.

    Both caffeine and alcohol can also decrease the absorption of nutrients essential for sleep such as B vitamins, magnesium and calcium. They are also a natural diuretic so can cause you to have to wake up during the night to use the washroom.

    Monitor you intake of these beverages and see if you notice a difference when you consume them and when you don’t.

    1. Food Allergies

    Believe it or not food allergies can be a common culprit of insomnia. Food allergies can cause difficulties falling asleep and cause frequent awakenings. Foods that are high on the allergenic profile include wheat, corn, milk, chocolate, nuts, egg whites, seafood, red and yellow dyes and yeast, but basically it can be any food. The problem with food intolerances and sensitivities is that it can be hard to detect as there can be up to a 3 day delay in a response to a specific food that you ate. Imagine something you ate on Monday and having insomnia problems on the Wednesday. The other issue is that you may consume that problematic food on a daily basis and subsequently have sleeping problems every single night. Food intolerances can also cause the release of histamine which can also disrupt the brain chemistry and lead to sleep disturbances.

    Although you can do blood work for food allergy testing, the best way to determine if you have an issue is complete the food elimination diet for 2 weeks and then reintroduce one food type back into the diet for 3 days and monitor symptoms. If there is no change in sleeping patterns then this food is not the culprit and you repeat this procedure until you identify the problem food or foods.

    1. Blood Sugar Imbalances

    Consuming too much sugar and skipping meals can contribute to unbalanced blood sugars which can induce nighttime hypoglycemia. When blood sugars drop the body releases hormones such as adrenalin and cortisol that stimulate the brain and indicate that it is time to eat. This can awaken you or prevent you from entering into deep sleep.

    1. Smoking

    Nicotine is a stimulant and as a result many smokers have difficulties with sleeping problems. In a poll conduced by the National Sleep foundation 46% of smokers reported experiencing sleep insomnia a few nights a week as compared to 35% of non-smokers. Similar to alcohol and caffeine, the nicotine found in cigarettes stimulates the release of adrenaline and norepinephrine, which are hormones that activate the body, increase heart rate, and elevate blood pressure as well as keep us awake.

    1. Dieting

    Anorexia, losing weight, food restriction, or dieting can contribute to poor sleep with many experiencing frequent waking at the second half of the night. Both animal and human research has shown that starvation-level calorie restriction leads to sleep interruptions and a reduction in slow-wave sleep, also known as deep sleep (1).

    In another small study of 10 young women, four weeks of dieting led to greater difficulty falling asleep and a decrease in the amount of time spent in deep sleep (2). Feeling as though you are too hungry to fall asleep or waking up hungry are major signs that you’re not getting enough to eat.

    1. Nutrient Deficiencies

    There are a number of nutrients that help us to get to sleep and maintain sleep throughout the night and deficiencies in these nutrients can cause us to experience difficulty falling asleep and having restful sleep. Vitamin and minerals deficiencies related to sleep quality include B vitamins, calcium, magnesium, zinc, copper, iron, and vitamin E.

    Deficiencies in copper and iron have ben linked to greater difficulties in getting to sleep and decreased sleep quality. Studies indicate that low levels of iron correlated with an increased incidence of restless leg syndrome. Vitamin E deficiency may also be a factor in restless leg syndrome (3).

    Although B vitamins are good for energy they are also important for sleep. Deficiencies in folate have been linked to insomnia and restless leg syndrome. Plus, your body needs vitamin B6 to help convert tryptophan into melatonin which is our sleep hormone (4).

    Calcium and magnesium are natural calming sedatives to the central nervous system. Magnesium is a natural muscle and nervous system relaxant so also important if sleeping issues are related to pain but also for stress, anxiety and irritability.

    If you find you need a little more sleep support, you could consider taking some natural supplements:

    • Magnesium deficiency is so common nowadays, boosting your intake with a supplement could do wonders for you. Try taking 400mg of magnesium glycinate before going to bed. This is best for people that struggle with sleep due to stress, anxiety, pain or difficulty relaxing.
    • Melatonin is the most popular natural aid for sleep and can be very effective for those suffering from insomnia. Try taking 1-3mg before bedtime for a few weeks to help reset your sleep/wake cycle. Some people find they do not absorb melatonin in a pill form and require a liquid form. This is best for people struggling with jet lag or have disruptions in their sleep wake cycle. 

    As with all supplements, it is best to check with a qualified health care provider such as a nutritionist or naturopathic doctor, before getting started! 

     

    References

    1 https://pubmed.ncbi.nlm.nih.gov/15033150/

    2 https://pubmed.ncbi.nlm.nih.gov/8310984/

    3 Arthur C, Guyton, MD and John E Hall PhD Textbook of medical physiology 9th edition (Philadelphia)

    4 Kennedy, Tighe, Brow. “Melatonin and Cortisol switches during mania, depression and Eythmia” Depressed Nocturnal plasma melatonin levels” Journal of Nervous and Mental Disease 1777:5 (1989), 300-303

    12 Nutrition “Hacks” For Better Sleep

    12 Nutrition “Hacks” For Better Sleep

    by | Nov 17, 2020 | Koru Nutrition Blog

    Woman sleeping

    Sleep is so important to our overall health and wellbeing. It impacts our emotions, cognition, mood, physical abilities, and eating habits. When we sleep our body repairs and rejuvenates itself: it is when muscles are built, cells are replaced, hormones are released, and healing occurs.

    Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep (3,4).

    Research shows that insufficient sleep can increase the risk of obesity by 89% in children and 55% in adults (10). Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes (11,12).

    Sleep and wakefulness are controlled by a series of chemical reactions in the body. Certain nutrients can affect these chemical reactions and alter how long it takes you to fall asleep, how often you wake up during the night, and how you feel the next day.

    So, if you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do.

    Here are 12 nutrition sleeping hacks to help get you into better and healthier sleeping patterns.

    12 Nutrition Hacks for Better Sleep

    1. Stay away from spicy foods in the evening

    Research shows that people that eat spicy food at night spent less time in both the light phase of sleep known as Stage 2 and the deep, slow-wave Stages 3 and 4. All of which means that they experienced less sleep over all and took longer to drift off (1).

    1. Try to avoid heavy meals at night-time especially if they are high in fat.

    A heavy meal or fatty snack right before bed can cause discomfort and indigestion. This in turn can affect your sleep, causing you to wake up several times. Studies have shown that eating a large meal close to bedtime may make it harder to fall asleep. Aim for around 10 grams of fat in the evening, or about what’s in three ounces of salmon.

    1. Cook with sleep-friendly herbs

    Flavour your evening meals with parsley, dill, sage, basil, turmeric, garlic, or nutmeg. You can use these sleep-friendly herbs as opposed to spicy flavourings or sugar loaded sauces.

    1. Avoid high protein-meals before bed

    Protein-rich foods release amino acids into the blood. When amino acids such as tyrosine flood the body, they are quickly used to synthesize stimulants such as the excitatory neurotransmitters, epinephrine and norepinephrine, and thermogenic thyroid hormones. Excitatory neurotransmitters keep the brain active and thyroid hormones increase the body’s metabolic rate. Both effects disrupt sleep. Furthermore, by suddenly increasing the number of amino acids in the body, high-protein foods reduce the amount of tryptophan reaching the brain.

    1. Consume phytoestrogens to reduce night sweats

    If you struggle with hormone related night sweats and hot flashes you may want to consume more foods high in phytoestrogens such as non-GMO soybeans or edamame, flax, sesame, or oats. Soy, specifically, is also rich in important sleep promoting nutrients such as iron, B vitamins, calcium, vitamin E and magnesium.

    1. Have a big breakfast

    It is best to consume a large breakfast, light lunch, and an even lighter evening meal. This structure will take the strain off your digestion and enable your body to focus on sleeping as opposed to digesting.

     

    1. Make sure you are getting adequate calories

    Dieting and restricting calories can cause stress on your body and disrupt hormones which can have a negative impact on your sleep.

    1. Avoid drinking too much in the evening

    Try and consume most of your fluids during the earlier part of the day. Drinking too much in the evening can cause frequent wakings to go to the bathroom.

    1. Get your fibre

    Research shows that people who fill up on fibre spend more time in deep sleep, than those who get less fibre, and consume more saturated fat, and more sugar which results in waking up more often (2). You can consume fibre from whole foods such as fruits, vegetables, whole grains, and some seeds.

    1. Avoid alcohol

    Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns (5,6). Alcohol also alters nighttime melatonin production, which plays a key role in your body’s circadian rhythm (7,8). Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions (9).

    1. Avoid MSG food products

    A common food additive that is known to cause insomnia is MSG (monosodium glutamate). This compound is a common ingredient used in preparing Chinese foods as well as refined, packaged foods. However, it is a potent stimulant and can keep some people awake late into the night.

    1. Choose an optimal nighttime snack

    Ideally, choose a bedtime snack that contains complex carbohydrates with a limited amount of protein and fat.

    For some individuals, dairy is a great sleep inducer (if you do not have an allergy, intolerance, or sensitivity to it) because the brain can use the tryptophan and calcium from it to help make melatonin. Try and keep the snack to less than 200 calories and eat between 1 to 1.5 hours before bed.

    Below we’ve listed some other healthy options!

    Best Bedtime Snacks

    • Whole grain piece of toast with a nut/seed butter
    • Cottage cheese and tart cherries
    • Yoghurt with cut up banana
    • Banana and nut butter
    • Apple sauce cup with a spoonful of ground flaxseed
    • Small handful of almonds (28 grams)
    • Chia Oat Parfait with Kiwi

    So, what are you waiting for? Try out some of our nutrition sleep hacks today and increase your potential for a long and restful sleep.

    Good night.

     

    References:

    1. https://pubmed.ncbi.nlm.nih.gov/1399758/
    2. https://jcsm.aasm.org/doi/10.5664/jcsm.5384
    3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4302758/
    4. https://pubmed.ncbi.nlm.nih.gov/20669438/
    5. https://pubmed.ncbi.nlm.nih.gov/7077345/
    6. https://pubmed.ncbi.nlm.nih.gov/7258218/
    7. https://pubmed.ncbi.nlm.nih.gov/8370699/
    8. https://pubmed.ncbi.nlm.nih.gov/8345809/
    9. https://pubmed.ncbi.nlm.nih.gov/8675588/
    10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/
    11. https://pubmed.ncbi.nlm.nih.gov/21300732/
    12. https://pubmed.ncbi.nlm.nih.gov/15851636/

    How Your Gut Has A Direct Impact On Your Mood

    How Your Gut Has A Direct Impact On Your Mood

    by | Oct 29, 2020 | Koru Nutrition Blog

    Mental Health Gut Article

    You may be surprised to know that the bacteria living in our gut often referred to as our microflora or microbiome can have a significant impact on our brain chemistry and how we feel, think and behave. We’ve written a little more about that here. The gut is often referred to as the “second brain” and has the ability to communicate via the nervous system, hormones, and the immune system.

    Our gut is composed of trillions of bacteria and over 1000 different species. The composition of the microbiome varies from person to person, with contributing factors including age, diet, behaviour, environment, and genetics (Yang A.L., Kashyap et al., 2015).

    Unfortunately, the microbiome is often under looked as an influencing factor in a wide range of neurological conditions despite the fact that it plays a role in Autism Spectrum Disorder, chronic pain, stress, Alzheimer’s disease, and Parkinson’s disease as well as Depression and Anxiety (Mayer EA, et al. 2014)

    Serotonin is a neurotransmitter that affects many facets of human behaviour, such as mood, stress response, appetite, happiness and sexual drive. Interestingly enough, up to 90% of your body’s serotonin is produced by the gut microbiome.  Research demonstrates a connection between healthy gut bacteria and lower rates of depression (1,2,3,4,5).

    The common bacteria that we know are lactobacilli and bifidobacterium. These “friendly” bacteria have actually been shown to lower levels of brain-toxic compounds and can lower inflammation in the brain by reducing certain cytokine levels (inflammatory markers), These specific cytokines can cause anxiety, depressive symptoms and cognitive disturbances (Logan, 2006).

    Research published in the American Society for Microbiology in 2012 has found that “good” gut bacteria can have a marked effect on GABA levels in the brain (a neurotransmitter that is involved in regulating anxiety, digestion, sleep and relaxation), which can help reduce feelings of anxiety and elevate our mood.

    Another interesting factor is that the gut microbiome can have an influence on the medications that we take as it can play a role in, not only the effectiveness of the medication, but also on whether a person experiences side effects for the medication that they are taking  (Flowers S.A., et al 2015).

    So what do we need to do to help support a healthy gut microbiome and therefore a healthy mood?

    #1. Eat your fruits and vegetables

    Dietary fibre supports the growth of healthy intestinal bacteria.  In fact, one study found the diversity in the gut microbiome was directly related to the variety of fruits and vegetables in a person’s diet. It also found that the microbial composition of the gut can be rapidly altered with dietary changes. (McDonald D., et al 2018).

    A recent study found an inverse relationship between fruit and vegetables and future depression or anxiety. They found that eating four extra portions of fruit and vegetables could boost people’s mental health. The more fruit and vegetable people ate, the less likely they were to be diagnosed with a mental illness (Redzo. M, 2019).

    Health Canada’s Recommended Fruit and Vegetable Intakes:

    • Children 11 and under, 5 servings of fruit and vegetables daily
    • Children 12 to 13 years, 6 servings of fruits and vegetables daily
    • Females 14+ to 50 years, 7 servings of fruits and vegetables daily
    • Males 14 to 50 years, 8 servings of fruits and vegetables daily

    Meanwhile, The World Health Organization recommends 7-13 a day for adults and 5 servings for kids, plus eating the colour of the rainbow everyday.

    If you or your kids have a difficult time consuming enough fruits and vegetables everyday, check this out.

    #2. Consume fermented foods

    Fermented foods are foods produced or preserved by the action of microorganisms. In this context, fermentation typically refers to the fermentation of sugar to alcohol using yeast, but other fermentation processes involve the use of bacteria such as lactobacillus, which help to make foods such as kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health, and subsequently, mood.

    The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids. During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels (1,2).

    If you don’t tend to consume a lot of fermented foods, check out this recipe for Coconut Yogurt Clusters!

    #3. Consume Prebiotics

    Unlike probiotic foods, prebiotic foods do not contain living organisms. They are the food for the probiotics which contribute to the health of the microbiome because they contain indigestible fibres that ferment in the GI tract. Prebiotic foods include artichokes, leeks, onions, garlic, chicory, cabbage, asparagus, legumes, and oats.

    Additionally, research shows that consuming green tea, ginger, omega 3 in the form of fish oils, olive and flax oils can all help to increase the production of lactobacillus or bifidobacterial which can lower inflammation and toxins in the brain that can contribute to depression (Logan,2006).

    #4. Take a Probiotic

    There are a wide variety of probiotic supplements out there on the market and it can be hard to know which one is best for you. What we recommend is that you look for something that has at least 10 billion cultures, and has multiple strains.

    We recommend HMF Multi-strain from Genestra. Genestra is well known for it’s probiotic line of supplements and this one comes with 15 billion cultures and contains 16 different live cultures. If you are interested in purchasing the product please check it out on our online supplement dispensary.

    So, to support a healthy mood you need to support a healthy gut. A good start is to incorporate a variety of fruits and vegetables into your diet, get appropriate levels of fibre, consume prebiotic  and fermented foods – and for an added bonus take a high quality probiotic.

    References

    Logan, Alan ND., The Brain Diet, Cumberland Publishing House, 2006

    1. https://pubmed.ncbi.nlm.nih.gov/25860609/
    2. https://pubmed.ncbi.nlm.nih.gov/25078296/
    3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5864293/
    4. https://pubmed.ncbi.nlm.nih.gov/26760398/
    5. https://pubmed.ncbi.nlm.nih.gov/23384445/

    Top 6 Foods To Fight Depression

    Top 6 Foods To Fight Depression

    by | Oct 15, 2020 | Koru Nutrition Blog

    Juice Plus Gummies

    Mental health challenges are linked to low diet quality. Research found people who ate more unhealthy food were more likely to report psychological distress compared with people that eat a healthier diet. More specifically, eating fried foods or foods contain too much sugar and processed grains is linked to depression. (Jim E. Banta, Ph.D., et. Al 2019)

    A recent study posted to BMC Medicine demonstrated that even people with moderate to severe depression improved their mood and signs of depression by eating a more healthful diet. The study was the first to prove that diet alone could reduce depression symptoms. The dieters followed a specific program for 12 weeks that included one-on-one nutrition counselling. The treatment diet encouraged eating whole foods while discouraging things such as refined foods, sweets, and fried food. The results: Participants showed greatly reduced symptoms when compared to other groups. In addition, more than 32 percent of participants experienced remission, so were no longer considered depressed. Jacka, O’Neil et al 2017.

    But what are the specific foods or nutrients we should be consuming to help support a healthy mood? Below are our top 6!

    1. Good fats fight depression

    Research shows that people who consumed the most fish were less likely to experience symptoms of depression (the Journal of Epidemiology and Community Health). Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet. The best oily fish to consume to get your EPA and DHA includes salmon, sardines, mackerel, anchovies, herring, halibut, rainbow trout and tuna.

    Check out our Smoked Salmon Avocado Toast for a 3-minute recipe to help you consume for healthy fats!

    A recent review of clinical studies concluded that taking fish oil supplements improved depressive symptoms in people with depression, with effects comparable to those of antidepressant medications. However, the greatest improvements in depressive symptoms seemed to occur in people who were also taking antidepressants. Additionally, people tended to see greater effects when the fish oil supplement contained higher doses of EPA (1). This might likely be due to its anti-inflammatory properties since inflammation can contribute to depressive symptoms.

    The fish oil supplement that we recommend that has been formulated specifically for depression is NFH Trident SAP. Check it out in our online dispensary!

    1. Your morning cup of coffee “pick me up”

    Although coffee has its positives and negatives there is no mistaking it is an integral part of  many people’s morning routine. But interesting enough, it might also be helping to beat off the blues.

    The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention (2). Since depression can often cause people to feel low motivation and fatigue this can help to give them that much needed boost.

    Moreover, coffee increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine (3). A study in 72 people found that both caffeinated and decaffeinated coffee significantly improved mood compared with a placebo beverage, suggesting that coffee contains other compounds that influence mood. Researchers attributed this boost in attitude to various phenolic compounds, such as chlorogenic acid. Although still, more research is needed (3).

    #3. Eat your Dark Chocolate

    Chocolate is high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation (4, 5).

    Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood (6,7).

    Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate—which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food. We’ve also create this Chocolate Bark recipe, if you want to super-power your daily dose of chocolate.

    #4 . Berries every day keep the blues away

    Curiously, eating more fruits and vegetables is linked to lower rates of depression (8,9). Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders (10).

    Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress—an imbalance of harmful compounds known as free radicals in your body (10). They’re particularly high in anthocyanins, a pigment that gives certain berries their red-purple-blue colours. One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms (11).

    A study recently concluded that blueberries, strawberries, blackberries, and raspberries may block the chemicals that cause depression and anxiety (12), while another recent study found that people who drank a glass of pomegranate juice (with no added sugar) each day for two weeks had measurably less depression and anxiety, as well as lower blood pressure (13). If you find it difficult to include enough fruits and veggies in your diet, check out this supplement option.

    1. Go Nuts for Cashews

    Cashews are high in tryptophan, which, helps increase levels of that happiness-inducing neurotransmitter, serotonin.

    Cashews are actually one of the best sources of the amino acid tryptophan among all plant-based foods with 1000-2000 milligrams per 1/4 cup serving. This amino acid is critical for improving the uptake of serotonin in the brain and acts as a direct precursor to the anti-depressant hormone itself. Cashews are a tiny package of iron, magnesium, Vitamin B6, protein and important amino acids, and even omega 3 fats. All of these nutrients directly ward off mild depression and anxiety naturally.

    So, without tryptophan in our diets, we not only can’t produce serotonin as effectively, but our bodies also can’t use the amount of serotonin that we do have. A depletion of serotonin can make us feel anxious, stressed, and just downright sad.

    Consuming just a small a handful of cashews can help boost your serotonin levels!

    #6. Have a Go with Avocados

    Avocado is a superfood when it comes to depression as it contains tryptophan, folate AND omega-3. Omega-3 is an essential fatty acid that helps combat inflammation in the brain and also helps regulate our brain’s neurotransmitters helping our brain to run smoothly.

    Three-fourths of the calories in an avocado are from fat, mostly monounsaturated fat, in the form of oleic acid. An average avocado also contains 4 grams of protein, higher than other fruits, and is filled with vitamin K, many of the B vitamins (B9, B6, and B5), vitamin C, and vitamin E12. Finally, they are low in sugar and high in dietary fibre, containing about 11 grams each.

    The high levels of folate in avocados may help keep depression symptoms at bay. Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

     

    In summary, you can help yourself beat the blues by reducing your intake of sugar, refined grains and fried foods and incorporating more berries, avocados, oily fish, raw cashews, dark chocolate, and a morning cup of coffee into your diet. Remember, it’s making small do-able simples changes into your diet on a daily basis that can take you a long way to a happier and healthier you!

     

    References

    1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4872453/
    2. https://www.ncbi.nlm.nih.gov/books/NBK519049/
    3. https://pubmed.ncbi.nlm.nih.gov/30274327/
    4. https://pubmed.ncbi.nlm.nih.gov/24117885/
    5. https://pubmed.ncbi.nlm.nih.gov/29539647/
    6. https://pubmed.ncbi.nlm.nih.gov/24117885/
    7. https://pubmed.ncbi.nlm.nih.gov/16546266/
    8. https://pubmed.ncbi.nlm.nih.gov/30764679/
    9. https://pubmed.ncbi.nlm.nih.gov/26691768/
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    12. Keservani RK, Sharma AK, Kesharwani RK. Medicinal Effect of Nutraceutical Fruits for the Cognition and Brain Health. Scientifica (Cairo). 2016;2016:3109254.  doi:10.1155/2016/3109254
    13. Al-Dujaili E, Smail N. Pomegranate juice intake enhances salivary testosterone levels and improves mood and well being in healthy men and women. Endocr Abstr. 2012;28:313.

    Getting Your Kids To Eat Their Fruits and Vegetables

    Getting Your Kids To Eat Their Fruits and Vegetables

    by | Oct 2, 2020 | Koru Nutrition Blog

    Juice Plus Gummies

    Health Canada recommends that children 11 and under consume 5 servings of fruit and vegetables daily, children 12 to 13 years consume 6 servings of fruits and vegetables daily, and for teens 14+ that they consume 7-8 servings of fruits and vegetable a day. The scary thing is that fewer than 1 in 10 Canadian children are getting their recommended servings of fruits and vegetables; and even less are consuming enough variety of fruits and vegetables to get the full spectrum of vitamins, minerals, antioxidants and phytonutrients.

    To give you an idea of the power of whole food, there are over 350 nutrients in just an apple alone! This is way more nutrients than you would ever find in a multivitamin… definitely food for thought!

    So, what can we do to help get our child to eat their fruits and vegetables?

    If your kids are picky, here are 6 great strategies to help you and your family get the required fruits and veggies into their diet:

    1. Help them to grow their own herbs, fruits and vegetables. It is amazing what kids will eat if they have grown it themselves!
    2. Get them involved in helping to do meal planning, creating the grocery list, and participating in grocery shopping. The more children are a part of the process, the more ownership they have of following through and eating the food or meal.
    3. Involve them in meal preparation. Whether they help with baking healthy muffins for school lunches, making a salad, or chopping vegetables being a part of making meals helps give them a sense of purpose with contributing to the family. Even if they don’t eat it in the beginning, it is a steppingstone in the right direction.
    4. Educate your kids about why they need to eat healthy foods and why they need to limit junk food. Understanding what affects food has on their body or mental state might really help with buy in. There are many short Youtube videos that you can watch as family and discuss. 
    5. Find their motivation hook! Whether they want to be faster or stronger in hockey, have better skin, or have more energy for running, or have better focus for school – find what will resonate with your individual child and motivate them to eat better.
    6. Read books such as Dr. Seuss’s Green Eggs and Ham to showcase that trying new foods that you don’t think you will like might actually be palatable and enjoyable!

    For more info on why your child may be a picky eater, please check out our previous article.

    If you are really challenged to get your child to eat the recommended amount of fruits and vegetables per day, or if you struggle with getting or providing enough variety, then we recommend supplementing with Juice Plus chewables!

    Juice Plus chewables are whole food supplements containing 30 different fruits and vegetables in a chewable and delicious kid-friendly form.

    Because Juice Plus chewables are made from whole foods, the body recognizes it and knows what to do with it. Unfortunately, many other supplements for children are loaded with artificial colourings, flavourings and even food dyes that have been banned in some European countries. So, it’s left to parents to be vigilant of what is in their children’s supplement products.

    Koru Nutrition loves Juice Plus products because of their research! There are over 30 studies showing that the Juice Plus product can:

    • Reduce the severity of upper respiratory challenges
    • Increase the number and activity of immune cells circulating around the body
    • Increase antioxidant nutrients in the blood
    • Reduce DNA damage
    • Reduce inflammation
    • Improve skin health (circulation, density, thickness and hydration)
    • Reduced cholesterol and increase in lean body mass

    BONUS:
    A parent can purchase the Juice Plus capsules for themselves and receive the fruit and vegetable chewables for their child for free for up to 4 years*! That is a value of $2,400! Plus, the child gets to be a part of one of the largest children’s health study, the Family Health Study.

    Since starting the Family Health Study, families have reported:

    • 60% of kids were missing fewer days of school
    • 56% of kids were taking fewer over the counter and/or prescription medications
    • 71% were drinking more water
    • 66% were visiting the doctor less
    • 71% were consuming less fast food and soft drinks
    • 61% were eating more fruits and vegetables

    Koru Nutrition’s owner, Certified Nutritionist Kylie James, says: “My 4 year old loves his Juice Plus chewables and often tries to sneak more.” Her kids love making chocolate bark with the Juice Plus chewables. 

    If Juice Plus sounds like a fit for your family, click here if you live in Canada. If you are in New Zealand, click here.

    *Your child must be between the ages of 4 and 18 or a full-time undergraduate college student in a four-year degree