OPTIMIZE NUTRITION

Looking for the perfect oil to use in your kitchen can be challenging when you're told to look out for smoke points, omega 3 to 6 fatty acid ratios, and also find something with antioxidants and nutrients! Lets break down why these points matter and what oils to grab for the best cooking experience while improving your health knowledge at the same time.1.What is the Smoke Point of an Oil? This is the point in which the oil will begin to smoke due to high temperature. Not only causing the nutrients and flavor to be compromised but it also releases toxic fumes and harmful free radicals. 2.Refined vs Unrefined: Unrefined oils occur as they do in whole plant forms; the nutrients and rich flavor is present rather than refined oils which usually have most natural components stripped during the process. For example, unrefined olive oil will be rich in the antioxidant polyphenols that would be lost in the refining process. Refined oils have a much higher smoke point, so they are useful for high temperature cooking rather than unrefined oils which are best for dressings and lower temperature cooking.3.Extraction Methods: Oils are extracted from the whole plant or the seed via many different methods; some better than others. Natural oils are usually expeller pressed. This process is a chemical-free mechanical method that uses force to expel the oil from a nut or a seed. Conventional oils are often treated with high heat and chemical solvents such as hexane, which will damage the oil.4.Omega 3/6/9 fatty acids: Oils with higher amounts of omega 3 are recommended for low temperature cooking, dressings, or used as a finishing oil. Walnut oil is a good option. Omega 3 fatty acids support the health of our cells, arteries, brains, and have anti-inflammatory properties. Omega 6 is easy to come by; it is prevalent in the standard American diet. Canola oil, safflower oil, corn, and cotton seed are some examples that contain higher levels of omega 6 fatty acids. Most people have a ratio of 20:1 (omega 6:3). This uneven balance can set off an inflammatory response off in the body. It is encouraged to increase omega 3 intake through including better quality oils, fish: such as sardines, wild salmon, and herring. Nuts & seeds: hempseeds, flax seeds, and walnuts into your diet. Lastly, omega 9 fatty acids are non-essential meaning the body can synthesize them when needed. Olives, nuts, seeds, and animal fats contain omega 9 fatty acids. Cooking Oils / Fats Smoke Point °C Smoke Point °F Omega-6: Omega-3 Ratio (plus other relevant fat information) Unrefined flaxseed oil 107°C 225°F 1:4 Unrefined safflower oil 107°C 225°F 133:1 Unrefined sunflower oil 107°C 225°F 40:1 Unrefined corn oil 160°C 320°F 83:1 Unrefined high-oleic sunflower oil 160°C 320°F 40:1, 84% monosaturated Extra virgin olive oil 160°C 320°F 73% monounsaturated, high in Omega 9 Unrefined peanut oil 160°C 320°F 32:1 Semirefined safflower oil 160°C 320°F 133:1, (75% Omega 9) Unrefined soy oil 160°C 320°F 8:1 (most are GMO) Unrefined walnut oil 160°C 320°F 5:1 Hemp seed oil 165°C 330°F 3:1 Butter 177°C 350°F 9:1, Mostly saturated & monosaturated Semirefined canola oil 177°C 350°F 2:1 [ (56% Omega 9), 80% Canola is GMO.] Coconut oil 177°C 350°F 86% healthy saturated, lauric acid (has antibacterial, antioxidant, and antiviral properties). Contains 66% medium chain triglycerides (MCTs). Unrefined sesame oil 177°C 350°F 138:1 Semirefined soy oil 177°C 350°F 8:1 Vegetable shortening 182°C 360°F mostly unhealthy saturated, Trans Fat Lard 182°C 370°F 11:1 high in saturated Macadamia nut oil 199°C 390°F 1:1, 80% monounsaturated, (83% Omega-9) Canola oil (Expeller Pressed) 200°C 400°F 2:1, 62% monounsaturated, 32% polyunsaturated Refined canola oil 204°C 400°F 3:1, 80% of Canola in US in GMO. Semirefined walnut oil 204°C 400°F 5:1 High quality (low acidity) extra virgin olive oil 207°C 405°F 13:1, 74% monosaturated (71.3% Omega 9) Sesame oil 210°C 410°F 42:1 Cottonseed oil 216°C 420°F 54:1 Grapeseed oil 216°C 420°F 676:1, (12% saturated, 17% monounsaturated) Virgin olive oil 216°C 420°F 13:1, 74% monosaturated (71.3% Omega 9) Almond oil 216°C 420°F Omega-6 only Hazelnut oil 221°C 430°F 75% monosaturated (no Omega 3, 78% Omega 9) Peanut oil 227°C 440°F 32:1 Sunflower oil 227°C 440°F 40:1 Refined corn oil 232°C 450°F 83:1 Palm oil 232°C 450°F 46:1, mostly saturated and monosaturated Palm kernel oil 232°C 450°F 82% saturated (No Omega 3) Refined high-oleic sunflower oil 232°C 450°F 39:1, 84% monosaturated Refined peanut oil 232°C 450°F 32:1 Semirefined sesame oil 232°C 450°F 138:1 Refined soy oil 232°C 450°F 8:1 (most are GMO) Semirefined sunflower oil 232°C 450°F 40:1 Olive pomace oil 238°C 460°F 74% monosaturated, high in Omega 9 Extra light olive oil Ghee (Clarified Butter) 242°C 252°C 468°F 485°F 74% monosaturated, high in Omega 9 0:0, 62% saturated fat Rice Bran Oil 254°C 490°F 21:1, Good source of vitamin E & antioxidants Refined Safflower oil 266°C 510°F 133:1 (74% Omega 9) Avocado oil 271°C 520°F 12:1, 70% monosaturated, (68% Omega-9 fatty acids) High in vitamin E. Smoke Point of Oils | Baseline of Health (jonbarron.org)

Magnesium is a dietary mineral that has over 300 biochemical functions in the body. It is described as a macro-mineral, which means it must be consumed through foods or supplementation as the body does not produce it itself. Although it is present in many foods, unfortunately it is still a very common deficiency. This can be due to many reasons such as poor dietary habits and digestive problems, strenuous exercise, or simply because the quality of our soil is much lower in nutrients than it once was.What are the Symptoms of Magnesium Deficiency? -Headaches and migraines-Sleeping problems/insomnia-Fatigue/weakness-Irregular heart rate-High or very low blood pressure-Muscle pain and/or cramping-Anxiety, depression, mood swingsMagnesium Supplements There are many different forms of Magnesium you can supplement with, and you may be confused about which one is most beneficial for you. Here are some of the most common and what they can help you with.Magnesium Bis-glycinate: This is one of the most common forms used for supplementation as it is one of the most bioavailable and does not have a laxative effect like some others. Bis-glycinate has a wide range of benefits, such as improving stress levels and quality of sleep by calming the nervous system, as well as reducing muscle soreness and cramping. It also supports healthy blood pressure and blood sugar and can reduce headaches and migraines.Magnesium Citrate: This form is also relatively well absorbed and is typically used to reduce constipation. However, some people find it helps with muscle recovery as well. Magnesium Malate: Magnesium Malate is also very soluble and is a good choice for those suffering from fatigue and low energy. Malic acid is a vital component of enzymes that play a key role is ATP synthesis and energy production. Magnesium Taurate: This is the best choice for those with Cardiovascular health concerns, as it helps prevent arrythmias and guards the heart cells from damage. It is also easily absorbed and does not contain laxative properties.Magnesium Chloride: Although it has only 12 % elemental magnesium (active magnesium), it has a good absorption rate. It is best to take for detoxifying cells and tissues and can improve kidney function and metabolic rate. It is sometimes used topically to treat sore muscles, however the evidence supporting this is not sufficient.Magnesium Sulfate: Also called Epsom salts, this form is not to be ingested. It is commonly used in baths to promote relaxation and muscle recovery. Best Food Sources -Pumpkin seeds-Flax seeds-Cashews-Almonds-Wild salmon-Avocado-Dark Chocolate-Spinach and Swiss chard (lightly steamed)-Soaked Black beans, lentils, and chickpeas

Iron is a micro mineral that is extremely important for your body to function properly. Unfortunately, it is a common deficiency, especially among women, children, and the elderly population.Why is it Important? Iron is a main component of hemoglobin, which transports the oxygen we breath throughout the rest of our body via red blood cells, therefore it is essential for keeping your body healthy on a cellular level. It also plays an important role in growth and development, as well as heart, immune, and brain function. Having sufficient iron in the body is also needed to maintain healthy hair, skin and nails. A simple blood test will determine whether your body is storing sufficient amounts. Stored Iron in the body is called ferritin, and the normal range is generally between 30-250 ng/ml. To be considered anemic by medical standards, it must be below 15. However, the optimal levels for most people are between 50 and 100.What are the Signs of Deficiency?-Pale skin -Irregular heartbeat -Weakness and fatigue -Dizziness -Shortness of breath-Cold body temperature-Decline in mental health state-Brittle hair and nails-Headaches, brain fog-Poor appetite-Unusual cravings for non-food substances such as ice or dirtWhat Causes Iron Deficiency? Certain people are more susceptible to becoming deficient, such as women between 12 and 50, women who are pregnant, elderly people, athletes, and those who eat a plant-based diet. Other risk factors include:-Poorly balanced diet-Malabsorption (due to poor digestion, celiac disease, and other conditions)-Increased demands such as pregnancy-Loss of blood due to menstrual cycle or within the G.I tract-Parasites-Low stomach acid and/or overuse of antacids-Chronic stressHow can you Improve your Iron Levels? The most important thing is to first address the root cause of your deficiency. If you are having any kind of absorbency issues, you can take all the supplements you want but likely find little improvement. Be sure to base your diet on nutrient dense, whole foods which will naturally help balance the digestive system and therefore increase absorption of all nutrients. Include Iron rich foods such as:-Legumes-Nuts and seeds (pumpkin seeds and cashews are excellent) -Dark leafy greens (especially spinach and chard)-Animal Products (red meat and organ meat specifically)-Tofu and Tempeh-Beets, Leeks, and green peas-Shellfish Other ways to improve absorption are to combine these foods with other foods that are high in vitamin C. Another good strategy is to cook your foods in a cast-iron pan which is especially helpful for vegetarians and vegans, as Iron that is sourced from plants (non-heme) is more difficult for the body to utilize.Best SupplementsIt is important to remember that it is best to take iron supplements separate from all other minerals as they will compete for absorption. Often it is best taken on an empty stomach, or with a source of vitamin C. CanPrev Liquid Iron Bis-glycinate:This is one of the best formulas for restoring Iron levels. Taking Iron in a liquid form increases the absorption and the bis-glycinate form is much easier on the stomach than others. It includes an array of B vitamins as well as vitamin C which also increases the effectiveness.https://www.optimizenutrition.ca/vitamins-health/canprev-iron-bis-glycinate-20-500ml/MegaFood Blood Builder:This is another great product that also includes B vitamins and vitamin C, as well as beet root. It is made from whole food sources and contains completely natural ingredients.https://www.optimizenutrition.ca/megafood-blood-builder-30tb/Written by Hayley Dickenson, RHN Registered Holistic Nutritionist

Why is proper digestion such an important aspect of health? Our bodies take the food we eat and use it for energy, cell repair, and growth. This entire process is quite straight forward as most know we chew then swallow our food where it then goes to our stomach and further on through our intestines, passing our accessory organs such as the pancreas, liver, and gallbladder and lastly to our colon to be excreted. Through the process there are proteins called enzymes that cause biomechanical reactions to break down the food into their building blocks: Carbohydrates, fats, and proteins. The macronutrient levels from our diets may be vastly different between one another; for example diets such as Keto focus on high fat and proteins while other diets like the standard american diet is usually higher in carbohydrates. Though I’m not here to talk about diets as much as I am sharing the importance of macronutrients, micronutrients, and how we can properly assimilate them in our bodies to build a stronger, healthier you! The health of our entire body relies on a healthy microbiome. Every bit of food we eat is utilized for rebuilding every cell in our body. We truly are what we eat. Questions to ask when your choosing what to eat; Will this nourish me? Do I know all the ingredients in this dish? How was it grown and where has it come from? Is it worth the distress to indulge today? A whole food based diet is going to be the most rewarding because it offers a large variety of nutrients for your body. A diet rich in processed foods can increase the risk of symptoms or conditions such as heartburn, gastroesophogeal reflux disease (GERD), gastric ulcers, irritable bowel syndrome (IBS), and chrons disease. Sadly more than 20 million Canadians suffer from digestive disorders.Read on for some helpful tips to promote a healthy & happy gut.Mindful eating Being more aware and attentive to what and when you eat can not only help you avoid digestive discomfort but it can help you appreciate and enjoy your food so you can slow down and take in the full experience. Fluids: It is best to avoid any beverage containing high caffiene and/or sugar, as well as alcohol with meals. All of these will hinder absorbtion of nutrients. Sipping water is a better idea, however drinking too much during your meal will also hinder nutrient absorbtion and dillute stomach acid needed to break down foods.Take it slow: Eating slower and stopping before you are nearly full rather than gourging on a meal allows your body to prepare for digestion and gives your brains signals a moment to catch up and let you know if you’ve had enough.Eat with intention: Bring purpose to the table; mindfully eating brings connection to the mind and body. Smelling, tasting, appreciating, and thinking of the food we eat can help us ground and also allow us to be much more aware of how much we are eating. This can help when trying to cut down on foods or recognize patterns in our diet.Eat regularily: Often skipping meals can cause someone to be more likely to overeat and also set of a cascade of hormonal issues that may influence mental wellbeing, immune function, and energy levels. While fasting can be effective for some and done with proper knowledge and intention, it is important to meet the nutrient needs of our bodies to live optimially.Natural RemediesMany digestive discomforts can be supported by things we can access right outside in our gardens, farmers market, or local grocery store. Here are some simple whole foods and herbs that have been used for centuries.Ginger: This root has been traditionally used in India and China since ancient times. Ginger has been used across the world for the treatment of numerous ailments such as colds, arthritis, migraines, hypertension, and of course nausea. The chemical components in ginger such as gingerols and shogaols are known to help speed up stomach contractions helping with indigestion. It also may help reduce nausea, vomitting, and diarrhea. Ginger tea, whole ginger, candied ginger, and ginger supplements may be helpful in relieving digestive discomfort.Lemon Ginger Tea with Honey: 4 cups of water, 1 lemon, 1 piece of ginger (2-3 inches/5-7 cm), 2 teaspoons of honey (makuna honey is my favorite)Bring water to a boil, cut lemon and ginger into thin slices and add to the hot water. Steep for at least 10 minutes. Strain and pour into a mug. Add honey, stir, and serve. You may also store leftover tea in the fridge for a nice cold ginger sweet tea on a hot day. Mint: This common herb is known to help with indigestion, gas, and diarrhea. It has been traditionally used in tea form with cardamom in India, Pakistan, and Iran. Mint candies or sucking on mint leaves may also reduce the discomfort of heartburn.Aloe Juice: The components in aloe juice has been shown to reduce excess stomach acid over time, support healthy bowel movements, reduce inflammation in the digestive tract, and promote a healthy balance of digestive bacteria. Aloe juice is commonly found in the health food isle or in local health food stores in large bottles. They come in a few forms: Whole leaf or inner leaf. An individual who has a sensitive stomach may want to opt for the inner leaf as at a microsopic level it is less abrasive to the stomach and intestinal lining.Remember to enjoy your food, reward your body each day with the nutrients it needs, and listen in here and there to get an idea of what your body may be trying to tell you. Written by Charlene Marie Ebdon Registered Holistic Nutritionist (RHN)