Ever Get A Headache After Cleaning?

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

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

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

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

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

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

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