Spring Edition 2018.qxp_August/Sept 2015 2018-08-14 3:42 PM Page 40
Spring Spruce-Up By Cassie Irwin
The buds are blooming again, so why can’t you? Upgrade your nutrition and lifestyle routines so you can step into spring feeling like You Version 2.0! Shed the Winter Coat
Cassie Irwin is a naturopathic medical intern and Bowen therapist. Get to know Cassie at cassieirwin.ca and follow along on Instagram @cassie.irwin
If your body has grown an extra layer of insulation this winter, you’re not alone. Researchers from Johns Hopkins University have found that people tend to be 5-7 pounds heavier during winter months, likely due to a combination of evolutionary survival mechanisms, seasonal hormonal fluctuations, and lack of sunlight. But by making some easy changes to your meals, you can lighten your load to fit into your pretty spring wardrobe.
We continue to learn more about the importance of balancing blood sugar for weight loss and maintenance. When we eat carbohydrates like grains, vegetables and fruit, they get broken down into sugar in the blood. This causes a release of insulin, which ushers the sugar into our cells so they can use it as fuel. But if we eat simple
40 Spring 2018 HEALTHY DIRECTIONS | healthydirections.ca
carbohydrates like white breads and refined sugar, we develop insulin resistance and sugar piles up in the blood, which is then stored as fat. Not only does this contribute to weight gain, but it also paves the way for type 2 diabetes.
To balance blood sugar and keep the fat away, veer from white bread and grains in favour of whole grains like brown rice, millet, kamut and barley. Because of their high fibre content, these grains break down slowly to avoid blood sugar spikes. Be sure to enjoy lots of vegetables and berries, too. Berries are very high in fibre and have a low glycemic index, meaning they don’t spike blood sugar. A recent study found that blueberries improve insulin sensitivity and may be helpful in preventing type 2 diabetes (Stull 2016). To rev your metabolism, try adding simple activities to your
day that increase your physical activity, like taking the stairs instead of the elevator. These tiny changes will increase your metabolic demand and encourage fat loss. Even pouring a small portion of black seed oil (Nigella sativa) on your salads, in your smoothie, or on a teaspoon can help! A recent study has found that this seed may have anti-obesity effects, in addition to its range of uses in traditional medicines in the Middle East (Hasani-Ranjbar 2013).
Clear Out the Clutter
Spring cleaning goes for your body, too! Our natural detoxification pathways are burdened by crappy food, environmental toxicants, stress and not enough rest. Ensuring the digestive system is properly digesting and eliminating foods will support the body’s natural ability to detoxify.