A Summer Salad and Meals in the Mail!

This month's newsletter covers

• My New Mail-Out Meal Experiment
• A Summer Salad
• An Update from the Blogosphere

This summer I am trying a Mail-Out Meal Experiment. Interested in taking part?
Most people are curious and interested about trying the foods I talk about, but are wary of trying to use foods like quinoa or spelt or kamut. Sign up for my Mail-Out Meals!
In this experiment I will send you the non-perishable ingredients and the recipe. You just need to buy the fresh ingredients and put it all together. I promise it will be easy!
The recipes for this session will include: *Toasted Almond & Quinoa Salad*, *Garlic-Rosemary Spelt Foccaccia Bread*, *Apple-Cherry Muffins*, *Homemade Granola*, and *(Your Name Here) Energy Bars*
The cost is $45 and if you are interested, send me an e-mail to lkm.nutrition@gmail.com

The weather is getting nice and it is time for A Fresh Summer Salad! I created this pasta salad on the weekend and it was lovely! I got the dressing from jae steele's 'Get it Ripe', easily one of my favourite cookbooks

2 Cups brown rice pasta (or whole wheat), cooked according to package directions
1 C leftover chicken, cut into large bite-size pieces
1 medium carrot, grated
1/2 onion, chopped fine
1/2 red sweet pepper, chopped into 1/2 inch pieces
1/2 mango, chopped into small pieces
2 inches of English Cucumber, sliced into quearters
1 Tbsp miso paste
1 Tbsp Almond Butter
1 Tbsp maple syrup
1 Tbsp Tamari Soy sauce
2 cloves of garlic, chopped fine
3/4 C olive oil
1/3 C apple cider vinegar
fresh ground pepper

Combine the pasta, and vegetables in a large salad bowl.
In a large-mouth jar combine miso, almond butter, maple syrup, tamari & garlic. Mix well with a fork. Add the olive oil & vinergar. put the lid ont he jhar and shake well until the ingredients are combined.
Pour the dressing over the salad and gently combine. You can use as much or as little dressing as you want. Put the lid on the remainig dressing for a salad later in the week.

Blog Update
The Baby Bites Blog is getting busier, I am so happy that people are checking it out & passing it on. It is being updated on Tuesdays with Toddler recipes and Thursday with Baby Food Topics, so check it out. There will be a contest starting July 5th to win a free cookbook, so be sure to drop by http://lkmnutrition.wordpress.com

Coffee or Tea? No Please!

Coffee or Tea?

With coffee shops on almost every corner, Canadians love their coffee. According the the Coffee Association of Canada, 81% of Canadians drink coffee occasionally and over 63% of Canadian adults drink it daily; compared to only 49% of Americans. Canadian coffee drinkers drink an average of 2.6 cups per day.

Thanks to our love of coffee it seems that every day there is a new article on the benefits of coffee. However but most alternative practitioners will tell you that it is not healthy. But is it healthy? The research is truly contradictory; here are a few points to keep in mind...

Coffee messes with your body’s calcium balance, causing you to excrete more calcium than you absorb. This increases your risk of osteoporosis.

Coffee blocks iron absorption. One study showed that coffee reduced iron absorption by 39%. If you are planning a pregnancy or at risk for anemia; you should not drink coffee.

Coffee is a diuretic, which means that you excrete more water than you retain. This puts you at a greater risk for dehydration. Lately there have been articles on how you can count coffee in your daily water intake; I totally disagree because of coffee’s diuretic properties.

Coffee can also raise cholesterol levels and contribute to the clogging of arteries, which makes coffee dangerous if you are at risk of heart disease or stroke.

The caffeine in coffee increases your heart rate, blood pressure, respiration, gastrointestinal activity, stomach acidity, kidney function and mental activity. If you are at risk for heart disease, Crohn’s disease, irritable bowel syndrome or kidney problems you should not drink caffeinated beverages.

Pregnant and nursing mothers should definitely avoid coffee. Coffee blocks the absorption of folate and the caffeine in coffee crosses the placental barrier and passes through breastmilk. Research shows that drinking coffee increases the risk of miscarriage, cleft palate, low birth weight and SIDS. Even if a mother does not feel the effect of a cup of coffee, the baby does for hours because neither a fetus nor new baby have the ability to detoxify caffeine from its body.

Women planning a pregnancy should stay away from coffee as it is associated with increased levels of estrogen. Estrogen dominance is linked to infertility as well as breast and endometrial cancer.

Coffee is a highly sprayed crop. Drinking organic coffee will reduce your exposure to cancer-causing pesticide residue and will promote healthier planting practices in coffee growing countries.

Be a wary consumer. Remember when reading articles about the benefits of coffee it is important to first read between the lines to see who funded the studies. The coffee industry is huge and funding studies touting the benefits of coffee is one part research, one part marketing.

Now after all of that good news, what else is there to say?

Some studies are finding that it is not necessary the coffee that is bad as much as the caffeine in the coffee. Coffee does contain anti-oxidants which are showing to improve insulin sensitivity and glucose metabolism. This is what is believed to help reduce the risk of Type 2 Diabetes. However, these can be shadowed by the effects of caffeine. Decaffeinated coffee can be a suitable substitute, however be sure to choose ‘Swiss-Water Process’ decaffeinated coffee as there are no chemicals used in the decaffeination process.

What about tea?
Polyphenols are the magic substances found in tea leaves that are powerful antioxidants. Polyphenols inhibit cancer by blocking cancer-causing compounds, they suppress the activity of carcinogens and they detoxify cancer-causing agents. Their strength is in increasing the enzyme activities in the small intestine, liver and lungs; preventing gastrointestinal cancer, lung cancer, breast and prostate cancer.
However there is a qualification... Green tea is produced by steaming fresh tea leaves, while black tea leaves are allowed to oxidize; this is what causes the difference in colour and flavour in tea. The oxidization of black tea leaves reduces the activity of the polyphenols, thereby reducing all of the anti-cancer benefits. So if you are a tea drinker Green Tea is the way to go. As for the caffeine in Green Tea, the levels are so low that the benefits of the polyphenols outweigh the hazards of the caffeine.

As with everything, moderation is key. Try making your next cup of coffee ‘half decaf’ or have a cup of green tea instead.

What’s New with LkM Nutrition?
Workshops at the Fieldhouse are on hold for the summer. If you know of anyone interested in a workshop, send a note my way as I can host them at my home if there is interest.
New Baby & Toddler Food Recipes are being added to the Baby Bites Blog weekly. Coming soon... Dairy, Meat, Veggie options and Make-your-own Golfish crackers!

Organic Fertility

Organic food is important, especially if you are pregnant or are planning a pregnancy in the near future. So many pesticides and chemicals are added to the soil and to our food that it is causing tragic deterioration to our environment and our bodies. “The growing consensus among scientists is that small doses of pesticides and other chemicals can cause lasting damage to human health, especially during pregnancy and early childhood.” www.foodnews.org

However, organic food can be expensive and people ask me often if it is worth the money. In Canada, regulation is coming. Standards are being set and are expected to be implemented on June 30th, 2009. This will include a Canada Organic logo. It will require all Canadian organic growers to follow regulations and all imports to meet our standards for organic food. Keep an eye out for the logo, but in the meantime organic food that is certified organic in the U.S.A or Europe can be trusted. Also keep in mind that despite the price tag, growing organic food is not an easy money maker; it involves more time and work than conventional farming. Support small local organic farms until regulation is in place. These farmers are into organic because they believe it is good for you and the planet.

I do believe that there is a time to not buy organic and this is when you can buy local. “It’s best to buy locally grown organic food. But given the choice between imported organic & local product, buying local is better” www.davidsuzuki.org . This is a quote that we need to keep in mind when at the grocery store. Organic food that comes from California or even from British Columbia to Ontario or vice versa is shipped by truck and this is not good for the environment. In a City of Waterloo Study, 58 commonly eaten – imported - foods in Waterloo stores were reviewed. All of the studied food items could be grown or raised in Waterloo Region, but had travelled an average of 4,497 km to Waterloo Region. This accounted for 51,709 tonnes of Greenhouse Gas emissions (annually). Replacing all the studied food with Ontario grown would Reduce Greenhouse gas emissions by 49,485 tonnes (annually); which is the equivalent to taking 16,191 cars off our roads every year. Local food is fresher, which equals healthier, it supports the local economy and it reduces environmental impacts by reducing the transportation required.

When you choose organics for your family, keep this in mind

Meat – animal products contain fat which hold onto artificial hormones and antibiotics. When you ingest these foods you are also ingesting these additives. The resistance to antibiotics in the human population is being attributed to the high amount of antibiotics in our bodies from the meat we eat.

Dairy – Cows are injected with great amounts of estrogen to help them produce more milk. The early onset of puberty for girls and the high levels of infertility among couples are being attributed to estrogen dominance in our society. Drinking organic milk and eating organic yogurt and cheese is very important.

In regards to fresh Fruit and Vegetables; Food News from the Environmental Working Group has an ongoing list of food to buy organic because of their high levels of pesticides. On their ‘Dirty Dozen’ list you will see: peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes (imported) and carrots. They also have a list of The Clean Fifteen – fifteen foods that have low pesticide residue. Check it out at http://www.foodnews.org/

Remember that eating organic has many benefits. Clean water, soil & enhanced biodiversity keeps our environment healthy. Better health & ethical treatment is important for animals. For us, organic food offers healthy food choices, high levels of vitamins & minerals, no additional hormones as well as reduced exposure to pesticides, heavy metals and solvents. So is it worth it? If you are pregnant or planning a pregnancy, I think it is.

Always wash your fruit and vegetables; even the organic ones. Add 2 Tbsp of Apple Cider Vinegar to 4 Cups of water. Soak your fruit and vegetables for 5 minutes and then scrub with a natural bristle brush. Dry and refrigerate.

Fat & Fertility

Fat is an important issue for women, especially if they are struggling with infertility. While it is important to have a healthy body weigt, it is also important to increase the amount of healthy fats in your diet and too many women have become a little obsessed with following a low-fat diet.

Part of the trinity of macronutrients (carbohydrates, protein and fat), fat is absolutely a necessary part of a healthy diet. Fat is important for a strong immune system, stimulating an active metabolism, preventing inflammatory diseases like arthritis and keeping our brains sharp. If women do not have enough fat, they sometimes cannot produce the hormones they require for ovulation.

Any diet that omits fat, is not a healthy diet, however is is essntial to learn which fat to choose...

Trans Fats are neither required, nor beneficial for health, but still Canadians are one of the largest consumers of trans fat in the world. Since the invention of Crisco in 1911, trans fats have slowly taken over our baked goods. Because it is not recognized by the body, trans fat increases cholesterol, breaks down healthy fats, inhibits the functioning of insulin and suppresses the immune system; leaving in its wake an epidemic of cancer, coronary heart disease, Type 2 diabetes, liver dysfunction and obesity. When fats are hydrogenated, trans fats are created. Because hydrogenation extends the shelf life and the firmness of food, you can be sure that there are trans fats in popular baked goods, snack foods, fried foods and fast food.

READ THE LABEL! While a food may be labelled ‘Trans Fat Free’, beware: any food that contains the words modified or hydrogenated contains trans fat. Labelling laws allows a label to show 0 trans fat when it may contain up to.49 g of trans fat per portion. To flaunt their food as ‘trans fat free’, food manufacturers have been known to adjust their portion size. For example: according to the label a serving of 2 chips may be ‘trans fat free’, but when do you ever eat only 2 chips?

Butter or Margarine? Butter & lard contain 3% trans fat, margarine contains 15% trans fat while shortening contains 30% trans fat. Cook like Grandma and choose butter.

Saturated Fat has been long known as the ‘bad fat’; however research is showing that this is not true. Saturated fats are found in meat, dairy and coconuts and some vegetables. Saturated fat is a naturally occurring fat and is recognized by the body. It is used to lower cholesterol, conserve Omega 3, help with blood sugar maintenance and support the immune system by fighting viruses and bacteria. Why the bad fat label? Research in the past showed that saturated fat was contributing to poor health and disease, however further research discovered the existence of trans fat and has shown that it is in fact the trans fat, not saturated fat, that is the killer.

READ THE LABEL! Saturated fat is usually the fat that has been removed when you see the words ‘low fat’ or 0% fat, however to enhance taste and satiety, it is usually replaced by sugar. Remember that anything ending in ‘ose’ or containing corn syrup are high in refined sugars and are replacing the natural fat.

Skim or 2%? In a study published by the American Journal of Clinical Nutrition (2000), it was found that women who were on low-fat diets absorbed less calcium and were at a greater risk for osteoporosis. Eat that 3% yogurt and drink milk with a higher fat percentage.

Monosaturated Fat has always been a good guy. This is the fat that is found in olive oil, canola oil, sunflower oil and vegetable oils. Cold-pressed or expeller pressed oils are best, as the oils are mechanically, not chemically, processed. To ensure the healthiest of oils, choose oils in a glass bottle as oil pulls the chemicals out of plastic and into your oil.

READ THE LABEL! Remember if that monosaturated fat has been modified or hydrogenated, it is in fact a trans fat.

Coconut oil or olive oil? Coconut oil has been used in traditional cooking for centuries. A terrific replacement for olive oil, it is odourless, colourless and is great for cooking. The bad publicity that coconut oil has had in the past is because the oil used in baked goods and movie popcorn is highly hydrogenated, making it a trans fat. If you choose a virgin coconut oil, you will be adding healthy oil to your pantry.

Omega Fats are everywhere these days! Also known as Essential Fatty Acids, these fats are essential for our body, but cannot be produced, which means we must get them from food. The Omegas help with metabolism, boost immunity and brain development. Omega 6 is very common in our food as it is found in grains, cereals, vegetable oils, eggs and poultry. Omega 3 is more difficult to get as it is found in flax seed oil, hemp seed oil, fish oil, salba (chia) seeds and walnuts. The ideal omega ratio in our diet should be one Omega 3 for every four Omega 6 (1:4), however our current diet is 1:30. We need to drastically increase our levels of Omega 3s to improve our health by eating fish, walnuts and adding flax seed and hemp seed oils to our diets.

READ THE LABEL! ‘Contains Omegas!’ is a very common claim, however the food may just contain Omega 6, which we do not need as much as Omega 3. And don’t think that a sprinkling of flax seeds on that bread will tip the Omega 3 scale; to get the beneficial Omega 3 from flax seeds, the seed must be fresh ground as after a few hours the oil dissipates.

Be Nutty and Seedy! Nuts and seeds are a great source of healthy fat, as well as vitamins and minerals. For a healthy snack, pair some nuts and seeds with a piece of fruit.

A word about low fat... Many of the low/no fat products on our shelves have had the fat replaced by sugar or sugar subsitutes. Sugar substitues like aspartame, nutrasweet and Splenda are chemically derived sugars. There is nothing natural about them, so I would sugest that they not be a part of any diet. There is little evidence regarding the long-term effects of Splenda and aspartame crosses the blood brain barrier. This means that it actually affects your brain, how? We aren't really sure. It is best to avoid these substitutes. Besides, when you do become pregnant it is best to have them out of your diet so they do not impact the developing brains of your baby.

Endometriosis & the Power of Seeds

Endometriosis has been linked to infertility, but eating more seeds can help!

Endometriosis is when the endometrial tissue, which lines the uterus, migrates beyond the uterus lining the pelvc cavity, the ovaries and abdominal organs. A woman's body still sheds this lining but it is extremely painful. Endometriosis can be misdiagnosed as 'just bad PMS'.

Endometriosis has been linked to estrogen dominance. There is estrogen everywhere in Western society. Plastics, conventional dairy and teflon all emit estrogens and are absorbed in the body. Everyone should be avoiding plastics, defenitely never microwave a plastic container, and change from non-stick pans to cast iron, stainless steel or ceramic. All o this estrogen enters your body and if there is an overload, illness occurs. Cancers and uncomfortable menopause have also been linked to estrogen dominance.

As an aside... If there is one piece of nutritional advice I always give is that you should always consume organic dairy. Conventional cattle is given estrogen to increase their milk output, so if you are going to have only one thing in your kitchen that is organic, it should be dairy.

Now what's this about seeds? Lignans are a form of fibre that have been shown to help escort estrogen from the body. Lignans have 2 important roles related to estrogen. First they are blockers. They bind to estrogen receptors and do not allow estrogen to enter a cell. Second, because they are fibre, they absorb the excess estrogen and as they exit your body they take the excess estrogen with them. This is great because if you are struggling with infertility, you need to get your estrogen levels down.

Flaxseeds have the greatest amount of lignans and ground flax ismore beneficial than whole flax seeds. You can buy flax seeds already ground or you can grind whole flaxseeds in a (clean) coffee grinder. Always store ground flax in the fridge. Putting 1 Tablespoon of ground flax in a smoothie is an easy way to consume more flax. I would also recommend using ground flax in a recipe rather than wheat germ.

Pepitas, also known as Pumpkin Seeds are high in zinc. Zinc is a healer of wounds and if you have endometriosis you have wounds which need to be healed. Who knew that the toasted pumpkin seeds from Hallowe'en could be good for you?

Sesame Seeds are powerhouses, considering how small they are! High in lignans, calcium and good fats they should be included in your diet often. Tahini is ground sesame and is a spread that you can add to a sandwich or to hummus. The whole seeds can be ground and put in a smoothie or added to a stir fry.

Sunflower Seeds contain Vitamin E as well as healthy fats, iron and folic acid. Vitamin E promotes blood clotting and healing, reduces scarring and had been shown to protect against 80 diseases. Sunflower seeds are a tasty way to get these healthy nutrients. Throw them in a salad or snack on them (unsalted) throughout the day.

A Seedy Snack! This is a great snack to eat at your desk or add to a salad.

1 C pepitas

1 C sunflower seeds

1/2 C flax seeds

1/2 C sesame seeds

1 tsp each of sea salt, garlic powder and paprika

2 Tbsp olive oil

Place all of the seeds in a bowl and add the sea salt, garlic powder and paprika. Stir

Add the olive oil to the seeds and stir.

Cover a baking sheet with parchment paper and lay the seeds in a single layer on the parchment paper.

Place in a 300 deg. oven for 20 minutes or until golden brown.

I hope this was helpful and informative! I look forward to your comments,

To our health! Laurie

The Beginning of my Blog

Hi There,

Here is my first attempt at my blog. I am a Holistic Nutritionist in Toronto, Ontario. My focus is on helping couples build their families with nutrition. I like to say I help from seed to sprout, but I think that is already taken... I will have to think of something else creative.

I help couples plan for pregnancy, whether that is getting a woman's body free of toxins or supporting a couple through infertility treatment with nutritional guidance.

Once pregnancy happens it can be overwhelming. 'Don't eat chocolate? But that's all I crave!', helping a woman determine what to eat & what to avoid is important.

I love supporting families in this exciting time. I hope to post some interesting tidbits of info on both of these topics. Anything I learn... I plan to share!

I welcome any questions or comments on topics you may like me to discuss.

To our health!
Laurie