May the Force be With You

Over my next few articles, I'm going to be talking about different properties and values of foods than you might normally think of. Over and above the more commonly discussed macronutrients (carbs, protein, fats) and micronutrients (vitamins and minerals), there are aspects to food that I'll call "Food Energy." And by that I do not mean calories, which are a tangible way of measuring the physical aspect of food energy. The type of Food Energy I'll be referring to will give you a new perspective on food to consider as you shop for groceries and prepare meals for you and your family. Any quotes you see in these articles will come from one of my favourite books, "Food & Healing" by AnneMarie Colbin. If you're at all intrigued by anything you read here, I highly recommend picking up a copy of this book. It will change your view about food, your body, and health.

And now for this article's topic:

The Life Force of Food

Imagine if you will Yoda, sitting on a rock in a deep dark cave, with Luke Skywalker standing before him. Yoda offers Luke a choice: In one hand a plate of freshly picked, lightly steamed vibrant green beans that were then sauteed in fresh minced garlic and extra virgin olive oil... Mmmmm. In the other, a plate of green beans that came from a can, that were soaking in salt water for months (if not years), without exposure to oxygen or sunlight, then microwaved and ready to go.... Can you see them there on the plate? A drab olive green, uniform in size and shape, kinda soggy. Yoda tells Luke, "The Force is with you... if you choose wisely."

Come to think of it, don't Yoda's ears kind of look like green beans? Anyhoo, I digress...

Our bodies, living systems that they are, are more than just the sum of their parts. There is an "organizing energy field" that interconnects the various systems of the body so that they work in synchronicity with one another. Vitality and health are promoted when there is balance between these systems and sufficient energy available to keep them humming; illness occurs when there is imabalance and a lack of energy.

Likewise, live whole foods have a "force field" and when we consume them, we also consume that vital energy along with the calories, carbs, fat, protein, vitamins and minerals that comprise them. The energy of live foods nourishes our own life force.

A variety of factors influences the Vital Energy of foods, including cooking methods, heating, cooling, methods of preservation... and perhaps most critically, food processing and refining, which in effect creates "partial foods" (as opposed to "whole: foods). Let's take the example of wheat.

About a 100 years ago or so, the process of separating the parts of a wheat kernel and removing the bran and germ off the wheat (endosperm) was found to produce flour that is whiter, fluffier, and lasted longer (ie: was cheaper for bread manufacturers to use). After some decades, it was then found that the wheat germ and bran actually contained a lot of nutrients and fibre. So while we continued to eat white bread, we started to add the germ and bran to other foods such as cereal, baked goods, etc. Meantime, studies were being done on populations that ate unrefind grains, and it was found that these people had almost no digestive tract diseases or disorders, while those populations that were eating the refined products suffered from constipation, IBS, etc.

The enrichment of flour to add back in some of the nutrients that were lost in the refining doesn't really solve the problem. It is nearly impossible for humans to try to recreate the right proportion of nutrients into the food as it would have had naturally, but what completely escapes is the life energy they contained when they were part of the original living plant. The synergy that once existed between the parts is gone, and cannot be synthetically added back in. AnneMarie Colbin draws a vivid comparison: Imagine that you've lost your arm, and you get fitted with a prosthetic one. It might have the form, and be able to fulfill some of the functions as your live arm did, but it's lacking in certain living aspects like sensation and communication with other parts of your body.

While this "juggling act" of adding parts of foods into your diet can work to help eliminate or reduce the symptoms of imbalance, it creates stress on the body as it tries to keep up with these partial foods it has to digest and assimilate. Nowadays, we have wheat flour that has been so refined, and now even genetically modified, that it has become much higher in protein than the original wheat plant ever had naturally. The protein found in wheat is called "gluten." Heard of it? More and more people are discovering that many of their digestive symptoms (gas, bloating, painful cramping, constipation, IBS, etc) and other symptoms (such as allergies, lowered immune system, headaches and migraines, etc) are in fact a reaction to the highly-glutenized grains they've been eating. Gluten intolerance and Celiac Disease have become a more and more commonly diagnosed condition, and more and more people are realizing that by simply removing wheat (and other glutenous grains such as barley, oats, rye, and spelt) from their diets, how much better they're feeling.

The last 150 years or so of food manufacturing, if nothing else positive has come of it, has definitely been a grand experiment (and we've all been a subjects in it, whether we knew it or not) and a lot of learning about food has come from it. As we learn more, it seems to become a matter of cost of production and storage, vs nutritional value, that plays the deciding factor in what we find on grocery store shelves. I'm so glad to see that consumers are demanding healthier, quality, whole foods and more and more these are becoming available to us. When choosing your foods, and trying to decide what is the best value, consider that the purpose of eating is to fuel and support your body. It sustains you through all the stresses of modern living, all the punishment we put it through, and it's the vessel that we use to experience all the joys in this world as well. What value is there in a "cheap" processed food that at best doesn't support vitality, and at worst actually sucks the life and energy out of your body and cells and leads to chronic illness? What value is there in a perhaps (but not always) more expensive food that is bursting with vital nutrients and has maintained it's own life force? To me the choice is clear: The more whole, LIVE foods I can choose, the more LIFE I will have in ME!

How many other methods of food processing exist that may affect the life energy that food can provide? Without getting into too much detail (I can elaborate in another article, if you're interested leave a comment asking me!) here are a few (note that they're not all negatively impacting, they simply AFFECT the energy quality):

• Heat (generally heating foods raises the energy level of foods, and so our's too, although it can also destroy many nutrients if we over do it)
• Cold (generally lowers the energy of foods, and so our's too)
• Preservation methods: cold storage, drying, salting, pickling & fermenting, smoking, freezing, canning, chemical preservatives and additives, irradiation, pasteurization)
  

Next we'll talk about the "Law of Opposites" and the Expansive & Contractive nature of foods!

Yoda photo courtesy of www.craziestgadgets.com

Wheat kernel photo courtesy of www.answers.com

Have you been diagnosed with Type 2 Diabetes? OPPORTUNITY KNOCKING

The Holistic Nutrition Forum needs men and women with Type 2 diabetes to participate in a study using holistic nutrition protocols.

Successful candidates will receive FREE individualized nutrition and lifestyle counseling focused on creating a personalized plan to manage their condition.

Live well. Be healthy.…and still enjoy good food!

Qualified participants will:
§ Meet with a holistic nutritionist 5 times over a 3-month period
§ Agree to three follow-up visits (at 6 months, 12 months, and 2 years later)
§ Keep a food journal
§ Follow the suggestions outlined, while providing feedback of benefits experienced and obstacles encountered

Criteria to apply as a study participant:

§ Men and women, at least 21 years of age, with Type II non-insulin dependent diabetes; fasting blood sugar of ≥7mg/dL;

§ BMI <45>

§ HbA1c values between 6.5-8.0%;

§ Able to read, write and communicate in English;

§ Able to participate fully for a term of no less than one (1) year;

§ Able to give informed consent;

§ Current medication has kept blood sugar stable 3 months prior to initial study assessment.

For more information, call Cathy: 416-261-1340, or email: csnnalumni@hotmail.com

If you want to work with me (Audrey Hood) directly, please indicate that in your email. The first person to take advantage of this offer will have this opportunity to work with me free of charge for participating in the study.

Mmmmm....? Kale Chips?

I confess: Although I know what a Super Hero kale is in the world of food, I'm not a fan. I've tried stir frying, steaming, boiling, adding to soups, chopping it in the smallest of pieces so I could forget it's there, even juicing it, but more often than not I have to admit, I'll buy it with the best of intentions only to find I've let it sit in my fridge long enough to become a soft pile of wilted leaves. Tragic!

So, when I came across a recipe for Kale Chips, I was definitely skeptical. You see, my former Junk Food Junkie self still lives deep within me, and when she hears "chips" paired with "kale" she utters an audible "shyeah Riiiight."

But, my reNU'd Health Food Fanatic self is in charge here, right? And she is willing to try something new. What's the worst that can happen?

So, before I share my review of Kale chips and the recipe, here's a bit about this superfood:

• provides powerful antioxidants and phytonutrients that boost the liver's detoxifying enzymes, clearing carcinogenic substances and toxins more quickly... studies indicate it is especially beneficial for reducing cancers of the breast, ovaries, and bladder
• an excellent source of Vit A, protecting eye, skin, intestinal, and lung health
• very rich source of Vit C: 1 serving provides 89% of your daily requirement!
• very good source of fibre, which binds to toxins and fats (including LDL cholesterol), helping to sweep them out before they are absorbed, and keeps blood sugar and energy steady
• very good source of highly absorbable calcium for bone and heart health
• you can find out more about Kale and get more recipes at whfoods.org

The recipe:*

1. preheat oven to 200 degrees
2. Take one bunch of Kale (preferably organic) and tear into small pieces away from the stem
3. wash kale pieces well, and spin dry in a salad spinner
4. put in a bowl, and pour on a couple tbsp of EVOO (extra virgin olive oil) and the juice of half a lemon
5. sprinkle with sea salt
6. optionally mix in 1-2 cloves of minced garlic
7. mix this all up with your hands, and spread out on a baking sheet
8. bake for 30 minutes; use a "scraper" to lift leaves off baking pan to prevent sticking, and put back in oven for 15 more minutes

*recipe by Megan Telpner RHN (garlic option added by Moi! I loooove garlic!)

Makes 2 servings

Nutritional content: 190 calories / 17g fat / 7g carbs / 2g protein / 3g fibre

The Review:

Welllllllllll now... that is not half bad! Perhaps a little "lemony" at first bite, and that unmistakable kaleness is certainly there, but yeah... I like 'em! And the garlic adds a little crunchiness too. Yep, I'd make these again when the urge to snack hits... This is a great way to get all the healthy benefits of kale, without the ick-factor. I bet you could flavour these with other spices you might like... maybe some cayenne pepper if you like it a little spicey, or ooooh cumin might be tasty.

Go ahead, give it a try! Let me know what you think!

Recipe of the Month: Tempeh Salad

What is Tempeh, and what makes this meal so good for me?

Tempeh is a vegetarian source of protein, made from fermented soybean. Mmmm, sounds appetizing, ya? Well, don't knock it before you try it! It has a firm texture (for those of you who don't like the "jiggle" of regular ol' tofu), and a mild nutty flavour. Like "regular" tofu, it absorbs the flavours of whatever you're cooking it with. I admit it can take a little getting used to, but if you dice it into smaller pieces, and use flavourings you really enjoy, this is a great source of protein that provides a great alternative to the usual fare, and may even become a new staple in your kitchen! Yes, really!

So, why should you give this a try? Being a fermented food (like yogurt, sauerkraut, miso, etc), tempeh is extremely beneficial for the intestinal tract, acting as a natural probiotic (promoting the growth of friendly intestinal bacteria) and thereby supporting the immune system, aiding digestion, and increasing B vitamins (even B12, often deficient in vegetarian foods), Omega-3 fats, and digestive enzymes! The soybean it is cultured from are an excellent source of protein without the cholesterol and saturated fat. In fact it has been shown to reduce LDL cholesterol while raising HDL. The fibre it provides acts as a "broom" binding to and removing cholesterol and other fats, as well as toxins, so less is absorbed. The protein and fibre also helps to stabilize blood sugar levels, helping to promote steady energy, and is therefore especially beneficial for those with diabetes or insulin resistance. Isoflavones (like a mild form of estrogen) are also provided, which can be especially beneficial for women going through menopause, helping to reduce symptoms. They're also beneficial for men's health, with studies linking the isoflavones of soy to a reduction in prostate cancer. Tempeh is also an excellent source of magnesium, Vit B2, and manganese.

On the "cons" side of soybeans and tempeh, is that soy is one of the most highly genetically modified foods, so be sure to look for "non-GMO" and/or "organic" on the label. It is also a common allergenic food, and for people with untreated kidney, gallbladder, or hypothryoid issues, it can worsen symptoms, so use judiciously.

To read more about the benefits of Tempeh, check out whfoods.org . You can also find more recipes using tempeh there.

Aside from the tempeh, this meal contains an abundance of vitamins, minerals, fibre, and essential fats in the vegetables, fruit and seeds in the salad. By lightly steaming the broccoli, it avoids the goitrogenic properties (thyroid suppressing) that raw cruciferous veggies may have.

This is a low-fuss meal, that takes about 10 min prep time, and 20-25 min cooking time.

Tempeh Ingredients *
(makes 2 servings)
2 Tbsp olive oil
1 Tbsp dried oregano
1 Tbsp dried chives
2 tsp dried marjoram
2 tsp ground coriander
1 tsp sea salt
250g (8oz) tempeh, cut in 1/2 inch squares

Tempeh Directions *
Preheat oven to 350 celsius
Mix all herbs/spices with oil; toss tempeh squares with mixture
Spread tempeh squares on baking pan; bake for 20-25 minutes, until golden brown

Salad Ingredients
(serves 2)
4 cups mixed field greens
2 cups broccoli florets, chopped small, lightly steamed
1 small tomato, diced
1/2 avocado, diced
1 tbsp sunflower seeds and/or pumpkin seeds
2 tbsp crumbled feta/goat cheese (optional)
2 tbsp raspberry red wine vinegar

Salad Directions
Toss all ingredients together except vinegar
Add tempeh squares
sprinkle salad with vinegar
Enjoy!

Nutritional Info (per serving)
570 calories / 41g fat / 27g carbs / 32g protein / 8g fibre

*Tempeh recipe found on www.allrecipes.com

10 Keys to Weight Loss... Naturally

1. Keep your blood sugar steady: Avoid the “crash and burn” effect of refined carbs and simple sugars such as white bread, pasta, rice, potatoes, sugar and caffeine. Sugars (especially in combination with fat and salt) are addictive. By selecting whole grains and fruit and veggies as your sources of carbohydrates, and eating every 3-4 hours, you will eliminate cravings that sabotage the best of us.
   
2. Maintain good hydration: Drink hydrating beverages throughout the day, and aim for half your body weight in ounces (eg: 150 pound person should drink 75 oz or approximately 9 to 10 cups of water per day). When you become dehydrated, your metabolism slows down, toxins begin to accumulate and create a sluggish liver, and you end up with low energy, among other impacts. Your best choices are pure water, or herbal teas that contain no caffeine or sugar. If you find it hard to drink plain water, flavour it with slices of lemon, lime, grapefruit or orange. Try adding some fresh mint leaves, or even some slices of fresh ginger. This makes a refreshing summer drink, adds antioxidants and helps soothe the digestive tract.
3. Eat lots of fibre (at least 35g/day): Fibre keeps you feeling full, slows the digestion which allows the body to better absorb the vitamins and minerals from your food, lowers cholesterol helps eliminate toxins, and helps keep blood sugar steady. Best sources of fibre are veggies, fruit, whole grains, and beans/legumes.
   
4. Eat protein at every meal: Eating protein helps with the repair of muscle tissues (especially important if you’re exercising regularly, which of course you are, right?!!), and has a high thermogenic effect. In other words, it takes more energy (calories) to digest protein than any other macronutrient, so eating protein helps raise your metabolic rate. Choose lean, organic animal proteins (chicken, fish, turkey, eggs, and limited amounts of red meat), beans, tofu, nuts and seeds.
   
5. Eat adequate amounts of healthy fats (20- 30% of your daily caloric intake): Fat is not the demon it’s been made out to be! Essential fatty acids (especially Omega-3) are called “essential” for a reason – your body cannot make them itself and they are required for the structure and function of every cell in your body, especially your brain and nervous system, and your endocrine system which manages your hormones. Excellent sources of healthy fats include coconut oil, olive oil, flax oil and ground flax seeds, avocado, nuts such as almonds and walnuts, and yes, even SMALL amounts of dark chocolate.
   
6. Eat a diet of WHOLE LIVE foods: Avoid processed and refined foods, and eliminate all artificial sweeteners, MSG, and trans-fats. When you eat these refined foods, you set yourself up to crave food all the time, as your body tries to find the balance that it is programmed to expect from whole foods. Aim for a rainbow of colours on your plate from the world of fresh fruits and veggies, and select plant sources of protein more often.
   
7. Get moving daily: Incorporate activity into your day every day... park your car further from the store, take the stairs more often, scrub the floors and clean the windows.... go out for a walk, bike ride, play tennis, or take a class at the gym! You’ll burn calories during your workout, for up to 48 hours after, and in the long run, increase your metabolic rate permanently by building lean muscle mass. And the benefits of exercise for weight loss go beyond caloric burn – it also helps your body “shake off” the effects of stress, improve mood and self-esteem, create a firm and toned appearance, helps eliminate toxins through sweat which allows the liver to keep up with its many functions including directing the metabolism... the benefits are countless!
   
8. Sleep! Studies show that when we don't get enough or good quality sleep, we eat more! Establish a “bedtime routine” including some relaxation time (a warm bath, meditation or relaxation exercises, deep breathing, light reading) away from sources of electricity (like the TV or computer), and have regular bed and wake times.
   
9. Deal with emotions emotionally: Food is fuel for your body. If you find yourself thinking about food when you’re not hungry, use this as a signal that you may have some underlying emotions that are trying to talk to you. If this happens often, the old adage “It’s not what you’re eating, it’s what’s eating you” is an important key for you. Emotions need to be handled emotionally.... in other words, acknowledge them, express them, and let them go... don't swallow them along with a tub of ice cream!
   
10. Set SMART Goals: Giving yourself goals to work toward gives you something tangible to accomplish, and creates a “finish line” for you to cross. Making your goals SMART helps you know when you’ve achieved your goals so you can celebrate, and create some new goals. SMART goals are: Specific, Measureable, Achievable, Relevant, and Time-bound.
    

AND ONE BONUS KEY:
Be kind, be patient, and be gentle with yourself. Healthy living is not an “all or nothing” thing. It is a continuum, and as you start making changes, build on them... before you know it you will be making more healthy choices than not. Aim for the 85/15 rule – 85% of your choices should be healthy whole foods, allowing for 15% “fun” foods where you may choose less than the ideal. These foods have a place in your diet too, if you make your choices consciously... remember, it’s about Body, Mind, and Spirit. When you choose those “Spirit” foods, don’t berate yourself for it, enjoy it fully! And then make your next choice a healthy one. Acknowledge the hard work you’re doing every day, and remind yourself each night as you go to sleep that “Today I am healthier/fitter/stronger than I was yesterday.”

Inspire Yourself!

Food Inc: A summary... and a challenge!

Food, Inc. exposes America's industrialized food system and its effect on our global environment, individual and societal health, world economy and workers' rights. And while the film doesn’t make a central point of it, viewers cannot help but shake their heads at the atrocities to animal welfare that are demonstrated throughout the film.

"The food we eat has changed more in the past 50 years than in the previous 10,000." From the seeds to the supermarket and every step in between, there is very little that is natural left in the food industry. Produce has become so engineered, we can hardly say a tomato is really a tomato anymore… it’s more like “the notion” of a tomato. While marketers try to make us feel good about the bounty and beauty of healthy fresh crops that yield abundant quantities, feeding the world, in reality, a heavy veil hides the reality that our food is really coming out of factories and laboratories.

Sitting and standing in confined spaces, livestock wallow in their own filth, in the very spot where they eat the processed corn feed they are given to fatten them up as quickly as possible.... so quickly their bones and organs can't keep up, crippling them so they can only take but a few steps at a time. Disease spreads quickly and rampantly, so antibiotics are a must. However after so many decades of this practice, “superbugs” have developed, resistant to the antibiotics. And we wonder why it seems that more and more often in the news we’re hearing reports of massive food recalls due to E.coli and Salmonella outbreaks.

Lining grocery store shelves are thousands and thousands of products. But this is really just “an illusion of diversity.” In reality, only a handful of conglomerates are involved. One such company was spotlighted in the film: Monsanto. Food Inc just scratches the surface of the power, control, and perhaps even conspiracy, that is Monsanto. More can be seen in the film “The Future of Food” (which you can buy online http://www.thefutureoffood.com/ or view on youtube in 9 parts, search: future of food – part 1).

The Economic implications are also outlined in Food Inc, the bottom line being: farmers cannot afford to live in their profession, and certainly cannot afford to fight big corporations in lengthy lawsuits (afterall, it took Oprah $1 million to fight her case for freedom of speech when she just said something the beef industry didn’t like). Government subsidies are required, and guess where that money comes from; taxpayers are funding the GMO companies. Further, those subsidies wipeout the indigenous markets in 3rd world countries, making them dependent on supply of food from developed countries. Even at home, a family struggling to put food on the table has to choose between a head of broccoli at $1.29 or a cheeseburger for $1. How can we possibly expect people to “take responsibility” for their health when soda, candy, and fast food is less expensive than fruit, vegetables, and healthier fare? And then in the long run, we have to pay for medications to control blood sugar, cholesterol, blood pressure, and other measures that indicate our lifestyles are catching up with us. And now we’re seeing these typically “adult diseases” becoming epidemics among our children.

An interesting note: Every one of the manufacturing companies that were given the opportunity to tell their side of the story for the film declined. They do not want us to see what is behind that heavy curtain.

Food Inc really made it clear what a mess we’ve made of things. As one organic farmer in the film is quoted “We’ve been very successful at hitting the bullseye of the wrong target.”

Of course the film ends on a positive note, as much as it can. The solution: sustainable agriculture - buying local, at farmers markets, community supported agriculture, and organic whenever possible. Support organizations that are lobbying for labeling of GMO products. Every time you purchase food, it is a vote. The industry bows to the demand of individual consumers, so ultimately the power IS in our hands. But we also need policy to change so that a bag of chips doesn’t cost less than a bunch of carrots.

To see a trailer of the film, and read more about how you can help make a difference, go to

www.takepart.com/foodinc.

For my part, I purchase organic meats and produce whenever possible. I avoid purchasing wheat, corn, and soy products (being the most highly GMO’d foods) as much as I can.

And, today I’d like to issue you a challenge: for every person who goes to see Food Inc and then writes to me to tell me what they are committed to changing in their food shopping habits, I will donate $1 to the Canadian Organic Growers (

http://www.cog.ca/index.htm), whose mission is “To lead local and national communities towards sustainable organic stewardship of land, food and fibre while respecting nature, upholding social justice and protecting natural resources.”

So I implore you to go see this film for yourself*, and then write me at

audrey@springrenual.ca about what YOU will do differently. In the coming months, I will share with you all what others are doing to make a difference.

*if you see the film in Toronto, it's playing at the Cumberland Theatre (Yorkville), and if you take your movie stub to the Whole Foods a short walk north on Avenue Rd, they'll give you $10 off a $40 purchase!

Why Spring?

Spring is about growth... a time of rebirth, hope, and vitality... it's a forward and upward movement that creates energy and momentum. When we endeavour to make changes in our lives that improve our health and wellness, we not only revitalize our physical beings, but our mental, emotional, and spiritual selves thrive as well. We become stronger, more hopeful, and more open to the opportunities of the world in front of us.

I was inspired to become a Holistic Nutritionist and Lifestyle Coach because I’ve experienced first hand the benefits that come from taking control of your health and well-being (check out my "Meet Audrey" page at www.springrenual.ca to read "My Story"). While healing your body, bringing your weight into a healthy range, and increasing your energy are certainly worthwhile and important benefits in and of themselves, the thing that really motivates me to want to help and support others to accomplish their health and weight goals is the knowledge that those changes can really be the gateway on the path to even more profound changes that can occur in one’s life and spirit.

It’s like the gears of a clock. Each wheel represents one aspect of ourselves – our bodies, minds, and spirits. When the energy winds down, and there’s nothing making the parts move, everything just sits motionless… stagnant. BUT, it takes movement in just one of the parts, and we’ll see movement in the other two areas as well. Whether that was even intended, it will happen. It doesn’t really matter which area you begin with, the energy becomes self-propagating.

The wheel I’ve chosen to focus on as my “ignition” is the body. By making changes both internally to improve my health and energy, as well as externally by losing weight, it triggered changes in the way I see myself, and the way I relate to the world and myself. My perception of the possibilities that exist for me has expanded. My confidence and openness to others has grown. And I’ve become highly attuned to how the body and mind influence each other to keep those wheels moving.

When clients come to me, they are usually frustrated with themselves and their bodies, are low on energy and struggle to believe that they can achieve the goals they have for themselves. I work with them to find opportunities to support their body to find balance, and give them tried & true strategies that when applied with mindful awareness help them overcome old habits and the challenging situations that life always brings. Over time - time and time again - they start to prove to themselves that in fact they CAN do this, they CAN achieve what is so important to them, and that’s when the magic happens. The spirit begins to grow and helps to further fuel the mind and body to keep the gears moving.

I love seeing this transformation in people… when Spring returns to the body, mind, and spirit, a whole new world becomes present for you, inside and out!