You Need To Eat More Vitamin A – Here’s How.

Last year the American Journal Of Clinical Nutrition published a paper based on recently released survey data looking at the eating habits of Canadian adults.

They found that very specific vitamins and minerals were under consumed by large swathes of the population.

One such micronutrient was magnesium, which I discussed last week.

Today my gaze turns to Vitamin A, for which inadequate intakes were reported in nearly HALF of Canadians based on the data analyzed in this paper.

That’s a problem.

Adequate Vitamin A is fundamental to optimizing human health in various areas, including:

  • Immune Health
  • Skin Health
  • Bone Health
  • Fertility/Reproductive Health
  • Vision
  • Much, much more

So now we know its important and that many of us don’t get enough, here’s what can be done about it.

Vitamin A – The Heavy Hitters

Orange Veggies – Like carrots, sweet potato, squash and bell peppers.

Leafy Greens – Especially spinach, collard

Continue reading

You Need More Potassium & Fibre – Here’s How.

Building on my recent series exploring common nutrient inadequacies among the general public, today my gaze turns to potassium & fibre.

I’ve chosen to group them together because, as is often the case, it is a very similar core group of foods that are high in both of them.

If you are a client or regular reader, you will hopefully start to observe very clear trends relating to the fact that the same core families of foods keep reemerging as the candidates most likely to help you, or anyone else, resolve the imbalances in their diet.

With that said, let’s get right into the good stuff.

Potassium & Fibre – The Heavy Hitters

There are 6 key families of foods you need to have on your radar to ensure adequacy in your fibre & potassium intake.

Leafy Greens – Such as spinach, chard, beet greens and KALE.

Legumes –  Such

Continue reading

Low Water Intake Worsens Focus, Mood & Energy

The Institute Of Medicine (IOM) suggests that male’s consume around 3.7 L of fluid daily and women consume 2.7 L of fluid daily.

Fluid, of course, can be ingested in various forms including water (the most likely candidate) as well as tea, coffee, other beverages as well as modest contributions from the foods we consume regularly – particularly fruits and vegetables.

As you might imagine, these recommendations could vary greatly based on individual factors but at the very least provide a useful reference point.

Which leads me to the the subject of today’s article, the relationship between water intake and various daily mental functioning considerations like mood, focus and energy levels.

Let’s dive right in (pun intended).

Water & Mental Functioning – Insights

“When dehydration reduces body mass by more than 2%, it has been consistently reported that mood is influenced, fatigue is greater, and alertness is

Continue reading

Eat These Foods To Reduce Skin Aging By 10%

Today’s article is inspired by the recently published results of a 15-year long study out of The Journal Of Investigative Dermatology which found that in men and women aged 45+ a diet higher in antioxidants reduced skin photo-aging by ~10% as compared to individuals in that demographic with diet’s low in total antioxidant content.

Translation: Eating more antioxidant rich foods has the potential to significantly slow the skin aging process.

I’ll be the first to admit that the word “antioxidant” does get thrown around quite a bit and perhaps is misused or misunderstood in some circles, but even so the fact of the matter is that the antioxidant content of someone’s diet is considered a pretty reasonable indicator of diet quality and correlates well with other scales that measure this type of thing.

The goal of today’s article is to introduce you to a few foods that have an above

Continue reading

How Can We Eat More Plant-Based?

How Can We Eat More Plant-Based?

The popularity of plant-based diets is growing exponentially year on year, with half a million Brits signing up to Veganuary in 2021. There is also an increase in the ‘flexitarian diet’ which involves eating mainly plant-based foods but still includes meat/fish occasionally. It’s thought those following a vegan and vegetarian diet will make up a ¼ of the British population by 2025! I’m excited to know how many of you joined Veganuary this year?!

A well planned plant-based diet is associated with improved health outcomes, helping to optimise cholesterol levels and lower blood pressure, reducing the risk of some non-communicable diseases such as heart disease, certain cancers and type 2 diabetes.

So, how can you add more plant-based foods into your daily diet?

Cook a vegetarian meal one night a week – Start with something simple, a meal that takes less than 30 minutes to cook, with few ingredients that

Continue reading