Let’s finally put an end to the debate of raw vs. cooked.
 
Of course, in the grand scheme of a well-balanced, nutrient-dense, varied, whole foods diet, the cooked vs. raw debate isn't that critical for most people.
 
Where this can become a consideration is for vitamin and mineral deficiencies (or "insufficiencies"). These may be due to digestion or absorption issues, or avoidance of certain foods (due to allergies, intolerances, or choice).
 
And I'll tell you that the answer isn't as simple as "raw is always better" or "cooked is always better."  As with most nutrition science, it depends on several factors. Some vitamins are destroyed in cooking, while others become easier to absorb (a.k.a. more "bioavailable").
 
Here is the skinny on vitamins and minerals in raw foods versus cooked foods.
 
Foods to eat raw
 
As a general rule, water soluble nutrients, like vitamin C and the B vitamins, found mostly in fruits and vegetables, are best eaten raw.
 
The reason why is two-fold.
 
First, when these nutrients are heated, they tend to degrade;  this is from any heat, be it steaming, boiling, roasting, or frying. Vitamin C and the B vitamins are a bit more "delicate" and susceptible to heat than many other nutrients.
 
Of course, the obvious way to combat these nutrient losses is to eat foods high vitamin C and B vitamins in their raw form (like in an awesome salad) or to cook them for as short a time as possible (like quickly steaming or blanching).
 
Fun fact: Raw spinach can contain three times the amount of vitamin C as cooked spinach.
 
The second reason why foods high in vitamin C and the B vitamins are best eaten raw is that they're "water soluble."  So, guess where the vitamins go when they're cooked in water?  Yes, they're dissolved right into the water;  this is particularly true for fruits and veggies that are boiled and poached but even for foods that steamed as well.
 
Of course, if you’re a savvy health nut, you’ll probably keep that liquid to use in your next soup or sauce to preserve those nutrients that are left after cooking. Just don’t overheat it or you may lose what you were aiming to keep.
 
But, how much loss are we talking about?  Well, of course, it ranges but can go from as low as 15%, up to over 50%.
 
In short, the water soluble vitamins like vitamin C and the B vitamins degrade with heat and some of what's left over after they're heated dissolves into the cooking water. So be sure to cook your fruits and veggies as little as possible, and keep that cooking water to use in your next recipe.

Soaking nuts and seeds
 
Regarding raw nuts and seeds, it may be beneficial to soak them. Soaking nuts and seeds (for several hours at room temperature) allows some of the minerals to become "unlocked" from their chemical structure, so they're more absorbable.
 
Foods to eat cooked
 
Cooking certain orange and red “beta-carotene rich” veggies (e.g. tomatoes, carrots, & sweet potatoes) can help make this pre-vitamin A compound more absorbable.
 
Fun fact: One study found that absorption of beta-carotene was 6.5 times greater in stir-fried carrots than in raw carrots!
 
Of course, eating your fat-soluble vitamins with a bit of fat will help you to absorb more of them, so that’s one factor to consider.
 
One vegetable that’s best eaten both raw and cooked
 
Spinach!
 
And I’m not just saying this to get everyone to eat it any way possible (although, I would love for this to happen...unless you’re allergic, of course).
 
Spinach contains so many beneficial compounds that it's great eaten both raw and cooked.
 
Eating raw spinach preserves the water-soluble vitamins C & the B vitamins.
 
Eating spinach cooked allows the pre-vitamin A, as well as some of the minerals like iron to be better absorbed. Not to mention how much spinach reduces in size when it’s cooked, so it’s easier to eat way more cooked spinach than raw spinach.
 
Conclusion:
 
The old nutrition philosophy of making sure you get a lot of nutrient-dense whole foods into your diet holds true. Feel free to mix up how you eat them, whether you prefer raw or cooked just make sure you eat them.

Recipe (cooked spinach): Sauteed Spinach
 
Serves 4
 
2 teaspoons olive oil
2 cloves garlic
1 bag baby spinach leaves
1 dash salt
1 dash black pepper
Fresh lemon
 
1. In a large cast iron pan heat olive oil. 
2. Add garlic and saute for 1 minute.
3. Add spinach, salt, pepper and toss with garlic and oil. 
4. Cover pan and cook on low for about 2 minutes. 
5. Saute cook spinach for another minute, stirring frequently, until all the spinach is wilted.
6. Squeeze fresh lemon juice on top.
 
Serve & enjoy!
 
Tip: Enjoying the cooked spinach with the vitamin C in the “raw” lemon juice helps your body absorb more of the iron.
 
References:
 
https://authoritynutrition.com/cooking-nutrient-content/

http://www.precisionnutrition.com/10-ways-to-get-the-most-nutrients

​Makes 3 cups

½ cup raw nuts/seeds (almonds, walnuts, pecans, pumpkin seeds, or sesame seeds)
2 cups water
¼ teaspoon vanilla extract (optional)

1. Soak nuts/seeds for about 8 hours (optional, but recommended).
2. Dump soaking water & rinse nuts/seeds.
3. Add soaked nuts/seeds and 2 cups water to a high-speed blender and blend on high for about one minute until very smooth.
4. Strain through a small mesh sieve with 2 layers of cheesecloth. Squeeze if necessary.

Serve & enjoy!

Tip: You can double the recipe and store the milk in an airtight container in the fridge for up to 7 days.

Food intolerances or "sensitivities" can affect you in so many ways.

And they’re a lot more common than most people think.

I'm not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.
  
What I'm talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.
         
This is what makes them so tricky to identify.

Symptoms of food intolerances

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea;  symptoms can start immediately after eating lactose or gluten.

On the other hand, other more insidious symptoms may not be linked to foods in an obvious way.

Symptoms like:

● Chronic muscle or joint pain

● Sweating, or increased heart rate or blood pressure

● Headaches or migraines

● Exhaustion after a good night's sleep

● Autoimmune conditions like Hashimoto's or rheumatoid arthritis

● Rashes or eczema

● Inability to concentrate or feeling like your brain is "foggy"

● Shortness of breath

If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. And these can affect any (or all) parts of the body, not just your gastrointestinal system.

How to prevent these intolerances

The main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them.

I know, I know...this sounds so simple, and yet it can be SO HARD.

The best way to identify your food/drink triggers is to eliminate them.

Yup, get rid of those offending foods/drinks. All traces of them, for three full weeks and monitor your symptoms.  

If things get better, then you need to decide whether it's worth it to stop ingesting them, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.

Start Here: Two common food intolerances

Here are two of the most common triggers of food intolerances:

● Lactose (in dairy  - eliminate altogether, or look for a "lactose-free" label - try nut or coconut milk instead).

● Gluten (in wheat, rye, and other common grains - look for a "gluten-free" label - try gluten-free grains like rice, quinoa & gluten-free oats).

This is by no means a complete list, but it's a good place to start because lactose intolerance is thought to affect up to 75% of people, while "non-celiac gluten sensitivity" can affect up to 13% of people.

So, if you can eliminate all traces of lactose and gluten for three weeks, it can confirm whether either or both of these, are a source of your symptoms.
 
Yes, dairy and grains are a part of many government-recommended food guidelines, but you absolutely can get all of the nutrients you need if you focus on replacing them with nutrient-dense foods.
  
A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends.
 
You might be surprised what links you can find if you track your food and symptoms well!

And, as mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas. 
 
IMPORTANT NOTE: When you eliminate something, you need to make sure it's not hiding in other foods, or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you'd never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce, and lactose can even be found in some medications or supplements? 

When in doubt, you HAVE to ask the server in a restaurant about hidden ingredients, read labels, and consider cooking from scratch.      

What if it doesn’t work?

If eliminating these two common food intolerances doesn’t work, then you can go one step further to eliminate all dairy (even lactose-free) and all grains (even gluten-free) for three weeks.

You may need to see a qualified healthcare practitioner for help, and that's OK. I don't want you to continue suffering if you don't need to!

Recipe (dairy-free milk): Homemade Nut/Seed Milk

Makes 3 cups
 
½ cup raw nuts/seeds (almonds, walnuts, pecans, pumpkin seeds, or sesame seeds)
2 cups water
¼ teaspoon vanilla extract (optional)
 
1.Soak nuts/seeds for about 8 hours (optional, but recommended).
2.Dump soaking water & rinse nuts/seeds.
3.Add soaked nuts/seeds and 2 cups water to a high-speed blender and blend on high for about one minute until very smooth.
4.Strain through a small mesh sieve with 2 layers of cheesecloth. Squeeze if necessary.
 
Serve & enjoy!
 
Tip: You can double the recipe and store the milk in an airtight container in the fridge for up to 7 days.
 
References:
 
http://www.dietvsdisease.org/11-warning-signs-you-have-a-food-intolerance/

https://authoritynutrition.com/lactose-intolerance-101/

https://authoritynutrition.com/signs-you-are-gluten-intolerant/

http://www.precisionnutrition.com/food-sensitivities-health-infographic

Serves 1
 
1 teaspoon matcha powder
1.5 cup almond milk, unsweetened
1-2 teaspoons maple syrup or honey (optional)
 
1. Heat almond milk and maple syrup/honey (if using) in a small pot.
2. Add matcha powder to cup.
3. When almond milk is hot, add about a ¼ cup to matcha and stir to combine.
4. Add rest of the milk to cup.
 
 Serve & enjoy!
 
Tip: You can steep a chai tea bag in the milk if you prefer chai tea over matcha.

​Serves 6
 
2 cans full-fat coconut milk
2 probiotic capsules,
 
1.Open the probiotic capsules and empty contents into the blender. Blend with coconut milk.
2.Transfer to a sanitized glass jar (make sure it’s not still hot - you don’t want those probiotics to die).
3.Store it in a warm place for 24-48 hours. If it's not thick enough for you, you can let it ferment for another 24 hours.
4.Add your favourite yogurt toppings, and store the rest for up to a week in the fridge.
 
Serve & enjoy!
 
Tip: Fermenting food is not an exact science. If this doesn’t work out as you’d like it to, try different brands of coconut milk and/or probiotics.

Yes, I'm serious! (And don't you sometimes wonder anyway?)
 
You already know that your poop can reflect your physical, and sometimes even emotional, health.
 
You may get constipation or have diarrhea when you eat something that "doesn't agree with you," or when you're super-nervous about something.
 
And what about fiber and water? If you’re not getting enough, it’ll probably show in your poop.
 
What about the all-important gut microbes? If they're not happy, it'll probably show in your poop.
 
Here’s a trivia question for you:
 
Did you know there is an “official” standard for poop? I mean a university-created chart! One that is used to help diagnose conditions like irritable bowel syndrome (IBS)?
 
Meet the Bristol Stool Scale
 
The Bristol Stool Scale was created at the prestigious University of Bristol in the UK back in 1997.
 
You can see the chart here: https://en.wikipedia.org/wiki/Bristol_stool_scale

The scale breaks down type of poop into seven different categories ranging from type 1 which is very constipated, to type 7 which is diarrhea:
 
1 - Separate hard lumps (very constipated).
 
2 - Lumpy and sausage-like (slightly constipated).
 
3 - Sausage shaped with cracks in the surface (normal)
4 - Smooth, soft sausage (normal).
 
5 - Soft blobs with clear-cut edges (lacking fiber).
 
6 - Mushy consistency with ragged edges (inflammation).
 
7 - Liquid consistency with no solid pieces (inflammation).
 
Other “poop” factors to consider
 
You probably guessed that the shapes described in the Bristol Stool Scale are not the only thing to consider for poop health.
 
Think about how often you go. At least once per day, up to 3 times per day is pretty good. Less than one, or more than three can mean there is something going on.
 
What about how hard you have to try to go? You want it to be as effortless as possible.
 
And the colour? It should be brown from the bile that you need to break down the fats you ingest.
 
And if it’s green after a day of massive veggies, or red after that large glass of beet juice, you’re just fine.
 
But if you see an abnormal colour, like red or even black, that you can't explain based on what you ate or drank in the last day or two, you probably want to get that checked out.
 
What do you do when you have "imperfect" poo?
 
Well, the first thing to consider is how imperfect it is, and how often it is like that? Once in a while, things aren't going to be perfect, and that's A-OK.
 
If you know you need to get more fiber or water, then try increasing that.
 
If you haven’t had enough probiotic foods, then try getting more of them.
 
If you’re super-stressed, then try deep breathing, meditating, or having a warm bath.
 
Oh, and don’t forget the two most basic pieces of nutrition advice:
 
●First, eat a variety of nutrient-dense, minimally processed foods, including a lot of fruits & veggies (and their “fibrous” skins, wherever possible). The fiber in these is not only helpful for pushing food through your gut, but they also feed those millions of amazing helpful critters that live there (your friendly gut microbes.)
 
●The second piece of advice is to eat slowly, and mindfully, chewing thoroughly.
 
These are good habits for anyone and everyone, even when you have perfect poop!
 
Of course, long-term issues might require a more thorough review with a qualified health care practitioner. Don't suffer from poop issues for too long before seeking help.

Recipe (dairy-free probiotic): Super-Simple Coconut Milk Yogurt
 
Serves 6
 
2 cans full-fat coconut milk
2 probiotic capsules,
 
1.Open the probiotic capsules and empty contents into the blender. Blend with coconut milk.
2.Transfer to a sanitized glass jar (make sure it’s not still hot - you don’t want those probiotics to die).
3.Store it in a warm place for 24-48 hours. If it's not thick enough for you, you can let it ferment for another 24 hours.
4.Add your favourite yogurt toppings, and store the rest for up to a week in the fridge.
 
Serve & enjoy!
 
Tip: Fermenting food is not an exact science. If this doesn’t work out as you’d like it to, try different brands of coconut milk and/or probiotics.
 
References:
 
https://en.wikipedia.org/wiki/Bristol_stool_scale

http://www.precisionnutrition.com/poop-health

Makes about 2 cups
 
1  can chickpeas (garbanzo beans), drained & rinsed
⅓ cup tahini
1 garlic clove
2 tbsp sesame oil
2 tbsp lemon juice
1 dash salt
1 dash pepper
 
​Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.
 
Serve & enjoy!
 
Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.

The words “weight-loss” and “snacks” often appear in the same sentence. 
 
But that might also bring thoughts of "tasteless," "cardboard," and "completely unsatisfying."
 
Right?
 
Let me give you my best weight-loss friendly snacks that aren't just nutritious but also delicious!
 
What’s my criteria you ask?
 
They have to be nutrient-dense whole foods where a little goes a long way;  foods that contain protein and/or fibre.

1 - Nuts
 
It’s true - nuts contain calories and fat, but they are NOT fattening!
 
Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.
 
Studies show that people who eat nuts tend to be healthier and leaner.
 
By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.
 
Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!
 
Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.
 
2 - Fresh Fruit
 
As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)
 
Yes, fresh fruit contains sugar, but whole fruits (I'm not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.
 
Fiber is something that not only helps to fill you up (known as the "satiety factor") but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious "blood sugar spike."
 
Win-win!
 
Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.
 
Tip: Can't do fresh? Try frozen. Plus, they're already chopped for you.
 
3 - Chia seeds
 
This is one of my personal favourites…
 
Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.
 
Can you see how awesome these tiny guys are?
 
They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).
 
Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!
 
4 - Boiled or poached eggs
 
Eggs are packed with nutrition and most of it is in the yolk.
 
They contain a lot of high-quality protein and a good amount of vitamins and minerals.
 
And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.
 
Yup, you read that right!
 
Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!
 
5 - Vegetables
 
I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.
 
Veggies contain fibre and water to help fill you up, and you don't need me to tell you about their vitamins, minerals, and antioxidants, right?
 
You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).
 
Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my new hummus recipe below?
 
Conclusion:
 
Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be "tasteless," like "cardboard," or "completely unsatisfying." Trust me.

Recipe (Vegetable Dip): Hummus
 
Makes about 2 cups
 
1  can chickpeas (garbanzo beans), drained & rinsed
⅓ cup tahini
1 garlic clove
2 tbsp sesame oil
2 tbsp lemon juice
1 dash salt
1 dash pepper
 
Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.
 
Serve & enjoy!
 
Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.
 
References:
 
https://authoritynutrition.com/20-most-weight-loss-friendly-foods/

https://authoritynutrition.com/foods/almonds/

http://www.precisionnutrition.com/encyclopedia/food/almonds/

https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/

https://www.dietvsdisease.org/best-fruits-diabetics/

https://authoritynutrition.com/foods/apples/

https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/

https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

http://www.precisionnutrition.com/encyclopedia/food/eggs/