Uncategorized – Healthy Options – Nutrition, Weight Loss, Wellness Mississauga

Our body systems function efficiently when we eat healthy foods in the right proportions, drink lots of pure, filtered water, and breathe clean air. We will remain healthy, as long as these processes go unhindered, and as long as our various body systems receive the raw materials they need to grow, repair, function, and fuel our body. It is essential then that we do everything possible to get the most from our meals. Proper digestion is essential in ensuring that you get maximum nutrients from your meals. There are six Processes of Digestion:

1. Ingestion via The Mouth

To begin digestion, we first chew up foods into swallowable portions. You should chew thoroughly before swallowing. (It is recommended that you chew 20 times or more before swallowing.)
Salivary amylase will break down some carbs (polysaccharides) in the mouth.
From the mouth, food moves through the Pharynx (a passageway where nothing happens).
- Disease/Pharyngial tumor could affect transport of food to the stomach.

2. Propulsion (Movement) starts in the Esophagus

Upon swallowing, the food passes through a long tube called the esophagus into the stomach. The esophagus is non-acidic.
A fold of tissue – very strong muscular ring (the cardia spincter) functions as a valve, stopping food and digestive juices from re-entering the esophagus.
If the esophagus is damaged by tumour, hiatus hernia (when a part of the stomach is pulled up through the diaphragm) – it can impede the progress of food to the stomach. It may develop varicose veins or internal bleeding in the esophagus.
If acid backs up in the esophagus, it can lead to cancer.

3. Mechanical Digestion – mixing starts in The Stomach

The stomach has many layers of heavy muscle, which make the stomach “churn” like a washing machine.
As the stomach churns, it begins making acid digestive juices Hydrochloric Acid (HCL) that begin protein digestion, and mucous which protects the stomach from its own acid.
The HCL acid – involved in protein digestion. Stomach also has pepsinogen, which turns into pepsin to help digest protein.
FAT DIGESTION: Gastric Lipase starts FAT digestion, very lightly (people that don’t have a gallbladder must depend on the pancreas)
CARB DIGESTION: Carbs don’t break down in the stomach
CALCIUM & IRON: Need to be ionized by stomach acid in order to be absorbed in the small intestine. Not enough stomach acid can lead to osteoporosis and anemia.
INTRINSIC FACTOR: Vitamins come from macronutrients, either Protein, Carbs, or Fat. Vitamin B12 – connected to Amino Acid – Protein broken away from B12 molecule – B12 stands on its own (intrinsic factor) – ensures B12 absorbed when separated from amino acid.

Pathologies of the stomach

Hiatus Hernia – When a part of the stomach is pulled up through the diaphragm. Some doctors blame this on a genetically short esophagus.

However, the diaphragm has a weakness that allowed the stomach to pull up through it.
When the stomach is in a state of shock, this may slowly develop into an actual spasm of the stomach muscles. Spasm results in shortening of the muscle. In the more severe states, even the muscles of the esophagus can spasm, causing it to shorten.
Combine this shortened esophagus with a weakened diaphragm and you have a hiatus hernia.
The irritation of the stomach begins in early childhood, even thought the physical signs may not show on an x-ray till years later.

Low Stomach Acid – Hypochlorhydria – If the stomach does not churn properly, not enough digestive juice will be made.

Not enough digestive juice = poor nutrient absorption.
Stomach acid is important for the absorption of minerals and amino acids (protein).
- Calcium & Iron will pass through the digestive system without being absorbed.
- Lack of stomach acid is one of the main causes of poor absorption of minerals. This can lead to osteoporosis and anemia.
If the stomach acid that begins protein digestion is low, this means that amino acids deficiency can result, although this is rare.
Poor protein digestion can lead to “chunks” of protein traveling farther down in the intestinal tract. These chunks of protein can adhere to the sides of the small intestine, causing inflammation and creating larger spaces between the cells of the intestinal walls, causing leaky gut – leading to food allergies & autoimmune diseases.

Ulcers –

Undersecretion of stomach acid can also allow organisms to flourish in the stomach, because stomach acid is one of the natural antibiotics.
If the stomach does not make enough mucus to protect itself from acid, even the slightest amount of acid can result in acid irritation, which can cause ulceration.

High Stomach Acid – Hyperchlorhydria

Stress increases stomach acid (Normally food/protein signals HCL release)
NSAIDs – Anti-inflammatory Drugs (Aspirin, Advil, Motrin) can increase stomach acid. Use coated Aspirin. If not, it can eat up the mucosa of the stomach. Tylenol goes directly to the liver and small intestine.
Spicy foods (in some individuals)
Smoking, Coffee (caffeine), Alcohol, insufficient good bacterial flora, or H.Pylori in the stomach

We may have a depletion of HCL, e.g. lots of meat depletes stomach HCL so that the digestion will not be as good – depleted glands. When we don’t digest protein properly release gas bloating, burping acidic content back into esophagus (improper digestion). May experience discomfort between the shoulder blades – heartburn, usually acidic vapour touching the esophagus. When a person has heartburn: Take 2 glasses of cold water quickly, and chew on 2 long celery sticks.

Stomach Juice is also the “spark” that ignites the action of the intestine.

The rhythmic contraction that is set into motion by stomach acid is peristalsis.
Poor stomach function can be one of the causes of constipation, as lack of acid stimulation can result in decreased peristalsis.

4. Chemical Breakdown of Food Particles – Small Intestine & The Pancreas

Food moves from the stomach into the duodenum, which is the beginning of the small intestine. Alkaline bile from the liver and gallbladder is added to help emulsify fats and lubricate the intestine, and also large quantities of alkaline enzymes from the pancreas.
These digestive enzymes from the pancreas: Protease = breaks down Proteins into amino acids; Amylase = digest Carbs; and Lipase = digest Fats. The pancreas will finish up digesting whatever the mouth and stomach have failed to digest. These digestive juices from the pancreas are the group of digestive enzymes that most people depend upon for the bulk of their digestion. Not chewing foods properly puts even more stress on the pancreas.

5. Absorption of Nutrients

Happens in the small intestine. Nutrients transported to blood and liver to fuel all organ systems.

6. Elimination/Defecation

Bowel motility is extremely important for the maintenance of good health. Regularity means eliminating once or twice daily, with optimum transit time of 18 hours. Eating fibrous foods, ingesting healthy fats, and drinking lots of pure filtered water all factor into proper elimination.

How long do you want your bones to last? The obvious answer is “a lifetime”. And the good news is that it may be possible. But, like just about everything else in life, you get out what you put in!

Consisting of proteins and minerals – mostly calcium – bones are living tissue in a constant state of flux. They are like a bank account where you make deposits and withdrawals to suit your needs. Only in this case, the currency is calcium, the mineral that gives bones their strength and structure.

Most of the calcium you consume is stored in your bones. The remainder is used to support such critical functions as:

Maintaining a normal heartbeat – Calcium from milk products and heart healthy bacteria in yogurt may play a role in reducing blood cholesterol. Some research suggests that certain types of fat found in milk also help reduce the risk of heart disease.
Regulating blood pressure – Calcium, especially from milk products, has been shown to control blood pressure. A normal blood pressure is good for overall heart health.
Colon cancer – Calcium and vitamin D can play an important role in reducing the risk of colon cancer. Fermented milk products, such as yogurt and buttermilk, provide added protection. Some preliminary research also shows some milk fats may help in reducing the risk of this type of cancer.
Dental Health – Milk products, especially firm cheese (e.g. Cheddar, Swiss, Mozzarella, Edam, Monterey Jack and Brie), help prevent cavaties. Enjoying a fruit and cheese platter after a meal is a good thing.
PMS (premenstrual syndrome) – Some preliminary research has indicated that calcium may reduce symptoms such as bloating, fatigue, irritability, abdominal cramps and back pain.
Enabling muscles to contract and relax and blood clotting

Not Enough Calcium?

When you consume too little calcium to fuel these body functions, the blood “steals” what it needs from the bone bank. When more calcium is withdrawn than deposited, bones weaken and may eventually break … and the price is diminished quality of life. Since bones that “spend” more calcium than they save may end up fractured – the ultimate bankruptcy – clearly, sufficient calcium intake is one of the best investments you can make in your bones’ future.

Osteoporosis actually means “porous bones”. And, that’s exactly what it is: a disease in which bone gradually loses its mass, becoming brittle, fragile and very prone to fracture. The spine, wrist, and hip are most susceptible. Apart from the obvious pain and disability of broken bones, changes in body shape may also occur. People who appear to have shrunk with age or who are stooped and hunched over are not simply victims of bad posture; these deformities result when the bones in the spinal column crumble from lack of strength.

Approximately 1.5 million Canadians suffer from osteoporosis: one in every four women and one in every eight men over age 50. Like high blood pressure, osteoporosis is silent. It progresses without symptoms, often remaining undetected until a fracture occurs. That’s why understanding the risks and striving for prevention is so important.

The Hard Facts about Bones

The first two decades of life are prime bone-building years. That’s why it’s so important for teens to get sufficient calcium.
Bone strength peaks during the mid-20s.
Bone loss usually begins during the mid-30s, accelerating rapidly in women at the onset of menopause when production of estrogen (which helps maintain calcium balance in the bones) declines. This rapid bone loss usually lasts about five to ten years.
The combination of a well-balanced diet – rich in calcium- regular exercise and a healthy lifestyle is important to maintaining healthy bones.

Build Better Bones with Calcium, Exercise, and a Healthy Lifestyle

The Osteoporosis Society of Canada recommends a dietary intake of calcium of:

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1 – 3 years: 500 mg/day
4 – 8 years: 800 mg/day
9 – 18 years: 1,300 mg/day
19 – 49 years: 1,000 mg/day
50 + years: 1,200 mg/day

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Remember that not all calcium sources are created equal. The amount of calcium the body absorbs is determined by its source. Milk products are an excellent choice. Studies show that when you avoid milk products, you may be short-changing your calcium intake.

Equivalents of Absorbable Calcium

Food (cup)	Calcium	Mg of Calcium Absorbed	Servings to Replace Milk
Milk (1)	315	101.1	1
Almonds (½)	200	42.4	2 ¹⁄₃
Broccoli (½)	38	20.0	5
Red Kidney Beans (1)	52	8.8	11 ½
Spinach (½)	129	6.6	15 ¹⁄₃

If you’ve been looking for one more reason to get in shape, reducing the risk of osteoporosis is a mighty powerful motivator. In addition to weight training and brisk walking, try hiking, dancing, golf, climbing stairs, bowling, skating, and cross-country skiing. (Remember to consult your doctor before embarking on an exercise program.)

Get enough vitamin D (from fortified milk, mackerel, eel, herring, salmon, sardines, eggs, and liver); don’t smoke (studies show that smokers have low bone mass and are twice as likely to facture their spines and hips as non-smokers); consume alcohol in moderation (alcohol abuse has been identified as a significant risk factor in developing osteoporosis); watch your salt intake (sodium increases calcium loss); limit your caffeine consumption (caffeine increases calcium loss).

Can’t Tolerate Milk?

If you are one of those people who can’t handle milk and milk products without suffering from stomach cramps, bloating, gas and diarrhea, you may have a shortage of lactase enzymes necessary to digest the lactose sugar. Left undigested, lactose sugar ferments in the gastrointestinal tract and causes the unpleasant symptoms. The degree of lactose intolerance varies from person to person, from mild to severe. Sometimes it is only a temporary condition that develops after a bout of severe diarrhea. Research shows that even people with severe lactose intolerance can tolerate up to 1 cup/250 ml of milk with a meal. So try using small amounts of milk throughout the day.
Here are some other tips for getting enough calcium if lactose intolerant:

Try lactose-reduced milk (found in the milk section of most grocery stores). It’s 99% lactose free; use liquid lactase drops (found in drugstores) to make lactose-reduced milk at home; or take lactase enzyme tablets (also found in drugstores) at meals containing regular milk or milk products. These tablets take the worry out of dining away from home.
Try small servings of aged cheeses such as Cheddar, Swiss, brick, Camembert, Limburger and Parmesan. These cheeses contain very little lactose.
Eat yogurt. The bacteria in yogurt produce lactase enzyme, which continues to digest lactose even after the yogurt is eaten.
If you are severely intolerant, drink a plant-based beverage such as a fortified soy or rice beverage in place of milk. Look for a product that is enriched with vitamins A, D, B12, riboflavin, calcium and zinc.

Category: Uncategorized

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