Attention-Deficit/Hyperactivity Disorder (ADHD) is a complex neurodevelopmental condition that affects millions of children and adults worldwide. While medications and behavioral therapies remain the standard treatments, many families seek alternative or complementary approaches to help manage symptoms. One such approach gaining attention is the Low Salicylate Diet. But what exactly is it, and can it really help with ADHD?

What Is the Low Salicylate Diet?

The low salicylate diet is a food plan that reduces or eliminates salicylates. Salicylates are naturally occurring chemicals found in many fruits, vegetables, and other plant-based foods. Salicylates are also present in artificial additives and preservatives. They are chemically similar to aspirin (acetylsalicylic acid), and some people such as certain children with ADHD can be sensitive to them.

This diet became popular through the Feingold Diet, which was developed by Dr. Benjamin Feingold in the 1970s. His theory was that removing salicylates, artificial colors, flavors, and certain preservatives could reduce hyperactivity in children with ADHD.

Foods to Avoid on a Low Salicylate Diet

Salicylates are found in high amounts in many healthy foods, which makes this diet challenging to follow. Some of the common high-salicylate foods to avoid include:

• Apples
• Berries (especially strawberries, raspberries)
• Grapes
• Oranges and citrus fruits
• Tomatoes
• Cucumbers
• Peppers
• Almonds
• Herbs and spices (like curry, turmeric, cinnamon, peppermint)
• Honey
• Vinegar
• Fruit juices and sauces (especially from high-salicylate fruits)
• Certain teas (peppermint, green tea)

Also, many artificial additives and flavor enhancers contain salicylates and should be eliminated.

Foods to Include on a Low Salicylate Diet

Though restrictive, there are still many safe foods that are low in salicylates. These include:

• Pears (fresh and peeled)
• Bananas (just ripe)
• Cabbage
• Broccoli
• Cauliflower
• White potatoes
• Rice
• Lentils
• Turkey and most unprocessed meats
• Dairy products (without additives)
• Olive oil and sunflower oil

The key is to stick to whole, unprocessed foods and check labels carefully.

How Long Should You Follow the Diet?

The low salicylate diet is typically done in two phases:

1. Elimination Phase (3-6 weeks): All high-salicylate foods and additives are removed from the diet. This phase is crucial to assess whether salicylates are contributing to ADHD symptoms.
2. Reintroduction Phase: Foods are slowly added back one at a time, while symptoms are monitored. This helps identify specific triggers.

For best results, this diet should be followed under the guidance of a dietitian or nutritionist familiar with ADHD and food sensitivities.

Scientific Research: Does It Really Help ADHD?

The link between salicylates and ADHD isn’t fully understood, but there is some promising research.

• A 2004 review in Pediatrics noted that removing synthetic food additives and salicylates can lead to improvements in behavior in some children with ADHD, particularly those with sensitivities (Schab & Trinh, 2004).
• A randomized controlled trial published in The Lancet (Pelsser et al., 2011) found that a restricted elimination diet, similar to the low salicylate diet, resulted in a 64% reduction in ADHD symptoms in children who responded to the diet.
• The Feingold Association has collected anecdotal and survey-based evidence for decades, reporting improvements in attention, hyperactivity, and impulsiveness in many children who follow the program.

While not all children with ADHD benefit from the low salicylate diet, a subset with food sensitivities seems to respond well. The diet may be especially helpful for children with eczema, asthma, or other allergic-type symptoms in addition to ADHD.

Potential Benefits of the Low Salicylate Diet

1. Reduction in Hyperactivity and Impulsivity Many parents report a significant improvement in behavior, attention span, and sleep after removing salicylates.
2. Improved Gut Health Since the diet removes artificial additives and processed foods, gut health may improve, which can influence brain function via the gut-brain axis.
3. Less Need for Medication Some children may experience enough symptom relief that they can reduce or avoid ADHD medications (always under medical supervision).
4. Better Overall Nutrition Awareness Following this diet promotes reading food labels, eating whole foods, and avoiding synthetic ingredients — healthy habits for the whole family.

Drawbacks and Considerations

1. Restrictive and Challenging to Follow The diet eliminates many healthy fruits and vegetables. This may lead to nutritional deficiencies if not carefully managed.
2. Time-Consuming Planning, preparing, and monitoring foods can be overwhelming, especially for busy families.
3. Limited Scientific Consensus While some studies support it, the low salicylate diet is still considered controversial by many healthcare professionals.
4. Not a Cure-All The diet is not a replacement for therapy or medication. It works best as part of a multi-faceted treatment plan.

Tips for Getting Started

• Keep a food and symptom diary to track progress and potential triggers.
• Consult with a nutrition practitioner specialised in this area to avoid deficiencies and ensure a balanced diet.
• Start slowly and don’t try to change everything at once.
• Involve your child in meal planning to increase compliance.
• Look for low-salicylate recipes and support groups online or through the Feingold Association.

Final Thoughts

The low salicylate diet may offer relief for some children with ADHD, especially those with food sensitivities or co-occurring allergic conditions. While it’s not a guaranteed solution, it can be a valuable tool in your ADHD management tool kit and may be a worth while diet to implement to see if your child expereinces the improvements that you are looking for to help optimise their performance in school and day to day life.

If you’re considering this diet, do it with professional guidance and a clear plan for tracking changes. For families who see results, the benefits — calmer behavior, improved focus, and better sleep can be life-changing.

References

1. Schab, D. W., & Trinh, N. H. (2004). Do artificial food colors promote hyperactivity in children with hyperactive syndromes? A meta-analysis of double-blind placebo-controlled trials. Pediatrics, 114(6), e755-e766.
2. Pelsser, L. M., et al. (2011). Effects of a restricted elimination diet on the behavior of children with attention-deficit hyperactivity disorder (INCA study): a randomized controlled trial. The Lancet, 377(9764), 494-503.
3. Feingold Association of the United States. https://feingold.org

Fibromyalgia is a chronic condition characterized by widespread musculoskeletal pain, fatigue, and tenderness in specific areas of the body. While there is no known cure for fibromyalgia, adopting a healthy lifestyle that includes regular exercise and a well-balanced diet can help manage its symptoms. In this article, we will explore the top five foods that have shown promise in fighting fibromyalgia and providing relief to those affected by this condition.

1. Fatty Fish:

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids. These essential fats possess anti-inflammatory properties that can help alleviate the pain and inflammation associated with fibromyalgia. Omega-3 fatty acids also support brain health and may aid in reducing fatigue and improving cognitive function, which are common challenges for fibromyalgia patients. Check out our delicious and omega 3 rich salmon chowder.

2. Leafy Greens:

Leafy greens like spinach, kale, and Swiss chard are packed with important nutrients, including vitamins A, C, and K, as well as minerals like calcium and magnesium. These nutrients contribute to overall health and help combat the symptoms of fibromyalgia. Calcium and magnesium are especially beneficial for muscle relaxation and reducing muscle pain and stiffness. Check out this delicious broccoli and greens soup.

3. Turmeric:

Turmeric is a golden spice widely recognized for its anti-inflammatory properties. It contains a compound called curcumin, which has been shown to reduce pain and inflammation. Adding turmeric to your diet, either in the form of a spice or a supplement, may help alleviate the symptoms of fibromyalgia. Check out our anti-inflammatory turmeric latte loaded with pain boosting nutrients.

4. Berries:

Berries, such as blueberries, strawberries, and raspberries, are rich in antioxidants, which help fight oxidative stress and reduce inflammation in the body. Additionally, berries contain fiber and vitamin C, which support the immune system and overall well-being. Including a variety of berries in your diet can provide relief from the symptoms of fibromyalgia. Check out our acai berry smoothie bowl.

5. Ginger:

Ginger is a versatile spice known for its medicinal properties. It possesses anti-inflammatory and analgesic effects, making it beneficial for individuals with fibromyalgia. Ginger can be consumed fresh, as a tea, or incorporated into meals to add flavor and potentially reduce pain and inflammation. Check out our delicious moon milk tea loaded in nutrients that help reduce inflammation and pain, and helps with sleep depression and anxiety.

Conclusion:

While there is no one-size-fits-all approach to managing fibromyalgia, adopting a healthy diet can significantly improve the quality of life for individuals with this condition. Incorporating the top five foods mentioned above, including fatty fish, leafy greens, turmeric, berries, and ginger, can provide valuable nutrients and potentially help reduce pain, inflammation, and fatigue associated with fibromyalgia. As always, it is important to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have specific dietary requirements or are taking medication.

Remember, a well-balanced diet, combined with regular exercise and other lifestyle modifications, can play a crucial role in managing fibromyalgia symptoms and promoting overall health and well-being.

What is leaky gut?

The purpose of the lining of our gut wall is to act as a barrier to bacteria and other infectious agents. This barrier is an important agent in your immune system. Our intestine wall is also designed to absorb water and nutrients broken down from our food into our bloodstream. Everyone’s guts are semi-permeable. But some people have increased intestinal permeability or hyperpermeability. That means the holes in their gut are much larger than normal and this lets unwanted substances such as toxins, unwanted pathogens such as virus’s and bacteria and undigested food particles through in to our blood stream, so basically they have “leaked through out gut wall”. 

Although well recognised with natural health professional Leaky gut syndrome is not currently recognized as a medical diagnosis.

What Causes Leaky Gut?

Common everyday factors such as diet and stress increases inflammation in our body and gut and may cumulatively wear down your intestinal lining creating holes in your gut and making it more permeable. When this happens the body sets off a immune response which creates inflammation and that over time this can cause food sensitives, nutrient deficiencies and even autoimmune problems.

Some of the Key factors that can cause leaky gut include:

• Stress and other negative emotions such as fear and anxiety causes stress hormones such as cortisol to be released. These stress hormones can break down out gut lining. For more information on gut health and emotions check out our article
• Toxins such foods with arsenic, phytoestrogens, trans fats, pesticides and herbicides etc.
• Difficult to diets food particles such as gluten
• Certain drugs and medications especially prescription antibiotic drugs, birth control drugs and NSAIDs
• Pathogens such as virus, candida, bacteria, fungus can eat away at the gut lining.

Signs and Symptoms of Leaky Gut

Biggest warning signs that you may have leaky gut.

1. Loose stools
2. Irritable bowel syndrome (IBS)
3. Small intestine Bacteria Overgrowth (SIBO)
4. Celiac disease
5. Food allergies/sensitivities
6. Chronic inflammatory conditions
7. Thyroid problems and diseases
8. Autoimmune problems
9. Depression or Anxiety
10. Easily gain weight
11. Migraine headaches
12. Skin issues such as rosacea and eczema

It is important to note that you may have leaky gut but have no signs and symptoms and as identified above the health problem that you might be experiencing could be a direct result of your leaky gut. This is why getting to the root cause of the problem is so important as this can help provide the information that you need to put in an effective treatment approach.

Can you Test for Leaky Gut?

A health professional such as a naturopath doctor or nutritionist can reviewing your health issues and symptoms it can be identified that there is a high possibility that you have leaky gut however the only way you can test for leaky gut is by a Naturopathic doctor completing the test for the leaky gut marker called zonulin. If zonulin levels are high that means you have leaky gut.

How do you Treat Leaky Gut?

Here are 12 nutrition strategies to help provide your gut with the nutrients to help reduce inflammation,
support healthy gut flora and improve tissue healing of your gut lining.

1. Eat lost of fruits and vegetables as this helps with feeding the healthy gut bacteria, that help to protect and nourish the cell walls of our gut.
2. Fiber also helps with intestinal gut bacteria. So when people ate a large amounts of fruits and vegetables, legumes, lentils and whole grains research has shown that it can significantly reduce zonulin which is the marker to determine if you have leaky gut.
3. Curcumin, the active component in turmeric can help reduce inflammation and intestinal damage. Check out our delicious turmeric hummus recipe which is a great way to enjoy eating more vegetables which also getting the benefits to turmeric.
4. Reduce alcohol consumption as alcohol can wreak havoc on your gut wall.
5. Consume zinc rich foods (cooked lentils, mushrooms, nuts) and zinc supplementation 3mg (protection) ca help protect and help heal intestinal lining.
6. Consume bone broth as bone broth contains certain amino acids such as proline and glysine (both help to produce collagen which helps to repair tissue cells) and L Glutamine which also helps with tissue repair. Bone broth contains a variety of minerals to help support tissue repair of the gut lining. Do 8 ounces of bone broth twice a day. For more information about the health benefits of bone broth please check out this awesome article.
7. Kefir or home-made yoghurt is rich in probiotics which help to crowd out pathogens such as yeast or bad bacteria, allowing a better environment for tissue repair to occur.
8. Fermented vegetables such as coconut kefir, sauerkraut, kimchi, contains a variety of probiotics (different from those in dairy yogurt and kefir) which help to support gut lining.
9. Coconut oil contains certain acids such as capric, lauric and caprylic acid. These are medium chain triglycerides that help to kill off bad bacteria in the gut and are very easy to digest.
10. Wild caught fish are loaded with omega 3 fats which is crucial for cooling down the inflammation in the gut. It is recommended that you consume oily fish such as salmon, tuna, pickerel and mackerel three times a week.
11. Sprouted flax seeds are loaded with soluble fiber which helps to grow good bacteria in the gut. If you have a sensitive gut this might not be the greatest to start off with but if tolerated, you can put it in your smoothie or oatmeal or with unsweetened apple sauce. Consume 1 tablespoon a day.
12. Avoid gluten found in many grains such as wheat, rye, and processed foods.

SUMMARY

Leaky gut has been well recognised in functional medicine and can be a root cause of many health problems. However, it is often overlooked in conventional medicine making treatment of certain health conditions more problematic since the root cause is not being addressed.

If you suspect that you have leaky gut, then please incorporate the nutrient strategies above. Adhering to a gut healing protocol with a supplementation program and incorporating stress management techniques will all help to support a healthy gut.

Researchers estimate about 1% to 6% of people in the United States have stomach ulcers otherwise called gastric ulcers. (1)

Studies have shown that the prevalence of gastric ulcers increases with age. Most ulcers caused by H. pylori are completely treatable. But untreated stomach ulcers can lead to more serious problems, like internal bleeding and stomach cancer.

What is a Stomach Ulcer?

Stomach ulcers are open sores within the lining of the stomach and they can be extremely painful, especially when eating. They develop when the acids that normally help you to digest and break down food damage the lining of the stomach or the small intestine.

What are the Signs and Symptoms of a Stomach Ulcer?

Signs that you may have a stomach ulcer include nausea, indigestion, heartburn, bloating, burping, loss of appetite and difficulty tolerating eating due to pain. A person may feel full too soon while eating a meal or feel uncomfortably full after eating a meal. As a result of difficulties eating and with digestion, many people reduce their food intake leading to weight loss.

People may not develop symptoms until an ulcer leads to complications.

What Causes Stomach Ulcers?

70% of stomach ulcers is caused by the bacterium Helicobacter pylori, or H. pylori. (2)

Ulcers may also be caused by overuse of painkillers, such as aspirin (Bayer), and other nonsteroidal anti-inflammatories (NSAIDs), such as ibuprofen (Advil, Motrin) or naproxen (Naprosyn).

What Tests are Done to Diagnose a Stomach Ulcer?

An endoscopy involves a small, thin tube with a camera attached being inserted down the throat and into the stomach. It allows your doctor to see and diagnose an ulcer. Your doctor can also take a sample of your stomach lining or run tests of your blood, breath, or stool to test for H. pylori bacteria.

How to Treat Stomach Ulcers Naturally?

To effectively treat stomach ulcers, you need to first address the underlying cause. So if you have a H. pylori infection, your doctor will prescribe antibiotic medications, which may include amoxicillin, tetracycline, clarithromycin or bismuth subsalicylate.

To address stomach ulcers through diet, here are 7 nutrition recommendations:

1. Consume a High Fiber Diet
High-fiber foods can prevent excess stomach acid secretion, which can reduce ulcer pain and protect the stomach lining as the ulcer heals.

Many high-fiber foods are also good sources of polyphenols, plant chemicals that have antioxidant, anti-inflammatory and protective properties that work to improve healing.

2. Consume Broccoli
Broccoli contains sulforaphane, a compound that exhibits anti-H. pylori activity. In one study involving people with H. pylori infection, eating 70 grams of broccoli sprouts per day reduced stomach inflammation and significantly reduced infection. (3)

Check out our delicious vegetarian broccoli stir fry. 

3. Consume Foods High in Antioxidants and Flavonoids
If your stomach ulcer is caused by an H. pylori infection, foods that are rich in antioxidants may be beneficial. They can help activate your immune system and help fight the infection. They may also help protect against stomach cancer.

Flavonoids are a phytonutrient found in certain fruits and vegetables, in particular berries can help protect the stomach lining by defending the lining of the stomach and allowing ulcers to heal.

In one laboratory study, extracts of various berries inhibited the growth of H. pylori. (4) There is also some evidence to suggest that unsweetened cranberry juice may be useful in treating H. pylori infection. (5)

Check out this delicious berry smoothie for a high antioxidant breakfast.

4. Olive oil
Some research shows that the fatty acids contained in olive oil can also help treat an H. pylori infection. In one study, people with H. pylori infection took various doses of olive oil every day for 14 days. The results were mixed, but the researchers concluded that olive oil might be moderately effective in treating H. pylori infection. (6)

5. Probiotics and Fermented Foods
Studies have shown that probiotics may be helpful in wiping out H. pylori. Lactobacillus, Bifidobacterium, and Saccharomyces supplements have shown benefits in people with H. pylori ulcers. (7) Consuming fermented foods such as plain Greek yoghurt, kefir, sauerkraut and tempeh are loaded with probiotics to help fight off the H.pylori infection.

6. Raw Honey
Raw pure honey can contain 100’s of compounds and nutrients, including but not limited to polyphenols and antioxidants. Honey is also a powerful antibacterial and has been shown to inhibit H. pylori growth. Manuka honey and Oaktree honey in particular are particularly potent. (8)

Check out our stomach ulcer soothing smoothie which contains raw honey, berries and kefir!

7. Focus on Therapeutic Herbs
Deglycyrrhizinated licorice (taken one hour before meals) and curcumin extract (the active component of turmeric) have shown promise in some ulcer research due to their action against H. pylori. (9,10)

For more information on turmeric and its health benefits including anti-cancer check out this article.

8. Drink Green Tea
Polyphenols are a type of antioxidant found in many plant foods that can be used to manage stomach ulcers. Polyphenols in green tea can help calm inflammation and help to strengthen the tissue that lines the stomach. (11)

Check out our yummy matcha green tea recipe!

9. Consume Foods High in vitamin A
There’s evidence that this nutrient can help shrink stomach ulcers and may also play a role in preventing them. Foods with a good dose of vitamin A include spinach, kale, bell peppers, romaine lettuce, sweet potatoes, carrots, cantaloupe, and beef liver.

Check out our sweet potato and pomegranate salad loaded with antioxidants, fiber and vitamin A.

10. Foods to Avoid When you Have a Stomach Ulcer
Ulcers can often cause acid reflux therefore you want to avoid foods that are acid forming or contribute to acid reflux.

To reduce acid reflux pain, you may want to limit these acid forming foods:

• coffee and other caffeinated beverages
• carbonated beverages
• chocolate
• chilies and hot peppers
• processed foods
• refined grains such as white bread, white pasta and white rice
• foods with a high amount of salt
• deep-fried foods
• acidic foods like citrus and tomatoes

SUMMARY

Stomach ulcers can be extremely painful and problematic but implementing nutrition support can not only help address the underlying cause of the ulcer (such as H. pylori) but can better help manage symptoms and support the healing process.

Give us a call and we can provide you with an individualised program to help you manage and address your stomach ulcer.

Stay happy and healthy

Kylie

References

1. [1] Ingram RJM, Ragunath K, Atherton JC. Chapter 56: Peptic ulcer disease. In: Podolsky DK, Camilleri M, Fitz G, et al, eds. Yamada’s Textbook of Gastroenterology. 6th ed. John Wiley & Sons, Ltd; 2016:1032–1077.
2. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003840.pub5/full
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5047973/
4. https://pubmed.ncbi.nlm.nih.gov/15543930/
5. https://pubmed.ncbi.nlm.nih.gov/18343637/
6. https://pubmed.ncbi.nlm.nih.gov/22759331/
7. https://pubmed.ncbi.nlm.nih.gov/26051728/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3758027/
9. https://www.healthline.com/nutrition/licorice-root
10. https://www.wjgnet.com/1007-9327/full/v22/i9/2736.htm
11. Muni Raja Lakshmi K, Kiran M, Sai Prasanna K. A review on natural plants for phytochemical constituents and pharmacological activities. J Drug Delivery Ther. 2021;11(2):232-236. doi: 10.22270/jddt.v11i2.4593

Every year, weight loss is one of the top new year’s resolutions. But before you sign-up for that expensive gym membership, check out these 5 awesome weight loss hacks we’ve put together to help shed those winter lbs.

#1 DRINK LOTS OF WATER

Yeah, yeah – we all hear and know that we have to drink more water – but do we? And do we really know why drinking water is so important apart from everyone telling us to?

Our bodies are made up of 60-65% of water so we need water to help support our metabolism and all the various functions in the body. Water helps to metabolize fat as well as help you feel full. Often people mistake feeling hungry when, in fact, they are thirsty. So instead of grabbing a water bottle people will often grab food instead.

Research shows that drinking water before meals results in an average reduction of 75 calories per meal which can equate to a whopping 27,000 fewer calories per year. (WebMD). Ideally you want to minimize drinking during the meal as this can dilute your digestive juices and make it more taxing on your digestive system. Try our refreshing keto lemonade recipe loaded in electrolytes if you struggle to drink just plain water.

Just remember if you are thirsty, you are already 5% dehydrated and will be experiencing a 25-30% loss in energy!  When fatigued this might leave you more inclined to look for something sweet to give you that energy burst, when really you need fluids. Mild dehydration can also cause your metabolism to slow down by 3%. So there are a number of reasons why drinking adequate amounts of water can help you feel and look your best.

Health Canada recommends that women should consume on average 2.7 liters per day and men 3.7 liters per day. But if you work out, go in a sauna, steam rooms, or in hot weather you may need more than this.

#2 INTERMITTENT FASTING

This has definitely been growing as a popular weight loss strategy and this is not surprising.  There is no mess, no fancy recipes to follow, it helps to save money as you are missing meals and it has been proven to help successfully lose weight.

Intermittent fasting (IF) is not a diet but an eating pattern and involves restricting your eating window during the day. This can include a 4, 8, or 12 hour window to eat.

Intermittent fasting has been proven to help people lose weight for a number of reasons. Not only are you reducing calories by reducing the amount of opportunity to eat but, intermittent fasting has been shown to lower insulin levels and increase growth hormone levels, which assists with fat loss and muscle gain. It also increases the release of the fat burning hormone, norepinephrine (noradrenaline) and can increase your metabolic rate by 3.6–14% which means while you are sitting here reading this article you are burning more calories that what you would before.

People often experience less anxiety, depression, and feel happier than usual when doing IF. This might help people who struggle with emotional eating and over eating. For more information on intermittent fasting, go to our article.

#3 THERMOGENIC FOODS

Thermogenic foods are foods that can help increase metabolism and calorie burning. This is a process in which the body burns calories to utilize the foods you have just eaten. Each time you eat, the muscles in your gastrointestinal tract start working faster, your stomach starts to produce digestive juices and every nutrient requires a different amount of energy to be broken down and absorbed.

There are thermogenic foods and negative calorie foods – which means, that your body uses more energy to help digest the calories in food, resulting in a calorie deficit. Approximately 10% of calories are burned through diet-induced thermogenesis.

Scientists from University Hospitals Coventry and Warwickshire NHS Trust and the University of Warwick looked at the energy required to digest celery. Raw celery contains 53 calories, but it took 72 calories to digest the raw celery so it actually ran a calorie deficit.

Examples of thermogenic foods include: almonds, apples, berries, citrus fruits, cruciferous vegetables (broccoli, cabbage, cauliflower), cucumber, green leafy veggies, mushrooms, cinnamon, ginger, Turmeric, hot spices, coffee and hot peppers.

#4 GREEN TEA

Who knew that sipping on green tea can do wonders for your waistline! Research shows that habitual tea drinkers had an average of 19.6% less body fat, and had slimmer waists, than people who didn’t drink tea regularly. Most of these tea drinkers chose green tea (Journal of Obesity Research). Check out our delicious calming tea recipes.

The great thing about green tea is that it contains a flavonoid called EGCG, which helps burn fat and reduce diet-induced obesity and research shows that it also helps to keep the weight off afterwards (Obesity Research, June 2005). EGCG, can help inhibit an enzyme that breaks down the hormone norepinephrine (1). When this enzyme is inhibited, the amount of norepinephrine increases, promoting fat breakdown and weight loss (2).

Also, green tea contains L-theanine, a calming amino acid which can help decrease cortisol, a stress hormone linked with anxiety (12). Excess cortisol is responsible for that nice tire around our belly so managing cortisol can really help to slim down waistlines.

#5 HOT PEPPERS

Jalapenos contain a compound called capsaicin. Capsaicin can increase your body’s fat burning ability, which promotes weight loss. Jalapenos are found in salsa and research from Oxford University showed that salsa can stimulate the metabolism by 20-25%.

Salsa is a great alternative to ketchup for a number of reasons. Ketchup is heavily loaded in sugar. 2 tablespoons of Ketchup have 40 calories and 7.5 teaspoons of sugar, while 2 tablespoons of Salsa are less than 10 calories and 2 teaspoons of sugar.  Add on the fat burning properties of the capsaicin in the salsa and you have a great weight loss condiment. Add salsa to your eggs, on burgers, as a dip or with your chicken.

TRY OUR FAT BURNING WEIGHT LOSS DRINK BELOW!

To get more bang for your buck try our weight loss virgin bloody mary which is loaded with fat burning properties. This is a great option when entertaining or out with friends, without feeling the pressure of drinking.

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/
10. https://pubmed.ncbi.nlm.nih.gov/29662448/
11. https://pubmed.ncbi.nlm.nih.gov/29695122/
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.
14. https://www.ncbi.nlm.nih.gov/pubmed/16176615
15. https://www.ncbi.nlm.nih.gov/pubmed/17299107
16. https://www.ncbi.nlm.nih.gov/pubmed/1790619z
17. https://www.ncbi.nlm.nih.gov/pubmed/20372175
18. https://www.ncbi.nlm.nih.gov/pubmed/23979220
19. https://www.ncbi.nlm.nih.gov/pubmed/16321601
20. https://www.ncbi.nlm.nih.gov/pubmed/10584049

This delicious yet simple Plain Greek Yogurt has less carbs and sugar that regular yoghurt and almost twice the protein (24 grams compared to 13 grams in regular plain yogurt) making it a much healthier option for weight management.

Greek yoghurt has less of the sugar lactose making it easier for people that are lactose intolerance to digest.

Pumpkin is super nutritious. One cup of cooked pumpkin (245 grams) contains 2 grams of protein, 3 grams of fiber and 245% of RDA (recommended daily intake) for vitamin A and 19% of the RDI for vitamin C. It is also low in calories as 94% of pumpkin is make up of water.

Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells and can reduce your risk of cancer. (1,2) Because of it’s high Vitamin A levels it helps support healthy eyes and boost the immune system.

Maple Syrup contains vitamins, minerals and antioxidants. Studies indicate that maple syrup contains 24 different antioxidants (3). The darker syrups are made from sap extracted later in the harvest season and they are higher in the antioxidants. When buying maple syrup, make sure to read food labels carefully. This way, you’ll get real maple syrup — not just maple-flavored syrup, which can be loaded with refined sugar or high-fructose corn syrup.

For another great recipe containing maple syrup, check out our turmeric latte recipe.

With this yoghurt recipe you can make a batch of this and store in the fridge for up to 4 days.

References

1. https://www.sciencedirect.com/science/article/abs/pii/S0308814697001969

2. https://pubmed.ncbi.nlm.nih.gov/12134711/

3. https://cfs.nrcan.gc.ca/publications?id=28297

A lot of people are looking for the next best thing to help them lose weight, bulk up or to optimize their nutrition for their own health and well being.

Protein powders come up a lot in this regard and the question is do they work and are they good for us and which one is going to best for me?

Protein powders originated back in the 1950’s and 60’s and has grown in popularity over the years, especially as part of a post workout meal, bulking up or as a healthy breakfast option. Protein powders have a number of different benefits.

The reasons why we like using protein powders are for the following:

1. Quick and easy to prepare for those with busy lives, athletes and teenagers that don’t have time to prepare meals or will just skip them altogether. They are great if you are on the go. You can take it with you in the car, subway, to work or to school.
2. Provides a vehicle in which to incorporate more fruits and vegetables into the diet especially if someone is not consuming enough or doesn’t like to eat them. They can be hidden in a smoothie!
3. Many protein powders include other nutrients in the formula such as vitamins, minerals, healthy fats and fiber so you can get more bang for your buck.
4. Easily digestible since the food and protein has been broken up so less taxing on your digestive system.
5. Can incorporate other healthy foods and super foods into the shake such as flax seeds, chia seeds, nut and seed butters, ginger, turmeric, coconut oil, spirulina, matcha green tea powder etc.
6. If people have a hard time taking or swallowing medication and supplements – if it is in capsule or powder form these can be opened and put in shakes so easier to take.
7. Great way to increase protein intake if a person is not getting enough in their diet (animal and vegetarian sources), or protein demands are higher such as people who are ill, older adults and some vegetarians or vegans.
8. Help with muscle growth and facilitate muscle repair for body composition, weight loss and adding lean muscle.
9. Help with blood sugar balance since protein can help with satiety especially if you add other foods such as nuts and seeds/butters, good fats such as coconut oil, etc.

What do you need to look for when purchasing a protein powder?

Sweeteners

You want to make sure your protein powder is sweetened with stevia, monk fruit or an alcohol sugar such as xylitol and stay away from artificial sweeteners such as dextrin and maltodextrin, aspartame and aceulfame potassium. Research, has linked these artificial sweeteners to increased appetite and cravings for sugar and sweet foods, resulting in overeating and excess calorie consumption.

While the amount of sweetener in protein powder can vary one scoop of protein powder typically contains 1-2 grams of sugar. This may not seem like a lot, but if you are having multiple shakes a day this can add up. Try to stick with unflavoured, unsweetened or naturally sweetened protein powders.

Types of Protein

1. Whey Protein
   Whey protein is quickly digested, providing a rapid rise in amino acids that can help increase muscle mass and strength. It may also reduce appetite and promote fat loss. For muscle gain this is the most effective protein powder. It is best to choose whey isolate as opposed to whey concentrate as this has more protein (although is more expensive) (1)
2. Casein Protein
   Casein is digested and absorbed much more slowly than whey. However, one study demonstrated that men who were overweight and restricting their calories, casein may be a better option than whey in improving body composition by reducing muscle protein breakdown and promote muscle mass growth and fat loss during resistance training. (2)
3. Soy Protein
   Research has shown that soy protein can help reduce high cholesterol and can manage symptoms of menopause for some women. It can also help with osteoporosis by helping build bone mass. Copper and iron found in soybean are essential for the formation of red blood cells or hemoglobin. This may help to maximize metabolic activity and increase energy levels. This protein powder is best for women. (3)
4. Egg protein
   Egg-white protein has not been studied as much as whey or casein. Egg-white protein is high in quality and easily digested — though it may not keep you feeling as full as other protein powders and should be avoided if have allergies to eggs.
5. Pea Protein
   Pea protein powder is especially popular among vegetarians, vegans and people with allergies or sensitivities to dairy or eggs. Research has shown that pea protein may promote fullness and increase muscle growth as effectively as animal-based proteins. (4)

When is the Best Time to Take a Protein Powder?

• To recover after exercise, you should consume protein within 60 minutes of a workout. That’s when your muscles are most responsive to the use of protein for the repair and growth process.
• Breakfast, taking a high protein breakfast such as a protein shake is a great way to rev up the metabolism, balance blood sugars and help reduce energy slumps and cravings later in the day.
• To support weight loss, it is best to consume protein at each meal and snack to help keep you satiated. So having a protein shake as a mid afternoon snack or as a lunch meal is a great option.
• You do not want to be consuming protein shakes for all your meals as this will limit your access to other whole nutrient dense foods that your body also needs

What Can I Put in My Protein Shake?

As mentioned earlier protein shakes are a great way to consume foods that you might not be that keen on consuming it on it’s own. So here are a bunch of options to help boost your nutrient intake and get more bang for your buck.

1. Good fats: frozen avocado, coconut oil, MCT oil, milled flax seeds, chia seeds
2. Fruits: berries, banana, melons, apples, peaches, dragon-fruit
3. Vegetables: dark leafy greens, cauliflower, asparagus, cucumber, celery
4. Herbs and spices: mint, ginger, turmeric, himalayan Sea salt
5. Sweeteners: honey, stevia drops, natural maple syrup, Fruit
6. Fluids: unsweetened almond milk, coconut milk, water, green tea

Summary

Protein shakes are a great on and go option for people with various health goals and for those that need more protein in their diet. There are various protein powders out there so best to do the research to find out the best quality brands and which is going to best serve your health needs.

References —

1. https://pubmed.ncbi.nlm.nih.gov/21367943
2. https://pubmed.ncbi.nlm.nih.gov/10838463
3. https://drhealthbenefits.com/food-bevarages/health-benefits-of-taking-soy-protein-powder
4. https://pubmed.ncbi.nlm.nih.gov/25882536