Recipe: Chocolate Avocado Pudding

Don't let the name fool you - this pudding tastes nothing like avocado. The avocado simply provides the creamy base for the yummy chocolate flavour. This is a great treat to satisfy your sweet tooth naturally, without artificial or refined sugars. Full of antioxidants and essential heart healthy fats, this treat is not only delicious but extremely healthy... it's the epitome of nutritiliciousness! It also freezes and thaws well, so feel free to make a few servings and put some aside for when the urge strikes!

Ingredients
2 avocados
1 tbsp vanilla extract
2 tbsp maple syrup
4 medjool dates (soaked overnight or in boiling water for 20-30 minutes)
1 tbsp of pure unsweetened cocao powder
1 tbsp almond butter
1 tsp cinnamon
1 ripe banana (optional) (personally, I find 1/2 a banana more than enough, as the banana flavour tends to overpower the chocolate)
dash of sea salt

Directions

1. combine ingredients in a blender and whirl on high until well blended into a thick creamy pudding
2. divide into 2-3 servings
   
3. enjoy!

recipe courtesy Marni Wasserman

Recipe: Roasted Mushroom & Garlic Soup

Garlic has antibacterial properties, and helps support the liver with it's detox functions, and is proven to relax blood vessel walls, contributing to cardiovascular health. Mushrooms boost the immune system and have anti-cancer properties! They are also exceptionally high in selenium, a potent antioxidant mineral. This soup is perfect for a cold winter's lunch with a dark leafy green salad (try some new greens like delicate dandelion which is also excellent for supporting the liver and stimulating healthy digestion) and a small chunk of good whole grain bread.

Ingredients

2 heads garlic
3 tsp olive oil, divided
2 cups each of cremini and white mushrooms, quartered
2 cups shitake mushrooms, stems removed
2 cups portobello mushrooms, stems removed, cut into 1 inch chunks
4 tsp fresh thyme, chopped, divided
sea salt and fresh ground black pepper to taste
1 medium onion, diced
1 medium zucchini, ends trimmed and diced
6 cups low-sodium organic chicken or vegetable stock
2 tbsp lemon juice
1/3 cup greek style yogurt

Directions

1. Preheat oven to 400 F to roast garlic and mushrooms
2. To roast garlic, slice about 1/4 inch off the top of both heads of garlic to expose cloves. Drizzle 1/2 tsp oil onto exposed cloves and wrap each head in foil. Place wrapped garlic heads onto a tray and roast in oven for about 40 minutes or until garlic is light golden brown and very soft when gently squeezed. Leave oven on and set at 400 F. Allow garlic to cool slightly and then gently squeeze into a small bowl. Set aside.
3. In a small bowl, toss all mushrooms with 1.5 tsp oil and 1 tsp thyme and season with salt & pepper. Place mushroom mixture onto a parchment lined baking sheet and roast, stirring occasionally, for 20 minutes or until tender and golden. Reserve 12 pieces of roasted mushroom for garnish.
4. Meanwhile, in a large saucepan, heat remaining oil over medium-high heat. Add onion, zucchini, and 1 tsp thyme to pan and saute until vegetables are soft, about 5 minutes. Add roasted mushrooms, garlic and stock. Bring to a boil. Reduce heat to medium-low and simmer for about 20 minutes.
5. Puree soup with a hand blender until smooth. Season with lemon juice, remaining thyme, salt and pepper. Divide soup among 4 bowls and serve each with a dollop of yogurt and 3 reserved roasted mushrooms. Serve immediately.

Recipe courtesy Clean Eating magazine, Sept/Oct 2009

The Truth about New Years

I'm happy to welcome Ivy Lim from iPower Fitness, to Spring NUs! Ivy is a personal trainer, and founder of iPower Fitness, a boutique fitness studio exclusively for women in Brampton. Ten years ago Ivy herself was faced with a series of personal and health challenges and gained an excess of 35 pounds. As a single mom, with time constraints, she found the courage and determination to get back her health, and has since transformed her life, sharing her amazing results with other women who are looking to get their health, body, and energy back!

I asked Ivy to give us some tips and perspective from the physical fitness world to set us off on the right path in the New Year. Here is her take!

Oh the New Year, what does it mean for you? For me, it's a time when I look back and see the changes I've made in the past year. I can certainly attest to how much things can change, how much you can overcome, and how much you can achieve in a matter of twelve months.

Sometimes it's great to let "old acquaintance be forgot," whether it's the person that broke your heart, the debt you have, the habit you never dropped or perhaps the workouts you never got to.

When I used to work at the gym, all the trainers and gym employees marveled at how PACKED the gym was in January. Some would chuckle and say "Just wait until February." Even though deep down we wished the gym would always be this energetic, we knew the unfortunate truth that when February rolled around, the attendance would plummet. And it does, year after year.

So what's it going to take for you to stick to your New Year's resolution? Can you keep the New Year's high? Most of us would need more than the month of January to get the body we want.

If you have:

• 20 pounds to lose... you're looking at 3 months
• 40 pounds... give yourself 6 months
• more than that... you'll need to stay on your program - steady - for a year

Maybe you don't need to weight loss but are just looking to tone up. Well in that case you'll still need minimum 6 weeks to 3 months of a dedicated nutrition and workout plan to shape and sculpt out a toned physique.

So instead of a laundry list of best practices, I condensed it to four straight-from-the-hip points. Frankly, I too get tired of it; you know what you need to do! Only 20% of people keep their New Year's resolution. It may only be 20%, but it's not impossible. I know you can do it, get on top of your game and play it full out.

1. Keep a calendar. Place it where you will see it every day. Start one week at a time. Most of us know what our schedule is like a week in advance. Schedule your workouts a week ahead. Every day that you complete your workout, mark it with a nice big W! "W" for workout, winner, wow, whew, whatever you want it to mean. By the end of the month, you'll be happy to see all those W's on your calendar. Remember you can make workout out some serious fun!
2. Stop making a big deal out of it. Losing weight, eating well, exercising daily - it's all a lifestyle change. You will have to cut down on surfing the web, or channel flipping, staying late at the office, or putting yourself last on the to-do list. Making this change is something you have to make happen, it won't happen by accident. Your body is meant to last 100 years, so asking you to exercise 3 or 4 times a week for just 30-60 minutes - is it really a big deal?
3. Have faith. Many of us go all out for the first 2 weeks, and then slowly our momentum starts to fade. Perhaps you didn't realize just how de-conditioned you were, or how frustrating it is to last on the treadmill for 15 minutes, or how difficult it was to do 10 pushups. Then you expected the weight to just start falling off! You must know that with every change you make, with every healthy bite and every drop of sweat, will come results. It only comes with consistence. Know in your heart that if you are consistently eating well and exercising you will lose weight. Stay with it, day after day - keep the faith
4. Get support. The greatest athletes and leaders all have their support teams and coaches. Surround yourself with people who truly care about your success. Find a workout buddy, join a class, or find a trainer and nutritionist whose personality and style suits you and the things you like to do. As you go through the baked goods section in the grocery store, phone a friend if you have to in order to not pick up those brownies or bag of chips. Put pictures up of your favourite athletes or fitness photos. Subscribe to your favourite health and fitness magazine, travel or outdoor magazine. Go online and get those daily fitness tips or newsletters. Believe that you are fit, strong, healthy - no matter what condition you are at this time. Get passionate about your health and about feeling good, know that you deserve to feel great and energetic.

The New Year to me is also about freshness and forgiveness. It's the perfect time to let go and start fresh. There was a time when I thought I could never get back the weight I was in my early 20's, and that I could never feel toned again. But I kept at it, like a race horse, I put my blinders on and focused on the track, not looking back. Now I can say that I am in the best shape of my life and as each year passes, staying in shape is now something that has simply been resolved.

Ivy Lim from iPower Fitness is the owner of a boutique fitness studio exclusively for women in Brampton, Ontario. The iPower Fitness method of training entails a fusion of core strengthening, traditional weight training and bootcamp exercises, yoga and pilates strength moves, as well as athletic style training. Ivy developed this style of training because it is fun, dynamic, effective, and INTENSE. And... it works!

You can contact Ivy through her website: www.ipowerfitness.com

Wheatgrass

Wheatgrass first became widely known in the West in the 1930s when a man named Charles Schnabel began touting its benefits. Schnabel claimed "15 pounds of wheatgrass is equivalent to 350 pounds of the choicest vegetables." Although science hasn't proved that claim, it has proven that wheatgrass has one of the highest concentrations of nutrients and is the fastest and easiest grass to grow. The best way to absorb its goodness is by extracting the juice.

Wheatgrass works by filling nutritional gaps in the diet and cleansing the blood. It is high in vitamins A, C, and E, containing the same amount of Vit C as an orange. It is also an excellent source of essential B vitamins, which are necessary for normal brain and body development, for helping your body deal with stress, and for digestion and metabolism of all macronutrients. Wheatgrass juice also contains many essential minerals (calcium, magnesium, potassium, iron, sodium) that are necessary for healthy bones, teeth, hair and skin.

Wheatgrass juice contains natural enzymes, which help the body's defense mechanism by strengthening cells and removing poisons from the bloodstream. It helps eliminate toxins accumulated from eating processed food, breathing polluted air and drinking impure water. Wheatgrass is approximately 70% crude chrlorphyll, which can alkalize the body and have a highly energizing effect.

Wheatgrass also has a dilating effect on the blood vessels, allowing blood to flow more easily. This improved circulation means valuable nutrients can be distributed more efficiently throughout the body. It also has an effect on red blood cells, increasing the iron content in the blood.

I do want to make note, however, for those who have celiac disease, or a strong reaction to gluten, Wheatgrass may not be well tolerated and it is best to avoid.

Where to get Wheatgrass:

• juice bars (Booster Juice, Big Carrot juice bar) sell shots of wheatgrass
• health food stores like Whole Foods Markets, Big Carrot, and Planet Organic carry frozen and fresh wheatgrass juices in individual containers
• grow your own wheatgrass at home (http://www.growwheatgrass.com/)

How to Take Wheatgrass:

• take on an empty stomach
• start with a quarter of a shot and build up to a full shot, gradually
• chase it with a glass of water
• mix with other vegetable juices such as celery, parsley and spinach

Recipe: Simply Green Juice
from www.wheatgrassforlife.com

Ingredients
stalk of celery
4 large spinach leaves
half cup parsley
2-3 inch round of wheatgrass
1/4 cup water (optional)

Directions
Wash greens thoroughly, cut up celery and juice everything
dilute with water if desired

Cleansing & Detox

So the New Year is almost upon us, and after a holiday season that was likely filled with sweet treats, alcohol, late nights and rushing around, it's time to give our poor ol' bods a break! You may be feeling a little sluggish, perhaps a few extra pounds found their way around your mid-section, and you just feel like you could use a good cleansing to wash away the impurities you've been exposed to over the last few weeks.

You've probably heard the words "detox" and "cleanse" frequently, but might have wondered what's the difference? Actually, they're used pretty interchangeably. Let's start with dictionary definitions from Merriam-Webster:

Cleanse: To rid of impurities by, or as if by, washing.
Detox: to free from an intoxicating or addictive substance, or dependence on such a substance.

Pretty similar, right? So "cleansing" and "detox" mean taking out toxins and addictive stuff, like sugar, nicotine, alcohol, caffeine, and chemicals (coined "SNACCs" by detox doctor Elson Haas). But removing toxins is only one side of the cleansing equation. The other side, which is just as crucial, is adding in nutrient dense whole foods. So the formula is simple - reduce SNACCss and increase whole foods.

Now keeping our formula in mind, there are different degrees of cleansing. You can go out int he desert and live on water for 40 days to cleanse. That's pretty extreme. On the other end of the spectrum, you can simply eliminate one food that you rely on every day. It could be your morning bagel, your 3pm mocha latte, or the fast-food drive through lane you find yourself in on the way home from work.

Remember, eliminating toxins is only one side of the equation. So you've decided which SNACC you're getting rid of. Great! Now what do you add to your daily diet? We suggest green vegetables, and lots of them! Some examples of green vegetables are kale, collard greens, dandelion greens, spinach, arugula, broccoli, and asparagus. They are the foods most missing in our modern diets, and are loaded with beneficial phytochemicals and cleansing fibre. You may be thinking "But I don't have time to cook green vegetables." Well, it can be as quick and easy as simply putting them in your steamer for 10 minutes. Another great option is to use liquid greens - you can get them in powdered form and mix with water or juice, or you can use wheatgrass (Click here for more info on Wheatgrass).

You might be wondering about herbal detox kits or formulations that you can buy at the health food store. These herbs and formulations can be a good addition to an intensive cleansing program, and whether this is your first cleanse or you're a cleansing pro, there are different formulations available for all levels. I would encourage you, however, that if you've been eating a lot of processed foods and have been short on getting your 5 to 10 fruits & veggies every day, then simply removing processed foods and introducing fruits, veggies, and of course lots of water to help keep things flushing out, will actually be a fairly intensive detox for you already. Your liver will love all the vitamins and minerals you give it to help the process along. Even just this simple change can result in a "healing crisis" or "detox reaction" which can result in 1 to 3 days (on average) of low energy, mild headaches, or perhaps even flu or cold-like symptoms. Go gently and gradually and be kind to your body, get some extra rest, and drink lots of water and soothing herbal teas.

Now our detox formula - toxins out, whole nutrients in - applies to every part of your life, not just food. Where in your life do you have emotional and physical toxins that you can cleanse? Now is the time to examine your career, your relationships, your home and your spirituality. Once you've identified toxins to remove from your life, ask yourself where you can add more sou-feeding joy.

If you liked these tips and want to learn more indepth about cleansing and detox, consider registering for our Teleclass on Detoxification that is part of our 2010 Vitality & Natural Weight Release Telecass Bootcamp series starting in January. You can find out more about it by going to Spring Renual BOOTCAMP. We are currently creating a sign-up list, so put your name in now if you're interested in joining the program!

Want to know how to burn more fat with what you eat for breakfast?

A recent, albeit small, study indicates that by choosing whole grains at breakfast, you will experience a boost in fat burning during exercise later in the day! It's the low-glycemic-index (aka: High FIBRE) in these types of carbs that do the trick. Your goal is to get 6 grams of fibre with breakfast. Here are some examples of high fibre choices:

• whole grain cereals with a minimum of 3g of fibre per serving - be mindful of the sugar content of your cereals though, aim to get 3g or LESS of sugar per serving. It's not that easy to find these cereals, but some example of decent choices include Fibre 1, All Bran, PC Blue Menu whole grain flakes. There are also yummy and satisfying oatmeal (not those pre-packaged, artificially flavoured and sweetened ones... real, old fashioned oats flavoured with a bit of agave nectar or maple syrup and some fresh fruit, throw in some nuts, some ground flax seed... now THAT'S oatmeal!), or try making an oatmeal from quinoa (here's a RECIPE for you!)... or try making a home-made muesli with a mix of oats, buckwheat (kasha), pumpkin seeds, walnuts, dried cranberries or raisins, and soak it in some water overnight to soften it up, then add some diced apple or other fruit in the morning and sprinkle with cinnamon.
  
• fruit - berries like blueberries and raspberries are very high in fibre, not to mention super healthy antioxidants. Plus they're delicious!
• whole grain toast (again, look for breads with 3g of fibre or more) with almond butter or natural peanut butter and a banana
• whole grain home-made muffins with nuts and fruit

I would also recommend adding an egg, some lean breakfast meat, or a protein powder to further keep you satisfied and energized until lunch, and keep your blood sugar steady. Eating protein also helps give an extra boost to your metabolic rate, by as much as 30%, just in the act of digesting it!

And don't forget, eating breakfast regularly is one of the most important things you can do to set yourself up on the right foot to keep your energy steady throughout the day, to keep yourself mentally sharp, and fend of cravings for sugary foods and caffeine. Especially important at this time of year when holiday treats seem to be popping out of the woodwork everywhere we turn!

Reference
Real Age

Spring's Top 10 Tips for Healthy AND Delicious Holidays...Without the Deprivation

It is officially that time of the year... after a rather extended autumn and a lovely mild November with record-breaking LACK of snow in the Toronto area, tonight we are expecting our first winter storm. Well, we knew it had to happen at some point, right? And hey, it might just help us start feeling the spirit of the holidays, right?

Now, aside from snowmen, and busy malls, and twinkling lights, and gift giving, this time of year is also famous for something else: Weight gain. Now, reports of the average weight gain at this time of year do tend to be a little exaggerated... it's often said we average between 7 and 15 pounds gained throughout December. In reality, the average person only gains a pound or two. However, that pound tends to be permanent and difficult to shed. AND, those who are already overweight tend to gain more, closer to those old "averages" of 7 to 15 pounds. The thing that really smarts is, only one week after Christmas we have New Years Eve, that night when we all want to look our best, most glowing version of ourselves, and that one week isn't really enough to get things back under control to fit into that little black dress.

So, without further ado, here we have my Top 10 Tips to help you minimize the damage that can happen, while still allowing you to enjoy the indulgences of the holiday season:

1. Aim to maintain. Consider purposely building a plateau into your weight release plan. The break from strict monitoring can give you a boost both mentally and physically when you get back to it in the new year.
   
2. Always eat breakfast... and while we're at it, lunch too. Don't "save" your calories for that party later on. That's a sure way to set yourself up to lose all control when those plates of Christmas cookies, fudge, and other goodies are lined up on the dessert table before you, AND it's a sure way to set your body up to hold onto every calorie of those morsels you indulge in. Just eat a balanced diet throughout the day, and go the party with your appetite in check.
3. Be prepared when you hit the malls. You're going to get tired, thirsty, and unless you have the patience of Saint Nick himself, you're going to get annoyed. And if you're hungry on top of that, I fear for those people who wander aimlessly in front of you causing you angst. Bring some healthy snacks - a little baggie of almonds and goji berries or raisins, an apple and a piece of cheese (if you eat dairy), or if you'll be gone on a shopping spree, bring a tuna sandwich on whole grain bread. And for heaven's sake, don't forget your water!
4. Go easy on between meal snacking and sweets... if you must nosh, load up on veggies with a bit of healthy fat dip or dressing. If you do have some "treats", balance them out with a small handful of nuts or some lean protein to help minimize the impact on your blood sugar and keep you from crashing and cravings.
5. DO continue your workouts. It will help keep your energy up, help you sleep well, reduce your stress levels, and contribute to burning off some of those extra calories you may be consuming. Just do it!
6. Don't burn the candle at both ends. Get your rest, delegate, prioritize. Consider making your holiday get togethers a little less elaborate... make them warm and welcoming and don't strive for "perfection." Plan ahead and organize shopping lists and timelines... a bit of advanced planning saves a lot of stress. Consider hiring out some help such as a caterer or house cleaning service to take the pressure off. In a word: De-stress!
7. At parties, be mindful of alcohol. No one says you can't enjoy a glass or two of something... but pace yourself! You know that if you go overboard, not only will you pay for it the next day, but it will weaken your will and you will likely overdo it on the food as well. Have a glass of water (sparkling if you like) in between bevvies. And try to avoid creamy liqueurs, they're packed with fat and sugar. Stick with a glass or two of wine, light beer, or maybe some gin & tonic or vodka and cranberry.
8. Don't deprive yourself, but be picky about your indulgences. Make your choices "worth it", and be reasonable with portions. Practice what Darya Pino calls "rational indulgence." That is, enjoy things that you have reason to enjoy in quantities that leave you satisfied - don't abandon your health or get too obsessive. Remember, you will have the chance to eat another cupcake, you dont have to have 3 of them today!
9. Some will tell you not to take seconds... but I think that leads to overdoing it on the firsts and maybe on foods that looked better than they tasted. Take a little bit of whatever you like, but only a little... a taste test. Then you can go for seconds of only those things you REALLY liked.
10. Leave guilt at the door. Sure, the holidays are about spending time with friends and family, see the excitement on the kids' faces as they see what Santa brought them, and about extending good will to all mankind. But come on. Let's be honest here. They're also about cookies and cakes and stuffing and piping warm bread and chocolates and candy canes and... need I go on? Food is a big part of our celebrations at this time of year. It's nothing to be ashamed of, or feel guilty for, to partake in this part of the holidays. Do it consciously, do it with some restraint, but for heaven's sake, whatever you choose to do, ENJOY IT. Even if you do put on a couple of pounds, if you didn't at least enjoy it, it really is a complete waste for your waist!
    

Happy Celebrating Everyone!

Recipe: Coconut Apple Crisp

I adapted this apple crisp recipe from a recipe by Nourishing Meals (www.nourishingmeals.com) to replace some of the ingredients with coconut options (you can learn more about the health benefits of coconut products in my article: Coconuttyliciousness). This dish smells absolutely divine while baking, infusing your kitchen with the delicious scents of coconut and cinnamon and baked apples. Have it baking while guests arrive and you'll get their appetites warmed up!

Filling Ingredients:
4-6 baking apples, peeled, cored, and sliced thin (1/8 inch)*
2-4 tbsp honey, maple syrup, or agave nectar
1 tbsp arrowroot powder
1 tbsp fresh squeezed lemon juice
2 tsp cinnamon

*you can substitute some of the apples for other fruit such as pear, or berries; just make sure to fill the baking dish pretty well right to the top, as it will cook down from there.

Topping Ingredients:
1.5 cups rolled gluten-free oats
1/2 cup coconut flour
1/2 to 3/4 cup coconut sugar
1 tsp cinnamon
1/4 tsp sea salt
1/2 cup melted virgin coconut oil
1 tsp vanilla extract

Directions:

1. Preheat oven to 375 degrees
2. Place filling ingredients into a 7 x 11 inch baking dish. Gently stir together with a large spoon.
   
3. In a small mixing bowl, stir together the oats, flour, sugar, cinnamon, and sea salt.
   
4. Add the oil and vanilla and stir together with a fork.
   
5. Using your hands, crumble the topping evenly over the filling.
6. Bake for about 40 minutes, or until the juices are bubbling up and topping is lightly browned.
   

Coconuttyliciousness!

I looooooooooove when I find food that tastes like a treat, and is super fantastic for your health. Coconut is one of those foods! Woohoo! Plus doesn't this picture just conjure up memories of being on a relaxed vacation in the Carribbean? Ahhhhh, sweet. And we do tend to think of coconut as very sweet due to the highly sugar-fied version that we buy at the grocery store. But really, natural coconut has a mildly sweet and nutty flavour. So let's hit it, how is coconut so good for us? Let me count the ways....

1. youthful skin and hair; helps with skin problems like psoriasis, dermatitis, eczema
   
2. stress relief
3. maintaining cholesterol levels
4. weight release
5. strengthen immune system; antibacterial, antifungal, antioxidant
   
6. supports digestion
7. supports metabolism and thyroid
8. relief from kidney problems
9. reduces high blood pressure and supports heart health
10. helps manage blood sugar, good for diabetics
11. dental care
12. bone strength
    

In my books that qualifies as a SuperFood!

So what are the sources of coconut, and how does coconut do all that?

• Coconut oil is a "medium chain fatty acid" (MCFA) and so while it is highly saturated, it differs from the saturated fat from an animal source. Your body will process it more like a carbohydrate than a fat, used as a quick energy source rather than being stored as body fat. So in fact, you can eat more coconut oil fat than other fats, and give a boost to your thyroid and metabolic rate overall.
  
• Coconut oil and coconut milk contain lauric acid, capric acid, and caprylic acid which gives it properties that are antibacterial, antifungal, and antioxidant. Killing off stomach bacteria, it helps boost your immune system.
• Coconut milk contains a wide range of vitamins and minerals, especially calcium, potassium, chloride, Vit A and E. This makes it excellent for reducing blood pressure, regulating blood sugar, and improving bone and dental health. A dairy free option to milk products!
• Use coconut oil topically for a great skin soothing moisturizer, helping prevent sagging and wrinkles
• Coconut flour is a great alternative to glutenous flours, containing loads of fibre and even a source of protein, making it a great choice for those seeking to release excess weight. It's ideal for baking!
• Coconut sugar is a fantastic alternative to regular sugar, as it has a low GI (35 - meaning, it doesn't affect your blood sugar negatively), making it an ideal choice for hypoglycemics and those seeking to manage their weight and energy levels. It is full of essential minerals as well!
• Coconut water is a natural isotonic beverage. Think of it as a natural Gatorade! It has the same electroytic balance as our own blood. This makes it a great post-workout choice to replenish all those electrolytes you sweated out! AND, it can help raise your metabolism, promote weight release, boost your immune system, detoxify and fight viruses, cleanse the digestive tract, etc!
  

So, given all of that, how could a food so good for you have gotten such a bad reputation? Well, I already address the concern about it being a saturated fat (first bullet above, re: Med-chain fatty acid). The other concerns that have been raised about coconut oil come mainly from some flawed studies that were done over four decades ago, that were based on HYDROGENATED coconut oils.

Hydrogenated oils of any sort are TRANS-FATTY ACIDS. You know those "trans-fats" that are literally poison to your cells? It doesn't matter if the oil is olive oil, flax oil, vegetable oils... no matter the oil, if it's hydrogenated, it's a trans-fat, which means their original molecular composition has been altered in such a way that they mimic and replace natural essential fats that make up your cellular membranes, causing them to close off their receptivity to vitamins and minerals while trapping in cellular wastes and toxins. Hydrogenated oils from any source are one of the most harmful substances for your health in all ways, and should be avoided. The studies done so many years ago that found coconut oil to be deemed dangerous for your health were actually based on studies of hydrogenated coconut oil. This is not a fair representation of the effects of non-hydrogenated virgin or extra-virgin coconut oil.

Convinced yet? OK one more plug: It's soooo yummy!

Here's some ways to use coconut products everyday:

• use it for stir frying or frying anything on the stove top
• use it in place of butter in all your baking
• use coconut spread on toast
• put a tbsp in your smoothies, or use coconut milk as a base for your smoothies
  
• ditch the nasty microwave popcorn. Go old school, and believe me, it only takes about 5 minutes to make popcorn on the stove: Use 1 tbsp coconut oil, let it heat up and melt, and then add 3 Tbsp organic popcorn kernals, put the cover on the pot, and shake-a-shake Jiffy-pop style until you don't hear any more poppin' goin' on. Sprinkle with sea salt, cinnamon, or brewer's yeast (for a great vegetarian source of B12 with a somewhat "cheese-like" flavour).
  
• get one-serving tetrapacks of coconut water (make sure it's chilled, much tastier that way) and drink after your workouts
• use coconut milk to make a curry-dish
• bake with coconut flour and coconut sugar
  

And here's a recipe for a Coconutty Apple Crisp you can make for your holiday dinner get togethers!

Enjoy! Muah!

References
Dr Mercola
WebMD
OrganicFacts
HealthMad
Shirley's Wellness Cafe
The Nourishing Gourmet

Sorry 'bout that David

A bit of cultural news for a welcome change.

After a two year tour in North America ,
Michelangelo's David is being returned to Italy .

His Proud Sponsors were:

Let's all go to the lobbyyyyy.... and get ourselves a heart attack

Not such a catchy tune when we put it that way, eh? Well, yesterday and today reports are all over the news about the amount of calories and saturated fat in the typical movie theatre popcorn and pop combo, and it is enough to make even a die-hard fan think twice. Take a read of this story and then come back for a few different perspectives from yours truly:

Some movie theatre popcorn full of fat: Study

OK, so kinda gross right? For many of us, the calories in a large popcorn and regular pop are the equivalent of an entire day's caloric needs, and certainly several days worth of saturated fat. This is not something we need to eat on any regular basis, not for our hearts, or our waist-lines.

I do want to comment on one thing in the article though. It mentioned that AMC is using the highly saturated coconut oil to pop their popcorn and that this isn't a good choice because it is so saturated. Back in the 90's headlines were made on this very topic, because all theatres were using coconut oil back then. The attention of the news reports pressured them to change to a polyunsaturated oil (usually canola, which is touted as being healthy).

In reality, coconut oil, while being highly saturated, is extremely health supportive on all levels. The body doesn't process saturated oil from a plant source in the same way it does from an animal source (due to the different length of the chain of fatty acid molecules). Medium Chain Fatty Acids like coconut oil are processed more like a carb (for energy) than a fat (stored as body fat much more easily), and it has been shown to actually boost the metabolism, and support the thyroid as well. There are many benefits of coconut oil and coconut products, and I'm going to spend some time in my next article (or two) outlining those.

In regards to popcorn, if I'm going to subject my body to eating any movie theatre popcorn, I'll choose the AMC coconut oil popcorn over any canola-popped corn... IF they are using a non-hydrogenated (aka: trans-fat) version. Coconut oil is highly stable, and when being heated to the high levels they use for large batches of popcorn, it is less likely to become a "trans-fat" or damaged in the heating. Canola on the other hand is a highly processed oil (not naturally occurring) which creates inflammation in the body. As well, being less stable, through the process of heating to high temperatures, the oil becomes a trans-fat, which is extremely damaging to our health (Health Canada has stated that daily recommended intake of trans-fats should be less than 1% of daily caloric intake - as little as possible).

So there you have it, another treat spoiled by your friendly neighbourhood nutritionist. Sorrrrrrry! But you know I'm not going to leave you without some healthy alternatives, because what's a movie without snacks? So, here's what I've been known to take with me:

• home-made Kale Chips (yes, really)
• a handful of nuts (cashews, pistachios, almonds, walnuts...), mixed with raisins and/or a small amount of chocolate chips
• cherries or grapes
• brown rice crackers, sometimes I'll also bring some hummus in a small container for dipping
• brown rice chips like Rice Works - super tasty but pretty high in calories so don't eat the whole bag!
• Kashi granola bar
• chocolate covered almonds (not too many)
  
• And for a beverage, I'll have water (plain or soda water), or a nice peppermint or other herbal tea.

Ok, I know, it's not the same as a nice big bag of salty buttery movie popcorn. But that's just what we've been conditioned to want by marketers and by habit. You can break that association, and learn to find healthier options that feel like a treat. And really, isn't it worth it, when you consider the impact to your heart, your brain, your skin, your energy, and your figure?

Somebody stop the train! 7 Key Strategies for Coping with Stress

Lately I've been having conversations with my friends about how quickly time seems to be going. We all seem to be having the same experience of time just FLYING... It feels like even in just the last 3 months, someone flicked some cosmic switch and just put us all in warp speed. Do you feel it too? There is just sooo much to do, and we feel perpetually "on"... busy beyond busy, yet a feeling of never really making a lot of progress. And, while friends are on our minds, and we still feel connected to each other, a month can easily pass without so much as a phone call... maybe a quick email exchange here or there, but no real face time or even phone time. When we speak, we pick up where we left off, but as we're talking, we catch ourselves referring to things that have happened in our lives as if the other person knew about them... when we realize we hadn't talked since before "X" happened, we are snapped into the reality that "holy crap, we really haven't talked in a while, eh?" I'm glad to know this isn't just me feeling this way, and the fact that we're all going through this together is somewhat comforting, and allows us to give each other the breathing room without anyone taking the lack of contact personally. But shoot, it's exhausting isn't it? AND... I miss my peeps! AND... dun dun duuuuuun... we're only about to go into the holiday season! Let the madness begin! Sigh. Anyone else getting a headache? I need a nap.

At times like this, we may be feeling a multitude of effects of being in the "Warp Zone." For example:

• Physically - tired & depressed, or alternatively tired & "wired," headaches, difficulties with digestion, having an increase in appetite or cravings for sweet & fatty foods, feel like you can never get enough sleep, perhaps catching colds or sore throats more easily
  
• Mentally - low mood/apathetic, or anxious, irritable, and time-pressured, problems concentrating or remembering things
• Spiritually - somewhat disconnected, perhaps you look back at your day (or even just what you were doing in the last hour) and it's all just a blur... especially activities involving interacting with other people, if you look back on it a couple of hours later, does it feel like it was way earlier in the day or like several days have passed since the interaction?

These (and there are more) are all signs of chronic stress. Stress is the absolute #1 underlying factor in the development dis-ease and lack of vitality and wellness. Short of adding more hours to the day or physically slowing time down, there are some things you can do for yourself - body, mind and spirit - to help mitigate the effects of stress:

1. Breathe. Get PRESENT. Ever notice how when we are kids, a day feels like a week, a week, is like a month, and summer feels like it goes on forever, but it seems like the older we get, the faster time speeds by; A day is nothing, in fact we wish we had more time... a week flies by like a day used to feel, and the summer... it's what we were looking forward to back in March and April a the first signs of spring, but suddenly in autumn we're looking back and realizing it's gone already and we didn't even take advantage of it. This happens because as adults, we are always focusing so much on the future - what we have to get, want to get done, need to get done, or "can't wait for." When your head is always in the future, your body and soul go with it. You are no longer present in the here and now, so you don't experience it fully. Bring your focus back to the present moment. Remind yourself to do this several times a day. Give yourself even just 2 minutes to take some deep breaths, look around and notice the sights, sounds, smells... look out a window (or better yet, go outside), talk to someone and get back in the moment, and regain some perspective.
2. 
   Honour your body's need for sleep and rest. If you aren't getting enough rest, you are going to burn out, mentally and physically. When you're under periods of stress, your body needs more recovery time, and your brain needs a break. You're going to crave sugary and fatty foods, you're going to feel depressed or anxious, and let's face it, you're not going to be nearly as productive or as effective in anything you do. Your workouts will suffer, your work performance will suffer, and your motivation to do much outside of work will suffer. This makes it harder to do the next step.
3. 
   Stay organized. Make lists, and prioritize. Recognize there ARE only so many hours in the day. Take the pressure off to be a super hero, take a stand for your "only human" self, and give yourself a break. If you have a tendency to run a to-do list in your head all the time, do yourself a favour and just write it down. Use electronics to your advantage; for example, you can use the "tasks" function in Outlook to remind you of important tasks - when something comes up that you need/want to follow up on, schedule a task for that date/time and let it pop up to remind you. Or use a dayplanner and do the same thing. And, please make sure you put at least ONE thing on that list EVERY DAY and EVERY WEEK that is fun, relaxing, and rejuvenating for YOU.
4. 
   Eat a well balanced, nutrient-dense diet that is nourishing to body and soul. Much like getting enough rest, your body, mind and spirit cannot go on well without getting adequate nutrition to support the demands you're making to keep going at that pace. Eat more fruits, veggies, whole grains, and beans and legumes. Eat a little less animal protein. Eat grounding foods like sweet potatoes, carrots, turnips and beans. Soups and stews are easy to digest and comfort the body and soul.
5. 
   Take B-vitamins and Vitamin C. These vitamins are depleted under periods of high stress. B-vitamins in particular help your body cope with stress, and boost your energy and support digestion and metabolism of carbs, fat, and protein. Vitamin C helps as well, and supports the immune system which can become compromised by excess stress.
6. 
   Take adrenal support supplements and/or 5-HTP. The adrenal glands are the body's stress-glands. They product stress hormones that help your body release extra energy to keep you going. But they can become overworked and fatigued when stress goes on too long. A nutritious diet, b-vitamins, and adequate rest are important. Avoid caffeine, it adds more stimulation to the adrenals. Try "adaptogenic" herbs (adrenal supporting, helping your body adapt to stress) such as Relora, Rhodiola, or even adrenal glandular formulations. 5-HTP is a hormone that supports serotonin production, so if you are feeling depressed, this can help. However, consult a doctor before taking it if you are already taking SSRI medications for depression.
7. 
   Less screen time, more face time. The relationships in our lives are what make life worth living, aren't they? So while life seems to have sped up with more and more demands on our time, remember, you will never on your death-bed wish you'd spent more time at the office, or catching up on your tv shows, or playing internet games or surfing the net. Time spent connecting with friends and loved ones and colleagues alike is ALWAYS time well spent, and help us get present and reconnected to ourselves. Make sure you take some time EVERY DAY to connect with at least one important person in your life, even if just for 10 minutes (the more the better).

As the holidays approach, use these strategies and CONSCIOUSLY CHOOSE how you want to spend your time, and how you want to remember them. Be present, take the pressure off, and prioritize yourself, your health, your relationships, and your enjoyment of the time that you have. I know it feels like it's not possible and not in your hands to choose how your time is spent. If that's the case, then perhaps the first priority for you is in fact to prioritize YOURSELF. No one else - and certainly no job - will do this for you. You have to own it, and make it happen. The reward is priceless.

Deep Immune

This is my first "product plug" since starting this blog. I'd like to preface it by stating that I am in no way getting any kind of kickback from this company. But when I find something that works, I want to share it with everyone! And in this cold & flu season, this is one product I really want to let you know about.

About ten days ago, I started to get a sore throat. I'd be fine all day, but in the evening it would start to hurt to swallow. This happened for about three days, and then it started to become an all day dry/sore throat. I started taking echinacea (simply because I had it on hand, although I never find it help me much... it's great for some people, for others it's not very effective). I was using a throat spray form, as well as some supplements throughout the day. But, not surprisingly, it wasn't getting better, and I was starting to develop a bit of a dry cough. I could feel the onset of a cold, and frankly I just do not have time to get sick. So, on Tuesday night, I stopped by the Big Carrot Dispensary (they have EVERYTHING there, and very knowledgeable sales reps to help you out) to pick up some throat lozenges (do you know how hard it is to find throat drops that are not filled with sugar? I finally found one called HerbOn that are made with zylitol for the sweetener), and while I was there I askeda bout anything that might help since echinacea isn't doing it for me. That's when I was introduced to St Francis Herb Farm: DeepImmune herbal tincture. I used it Tuesday night, 3 times on Wed, and a couple times on Thursday, and by Thursday I was already feeling like the sore throat is about 99% gone. Fantastic stuff! You simply take about 1-2 droppers full in a small amount of water between meals (at least 30 min before eating, and 2 hours after).

Ingredients:

Astragalus (Astragalus membranaceus) - Although more evidence is needed, one of the way astraglus is thought to work is by increasing the production of immune cells. It may also have mild antiviral activity and help with the prevention of colds. May also help lower blood pressure. NOTE: People with autoimmune conditions should not use it unless under the recommendation of a qualified healthcare practitioner.

Codonopsis (Codonopsis pilosula) - has blood building qualities, making it especially good for people who are weakened due to illness, and is extremely effective at relieving chronic fatigue. It is also useful for those who wish to strengthen their digestive and respiratory functions. It is especially useful for peopel who tend to become short winded or cough easily due to deficient lung energy and for people who become congested after a meal or who digest inefficiently.

Reishi mushroom (Ganoderma lucidum) - Regular consumption of red Reishi can enhance our body's immune system and improve blood circulation, thus improving overall health. Generally Reishi is recommended as an adaptogen, immune modulator, and general tonic. Red Reishi is also used to help treat anxiety, high blood pressure, hepatitis, bronchitis, insomnia, and asthma.

Eleuthero (Eleutherococcus senticosus) - in Chinese medicine, used to prevent respiratory tract infections, cold, flu, and to provide energy and vitality. Also used for stamina and energy for Olympic Athletes.

Ligustrum (Ligustrum lucidum) - stimulates the immune system, decreases inflammation, and protects the liver.

Schisandra (Schisandra chinensis) - Among other things, schisandra is claimed to be beneficial against PMS, helpful in arousing immune protection, facilitate recuperation after surgeries, stabilize blood sugar and blood pressure, provide additional energy during anxiety and tension, and improve vigor.

White Atractylodes (Atractylodes macrocephala) - used to treat physical and mental fatigue, diarrhea, edema, dizziness and vomiting. Has long lasting diuretic effect, and has ability to lower blood sugar levels. In traditional Chinese medicine, used as a tonic, and to support the functions of kidney, bladder, and digestive system.

Licorice (Glycyrrhiza spp.) - an adaptogenic herb, meaning it helps people during stressful times and recovery from illness and fatigue. Stimulates adrenal gland and activation of the body's energy reserves. Leads to increased energy, mental and physical performance. This response can deplete the body after a while, and can increase heart rate and blood pressure, so used in moderation. Also contains substances that regulate blood sugar, helping enhance energy. A demulcent - an agent that coats and protects mucosal surfaces. In the respiratory tract, licorice decreases cough, speeds removal of mucus, and helps to heal the tract. In the stomach and intestines DGL licorice protects the lining from ulceration. Also has anti-inflammatory properties and weak estrogen hormonal balancing activity.


References
Astragalus, Codonopsis, Reishi , Eleuthero, Ligustrum, Schisandra, White Atractylodes, Licorice

The Four Year old McDonald's Burger & Fries

So think a burger and potatoes you fry up at home, and imagine leaving it on your counter for a week. What do you think would happen? Within a few days, they would become dried out and you'd soon start to see green stuff growing, right? Bacteria would be having a feast! Well, not if you'd left a McDonald's burger and fries on your counter. Check out this video: The Four Year Old McDonald's Burger

Now, the woman in the video (who in fact has released 130 pounds of excess body fat) states that the fact that it isn't breaking down is a sign that it doesn't break down in your body. That isn't exactly true. First your teeth, tongue and saliva would do their part to start the digestion process. In your stomach the hydrochloric acid would disintegrate the remaining chunks of food into a lovely sludge-like "chyme" which then in the small intestine, with the aid of pancreatic enzymes would be further broken down to break the food particles into individual, absorbable molecules.

That said, the fact that the McDonald's "food" isn't being attacked by bacteria outside the body is a sure sign of a dead food. It is so filled with preservatives and fillers that even bacteria cannot thrive. Some of the preservative effect can be attributed to high salt content (do we really need that much salt? Excess sodium is a cause of hypertension and upsets the electrolyte balance in the body), but much of it is synthetic. Synthetic preservatives are toxic, and many are carcinogenic. Most will impact the nervous system and therefore affect mood, behaviour, and memory. Some will impact reproductive health and hormonal balance, and others can weaken the immune system. Of course these impacts don't happen immediately upon ingestion - every food has only a small quantity. But over time, consistently eating processed and fast foods that use preservatives and additives (to cut costs and extend shelf life) will have a cumulative effect in the body. There is only so much your poor little liver can process.

Do your body a favour, and eat as much LIVE food as you can. They come with their own live enzymes that help you digest and absorb the lovely goodness of the vitamins, minerals, and phytonutrients they deliver. Dead foods do nothing by suck the life out of you (not to mention the earth).

Footnote:
While McDonald's advertises that they use "100% pure beef" that does not mean the patty is 100% beef (just like fruit flavoured beverages will advertise that they use 100% pure fruit juice, it is only a portion of the ingredients, and it is mainly sugar and water), nor that the quality of the beef is high. In fact McDonald's pretty well owns the beef industry, as they order so much of it that they dictate the farming practices to produce quantity over quality. See the documentary Food Inc to learn more about this, it's eye opening.

Recipe: Beet Carpaccio on Sauteed Greens

Beets are high in folic acid and potassium, and are a good source of vitamins A and C. As a root vegetable, they provide lots of fibre, and they helps support the liver in its detoxification job. The naturally sweet taste helps satisfy those cravings for sugar. Flax oil provides essential omega-3 fats.

This recipe calls for gold coloured beets. These are a little hard to come by, but don't let that stop you. Go ahead and use red!

Serves 4
Ingredients:
4 medium gold coloured beets, crisp greens attached
1/3 cup flaxseed oil
2 Tbsp seasoned rice vinegar
1/2 tsp Dijon mustard
1/4 cup pine nuts, toasted (I didn't bother toasting)
1 cup shaved Manchego cheese (I just used a few shavings of fresh parmesan... maybe 1/8 of a cup worth)

Directions:

1. trim beets, leaving roots/bulbs intact. Set greens aside.
2. place beets in large pot of water and bring to a boil
3. reduce heat to medium, and gently boil beets until tender but still slightly firm when pierced with a fork.
   
4. drain and cool in cold water
5. wash and dry leaves
6. place in a saucepan with a little water and steam/boil until wilted
7. drain well and coursely chop (I actually chopped before boiling)
8. combine oil, vinegar, and mustard in a small bowl and whisk to blend
9. drizzle 2 Tbsp over greens and toss to coat
10. divide greens into 4 servings and place on plates
11. peel the cooled beets and thinly slice
12. divide sliced beets into 4 servings, and place over top of beet greens
13. sprinkle with toasted pine nuts and cheese

recipe courtesy Alive magazine, Nov 2009

Recipe: Simple Sesame Grilled Chicken

I didn't feel like pulling my indoor grill out from the back of my pantry and having to clean it and everything, so I just baked it (at 385 F for 25 minutes, uncovered) and it came out super juicy, tender and flavourful. I'm sure grilling it would be just as tasty.

Chicken breast is lean source of protein. Choose organic or at least "free-from" choices to avoid hormones and antibiotics, and preferably free-range which just makes for a happier chicken life and gives you peace of mind that you're not supporting the awful conditions that "regular" chickens are raised in (plus sparing you from the stress hormones that are at a peak for those poor chickens). The sesame seeds provide a great source of calcium, and the olive oil provides monounsatured fats and omega-3s.

Serves 4
Ingredients
1/4 cup seasoned rice vinegar
2 Tbsp tamari sauce
1 Tbsp sesame oil
1 Tbsp olive oil
1/2 tsp ground ginger
1 garlic clove, crushed
4 boneless skinless organic chicken breasts
1 Tbsp sesame seeds, toasted (I didn't bother to toast them)
1/4 cup chives, chopped

Directions

1. Mix all ingredients together except chicken, sesame seeds, and chives
2. Put chicken breasts into a glass bowl and pour sauce over top; roll chicken around in it so it's completely covered. Cover bowl and marinate in fridge for a couple of hours
3. Drain and grill chicken just until tender but still moist and no longer pink in centre
4. Place on plate and drizzle with a little lemon juice, sprinkle with sesame seeds and chopped chives.

recipe courtesy of Alive magazine, Nov 2009

Gourmet dinner for one... in just 30 minutes!

Oh if only I'd thought to take a picture of my dinner before I was half finished. I would love to have shown you it's beautiful deliciousness. Well, chances are I'll be having it again soon, so if I do, I'll add a picture.

So here's what I had:

• a starter of fresh figs with goat cheese
• Sesame baked chicken breast - juicy and flavourful
• a side of beets on beet greens with pine nuts and fresh parmesan
• oh and since I had started out my cooking this evening making the Spicy Carrot & Lentil Curry that I posted a few days ago, I had a 1/2 a cup of that to try it out too and it was delicious!

Yep, all just for me. Would have been really lovely with a glass of red wine. What brought on this occasion? Absolutely nothing remarkable. I found some recipes that sounded good, and had the ingredients that I needed to use before they started to spoil. It was such a treat! And, yes, it really only took 30 minutes, 25 of which was the chicken baking in the oven while the beet boiled on the stove. I prepared the other ingredients while those parts were cooking, then took a few minutes to put it all together on a plate.

My point in telling you about my meal is to demonstrate, for all those who say that healthy eating takes too much work, too much time, and there's no point when it's all just for yourself (I often hear singles saying that they can't be bothered to cook just for themselves). It doesn't have to take a lot of time at all. And aren't you worth the effort and the nutrition? If you could have super nutritious and super delicious food like that every night while still spending less than an hour in the kitchen, isn't that a heck of a lot better than any fast food burgers, chinese food, pizza, or whatever other delivery place you have on your speed dial? Those foods only leave you feeling greasy, gassy, and gaining weight.... not to mention triggering your brain and biochemistry to drive you to want more and more, insatiably.

If you're under the impression that healthy eating has to be a time consuming chore, I challenge you to give it a try. Certainly as you're building new habits you have to be more conscious about what you're doing, but practice enough, and before you know it, you're whipping up nutritilicious meals in less time than Pizza Pizza can get to your door!

To get you started, here's the recipes for what I had tonight:

Fresh figs - cut in half and sprinkle with feta/goat cheese
Beet Carpaccio on Sauteed Greens
Simple Sesame Grilled Chicken

Enjoy!

Recipe: Spicy Carrot and Lentil Curry

This meal is a good source of Vitamin A (important for healthy skin and eyes) and a great source of vegetarian protein, AND it warms you up on a chilly fall or or winter day.

Serves 4 to 6

Ingredients
1 Tbsp evoo (extra virgin olive oil)
2 cups sweet onions, diced
3 large garlic cloves, minced
2 Tbsp fresh ginger root, minced
1 Tbsp red curry paste
4 cups organic vegetable stock
2 cups carrots, peeled and diced
1/8 tsp crushed red pepper
1 cup dried red split lentils
1 cup frozen shelled edamame beans (soybeans), thawed
1/3 cup fresh cilantro, chopped
1/3 tsp sea salt
freshly ground black pepper

Directions

1. Heath oil in large saucepan over med-high heat
2. add onion, garlic, and ginger; saute 5 min or until soft and translucent. Stir occasionally
3. stir in curry paste and 1 cup stock to blend.
   
4. add carrots, and crushed red pepper
5. reduce heat to med-low, cover, and cook until carrots are crisply tender, about 5 min. Stir.
6. add remaining stock, lentils, edamame beans, and bring to boil.
   
7. cover, reduce heat, and simmer 10 minutes until lentils are tender
8. Stir in cilantro, salt and pepper
9. spoon into individual serving bowls and serve with crusty whole grain bread

recipe courtesy Alive magazine, Nov 2009

Recipe: Banana Oatmeal Chocolate Chip Cookies!

Satisfy your sweet tooth NATURALLY with whole grains, fruit, and natural sweeteners! In addition to providing natural sweetness, the whole grains help keep your blood sugar steady (avoiding those sugar highs and lows that lead to cravings and weight gain), provide fibre, and B-vitamins for energy. The coconut oil provides a metabolically-friendly source of fat, nuts provide essentially fats (omega-3) and protein, and cinnamon further helps stabilize the blood sugar and improves insulin sensitivity (helping cells make use of the energy you're feeding them). And of course bananas are sweet and provide fibre, and loads of potassium. What more can you ask for from a cookie? Enjoy!

These cookies freeze and thaw well, so make a batch and stick them in the freezer for munchie emergencies!

Ingredients
1.5 cups oats
.5 cup whole grain flour (try almond flour, or oat flour, or brown rice flour)
.5 tsp salt
.25 tsp baking soda
dash or two cinnamon
2 Tbsp chopped nuts (walnuts go great)
2 Tbsp dark chocolate chips
2 med, ripe bananas, mashed (about 1 cup)
3/8 cup coconut oil

Directions

1. preheat over to 350 F
2. mix dry ingredients
3. in a separate bowl, mix mashed bananas and oil
4. add banana mixture to the dry ingredients
5. drop in heaping teaspoons on a parchment paper lined cookie sheet
6. bake 10-15 minutes

Makes about 2 dozen cookies.

Satisfying your Sweet Tooth

No willpower when it comes to sweets? You are not alone! We all crave sweet foods. Here's why: our tongues have a large amount of sweet taste buds, and they demand to be satisfied. As well, highly sweet foods trigger reward centres in the brain, and create an automatic drive for them when triggered (by a taste of sweetness, or by places, people, activities, emotions, etc, that are associated with sweet foods). There can also be underlying factors (such as candida overgrowth) that can contribute to strong sugar cravings (a natural healthcare practitioner such as a Naturopathic Doctor or a Holistic Nutritionist can help you assess this, and prepare a personalized protocol to help you cleanse candida if it is a factor for you). So how can we satisfy a sweet tooth without resorting to a date with Oh Henry, Mr Big, or Ben & Jerry?

One strategy that works beautifully for my clients is, rather than focusing on removing sugary foods, focus on adding naturally sweet foods to their diets every day. Sweet buds become less demanding when they're getting their daily fix. So what are naturally sweet foods? Fruit, of course. Root veggies such as sweet potatoes and squash. And, surprise surprise: Grains! The longer you chew whole grains, they sweeter they taste, and they keep your blood sugar steady, and keep your gut-friendly bacteria happy too!

How else can we tame the Cookie Monster who lives within? After you've added sweet foods to your daily diet, look for ways to add sweetness to your life. We often settle for sweet foods when what we really want is a hug, a nap, a walk, or a laugh with a good friend. This is particularly true at night. If you find your sweet tooth consistently talking to you around 8 to 10pm, it may be rearing its head to cover up feelings of loneliness or anxiety. Or it may have become a habit to help you relax, or reward yourself after a long day. The next time your PM craving hits, ask yourself what you really, truly need. Then do your best to give it to yourself, and watch the sweet cravings fade away.

Wellness quick tip:
Sleep cures sugar cravings! Sound simplistic? It is, and it works! Check out how much sleep you're getting. If it's less than 8 hours a night, you may crave sugar (and caffeine) during the day to make up for the recharging sleep you missed. Start going to bed a half hour earlier each week until you're regularly waking up refreshed and watch your cravings disappear.

And don't forget, Spring is offering an informative workshop to learn more about how to Shake the Sugar Habit, this Tuesday, November 3, 2009. Click the link to learn more!

What is the TRUth?

So a new product is about to start appearing on our store shelves - Truvia. It's a product manufactured by Cargill and Coca-Cola, that takes extracts of the stevia plant to produce a highly sweet substance with zero calories. Another alternative to sugar. You'll start to see diet pop and other beverages that will be marketed as health products, as well as the product itself available for purchase in the not too distant future. There is also some word that Pepsi Co. has its version coming out as well, coined Purevia.

Anything in that paragraph got your Spidey senses on alert? It should. The first thing to raise my suspicions is the fact that the product has been manufactured, based on extracts from the Stevia plant. Stevia has been available for many many years, and in fact has been used for over 1500 years in South America where the herb originates. The second thing that triggers questions for me is the fact that it has been patented (and by Coke, no less). Why do we suddenly need a patented product to make this available to us? It turns out that Stevia itself, while available for purchase as a "nutritional supplement" has not been approved for "regular use" as a food additive, as not enough testing has been done for it to be recognized as safe. There are concerns that it may disrupt hormone levels in some individuals and may become a factor in infertility (in fact some evidence does point that it may have been used as a contraception in some South American tribes), as well as potentially having negative impacts to the cardiovascular and renal systems. These potential side effects need to be explored.

Meantime, Cargill and Coke have now taken the active ingredient of Stevia, and combined it with other chemicals, to create Truvia, and somehow THIS has been found to be GRAS (generally recognized as safe). And it is going to start appearing in products that are being consumed often in large quantities. That's convenient... and profitable! Lucky Cargill and Coke!

It's yet another experiment I will choose not to take part in. I'd rather take my chances with the pure whole leaf, than with an extract of it. As we know, often it is the synergistic properties of different parts of a food that not only enables its healthful properties, but also helps to mitigate or prevent its possible dangerous properties. Although, frankly, to my lips, Stevia tastes a little "asparatame-ish" so I tend not to use it anyway. I'd really prefer to stick with the old fashioned whole stuff if I really need a sweetener - maple syrup (heaven on earth!), honey, and maaaaybe agave nectar (maybe).

By the way, you may be wondering, why Stevia can be purchased as a "dietary supplement" in health food stores if it hasn't been approved as GRAS? The reason is that natural health products are not regulated by the government. And while there are definitely consumer and human rights that come into play with regards to the issue of whether the government should or shouldn't be regulating these substances (a whole other topic... after all, they are also the ones that approve aspartame and splenda or MSG, etc etc, as GRAS), this is an example that does serve to illustrate that we need to take responsibility for ourselves by researching our choices and learning about them before blindly accepting what marketing gurus, the government, and even health food proponents tell us.

References
http://articles.mercola.com/sites/articles/archive/2008/07/29/cargill-rolls-out-stevia-based-sweetener.aspx
http://www.theglobeandmail.com/life/health/stevia-is-sweet-but-is-it-safe/article1333389/
http://www.cspinet.org/nah/4_00/stevia.html

Warming up to Winter

Aah, it's that time again. We in Toronto might be experiencing a bit of an "Indian Summer" but we all know what is right around the corner... When the air is brisk, the sky is gray, the land is frozen... and so are we! HELP!

Rest easy, we've got your cure for the winter blues, which often start to take hold this time of year. Sometimes known as Seasonal Affective Disorder (SAD), the blues usually begin when the days get shorter and the sky clouds over into perpetual gray. If we were bears, we would follow our natural instincts and go into hibernation until the temperature warms up again. But, we humans have to keep functioning, even in winter. So, without further ado, our Top Ten Tips to help make your winter - yes, it's possible - wonderful.

1. Go outside and walk briskly with your face in the light - even if it's gray outside -for 20 minutes every day. Both the light and the exercise will kick up your feel-good serotonin. If the wind chill outside will deep-freeze your face, find a health club with windows, locate a treadmill or stationary bike in the brightest light, and hop on.
2. Try a sunlamp specifically designed to improve SAD. Use it just 15 minutes in the morning to reset your circadian rhythms.
3. Hit the hay! Be like the bears and give in to the dark nights. Don't push yourself to stay up late.
4. Eat warming foods like whole grains, free-range organic meats, root veggies, and soups.
5. Add warming spices like cayenne, garlic, and ginger to your foods.
6. Supplements that can help: quality fish oil, St John's Wort, and 5-HTP are all supplements known to help improve moods. Consult an ND, nutritionist, or your doctor to learn more.
7. Avoid foods that stress your body in the cold like ice-cream, too many raw foods, cold smoothies and too much sugar.
8. Drink warm herbal teas to get your water quota. Try immune-stimulating Echinacea Special Formula from Yogi tea.
9. Try a hot water bottle. Sounds a little 1800s, but it works! You can get a hot water bottle at any drugstore. Toss it in your bed to warm up your sheets, or use it on an achy, crampy belly or back.
10. Health-up your comfort foods. We all crave comfort foods in winter - our serotonin levels are lower due to lack of sun. So the body compensates by craving carbohydrates and sugary foods to naturally boost serotonin. Remake your favourite foods with the highest quality ingredients, and savour them slowly after playing in the snow!

Wellness Quick Tip
The secret weapon for winter wellness may be Vitamin D. Vitamin D is produced when the sun's rays hit our skin, making deficiencies common in winter. It has also been found that SAD tends to be prevalent when Vitamin D stores are low. Many people report improvement in mood with only 1000 mg per day. Check with your doctor to see what dosage might be right for you.

You are getting sleepy... you are getting verrrrry sleepy….

Recently I had a question from a reader about alternative modalities for weight release, and specifically about hypnosis... Not being an expert in hypnosis myself, I decided to reach out to a professional hypnotist I met some time ago to get his take on this topic. Here's what he had to say:

We are living in such a great time. We’ve come so far, are so advanced. We fly around the globe – even to outer space! We communicate with people all over the world in an instant. And yet, when it comes to health, dieting, and losing weight, something that in most respects is within our power, we are often lost. You would think by now we would have discovered something that can make us happy, living with purpose, in our perfect careers, with our perfect relationships, in our perfect lives and perfect bodies. But from generation to generation we have passed down belief systems of fear, lack, suffering, and limitation. Now is the time collectively when we are waking up. If you don't get the subtle nudges and hints to wake up to start living your full potential, to live your dreams, you’ll get the hard rough ones. We do have the potential of living in that dream world. It’s no longer a dream for many people, it’s their actual reality. Never in the told history of humanity have we ever had so many options and powerful modalities to turn our lives around. There are many powerful yet misunderstood modalities and healers out there who are making miraculous transformations. These modalities include NLP, energy healing like reiki, and hypnosis, amongst others. Today, we’re focusing on hypnosis.

So, why hypnosis, and how does it work? Ellen de Generes says it saved her life when she unexpectedly did a session with a hypnotist on her show to stop her from smoking, and she has never smoked since. Even Oprah invited a past life regression therapist to her show. There are many misunderstood facts about hypnosis, too many to cover here. One of the key concerns people express is the fear of losing control. I want to dispel this myth: You are in full control the whole session. In fact, throughout the day, we are in and out of a state that you can call hypnosis: day dreaming, automatic driving, watching tv, reading a book, all these things induce a natural state of hypnosis.

Let me walk you through what you can expect. When you call me, we will go over all the problems (which I prefer to call “challenges”) you want to address. We go over all your concerns and fears about hypnosis, addressing each one until you understand the process and feel comfortable with it, have no fears, and are very excited about the session. You can get a good feel for who I am over the phone, and know that you are talking to someone who sincerely loves helping people and is well qualified to do so. When you come for a first session we first determine if you can get hypnotised (90% of my clients can easily do so). Some of the ways you can determine if you have experienced hypnosis include feeling that the session was much shorter than it actually was, a very heavy or very light/floaty feeling in the body, tingling sensations, or your eyelids may flutter. For those who are not ready or willing or feel unable to be hypnotised, I offer a hypnosis cd to listen to as you go to sleep at night. A one-on-one session is most powerful as the hypnotist is there to ask your subconscious questions. It is also especially helpful when you don't have a specific and clear goal you are working on. In one-on-one sessions there are no limitations or restrictions to what we can work on. On the other hand, the audio programs are great if you are clear on your challenge, and every time you listen to the program you clear/heal more layers and strengthen the positive suggestions. It’s like having a full time hypnotist with you guiding you through your challenge.

In the session I guide you to relax your body from head to toe, and then relax your mind through a guided visualization. I count down from ten to zero. By the time you hear zero you are in a deeply relaxed state. This may seem similar to meditation, but it’s deeper and the impact of the healings is more powerful. During the hypnosis session, we are able to access the back recesses of your mind which are more open. This is more extreme than stating suggestions or affirmations while in meditation. In that case, your conscious mind can still get in the way and can block the suggestions from sinking into the most powerful part of your mind, your subconscious. In the hypnotic state, your mind is at complete peace, you escape time, you are connected to your higher self, or subconscious mind. You receive information or solutions to your problems with ease and precision, and are tapped into the infinite knowledge that is all around us.

We then ask your subconscious mind what needs to be done. For example, when the goal is to lose weight, most of the time you will be shown something from your past, perhaps a painful experience. I then guide you to find out where in your body you are holding on to that energy or emotion. These emotions or blocked energy may be deep rooted - fears, beliefs, memories, hurt, guilt… it’s all there at the back of your mind waiting to be released and healed. Once it’s released you are ready for permanent changes to happen, with a lot less effort. In a session you may become aware of the subconscious emotions that have blocked you until now, or you may not become aware, but in either case, they will be released and healed. Through visualisations, using colours for healing, and breathing techniques, you completely clear that energy and replace it with a lighter, loving energy. Sometimes an immediate shift takes place. Once it’s cleared - and it will completely be cleared – it’s cleared for good. At this point clients often start to tear, laugh, feel a weight lifted off... And ultimately the result is you start losing weight more effortlessly, you feel more peace, love and joy. Some clients clear all their blocks in one session, others require several sessions or on-going as they progress toward their goal. Typically weight-loss clients will come to a session every other week until they reach their goal weight, and typically they lose about 2 lbs per week, a very healthy and sustainable rate.

If you are ready and willing to explore your subconscious and make changes in a deep way, I am willing and ready to help and assist you to transform you life for good. Let’s bring heaven to earth where it belongs one being at a time.

Tarek has been practicing hypnotherapy for 3 wonderful years. You can meet him through his youtube videos at www.youtube.com/esotarek. Sessions can be conducted in person or by phone. As a friend of Spring nutrition, Tarek has a special offer for you: A free session! Tarek also offers a weight loss audio hypnosis program. Contact him for more information. riseandshinehypnotherapy@gmail.com / ph: 647-340-5774

And this little piggy went wee wee wee all the way home

I have been purposely avoiding talking about the H1N1 (aka: Swine Flu) issue. I wanted to avoid feeding into the hype that has been created around this so-called "approaching pandemic." But by not addressing it, I'm not doing my part in representing the "alternative" view of this disease, so, here we go!

Did you know...This is not the first time there's been a panic about a Swine Flu pandemic? The first time was in 1976**. And similar to this time around, big-pharma companies quickly sprang into action to create a vaccine, and amidst all the hype and fear-mongering, got it on the market swiftly. The result? Following vaccination several hundred people - including healthy young people - developed Guillain-Barré Syndrome, ending up paralyzed and even paraplegics, and 25 people died. More people died from the Swine Flu Vaccine than died from the Swine Flu. And, in the end, the pandemic never developed.

Let's get some perspective. The "regular flu" has killed over 13,000 people in the US since January. The swine flu has killed 27. In Canada there have only been 4 deaths due to H1N1 and under 3000 total reported cases (you can get the latest stats HERE). And while “[p]eople are easily infected as it is a novel virus and there is no immunity against it [and] it also spreads quicker than the seasonal flu (influenza),” says Dr Christopher Lee, consultant physician and head of infectious diseases at Sungai Buloh Hospital, it is also relatively mild virus, and is no more deadly than the regular flu.

So why all the hype? Well, I'm not one to usually buy into conspiracy theories, but the speed with which the pharmaceutical industry has responded to put a vaccine on the market just smacks of corporate greed. The media supports this by reporting sensational headlines; would they sell so many newspapers or get as many viewers for their advertisers were they to report that "well, someone else has recovered well from the swine flu, it was a great day in Swellsville."

As for the vaccine, it is controversial. Side effects include:

• Nausea
• Vomiting
• Diarrhea
• Headache
• Dizziness
• Fatigue
• Cough

Basically a mild version of the flu itself (not surprising since the whole premise of vaccination is to administer small doses of the infectious agent itself to stimulate an immune response). However, more serious side effects can include convulsions, delirium or delusions, and it has in fact resulted in deaths in children. And the "proven results" it produces is really only a reduction in flu symptoms by 1.5 days. Doesn't seem worth the risk to me. Especially when there are other approaches I can take that can help me avoid catching this (or any) flu in the first place, and quicken my recovery if I should succumb to it. And, surveys and focus group reports are indicating that most health care workers won't accept the vaccination themselves... that's pretty telling.

The Alternative?
Anything that will enhance our immune system will help us fight off any infection, including the H1N1 flu virus. Steps to boosting your immune system are:


Vitamin D - studies are showing that Vit D is a key nutrient in boosting immunity against all infections, and deficiency in this vitamin may be the real cause behind seasonal flus. Most people in Canada in the non-summer months are deficient in this vitamin unless they supplement with it. You can get your levels checked through a simple blood test.


Avoid/reduce your intake of sugar and processed foods - these have an almost immediate effect of weakening the cells that fight viruses.

Get enough rest - your body needs sleep to recover and repair from the day's stresses and strains. During sleep is also when your body does its detoxifying. Without adequate rest, your body and all its systems become run down, overburdened, and sluggish and immunity will be compromised.

Exercise! The lymph system, which is integral to the immune system, removes foreign cells and proteins, and stores cells that help destroy foreign invaders. The system does not have a pump to help circulate the lymph fluid that transports these , like the circulatory system does, so it requires mechanical effort for its proper function. The contraction of muscles during activity accomplishes this.

Wash your hands well and often - don't think I need to say anything about this!

Eat lots of garlic! Garlic has natural antiviral properties

Eat good sources of fats, especially those high in Omega 3 (such as flax), monounsaturated sources (such as Olive Oil or avocado), and Coconut Oil which in addition to providing a healthy source of saturated fat also has antibacterial, antiviral, and immune boosting properties as well. All of these fats help to support cellular structure and integrity.

Drink your water! It helps flush toxins out of the body and keeps the metabolism strong (metabolism refers to ALL body reactions, not just the rate of caloric burn).

Eat your protein - this stimulates the immune system and antibodies are a form of protein in the body, so amino acids from your protein are critical to fighting infection.

Important vitamins for the immune system include: Vit A, B6, B12, E and C

Important minerals include: Zinc, Iron, Copper, and Selenium

Herbs that can help boost the immune system include: echinacea, goldenseal, ginseng, and licorice

There are LOTS of ways to keep your body healthy and strong. They require proactive efforts, and making yourself a priority. It's always your choice though... My view is that you can make time for health now, or for illness later....our choices do have a way of catching up on us. The benefit of choosing health is not just the absence of illness, but the energy, vitality, vigour, and joy that results from the cumulative effects of small changes that add up. It doesn't have to be hard, just choose to make one change toward health each week, and before you know it, you'll be realizing how much better you're feeling... and maybe you'll even look back next spring on this winter and realize that you managed to avoid the cold and flu season altogether. Wouldn't that be worth it?

A little comic relief: Make Your Own Flu Vaccine!

**actually the first time was in 1918 when it was known as the Spanish Flu.

References
http://www.upi.com/Health_News/2009/04/28/US-seasonal-flu-kills-13000-since-Jan/UPI-64801240974841/
http://articles.mercola.com/sites/articles/archive/2009/04/28/Swine-Flu.aspx http://thestar.com.my/news/story.asp?file=/2009/6/28/focus/4214386&sec=focus
http://www.cbc.ca/cp/health/091012/x101215A.html