Cleansing & Detox

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Reference
Real Age

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

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

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

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

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

Happy Celebrating Everyone!

Recipe: Coconut Apple Crisp

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

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

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

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

Directions:

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

Coconuttyliciousness!

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

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

In my books that qualifies as a SuperFood!

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

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

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

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

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

Here's some ways to use coconut products everyday:

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

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

Enjoy! Muah!

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

Sorry 'bout that David

A bit of cultural news for a welcome change.

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

His Proud Sponsors were:

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

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

Some movie theatre popcorn full of fat: Study

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

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

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

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

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

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

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