Sometimes you have to be your own parent

Adulthood comes with multiple responsibilities. As kids we thought that grown-ups had it all. They could stay up as late as they wanted to and eat ice cream for breakfast. I'll admit I've done both, but neither were as satisfying as I hoped. The ice cream upset my stomach and left me feeling more hungry for actual real food. Staying up super late just left me more tired and grumpy in the morning.

In this way, being an adult, you have the freedom to take care of yourself how you want to. Your extra responsibility is the one you have over your own health and well-being.

Why is it that when it comes to our kids, we're all set to lay down rules and routines - and with good reason! - but when it comes to our own selves and bodies, we slack off and give in to the fatigue, the sometimes laziness, and lack of discipline; or we just don't make the time.

We know what's good for us, like eating healthy, avoiding sugar, fast food, and junk food; and exercising. So how can we advocate a healthy lifestyle for those that we love, but it's so hard to discipline ourselves?

The idea of self-discipline is huge. This doesn't mean that you have to punish yourself for eating candy, but it does mean that your decisions are contributing to your health status.

Today I want to motivate you to take control over your health and your body. Be your own parent.

Start with physical activity. This is something a lot of us have issues with, typically because we're either too tired or we don't have the time. But think about that... exercise is something that is vital to our physical, mental, and emotional health but we're too tired or can't make time for it? That's like saying you're so busy that you can't eat - which isn't uncommon! So how can we get around this?

[Journal assignment]: It's time to re-prioritize. For a couple days, grab a note pad or journal and before you go to bed, document everything you accomplished or did that day. What does that look like? First of all, can you remember everything you did during the day? Second, how many tasks are you completing that are for other people? How many items do you accomplish that are just for you and your own self-care?

If you find that list is void of anything that improves your overall health, it's time to re-evaluate your days. Start with something simple: schedule in 20 minutes for you every day. If you want this to be a workout or activity, maybe you give yourself 20 minutes for the activity, and 5-10 mins before and after for any "set-up" and/or "clean-up."

I have lazy days just like everyone else. Days were I feel tired and I'm way too comfortable to move. But I also realize how much worse I'll feel if I do nothing: within 3-4 days of being sedentary, I'm a moody mess. And that's when I force myself to get out there. Make a plan: Visualize what you think you can manage doing (yoga, a run or walk, workout video, etc), then get dressed and prep your space.

I've had to kick my own ass to get out for a run, or stay in for a workout, and by the time I'm finished, I'm incredibly grateful. There's nothing quite like the feeling of finishing something that is physically tough or uncomfortable. Even if it's only 20 minutes of yoga. Hold a plank pose for 60 seconds and see how you feel.

Second, take your To-Do list (if you have one... if you don't, start making them) and add on at least one activity that is solely for you. It could be anything such as:

• Meditation (anywhere from 5-20 minutes). Use a audio clip or YouTube video for guided meditations and body scans. 
• Brisk walk or jog (20-60 minutes)
• Journalling or writing (5-30 minutes)
• Creative projects, knitting, and crafts, etc
• Play a musical instrument
• Yoga or Tai Chi (15-60 minutes)
• Aquafit or swimming
• Read a book (not the internet)
• Try a new recipe for something healthy
• Walk barefoot through the grass
• Go for a bike ride (rent one in the city if you don't have your own)
• Make a pot of tea and invite a few friends over (or even just one awesome friend or neighbour)
• Play a sport: it could be an organized game, or just playing keep-up with a volleyball or beachball. 
• Take a class in the community (in whatever interests you)

20-30 minutes out of 24 hours per day isn't a lot to ask of yourself. Now, granted, you may be a parent with a child glued to your hip, so maybe a half hour really feels like too long. This is where a great support system comes in handy. Use the time when your little one is napping to take care of you; or ask for help 1/2 an hour per day and have someone watch your little one for you. Or, you can do your activity with them. If they're super little, they can roll around on a yoga mat, lay under you while you're in downward dog. You can use them as a body weight for doing Bridge work (lay on the floor with knees bent and feet on the floor; Sit baby on your pelvis. Keeping your upper back and shoulders pinned down, lift and tuck your pelvis, holding onto baby. This is a great quad and glute toner, and baby will think you're playing :)

Most importantly, you're also being a great role model for health and self-care. Your kid(s) will grow up aware of a lifestyle that includes healthy aspects and activities. My mom used to do workout videos all the time when we were little including those by Jane Fonda and Cher. I grew up trying to wear her ankle weights, drawing butterflies on her elevation 2x4" block of wood, and jumping and dancing to cheesy 80's background music. Fast forward to today and I have her old videos now on DVD and still use them religiously. 

All of these principles can be related to multiple aspects of our health and well-being. Self-discipline includes maintaining a healthy diet for you. Keeping up with your physio exercises. Flossing daily. Drinking an adequate amount of water everyday. Reducing alcohol consumption. Reducing caffeine consumption...

... These are all things we know are good for us but we tend to slack off more than we should. Now it's time to take care of you.

My great Italian bread/pasta experiment

I've been gluten-free for about 8 years now. What that means in reality is that 99% of the time I eat only foods that are gluten-free, with about 1% of the time, having some sort of exposure to wheat-based grains. I don't mean that I have "cheat days" but I'll consume something at a restaurant that may not be completely wheat/gluten-free. Not breads, pastas, nor pastries... those have always been off-limits.

But that all changed when my husband and I decided to honeymoon in Italy. I knew that they used a different species of wheat in Europe, and had heard that those with gluten/wheat sensitivities often can tolerate bread and pasta way better there than in North America.

I was intrigued and excited to eat real bread and pasta for the first time in almost a decade. My goal was to eat and drink my way through Italy and see what happened. I was going to eat real baguette bread; I was going to enjoy a pastry at a cafe; Focaccia in a market. Hell, maybe even pizza!

So I did. I ate it all and for the most part I loved it all, but there were lessons that I learned with each meal:

First, not every restaurant or venue gets their flour from Italy. I made an incorrect assumption that our Mediterranean cruise would be serving local foods. I soon found out that even their beef came from Chicago (which induced a huge "WTF?!?" moment for me). Pasta, I learned, had to be labeled specifically as "durum wheat" pasta. But the breads and pizza still left me bloated, gassy... my insides were not happy even if my taste buds were.

Off the boat, food was much easier. I wasn't having reactions from independent/family run restaurants. Anything that was non-touristy seemed to be fantastic, and my gut agreed. I was able to eat focaccia in Venazza, pasta in Taormina and Genoa, and croissants in Florence with no issues. It was glorious. I was able to enjoy heavy starches that didn't feel so heavy.

I felt like I had an excuse to be indulgent; and perhaps I did. But that feeling wears out after a while. By the end of our 2-week vacation I was craving protein and vegetables. I was craving leafy salads and steamed broccoli drenched in olive oil. Not to mention that my waistline definitely widened being on a predominately carbohydrate-based diet.

They were gloriously happy-making meals for the time being, but it wasn't something that I would be able to continue. The body - my body - can only take so much. The challenge now is switching back. Getting my body back, reducing my carb and sugar cravings, and regulating my blood sugar.

The Aftermath of my Gluten Experiment

The last croissant I had was at the airport before we left Europe. It was everything I had hoped it would be, until I stopped to pay attention to my body. All of a sudden I felt anxious, my heart beating fast. What was going on? I realized it was my blood sugar. Having only had a croissant, my heart was racing and I felt like I needed a run. I knew this was a pattern I'd have to get out of. This spike in blood sugar was uncomfortable, but all too common.

Secondly, the residual carb cravings after having come back. I almost forgot how strong they could be! Telling me to go bake a batch of cookies, or eat more of that sunflower seed bread, or, how about a third serving of rice? It's so hard to battle that voice; even more so when you're feeling exhausted.

Thirdly, by the end of the two weeks, and more so in the two weeks upon our return, my skin broke out like crazy! Not just facial acne, but eczema!

What gets me through this part is knowing how good I can feel on a low-carb diet. My tastebuds and brain were spoiled in Italy. We deserve it! To enjoy the food of another country and culture is an experience not to be taken for granted, but for my own personal health, it's not a lifestyle I can thrive on long-term.

I'm so happy I took a chance (with the help of probiotics and digestive enzymes) eating Italian wheat products, but I'm even happier to be home so that I can stuff my face with veggies and proteins again.

How to Cure the "Hangry" - and it's not with extra snacks

Most of us have heard the word "hangry," which describes the irritability we can feel after not eating for a certain amount of time. In my clinical practice, the magic amount of time that patients say it takes is typically 3 hours. I need to eat every three hours, or I get shaky and really grumpy!

And it's not just what I'm hearing from others, but also what I've experienced first hand. We have a word for it in our family too... when someone starts acting irrational and grumpy because they haven't eaten in a couple hours...

But when you think about it, a few hours is practically nothing. Three hours, and our bodies are begging for food again? Seems a little illogical looking at how many calories we're consuming each day. So what's really happening and how can we fix it?

"Hangry" is a sign of blood sugar dysregulation, and it happens more often in those with higher carbohydrate diets. In a nutshell, consuming regular and relatively large amounts of refined carbohydrates and sugars as a main fuel source results in those sugars ending up in the bloodstream. This is what increases blood sugar levels and it requires insulin to pop up to let the sugar into the body's cells; as well, the liver will help store the sugar you're not using as glycogen.

Spikes and drops in blood sugar levels can definitely affect our mood and energy. It can also lead to further complications long-term like insulin resistance - where we continuously bombard our bodies with so much refined carbs/sugars that insulin can't meet the demand.

Apart from hypoglycaemic symptoms, insulin resistance is associated with obesity, PCOS, type 2 diabetes, and metabolic syndrome. As well, blood sugar dysregulation can lead to non-alcoholic fatty liver disease.

The good news is that blood sugar regulation can be corrected with dietary and lifestyle changes (the rate of which will depend on the individual). Here are some tips to get started:

• Avoid eating at night, or eat only within a 12-hour window, max. Fasting for at least 12 hours will help train the body to not just use sugars/carbohydrates as a fuel source as you're not feeding yourself throughout the night. Therefore, the body tends to use up glycogen stores from the liver, and eventually fat if it needs it.

• Reduce refined sugars and carbohydrates in the diet. This isn't to say that all grains are terrible for you, but you don't need them as much as our old food pyramids have historically told us. 
• Avoid those daily breakfast sandwiches, muffins, scones, cookies, and excessive bread, pasta, and pizza intake. Try having 1-2 meals per day that have no grains in them at all. 
• Avoid sweetened beverages. This also applies to your coffee and tea. Try replacing your sugar with honey, and then slowly wean down the amount that you add daily to your beverage. 
• Avoid sweet alcoholic beverages, including ciders and mixed drinks with sugary sodas and juices; as well as liqueurs and "sweeter" drinks like rum, and wine. 

• Include more healthy fats and protein into the diet. Fats and proteins are extremely filling, whereas after finishing a bowl of pasta, you may still reach for a piece of bread, able to eat another few bites. On the other hand, eating something with a high fat or protein content is more likely to leave you satiated. Aim for 20-30g of protein in your first meal of the day. Examples of helpful foods for fat and protein content include:
• Avocados
• Unsalted nuts/seeds, 
• Eggs,
• Lean cuts of meat, 
• Fish, 
• Protein smoothies (see below for recipe)

• Exercise regularly. Physical activity has been shown to independently induce expression and translocation of the GLUT4 transporter, which helps to transport sugar/glucose into skeletal muscle cells. This is especially helpful for those with insulin resistance. 

• Drink more water. Sometimes when we chronically feel hungry for carbs, it's not hunger at all. Try drinking a glass of (lemon) water first. Check-in with yourself to find out if your hunger is more just boredom, or thirst, before reaching for a snack. 

Fat-filled Protein Smoothie (1 serving)

In a high-powered blender, mix: 

- 1/2-1 cup unsweetened almond or coconut milk

- 2 tbsp hemp hearts

- handful or 4 strawberries 

- 1/4 cup blueberries OR 1/2 a banana

- 1 scoop whey isolate protein powder

- 1/2 an avocado

Although some people choose to go "cold turkey" with a new dietary plan, jumping in head first, I find changes tend to stick more when they are gradually introduced and practiced.  When we make dietary and lifestyle changes, give the body time to adjust. The key is in being consistent, and not allowing a lot of "cheat days." Even the idea of "everything in moderation" can cause major set backs if it pulls a person back into their old habits. 

Looking for extra resources and meal ideas? I find that blood sugar regulation can be positively influenced with both the Paleo diet and the Mediterranean diet. Both focus on fresh vegetables, and healthy fat sources like olive oil and fish. If paleo sounds too restrictive, then modify it. Allow yourself side dishes of quinoa, or brown rice. Or small portions of potatoes. View food as your body's fuel, and take it one day at a time. 

Changes in Digestion: Hope for those with IBS

I was trying out two new recipes last night: one was a Moroccan-style chicken stew (done in the slow cooker), and the other was this insanely good lentil recipe from "Oh She Glows, Everyday"

Three things crossed my mind during this process:

1) Is this stew going to be as good when I transform it into a "Low-FODMAP"-friendly recipe? With no onions or garlic??

2) Will these recipes taste as good if I omit the sugar (maple syrup, honey, etc) in both of them?

3) I can't believe I can eat lentils! This is amazing and weird at the same time; like when I brought back white potatoes into my diet a few months ago. 

First off, onions and garlic bring loads of flavours and health benefits to our food, so not being able to enjoy them - and even more accurately, having them exacerbate my IBS symptoms - has been a real struggle; for both cooking at home (especially for a fiancé who LOVES both garlic and onions) and when we dine out.

Staying disciplined as much as possible is not only empowering, but you're preventing the pain that these food compounds cause. Pain is a signal telling us that something is wrong in the body. And it's a signal that we shouldn't ignore.

For those with food sensitivities or reactions, you absolutely can omit ingredients that aggravate you, and still have amazingly tasting food. Both dishes turned out incredibly well, considering what was missing. In this case, the added sweeteners were completely unnecessary.

Secondly, our bodies change as we age, and what worked for you in the past may not work in a few months or years. I spent about a year on a strict paleo diet and loved it! I had a hard time digesting potatoes and legumes (in addition to gluten and dairy), so paleo was the perfect solution for me. Even my "hangry" moments decreased in frequency.

Fast forward 6 years, after the inclusion of gluten-free grains back into my diet:  My once great digestion had returned to being stormy. My body was giving me distinct signals that something was terribly wrong and that the foods I was eating were aggravating me. I had a gut feeling (pun intended) what was causing it... sugars, including certain fruits and honey, onions, garlic, cauliflower, and even too much sauerkraut which I thought was supposed to be a great fermented food for gut health. It bothered me that these things that I had eaten for so long were now a huge issue for me.

Following up with my IBS research and treatment protocols, I realized that all of the foods I was reacting to were high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols), and started my plan to follow a low-FODMAP diet. This wasn't an easy feat. This is a crazy strict diet but I was tired of suffering.

And the truth is that I feel so much better than I did just 4 months ago, but it's not easy for many of us to completely change our diets. We get caught in habits and knowing what we have to give up can really bring a person down. It is absolutely a challenge.

But my point is that the gut changes over time. Pro-inflammatory and anti-inflammatory pathways always exist in the body, but we can modify their activation. The gut itself is a type of semi-permeable barrier that can become damaged. Our GI tract is like a whole other world, containing trillions of bacteria, all living within us. These are living organisms that secrete molecules that our body uses or obtains a signal from. They feed on what we ourselves are eating. There are so many factors involved that can change what your body reacts to and how it reacts.

There is always hope for IBS. There is always a chance that you may be able to eat things in the future that you're not able to now. But remember that there is a purpose for these signals - your symptoms - and it's your responsibility to truly listen to them and then modify your diet to best serve your body. Not only will your overall health improve, but you will actually feel better acutely. Seriously. Imagine eating a delicious meal and not feeling bloated, gassy, or having abnormal or painful bowel movements. That's what you have to look forward to :)

The importance of how we view food

Food is incredibly important to many of us. It serves as a means of gathering family and friends together. It's nourishment; It's tradition; It's comfort; and so much more.

Where we can get into trouble with our health is when we stop making conscious decisions with what we put in our bodies. Food is so incredibly important to me personally because I've had such a difficult time with foods. My diet is constantly evolving, changing with what my body needs and what it is able to digest.

With a slew of digestive troubles since I was a teen, food has been a constant battle. There was the Candida diet, the diet based on Food Sensitivity testing, the Vegan diet, the Paleo diet, a modified Paleo diet, and now, a low-FODMAP diet. Some people might say I've been cursed with a severely dysfunctional immune system, with multiple autoimmune reactions and conditions, but to me, all of these "problems" serve as a way of making sure I make conscious decisions with what I feed my body.

It's unrealistic to say that those of us with dietary restrictions are perfect with our diets 100% of the time. And no, in general, we're not depriving ourselves. Of course there are some foods I wish I could enjoy, and then there are ones that I'm glad I'm not tempted by because I know how terrible they can make me feel (typically, anything deep-fried). The reason being that when you eat "bad" (ie pain-making, pro-inflammatory) foods, you learn that sometimes the mouth-pleasure you get from eating something isn't worth the consequences (IBS symptoms, eczema breakouts, acne breakouts, energy crashes, migraines, ... etc) that come with it.

This is why I'm so passionate about food and diet. We all have the capacity to choose what we eat, and it can be incredibly empowering to understand this concept. But it's also a wonderful challenge to create meals and snacks that are healthy, that our bodies can easily digest and be happy with.

There is great joy in being able to show others how many options there actually are for those with dietary restrictions. Food is a part of our culture, a part of our everyday lives. At the same time, we need to understand that it's impossible to create a single diet that's best for everyone; We're all so different. So instead, I implore you to listen to your gut. Experiment with foods. Pull away from ones that don't make you feel great, and incorporate the foods (maybe even new foods) that you know you should incorporate (like more vegetables, or good-quality proteins). Remember that the signs and symptoms of food sensitivities are there to give us an indication that something isn't right, internally.

Nourish your body, love your body, and create something delicious in the kitchen today!