Spring NUs

Ever Get A Headache After Cleaning?

2010-03-25T21:31:00.005-04:00

This article is contributed by Sheri-anne Woolley, Sr Service Consultant of Mona Cleaning - an all natural home cleaning service provider. You can find out more about Mona Cleaning's approach to healthy home cleaning services at www.monacleaning.com

We all know that everyone wants a clean home, but not everybody likes the job of cleaning. Some of us, in our personal zeal for clean, are even using dangerous cleaning products to hasten the task in our bathrooms, kitchens, on our floors and windows. What we’re not seeing behind the shiny results of those chemically based cleaning products are the harmful substances like phosphates, and flammable toxins such as nitrobenzene, peroxide and other chemicals which are dangerous to our own health and the environment.

Generally, these products can cause skin, lung, and even eye irritation. They can also contaminate surfaces and leave a nasty deposit of toxins in so many ways. You’d be shocked to know that the air inside your home is much more harmful than the air outside… At least 67% more! What’s worse is that you could be the culprit behind it all by using chemical-based products in your home.

John Travolta himself admitted that he was obsessive about cleaning. He even claims that excessive use of chemicals to keep his home clean (particularly his carpets) attacked his son’s immune system and caused Kawasaki syndrome. It ‘s pretty evident that the commercial cleaning products we’re using for our homes are simply not safe for our health. Couple this with the new and improved energy efficient homes that promise to lock in heat and prevent your AC from seeping out your windows, and you can only imagine how these new features trap pent up air (and toxins) from things like new furniture, plastics, faux finishes on objects and other items that are brought into your home.

No need for alarm, there are alternatives! Avoid dangerous, toxic and non-biodegradable ingredients that can lead to serious illnesses and try using natural cleaning products instead. They’re not only better for your health, but also less expensive than conventional cleaning products. Many homes and offices have already switched to using natural cleaning products, so what are you waiting for?

Here are some tips to get you started:

1. Change your furnace filter regularly.
2. Keep ceiling, floor and wall vents clean of debris and dust.
3. Ensure your dryer has breathing room, 6-10 inches from the wall so that the ventilation can vent!
4. Let the fresh air in! Open up windows for at least 20 minutes per day creating a cross breeze and allowing fresh air to replace stale toxic air.
5. Use a paste of vinegar and baking soda for those hard to remove stains or soap scum instead of a harmful commercial product.
6. Try vinegar and very warm water on glass and mirrors instead of commercial brand glass cleaners.

There are many cleaning alternatives for cleaning your home thoroughly and efficiently without causing harm to you or your family’s health. Try buying green products that don’t contain phosphates, bleaches and other harmful chemicals instead. By using biodegradable and natural solutions not only do you preserve your own health, but the health of our environment too.

Sheri-anne Woolley

Sr. service consultant
Mona home and office cleaning inc.
www.monacleaning.com

RECIPE: Coconut Chickpea Curry

2010-03-25T15:08:00.002-04:00

This honestly has to be the absolute tastiest meal I've made in a very long time. SOOOOO cream and delicious! Great on some brown rice with a side of steamed swiss chard (a dark leafy green that has a mild, almost buttery flavour and goes great with the curry in this dish). If you haven't read my article about the health benefits of coconut, check it out here: Coconuttyliciousness!

SERVES 6
Ingredients
• 2 cups dried garbanzo beans (chickpeas) (400g) or 4 cups of cooked or canned chick-peas, drained
• 1 cup desiccated (shredded) unsweetened coconut
• 1/2-1 teaspoon thinly sliced and chopped fresh ginger
• 1/2 teaspoon ground turmeric powder
• 1/2-1 teaspoon of ground pure red chili powder
• 1 tablespoon ground coriander powder
• 2 teaspoons olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1/2 teaspoon mustard seeds
• 6 fresh curry leaves (optional) (substitute bay leaves or kaffir lime leaves)
• 1 cup coconut milk
• cilantro, for garnishing

Directions
If using dried chickpeas, soak overnight in plenty of water, then drain. Place soaked chickpeas in a large pot with plenty of fresh water, bring to the boil for 15 minutes, then reduce heat and simmer for about an hour, or until chickpeas are tender. Alternatively you can pressure-cook the dried chickpeas according to the manufacturer's instructions.

When the chickpeas are cooked, or if you are using canned chickpeas, put them aside.

Next, heat a wok or skillet over medium-high heat, and dry-roast the desiccated coconut, reducing heat as necessary- it is important to stir continuously, as the coconut will readily catch and burn. As soon as the coconut starts to brown remove the skillet from the heat, and immediately place the coconut in a blender bowl - if left in the skillet it will become dark brown and bitter.

Add ginger, turmeric, chilli, coriander powder and a little water to the blender bowl and grind to a fine paste.

Heat the oil in a clean pan and saute mustard seeds until they start to pop and release their aroma.

Add onion, garlic, and curry leaves and saute and stir a further minute or two.

Add coconut paste and cooked chickpeas, and cook for 10 minutes, stirring occasionally and adding more water if necessary.

Add 1 cup coconut milk and simmer for a further 10-15 minutes.

Serve with brown rice and garnish with fresh cilantro.

References
Recipe courtesy RecipeZaar http://www.recipezaar.com/Chickpea-Coconut-Curry-kadala-112176

RECIPE: Black Bean Chili with Butternut Squash and Swiss Chard

2010-02-15T10:05:00.002-05:00

This is a fabulous meal in one pot - satisfying, hearty, and incredibly delicious. The swiss chard is a mellow flavoured dark leafy green (and we all need more of those), the squash gives a nice sweet contrast to the spicy chili flavour, and the beans fill you up and give you a pile of fibre to fill you up.

Makes 4 to 8 servings

Ingredients

2 tablespoons olive oil
1 large onion, diced (about 2 cups)
3 garlic cloves, minced or grated on a microplane
2 1/2 cups butternut squash, cut in 1/2 inch pieces
2 tablespoons light ancho chili powder
2 teaspoons ground cumin
1/8 teaspoon ground cinnamon
3 (14.5) ounce cans of reduced sodium black beans, drained and rinsed
2 1/2 cups homemade vegetable stock
1 (14.5) ounce can of diced tomatoes with juice
1 large bunch swiss chard, cleaned, stemmed, and roughly chopped
sea salt and fresh ground pepper to taste

Directions
In a 6 quart stock pot or enameled dutch oven, heat olive oil over medium low heat. Add onion and sautee for 10 minutes, until onion is soft. Add garlic and sautee for a minute more, then add butternut squash and stir for 2 minutes.
Add chili powder, cumin, and cinnamon. Stir to combine. Add black beans, vegetable stock, and diced tomatoes with juice. Bring to a light boil, reduce to a simmer, and cook uncovered for 15 minutes or until butternut squash is soft. Stir in swiss chard. Simmer for 3 – 4 minutes until swiss chard is tender but still bright green. Season to taste with salt and pepper. Ladle into bowls and serve.

Reference
I got this recipe from Simply Sugar & Gluten Free

Managing Moods Naturally – Part 2

2010-02-09T10:44:00.004-05:00

If you haven’t already read Part 1 in this series, do have a quick read of that article now to get a brief tutorial about the nervous system and neurotransmitters involved in creating our moods. Go ahead, I’ll wait for you…

Ok welcome back! Now there have been volumes written on the topic of managing moods, and as nutrition and orthomolecular approaches to health (“ortho” meaning “right” and “molecular” meaning molecules, or nutrients in this case) are really discovering new things every day, this topic is a gold-mine that we’ve only scratched the surface of. There is so much I could cover, but to keep things simple, I’m going to break this down to a THREE PRONG APPROACH:

1. Amino Acids
2. Vitamins & Minerals
3. Lifestyle Choices

Within each “prong” there is lots to cover! Today, I’m going to laser in on amino acids, and 2 specific ones that are at the forefront for mood management.

What are Amino Acids?
You mean you don’t remember your high school biochem? OK, here’s a refresher. Amino Acids (AAs) are the building block molecules of protein. There are about 22 different AAs that, in different combinations, string together to form all the proteins that make up our bodies and their functional molecules. When we think of protein in our bodies, we tend to think primarily of muscle tissue, and perhaps to a lesser extent we think of our hair or nails. But did you know that hormones, enzymes, neurotransmitters, and antibodies are all made up of protein? So if you are lacking in adequate protein intake – or more accurately, if you are lacking intake in the full complement of AAs (especially the 8 or 9 essential AAs that our bodies cannot produce themselves and which must be consumed from the diet) – not only do you start to lose lean muscle mass, but also your immune system, nervous system, digestive function, reproductive system, and your overall metabolic health will suffer.

In regards to our moods, there are two main AAs that we will concern ourselves with:
1. Tryptophan
2. Tyrosine

Tryptophan
Tryptophan is a large essential AA which must be consumed through diet. Tryptophan is the AA that is involved in the production of SEROTONIN (which you’ll recall from part 1, is the neurotransmitter responsible for creating a positive mood). Tryptophan is also necessary for the production of Melatonin, the hormone that controls our sleep-wake cycles and is required for deep, restorative sleep.

Eating protein rich foods, however, actually results in Tryptophan levels – and serotonin – dropping. This is because other AAs compete with Tryptophan for absorption and Tryptophan is the loser in that competition. Conversely, eating high carbohydrate meals, triggering the release of insulin, aids Tryptophan to cross the blood brain barrier. To get the best absorption and effect on serotonin levels, you can take supplemental 5HTP – a compound formed from Tryptophan. If you’re already taking antidepressant medications, talk to your health care practitioner before adding 5HTP.

Tyrosine
Tyrosine is also found in protein rich foods, and is highly absorbed when protein is eaten. Tyrosine boosts DOPAMINE levels in the brain, increasing mood and motivation, especially during prolonged physical or mental stress. Eating protein at each meal will help boost your dopamine levels. However, for those whose moods are chronically low/depressed, taking Tyrosine supplementally may provide the boost needed.

Supplemental AAs have been shown in studies to be more effective than a placebo, and just as effective as SSRI medications, with fewer if any side effects, when used in conjunction with a diet that provides sufficient vitamin and mineral content to support the effective use of the AAs. Our next article will talk more about those vitamins and minerals that are most critical for mood management.

I hope this article has been informative and useful for you. ** update March 25: If you liked this article and want to hear more on this topic, please post a comment on this blog, or email me directly at audrey@springrenual.ca

References:
Food & Mood, Elizabeth Somer
Dr James Greenblatt seminar “Integrative Medicine for the Treatment of Depression and Bipolar Disorder, an Orthomolecular Approach”
Psychopharmacology July 2006
http://www.modern-psychiatry.com/5-htp.htm
http://altmedicine.about.com/cs/herbsvitaminsad/a/5HTP.htm

RECIPE: Slow Cooker Roll-less Cabbage Rolls

2010-02-08T13:41:00.006-05:00

So call me lazy... I created this version of Cabbage Rolls after an afternoon cooking lesson from my Mom taught me that traditional rolled Cabbage Rolls really are a lot of work! And yet, they're so tasty and good for you, a great way to get a serving or two of veggies, lean protein, and complex carbs all in one. Having some leftovers, I gave this "roll-less" version a try in my slow cooker, and the results were just as tasty as the rolled up ones. So here you have it, the Roll-less Cabbage Rolls.

A quick nutritional breakdown before I divulge the recipe. As I mentioned, this meal really is a good all around source of complex carbs and protein, and it if you choose lean meat, it is low in fat as well. The real superstar of this meal, of course, is the cabbage. Cabbage, like other cruciferous veggies (broccoli, kale, collards, brussel sprouts), contain high levels of phytonutrients that work at a very deep level to support the body's detoxification processes, increasing the production of enzymes that optimize body cells' ability to clear toxins, free radicals, and potential carcinogens. People who eat the most cruciferous veggies have the lowest incidence of prostate, lung, bladder, and colorectal cancers, even factoring out the consumption of other veggies. Cabbage provides high amounts of Vit K (important for blood clotting, and cardiovascular health and the building of strong bones) and Vit C (important for almost every bodily process, especially important in supporting immunity and wound healing, and a potent antioxidant). All of the antioxidant and anti-cancer properties of cabbage are amplified by those properties of the tomato, which is exceptionally high in Vit C, Vit A, and lycopene (all antioxidants). And, by choosing organic, these nutrients are as much as tripled! And finally, by using brown rice in place of white, we get fibre, B vitamins, and manganese, which helps produce energy from carbs and protein and synthesizes fatty acids which is critical for healthy nervous system functioning.

So how's that for Nutritilicious? Now let's get to the goods!

Ingredients:
head of organic green cabbage, chopped into chunks or wedges (about size of a deck of cards)
1 lb (454 g) organic lean ground beef (or try mixing 1/2 and 1/2 with ground turkey)
3/4 cup raw brown rice
1 large onion, diced finely
1/4 tsp each dried oregano and sage
salt & pepper to taste
1-2 large can(s) organic tomato juice (you could try with tomato sauce if you like a thicker sauce)
strip of kelp, rinsed
optional: spoonful of plain yogurt for garnish

Directions:
Mix meat, rice, onion, oregano, sage, and s&p
Form into meatballs
Place cabbage in slow cooker, and place meatballs on top. Pour can of tomato juice over top until everything is covered.
Add strip of kelp to the pot. This will be removed after cooking, but it adds a natural saltiness, along with loads of minerals, especially iodine.
Turn slow cooker on low for 4 hours.

Serve with a dollop of yogurt and a side salad for a full meal.

Reference:
Mom's recipe - thanks for the cooking lesson Mom!
whfoods.org

Recipe: Green Apple Dressing

2010-01-28T13:01:00.002-05:00

This salad dressing is truly refreshing! The tangy sweetness of the apple is complemented nicely by the zip of the ginger and contrasted by the garlic. It's really nice on a leafy green salad with some avocado, pear, and walnut. I adapted this recipe from one of my favourite whole food recipe blogs, Whole Life Nutrition Kitchen. Full of antioxidants and essential heart friendly fats, it also has the benefit of giving a boost to your immune system with the antibacterial, antiviral, antifungal properties of the garlic. Ginger is excellent for digestion. And a unique aspect to this dressing is that it actually provides FIBRE. Most salad dressing is virtually 100% fat, but this dressing contains the fibre of the apple, which is excellent for immune, digestive, cardiovascular, and colon health!

That being said, I want to prepare you - because it uses the full apple, the consistency is less smooth and creamy than you're used to in a salad dressing. I made it with my hand-held blender, but you may find it comes out more dressing like if you whip it up in a food processor or blender. Either way the flavour pops and livens up your usual salad.

Recipe:
1 green apple
1/3 cup extra virgin olive oil
1/2 cup filtered water
3 tbsp apple cider vinegar
3-4 cloves garlic
1-2 inches fresh ginger, peeled
Herbamare, or sea salt, to taste

Just blend it all up and enjoy!

Gym Machines Missing the Mark

2010-01-28T11:41:00.002-05:00

by Ivy Lim, personal trainer, and founder of iPower Fitness

As a personal trainer I’ve gone from working in the big-box gyms with all the high-tech equipment, to in-home private clients, to outdoor in-the-park bootcamps and to small group training. I’ve used a multitude of ways to exercise and move the body.

In the gyms I’ve witnessed people consistently using the machines improperly. This results in ineffective exercise (thus wasting workout time) or worse yet, subjecting yourself to injury.

Now that I have a fitness studio, and after years of assessing people, I am still to this day amazed at how many clients I see that are “gym members” and still cannot perform a proper squat or lunge, pushup or back row – using “free weights” and “free body”.

Using machines is great for specific body strengthening and they are easy to use. However, even though they provide a lot of support (making them less risky than free body exercise), there still is a chance of injury if you don’t maintain good form and technique. On the flip side, they don't truly work your body the way it's designed.

Your body is designed and made for “primal” movements; "primal" meaning "this is what was required before the dawn of machinery in order to move and maintain life" (ie hunting, gathering, building shelter).

Primal movements are:

- squat
- lunge
- to push
- to pull
- to reach up and down
- and to flex at the hip

The chest press machine is designed to work your pectoralis majoris. This is a large muscle group in your upper body. It’s a “pushing” motion, but we use this machine sitting down. When in our real lives do we actually “push” anything while we are sitting down? Normally when we need to push anything we are in a standing position.

Another example is the standing leg press machine. We’re squatting down and it's great because we get back support. But again, when in real life do we actually squat with our back against anything?

Your body is an assemblage of parts that together perform a particular function. Free weights enable you to use your body “freely” and as a system working as one with each other. You may be asking yourself “what’s in it for me?” Well, when you use your entire body as a functional unit, you can actually create a “tougher workout” for yourself, which means you can have a higher calorie burn, while firing up a slew of muscle groups in just one exercise.

We’ll compare the pushup versus chest press machine.

The push up engages your entire body. The abdomen and core area, your legs are fired up, as well as your chest and arms. Let’s not forget about our wrists getting strengthened, our back and even our ankles. Whereas with the chest press machine, you're sitting back, so your back muscles aren’t as engaged, your core definitely not as much and of course your lower body is not being used at all.

All this being said, if you are beginner, it’s safer and easier to use a machine. But if you are new to exercise (or new to free body exercise) then I highly recommend you invest some time in learning the primal movements using your free body. It will give you the confidence to try new exercise programs, whether it’s a DVD or a bootcamp, or simply getting equipment for home. These fundamental free body exercises are that you should perfect are the:

- squat
- lunge
- pushup
- back row

If you need to, ask someone or get a professional trainer, it will be well worth the time, money and effort. This is knowledge and education for yourself and for your health. Learning the fundamental movements opens you up to a greater range of exercises, adds new life to your exercise program, enhances everyday functions and overall provides total body strength and mobility.

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

Managing Moods Naturally - Part 1

2010-01-27T14:07:00.006-05:00

Recently I came across an article giving "reasons not to take antidepressants." I posted it to my Facebook page to share, and quite a discussion ensued (if you'd like to read the article, here is a link: Five Reasons Not to Take AntiDepressants). While I'm not strictly anti-antidepressant (and have personally used them in the past), I do think they are FAR too overprescribed... doled out as an easy fix, probably by the same doctors who will whip out their prescription pads for cholesterol or blood pressure lowering meds without ever really talking to their patients about lifestyle and dietary solutions. Antidepressants do have their appropriate "time & place" but too often they end up being used as if they are a "cure" in more cases than are appropriate. These medications CAN save lives when used appropriately... but they also take lives when not. Death by antidepressant does in fact happen (in some people they paradoxically can cause worsening of symptoms and even create suicidal thoughts where none previously existed). More often the experience is not either extreme - they may dull the pain and help you to cope and get through the demands of life, but they also dull your access to those emotions and make it more difficult to work through them and release them. If used for too long, they can delay full recovery. Obviously whether to take these medications is a very personal decision, and one each person has to weigh the pros and cons of.

Given the response to the article I posted, I can see that the topic is of great interest to many, and in my professional practice, 80% of my clients has mentioned mood (depression, "winter blues", chronic anxiety, stress) as one of their main health concerns. So, this article is going to be the first in a series that I will do over the coming month. I will talk about lifestyle choices, supplementation, and food that can help one to take control of their mental and emotional health without relying on synthetic drugs, or which may help you to wean off those drugs when you are ready. Some of these "alternative" solutions (I'm still astounded that food, natural health supplements, and lifestyle choices are considered "alternative" as opposed to "primary" care choices) are in fact equally, and in many cases MORE effective in supporting nervous system, hormonal, and mental health.

To set the stage for this series, I'm going to start with giving a very brief tutorial on the key brain chemicals that are involved in creating our moods.

Brain and Nervous System cells are referred to as neurons. While most cells of the body are more or less spherical or in some cases square(ish), neurons are shaped more like a tree, with "branches" on one end (dendrites), a long "trunk" (axon), and ending in "roots" (axon terminals). Some neurons are as small as a fraction of a millimeter, and some are as long as 3 feet.

Nerve cells don't actually touch each other. Instead, they communicate their messages across a small gap, called the synpase. In order to relay messages, nerve cells communicate by releasing chemicals from the axon terminals of one cell, which are then received by the dendrites of the neighbouring cells. These chemicals are called neuro (nerve) transmitters (messengers). Once the neurotransmitter has relayed its message (a thought, feeling, or emotion), it is either broken down or reabsorbed into the receiving neuron's storage for reuse.

There are at least 70 neurotransmitters that have been identified (so far) that regulate nerve function including memory, appetite, mental function, mood, movement, and sleep-wake cycles. Too much or too little production of neurotransmitters will affect your nervous system functions in one way or another. For the regulation of mood, there are three key neurotransmitters to be aware of:

Serotonin - You may have heard of this one. It is the primary neurotransmitter for general mood regulation. It is the chemical that is usually targeted by medications such as Prozac, Zoloft, Effexor, Paxil, etc, which are "Selective Serotonin Reuptake Inhibitors" (SSRIs). Think about that... these medications selectively inhibit the "reuptake" (re-absorption) of serotonin, which means serotonin is hanging around longer in the synapses between neurons giving more chance for the messages to be conveyed across cells. Serotonin boosts mood, curbs food cravings (especially sugars and carbs), and helps manage your sleep-wake cycles effectively. Low levels result in insomnia, depression, and food cravings, among other affects.

Dopamine & Norepinephrine (noradrenaline) - These two neurotransmitters also effect mood, as well as your energy levels, and are known as your "motivation" neurotransmitters. They are the chemicals that not only help keep your mood elevated, but help give you the drive to take actions as a result of your thoughts and feelings.

Now here is a key piece of information, so listen up! Many neurotransmitters are composed of either amino acids (the building blocks of protein), or choline (a fat like substance also obtained from food). Vitamins and minerals support the activity of neurotransmitters, or protect them from damage. Some nutrients also support the normal development of the nervous system structures. And, some food additives (flavours, colours, preservatives, etc etc) can influence and interfere with the manufacture, release, or reception of neurotransmitters.

Are you starting to get a glimpse into how FOOD is a primary influence on the regulation of mood?

In upcoming articles, I'm going to go into more details about specific foods and specific nutrients and lifestyle factors that will support your nervous system health. I'd LOVE to hear from you if this article and the upcoming series is intriguing or of value to you. Please post your questions and comments, and I'll do my best to address them in future articles. If you don't feel comfortable posting publicly, as always you can email me directly at audrey@springrenual.ca

Reference
Food & Mood, 2nd edition by Elizabeth Sommer, MA, RD

Comfort Food Recipe: Chicken Casserole

2010-01-27T13:38:00.004-05:00

It's the time of year we turn to comfort foods to warm us up and make us feel cozy... But often comfort foods are high in unhealthy fat and refined carbs, leading to a little extra "insulation" on our bodies and cravings for more.

This recipe is a healthful comfort meal, adapted from a recipe by Rachael Ray. It's made with whole ingredients that give you a balance of whole grains, lean protein, and nutrient dense veggies... AND it's really tasty! Have a serving of this on its own or with a green leafy salad on the side (spinach would be good) and you've got a really satisfying meal. It's high in fibre (to keep your arteries and intestines clean and clear), B-vitamins (good for energy and metabolism), and healthy "medium chain" fats from coconut that support the thyroid and are readily converted to energy (rather than adding to body fat). You can enjoy a healthy portion of this, without fear of packing on the pounds!

Chicken, Mushroom, Broccoli, & Brown Rice Bake with Leeks
makes 3 large or 4 small servings

Ingredients

Rice:
1 cup + 3 Tbsp chicken stock
3/4 cup brown rice

Chicken Mixture:
1/2 Tbsp butter
2 leeks
6 oz cremini mushrooms, sliced thickly
1 cup broccoli florets
1/2 tsp sea salt
2 large (organic) chicken breasts (1 lb) - cut into thin(ish) slices/chunks
1/2 cup chicken stock
1 tsp arrowroot flour
1/2 cup coconut milk
black pepper to taste

Optional topping:
1/4 cup freshly grated parmesan cheese

Directions

Preheat oven to 350F and have a 1.5-2L casserole dish ready.
Bring 1 cup + 3 Tbsp of chicken stock to a boil. Spread rice in bottom of casserole dish and pour boiling stock on top. Cover tightly with 2 layers of aluminum foil, put dish on a baking sheet, and place in oven for 30 minutes.
Cut leeks in half, then slice them 1/4 inch thick (discard greens). Place in a large bowl with water, swirl a few times, then let sit a few minutes for any dirt to fall to the bottom. Then using your hands transfer leeks to a strainer to drain.
Melt butter in a large skillet over medium heat. Add leeks and saute until soft, about 5 minutes. Add mushrooms and salt, an saute another 5 minutes until mushrooms are soft but not overcooked. Stir in chicken and chicken broth, bring to a low simmer and cook for several minutes.
Put arrowroot flour in a small bowl, and add1 tbsp of coconut milk. Mix to make a slurry.
Add remaining coconut milk to chicken mixture and cook a few minutes while stirring. Add slurry and cook another 3-5 minutes until it thickens. Remove from heat.
Once rice has baked for 30 minutes, remove from oven and carefully remove tin foil. Spoon chicken mix evenly over the top. Cover tightly again with tin foil (use towels to avoid burns), and return to oven for another 25 to 30 minutes, until liquid has been absorbed and it's bubbly around the edges.
Remove foil, and if desired, add parmesan cheese and return to oven until cheese melts and has browned in places.
Once removed from oven, allow to sit about 5-10 minutes before serving.

Enjoy!

Looking for a snack? Here's a QUICK and YUMMY one

2010-01-18T13:28:00.003-05:00

Ok so I know a lot of people like yogurt for a good and quick snack on the go... and generally yogurt is thought of as healthful, providing calcium, probiotics, and some protein. And it CAN be a healthy choice, however, did you know that the average container of fruit flavoured yogurt has about 14 tsp of sugar per serving! Consider that ideally we would consume no more than 5 tsp of sugar per day, and you can get a feel for how high that really is. Flavoured yogurts that do not contain sugar are sweetened either with aspartame or sucralose (Splenda), which in my professional opinion is even worse than sugar (read more about the dangers of artificial sweeteners here). Use of artificial sweeteners is proving to contribute to weight gain in the long run, not to mention the effect it has on nerve cells and the liver that has to detoxify it.

For a truly satisfying snack that really is healthful, use PLAIN yogurt (and no, don't even worry about getting low-fat) and flavour it yourself. Goat yogurt is preferable to cow's yogurt as it is easier to digest for most people (even if you're not aware of cow's dairy causing you problems, it may be causing systemic inflammation as it is very hard for our body's to digest). And in any case, get ORGANIC sources to avoid the antibiotics and feed additives that are fed to the livestock.

So what will you do with the plain yogurt? Here's a few nutritilicious suggestions:

add fresh blueberries, raspberries, chopped strawberries, diced peaches, or any other fruit of choice - this will add natural sweetness, loads of antioxidants, vit c, and fibre
add a tsp or two of freshly ground flax seeds - essential fatty acids (omega-3) and additional fibre, making it a little more filling to keep you satisified longer
try some cacao nibs or fresh ground cacao beans (just take a few beans and throw them in a coffee grinder, like you do to grind your flax seeds, to make a powder) - this is great if you're craving for some chocolate or caffeine... it won't taste sweet like chocolate, but provides the magnesium that chocolate gives, and can really satisfy that urge
add a few walnut pieces - more essential fats, and vit E and a little bit of protein too
my newest favourite addition - dried GOJI berries - very high in antioxidants, and a fairly high protein content for a fruit - they are like little red raisins

One of my favourite combos is yogurt, cacao powder, and goji berries. Another one is blueberries, ground flax, and walnuts.

Does this sound like too much work? It really isn't... once you have the things on hand, it takes all of 2 minutes to throw this together, and you can do it in the morning and take it to work with you for a good mid-afternoon snack to keep your energy high and avoid those coffee and cookie cravings. One caveat: Don't add the ground flax to the yogurt in advance - it will start to congeal and become kind of "gluey" by the time you eat it. Just put the flax in a small container and throw it in when you're ready to eat it.

My Top 5 Recommended Health Supplements

2010-01-18T11:44:00.006-05:00

People often ask me what is the one supplement that I recommend. My answer is always that it really depends on the person... there are so many factors from genetic predispositions, to diet, environmental factors, lifestyle and stress. And I also always want to emphasize that supplements are just that - supplements, not "insteadofs" - they add to a healthy diet and lifestyle to help fill gaps that may result from occasional imbalances in diet or lifestyle factors, or due to physiological needs for higher requirements than might be possible through the diet such as people with specific health concerns like arthritis, cancer, or the development of diabetes or heart disease... competitive athletes may have higher requirements for certain nutrients, and that may vary depending on their sport.... people who are on restricted diets for weight release, or due to food allergies... the elderly who often have difficulty with digestion may do well to supplement... pregnant or breast feeding women have needs for certain nutrients in higher amounts... You get the picture.

So with all that said, for the average person who has average health and perhaps a slightly above average diet (they're eating fruits & veggies but perhaps not fully meeting the 5-10 servings per day that is recommended every day; they may eat some convenience and processed foods, but it's not the majority of their diet), here are my top 5 recommended supplements:

#5 - A daily good quality full spectrum multivitamin/mineral - Look for brands that offer special formulations for women and for men, and for those over 40/under 40. Naka makes a nice liquid multi for men and for women. You'll usually need to take 1-3 a day; if you need to take multiple quantities, take one with breakfast and one with lunch (or if 3, take one with each meal). A multi will ensure you meet the minimum daily requirements of the full spectrum of vitamins and minerals (or close to), and can give you the boost you might need to help you reach optimal health.

#4 - B complex - granted not EVERYONE needs additional Vit B, but most people can benefit from it (even when taking a multi, as a multi will only provide minimum quantities). B vitamins are water soluble, and if not used entirely are quickly excreted (when your pee looks like it glows in the dark, that is largely your excess B vitamins). When you are undergoing stress (physical or emotional), B vitamins become depleted. B vitamins help the body cope with the effects of stress, as well as aiding in the digestion and metabolism of carbs, fat, and proteins, and in producing energy. Take them with breakfast and/or lunch, but not much later than that as many people will find B vitamins stimulate their energy enough that it can disturb your sleep. I highly recommend the AOR brand "Advanced B Complex" as it offers the various B vitamins in the proportions used by the body (as opposed to a straight 50/75/100mg complex).

#3 - Cal:Mag - Even if you're taking a multi, Calcium and Magnesium are not provided in anywhere near the amounts that are needed as they simply are too heavy/dense to put into a supplement with all the rest of the vitamins/minerals. You'd never be able to swallow it. As most people are aware, calcium and magnesium are important for the health of bones and teeth. They are also critical for nerve conduction and muscle contraction (which includes the activity of the heart) and relaxation. Look for a Cal:Mag that is in a 2:1 or 1:1 ratio. Often you will find these minerals in combination with other bone supportive vitamins and minerals such as vit K, Vit D, boron, zinc, and phosphorous. These vitamins and minerals all work synergistically, supporting the absorption and function of each other.

#2 - Vit D3 - Vit D has quickly become one of the most "prescribed" vitamins by Doctors, as it is becoming recognized as important for all cells in all body systems and organs. The cold and flu season that characterizes the winter months in Canada and the northern States is suspected to be a result of deficiencies in Vit D as a result of the lack of sunshine. SAD - seasonal affective disorder, or "the winter blues" - also may be partly caused by Vit D deficiency. Vit D is important for the health of bones, nervous system, mood, and immunity. Doctors recommend 1000IU per day for most adults. Get the D3 form, which is the form that is produced by the skin when exposed to sunlight.

And my #1 most recommended supplement - Essential Fatty Acids in the form of fish oil - Essential Fatty Acids (omega-3 and omega-6) are critical for the structure and integrity of the cell membrane of every cell in the body. When we eat poor quality fats, or too much of the wrong kind of fat (especially trans-fats found in hydrogenated oils like margarine or foods that are deep fried), every cell and organ of the body will be compromised. The cell walls become less fluid and the "semi-permeability" that controls what gets into the cells (hopefully nutrients) and what gets out (hopefully cellular waste and toxins) becomes compromised. This has far reaching effects on all body systems and functions. EFA's (with fish oils being the best, most bio-available source, and with omega-3 being the most critical since omega-6 in the North American diet is so readily available) support the immune system, reproductive system and endocrine function (aka: your sex hormones), the health of skin and hair and nails, nervous system and brain function including memory, learning, and mood, and help to lubricate and cushion joints. They are potent anti-inflammatories throughout the body, and so help with cardiovascular system health, as well as helping to manage blood sugar. Good fat is also required for healthy liver functioning, and for allowing the body to release excess stored fat. Virtually everyone can benefit from adding fish oil to their diet, especially since we cannot eat enough fish (due to mercury toxicity concerns). One to two tsp a day in a liquid is recommended (honestly, they don't taste fishy or oily in a good quality brand such as NutraSea). You can opt for capsule form, but you will have to take much more than 1 tsp and speaking from personal experience, I have noticed a huge difference in the softness of my skin since switching to the liquid oil.

General guidelines for selecting your supplements:

Vitamins and minerals should be taken with food to improve absorption and synergy.

Capsules and softgels are better than tablets, and liquids are better than capsules and softgels (although not as convenient if you're eating on the go a lot).

"Time Release" options aren't highly favoured as they aren't as readily digested and absorbed. Vit C is the most commonly found "time release" supplement. The idea of time released formulations is that for water soluble vitamins that are quickly excreted if they aren't used, they need to be replenished in your body regularly throughout the day. Time release breaks down slowly so it's constantly released throughout the day so you can just take it once in the day and let it do its thing. In theory it's a good idea, but in reality they don't all work so perfectly. It's better to just get into the habit of taking your vitamins with your meals so you have them spread throughout the day.

You can often find Fish Oils, Multi-Vitamins, and Cal:Mag all with Vit D included, so take a look at the labels and aim for about 1000IU of Vit D daily. A little more should not be harmful, but most people will not need to exceed that amount drastically.

Brands that I like include AOR, New Chapter, Sisu, NOW, Natural Factors, and NutraSea. Generally if you find it in a Health Food or Supplement store, it is a better quality than the typical drug store brands. With supplements, in most cases, you get what you pay for in terms of quality of processing, excipients used, and absorbability by the body.

Cool as a Cucumber

2010-01-14T14:50:00.003-05:00

This information was in The New York Times some time ago (and was forwarded to me by one of my clients - thanks Blanche!) as part of their "Spotlight on the Home" series that highlighted creative and fanciful ways to solve common problems. The cucumber is definitely an under-appreciated veggie!

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc (and they left out that it is very high in Vit A and Molybdenum as well... in fact the B vitamin content, while good, is not exceptional as it is for Vit C and Vit A).

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5. Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free... Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.

8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10. Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath...

12. Looking for a 'green' way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm you fingers or fingernails while you clean.

13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

My personal review of New Years Day... Welcome to 2010!

2010-01-01T11:49:00.014-05:00

Happy New Year!!!

I LOVE New Year's Day. Some people might find that odd when they learn that I've experienced profound loss on this day. Today marks the 15th anniversary of the day my brother Bobby passed on at the age of 19 as a result of a drunk driver (that's him in the picture, being his silly self, he always could make me laugh harder than anyone else I ever knew). Just before Christmas last year, my Grampa unexpectedly passed away. I had intended to make a visit to see him (he lived in Montreal) as it had been many years since I had, but I never got the chance. It was also one year ago today that I took my furbaby Kitter to the hospital with liver failure, and thought I was going to lose her then. She recovered, but as some of you know, I did have to say a final goodbye to her just 10 days ago (there she is in healthier days... isn't she pretty?). At almost 23 years of age, her old body just wasn't serving her anymore.

So, this time of year, for me, and for many of you I know, is marked by serious loss. And that can make what is supposed to be a joyous time of year, overwhelmed by difficult emotions. However, I choose not to dwell on these emotions. Sure, I remember my lost loved ones... but you know what? I remember them almost every day at some point. I think of my brother, and of my Grampa and my kitty - and of my Nana who I lost this year in April as well - all the time. But am I going to let all those times I think of them drag me down and make me sad? If I did, I'd be depressed all the time!

No, today is really just a day like any other that I remember my dearly departeds. Why should I reserve this day as a day to mourn over and over again? Rather than bring in a new year with old painful energy, instead it's a chance to focus on all the possibilities before me. To set my sights on more positive energies and goals. I can look at the year gone by and be thankful for what was good (I can count a few things), and say good riddance to those things that weren't so good (and unfortunately that list is pretty long for me for 2009). I actually envision kicking the year in the pants through the door and slamming it closed behind it! LOL Sayonara baby!

So do I make NY Resolutions? I sure do. I keep reading articles and hearing commentary by people (including "experts") that making resolutions is a waste of time, we put too much pressure on ourselves and start out all gung-ho and inevitably lose that drive after the first 2-3 weeks of pushing ourselves too far outside our comfort zones.

In my opinion, this is throwing the baby out with the bathwater. So we've tried and failed in the past, does that mean we shouldn't try again? Why not just learn from the past that when we're setting our goals for the year ahead, we need to develop a reasonable and gradual plan for change?

If you're inspired, as I am, to harness the energy of the fresh new year ahead to start something new and positive for yourself, then go for it! If your goal is a big one, break it down into smaller pieces... baby steps. Start with something that you KNOW you can do, and work on that until you've created a new habit. You'll know you've created a new habit when you no longer have to consciously decide to do it, it's just happening automatically. And often, you start experiencing the intrinsic rewards that come from making the change, which makes it self-perpetuating. You don't have to fight off old impulses quite so hard anymore (although don't let your guard down... at times of stress, or change, those old habits tend to rear their ugly heads, even YEARS later... believe me, I have learned this the hard way in 2009).

Once you've established one new habit to replace an old undesired one, pick the next thing you're ready to take on, and build on it. It's these gradual sustained changes that will get you from here to there so that at this time next year, you'll be looking back on 2010 with a sense of accomplishment, pride, and joy for having done it!

As for my resolutions, this year is the year of taking care of ME. I'm going to accomplish this in two ways. First, taking care of myself physically with good healthy food, regular exercise (including the introduction of CONSISTENT strength training), and getting adequate rest (that one's not usually too hard for me!). Of course I've been making THAT resolution for years, and have come a lonnnnnng way from the days when I ate my way into obesity and depression (you can look at my website on the Meet Audrey page if you want to see pictures of that). But this year, I'm taking a different approach. In the past, I've been primarily motivated by the desire to lose weight. Of course, as a nutritionist I care about my health, but my healthy eating plans have always revolved around my weight loss goals. This year, it's about TAKING CARE of myself. I'm going to feed my body what it needs and wants as an act of self care.

The second way I'm going to accomplish this is by working on building more positive and supportive habits of THOUGHT. After a very stressful 2009, I've let myself get kind of worn out, and succumbed to "woe is me" thinking. But that is doing nothing to help myself move upward. So every day, I am going to do something to create some new positive thinking pathways in my brain and start working on quieting those old "stinkin thinkin" habits that have been practiced since I was probably about 7 years old. Ways I'll do this include:

reading books and articles and watching movies and shows that reinforce positive thinking
talking with friends who have positive perspectives on things
becoming more aware of my limiting thoughts and challenging them - either in my head, or through journaling
meditation and visualization of positive outcomes
use of affirmations - repetition helps create new neuro-pathways in the brain helping to create more positive thoughts automatically
consciously focusing on what I'm grateful for each moment, day, week, or month... writing my gratitudes down in a journal sometimes too

If you're making New Years Resolutions this year, I'd love to hear about them. Post a comment and share your goals... you might just inspire someone else while you're at it!

Happy New Year everyone,
In health and happiness,
Audrey

Recipe: Chocolate Avocado Pudding

2009-12-29T18:52:00.004-05:00

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

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

recipe courtesy Marni Wasserman

Recipe: Roasted Mushroom & Garlic Soup

2009-12-29T18:23:00.003-05:00

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

Preheat oven to 400 F to roast garlic and mushrooms
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.
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.
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.
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

2009-12-29T11:10:00.005-05:00

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.

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!
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?
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
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

2009-12-27T12:46:00.003-05:00

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

2009-12-27T09:39:00.004-05:00

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?

2009-12-17T10:26:00.004-05:00

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

2009-12-08T11:02:00.022-05:00

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:

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.
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.
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!
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.
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!
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!
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.
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!
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.
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

2009-11-26T11:06:00.012-05:00

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:

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

Coconuttyliciousness!

2009-11-26T10:06:00.011-05:00

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....

youthful skin and hair; helps with skin problems like psoriasis, dermatitis, eczema
stress relief
maintaining cholesterol levels
weight release
strengthen immune system; antibacterial, antifungal, antioxidant
supports digestion
supports metabolism and thyroid
relief from kidney problems
reduces high blood pressure and supports heart health
helps manage blood sugar, good for diabetics
dental care
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

2009-11-22T22:43:00.007-05:00

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

2009-11-20T17:53:00.004-05:00

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

2009-11-13T12:39:00.010-05:00

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:

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.
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.
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.
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.
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.
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.
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

2009-11-06T12:00:00.009-05:00

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

2009-11-02T08:48:00.003-05:00

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

2009-10-29T20:27:00.005-04:00

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:

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

recipe courtesy Alive magazine, Nov 2009

Recipe: Simple Sesame Grilled Chicken

2009-10-29T20:18:00.003-04:00

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

Mix all ingredients together except chicken, sesame seeds, and chives
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
Drain and grill chicken just until tender but still moist and no longer pink in centre
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!

2009-10-29T20:04:00.004-04:00

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

2009-10-26T13:30:00.004-04:00

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

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

recipe courtesy Alive magazine, Nov 2009

Recipe: Banana Oatmeal Chocolate Chip Cookies!

2009-10-26T13:22:00.003-04:00

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

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

Makes about 2 dozen cookies.

Satisfying your Sweet Tooth

2009-10-26T13:10:00.004-04:00

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?

2009-10-26T11:51:00.008-04:00

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

2009-10-21T22:27:00.003-04:00

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.

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.
Try a sunlamp specifically designed to improve SAD. Use it just 15 minutes in the morning to reset your circadian rhythms.
Hit the hay! Be like the bears and give in to the dark nights. Don't push yourself to stay up late.
Eat warming foods like whole grains, free-range organic meats, root veggies, and soups.
Add warming spices like cayenne, garlic, and ginger to your foods.
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.
Avoid foods that stress your body in the cold like ice-cream, too many raw foods, cold smoothies and too much sugar.
Drink warm herbal teas to get your water quota. Try immune-stimulating Echinacea Special Formula from Yogi tea.
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.
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….

2009-10-19T20:15:00.004-04:00

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

2009-10-15T19:49:00.012-04:00

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

Feeling Good!

2009-10-06T16:22:00.008-04:00

Well it's been a while since I've posted something new here... I've had a busy couple of weeks attending a workshop called "Get Out of Your Own Way" facilitated by the wonderful Jennifer Hough. Jennifer is a highly intuitive teacher, who really helps you get to the core of the obstacles you are creating that block you from reaching your goals whether they be health, financial, relationship, or any other goal. It's a very experiential course in an intimate and supportive group setting. And since health and vitality are about more than just what you eat or how much you exercise, today's article is all about the power of the mind in creating our experiences.

Most of us have become aware of the Law of Attraction (LoA), often referred to in pop culture circles as "The Secret." In a nutshell, LoA is a universal law that states that we draw to ourselves what we focus on. If we accept the premise that we, and everything in this world, are really just balls of energy in solid form - that everything has its own vibrational energy - and you understand that like attracts like, then you understand the premise of the LoA. We create our own reality by what we put our attention on, and the vibrational energy of that attention and the feeling that goes with it draws more of the same to us. So for example, if we focus on how much we hate our jobs, we won't notice the things that may be satisfying to us. We may notice that we want something different, but instead of focusing on the joyful possibility of it manifesting in our lives, we focus on the fact that we don't have it, and simply draw to ourselves the continuation of not having it.

If you've felt stuck in a situation for a long time, perhaps after several attempts to change it, but still finding yourself stuck, that is an indication that your focus has been on lack. If you're wondering what you are a "vibrational match" for, just look at what you have... that is what you've drawn into your life so far. The key to creating something different is to focus on what makes you feel good... create "good feelings" in yourself, and carry those with you throughout your day. This brings your energy to a new vibration and will draw to you things and situations that match the new vibration.

I know this sounds very Pollyanna. But consider that every feeling you have is the result of a thought. If you have a thought of "I'm not good enough" doesn't that change the way you interact with the world? From the actions you're willing to take to the opportunities you may choose to ignore, even the way you carry yourself and hold your head or make eye contact with others (or not) will all be affected by your thought that you're not good enough. You will continue to see evidence that you're not good enough. But these types of thoughts are so faulty. They tend to arise from experiences (often misunderstood) when we were so little and young and didn't have the capacity to question or be aware of other possibilities. And then, they persist, because they become a very well practiced habit. If you think all day long for 20 years "I'm not good enough" that tape will play on automatic every opportunity it has. So in the beginning we have to start addressing those automatic thoughts, and challenging them, and reminding ourselves that there are other possibilities that are just as valid, and that really feel so much better. And if they feel better, then THAT is the place we want to put our focus. The more we choose to place our attention on what feels good, the more things that make us feel good will come to us.

As Thanksgiving approaches here in Canada, now is a perfect time to start practicing generating positive good feelings through the practice of appreciation. Take a few moments to consider what (and who) you are so grateful for, and bask in the beauty and joy you are so lucky to have!

This is really just scratching the surface and is a very simplified explanation of the LoA. There is a lot of material out there that you can read (check out Jerry & Esther Hicks, for example) to get deeper into this. Or consider taking the Get Out of Your Own Way course to experience it at a deeper level. If anything about this resonates for you, or if you feel like you've been in your own way and whatever you've been doing so far hasn't been working, maybe it's time to try playing with this a little... What's the worst that can happen? You might just feel a little better for a while? Sounds like a good bet to me.

The Reality Behind Food Marketing

2009-09-22T10:51:00.008-04:00

Score! Consumers rallied together to force Dannon, creator of Activia and DanActive yogurts with their trademarked live cultures (bacteria) "B.L. Regularis" and L.Casei Defensis," to change their labelling and marketing to more accurately represent the validity of their claim of health benefits of these bacteria (not to mention to agree to a settlement to consumers). See details of the story here.

What does this mean? It means that Dannon created strains of health-beneficial bacteria from naturally occurring strains, and trademarked them. They then used marketing to imply that these bacteria provide exceptional health benefits that can't be found anywhere else. In reality, these bacteria are no more powerful than any other pro-biotic. And in fact, what would make a yogurt the most health supportive and beneficial to our intestinal bacteria would be to TAKE OUT THE SUGAR that flavoured yogurts are filled with. Sugar is the food that yeasts thrive on, and when the balance of yeast and bacteria in the gut are out of balance, eating sugar just feeds that imbalance.

I wanted to bring this up today because it's a great example how we as consumers have to really question what marketers are trying to feed us. Foods fortified with this, that and the other thing often make claims, either explicitly or implicitly, that they are wonderful for our health and vitality. Really, if we just ate more whole (unrefined, unprocessed) foods as close to their natural state as possible, we'd go a long way toward experiencing that healthy vitality, energy, and natural weight release we seek. Don't buy the hype!

The New "Binge"

2009-09-21T09:08:00.019-04:00

So, readers of my blog who have moseyed over to my website and checked out the "Meet Audrey" page (oh, ok, I'll make it easy for you to check it out: Meet Audrey ), will know that I coin myself as an "obesity survivor" and "reformed binge eater." I once weighed 227.5 pounds (well, that was the highest weight I ever saw on the scale) and was a size 20/22. OK here's a picture:

It wasn't the result of any medication I was taking (although I'm sure the antidepressants didn't help my cause), it wasn't a genetic disorder (although there is a little bit of overweight on my mom's side of the family), and it wasn't even an issue of monthly PMS cravings (although the many rounds of antibiotics I had to take for various dental issues over a couple of years may have tipped the balance of yeast vs bacteria in the favour of yeast, which can definitely turn you into a cookie monster).

No, it was none of those things. Simply put, I ate... and ate, and ate and ate. I started my days with coffee and donuts or on a good day, a muffin or bagel with butter. I often skipped lunch, or if I had lunch, it was something greasy from the cafeteria at work. Mmmm chicken fingers and fries, that was always my favourite. With plum sauce, mayo and ketchup for dipping. Oh, and of course with a Diet Coke to wash it all down (it was "Just for the taste of it!"). Being in a stressful high paced demanding corporate job, I did often skip lunch (not to mention would even put off going to the bathroom until my bladder was about to burst, there was just no time to waste!!! You KNOW something is out of balance if you can't even take time to pee.). So by mid afternoon, I'd be ready to eat my right hand. Since I needed it to type with, I would instead opt for a coffee, and a chocolate bar (or two). Finally, when it was time to go home, I'd have formulated which version of fast food I felt like for dinner (pizza? chinese? wings? McDonald's?), and what to get for snacks later (Zesty Cheese Doritos and Haagen-Dazs were big in my rotation). Oh and again, don't forget the Diet Coke. I remember when they had Vanilla Diet Coke on the market. That stuff was GOOD, it was like a vanilla float. I could easily drink 3 of those in a night to wash down all the junk food. So I would put on my favourite reality tv shows, tune out the world and my worries, and have a little party for one. This was probably easily at least a twice weekly (maybe 3 times?) ritual.

I may have been self-medicating to deal with some buried (and not so buried) emotional traumas. But at some point, whatever started me on that downward spiral was no longer the driving reason that I continued. At some point, the food addiction took over and I got stuck. I tried to think my way out of it, to find the reason I couldn't seem to get a handle on my food intake. I sought counselling. I worked on my "stuff." And somehow I got more and more depressed and more and more stuck.

Obviously I found my way out. I share a little about that process on my "Meet Audrey" page on my website. It's been a long, slow journey, with many lonnnnnng plateaus. And really, I'm still working on it... all in good time. If I've learned anything, it's to honour the needs of my body, and my Self, and to trust in myself enough that I can have patience to let it take the time it needs to take. I've never had one of those giant "change your life in an instant" Aha! moments. It's been a series of little "Ohhhhhhhh's" and "Hmmmm, interesting's" that have all added up, so that when I look back now, I can recognize that I've in fact made real changes, and that I myself am a different person. I'm not stuck anymore. I'm amazed how much changing your diet and lifestyle can act as a catalyst to open you up in mind and spirit as well.

BUT enough about all that. My point today was to tell you about the New Binge. In this "post-obesity" life of mine, among other revelations, I've recognized that old habits die hard. I trained my brain to make those tv-and-binge-night connections strong and resistant to any wonderfulness that Kale Chips might be able to deliver. So occasionally, the urge to binge does still come over me. Usually it's when things have gotten very stressful and I'm anxiety-ridden. Often times, it's simply when I've got a great line-up of Must See TV to catch up on on my PVR. Earlier this year, in fact, going through a particularly stressful time in my life, the Zesty Cheese Doritos and Haagen-Dazs got me again and I even gained about 12 pounds over the winter and spring. Finally I'd had enough and I gave myself a good talking to. "Hood," I said (that's what I call myself when I'm talking in my head), "You're back in the stuck place. You started this because of stress and anxiety, and now the addictive components of these foods have got you hooked again. It's time to start walking the talk, and use your own strategies on yourself and get out of this mucky place." It wasn't easy, but I did it. I used my own strategies (which I cover in my "Inspire Yourself!" workshop this Thursday, Sept 24!) and I re-released those 12 pounds, and broke the allure of the junk food. This is not something I'll ever be "cured" of. It's something I have learned over the years to manage, to the tune of keeping me in that small group of 5% of people who successfully keep off 30+ pounds for 5+ years. I'm pretty proud of that.

SO, last night, after a trip to my favourite store (Whole Foods in Oakville), where I had stocked up on lots of nutritilicious fruits, veggies, whole grains, and some no-antibiotic/no-hormone chicken and fish, I settled in to watch the Emmy's (it seems I'm really on the minority side of people who don't get why 30 Rock is so amazing, aside from the most amazing Tina Fey and Alec Baldwin). And, I wanted something snacky. And something sweet. Uh oh. I should mention at this point that while I don't buy or keep in my house those trigger foods like the Doritos and the Haagen-Dazs, in my condo building there happens to be a vending machine downstairs. And it has Doritos, and Peanut Butter Cups, and a smorgasbord of my old junk food party foods. So what did I do?

Well, first I sat myself down and I said "Hood, what's up? You just came back from Whole Foods where you found all these amazing delicious WHOLE natural foods and have a fridge and pantry stock full of fabulous options. Why are you thinking about Doritos?" Well, I didn't know why, other than that my "Watching TV at night and wanting to unwind" old habits were associated with junk food, and so driving me to want that, even though I no longer prefer those foods. So I said "OK Hood, you can have it if you want it. But let's play this out. If you eat it, how are you going to feel after?" My answer to myself: "Like crap. Disappointed in myself. Bloated. Zombie-brained. I'll probably sleep terribly. I'll wake up full of regret." So my next question to myself was "OK, and what if you don't eat that crap, but find something you have in the house to have as a snack? Then how will you feel?" And my answer: "I'll feel the same as I do now (steady energy, mentally sharp and alert, no "grumblies" in the "lower belly"), but less hungry. I'll feel in control, I'll feel peace of mind for not eating junk food, I'll wake up feeling motivated to eat healthfully and will know my workout tomorrow will not be just to make up for today but will actually move me forward. I'll sleep better. And I'll feel good about nourishing my body."

So, the verdict? What did I end up doing? Case closed. I put away the loonies and twonies. And I wish I'd taken a picture but I didn't realize I'd end up blogging about this (or how long this blog post would be! If you're still with me, thanks for reading!). Here's what I had:

small bowl of Organic Blue Corn tortilla chips with organic salsa
small (about the size of 2 dominos) piece of raw milk gruyere cheese
about 10 Raincoast Crisp whole grain crackers (fig & olive) with some organic red pepper jelly and the aforementioned cheese
small single serving (about 1/3 cup) of creme brulee (my favourite dessert in the world, which I had purchased at the prepared baked goods counter at Whole Foods)
sparkling mineral water with fresh squeezed lime

Does that qualify as a binge? Certainly not compared to my past habits. So let's see. I didn't eat until I was sick, or even until all the food was gone (I have leftovers of everything except the cheese, which I had purposely bought in a small amount). My hunger was satisfied, and my belly felt comfortable. I didn't even feel compelled to eat more, so my appetite (different from hunger, appetite is really the desire to eat) was satisfied too. I went to bed comfortably (although I admit I did notice my heart beating a little bit harder, something I used to feel to an extreme after binging on foods laced with MSG... And I was a little gaseous... Both reactions probably due to the cheese and cream in the brulee, since normally I'm dairy free, and had in fact just come off 5 days of vegan eating). This morning, I woke up well rested and without cravings, and without remorse. I noticed my fingers felt a wee bit "puffy" (and in fact noticed my feet felt a bit puffy last night), so probably the sodium in the cheese and chips were making me retain a little water. Otherwise, I felt and feel good and am not craving for anything.

So no, I don't think that was a binge at all (I might add too that my dinner was just one very small piece of chicken and about 1/8 of a cup of couscous so that food was not really on top of a big meal, but perhaps to supplement a small one). And, what I'm most pleased about is that my choices did not lead me to want more, and more and more. I had good quality WHOLE foods, with healthful nourishing ingredients, including a good dose of healthy fats and whole grain carbs (and some protein in the cheese). My body was FED, so I'm not left looking for something else to fill a gap in nutrients. And my spirit was FED so I'm not left looking for something else to fill up the lack that deprivation based diets would have created.

So, thanks for reading this "confession" of a former binger. I hope in the reading you might have taken away a little something... about how food really does change your brain, and about the very key role your MIND plays in changing your lifestyle (and maybe your life as a result)... And maybe a little inspiration and reminder that if someone who was as stuck and lost and mired as me can make this happen, no matter how stuck or lost or mired you're feeling, you too CAN make this happen. (((((HUGS & PATS ON THE BACK & CHEERS TO YOU ALL)))))

Cheat Days, friend or foe?

2009-09-18T10:44:00.007-04:00

I'm quoting my new favouritest Nutritionist, Meghan Telpner here: I think diets with ‘cheat days’ are just lame. The chocolate chip won’t leave your shoulder until you stop dusting it off and putting it back there come Friday and then bemoan its effects the remainder of the week.

So well put. So many diets propose the idea of a cheat day as relief from the pain and drudgery of the deprivation and restriction that the diet imposes... they suggest by having a cheat day, you get to indulge in those treats that you have to avoid the rest of the week... a little reward for your efforts, and a way of staying sane. I have a problem with the cheat day concept on several counts.

First, "cheating" means you've broken the rules and can run wild and fancy free... whether for a day, or a meal, you're inclined to just go crazy and cram in as much of the yummy stuff as you can before you have to go back to your boring, restrictive diet. So we can easily overdo it, and end up wiping out the progress you made the rest of the week. Heartbreaking, and what a waste of energy and effort.

The cheat day also implies that the rest of the week, your "diet" food isn't so tasty, but rather something you HAVE TO eat to lose weight. People, that is the exact problem with diets. You can't stick to a dietary program that isn't feeding you wholly - body and spirit. If you're eating stuff because you HAVE TO and not eating other stuff because you're NOT ALLOWED, well, I will tell you from painful first hand experience, it's not going to be something you can maintain for life, or even for long... unless you're willing to live a pretty bland life full of deprivation? Eating healthfully can be very rich, very flavourful, and sooooo nourishing to both body and soul... and when it is, every meal can be another opportunity for a treat so that we don't feel this overwhelming need to eat as much as we possibly can before time runs out. There's another meal coming just a few hours away! Woohoo!

The other problem with cheat days, as Meghan so aptly put, is that we actually make it harder on ourselves to really enjoy healthy foods. The foods we "cheat" with tend to be high-sugar, high-fat, and high-salt selections... junk food, fast food, and highly chemicalized in a way that makes the flavours very intense. They "hit" your brain and biochemistry in a way that lead you to never be able to get enough. Each time you indulge in foods high in sugar, fat, and salt, you are reinforcing a bio and neurochemical response that triggers you to want more. So let's say you get through 6 days of healthy clean eating ... most of which tasted like cardboard because it's low-fat, low-carb, and because compared to our Day 7 (aka: cheat day) food, it's really bland (our taste buds have been trained to expect intense sugar and fat and salt and we can't even really distinguish the layers of flavours in more natural foods anymore). So on Day 7 we have our cheat day, and we just reinforce to our brains, bodies, and taste buds to respond to those types of foods, making the rest of the week a painful experience. The next 2-3 days after our cheat day, we have to go through a whole new period of withdrawal where high sugar, fat, and salty foods are calling our names. That's HARD to resist. So in the long run, it's pretty rare that the cheat day doesn't turn into cheat dayS (plural) and eventually we return to our old ways. We regain any weight we lost, and feel hopeless and a failure and that it's impossible to stick to any diet long enough to get real lasting results.

What's more, studies have shown that the brain's response to these foods (which in fact is the same response it has to cocaine, heroine, and morphine!) is MORE INTENSE when reexposed to it after a period of abstinence! So by not having these foods for most of the week, and then eating them again, we make the reaction of the brain stronger, making it that much harder for us to resist them when something triggers us to want them (seeing the food, smelling it, being in places, or with people, or doing activities, or feeling emotions that have previously been associated with those foods).

I'm not a fan of cheat days. What I do like, as we're moving toward a more whole foods, natural, healthful diet, is using a good amount of healthy fats in most meals which helps keep me satisifed and is excellent for my brain, my heart, and every cell in my body, and which helps me not continuously crave for more. I like also having a "treat" (not a "cheat") every few days... something made with whole food ingredients, but maybe a little sweet or indulgent in some respect - in portion controlled amounts. This keeps balance for body and soul, and helps me let go of that "diet mentality" that just adds stress and makes my body hold onto fat even more.

So that's my two cents. Anyone think otherwise? Has the "cheat day" worked for anyone out there? I'd love to hear other opinions on the matter.

And I'd be remiss if I didn't point out that if you are interested to learn more about the body and brain's response to sugar, fat, and salt, and about the impacts of stress on our body's metabolic activity, AND get practical PROVEN strategies for how to override those responses so that you can make lasting changes, you'll LOVE the workshop I have coming up on Thurs Sept 24 at the Toronto Healing Arts Centre at 7pm. Take a look at http://springrenual.ca/services.aspx for more details or contact me directly!

The Wonders of the Versatile Avocado!

2009-09-14T15:32:00.011-04:00

Oh boy is there anything better than an avocado? Yes, I know it's high in fat, that's what makes it so GOOD... and so GOOD FOR YOU! One whole cup of avocado has about 235 calories, and somewhere in the neighbourhood of 80% of that is fat (180 calories). Two-thirds of that fat is monounsaturated (oleic acid), which has been shown to reduce LDL (the bad cholesterol) and increase HDL (the good cholesterol). Oleic acid has also been shown to help reduce the risk of breast cancer. Healthy fats are important for transporting and absorbing other nutrients, and the avocado provides a perfect little package of these fats in combination with carotenoids and tocopherols (other nutrients that are health promoting, including reducing the risk of prostate cancer) that work together to promote good health in a way that can't be replicated by each nutrient on its own. By adding avocado to meals with other vegetables, you can increase the absorption of nutrients from those vegetables too!

So don't fear the fat - just consume avocado (and other high healthy fat foods like olives, olive oil, butter, coconut milk and oil, nuts, nut butters, and seeds) moderately, and in combination with other lower fat selections, and it will all balance out in the end. In addition to the heart friendly benefits mentioned above, healthy fats will also give your complexion that youthful glow, lubricate your joints, AND, certainly not to be discounted, make your food sooooo much more tasty so that you'll be SATISFIED with eating less of it.

Back to avocados ... They are also exceptionally high in potassium (higher than the much touted banana), which helps regulate blood pressure and guard against circulatory system diseases. They're also an excellent source of folate, a nutrient many people are often deficient in and which is also excellent for cardiovascular health.

How to enjoy an avocado:

Have you ever wondered how to cut an avocado or how to remove the pit? Here's a little tutorial for you (ok I tried to do this by video but my camera is having technical difficulties, so a picture tutorial it is!):

Step 1 - Pick your tools: Your avocado - If you want to eat it right away, a ripe avocado will be slightly soft (but not mushy, that's overripe), and have no dark spots or cracks. If it has a slight "neck" (like a pear) rather than round top, it was probably tree ripened so it will have more flavour. If it doesn't give when you squeeze it, it's not ripe enough, and won't come out of the rind easily, and won't have any flavour. ** Your knife - something with a bit of weight to it, this is important for removing the pit. Your "scooper" - a butter knife or a spoon.
** If you want to buy one to eat later, you can buy it harder, and ripen at home on the counter or in a paper bag over 2-4 days. Once ripe you can then store in the fridge for up to a week.

Step 2 - Cut in a circle around the outside the avocado to create 2 halves:

Step 3 - Now take your knife, and give the pit a "whack" and a slight twist, and out will pop the pit!
Step 4 - Remove the fruit from the rind by using a butter knife inserted between the rind and the flesh and dragging your knife around the edge. It should glide fairly easily around the rim, and free the flesh in one solid piece. Alternatively you can use a spoon to scoop it out.

Step 5 - Now you can slice or cube the avocado as desired!

Step 6 - Eat! Some different ways you can eat avocado:

sprinkle with a bit of sea salt and just eat it!
slice or cube and add to salads
blend it with some vinegar or lemon juice, olive or flax oil, and herbs of choice to make a creamy vegetable/salad dressing
cube it and "sprinkle" over black bean soup
mash it and use it to top a baked potato
if it's soft enough, mash it and use it as a sandwich spread
mash or blend and mix in spices/herbs and use it for a vegetable dip
use it as a base for a creamy pudding
or of course, you can always make GUACAMOLE (see my recipe below) that you can eat with veggies, on the side of chicken or fish, or with whole grain tortilla chips or crackers!

Audrey's Famous Guacamole!
This guacamole recipe is a hit at every party I make it for. Play with the amounts of ingredients to make it the way you like it - spicier or milder, chunkier or smoother...

1 avocado, mashed, but slightly chunky
squeeze of a slice or two of lime
a couple tbsp of red onion, finely chopped/minced
1-2 cloves garlic, minced
half a plum tomato, diced
small handful of fresh cilantro, chopped
sea salt to taste
cayenne pepper to taste

Mix all ingredients and enjoy! Soooooooooo yummy!

Can Exercise Make You Fat?

2009-09-06T17:49:00.016-04:00

This surprising claim was made in a recent issue of Time Magazine (Aug 17, 2009) in an article entitled "The Myth About Exercise." In the article, the author explains, with the illustration of a few research studies, that it appears that those who spend hours a week huffing and puffing and sweating away their time and energy at the gym are no more or less likely to release excess weight than those who don't participate in any structured exercise routine. Is this just an attention grabbing headline article to stimulate magazine sales? It does seem to fly in the face of everything we've ever been told about how to release excess body fat: eat less, move more. What about all those extra calories we're burning in the gym (or on the road or in the pool or on the court)? Don't tell me that was all for nothing!??!

The conclusions the researchers are drawing to explain their findings (again, based only on a couple of formal studies; beyond that anecdotal evidence is used) are:

Exercise stimulates hunger, so we eat more to compensate for the extra calories we burned; in fact intense exercise could make weight release harder, as it could make us lose control of our appetites, leading us to hit McDonald's for some french fries or Starbucks for a 400 calorie muffin after our workouts.
By performing "purposeful" exercise (ie: exercise you do on purpose for the sake of getting exercise, gaining fitness or for weight release), we may also compensate for that extra calorie burn by reducing our "casual" exercise (ie: regular movement that may be done throughout the day such as walking, taking stairs, carrying groceries, cleaning the house, doing yardwork, or playing recreational sports).
The author states that "After we exercise, we often crave sugary calories like those in muffins or "sports" drinks like Gatorade."
Our perception of the amount of food we can "afford" to eat becomes inflated; we may feel that because we exercise so much, we can eat carte blanche and not have to worry about it.

Now, I'm not going to flat-out refute these points, but I am going to argue against them. Yes, when we exercise, our energy requirements to maintain our weight increases. In other words, we can eat more and maintain our current weight. If we want to release excess weight, we do still require a caloric deficit, and exercise can help us to create that.... IF we do not overcompensate by eating as much or more than we burn. Of course if you go and eat french fries and muffins, and Chocolate Frappuccinos you're not going to reduce your body fat. Putting some numbers behind it to help illustrate the point, the article gives the example of a blueberry muffin, at 360 calories. To burn that off, a 154 pound 30 year old female will need to jog for a half hour at 5mph, vacuum for an hour and a half, bike ride for 1.25 hours, or mow the lawn for an hour. Exercise may help prevent you from gaining extra weight in that case, but your weight release goals will be reached very slowly if at all. This article really highlights what we've been told in recent years: Weight release is about 20% exercise, and 80% food. Don't fool yourself that exercise gives you free reign.

While the author states that we often crave sugary foods after exercising, in fact the opposite is more likely. While you may have strong hunger after a hard workout (although many people, myself included, often have little appetite after a hard workout), exercise is not likely to stimulate a craving for sugars in particular. What stimulates a craving for sugar, in fact, is eating sugar. If you make wise selections focusing on complex carbohydrates (whole grains, fruits, veggies, and beans/legumes), adequate amounts of protein, healthy fats, and stay well hydrated, you will not crave for sugar. Exercise, in fact, will minimize your cravings for sugar. Sugar is often craved due to its effect on the reward centres of the brain, stimulating "feel good" neurotransmitters to be released. Exercise does the same thing, stimulating the release of endorphins to increase pleasure, relaxation, and feelings of contentment. Exercising can be an effective means for reducing sugar cravings.

In addition, as I'm sure many of you will attest, when you make the effort to workout, it often reinforces your commitment to healthy living. It improves your mood and you feel more inclined to take the time to take care of yourself with healthy food choices too. Speaking from personal experience, as well as experience of people I've known and seen in the gym myself, I'm going to default to my common sense here: Exercise supports my goals of managing my weight. I feel stronger, I'm fitter, my mood is better, I sleep better, my cravings are reduced, I think more clearly, and yes, I burn SOME extra calories.

The author does also mention that psychologist Dr Kelly Brownell, a longtime expert in the study of obesity who treated obese patients at a lab at Yale, found that while only 5% of participants could keep the weight off, those 5% were also more likely to regularly exercise than those who regained the weight. He states that if he were to run this lab today, he would probably orient the focus more toward food choices than emphasizing exercise, but fails to explain his rationale for that.

The case is made for exercise as beneficial for health purposes, stating that "people who regularly exercise are at significantly lower risk for all manner of diseases - those of the heart in particular." The risk of cancer, diabetes, and heart disease (the big three killers in North America) are all significantly reduced through exercise. As well, cognitive function is 30% more likely to be maintained, and chronic back pain is reduced by 36%. However, all out sweaty exertion in a gym is not necessarily required to gain those benefits. Simply adding more movement into your daily activity can "enhance various aspects of cognitive functioning." As well, releasing excess weight itself may be more important for improving cardiovascular health and for reducing the risk of developing diabetes than exercise itself is.

Articles such as this one with sensational headlines can do more harm than good. The article is written from a slant that leaves the weary weight-reduction-seeker feeling that they may be better off to stop spending time in the gym. While it does promote exercise for health benefits, it leaves you feeling that if your only reason for working out is weight release, you might as well give it up.

I wish they had taken a different approach, namely: Those who are exercising regularly and adding more movement to their waking hours are doing great things for the health of their bodies, as well as mood management. Keep it up! Those who aren't yet active, start building more movement into your day, and consider adding some "purposeful" activity when you can. But put it in perspective: keep your eyes on the prize and focus on healthy eating as your main method to reach your weight release goals.

As for me, you'll find me in Body Combat 2 times a week, Body Step 2 times a week, and weight lifting 2 times a week. I love how I feel and seeing the results of my hard work, whether I lose weight not! Anyone wanna join me?!!?

ADDENDUM SEPT 9: An article published today commenting on this very same Time article : Experts weigh in after "Time" questions value of exercise

Mmmmmm Water!

2009-08-30T13:22:00.004-04:00

You mean you don't say Mmmmm when you drink a cool, clear, refreshing glass of water? Mmmmm! I do! Especially on a hot day or after a hard workout. Most people tend to be sub-clinically but chronically dehydrated. Considering our bodies are about 70% water, when we are dehydrated, it is quite literally like a car running low on oil. The parts don't move as efficiently (fatigue, mental and physical sluggishness), there's increased friction (joints may get achey, headaches, dry skin, hair, eyes), and eventually it just won't go anymore (metabolism slows to a crawl leading to low energy, slowed digestion, constipation, a build up of toxins, and if it goes on long enough, weight gain).

But just as important to staying hydrated (quantity of water we consume through drinking and eating - and yes, 8 cups of water or non-caffeinated herbal tea is recommended on average, assuming you're also eating your fruits & veggies to make up your remaining bodily needs of about 12 cups per day), is QUALITY of water we take in.

Water that comes through our taps and into our kitchens and bathrooms has been treated in municipal treatment plants. There they filter out the majority of microorganisms (bacteria) that thrive in our contaminated water supply, as well as some heavy metals. However, in the process of disinfecting it, the water becomes polluted with chemicals such as chlorine (or in Toronto, chloramines). As well, many contaminants are not filtered out, including many heavy metals (some of which come through our own pipes), pesticides, and more often these days, pharmaceutical drugs and by-products that we as human beings excrete. It's kind of like breathing second-hand smoke: if I choose not to smoke - or to take birth control or anti-depressants - I do not want to effectively have that choice taken away from me simply by random exposure to it without my awareness.

These contaminants all have their effects, although it is very hard to prove that water is the "cause" since each glass/litre/gallon of water we take in has only minute amounts, it can take many years for the effects to be felt. And even then, every person will have their own unique tolerances and sensitivities dependent on their own genetics and other lifestyle factors that combine. However, given that our bodies are built to run on water, it is quite obvious that the quality is very important. While we can't control what is in the air we breathe (unless we choose to move to some remote wilderness haven), we can at least reduce the contaminants going into our bodies in the water and food we consume.

I've done some research on a variety of options and have come to the decision to endorse one product: Aquasana Canada. I like this company because it filters out everything you want it to filter out, while at the same time leaving in all the minerals that are so important to our health (unlike reverse osmosis systems). As well, they offer a very economical solution with a kitchen tap water filter running approximately $110, and a combination of kitchen filter and shower filter being approximately $170 (did you know you may in fact take in more contaminants through inhalation and absorption in the shower than you do in drinking water?). Since filters have to be replaced much less frequently, this system will cost you less per litre than a Brita or PUR water filter system. They are a Toronto-based affiliate of Aquasana, and their customer service is knowledgeable, professional, and prompt. Find out more about them here http://springrenual.ca/SpringRecommends.aspx

If you're interested in learning more about how all the different contaminants in our water supplies can affect our health, let me hear from you! I will be glad to answer any questions or even dedicate a blog post to the topic!

Paprika Chicken

2009-08-24T11:29:00.008-04:00

I've been posting a lot of vegetarian recipes lately, so I thought it's time to give some love to the carnivores out there. This is one of my favourite go-to chicken dishes. It uses chicken thighs (boneless, skinless). If you prefer chicken breast you can substitute but it's a little dry that way and I promise you, it is much juicier and yummier using the dark meat.

You might be under the impression that dark meat has too much saturated fat and that it's therefore not a healthy choice. It is true, the dark meat of poultry is fattier. However, a certain amount of saturated fat in the diet is required for the health of all body cells. As always, all things in moderation, so other food selections that day or week may be a little lighter to compensate for this heavier fat choice. And, along with that saturated fat you will find higher Omega-3 and Omega-6 (essential fats that your body cannot manufacture) in the dark meat. As well, dark meat provides more zinc, riboflavin, niacin, thiamin, vitamins B6 and B12, amino acids, and iron than white meat. Dark meat is not the villain it has been made out to be. If you enjoy the dark meat, enjoy it as a nice change from the breast meat now and again!

Ingredients
8-12 organic boneless skinless chicken thighs
1 onion
2 cloves garlic
1 can (284 mL) chicken broth
2 tbsp paprika
1 tsp sea salt
1/2 tsp pepper

Directions
Spray a large nonstick fry pan with cooking spray and brown the chicken at med-high. Brown all sides.

Chop the onion finely and add to the pan as you cut. Add garlic and saute for 1 min.

Add broth and spices to browned chicken and stir. Bring to a boil and cover. Reduce heat to med-low for a high simmer. Set timer for 45 min.

Baste occasionally (or turn chicken pieces over to get full coverage). The liquids will end up boiling into the chicken.

If there are still a lot of liquids left in the last 15 minutes turn up the heat a bit until the liquid is gone and the chicken is an orangey colour. It's going to look like it's never going to absorb, but it will do so quickly in the last 15 min. It does not make a sauce, just makes the chicken itself saucy (it's up to you really, once the liquid is boiled down to a consistency you like, it's ready!).

Serving suggestions
I enjoy this with green beans, a little brown rice or a spinach salad!

Recipe from allrecipes.com

Diet is "DIE" with a "T"

2009-08-21T18:16:00.016-04:00

That is a direct quote from my Garfield the cat placemat from when I was in Grade 4. And wow, here is proof that you really can find just about anything on the internet:

Of course in the past 20 years, we've really started to "get" this concept. Garfield was ahead of his time. Let me quote, well, everyone: "Dieting does not work." Plain and simple. Anything you're going to do to an extreme, and/or for a temporary period of time, and/or which removes major food groups from your daily food intake is a diet. Ergo, it won't work. Oh, well sure, of course it will get you results. At least for a while. So I guess in that sense it does work. You DO lose weight when you completely cut all grains out of your diet. You DO lose weight when you only take in 1000 calories a day. You certainly DO lose weight when you wear a chain of garlic around your neck to ward off the evil spirits that call your name when cake is near. But does that mean your diet works? I guess if you just want to lose weight for a specific event like a wedding or New Year's Eve or something, and you don't really care if you gain it back later, then yes, it works.

Personally, I hate regaining weight. There is nothing that kills my mood and outlook on things more than realizing after working so hard to lose weight and change my diet, I've slipped back into old habits and regained some of that hard-won prize. And I've done it enough times to know it is just so much easier to keep doing what it takes to manage my weight than to have to corral my spirits to do it again... and again... and again. So, it stands to reason that if I'm going to just keep doing what it takes to lose weight, it better be something I can actually live with.

How about you? How many times have you lost and found the same 10, 20... 50+ pounds? It's taken me a lifetime to accept the fact that any quick-loss plan (ie: more than 2 pounds per week) is not going to get me the long term results I want. The lure of those diets is strong. Who wouldn't be compelled to go on a diet that promises fast results, especially when your pants are creating a muffin top that really qualifies as an actual cake, and double-especially when it "worked" last time.

One myth I'd like to debunk right now about the "results" those programs create is that you're actually losing fat when you lose "7 lbs in 7 days." Sure, a couple of those pounds are fat. But most of it is actually "water-weight." Usually these kinds of results occur when you cut "carbs" (starches and sugars) out of your diet. This depletes your glycogen stores ("reserve" glucose stored in muscles and the liver used for energy to fuel your daily activities), and since glycogen draws water into cells, you lose a lot of water on these plans. So while it looks great on the scale, and ya, you're a little less puffy, it's not fat. And I don't know about you, but I want to lose fat. Why am I going to deprive myself of all those yummy and healthy and appetite-satisfying whole grains and fruit (and yes, the occasional cookie), which makes me feel jealous of my carb-eating friends, makes me irritable and easily fatigued... all just to lose a few extra pounds of water? Pffft.

So what's the answer? Oh, I bet you know the answer. It's nothing groundbreaking. I know I'll sound like a genius when I say it, but really, it's pretty common sense. In fact, I'll quote, well, everyone: The key to long-term weight RELEASE (not "loss" because usually we want to find what we lose) and maintenance is - drum roll please - Balance & Moderation. That means balanced intake of all major nutrients (fat, carbs, protein), and moderate amounts of "treats." I like the 80/20 rule (or 90/10 if you only have a small amount of weight to release): 80% of choices should be healthy, and 20% can be less than ideal. This promotes health, vitality, a natural return to a healthy body weight, and keeps you sane! It's something you can maintain for life, which means you don't have to fear gaining it back again. You will no longer be "die-ing" with a "t" but LIVING with vitali-T (ba dum bum).

But whyyyyyyy don't diets work? Why do we regain weight? [insert foot stomp and pouty face here]
The reasons are plenty, but they all boil down to "because I couldn't sustain my die-t forever."

Cravings and Blood Sugar
OK so, this is basically the crux of the problem, right? We could and would gladly live on the 80/20 plan, if only we didn't have cravings that drove us to stuff our face in a pint of Haagen Dazs. "Moderation" is a great concept. In practice, it can become a little outta hand before we know it. So how do we conquer the cravings so we can keeping "living with vitalit-T?" One of the key things we need to manage is our blood sugar. You're probably thinking "well, I don't have diabetes or hypoglycemia, so I'm good here." Bzzzzt, wrong! (that was a buzzer, like on a game show). Everyone has fluctuations in their blood sugar throughout the day. It's part of the system that triggers the hormones that kick hunger and eating into gear. Ravenous cravings over which you have little control are often the result of wild spikes in blood sugar caused by eating high glycemic foods (high in simple sugars), such as well, sugar, refined carbs like white bread, white pasta, white rice, and to a lesser extent certain fruits like pineapple, bananas, and watermelon. Eating cookies for a snack gives you a surge of sugar into your bloodstream very quickly... and within a couple of hours, you get a sort of rebound effect that results in a crash in blood sugar and your energy and willpower along with it. This is a sure way to set yourself up to crave for more cookies.

Diets = stress
We are our ancestors' children, and since the fittest (most suited for their conditions) survive, we inherited the fantastic ability to store fat very easily. Afterall, they had to survive famines, and freezing temperatures at least part of the year, so the ability to store body fat was essential. When we diet, it's really a self-imposed famine... even if you're not following a VLC diet (very low calorie - less than 1200 calories/day for women, 1600 for men), you are operating within a "diet mentality" which is one of deprivation and starvation.

Add to "diet stress" the regular ol' daily grind type of stress - too much to do with not enough hours in the day, not enough time or money or energy to do the things we really want to do, not enough love in our relationships.... getting the idea? Chronic stress tends to come from LACK, or at least our PERCEPTION of lack. Dieting fits that mold perfectly too.

And like an alcoholic who is driven to drink, stress will drive you to eat. And to eat foods that make you gain weight the fastest. It's hard wired in our biochemistry, an inheritance from all those who came before us who needed to survive harsh uncertain conditions. Unfortunately it doesn't do us much good today, when food is literally everywhere. And it's not just twigs and berries we have out our fingertips. We can get the really good stuff that helps us gain weight fast - sugar and fat, fat and sugar.

Conditioning of our brain, biochemistry and behaviour
Every time we've made a choice of something to eat, we have the impact of that food on our bio and neurochemistry. Hormones and neurotransmitters are released in response to certain foods that trigger the reward centres of our brains, and drive us to seek out those foods. In a short matter of a few repetitions of eating those foods and getting your "fix" even the conditions around the food (location, people, activity, time of day, emotions, etc) will begin to act as triggers that compel you to satisfy the demands of the brain and body for the reward (literally opiates). Add stress on top of this and you see further why you're reaching for the Doritos and Mars bars.

So, what now?

Again, I think you know the answer. Balance, moderation, variety, 80/20. FEED yourself - fuel your body, nourish your mind, nurture your soul. Take a look at my article posted in July about the Ten Keys to Manage your Weight Naturally.

For anyone who is ready to make the change to get off the diet rollercoaster, and really feed themselves, but is overwhelmed at where to begin, or isn't sure she can really really do this for the long haul, please take a look at Spring's Inspire Yourself workshop. We've got proven strategies to help get your body working with your mind, and empower your mind to start running the show. If you'd like ongoing support in a group environment, we also have an 8 week Weight Release workshop that is coming up in the fall, where in addition to learning "motivational" strategies, you will also get more information and tools on food and nutrition for weight release. And of course, if you prefer one-on-one support, contact us for a complimentary consultation to talk about your needs and goals (use the sign-up form on this blog-site or at www.springrenual.ca).

Is Dairy Bad?

2009-08-20T10:53:00.017-04:00

This question was posed to me by a friend recently, and it's one that comes up fairly frequently. There is a lot of confusion about dairy. On the one hand, we've been taught since we were knee high that we must drink our milk to grow up big and strong. Mothers feel worried and even guilty if they consider not giving their children dairy. Dairy products have become synonymous with "calcium" in our minds. Women in particular, trying to keep our bones strong and avoiding osteoporosis in our later years, have learned that milk and dairy products are critical. Not to mention that in the last 10 years (ish) articles continue to be published that quote studies indicating that dairy helps us to keep our weight down. The dairy industry has certainly done an effective job of marketing and convincing us that without dairy, we'll become frail and weak. Images of elderly grandmother types with hunched backs shattering a wrist from picking up a frying pan come to mind.

Today I want to expose the myths about dairy and give you some information about both dairy and calcium alternatives. So:

Is dairy bad?

The short answer: Mostly, yes. Milk doesn't do many bodies much good. Traditional, pasteurized cow's dairy that is. Here are some of the issues with dairy:

Protein content
Cow's milk has 3 times more protein than human milk, and a bit less fat (in the case of the traditionally recommended non-fat milk, it has NO fat). Human milk also has double the carb content. The ratio of these nutrients indicates that cow's milk is not designed for the human body. This high protein content (along with lactose intolerance, to be explained in a moment) makes dairy the number one allergen by far. When we consume foods that are not properly digested, and especially those with anabolic (build-up) properties like protein and calcium, the excess is not efficiently eliminated, and leads to problems of excretion like asthma, allergies, strep throat, tonsilitis, ear infections, pimples/acne, overweight, and excessive mucous and phlegm.

Allergies
By the time we reach late childhood or adolescence, 70% of people have lost the enzyme required to break down lactose (milk sugar). In fact, lactose intolerance is so common, those who retain the ability to digest it really should be called "lactose persistent" rather than labeling those who lose it as intolerant. This should be a hint that we aren't really meant to consume it. In fact, what other species can you name that drinks the milk of another species? It's rather odd actually. Less commonly known is that many people are allergic to the proteins in dairy (casein, whey).

Calcium Deficiency
The consumption of milk/dairy in fact CONTRIBUTES largely to a deficiency in calcium in the body! Vegetarians have been shown to have higher bone density than meat eaters of the same age, and countries that have the highest dairy intake also have the most osteoporosis (Allergies, Disease in Disguise, Carolee Bateson-Koch, ND). This is so opposite of everything we've been taught to believe, I know it's hard to accept. There are a few ways this is so:

Cow's milk has a lower ratio of Calcium to Phosphorous (1.27:1 versus 2.35:1 in human milk). Phosphorous binds to Calcium in the digestive tract, making it less absorbable.
If you are unable to digest it (as most are), the lactose ferments in your digestive tract. This produces lactic acid, which binds with the Calcium and Magnesium, making them less available for the body.
Pasteurization reduces 50% of available calcium through the process of pasteurization.
Low fat and skim milk lack the fat necessary for transport of calcium through cell walls.

Additives
On top of everything, dairy cows (as with all livestock) are pumped with antibiotics to prevent disease that would be rampant due to living conditions. They are also fed with processed grains that are not really meant for their consumption. In the US they also have to worry about BGH (Bovine Growth Hormone) which luckily is banned in Canada.

The Myth of the Weight Loss Connection
We've all heard time and again that "research proves that dairy helps you burn more fat and lose weight." However in reality, there have only been 3 very small studies that found that people lost weight when they ate dairy foods AND CUT CALORIES. And all 3 of those studies were funded by one researcher who had a patent on the claim that dairy helps with weight loss. Since then, 2 new studies have in fact shown that dairy foods don't have any affect on weight one way or another. (Nutrition Action Healthletter Sept 2005) The results are inconclusive at best. There is some evidence (still inconclusive) that dairy may help weight loss in individuals who are overweight, eating too little calcium, with a diet that isn't too high in protein or too low in calories. That's a lot of "ifs." And dairy in particular is not necessarily required for the effect; maybe calcium from other sources would have the same result. The bottom line though is that the claims being made by marketers for the dairy industry have greatly stretched what the research has indicated.

So if I don't eat dairy, where am I getting my Calcium?
It's interesting how concerned we are with Calcium. Not that it's not important, but it's really just one of many essential minerals the body needs to be healthy. A potassium deficiency, for example, can cause heart failure. But you never hear anyone worrying about potassium. Maybe that's because there's no fearmongering "Banana council" to "educate" us. [/rant]

So ok, I've convinced you that dairy is effectively junk food. But you want to make sure you get your calcium. In fact it is surprisingly not that hard to do.

First, let's look at ways you can stop your body from losing the calcium you get:

reduce your caffeine intake (coffee, tea, pop, chocolate) - it causes increased calcium loss in urine
reduce intake of refined sugar - it also increases calcium loss through urine; as well, it reduces the body's ability to absorb calcium
reduce phosphorous (POP is the biggest source in most people's diets; also cow's dairy, red meat) - it binds to calcium and makes it less absorbable
reduce salt - increases calcium loss through urine
Make sure you get your Vit D (eggs, liver, mushrooms, 20 min of sun exposure several times a week, or supplement) - calcium can't be used without Vit D
don't overeat protein - it is acid forming; the body will protect the pH level of blood by pulling minerals (especially calcium) from the bones to buffer the acidity
smoking, alcohol, and corticocosteroid medications also contribute to calcium loss

Alternate Sources of Calcium
1 cup of cow's milk provides 288mg of calcium. Other sources and the amount you can get from a typical serving are:

Nuts and Seeds

Almonds 1/4 cup 150mg
Hazelnuts 1/4 cup 106mg
Sesame Seeds 2 tbsp 264mg
Walnuts 1/4 cup 54mg
Sunflower Seeds 1/4 cup 65mg

Butters and Milks made from nuts and seeds are also be great sources of Calcium. And since these products are not heated or cooked, the calcium is highly absorbable.

Vegetables Most vegetables (especially GREEN ones like leafy greens and broccoli) provide between 20 and 75mg per half cup. Lamb's quarters provide 232mg in a half cup! Sea vegetables (agar, kelp) provide about 60mg and Wakame provides 150mg

Beans (1 cup servings)
Chickpeas 80mg
Navy beans 128mg
Soybeans 460mg
Tofu 258mg
Tempeh 172mg
Pinto beans 82mg

Canned Fish (5 oz serving)
Salmon 338mg
Sardines 625mg

Molasses (1 tbsp)
Blackstrap 137mg
Barbados 49mg

Meeting Daily Requirements
You can see by the above values, it's really not that hard to get your Calcium with non-dairy sources. The average daily intake recommended in Canada is 1000mg (male and female adults). If you had a serving of almonds (150), 2 cups of leafy greens (150-200), a serving of salmon (338mg), a serving of broccoli (100) a serving of tempeh (172), and some almond butter (225mg) and you would exceed the DRI values. As well, for those who are vegetarians, less intake is required because it is more absorbable without animal foods in the diet.

Not ready to make the switch?
Ok, it's not all just about the calcium, you LIKE milk, yogurt, cheese, and of course ice cream? You don't want to give it up. Fine. Here are a few recommendations:

If you're able to digest it, no one says it's completely unhealthy to have SOME dairy in your diet; consider it a treat, and have it in moderation
If you have trouble digesting it, consider trying raw/unpasteurized dairy. It still has live enzymes that will help you digest it. Milk can be hard to find, you'll have to purchase directly from farmers, and being unpasteurized, you'll need to consume it fairly quickly to avoid spoiling. Cheese (due to some kind of loopholes in regulatory laws) is easier to find made from raw milk.
Try goat's milk, yogurt and cheese. It's closer in nutrient content to human milk than cow's, so again, easier to digest.
There are a myriad of types of alternative milks on the market. Rice milk, Hemp milk, Soy milk (which I wouldn't really recommend as it's a processed food often made from non-organic and GMO'd sources), and my favourite, Almond Milk (the unsweetened is the closest in taste to skim milk that I could find when I was getting off milk). Try them for your cereals and smoothies, or even just drink a glass. You might be surprised!
There are also some great alternatives to ice cream. There are soy versions (again, not high on my list for the same reasons), rice versions, and more recently I'm finding COCONUT versions which are truly delicious. Have some chocolate coconut "ice cream" with fresh raspberries on top, now THAT is a TREAT!

My story
I used to be a HUGE dairy fanatic. When I was eating healthfully (I used to swing back and forth from eating REEEEALLY bad to eating REEEALLY healthfully), I would eat 4 servings of dairy a day (milk in my cereal, yogurt and cottage cheese for snacks, more milk at dinner). I always found when I was eating healthfully I seemed to get all backed up (hey, I'm a nutritionist, we talk about poo. Deal with it.). I was so confused because I was eating so much fibre, much more than when I was on a "junk food diet." I thought maybe the fat content of the junk food diet was keeping me "going." Then I learned about dairy and I decided to try going off it for a couple weeks. Well it didn't even take that long. That was the cause of my problems.

And, my beautiful little niece, she had the same problem - she was constipated practically from birth, and had to be hospitalized at one point. After trying laxative treatment for 6 months, and it not getting any better, we took her off dairy and within a few days, ta daaaah, all better.

Eliminating dairy was hard at first, I craved it for quite a while. But now I just can't imagine drinking a big glass of milk. And while at first I was strict - I carefully examined every label and avoided everything baked or made with milk or milk protein (casein and whey) or milk sugar (lactose) in it, after 6 months or a year I loosened up. Now I find I can tolerate a little milk here and there without adverse affects (some cream in my coffee, an ice cream on a hot day at the beach). But, generally it's not part of my regular diet anymore.

You may not be entirely aware of how dairy affects you, but I think with all the options out there now, there's no real need for dairy. You can easily get enough calcium through non dairy sources, that in my opinion, "why bother?" It doesn't help your health, even if you're not sure it's actually"hurting" you.

References:
Allergies, Disease in Disguise, Carolee Bateson-Koch
Food and Healing, AnneMarie Colbin
Nutrition in Action Healthletter, Sept 2005

Fake Sweetness >> Real Fat

2009-08-18T13:31:00.008-04:00

In an effort to spare calories and avoid weight gain (not to mention tooth decay), many of us rely on artificial sweeteners to give us that hit of sweetness we crave, without the extra calories. There are a variety of artificial sweeteners on the market - aspartame/Nutrasweet, Equal, sucralose/Splenda, acesulfame-potassium, Saccharin/Sweet n Low, Neotame, and some of the newer sugar-alcohols like Erythritol, Sorbitol, Xylitol, Mannitol (not exactly artificial, and not calorie-free, but about 1/2 the calorie-content as sugar). We know that excess sugar leads to weight gain and tooth decay. It also contributes to the development of conditions like diabetes, heart disease, and even osteoporosis and other mineral deficiency conditions. But as bad as sugar can be in our diets (at the levels of intake typical for our society), are artificial sweeteners really the solution? More and more studies are showing that we really can't have our cake, and eat it too.

What's so bad about artificial sweeteners?
The internet is crawling with articles that outline the many negative symptoms and diseases that may be associated with intake of artificial sweeteners (check out the blog at www.drmercola.com for some really well outlined articles). Aspartame is the most controversial, and issues with Sucralose (now that it has been debunked as "natural" given that it was in fact discovered when manufacturing an insecticide, and is made of a combination of sugar and chlorines, a proven carcinogen) are appearing more and more often. These additives were approved based on short term studies, and only in recent years can we start to know the long term effects. Once again, we as a society have participated in one giant scientific experiment. What's more, we are now starting to see more and more products being created with a mix of different sweeteners, and we have no idea what the effects of this might be. Studies that indicate there are no significant negative effects are often funded by the very industries that profit from them. The range of symptoms that may be related to artificial sweeteners includes:

headaches & migraines
breathing difficulties
skin eruptions/rashes
cancer
allergies
aspartame disease
depression
fibromyalgia
digestive disturbances
liver and kidney toxicity

And... WEIGHT GAIN. I want to focus on this one, since the most common reason people choose to use artificial sweeteners is for weight control purposes. Given that these fake sweeteners have virtually no calories (or even if they have calories, they are so many more times sweeter than actual sugar that only small amounts need to be used to reach the desired sweetness level that the calories are negligible), how can they lead to weight gain? Aha, this is where we have a very clear demonstration that weight control is NOT all about calories in vs calories out!

How do artificial sweeteners contribute to making us fat?
Repeatedly, studies with rats are demonstrating two principal ways that artificial sweeteners contribute to weight gain*:

The sweet taste with the absence of calories "tricks" our body chemistry, breaking the connection between a sweet food and a high-calorie intake, and leads to a break-down in our body's ability to self-regulate caloric intake and satiety. This leads to overeating and constant cravings for more food.
Foods have thermogenic effects; when we eat them, our core body temperature and metabolism rise, increasing the calorie-burn capability. When we eat sugar, this occurs. When we eat artificial sweeteners, core body temperature does not rise like it does with higher calorie foods, and therefore LOWERS are metabolic burning ability.

These 2 effects combined will lead to weight gain in the long run if artificial sweeteners are used on a regular basis. In addition to the many possible health implications these additives may be related to, and you have to ask yourself if they are really worth it.

So now what?
If you've decided that you are ready to kick the fake sweetener habit, here are some strategies to help:

Cut out diet pop first: This is usually the main source of intake of these additives. If you feel the need for the caffeine that is often in your beverage, substitute with herbal or green tea (try making some iced tea out of it if you prefer a cold drink). If you miss the fizz factor, have a glass of sparkling mineral water (aka: Perrier, etc) and squeeze in some fresh lime or lemon.
Yogurt is another major source of intake: Replace sweetened yogurt with plain yogurt (goat's preferably), and "sweeten" naturally with fresh fruit (blueberries, raspberries, strawberries, diced peaches), and/or a teaspoon of maple syrup, agave nectar, or honey. Add in some walnut chunks and a teaspoon of ground flax for a great serving of essential fatty acids, increased satisifaction, and fill-you-up goodness!
Eat a well balanced diet: INCLUDING healthy sources of whole grains (whole wheat, quinoa, oatmeal, kamut, millet...) and essential fats (avocado, olives and olive oil, nuts and nut butters...). Skimping on these foods that are often avoided like the plague by dieters who believe that low-carb and fat-free will help them achieve the sleek physique they desire will in fact only lead to constant cravings due to imbalance and lack of satisfaction. Enjoy them in balance with healthy sources of protein to help reduce cravings.
Use healthy sweeteners (minimally): Maple syrup is my favourite (full of all the health supportive minerals that are stripped out of refined sugar). Agave nectar (a syrup from a cactus plant, that does not have the same impact to insulin in the body that sugar does), and raw honey (unpasteurized) are also excellent. Xylitol is also becoming easier to find in health food stores; it looks like sugar but is much sweeter, you can bake with it, and it even has antibacterial properties so helps resist dental cavities. Finally there is Stevia, an all natural sweetener that contains phytonutrients and trace minerals, and is many more times sweeter than sugar. Personally I find it has a bit of an aspartame taste to it, but it's not bad and you really only need a pinch. Please note: Agave, Xylitol, and Stevia all have possible negative impacts and have not been thoroughly researched, so use with discretion and minimally!
Do expect that you're going to go through a period of craving for sweets: You've trained your body to want them, and it will take some time to readjust and retrain your taste buds too. Hang in there!

*studies were conducted with rats and response to saccharin; it stands to reason that the same effects would occur with other artificial sweeteners, however further research needs to be done to demonstrate that. As well, while these studies have not been done with human subjects, anecdotal evidence of the increase in the rate of obesity since the 1980's when these sweeteners started to become widely used in a variety of foods and beverages does support that they are certainly not helping us to control our weight.

The Effects of Food Preservation

2009-08-11T14:51:00.005-04:00

So, since I had a request from one reader (who I admit is my Mom, but who could deny their Mom?) for more information about the effects of food preservation methods on the life energy of food, I will assume she represents the masses of my readers who are just to shy to ask! So here you have it! Once again, this information comes largely from Anne-Marie Colbin's "Food and Healing."

Speaking generally, of course, food that is freshly picked (or killed) is going to deliver the highest energy vibration. But, it is not likely that most of us have access to food that is going from field to plate, and preservation is a necessity. Preservation, by definition, aims to keep a food's freshness and nutrient quality alive as long as possible. Some methods are better than others, and while usually the vitality of a food will decrease the longer it's preserved, and usually the vitamin and mineral quality will also be reduced, in some cases food will become more nutrient dense!

Cold Storage

hardier vegetables are affected minimally
some of the more fragile food nutrients (eg: Vit C) will break down in warehouse storage
if the cold storage is outdoors or in a cold cellar or porch where there is air circulation, the energy field will be less affected
Refrigeration (which is an insulated and closed box with an electrical current) will have more impact on the life quality and taste

Drying

water soluble vitamins are lost between 10-20%
carbohydrates generally become more dense (think of raisins vs grapes)
sugar turns to starch (corn to cornmeal)
method of drying will impact - eg: sun-drying will have more energetic quality than tunnel, spray, or drum-dried foods

Salting

preserves by inhibiting the proliferation of bacteria, usually used for meat and fish
in conjunction with drying, it will increase nutrient density
in conjunction with immersion in brine, it will decrease nutrient density
can be harmful for those who need to reduce their sodium intake, and in North America, this is almost everybody

Pickling or Fermenting

popular foods include wine, bread, cheese, miso, tempeh, pickles, sauerkraut
microorganisms alter the food by increasing the lactic acid content; this changes the taste and smell, making them stronger, and sometimes sour tasting
some loss of vitamins and minerals, overall the influence of fermentation is positive for our health
easy to digest (which is why many cultures will pair pickles or sauerkraut with sausages or processed meats)
nutritional values (especially B vitamins) are enhanced
some have antibacterial properties so can help enhance immunity
some provide probiotics, also enhancing digestion and immunity

Smoking

usually used for meats and fish, in conjunction with drying
preservation occurs through antioxidants and bactericides in the wood smoke, however often accompanied by small quantities of other compounds that may be toxic or carcinogenic

Freezing

water content turns to ice
this process and the storage and thawing cause a loss of 20-25% of nutrients in fruits and vegetables (so really 75-80% are maintained so that is not sooooo bad)
HOWEVER, here is a new perspective on freezing: when you free water in plastic bottle, what happens? The bottle bursts. The same thing happens with the cells of fruits and vegetables when the water in them is frozen. This explains why frozen fruits and vegetables are mushy when thawed. And, since form is related to function, it has to be considered that the cellular destruction will cause a loss in the food's vitality.

Canning

before food is canned it is first heated to at least 240 degrees, then sealed; as the food cools, it forms a vacuum to keep out oxygen and bacteria
lowers nutrient content significantly
lack of oxygen creates a "dead" food from an energy perspective; if you're not physically active or doing an activity regularly that helps to increase oxygen uptake to compensate, eating canned foods regularly will lower your energy levels dramatically; pay attention the next time you eat canned foods, especially to your mental alertness

Chemical Preservatives/Additives

This the most negatively impacting methods of preservation
the list of chemicals used is long: dyes, bleaches, emulsifiers, antioxidant, preservatives, flavours, buffers, sprays, acidifiers, alkalizers, deoderants, moisteners, drying agents, gases, extenders, thickeners, disinfectants, defoliants, fungicides, neutralizers, sweeteners, anticaking agents, antifoaming agents, conditioners, curers, hydrolizers, hydrogenators, maturers, fortifiers....
with this long list of additives, each food contains only miniscule amounts but over the course of a week, month, year, decade a person's intake grows substantially, and leads to a "subclinical poisoning"; the use of food chemicals has been linked conclusively to many diseases from allergies, to autism, to cancer, blurry vision, aching backs, hyperactivity, obesity...
chemical preservatives act in a variety of ways, but generally they will block access to oxygen and microorganisms, which in effect blocks the life processes of foods
rats fed synthetic diets may do ok, but become infertile (how can you support new life on food that the life energy has been blocked?)

Irradiation

cesium-137 (a nuclear waste by-product of the manufacture of nuclear bombs) is used to irradiate food
the food will not ripen or sprout and some bacteria will be killed, therefore the food will not spoil
however microorganisms can develop resistance to radiation (superbugs)
creates free radicals (contributes to aging, and cancer)
may affect fertility

Extra Delicious Vegetarian Birthday BBQ Burgers!

2009-08-09T09:35:00.012-04:00

I attended my dear friend Kerry-Ann's birthday BBQ party last night (great seeing/meeting everyone and all the cutie-patootie bambinos too! Thanks to Blake & KA for being the hosteses with the mosteses), and contributed these Black Bean & Quinoa ("keen-wa") burgers to the mix. They were a hit and since several people wanted the recipe, I thought where better to make it available to one and all but here! So here you have it, break out the ol bar-b! See some serving suggestions below the recipe.

Black Bean Quinoa Burgers

from Nettie Cronish, New Vegetarian Basics

Makes 6 burgers

Ingredients

1 cup quinoa, rinsed

1 can (14oz/398 mL) black beans, drained and rinsed*

1/2 cup grated red onion, squeezed dry (keep your eyes closed, and wash your hands before touching your eyes!)

1/4 cup chopped fresh cilantro

1 tbsp EVOO (extra virgin olive oil)

2 cloves garlic, minced

half a jalapheno pepper, seeded and chopped (or use red pepper flakes)

3/4 tsp sea salt

1/2 tsp chili powder

1/2 tsp ground cumin

1/4 tsp black pepper

1/3 cup dry bread crumbs

*I recommend Eden brand for all canned beans - they use cans that do not contain BPA's in the lining like cheaper brands, there are no preservatives/additives, and they use sea-vegetables in the water in many products which adds a pile of wonderful minerals making them extra nutrtitious. They do cost more, but if you can manage it, it's worth it.

Directions

Prepare the Quinoa - bring 1.5 cups of water to a boil; add quinoa and allow it to return to boil. Reduce the heat and let simmer for 15 minutes or until the water has been absorbed.

Meantime prepare the other ingredients so they're ready to go.

Add all ingredients into food processor and puree until smooth. You may need to do this in batches if your food processor isn't large. If you do that, just mush it all together with your hands to ensure even distribution of the ingredients.

Form into six 1/2-inch patties (each takes about 1/2 cup). Press patties into crumbs on both sides.

To cook, you can do in a nonstick skillet, using a bit of olive oil or coconut oil in the pan (med-high heat, about 8 minutes turning once, or until browned), or grill it on the BBQ like we did last night, it turns out great! You can make a batch of these and put some in the freezer to pull out later if you like, in which case you can reheat on the stove but I find they sometimes fall apart upon reheating so I prefer to bake in the oven to reheat.

Serving suggestions:

You can have these on thin burger buns if you like, or just eat them with a fork and no bun. They are great with tomato slices, salsa, and especially yummy with a bit of hoisin sauce! Honey mustard is also really great.

Have a side spinach salad, and maybe a small serving of sweet potato baked "fries" (Alexis brand are delicious and come out nice and crispy) for a full meal deal.

Nutrition:

258 calories, 9g protein, 9g fat, 37g carbohydrates, 5g fibre

Excellent source of iron, folacin, fibre.

Quinoa is an ancient gluten-free grain that is high in protein. In fact it is a COMPLETE protein supplying all essential amino acids (very unusual for plant source protein!). In particular it is high in lysine (an Amino Acid) which is essential for tissue growth and repair. It is also high in several important mineral (manganese, magnesium, iron, copper, and phosporus). People with migraine headaches, diabetes, and artherosclerosis can benefit from making quinoa a staple in their diet.

Black Beans, like all beans, are very high in fibre (keeps ya pooping!), excellent for lowering cholesterol levels and keeping blood sugar steady and even. They are loaded with antioxidants, and very high in tryptophan, an amino acid that acts as a precursor to serotonin (the feel good neurotransmitter that plays a part in regulating mood, sexual desire, appetite, sleep, memory and learning) and promotes relaxation. All that and virtually fat free!

What more could you ask for from your food? You're regular, full of energy, feeling good, relaxed. They're environmentally and animal friendly... And don't forget delicious! That's good stuff!

May the Force be With You

2009-07-30T15:39:00.017-04:00

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

2009-07-27T20:12:00.005-04:00

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?

2009-07-18T16:07:00.016-04:00

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:*

preheat oven to 200 degrees
Take one bunch of Kale (preferably organic) and tear into small pieces away from the stem
wash kale pieces well, and spin dry in a salad spinner
put in a bowl, and pour on a couple tbsp of EVOO (extra virgin olive oil) and the juice of half a lemon
sprinkle with sea salt
optionally mix in 1-2 cloves of minced garlic
mix this all up with your hands, and spread out on a baking sheet
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

2009-07-18T14:06:00.015-04:00

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

2009-07-18T12:59:00.005-04:00

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.
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.
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.
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.
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.
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.
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!
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.
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!
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!

2009-07-15T15:22:00.016-04:00

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?

2009-07-15T14:58:00.025-04:00

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!