Welcome to Part 1 of Our Expert Series!

Keep Your Colon Clean! Kristin Metvedt BA RHN, dishes on her tips for superior colon health...

Feeling sluggish? Constipation is not a common topic to blog about, yet for many people occasional constipation or sluggish bowel movements is a real pain in the be-hind! It’s estimated that 25% of people in Canada suffer from constipation and everyone at some point in their lives can experience it, even people with healthy diets.

When it come to constipation, there's no need to be shy here! Let's talk about it and remove these troubled expressions from our faces!

Symptoms and Causes:

Common physical symptoms include gas (wind/flatulence), bloating, and cramping or pain can be present. A low fibre diet can easily be to blame, as well as low fluid intake, being sedentary and/or immobile. Other common causes include: age over 55, decreased physical activity, stress, travel or change in daily routine, eating a large amount of dairy products, or resisting the urge to have a bowel movement.

In some cases, medications could interfere with the body’s normal peristaltic movement of fecal matter towards the colon; for example, pain killers (opiates) and some dietary supplements (iron and calcium carbonate). Antibiotics can upset the intestinal flora, the healthy bacteria that thrive in the large intestine, leading to constipation and/or diarrhea. Health conditions such as hypothyroidism, pregnancy, hormonal changes in women and men, or depression also can cause constipation. If medications or a health condition is suspected as the culprit, talk with your doctor or pharmacist to help find a solution.

Stay tuned for tomorrow's part 2 of Kristin's blog series, Tips for Colon Health: Cancer and Your Colon.

Image source: bonkersycarax.blogspot.ca

Suffering from migraines but don't want to fill your system with all the drugs? Webber Naturals has got the expert nutritional advice for you!

Webber Naturals expert Dr. Stephanie Rubino has done the research and now she's sharing how your nutrition can do to treat migraine headaches...

If you have ever experienced a migraine, you know first-hand how it can negatively impact your daily routines. Migraine headaches can be extremely painful and are often accompanied by nausea, vomiting, and sensitivity to light and sound. You just want to lock yourself away in a dark room. More women suffer from migraine headaches than men, and migraines can be triggered by a number of factors such as stress , irregular sleep , hormone imbalances, skipping meals and smoking.

An increasing number of people are opting to ditch the migraine drugs for alternative, more natural therapies to help prevent and treat migraines. Unfortunately there is not one single treatment that would be effective for each person. Acupuncture, yoga, osteopathy, exercise, chiropractic, herbal medicines and nutrients have all received attention for their benefit in helping migraine sufferers. Let’s take a look at some of these therapies.

Diet

Identification of foods that may trigger migraine symptoms and restriction of these foods (once known) may help some people prevent migraine attacks. The following foods, beverages and additives are thought to trigger, or increase symptoms, and may need to be avoided by susceptible individuals.

• Alcoholic drinks (red wine, beer)

• Aged or strong cheese

• Aspartame, nitrites, sulfites

• Caffeine-containing drinks

• Chocolate

• Citrus fruits

• Cured meats (hot dogs, bacon, ham, salami)

• Fatty or fried foods

• Food dyes and additives

• Ice cream, yogurt, sour cream

• Meat and vegetable extracts

• Monosodium glutamate (MSG)

• Nuts

• Pickled herring, chicken livers

• Pork and seafood

• Tomatoes

• Foods containing tyramine (examples: soy sauce, miso, cured meats and aged cheese)

• Foods containing phenylethylamine (examples: cheesecake, yellow cheeses, and citrus fruit)

• Foods containing histamine (examples: bananas, tofu, miso, tomatoes, wine, and yeast)

Avoidance of the above foods may not be the complete answer and I know it can be difficult to stay away from all of these foods, but it’s a good idea to keep a diet journal to help you identify any possible food triggers. Note any appearance of migraine symptoms after the consumption of a particular food. If you are able to identify your food triggers then avoidance of those foods may be helpful. You can also speak to your health care provider about the available tests to identify your food sensitivities. Eating inconsistently throughout the day may also cause low blood sugar levels, which can also trigger a migraine. Eating every 3 hours and focusing your diet on whole grains, good quality proteins , fruits and vegetables is a great nutritional foundation for prevention.

Nutrients

Coenzyme Q10 (CoQ10)

CoQ10 is a versatile antioxidant needed for energy production in the body and it has shown benefit in the treatment of many conditions such as hypertension, diabetes and Alzheimer’s disease. Now there is promising evidence from randomized controlled trials that supports the use of CoQ10 in migraine prevention or treatment. In one study, patients taking CoQ10 (100 mg three times per day) found CoQ10 was well tolerated and superior to placebo for reducing attack frequency, headache days and the number of days with nausea in the third month of treatment.

Riboflavin (Vitamin B2)

Riboflavin is an important nutrient for body growth and red blood cell production, and various clinical trials have looked at the use of a high-dose of it in migraine prevention. In one study, patients were randomized to receive 400 mg of riboflavin or placebo for three months. Riboflavin was superior to placebo in reducing attack frequency and headache days. The proportion of patients who improved by at least 50% was 15% for placebo and 59% for riboflavin. It has been suggested that high-dose riboflavin (400 mg per day) is worth trying in patients with at least two migraines per month. At this dose, it is best to take riboflavin on its own and not as part of a multivitamin.

Magnesium

Magnesium is needed for more than 300 biochemical reactions in the body such as maintaining normal muscle and nerve function, supporting the immune system, and keeping bones strong. There is evidence that suggests a magnesium deficiency is involved in the development of migraines. Triggers for migraines, including stress, menstruation, alcohol ingestion, and some diuretics, are also known to cause magnesium depletion. Clinical studies have found that magnesium may reduce the intensity of migraine headaches. Magnesium supplementation appears to be a simple, safe, and effective way to reduce the frequency and/or severity of migraines. The general recommendation for magnesium intake is 300-400 mg daily.

Other nutrients such as fish oils , melatonin , vitamin B12 and folic acid have also been investigated for their roles in migraine prevention and treatment. Remember, always speak to your health care provider to determine which nutrients would be best for you.

Stay tuned for the rest of my migraine tips!

Image source: The Linos, Inc., Recharge Nutrition

Webber Naturals expert Kristin Metvedt spills the beans on smart, healthy school lunches.

Need a few more ideas? Kristin Metvedt has got some that will keep your kids happy and healthy at recess!

Hello October! We're starting the second month of the school year and as parents, we want our kids to have a balanced and fun-filled school year. We organize clothing, supplies and activities, and we should also plan for healthy eating.

In September, I sat down with my 7 year old and we chose 5 lunches and 5 snacks for her first week back at school. When the new school week started, we were ready with our list of healthy food choices! This made my mornings easier and I enjoyed watching my daughter’s sense of empowerment when she reviewed her lunch “menu” for the school day.

One month into school and you might find that your lunch menu needs a little bit of tweaking. Why plan lunches and snacks? It will make your life easier in the mornings and keep your kids eating healthy foods within the season. Here are a few things to keep in mind when making your children’s lunches:

When planning, aim to include 3-4 food groups. Lunches that provide a good quality protein source, whole grain carbohydrates and fresh produce will give your kids energy for the whole afternoon. Use fruit (fresh and dried) vegetables and dairy products for snacks. If you work a little to keep the school time foods interesting and your kids will do the rest and happily eat healthy.

Whole Grains:

Choose carbohydrates such as 100% whole grain and sprouted grain breads for traditional sandwiches. Look for breads made with rye or kamut flours for variety, and whole-wheat pitas or sourdough bread are great with soups and bean or veggie dips. Young children’s small hands might find whole-wheat dinner rolls easier to manage.

Barley and quinoa are natural whole grains, which can be added to homemade soups and salads. If you don’t have time to make homemade soup, you can find low-sodium store bought soups.

Healthy Proteins:

Choose natural foods like hard boiled eggs, tuna and salmon, home cooked chicken, turkey and lean beef for rice, noodle and sandwich meals.

Beans and lentils make great soups as well. They provide protein and are a great source of fibre. They are wonderful foods to help sustain energy levels. I usually puree cooked beans and lentils as this provides a softer, creamier and palatable texture that’s appealing to kids. There are plenty of recipes out there in books and on the internet for you to peruse through.

Dairy and dairy alternatives provide healthy snacks. Low fat cheese cubes, 1% cottage cheese, yogurt, soft tofu or baked tofu complement whole grain crackers, rice cakes or fruit salads.

Protein Ideas:

Eggs, hard boiled

Beans (e.g., chickpeas, Edamame, bean dips)

Nuts and Seeds (keep these snacks for after-school as schools are becoming “nut-free” zones)

Fishes such as tuna and salmon

Lean, home cooked or preservative free chicken or turkey

Lean, home cooked or preservative free beef

Low fat cheese (e.g., Swiss cheese, goat cheese mozzarella)

Yogurt (plain, no artificial sweeteners, organic if possible)

Fruit & Veggies:

Select a “rainbow” of fruit and vegetables with lots of red, orange, yellow, green and purple varieties. Young kids can have fun with a yellow or green themed lunch. Cut vegetables into large or small chunks and eat raw or lightly steamed. Use them in sandwichs, pastas and rice bowls, or as snacks!

Find small, whole fruit and veggies like small apples (usually locally grown), plums, grapes, berries and sections of orange. Easy finger food veggies, try bell peppers, carrots, cherry tomatoes, cucumbers, broccoli & cauliflower florets and chopped celery.

Water:

Water is the best choice of fluid to send to school with your child. Use a stainless steel, reusable water bottle so your child can keep it at his or her desk and refill often.

Image sources: Strollerderby, Herbal Supplements Review , and Coupon Time