The human body is incredible in all that it does without us even having to think about it or tell it what to do. Take a moment to process that. Think about how we breathe. We don’t have to stop every few seconds to remind ourselves to do it, we just do!Read More »
It’s only been about a month and a half since I started studying Holistic Nutrition at CSNN and already I have learned so much. The other week I signed up for an extra course on managing stress with nutrition and learned about the importance of the food we eat and how it can affect our mood and energy levels. The body is amazing in that if we treat it well and consistently fuel it with nutrient-rich foods, this itself can have a huge impact on our health, including our moods and our ability to manage stress.
The B vitamins are essential to our health playing a vital role in brain function and our mental well-being. It is important for us to include “brain food”, B complex vitamins, in our diet as they are needed for everything from the healthy maintenance of brain cells to the metabolism of carbohydrates, the brain’s source of fuel. B vitamins are also necessary for the production of neurotransmitters, chemicals in our brain that balance our mood, keep us happy and help improve our mental health.
The B Vitamins
B1 (Thiamin): Enables the brain’s ability to metabolize glucose making energy available for mental activities.
B2 (Riboflavin): Needed for the metabolism of the amino acid tryptophan. The body uses tryptophan to help make niacin and serotonin, a “feel good” hormone.
B3 (Niacin): Plays an important role in maintaining mental agility.
B5 (Pantothenic Acid): Known as the “anti-stress vitamin”. It plays a role in the production of adrenal hormones and neurotransmitters.
B9 (Folic Acid): Helps maintain normal levels of serotonin.
B6 (Pyridoxine) and B12 (Cobalamin): Help in the production of a neurotransmitter that assists memory and learning.
The B complex salad includes a variety of nutrient-rich ingredients and B vitamins that will keep you full and happy!
B Complex Salad Ingredients:
- 1 tbsp Sunflower seeds, raw, unsalted (vitamin B1, B3, B6)
- 1 tbsp Almonds, raw, unsalted (vitamin B2)
- 1/2 Avocado (vitamin B3, B5, B6)
- 2 cups Spinach (vitamin B6)
- 4 oz Salmon, baked (vitamin B3, B5, B6)
- 1 tbsp Sesame seeds, raw, unsalted (vitamin B1)
In the diabetes online community we often refer to ourselves as superheroes. We even compare our daily lives and diabetes management to having a full-time job that we didn’t apply for, and there’s no pay or vacation provided.Read More »
C’mon, who doesn’t love chocolate chip cookies? What if I told you these cookies were low carb and delicious? Now we’re talking right?! Don’t get me wrong, I love my carbs, but I like to save them for my nutritious meals rather than on the sweet treats I indulge myself in once in awhile, like these Chocolate Chip Almond Cookies.
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Carbohydrates and I have always had a love-hate relationship. When I was younger I became afraid of them because I thought they would make me gain weight. Then, when I started taking care of my diabetes I completely avoided carbs out of fear of my blood sugars being too high and not being able to control them. This was extremely dangerous as my blood sugars would be running too low at times and my energy and mood levels also declined as a result of this. I have learned that balance is key in all aspects of life, including eating carbohydrates and the right kind. Read More »
One of my two year old nephew’s favourite passed times is baking, or as he calls it, “making”. He loves to watch me in the kitchen cooking, baking, making dinner, and even doing the dishes. Knowing that he loves being in the kitchen so much, whenever I have a day with him I always like to spend time with him in the kitchen making something, incorporating delicious and healthy foods. It’s something that I very much enjoy doing myself and is a super fun activity for us to do together.Read More »
When I’m making a recipe I like to simplify things as much as possible. I like to enjoy my food and not have to stress or worry about carbohydrate counting or about how the food will affect my blood sugar levels. I like to incorporate foods that are high in fibre. When counting carbohydrates, the grams of dietary fibre are already included in the total carbohydrate count, but because fibre is a type of carbohydrate that your body can’t digest, it does not affect your blood sugar levels. As a type one diabetic, I always subtract the fibre value from the net carbohydrate count. Read More »
In this moment, I am completely calm and peaceful. In front of me, a book of gentle meditations for a peaceful yoga mind, my journal for writing and my first adult colouring book, Paris Street Style. Oh, and I can’t forget, a rich and creamy cappuccino made with coconut milk sprinkled with cinnamon and cacao on top – perfection! I don’t know if it’s just everything else that is in this moment that is making me say this, but I swear this is the best cappuccino I have ever had!Read More »
Back in my college days, I used to be a huge coffee drinker, but in the past couple of years I have made the switch to green tea – sorry Christi and Chris! I drink a green tea every morning after breakfast and then a second in the afternoon – I’m a serious creature of habit. However, once in awhile I do still like to enjoy a cup of coffee. Read More »