February is Heart Month - 6 Ways to Show Your Heart You Care

Cinnamon hearts, paper hearts, heart-shaped boxes (of both the Nirvana and chocolate-filled variety)... the symbol of romantic love is ubiquitous in February, with Valentine's Day celebrations still fresh in our minds.  And perhaps not as well-celebrated, but definitely notable, February is also Heart Month, devoted to awareness of heart disease and stroke.  In that spirit, here are 6 ways to show your heart some love this month.

1) Antioxidants - particularly anthocyanins and coenzyme Q10 (CoQ10).  Anthocyanins are found in dark red, purple, blue, and black fruits and vegetables, such as blackberries, blueberries, cherries, raspberries, purple grapes, black plums, beets, eggplants, and purple potatoes.  A study using cherry juice highlighted its high content of antioxidants (particularly anthocyanins), crediting them for increased rate of cardiovascular recovery, as well as muscle strength recovery in a group of marathon runners, compared to the placebo group.  Try adding the foods listed above to reap the benefits.

CoQ10 is used for energy in the body, but also may assist recovery after a heart attack, improve muscle strength, and help lower blood pressure and angina.  It's found in several animal sources, such as game, beef, fish, dairy, and eggs, but there are also several plant-based sources, such as broccoli, spinach, peanuts, rye, wheat, and some berries.

2) Spices - especially cayenne, ginger, garlic, and cinnamon.  These spices can help improve bloodflow through vasodilation.  Their heat also improves bloodflow by causing flushing and mild sweating on the surface of the skin.  Additionally, they may also help thin the blood, and in the case of cinnamon, help regulate blood sugar fluctuations as well.  A recent study looked at the effects of aged garlic extracts and their beneficial effects when combined with certain blood pressure medications, noting better lowering effects than with just medication alone.  If you are taking blood thinning, anticoagulant, or blood pressure regulating medications, use caution when adding spices such as these to your diet, and particularly in the form of more concentrated herbal supplements.

3) Omega-3 fatty acids.  These unsaturated fats help keep the blood liquid and slippery, allowing for better bloodflow.  They are also naturally anti-inflammatory, helping keep blood vessels wide.  The most readily-utilized sources come from cold water fish, krill, and squid, since the form primarily found in their oils is pre-formed DHA.  Plant-sourced omega-3s, such as those from hemp, chia, walnuts, and flax, require more translations once in the body in order to reach the DHA form, but due to many factors, not least of which are stress and nutritional deficiencies, may get diverted from the right pathway.  That said, plant-based DHA supplements made from algae are a great back-up for plant-based eaters consuming omega-3s from other sources.  Again, if you are taking medications such as those listed in point 2, use caution with omega-3 supplements.
And don't forget other forms of unsaturated fats, such as those from olive oil, avocados, nuts and seeds.

4) Blood sugar balancing.  Prevent blood sugar spikes and fluctuations by avoiding high-sugar, refined foods, and eating regularly-spaced, macronutrient-balanced meals and snacks - that is, a combination of complex carbs, lean proteins, and healthy fats.  Too much sugar in the blood can lead to inflammation of the blood vessels.  One of the theories of arterial plaque formation implicates damage from high blood sugar as a possible cause.  Getting enough fibre can also help slow the rise of sugar in the blood, and help sweep excess out of the body.  Try swapping out your breakfast doughnut and coffee for a slice of sprouted grain toast and natural almond butter and cup of green tea.

5) B vitamins - especially niacin, folic acid and B12.  Niacin can help balance blood cholesterol and triglycerides, folic acid helps improve elasticity of blood vessels, and B12 helps the body metabolize homocysteine, which can build up in the blood and is considered a marker for heart disease risk.  Remember that B12 deficiency is commonly considered something that affects vegetarians and vegans more than it does omnivores, but omnivores actually run a greater risk of deficiency.  Additionally, a deficiency in B12 can also affect folic acid levels as well, since the two work better together.  Great sources of niacin include: seafood, beef, mushrooms, potatoes, peanuts, avocados, dates, passionfruit, oats, and brown rice; folic acid: oranges, kale, Swiss chard, asparagus, broccoli, avocados, oats, beans and lentils; B12: eggs, dairy, fortified plant-based milks and cereals, and red star nutritional yeast.  Fermented foods such as sauerkraut, tempeh, miso, and kimchi can help optimize gut flora, which in turn produce more vitamin B12 for you!

6) Exercise - with emphasis on resistance training and cardiovascular workouts.  Resistance training helps build overall muscle strength and endurance, helping to decrease risk of injury and disability over the long term.  You can do resistance training with weights such as kettlebells, plates, or bar/dumbbells, or your own body weight.
Aerobic workouts help increase the heart's strength and improves efficiency of the pumping mechanism, and improves dilation of the blood vessels and oxygenation of the blood, leading to a lower resting heart rate and less strain on the heart.  Be aware that pushing your heart rate too high during exercise can lead to sudden dizziness and feeling faint, and can increase the risk of a cardiac event.  Knowing your max heart rate (roughly 200 minus your age in years) and keeping your heart rate in a target zone of 60-80% of that max can help strengthen your heart without pushing it too hard.  High-intensity interval training (HIIT), which incorporates short bursts of high-intensity exercise with short rest or low-intensity periods, is a great way to get your cardio, and burn some fat at the same time!

What are your favourite ways to love your heart?

Heart-healthy recipe: Sweetheart Blood Orange Creamsicle Smoothie

Protect Yourself with Probiotics - 5 Tasty Ways to Eat Your Bugs

The temperatures have been fluctuating wildly in the last few weeks, and it's safe to say cold season is in full swing.  Gut health is integral to staying healthy overall - the majority of your immune system actually lives in your digestive tract, in gut-associated lymphoid tissue (GALT).

Your gut is no stranger to bacteria and other micro-organisms - it's home to billions of cells, different families and strains: lactobacilli, bifidobacteria, candida, enterococci, and more.  Some are beneficial, producing healthy by-products like vitamin B12 and helping us break down hard-to-digest matter; and others are parasitic, stealing nutrients from your body's own cells, feeding and propagating themselves on any drop of sugar you ingest.  It sounds scary, but your internal ecosystem is always trying to remain in balance.  Poor diet and excess acidity can work against your healthy bacterial allies.  Fortunately, we can help shore up the numbers of our microscopic comrades by sending in more troops - that is, eating more foods rich in bacterial cultures.

In addition to taking probiotic supplements, ranging from 1 billion for the unaccustomed to 10 billion or higher live cell count per dose, these are some of the food choices you can add in to bulk up your inner army:

1) Yogourt.  Organic, plain, unsweetened, and unflavoured.  The "name brand" yogourts come loaded with sugar and flavours and lots of other things you don't need in your yogourt (cochineal insect extract, anyone?), plus the high sugar content actually kills the bacterial culture long before you get around to eating it.  Your best bet is to hit up the health food store and look for your organic unsweetened yogourt and add your own toppings, like pomegranate arils (yum!), raw nuts and seeds, and shredded coconut if you need sweetness.  You can also add it to a smoothie.  Those who don't do dairy can look for coconut, almond, or soy yogourts.  You can even try making your own!

2) Kefir.  This is a "precursor" to yogourt, a cultured milk usually consumed as a beverage.  The same parameters apply - organic, plain, unsweetened, and unflavoured.  This can also be added to a smoothie, or add in some milk or coconut water and shake with protein, matcha tea, and/or greens powders for a super-healthy energy-boosting shake (great after a workout!).

3) Kombucha.  A fermented cultured tea beverage, it's rich in antioxidant polyphenols, and the fermentation process helps reduce the caffeine content of the tea, in addition to adding probiotic content.  Some brands will list an average cell count for their product (e.g. GT's can have around 2 billion cells per 240ml bottle!). Kombucha can be an acquired taste for some, as it can be a bit strong.  Try varieties that have fruit juice or spices added in.  My favourites are GT's Synergy Trilogy flavour (raspberry-lemon-ginger), Rise Rose Schizandra, and Tonica Green Tea Revival (green and white tea).  It can make a great, healthful replacement for pop due to its natural fizziness.  Watch the sugar content in some brands, as it can vary from 1 or 2g per serving to 9 or 10g per serving.  Remember that too much sugar is detrimental to microorganisms.  (Sugar also suppresses the immune system for an average of 5 hours!!)

4) Tempeh.  Made from soybeans fermented and pressed into cakes.  Tempeh can have a strong flavour on its own, but does well when marinated.  Try making your own sauces or dressings - experiment with Thai peanut, mandarin sesame, lemon tahini - and after marinating, eat the tempeh uncooked, since cooking destroys much of the probiotic content.  Slice for a sandwich filling, dice for a salad topping, or just eat it straight up if you like!

5) Fermented vegetables.  Think homemade organic sauerkraut and kimchi.  Eat them on their own, as a side dish, or as salad toppings.  It's best to make your own using traditional fermenting recipes, rather than storebought products that may not follow these techniques; while they may produce a similar flavour, the nutritional benefits may not be the same, with those important live cultures and enzymes missing in the process.  Some health food stores may offer "fresh", organic, homestyle fermented vegetables produced locally - check the fridge section for options.

What are your favourite ways to eat your bugs?