The Plant-Based Milk Industry is Growing!

In 2020, the retail sales of ‘milk alternative beverages’ were US$336.9 million in Canada and US$2.8 billion in the United States. That’s a lot of glasses of plant-based milk!  Agriculture Canada expects the plant-based market to continue growing, with a compound annual growth of 8.4% from 2021 to 2025. If those numbers aren’t enough to demonstrate the growth of this market, consider this fact: between January 2018 and February 2021, 161 milk alternative beverages were launched in Canada while 264 were launched in the United States. (1)

So Many Options! What to Choose?

With so many options to choose from, it’s tough to know which is best, especially given all the ‘features’ to consider, including:

• Sweetened or unsweetened? If sweetened, how is it sweetened?
• Flavoured (chocolate? vanilla?) or unflavoured?
• Does it contain anything you are allergic to (e.g. nuts, soy, corn/high fructose corn syrup, etc)?
• Does it come in environmentally-friendly packaging?
• Does it taste good?
• Does it have a nice texture?
• Is it organic? Free from GMOs?
• Does it contain a thickener that could cause gastro-intestinal distress (e.g. carrageenan)?
• How much does it cost?
• Is it nutritious?

I usually have some type of plant-based ‘milk’ in my fridge that I use for the odd time I have cereal for breakfast or do some baking. I’ve tried almond, cashew, coconut, macadamia, rice, and oat ‘milks’ (those of you who know me know I avoid soy for many reasons). I always choose unsweetened and unflavoured beverages and look for the ones that have the fewest number of ingredients, and no potentially harmful thickeners, such as carrageenan. I have tried pea and hemp milk at trade shows but have never purchased them (I don’t commonly see them in grocery stores and they are more costly than other alternatives).

Nutrition Isn’t The Whole Story

Another factor I take into consideration when choosing a plant-based milk alternative is its environmental impact. Some time ago, I read an article entitled: “Which Plant-Based Milk is Best For The Environment?’. What follows is my summary of some of the keys points the article made related to various plant-based milks. If you have time you can read the full article by clicking here.

Soy Milk

• Lower greenhouse gas emissions compared to dairy milk
• Uses less than 1/10 of the water compared to almonds
• Better protein content compared to almond milk
• Requires more land to grow compared to almonds or rice – parts of the Amazon are being destroyed to grow it (soy is in so many packaged foods)
• Genetically engineered/Roundup-ready = pollutes ecosystems and potential carcinogen, so buy organic

Almond Milk

• Growing almonds (and most nuts) requires a lot of water (3.2 gallons per almond)
• 80% of the world’s almond supply is from California – where serious droughts are an ongoing issue
• Although almonds are nutrient dense, the process that most manufacturers use to turn them into milk eliminates most of the nutrients (and not many almonds are used in a carton of milk)

Oat Milk

• Canada is one of the top producers of oats
• Production uses less energy/produces lower emissions than that of cow’s milk
• Uses 80% less land than cow’s milk
• Of all the plants turned into milk, oats generally use the least water (7x less than almond or cow’s milk)
• More nutrient dense than almond milk
• May be contaminated with glyphosate, so buy organic

Pea Milk

• One of the newest alternatives so not easily found in stores
• Need less water than other crops, so can grow where water is more scarce
• Rich in nutrients, especially protein
• Not genetically modified
• Flavour may be a challenge

Hemp Milk

• Environmental benefits – ranked among the top 5 in 16 common crops studied regarding pesticide use and erosion
• Uses more water than oat, soy, or pea, but still much less than almonds or cows
• Contains more protein than almond or oat, but less than soy or pea

Unfortunately, the article did not ‘declare’ a winner, as there are so many factors and not enough research has been done to be able to do an accurate comparison.

An important concept to remember related to nutrition is variety and moderation. That holds true for plant-based milks too; however, if I had to pick one, I’d pick oat milk. Why? Because even though other milks are supposedly more nutrient/protein dense, I don’t consider these plant-based milks as an important source of nutrients of any kind. If you want to benefit from the full nutritional value of oats, make yourself a bowl of porridge with steel cut oats! If you want to benefit from the full nutritional value of almonds, eat a hand full of soaked, raw almonds. If you want to benefit from the full nutritional value of yellow peas, make yourself a pot of split pea soup – you get the picture! I also like the flavour and texture of oat milk the best and value its other benefits:

• oats are easily grown in Canada (please make sure the oat milk you buy uses oats grown in Canada – apparently the second largest producer is Russia)
• growing oat crops is better for the environment on many fronts
• oat milk is readily available in virtually all grocery stores
• oat milk is affordable

Whatever type of plant-based milk you choose, read the ingredient label to ensure you are making the best choice, or better yet, make your own!

Making Your Own is Easy … and Economical!

I have made my own coconut, almond, and oat milk. It’s SUPER easy and only requires 3 ingredients:

• 4 cups of filtered water
• 1 cup of dry unsweetened coconut, or raw almonds, or rolled oats
• a pinch of salt

You can add flavours/sweeteners if you like, for example some natural vanilla extract and cinnamon and/or a splash of maple syrup. Be aware that since there are no preservatives in home made versions, they need to be refrigerated right away and used up within 4 or 5 days. The ‘milk’ tends to separate, so give the bottle a good shake before each pour.

Click here to find out how I make plant-based milks at home. The instructions are for almond milk because I had almonds on hand (and because I wanted to end up with some almond flour to make my Greens & Feta Quiche with Almond Crust recipe!) but as mentioned earlier, you can substitute the almonds with oatmeal, dried unsweetened coconut, or other nuts/seeds and end up with interesting flours to use in your baking or other recipes.

Have fun experimenting!

I recently read an article entitled “Nutrition and Sleep: The Best and Worst Foods for Quality Rest” (1). The article lists several common nutrition-related Do’s and Don’ts for better sleep including:

DO’S

1. Eat a balanced dinner e.g. a combo of healthy proteins, high-fibre carbs and veggies 
2. Eat foods that promote serotonin production such as animal-based foods, oats, nuts, and seeds
3. Eat around 3 hours before bedtime

DON’TS

1. Avoid caffeine, sugary drinks, and alcohol before bed
2. Don’t eat dessert close to bedtime
3. Don’t overdo late-night indulgences

These are all good suggestions and there’s no doubt that what and when we eat (and drink!) can affect our sleep. Unfortunately, many people’s typical eating and drinking habits have a negative effect on their sleep and overall health – and these two are closely related.

The Importance of Sleep

Getting proper sleep (hours of sleep and the right amount of sleep in the various stages of sleep, i.e. REM and non-REM) is a key factor to our overall physical and mental health. It’s also interesting to note that when we don’t get proper sleep, we often reach for sugar-and-caffeine laden foods and drinks during our waking hours to give us an ‘energy boost’ … but what quickly goes up, also quickly crashes down, setting the stage for more sugar and/or caffeine cravings and a roller coaster of energy throughout the day.

Recently, a study was released suggesting that falling asleep between 10pm and 11pm is critical for overall health, in particular cardiovascular health. Check out this excerpt from the study (2):

Compared to sleep onset from 10:00 to 10:59 pm, there was a 25% higher risk of cardiovascular disease with a sleep onset at midnight or later, a 12% greater risk for 11:00 to 11:59 pm, and a 24% raised risk for falling asleep before 10:00 pm. In a further analysis by sex, the association with increased cardiovascular risk was stronger in women, with only sleep onset before 10:00 pm remaining significant for men.

Dr. Plans said: “Our study indicates that the optimum time to go to sleep is at a specific point in the body’s 24-hour cycle and deviations may be detrimental to health. The riskiest time was after midnight, potentially because it may reduce the likelihood of seeing morning light, which resets the body clock.”

It was interesting for me to see a study stating this as it is one of the first things I learned when I started my nutrition studies almost 20 years ago. I recall being told that it was likely linked to the fact that we can have a second surge of cortisol (our stress/alert hormone) after 11pm, making it difficult to fall asleep or have a restful sleep.

Beyond the ‘Do’s and Don’ts’

Unfortunately, it’s still possible to have sleep issues even if you are following the nutrition-related do’s and don’ts for better sleep as there are so many other factors at play, for example, stress, shift-work, hormonal imbalances, sleep apnea, not getting enough daily exercise, not getting enough daily fresh air, and not getting enough natural sunlight exposure, which is especially important early on in the day to reset our body’s internal clock. Hmmmm … sounds like going for an early morning walk/bike ride on a trail would take care of the last 3 items!

It seems that just about everyone has sleep issues at some point in their lives, and if following the above tips doesn’t help (along with those listed in a blog I wrote on sleep tips over 10 years ago … wow … time flies!),  there are numerous supplements that can help with sleep; however, finding the one that works best for you is often a process of trial and error.

Here are a few that I am familiar with and that work for many of my clients:

	This product contains hydrolyzed casein and may be helpful for sleep issues associated with chronic mild stress.
	This product contains valerian, hops, and passionflower – 3 herbs that are often cited to help with nervousness, irritability, and insomnia.
	This organotherapy and homeopathic preparation comes in a spray (sublingual) format and contains Avena sativa, Chamomilla, Helleborus niger, Ignatia amara, Melissa officinalis, Phosphorus, pineal gland, Pulsatilla, and Valeriana officinalis (all 30K) in a base of 20% alcohol and 80% water.
	This product contains magnesium bis-glycinate, GABA, and melatonin in a formulation designed to help people relax, reset their circadian biological clocks, and get better sleep.

All of the above are available through Perfect Resonance Natural Health Counselling. Simply email info@perfectresonance.com for more information or to request an order. Please check with your doctor or pharmacist before taking any sleep supplements, especially if you are on any medications related to the treatment of sleep issues, anxiety, and/or depression, or any other psychiatric or psychotropic medication.

Take control of what you can!

References:

(1) https://www.cnet.com/health/sleep/nutrition-and-sleep-the-best-and-worst-foods-for-quality-rest/
(2) https://www.escardio.org/The-ESC/Press-Office/Press-releases/Bedtime-linked-with-heart-health

When we eat according to Mother Nature’s plan, we get just what we need at the right time of year.  For example, in fall, we are blessed with a bountiful variety of winter squashes. While they are harvested in the fall, these gorgeous vegetables keep well through the winter, hence their name.

When you think of squash, you probably think of their beautiful orange flesh. That colour is an indication that they’re loaded with carotenoids – orange pigments that are strong health-boosting antioxidants which support our immune system.

As we head in to cold-and-flu season, it’s great to know that winter squash is also a great source of cold-and-flu busting nutrients including:

• Beta-carotene – a precursor to vitamin A, which is critical to immune system health and function
• Vitamin C – a foundational immune system supporter
• Manganese – a trace mineral which is needed for proper immune system function. It is also a component of superoxide dismutase (SOD), a powerful substance which helps fight disease-producing free radicals

Squash Out Inflammation

Winter squashes are also a great source of soluble fibre, in the form of pectins. Research has shown that in addition to supporting healthy gut function (including promoting regular bowel movements), pectins offer numerous health benefits, including the ability to:

• Reduce inflammation and oxidation. Inflammation and oxidation are at the root of virtually every disease process in the body, including cancer and cardiovascular disease. Studies have shown that substances found in winter squash are beneficial in the prevention and treatment of numerous cancers, including prostate, colon, breast and lung cancers.
• Help balance blood sugar. Winter squash is a great source of the B-complex of vitamins (B1, B3, B5, B6, and folate) which play an important role in glucose metabolism.

Out of My Gourd for Winter Squash!

It’s time to go crazy for winter squash! I love winter squashes of all kinds. I have made mashes (aka squishy-squashy), casseroles, stews, desserts, puddings, cookies, and more with them. If you’ve been avoiding squash because you’re not sure what to do with it, here are a few links to some easy and delicious recipes on my website:

Winter Vegetable Stew

Glten-free Baked Pumpkin Spice Donuts

Coconut & Gingery Pumpkin Soup

Coconutty Cinnamon Baked Squash

Butternut Squash and Goat Cheese Sprouted Grain Pasta

Kabocha Squash Oishii-ness

There are many more that you can find by typing “pumpkin’ or ‘squash’ into the search tool that is located in the top right hand corner of every page of my website.

Finally, here’s a fun resource to help you get to know and love 12 delicious varieties of winter squash.  Not sure where to start? Why not have some fun substituting spaghetti squash for the regular pasta in your favourite spaghetti dish? It’ll be delicious … and if you have kids (even big ones), they’ll love helping you scoop out the stringy squashy spaghetti!

Enjoy!

References:
www.epicurious.com
www.whfoods.com