Happy September, my friends! For most of us, this means getting back on track with our scheduling. This often includes meal planning, and for naturopathic medical students, it can mean a chance to try out a new diet that we may recommend to our patients. 

We live in an era where people have access to all the information they could ever want, but we are also seeing conditions where people are seeking to manipulate their internal chemistry to perform on the most optimal level, to lose the most amount of weight, to gain the most amount of muscle, among other goals. In the age of Pinterest and Instagram we feel pressure to be perfect in all aspects of our lives, from keeping our apartments tidy to ensuring that our meal planning and dieting is immaculate. We often feel as if we are expected to look top notch at all times. But, we are only human. Sometimes these excessive pressures that come from the age of information can contribute to a darker side of dieting - where our diet no longer becomes about living a healthy lifestyle, but turns into obsessively restricting caloric intake and nutrients, to the point where we are focusing more on our restrictions than what we are taking in.

There’s not much we can do to change the social conditions in which we are existing, but there is much that we can do to change our relationship with them. I’d like to share some tips with you to make the most of your meal planning and healthy eating, and to help you get back on track with being your best self!

1. Understand your motivations for wanting to change your diet - are you looking to lose weight or are you looking to feel better? Understanding your own motivations will help you pick an approach that suits your needs.
2. Mindful eating - how is your relationship with your meals and food? Are you eating for the sake of quelling your hunger, or are you eating for nutritional support? Being aware of your relationship with food will help you to enjoy your food more mindfully. Try enjoying a meal without netflix and with loved ones, and make sure you’re chewing and swallowing all your food instead of scarfing it down
3. Eat your colours - Regardless of which diet you choose, you should be making sure that your plate has as many colorful vegetables that you can pack in. This makes sure you’re getting all the vitamins, minerals, fibre and nutrients your body needs, all while fulfilling your hunger.
4. Talk to your healthcare provider - Because there is so much information out there, it makes sense to consult a health care professional before embarking on any journey related to your health. Engaging in a conversation with your naturopathic doctor or nutritionist/dietician might be your best bet. Medical doctors do not often receive the same nutritional training, and may not be able to provide much advice or insight on what is specific to your needs.

Hopefully these tips help you to be a little more mindful about your diet and your motivations for changing it up. As always, consult your healthcare team before making any major changes.  

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As more people are discovering food sensitivities to dairy, alternatives have become widely available in grocery stores, café’s, restaurants etc. This includes nut milks, which have become staples for those wishing for a dairy-free alternative to add into coffee, tea, and smoothies. Even people without dairy sensitivities still opt for nut/oat/rice milk as a “healthier” choice.
 
But how healthy is it?
 
Many nut milks are full of food additives, which help to preserve shelf-life and enhance the taste and consistency of these products. Most almond milks also have thickening agents, which are carbohydrates that change the consistency of the milk. Many nut milks actually contain only about 3% almonds.
 
What ingredients should I watch out for?
 

1. Carageenan – this substance has now been removed from most nut milks, but is still present in some brands. Carageenan is a substance derived from seaweed, which is used to thicken and stabilize shelf-lives of products. In addition to its carcinogenic properties, it also has been linked to causing inflammatory bowel disease (IBD) and worsening symptoms in patients. Carageenan also contains monosodium glutamate (MSG).  Carageenan can be found in a number of other packaged foods as well as skincare products, so be on the look out for that also!
   
2. Asulfamate-potassium: This is often found in products and some nut milks as an artificial sweetener, which has been suggested to alter the gut microbiome composition and affect metabolism. 
3. Gums: These are found in most nut milks (and processed foods) and are on the safer scale of food additives, however they are something to still be aware of and avoid if possible as they can cause gastrointestinal upset and may also be linked with IBD.  Guar gum, locust bean gum, xantham gum and arabic gum are commonly used to thicken and preserve expiration of milks. Xanthum and guar gum are particular ones to avoid. 
4. Sugar: often labeled as “evaporated cane juice”, glucose-fructose, maltose, dextrose, or any type of “syrup”. Be sure to look at the number of grams of sugar in the nutrition label.
5. Oils: some dairy-alternative milks contain small quantities of oils (i.e. canola), which could be genetically modified. Make sure to look for milks with the certified “NON-GMO” label. 
6. “Natural flavours” – This is listed on almost every packaged food product these days, and can actually encompass up to 50 different ingredients, including chemicals and preservatives.

 
Tips:

• Most “Original” flavour nut milks contain added sugar – make sure to opt for the “unsweetened” kinds (which often still come in vanilla or chocolate)
• The fewer ingredients listed, the better!
• When you’re out buying a coffee, ask to see the milk alternative used
• Bring a small container of your own nut milk with you during the day so you can add your own to coffee/tea rather than guessing what additives may be going into your drink. Of course, it’s okay to treat ourselves sometimes, but if this is something you’re drinking everyday, it might be wise to make a change.

 
Bottom line: nut/oat/rice milks can be healthier alternatives to dairy milk, depending on the source and ingredients. If you make your own, you can be sure where the ingredients are coming from and that there are no extra additives, unless you choose to add some. It may seem like a daunting task, but only takes a few minutes and the taste is superior to any processed kind you buy at the store.
 
Recipe below!
 
1. Use a 3:1 or 4:1 ratio of water to organic raw almonds (or nut of choice), depending on how creamy you want your milk!
EX: 3 cups water, 1 cup almonds
2. Pour into blender, blend on high for a few minutes
3. Place a cheese cloth/straining cloth into a large bowl, pour the milk through
4. Squeeze extra milk through the strainer, store in a glass jar and enjoy for 3 -5 days!

Optional add-ins:
Cinnamon, nutmeg, lavender, clove, or some organic maple syrup for sweetness!