Ask the Expert

A collection of nutritional FAQs!

1. The owner at the Mediterranean food store noticed my dry hands and told me to rub them with olive oil and even drink some each day! Will this really help my dry skin?
   
   Yes, most certainly, using olive oil topically would alleviate dry skin, and it would do so without irritating the skin as many commercial moisturizers do because of fragrances and other additives. However, it is best to look at the source of your condition rather than have oily hands for the rest of your life! In fact the beauty industry for shiny hair and glowing skin relies on our nutritional deficiencies. Dry skin is often a sign of de-hydration, so make sure that you're drinking the recommended 6-8 glasses of water daily.
   
   The next factor to look at is Essential Fatty Acids (EFA's). As their name suggests, the body cannot make them and we need to obtain them from our diet. Good sources are flax seed, hemp seed, walnuts, their oils and even green leafy vegetables and beans. Fresh cold-water fish is often recommended as a source, but the toxicity of the fish from our oceans makes it undesirable as a daily source. Other EFA's are also found in supplements of Evening primrose oil, Borage and Blackberry oils. These plant oils are very fragile and go rancid when exposed to heat, light and oxygen so read the storage instructions on the label carefully. Results may take up to six weeks.
    

2. Is canning foods beneficial? I've always enjoyed helping my mother can fresh produce at the end of summer. We usually can tomatoes, peaches and dill cucumbers and also make jam out of berries. Won't the high heat destroy most of the nutrients? Is there any nutritional value to canning?
   
   The aim of canning is to extend the useable life of food. Preserving must prevent microbial growth, prevent damage from exposure to oxygen and prevent enzyme production of food molecules. Freezing, canning and dehydration methods are the most common methods.
   
   Canning kills the microorganisms in a food by sealing out the air. The food, it's container and lid must all be sterile. As the heated food cools, the lid makes an airtight seal, preventing contamination. The fat soluble vitamins (A, E , D & K) are not effected, and the minerals are not destroyed by heat. Riboflavin is light sensitive and can be lost if glass is used, and some vitamin C is lost.
   
   Many of the nutrients are in the liquid and so this should also be consumed and not discarded. There is no nutritional advantage to canning. Food enzymes are definitely damaged so the "live" nature is certainly not present, and some fresh raw foods should be consumed with the canned goods to aid with digestion.
   
   Freezing adequately preserves food, and also maintains nutritional and enzyme integrity, so you may want to consider freezing some berries, for breakfasts, pancakes and smoothies during the winter!
    

3. Whenever I try to cut out coffee, I get severe headaches and become drowsy and even constipated, and so I go back to my caffeine fix. What can I do to shake this habit?
   
   Well this scenario certainly brings back memories for me. I applaud your commitment to kicking the habit. The caffeine in coffee acts as a stimulant and actually increases adrenaline release. The drowsiness you feel is the result of the lack of this stimulant. Also adrenaline is used to prepare your body for the flight or fight response and one of its actions is to dilate the blood vessels so that more blood can get to the muscles.
   
   The headaches come from the blood vessels re-constricting, that's why you feel like someone is continually squeezing the inside of your head! Your body considers caffeine and the other 300 chemicals in coffee something of a poison and it will try and eliminate it as soon as possible, hence increased urination and usually having a bowel movement after consumption.
   
   Depending on your personality type, if you want to go cold turkey, use a juicer and juice fruits, green veggies and ginger daily until you think you're over it.
   
   If you're like me, do it slowly. I made a jar of half de-caf and half regular coffee and made coffee at home from this. I ordered the same at cafes. After 6 weeks I felt ready to ask for a full de-caf!! I've never looked back and have since moved on to Chai tea bags and green tea. I have the occasional organic swiss-water de-caf on weekends! Goodluck! PS - de-caf is not really healthier but is an effective transition tool.
    

4. Is fasting a good idea when I'm breast-feeding, or will doing it harm the baby? - Cindy Brownlee Barrie, ON
   
   Dear Cindy,
   
   Usually fasting is undertaken to cleanse the body of toxins that we are all exposed to in daily living, exhaust fumes, chlorinated water, agricultural chemical residues etc. If the liver, our main cleansing organ, cannot effectively expel a contaminant, it gets delivered to the fatty tissues where it is stored. Unfortunately, as humans we are at the top of the food chain. Any animals that have consumed or been exposed to chemicals will also store them in fatty tissues.
   
   When we eat their fats (in fish, beef or poultry, eggs and dairy) we "bio-accumulate" those poisons into our system. When breast feeding, many valuable nutrients are passed on to your lucky baby. Breast milk has a high fat content, and you can optimize the "good fats" being transferred by having a diet high in omega 3 and omega 6 fats. (Flax seed, hemp seed, walnuts, sunflower and sesame seeds are good sources).
   
   I do not advise fasting during breast feeding as there is potential that as your body turns to the stored fats for burning energy, the toxins stored there will be released and could become part of the breast milk. An appropriately supervised cleanse after breast feeding would be the most beneficial to you and your baby.
    

5. I'd like to try a spring cleanse, but don't want to buy an expensive kit or juices. How can I cleanse with food and juices from the grocery store? - Ed Cheng Richmond, BC
   
   The purpose of cleansing is to rid the body of accumulated toxins. The liver, kidney and skin are our main elimination organs and these organs are easily overburdened by our modern lifestyle. Cleansing can be achieved in two ways, through an active cleansing program and through eliminating environmental and ingested toxins. Both methods take the load off our compromised organs.
   
   You might consider cleansing actively one day a week or one weekend a month. This can be done by consuming more water than you think possible, drinking pure water with lemon juice, lots of carrot and beet juice (mix in dandelion greens if you have your own juicer), green smoothies, vegetable broth and using echinacea. All these are available from most grocery stores.
   
   By drinking nourishing and cleansing fluids all day, you will be giving your organs a digestive break whilst providing essential nutrients. Ongoing cleansing happens when you make a concerted effort to eliminate daily toxins such as smoking, alcohol, excessive salt, sugar and soda's. Also animal products have higher toxic residues because toxins are stored in animal fat. Reducing dairy and meat products will also help de-toxify your system over time.
   
   Be aware that results of cleansing can include headaches, skin outbreaks, and changes in elimination. Do not undertake a cleanse if you have hypoglycemic symptoms (low blood sugar). Seek the services of a professional.
    

6. I've read a lot of conflicting information about the ratio of fat, protein and carbohydrates. Can you recommend an easy way to eat a balanced meal or snack , and perhaps give a few examples of what constitutes a fat, protein and carbohydrate?
    - Thanks, Trish Watson, Toronto, Ontario
   
   Due to the popularity of fad diets, it's often confusing to know what to eat next. Rather than looking at numbers and ratios I prefer to look at the quality of food. (Let's face it - hospital food is based on proportions of fat, protein and carbs!). I ask myself, is this food in it's natural, whole form, the way nature intended? Is it alive (as compared to having a 25 year shelf life) and is it of the highest quality in order to sustain human health.
   
   I know this is very different from the food pyramids and guidelines that have been given over the last 50 years. We still have an epidemic of heart disease, cancer and adult onset diabetes and so I believe a new approach is required. An easy way to prepare a well balanced meal is to start with foods that have known disease preventing and health benefits.
   
   So I like to start with some vegetables, fresh or raw with a few different colours. Then add some whole grains, whether it be rice or resurrected ancient grains such as quinoa or millet. Then we need some protein based foods such as beans, tofu, and/or toasted nuts and seeds. This meal can be served with fruit as a starter. This meal is "complete" as it is, but some people may then want to add a couple of ounces of meat and dairy products.
   
   No food provided by nature as a whole food is "pure" fat, protein or carbohydrate. They always come as a combination. I think we can learn from this. Even brown rice and oatmeal have a proportion of protein, and lettuce has fat! High fat foods in general include meat, milk, cheese, nuts and seeds. High protein foods include, meat, tofu, milk, cheese, quinoa, nuts and seeds.
   
   Note: animal products are mostly saturated fat and protein with no fibre, or complex carbohydrates. High complex carbohydrate foods include whole grains, beans and root vegetables. Simple carbohydrate foods are sugar, baked goods and pastas (refined flour products).
    

7. Is it true that many allergies, even hay fever, may be related to the food we eat? I suffer from hay fever for most of the spring and summer months. Are there foods that I should be avoiding?
   - Stephen Dickerson, Ottawa, Ontario Stephen
   
   Yes, allergies are often related to the foods we consume daily. If our digestion is compromised, only partially digested food goes through to our intestine. If these incompletely broken down molecules get into the blood stream, the body detects them as "unknown" invaders and an immune system response results.
   
   This can be very subtle, with continual occurrences leading to overall fatigue, or dramatic, with extreme allergic symptoms occurring. Many of my clients have relieved their hay fever reactions by incorporating a dietary and herbal approach. Use of the stinging nettle plant in daily teas or as a supplement taken every four hours can be very effective. It is also high in minerals and iron.
   
   Also Quercetin supplementation (around 400 mg twice daily between meals) can add be added to the Stinging Nettle approach. Quercitin is a complex made from citrus fruits and buckwheat. It is high in bioflavonoids and it helps reduce the histamine response.
   
   For optimum results, people usually benefit from avoiding chamomile teas (a member of the ragweed family) and eliminating or drastically reducing dairy products. I have seen clients who have successfully stabilized their hay fever, "indulge" in a summer ice-cream and then experience an immediate and acute flare up of the hay fever.
   
   Fortunately, there is a whole range of delicious fruit gelati products and new improved soy icecreams to choose from. Try rice, soy, almond or oat milk as a dairy substitute in the Spring and Summer months. The ideal time to prepare is 4-6 weeks prior to your allergy season. A de-toxifying cleanse is also advisable before implementing the program.
    

8. I would love to eat only organic produce and products, but simply can't afford to. What do you suggest?
   - Sarah Clemment, Vancouver, BC
   
   Sarah,
   
   My first suggestion is to do a quick review of how much of your budget is spent on processed foods such as boxed cereals, cookies, snacks, drinks and purchases at cafes. Most of my clients are amazed at simply how much they can save by switching from processed foods to simple and nourishing whole foods.
   
   Having oatmeal for breakfast, fruit for snacks and more green leafy salads, is not only cheaper but it will also help you reach your health goals much sooner. So, if there is money to be saved by reducing processed foods, you will now be able to buy more organic foods.
   
   Pre-prepared tofu is now also available and beans and legume dishes (such as a black bean chili) can often save you money on frozen dinners. If you are mainly consuming whole foods already, then the next best thing to buying organic, is to buy in season from your local farmers market. This produce is fresh from the field and has not had to travel long distances, sit for a long time in storage or be artificially ripened. As a result, this produce is at its peak for nutrients. Use a veggie wash to remove any chemical residues before using.
   
   Getting to know your local food producers can be a wonderful experience and living within the seasons is a very natural and highly recommended approach to food.
    

9. I work a lot of hours and don't often have time for a well planned dinner at the end of the day. I usually end up eating eggs and rice or eggs on toast. What other simple, quick, yet nutritious small meal can I easily make and enjoy?
   - Lynn Stephenson, Halifax, Nova Scotia
   
   Lynn,
   
   I can really relate to the challenge of fixing a well balanced meal at the end of the day. Often I'm working over 60 hours per week, so the first essential ingredient is having a well stocked kitchen. I always have cans of tomatoes, chick peas and other beans as well as a ready supply of spices, garlic, onions and grains.
   
   From here I can cook up most ethnic dishes, that are all cooked in the one pot. If you're cooking rice already that's a great start, as the grains can be cooking whilst you throw together other ingredients into a second pot. My favourite quick meals are a black bean chili, African peanut stew, Thai curry, Indian dhal soup or an Italian minestrone. All of these have simple ingredients, mainly consisting of any vegetables you have on hand, a tin or two of beans and the seasonings. Just chop up and throw the ingredients into the pot, allow it to simmer while you get changed out of work clothes and voila! - dinner is served over a bed of grains.
   
   If you want to get really fancy, pull out the pre-washed and pre-prepared salad mix and serve on the side. The left-overs also make fantastic lunches. The internet is a fabulous source of recipes. Try searching www.fatfree.com for some interesting and easy ethnic ideas.
    

10. I am a new mother and committed to giving my baby the best chance at health I can. How long do you recommend breastfeeding? And what options do I have for buying or preparing healthful baby food for him once he starts eating food?  - Cindy Kramer, Calgary, Alberta
    
    Congratulations on your commitment to the health of your newborn. Breastfeeding provides optimal nourishment for the baby, and it also transfers antibodies that protect the gastro-intestinal and respiratory tracts.
    
    Also good bacteria (known as bifidous growth factor) helps form the flora of the gut and interferon is transferred to help with the baby's immune response against viruses. Not only that, enzymes, iron, zinc, essential fatty acids and prostaglandins are also transferred via breast milk. The optimal time for breast feeding is up to 18 months. Women having to return to work is a main factor that leads to a halt in breastfeeding. This has been recently around 6 months, which is the absolute MINIMUM to get the full benefits of breast feeding. Hopefully with new rules in place, women will be able to breast feed longer as they are able to take up to a year maternity leave.
    
    Babies can start safely on solids after around 9 months. There is no need to hurry solid food as the digestive and kidney systems still develop after birth. Simple pureed grains are a great start followed by pureed vegetables. This can be prepared at home or purchased as baby food. I recommend organic brands of baby food.
    
    Children have a higher percentage of body fat per total body weight when compared with adults. Since pesticides are often stored in the fatty tissues, children are especially susceptible to pesticides. Until your child is over 12 months old, avoid wheat, cow's milk, fish or egg white, honey and nuts. These are common allergens or are a source of immune suppressing pathogens.
     

11. My wife loves chocolates and I always give some on her birthday. Now I hear that chocolate is an aphrodisiac and provides other health benefits. Does it really work, and if so, how? - Loving Chocolate, Kamloops, BC
    
    Dear Loving Chocolate,
    
    There have been plenty of reports in the media recently about the proposed health benefits of chocolate, and it's aphrodsiac qualities have been espoused for centuries. The Aztecs, who used chocolate before the Spanish conquest, regarded it as an aphrodisiac and an aid to spiritual development. It has been observed that chocolate affects women differently and that in may contain chemicals that interact with female hormonal chemistry.
    
    In 1996, two neuropharmacologists discovered that chocolate contains similar compounds to those in marijuana that give your brain a high and also other chemicals that increase the body's ability to experience pleasure - although in MUCH smaller quantities.
    
    So chocolate may just provide a small amount of any aphrodisiac effect we desire!! (Let's pray they don't make it illegal). Original studies of the cacao bean, from which chocolate is made, showed very high levels of phenols. These are pant chemicals that have high anti-oxidant activity and consequently can protect us from free-radical damage. The end product of processing the cacao bean is chocolate and it too contains phenols. However, most cheaper chocolate products contains excessive sugar, fat and milk ingredients.
    
    For best results consume dark chocolate as it can have up to three times the amount of beneficial nutrients and has cocoa butter as an ingredient. Alternatively, use cocoa powder in recipes as a low fat ingredient. The studies that are being conducted are still based on theories. Researchers aren't 100 percent certain that chocolate is good for you, but there is hope that chocolate may have some health benefits. To quote one study " it is clear that chocolate is high in calories and contains few other established nutrients, so it will never be a "health food."
    
    My suggestion is to consume small amounts of high quality chocolate, especially when celebrating special occasions and be happy to be human guinea pig until the final data comes out.
     

12. I want to use ginger to help with my motion sickness, but I have a hard time eating it raw and keeping it down. Do I have to take it raw or are there other natural alternatives?
    
    Ginger has been scientifically proven to be equally or more effective as over the counter drugs for motion sickness. Ginger reduces symptoms including dizziness, nausea, vomiting and cold sweating. Eating ginger raw is certainly a challenge. You could try having it in tea form, using up to a tablespoon of grated ginger with hot water and some sweetener and lemon.
    
    However, in this form it can be difficult to determine whether you have consumed adequate amounts. It can also be taken in powder form and ginger tablets are readily available from natural pharmacies and health food stores. Take as directed on the label. Ginger also has strong anti-oxidant and anti-inflammatory properties.
     

13. I'm confused about why some pickled foods, like pickled eggs and salted fish, are considered bad for you, and others good, like dill pickles and sauerkraut. Why should I avoid some of them, but not all?
    
    Pickling of foods involves the addition of vinegar, salt and spices to vegetables fish and meat. Pickled foods, although quite popular may not be as healthful as we think, even the dill pickles. They are high in salt and also may contain cancer causing compounds.
    
    Population studies in Asia, where refrigerators are less common and pickling methods are still used for preservation, have associated consumption of pickled produce with esophageal and stomach cancer. Pickles contain high concentrations of N-nitroso compounds. Once ingested, these compounds can form cancer-causing nitrosamines.
    
    The only way I consider a dill pickle potentially good for you is that it provides another vegetable serving in your diet, but fresh would be best. Sauerkraut on the other hand is pickled by the presence of beneficial bacteria. This "live" food has similar benefits to yogurt. However, it must be of good quality and not be over-processed through canning etc. It can also have a high salt content. Dill seed and onion can be used to enhance the sour flavour of sauerkraut.
     

14. I'm really confused about sugar, starches and carbohydrates. On one hand, we're told to avoid sugary foods like sweets, soft drinks and even fruit juices. As far as I can understand, any food containing starch or carbohydrate, like potato, rice and pasta, will be turned into sugar in the body. What's the difference?
    
    Unfortunately the word carbohydrate has been used liberally in magazines and fad diet books, without differentiating between simple and complex carbohydrates.
    
    Whole, unprocessed foods, yams, carrots, bananas, brown rice, barley etc have a protein of fat, protein, water and complex carbohydrates. Complex carbohydrates are like a string of pearls, with each pearl representing a simple sugar molecule. Because they are all joined together, it is complex for the stomach to digest and the simple sugar molecules get broken off and released slowly into the bloodstream, resulting in sustained energy with very little effect on blood sugar. The fibres found in these plants also provide a complex environment that slows the release of the simple sugars.
    
    When foods are processed, the string of pearls gets broken up in the processing, and the resulting foods contain many freed up sugar molecules. When this is consumed, the natural fibers and complexity is missing and the simple sugars get released immediately and all in one "hit". This gives you a sugar "high" and will dramatically influence insulin levels. If this is continued over a long period, insulin resistance will begin to occur, ultimately resulting in diabetes.
    
    In summary, eating foods in their whole form will provide you with what you need for optimum health and sustained energy. Highly processed sugary and white foods should be avoided.
     

15. I recently saw your article in Canada's Healthy Living Guide and hope you can shed some light on obtaining a CNC. Can you recommend an institution offering a course through correspondence. I have asked for information from two: The Packard School of Nutrition in Ontario and Edision Institute of Nutrition in the USA. They both seem reputable but I feel that Edison has more to offer. I would be applying as a mature student.
    
    My interests lie in personal education as well as being able to educate people or give them advice on nutrition. Am I correct in assuming that Canada is a little behind the times where natural healing is concerned? I have been a Type I diabetic for over 35 years and continue to amaze my doctors of my control of this condition and common sense in regards to balance and nutrition. (Which I feel is a good grounding for CNC.) Your input would be most welcome in assisting me to make an appropriate decision. Thanking you in advance. - Sincerely, Jane Aldrich
    
    The American Association of Nutritional Consultants exclusively gives the CNC designation (Certified Nutritional Consultant) to professional members. Visit http://www.aanc.net/ for full details. Actually, Canada has been quite a leader in the field of natural and holistic approaches to nutrition.
    
    The Canadian equivalent to a CNC is a Registered Nutritional Consulting Practitioner, or RNCP. If you are planning to operate a business in Canada this designation would probably be more beneficial to you. The designation "Registered Nutritional Consulting Practitioner" (R.N.C.P.) signifies a nutritional practitioner who has met the standards of, and is a professional member of, the International Organization of Nutritional Consultants (IONC) - a voluntary, independent, non-profit association.
    
    There are 5 accredited schools that meet the educational requirements for the Registered Nutritional Consultant (R.N.C.) and the Registered Nutritional Consulting Practitioner (R.N.C.P.) designations. Visit http://ionc.nutrenet.com  for full details.
    
    Along with the training they receive in anatomy, physiology, cell biology and chemistry an RNCP is trained in the relationship between body, mind and spirit, along with the importance of stress management and regular exercise. This would be perfect for your role as educator and teacher. Personal experience is also valuable in helping people others.
    
    The state of health of our society is sometimes shocking. I believe people relate well to returning to traditional common sense approaches to food and lifestyle, which is what qualified nutritional consultants offer. (See July 2003 issue of Canada's Healthy Living Guide for Full article Why see an RNCP?)
     

Got a Question?

email Sally

Due to a high volume of questions, not all can be answered, however, we will do our best!

Click here!

For information on Nutritional Consultations