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When Chocolate can become a Trigger!

Not only does chocolate taste good, but it is also consumed on special occasions! Chocolate or ‘cacao’ is one of the most richest food elevated in ‘flavonoids’ from other antioxydant substances which are beneficial for heart diseases, hypertension and even cognitive functions (1,2).

Despite the variety of chocolate around the world, dark chocolate has the highest content of flavonoids (3). In contrast, milk chocolate has a smaller content of flavonoids and is richer in cocoa butter, whereas white chocolate is only composed of cocoa butter.

Results have shown beneficial side effects from a moderate chocolate consumption in heart failures on Swedish men, but no effect from more than one consumption a day (4). On the other hand, a higher consumption of flavonoids can lead to acne problem compared to other sweets with no flavonoids seen in adolescents (5). Another study showed that obese adults are more sensitive by high-calorie foods such as chocolate compared to healthier foods available with little effect on their behavior (6).

Nowadays, chocolate is also categorized as a comfort food, especially due to stress or negative emotions. In the long term, chocolate can become a trigger for some people making it more difficult to develop healthier eating habits.

Contact your SNC’s Registered Dietitian in Montreal and learn how to develop Mindful Eating strategies for healthier eating habits. Remember to eat your chocolate with pleasure and in moderation for a better lifestyle! -SNC-

References:

  1. https://www-ncbi-nlm-nih-gov.proxy.bib.uottawa.ca/pubmed/28356040 
  2. https://www-ncbi-nlm-nih-gov.proxy.bib.uottawa.ca/pubmed/27163823
  3. http://www.passeportsante.net/fr/Nutrition/EncyclopedieAliments/Fiche.aspx?doc=chocolat_nu
  4. https://www-ncbi-nlm-nih-gov.proxy.bib.uottawa.ca/pubmed/27979037
  5. https://www-ncbi-nlm-nih-gov.proxy.bib.uottawa.ca/pubmed/27317522 
  6. https://www-ncbi-nlm-nih-gov.proxy.bib.uottawa.ca/pubmed/28450844 

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Coffee and health benefits!

Coffee is one of the most widely consumed beverage around the world, especially among American adults (1). Around 70 countries produce coffee making Brazil and Colombia the biggest producers worldwide (2). Canadians drink more than 15 billion of coffee cups annually (2).

Not only that coffee tastes good and stimulates us in the morning, it is also rich in antioxidant such as ‘phenolic compound’ that helps prevent chronic diseases such as cancers, liver conditions and heart diseases. Although results can be conflicting for heart diseases, the American Heart Association mentions that moderate coffee drinking (1-2 cups daily) does not seem to be harmful (3). Coffee also seems to have a positive effect on normalizing blood sugar levels in people living with Diabetes (2). Results have shown that more than 6 cups of coffee a day can reduce the risk of type 2 diabetes by about 35% compared to less than to 2 cups daily.

But be careful here! Coffee has to be taken in moderation despite the beneficial effects in our body. More precisely, it is recommended not to exceed more than 450 mg daily which is equivalent to 3-4 cups and which Health Canada also considers a safe amount for daily consumption. Excessive coffee intake can increase the risk of hypertension, irritability, nervousness, hyperactivity and lead to dehydration (2,3,4).

Results also showed that 67,5% of Americans consume coffee with caloric adds-in such as sugar, milk and cream that can also increase our daily energy intake and in turn, weight gain.

On the other hand, coffee can be an excellent booster on sport performance for athletic people since it reduces fatigue and increases endurance (2).

There are many varieties of coffee around the world and each will bring its own unique taste! Coffee in moderation is good for a healthy living! –SNC-

References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/?term=Consumption+of+coffee+and+tea+with+add-ins+in+relation+to+daily+energy%2C+sugar%2C+and+fat+intake+in+US+adults%2C+2001–2012
  2. http://www.passeportsante.net/fr/Nutrition/EncyclopedieAliments/Fiche.aspx?doc=cafe_nu
  3. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Caffeine-and-Heart-Disease_UCM_305888_Article.jsp#.WP1xv1J7Tow
  4. https://www.ncbi.nlm.nih.gov/pubmed/27274416

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The benefits of Warm-Season and buying local Food!

In Canada and some parts of the US, the Winter season can be a hassle for some people. Hence, many people prefer to stay home warm due to the cold weather. Nothing wrong with that! However, staying home for some during this cold period may be very stressful and making them gain weight up to 10 pounds, especially during the holidays (1)!

Here is the good news: Take the advantage of the warm-season to buy local food for a better lifestyle! Firstly, it will allow you to break the isolation of being home and in turn, benefit you to go outside on a warm weather. Secondly, buying local food near your home can also be another distraction to reduce food cravings while you are home. 

Another benefit of buying local food is that they are much fresher and tastier than many foods found in grocery stores (2). This will save you a lot of money, support local farmers and even preserve local farms!

Since the warm-seasons are getting closer, why not break the isolation of being at home and getting outside to choose local food. Remember, eating healthy is a combination of being happy and appreciating every meal with pleasure!

Reference:

  1. http://blogs.plos.org/obesitypanacea/2014/12/17/the-truth-about-holiday-weight-gain-2/
  2. http://www.eatrightontario.ca/en/Articles/Farming/Food-production/Benefits-of-buying-local-food.aspx

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Newcomers and Dietary acculturation

Upon arrival to Western Countries such as Canada or the United States, most newcomers are usually in good health or have fewer health problems, but do not always keep the same ‘shape’ as time elapses (1). In fact, entering a new country reflects a new lifestyle change, especially when it comes to food and nutrition since it can be very different from their native country.

Many newcomers get stressed when they arrive to a new Western nation. Some even leave many family members behind which in turn, reduces their social support.

Western countries also have a different food environment compared to many other countries. In Canada, people usually have access to many food chain restaurants and junk food that may be unhealthy for some newcomers (2). In the long term, newcomers will have to adapt their eating habits with the new food environment of the host country also known as ‘Dietary acculturation’. Many newcomers also do not speak the language of the host country. Indeed, there is a language barrier limiting some from understanding and accessing health care services.

In some cases, it does not always have a positive impact on newcomers’ health leading them to develop obesity and certain chronic illnesses such as Type 2 diabetes, heart diseases, certain cancers and other health conditions.

Today, policy makers still need to improve and implement new health care strategies to help newcomers including many other Canadians to reduce the risk illness. This is when it becomes important to seek for health professionals and get the right nutritional advice and information to help improve your overall health and prevent health complications. In the long term, the increased cases of chronic conditions will increase the cost of our health care system.

Contact your SNC’s Registered Dietitian today and learn how to adapt to the new Western diet by keeping your native eating habits and enjoy every meal with pleasure.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3895180/
  2. http://www.hc-sc.gc.ca/fn-an/nutrition/pol/som-ex-sum-environ-eng.php

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When your child refuses to eat the family diet!

Many parents get worried when their child refuses to eat a homemade meal. After trying a couple of times to convince their child to try the home made dishes, many parents get frustrated and annoyed by the fact that their child still refuses to eat. Some children may choose to eat less healthy options such as candies, chocolate, junk food, juices high in sugar and more food elevated in sugar and/or fat.

There are many factors to take into consideration when it comes to this situation. First, it is important to know that your child’s appetite may be reduced if he or she is between two to four years old due to slow growth changes occurring in this period (1). Therefore, it is important to respect your child’s appetite and to give them time to eat their food, although some may not finish their meal. Second, parents can encourage their child to eat vegetables or fruits if they show the example (2). Next, when parents put a lot of pressure on their child to finish their plate, although they have no more appetite, this has a higher risk on making their child being overweight, and in turn, obese. Studies have shown that it is harder for an adult to lose weight if they were overweight or obese during childhood (3). In the long term, your child’s obesity can be lead to diabetes and other chronic health conditions.

Many other environmental factors can have an impact on your child’s appetite such as video games, time spent on TV or even parents’ behavior. It is important to know and understand your child’s needs and desire when it comes to the world of food and nutrition.

There are many solutions to help your child appreciate the family diet such as being efficient role models, enjoy your meals with most family members being together and encourage your child in preparing home dishes. 

Contact your SNC’s Registered Dietitian today for further information and advice to help your child appreciate your family diet with pleasure. Again, take the time and patience to listen to your children since some may be very sensitive and have difficulty expressing their preferred food choices.

Remember to make your child happy when it comes to family meal and eating! –SNC-

References:

  1. http://kidshealth.org/en/parents/grow12yr.html
  2. https://www.ncbi.nlm.nih.gov/pubmed/18257948
  3. https://www.ncbi.nlm.nih.gov/pubmed/28336101

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Female Athlete Triad and Diets

When it comes to the world of Sports Nutrition, there is no magical diet or special workout that will help an athlete perform at an optimal level. An adequate and balanced diet is required to enhance athletes performance. Moreover, every diet must be individualized according to every athlete’s needs and to help meet all energy requirements.

It is also very common to see female athletes struggling with their eating habits while performing before, during and/or after their workouts. Some are even disturbed with their body image leading them to develop eating disorders or disordered eating due to a restricted diet and in turn, disrupting their quality of life.

In the long term, a restricted diet will reduce the energy availability that is required to enhance an athletic performance during workouts (1). This energy availability results in a disturbed/negative energy balance. In female athletes, that can also leads to the development of the ‘female athlete triad’, which includes health complications such as disturbed eating patterns as mentioned above, menstrual disorders and low bone mineral density (2).

To help reduce the problems that arise from of an inappropriate diet, contact your SNC’s Registered Dietitian today to help optimize better results when it comes to the World of Sports Nutrition and improve your quality of life!

References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/19225360
  2. https://www.ncbi.nlm.nih.gov/pubmed/28213754

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Impact of Maternal Eating disorders on children development

Although eating disorders are mainly developed during adolescence, it is also another challenging issue in some pregnant and lactating women.

Pregnancy is a very critical period for the fetus development and also the mother’s health. It is very common to see many people suffering from eating disorders such as Anorexia, Bulimia or other eating disorders not specified also suffer from certain nutritional deficiencies (1). Results have shown that some maternal nutritional deficiencies during pregnancy have an impact on a child’s development (2). The outcome on a child’s development may be irreversible in some cases depending on which trimester the mother may suffer from nutritional deficiencies.

Moreover, improper and insufficient nutrition due to eating disorders during pregnancy may also have an impact on the mother’s behavior, which in turn, has a higher risk of affecting mother-child’s relationship (3). Some women suffering from eating disorders even refuse to breastfeed their newborn, although Health Canada recommends pregnant women to breastfeed their baby up to 6 month of age exclusively to help them improve and strengthen their overall health during development and meet their nutritional requirements (4,5). Some pregnant women even develop maternal depression (post-partum depression) due to inadequate nutrition and the possibility of other factors (6).

In the long term, this negative mother-child relationship due to an unbalanced and insufficient nutritious diet during pregnancy and lactation may significantly affect your child’s behavior and cognitive processing, which could result in memory and learning difficulties in schools.

To help overcome this negative outcome on your child’s development, contact your SNC’s Registered Dietitian to help you control your eating patterns with proper coping mechanisms and having a recommended and proper diet. Remember to enjoy every moment of your pregnancy!

References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/20413694
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607807/
  3. https://www.ncbi.nlm.nih.gov/pubmed/28188472
  4. https://www.ncbi.nlm.nih.gov/pubmed/27889494
  5. http://www.hc-sc.gc.ca/fn-an/surveill/nutrition/commun/prenatal/exclusive-exclusif-eng.php
  6. https://www.ncbi.nlm.nih.gov/pubmed/28012571

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Child Obesity - registered dietitian montreal, nutritionist in montreal, nutritionist west island montreal

Child’s Obesity leading to an Impact on our Future Economy!

In the past forty years, obesity rates have been tremendously increased worldwide affecting many lives. In 2011, results have shown that one in three American adults (34%) including children (15-20%), in all groups, is considered overweight or obese, regardless the rate is still increasing today (1). Obesity has become the new epidemic sweeping across North America.

Obesity and overweight including lack of physical activity are all linked to a higher risk of developing Type 2 Diabetes (2). Today, it is very common to see adults living with Type 2 diabetes including children.

The elevated amount of time spent on video games and excessive consumption of junk food are the two most important modifiable factors contributing towards our children becoming overweight/obese and in turn, develop a higher risk of Type 2 Diabetes (3). In the long term, obesity will not only have a higher risk of developing Diabetes, but also other chronic health conditions such as heart diseases, certain cancers and other health problems. From a psychological view, children suffering from obesity or overweight tend to have very low self-esteem and confidence compared to healthy body weight pairs (4). Some are even being bullied in schools and stigmatized by classmates and other surroundings due to their body weight. This social impact will in turn, lead them to become more isolated, increasing their chance of developing eating disorders or disordered eating hence impairing their quality of life.

Our future economy is based on our children’s health and environment. If we do not take action today to help improve our children’s health by preventing this outcome, not only our economy, but our overall future generations may be suffering from many irreversible illnesses that even health systems will not be able to afford.

Contact your SNC’s Registered Dietitian today and let your child get the help they need not only to setup nutritional and wellness goals for a lasting lifestyle change, but enjoy their growth in a happy and memorable way. Remember, our Children are our Future! -SNC-

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3228640/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2807936/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4128935/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4947077/

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Dietary protein and workouts - registered dietitian montreal, nutritionist in montreal, montreal dietitian

Dietary Protein supplementation and Workouts!

If you visit any gym, you will notice that many young and adult men are consuming protein shakes during their workout with the hope of increasing their muscle mass. However, the adverse effects of protein supplementation on human body may be irreversible in some cases.

First, it is very important to understand that an average healthy person tends to consume adequate amounts of protein by diet (1). For an athletic person, the recommended protein intake increases due to higher energy needs and also to strengthen and improve muscle tissue. This extra amount of protein can be consumed with small snacks elevated in protein such as nuts and seeds, half a chicken sandwich and other healthy choices to help meet nutritional requirements and overcome the outcomes of excessive protein intake such as Whey protein shakes that have a very high protein content.

Many men are preoccupied with their body image and social roles (2). However, the impact of excessive protein intake on their body is not well known by some people. A sharp increase of dietary protein intake has a higher risk of causing: Muscle Dysmorphic Disorder (Preoccupation with not being sufficient muscular or lean-‘Reverse anorexia’), kidney dysfunctions, changes in cholesterol profile, abnormal heart beat, early weight gain/obesity and more (2,3,4,5).

On the other hand, dietary protein supplementation may be beneficial in certain cases where the subject was diagnosed with Cancer and also the elderly population to help increase energy intake and meet nutritional requirements and improve wound healing cases (6,7,8).

Therefore, it is very important to consult your Dietitian to set up your nutritional and health goals regarding sports nutrition and help optimize better results, especially limiting excess protein intake side effects.

 References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/15640513
  2. http://bddfoundation.org/muscle-dysmorphia-body-image-in-men/
  3. http://www.mayoclinic.org/drugs-supplements/whey-protein/safety/hrb-20060532
  4. https://www.ncbi.nlm.nih.gov/pubmed/27801685
  5. https://www.ncbi.nlm.nih.gov/pubmed/27749711
  6. https://www.ncbi.nlm.nih.gov/pubmed/28177923
  7. https://www.ncbi.nlm.nih.gov/pubmed/27807658
  8. https://www.ncbi.nlm.nih.gov/pubmed/25496092

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Diet pills and eating disorders - nutritionist in montreal qc canada, nutritionist west island montreal

Diet Pills and Eating disorders

Diet pills (Didrex, Tepanil-Appetite suppressants) and weight loss pills and supplements such as Garcinia Cambogia, Hydroxycut, Orlistat, Green coffee bean extract and much more, are very popular on the market nowadays. Many males and females are using them mainly for the purpose of weight loss. Some may also use them due to their struggle of maintaining their body weight.

In the long term, regular use of diet pills will not only produce a dependency (1), but will also produce side effects on the human body and mental status. Studies have shown that some diet pills could lead to a higher risk of impairing your liver function and metabolism due to high toxicity which may cause liver cancer (2).

Moreover, studies have not shown significant results on sustainable weight loss with the use of diet pills. Some pills may reduce your appetite for a short term, but will not necessarily help you manage your body weight in an efficient and reasonable manner. In other words, both diet and weight loss pills may reduce your appetite by eating restrictively or skipping meals until your body gets tired and becomes deprived from essential nutritional requirements. A restricted diet will then not only make you feel less focused, but also irritable and aggressive with a higher risk of bringing you back to your previous eating habits. You can feel frustrated and upset due to this outcome and even develop an eating disorder such as Anorexia, Bulimia or any other eating disorder not specified with the hope of trying to lose weight.

Self-esteem and body image are very important aspects when it comes to making peace with food and overcoming your fear and struggles with your eating habits. Only the right experts using an interdisciplinary approach such as Nutrition and dietetics, Psychology, Sociology and more, will help you break that ‘vicious’ cycle (if I may say) of eating patterns with the goal of living a better quality of life.

Take the first step today and get the help you need by contacting your SNC Dietitian in order to help you find a way to develop healthy eating habits for an optimal and balanced quality of life, and especially loving yourself.

References:

1. http://www.pamf.org/teen/risk/drugs/stimulants/dietpills.html

2. García-Cortés, M., Robles-Díaz, M., Ortega-Alonso, A., Medina-Caliz, I., & Andrade, R. (2016). Hepatotoxicity by Dietary Supplements: A Tabular Listing and Clinical Characteristics. International Journal of Molecular Sciences, 17(537), 1-23.

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