Healthy Eating

Paleo Granola This granola with coconut yogurt and berries is the perfect breakfast to help you get back on track after the holidays. It’s quick and full of healthy fats and protein to keep you satiated all morning long. It’s also grain-free, making it an excellent option for those following a paleo diet. Ingredients » 1 c cashews» 1 c walnuts» 1⁄2 c pumpkin seeds» 1⁄2 c coconut flakes» 1 Tbsp cinnamon » 1⁄2 tsp salt» 1/3 c melted coconut oil» 1⁄4 c maple syrup (use sugar-free syrup to make this recipe ketogenic) Instructions 1. Add cashews, walnuts, pumpkin seeds, salt, cinnamon, and coconut flakes to a food processor and pulse for 30 seconds. 2. Add coconut oil and maple syrup to the nut mixture, stirring well until all the ingredients are evenly incorporated. 3. Spread evenly on a baking pan lined with parchment paper and bake at 375°F for 20 minutes, stirring halfway through cooking time. 4. Let cool for 10 minutes before breaking the granola into clusters. Collagen Power Balls These delicious, fibre-rich collagen balls make for the perfect mid-day snack. They include extra protein in the form of collagen and hemp seeds to help you reach your daily protein goals, plus a hefty serving of chia seeds as a source of dietary fibre. Ingredients » 2 c quick rolled oats» 1⁄4 c chia seeds» 1⁄4 c hemp seeds» 1⁄4 c nut butter of choice» 1⁄4 c collagen protein powder» 1/3 c pitted dates, soaked in hot water » 1⁄4 c melted coconut oil» Flaky sea salt» Mini chocolate chips, pumpkin seeds (optional) Instructions 1. Add all ingredients (except the chocolate chips) to a food processor and pulse until a sticky dough forms. 2. Stir in the chocolate and seeds (if using) and roll into 1-inch balls to keep in the fridge or freezer. Roasted Garlic & Cauliflower Dip This dip takes full advantage of local produce available through the winter. Serve with your favourite seed crackers and crudites or use it as a spread on wraps and sandwiches. Ingredients » 1 head cauliflower, separated into florets» 2 large shallots, chopped» 2 Tbsp olive oil» 2 heads of garlic» 1/3 c tahini » 1/3 c pumpkin seeds» 1⁄2 tsp chilli flakes» Juice from 1 lemon» 1 tsp dried rosemary or sage» Salt and pepper, to taste Instructions 1. Prepare garlic for the oven by chopping off the tops to expose  the tops of the cloves. Drizzle with olive oil and wrap in foil, or  place in a small oven-safe container with a lid.  2. Toss the cauliflower and shallots with olive oil and seasonings  and add to a baking sheet with your heads of garlic. Roast at  400°F for 30–35 minutes, until cooked through.  3. Once the vegetables cool slightly, add to a food processor with  the remaining ingredients and purée ingredients until slightly smooth.  Squash Soup with Tofu This soup recipe is a winter staple because it includes tons of orange vegetables and heal-ing spices to support immune health. It’s also beautifully warming and thoroughly cooked to support digestion in colder winter months. The tofu can be omitted, but we like that it adds 15 g of protein per serving. Ingredients » 1 large squash (butternut, acorn, delicata, and buttercup all work well)   » 1 onion, chopped» 1 orange pepper, chopped» 4 cloves of garlic, finely chopped» 1 Tbsp coconut oil or avocado oil» 1 can of organic BPA-free coconut milk» 1  Tbsp curry powder » 1⁄4 tsp chili flakes (optional)» 6 c bone broth, or organic vegetable or chicken broth» 1 package organic tofu» Seasoning of choice and sea salt and fresh ground pepper to taste Instructions  1. Preheat the oven to 400°F.  2. Cut your squash in half and lay it face down on a baking sheet.  3. Drain tofu and cut into small cubes. Spray or lightly drizzle with coconut or avocado oil, sprinkle with spices of choice, and bake in the oven along with the squash for 30 minutes while you prepare your other ingredients.  4. Add the onion, garlic, and spices to a preheated large dutch oven on medium–hot. Cook until translucent and fragrant.  5. Remove the squash from the oven and carefully scrape out the flesh of the squash. Add it to your pot along with the chopped pepper and cook for 5 minutes, stirring often.  6. Add the bone broth, cover, and let simmer for 30 minutes.  7. Add your can of coconut milk and use an immersion blender to purée your soup. Top with tofu cubes and hemp seeds (optional). 

Sometimes it can feel like being an adult means having no free time; for many of us, our plate of responsibilities is full to the point of spilling over. Maybe you’ve been so busy lately, that your eating habits have gone off the rails. Perhaps you’ve put eating healthy on hold until after things in your life settle down. After all, how can you be expected to eat well when life is so hectic? If you’re stuck in the I’m-too-busy-to-eat-healthy mentality, I want to ask you two important questions. The first is this: when will life actually stop being busy? I’m not asking this to be negative but to be realistic. There will always be something creating busyness in your life. If it’s not school, it’ll be work. If it’s not kids, it’ll be grandkids. If you figure you’ll start eating healthy when you’re not busy, you’ll just continue to put it off. Now onto my second question: how long can you afford to postpone healthy eating? It can be easy to do things like skip lunch in the name of productivity, or “reward” ourselves with treats in the evening for working hard. But over time, habits like these will catch up to us in the form of gut issues, hormonal imbalances, or even chronic diseases like high blood pressure or diabetes. It can be easy to lose sight of the fact that we only get one body in this life. If we don’t invest in our health now, we can end up losing it in the future. I understand that at this point you might be feeling a bit frustrated. “I do want to eat healthily, but how is it doable amidst the craziness of my life?” you may ask. Don’t despair— it is possible! “If You Don’t Have Time To Do Things Like Grocery Shop, Cook, Or Eat Three Meals Per Day, It’s Time To Take A Look At What’s Going On In Your Life.” How To Start Now 1 Set Boundaries Based on my experiences working with clients, unhealthy eating habits often boil down to a lack of boundaries in certain areas of a person’s life. You must set boundaries with yourself and others to nourish your body properly. It’s crucial to silence that negative inner voice that beats you up for not being perfect. An all-or-nothing mindset won’t do you any favors with your diet. If you think you have to be flawless to be healthy when life gets busy, you’re going to spread yourself too thin. Overburdening yourself can result in giving up and harming your mental health—neither of which I want for you. Instead, be compassionate with yourself. As long as your overall habits are healthy, you will reap the benefits. If here and there, you have a treat, order takeout, or eat convenience foods, it's not a big deal. What you’re doing consistently counts the most toward your well-being. Setting boundaries with yourself also includes prioritizing your health. I know that I said this before, but I’m going to say it again because it’s so important: we only get one body in this life. If you don’t have time to do things like grocery shop, cook, or eat three meals per day, it’s time to take a look at what’s going on in your life. Have you taken on too much? Do you have enough support? Are you burned out? If you are too busy to feed yourself properly, it’s time to set some boundaries. Give some thought to what you need from yourself and from others to make healthy eating happen in your life. Maybe you need to set a boundary with yourself to take your lunch break away from your desk to make sure you have something to eat at work. Also, remember that you don’t have to try doing it all alone. Reach out for help in areas of your life where you’re feeling overwhelmed. If you find you’re always falling behind on your to-do list, ask family members to help you out more with chores around the house, for example. If you’re experiencing caregiver burnout, look into what home care services are available in your community. Healthy eating will be a lot easier when you have enough support in your life. Establishing boundaries will help you to give your body the nourishment it requires. When you prioritize your health and get the support you need, you’ll find it easier to get through busy days because your body will be getting the fuel it needs. You’ll prevent intense cravings and overeating because you’ll be honoring your hunger throughout the day. You’ll also be getting the nutrients your body needs to prevent and/or manage health concerns (e.g., gut issues, anxiety). 2 Think Ahead Healthy eating is a lot less likely to happen when you’re winging it. If you haven’t thought ahead about what you’re going to eat and then things get hectic, it’s more likely that you’ll reach for unhealthy options or not eat at all. When you’ve made a plan and some food prep, your days will go more smoothly, and eating healthy will become automatic. A little bit goes a long way—you don’t have to make a super-detailed meal plan or spend all day cooking. Here are a few examples of how efficient planni ...

Can help to increase total overall sleep time, which is an important aspect of sleep quality and ensuring you feel well-rested Can help relieve the fatigue associated with shift work (night shifts) or jet lag Can help to reset the body’s natural sleep-wake cycle as part of one’s circadian rhythm Can help to reduce the overall time it takes to fall asleep – in those with sleep disturbances or sleep disorders  Dosage and Directions for Use Serving Size: 3 mg per lozenge.  Available in 60 lozenge size.  We would always recommend consulting with a healthcare practitioner, naturopath or healthcare professional for use extending beyond 4 weeks.  The recommended dosage is 1-2 lozenges per day, once a day, at bedtime or directly before bedtime.  If taking any sort of hormonal medication, mood disorder medication, or blood pressure medication, you need to consult a healthcare professional prior to use. Those with a seizure disorder, kidney disease, liver disease, hormonal disorder, diabetes, depression, or hypertension might be contraindicated for use of melatonin.  Under no circumstances should you drive or use any sort of machinery/operative tools ~5 hours after taking melatonin.  If you continue to experience any sort of sleep disturbances for more than 4 weeks (insomnia), you should also consult a health care professional.  Xymogen’s Melatonin to Regulate Sleep Quality and Improve Restfulness Xymogen’s melatonin is a synthetic formulation to ensure those that are vegan or vegetarian can take the product without worry of it being mammalian derived. Many people may not be aware that there are a number of melatonin supplements commonly derived from the pineal gland of animals (often ‘porcine’ or pig).  Many people with negative experiences related to melatonin often experience these sides because of the production quality of melatonin itself – given that melatonin is a hormone, it must be USP pharmaceutical grade and manufactured at the highest quality standards. This is something you can be assured of when purchasing Xymogen products.  Xymogen’s melatonin is a patented synthetic form that follows the same chemical pathway as natural melatonin that is also pharmaceutical grade and completely free of biological contaminants. Naturally sourced melatonin derived from animals will always pose a risk because it can be contaminated with biological impurities.  As the pineal gland is quite sensitive, and melatonin is utilized by the pineal gland for producing serotonin, triggering such as gland that controls the sleep/wake cycle, ensuring a high-quality melatonin supplement is vital.  Melatonin is not the kind of supplement you’d want to skimp or save on.  What about melatonin itself, as a compound? What are the benefits from supplementation? Melatonin is naturally produced in our pineal gland, but also in the gastrointestinal tract and lymphocytes. It is present in other parts of mammalian tissue. It plays a key role in helping to regulate circadian rhythm and sleeping/waking. It also supports hormone production (serotonin) and antioxidant activity.  Normal melatonin production is suppressed by light and stimulated by periods of dark. Supplemental melatonin can help to support sleep patterns in certain populations like those with irregular work hours, those travelling, or elderly populations with reduced natural melatonin production.  Melatonin has also been studied for its role in supporting antioxidant activity, with concentration in the mitochondria. Thus, it has been proven to support glutathione production, and stimulate production of superoxide dismutase – scavenging free radicals and reducing inflammation from pro-inflammatory cytokines.  Doses of higher than 5 mg do not appear to display any benefit, and we would recommend sticking with the prescribed dosage of 3 mg per day at bedtime. 

Xymogen not only offers supplements for addressing a range of medical concerns and health conditions, but also produces a high-quality vegan protein powder that is bioavailable and free of unnecessary ingredients.   High-quality dietary protein is vital for helping the body to sustain proper function and metabolism. Amino acids from dietary protein are needed in various physiological processes, and help to regulate digestion, detoxification, and hormone production.  Xymogen’s “VegaPro” protein is a clean vegan protein that is GMO-free and sugar-free, and designed to offer customers a completely “clean,” unmodified plant-based option that can be easily incorporated into any kind of diet or lifestyle.  VegaPro is available in a 14 serving size container, with one scoop equal to 21 g, and provides 17 g of protein and 80 calories.  VegaPro is a blend featuring pea protein isolate, rice protein concentrate, taurine, glycine, and l-glutamine.  Clean High-Quality Protein, with Added Amino Acids L-glutamine, glycine, and taurine have been added – all of which have demonstrated clinical efficacy in supporting cardiovascular health, glucose tolerance, and intestinal health. These three non-essential amino acids are often found to be deficient in those with immune system disorders, those recovering from chronic illness, or those with digestive disorders. Providing additional, plant-based amino acids can help support the maintenance of immune cells and metabolic function.  At around 93% - 94% digestibility, pea protein is considered to be highly digestible, and meets the same standards of animal-derived protein like beef, whey, or milk.  The amino acid profile for pea protein and rice protein concentrate are ‘complete’ when combined together in this formula, providing a high amount of important amino acids like arginine, lysine, aspartic acid, and leucine.  Those that want a protein free of sugar (including lactose), sugar alcohols (xylitol or Stevia), flavorings, gluten, and animal products (including dairy) look no further than Xymogen’s VegaPro! VegaPro also offers practitioners and regular customers alike a degree of flexibility not found in many other types of protein powders on the market. Given that the main goal of Xymogen’s pea + rice protein blend is an easily digestible plant-based protein, with no other additives, any concerns over interactions with herbal supplements or nutraceuticals can be avoided. Completely free of sugar and flavoring, the protein can be added to plain water, a smoothie, or any other kind of beverage easily. You can choose to disguise or mask the taste if needed.

Is green tea extract all it has been cracked up to be? Long touted for the ability to help ‘burn fat,’ ‘boost’ metabolism, and help protect against cancer – green tea extract has faced a lot of criticism for potential “dangers” associated with the health supplement, while many others simply declare it a fad. What is “EGCG,” and What Are Catechins? First, it is important to mention the ‘catechins’ in green tea extract – which are the compounds associated with all of the reported health concerns. Catechins are part of the family of flavonoids. These phenols, antioxidants, are phytochemicals that naturally exist in foods such as tea, berries, and legumes. They are healthful and thought to be responsible for the health-promoting properties in teas. Catechins seem to possess protective qualities in terms of degenerative diseases and cancers. Some of these compounds, particularly one that is exclusively found in tea – EGCG – have become an area of research and debate as to their safety and efficacy. Green tea, in particular, seems to contain the highest levels of catechins. The primary catechins in green tea are EGCG (epigallocatechin gallate), EC (epicatechin), GC (gallocatechin), and ECG (Epicatechin gallate). EGCG, for example, is only found in tea. Should I Be Worried About Liver Function? Concerns have arisen concerning liver toxicity with high-dose, long-term use of EGCG in particular due to the way catechins are processed in the body when consumed in high amounts. Research does show that a dose of over 866 mg EGCG per day, when used long-term, could potentially be harmful to the liver. However, studies using under 800 mg did not correlate to any liver toxicity or damage, while the average intake from tea drinkers is estimated to be 90 to 300mg (not from supplements, but just ol’ fashioned tea infusions). After a review of 38 different studies, it was concluded that doses of or above 800 mg EGCG for longer than 4 months were associated with markers of liver toxicity in a small percentage (10%) of the population. Studies showed that there was no reported liver toxicity at levels below 800 mg EGCG per day when taken for up to 12 months. If more reassurance is needed, hepatotoxicity from Green Tea Extract is quite rare, and in the cases in which it was reported, once the large doses of EGCG were stopped, liver function resolved fully after discontinuation. There is no documentation of fatal injury from EGCG or Green Tea Extract, even at doses of up to 1,800 mg per day. For most people, using the supplement at the recommended dosage (typically 200 mg – 600 mg) for a period of 1-3 months is not causing concern, provided they have been cleared by their doctor or physician to do so. Of course, if you have a pre-existing liver injury, EGCG and Green Tea Extract may not be the right supplement for you. Most supplements are sold at a dosage of 400 mg Green Tea Extract, which often contains ~200 mg EGCG (50%) – well below the threshold for safety limits. Real Benefits to EGCG and Catechins from Green Tea Extract Tea has always been renowned for its weight loss benefits, and for promoting longevity. Most of these benefits can be ascribed to the polyphenol antioxidant content of teas – particularly from catechins. Studies in animal trials and exploring weight loss in people show promising results, with numerous published studies reaffirming the traditional beliefs in the effects of green tea on body composition, cancer prevention, and longevity. The first study shows that even in rats fed a high-fat diet for a period of 6 months, those that were also given EGCG were able to reduce body fat while increasing lean mass, glucose tolerance, and better fat synthesis. There were also no negative effects on liver tissue reported. In the second study, 690 mg catechins were consumed for 12 weeks, and body weight, waist size, body fat, and total fat all were dramatically lower in the EGCG group compared to the control, without any other change. These studies, among many others, display Green Tea Extract and EGCG – catechins – ability to help in reducing body fat and improve metabolic health markers all-around.

First of all, yes, it does work for certain infections – colloidal silver has proven anti-bacterial, anti-viral, and anti-fungal properties.  This is promising news, considering the harm and dangers of antibiotics + antimicrobial resistance. Silver has long been used to address bacteria / bacterial infections for centuries, and has known active properties against both gram-negative and gram-positive bacteria.  Colloidal silver presents an effective treatment option for those looking to deal with a bacterial or viral infection – of course, this should always be done after consultation with a healthcare practitioner and should not be used to replace antibiotics in more serious bouts of illness or infection.  Now, is colloidal silver safe?  Most information out there online regarding colloidal silver seems to be conflicting and confusing at best – there are countless testimonials from people claiming silver helped them through severe infections or the first sign of illness. At the same time, there are plenty of well-known health sites or regulatory bodies that warn about safety concerns (like the FDA).  First, let us establish that colloidal silver is a “solution” of water that contains the suspended silver in nanometer-sized particles that are readily absorbed. The total silver content of the solution should be expressed on the supplement you purchase as “ppm” or parts per million. This is the same as mg of silver per liter of water (mg/L). Silver has been used as an antibiotic up until the early 1940s – this is thanks to various processes that occur once silver is ingested. Silver nanoparticles enter bacterial DNA, attach to bacterial cell membranes directly, and block the cellular process known as cellular respiration within the cells of organisms.  Ionic silver is not the same as true colloidal silver. Always ensure you purchase true colloidal silver when looking for a supplement – these do not contain additives, and the solution should only contain nanometer-sized silver particles and purified water.  Colloidal Silver is Safe for the Gut and Does Not Destroy “Good” Gut Bacteria After ~28 Days of Use As for colloidal silver being safe, there is plenty of debate online surrounding the use of silver internally. Those noting adverse effects like argyria (turning blue) are often not referring to pure colloidal silver, but rather low-quality, inexpensive products that contain silver that is not a nanoparticle.  Generally, when used for 10-14 days internally, it was not shown to cause any adverse side effects, nor was it shown to alter the gut microbiome. This means that even after 28 days of reported use, the diversity of “good” gut bacteria was not altered, destroyed, or changed by colloidal silver. This is a huge deal, especially when compared to the impact of traditional antibiotics on the microbiome.  Our stance is that colloidal silver will absolutely work as a potential antibacterial supplement, but it needs to be used/implemented short-term (10-14 days ideally; maximum of 28 days) on a strict dosage as indicated on the product.  Dosing Colloidal Silver, and a Word of Caution When it comes to dosing colloidal silver, most supplements are sold as a liquid tincture with a dropper. Depending on the condition, colloidal silver will be applied differently – generally, most practitioners will recommend against taking it for more than 14 consecutive days at a time.  Dosages may range depending on the concentration of the suspension itself. Always check/consult with the bottle or container for the most accurate dosing instructions.  2-5 drops can be applied topically to the skin for infections, wounds, and irritation.  5-10 drops can be taken internally, per day, for immune system support or to combat an infection. 1-2 drops can be placed in the eye directly for cases of pink eye.  Colloidal silver is always sold as a solution of purified water that contains nanometer particles of suspended silver. While silver has been demonstrated as safe, long-term or excessive prolonged use of colloidal silver may lead to some undesirable side effects – stick to recommended dosages, and only use it for the duration or period of time you need it for (I.E., recovery from a viral infection).  Colloidal silver can be applied topically or ingested internally – ensure to opt for a high-quality pure silver product, such as those sold on our website. 

Perhaps one of the most widely held, popular beliefs is that cranberry juice can help prevent recurrent UTIs or get rid of them.  A UTI itself can severely impact multiple parts of the urinary system – the bladder, kidney, and urethra. While UTIs are possible in men, women are more than 30 times more likely to experience them, with 55-60% of women having experienced one in their lifetime. They also account for close to 25% of all bacterial infections seen in women clinically.  Women’s urethras are more susceptible to bacteria entering the urinary tract, compared to men's. – if you experience pelvic pain, groin pain, urgent or frequent urination, or burning when you urinate, you should consult a healthcare professional for diagnosis of a possible UTI.  Given the prominence of antibiotic resistance to Escherichia coli, implementing alternate strategies to reduce this exposure to antibiotics is essential to protecting yourself from antibiotic overuse.  The majority of UTIs are caused by this bacterium, and this bacterium is becoming increasingly resistant to commonly prescribed UTI antibiotics like Bactrim and Cipro.  Aside from conventional wisdom towards prevention (increasing hydration with water throughout the day and gentle cleaning), cranberries often have the potential to alleviate symptoms or help prevent recurrence – but they must be in the form of an extract, not just the juice. Most store-shelf cranberry juices are also loaded with added sugars and won’t offer any sort of health benefit.  Recurring UTIs, while less common, are still a huge problem for a number of women and are often caused by the same pathogen. Do cranberries really work for UTIs? We’ll take a closer look at what the science says.  Cranberry Extract for Uncomplicated UTIs - What the Science Says Cranberry extracts contain a compound known as ‘proanthocyanin or “tannin.” This reduces the adherence of E. coli within the urinary tract and the colonization of the bacteria.  Studies show that extracts can help to prevent recurrent UTIs, but that cranberry juice is of little benefit. This is mainly due to the fact that there are not enough of the A-type proanthocyanins present in grocery store cranberry juice for it to be effective enough to stop bacteria from adhering to the walls of the bladder or urinary tract.  One scientific review from 2013 found that cranberry extracts were found to be protective against recurrent UTIs, in a PAC (proanthocyanin) dose-dependent manner.  You’ll typically want to look for 240 mg - 500 mg of cranberry extract per capsule, which contains ~15% PACs; 36 mg of PAC minimum in each capsule. Most brands won’t explicitly list the PAC content, so keep an eye out for the total mg of cranberry used per capsule.  Taking a supplement like D-Mannose in conjunction with cranberry extract can help ensure faster elimination of bacteria, and shows greater efficacy at preventing bacteria from adhering.  Given that cranberry extracts and unpasteurized cranberry juice products (with no added sugar) have no reported side effects and are of no harm, they offer a solution that is worth trying for any woman experiencing recurring UTIs.

A cursory Google search will prompt plenty of results associating marshmallow root with better digestive health, and “healing” the integrity of the gut for better health. But how exactly does it do this, and does it really work? First, let us touch on what marshmallow root is – before we approach it as a potent digestive aid for better gut health.  Marshmallow root is “Althaea Officinalis,” a perennial herb that is most commonly native to Europe, West Africa, and West Asia.  As an ancient ‘folk remedy,’ with widespread use across Middle Eastern countries, it has been consumed for thousands of years for relief of digestive and respiratory ailments.  Most commonly, it is consumed in capsule, powdered, or tea form – occasionally, you will see alcohol or glycerin-based tinctures. Marshmallow root is also typically added to many ‘natural’ cosmetics and personal care items.  How Marshmallow Root Protects the Lining of the Gut and can Help Restore Optimal Digestive Health In one study from 2011, an extract of marshmallow root was shown to help protect against gastric ulcers, platelet aggregation (clotting), and digestive inflammation. The extract also raised HDL cholesterol (the “good” cholesterol) while having no adverse impact on the liver or other health markers.  When ingested, marshmallow root tends to bulk up, and form a gel-like consistency. This extract can help coat the stomach lining.  Both marshmallow root and marshmallow tea – and by extension, supplements that are sold as “marshmallow extract” act as “mucilage.” This means that it sort of swells up when it comes into contact with water, and functions as a kind of fiber.  Naturally, marshmallow root will contain various bioactive compounds, all of which seem to contribute toward beneficiary effects on digestive health: flavonoids, polyphenols, polysaccharides, and phenolic acids.  Various studies proclaim an immediate effect by protecting “inflamed mucosa” or intestinal membrane. This is also seen in the respiratory tract.  Marshmallow Root Dosage and Safety Profile Marshmallow root seems to have a high safety profile, and no negative side effects have been reported in people taking the supplement for colds, flu, cough, sore throat, respiratory issues, digestive issues, or IBD. Generally, the only concern is for those who may have diabetes, as it has been demonstrated to lower blood sugar levels. Otherwise, marshmallow root does not appear to impact any other health markers negatively.  Marshmallow root comes in powders, capsules, tinctures, and tea forms. If you are taking marshmallow root specifically for digestive distress/disorders, your best option is to go for a capsule, alcohol-based tincture, or raw powder/tea. With tinctures, you’ll get the most concentrated dose, and with capsules, you’ll have the most possible control over the among you’re taking compared to teas or powders.  Always stick to the recommended dosage as outlined on the product/bottle itself. The concentration may differ between brands, but the guideline for those with Crohn’s / UC or IBD is around ~6g daily, split into 2-3 daily doses.  If you’re using a powdered form or raw tea, you’ll want to ensure you consume enough water as it can form a more gelatinous substance. As always, you should consult with a healthcare professional prior to use if you have any sort of pre-existing medical condition. We’d also advise taking it a couple of hours before or after other medications.

We all know some of the most nutritious, antioxidant-packed (super)foods are berries – from blueberries to mulberries – and everything in between. How does the goji berry or “wolfberry fruit” stack up against its humble competitors? Is Goji a true superfruit and anti-oxidant powerhouse as purported? Goji has been an integral part of Traditional Chinese Medicine for thousands of years, and a popular superfood for fighting free radical damage, aging, and markers of disease. Typically, goji berries are eaten raw and dried, but can also be used in a powdered form for smoothies, bowls, and shakes. Nutritional Content of Goji Berries Before even getting into the polyphenol and antioxidant content of goji berries, the nutritional content alone is quite impressive. ¼ cup provides (depending on dried or powder form, and how they’ve been processed) approximately: 70 Calories 12g of Sugar 9g of Protein 6g of Fiber 150% DV Vitamin A 84% DV Copper 75% DV Selenium 27% DV Vitamin C 21% DV Potassium 15% DV Zinc 42% DV Iron Goji berries are also extremely rich in “phenolic acids,” “polysaccharides,” and “flavonoids” – biologically active compounds with beneficial health properties. These compounds are responsible for many of the health benefits attributed to goji berries. Various studies and literature denote the many health-promoting properties of goji berries, such as those documented and compiled here. Vision Support, Macular Degeneration, and Eye Health Goji contains many ‘carotenoids’ – the natural pigments that give fruits bright orange and red colors, such as carrots (and goji berries). This is why you have probably heard the old adage that carrots are great for vision health. They are extremely high in Vitamin A, and this is due to the beta-carotene content. In particular, goji is high in the carotenoid “zeaxanthin” which is sometimes sold as an individual natural supplement for vision support. Research shows this compound protects the retina and improves retinal function. Further, human and animal studies looking at goji berry extract (not just zeaxanthin) found that goji was protective and restorative in the early stages of retina and macular degeneration. Cardiovascular Protection, Lipid and Cholesterol-Lowering Support Studies demonstrate goji berry extract as having a notable reduction in total cholesterol and triglyceride levels compared to non-goji berry treated animals with elevated blood pressure and hyperlipidemia. Meanwhile, “good” cholesterol levels, HDL, were unaffected or increased with the dosage of goji berry extract. Aside from the high antioxidant levels of goji, they have also demonstrated the ability to lower blood lipid levels effectively in diabetic animal studies. Abnormal fat oxidization and accumulation in the blood vessels were inhibited in animals fed a high-fat diet after administration of goji extract. Goji appears to also be beneficial for diabetes from other studies, which point to its ability to lower blood glucose levels significantly and impact the rate of glucose uptake. Anticancer Benefits and Neuroprotective Benefits Not only are goji berries beneficial for heart health, cholesterol levels, and lipids – but they also have potent benefits in the fight against neurological disorders like Parkinson’s, and Alzheimer’s and even in protecting against cancer cell growth. Goji has been used in Traditional Chinese Medicine for many decades specifically to prevent the progression and early onset of cancer – the whole goji berry seems to have a better preventative effect than just extracts of specific compounds alone (those most commonly sold as supplements). The polysaccharides which are present in goji (polysaccharides are also extremely beneficial parts of what make medicinal mushrooms great) have the ability to inhibit and prevent tumor growth without negative side effects. Neurological brain health is an extremely important area of study, and the benefit of goji has been shown to reduce glutamate excitotoxicity, which is implicated in neurogenerative diseases. Treatment with goji showed a reduction in neurological deficits in stroke models and improved cognitive performance. Goji – Should I Be Adding Them to My Smoothies or Bowls? Similar to many other potent superfruits, goji berry offers a natural, whole-food antioxidant powerhouse that does not require supplementation or medication to confer benefits against cholesterol levels, high blood pressure, cancer, neurological disorders, and vision degeneration. Best of all, goji is easy to incorporate into daily diets in a wide variety of dried forms, powders, and extracts for any need – all available at Healthy Planet Canada.

Most people have a tendency to automatically assume certain food items are gluten-free and thus ‘safe’ for those with Celiac Disease or gluten intolerance. Chicken salad is gluten-free, right? Fries should be safe, shouldn’t they? Where could the gluten be lurking in chicken or a salad? Should you be genuinely concerned about eating out at restaurants? As always, those with severe gluten intolerance, allergies, or Celiac Disease should consult or contact the restaurant prior to dining to ensure they can enjoy their meal with peace of mind, as no one can confirm the absolute safety of environments where other gluten-containing food is being prepared. Those looking to avoid gluten – whether due to allergies or personal health reasons, are entitled to enjoy a meal at a restaurant without having to worry about problematic ingredients in their food making them sick.  Tips & Tricks for Enjoying a Gluten-Free Meal As we mentioned previously, never automatically assume a food or dish prepared in a restaurant is gluten-free. While it may seem ‘obvious’ that things which are not made from wheat or barley are ‘safe’ – this just is not the case.  Restaurants often prepare gluten-containing foods in the same kitchen, using the same utensils. This is in addition to ‘hidden’ ingredients that could be derived from wheat or barley and thus trigger a reaction. Ensure Proper Communication with Staff About Your Dietary Needs This extends far beyond just going gluten-free. If you have any sort of allergies, food preferences, or dietary requirements (such as a strict vegetarian or vegan diet), it is essential you let staff know prior to ordering. As such, they can either advise you on what to avoid (or if it is possible to accommodate you) or ensure the food is prepared isolated from potential problem ingredients. This tip applies to any restaurant you would be dining at. If the server has difficulty understanding your concerns, it is best to ask to speak to a manager, kitchen staff, or a supervisor to adequately address your concerns.  You should never feel guilty or critical for doing this, as it is the staff’s job to accommodate their customers and ensure their safety. Not yours. You should never feel like a burden for advocating for your health or dietary needs. Look for Potential ‘Problem’ Ingredients; Stick to ‘Simple’ Foods Never trust that all the ingredients in a dish are listed on the menu. If you are still unsure of what to order based on menu descriptions (which often will not accurately list all the ingredients), stick to food that is simple and straightforward. Gluten, from wheat or barley-related products, may be hidden in things labeled as “house dressing,” “sauce,” or “marinade.”  Look for dishes with a designated ‘gluten-free’ icon next to them, always ask the waiter or staff prior to ordering, and stick to things that are a ‘safe bet.’ This means things like fries or a fruit salad – are incredibly unlikely to have any sort of gluten due to the preparation process. It is also extremely unlikely that these dishes would have come into contact with wheat or barley and been ‘cross-contaminated.’  “Cross-contamination” is also a huge concern for people with severe allergies – not just to gluten, but to other problematic allergens like shellfish. What Does “Cross Contamination” Mean, and Should I Be Worried? Cross-contamination is not a gluten-specific term. The Department of Health actually qualifies cross-contamination as “the physical movement or transfer of harmful bacteria from one person, object, place or [location] to another.” This usually applies to things like raw meat contaminating, say, a salad – which may result in food poisoning due to improper handling techniques. This terminology, however, also extends to gluten and other allergens. Cross-contamination is a risk factor for anyone with a gluten allergy, or intolerance,  especially those with Celiac Disease. While you should have a healthy level of concern over cross-contamination, especially when your safety depends on it, many times it is difficult to know fully how food is prepared – in a facility producing pre-packaged food, or in a restaurant. Studies also offer conflicting information on this. While one study indicated that it is minimal or no gluten transfer between tools like toasters and knives when used for both gluten-containing and gluten-free foods, other studies indicate a major risk to those with Celiac Disease. Despite researchers finding ‘low’ gluten transfer between things like toasters, knives, and pans – there were still concerns over things like using the same cooking water for gluten-free pasta after cooking wheat pasta, and for restaurant appliances like fryers. This is why it is always best to check with restaurant staff to ensure optimal safety d ...