In addition to hosting yearly cleanses we are very excited to bring you monthly seminars aimed at educating, providing resources for our community and bring people together.

Each month we will be focusing on a specific area of clean living.  Seminars will be held on the first Tuesday of each month at Seven Shores Cafe from 7 pm to 8 pm.  Each month we will be featuring a new recipe that best supports the topic discussed and samples will be provided for all our attendees.

We are updating our website to build you a resource where you can download recipes and review archived seminar topics and much more.

This month, February 7th we will be talking about foods and yoga poses that support a healthy mood.   February is known as the month of the ‘Winter Blues’.  Most of us know first hand what short cold gloomy winter days can do to our mood.   Come join us and learn more about what you can incorporate naturally into your lifestyle through diet and yoga to improve your mood today and all year through!  Remember you will have the opportunity to try one of our favourite recipes to helps keep you smiling!

If there is a particular area of cleaning living you would like to know more about please don’t hesitate to forward us your suggestions!

We ‘re looking forward to seeing you there,

Moksha Yoga Waterloo
Seven Shores Cafe
Vibrant Living Naturopathic and Wellness Centre

If you would like to attend our first session Tuesday February 7^th, please email us by clicking this link and let us know how many people are in your party. Sean from Seven Shores will be making food, so we would like to know each month how many people are coming.

The list below gives a brief summary of some different expressions of indigestion.  Remedies should be chosen based on the best choice considering your own specific symptoms.  You don’t have to be experiencing everything listed under a specific remedy; just choose the closest description.

The following remedies can all be taken in 12CH or 30CH potency.  Follow these rules for frequency of dosing:

• Stop taking the remedy when there is significant improvement; if symptoms recur, repeat the remedy as needed.
• Decrease the frequency of doses as symptoms improve; the interval between doses lengthens, as the person feels better.
• If there is no improvement after a reasonable effort, discontinue the remedy and reevaluate symptoms and select another remedy.

NUX VOMICA

• indigestion after overindulgence in food, alcohol or coffee
• cramping or sharp pains; heartburn, belching with bitter reflux; bloating
• frequent but ineffectual urging to belch or move bowels
• better for warmth and warm drinks

CARBO VEGETABILIS

• tremendous bloating with indigestion about half and hour after eating
• frequent belching which alleviates discomfort
• heartburn and gas
• better for fresh air or being fanned

PUSATILLA

• indigestion from fats and rich foods
• bloating and neusea
• no thirst
• feeling peevish; desiring sympathy

BRYONIA

• heaviness, like a stone in stomach after eating
• bitter belching
• worse from any movement
• thirsty for cold drinks

PHOSPHORUS

• headache from overindulgence in wine
• diarrhea from slight irregularity in the diet
• watery, painless stools
• thirsty for cold water or juice

 ARSENICUM ALBUM

• weakness and exhaustion from diarrhea
• food poisoning
• diarrhea with vomitting
• desire frequent sips of water
• better warm drinks and milk

Our previous newsletters around this time of year were all about how to “Avoid the Holiday 10lbs” that most people will gain or “How to Maintain your Sensible Eating Habits during the Holidays”.   While we still firmly believe in those ideas, and believe that moderation is the key to successfully getting through this season. This newsletter is going to have a different tone.  This issue is going to focus on how to protect your body from the perils of the season; the overindulging, the sugar and alcohol, late nights and stress that can also accompany the Wonders of Christmas.  I love this season, and I don’t know about you but each year the season keeps getting longer and longer. Our festivities this year seem to start in November, and don’t end until mid January. Now, even if you are trying to be moderate that is still a lot of functions!!

Have you ever noticed how everyone seems to get sick in January?  Some may say it is because the flu is just rampant at this point of the years. May be true!

But, we believe that it is the terrain not the disease. Meaning that if your body is protected, well rested, well fed and not stressed, you should be able to ward off the lurking  viruses.  Lets look at our system after the Christmas season…we are totally acidic (from all the sugar and alcohol which the bugs thrive in), we are exhausted from running around and many of us find this season to come with a certain element of stress. If even one of these is true for you, it can set your terrain up for more disease than is necessary.

While moderation is still the key, this issue is going to give you some tips of things that you can do if you do end up overindulging!

Hangover Helpers    

Alcohol

While it can be nice to sit back and relax with friends and a glass of wine, alcohol can really have a negative impact on many aspects of our health. Alcohol increases insulin, which creates havoc on our blood sugars, which then impacts our quality of sleep at night and causes us to want those high fat and sugary foods the next day. In order to minimize this effect, use soda water for your mix instead of pop or tonic water. If you consume drinks that are lower in sugar, you will have less headaches which are usually related to both alcohol and sugar. You will also have better insulin balance, which is going to help to manage some of the alcohol induced cravings for foods.

Red Wine is the drink of choice as it does have some health benefits, and has been shown in some studies to improve red blood vessel function. The amount of drinks per week that is deemed appropriate for a woman is 4, and men is 7. So there is too much of a good thing!

Liver Supportive Foods

We know that any kind of toxin to the body has to be processed by the liver. We also know (even if we sometimes don’t want to admit it) that alcohol is a toxin. Therefore it is really important to play close attention to our liver, as it works hard to keep us pure and clean over the Christmas holidays.

Foods that support liver function include beets, leafy greens, garlic, onions, cruciferous vegetables like kale, cabbage, broccoli, cauliflower and brussel sprouts. In terms of supplements there are a few that work very well to support the bodies detox process which include Vitamin C, NAC, milk thistle and choline and inostitol.

We have a product at the office called LIV H17 which is a mix of choline, inostitol and milk thistle that protects the liver nicely.

B-vitamins

Bvitamins are necessary for the breakdown of alcohol. There has been some studies that have shown that taking Bvitamins can reduce your hangover symptoms by up to 50%. It is important to take a Bcomplex, and best to take 1 before going out, one when you come home and then one again the next morning. For women, the folic acid in the Bcomplex  has been shown to reduce the risk of breast cancer that has been linked to excess alcohol consumption.

Bust away those Bloated Blues 

We all know that traditional feeling following a Christmas dinner, bloated and sleepy!  While the food is great, the aftermath of all of those starchy carbohydrates, proteins and increased portions is very hard on our digestive system and requires it to do extra work. That bloated sensation is the food not digestive properly in our system creating gas and distention.  The extreme fatigue after eating can be one of two things.  First, our blood and energy is diverted to our digestive system after a meal, so the larger the meal the more energy is required. Secondly, the traditional Christmas dinner is usually composed of a lot of starchy carbohydrates like potatoes, turnip, dressing and bread. These foods tend to affect our blood sugar and insulin levels, and this can cause us to feel fatigued after such a meal.

The obvious solution is to watch our portions and reduce our starchy carbohydrate intake.  However, you can also take a digestive enzyme to help you with these larger, or harder to digest meals. Take the digestive enzyme about 10min before the meal and it will help you to break it down.  If you aren’t a pill popper, you can also try taking about 1tbsp of apple cidar vinegar before the meal in water, which also helps to increase your natural production of digestive enzymes.

It is also important to take a probiotic, not only will it help your to support your immune system but it will also help your digestive system process these foods.

Take a probiotic that contains 10billion active cultures (or cfu’s) and during the season take 1 capsule twice a day.

Fight the Post Christmas FLU!! 

It has been found that 1 tsp of sugar can reduce your natural killer cells ability to fight infection by up to 50% for 4 hours after ingestion. With the Christmas season being known for its sweets, it is important to protect your immune system during this time.

If you would like more information on this, please refer to our last newsletter, which is packed with information on natural ways to fight infection.

To review, it is important that the whole family be taking vitamin D, and a probiotic during the winter months to optimize that immune function.

Most of all, Happy Holidays!

It’s that time of year again – Spring! The snow has melted, the sun is growing stronger each day, and the rain is moving in to wash away all the rubbish that has been hiding under the snow for months.

We’re all familiar with the idea of “spring cleaning” as it relates to our homes, closets, and garages, but how about spring cleaning our bodies? The change of seasons is the BEST time to cleanse our bodies and get ride of the toxins that have accumulated over the winter.

You know how good you feel after your home has gone through a spring cleanse; now imagine how good your body will feel it if you did the same for it!

Everyone is in need of a full body spring cleanse. It doesn’t matter how well behaved we were this winter we are all exposed to hundreds of toxins everyday, and it’s important that we aid our bodies in an annual cleanse to help rid these toxins.

While the body is normally an efficient detoxification machine on its own, the world we live in can put a strain on even the healthiest of us. The build-up of these toxins in the body can lead to a variety of seemingly unrelated symptoms, such as, fatigue, headaches, malaise, irritability, mood swings, bloating, insomnia, and muscle and joint aches or pains.

While we may have limited control over our environment, we have a great deal of control over our bodies. There is enormous value for your body in a spring cleaning.

In recognition of this important practice Vibrant Living has paired up with two other health conscious organizations from the community - Moksha Yoga Waterloo and Seven Shores Urban Market and Café – to deliver a well- planned and organized two week 3nd Annual Community Wide Spring Cleanse in the K-W area.

You know you need it!

We know this isn’t the first time you’re heard about cleansing or detoxifying. So, if it’s your first cleanse or if it’s a part of your regular lifestyle, please join us in the exciting event.

Everyone is welcome, and you do not have to be a patient of ours to participate in this free event so invite your family and friends along!   Please visit our web site, at:

http://waterloocleanse.com

to learn more about and to register for KW’s 3nd Annual Community Wide Cleanse.

We look forward to having you participate in this exciting event!

Ingredients:

• 4 large tortillas shell/wraps (or lettuce leaf/collard green if you are trying to reduce your grains)
• 12 Tbsp of mixed beans (canned or soaked and drained)
• ¼ cup carrots, grated
• 1 cup alfalfa sprouts
• 4 tbsp of vinaigrette dressing (your choice)

Then Add some Flavour

• 2-4 Tbsp of mashed avocado (add some sea salt, pepper and lemon juice)
• 2-4 Tbsp of hummus, edamame dip or baba ghanosh
• 4 chopped olives

***we suggest that you add at least one of these options for a complete lunch

You Can Add

• ½ cup cheese (soy, rice, goat or cow depending on your personal needs)

Preparation Instructions:

• Lay out 4 Tortilla Shells/wraps or lettuce leafs on a cutting board
• Spread the wrap with your flavour (hummus, avocado etc)
• Add 3tbsp of mixed beans to each wrap
• Sprinkle with cheese (if using)
• Sprinkle with carrot, alfalfa sprouts
• Drizzle 1tbsp of dressing on top
• Fold the bottom of the wrap first (horizontally) then roll the sides vertically so that they over lap
• If available warm in an over or toaster oven and serve

What is agreed upon is that the long term effects of EMF is not known, and increased exposure has been shown to be harmful to your health.

Public exposure to radiation has increased dramatically over the past 20years mainly from wireless transmission devices. It is estimated that over 4 billion people worldwide are holding cordless or cell phones next to their head for minutes to hours a day.

Sources of EMF fields can come from any electrical devices including:

• Microwave, stove, refridgerator
• Electrical wall baseboards and heaters
• TV, computer
• Hair dryer, electrical blanket, electric tools, air conditioner
• Clock radios
• Power transmission lines

Sources of RadioFrequency (higher end of the EMF spectrum):

• Baby monitors
• Fluorescent lighting
• Cordless phones, cell phones
• Wireless Technology

Possible Health Implications with RF Fields

Cancer

Substantial evidence suggests that EMF can damage DNA and modify gene expression and lead to altered cellular function. The INTERPHONE study group conducted by the WHO found and increased risk of malignant bran tumours called gliomas. These studies showed an increased incidence of gliomas when cell and cordless phones were used for more than 10years and predominately on one side of the head.

The International Association for Research on Cancer classifies EMF as a carcinogen based on a 25 year study between the association between EMF and risk of childhood leukemia. They found further evidence that suggests an increased risk of childhood leukemia following maternal exposure to EMF during pregnancy.

Specifically related to Radiofrequency children and adolescence seem to be more at risk that adults.   Researchers have suggested that it is because childrens brains are still developing and their skulls are much thinner than adults. Therefore some worldwide governments and organizations are warning against cell phone use by children.

Other Possible Health Implications of Radio Frequency

Sleep, Learning and Memory

Melatonin is the hormone that is produced at night to control sleep and aid in the learning and memory process.  It has been found that RF exposure reduces the production of melatonin.

While all of these points can be challenged and debated, the bottom line is we are being exposed to many more frequencies than ever before and we don’t know for sure what the longer term effects are going to be. Because these frequencies are invisible, I think many of us including myself don’t even think about how many waves are passing through our brains every second.  Then, when I put my blackberry beside the radio and it is buzzing and beeping every 30seconds, it sort of makes me wonder…

I would be naïve to say that we need to abolish all technology! As I always say, I will not ask you to do anything that I would not be prepared to do myself.  Living in a very technologically savy family we have all of the latest gadgets and gizmos, however we do try to do what we can to limit our exposure.

Tips To Limit Your Exposure

Here are some things that we have implemented in our own family to reduce our negative exposure.

• Due to the negative exposure of EMF/RF on sleeping, keep all electrical devices 1metre away from all beds at night
  • Clock radio, TV
  • Due to childrens developing brains, keep all baby monitors at least 3m away from the crib/bed
• Avoid the use of electric blankets and use hot water bottles or bean bags instead
• Avoid the use of microwave ovens (for more than this reason…it also completely destroys the nutrition in your foods) or if you do use it stand away 1m
• When possible cook on the rear elements of the electric stove
• Limit the amount of time with cell or cordless phones beside your head, use speaker phone or texting/email instead
• Strongly discourage children and adolescents from using cell phones
• Do not use cell phones if there is low reception as it causes power surges
• Avoid using cell phones if pregnant or carrying small children
• Avoid living within 1km of major cell phone or power stations
• Do not put your laptop on your lap, use a table or make sure that there is at least 6inches between your lap and the device

If you have more tips, please post them below in the comments!

Weight gain – whether it be long or short term is dangerous for your health…your heart as to work harder, your joints are under more stress not to mention the fact that this extra body fat is inflammatory and has been shown to be linked with certain forms of cancer.

The reality is, we all need to indulge in moderation!!! There is no single human being that can eat all of these inflammatory and high fat foods and beverages and be healthy. Even those people that look “skinny” and eat “whatever they want” in terms of high sugar and high fat foods will NOT be healthy.

Therefore…we all need to learn moderation. The goal of the holidays whether you are on a weight loss or weight management program is to come out of the holidays being the exact same weight that we went in. Do not fall into the rut where you dig a hole so deep in terms of your weight that you have to then climb your way out in January. You are more than welcome to indulge…but use these 10 tips to forgo the holiday 10!!

Tip #1 – Exercise is a MUST

Think about it this way, you need to eat 3500 calories to put on 1 pound of fat. While this may sound like a lot…think about this

• Starbucks Gingerbread Latte – 270-330 calories
• Peppermint white chocolate mocha – 540 Calories
• Eggnog Latte – 470 calories
• Stuffing – 100g – 231 calories
• 1 slice Christmas Cake – 249 calories
• 1 glass wine – 90-245 calories

It adds up!! Especially when Christmas seems to last 4-6 weeks with all of the office parties and friend and family get togethers. Not to mention the fact that everyone seems to bring in “treats” for the office.

If you exercise, even 30min per day you are going to burn an average of 250-300 calories. It is one of your biggest tools to keeping this weight off – therefore my suggestion is to do at least 30min of exercise per day. Make exercise fun, and start making some healthy traditions – maybe instead of sitting on the couch in a coma like state after a large meal, you could take the family for a walk through waterloo park and look at the lights…or even around your neighborhood. Or on boxing day morning, your could start a tradition to go tobogganing or for a cross country ski. While you are making good habits for yourself, start to make some for the whole family

Tip #2 – Know your Intention before going to the party

We all do better with a plan. Therefore, when you have so many parties decide on the way there in the car what you are going to have. While you may not completely stick to your plan, you are going to come a lot closer than if you never set some goals in the first place. For example – at my work Christmas party I am going to have 2 glasses of wine, and some dessert but I am going to keep away from the high fat high calorie appetizers at the beginning of the night.

Tip #3 – Bring something you can eat to the party

If you bring a healthy option, you know there will be something there for you to eat. I have included a bunch of healthy salad and dressing recipes that are great. Dazzle your friends and family with a healthy and delicious new recipe. If all else fails and you have no time – go to zehrs and grab a fruit or veggie tray, bring an olive and pickle tray or some mixed nuts

Tip #4 – Don’t go to the party hungry

When we are hungry we make irrational food choices, and to get our blood sugars back up we crave foods that are high in fats, refined carbs or sugars – like the cheese dip with bread, the cookie tray or the bulldozer dip with nachos. One great way is to have a snack 45 minutes before you go to the party. Things like veggies and hummus, fruit and nut butter, a protein shake, a handful of nuts and seeds or a bowl of soup. This will just take the “edge” off so you can make good choices at the party

Tip #5 – Don’t stand beside the food table!!

Get a plate, and fill up on what you would like to eat and go and sit down and enjoy your food. It will help you slow down, and it will also help you to digest your food. One of the worst things we can do for our digestive system is eat on the run, or eat standing up

Tip #6 – Watch the size of your plate

Studies have shown that the bigger your plate the more you eat. If you have an option, choose a smaller plate and if you choose to go back for seconds then you may do so

Tip #7 – Choose your glass wisely

It has been shown that people tend to pour more into short wide glasses than tall slender glasses.

So – if you have a choice – always choose the tall slender glass

Tip #8 – Speaking of Alcohol

This is one of the areas that we can really increase the calories. Not only is alcohol higher in calories, but your body finds it a great source of energy…so uses the calories in alcohol for energy and stores the food that you eat alcohol with to store as fat.

Therefore…to reduce your alcohol consumption try to drink water in between your alcoholic drinks. Therefore, glass of wine – then a glass of water and so on

Tip #9 – Keep your portions balanced

We have talked before about the ratio of protein to carbs to vegetables…this applies to Christmas too!!

• ¼ of your plate full of protein (meat, fish)
• ¼ of your plate with your carbs – yes this includes stuffing and potatoes!! Also pasta, rice, bread, sweet potatoe, squash, yam
• ½ of your plate with veggies

This is going to make a huge difference in terms of your comfort and energy level after dinner. The poor turkey always gets blamed for “turkey tired” but really it is all the carbs, alcohol and sugar that we are eating!! Make this the Christmas that you don’t have to undo your belt and flake out on the couch after dinner!!

Tip #10 – Indulge in Moderation

When you are indulging …take your time, eat the food and really enjoy it. The most important thing is to indulge in moderation. When you do indulge, make it a choice and do not feel guilty. There in absolutely nothing wrong with enjoying all of the flavours that Christmas has to offer.

We wish all of you a very happy and healthy holiday season

Robin and Kristijana

Ingredients:

• 1 cup dried pitted dates, chopped
• 4 tablespoons low-fat milk
• 1⁄2 cup reduced-salt margarine
• 1⁄2 cup brown sugar
• 2 eggs, lightly beaten
• 1 cup self-raising flour
• 1⁄4 teaspoon ground cinnamon
• 1⁄2 teaspoon ground ginger
• 1⁄2 cup walnuts, toasted and roughly chopped

Pineapple and Marmalade Sauce

• 1 can (398 ml) pineapple pieces in natural juice, finely chopped
• 1 teaspoon arrowroot
• 5 tablespoons fine-cut orange marmalade

Directions:

1. Preheat the oven to 350°F (180°C). Lightly grease a 1 litre (1 quart) pudding basin lined with a disc of parchment paper.

2. Place the dates in a bowl and pour over 2 tablespoons milk. Stir to coat, then leave to soak.

3. Place the margarine, sugar, eggs and remaining milk in a bowl. Sift over the flour, cinnamon and ginger, and beat with an electric mixer for 2 minutes or until smooth. Fold in the soaked dates and walnuts.

4. Spoon the mixture into the pudding basin. Set the basin in a baking pan and pour in boiling water to come 1 cm up the sides of the basin. Cover the pan and basin with a tent of foil.

5. Bake for about 1 hour or until the pudding is lightly risen and a skewer comes out clean. If not, bake a further 10 minutes.

6. Meanwhile, make the sauce. Drain the pineapple, reserving 2⁄3 cup of the juice. Blend the arrowroot with a little of the juice in a small saucepan, then stir in the remaining juice. Bring to a boil and simmer for 1 minute or until thickened and clear. Stir the pineapple and marmalade into the sauce and simmer for a further 2–3 minutes, stirring occasionally.

7. Turn the sticky date and walnut pudding onto a serving plate. Spoon a little sauce over and serve with the remaining sauce in a bowl.

Preparation time 25 mins

Cooking time 1 hour

Serves 8

Nutritional information PER SERVING

• 382 calories
• 6 g protein
• 16 g total fat
• 2 g saturated fat
• 54 mg cholesterol
• 55 g total carbohydrate
• 42 g sugars
• 4 g fibre
• 199 mg sodium

Walnuts have a high unsaturated fat content, particularly as linoleic acid. Some studies have suggested that regularly including a small quantity of walnuts in the diet can help to reduce high blood cholesterol levels and reduce the risk of heart attacks.

Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada

Both apples and cranberries are at their best in the fall. This recipe brings together these two great autumn flavours to make a delicious warm drink.

By Jeff Crump and Bettina Schormann, authors of Earth to Table

Ingredients:

• 4 cups pure apple cider
• 1 cup cranberry juice
• 1/3 cup granulated sugar
• 2 tbsp brandy
• 1/2 tsp ground nutmeg
• 2 whole cloves
• 1 cinnamon stick
• Grated zest of 1 lemon and 1 orange
• Apple slices and fresh cranberries

Directions:

In a saucepan, combine cider, cranberry juice, sugar, brandy, nutmeg, cloves, cinnamon stick, lemon zest and orange zest. Heat over medium heat, just to combine flavors; do not boil. Strain and serve warm. Garnish with apple slices and cranberries.

Makes 6 cups

Ingredients:

• 1 lb. (500 g) Brussels sprouts, trimmed
• 2 cups (500 mL) apple juice
• 1 cup (250 mL) water
• 1 1/2 cups (375 mL) cubed butternut squash or pumpkin
• 1 cup (250 mL) young tender arugula (rocket) leaves
• 1/2 cup (125 mL) chopped walnuts, toasted
• 1/2 cup (125 mL) fat-free salad dressing

Directions:

In a saucepan, combine the Brussels sprouts, apple juice and water. Bring to a boil over medium-high heat, reduce the heat to low, cover, and cook just until the sprouts are tender yet firm when pierced at the base, about 15 minutes. Drain well.

Cut pumpkin flesh or butternut squash into cubes and roast in a 350°F oven for 30 minutes or until easily pierced with a fork. Put aside in a bowl.

Cut the Brussels sprouts lengthwise into thin slices. Add the slices to the pumpkin cubes or butternut squash and mix them gently together with fat-free dressing.

Divide the arugula among individual plates. Spoon the vegetables over the arugula and garnish with the chopped walnuts. Serve while still warm.

Makes 4 servings.

Nutritional information Per serving:

• 209 calories
• 6 g protein
• 11 g total fat
• 1 g saturated fat
• 3 mg cholesterol
• 28 g carbohydrate
• 6 g dietary fibre
• 302 mg sodium