Detox teas, detox diets, and juice cleanses have been around in some form for decades, but do they actually do anything? In this blog, we will break down all things “detox” and why you shouldn’t participate.
What are Detoxes?
Detox diets come in a variety of shapes and sizes such as juice cleanses, diets, and teas, but all essentially promise the same thing - they will “flush out the toxins in your body”. Detoxes claim to aid in weight loss, and a host of other benefits. While this marketing can be effective, it is unfortunately a misrepresentation of the detoxification process, which occurs naturally in your body.
Detox products are often based on poorly done research, misconstrue research, or are based on no research at all, making the quality and the safety of these products questionable. The good news is, you absolutely don’t need to buy them!
The Only Detox You Need
In our bodies, there is a constant detoxification process by the lungs, liver, kidneys, and the gastrointestinal (GI) tract. This process removes toxins from the body, whether they are toxins that are made by our body as we break down the food we eat, or toxins that come from outside the body, like bacteria on our food, pollution, chemicals, and more.
Our body’s work to get rid of these toxins through going to the bathroom (both kinds) and breathing, and it does this without needing help from any juices, teas, or diets.
The only time you may need extra assistance in detoxing is if you have a disease of any of the organs mentioned before (lungs, liver, kidneys, and the GI tract). For example, people experiencing kidney failure have their blood filtered in an intensive medical process called “dialysis”. But the average healthy person does not need additional support in “detoxing”, as your body does this for you!
Should I Still do a Juice Cleanse?
The pressed juices used in juice cleanses provide a high dose of vitamins and minerals, but also are high in sugar and skip out on all the satisfaction that comes with actually eating whole fruits and vegetables. Juices do not contain the fibre found in the skin of fruits and vegetables, are low in volume, and do not require any chewing - which is part of what signals to our brains that we are full and satisfied when eating.
Juice cleanses can be dangerous as they are extremely low in calorie and not well balanced, as they do not provide protein or fats, and our body needs more than just sugar (yes, even if it’s naturally occurring sugars) to function properly.
What Are Detox Teas?
Detox teas are essentially just laxatives, meaning they will cause you to take many trips to the bathroom to go number 2. Sure, this is part of the natural detoxification process, but when it is aided by laxatives to a level that causes you more trips to the bathroom than your body actually needs, it can be dangerous and unhealthy.
Using laxatives can cause dehydration, electrolyte imbalance, and even can cause nutrient deficiencies. Many detox teas are marketed as “14 day Detox”, but include a warning to not consume their product more than once every 2 days, further demonstrating that these products are likely not safe.
What About Detox Diets?
Detox diets are often extremely low in calories, which can cause nausea, confusion, dizziness, and could possibly lead to eating disorders and other negative health effects. Any weight loss achieved through detox diets will likely not lead to lasting weight loss, as the diet is completely unsustainable for good health. If your goal is to lose weight, work with a Registered Dietitian instead to find a balanced approach that may lead to sustained weight loss through healthy behaviour changes and a higher quality diet.
Why do Detoxes and Cleanses “Work”?
Using the term “work” loosely, detoxes and cleanses can lead to weight loss simply because these diets provide very little calories resulting in a large calorie deficit. Additionally, these diets restrict the intake of highly processed foods, which can contribute to weight gain, bloating and discomfort. Essentially, weight loss may be a side effect of cleanses and detoxes simply because you are not eating enough and avoiding the foods that may have contributed to weight gain in the first place.
Bottom Line:
Detox diets, teas, and cleanses can be very dangerous, and do not lead to sustained weight loss. Your body has a natural detoxification process that does not need to be supported by any external product sold to you by a company claiming to solve all your problems if you simply buy their product. Save your money and find other, safer ways to improve your health.
Want to learn more? Click Here to book an appointment with a Registered Dietitian Nutritionist today!
Resources:
Unlock Food (2019, February 26). Will Bowel Cleansing Help me Lose Weight and Keep My Digestive System Healthy? Retrieved from https://www.unlockfood.ca/en/Articles/Digestion/Will-Bowel-Cleansing-Help-me-Lose-Weight-and-Keep.aspx
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Thanks to the mega-popular social media app TikTok, “Chlorophyll water” has the spotlight and promises clear skin, effortless weight loss, reduced body odour, and even prevention of cancer. But does the science back up these claims? In this blog post we will explore all the rumors about Chlorophyll water and if it holds up on any of its promises.
What is Chlorophyll?
Before we get into the claims around chlorophyll, let’s first discuss what it is. You may remember from grade school science classes that chlorophyll is the green pigments found in plants and is an important part of the photosynthesis process. Essentially, chlorophyll is what makes green plants green, meaning it can be found in any bright green vegetable or herb, like arugula, spinach, broccoli, parsley, green beans, and more.
Chlorophyll supplements (in this case, chlorophyll water) is actually chlorophyllin, which is the water soluble version of chlorophyll, making it possible to combine with water and drink. Chlorophyllin supplements are found in many forms, but the one taking the spotlight right now is liquid drops known commonly as “chlorophyll water”.
What Does Chlorophyll Water Do for Me?
Now that we know what it is, let’s break down the top 5 chlorophyll claims one at a time and take a look at the science behind them.
Weight loss is complex, and it's very unlikely that a single supplement can cause effortless weight loss, so always think twice about a product promising weight loss without lifestyle changes.
That being said, there is not one specific food or supplement that can completely eliminate your risk of cancer, as there are many other factors at play in the development of cancer.
Liquid chlorophyll is of course a more concentrated source of chlorophyll than a serving of vegetables, but there isn’t evidence to indicate that consuming a higher dose of chlorophyll will make it impossible for you to get cancer - in fact, this is pretty much impossible. Minimizing your risk of cancer is absolutely not a bad health practice, but you’re better of to continue eating a well balanced diet with plenty of vegetables than spending your hard earned cash on expensive liquid supplements.
Are There Any Side Effects?
As with any health product, there are some side effects to drinking chlorophyll water you might want to be aware of. Chlorophyll water may cause digestive issues, diarrhea, discoloured stool, and could possibly interfere with some medications you may be taking. These side effects may be minimal and are likely not a cause for concern, but still something you may want to be mindful of.
Bottom Line:
Any one product that promises to help you effortlessly lose weight, clear your skin, get rid of all body odour, AND cure cancer is probably stretching the truth a bit. There isn’t enough evidence in humans to support the claims chlorophyll water is making. While taking chlorophyll water likely won’t hurt, it might not be worth the extra money. Save your cash and get your chlorophyll from eating your favourite green veggies! As always, get your nutrition advice from a Registered Dietitian before consulting the internet.
Want to learn more? Click Here to book an appointment with a Registered Dietitian Nutritionist today!
Resources:
As the summer draws near, so does barbeque season. Aside from the classic hamburgers, hot dogs, and sausages, your barbeque might feature plant-based options like veggie burgers or meat alternatives. You might have heard that plant-based meats are the healthier choice, but is that really true? In this blog post we will dive into the nutritional difference between meat and plant-based meat alternatives.
What are Plant-based Meats?
By now, you’ve probably heard of plant-based meat products like Beyond Meat™ and the Impossible Burger™, which have been trending since 2019 and their popularity sees no signs of slowing down. These products are designed to replicate barbeque classics like hamburgers, hotdogs, sausages, and more, but are made entirely of plants. These foods are made using a wide variety of ingredients and processing methods to create a meat-like texture and colour, while remaining a suitable option for vegans, vegetarians, and anyone interested in trying them.
What About Their Nutrition Facts?
To break it down, let’s take a look at the nutrition facts label for a Beyond Meat™ burger, and a beef patty, both the same size (4 oz.):
Beyond Meat™ Beyond Burger:
Lean Ground Beef Burger Patty:
As you can see, the two options are quite similar, the only major differences being that the plant-based burger is not a source of cholesterol, but is a much higher source of sodium, and the beef patty is higher in total fat and saturated fat. That being said, these nutritional differences are relatively minimal.
Isn’t Plant-based Good For Me?
There are absolutely some benefits to including plant based proteins in your diet, as studies show that reducing red meat consumption and including plant-based proteins can help lower your cholesterol, and decrease your risk of heart disease, type 2 diabetes, and some times of cancer. However, this is based on minimally processed foods like legumes, nuts, and tofu. Choosing minimally processed plant-based proteins more often is absolutely something to consider when trying to improve the quality of your health and diet.
Bottom Line:
Plant-based meat replacements can be very similar, nutritionally speaking, to their animal-based counterparts. If you are not vegetarian or vegan, you may want to consider sticking with the animal-based option, or choosing a veggie burger that is lower in saturated fats and sodium. Choosing some plant-based proteins can provide health benefits and are absolutely part of a balanced diet, but choose minimally processed options like legumes, tofu, and tempeh more often than plant-based meats.
Want to learn more? Click Here to book an appointment with a Registered Dietitian Nutritionist today!
Resources:
So you need a snack… now what? Having snacks in between meals is a great way to reduce extreme hunger and overeating at meal times. Building a balanced, filling snack using high quality, nutritious foods can help maintain energy levels throughout the day.
How often should I have a snack?
While it is always important to listen to your body’s hunger cues, aim to have a meal or a snack every 3-4 hours to maintain energy levels throughout the day. Waiting too long in between eating can lead to extreme hunger, affecting your ability to make healthy choices and making it more difficult to stop when you are full. Eating snacks can also improve focus, provide energy, reduce brain fog, support good health, provide important nutrients, and help you feel more in-control around food.
To get the most out of your snack, make sure it is well balanced, following the healthy snack framework.
How do I build a balanced snack?
The basic framework for a well-balanced snack is to include a source of fibre to fill you, and a source of protein to help you power through. Both fibre and protein provide long-lasting energy to keep you satisfied until your next meal.
Below is a list of high fibre foods. Choose 1 serving of 1-2 fibre foods to start your snack:
Below is a list of high protein foods. Choose 1 serving of 1-2 protein foods to pair with the fibre food you chose:
A few ideas for well-balanced snack combinations include:
Bottom Line: Choosing well-balanced snacks throughout the day can help reduce extreme hunger at meal times, and help you feel more in-control around food. Aim to eat every 3-4 hours, and when building a snack, choose fibre to fill you + protein to power through.
Looking for extra support? A Registered Dietitian can help you plan well balanced meals and snacks to improve your health.
Click Here to book an appointment with a Registered Dietitian Nutritionist today!
Resources:
Proper nutrition during pregnancy plays a key role in the health, growth, and development of mothers and their babies. While it is almost always advised that pregnant mothers take a prenatal multivitamin, it is also important to get nutrients from food. Following a plant-based diet during pregnancy may make getting enough of certain nutrients more challenging. In this blog post we will explore the key nutrients needed in pregnancy and how to get enough in a plant-based diet!
Healthy Eating in Pregnancy
Eating a balanced diet including a variety of foods is important during any stage of life, but especially during pregnancy. Aim for 3 meals and 2-3 snacks each day, including a variety of fruits and vegetables, whole grains, and sources of protein (nuts/seeds, legumes, tofu, etc.). Try to limit foods that are high in salt, fat, and sugar, and drink plenty of water.
Specific Nutrients of Concern
While a good balance of all nutrients is important for maintaining health, there are a few nutrients that are particularly important in pregnancy.
1) Folate/Folic Acid:
Folate and folic acid are the same nutrient, but go by different names depending on the source. Folate is the form found in the foods we eat, and folic acid is the form found in vitamins and supplements. Proper folate/folic acid is key for preventing neural tube defects in the baby, especially in the first trimester. Choose:
2) Iron:
Iron is found in two forms - Heme and Non-heme. Heme iron is commonly found in animal products, whereas non-heme iron is found in plant foods. Non-heme iron does not absorb as well as heme iron, so the daily requirement is doubled. Non-heme iron is found in:
Pairing sources of non-heme iron with foods that contain Vitamin C can help increase iron absorption. Try:
Prenatal Vitamins
Getting enough of the nutrients you need from food alone is difficult during pregnancy, especially when your diet may be limited. Talk to your health care provider about what prenatal vitamin is right for you and your diet.
Bottom Line:
Proper nutrition is a key factor in a healthy pregnancy, and there are a few nutrients that are particularly important in a plant-based pregnancy. Choose foods like green leafy vegetables, fortified plant milks, legumes, and nuts and seeds to get a variety of the important nutrients in a plant-based pregnancy. Talk to your health care provider about what prenatal vitamin is right for you.
Looking for extra support? A Registered Dietitian can help you plan your plant-based diet during pregnancy to support the health of both the mother and baby.
Click Here to book an appointment with a Registered Dietitian Nutritionist today!
Resources:
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Ever feel like you’re spending too much money on groceries, just for them to go bad in your fridge? You’re not alone. The average Canadian family throws out over $1700 of food every year. Save your hard earned money and use these top tips for getting the most out of your groceries and reducing your food waste at home.
1) Plan ahead and stick to your list. Meal planning can be a tiring task, but can help save you money on food. By planning out your meals for the week, or even just for a few days at a time, you can make a list of the foods you actually need to buy. Sticking to your plan will help make sure you use what you buy before it goes bad. This is your chance to get creative and find recipes online for meals you’re actually excited about! Meal planning doesn’t have to be boring.
2) Check the dates. A lot of the food we waste gets thrown out because it’s expired. Prevent this by checking the dates on the foods you buy to make sure you have enough time to finish them.
Helpful Hint: “Best before” does not mean “poisonous after”. A “best before” date is simply an estimate of when the food will no longer be at its peak quality, but this doesn’t necessarily mean the food will cause food poisoning or illness if eaten after this date. On the other hand, abide by “Expiration/Use By” dates as these are a measure of food safety.
3) Store food properly. Store frozen and refrigerated foods in the freezer/fridge as soon as you get home from the grocery store, making sure to use the “crisper drawers” for your produce! When storing leftovers, use smaller containers so hot food can cool down quickly. When freezing foods, make sure there is a little room at the top of the container to account for any expansion that happens during the freezing process.
Tip: Always forget about the food in your fridge? Keep newer foods towards the back of your fridge, and older foods towards the front. This will help you eat the oldest foods first, before they go bad.
4) Use up your perishables. Try to use up perishable foods like fruits and vegetables before they go bad. Use your fruits to make chia jam or smoothies, and use vegetables to make soups, sauces (like kale pesto), stir fries, or snacks (like baked kale chips).
5) Get creative with leftovers. Instead of having the same meal 5 days in a row, change up your leftovers and make something new! For example, if you have leftover baked chicken from one meal and cooked rice from another, add some vegetables and a sauce to create a simple stir fry! This is a chance to get creative and have fun in the kitchen.
6) Not sure what to make? There’s an app (or website) for that. Some websites like supercook.com can help reduce food waste by giving you recipe ideas based on the foods you have in your fridge, freezer, and pantry. Save the recipes you like and use them again in the future!
Bottom Line: Throwing out food is an expensive and often avoidable habit. There are many things you can do to reduce the amount of food you throw away, such as getting creative with your leftovers and storing your food properly.
Need extra support? Click Here to book a session with a Registered Dietitian Nutritionist, today!
Resources:
There are three common reasons why you might eat:
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Do you find that you're feeling hungry more than usual or that your stomach feels like a "bottomless pit"? You may be dealing with emotional eating.
There are three common reasons why you might eat:
Helpful hunger cues are your body's way of telling you it genuinely needs food. Signs you may be feeling helpful hunger cues include: stomach rumbling, tired/light headed, 4+ hours since your last meal or snack, sense of urgency, increased irritability, or your stomach feels empty.
What to do: Always listen to your body. Eat a balanced meal or snack, taking breaks every few bites to decide if you are feeling comfortably full and satisfied yet
Craving something satisfying is when you may be craving a certain taste, texture, or specific food, because it tastes good. Signs you might be craving something satisfying include not feeling physically hungry, but craving a specific taste or texture, such as wanting something salty or crunchy.
What to do: Don't ignore these cravings. Chances are you may be craving a lower quality food such as a sweet treat or a salty snack, so prepare a small serving of the food you’re craving and pair it with a higher quality food. For example, if you are craving chocolate, try pairing ~4 squares (20g) of chocolate with 1/2 cup of your favourite fruit. Remove any distractions, and eat your food slowly and mindfully, paying close attention to the texture and taste. Often we eat the foods we crave too quickly to derive satisfaction, but by eating mindfully, we increase our satisfaction and enjoyment.
Emotionally-driven comfort seeking is when you are eating as a reaction to an emotion. Signs you may be feeling seeking comfort through eating include feeling stressed, overwhelmed, distressed, sad, or other emotions rather than feeling physically hungry.
What to do: Take a step back and reflect. Are you actually hungry, or are you feeling overwhelmed? Oftentimes, we reach for foods to feel the joy associated with their delicious taste and texture. These foods may be lower quality, fun foods such as ice cream, chips, or cake. We may associate these foods with positive feelings or moments from our lives, and when we are stressed, we seek comfort. Instead of reaching for food, consider what else you can do to find joy or comfort. Maybe you really just need to call a friend, family member, or partner to talk, or maybe you need to clear your head with a walk around the block. It can be difficult to take a step back and think when we are overwhelmed, but it's a valuable habit to start.
Bottom Line: There are many reasons you may be feeling hungry, and it's important to take a step back and think "am I actually hungry, or am I just looking for comfort? Could I find what I’m looking for in another way?".
Looking for help with emotional eating? A Registered Dietitian can support you in finding helpful strategies to manage your eating habits.
Click Here to book a session with a Registered Dietitian Nutritionist, today!
Resources:
During the current COVID-19 pandemic, many people are looking for ways to decrease their risk of contracting the virus. Recently, there have been multiple reports on the connection between vitamin D and COVID-19. Vitamin D is a nutrient which is best known for bone health, but it is also involved in keeping the immune system healthy. It can be found in foods such as eggs, fish, mushrooms, and fortified dairy products. Exposure to sunlight also provides vitamin D outside of the diet.
Recent studies have shown that people who were hospitalized with COVID-19 had lower levels of vitamin D. While this sounds like a clear connection between COVID-19 infection and vitamin D levels, it is important to note that these hospitalized patients often had other health issues which may have affected the severity of the virus. Also, the current information on this connection comes from low quality studies. COVID-19 is still relatively new, and there has not been enough time to conduct high quality trials and properly research this connection. There is currently not enough scientific evidence to prove that vitamin D is associated with COVID-19 risk or prevention, and therefore taking high doses of vitamin D to protect yourself or reduce symptoms is not recommended.
However, vitamin D is still an important nutrient, and it is essential to include vitamin D sources in your diet. Supplements may be recommended if you are at risk for vitamin D deficiency. For example, people with low dietary vitamin D intake, darker skin tones, or older adults may be at risk for deficiency. For Canadians, it can be difficult to get enough vitamin D in the winter months because of reduced sun exposure; COVID-19 lockdowns can make this even more of a challenge. If you are concerned about your vitamin D levels and/or intake, speak with your doctor or a Registered Dietitian.
So, what changes can you make to your diet to protect yourself during this time? The Canadian Nutrition Society recommends following a balanced diet based on Canada’s Food Guide. Eating a balanced diet and having a healthy lifestyle helps to strengthen your immune system and fight off infections. Rather than focusing on a specific nutrient or food, it is more beneficial to have various nutritious foods in your diet to promote health and general well-being.
Click here to learn more about our Registered Dietitian, Prianka Rodé.
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Around 6 months of age, your baby may be starting to develop an interest in the food you eat. This is one of the signs that they are ready to try some solid foods. There are many foods you could choose to introduce at this time, but it is important to consider their nutritional needs when making this decision.
Iron is a nutrient which is especially important for infants. Meeting your baby’s iron requirements improves their mood and brain development, enhances their resistance to infections, and supports their growth. For the first 6 months, your baby will be getting enough iron from breastmilk or formula. However, around 6 months of age your baby’s growth gets faster, and their iron needs are higher. They require solid foods to help meet this increased need, so it is very important to include iron-rich foods at this time. When your baby is ready for solid foods, there are a variety of iron-rich foods you can introduce including meats, meat alternatives, and iron-fortified infant cereals.
Here are some examples of iron-rich foods to try:
Meats:
The iron in meat is most easily absorbed, but it is good to introduce a variety of iron sources in your baby’s diet. To help enhance absorption of iron, include vitamin C-rich foods – like fruits and vegetables – along with iron-rich foods. No matter which food you introduce, always ensure they are cooked through and offered in softer textures like pureed, minced, and mashed.
Click Here to book a session with a Registered Dietitian Nutritionist, today!
References:
With so many different plant-based milk alternatives on the market, it poses the following question: which plant-based milk alternative is the healthiest? This week, Mint Nutrition Clinic is taking a closer look at the nutritional composition of plant-based beverages. Check out what a Registered Dietitian (Nutritionist) says below.
According to Nielsen Research, 43% of Canadians are looking to include more plant-based products into their diet. Additionally, about one third of people are now choosing plant-based milk alternatives over cow’s milk. Whether your reason for choosing to consume plant-based milk alternatives is related to lactose intolerance, a milk allergy, or moving towards a more plant-based lifestyle, Canadians are looking for the tastiest and healthiest option now more than ever.
From soy milk, to almond milk, to oat milk, there are so many different options to choose from. Plus, how do these options compare to cow’s milk anyways? When it comes to taste, everyone has their own opinion regarding which milk alternative is the best.
Nutritionally, however, we can closely take a look at and compare products. Plant-based milk alternatives tend to be lower in calories compared to cow’s milk, but can also be lower in protein, Vitamin D and calcium. Make sure to choose an alternative that is fortified with Vitamin D and calcium. Soy milk is the most similar nutritionally to cow’s milk, as it has the highest amount of protein per serving of the plant-based milk alternatives out there.
Be sure to look for the ‘original’ versions of products, as the sweetened or flavoured versions are often higher in sugar. For a full nutritional breakdown and comparison of each milk alternative, take a look at these charts:
Bottom line: Choose the plant-based milk alternative that fits your needs best! Talk to your Registered Dietitian to find out which plant-based milk alternative is best for you.
Click Here to book a session with a Registered Dietitian Nutritionist, today!
Resources:
If you experience issues like bloating or constipation, there are many dietary factors that may improve digestion. This week, Mint Nutrition Clinic is focusing on this topic and it's implications. Read what our Registered Dietitian (Nutritionist) has to mention below.
Getting enough fibre is essential for bowel regularity. Eat a variety of fruits and vegetables, legumes, and whole grains to meet your daily fibre needs. Drinking enough water is also important for digestion, especially when increasing your fibre intake. Aim for 2-3 litres every day.
There are some foods that may contribute to bloating, gas and bowel irregularity. Limit foods that are spicy, fried or greasy foods, and others like beans, broccoli, cabbage, carbonated water, alcohol, and caffeine. Eating too fast, talking while eating, using a straw, and chewing gum are behaviours that can also cause bloating that should be limited.
Finally, regular physical activity helps to regulate digestion. For adults, we recommend at least 20-30 minutes of exercise per day.
Click Here to book a Registered Dietitian (Nutritionist) session today!
Reference:
Unlock Food. (2019). Tips for Healthy Digestion. Retrieved from https://www.unlockfood.ca/en/Articles/Digestion-Digestive-health/Tips-for-Healthy-Digestion
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By: Gabrielle Deveaux, Registered Dietitian
Fibre is an important type of carbohydrate to incorporate into our diet because of its many health benefits. It keeps us full and satisfied to prevent weight gain, promotes regular digestion, reduces cholesterol, controls blood sugar, and can lower the risk of disease. This week, Mint Nutrition Clinic is focusing on this topic and it's health implications. Read what our Registered Dietitian (Nutritionist) Gabrielle Deveaux, recommends below.
There are two types of fibre- insoluble and soluble fibre. Soluble fibre forms a gel-like substance in the gut, so it can help reduce cholesterol and manage blood sugar levels (examples: eggplant, pears, oats, etc). Insoluble fibre remains intact through the digestive process, promoting bowel regularity (examples: the skins of vegetables). Eating various high-fibre foods will ensure you get enough of both types. Also, aiming for 5-7 servings of fruits and vegetables a day helps.
Women need about 25 grams of fibre per day, whereas men need about 38 grams per day. To meet these needs, eat a variety of fibre-rich foods daily. These include fruits and vegetables, whole grains, nuts, seeds, psyllium husk, beans and legumes. Incorporate at least one of these foods into each meal and snack. Purchase products that have 2-4 grams of fibre per serving listed on the nutrition facts label. Also, look for the words “whole grain” on the ingredients list.
Click Here, and to meet our Registered Dietitians or Nutritionists to start your high-fibre diet plan.
References:
Unlock Food. (2019). Focus on Fibre. Retrieved from https://www.unlockfood.ca/en/Articles/Fibre/Focus-on-Fibre.aspx
]]>Many of our clients ask us about essential fatty acids, and specifically omega-3s. This week, our Registered Dietitians (Nutritionists) are focusing on this topic and it's health implications.
Omega-3s are a type of fatty acid mostly found in fish. Getting enough omega-3 fats in your diet has been shown to lower risk of heart disease, may maintain brain health and reduce the risk of dementia.
The best source of omega-3s can be found in fish such as salmon, trout, sardines, and mackerel. Some products like eggs and milk are enriched with omega-3 fats, meaning it has been added during the processing stage. They can also be found in plant-based food sources including flax seeds, walnuts, and soy products. Here’s a tip: consume flax seeds in the ground form over the whole seed for better omega-3 absorption!
How do you know you’re getting enough omega-3 fats in your diet? The general recommendation is to consume at least 2-3 servings (75 g) of fish a week. If you do not consume fish this often or do not include the other sources of omega-3 fats, it might be worth looking into a fish oil supplement.
Click Here to book an appointment with one of our Registered Dietitians and Nutritionists to find out more!
Reference:
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Organic foods are commonly purchased due to the belief that they are superior to conventional foods. But are organic foods actually healthier? This week, Mint Nutrition Clinic is focusing on this topic. Read what our registered dietitian (nutritionist thinks about organic foods below).
Unlike conventional foods, organic foods are grown without synthetic pesticides and fertilizers, genetically modified organisms (GMOs) and antibiotics. It is important to note that organic foods may be grown with pesticides that are natural (i.e. not man-made). However, both organic and conventional foods are tested by the Canadian Food Inspection Agency to ensure that they are safe to eat, and there is no strong evidence that the pesticides or GMOs in our food have negative health effects. Although organic foods may have less pesticide residue when purchased, it is always recommended to wash fruits and vegetables before eating them to remove leftover pesticides and foreign material.
In terms of nutritional value, few studies have shown that organic produce may be slightly higher in some nutrients, but lower in others. Overall, this is a minimal difference that does not offer a meaningful advantage.
Therefore, organic foods are not necessarily healthier than conventional foods. They are likely not worth the higher price tag, unless it is a personal decision. Eating a variety of vegetables, fruits, and other food groups is the healthiest option.
Click Here to book a Registered Dietitian session or a Nutritionist session!
References:
Dietitians of Canada. (2014). Are Organic Foods Better for My Health? Retrieved from https://www.dietitians.ca/.../Organic-foods-are-they-better.aspx
Unlock Food. (2018). Understanding Organic Foods. Retrieved from https://www.unlockfood.ca/en/Articles/Farming-Food-production/Organic-Foods-and-Growing-Methods-FAQ.aspx
]]>This week, Mint Nutrition Clinic focuses on why nuts and seeds are an important part of a healthy, balanced diet. Read what our registered dietitians (registered dietitian nutritionist) and nutritionists say about this issue below.
Nuts and seeds are high in monounsaturated and polyunsaturated fats, which are the healthier types of fats that play a role in reducing risk of heart disease. Consuming a handful of nuts or seeds five times per week has been shown to improve cholesterol levels.
However, they are high in calories due to their high fat content, so it is important to be aware of the proper portion size to avoid weight gain. One standard serving is about ¼ cup, or 2 tablespoons for nut butters. Despite being high in calories, they are a great food to incorporate in a weight loss plan since they are rich in protein and fibre, and may help improve blood sugar levels.
They are also a good source of vitamin E, magnesium, and antioxidants, which are beneficial for overall health. Choose a variety of nuts and seeds without added salt, sugars, or oils for maximum health benefits.
Click Here, to meet our Toronto registered dietitians and Toronto nutritionists!
References:
There are various lifestyle factors that can contribute to the success of a weight loss plan. This week, Mint Nutrition Clinic discusses the relationship between sleep and weight. Read what our nutritionists and registered dietitians (registered dietitian nutritionists) think about this topic below.
Health Canada recommends adults get 7-9 hours of sleep each night. However, statistics show that most of us are not well-rested. How can this slow weight loss?
The main concern of sleep deprivation has to do with the regulation of hormones in our bodies. It causes an increase in ghrelin, the hormone that increases appetite, and a decrease in leptin (released from fat cells), which helps us feel satisfied after eating. Both of these changes encourage us to eat more calories, which can potentially impact our weight loss goals.
Lack of sleep can also decrease energy levels, leading to less physical activity or decreased motivation to prepare home-cooked meals. Mental fatigue can further impact our ability to make healthy dietary decisions.
At our clinic, we recommend various strategies for getting a good night’s sleep as part of an effective weight loss plan. This includes:
Click Here to meet our Toronto nutritionists and Toronto registered dietitians today!
References
Health Canada. (2019). Are Canadian adults getting enough sleep? Retrieved from the Government of Canada website: https://www.canada.ca/en/public-health/services/publications/healthy-living/canadian-adults-getting-enough-sleep-infographic.html
Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS medicine, 1(3), e62. doi:10.1371/journal.pmed.0010062
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Many nutritionists and registered dietitians talk about artificial sweeteners and their health implications, this week we are targeting this topic. Also, many meal plans and diet-plans talk about this topic as well; therefore, clarifying artificial sweeteners for our clients is also an important job for our nutritionists and registered dietitians (at Mint Nutrition Clinic).
Are Artificial Sweeteners Healthy?
Artificial sweeteners have become a popular way to sweeten food without the extra calories. They have become a part of many weight loss diets and diabetes related diets. There are many types of artificial sweeteners and below is a general breakdown/information guide about these substances.
What are Artificial Sweeteners?
Despite tasting significantly sweeter than sugar, artificial sweeteners have little to no calories and carbohydrates. Common types include aspartame and sucralose. All sweeteners on the market are tested and well-regulated by Health Canada to ensure they are safe for consumption. However, the long-term health effects continue to be studied.
Benefits
The main benefit of artificial sweeteners is that they have minimal calories, so they can be a good option for those with a sweet tooth who are trying to lose weight. They are often recommended as sugar substitutes for people with diabetes because they do not raise short-term blood sugar levels since they are metabolized differently than sugar. They are also better for dental health, causing less cavities and tooth decay.
Potential Risks
Although many studies have found that replacing sugar with artificial sweeteners can result in weight loss, recent research has shown that they may actually cause long-term weight gain. This may be due to an increase in appetite caused by their sweet taste. It tricks our bodies into thinking we are eating sugar, but since there are few calories, we crave more food to compensate for this lack of fuel. They may also change our taste preference for very sweet foods. Sweeteners may disrupt healthy bacteria in the gut (called the microbiome), which can promote obesity, diabetes, and other long-term health issues. Those with IBS may want to limit sugar alcohols, such as sorbitol and xylitol, since they can cause gas, bloating, and diarrhea.
Bottom Line
More research is needed, but replacing sugar with artificial sweeteners may not be an effective strategy for long-term weight loss. Although they are safe to consume in Canada, there may be other health effects that should be considered. It is best to have sugar and artificial sweeteners in moderation. Instead, sweeten foods with cinnamon, vanilla extract, or fruits.
Click Here to meet our Toronto nutritionists or Toronto Registered dietitians today!
References:
Dietitians of Canada. 2017. PEN® Trending Topic – Nonnutritive Sweeteners, Body Weight and Cardiometabolic Health - Inconclusive Results. Retrieved from https://www.dietitians.ca/Member/Resources-from-A-Z/Practice-based-Evidence-in-Nutrition--PEN-/Trending-Topic-Nonnutritive-Sweeteners,-Body-Weigh.aspx
Suez, J., Korem, T., Zilberman-Schapira, G., Segal, E., & Elinav, E. (2015) Non-caloric artificial sweeteners and the microbiome: findings and challenges. Gut Microbes, 6(2), 149-155. doi: 10.1080/19490976.2015.1017700
Mattes, R.D. & Popkin, B.M. (2009). Nonnutritive sweetener consumption in humans: effects on appetite and food intake and their putative mechanisms, The American Journal of Clinical Nutrition, 89(1), 1–14. https://doi.org/10.3945/ajcn.2008.26792
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Intermittent fasting has gained popularity in recent years for its potential health benefits. The common types are alternate-day fasting, monthly fasting, time-restricted eating, and reduced calories for two days of the week. This week, Mint Nutrition Clinic is focusing on intermittent fasting as a weight loss tool, and our registered dietitians and nutritionists mention many truths and myths about this topic.
The Truths and Myths
Studies have found that intermittent fasting may cause improvements in insulin sensitivity, blood pressure and triglycerides (cholesterol levels), and may decrease body fat and reduce inflammation. However, although it has been shown to be an effective weight loss strategy, research has proven that it is as equally effective as a regular calorie-reduced diet. For some, fasting is more satisfying than a daily calorie restriction, and it can be easily incorporated into a weekly routine.
It is important to note that despite the many potential benefits, there are some limitations with the current studies that could have influenced these findings, including high drop-out rates. This suggests that it may be difficult to stick to this diet for the long-term. Other things to consider are potential negative effects of fasting, such as low energy, hunger, and interrupting the social aspect of eating. Also, this diet is not recommended for those with diabetes who are taking insulin or anyone with a history of an eating disorder.
If intermittent fasting seems suitable for you, work with our nutritionist or registered dietitian for an individualized plan.
Click Here to meet our Registered Dietitians and Nutritionists (in Toronto, Yonge and Eglinton)!
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Health Benefits of Weight Loss
When an individual loses weight, there are many benefits that this weight loss provides for them. For instance, usually the weight loss lowers their blood pressure and makes it easier for their heart to pump blood. Also, each weight-bearing joint benefits from this new weight loss as well (less weight on the joints, decreases the risk of joint problems in the future).
Also, losing weight has been associated with a decreased risk of developing diabetes and certain cancers. Additionally, weight loss benefits self-esteem and daily exercise or physical activity reduces the risk of developing depression and other mental health problems. Therefore, regular physical activity and weight loss is a healthy lifestyle change that many individuals can benefit from.
Registered dietitians and nutritionists can help individuals who want to lose weight by making a meal plan for them and teaching the basics of nutrition and calorie counting. Having the support of a weight loss professional, can help when an individual wants to maintain their weight loss results and change their daily lifestyle habits.
Click Here to meet our Toronto registered dietitians and nutritionists.
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What is Gluten?
Gluten is an overall term for a group of proteins that are found in many grains (such as, wheat, rye, barley, etc). These proteins combine with flour to improve the texture and mouth feel of breads and dough. They also give dough its elasticity and chewiness properties.
What is Celiac Disease?
This is a disease where the individual cannot eat gluten rich foods, because they cause GI problems and severe discomfort and pain. This is an autoimmune disease and it is relatively rare in the population.
Individuals suffering from celiac disease cannot consume gluten and need to be on a very strict diet for the rest of their life. This is where our registered dietitians and nutritionists can help with the diet planning and meal prep.
What is Gluten Intolerance?
This is a less severe reaction to the gluten and individuals usually can eat some gluten, but not too much. If the individual feels better after reducing their intake of gluten, then they may have an intolerance; therefore, diets low in gluten are recommended by our registered dietitians and nutritionists. It is important to remember that most people can handle gluten and are fine when consuming it.
Click Here to meet our team and start your nutrition sessions today!
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What is the difference?
There are many nutritionists in Ontario; however, a registered dietitian is a regulated professional in Canada, and only an individual with this specific license can be titled a registered dietitian. Therefore, their advice is thought to be more accurate and safe. Also, their treatment plans follow recommendations by dietitians of Canada, while being focused on high-quality research and evidence. This is one of the main reasons that makes their service more expensive for the client.
Therefore, seeing a registered dietitian is recommended more often than a nutritionist in Ontario. They are regulated professionals with a specific license. They are also more likely going to follow an evidence based approach, reducing the overall risk for the client. They also have the power to provide meal plans and diet plans, while being able to tailor treatment plans to meet the needs of various clients who suffer from certain diseases (such as diabetes, IBS, heart disease, GERD, etc).
Click Here to meet our registered dietitian!
]]>Mindful Eating
There are many benefits associated with mindful eating and being present and aware during meals and snack times. This tool can help individuals reduce their stress eating and binge eating episodes. It can also reduce overindulgence of cravings and "treat" foods.
Mindful eating is about being aware of actual hunger cues, rather than eating when one is bored or feeling an emotion (such as sadness or stress). At our clinic, we teach our clients about learning the real hunger cues and differentiating this feeling from other food related cues. Mindful eating is about slowing down ones's eating and thinking of the the reasons that have led to each meal and snack. This way of eating can improve overall weight loss results and binge eating episodes. Also, removing distractions during meal/snack times is helpful. The ultimate point of this tool is to become aware of the reasons that have led us to eating a specific food, and the more that we are aware of our reasons and cues of hunger, the more likely we will be in eating the right amount/type of food.
Click Here to meet our Nutritionist and learn more about mindful eating!
]]>How Healthy Is Dark Chocolate?
At our nutrition clinic, we recommend that our clients enjoy chocolate, if that is what they are craving. However, we teach them how to incorporate this treat into their normal, well balanced diet plan and/or meal plan.
The most important recommendation regarding chocolate that we teach our clients, is to purchase chocolate that does not include palm oil and/or vegetable oil in the ingredients list.
Secondly, we recommend high quality dark chocolate with lots of antioxidants. It is important to have 100-200 calories only, at one time. We also recommend drinking a large coffee or tea with the chocolate, to ensure satiety and to reduce the likelihood of overeating of the chocolate. Therefore, follow these steps, in order to enjoy chocolate in a healthier manner.
Click Here to meet our nutritionist and try our diet plan today!
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Are Eggs Healthy?
Nutrition science is still evolving and enhancing the level of knowledge about proper nutrition and healthy habits; however, it is still difficult to say for certain that any one food is detrimental to health. In general, at our clinic we consider eggs to b an "animal product"; therefore, we recommend enjoying these foods less often than vegetarian products. We recommend eating eggs 2-3 times a week, as a part of a healthy diet that moderately contains animal products.
Additionally, eggs are a great source of vitamins and minerals, while also containing the complete set of amino acids (protein), that your body needs to survive. Therefore, they are a much better option than deli meats, and other processed meats. Eggs are still an animal product and they have higher levels of cholesterol; therefore, consuming them moderately is recommended. In general, animal products have more saturated fats and increase inflammation in the body; therefore, these are two major reasons for recommending eggs as a "sometimes" food.
Click Here to meet our Toronto nutritionist and start your weight loss plan today!
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Weight Loss By Exercising More
Many individuals lose weight by exercising more or starting a new workout routine. In general, doing any physical activity for 10 minutes is a great start and this amount usually burns about 100 calories. Good examples are running, swimming, up hill walking, etc.
Research shows, without eating healthy, exercising and losing weight can become difficult. This is because exercise doesn't burn that many calories, and usually individuals overeat after their workout (replacing all the lost calories). Also, people tend to become less active throughout the day, after a heavy exercise session.
Therefore, doing 1 hour of exercise daily has been shown to reduce your risk of developing diabetes, heart disease, and cancer. Also, it can be a great way to enhance your weight loss results. However, meeting a professional nutritionist and following a healthy meal plan, can really help the weight loss results become faster and more long lasting.
Click Here to meet our Toronto nutritionist and start your diet plan today.
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The Differences Between a Registered Dietitian and a Nutritionist
The major difference is that, registered dietitian is a coveted title in Ontario, and only practitioners who have the right accreditation can call themselves that term. All other nutrition practitioners who are educated through a holistic college or university program are called a nutritionist in Ontario.
Also, registered dietitians work more in a hospital setting and deal with medical issues (such as tube feeding and disease management), rather than weight loss plans and exercise regiments.
Nutritionists are more likely to work for individuals outside the hospital setting and are more focused on bettering one's eating and creating a healthy lifestyle change for the their clients, rather than disease management.
At Mint Nutrition Clinic, we like to emphasize the differences between these two nutrition practitioners and help our clients the best way that we can.
Click Here to meet our Toronto nutritionist.
]]>Low Fat diets: Are They Healthy?
Eating a low fat diet can be a great weight loss tool for some and not others. This can be due to the fact that we are different in how we respond to various diets and meal plans.
In general, we recommend eating 15-20 % of your daily calories in fat. Usually eating less than this may increase your risk of developing a vitamin deficiency. This is because, certain vitamins need fat to be present in order for them to be absorbed in the body. Overall, eating low amounts of fat may not be the healthiest option because the human body needs fatty acids as a part of a balanced diet.
Also, fat increases our satiety and can help weight loss results. However, its important to choose fat sources that are plant based and mostly consisting of unsaturated fatty acids. For instance, olive oil, canola oil, avocado oil, and flax-seed oil are great choices for fat consumption. 2-3 tbsp a day is a great amount to aim for.
Click Here to meet our Toronto nutritionist and start your weight loss plan today!
]]>Intermittent Fasting
Intermittent fasting is an effective tool for weight loss and appetite management. The most popular method of fasting is done once a month. This helps the appetite hormones stabilize, allowing the satiety hormones to become more active.
Also, intermittent fasting can potentially reduce insulin levels and help with weight loss results. This is because, when a fast is taking place, the body encourages the person to go out and hunt for food (therefore, increasing their growth hormone and energy levels).
Additionally, fasting has been shown to reduce one's risk of developing obesity and diabetes. When done correctly, with the help of a nutritionist, this can be a great weight loss tool.
Click Here to meet our Toronto nutritionist and begin your fasting routine.
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Alcohol and Weight Loss: The Facts
Alcohol has 7 calories per gram, and it can contribute to some weight gain. In general, there are about 100 calories in 1/2 cup of wine and 100 calories in 50 ml of various 40% spirits. Beer and cider have a bit more calories (about 200 for every 350 ml).
In general, it is recommended that 6 unites of alcohol per week is considered moderate drinking. That can be 6 beers, or 6 50 ml shots, or 6 half cups of wine per week.
An important fact about drinking alcohol and gaining weight is realizing that the eating behaviors before and after the drinking session, heavily impact the amount of actual weight gain. For instance, many individuals eat high calorie snacks with their alcohol and add a lot of sugar to their drinks. This increases the carbohydrate and fat content of the drinking session, and it can contribute to the weight gain that is seen while drinking and socializing.
Also, many individuals eat high fatty and caloric foods after the drinking session. This also contributes to the notorious weight gain. Aim for 6 or less, units of alcohol per week, while avoiding too many additives and caloric dense foods. Drinking water while drinking is also very helpful (to stop the dehydration and water retention problems).
Click Here to meet our Toronto nutritionist and start your weight loss plan with our clinic today!
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