Healthy Lifestyles

All About Protein for an Active Lifestyle

February 21, 2020February 21, 2020Leave a comment

Ever wondered how much protein is enough? What types? And when? Well today we’ll *whey* into this subject!

As mentioned in our first Sports Nutrition Article, protein is important for our health, especially for physical activity. Research is now suggesting that athletes and active individuals need more protein than what most individuals need [1].

Let’s look at why and what happens to the proteins we eat:

This last scenario is especially concerning for athletes and active individuals since they’re consistently working out and burning calories (energy). In other words, if we’re active but don’t have enough calories or protein, our muscles might become a source of fuel; i.e. our bodies would lose protein and not have enough to build and repair muscle.

So How Much Protein is Enough?

For best health and performance, the amount of protein should meet your specific needs. It depends on many factors: the type of exercise (intensity, duration), your weight, calorie intake, goals, age, etc. Generally the literature suggests between 1.2 – 2.0g of protein per kg of body weight a day [3]. This range is very broad; the higher end may be better suited for athletes training for specialized sports, while the lower end may be for individuals who are recreationally active. Talk to a Registered Dietitian (RD) to find out what your specific protein needs are.

*Note: It’s important to have enough calories especially from carbohydrates, so protein is spared from being used as fuel and can be used to build other proteins (ex. muscle) [1][4]. You can think of it like this: have protein to build and repair muscles, and carbohydrates to fuel.

Protein Timing

We know it’s important to have enough protein, but recent research shows that timing may matter just as much.

After we exercise, our body produces proteins to repair and rebuild damaged muscle – for 24 hours after exercise. This is when our bodies are more sensitive to the protein we eat [5]. They trigger and supply building blocks to make muscle and proteins [6][7].

So When Should I Have Protein?

The key to having a good supply of protein for your body is to have moderate amounts of high-quality protein spread throughout the day and after your workout. More specifically, research recommends to:

Have ~ 15-25g^†(or 0.3g per kg of body weight) immediately after or within 2 hours of exercise to best repair and build muscle ^§ [3].

Examples: 2 oz grilled chicken breast, 4 scrambled egg whites, 3 oz cooked salmon/tuna, 1 cup cooked beans, ¾ cup Greek yogurt, ¾ cup cottage cheese, 2 tbsp peanut butter

Spread protein intake throughout the day (every 3-5 hours) in modest amounts in meals and snacks – since our bodies don’t store protein

Does More Protein = More Gains?

No! Extra protein will not help you build more muscle! Current research has tested this and showed that doses of more than 40g after exercise do not enhance muscle growth in most people. There’s only so much your body can use in that time!

Having excessive protein may also lower kidney function along with other negative health effects, so it’s important not to overdo it [1]!

^†Note: This amount is generally for the typical athlete but depends on your weight. Check with an RD.

^§Note: Having enough energy (calories) is important to support muscles. If you do not (ex. if your goal is weight loss), then you may need more protein to support muscle growth and maintenance. This changes from person to person. Talk to an RD to find out what your needs are.

Which Protein Sources are the Highest Quality?

We’ve all heard the saying, “quality over quantity”. Well the same applies to the protein we choose to eat. If you’re active, consider high quality proteins because they’re easily used by muscles to promote muscle growth, repair and maintenance [1][3].

High-quality proteins are:

✔ Easily digested
✔ Provide essential amino acids that the body can’t make
(i.e. must come from food)

Examples of high-quality proteins:

Animal sources: dairy products, egg whites, lean beef, poultry, and fish
Plant sources: soy, quinoa, pea, beans, lentils, and peanuts
Isolated proteins^¶: whey, casein, egg white, and soy [1]

^¶Note: Choose protein from food sources over supplements as they provide a natural source of protein with other nutrients to support an active lifestyle.

But there’s one more player involved, and that’s leucine – probably one of the most important amino acids for improving muscle growth after intense exercise [1]. Proteins rich in leucine (such as whey, found in milk), have been shown to be the most effective in improving muscle growth with resistance exercise [1][6][8]. Studies point to this branched-chain amino acid (BCAA) as the trigger for the machinery responsible for making more muscle proteins [6].

The figure explains the theory that as leucine levels rise in the blood quickly, following exercise, it reaches a certain point where it triggers the production of muscle proteins more than a lower dose would. In other words, ***the theory is that protein with a high amount of leucine that digests quickly, will boost the amount of muscle proteins made following exercise.***

Foods Richest in leucine:

Animal sources: dairy products (ex. milk, yogurt, cottage cheese), egg whites, lean beef, poultry, and fish
Plant sources: soybeans, beans (ex. edamame), lentils, and peanuts

Note: there is little benefit of consuming a leucine supplement, rather high-quality proteins that contain leucine and other essential amino acids should be preferred for muscle growth promotion [6].

Therefore, athletes and active individuals should consider high-quality proteins that are:

Leucine-rich
Rapidly digested
Rich in other essential amino acids

To Summarise:

Athletes and active individuals require more protein, which depends on many factors
An RD can help determine what your specific protein needs are
Consider high quality proteins, rich in leucine and essential amino acids that digest rapidly to promote muscle growth, repair and maintenance
Spread protein intake throughout the day (every 3-5 hours) in modest amounts in meals and snacks
Have ~15-25g^† (or 0.3g per kg of body weight) of high-quality protein immediately after or within 2 hours of exercise to maximize gains

*Please be aware that these are general guidelines. Nutrition and intake varies by age, sex, height, activity, being pregnant or breastfeeding, and medical conditions. For more information or to sit with one of our dietitians for an individualised nutrition counselling session, please contact us at amananutrition@gmail.com or visit ourContact Us page to book your first appointment.

Until next time,

Sadaf Shaikh, PMDip, RD

References:

[1] Webb, D. (2014, June). Athletes and Protein Intake. Today’s Dietitian, 16(6), 22. Accessed from: https://www.todaysdietitian.com/newarchives/060114p22.shtml

[2] Unlock Food (2019). Introduction To Protein And High Protein Foods. Can be accessed from: https://www.unlockfood.ca/en/Articles/Protein/Introduction-To-Protein-And-High-Protein-Foods.aspx

[3] Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528. Chicago

[4] Rodriguez, N. R., Vislocky, L. M., & Gaine, P. C. (2007). Dietary protein, endurance exercise, and human skeletal-muscle protein turnover. Current Opinion in Clinical Nutrition & Metabolic Care, 10(1), 40-45.

[5] Burd, N. A., West, D. W., Moore, D. R., Atherton, P. J., Staples, A. W., Prior, T., … & Phillips, S. M. (2011). Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24 h after resistance exercise in young men. The Journal of nutrition, 141(4), 568-573.

[6] Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.

[7] Phillips, S. M. (2012). Dietary protein requirements and adaptive advantages in athletes. British Journal of Nutrition, 108(S2), S158-S167.

[8] Pennings, B., Boirie, Y., Senden, J. M., Gijsen, A. P., Kuipers, H., & van Loon, L. J. (2011). Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men. The American journal of clinical nutrition, 93(5), 997-1005.

Nutrition for an Active Lifestyle

February 7, 2020February 7, 2020Leave a comment

How to Come Out Swinging with the Help of Food

Exercise! We all do it (or at least try to 🙈) in some way, shape, or form. With the Canadian Physical Activity Guidelines stating that adults under age 65 need to have at least 150 minutes of moderate to high intensity aerobic exercise per week, it’s no wonder that physical activity is becoming a hot topic amongst not only our clientele but also our family and friends. Our bodies were simply made to move and even adapt with each workout – it’s no wonder, then, that being active comes with so many other benefits as well, such as reducing the risk of developing heart disease, stroke, type 2 diabetes, and even some cancers [1]. Everyone seems to know this, but there is still one area relating to physical activity that is a bit of a mystery to most people, and that’s what to eat to support your work out.

A balanced diet is not just complimentary to exercise – it’s a necessity!

With so much information available online (think: almost everyone on YouTube or Instagram nowadays) it’s easy to get confused and try to figure out what applies to you and your exercise routine. The good news is that the vast majority of people who exercise don’t need to tweak their eating habits too much. The new Canada’s Food Guide is super helpful in this regard and helps to ensure that you’ll get enough of the nutrients (in particular protein, carbohydrates, and fats) that you need to improve your health and support your active living.

Let’s take a look at the new Food Guide so you can get an idea of what I’m talking about:

–

PROTEIN

The amount:

Getting enough protein is important for everyone, but it proves to be crucial for physical activity. Because protein is the building block of your muscles, you need to be able to get a bit more of it in your diet if you’re working out intensely to help your muscles grow and recover from any exercise you might do. This is why you’ve probably heard that you need 0.8g of protein per kg of your body weight normally but that number goes up depending on how long and vigorous your sessions might be [2] [3]. As a result, try to have at least a quarter of your plate be a source of protein at breakfast, lunch, and dinner. In addition to having protein during your main meals, talk to a Registered Dietitian about how much more protein you might need to also incorporate into your day through snacks and pre-/post-workout bites.

The timings:

One thing that seems to be universal for most people that exercise is the benefit of having protein during or directly after your workout. Research has shown that having about 20g of protein at these times can help build muscle faster [4]. It might be easier to save the protein for after rather than during, though, as it could be a bit heavy on your stomach when moving around so much.

So what kind of protein should I be having?

You should try to reach for lean protein foods. These are good quality protein sources that are lower in fat but still have the nutrients you need. Think of skinless chicken, turkey, tuna, shellfish, and pulses like beans, chickpeas, and lentils.

CARBOHYDRATES

The amount:

Carbs are the #1 source of energy in our bodies, so it’s no wonder they play a large role in exercise nutrition [5]. In fact, whenever you eat, carbs are broken down into glucose and are used by cells in the body that need it. After these cells have been fed, extra glucose is stored in your body as “glycogen”. During intense workouts, this glycogen can be used up, causing you to feel tired and need to stop.

To avoid this, make sure you’re having enough carbohydrates in your diet. This depends on your level of exercise intensity and how much you work out, but ensuring you have a quarter of your plate be sources of carbs (such as whole grains) during breakfast, lunch, and dinner is a good start. A Registered Dietitian will be able to guide you on how much more you might need during snacks or around workouts as well.

The timings:

If you happen to be doing intense, over 1 hour workouts (or if you’re playing intense sports for that amount of time) having carbs before and perhaps even during your exercise could help refuel your body and keep fatigue at bay [4].

So what kind of carbs should I be having?

Aim to have whole grains such as whole grain pasta, brown rice, oats, and quinoa during meal times. These will provide you with fibre and lots of B vitamins to promote bowel health and give you energy [6].

Incorporate fruits and low-fat dairy/dairy alternatives into your diet too. While these are not in the “whole grains” section of the Food Guide, fruits and dairy/dairy alternatives are sources of carbohydrates and are good sources of energy. Fruits, in particular, are also a good source of antioxidants like Vitamin C that protect your body’s cells from damage and stress associated with exercise [7] [4]. Dairy and dairy alternatives like fortified soy, cashew, and almond milk all provide calcium and vitamin D to help keep your bones strong and resistant to injury.

FATS

The amount:

Remember all the anti-fat propaganda from the 90s/00s? They were wrong! Fat is actually an important part of a balanced diet. In fact, fat provides us with energy and even helps our bodies absorb vitamins A, D, E, and K [8]. Fat even helps with your brain health too – without it, we wouldn’t be able to function and work out, so it’s a good thing you only need about 2-3 tbsp of healthier cooking oils or a 1/4 cup of certain nuts and seeds daily [9] [3]. Because fat is in so many foods, this is the only amount you’ll need to think about adding into your meals in order for you to get 20-35% of your total energy coming from this great macronutrient [10].

The timings:

More good news! Because the amount of added fat needed is so little, timings aren’t really an issue. You could easily get this amount before dinnertime even rolls around through the cooking oil and margarine you might have in your meals.

So what kind of fats should I be having?

Limit sources of saturated and trans fats, like pastries and fast food. These have been linked to heart disease and wouldn’t be conducive to an active lifestyle [11].

Reach for sources of monounsaturated fats and polyunsaturated fats instead, like olive oil, avocados, flaxseeds, and walnuts. These will help improve your heart health and work together with exercise to build a stronger you.

FLUIDS

The amount:

While there are a lot of fancy calculations out there to help you figure out exactly how much water you need, you can simply drink water throughout the day. This will stop you from getting dehydrated and help you achieve your best exercise performance [4].

The timings:

Before, during, and after exercise are all good times to stay hydrated. In particular, drinking water while you are active and keeping it closeby at all times is a great way to replenish any fluids your body is losing through sweat. Listen to your body: if you don’t remember having had water in a while or if you feel thirsty, don’t be afraid to take a time out and grab some H₂O. Your body will thank you!

So what kind of fluids should I be having?

Water should be your drink of choice when being active. In the event that you are working out at a high intensity for over 45 minutes, consider sports drinks that contain electrolytes as well. This is because your body doesn’t just lose water when sweating – electrolytes like sodium, potassium, and chlorine escape as well [12]. These losses (particularly of sodium) can even cause cramping, so in intense cases where this can happen sports drinks should be considered [4].

In conclusion…

As simplistic as it may seem, combining all of these ideas into one meal plan actually creates what many of us already do or are striving towards: having three meals a day (with the odd snack in between meals) as well as fluids like water and dairy beverages throughout. I hope the tweaks to this old-age formula are not too daunting and you find yourself able to adopt a diet that can support you on your exercise journey 😌.

It is important to remember, though, that these are all very general guidelines on exercise nutrition. Every active person is different: macronutrient and caloric needs are dependent not only on age, height, weight, and sex/gender but also the type of physical activity you partake in, the amount of time you spend training/competing daily, and the intensity at which you perform. Seeing a Registered Dietitian is therefore very important and can help you create an individualized meal plan that works best for you and can contribute to optimal performance. If you feel like that’s something you’d benefit from, contact us and we can work together to build a stronger you!

Until next time 😉,

Huda Amareh, MAHN, RD

–

References:

[1] Canadian Society for Exercise Physiology and Participaction (2018). Canadian Physical Activity Guidelines. Can be accessed from: https://csepguidelines.ca/adults-18-64/

[2] Unlock Food (2019). Introduction To Protein And High Protein Foods. Can be accessed from: https://www.unlockfood.ca/en/Articles/Protein/Introduction-To-Protein-And-High-Protein-Foods.aspx

[3] Unlock Food (2019). Sports Nutrition: Facts on Carbohydrate, Fat and Protein. Can be accessed from: https://www.unlockfood.ca/en/Articles/Physical-Activity/Sports-Nutrition-Facts-on-Carbohydrate,-Fat-and-P.aspx

[4] Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528. Chicago

[5] Jequier, E. (1994). Carbohydrates as a source of energy. The American journal of clinical nutrition, 59(3), 682S-685S.

[6] Government of Canada (2019). Eat whole grain foods. Can be accessed from: https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-whole-grain-foods/#section-1

[7] HealthLinkBC (2018). Antioxidants and Your Diet. Can be accessed from: https://www.healthlinkbc.ca/healthy-eating/antioxidants

[8] HealthLinkBC (2018). Types of Fats. Can be accessed from: https://www.healthlinkbc.ca/health-topics/aa160619

[9] Chianese, R., Coccurello, R., Viggiano, A., Scafuro, M., Fiore, M., Coppola, G., … & Meccariello, R. (2018). Impact of dietary fats on brain functions. Current neuropharmacology, 16(7), 1059-1085. Chicago

[10] Coaching Association of Canada (2020). Training Diet Fat – Get the Essentials. Can be accessed from: https://www.coach.ca/training-diet-fat-get-the-essentials-p154688

[11] Heart and Stroke (2018). Dietary Fats, Oils, and Cholesterol. Can be accessed from: https://www.heartandstroke.ca/get-healthy/healthy-eating/fats-and-oils

[12] Baker, L. B., De Chavez, P. J. D., Ungaro, C. T., Sopeña, B. C., Nuccio, R. P., Reimel, A. J., & Barnes, K. A. (2019). Exercise intensity effects on total sweat electrolyte losses and regional vs. whole-body sweat [Na+],[Cl−], and [K+]. European journal of applied physiology, 119(2), 361-375.

Is Whole Wheat the same as Whole Grain?

January 10, 2020January 10, 2020Leave a comment

You may have heard that whole wheat (or brown bread) is healthier than white. But is whole wheat the same as whole grain? Let’s find out.

Grains have 3 parts to them: germ, endosperm and bran [1]. Whole grains are the least processed and have all 3 nutritious parts. Whereas whole wheat and white flour have some or all of the germ and bran removed – leaving them with less nutrition.

Whole grains

Lower risk of diabetes, heart disease, and some cancers [2]
Help in keeping a healthy weight
Are the least processed: have all 3 nutritious parts of a grain i.e. have more vitamins, minerals, fibre, antioxidants, and healthy fats [1]

Whole wheat

Is a refined grain – i.e. partially processed to remove some of the germ and bran
Has less fibre, minerals, vitamins and healthy fats
Can still be a healthy choice [3]

Tips when choosing Whole Grain bread

Look for “100% whole grain” – make sure it’s 100%
Look for at least 2g of fibre per slice (low in sodium, sugar and fat)
Make sure the first ingredients have the word “whole” before them ex. Whole grain wheat flour, whole rye etc
Multigrain / Stone Ground / Enriched ≠ Whole grain

Tips when choosing Whole Wheat bread

Whole wheat ≠ whole grain
Look for 4g of fibre per serving
Where possible, choose whole grain bread more often

Conclusion

To summarize, whole grains have all 3 parts of the kernel, therefore they contain more nutrition and have more health benefits than refined grains!

Until next time,

Almas-Sadaf Shaikh, PMDip, RD

References:

[1] All About Whole Grains. (n.d.). Retrieved December 17, 2019, from https://www.unlockfood.ca/en/Articles/Cooking-Food-Preparation/Cooking-with-Whole-Grains.aspx.

[2] Choosing Whole Grains FAQs. (n.d.). Retrieved December 17, 2019, from https://www.unlockfood.ca/en/Articles/Canada-s-Food-Guide/Choosing-Whole-Grains-FAQs.aspx.

[3] How to Choose the Best Sliced Bread. (n.d.). Retrieved December 17, 2019, from https://www.unlockfood.ca/en/Articles/Grocery-Shopping/How-to-Choose-the-Best-Sliced-Bread.aspx.

Is Raw Sugar Healthier than White or Brown Sugar?

December 13, 2019Leave a comment

You may have seen raw sugar (or turbinado sugar) being served at coffee shops or sold in grocery stores. Some brands claim that raw sugar is more natural and beneficial than white or brown sugar. So what’s the difference?

Raw sugar:

Is processed by boiling the cane juice only once to remove some molasses
Contains trace amounts of micronutrients (calcium, iron, potassium and antioxidants)
Has a caramel flavour, and are golden brown crystals
Is more expensive (2-3 times the price of white sugar)

Similarities between the 3 sugars:

Similar nutrient profile per tsp: 16 calories, 4g carbs [1]
Per 1 tsp, all 3 sugars do not provide even 1% of recommended daily intakes of calcium, iron or potassium, nor has a significant amount of antioxidants
All 3 are sucrose and are processed from sugarcane / sugar beet [2]
All 3 are added sugars that can raise blood sugars 😦

So although raw sugar has trace amounts of minerals and antioxidants, you would have to have cups and cups of raw sugar to get the same amount of minerals and antioxidants from nutritious foods like bananas (potassium), spinach (iron), milk (calcium) or blackberries (antioxidants) [1]! So if you choose to have raw sugar, consider it for its flavour more than it’s nutrition!

Bottom Line

To summarize limiting added sugars is part of a healthy diet, whether that’s white, brown or raw sugar!

Until next time,

Almas-Sadaf Shaikh, PMDip, RD

*Please be aware that these are general guidelines. Nutrition and intake varies by age, sex, height, activity, being pregnant or breastfeeding, and medical conditions. For more information or to sit with one of our dietitians for an individualised nutrition counselling session, please contact us at amananutrition@gmail.com or visit our Contact Us page to book your first appointment.

References:

[1] FoodData Central. (n.d.). Retrieved December 4, 2019, from https://fdc.nal.usda.gov/.

[2] Thalheimer, J. C. (2015, September). Added Sugars and Heart Health. Today’s Dietitian, 17(9), 38.

Photocredit: Mother Jones

Will Fluoridated Water Affect my Child’s IQ?

November 1, 2019December 10, 2019Leave a comment

To know what fluoride is and why our water is fluoridated, check out our last Fact Friday post here. Today’s post reviews the current research on whether drinking fluoridated water will affect a child’s IQ.

A recent Canadian study looked at the association between consumption of fluoride by pregnant women and their child’s IQ. From 601 mother-child pairs in six cities, they looked at how much fluoride the mothers consumed, how much was in their urine, and then tested the child’s IQ at age three [1]. To simplify, what they found was a slight decrease in IQ when the mother’s urine had a bit more fluoride ^a. This was only the case for boys, not girls. However the child’s IQ (regardless of sex) slightly decreased when the mother’s daily fluoride intake was higher ^b.

So does this mean I should avoid fluoride while pregnant?

In the realm of research, we investigate to add to our knowledge. While this study presents that there is a potential association, we cannot prove that it is definitely true or that there is a risk with just one study.

This study has some limitations:

Some key measurements were off – fluoride intake did not match urinary fluoride, i.e. we don’t know exactly how much fluoride the mothers were consuming to make a conclusion.
The decrease in IQ only affected the boys – it is very unclear why fluoride consumption would not affect girl’s IQ as it did in the boys, although similar studies did not find a difference in sex as they did.
Previous studies had fluoride levels way above acceptable limits in Canada – these studies took place in regions where water fluoride concentrations are well above the guideline (1.5mg/L) [2]^c.
High fluoride in 3 urine samples ≠ exposure to baby – three urinary samples from the mother do not reflect the overall exposure of fluoride to the fetus over the whole pregnancy.
They did not take into account different ways of intaking fluoride: As mentioned, fluoride is present in toothpaste, mouthwash, some bottled water, and food i.e. measurements were off.

Conclusion:

Though we can’t make conclusions based on one study, we can continually review what level of fluoridation is best for us. Based on years of research, we know that drinking optimally fluoridated tap water in Canada is safe, improves oral health and is better for the environment than bottled water!

^a Results: With an increase of 1mg/L of maternal urinary fluoride they found an associated decrease of 4.49 points in their child’s IQ, but only when the child was a boy, and not in girls.

^bWhen mother’s daily fluoride intake increased by 1 mg, they found an associated decrease of 3.66 points in their child’s IQ (regardless of sex).

^cThe researchers try to back up their results by quoting studies that have observed a similar association. But these studies took place in regions where water fluoride concentrations are well above the guideline of 1.5mg/L (the highest acceptable amount in Canada), while the study conducted in Mexico did not report a concrete fluoride value at all [3].

Please be aware that these are general guidelines. Nutrition and intake varies by age, sex, height, activity, being pregnant or breastfeeding, and medical conditions. For more information or to sit with one of our dietitians for an individualised nutrition counselling session, please contact us at amananutrition@gmail.com or visit our Contact Us page to book your first appointment.

Until next time,

Almas-Sadaf Shaikh, PMDip, RD

References:

[1] Green R, Lanphear B, Hornung R, et al. Association Between Maternal Fluoride Exposure During Pregnancy and IQ Scores in Offspring in Canada. JAMA Pediatr. Published online August 19, 2019. doi:10.1001/jamapediatrics.2019.1729.

[2] Health Canada (2017). Fluoride and Oral Health. [online] Available at: https://www.canada.ca/en/health-canada/services/healthy-living/your-health/environment/fluorides-human-health.html

[3] Bashash, M., Thomas, D., Hu, H., Angeles Martinez-Mier, E., Sanchez, B. N., Basu, N., … & Liu, Y. (2017). Prenatal fluoride exposure and cognitive outcomes in children at 4 and 6–12 years of age in Mexico. Environmental health perspectives, 125(9), 097017.

Fluoride: Friend or Foe?

October 4, 2019December 10, 2019Leave a comment

What is fluoride? Is it safe? Why is our water fluoridated? Find out in today’s Fact Friday.

What is fluoride?

You may have heard of this element way back in science class. Well fluoride is a mineral, and it is found in food, water, air, soil, and also found in toothpaste and mouthwash [1].

Why is water fluoridated in Canada?

Water has been fluoridated in Canada for over 70 years to prevent our teeth from decaying [2]. Registered Dental Hygienist Zohra Chhiboo explains that “fluoride helps in remineralization, desensitization and prevention of decay for teeth. Fluoridated water to an optimal level, is beneficial for children and adults as it’s a natural, safe and effective way to give exposure to these benefits”. The provincial ministry of environment regulates how much fluoride is in our water [3].

*Note: Speak to a dental professional for more information on fluoride and your dental health!*

Is bottled water a better choice?

As mentioned, water that has optimal amounts of fluoride is shown to improve oral health and prevent cavities. But not all bottled water has fluoride. Therefore, try drinking more tap water or use it when cooking. (It’s also much better for the environment! Yes, climate change is real).

Are there any side effects from drinking fluoridated water?

There are two known side effects of having too much fluoride: dental fluorosis and skeletal fluorosis. The first condition only happens when you’ve had too much fluoride as a child (for ex. accidentally swallowing toothpaste), and as a result, your adult teeth have white or brown spots [3]. Skeletal fluorosis happens when you’ve had excessive amounts of fluoride daily, for a long time, and causes bones and joints to become hard [1].

Fortunately in Canada, the levels of fluoride in our water and other products are regulated and limited to be kept low [1]. And therefore some of these conditions become more and more rare.

What about if I’m pregnant or breastfeeding?

Health Canada states that other than fluorosis there aren’t any health conditions associated with fluoride, and that it is safe to have while pregnant or breastfeeding [1]. They do suggest to check if your infant formula has fluoride in case you add drinking water to it that has more than the guideline (1.5mg/L). In these infant formulas, they recommend using water with less fluoride.

Stay tuned for our upcoming post where we will review current research on whether drinking fluoridated water will affect a child’s IQ!

Conclusion:

Based on years of research, we know that drinking optimally fluoridated tap water in Canada is safe, improves oral health and is better for the environment than bottled water! So grab that reusable water bottle and fill it with some fresh tap water!

Until next time,

Almas-Sadaf Shaikh, PMDip, RD

References:

[1] Health Canada (2017). Fluoride and Oral Health. [online] Available at: https://www.canada.ca/en/health-canada/services/healthy-living/your-health/environment/fluorides-human-health.html

[2] City of Toronto. (2019). Dental & Oral Health Services. [online] Available at: https://www.toronto.ca/community-people/health-wellness-care/health-programs-advice/dental-and-oral-health-services/?accordion=fluoride-and-drinking-water

[3] Unlock Food (2018). Facts on Fluoride. [online] Available at: https://www.unlockfood.ca/en/Articles/Dental-health/Fluoride-Facts.aspx

[4] Public Health Agency of Canada and Health Canada (2018). Fact sheet – Community water fluoridation. [online] Available at: https://www.canada.ca/en/services/health/publications/healthy-living/fluoride-factsheet.html

What’s the Scoop on Collagen Powder?

September 13, 2019December 10, 2019Leave a comment

Your skin covers your whole body and is a protective barrier from all sorts of environmental dangers [1]. Part of what makes your skin is a type of protein called collagen.

Collagen is a protein found in our skin, bones, joints, and other tissues to help maintain strength, structure, or elasticity [1]. There are different types of collagen:

Type I is found mostly in skin, bones, tendons, and ligaments.
Type II found in cartilage and skin as well [2]. When our skin ages, it’s because the collagen in it is deteriorating. Type I is found mostly in skin, bones, tendons, and ligaments.
Type III is typically found with Type I and is also a component of connective tissue [2].

I keep hearing about different types of collagen supplements. How are they different?

The collagen supplements you may see in health food stores come from three major sources – chicken, bovine (from cows), and marine (from fish). Since cow and marine collagen are usually Type I, it is often recommended by professionals for healthier skin. Chicken collagen, which is usually Type II, has gotten attention in recent years for its rumoured role in joint health.

Is it true that collagen levels decrease naturally over time?

Yes! As we age, your body breaks down collagen at a faster rate in your skin, bones, and joints. Here are a few signs you can begin to notice with time [3][4]:

Wrinkles on your skin
Aching muscles
Issues with your gut
Poor wound healing

I’ve noticed some of these things! Will collagen powder help me?

So you’ve noticed some wrinkles and are considering collagen supplements. The thing is, though, that consuming collagen supplements does not necessarily mean it will go straight to your skin (or joints) and make them healthier or stronger.

Let’s look at what happens in our body when we consume collagen supplements [5]:

As shown above, your body will decide where and how to use the amino acids broken down from your collagen powder supplement.

But what does the research say?

Good, unbiased research articles that show clear benefits to taking collagen supplements are few and far between. While waiting for more conclusive evidence to come through, it is important to remember that our bodies are amazing and actually make collagen naturally anyways! By consuming a balanced diet with enough protein and making sure you aren’t missing out on important vitamins and minerals, you will be able to give your body the tools to make the collagen you need.

So what’s needed to make collagen?

Your body needs protein, vitamin C, and trace minerals like zinc, sulfur, and copper to make collagen. Let’s explore each one:

Vitamin C and other antioxidants not only help with making collagen but also protect it [5] [6]. It can be found in fruits and vegetables like oranges, bell peppers, strawberries, and broccoli.
Zinc assists in the process of making collagen and also comes in handy with wound healing [6]. It is mostly found in meat, whole grains, pulses, and seafood, so consider foods like bran cereal, pumpkin seeds, baked beans, organ meats, and even oysters for some natural sources of this important mineral.
Sulfur as part of glutathione prevents the breakdown of collagen in your body [7]. It can mostly be found in protein foods and things like onion and garlic. If you’ve ever wondered what makes these foods taste and smell the way they do, sulfur is your answer!
Copper is a major player in building collagen. It can be found in organ meats and seafood such as lobster and oysters [8]. For those hoping to avoid animal products, sesame seeds contain some copper as well. Vitamin C and other antioxidants not only help with making collagen but also protect it. It can be found in fruits and vegetables like oranges, bell peppers, strawberries, and broccoli.

In conclusion…

Collagen production is actually quite simple: by eating a well balanced diet and a variety of healthy foods, you can ensure that you’ll get all the nutrients your body needs naturally. And most of all, you won’t have to spend money on supplements 😉

Until next time,

Huda Amareh, MAHN, RD & Almas-Sadaf Shaikh, PMDip, RD

*Please be aware that these are general guidelines. Nutrition and intake varies by age, sex, height, activity, being pregnant or breastfeeding, and medical conditions. For more information or to sit with one of our dietitians for an individualized nutrition counselling session, please contact us at amananutrition@gmail.com or visit our Contact Us page to book your first appointment.

References:

[1] Vollmer, D., West, V., & Lephart, E. (2018). Enhancing skin health: By oral administration of natural compounds and minerals with implications to the dermal microbiome. International journal of molecular sciences, 19(10), 3059.

[2] Ricard-Blum, S. (2011). The collagen family. Cold Spring Harbor perspectives in biology, 3(1), a004978.

[3] Avila Rodriguez, M. I., Rodriguez Barroso, L. G., & Sánchez, M. L. (2018). Collagen: A review on its sources and potential cosmetic applications. Journal of cosmetic dermatology, 17(1), 20-26.

[4] Rangaraj, A., Harding, K., & Leaper, D. (2011). Role of collagen in wound management. Wounds uk, 7(2), 54-63.

[5] Murad, S., Grove, D., Lindberg, K. A., Reynolds, G., Sivarajah, A., & Pinnell, S. R. (1981). Regulation of collagen synthesis by ascorbic acid. Proceedings of the National Academy of Sciences, 78(5), 2879-2882.

[6] Bishop, A., Witts, S., & Martin, T. (2018). The role of nutrition in successful wound healing. Journal of Community Nursing, 32(4).

[7] Liu, R. M., Liu, Y., Forman, H. J., Olman, M., & Tarpey, M. M. (2004). Glutathione regulates transforming growth factor-β-stimulated collagen production in fibroblasts. American Journal of Physiology-Lung Cellular and Molecular Physiology, 286(1), L121-L128.

[8] Harris, E. D., Rayton, J. K., Balthrop, J. E., DiSilvestro, R. A., & Garcia-de-Quevedo, M. (1980). Copper and the synthesis of elastin and collagen. In Ciba Foundation Symposium (Vol. 79, pp. 163-182).

The Wonders of Water

August 20, 2019December 10, 2019Leave a comment

Did you know that your body is mostly made up of water? There’s a reason for that!

Water is used for:

Digestion
Removing wastes
Transporting nutrients
Metabolism
Regulating your body temperature and blood pressure
Helping to keep your skin, joints, and organs healthy [1]

Do I really need 8 cups a day?

Healthy adults generally require up to 9-12 cups of fluid a day (depending on your sex, age, activity level, and even the weather) [1].
Note: Fluid is not just water, but can be food and drinks that contain water such as milk, tea, soup, etc.

People at risk:

Certain groups of people are at higher risk of becoming dehydrated:

The elderly
Young children and infants
Athletes
People who work outdoors

Indicators of dehydration:

Your body loses fluids during exercise and in hot conditions through sweat, so it’s important to replenish/restore these losses by drinking water throughout the day. Indicators that your body is already dehydrated and needs water include:

Feeling thirsty
Dark urine
Not urinating very much
Feeling dizzy
Delirium (mostly in the elderly)
Dry skin and lips

Can sugar-sweetened beverages (like juice, pop, and chocolate milk) give me the fluid I need?

Sugary drinks definitely do contain water, but the amount of sugar (and in the case of pop, the acid too) makes water the best choice to stay hydrated. Limiting sugar in your diet has lots of positive effects on your health, and avoiding pop (even diet ones!) can save your teeth from erosion.

Will caffeine make me dehydrated?

Try to limit your caffeine intake to less than 3 cups a day (400mg of caffeine/day) [4]. This is the amount that research has shown that does not cause your body to be dehydrated or make more urine (especially if you drink caffeine regularly).

Tips to stay hydrated:

Keep a reusable water bottle handy
Have a cup of water when you wake up and go to bed
Add fun flavours to your water like cucumber, herbs, lemon, etc
Have a glass of water with meals
Drink one glass of water with medication
Drink when you feel thirsty
Track your intake with apps

Be sure to check out our Recipes for fun infused water ideas to help you stay hydrated!

Until next time,

Almas-Sadaf Shaikh, PMDip, RD & Huda Amareh, MAHN, RD

References:

[1] Dietitians of Canada (2014). Guidelines for drinking fluids to stay hydrated [online] Available at: https://www.dietitians.ca/getattachment/becace49-3bad-4754-ac94-f31c3f04fed0/FACTSHEET-Guidelines-for-staying-hydrated.pdf.aspx [Accessed 28 Apr. 2019].
[2] Canadian Association of Nephrology Dietitians. (2008). Essential guide for renal dietitians (2nd ed.). [Accessed 1 Aug. 2019].
[3] Health Link BC (2015). Healthy Eating Guidelines for Prevention of Recurrent Kidney Stones. Available at: https://www.healthlinkbc.ca/hlbc/files/healthyeating/pdf/eating-guidelines-for-kidney-stones.pdf [Accessed 1 Aug. 2019].
[4] Dietitians of Canada (2013). What is caffeine? Is it bad for my health?. [online] Available at: https://www.dietitians.ca/Downloads/Factsheets/What-is-caffeine.aspx [Accessed 2 May 2019].