Stress Eating Solutions

woman with a stack of baked goods with the words what can you do to avoid the quarantine15 and stress eating
Stress Eating?

What to Do About the Quarantine15

Let’s start with something positive: When you’re staying at home all the time, you have more time to devote to cooking healthy food for yourself. At least, that’s the hope that many of us started out with 10+ weeks ago. However, there’s a reason why terms like “quarantine 15” and “isolation constipation” are trending on social media.

It turns out that eating healthily and avoiding overindulgence during a pandemic isn’t always easy, even if we have the best intentions. Read on to learn why and what you should do about it.

Emotions And Food Choices

The biggest challenge is that we’re all only human. It’s perfectly normal to be feeling a wide range of emotions right now. These may range from hope to boredom, uncertainty to terror, and even contentment. Sometimes all this is going on within the same hour! All of these are perfectly normal reactions to a very different situation from what most of us are used to.

Many people turn to food when they’re stressed. Whereas others can’t seem to stomach a bite when upset. I have always wished I was one of the latter, but sadly, have always fallen into the former category. Food helps me feel better.

The Role Of Cortisol In Stress Eating

On the surface, it may seem that your motivation to dive into a plate of freshly baked cookies is that they are one of life’s few remaining pleasures. And that is partially true. But there are also innate physiological reasons why we reach for sweets and carbs when we’re stressed. When your body senses that it’s under attack, it releases more of the stress hormone cortisol. And cortisol has been tied to an increase in appetite. Some studies have found that the blood sugar cycle (aka sugar high and crash) created when we turn to carbs and sugar is actually addictive. It is also a difficult roller coaster to get off of. When your blood sugar crashes, it stimulates cravings for carbs and sugar that can be next to impossible to overcome.

Sweet Seduction

On top of that, many people are turning to baking, both to avoid going to the grocery store and to stay busy. This is inducing some unusual shortages at the grocery store (besides toilet paper), including flour and yeast. Scarcity then increases the urge to obtain these things.

And if you’ve recently drooled over a photo of a friend’s perfect loaf of freshly baked bread you know that the visual appeal of social media may also play a role.

Limited Produce

In addition, having to limit our trips to the store leads to an abundance of non-perishable foods like flour and pasta in the cupboard, in contrast with a shortage of fresh produce in the fridge.

7 Tips To Avoid The “Quarantine Fifteen”

What’s a socially distancing person supposed to eat in order to stay healthy or even lose weight? The most important thing right now is that you take it easy on yourself. Being overly self-critical escalates the cycle of stress and overeating. Always keep in mind that we’re living through unprecedented developments. There is no “right” or “wrong” way to deal with our current situation.

1 – Practice Mindfulness

There is some fascinating research that has shown that developing a mindfulness practice through yoga or meditation leads to wiser food choices. One particular study found that a meditation practice reduced the desire for animal foods and increased the desire for a plant-based diet in the study participants.

With their positive effects on overall health and emotional well-being, there has never been a better time to take up yoga or meditation. I know I’ve been spending a great deal of time with my yoga mat lately. It definitely helps me feel more relaxed, less stressed, stronger and healthier.

Yoga and meditation can certainly improve your mental health, but one other unanticipated result could be healthier food choices.

2 – Be Aware Of Why You Are Eating

It’s also useful to examine the causes behind any snacking. Do you walk through the kitchen every time you’re bored or lonely? Eat chips during your Netflix binge nights? Watching TV while eating is a perfect way to over-consume unhealthy food.

If your reason for eating is anything other than hunger, then try having a glass or two of water instead.

3 – Be Careful What You Buy

Of course, you can’t eat food that isn’t in your home. Being more mindful of what you put in your cart in the store or order online is also important. If you’re finding it difficult to stay stocked up on fresh produce, investigate produce delivery services in your area or stock up on frozen fruit and veggies instead. They are equally, if not more, nutrient-dense and they are quick and convenient.

4 – Develop Soul-Nurturing Activities

Immersing yourself in activities that give you a sense of satisfaction helps to replace feelings of boredom and want that lead to overeating. Consider some rewarding pastimes such as fixing things in your home that have been on your to-do list, de-cluttering your cupboards or closets, handicrafts like sewing, knitting, or crocheting, teaching your dog a new trick, learning a musical instrument or even building a raised planter to grow a unique mix of salad greens in the smallest of sunny spots. We’ve started our tomato plants, cantaloupe, cucumber, lettuce, and basil indoors under a grow light a few weeks ago. They’re ready to be transplanted into our brand-new raised planter that my partner built.

Checking things off of your to-do list gives your brain a hit of the reward neurotransmitter dopamine. Feed the need for dopamine with self-pride and accomplishment instead of cookies.

5 – Alternative Produce Sources

Local organic farms are a good place to source regular produce box deliveries. If those are not available look into new fruit and vegetable services that many local restaurants are running as a way to stay afloat. If you are creative about getting fresh food from different sources, you can improve your odds of having a healthy choice when you are reaching for a snack.

6 – Plan For Nutrition

Becoming more conscious of your choices when you’re shopping will also help you make better food choices. Look for easy ways to slip in some more nutrient-dense foods, such as:

  • Buy some leafy greens to add to smoothies
  • Get some alternatives to pasta such as zoodles (noodles made from zucchini)
  • Roast some root vegetables and keep them on hand (these tasty veggies have the advantage of a long shelf life)
  • Try fermentation instead of baking (kimchi and kombucha are much better for your digestion than bread!)
  • Swap regular flour for almond flour. This cuts the carbs and increases the protein and healthy fat in your baking.

If you’d like to continue baking, that’s great! Just keep in mind that you can find many gluten-free or health-oriented recipes online. You might discover some new favourites. Consider joining our Gluten-free Recipe Swap on June 8 at 7 p.m. You can register here.

Keeping specific healthy meals and snacks in mind as you shop can help you ignore the less nutritious choices.

7 – Focus On The Health Attributes of Your Food

Knowing the physiological needs that your food is meeting is another angle that will help you make healthier choices:

Foods That Nourish Your Digestive Tract

Avoid “isolation constipation” by ensuring that you’re getting enough fibre in your diet. This is a great time to try new recipes with beans, for example. Beans happen to also be cheap and easy to store. Bean flour makes a healthier flour substitute too because of its high fibre content. Here are some good recipes to start with!

Foods That Support A Healthy Immune System

Nutrients such as vitamin A, C, and zinc support a healthy immune system. Good sources of beta carotene to build vitamin A include orange and yellow fruits and veggies as well as dark green leafy vegetables. Vitamin C-rich foods include citrus fruit, kiwi, berries, peppers and melons. Foods that are rich in zinc include most seeds and nuts, beef, egg yolks and shellfish.

And of course, while we’re talking about immune supportive vitamins, remember to catch a few rays of sunshine every day to top up your vitamin D. You need skin exposure at the sun’s peak times to get your daily dose, that’s why most of us supplement with this essential vitamin.

Aside from your diet, how are you holding up? Stress eating may be a sign that you need some help with your mental health. It’s important to check in with others to maintain your psychological well-being.

If you would like to talk about additional ways to stay healthy while in quarantine, give the office a call at 416.481.0222 or book a virtual visit online at https://forcesofnature.janeapp.com. You can do a virtual appointment with one of our naturopathic doctors, our chiropractor, dietitian, or psychotherapist.

By Dr. Pamela Frank, BSc (Hons), Naturopathic Doctor

Resources

Curbing weight gain from emotional eating: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137864/

Why we overeat when we’re stressed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/

Yoga and mindful eating: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932774/

8 Easy Ways to Up Your Energy

man who has low energy

Top Tips to Increase Your Energy

You know you’re having a great day when you feel good and you can easily accomplish the tasks at hand.

Do you bounce out of bed in the morning?  Sing in the shower? Do you need that extra cup of joe at 3 pm? Do you have the energy to play games with the kids after dinner?

Now, how often do you feel like that? More importantly, do you remember the last time you felt that way? It’s normal to have periods where life is so busy that our energy has to be directed to specific tasks, where we might feel overtaxed.  If you’ve been feeling lackluster for a long period of time and can’t seem to get out of that funk, it’s time to address your energy levels more proactively. Try exploring these tried and true tips for preserving and boosting your energy levels.

Breathe for Energy

While it is a common reaction to stress, shallow breathing prevents the body from receiving enough oxygen and that quickly depletes your body of energy. You may not even notice that your breathing has become quick or shallow until you’re already anxious and exhausted. The trick is to be mindful about your breathing every day so that you can recognize and respond appropriately when you need to.

One powerful and simple breathing technique we recommend is:

Sit down with both feet on the floor. Close your eyes, and press the tip of your tongue against the ridge behind your upper teeth. Exhale completely through your mouth, making a soft sighing sound. Inhale slowly and deeply through your nose for a count of four. Hold your breath for a count of seven, and then exhale through your mouth for a count of eight.  Repeat for a total of four breaths. If you’re having trouble sleeping this breathing technique can also help you relax and fall asleep.

Short High-Intensity Exercise

Ideally, about a half hour of exercise, three times a week can help you increase your energy and motivation. The best kind of activity for revving up your energy is short bursts of high-intensity movement. You could take a HIIT class that focuses on interspersing bursts of cardio and strength training, do some jumping jacks beside your desk or you decide to get outside on your lunch break for a brisk walk, swinging your arms and moving vigorously. Bursts of exertion will help you rev up your engine and keep you going for the rest of the day. Extra points if these activities happen outside. You get additional energy boosting effects from being in nature and getting healthy doses of sunshine!  Exercise increases blood flow which will deliver more oxygen and nutrients to your body and your brain cells, giving you more energy.

Stay Hydrated

Your body is about 60% water so if you’re dehydrated your body won’t be able to function as well as it should. Headaches, lethargy, dry mouth, irritability, these are all signs that you need to hydrate. When your body is hydrated, your blood can more easily carry oxygen and nutrients to where they need to be and that results in an energy boost.

Increase Your B12

B-vitamins are also known as the “happy” and “energy” vitamins for their ability to convert dietary nutrients into chemicals that the body can use for energy. While your body needs a few different varieties of B vitamins, one that is especially tied to good energy is vitamin B12. Exhaustion, pallor, anemia, feeling low and tired can all be indicators of low levels of vitamin B12. B12 is primarily found in animal-based foods like meat, dairy, and eggs, but is also available in much smaller amounts in plant foods like mushrooms.  Be sure that you’re eating a diet rich in a wide variety of B12-rich foods! For those with severe B12 deficiency, vitamin B12 supplements are vital because if left uncorrected, vitamin B12 deficiency can cause permanent nerve damage.

Increase Blood Oxygen

Bet you didn’t realize that all of the previous four suggestions have one thing in common! They all positively affect your energy by pumping more oxygen into your body. Well-oxygenated blood feeds your body better, helps us think more clearly, and can greatly diminish fatigue and exhaustion. Want another way to help your body get the oxygen it needs? Add fresh plants to your home and office. Plants feed off of the carbon dioxide we exhale and replace it with fresh oxygen in the air. So, while you’re taking time to smell the flowers, take some time to sniff the plants as well. You just might find you’re breathing easier and feeling more lively too!

Consume More CoQ10

Coenzyme Q10 is a substance found in many foods, also known as ubiquinone, because it’s ubiquitous (found everywhere).  CoQ10 helps the energy-producing organelles called mitochondria in each of your cells to work normally. As we age, our mitochondria diminish in number and can be damaged by environmental pollutants.  Foods that are particularly rich in CoQ10 include organ meats like heart, liver and kidneys, as well as beef, sardines, and mackerel.

Avoid Common Food Sensitivities

If you’re waking up feeling exhausted every morning, despite getting at least 7-8 hours of solid sleep, it may be that your immune system is busy fighting your lunch or dinner from the day before.  Food sensitivities can be exhausting because your immune system is doing battle with food, just like it would be battling a virus or bacteria.  An elimination diet of some common food sensitivities like dairy and gluten may be warranted, especially if you are also suffering from digestive problems.

Identify Allergies

Sometimes the only symptom people have of a seasonal or environmental allergy is fatigue.  If other causes of fatigue have been ruled out and your tiredness happens to coincide with peak pollen seasons like spring and late summer, it may be a sign of seasonal allergies.

Serious Causes of Fatigue

There are a number of disease states that can present as low energy or fatigue.  Iron deficiency anemia, hypothyroidism, multiple sclerosis, lupus, Lyme disease and even cancer can exhibit fatigue as a symptom.  If you are concerned, please see your doctor for appropriate testing and diagnosis of the cause of your fatigue.

Bonus Tip:

Ask your doctor to check your thyroid, iron and vitamin B12 levels through blood tests to rule out these common causes of fatigue.

Maintaining healthy energy levels can be challenging when you are faced with the stresses of everyday life, but these tips can help you rev up your engine and keep you humming a happy tune all day long. If you still find that your energy levels seem lower than usual, or you are having difficulty sustaining your energy levels over time, you may need a closer look at what is going on and we are here to help. Book an appointment to visit our clinic and let’s help you get back to your energetic self. Call us at 416-481-0222 or email Info@ForcesofNature.ca. 

The Team at Forces of Nature Wellness Clinic

Chiropractic ~ Naturopathic ~ Osteopath ~ Massage Therapy ~ Registered Dietitian ~ Acupuncturist ~ Psychotherapist

References

Hernández-Camacho JD, Bernier M, López-Lluch G, Navas P. Coenzyme Q10 Supplementation in Aging and Disease. Front Physiol. 2018 Feb 5;9:44. doi: 10.3389/fphys.2018.00044. eCollection 2018.

Gluten Free

picture saying get tested for gluten sensitivity for gluten free diets

The Goods on Gluten-Free – Should You Try It?

One of the most talked about nutrition topics of the past couple of years has been whether or not gluten should have a place – or be forbidden – in our diets. Until recently, even the word ‘gluten’ would have been used almost exclusively in culinary, confectionary, and severe allergy professions alone. But, due to the recent increase in our understanding of gluten, its properties and health effects, the idea of going gluten-free has gained major popularity.  As an understandable result, this has left many people wondering whether or not gluten-free is the way to go in their own lives.

If you’ve been curious about going gluten-free, or if you’ve already experimented with gluten-free living, it’s important to have a good understanding of the basics so you can make informed decisions about the nutrition you and your family access.

What is gluten anyway?

Gluten is the name of a family of proteins found in wheat and wheat-related grains. Gluten itself is what enables foods made of grain flour ingredients to hold their shape. They act almost like ‘glue’ to give these foods texture and hold it together. It can be found in many foods, even where you might not expect it.

There are six big grains that are known as ‘glutinous grains.’ These include:

  1. Wheat (including wheat berries, durum, emmer, semolina, farina, farro, graham, and einkorn)
  2. Barley
  3. Rye
  4. Spelt
  5. Kamut
  6. Triticale

Things like bread and crackers, pastries, pasta, cereals, beer, soups and sauces (which could contain grains or flours as thickeners), brewer’s yeast, and food colouring are some foods and beverages that contain these grains and therefore naturally contain gluten.  Sometimes, gluten is also used in other foods to act as a binding agent to give texture and structure to other products.

Are most people allergic to gluten?

You may have heard that most people cannot tolerate gluten, or that grains today are different than the grains our ancestors used to eat. However, many studies have shown that in fact, grains and gluten are well-tolerated by the majority of people. That being said, there are three key groups of people who greatly benefit from removing gluten from their diets.

Celiac Disease Sufferers

Celiac disease, suffered by 1% of people, is a condition of the immune system in which eating gluten triggers an intestine-damaging response. Symptoms of celiac disease are serious and uncomfortable and include abdominal pain, skin rashes, headaches, diarrhea, vomiting, and even unexplained weight loss. In cases of celiac disease, it’s imperative for the individual to remove all sources of gluten from their diets.  Also, people with Celiac disease should remove gluten in the form of personal care items.  Some unlikely sources of gluten can include lipsticks and balms, body and hand creams, and cosmetics which could introduce trace amounts of gluten that would trigger a reaction.

Non-Celiac Gluten Sensitivity or Gluten Intolerance

While celiac disease is rare, the percent of people who suffer from non-celiac gluten sensitivity is unknown and triggers similar symptoms.  The most reliable method to assess for non-celiac gluten sensitivity or intolerance is through blood testing for IgG antibodies to gluten.

Those with Other Gut Disorders

There’s still a third group of people who also benefit from removing gluten – those who suffer from other gut-related illnesses such as IBS (irritable bowel syndrome), Crohn’s disease, and ulcerative colitis and who require a FODMAP diet. FODMAPs are a group of small carbohydrate molecules found in all kinds of foods. While they are extremely common, they may be poorly absorbed in the small intestine of some people with already compromised digestive functions. Taking out glutinous foods is a key way to relieve one of the strains on a weakened digestive system because it naturally removes the FODMAPs that cause them to begin with.

Symptoms of Gluten Intolerance or Sensitivity

If you experience any of the following symptoms, particularly after eating something that contains gluten, you may have a gluten intolerance:

  1. Bloating
  2. Gassiness
  3. Burping/belching
  4. Constipation
  5. Diarrhea
  6. Nausea
  7. Heartburn or Acid Reflux
  8. Fatigue
  9. Headache
  10. Inflammatory Bowel Disease (Colitis, Crohn’s)
  11. Autoimmune disorders
  12. Recurring infections

What do I need to know to go gluten-free?

Whole grains do contain a number of important nutrients, such as fiber, iron, calcium, magnesium, zinc, folate, niacin, riboflavin, vitamin B12, and vitamin D, and some protein. So when deciding to remove gluten-containing whole grains from your diet, be sure create a robust diet that can replace these, and/or take supplements to ensure that you don’t develop a deficiency.

Know too, that many gluten-free substitutes like cookies, brownies, and bread usually contain higher levels of fats, sugar, and salt than their conventional counterparts. If you crave the comfort of baked goods or cereals, we recommend creating your own gluten-free versions at home with almond flour or coconut flour for the healthiest alternative.

Also, if you intend to be tested at some point for gluten allergy or sensitivity, you need to be currently eating gluten to be accurately tested.  If you go gluten-free and feel fantastic, you may be reluctant to go back to eating gluten in order to get tested properly.

Foods that Contain Gluten

Aside from foods made from rye, wheat, spelt, kamut, barley and triticale, there are a number of other foods where you may unintentionally encounter gluten.  Watch out for soy sauce, imitation crab meat, soups, stews, sauces, sushi, Chinese food, breaded foods, bread, cookies, cakes, muffins, crackers, buns, crusts, pancakes, ice cream (think cookie dough!), desserts and many other flour containing products.  If you are serious about being gluten-free, you really have to read labels or prepare your own food.

Going gluten-free will take time, patience, and practice – we know, because we’ve helped dozens of families do it with success! Sometimes you don’t even realize how much gluten is affecting your system until you eliminate it. Check our Facebook page where we feature monthly gluten free recipes and you’ll find a few tried and true favourites to get you going.  There are also lots of gluten-free recipes on our website here.

If you suffer from symptoms such as constant stomach pain, headaches, bowel issues or other symptoms that could be related to gluten sensitivity, please book an appointment so we can properly test you for celiac disease. We want to make sure you’re living your healthiest life possible! If not, but you’d still like to explore the health benefits of removing gluten, we’d love to help you make a plan to get your health back on track by managing your gut health.

For more advice on going gluten-free, optimizing your diet or checking for food sensitivities like gluten, see one of our naturopathic doctors.   Book an appointment here or call us at 416-481-0222.

To your good health,

The team at Forces of Nature Wellness Clinic

Prevent Back Pain While Snow Shoveling

avoid back pain with snow shoveling

Prevent Back Pain While Snow Shoveling

Would you like to prevent back pain from snow shoveling?  Any time that we are using our bodies in a repetitive way, we are stressing the muscles and tearing muscle fibres.  That is why after a snow shoveling session we may feel stiff and achy all over.  So it is important to know that before we do something as mundane as shoveling the sidewalk, like any workout, we need to warm up and loosen our muscles.  For example, try going for a walk around the block first.  Dynamic stretching is also great for loosening up the muscles.  A dynamic stretch is one in which you move through the stretch but do not hold it for any longer than a few seconds; dynamic stretches are moving stretches.

Snow shoveling stretches

snow shoveling stretcheschiropractor recommended snow shoveling stretches

11 Tips from Your Chiropractor to Prevent Back Pain when Shoveling Snow

  1. Choose a shovel that is suitable to your height.  You do not want to be working with a shovel that is going to cause you to stand in
    a stooped posture.
  2. The lighter the shovel the better too.
  3. Use a shovel with a bent shaft.
  4. Stand with your feet hip distance apart and with one foot slightly behind the other.
  5. Keep your knees slightly bent, do not hyper-extend them or lock them out, this puts added stress through the knee joint.
  6. Always try pushing the snow to the side, don’t throw it.
  7. When it comes time to picking up the snow, keep the load as close to your body as possible and avoid bending at the waist and twisting motions.
  8. Before you try lifting a load, you should try testing the weight of that load. Remember wet snow is much heavier.
  9. After you have finished shoveling you should participate in some static stretches.  Repeat the dynamic ones, but hold the stretch for a minimum of
    20-30 seconds.
  10. Rehydrate yourself! Drink plenty of water after a good bout of shoveling.
  11. If you didn’t prevent back pain from snow shoveling, ice the sore areas down afterwards.  Icing reduces any inflammation that may have occurred.  Ice should never be applied directly to the skin, make sure that it is always wrapped in something like a clean towel.  Use the 10-10 rule for icing: place the ice on the sore area for 10 minutes, and then remove the ice for 10 minutes, repeat 3 times.  Let the area be for about an hour, and if it is still sore ice again.

Snow Shoveling References:

McGorry RW, Dempsey PG, Leamon TB. The effect of technique and shaft configuration in snow shoveling on physiologic, kinematic, kinetic and productivity variables. Appl Ergon. 2003 May;34(3):225-31.

Lewinson RT, Rouhi G, Robertson DG. Influence of snow shovel shaft configuration on lumbosacral biomechanics during a load-lifting task. Appl Ergon. 2014 Mar;45(2):234-8. doi: 10.1016/j.apergo.2013.04.004.

By Chiropractor Dr. Kim Macanuel, Chiropractor at Forces of Nature Wellness Clinic.