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Author nabyrom Categories Celiac disease Posted on 0 Comments

10 Ways to Maintain Healthy Blood Sugar

In the world of nutrition, there’s one unsung hero that doesn’t always get the attention it deserves: fibre. While we often hear about the latest superfoods or trendy diets, fibre quietly plays a crucial role in our overall health and well-being. So, let’s shine a spotlight on this often-overlooked nutrient and explore why it’s so important to make sure we’re getting enough of it in our diets.

What is Fibre?

Fibre, is a type of carbohydrate found in plant foods that our bodies cannot digest or absorb. Unlike other carbohydrates, fiber passes through our digestive system relatively intact. There are two main types of fiber: soluble and insoluble.

  • Soluble fiber dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels. Sources include oats, barley, nuts, seeds, beans, lentils, and some fruits and vegetables.

  • Insoluble fiber does not dissolve in water and adds bulk to the stool, helping to prevent constipation and promote regularity. Whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes are good sources.

  • The Health Benefits of Fibre

    1. Improved Digestive Health

    One of the most well-known benefits of fibre is its role in promoting healthy digestion. Insoluble fiber adds bulk to the stool, making it easier to pass through the digestive tract. This can help prevent constipation and promote regular bowel movements. On the other hand, soluble fibre feeds the beneficial bacteria in the gut, promoting a healthy gut, which is linked to improved digestion and overall health.

    2. Weight Management

    Fibre-rich foods tend to be more filling than low-fiber foods, which can help with weight management. When we feel full and satisfied after a meal, we’re less likely to overeat or snack on unhealthy foods.

    3. Heart Health

    A high-fibre diet has been linked to a reduced risk of heart disease. Soluble fibre, in particular, can help lower LDL cholesterol levels by interfering with its absorption in the intestines.

    4. Blood Sugar Control

    For those with diabetes or at risk of developing it, fibre can be especially beneficial. Soluble fibre slows the absorption of sugar, helping to improve blood sugar levels. This can contribute to better overall glycemic control and reduce the risk of insulin resistance.

    How to Incorporate More Fibre into Your Diet

    Now that we understand the importance of fiber, the next step is to ensure we’re getting enough of it in our daily diet. Here are some simple tips to increase your fibre intake:

    1. Eat Whole Grains: Choose whole grains such as brown rice, quinoa, whole wheat, and oats over refined grains.

    2. Load Up on Fruits and Vegetables: Aim to fill half your plate with fruits and vegetables at each meal. Be sure to eat the skins when possible, as that’s where much of the fibre is found.

    3. Snack on Nuts and Seeds: Keep a stash of nuts and seeds like almonds, chia seeds, or pumpkin seeds for a quick and fibre-rich snack.

    4. Legumes: Beans, lentils, and chickpeas are excellent sources of fiber. Add them to soups, salads, or as a main dish.

    5. Read Labels: When buying packaged foods, check the nutrition labels for fiber content. Aim for products with at least 3-5 grams of fiber per serving.

    In Conclusion

    While fibre might not be the most glamorous nutrient, its benefits to our health are undeniable. From promoting healthy digestion to reducing the risk of chronic diseases, fibre plays a crucial role in our overall well-being. By making simple changes to incorporate more fibre-rich foods into our diets, we can reap the rewards of this unsung hero and support our health for years to come. So, let’s give fibre the attention it deserves and make it a priority on our plates

Need more support?  Email Nicole Byrom here!

Author nabyrom Categories Healthy eating, Heart health Posted on 0 Comments

Help! How do I read a food label?

Understanding food labels can help you make informed, healthier choices. In Canada, food labels are regulated by the Canadian Food Inspection Agency (CFIA) and Health Canada, ensuring consistency and transparency. This guide breaks down the key components of a food label so you can confidently interpret the information. 

You can also check out the video link at the bottom of this blog to learn more about label reading! 

The Nutrition Facts Table provides detailed information about the nutrients in a food product. It includes:

  • Serving size
  • Calories
  • 13 core nutrients (e.g., fat, sugar, protein, vitamins)
  • % Daily Value (% DV)

1. How to Use It:

  • Serving Size: Always check the serving size first. The values in the NFT correspond to this amount. If you eat more or less, you need to adjust the numbers accordingly.
  • % Daily Value (% DV): This helps you quickly understand if a food is high or low in a nutrient:
    • 5% or less: Low
    • 15% or more: High

For example, if a product has 20% DV for calcium, it’s a good source of calcium.

2. Ingredients List

The ingredients are listed in descending order by weight, meaning the first few items make up the majority of the product. 

3. Serving Size

The serving size at the top of the table reflects how much of the food is considered one portion. It may not match the amount you typically eat, so it’s essential to compare it to what you usually consume.

4. Key Nutrients to Watch For

Some nutrients are more important to monitor, depending on your goals.

Limit These Nutrients:

  • Saturated and trans fats: Linked to heart disease. 
  • Sodium: High levels can increase blood pressure.

Focus on These Nutrients:

  • Fibre: Supports digestion and helps manage blood sugar.
  • Protein: Important for muscle health and satiety.
  • Vitamins and Minerals: Like calcium, iron, and potassium, which play crucial roles in overall health.

5. Allergen Information

Canada requires clear labeling of priority allergens such as:

  • Peanuts
  • Tree nuts
  • Milk
  • Eggs
  • Fish and shellfish
  • Wheat
  • Soy
  • Mustard
  • Sulphites
  • Sesame

Look for the “Contains” or “May contain” statement near the ingredients list to avoid allergens.

Canada also requires clear labelling for the following gluten containing food items: barley, rye, oats and wheat. Look for these BROW ingredients if you have a gluten sensitivity or celiac disease. 

Final Thoughts

Learning how to read food labels helps you make more informed choices and avoid being swayed by marketing claims.

If you have specific dietary needs (like managing blood sugar or allergies), consult a registered dietitian for personalized guidance.

Author nabyrom Categories Heart health Posted on 0 Comments

Five Powerful Foods to Help Lower Cholesterol Levels Naturally

Managing cholesterol levels is critical for maintaining heart health and reducing the risk of cardiovascular disease (CVD). Fortunately, several common foods have been shown to have significant cholesterol-lowering effects. In this post, we’ll dive into the science behind five nutrient-rich foods that can help lower cholesterol: nuts, beans, oats, apples, and flaxseed.

1. Nuts: A Heart-Healthy Snack

Regular nut consumption has been consistently linked with reduced cholesterol levels and improved heart health. Studies have shown that eating nuts as part of a balanced diet not only lowers overall cholesterol levels but also decreases the risk of type 2 diabetes, metabolic syndrome, and CVD.

In fact, a study involving a Mediterranean diet supplemented with nuts showed a 28% reduction in cardiovascular disease risk. This cholesterol-lowering effect is due to nuts’ high content of fibre, plant sterols, and healthy unsaturated fats. These nutrients work together to reduce LDL (bad) cholesterol while supporting HDL (good) cholesterol levels.

Types of Cholesterol-Lowering Nuts:

  • Pistachios
  • Almonds
  • Cashews
  • Walnuts
  • Peanuts and peanut butter

Incorporating a variety of these nuts into your diet, whether as snacks or part of meals, can have substantial heart health benefits.

2. Beans: Fiber-Packed and Cholesterol-Lowering

Beans are another cholesterol-fighting powerhouse due to their high soluble fiber content. Soluble fiber binds with cholesterol in the digestive system, preventing it from entering the bloodstream. Aim for 10-15 grams of soluble fibre daily to maximize cholesterol-lowering effects.

One study found that consuming just one cup of beans daily can reduce LDL cholesterol by 8%, which translates into a 7% reduction in CVD risk. Adding beans to your meals is an easy and effective way to improve heart health.

Beans High in Soluble Fibre:

  • Black beans (2.4g per cup)
  • Chickpeas (1.3g per cup)
  • Navy beans (2.2g per cup)
  • Refried beans (2.1g per cup)

With such a wide variety of beans to choose from, you can mix them into soups, salads, and dips for a delicious and heart-healthy boost.

3. Oats: A Western Diet Staple

Oats are one of the most well-known foods for lowering cholesterol. Unfortunately, many people in Western diets are not consuming enough fibre, with a recommended goal of 25 grams per day. Oats are a particularly good source of soluble fibre, specifically a type called beta-glucan, which has been shown to lower cholesterol levels.

The cholesterol-lowering effects of oats were first documented in a 1963 study, and in 2007, Health Canada approved health claims regarding oats’ ability to reduce cholesterol and lower CVD risk. A more recent 2020 study found that consuming 3 grams of beta-glucan daily for eight weeks resulted in a 15% reduction in total cholesterol.

Oats for Cholesterol Control:

  • 1 cup of dry oats contains 6.5 grams of beta-glucan.

Starting your day with a bowl of oatmeal or incorporating oats into baked goods can be a simple and effective way to keep your cholesterol levels in check.

4. Flaxseed: A Nutrient-Dense Addition

Flaxseed is rich in fibre and omega-3 fatty acids, both of which contribute to lowering cholesterol levels. Consuming 20-50 grams of flaxseed (2-5 tablespoons) per day has been shown to reduce LDL cholesterol by as much as 15%, according to one study.

How to Use Flaxseed:

  • Add ground flaxseed to smoothies, yogurt, or oatmeal.
  • Use it as an egg substitute in baking or as a topping for salads.

Ground flaxseed is more easily digestible than whole flaxseed, so it’s best to opt for ground flaxseed to maximize its cholesterol-lowering effects.

5. Apples: A Fibre and Polyphenol Powerhouse

Apples are not only a popular fruit but also an excellent source of fibre—particularly pectin, a type of soluble fibre—and polyphenols, both of which are known to lower cholesterol. Research shows that apple consumption is inversely associated with cardiovascular disease risk, making them a great addition to any heart-healthy diet.

A study found that eating two apples per day can reduce LDL cholesterol by 7% and total cholesterol by 13%. However, it’s important to note that the cholesterol-lowering benefits come from eating whole apples, not apple juice.

Why Apples?:

  • They make up 12.5% of global fruit consumption.
  • Rich in fiber and polyphenols for cardiovascular benefits.

Including apples as part of your daily diet is a simple and tasty way to boost your heart health.

Conclusion

Incorporating foods like nuts, beans, oats, apples, and flaxseed into your diet can make a significant difference in managing cholesterol levels and reducing cardiovascular risk. These nutrient-dense foods are easy to include in everyday meals and snacks, and their cholesterol-lowering properties are backed by strong scientific evidence. By focusing on these heart-healthy foods, you can take proactive steps toward better cardiovascular health and overall well-being.

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Author nabyrom Categories All about kids! Posted on 0 Comments

Back to School Nutrition: Fueling Young Minds and Bodies for Success

As the school year begins, ensuring your child is fueled with the right nutrients is key to supporting their academic performance, energy levels, and overall well-being. A balanced diet can help children stay focused, maintain steady energy throughout the day, and support their growing bodies. Here are some important nutrients to include in your child’s diet, along with practical tips for packing nutritious, balanced lunches.

Key Nutrients for Growing Kids:

1. Calcium and Vitamin D

Calcium and vitamin D are essential for bone health, especially during the rapid growth phases of childhood and adolescence. School aged children need between 1000-1300mg of calcium daily and 600-1000IU of Vitamin D. Calcium helps with bone formation and devlopement, while vitamin D enhances calcium absorption and supports immune function. Dairy products like milk, yogurt, and cheese are excellent sources of calcium, and many are fortified with vitamin D. If your child is lactose intolerant or dairy-free, look for fortified plant-based milks such as almond, soy, or oat milk. Tofu, spinach and almonds are other calcium-rich sources.

2. Unsaturated Fats

Not all fats are created equal, and unsaturated fats are the type you want to include in your child’s diet. These healthy fats are crucial for brain development, heart health and optimal growth. Avocados, nuts, seeds, olive oil, and fatty fish like salmon are all excellent sources. Incorporating these into your child’s meals will help support long-term health.

3. Iron

Iron is essential for carrying oxygen throughout the body and plays a key role in energy levels and cognitive function. Iron-rich foods such as beans, lentils, pumpkin seeds and spinach are important, particularly for growing kids and teens. Combining these non-heme iron-rich foods with sources of vitamin C, such as oranges, tomatoes, or bell peppers to enhance absorption and ensure your child getting the most out of their meals. Of course, lean meats are also a source of heme-iron.

Packing a Balanced School Lunch

A balanced school lunch should include a variety of nutrient-dense foods to keep your child full, energized, and ready to learn. Here’s how to build a well-rounded, nutritious lunch:

1. High-Fibre Carbohydrate Sources

Carbohydrates are the body’s primary source of energy, especially for children who are physically and mentally active all day. Opt for whole grains like whole wheat bread, brown rice, quinoa, or whole grain wraps. These high-fibre options release energy slowly, helping to maintain stable blood sugar levels and keep their digestive system happy and healthy.

2. Lean Protein

Protein is essential for growth, bone health and muscle development. Include lean proteins such as turkey or chicken breast, tofu, beans, Greek yogurt or low-fat cheese in your child’s lunch. Protein helps to keep them feeling full and focused longer.

3. Colourful Fruits and Vegetables

The more colourful the lunch, the better! Vibrant fruits and vegetables are packed with vitamins, minerals, and antioxidants that support everything from immune health to cognitive function. Aim for a variety of colours like red bell peppers, carrots, cherry tomatoes, cucumber slices, and berries. Not only are they visually appealing, but they also provide a wide range of nutrients necessary for optimal health. For each lunch ensure that you pack at least one fruit and one veggie.

Practical Tips for Success

  • Get Kids Involved: Allow your children to help pack their lunches or choose fruits and veggies at the grocery store. They’ll be more likely to eat what they’ve helped prepare.
  • Prep Ahead: Save time in the mornings by prepping lunches the night before or creating easy-to-grab portions of fruits, veggies, and snacks at the start of the week.
  • Balance Treats: It’s okay to include a small treat in their lunchbox, but balance it with nutrient-dense options. For example, pair a small homemade cookie with a fruit and veggie-packed sandwich.
  • Stay Hydrated: Don’t forget to pack a water bottle! Staying hydrated is key to helping children maintain focus and energy levels throughout the day.

The Bottom Line

A well-balanced, nutrient-rich diet can make a world of difference in your child’s school performance, energy levels, and overall health. By focusing on essential nutrients like calcium, vitamin D, unsaturated fats, and iron, and ensuring a variety of whole grains, lean proteins, and colourful fruits and veggies in their lunches, you’ll set them up for success—both inside and outside the classroom.

https://www.youtube.com/watch?v=84usbzX6MCA
Author nabyrom Categories All about kids!, Celiac disease Posted on 0 Comments

Gluten-Free Dining in Walt Disney World: Everything you need to know and more!

Planning a trip to Walt Disney World as a gluten-free guest? You’re in for a magical culinary experience! With a little preparation and some insider tips, you can enjoy all the delicious offerings while staying safely on your gluten-free diet. Watch my short 8-minute video that will tell you everything you need to know about gluten-free dining at Walt Disney World, and read on for some of the top tips discussed in the video.

Check out my VIDEO HERE!

My Top Five Gluten-Free Snacks in the Parks!

  1. Dole Whips: These iconic pineapple soft serves are naturally gluten-free and the perfect refreshing treat on a hot day.
  2. Gluten-Free Churros: Head to the Nomad Lounge in Disney’s Animal Kingdom to indulge in these crispy, cinnamon-sugar delights. I promise they will NOT disappoint.
  3. Popcorn: A classic snack that is both gluten-free and a great option to munch on while exploring the parks.
  4. Mickey Bars: These chocolate-covered ice cream bars shaped like Mickey Mouse are not only adorable but also gluten-free.
  5. Erin McKenna’s Bakery NYC: Located in Disney Springs, this bakery specializes in gluten-free, vegan, and allergy-friendly goodies. From cupcakes to cookies, it’s a must-visit for delicious and safe treats.

Top Tips for Gluten-Free Dining in the Parks

  1. Do Your Homework: Research restaurants and snack options ahead of time. Many menus are available online, and many highlight gluten-free options.
  2. Read Labels: When purchasing pre-packaged snacks, always check the labels to ensure they are gluten free.
  3. Talk to the Chef: At table-service or quick service restaurants, ask to speak with the chef or manager about gluten-free options. They are always accommodating and knowledgeable.
  4. Expect Some Barriers: While Disney is great with dietary restrictions, there may be times when options are limited. Be patient and flexible.
  5. Bring Snacks: Pack some gluten-free snacks in your bag for emergencies. It’s always good to have a backup in case you can’t find safe options right away.

Stay Fueled and Hydrated

Days in the parks are busy, so everyone needs to stay fueled and hydrated. Keeping yourself well-nourished is one of the magical keys to having a fabulous experience. Enjoy the magic and happy dining!

https://youtu.be/6dr4vpDFMDM
Author nabyrom Categories Eating disorders Posted on 0 Comments

Rising Concern: The Increase in Eating Disorders in Canada

Eating disorders are serious mental health conditions that affect individuals’ relationships with food, their bodies, and their overall well-being. In recent years, Canada has witnessed a concerning rise in the prevalence of eating disorders, a trend that demands attention and action from healthcare providers, policymakers, and communities alike.

The Growing Epidemic

Statistics show that eating disorders are becoming increasingly common across Canada. Between 2020-2022 emergency room admissions due to eating disorders rose by 160%, and hospital admissions rose by 60%. This surge is particularly alarming among young people, with adolescents and young adults being the most affected demographic.

Factors Contributing to the Increase

Several factors contribute to the rising rates of eating disorders in Canada:

  1. Social Media and Body Image: The pervasive influence of social media has significantly impacted body image and self-esteem. Social media sites often promote unrealistic beauty standards, leading to increased body dissatisfaction and the desire to attain an unattainable physique. Additionally, we are lacking diverse body shapes in advertising for clothing companies.
  2. Diet Culture: The omnipresent diet culture glorifies thinness and equates it with health and success. This cultural pressure can lead individuals to engage in extreme dieting, excessive exercise, and unhealthy eating habits, all of which are risk factors for developing eating disorders.
  3. Mental Health Crisis: The ongoing mental health crisis, exacerbated by the COVID-19 pandemic, has contributed to the rise in eating disorders. Increased stress, anxiety, depression, and isolation can trigger or worsen disordered eating behaviors as individuals seek control or coping mechanisms.

The Impact on Health

Eating disorders can have severe and lasting effects on physical and mental health. Conditions such as anorexia nervosa, bulimia nervosa, and binge-eating disorder can lead to:

  • Nutritional Deficiencies: Malnutrition and deficiencies in essential vitamins and minerals can cause significant health problems, including weakened immune systems, anemia, and bone density loss.
  • Cardiovascular Issues: Abnormal heart rhythms, heart failure, and other cardiovascular complications can arise from disordered eating behaviors.
  • Gastrointestinal Problems: Eating disorders can cause severe gastrointestinal issues, including chronic constipation, bloating, and digestive discomfort.
  • Mental Health Disorders: Anxiety, depression, obsessive-compulsive disorder (OCD), and substance abuse often co-occur with eating disorders, complicating treatment and recovery.

The Path Forward

Addressing the rise in eating disorders in Canada requires a multifaceted approach:

  1. Awareness and Education: Increasing awareness about the signs and symptoms of eating disorders is crucial. Education programs in schools, workplaces, and communities can help individuals recognize the early warning signs and seek help promptly. Currently DBT (Dialectical Behaviour Therapy) and FBT (Family Based Treatments) are primary treatments for eating disorders.
  2. Access to Treatment: Early intervention is important for ED treatment, this includes free or affordable access to evidence based programs.
  3. Policy and Advocacy: Advocacy for policy changes that promote mental health, regulate harmful diet culture messaging, and ensure adequate funding for eating disorder treatment and research is vital. Studies are currently being done in Australia looking at the connection between social media use and eating disorders. The statistics are showing that increased social media use is linked with a rise in eating disorders.
  4. Supportive Environments: Creating supportive environments at home, school, and work can help individuals feel safe and valued. This requires increased awareness and a deep understanding of eating disorders. Encouraging healthy relationships with food and body image is key to prevention and recovery.

Conclusion

The increase in eating disorders in Canada is a pressing public health issue that requires immediate attention. By understanding the contributing factors, recognizing the signs, and educating ourselves on how to best support those with an eating disorder, we can work together to combat this growing epidemic. It is crucial to foster a culture that celebrates all body types, promotes mental health, and provides compassionate care for those affected by eating disorders.

Next time: The parents experience when living with a child with an eating disorder. How to best support you child, and yourself.

Author nabyrom Categories Healthy eating, Heart health Posted on 0 Comments

Savour the Season: June’s Bounty of Fresh Fruits and Vegetables

As June arrives, it brings with it the vibrant colours and flavours of fresh, seasonal fruits and vegetables. This month is a delightful time for food enthusiasts and health-conscious individuals alike, as local markets overflow with an abundance of produce. Among the stars of the season are blueberries, strawberries, and spinach, each offering unique health benefits that make them worth incorporating into your daily diet.

Blueberries: Nature’s Antioxidant Powerhouse

One of the most eagerly anticipated fruits of the season is the blueberry. These small, vibrant berries are not only delicious but also pack a powerful nutritional punch. Blueberries are particularly rich in antioxidants, especially anthocyanins, which are responsible for their rich blue color. Antioxidants play a crucial role in protecting our cells from damage caused by free radicals.

A 2020 study highlighted the remarkable health benefits of blueberries, demonstrating that regular consumption can lower cholesterol levels and blood pressure. These effects contribute to better heart health and reduce the risk of cardiovascular diseases. Additionally, blueberries have been linked to slower rates of cognitive decline, making them a brain-boosting snack that’s perfect for all ages.

Strawberries: Sweet Protection Against Alzheimer’s Disease

June also heralds the arrival of juicy, sweet strawberries. These bright red berries are not only a treat for the taste buds but also a boon for our health. A 2019 study found that eating a serving of strawberries once a week can decrease the risk of Alzheimer’s disease by 34%. This is attributed to the high levels of antioxidants and polyphenols in strawberries, which help reduce inflammation and oxidative stress in the brain.

Strawberries are also rich in vitamins and minerals, including vitamin C, manganese, and folate, making them an excellent addition to a balanced diet. Whether enjoyed fresh, in salads, or as a dessert topping, strawberries offer a delicious way to boost your nutritional intake and protect your brain health.

Spinach: A Nutrient-Dense Superfood

Among the green leafy vegetables, spinach stands out for its impressive nutrient profile. This versatile vegetable is packed with iron, potassium, magnesium, and vitamin C, all of which are essential for maintaining optimal health. Spinach is a true superfood, offering numerous health benefits with every bite.

Research has shown that spinach may play a role in reducing the risk of liver disease. A 2021 study showed an inverse relationship between increased spinach intakes and decreasing rates of non-alcoholic fatty liver disease, now known as MASLD – metabolic dysfunction-associated steatotic liver disease. Moreover, a 2016 study revealed that consuming half a cup of frozen spinach daily for two months may decrease the risk of macular degeneration, a leading cause of vision loss.

Embrace the Season’s Freshness

June’s bounty of fresh fruits and vegetables provides a perfect opportunity to enhance your diet with nutrient-rich foods. Blueberries, strawberries, and spinach are not only delicious but also offer a myriad of health benefits backed by scientific research. Incorporating these seasonal delights into your meals can help improve heart health, protect against cognitive decline, and support overall well-being.

As you visit your local farmers’ market or grocery store this month, be sure to fill your basket with these nutritious gems. Celebrate the flavors of the season and enjoy the health benefits that come with eating fresh, whole foods. Here’s to a vibrant and healthy June!

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