The benefits of time restricted eating (TRE) are becoming more and more clear. When I first looked into research in this area a few years ago, I was already impressed by how much there was available. At that time, it was generally in regards to weight loss alone, as an alternative to continuous caloric restriction (the basis of current diets). However, this year much more resarch has emerged on creating a smaller food window for reducing triglycerides, insulin resistance, and blood pressure.

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Calorie restriction has been believed to delay the onset of age related diseases for some time. However, restricting…

How artificially lighting led to late evening meals and accidentally messed up our health…

For the last 50 years, North Americans have been raised with a deeply ingrained notion of the importance of three meals per day. But for how long has this meal pattern been around? As it turns out, not for very long — and basically since the beginning of the obesity epidemic.

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The Romans ate a meal called dinner but it was their only meal of the day and it was around noon, according to a CBC food historian. They felt it was glutinous to eat more than one time per day. In the Middle Ages, dinner became a lavish affair…

Multiple recent studies on meal timing suggest that when you eat may be equally important as what you eat when it comes to obesity. Eating late at night has been shown to be a circadian disruptor — setting the stage for obesity as a chronobiological disease.

Photo by Sebastien Gabriel

Research is now suggesting a connection to the timing of eating in humans and obesity. A recent systematic literature review revealed that meal timing is a relevant factor in obesity, with food intake late at night being linked to weight gain, hyperglycaemia, and type-2 diabetes. …

It might seem contradictive that the most popular food trends this year are vegan and ketogenic diets. Humans love identifying with specific eating patterns and expressing their personal beliefs through food choices. However, I don’t actually view these two dietary patterns as opposite at all. Most people have false preconceptions that low carbohydrate diets are high in factory-farmed animal protein and low in vegetables and fibre. In reality, a well-designed low carbohydrate diet can be an environmentally conscious and sustainable eating pattern.

Photo by Carly Jayne

The macronutrient composition of the modified or adapted ketogenic diet is 5% carbohydrates, 25% protein, and 70% fat…

Southwestern Banya

About a year ago, my partner and I started reading about the benefits of sauna use for optimal health and longevity. A quick search of the various saunas in our area led us to a traditional Russian banya. It has since become a regular part of our weekly routine and one of our favourite activities. We started inviting friends to join us, and although people usually show a little resistance at first, our russian banya “steam team” has now grown so large that sometimes they can’t let us all in. …

In my research on ketogenic and low carbohydrate, high fat (LCHF) diets, I have come across several interesting reasons why this eating pattern may have a beneficial impact on fertility. This article reviews the recent evidence on low carb diets and fertility that you may wish to consider if you are planning on making babies!

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It is estimated that around 7% of women in the reproductive window face challenges with fertility. Clinical methods of conception such as in-vitro fertilization are not always effective, and can be very expensive and time-consuming.

Dietitians are very careful not to jump on food trends (let’s be serious, food fads pop up everyday and dietitians have learned to use deep skepticism), but when solid research accumulates we evolve our clinical guidelines. I recently gave a presentation on the clinical uses of ketogenic diets for a group of family physicians. Here are 15 tidbits that generated a lively discussion.

Photo by Brooke Lark

But first some definitions:

“Low carb” and “keto” are often used interchangeably in articles and research, making it difficult to sort out exactly what low carb version is being talked about.

  • “Low carb” diets aka low-carb, high…

Emily Hunter

Registered Dietitian (RD), Masters in Nutrition Communication (MHSc) , Holistic Nutritionist (CNP). Optimal health and performance.

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