[] And good evening,everyone. Welcome to the Health NexusVirtual Family and Caregiver Retreat. We’re really pleased that you’retaking some time out of your busy evening to attend. And we’re hoping that youwill take something out of the retreat too, that you can usein your lives, in your personal wellness, and that willhelp– that will help you. And before we start, Iwould like to do a land acknowledgement. So we will begin thisvirtual caregiver retreat by acknowledging that we aremeeting on Aboriginal land that has been inhabited by Indigenouspeoples from the beginning.As settlers, we’re grateful forthe opportunity to meet here. And we thank all the generationsof people who have taken care of this land forthousands of years. Long before today, as we gatherhere, there have been Aboriginal peoples who have been thestewards of this place in– and we recognize and deeplyappreciate their historic connection to this place. We also recognize thecontributions of Mtis, Inuit, and add– other Indigenouspeoples who have made both in shaping and strengthening thiscommunity in particular, and our province, and ourcountry as a whole. As settlers, the recognitionof the contributions and the historic importance ofIndigenous peoples must also be clearly and overtly connectedto our collective commitment to make the promise and thechallenge of Truth and Reconciliation realin our communities.And in particular, to bringjustice, for murdered and missing Indigenous womenand girls across our country.

And with that, I would justlike to say that this session, nutrition and mental health isa good fit for all of us, both settlers and indigenous peoples alike. We need both of those. We need to feed the body andfeed the spirit and feed all our senses as well. And that is really important. Just a few wordsabout Health Nexus. That’s where I am from. My name is Hiltrud Dawson,I am the team lead at Health Nexus.I’ve been there forquite a while, 16 years. Some people may have seen emailsfrom me or may know me in some way. I am happy to be there. It’s a great place to work. We do work on healthpromotion projects. And some of our projects rightnow that we’ve been working on, in particular, is fetalalcohol spectrum disorder. And as part of that, we have puttogether this virtual retreat. It consists of four– foursessions, and I’m hoping that you will be able to answerall– to attend all of those. A few small housekeeping things. We have a question and answer. So along the bottom of yourscreen, you should see a few icons. There’s a Q&A icon. So please, if you havequestions, type them into that. Our presenter, Andrea,will be pausing at the end. We will have plentyof time for questions. So type any questions inthat come to your mind. There’s also a raise hands. So if there is some reasonyou need to bring attention to yourself, raise your hand.Or if you have a technicalquestion, you can either raise the hand and put itin the question box. And our production team willtake care of you that way. Yeah, I think that’sprobably all I want to say. You’re are all on muted. But we will work with thequestions to make sure that all of you are heard.

Okay, and with that, I wouldjust like to welcome Andrea. Andrea Fennell is a registered–experienced Registered Dietitian that specializes infertility and hormone health. Her strong interest in nutritionbegan with her own health journey with stubbornskin and digestive issues.After pursuing her nutritionstudies, she discovered that her issues and those commonly seenin her clients, were actually stemming– stemmingfrom our gut health. She now specifically supportswomen in getting to the root causes of their symptomsincluding infertility, digestive issues, irregular cycles, Stubborn weight, chronicfatigue and anxiety. Her goal is to empower others totake charge of their health and to feel their absolute bestthrough personalized nutrition. Andrea will also be doing a fooddemo for us today and sharing some nutrition tips on how tomanage stress by supporting the body’s nutrient needs, improvedigestive health and why it’s essential to mental health,optimize sleep and hormone health, and choose andprepare easy nutritious snacks. So with that, I would just liketo welcome Andrea right now. Thank you, Hiltrud. Hi, everyone.So yes, I’m Andrea Fennell. I’m a Registered Dietitian. And I’m going to be chattingwith you guys all things nutrition and mental wellness. So I’m going to be kind ofdescribing a few science- y terms. So I’m going to do my best toreally break them all down.But overall, I really want togive you guys some practical tips. So I want to leave you– leaveyou guys with lots of tips. I hope this appliesto each of you guys. We’re also going to havea five minute pee break. So get cozy now. And then about halfway through,we’ll take a five minute break. And then after the five minutebreak, I’m going to do the food demo. And you will get thatrecipe sent out to you after. Yeah, so we’ll get started. So again, I’m aRegistered Dietitian. And I practice here in Ontario. I’ve been a Registered Dieticianfor seven years, but I’m originally from CapeBreton Island in Canada. I do virtual sessions. So I see clients one-to-one,virtually at the moment. And I specialize overallin women’s hormone health. So I want to say I’m moreof a functional dietitian. So what that means is I kind oflook more closely at the root cause of things.So there’s always a rootcause to your symptoms. So I always say, youknow your body best. And if you feel like there’ssomething going off or something off, you’re likely right. So always kind of tune intoyour body and what– how you’re feeling. And again, symptoms, there’salways an underlying cause. Often we turn to quick fixes,or kind of a bandage approach to our symptoms.

But we need to address what’sgoing on at the root cause. And like Hiltrud mentioned, kindof my health history is I got to the root of it. So I had really bad skin issues,and I tried all the creams. But I got to the root, which wasthe gut health, which I’m going to talk a lot about today. So I want to startwith stress response. So stress response would beobviously our stress, right? But when we get into a stressresponse, we’re in a fight or flight. So what that means is, way backin the day, we used to either fight the bear or runaway from the bear.So now we have this stressresponse where, you know, we’re cooping up all this energy,it’s creating havoc on our body. And often we don’t have thegreatest stress management approach. And I want to mentiontoo, is adrenal glands. So your adrenal glands, is whatpumps out our cortisol, which is our stress hormone, and I’mgoing to talk to you guys a lot about how we cansupport those adrenal glands. So naturally, we’re gonna pumpout cortisol, it is our safety mechanism. But there’s lots of things wecan do to reduce the effects of that cortisol on our health. So we’re gonna get into that. So one tip I want to startwith is looking at your vitamins and minerals. So one, for managing cortisol,the stress hormone is your B vitamins. This is a big one, especiallyfor females as well, is B vitamins, thinkof them as, like, your warrior vitamins, so they’rethere to combat stress.So in times of heavier stress,we tend to eat up those B vitamins very quickly. And B vitamins are watersoluble, so we need them daily, we pee them out daily, so weneed to replenish them daily. So often a good qualityB-complex is really helpful if you’re experiencing higherstress levels, but also there’s lots of foods that youcan consume as well. One I want to focus on is B6. So B6 is in sunflower seeds,sweet potatoes, spinach, those are some kind of thebigger food groups. But this one’s reallyimportant for mood. So if you feel irritable,anxious, that’s more B6, low– being low on B6.

So those are kind of somefoods to focus on for that one. Another big one I want totalk about is magnesium. So think of magnesium as,like, your calming mineral. And now magnesium is another onethat gets eaten up with stress. And if there’s any chocoholicsout there, or anyone who really likes their chocolate or have–has cravings for chocolate, and now usually it’s more, thechocolate itself, not the sweetness. So any kind of sweet candy willdo, it’s not, it’s not so much that but if you specificallygo for chocolate, well, in chocolate, there’s cocoa. And cocoa is one of the highestfood sources of magnesium. So I often say there’s areason for your cravings. So if you have lots of cravingsfor chocolate, you might just need some extramagnesium in your diet. So consider that. And then some other food sourcesare your dark leafy greens. So this would be like spinach,romaine lettuce, your kale, Swiss chard, arugula, yourspring mix, so all your dark leafy greens, that wouldbe also high magnesium.And then some other foods areavocados and pumpkin seeds. So those are all reallyhigh sources of magnesium. And then I want toquickly touch on caffeine. So this is kind of differentfor everyone, everyone reacts to caffeine differently. And now some people cantolerate, you know, a few cups a day, some people can onlytolerate one cup a day, some people are reallyneed to limit it. So it really depends onhow you metabolize it. But one thing that coffee does,or caffeine I should say, is it also eats up magnesium. The other thing it does isit also shoots up that stress hormone, cortisol. So if you are a coffee drinkeror you have a form of caffeine in your– daily is you wantto pair it with some food. Because what food does is itstabilizes blood sugar, which we’re going to get into. But it helps to reducethat cortisol effect.

So you don’t want to have it onempty stomach, because that’s just going to shoot up yourcortisol, which puts you in that stress response. So that’s thething with caffeine. And really, if you feel likeyou’re– you’re not dealing with stress well, you feel reallyanxious, you might want to look at your caffeine intake.Another thing toconsider is inflammation. Now, we have an acuteinflammation, which would be if you got a cut,then it gets swollen. So that’s all acuteinflammation, but the problem is chronic inflammation. Chronic inflammation isimpacting things like the cortisol stress response. Now, things that areinflammatory in our diet that could be inflammatory, is yourrefined sugars, refined oils and alcohol. So refined sugars wouldbe, like, your white sugar, brown sugar, lots of differentnames that you’ll see on ingredients labels, and somegood swaps for those which I’m going to get into in the fooddemo as well, is things like pure maple syrup, honey isanother one, coconut sugar is a good one.So those are all more bloodsugar balancing, which again, in turn, helps thecortisol response. Whereas refined sugars are veryprocessed, and they create that inflammation in the body. So looking at youroverall refined sugar intake. And then now refined oils, toquickly touch on that, is your canola oil, corn oil, allyour vegetable oils, basically. And some alternatives would beyour olive oil, avocado oil. Those are lessinflammatory to the body. And then, obviouslyone is the alcohol. And then on the flip side,what we can do as well is up the anti-inflammatory foods. So this would be going back tothose dark leafy greens, your veggies and fruits. And then some bigones are your omega-3s. So omega-3 is a type ofessential fatty acid and your omega-3s are highlyanti-inflammatory.And what the food sourcesinclude are fatty fish, so think of, like, salmon. White fish has a little bitbut the fatty fishes have more. So salmon, and then someplant-based sources would be your flax seeds,walnuts and chia seeds. So including more of those inyour diets gonna help to reduce inflammation as well. And then two herbs I want totouch on is ginger and turmeric.

So these are superinflammatory– anti -inflammatory. You can actually get capsuleform and some of them are as effective asmedication such as Tylenol. So Tylenol is a non-steroidalanti-inflammatory drugs. So it helps to reduceinflammation in the body. So it helps to get rid of thoseheadaches because it reduces that– that inflammation,helps reduce pain because of inflammation. So ginger and turmeric can beas potent as some medications.So incorporating ginger andturmeric into your diet would look like adding ginger tea. You could add freshginger to a stir fry. You could do, like, apumpkin spice, so that would be cinnamon, ginger and nutmeg. You could add that into youroats, you could add that into a smoothie, into your baking,making things with ginger in baking. And then turmeric is anotherroot, or you can get it in powder form. And it has, like,a peppery flavour. So I usually suggest addingturmeric into anything that kind of calls for pepper. So it could be into soup,stews, kind of any dish. People add it totheir eggs as well. So kind of lookinginto those two herbs. Another thing is curry powder. So curry powderactually has turmeric in it. So if you make anything withcurry, that’s also a form of– a way to get in turmeric as well.And now the biggest one forthe stress response is blood sugar control. So I’m going totouch on this next. And the blood sugar control isgoing to tie in with our food demo. So in terms of snacks and havingprotein at your snacks, which is really, really key. So to go back to the sciencyterms here, again, insulin resistance, Iwant to chat about. So insulin is the hormone thathelps the sugars get into the cells. So basically, when we eatfood, it gets broken down into glucose. And that glucose, the sugar,needs to get into our cells to be used. But we need the insulin hormoneto get that into the cells. And now, insulin resistance iswhen they’re– the– we’re not responding to the insulin. So then insulin just keepsgetting pumped out because there’s sugar circulating andit’s not going into the cell, so more and moreinsulin gets pumped out. So that’s called insulinresistance, when we’re not properly using our insulin. And what happens is,insulin is actually our fat-storing hormone. So if you think about it, ifthere’s lots of insulin getting pumped out, then we’re going tohold on to weight more easily.So you’re gonna have struggleswith losing weight, some people gain more weight as well. And the other thing is, withinsulin resistance, is you also think– see things like, forsleep as well, irregular periods is another one. And some other symptoms of bloodsugar dysregulation, and I’m going to get into some tipshere, is you might feel more anxious if your blood sugars areout of whack, and you might have poor sleep as well.

So if you’re waking up at night,that might be a blood sugar symptom as well. So whether you have insulinresistance or not, whether you have diabetes, or not, everysingle person should be looking at their blood sugars, in termsof controlling them well, and managing them well, becauseblood sugar, if it’s– if we’re not controlling our blood sugarthroughout the day, and every day, we can go into thatcortisol stress response.So in terms of the insulinresistance of blood sugar, it’s all about your diet, that’s thenumber one thing to look at is your diet. So to help with blood sugars isthe type of carbohydrates you’re having in terms ofcomplex versus refined. So think of refined assomething’s processed, right? So it would bemore so the flours. And these refined carbohydratesbreak down very fast. So they’re in a flour form,and then we digest them very quickly. So then it shoots ourblood sugar up quicker. Whereas the complex carbs, thinkof them as whole foods that grow naturally from the ground.So they’re not processed. So think of your oats, yourrice, your sweet potatoes, your potatoes. Quinoa is another one,those are all complex carbs. And they don’t shoot up theblood sugar as fast because they have more fibre in them, andsome have more protein as well. So your refined sugar– yourrefined carbs will shoot the blood sugar up and then quicklydrop it, whereas your complex carbs will put it up slower andkind of maintain it if it has a little bit moreprotein or fibre in it. So basically, that’s going todo you for your next meal versus having that drop of bloodsugar and that stress response. And then the nextthing is protein. So you want to includeprotein at each meal and snack. I always say you wantto avoid naked carbs. So try to avoid havingjust a carbohydrate source. So this would be likeyour grains, fruits, dairy. So those are all yourcarbohydrate sources.

Try to pair them with a sourceof protein at your snacks. So, for example, could be anymeats, eggs, nuts, seeds, nut butters, a protein bar orhigher protein granola bars.So those are all going to helpwith blood sugar regulation. And then fibre is another one. So I always just kind of say, tohit your fibre for the day, is try to focus on looking at yourplate at lunch and supper, and ask yourself, is halfthis plate vegetables? And you want to shoot for moreof the non-starchy vegetables for half your plate. It could look like a casserole,it could look like a pizza, you just want to like kind of lookat it and think, “Okay, is half this meal veggies?” If it’s pizza, you can loadon the veggies, you can have a little side salad orraw veggies on the side. So you can alwayskind of make it work. And I always say, if you’re nota big veggie lover, is you can definitely make them tasty.You can add lots of saucesand different, you know, vinaigrettes and stuff to them. So there’s definitely waysto make them really tasty. I used to be one of those thatplugged my nose eating brussel sprouts growing up, and nowthey’re my favourite food because I know how to flavourthem properly, and not just make them plain. So you can definitelymake veggies tasty. And then the last thing forblood sugar control is meal timing. So you basically just don’t wantto go too long without eating, and you don’t want toeat too frequently. So the whole grazing. So you don’t want to go usuallyaround six hours or more without eating.That’s just too long, and thenwhat happens is your blood sugar drops and you get, you know,”hangry” I call it, so hungry and angry, or you get irritable. So basically you just go intothat stress response, which is not good on– on the body. So I usually say athree to five hour rule. So you don’t want to go, again,too long, but also not too short between snacks and meals. Because you want to havetime for your, um, your food to digest, right? So you don’t want toeat too– too often.So on that note of digestivehealth is I want to get into du– to gut health now. So gut health is a big one Italk to with all my clients, again, I feel– I know it startswith the gut health, everything starts with our gut, how wedigest our food, our gut is there to absorbnutrients, right? It’s there to eliminate toxinsin our environment, toxins possibly in our food. So it’s kind of like our– ithas a detox component to it as well. And it’s there, especially forboth male and female, but I, again, prominently workwith females, is it’s there to regulate our hormones as well. So if we have a gut that is notbalanced, which we’ll get into what that means, your hormonescould be out of whack too. So often, gut health is theroot cause of hormones being out of whack.So in terms of what gut healthlooks like, we want to talk about the gut microbiome. So gut microbiome, what I’mtalking about is bacteria. So there’s actually over tentimes more bacterial cells than human– you have more than thatthan human cells, ten times more bacterial cellsthan human cells. So we got a lot of bacteria.And now, what we need to focuson is balancing that good and bad bacteria. We have both good and badbacteria, but often we’re seeing an overgrowth of thebad bugs in our system. And I’ll get into why this is. Another thing I want to mentionis our– our immune system. So our immune system,80% of it is in our gut. So if we need to focus onhelping our immune system, we need to focus first onour– on our gut health. And there’s also a hugegut and brain connection. I’m sure you’ve heard ofthis before, but most of our serotonin, our happyhormone, is made in our gut.And also, if we consume a poordiet one day, you might feel the effects mood-wise thatday or the following day. So there’s a big connectionbetween, you know, how your gut’s feeling, and thenhow your mood is feeling. And your energyis a big one too. And then vice versa, if we’rehaving a very stressful day, we might see, you know, diarrheahappening, you might see your food not digesting, um, comingout with, you know, how it went in looking like, right? So think of that as well,so there’s a huge gut and brain connection. And I always say, itstarts in the mouth. So I just want to kind of gothrough now and explain the digestive system quickly. But basically– and here aresome tips, is you want to chew, chew, chew your food.So our digestionstarts with our mouth. Otherwise, you know, there’djust be a tube and you just throw it in kindof thing, right? So you need to chew, chew, chewyour food because if you don’t chew enough, thenyou’re putting more work on your stomach, right? So you just want to makesure you chew very well. The other thing as well is,you know, kind of being on the go, right? We might– or we mightbe distracted and not chew very well.So you want to be more in a calmstate, ideally, you sit down and like, you know,tune into your meal. Because also, if we’re not in acalm state, and we’re kind of in a stressful response orstressful state, then all of our energy actually goes to ournervous system because it’s reacting to that stress. And our digestionkind of gets on hold. And what happens is we don’tdigest our food properly when we’re in that stressful state. So we want to try to be in acalm state when we’re eating. And then– so what happens nextis it goes into our stomach, and with stomach is– a bigthing here I see with clients is stomach acid. So low stomach acid, and thisoccurs naturally as we age, but there’s lots of thingsthat reduce stomach acid. And this might look like acidreflux or heartburn, um, but I see a lot of clients on specificmedication that reduces stomach acid. And now if we don’t have enoughstomach acid, if we have low stomach acid, then our food,again, doesn’t get digested properly, that stomach acid isthere to break down our food.And if we have low stomach acid,then what happens is that food is not digested properlyleading into the intestine. So then theintestines get the impact. And that can actually lead tothat overgrowth of that bad bacteria I was talking about. So then the next one isoat– the bowels, right? So the biggest thing here is youwant to ensure your bowels are moving daily, you’re having abowel movement every day, um, even sometimes up tothree times a day.But ideally, the one time a day,you don’t want to be skipping days. What happens here is our stool–we’re trying to eliminate all the junk, we’re trying toeliminate toxins, excess hormones, um, our food. And what happens if it’s sittingin our intestines, and we’re not evacuating that every day, isthose hormones and those toxins get recirculatedinto the blood system. So it’s just not good, um, interms of those detox pathways are kind of clogged up. So you want to get thebowels moving every day. If you are, um, not going everyday, there is a root cause to that, right? So you want to dig alittle dip– bit dip– dig a bit deeper. And so some, um, some thingsmight be lack of water intake, lack of fluid intake, Ialways say just non- caffeinated beverages. Another thing might be a mineraldeficiency, so that magnesium is a common one. So magnesium, again, it’s thecalming mineral, so it helps to, you know, calm the bowel downand help things to move, um, move well.The other thing is that badbacteria, that could be an overgrowth situation, andthen that leads to constipation as well. Another one I see, andespecially in women, is thyroid issues. So our thyroid is ourmetabolism, it helps our metabolism, and if we have asluggish or slow thyroid, again, it’s going to impact, it’s goingto make our bowels sluggish too. And then another big one Isee is food sensitivities. And often, these are unknowntoo, um, it’s not until we eliminate the food and thenreintroduce it that we see the impact it’s been having. You might feel like a lowenergy has been kind of like your normal. You might feel like that skin’sbeen your normal, but it’s not until, you know, you– you– youeliminate those, “Hmm, I wonder if that’s a– if a– if it’s afood sensitivity for me,” and then reintroduce–reintroduce it.Some other– so some red flagsfor digestive imbalance might be, again, the heartburn I was–I was mentioning, constipation, diarrhea, um, bloating. Bloating is a big one I see too. Bloating, basically what thatis, is just our– our gut is not happy. And the other thingis stubborn weight. Stubborn weight can oftenjust be our gut as well that is unbalanced. Skin conditions, likeI mentioned earlier. Your mood, I mentioned earlier. And then if you’re low energyor you’re not sleeping well. And then for women,irregular cycles, PMS. You should only be experiencingmild PMS, not, you know, being super irritable or having reallybad, severe cramps, that’s not normal. So you want tolook into that too. And then another big one is,going back to the cravings, is if you are more of a sweet orcarby person, if you like more of the sugar and the carbs,that could be the bad bacteria overgrowth because that– thosebad bugs actually feed off of sugar and carbs.So those are the guys that arescreaming out and being like, “Give me more sugar.” So you might want to look at,if you are experiencing that, again, your gut health. So I just want to quicklymention some tips for your gut health. So fermented foods, so peoplealways ask me about probiotic supplements, and I always saymy approach is more food first. So looking at probiotic foods,so what’s naturally high in probiotics? And probiotics arethose good bacteria. So fermented foods, andthis kind of goes back to our traditionalfoods, is sauerkraut.So sauerkraut isfermented cabbage. And it’s– when it’s fermented,it grows those really good bacteria. So sauerkraut you can get inthe dry section in the grocery store, but that wouldn’t be livebacteria, you want to get it in the refrigerator section. So usually, it’s kind of in likethat health food section of the grocery store. And now, one tablespoon ofthat is equivalent to a probiotic capsule. So it’s super high inprobiotics, and ways you can kind of incorporate it, becauseit’s kind of like a pickled food, so it tastes kind ofpickly, is you can add it to meats, um, on theside of your plate.People like to add it to theireggs, people put it in salads, so you can kind ofget creative with it. But again, you justdon’t want to heat it. You want to keep it cold and inthe refrigerator, that keeps the bacteria alive. And then another one, um, commonone is kefir, which is fermented yogurt or milk. And then kombucha. So kombucha is fermented tea,which is kind of a thing that people are making these days. So kombucha is anotherversion of a probiotic food. And you want to shoot for thelower sugar ones when you are purchasing the kombucha, sothere can be some that are quite high in sugar. Another thing, too,for gut health is fibre. So prebiotics feed probiotics,and prebiotics are your veggies. So another reasonto up your veggies. Um, any kind of veggies, but thebiggest two for prebiotics are garlic and onion.So if you like garlic and onion,up those garlic and onion, and then limit the refined sugars,like I mentioned earlier, that’s feeding the bad bugs. And then medications, I justwant to quickly mention, is if you have recently takenantibiotics or have taken a lot of antibiotics in the last fewyears, is you want to look at replenishing your good bacteriabecause antibiotics will flush out the bad bacteria, butalso a lot of the good bacteria. So again, trying to incorporatemore of those– those probiotic rich foods.And then another one, too, isthose Tylenol and Advil, is you want to try to turn to the rootcause of whatever it is, the headaches, the pain, um,and choosing more of the anti-inflammatory foods, becausethose medications can also create havoc onthe gut health too. So I want to now move on. So that– we talked about bloodsugar, we talked about the gut health, is– thenext one’s sleep. So I always say,”Sleep is queen. Um, and sleep is free.” So if you can better your sleeproutine, your sleep hygiene, that’s going to do so much, it’sgoing to make your diet a lot easier to follow, it’s gonnamake, you know, movement a lot easier to do. And so, to explain how sleepcomes in here is, when we are sleeping, our cortisol, ourstress hormone goes down.So kind of picture it like yougo on with your day and your cortisol, your stress hormone,is going up, and up, and up. And then we go to bed at night,and then it starts to go back down. But if we get lack of sleep,sometimes it just stops there. And then we add more stress onfrom the– for the next day. So adequate sleep helps usto reduce that cortisol down. And so, again, it’s free. So really try to focus onthat versus, you know, what supplement can I take? Um, you know, spending lots ofmoney on fad diets and that, too, is firststart with your sleep. And I’m a registered dietician,but I tell my clients sleep is probably way moreimportant than your diet. So focus on your sleep first. Usually want to aim for at leastseven hours, that seems to be kind of where everyonebenefits, is seven hours. And now, there’s two thingsI see a lot with clients, is trouble falling asleep,or trouble staying asleep.And you want to try to supporttwo of these, or both of those as well for adequate sleep, youdon’t want to have broken sleep. And again, there’s always a rootcause to those two things that we can supportthrough nutrition. So sometimes that falling asleepis kind of feeling wired at night and tired in the morning,so you might feel sluggish in the morning but wired at night. That might be more of thatcortisol imbalance jumping in. So again, we want to look at theblood sugars, the gut health, um, and then the otherthing is the waking up. So if you are waking up duringthe night, that can be blood sugar dysregulation, so whatwere you eating at supper, or what did you eat before bed? Before bed and at supper, youwant to ensure proteins there.If you’re having a night snack,I always say, again, avoid those naked carbs. If you’re having a carby snackat night, add protein into it, because again, the– the– withthe blood sugars, the carb will just up it and then drop it. Whereas if you add protein tothat carb, it’s gonna up it with the carb, and then the proteinis gonna help stabilize it as you sleep. Because when our blood sugardrops as we sleep, that’s when we wake up, often. So kind of look at whatyou’re having before bed. If you’re having a really sugaryor high carb, um, snack before bed with no protein, youmight have trouble with sleep or waking up. Other things when you’re wakingup could be a food sensitivity, it could be more of a gut rootbalance, um, or gut imbalance.And then hormonescould be at play too. So those are kind of some thingsthat might come with waking up. So I always say, it startswith your bedtime routine, and sometimes we just needto self-parent ourselves. So, you know, howlate are you staying up? How late are you on devices, soyour phone, looking at, watching TV, because the thing is, atnighttime, our bodies produce melatonin. And melatonin isour sleep hormone. But the problem with deviceslike computers, phones, TV, so screens, is they have a bluelight, and that blue light reduces ourmelatonin production. So, if you’re on your computeror watching TV, you might not feel tired because yourbody’s not able to create that melatonin. And so, I usually suggest aboutan hour before bed, is you want to shut off all your devices. There’s also apps you can get toblock some of the blue light out of your phone andyour tablets and that. But ideally, it’s, yeah, to shuteverything off an hour before bed so you canget to bed on time.The other thing is lights. So our bodies kind ofreact to the sunlight, right? So sun goes down, it gets dark,and when it gets dark, we start creating that melatonin. So if we have really brightlights on in our house, again, melatonin productionmight be reduced. So having low, dimlights on at night. And then the opposite is in themorning, when the sun comes up, our cortisol goes up, right? We want that cortisol in themorning because it helps us get out of bed,boosts us with energy. So we want light in the morning. So we want to turn our lightson, we want to open the blinds and get the sun in. So with bedtime routine,another thing, too, is kind of having a routine. So every night, going to bed atthe same time because if you go to bed different times atnight, it does mess up with your schedule, you wake updifferently too, so try to get in the same timeas well– as well. We have kind of ourown internal clocks.And then another thing, too, isthings like tea, like chamomile tea helps you fall asleep. So there’s certain teas that youcan have to kind of get you in a relaxed mode at night. Another thing I suggest toclients too is journaling. So a lot of clients say they–that their mind races at night, they can’t fall asleep, um,too much to do tomorrow, or they have a lot on their mind, is toget a jour– any notebook out, and just brain dump. What are you thinking about?What’s bothering you? And just get itout of your head. Write it all out, you can evenjust crinkle it up and throw it in the garbage the next day,it doesn’t matter, just get all your thoughts out on paper. And that’s gonna help just kindof clear your head before bed.If it’s a to-do list, createthat to-do list for the next day. Again, just get allthose thoughts out. And another thing to end withfor that is, you can always end that brain dump with gratitude. So gratitude puts usinto a happy state. So kind of puts us in a positivestate versus that fight or flight stress state. So you can always add like oneto three things you’re grateful, and it could be specificto that day, that week. But always kind of ending it onthat happy, that happy state for the day.So those are somekind of tips for sleep. Again, it’s free. It’s all about habits andour routines, we’re all guilty of them. But again, it just kind of comesdown to the self-parenting. So, you know, look at yourbedtime routine and what it looks like. Maybe make more time in themorning for yourself versus staying up too late. So look at– atthe sleep routine. So– Okay, so I’m going to showyou guys how to make oat protein balls. And again, this recipeis gonna get sent out. So the whole idea behindsnacks is to make them with protein in them. So ensuring thatthere’s some form of protein. Ideally, when you’re looking atlabels, if you want to know if a snack is high enough in protein,is somewhere between four and ten grams. So if you’re looking atsomething like a granola bar, is– does it have fourgrams, at least, of protein? So these protein balls, justgotta pull up the recipe here.So two of these is equivalentto seven grams of protein. So really awesomefor protein content. They’re also really greatfor healthy fats and fibre. So this is going to be reallyhelpful for blood sugar control, that stress response. So really awesome recipe. So, they’re really easyto make, really fast, I’m going to show you. And you store them in yourfridge or freezer, and they kind of last…very long time.So you can make a bigbatch of them if you want to. So we’re going to startwith the ingredients. So, I already have in here thenut butter, and I hope you guys can all see this. So, nut butter-wise, is you wantto choose natural nut butter. So what that means is there’sno added sugars, and no added salt to it. So it’s just plain nuts. So whether it’s almond butter,peanut butter, sunflower butter is another one. So if it’s– if it’s nut-free,sunflower butter is a good one. This one I’m using is fromCostco, so it’s just kind of a nut seed mixture. I’m not sure you can see that. So, I’ve added, to give you theingredients specifics, is half a cup of nut butter. And then I’mgoing to add in oats.So when it comes to oats is,if you are an oat eater, at breakfast, for example, is youwant to choose large flake or steel cut. Again, going back to the refinedversus complex, and the large flake or steel cut are gonnabreak down slower, so it’s gonna help stabilize blood sugar, soyou’re not hungry an hour or two after breakfast. So these are large flake oats,and I’m going to add a cup. And then, the next ingredientis hemp hearts, or hemp seeds, I should say.So hemp seeds, they’reactually very high in protein. So I usually suggesthemp seeds, adding it to low protein cereals. It’s just a really greatingredient to have on hand to up the protein in yourbaked goods or snacks. You can usually get it at likebulk stores, you can get it at Costco, you can get it–regular grocery stores in health food section. This is kind ofwhat they look like. So they’re just kind oflike small little flakes. They taste nutty. So they kind of go in recipesthat kind of call for nuts or seeds.But three tablespoons of hempseeds is ten grams of protein. So that’s almostequivalent to two eggs, so really high in protein. So I’m going toadd a quarter cup. And this whole recipe, one,two, three…nine ingredients. Sorry, eight ingredients. So really easy, you cankind of whip them together. And then the next ingredientis, um, I’m using flaxseed. You can use groundflax seed or ground chia. Now, you can buy them groundalready, or you can get them whole, and then just use acoffee grinder and grind them yourself. If you grind them or buythem ground, is you want to refrigerate them. Keep them in the fridge becausethey do go rancid if they get kept out in warm temp–warmer temperatures, or room temperature. So I’m using a quarter cup. And now, this is also a goodprotein source, but also healthy fats too.So a good source of fat atyour snacks or meals is good for blood sugar control too. And then, you know, a commoningredient is salt, and with salt, you want toget good quality salt. Redmond’s Real Salt is theone I use, you can use Himalayan salt too. So you want to getquality salt too. So I’m using half of a teaspoon,and salt, actually, it brings out the sweetness in things. So sometimes, I actually added apinch into my smoothies to bring out more sweetness versusadding more sweet things. So that’s kind of therole of salt, when you are baking things. And then vanilla extract,we’re going to use a teaspoon. And then the messy one Igot to add in is honey. So honey, ideally, is youwant to get local honey. It actually helps your immunesystem when you get local honey because it comesfrom local bees. So picking up localhoney, that’s the best option. Otherwise, anystore-bought honey is fine. So I’m going to do aquarter cup of this messy stuff.And again, this isjust a natural sweetener. Instead of that refined sugar,we’re adding in honey, right? So honey, pure maplesyrup, coconut sugar. Other ones are likedates for recipes. You can make recipes withbananas or, um, applesauce for sweetness verses…and thencutting the sugar, right? So all kind of like natural–more natural sweeteners. So this is what Igot going on here. And then you wantto mix that up. And then the next step– thelast step is just adding your chocolate chips.So I put in there darkchocolate, 70% at least. Um, again, that’s just goingback to those refined sugars, you want to reduce the amountof refined sugar in there. But also, you just ideally don’twant it to be too…too sweet. And if you are a milk choc–or milk chocolate eater, um, I always say, yeah, start with70%, don’t go crazy with like the 85%. You can start small and yourbody will get used to it, your taste buds get used to it, so. As you– as you start to reducethe sugar in your diet, the refined sugars, your gutmicrobiome changes, right? So the good bugs go up, andthe bad guys start to die off. So those cravings are less, andyou– I see this all the time with clients, is the sweetnessgoes down, sweet cravings, and then when they go back to thatsweet food, they find it way too sweet.So I’m just chopping up here,um, you can, again, use dark chocolate chips. I’m just getting– I gota…show you the brand, here. It’s just a dark chocolatebar, um, and you just chop it up quickly. Or for convenience sake,just get the, um, the dark chocolate chips. So after this, I’m goingto mix it all together. Then roll them into balls. So like the size ofa golf– golf ball. And again, it’s goingto make eight balls. So… And you want abouttwo tablespoons of chocolate chips, or… [Audio clipping]. Um, so, I’m gonna mix this upand show you what it looks like. And if you have young kids or,you know, kids at home, you can always get them to help you withthis, it’s a super easy recipe, they can help youroll the balls too.So I’m just gonna kind of rollone for you and just show you. So they’re really sticky. So there’s one there. And then I just pop them into abowl, and then you put them in the freezer for about, um, 15minutes at least, get them nice and cold. And then keep them in thefridge, so store them in the fridge. And then you can ziplock theminto separate bags, two each, and then that’syour on-the-go snack.So again, a good seven grams ofprotein, really awesome, high protein snack. And again, it’s allabout those ingredients. Those hemp seeds, they reallyadd that protein in there. So that’s going to helpstabilize those blood sugars. So I’m going to switch overback over to my sitting area. Just bear with me here,I’m gonna rinse my hands off and run over.So I will be right back. Awesome. Yeah, and just to kind ofreiterate what Hiltrud was saying, is, um, yeah, I knowsometimes changing habits can be really overwhelming. They say it can take up to60 days to change one habit. So yeah, my– myapproach is very baby step. So I get my clients to focuson things baby step, step at a time. Because it’s about lifestylechanges versus, again, turning to like a fad diet that’s aquick fix, and then we fall off the wagon after that diet. My approach is more-so changingyour habits and your lifestyle for the long term, right? So it’s not gonnahappen overnight. So please, by all means,don’t feel overwhelmed. It’s more-so, you know, start tokind of consider these things, and think about them, um, andwhat the next step you could take to change one ofthose habits, right? And then again, once you startto change those habits, you’ll see the benefits and they’llmake you want to keep doing it.So sometimes it’s just takingthat first step, or trying that one different new breakfastout once a week, right? So again, make itrealistic and doable for you. So I wanted to mention, um, justgo over in terms of how I see clients is, again, I’m virtual,I see clients one-to-one. So what it looks like, just tokind of give you an idea, is we go through an initialassessment together.So we look at your symptoms,medical history, what could be going on at the root of things. So again, if you’re experiencingany, um, if you feel, you know, skin issues, or you feel likeyour hormones are out of whack, if you feel like your PMS iscrazy, or your cycles aren’t regulated, you can kind of tellthere’s– might be something deeper going on. So what I do with clients iswe, you know, we get things like bloodwork done, looking atyour vitamins and minerals. We look at your diet overall,where things could be stemming from, if you’re not regulatingblood sugars properly, if there could be possible food triggers.But the big thing that welook at is your symptoms. So again, your body tells you alot of what could be going on at the root. And then that’s ourinitial assessment. So it’s kind of a bigin-depth, um, appointment. And then we do follow-ups, andthose follow-ups is where we chat a lot about your specificprotocol and what is going to work well for you. And again, it’s a bit–it’s a step-by-step broken down approach. So I provide my clientswith kind of a personal– personalized nutrition plan. And then that includes thingslike recipes, alternative foods, if they need to test outa food trigger for them. So I’m all about swapsand not restriction.Restrictive diets don’t work. Restricting yourself is painful,and it’s about enjoying life, enjoying thefoods that you enjoy. So I’m all about kind ofalternatives, and swaps, and creative ideas versus, um, yeah,unrealistic approach to it. So again, want tomake it long term. And then, again, just going backto long term habits and making it sustainable for you,and realistic as well. And I always say I providelots of close support to my clients, too. So there’s email,um, and text support. So you can text me withquestions, and that too between sessions.But the overall goal with allthe clients I see is, yes, we spend time together,yes, we do the sessions. But at the end of the day,I want you to leave feeling empowered, feeling if you are ata grocery store or a restaurant or deciding what to make for ameal, you can make the right decisions, you know what tochoose, what’s going to support your body or that– your family. So you’re not confused,because I know there’s lots of information out thereon Dr Google, and it can be very overwhelming. So I like to ensure my clientsfeel very empowered and clear on– on the rightnutrition for them. And then, again, virtually, Isee everyone virtually at the moment, so, um,across– across Canada. And then also, to quickly note,as, again, I’m a registered dietitian and a lot of healthbenefit coverage, um, do cover dietitian services, so it’sworth kind of looking into your health benefits.And then, also, registereddietitian services are also tax deductible too. So considering that as well. And now I do have an offer herefor new clients, is kind of a free chat. So just kind of anyquestions you might have. Um, if, or– if it’s a rightfit, if, you know, if you– if you’re wondering is nutritiongoing to make a difference, kind of where you’re at if you wantmore clarity on that, and just, again, just kind of have a chat,is I have kind of a free 20 minute phonecall consultation. [Hiltrud] If anyone has anyquestions, please feel free.Oh, here’s somebody asking aboutovereating, how to deal with overeating or under-eating. Yeah, that’s a good question. Um, so first thing with…withthat is looking at your plate. So sometimes a good mentalthing could be eating on smaller plates. So it reduces the amount you puton your plate, and then some of us really feel theneed to finish what’s on our plate, right? So using smaller plates. If you’re out at a restaurant,another good tip is to ask for a takeout container right away.Um, ’cause portions can be quitebig, and then you can either put it in that container right awayso you don’t feel the need to nibble at it or eat it, um, orkind of do it right at the end. But that’s kind of atip for– for overeating. And then, yeah, just kind of–another tip for that, too, is kind of looking at, it’s allabout your macros, I always say, so your fat, protein and carbs. And sometimes you can do like,My Fitness Pal is one, so kind of food journal and see whereyour calories and your macros are at, just to kindof give you an idea. But if you are– feel likeyou’re overeating, another thing might be that bloodsugar dysregulation. So, if you don’t have protein ateach meal, um, you’re going to eat more of whateverelse you’re having.So one example is, um, pasta. So pasta tends to bea higher carb meal. And there is protein someti–sometimes on it, but if it has no protein, you’regonna eat a lot more pasta. Whereas that protein, if it’s onyour plate, it’s going to fill you up. And to go along withthat is your fibre. So fibre also fills you up. So having lots of veggiesin that– that pasta too. So I hope thatanswers your question.[Hiltrud] Mm-hmm. Good, and um, I– we’ve got acouple more in the chat box. So, uh, hold on, sorry,I lost the one I had. That was about coconut kefir. What do you think of that? Yeah, that’s a good question. So with the kefir, um, thebiggest thing I want to suggest on the kefir is to get it plainand add in your own sweetness, so whether it’s pure maple syrupor honey, um, because those things that their flavour, likeeven yogurts, they can have a lot of added refined sugars tothem, so it kind of counteracts what you’re doing it for, right? You’re taking the probiotic richfood to reduce the bad bacteria, but then you’refeeding them with the sugar.So getting it plain andadding your own sweetness. But yeah, coconut sugar is agood– a good one, just like the regular cow’s dairy. So yeah, coconutsugar is a good one. [Hiltrud] Okay, then we’ve got aquestion, do you have a natural remedy for coldsor other disease? And what aboutcancer prevention? Mm-hmm, yeah, so for colds,um, basically, you’re looking at overall preventionof these things. So supporting yourimmune system, right? So looking at that stressresponse, but also really with immune system is looking at yourgut health, right, because 70% of your immunecells are in your gut. So root cause, lookingat gut health first. And then specific vitamins for–for preventing illness will be your antioxidants. So going back to thoseanti-inflammatory foods, the Omega-3’s, um, the other oneslisted, turmeric, ginger, those are all antioxidant-rich, butalso things like, as we all– most of us know, Vitamin C richfoods, so that would be, um, any citrus foods.Also, sweet peppers are reallyhigh, and um, sweet potatoes. Um, looking at your sleep,’cause if we’re not getting enough sleep, that cortisol ishigh, and our immune system goes down with that. So getting adequatesleep is really key for– for prevention there. And then on the topic of thecancer prevention, that also has to do a lot withantioxidant-rich foods. Um, so think of likethe rainbow, right? Think about all the colours ofrainbow, lots of veggies, lots of fruits. And again, quick tip for thatis look at your lunch and your supper, is halfyour plate veggies? And that’s kind of agood place to start.[Hiltrud] Great. Um, another question, ginger andturmeric, is it better to eat them as food or astablets or capsules? So with a capsule, that’s justwhere you can get, um, a larger quantity of it, and youcan do it more routinely. So I would suggest more thecapsule form for something that you’re experiencing frequently. So if it is a lot of pain you’reexperiencing, capsules are great. Um, basically kind of treat themas an alternative to the– the Tylenol and the Advil. Um, whereas the food sources,it’s good just to incorporate to reduce inflammation overall, butit wouldn’t have that quick, um, necessarily effectlike the capsules would. Um, so you can get eitheror in– in capsule form. And on that note of supplements,is I want to really mention that supplements, um, you can getreally poor quality supplements, so you want to be carefulwith that and go to, ideally, a health food store. Health food stores wouldhave good quality supplements, whereas somewhere is like, um,you know, like a Shoppers that sells a lot of different things,they would have good and bad quality supplements and brands.So going to a health food store,you know you’re getting a good quality supplement. [Hiltrud] Mm-hmm. Um, yeah, there’s another onerelated to– oh, no, that’s– yeah, I think weanswered that one. So, um, uh, here’s another onethat’s, I’ve been having a lot of diarrhea. What can I do to stop this? I’m thinking it’s fromoily foods or pastries. Yeah, so with diarrhea, isit’s all the– the gut right? The gut’s not happy. Um, so with diarrhea, yeah,there could be a specific food trigger for you, causing it. Again, you know yourself best. So if you feel like it’s fattyfoods or pastries or things like that, rich foods or sugaryfoods, it might be, again, that gut imbalance where there’san overgrowth of bad guys. So we need to reduce therefined, um, flours, refined sugars, and then up theprebiotics in your diet.Um, and then also, too, if youfeel like it’s more on the fatty food side, sometimes that canbe a– um, more of a gallbladder and bile production issue. So looking at if that’s apossible thing too, and there’s lots we can do to support that,um, through diet or supplements too. So again, it’s– it’s tricky,though, to– to know your specific situation. Um, but yeah, gut healthwould be at the root of that. [Hiltrud] So then he has acomment, uh, quite different. So I’m working with FASDchildren, and this is happening a lot. The person who put the commentin may want to add a little bit more, because I’m not sure ifthat was relating to a specific thing that Andrea said. Maybe just, um, add a little bitmore into the chat box there. Um, okay, whathave we not answered? Dairy and egg sensitivity,what can be done about that? Uh, dairy and egg sensitivity,which are very common, uh, food triggers, all has to dowith the protein in them.So again, if you feel likeit’s a trigger for you, the best thing to do is eliminatethem for four weeks, and then reintroduce them tosee how you do with it. Um, but just, again, focusingon the swap, so choosing more coconut-basedthing versus dairy. So looking at lots of–of substitutes for that. Um, but sometimes, if you feellike it’s– it’s not a good– if it’s triggering something orinflammation, then it’s worth testing it out. [Hiltrud] Mm-hmm, good. And did you mention legumes? Or are they not an effectivesubstitute for animal proteins? Uh, so yeah, good question. So for substitute foranimal proteins, definitely. So your legumes would be likeyour beans, lentils, so they’re high in protein. But I always say, for those whoare on the vegetarian side, is you got to keep in mindthey’re also high in carb. So if you’re having legumes likebeans or lentils at your meals, you want to watch the carbson your plate too, because you don’t want to overdoit with the carbs.So sometimes you need to kind oftreat the beans like a carb and a protein. Um, but there’s lots of greatalternatives, too, for– for plant-based, like nutsand seeds are great. Um, when it comes to tofu, Iusually recommend like tempeh, which is that fermented tofu. So again, you’regetting more, um, gut health benefitsto it as well. Um, so yeah, there’s lots ofawesome protein alternatives for that too. But yeah, beansare– are a great one. Some people might, you know,fart a lot with them, or not break them down properly, andthat all has to do with the sulphur component in them.And it just means that we don’thave that enzyme to properly break down enough sulphur. But as our body eats more ofthem, we get used to it, and that will decrease. [Hiltrud] Mm-hmm, mm-hmm, great. Okay, they’ve gotlots more questions. So how often do you recommendsnacking in between meals to help reduce meal sizing andportion sizes for children? And is it different forchildren than for adults? That’s my little question. Yeah, good question, yeah. So I would treat it verysimilar, um, but be more, like, it’s more important forchildren, basically, ’cause they’re more active, right? Um, so with– start with adults,for example, is if you’re going– if your meals are morethan five hours apart, you want to add a snack inthere, ideally.So again, six hours or morebetween meals, you want to have a snack between those meals. If your meals are four hoursapart, you don’t need to worry about a snack. And then, now when it comes tochildren, again, they’re very active, moving around lots, itwouldn’t be a bad idea just to always have a snack betweenyour meal times, especially if they’re kind of like three mealsa day, is incorporating a snack. And again, it’s best to have alittle bit of protein in there, um, to help withthe blood sugars. [Hiltrud] Great, and do you haverecommendations for swapping breads, or any recommendationsfor a healthier bread? Mm-hmm, yeah, so when it comesto bread, um, just keep in mind, it’s that refined carb, so the,um, the flour-based foods, so it’s not to eliminate them,but in terms of gut health, if you’re focused on your guthealth, is how much of those you’re having.And that’s a big one I see,too, in terms of the weight, so weight-loss is, um, looking atyour refined sug– or your fine flour intake too. But in terms of breads, issprouted bread is a good option because it contains sproutedgrains, and when grains are sprouted, we digestthem a lot easier. So especially if someone’sslightly sensitive to some grains, or they don’t– they getbloated after having bread, is try the sproutedversion of bread. So most of these are in thefreezer section of your grocery store. [Hiltrud] Mm-hmm. Okay, now a hormonal question,do you recommend Inositol to aid in hormonal balance? Yeah, so, um, everyone’s– interms of supplements, I can’t really specifically recommendanything specific because it’s– everyone’s different, um, itdepends on what’s going on for you.But Inositol is used often forhelping regulate blood sugars. So if you have– strugglewith that insulin resistance, if you’ve been diagnosed with that,um, another one is if you’re feeling hungry all the time andyou– you’re struggling with that three to five hour rule, oryou’re grazing a lot, sometimes that Inositol, um, can help. So it just supports, um, bloodsugars, and that leptin and ghrelin, so those hormones thatmake you hungry and make you full. But again, you want to work witha practitioner before that, um, because Inositol’s also herbal,so with any herbal supplements and that, is you want todefinitely work with a practitioner. [Hiltrud] Okay, great. Um, a question about sleep. Any suggestions to sleep better? I take– take melatonin to getto sleep, but can’t stay asleep.Mm-hmm, yeah, so just kindof going back to, um, when we chatted about sleep. So if you’re falling asleepokay, um, but it’s more of a waking up in the middleof the night, so it– it could be a few things. It could be what you’re eatingbefore bed, um, if it’s dropping your blood sugar, so no proteinbefore be– if you’re not having protein before bed. It could be, um, the gut–gut bacteria and imbalance. Um, it could also be a foodsensitivity that you’re not aware of. Um, or it can be ahormone related thing. So more on the cortisol, highcortisol, um, so again, things that we can do to support that.[Hiltrud] Mm-hmm. So, yes, lots ofquestions still. [Chuckles] Which is great. No, I love this,good discussion. My son can’t tell when he’sfull, how much protein, fat, veggies, carbs should I befeeding my 11-year-old son to promote growth and good healthwhile combating the tendency towards overeating and obesity? And I think this is probablyhelpful for a few other people. And this is, I think, what theperson earlier was referring to, the tendency to overeatsometimes, or sometimes under-eat. Mm-hmm, yeah. Yeah, so ensuring, um,there’s protein on that plate. So a serving of protein, ormeat, um, is a deck of cards, the palm of your hand, andthat’s around 25 grams of protein. So that’s kind of like anaverage amount of protein at your lunch and supper. Usually breakfast is– is–is lower, around 15 grams of protein, so thatwould be like two eggs. But ensuring they’re havingenough protein on their plate. Um, and then what’s– and forovereating, is it’s, think of your stomach. Um, so your stomach,it only holds so much. Um, but it does shrinkand expand over time.But the fibre-rich foods likeyour veggies, those complex carbs, that’s gonna make– theyexpand in your stomach and they make you feel fuller. So if a meal has novegetables or fibre in it, we tend to eat– overeat. So again, going back to that–that pasta example, is you want to add lots– hidelots of veggies in it. So it’s looking– it’sroughly close to half the plate, veggies. Um, or you can add on theside veggies to it as well. And then, yeah, that carbs–looking at more of the complex carbs, so versus the refined. So pasta is made from flour, soit would be the refined carb, so having more of those– thosecomplex carbs in your plate, so looking at the fibre, theprotein content, and then to touch on fats is ideally somehealthy fats on your plate too.So that could be butter, thatcould be olive oil, that could be avocado oil, that could beolives, that could be nuts, seeds, so having some formof– of healthy fat in there. Usually, it’s whatyou’re cooking with, right? So you can kind of includethat as your healthy fat. So I would focus on– onensuring those things are in place. [Hiltrud] Mm-hmm, mm-hmm. Now a question aboutvitamins and supplements. And this question, there’s a fewparticular brands mentioned, I’m not going to read them outbecause one, I don’t think we need– want to go intopromoting one brand or another. But I think, um, uh, Andrea,if you can give some general information on how do we getobjective information on vitamin supplements, on their qualitycontrol, on their assurance, all of those things? Um, yeah, the retailstores don’t usually have that information, and thecompany websites don’t give full disclosure either.So what– what can you advise? Yeah, it’s really– it’s tricky. So, um, like– unlikemedications, supplements aren’t regulated. And some companies can put, youknow, whatever dose they kind of want, or they can put reallypoor quality things in them. So again, go to a health foodstore if you have one near to you. Um, another option is online,so there’s online health food stores, like Vita-save is one. Um,healthyplanet.com is one too. So there’s tons of online healthfood stores you can easily order from as well. And again, they will likelyhave those quality supplements, whereas you’re less likely toget a quality supplements if you go into, um, just a store,again, that has a mix of things. So going to a healthfood store for those. Um, and then, for example, Ican quickly touch on too to– to look at is if you’re getting a Bcomplex or a multivitamin, is to look for methyl,methylated B vitamins.So in the front of some of thewords, you’ll see methyl, so two of them being B12, so it’s goingto say Cyanocobalamin, that’s a synthetic form. And 50% of the population can’tconvert that synthetic form to its active form. So you’re taking in a supplementthat’s not even doing much for you, right? So it’s a lot of wasted money. So looking for Methylcobalaminversus the Cyanocobalamin. Um, and then the other one Iwant to mention is fish oil. If you are taking fish oil,that’s the– one of the most important to get qualityversions of, because fish oil, it’s an oil and it can beeasily– become rancid.And when it becomes rancid, itjust creates inflammation, and it does the opposite ofwhat Omega-3’s do, is anti-inflammatory, right? So, getting a good qualityfish oil if you’re taking one– you’ll usually see them inlike a– a tinted bottle. So you want to look for thattinted bottle because the light doesn’t get through, and heatdoesn’t get exposed to it as much. [Hiltrud] Um, next question,are sourdough breads better? Uh, so sourdough breads are, um,better than regular unsprouted bread, yes. Um, so sourdough bread isa fermented food, right? So there’s somefermentation in the process. So it is better for gut health. So yes, sourdoughbreads are a good option. [Hiltrud] Mm-hmm, great. And then, does carbonatedbeverages– or do carbonated beverages, including carbonatedwater, hinder indigestion and impact the gut? What are some good swaps? Yeah, so carbonated beverages,as long as there’s no artificial sweeteners or sugar addedto them, are a great water alternative, and they don’timpact, um, things negatively in terms of gut health.Um, that would be, again,more-so those refined sugars and the, um,artificial sweeteners. So yeah, carbonatedwater that has no sugar, no artificial sweetenersis a good option. So that’s a good optionalternative to, like, the pops, right? So even diet pop, regular pop. And then another thingon that note is kombucha. So those who are really intotheir pop and can’t, you know, get past that sweetness, um,is to try– test out kombucha, ’cause kombucha isnaturally pretty sweet. And again, you want to shoot forthe lower sugar ones, but you’re gonna get benefits withthat– with the probiotics. So sometimes swapping out thepop with a kombucha, and now with kombucha, you want to–don’t go overboard with them because, again, they havea lot of natural sugar.So I usually say, um, twocups a week is a good amount. So usually a bottle is two cups. [Hiltrud] And sorry, I mighthave been looking at the next question, but what did yousay about the carbonated water, like, you know, using aSodaStream or something like that? Mm-hmm, yeah, so great option. Um, you just want to avoidthe artificial sweeteners. So a lot of the drops thatthey use do have artificial sweeteners in them. So that would be like aspartame,um, Sucralose, those are all artificial sweeteners. Whereas a good swap can beStevia, so you can get Stevia drops and add it toyour SodaStream instead.Um, so yeah, you just want toavoid the high sugar ones and the artificial sweeteners. [Hiltrud] Great, great. Okay, next question, can myson who has ADHD take magnesium? What is the recommendeddose as well for adults? What would be the dose? So the son is 11. Mm-hmm, yeah. So magnesium is one of the mostcommon mineral deficiencies, and again, it’s our calming mineral. Um, so looking at for yourself,for example, is, you know, stress eats it up, lack ofsleep eats it up, coffee, sugar, alcohol, those alleat up magnesium.Um, so it’s a calming mineral,so we just kind of think, you know, if you feel like you needsome more calmness, if you’re constipated, if you’re notsleeping well, those are all kind of symptomsof low magnesium. And now with dosage, isit’s very individualized. So again, it depends on you,where you’re at with things, um, so I can’trecommend a specific dose. It would just be to followwhat’s on the back of the bottle.Um, and then in terms of whichis the low– probab– the lowest dose, they do suggest on there. So follow what’s onthe back of the bottle. And there’s different forms ofmagnesium, so be cautious with that, too. Um, so the one Isuggest is Bisglycinate. So Bisglycinate is the mostabsorbable form of magnesium. And if you do, um, what thebottle says, the lowest dose, and that’s definitely a safeoption for you and your son. And then, yeah, it doesn’t comeuntil you dose higher that you won’t really want to work witha practitioner, um, which I’ll often say, a lot of usneed a lot more than that.Um, and then if it’s more ofon the constipation side, is Citrate. Magnesium citrate targets thebowel directly, so you might want to get a Citrate formversus the Bisglycinate. [Hiltrud] And with that,thank you very much, Andrea. It’s been wonderfulhaving you on there. And thank you, it was greatto see all these– for you to answer all the questions, it wasreally awesome– [Andrea] No, thanksfor having me. [Hiltrud] –and information.Yeah, really valuable. Thank you. And if, again, if anyone hasmore questions, then feel free to reach out. [Hiltrud] Great. [Andrea] No questionis a dumb question. [Hiltrud] Mm-hmm. Okay, and there’s a fewpeople in the questions and chat saying, “Thank you,”as well, so. [Andrea] Aww. [Hiltrud] That’s really good. Okay, and thank you to ourlovely production team that’s been on doing this, andthey’ll be putting it all into a recording for anyone who missedit, they’ll be able to catch it once we post it on the website. And for sure, we’ll sendthe recipe out tomorrow. Great, thank you,everyone, and good night. [].


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