Nutritious Living

Energy Boosting Ideas

2011-12-28T15:08:00.001-05:00

To get and remain healthy, we need to make it a priority, for good health is a way of life that must be chosen. Start by getting up and exercising for twenty minutes per day. I always encourage my clients to give me ten, and by then you are usually hooked. Start by walking and adding interval training to your walk. For instance, walk for one minute and then pick up the pace and walk briskly for one minute, alternating about 5-8 times and then continuing with a cool down period. If you are already exercising, I encourage you to DIAL UP the intensity! If you can chat, text or read while exercising, then PICK UP THE PACE! Make every minute count and you will see the changes!

Following are some energy boosting ideas....

10 Steps to Increased Energy

1.        Green Drinks– are extra energy food supplements containing energizing amino acids, vitamins, minerals, and proteins from sprouted grains. These drinks are powerful, and uplifting to keep you feeling energized all day.
2.        Protein shakes or Smoothies for breakfast– balance blood sugar levels and regulate energy all day long.
3.        Fresh vegetable juice, such as a combination of carrot, parsley, cilantro, celery, beet, ginger and a dash of lemon juice.
4.        Get adequate sleep and rest– Be sure to take time for YOU.
5.        Protein with every meal and snack to keep blood sugar levels from fluctuating.
6.        Water is critical to maintain an anabolic drive and produce optimal energy. Drink eight to ten eight ounce glasses each day.
7.        Colourful salads and vegetables. Raw foods aid in digestion because raw foods contain digestive enzymes, and the more colourful the food is, the higher it is in nutrients.
8.        Essential Fatty Acids– especially Omega 3 is important for maintaining a good mood, and for good cognitive ability.
9.        Never skip meals and don’t go too long without eating.
10.     Acidic foods like meat, alcohol, dairy, and sugar slow the metabolism and invite illness. A balance is important. Choose 25% acidic foods and 75% alkaline foods such as fruits, vegetables, and grains. Disease will only live in an acidic body.

It goes with the territory, a new year and new goals... it is a time to start fresh and hopefully incorporate healthier choices into our lifestyle. There are so many ways we can do this: choosing healthier foods, beginning or beefing up our exercise program, managing stress and sleep, and finding balance in our lives.

2011-12-15T08:43:00.001-05:00

Greetings!

Whether you celebrate the Christmas season or not, I am sure you take the time to celebrate those whom you love and feel blessed to know. Here is hoping that 2011 was a great year for you and 2012 is even better.
Thank you to my friends, family and clients, for reading my newsletters and supporting me these past 3.5 years.

Health and Happiness to you!

Solray D Spray

Time to stock up on your Solray D Spray! Those of you who know it, love it. Those who don't, should.
Email or call to order $40 plus tax.

1 spray daily lasts 375 days

5 sprays daily lasts 75 days

Vitamin K2 (MK-7) and Vitamin D3 in Solray-D are in
proper ratios to mutually support their synergistic balance
requirements. 1000IU D3 requires 120mcg K2 (MK-7) to
insure balance and direction.
Nanosphere liposomes ensure that the highest concentrations
reach the binding sites (e.g., liver, kidneys, bone,
heart and "other soft tissues").
Fat-soluble Vitamin D3 is converted by the kidneys into
the hormone calcitriol, the activated form of Vitamin D3
which affects a variety of target tissues including bone,
intestine, muscle, brain, skin and immune system cells.
Calcitriol enhances calcium and phosphorous
absorption and stimulates the synthesis of osteocalcin, an
important structural protein in bone.
Calcitriol is also involved in proper cell differentiation
(changing of cell function), including prostate, breast and
colon cells.
Solray-D has been specifically designed in support of
patients who are working with any form of metabolic toxicity
(e.g., bone loss, cardiac function, cholesterol,menopause, prostate/breast/colon, immune/autoimmune, pathogens, adrenal/thyroid fatigue, CFS, Fibromyalgia, Diabetes).

Cheers to 2011.

Yours in health and wellness,

Deanna Trask RHN,NNCP

www.nutritiousliving.ca

In This Issue

Solray D Spray for the Immune System

WOW! Weightloss

WOW! Weightloss Classes starting in January.

I am now a proud WOW! Weightloss facilitator. I am so excited to be able to offer this program in Wiarton at Complete Wellness on Tuesdays at 7:30 pm starting Jan. 10 and in Owen Sound at Clark Chiropractic on Thursdays at 7pm starting Jan.12.
Still a few spots left.
This program is completely food and exercise related. No supplements necessary to get your body back to a healthier way of being.
Please call 519-270-1889 or email dee@nutritiousliving.ca

Gift Certificates Available

Looking for a last minute thank you? Why not a gift certificate good for Reiki, Nutritional Consults, Allergy Screening,
Weightloss classes, Nutritional Supplements, Flower Essences and Sprays.

Don't forget....

Complete Wellness Christmas Open House 4-7 pm Thursday Dec. 15
Berford St. Wiarton

The Vegetarian Produce Storage Guide

2011-10-24T09:30:00.000-04:00

I found this on the Vegetarian Times website and wanted to share....

Spoiled Rotten - How to Store Fruits and Vegetables

How to stop the waste?

Perhaps you do it once a week. Perhaps only when you trace those sulfurous odors to your refrigerator's crisper drawers. But eventually, you toss out spoiled fruits and vegetables. Lots of them. Researchers at the University of Arizona recently spent a year tracking families' food-use habits. Working with the United States Department of Agriculture, they interviewed the families about their eating habits, collected their grocery receipts, watched them prepare meals, and then sifted through every last discarded lettuce leaf, slice of bread, burger and bean.

The results, reported in 2002, were pretty shocking. The families tossed out an average of 470 pounds of food per year—about 14 percent of all food brought into the home—at an annual cost of $600. Every day, they discarded more than half a pound of fruits and veggies. In total, Americans chuck a fourth of all the produce they buy, mostly because it's gone bad, says Timothy Jones, PhD, contemporary archaeologist at the University of Arizona. Nationally, we dump $43 billion worth of food every year.

Wasting produce is, well, a waste—bad for our wallets and bad for the environment. Plus, who wants to make a salad when confronted with a bin of rotting sludge? All this led us to ask: How can we keep produce fresh longer?

If your produce rots after just a few days, you might be storing incompatible fruits and veggies together. Those that give off high levels of ethylene gas—a ripening agent—will speed the decay of ethylene-sensitive foods. Keep the two separate.

Use trapped ethylene to your advantage: To speed-ripen a peach, put it in a closed paper bag with a ripe banana. One bad apple really can spoil the whole bunch. Mold proliferates rapidly and contaminates everything nearby, so toss any spoiled produce immediately.

For longer life, keep your produce whole—don't even rip the stem out of an apple until you eat it. "As soon as you start pulling fruits and vegetables apart," says Barry Swanson, a food scientist at Washington State University, "you've broken cells, and microorganisms start to grow."
Cold-sensitive fruits and veggies lose flavor and moisture at low temperatures. Store them on the counter, not in the fridge. Once they're fully ripe, you can refrigerate them to help them last, but for best flavor, return them to room temp.

Never refrigerate potatoes, onions, winter squash or garlic. Keep them in a cool, dark, dry cabinet, and they can last up to a month or more. But separate them so their flavors and smells don't migrate.

The ABCs of Fresh
"The main way to lengthen shelf life is by using cold temperatures to slow food's respiration, or 'breathing' process," explains Marita Cantwell, PhD, a postharvest specialist at the University of California, Davis. In general, the warmer the temperature, the faster the rate of respiration, which is why refrigeration is critical for most produce. But while you want to slow it down, you don't want to stop the breathing altogether. "The worst thing to do is seal fruits and vegetables in an airtight bag," says Barry Swanson, a food scientist at Washington State University. "You'll suffocate them and speed up decay."

Some fruits emit ethylene, an odorless, colorless gas that speeds ripening and can lead to the premature decay of nearby ethylene-sensitive vegetables. Put spinach or kale in the same bin as peaches or apples, and the greens will turn yellow and limp in just a couple of days. So the first trick is to separate produce that emits ethylene from produce that's sensitive to it. (See "Gas Wars" sidebar.)

REFRIGERATE
THESE GAS RELEASERS

Apples
Apricots
Cantaloupe
Figs
Honeydew

DON'T REFRIGERATE
THESE GAS RELEASERS

Avocados
Bananas, unripe
Nectarines
Peaches
Pears
Plums
Tomatoes

KEEP THESE AWAY
FROM ALL GAS RELEASERS

Bananas, ripe
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Cucumbers
Eggplant
Lettuce and other leafy greens
Parsley
Peas
Peppers
Squash
Sweet potatoes
Watermelon

There are also some innovations to help extend the life of your fruits and veggies. Some products actually absorb ethylene and can be dropped into a crisper, such as the E.G.G. (for ethylene gas guardian), which is shaped like, you guessed it, an egg (see photo), and ExtraLife, a hockey puckÐlike disk. A variety of produce bags are also on the market, such as those by Evert-Fresh and BioFresh, which both absorb ethylene and create an atmosphere that inhibits respiration.

At least as important as how you store produce is when you buy it. Do all your other shopping first so that your berries and broccoli don't get warm—and respire rapidly—while you're picking up nonperishable items. Get the produce home and into the fridge as soon as possible. If you'll be making several stops between the market and kitchen, put a cooler in the car. Shop farmers' markets soon after they open: Just-harvested greens wilt rapidly once they've been in the sun for a few hours.

Even under optimal conditions, fragile raspberries will never last as long as thick-skinned oranges. Eat more perishable items first (see "Fastest to Slowest Spoilers" sidebar). And if you still find yourself with a bushel of ripe produce—and a business trip around the bend—improvise. Make a fruit pie, a potful of soup or a great big vat of tomato sauce, and throw it in the freezer. You'll relish your foresight when you get home.

Fastest to Slowest Spoilers: What to Eat First You can enjoy fresh fruits and vegetables with just a single weekly trip to the supermarket, with proper storage and a little planning. The key is eating the more perishable produce early on. Use this guide, right—created with the help of Marita Cantwell, PhD, postharvest specialist at the University of California, Davis—based on a Sunday shopping trip. The timing suggestions are for ready-to-eat produce, so allow extra days for ripening if you're buying, say, green bananas or not-quite-ripe pears. And remember, looks count. Appearance—vivid green spinach; smooth, unbruised peaches; plump oranges—is the best clue to whether fruits and veggies are fresh to begin with.
Eat First: Sunday to Tuesday Artichokes Asparagus Avocados Bananas Basil Broccoli Cherries Corn Dill Green beans Mushrooms Mustard greens Strawberries Watercress	Eat Next: Wednesday to Friday Arugula Cucumbers Eggplant Grapes Lettuce Lime Mesclun Pineapple Zucchini	Eat Last: Weekend Apricots Bell peppers Blueberries Brussels sprouts Cauliflower Grapefruit Leeks Lemons Mint Oranges Oregano Parsley Peaches Pears Plums Spinach Tomatoes Watermelon	And Beyond Apples Beets Cabbage Carrots Celery Garlic Onions Potatoes Winter squash

Deanna Trask RHN, NNCP Nutritious Living Tips October 2011

2011-10-06T20:17:00.000-04:00

Deanna Trask RHN, NNCP
Nutritious Living Tips

October 2011

Do you suffer any of these symptoms?

Amnesia, apathy, hyperactivity, sleeplessness, fatigue, emotional instability, depression, headache, mental lapses, ARTHRITIS, edema, asthma, runny nose, BELCHING, heartburn, constipation, diarrhea, EXCESSIVE GAS, hives, BED WETTING, obesity, tinnitus, diabetes, neck ache, eczema, ACNE, stomach cramps, heartburn, FOOD CRAVINGS, moodiness, nervousness, BLOATING to name a few.

Allergies/Sensitivities to foods and environmental substances produce symptoms that go far beyond the familiar sneeze, wheeze, scratch and itch generally associated with allergies. They can be responsible for a wide array of symptoms.

Electrodermal Screening is a safe an effective way to test the body for food sensitivities. There is no need to drive for hours for this testing, it is available right here in Owen Sound and Wiarton.

The benefits of having your testing done by a Holistic Nutritionist will include suggestions to manage your symptoms and in the case of food sensitivities, reverse many of those symptoms with changes to your diet and supplementation.

Cost is $125 plus HST. Allow a minimum of 90 minutes per screening.

Upcoming Events

You will now be able to find me in two locations. I will still be at Clark Chiropractic in Owen Sound, but for those of you who live out of town you can book an appointment to see me at Complete Wellness in Wiarton on the mainstreet.
Their number is 519-534-2003.

Are You Getting Enough Fibre?

A general recommendation for adults is 25-35 grams of dietary fibre per day. Children need fibre too, different amounts depending on the child's age and how much they eat.

When increasing the fibre in your diet, start gradually. Too much fibre too quickly can cause discomfort.

Remember to drink plenty of fluids daily with a high fibre diet, fluids help your body to use fibre properly.

Here are some quick and easy ways to boost your fibre intake:

1. Start your day with a fibre-rich cereal: oat bran, bran flakes or oatmeal.

2. Top off your high-fibre cereal with a scoop of raisins, a sliced banana or some orange sections.

3. Take a high-fibre bran or oatmeal muffin to lunch. It's even better if it contains fruit like apples, apricots, raisins or dates.

4. Fibre-boost your salads with carrots, apple slices, dried fruit, raw broccoli and cauliflower pieces, chickpeas (garbanzo beans) and kidney beans. You can also add ground flax seed or chia as a topper.

5. Choose whole grain breads as often as possible.

6. Load up your plate with extra vegetables.

7. Work some beans and peas into your meals; try split pea soup, baked beans, three-bean salad or chili.

8. Try hummus (chickpea spread) in a pita pocket; have lima beans for dinner.

9. Add green peas to casseroles, stir-fry meals, rice or noodles.

10. Boost the fibre in casseroles and mixed dishes by tossing in a handful of oat bran, wheat bran or a crunchy high-fibre cereal.

11. Snack on fibre-filled fruits: pears, raspberries, apples, oranges, nectarines and bananas.

12. Have a sweet tooth? Cookies such as sultana raisin cookies or fig bars offer some fibre. A real winner is a homemade oatmeal and raisin cookie.

13. When a recipe calls for 1 cup of flour, use whole grains like spelt or kamut or whole wheat

14. Whenever possible, for maximum fibre, eat the whole fruit or vegetable (including its skin).

Remember:

* Increase the fibre in your diet slowly. Eat fibre often to reduce gas and bloating.

* Drink at least six to eight cups (2 L) of fluid such as water, juice, milk, or soup each day. Fibre holds fluid, which keeps stools soft.

* Eat regular meals and snacks to keep food moving through your bowel.

* Establish a routine and allow enough time for bowel movements.

* Exercise - physical activity promotes regular bowel function.

Fibre is important to eliminate constipation, and increase our feeling of satiety so we don't eat as much. It will also aid in sweeping the colon of toxins.

Spotlight on Nutrients
Now that summer is over, we are all in closer proximity to people again and the sneezing and sniffling that goes along with it.
Good hand washing, a healthy diet, adequate rest and water go a long way but it is important to add nutrients to enhance immunity too. Some of my favourites include Vitamin D with K2 in a liposome spray because it bypasses the digestive system and goes straight into the blood stream to where we need it.

Another favourite immune enhancer is Wild Oregano oil. Until now, it had to be taken in a liquid form which in most cases is hard to get a child to take a second time. I am pleased to announce that I now carry Wild Oregano Oil in CAPSULES. This is a great anti-viral, anti-bacterial, anti-parasitic that I always have in my cupboard with the Solray D.

Our Price: $ 40 plus HST for Solray D
$35 plus HST for Wild Oregano Oil Capsules

Are Your Kids Getting Enough....?

2011-09-14T08:24:00.001-04:00

Nutritious Living

Contact Us

1405 2nd Ave W
Owen Sound, On.
N4K 5N7
519-270-1889
dee@nutritiousliving.ca

Greetings!

Well School has been back in for a week, and hopefully you are all getting back into the routine easily.
I was interviewed by The Mix last week and although it is hard to get across all the points I wanted to make in 2 minutes, I was thankful for the opportunity!
Here I have tried to expand on some of those points. Look below...
These are also important for ALL of us.
Dee

Are Your Kids Getting Enough ....?

WHOLE FOODS: We need to get back to basics and skip the packaged foods that are full of preservatives and food colouring. The use of white sugar and flour depletes the body of nutrients creating an acid state in the body which leaches minerals from our teeth and bones.

Start by taking in whole foods in their natural state with all parts of the grain, seed, vegetable, fruit in tact.

Many food colourings are made from petroleum products. Do you really want to add that to your body? Is that acceptable for your children?

Foods with additives (Also known as excitotoxins) create an adverse effect. Many children are sensitive to these NON-FOOD additives and we see the results in their learning capacity such as ADD/ADHD, cravings, fidgeting, headaches, fatigue etc.

Excitotoxins are substances that react with specialized receptors in the brain which can lead to destruction of certain types of neurons.

VARIETY: Eating the same foods over and over again can lead to food allergies and sensitivities. You also will not receive a wide range of nutrients essential to proper cell growth,

brain development and physical development may be impaired.

Most common food allergens: dairy, wheat, corn, eggs, peanuts and tree nuts and soy.

PROTEIN: Protein is not only found in meat, but also in dairy, poultry, fish, eggs, nuts and seeds, legumes and beans, greens and vegetables.

Protein is essential for satiety and is a low GI food. Therefore it will sustain us longer, less apt to increase blood glucose and insulin levels, this helps with weight management and diabetes as well. Protein and the amino acids are the building blocks of life, therefore essential to healthy growth and cell turnover.

WATER: 60% of the human body is comprised of water, 70% of the human BRAIN is comprised of water. If we are parched, we have more difficulty focusing. Dehydration can impair short-term memory function and the recall of long-term memory.

SLEEP: Some children need 8-10 hours. Sleep is when our body repairs. Good rest is essential for everyone.

EXERCISE: Results have shown that people who exercised have better performance in a range of cognitive tasks compared to non-exercisers. In other words, exercise helps your brain perform BETTER!

Involve your children in the process, let them help with baking and choosing healthy foods. Set a good example, turn off the tv and go for a walk or bike ride together. You'll feel better and have more energy too.

Have you been curious about trying a Reiki session? Next Tuesday the 20th, I will be giving 30 Minute Free Reiki sessions at the office. YOU MUST BOOK IN ADVANCE. Call me at 519-270-1889

Have a great day!

Deanna Trask RHN,NNCP
Nutritious Living

Healthy Lunch Ideas

2011-09-07T08:19:00.000-04:00

HEALTHY LUNCH IDEAS (IN A LITTERLESS LUNCH BAG AND CONTAINERS)

thermos ideas: left over homemade soup, pasta/mac and cheese, or stews
sandwiches made with veggies, leftover chicken/turkey/fish/roast beef or preservative free lunch meats
fresh fruit instead of canned
buy the big containers of plain yogurt and sweeten with honey/agave nectar/ maple syrup, add some cinnamon and fresh grapes/raisins/cantaloupe etc. Could dip apple slices into the yogurt as well.
fresh veggies and hummus (homemade of course- so easy to do) or any other kind of dip (could use plain yogurt instead of sour cream
wraps with hummus, grilled or fresh veggies, cheese, left over meat, rice, beans -- combinations are ENDLESS.
cheese, crackers, lunchmeat. Make your own "snackables" since the store bought things are full of CRAP. (My own word! ;) ) Buy preservative free lunch meat or use left overs.
sprouted grain breads, ezekial, twelve grain or multi-grain breads in place of white or whole wheat
quinoa and beans/lentils
lentil soup
wraps with cream cheese (plain or add what ever you like)
thermos with 100% juice, water or milk substitute ie. rice, almond or hemp
homemade iced tea (we prefer green sweetened with stevia/xylitol
homemade pizzas on english muffins or pita bread .... if you're really creative, make your own dough!
pumpernickel bread and spinach dip
cheese cubes from the big slab instead of processed cheese
smoothies (that's a whole class of it's own! )
lentil loaf
vegetarian lasagna
green salad with homemade dressing on the side

The lunch bag should really be bigger than the back pack! LOL
Enjoy, have fun, buy in large quantities, make it yourself, make a few ahead of time. Save money, save time and then go spend that on a family fun day!!!
LIFE IS GOOD! Send me your ideas and I'll post them in a future newsletter.
If you've got a money saving idea or a time saving idea let me know! I would be glad to post it for the others!

Yours in good health,
Dee

Deanna Trask RHN,NNCP
EAV Practitioner, Holistic Nutritionist
Nutritious Living

Good Fats/ Bad Fats

2011-06-28T22:07:00.000-04:00

In this issue...

Chocolate Pudding

Eat Fat, Lose Weight

Guacamole Recipe

Good Fats/Bad Fats

June 2011

Follow-up Links

More about the Avocado

Food Pyramid

Health Benefits of Coconut Oil

Join Our Mailing List!

Chocolate Pudding
This recipe is raw, chocked full of good fats and a source of fibre. Important when watching your weight. To keep the glycemic index low, I use Raw Agave Nectar.

Blend together:
1 Raw avocado (ripe)
2-3 tbsp cacao powder
agave nectar to taste
1 tsp vanilla
cinnamon (optional)
2-3 tsp of water adding slowly while blending to create desired consistency

Ready to eat, or chill if you prefer.

EAT FAT, LOSE WEIGHT
The Benefits of good fats in your diet.

Have you tried a 'fat-free' diet before and it didn't really work like you expected it to? You thought you were going to shed pounds of fat, when you actually only shed half of that? You ended up getting frustrated and gave up on the diet - wondering WHY it didn't work. I can tell you RIGHT NOW why a 'fat-free' diet won't work.

Truth of the matter is...we all actually NEED fat in our diet. Fat helps your body absorb nutrients, helps the transmission of information in your nerves, and keeping your cells membrane healthy. I know you're confused because now I'm telling you that fat is good for you - not all of it! There are bad fats and good fats. Every flat stomach diet needs to have the right type and amount of good fat in order to help you successfully lose weight.

Benefits

Unlike bad fats, which raise your cholesterol, good fats help to lower your total cholesterol. They also help to get rid of the bad cholesterol (LDL) by raising your good cholesterol (HDL). Good fat can also help to cushion and protect the internal organs of your body, while transporting the fat soluble vitamins A, D, K, E throughout your body.

Essential fatty acids (EFAs) - good fat, will also benefit your heart, immune system, brain function and metabolism. Some EFAs can actually affect your hormone structure, increasing your metabolic rate, which in turn will help to increase the amount of fat you are burning - increasing total fat loss.

Good fats are an essential part of any diet as they are a source of energy. The good fat becomes a concentrated source of energy that will help you lose weight.

What are the Good Fats?

Polyunsaturated Fat and Monounsaturated Fat

*Any good fat is an unsaturated fat*

A tip for remembering this - who wants a food that is 'saturated' with fat? You want foods that are 'unsaturated' with fat

Foods with Good Fat

Fish (salmon, mackerel, tuna)
Fish Oil supplements
Flax Seed Oil
Fish Oil
Nuts (walnuts, peanuts, almonds, hazelnuts, cashews)
Olive Oil
Avocados
Natural Nut Butters (peanut butter, almond butter, cashew butter)

HEALTHY FATS

How much

: 5-7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado)

Healthy choices

: For cooking, use extra virgin olive oil. ** (I prefer coconut oil as it is heat stable at high heat. Though it is a saturated fat, it is known to help with weight loss.)

Other sources of healthy fats include nuts (especially walnuts), avocados, and seeds - including hemp seeds and freshly ground flaxseed. Omega-3 fats are also found in cold water fish, omega-3 enriched eggs, and whole soy foods. Organic, expeller pressed, high-oleic sunflower or safflower oils may also be used, as well as walnut and hazelnut oils in salads and dark roasted sesame oil as a flavoring for soups and stir-fries

Guacamole Recipe
No need to have a special seasoning package on hand, this is the real thing.

3 large ripe avocados, peeled, pitted, chopped
3 ripe tomatoes, finely chopped
½ cup chopped fresh cilantro
¼ cup finely minced red onion
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon salt
3 to 5 tablespoons fresh lime juice, to taste

Combine all ingredients, except lime juice, in a medium bowl. Mash to desired consistency. Add lime juice to taste; mix well and serve.

Deanna is a Registered Holistic Nutritionist who graduated from the Canadian School of Natural Nutrition in 2008. She has also studied Electrodermal Screening with Dr. Robert Cass and is a Level 2 Reiki Practitioner.
In her spare time she studies to be an Essence Practitioner and is also taking a Raw Food Nutrition Course.

TIme to Lighten Up and Cleanse!

2011-05-05T17:05:00.000-04:00

Greetings!

If you're like me, you probably ate too many easter eggs this past month or been to a few family gatherings where warm and gooey comfort foods were served.
A demanding lifestyle, lack of good weather and feelings of hibernation will contribute to our current state of sluggishness this time of year. Come on springtime heat!
It's natural as the warmer weather approaches and pant legs and sleeves get shorter, to want to take stock of where we are physically and what we can do to feel better about ourselves.

Sunshine and vitamin D go a long way to boosting our moods, and with the onslaught of fresh local foods soon to come, it is time to take control of the remote, turn off the screens and get outside for some fresh air and movement.

Time to Lighten Up

If the approach of spring has you eager to get up and go, but you're feeling weighed down from winter hibernation and heavier foods, it's time to lighten up.

For most of us, especially those who live in colder climates, it's somewhat natural to feel sluggish after the winter months. However, the heavier foods and inactivity can lead to imbalances in the body that often create feelings of depression or moodiness, as well as laziness and/or congestion.

Thus, early spring is the best time of year to cleanse and detoxify your body. Why detoxify? To assist the body's natural detoxification processes.

We live in a highly toxic environment these days that is highly "unnatural." And our bodies need all the help we can give them.

We are exposed to literally thousands of toxins every day, just from the air we breathe and the water we drink and bathe in. In addition, most people use commercial household cleaning and personal care products and are thus exposed to hundreds more harmful chemicals from those products on a daily basis.

And then there's the food we eat. Unfortunately, not many of us are lucky enough to be able to eat organic food all the time. Thus, we are ingesting chemicals from pesticides, fertilizers, food additives and preservatives, and many more substances that don't belong in the body.

The bottom line is that the cumulative effective of all these toxins is highly significant. It is unnatural for the body to have to deal with so many toxins.

Thus, in order to be even relatively healthy today, we need to be more intentional about cleansing and detoxifying, as well as educating ourselves about how to minimize our exposure to toxins.

The good news is that there is a lot we can do right now to assist our body's spring detoxification process by choosing more cleansing foods. The following are five common, inexpensive foods that are most effective for daily cleansing.

1. Water. Since our bodies are about 70 percent water, adequate hydration is foundational to anything else we do. The bottom line is that if you are not drinking enough water, your cleansing attempts will be limited. The most important time to drink water is first thing in the morning, since the body has essentially been "fasting" throughout the night and is ready to get rid of toxins. Thus, I recommend drinking 16 ounces of water upon arising, following it with another 12 to 16 ounces about 30 minutes later (preferably before breakfast). Be sure to drink water that has been filtered of contaminants.

2. Lemon. In addition to being high in vitamin C, lemon is an excellent liver cleanser. Drinking lemon water helps convert toxins into a water-soluble form so they can be easily flushed from the body. According to Jethro Kloss, author of Back to Eden, lemon water liquefies the bile and helps control excess bile flow. Lemon provides a strengthening agent to liver enzymes and can help fix oxygen and calcium levels in the liver, which affects blood oxygen levels. Squeeze half a lemon into your first 16 ounces of water in the morning and drink up! It is also alkalizing.

3. Garlic. This versatile healing herb is a powerful antioxidant and a potent natural antibiotic. Garlic also activates liver enzymes that filter toxins and it increases circulation. The sulfur and hydrogen compounds in garlic are powerful chelators of toxic heavy metals so that they can be safely excreted from the body. Eating raw garlic by chopping it up and putting it on top of your foods or in your water is the most effective way to get the benefits. If you are worried about garlic breath, you can choose an odorless and tasteless form of aged garlic extract, which contains a lot of the antioxidant properties of garlic. However, raw garlic will have more significant cleansing effects.

4. Cayenne. Also called capsicum or red pepper, this herb aids digestion and improves circulation - both of which will significantly help the cleansing process. Cayenne also acts as a catalyst for other herbs, so it is a good complement when taking garlic. Cayenne is full of phytochemicals and nutrients which are especially good for the heart, kidneys, lungs, pancreas, spleen and stomach. If you need some "get up and go," put a half teaspoon of cayenne in a glass of water or add it to your lemon water.
5. Dark leafy green vegetables. All dark, leafy green vegetables are packed with chlorophyll, which helps to eliminate toxins (especially heavy metals) and supports the liver. Be sure to choose organic greens - especially spinach, kale, collards, bok choy, beet tops - and eat them raw or lightly steamed. Greens such as watercress and arugula are slightly diuretic and work with the kidneys and liver to flush out toxins. All dark leafy greens are also rich in minerals that will strengthen the internal organs and help the body cleanse more efficiently.

If you would like to further assist your body's spring cleaning process, you may want to eliminate or at least reduce your intake of animal products, eat a higher percentage of raw foods each day, and consider fasting for one or more days. Herbal colon cleansing products, colon hydrotherapy, saunas, and deep breathing practices will also aid detoxification.

Source: Naturalnews.com

If you are ready to take control of your lifestyle and start on a program, give me a call. Each program is individualized for maximum efficacy.

If you have done the RCCP program and it has been more than six months, you can do it again to achieve that feeling of increased vitality, improved digestion, mental clarity, better sleep, and enhanced cellular communication while opening the channels of elimination. This program has been so effective, I am beginning to feel like the Maytag repair man!

The gift of good health is a wonderful thing, let's take good care of our bodies, and remove some of the sludge that is slowing us down.

Sincerely,
Deanna Trask RHN,NNCP
Nutritious Living

Breakfast Ideas

2011-04-07T07:56:00.002-04:00

Nutritious Living Breakfast Ideas

April 2011

In This Issue

Perfect Pumpkin Pancakes

Chocolate Power Muffins

Toastable Banana Bread

Reiki Special

Perfect Pumpkin Pancakes

1 1/4 cup spelt flour
2 tbsp can sugar
2 tsp baking powder
1 tsp cinnamon
sprinkles of ginger, nutmeg and cloves
1 cup vanilla almond milk
1/2 cup of pumpkin
1 egg
2 tbsp ground flax

mix and cook on a hot griddle.
Freeze with parchment paper between.

www.nutritiousliving.ca

Greetings!

Breakfast is supposed to be the most important meal of the day, right?
So why do so many of us skip it? Are we too rushed in the morning, is there a lack of creativity or are we just not hungry?
I personally believe we must attune to our bodies' messages, if breakfast feels right, eat; if it doesn't, wait until it does.
However, our children do need to be fed, and sometimes this is not an easy task. Regardless of your issue, I hope to be able to give you a few quick ideas that everyone will want to gobble up.

I personally am not an early morning breakfast type. I feel best if I wait till mid morning. I usually make myself a matcha tea with almond milk and maple syrup/honey while I get Sierra out the door. As a child I was made to eat cereal and milk, which resulted in a rapid stomach ache. Perhaps this is what turned me off of it, however, I like the idea of letting my stomach clear out completely before taking that first meal of the day.

Usually mid morning I will then have a smoothie, energy bar or cold hard boiled eggs I have previously made. I have also eaten last night's turkey for breakfast on occasion.

Last night's rice could be warmed with milk and sweetener, some cinnamon, ginger and nutmeg and fruit and nuts if you like. Sprinkle on ground chia or flax for added fibre and essential fatty acids.

Some of Sierra's favourites include baked items I have prepared in advance and are pretty simple and portable.

*Toastable Banana Bread with Almond or Peanut Butter
*Chocolate Oatmeal Power Muffins
Choco-banana power smoothies
French toast
*Pancakes (Both of which I usually make on Sunday and then freeze.... next morning pop them in the toaster oven and away you go!)
We always have real Maple syrup on hand, it is full of minerals
Raw Honey from a local apiary, since the enzymes are still intact.

Crock pot porridge, if you're not a fan of steel cut oats try millet, quinoa or rice. I like to make up some in advance, stick in individual dishes and then warm up and top with a little sweetener and almond milk.

Ever had scrambled eggs in a wrap with some cheese? Maybe yogurt and fresh fruit and granola is your thing. Perhaps you make your own granola bars and energy bars. All of these can be made ahead of time and if they aren't finished can easily be thrown in the lunch bag for later.

Cheese and fruit, nuts and fruits, (while nuts aren't allowed at most schools you could substitute some pumpkin seeds (pepitas) and sunflower seeds. Sunbutter (made from sunflower seeds can be used in place of nuts, and is a very acceptable taste match for sure!

Be sure to add a protein source for added energy and sustainability, it also lowers the glycemic index of a food.

* Recipe below

Sincerely,

Deanna Trask RHN,NNCP

Nutritious Living

Chocolate Power Muffins

This one is completely my own recipe... these have quickly become a favourite at our house.... you be the judge!

1 cup spelt flour

1 1/4 cups quick oats

2 heaping tbsp cocoa powder

1 tsp cinnamon or other spices (add more to taste)

2 scoops chocolate whey protein powder (like Natural Factors)

1 tsp baking power

1/2 tsp baking soda

1 egg

1/4 cup of honey

1 cup of applesauce ( I have omitted and added an extra banana)

1 mashed banana

1/2 cup of vanilla almond milk

2 tbsp of olive oil

1/2 cup of chocolate chips (optional)

2 tbsp ground chia or flax seed

Add all ingredients together and place in muffin tins. Bake at 350 for approximately 20 minutes.

ENJOY!

Toastable Banana Bread

A friend gave me this years ago, I have tweaked the original recipe slightly... the key to toastability is the egg whites.

2 1/2 cups spelt flour
2 tsp baking powder
2 tsp cinnamon
1 tsp baking soda
1/2 cup apple sauce
1 tsp vanilla
3/4 cup of cane sugar
3 egg whites
4 ripe mashed bananas

Mix together and bake at 350 for 1 hour.

Reiki: Book and pay for three Reiki sessions and the third is half price. $60 per session plus tax, or $150 plus hst for three. I just recently received my Reiki ll training and am currently training to be an energy medicine practitioner. I love helping clients, and this better enables me to encompass a whole mind, body and spirit approach.

Quick Green Smoothie

2011-03-03T09:19:00.000-05:00

I absolutely love a morning green smoothie. I sprout my own greens to add to them as well. I love that you can buy Organic Baby Spinach, which is perfect for salads and smoothies this time of year since I can't go out to my garden yet to grab fresh handfuls.

To a Vitamix or other high powered blender, add:

1.5 cups of water
2 big fistfuls of organic spinach
1 scoop of chocolate whey protein powder
1/2 cup of frozen grapes
1 c of frozen pineapple
one inch chunk of gingerroot

can add cinnamon, stevia to taste

Give it a try, you can always substitute other frozen fruits here, this is just what I felt like today. A light and fresh smoothie but I like the protein or I feel ravenous and spacey in no time.

:D

Reiki for Relaxation

2011-03-02T15:02:00.000-05:00

Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen "life force energy" flows through us and is what causes us to be alive. If one's "life force energy" is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy.

The word Reiki is made of two Japanese words - Rei which means "God's Wisdom or the Higher Power" and Ki which is "life force energy". So Reiki is actually "spiritually guided life force energy."
A treatment feels like a wonderful glowing radiance that flows through and around you. Reiki treats the whole person including body, emotions, mind and spirit creating many beneficial effects that include relaxation and feelings of peace, security and wellbeing. Many have reported miraculous results.
Reiki is a simple, natural and safe method of spiritual healing and self-improvement that everyone can use. It has been effective in helping virtually every known illness and malady and always creates a beneficial effect. It also works in conjunction with all other medical or therapeutic techniques to relieve side effects and promote recovery.

I have been treating many clients with Reiki lately. The benefits are numerous. Most experience profound peace and clarity of mind. Many have also experienced lessening of pain and others complete elimination of nagging pains. Call or email to book your session with me. I recommend about 4-5 sessions initially to clear out past issues.

Ginger's Follow up

2011-02-21T13:34:00.000-05:00

Ginger has made a remarkable recovery. At times she needed to be reminded that she just had major surgery. (spay and umbilical hernia)
Two weeks post surgery after daily doses of homeopathic remedies, Ginger impressed even the vet technician who exclaimed she had never seen an incision heal so well. I informed her that the incision looked exactly the same the first day post surgery as it did 14 days later. She healed quickly and without itching or inflammation.

Home with Ginger

2011-02-05T14:43:00.000-05:00

Our six month old Cockapoo is home from the vet today and we are managing to keep her quiet.
She went in for her spay yesterday and they found an umbilical hernia, so operated on that as well.

Since I am a Holistic Nutritionist and Reiki practitioner, I decided to apply what I know to help with Ginger's recovery. I gave her Reiki on the way to the vet and she received Pre and Post Milieu for three days prior to surgery.
Now that she is home and quite honestly doesn't seem the slightest bit uncomfortable, she is drinking her Ultimate Rescue and Pre and Post homeopathic remedies in her water.