V.I. Holistic Nutrition

The Good and Bad of Chlorinated Water

4/20/2017

My buddy, Catherine, asked me to check that if you just leave your tap water out will the chlorine off-gas from the water overnight thus be chlorine free by the time you drink it. We were discussing the merits of filtering your drinking water along with chlorine and thyroid health. So, I delved into what turned out to be a rather complex topic.

Here's a quote from an article from High Times:

'It’s no longer enough to leave your tap water out for day to let the chlorine evaporate, because water is being treated with chloramine, which takes so long to evaporate that other methods of removal or neutralization are needed.
For a lot of reasons, chloramine sanitizes water more effectively than simple chlorine gas. In fact, chloramine’s slow evaporation rate is one of the reasons it’s used instead of chlorine. Taking this into account, gardeners and clean water lovers alike need other methods of removing this noxious compound.'

Okay, Here's a quote from ThoughtCo. about the merits of chlorine and it's dangers for human consumption:

Chlorine is a highly efficient disinfectant, and it is added to public water supplies to kill disease-causing bacteria that the water or its transport pipes might contain....But Harrison says that all this disinfecting has not come without a price: Chlorine introduced into the water supply reacts with other naturally-occurring elements to form toxins called trihalomethanes (THMs), which eventually make their way into our bodies. THMs have been linked to a wide range of human health maladies ranging from asthma and eczema to bladder cancer and heart disease. In addition, Dr. Peter Montague of the Environmental Research Foundation cites several studies linking moderate to heavy consumption of chlorinated tap water by pregnant women with higher miscarriage and birth defect rates.

Need more proof? Here's what the Canadian Cancer Society has to say about tap water and cancer.

For decades, researchers have studied the long-term effects of using chlorinated tap water. Most studies have shown that when people are exposed to chlorinated water over long periods of time, it slightly increases their risk of bladder cancer. Some studies have also found links to colorectal cancer, but we need more research to be sure of this link.
Several chlorination by-products are possible causes of cancer. Studies have shown that trihalomethanes (THMs) and haloacetic acids (HAAs), which are the most common chlorination by-products, can cause cancer in laboratory animals.

The Canadian Cancer Society recommends the following:

You may be able to reduce your exposure to chlorination by-products by:
using activated carbon filter systems in your water pitcher
attaching a filter to your tap
using devices that filter all the water in your house
However, levels of chlorination by-products may not be reduced by all types of products mentioned here. And you can still be exposed to by-products when you shower or swim in a pool treated with chlorine.
If you choose to use these types of products, make sure they are certified to National Sanitation Foundation (NSF) standards. Also change the filters according to the manufacturer’s instructions to avoid contamination from bacteria and other microbes.

Okay, so this has been my justification to using a water filter. Right now I am using a Brita filter but see the importance of having a complete filtration system and avoiding chlorinated pools. Hope this helps, Catherine.

References:
Sirius J., Grow Hack: How to Remove Chlorine From Tap Water, www.hightimes.com, February 12, 2015
Larry West, Why is Chlorine Added to Tap Water, www.thoughtco.com, March 22, 2016
Here's the Link to the Cancer Article: http://www.cancer.ca/en/prevention-and-screening/be-aware/harmful-substances-and-environmental-risks/chlorinated-water/?region=on

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Protect Your Bones

4/19/2017

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If you have a varied healthy diet with lots of green vegetables and you do weight bearing exercise regularly like walking or jogging, you are doing a lot to help your bones.

One of the reasons we lose calcium from our bones is that it acts as a buffer to keep our blood at the correct pH level. However, calcium is difficult to absorb in supplement form so the body, in it's efficient wisdom, will take calcium from the bones on a as needed basis.

Bone density loss can NOT be remedied by supplementing calcium tablets. Bone density is maintained by an intricate interplay of many nutrients including; protein, calcium, phosphorous, magnesium, boron, silicon, vanadium, B-complex vitamins, and vitamins K and D.

Calcium needs vitamin D along with other vitamins and minerals to support absorption. If the calcium is not absorbed and utilized, the burden falls on our kidneys to get rid of it. As a result, kidney stones could develop. The best way to ensure absorption is through calcium-rich foods. The easiest way to stop calcium from leaching from your bones is to have an alkaline diet and remove foods and triggers that make the blood more acidic.

Three Ways to Alkalinize Your Diet:
Foods to Try:

Bone Broth - contains collagen and obviously comes from bones so it'll help build your bones.
Greens and Leafy Greens - are loaded with minerals especially calcium. Vegetables like broccoli, collard greens, dandelion greens, kale and alfalfa. Lightly steaming helps with nutrient absorption.
Increase kelp, most beans (legumes), nuts and figs.

Three Things to Avoid to Optimize Bone Density:

Avoid high intakes of phosphorus:

'Phosphorous and calcium have an inverse relationship with each other in the blood. High phosphorous will encourage calcium excretion by the kidneys. While milk might be a good source of calcium, it also has lots of phosphorous, and it lacks magnesium necessary to solubilize calcium. Meat also contains large amounts of phosphorous as do carbonated drinks, and so will be associated with calcium losses.'

2. Avoid coffee, tea, caffeine, and stimulants.
3. Avoid sugar, alcohol, and artificial sweeteners.

There are other factors that affect bone density but here is a good start of what you can implement today to protect your bones. Take baby steps today by making some dietary changes to avoid bone loss.
Reference:
Brenda Lessard-Rhead, Nutritional Pathology, Second Edition, CSNN Publishing, Richmond Hill, Ontario, 2013.

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The Hawkins Cheezies Are Calling!

4/18/2017

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It's almost treasonous to research the contents of the Hawkins Cheezie in Canada but here it goes. I know that most people don't eat cheezies for their nutritional value and definitely don't bother to read the ingredients. I think it's important for someone to turn the bag over and go through the ingredients to see if this will make you rethink your snack choices.

Firstly, the serving size is totally unrealistic. A 210 gram bag apparently contains just over 4 servings / 50 grams or 3/4 cup cheezies. Have you ever even tried to measure Hawkins Cheezies? It's not like measuring rice or water. So measuring cheezies in cups is just silly. It's also 270 calories for this 50 gram serving. However, I don't worry about the calories, I worry about the lack of nutrition in the ingredients. There is no benefit to them. Also, some of these ingredients are scary.
Ingredients:
Corn Meal - If not stated, this is GMO corn. Basically, GMO means that the corn is genetically modified to be 'Round Up' ready. The corn plant won't suffer from the use of pesticides. But you will. Glyphosate has been linked to numerous health problems in animal studies, among them birth defects, reproductive damage, cancer and endocrine disruption. GMO foods are also linked to allergies and antibiotic resistance.

Hydrogenated Vegetable Oil - Is used to increase the shelf life of the product. Trans Fatty Acids have been associated with an increased risk of: cardiovascular disease, immune dysfunction, increased total cholesterol, and decreased 'good' HDL cholesterol.

Processed Aged Cheddar Cheese Seasoning - I can't find any information on this ingredient. I've checked the product's website along with a google search. Either it means extra salt or by far much worse 'seasoning' means MSG. I can't in good conscience claim this product contains either but if you are interested in the dangers of MSG check out befoodsmart.com or google MSG induced obesity in mice.

Lactic Acid - Is good for you. Rated an 'A' by befoodsmart.com. If it is coming from fermented GMO corn however, it can cause allergies.

Disodium Phosphate - used as a buffer to adjust acidity, emulsifier with cheese and sequestrant in evaporated milk products. Can cause mild skin and mucus membrane irritation. Rated a 'C' by befoodsmart.com.

Salt - in one serving of cheezies, you get 440mg of sodium. The RDA of sodium is 2300 mg in healthy adults. People who are sensitive to sodium should only consume 1500 mg of sodium per day. People sensitive to sodium include adults over 50, those diagnosed with hypertension, diabetes or chronic kidney disease.

Certified Colour (Contains Tartrazine) - The FDA requires that tartrazine aka yellow no.5 be listed in the ingredients as some people are very sensitive to it. It is derived from coal tar. Befoodsmart.com rates it a 'D'. The EU requires this warning on products containing tartrazine: 'It may have a adverse effect of the activity and attention in children.' Possible health effects include: serious allergic reactions can occur in those with sensitivities to aspirin. Along with: asthma, hives, headache skin rash.

I don't mean to demonize this product exclusively. Heaven knows I've enjoyed several bags of this product without a thought. It's the inherent dangers in all junk food that is a concern. By shedding light on each product individually, I hope to fuel you with resolve to bypass the snack aisle in the supermarket entirely.
Every Canadian male I know loves the Hawkins Cheezie. If this article doesn't convince him to choose a healthier snack, quietly up his life insurance policy. If his reason for eating these cheezies is patriotic duty, break the bad news and tell him that they were actually invented in the U.S. If he doesn't believe you, check out their website.

Further Reading:
The Late Night Siren Song of the Natcho Chip - posted under Holistic Health, December 4, 2016.
Death By Cookie: The Danger of Hydogenated and Modified Oils - posted under Holistic Health, Sept. 24, 2016.

References:
Shelley Stonebrook, 4 Potential Health Risks of Eating GMO Foods, www.care2.com, March 9, 2013
Anthony Isaac Palacios, What is the RDA of Sodium?, Livestrong.com, July 1, 2011.

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Soak dem Beans!

4/18/2017

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Beans are an inexpensive staple in a plant-based diet. They are a good source of protein, fiber and B-vitamins along with many other vitamins and minerals. Here's a list of the benefits of beans (legumes) from Dona Bradley, Director at CSNN Nanaimo:

Even the colour of the skin on a beans is a source of antioxidants.
Beans are an excellent source of protein, and complemented with grains or vegetables are a complete source of protein.
Legumes contain protective fiber which helps eliminate toxins from the body. Recent research indicates that they contain several anticancer agents.
All legumes contain a good source of essential fatty acids - omega 3 and 6.
Legumes are rich in minerals and B vitamins.
Legumes are known to lower cholesterol levels significantly, control insulin and blood sugar, lower blood pressure, alleviate hemorrhoids and bowel disorders, and prevent colon disorders.
Beans are very economical and will store indefinitely.
Beans are grown very well in our agricultural area - some sown in early spring (chickpeas) and some in warmer weather.
Sprouted beans are a wonderful nutritional and taste change in the winter.

Buy beans in bulk and have enough on hand to last through emergencies. Dried beans will keep indefinitely. Always buy organically grown beans - many commercially grown beans are now genetically modified.

Why Soak Beans:
Beans are contain phytic acid which protects the bean from animals and bacteria. By soaking the beans with a little acid, you break down this coating and so the beans are more easily digested and the nutrients are more bioavailable for assimilation and absorption. Canned beans are not soaked properly so the phytic acid is not broken down properly this leads to gas and bloating. Beans that are properly prepared do NOT cause gas and bloating.

How to Prepare Dried Beans:

Soak one part beans with four parts of filtered water. Add a small amount of lemon juice or apple cider vinegar (ACV) to the water. Throw away the soak water and rinse the beans.
S0AK 12-24 hours. The longer the better to improve digestibility. Rinse the beans and change the water a few times and add more lemon juice or ACV to get rid of the phytic acid. Think of every bubble as a potential fart that won't get the opportunity to ruin your day or your family's day.
Place kombu or kelp seaweed in a large pot. Add beans and water to cover plus one inch. Kombu or kelp adds sea vitamins and minerals to the beans.
Bring to a boil and skim off foam. Reduce heat and simmer, partially covered until beans are tender. Check occasionally and add more water if necessary. Fennel or cumin seeds may be added to cooking water for greater digestibility.
Do NOT add salt to the cooking water until the last third of cooking time because it toughens the outer skin of the bean.
As a general rule, beans double in bulk after cooking.
Cooking times vary for different kinds of beans so it is best to cook them separately.

Soaking is critical in increasing the digestibility of beans. Besides BC Hydro will send you a personalized thank you letter if you don't soak them. They'll take forever to boil.

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Lentil Soup

4/17/2017

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Perfect for a cold day this satisfying soup is a great way of using up fresh spinach rather than a cold smoothie.
For better digestibility, soak lentils overnight with 1 tablespoon of apple cider vinegar and water.
Ingredients:
1 T. olive oil or coconut oil
2 onions, chopped
6 garlic cloves, minced
1/4 cup bulger wheat
2 Tbs. chopped fresh rosemary
1 bay leaf
2 tsp. cayenne pepper flakes
1 14 oz. can chopped tomatoes
1/4 cup tomato paste
12 cups of purified water
4 organic vegetable cubes
1 cup dried lentils, soaked, rinsed
4 cups lightly packed fresh spinach leaves
1/2 cup fresh chopped parsley
2 1/2 tsp. sea salt
1/2 tsp. black pepper

Directions:

Heat oil in a large stockpot.
Add onions and cook until translucent.
Stir in bulger wheat, garlic, rosemary, bay leaf, and pepper flakes and cook until fragrant.
Add tomatoes, tomato paste, water, vegetable cubes, and lentils.
Cover and simmer for 25 minutes or until the lentils are tender.
Stir in spinach, parsley, salt and pepper and simmer for 3 more minutes or until the spinach wilts.
Discard the bay leaf and season to taste with additional salt and pepper, if desired.
Serve in bowls.

** Let it cool down and freeze in glass bowls. Keeps well frozen. Just take out a container in the morning and it will be thawed out by lunch. Serve with a salad for a complete meal.
Go here to print this recipe: recipe_lentil_soup.docx

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Curried Quinoa

4/16/2017

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Quinoa is an awesome gluten free vegan protein source. The way I prepare it, you'll want to put it on and in everything. But first....make sure your soak it.

Soak quinoa for about 4 hours with water and a tablespoon of apple cider vinegar. I like to use the same pot I'm cooking in to soak as it saves on dishes. Soaking grains and beans in water and some type of acid breaks down the phytic acid which coats the grains. Phytic acid naturally protects the grains from bacteria and other critters.

By soaking your grains, you make them much better for absorption and assimilation. This is particularly important for vegans and vegetarians who rely on this versatile grain for it's protein content. Quinoa contains all essential amino acids so it is a complete protein and one cup (cooked) has 8 grams of protein. It is a superfood high in all the B vitamins, magnesium, and iron. It's high in fiber so it is great at balancing blood sugar and it's filling so with just one cup in a salad you will be satisfied for hours without feeling heavy, bloated or sleepy.

Curried Quinoa
Ingredients:

1 cup of quinoa, rinsed and soaked with 1T apple cider vinegar for at least 2 hours then drained
2 cups purified water
2 tsp. curry powder
1 tsp. each sea salt and turmeric
8 turns of black pepper on a pepper mill
1/4 tsp. each cayenne pepper flakes, cumin and coriander
1/8 tsp. each cinnamon and ground cloves
2-3 tsp. raw honey to balance flavours

Method:

After soaking and draining quinoa put back in the soaking pot and add 2 cups of purified water.
Add all spices and herbs to the water but not the honey.
Heat the saucepan on 7. When the water is warm but not yet boiling, stir in honey. This mixes the ingredients and heats the honey so it slips off the spoon easily.
Bring to a boil, cover and reduce heat for 20 minutes.
Check the quinoa after 20 minutes if you can't see any water bubbling up, take it off the burner and take the lid off for steam to escape. If you can still see water, put the lid back on and cook for another 4 minutes.
Let cool completely and store in a glass container in the fridge. It's great cold in salads. If you are vegan or vegetarian add it to everything to boost your protein intake.

Nutritional Information:

Turmeric is great for reducing inflammation. However, it needs black pepper to be assimilated by the body.
Cinnamon is also good for reducing inflammation and is especially good for the heart.

** I add this to my Build a Salad Meal (Salads) and my favorite Sunday breakfast ever... Smashed Avocado with Sauted Greens and Quinoa (Coming Soon to Breakfasts).

Go here to print this recipe: recipe_curried_quinoa.docx

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April 11th, 2017

4/11/2017

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It's the Bee's Knees!!!!!

You have to try this cafe if you are looking for something healthy, funky and fun for eat in or take out. The food is delicious and the prices are reasonable. At least try it for the name alone.

Located at: 208 Wallace Street it is just up the hill from Mrs. Richie's on the old island highway. The prices are reasonable and healthy for the most part. It is a great find for me after the Thirsty Camel closed down.

Here's what we got for lunch to go. From left to right is a portabello mushroom sandwich with pesto and goat cheese and a little coleslaw. The soup is called Ash soup and it is a spicy hearty soup with lentils and Persian noodles. On the right is the Buddha bowl which is a great value for $10.00. It's totally vegan with brown rice and lentils, spinach, smoked tofu, cashews, grated carrot and grated beet. The dressing is very flavorful as well. My husband said the sandwich was good but with cheese it is not vegan so I didn't try it. I loved the soup. A big bowl would be great on a cold day.

If you are in Nanaimo around lunch time, make a point of trying this place.

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