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Common Cold Remedies

2012-01-08T08:01:00.002-05:00

Caught that cold everyone has? Here are some tips to get rid of that pesky visitor.

Rest – The number one must to get rid of your cold. If you can’t find the time to rest than that little bugger won't go away. Being well rested helps your body direct it’s energy toward the immune battle against your cold. Help out your immune system by taking the time to lay down. That means if you are a busy mother and time is almost extinct in your life try to lay down when the little one if down for a nap. The pile of laundry and sink full of dishes can wait. They may be waiting for a while but they can wait. You need your rest!

Vitamin C – Pick-up some Emergen-C, convenient little packets of 1,000mg of Vitamin C and a bunch of other vitamins and minerals. Easy to use: dissolve in a glass of water and drink up! Comes in a variety of flavours. I personally like Lemon-Lime, but they are all tasty. You can buy them about everywhere these days; health food stores, pharmacies, grocery stores. Vitamin C boosts your immune system, reduces the intensity and duration of cold systems.

Water – When you are sick the membranes of the respiratory tract become super dry. A dry throat invites unwanted organisms to settle and reproduce. Drinking water will keep your throat moist, prevent you from becoming dehydrated and help break up congestion. Recommended: 8-10 eight-ounce glasses of water daily for the average adult.

Oil of Oregano – This stuff tastes vile but it works! Oil of Oregano is an excellent early defense mechanism when you feel a cold or sore throat coming on. If you are already sick, it will help clear up sinus congestion and will boost your depressed immune system.

Garlic – Garlic appears to shorten a cold’s duration and severity due to its immune boosting capabilities and antiviral, antibacterial and anti-fungal properties. You can take the odorless tablet form or you can eat it in its raw form. If you are choosing the latter make sure to chop or mash the garlic to release it’s active component, allicin, which only forms when in contact with the air.

Salt water gargle – Again like the Oil of Oregano, gross but effective. The salt draws out the mucosa in the throat and the gargle eases the irritation in the throat. Try half a teaspoon of sea slat dissolves in 8-ounces of warm water 3-4 times daily.

Remember, the key to avoid getting sick is to build a strong Immune System. Read my: Top 5 Immune Boosters

Cool Stuff: For a FREE sample of Emergen-C visit: Canadian residents and US residents

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

New Year, New You: Baby Steps

2012-01-06T09:36:00.000-05:00

So you've started your New Year's health resolution. How's that going for you? Many people I have spoken to have already fallen off the wagon and it's only 6 days into the new year. Why is that? I think it's because their goals were unrealistic. If you are one of those people who've already said good-bye to their resolution to eat better or to go to the gym everyday, perhaps you should read my post: New Year, New You: Tips on Setting Goals

After ready New Year, New You: Tips on Setting Goals I encourage you to re-write your New Year's health resolution using my tips.

Now that you have your new New Year's health resolutions I want you to start each resolution at a pace you can keep up with. Think of this before you start. A baby doesn't learn how to walk overnight. He takes a serious of steps to get to the end result, walking.

Step 1- Holding his head up.
Step 2 - Sitting up on his own.
Step 3 - Pulling himself up.
Step 4 - Assisted walking.
Step 5 (End Result) - Walking on his own.

If your New Year's health resolution is to Eat Better here are a few baby steps that apply to most people who are currently eating an average North American diet.

Step 1 - Avoid congesting foods (fatty meats, bad fats, refined flours, refined sugar, dairy)
Step 2 - Eat a diet rich in non-glutenous whole grains, fresh fruits and vegetables, fresh pressed juice, fresh spring water, raw nuts and seeds.
Step 3 - Replace animal products at dinner at least 2 times per week with alternative protein sources such as legumes, grains, greens, sprouts, nuts and seeds.
Step 4 - Eliminate or at least cut down on caffeine, alcohol, recreational drugs and tobacco.
Step 5 - Eat in a calm and relaxed state, chew food thoroughly, keep meals simple and avoid overeating.

It’s inevitable that you will have a minor or major setback along your journey. A baby doesn't walk perfectly without have a few tumbles. They may cry but they always get up and start where they left off. You can learn a lot from them. After all we were once in their shoes, weren't we and we are doing just fine now walking on our own. A couple of chocolate cookies in the big scheme of things won’t ruin your entire weight loss goal. It may set you back a bit and you’ll probably feel guilty about it, but that’s it. Relax. My advice to my clients: Take a deep breath, brush it off your shoulder and move on. Learn from each lapse and come up with a strategy to work around it next time.

You may also find these articles I wrote helpful:

New Year, New You: Tips on Setting Goals
The Un-Diet: Say NO to Dieting in 2012

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

The Un-Diet: Say NO to Dieting in 2012

2012-01-02T13:00:00.010-05:00

So you're on a diet, eh? Undoubtedly the most popular New Year's Resolution is to lose weight, meaning going on a diet. I hate diets and completely disagree with them. You could say I am an old fashioned Nutritionist when it comes to making changes in your life. If you've read yesterday's post, New Year, New You - 5 Tips to Help you Stick to your New Year's Resolution you'll see that I am a believer and advocate on finding balance in your life. For the sake of this blog post I will be using the word diet, as in what you eat. If your New Year's Resolution is to lose weight then please consider not going on a diet and instead making a lifestyle change. Concentrate on getting healthy and naturally the excess weight will come off. Please take it from me when I say dieting does not work! Have you heard the phrase, easy come, easy go? It applies to dieting. Drastically cutting calories will give you weight loss but as easy as it came off the easier you'll pack in on, and some. So say no to dieting, will ya? No more grapefruit diets, master cleanses, cabbage soup diets and all that other garbage. Just eat, and eat well. Here's how...

Eat Whole Foods – This means eat foods that are closet to their natural state or closet too natural state. For instance, eat a baked sweet potato as opposed to a bag of potato chips, which has been processed, striped of its nutrients and saturated in oil and salt. Enjoy a crisp apple as opposed to packaged applesauce which in most cases contains refined sugar and preservatives. Choose sprouted or multi-grain breads over refined wheat where the bran and germ (the reservoir for vitamins, minerals and essential fatty acids) have been removed.

Choose Certified Organic – The term organic simple means foods that have not been exposed to pesticides, herbicides, fungicides, hormones, fertilizers and other harmful chemicals during their growing stages. More organic in the diet means less toxic material entering the body, therefore less work your body has to do to get rid of it and less damage to your body. Your body is an organic being and needs organic, natural foods to be well. Certain organic foods can be pricey and others are quite comparable to non-organic. Find a ratio of organic and non-organic foods in your kitchen that fit your household budget. Fact: If you are healthy and eating all fresh, organic foods you should have no body odor. Body odor is a sign of toxicity. See: Spring Cleaning: Your Body for more information on toxicity in the body.

Choose Foods that are Dense in their Nutrients – When making food choices concentrate on picking foods that are dense in their nutrients. For example, eat oranges for their vitamin C and Kale for its calcium. Also, go for more nutritious foods; romaine lettuce over iceberg lettuce, yams over white potatoes, brown rice over white rice and lean cut meats over organ meats and pork.

Moderation, Variety and Rotation – We are all human and sometimes you just want to go out and have a burger and a beer with your bff. Let yourself have a cheat day and don’t feel guilty about it. A cheat day is an example of having moderation in your diet. Remember this: Everything in moderation, even moderation. Don't be too laid back, you must own your lifestyle change to stick with it. Variety is just as important. A good rule of thumb is to buy brightly coloured fruits and vegetables to ensure you are getting a variety of different vitamins and minerals in your diet. Remember this: Similar Colours = Similar Nutrients. Lastly, make sure to rotate your foods every day. Eating the same foods day after day can result to food intolerances.

Drink Water – Drink fresh spring or distilled water everyday. Your body is 55% body after all so it just makes sense! How much you ask? Divide your body weight by 2 and then divide by 8 to get the number of 8oz glasses of water you should drink per day.

Balance – Find a diet that is realistic and complements your lifestyle that way it becomes a part of your life and not just another fad. Balance in nutrients, food groups, flavours and colours, prevents boredom and nutritional imbalances. For more information on realistic goal setting read: New Year, New You - 5 Tips to Help you Stick to your New Year's Resolution

Pledge that 2012 will be the year you finally say NO to ridiculous dieting. Eat, eat well and be well. Don't make it complicated because it's not.

You may also find these articles I wrote helpful:
Tips on Healthy Snacks
Sports Nutrition: Pre-Workout
Sports Nutrition: Post-Workout
Top 5 Healthy Sugar Substitutes
5 Stress-free Stress Busters

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

New Year, New You: Tips on Setting Goals

2012-01-01T12:03:00.002-05:00

5 Tips to Help you Stick to your New Year’s Health Resolution...once and for all!

Be Realistic –Every year millions of people make resolutions that never make it past March 1st because their goals sound great at the time but are completely unrealistic. If you’re starting a fitness and/or nutrition program, you need to ask yourself if it’s something you can do for the rest of your life. If the answer is no! Stop, Reassess, and Start Over.

Find your Motivation – Whether it’s the teeny weeny polka dot bikini or 10 proper push-ups figuring out why we want these things and having that motivation as your end goal is very important. Having that light at the end of the tunnel will give you the motivation you need when the road gets bumpy.

Set a Timeline – Write down your goals, come up with ways to reach them (Be Realistic – see Tip 1) and set a goal date. For example: Goal #1: Lose 10lbs of fat (that’s your goal), training with Personal Trainer 3 times per week + session with Nutritionist once per week (these are the things you’ll be doing to reach that goal) in 10 weeks (realistic goal date – 1-2lbs fat loss per week)

Hire an Expert – Once January 1st hits the gyms are swarmed with New Year’s Resolution-ers. Many people don’t even bother to look at their current fitness level. Rather, they look to cardio machines and weights and just throw something together with the thought it will help them reach their goal. The best thing you can do is seek the advice of a Certified Personal Trainer and a Registered Holistic Nutritionist. Certified Personal Trainers are invaluable to showing you the exact things to do to reach your goal in the safest, most effective and shortest amount of time. Registered Holistic Nutritionists design nutrition and lifestyle programs which are unique to the individual's bio-chemistry and lifestyle patterns. Remember to check their credentials. You want a Registered Holistic Nutritionist with a diploma in Holistic Nutrition and a Certified Personal Trainer or Pilates/Yoga Instructor (depending on your needs and goals) who has completed all their courses, passed their exams and/or holds a diploma or degree in Exercise Physiology.

Learn from your Setbacks- It’s inevitable that you will have a minor or major setback along your journey. A couple of chocolate cookies in the big scheme of things won’t ruin your entire weight loss goal. It may set you back a bit and you’ll probably feel guilty about it, but that’s it. Relax! My advice to my clients: Take a deep breath, brush it off your shoulder and move on. Learn from each lapse and come up with a strategy to work around it next time. End of story.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Give the Gift of Wellness

2011-12-10T16:17:00.002-05:00

My Wholesome Home logo

GIVE the GIFT of Wellness this Holiday season! My Wholesome Home Gift Certificates are now available.

Choose from a variety of services or simply a numeric value.

To ensure delivery before Christmas please order by December 15th.

For more information: e-mail: melissa.macchione@bell.net call: (416)272-6006

Beautiful Beets: Benefits and Recipes

2011-12-10T14:48:00.001-05:00

I'm really feeling the abundance of root veggies in the markets this time of year. I especially have been drawn to beets. Perhaps it's a subtle signal from my body that my liver needs some extra care as I have been under some stress the past couple of months. It is no secret that beets are your liver's best friend. They improve your liver by thinning bile and allowing it to flow through the liver and into the small intestine more freely. Bile breaks down fat and stimulates peristalsis (digestive tract muscle contractions that move food along) it also reduces the risk of forming gallstones. Beets also protect against cancer, Alzheimer's and osteoporosis and neural tube defects in babies. They are filled with a respectable amount of goodness.

Nutrition Value of Beets: Per 100 gm

Vitamin A : 20 IU

Thiamine : .02 mg

Riboflavin : .05 mg

Niacin : .4 mg

Vitamin C : 10 mg

Calcium : 27 mg

Iron : 1.0 mg

Phosphorus : 43 mg

Fat : .1 gm

Carbohydrates : 9.6 gm

Protein : 1.6 gm

Calories : 42

Juicing

My all time favourite way to eat beets is actually by drinking them because of the instant energy boost I get. A study led by the University of Exeter, published in 2009 in the "Journal of Applied Physiology," reported that beet juice may have the most benefits when it comes to improving athletic stamina. Not only has beet juice been found to help boost athletic performance, but the vegetable has also been linked to helping those with lung and heart problems and aiding in general overall health.

Nitrates

The Exeter-led study pointed to the benefits of nitrates, concluding that they boost a cyclists's endurance by 16 percent. Nitrates are helpful to athletes because they quickly bring oxygen to muscles, essentially making the hard efforts easier. Consider a glass of beet juice as part of your pre-workout meal.

More Benefits of Beet Juice
Helps stimulate the function of liver cells and protect the liver and bile ducts.

Effective in the treatment of acidosis as it is an alkaline vegetable.

Can help relieve constipation

Beet juice and carrot juice when combined is excellent in the healing gout, kidney and gall bladder problem.

Recipe: Liver Detox Juice

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Unauthorized use is prohibited. If you have any questions please contact the administrator.

2 Beets (with tops-optional), scrubbed and cut into pieces

2 Carrots

2 Apples

3 stalks celery

1 wedge of lemon

1-2 inches of fresh ginger root

Milk Thistle (optional)

Considerations
Everybody is different. Some people find Beet juice (especially when the tops are juiced) to be very powerful with sometimes uncomfortable detoxifying effects (dizziness, mood swings, fatigue). This is common as toxins are being eliminated from your body. Slowly increase the amount of beets from ½-1 medium size beet to 1-2 whole when making your juice. Be sure to drink plenty of water as well to help the toxins leave your body.

When eating red beets you may notice a red color to your urine or stools. Don’t be alarmed it’s just the red colour, betacyanin, from the beets.

Tip:
Save the green leafy tops as they can be cooked like swiss chard, rapini (see picture below), spinach or similar dark leafy greens. Beet tops are rich in beta-carotene, folic acid, chlorophyll, potassium, vitamin C, and iron.

Recipe: Sautéed Greens

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1 bunch dark leafy greens washed (choose 1 or more of the following: rapini, beet tops, swiss chard, dandelion, spinach, black kale)

2-3 large garlic cloves sliced or whole

1 tsp dried red chili pepper

2 tbsp extra virgin olive oil

Salt and pepper to taste

1) Steam greens until tender in vegetable steamer

2) Heat oil in medium sauté pan

3) Add garlic and sauté until tender

4) Add greens and toss

5) Add chili, salt and freshly ground pepper; toss.

6) Sauté until greens are nicely coated with the oil and spices.

7) Serve with fresh artisan bread. Yum-oh!

Tips for Healthy Holiday Eating

2011-12-10T07:55:00.001-05:00

The Holidays are here and in full effect! You’ve already found yourself surrounded by chocolates, eggnog, cookies and party invites! Here are a few strategies on how to stay on track during this tempting time of year.

Pre-plan-Decide ahead of time how you will handle the different events of the season. For non-festive days, plan healthy meals and snacks, and make sure to get some exercise in every day, even if its just 30 minutes.

TIP: No time for exercise this time of year? Split your workout into two. 15 minutes first thing in the morning and 15 minutes before you go to bed.

Snack - Eat a snack before you head out to a dinner party. Have a cup of yogurt with fresh fruit or some lavash and raw vegetables with hummus, so hunger won’t rule your choices. TIP: Before you eat, have an 8oz glass of water. Often we mistaken thirst for hunger.

Slow down – There is no need to do without your favourite foods, just take small portions , chew your food and eat slowly. TIP: Put your cutlery down between bites and talk between bites, so your meal will last longer and you will actually enjoy it rather than scarfing it down.

Moderate - Avoid guilty pleasures you can have anytime, such as chocolates, cookies and chips, and go with small portions of your seasonal favourites such as eggnog, rum-drenched fruitcake and all the yummy fancy cheeses. TIP: Before eating, see what is being served. If there are raw vegetables, seafood (sans the butter), mini quiche, dips (sans the cream), start with those, to take the edge off your appetite.

Have Dessert - Have some fruit half hour before having any rich dessert to avoid over doing it. TIP: Try to split dessert with a friend and have a cup of herbal tea with it.

Enjoy a Drink...or two – If you are going to have that eggnog be aware that an eight-ounce serving of non-alcoholic eggnog has about 362 calories. A five-ounce glass of white wine is 100 calories, a 12-ounce beer is 150 calories and a three-ounce martini has about 195 calories. Weigh out your options. Do you want to drink your calories or eat them? TIP: Hold your drink in your right hand if you are right-handed (or left hand if you’re a lefty) as it will make it more difficult to reach for food on impulse.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

All Aboard the Gluten-free Bandwagon

2011-11-24T21:57:00.002-05:00

This post is inspired by Beauty FIT Beast's 5 for 15 Challenge. You can view my posts for the challenge here. Participants have cut out gluten, sugar, fake sugar, alcohol and preservatives. As the Nutrition Specialist for the challenge and for Beauty FIT Beast its my responsibility to inform and inspire participants during their 15-day challenge. This week it's all about gluten.

What is Gluten?

Gluten is a special type of protein that is commonly found in rye, wheat and barely. Therefore, it is found in most types of packaged foods, cereals, energy bars and in many types of bread. Not all foods from the grain family contain gluten. Examples of grains that do not have gluten include brown rice, wild rice, corn, buckwheat, millet, amaranth, quinoa and oats.

For people with celiac disease (an autoimmune disorder that causes damage to the small intestine) cutting gluten can relieve a host of symptoms, including bloating, cramps, nausea, anemia, irritability and depression. But many other people who haven't been diagnosed with the intolerance are jumping on the gluten-free bandwagon.

Here's why...

Tip: Try millet flour as a wheat flour substitute when baking.

Gluten-free Grains and their Benefits

Brown Rice and Wild Rice: High levels of B Vitamins and fiber can be found in both brown and wild rice. Brown rice products can be easily found not just in health food stores but major grocery stores as well. You will find a variety of pastas, breads, tortillas and chips all made with brown rice. My Favourite: Brown Rice Bio-Buds by: Sha Sha Bread Co.

Corn: Shocking, I know. Not all corn has been converted to ethanol. Not only can you eat corn, but you can eat anything made from corn flour. Tip: Buy Certified Organic corn and corn products as corn crops are generally GMO and sprayed heavily with pesticides.

Buckwheat: Despite the name, buckwheat does not contain wheat. Buckwheat contains all 8 essential amino acids making it a complete protein. Good source of calcium, B Vitamins, iron and fiber. My Favourite: Buckwheat Soba Noodles by: Eden Foods

Millet: Considered one of the first cultivated grains, millet is a great source of magnesium, potassium, phosphorous and B-complex vitamins. My Favourite: Millet Puffs by: Natures Path

Amaranth: High in protein, Vitamin C, calcium and iron. Great source of fiber. Gluten-free. High level of lysine, an essential amino acid. I like: Organic Amaranth Flour from: Bulk Barn for baking as well as Millet Flour.

Quinoa: This is a nutty, rice-like grain from South America that can be used as a substitute side for rice, couscous and pasta. Quinoa contains all 8 essential amino acids making it a complete protein. Rich in iron, calcium and phosphorous. TIP: Instead of water, cook quinoa in chicken, beef or vegetable stock for added flavour.

Oats: There has been some debate as to whether people with the digestive intolerance can eat oats. Research in this area continues. What I know is that oats are delicious and insanely nutritious. Oats are known to lower bad cholesterol, are mildly laxative and contain excellent levels of protein, B vitamins and minerals. My NEW Favourite: Cavena- Naked Oats by: Wedge Farms

Top 5 Benefits of going Gluten-free

1) Weight loss as sugar and fat intake is drastically reduced.

2) Increase in energy levels, lower bad cholesterol levels and even assist the body’s digestive processes.

3) Eliminate symptoms such as diarrhea, constipation, bloating, and excessive gas.

4) Decrease congestion, sinus and skin problems.

5) Since consuming processed foods will be virtually eliminated and replaced with fresh whole foods, overall health and well-being sky rockets!

Savory Grain-free Crackers by: Gluten-free Goddess

You can find many gluten-free recipes on-line. For the BEST source for delicious, inspiring gluten-free recipes visit Karina, The Gluten-free Goddess’ blog: http://glutenfreegoddess.blogspot.com/

Top 5 Immune Boosters

2011-11-20T17:53:00.002-05:00

The furnaces are on, the heavy sweaters are out and today we attended The Toronto Santa Claus Parade. We have been very lucky here in Toronto with warm, sunny weather but the coughing kids on the subway were a reminder that cold and flu season is upon us! Greaaaat.

Did you know? 80% of the body’s immunity lies within the digestive system. Therefore proper food choices and supplementation is of utmost importance now more than ever.

Staying away from refined and processed foods will help your immunity, but there are certain foods and things you can do to be sure to add into your daily life to build a strong immune system.

Here my Top 5 Immune Boosters:

ACE

A - Vitamin A reduces the severity and occurrence of colds. It can be found in pumpkin, sweet potato, carrots, kale, and spinach all of which are in season right now.
C - The most popular immune booster is vitamin C, which enhances immune cell activity and can be found in guava, kiwi, and citrus fruits.
E - This important antioxidant and immune booster doesn't get as much press as vitamin C, yet it's important to a healthy immune system. Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria.Vitamin E can be found naturally in nuts, seeds and whole grains.

Zinc
Zinc is Vitamin C’s partner in crime also boosting immune cells while reducing the duration and severity of the common cold. Zinc rich foods include garbanzo and lima beans along with green peas.

CoQ10 (Co Enzyme Q10)
One immunity underdog is CoQ10, which all of our body’s cells need, and although we can make CoQ10 in the presence of a healthy diet, unhealthy diets zap this nutrient out just when we need it most. Good thing CoQ10 can also be found in nuts and broccoli. Aiming to get a good source of these nutrients daily during cold and flu season, along with a healthy balanced diet, will give your immune system the strength it needs- and can help you save on tissues too.

Exercise

Stephanie Joanne seasoned health and fitness entrepreneur says, Exercise will reduce those symptoms linked

to a weak immune like stress, poor diet, sleep etc. It also increases production of bacteria fighting cells!

Keeping our immune systems functioning better with moderate exercise. But warns us that, Too much

however (over training) can do the reverse.

Meditation
Ai-Linn Chua Henderson Natural Healing Practitioner and Teacher at The Modern Mystery School says, The practice of meditation helps to relieve stress my helping to relax the physical and mental body. Research has shown that just 15 minutes of meditation a day is equivalent to 4 hours of sleep! By having a regular meditation practice the individual will notice a decreased stress response to normal everyday stressors and a much clearer out look on life and improved mental function. Follow Ai-Linn's guide to easy, stress-free meditation here.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Top 5 Healthy Sugar Substitutes

2011-11-12T09:57:00.001-05:00

This post is inspired by the challenge I am about to embark with a group of individuals, some who I know and some who I hope to get to know a bit better. If you've been living under a rock and haven't heard of Beauty FIT Beast's 15-day Challenge here's what it's all about.

For 15 days participants will give up the following 5: Gluten, Sugar, Artificial Sweeteners, Processed Foods and Alcohol (Cigarettes as well, if you smoke) and whatever else they want to give up (example: I am giving up coffee) or do something to enhance your health (example: I promise to sweat everyday). For more information on this free challenge and the professionals leading the challenge (I am one of them) simply follow this link and sign-up.

One of the most challenging things to give up is sugar. As most of us know, sugar is found naturally in fresh fruit and vegetables. This is the most clean and natural source of sugar. Fruits and vegetables are packed with vitamins and minerals needed for us to maintain optimum health.

There are five other healthy sugar substitutes that are clean, tasty and lower on the glycemic-index when compared to refined sugar and have health benefits.

Stevia

Stevia is believed to have anti-bacterial, anti-septic, anti-microbial, anti-oxidant, anti-glycemic, and anti-hypertensive properties which may help with hypertension (high blood pressure), diabetes, chronic fatigue, indigestion, upset stomach, heartburn, weight loss cold and flu and candidiasis. It may also improve energy levels, strengthen immune system, stimulate mental activity, and may also help in withdrawl from tobacco and alcohol addiction.

Honey

Honey contains a variety of flavonoids and phenolic acids, which act as antioxidants, eliminating free radicals. Darker honeys have higher antioxidant content than lighter honeys.

100% Pure Maple Syrup

Maple syrup is an excellent source of manganese and zinc. Zinc and manganese are important allies in the immune system. Manganese is an essential co-factor in a number of enzymes important in energy production and both act as antioxidant defenses.

Agave Nectar

Agave nectar's sweetness comes primarily from a complex form of fructose called inulin. Fructose is the sugar that occurs naturally in fruits and vegetables. The carbohydrate in agave nectar has a low glycemic index, which provides sweetness without the sugar rush and blood sugar spike caused by refined sugars.

Dates

Dates are an excellent source of dietary fiber which prevents dietary LDL cholesterol absorption in the gut. It is also a good bulk laxative keeping you regular.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Sports Nutrition: Post-Workout

2011-11-03T11:15:00.001-04:00

The goal of the post-workout meal is to quickly and efficiently refuel the muscles and provide them with the raw materials they need to rebuild themselves to grow.

There are two anabolic windows in which you should be feeding your body.

Post-Workout Window #1 (within 45 minutes of completing workout – however the sooner you refuel the better) – During this window a liquid source is ideal because it can be processed and utilized by the body quicker. This is especially recommended for people with an underactive digestive system. A high quality whey protein or plant protein powder. One which includes BCAAs and Glutamine will fit the bill as well.

Post-Workout Window #2 (within 90 minutes to 2 hours of completing workout) – During this window you are fuelling your body with food sources. The meal should be heavy on protein and complex carbohydrates. While protein builds muscles the carbohydrates spike your insulin levels providing the body with a transport system for the nutrients to reach the muscle cells. For women a minimum 20 grams of protein is recommended and for men a minimum of 30 grams of protein is recommended.

Gaining mass?

If your goal is to gain mass your post-workout meal should be approximately 15-25% of your daily caloric intake. For example: If your diet calls for 3000kcal/day, your post-workout meal should be 450-750kcal. Don’t be shy, eat!

Sports Nutrition: Pre-workout

2011-11-03T10:46:00.004-04:00

What you eat and when you eat it can increase or decrease the effectiveness of your workout. Recovery, anabolism and results depend on two key meals: Pre-workout and Post-workout.

Pre-Workout Nutrition

Your pre-workout meal is the second most important meal second to only the post-workout meal. The goal of this meal is to prepare the body from the stress it is about to endure. The pre-workout meal isn’t much different from one of your normal meals. It should be focused on protein and complex carbohydrates. It is important that both these macronutrients be present and consumed 60-90 minutes before exercise. Eating too close to exercise doesn’t give the body enough time to digest and make the nutrients available to the body during exercise.

So what do I eat?

Complex Carbohydrates in your pre-workout meal will help ensure you have adequate energy levels for your workout.

Bananas are packed with potassium which aids in maintaining proper nerve and muscle function. Your body doesn’t store potassium for long periods of time therefore during an intense workout your potassium levels will drop. Pair the banana with a handful of raw almonds and yogurt and you have yourself a quick, complete and easy pre-workout meal.

A bowl of oatmeal is another great choice. Oats are full of fiber and are low on the glycemic index meaning the carbohydrates are released into your bloodstream gradually, keeping your energy levels constant during your workout. Oats also contain B vitamins which lower stress, increase energy and convert carbohydrates into energy.

A study led by the University of Exeter, published in 2009 in the "Journal of Applied Physiology," reported that beet juice may have the most benefits when it comes to improving athletic stamina. Not only has beet juice been found to help boost athletic performance, but the vegetable has also been linked to helping those with lung and heart problems and aiding in general overall health.

Nitrates

Check out Sports Nutrition: Post-Workout for what, when and how much to eat after your workout.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Top 5 Nutrition Myths

2011-11-02T10:49:00.011-04:00

Here are the most common nutritional myths I am asked on a daily bases. Let’s clear it up once and for all, shall we?

Myth #1: All fats are bad.

We all need fat in our diets as they help us absorb certain nutrients.

Fats make up an important part of every cell membrane in our body and help with proper nerve function, among other things.

Some fats are good for us and of course some are bad for our health. The key is to replace bad fats (saturated, hydrogenated and trans) with good fats (mono- and polyunsaturated).

Good fats include: Olive oil, flax oil, fatty fish like salmon and sardines, avocados, raw nuts and seeds, natural nut butters, legumes, leafy green vegetables and lean cuts of meat.

25 to 30 percent of your daily diet should come from healthy fats.

Myth #2: Avoid carbohydrates to lose weight.

Severely limiting carbohydrates will result in the loss of muscle and water along with only a small amount of fat.

It is important to limit the amount of carbohydrates in your diet that come from simple carbohydrates (refined flour and sugar).

Cutting carbohydrates out completely deprives your body from essential nutrients found in wholesome carbohydrates such as fruits, vegetables, legumes and whole grains. These are called, complex carbohydrates.

Allow 45 to 50 percent of your diet to come from complex carbohydrate sources (half of those from vegetables). Good fat should make up 25 to 30 percent of your daily diet, and 15 percent to 20 percent from lean animal and plant protein.

Myth #3: To lose weight you must follow a very low-calorie diet.

Eating too few calories puts your body in starvation mode. This actually does the opposite of what you are trying to achieve by slowing down the rate at which you burn calories.

A better approach is to eat smaller, more frequent meals and snacks.

A slower, more gradual weight loss will lead to loss of body fat without risking loss of too much muscle tissue and in the long run is easier to manage.

Aim for a healthy weight loss of 1-2 pounds a week.

Try cutting your total daily calories by just 500kcal a day for a 1-2 pounds loss per week.

To maximize fat loss and help keep your blood sugar levels stable and metabolism operating at optimum speed aim to eat every 3-4 hours.

The more muscle mass you have, the faster your metabolism works and the more fat you will burn. Therefore incorporate weight training into your exercise regime along with a healthy balanced diet.

Myth #4: Eating eggs raises your cholesterol levels

Not necessarily. Yes, eggs are high in cholesterol, but the link between naturally occurring cholesterol and your cholesterol levels isn't clear-cut.

The liver produces 80 per cent of the cholesterol that's in your body. The rest comes from the food you eat, mainly from foods high in saturated fat and trans fat (deep fried foods, pastries, chips, JUNK!).

Myth #5: Only eat when you're hungry

Your body works best when it's receiving a steady supply of fuel. The fuel in this case is food.

Eating regularly helps your body regulate blood-sugar levels and keeps your body burning calories instead of hoarding them and saving them as fat.

If you go long periods without food your blood sugar levels fall, causing you to crave a quick sugar fix. Your body wants glucose but more than often people will translate that to needing sugar, as in sweets. Feed your body something nutritious. It will give you the spike of energy it craves and will keep you fuller for longer.

Do you have a nutritional myth you would like cleared up? Leave it below and I will answer it for you!

5 Stress-free Stress Busters

2011-11-01T15:03:00.002-04:00

Lately I have been feeling rather stressed. Blame it on the female cycle, the full moon, unfulfilled expectations, financial difficulties, starting a new job…argh, I can go on forever these days. Feeling this way I thought it would be a good idea to take some of my own advice. Gee, what a thought. Interestingly enough I wrote a blog post on the effects of stress on the Nervous System last year right around this time. Strange. But first a recap of last year’s blog post Supporting your Nervous System. What stress actually does to our bodies.

During stressful events, our adrenal glands release adrenaline, a hormone which activates our body’s defense mechanisms causing our hearts to pound, blood pressure to rise, muscles to tense, and the pupils of our eyes to dilate. The Nervous System is the master control center in the body. It is designed to allow rapid internal communication by detecting and responding to constant changes inside and outside the body. None of our body systems (Digestive, Cardiovascular, Immune, Lymphatic.etc) are capable of functioning alone as they all work together to maintain homeostasis (balance). The Nervous System is the chief of all the systems and that is the exact reason why we need to take care of this important body system.

Why we must reduce stress
Reducing stress also reduces your risk for heart disease, the number one killer of American women, and certain types of cancer. Many women experience PMS and menopausal symptoms will find the severity of these symptoms improved dramatically, once reduced stress level is achieved. Untreated stress leads many people to depression, anxiety, headaches, and a host of other complaints, making reduction of stress important factor in improving your total health.

So where do we start? 5 Stress-free Stress Busters

Exercise

Physical exercise is one of the most effective ways of relieving stress. It improves blood flow to the brain and causes the body to release endorphins. Even just 7 minutes of intense exercise can get these little guys going and having you feel more energized and mentally relaxed. Beauty FIT Beast is an excellent source for fresh, new exercises to surely get the blood pumping.

Keep a Journal

Reflect on your day, your emotions, and your personal goals. Include everything that stresses you, so you can start to recognize patterns and take appropriate action. Writing is also a great way to relax and put things into perspective.

Get Organized

Set aside a place for bills, paperwork, and important documents. Store items you use most often in accessible places. I purchased some baskets from the dollar store to keep these loose papers in and out of the way. Spending five minutes straightening your office, purse/brief case or main living area at the end or beginning of your day will not only make your work more productive but also bring your mind to a sense of clarity. Keep a long-range calendar and a short-range to-do list. Check off items as you finish them for a sense of accomplishment.

Meditate

Ai-Linn Chua Henderson, A Natural Healing Practitioner says, When we become aware of our thoughts, we are then able to see certain things about the way we make choices in our lives, or the way we react to things, and this awareness is powerful. Because this awareness gives us the power to change the thought patterns that hold us back, and allow us to consciously create new ways of thinking and patterning. Follow her easy meditation to help you de-stress, Meditation Made Easy: 10 Steps to finding your Inner Self.

and of course……

Proper Nutrition

This photograph belongs to Melissa Macchione. Unauthorized use is prohibited.

Eat breakfast within 1 hour of waking to break the fast will give your body the much needed glucose found in your food to give you energy. Lack of energy equals lack of motivation, attention and mood. Start off the day on the right foot. Try my Morning Glory Oatmeal which is packed with feel good ingredients such as whole grains, blueberries, nuts and seeds.

Small more frequent meals – You want to avoid drops in your blood sugar levels. Eating small more frequent meals, every 3-4 hours, will help control blood sugar levels resulting in an overall better mood. When drops in blood sugar levels happen we tend to become more on edge and depressed. Try some of My Favourite Stress Busting Snacks in between meals to avoid the icky lows.

Reduce or Eliminate Caffeine Intake – Avoid going for a coffee mid-afternoon for the increase in energy, instead go for a Stress Busting Snack. Caffeine stimulates the central nervous system. Heavy daily caffeine use (4 to 7 cups of coffee per day) can cause: insomnia, nervousness, restlessness, irritability, nausea or other gastrointestinal problems, fast or irregular heartbeat, muscle tremors, headaches and/or anxiety. If you are missing the caffeine go for a green tea. Yes, green tea contains caffeine however the benefits of green tea out weigh the negatives when compared to coffee.

Eat Consciously to elaborate on yesterday’s post, Conscious Eating, here are a few tips to help you eat mindfully.

1) When preparing your meal enjoy yourself. Put on your favourite music, have a clean and today work space, take pictures of your creations and have fun doing it!

2) When sitting down the meal you just prepared with love really look at the food.Recite in your mind or out loud what it is you are about to eat.

3) Eat slowly. As hungry as you may be and as delicious as the food is slow down! Twenty minutes is the time it should take to consume your meal. Tip: put your fork/spoon/hands down in-between bites.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Consious Eating: Should I or shouldn't I?

2011-10-31T10:34:00.002-04:00

The foods you eat affect all aspects of your life. If you listen to your body, it will give signals as to the best nutritional choices for you. Notice how certain foods affect you.

Do certain foods affect the quality of your sleep?

Are you waking up in the middle of the night?

Are you having trouble falling asleep?

Do your food choices affect how you feel first thing in the morning?

Do you wake up feeling rested?

Are your joints stiff?

Do you have a stuffy nose?

How do you feel the rest of the day? Physically, Mentally, Emotionally and Spiritually

How do you feel before, during and after a meal? Energy level before and after eating, level of hunger, stress level, bloating, gas, fatigue?

How are your bowel movements: Frequency, quality, ease of elimination?

Practicing conscious eating is one of the very first things I teach my clients and the biggest challenge most of them face. I do this by asking them to keep a Food and Mood Journal. In your Food and Mood Journal use the questions above and track what foods you are eating, when you are eating them and where you are eating them (in your car, at the table, over the sink). Before you eat that double cheeseburger, again, you can look back a few days before when you ate the same thing and see how you felt before, during and after the meal. You may be surprised to see similarities of how you felt before eating it. Chances are if you experienced indigestion, fatigue, emotional instability, constipation after eating the burger you will probably experience the same symptoms again.

Take the time to bring awareness to your food choices and notice how they are affecting you as a whole. You may be surprised to find out some of the foods, which are considered healthy, may not be for you. In addition, you may notice you are eating too many of the foods or shall I say, non-foods, that are satisfying while you are eating them but in the end give you that yuck feeling. Your conscious eating will bring insight on your choices, which than will bring you a sense of clarity, well-being and a balance of the body, mind, and spirit.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

5 Guilt-Free Halloween Treats

2011-10-27T17:52:00.004-04:00

Halloween is just a few days away. The bowls of candies and chocolates have already made their way to staff lunchrooms, board rooms and desks. You’ve been working hard in the gym and you deserve a treat gosh darnit!

Here are my 5 favourite guilt-free Halloween (or anytime) treats to enjoy, without feeling bad, all coming in under 150 calories.

5) 150 calories – 16 Sour Patch Kids. Also my favourite movie snack, you’ll gobble up 16 fairly quickly as they are quite small and the sourness is highly addictive. Have a glass of H2O along with this to avoid going over board.

4) 84 calories – 2 Dove Dark Chocolate Promises. You get the benefit of dark chocolate’s antioxidants all while satisfying that sweet-tooth.

3) 100 calories – My favourite chocolate, two and a half mini Reese’s cups (hate to admit I have eaten an entire tray of the big-size one too many times) or two mini bite-size Snicker’s bars.

2) 50 calories – Pucker-up for two Hershey’s kisses (plain or almond) or get your tootsie roll on with two mini Tootsie rolls.

1) 125 calories – Trick-or-Trail Mix. A DIY treat that you can put together on your own. I make enough for the entire month (you can prepare weekly if you prefer) that way I always have a healthy treat in my desk, purse, gym-bag and even in my son’s diaper bag.

Recipe: Mix 10 raw almonds, 1 tbsp raw sunflower seeds, 1 tbsp raw pumpkin seeds, 1 tsp cacao nibs, 1 tbsp goji berries and 1 tsp unsweetened shredded coconut. Bundle them up into individual snack-pack bags. Delicious, nutritious and guilt-free anytime of year!

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

VIDEO: Tips on Healthy Snacks

2011-10-24T15:50:00.003-04:00

Trail mix

Look for a healthy mix that includes nuts, seeds and dried fruits; avoid varieties with high-sugar ingredients such as milk chocolate chips and bad fats such as vegetable oil. The dried fruit will provide you with healthy sugars for a quick energy boost, while the seeds and nuts will prevent your insulin level from dropping, giving you a long sustained energy level. For a healthier sweet alternative include dried fruit, shredded coconut and cacao nibs. Be sure to include almonds as well. The monounsaturated fats found in almonds provide energy-boosting essential fatty acids such as omega-3s and omega-6s.

Recipe in video: 2 tbsp Raw almonds, 1 tbsp Raw pumpkin seeds, 1 tbsp Raw sunflowers seeds, 1 tbsp Goji Berries, 1 tbsp Cacao nibs and 1 tbsp Unsweetened Shredded Coconut.

Yogurt

The magnesium in yogurt activates enzymes that are involved in the metabolism of protein and carbohydrates giving you an energy kick. This explosive source of energy is best used before physical activity (example: cardio or weight lifting). Choose plain yogurt over the fruit bottom/stirred kind as these tend to be packed with sugar. Missing the fruit? Add your own! I like: 1 cup Plain Greek Yogurt, ½ cup fresh raspberries, my trail mix (see above recipe) and a drizzle of agave nectar. Yum!

Energy bars

There are many types of energy bars out there. Some contain mostly protein, whereas others are composed largely of carbohydrates. For a quick boost in energy choose a bar that leans more toward carbohydrates, such as Kashi granola bars, Larabar and Vega Energy and Vibrancy Bar. Bars are an easy on-the-go snack packed with a balance of essential nutrients.

Hummus
Hummus is a great source of carbohydrates, protein, fiber, B vitamins, iron, magnesium, potassium, zinc, calcium, and copper. It will provide you with a great energy boost all while being low in fat and calories. Pair it with your favourite raw veggie combo and/or whole grain cracker or pita.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

My Favourite Stress Busting Snacks

2011-10-22T09:31:00.008-04:00

Blueberries are extremely high in vitamin C and high in fiber. Vitamin C is important to helping our body reduce tension, while fiber helps to regulate our blood sugar levels. Drastic changes in our blood sugar can cause us to have mood swings, which may contribute to anxiety. I add a handful of blueberries to my Morning Glory Oatmeal every morning and have oatmeal as a snack especially before a workout. Have you tried my oatmeal recipe yet?

Green Salad containing Spinach, kale, broccoli, kale and other dark green vegetables are great stress reducing foods. They are packed with vitamins that nourish our bodies. They are also high in potassium, which is especially good for calming our nerves. Like blueberries, these are also high in fiber, which not only controls blood sugar but aids in digestion. I have a salad a day. Whether it be part of my lunch or dinner or just a snack. Try my Pralines Salad you'll be happy you did.

Oranges contain high amounts of Vitamin C which helps to reduce tension and stabilize blood pressure, but also helps to boost our immune system, which can suffer under stressful situations. Go for the whole orange as opposed to orange juice. A whole fruit will provide you with the dietary fiber you need to give you sustained energy levels. Fruit juice on the other hand will spike in blood sugar giving you a quick boost of energy followed by a crash.

Sweet potatoes Chips satisfy those of us who crave carbohydrates, while also satisfying one's sweet tooth. They are rich with beta-carotene and other vitamins, and again, the fiber helps your body process the sugar and carbs more slowly. You can easily make your own or buy ready-made ones.

I like Terra They also make a killer beet chip as well!

Can of Tuna Fish is high in omega-3 essential fatty acids protect against heart disease, keep the stress hormones cortisol and adrenaline from peaking. Go for tuna packed in olive oil for extra omega-3.

My favourite Clover Leaf Solid Light Tuna - Yellowfin in Olive Oil because is contains 19 grams of protein in one can.

Turkey Slices contains an amino acid called L-Tryptophan, which releases serotonin - a feel-good chemical - into our systems. L-Tryptophan has been proven to provide a calming and relaxing effect. Try to avoid cold cuts which contain nitrite/nitrates and sulfates. You can read more about the effects of Food Additives here: Food Additives to Avoid I have bought the natural cold-cuts in specialty shops up until Maple Leaf released their Natural Selections. It tastes just as good, contains no preservatives and is cheaper by 50% on most brands.

Apricots are rich in magnesium, Vitamin C and fiber. Magnesium is a natural muscle relaxant, which can help reduce tension in our muscles. Include some in your post-workout to lessen muscle soreness. This time of year you won't find apricots in your supermarket. Go for dried unsulphured apricots. The unsulphured kind are brown whereas the sulphured are bright orange.

Almonds, Pistachios and Walnuts are great stress reducing foods. Almonds, specifically, are loaded with both Vitamins B and E - known to boost your immune system, and walnuts and pistachios help reduce tension and lower blood pressure.

Avocados provide a healthful dose of monounsaturated fat and potassium, which help reduce tension and lower blood pressure. Believe it or not avocados have more potassium than bananas. My favourite way to enjoy an avocado is making my own guacamole than purchasing store-bought. Recently I was lured in by the Mad Mexican with their unique packaging. The guacamole was fabulous! Completely natural, no additives and fresh. You can find the Mad Mexican in such retailers as Rowe Farms, Loblaws and specialty shops.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Breakfast: Why is it SO important?

2011-10-17T20:37:00.005-04:00

Morning Glory Oatmeal - see recipe below

It has long been said that breakfast is the most important meal of the day, but is it really true?

I certainly know that when first meeting with my clients they confess they rather sleep-in than grab some grub in the morning. I certainly have been guilty of neglecting my breakfast on many occasions and believe me when I say I do not function to the best of my ability without it. In fact, I am a complete space cadet sans my breakie. It has become a habit, like all things, the breakfast ritual. I mean if I am feeding it to my son and preaching how important it is to him and my clients than why wouldn't I eat it myself? You simply have to make time for it just like you make time to brush your teeth in the morning. It's of the same importance!

So why is it so important to eat breakfast?

Filler up

Breakfast is breaking the fast because after sleeping for eight hours and being without food during the night, our brain and muscles need energy to function. You've basically been starving your body the entire time you were in dreamland. Eating breakfast within 1 hour of waking to break the fast will give your body the much needed glucose found in your food to give you energy. Food is your energy like gas is a car's fuel. Without it you will stale (unable to concentrate), break down (mental and physical fatigue) and perhaps end up in scrap yard somewhere not knowing how you got there (confusion). Hey, you never know! With this rush of nutrients and glucose to your brain, you are better able to concentrate, focus, be productive, have a better short-term memory and be in a better mood! Your family, friends and colleagues will appreciate it and so will your body!

Eat more weigh less

Research has shown a connection between skipping breakfast and being overweight? People who skip breakfast are more prone to being overweight or obese than those who have their breakfasts regularly. I have been a Nutritionist and Fitness Professional for almost a decade. Almost every single person who has walked into my door who is overweight or obese had a habit of regularly skipping breakfast. Fact. Until they meet me and I convinced them to take their breakfast seriously. Fact. They lost weight. Fact. Felt more energized. Fact. Made better choices throughout the day. Fact. And were in a better mood. Fact.

I challenge you to eat breakfast, within 1 hour of waking up, every morning for 1 week and report back to me. Deal? You can start by trying my very own, Morning Glory Oatmeal. Quick, hearty and wholesome. You'll love it! Fact.

Morning Glory Oatmeal

What you'll need:

1/2 Quick Oats (the quicker, the better. I'm a busy mom. I like PC Organics Quick Oats )
1 cup Water
1 cup Soy Milk (I like PC Organics Original Fortified Soy beverage)
1 tbsp Ground Flax Seed
1 tbsp White Chia Seeds
1/3 cup combination raw almond slivers, pumpkin seeds, sunflower seeds and dates (or try a prepackaged combo such as: JK Gourmet Hazelnut and Date Granola or ShaSha Co. Buckwheat Snack)
1 tbsp Pure Canadian Maple Syrup (I like PC Organics 100% Pure Maple Syrup)
1/3 cup Fresh Berries
Cinnamon to taste

What to do:

1) In a small saucepan bring 1 cup of water to a boil.

2) Add quick oats and let simmer while stirring until water is absorbed.

3) Add soy milk and stir until preferred consistency.

4) Stir in flax seed, maple syrup and cinnamon.

5) Remove from heat and pour in bowl.

6) Top oatmeal with raw nuts, seeds and date combo, chia seeds and berries.

7) Serve and enjoy!

Cook time approx. 5mins

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

The photograph in this blog post belongs to Melissa Macchione. Unauthorized use is prohibited.

Recipe: Cranberry-Apple Kiki Sauce

2011-10-10T22:59:00.001-04:00

What you'll need:

2 small packages (approx 4 cups) fresh cranberries

4 small tart apples (Cortland, Mutsu, Granny smith, Honey Crisp), peeled, cored and diced.

1 bottle Kiki Maple Sweet Water - Lemon Ginger

What to do:

Bring the cranberries, apples and Kiki Maple Sweet Water to a bowl. Reduce heat and simmer until desired thickness.

Give it a taste. If it is too tart for your liking add 1/2 cup organic cane sugar while still on stove. Stir and serve.

Recipe: Butternut Squash and Apple Soup (with a bite!)

2011-10-10T22:41:00.003-04:00

I made this today, Canadian Thanksgiving, for my family. I've made a similar recipe last Thanksgiving but this year I added apples and made a few tweaks in the recipe. By far this is the best batch I have made to date. We enjoyed the soup for a light lunch with olive foccacia which I picked up from the farmer's market.

What you'll need:

2 medium butternut squash, each cut lengthwise in half, seeds removed
3 medium sized tart apples (Honey Crisp, Cortland, Granny Smith)
2 medium stalks celery, chopped
1 medium cooking onion, chopped
1 teaspoon ground cumin
1/4 teaspoon chipotle chili powder or dried chili flakes
Sea salt and fresh ground pepper
4 cups of chicken or veggie stock
2 cups water

1 tablespoon extra-virgin olive oil

Toasted pumpkin seeds and fresh chives for garnish

What to do:

1. Preheat oven to 450 degrees. Line cookie sheet with foil. Place squash halves, cut sides down, in lined pan, and roast about 45 minutes or until very tender when pierced with knife.

During the last 10 minutes of baking place the apples, whole, on baking sheet. Continue baking until the 10 minutes is up. Cool until easy to handle, then, with spoon, scoop squash from skins and place in large bowl. Discard skins. Keep the peel on the apples and simply cut into large slices.

2. Meanwhile, in 5- to 6-quart saucepot, heat oil on medium until hot. Add celery and onion, and cook 10 minutes. Stir in cumin, chipotle chili, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper; cook 30 seconds, stirring.

3. Add broth, water, and squash to saucepot; cover and heat to boiling on high. Reduce heat to low, and simmer 10 minutes. I made this today, Thanksgiving, and was busy making other things so I simmered the soup for an hour. The longer you simmer it the better it tastes!

4. In batches, ladle squash mixture into blender. With center part of blender cover removed to allow steam to escape, blend squash mixture until pureed.

Pour soup into large bowl. Return all soup to saucepot and heat through. Garnish each serving with pumpkin seeds and chives. Makes 10.5 cups (great for freezing).

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Whole Foods Workshop: Apple Picking, Cooking Class & Lunch

2011-09-25T09:22:00.003-04:00

Join me for a beautiful day of apple picking and wholefoods workshop which includes a three course vegan lunch at Country Apple Orchard Inc.

Date: Saturday October 22, 2011.

Time: Apple Picking from 10am- 11am; Workshop is from 11am -2pm

Cost: The cost for the workshop is $45 per person + pay for what you pick.

Location: Country Apple Orchard Farm Inc. 3105 16th Sideroad, King City, ON L7B 1A3 ·
Phone (905) 833-3434

The perfect Fall celebration, bring the family!

Enjoy a peaceful, relaxing country day on the orchard with manicured grassy rows of "dwarf" apple trees. With approximately 5000 trees, that have been producing apples for over 27 years.

Country Apple Orchard farm is minutes off highway 400, north of King Rd. They are a little north of Toronto and surrounding areas which is close to the city and very easy to get to, allowing young and old a great way to spend a day in the country.

Apple varieties that are available to be picked by mid to late August are Tydeman Red, which is our sweet & juicy summer apple followed by the children's favorites; Macintosh and Courtland start the harvest season. Also grown are Spartans, Red Delicious, Jonagold, Mutsu/Crispin, Russets, and Northern Spy, the favorite in apple pies.

Available for purchase at our apple barn are freshly baked apple pies, fresh sweet pasteurized 100% apple cider, local unpasteurized honey, pumpkins and other local farm fresh seasonal produce.

I hope you can join me!

Space is limited - Call or e-mail today to reserve your spot!

Melissa

phone/ (416)272-6006

e-mail/ melissa (dot) macchione@bell (dot) net

Meditation Made Easy: 10 Steps to finding your Inner Self

2011-08-31T17:10:00.003-04:00

Though the ancient practice of meditation has been around for centuries, it's modern relevance and practicality can be the cutting edge tool to transform your life, and give you the heightened ability to excel at whatever your life's goals are.

Meditation is not some complicated ritual that only some people are able to do. Rather it is our human birthright for all of us to be able to meditate.

Meditation is not about emptying the mind of all thoughts, rather it is about being able to calm the mind, so that we may be able to become aware of our thoughts.

Think of it like this. When we meditate, it allows our brain waves to slow, so that eventually our mind becomes like a still pond. And within that still pond, we are then able to look into the pond, and see all of our thoughts.

When we become aware of our thoughts, we are then able to see certain things about the way we make choices in our lives, or the way we react to things, and this awareness is powerful. Because this awareness gives us the power to change the thought patterns that hold us back, and allow us to consciously create new ways of thinking and patterning.

When we first begin to meditate, you will encounter a lot of resistance. It may come up in the form of not making time to meditate, feeling frigidity, allowing ourselves to get distracted and giving up before even giving it a fair try! Like anything in life, meditation is a skill that takes time and practice to develop.

Meditation also helps to connect you to your inner knowing. What does that mean? Simple put, meditation helps you to find the answers that you have been searching for within yourself. It can also allow you to have more Joy, energy, vitality, clarity of thought, more patience and a different perspective!

20 Minutes of meditation is equivalent to 4 hours of sleep!

So, why not give it a try?

To get you started here's a simple meditation that everyone can practice:

1.) Try and do this at least 3 times a week for 10 minutes in the morning, and 10 minutes in the evening.

2.) Find a quite spot where you will be distraction free. You can either meditate sitting on the floor (I suggest leaning against the wall sitting on a pillow or folded up blanket) or sitting in a comfortable chair with your arm supported.

3.) You can't meditate lying down! That's called sleeping! The reason we suggest that you sit to meditate is because the top of your head, where your crown chakra is located needs to be in what we call the etheric energies. Don't worry about what all of this is, just sit up to meditate. Trust me, you'll be a lot more successful if you do it this way!

The Chakras

4.) Now with the palms of your hands facing up, fingers open, close your eyes and begin to breath. In through the nose, out through the mouth. Do this for 3 or 4 deep breaths.

5.) Now place the tip of your tongue just behind your front teeth, where you can feel where the gum and teeth connect.

6.) Not focus on your breath. Breath in for 4 counts, and breath out for 4 counts. When I started doing this in my mind it went something like this, in -2-3-4, out- 2-3-4, and as I did this you'll notice that I would breath in on the in and out on the out.

7.) It's okay if at first it just seems like your counting in and out, because as your practice this, your breathing will naturally become even on the inhalation and exhalation!

8.) You may find that as you do this, your mind may be thinking about other things at the same time! That's ok too!! It just takes time and practice, and you know what? Even the most seasoned meditators still experience this!!! So just keep practicing, and it will get easier!

9.) Avoid giving up! When you get distracted, just bring yourself back to your breath, and I promise, if you do the work on your end, you will notice amazing results!

10 ) Have fun, and enjoy the journey!

Ai-Linn

Ai-Linn Chua is a Registered Nurse, Certified Yoga Instructor, Teacher and Guide in Metaphysics with the Modern Mystery School. She is also a Natural Healing Practitioner and teaches various classes and healing modalities across the GTA through the Modern Mystery School

You can follow Ai-Linn on her blog, Everyday Gratitude - My Adventures Through Life.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Be a Guest Blogger

2011-08-22T15:18:00.003-04:00

Love to write? Have an hour a week to contribute to write about the topics you love and know so much about? If you've answered yes than My Wholesome Home would love to have you contribute.

My Wholesome Home is always looking for new writers to share their expert knowledge to help expand the blog and reach new audiences.

Guest posts are welcome on the following topics:

Holistic Nutrition and Lifestyle
Family
Meditation
Healing
Fitness
Eco-Fashion, Beauty, Travel and Lifestyle

Guest blogging is a great way to introduce yourself to the My Wholesome Home community. We are so lucky to have loyal followers not only on our blog but also on our Facebook and Twitter pages.

Send a sample of your writing along with a link to your site or blog to:
melissa.macchione@bell.net

Some helpful Guidelines:

The article must be original and should not be published anywhere else.

The article should have at least 250 words and 1 image (following formats : jpg, gif, png) with image credit within the post.

We do not accept articles that contain hidden advertising, affiliate marketing, content that constitutes copyright infringement (text, images, videos etc). That's just lame.

If you are using sources of inspiration for your article please quote them and include link to sources website/blog (if applicable).

Guest Blogging is unpaid however links to your site, blog as well as a bio will be included in your posts.

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My Garden: Fresh Vegetables, their Health Benefits and Zucchini Flower Patties!

2011-08-09T08:49:00.001-04:00

Grape Tomatoes

I planted my garden later than usual this year but fortunately we are finally getting some sweet swiss chard and various types of tomatoes, crunchy cucumbers, hot banana peppers and my favourite of them all, zucchini flowers. I've been taking pictures on my blackberry as my little garden grows. Below are some pictures I took recently of my little beauties.

This wouldn't be a Nutritionist's blog unless I wrote the health benefits of each vegetable and herb as well include a quick, easy and delicious recipe. This recipe was my mother's, most of "my" recipes were hers. Zucchini Flower Patties are the perfect summer appetizer. I serve them while guests are waiting for the main course. That usually is BBQ in the summer months.They pair well with a chardonnay and a dollop of tzatziki sauce. When I made these over the weekend I served them with a fresh tomato salad (from my garden, of course) drizzled with extra virgin olive oil, a sweet balsamic vinegar and a little sea salt and freshly ground pepper.

Welcome to my Garden

Pickling Cucumber

Cucumber is the best natural diuretic known, secreting and promoting the flow of urine. It helps in kidney and urinary bladder disease, liver disease and pancreatic disease. The potassium content of cucumber makes it highly useful for conditions of high and low blood pressure. Cucumber contains erepsin, the enzyme that helps to digest protein.

Hungarian Wax Peppers

All peppers are rich in vitamins A, C and K, Antioxidant vitamins A and C help to prevent cell damage, cancer, aging (reducing inflammation), arthritis, asthma and directly support your immune system. Vitamin K promotes proper blood clotting, strengthens bones and protects cells from oxidative damage.

Basil

Flavonoids exist in basil, which help to protect cells and chromosomes from damage. Studies have shown that two of these flavonoids in particular, orientin and vicenin, are useful in protecting cell structures and chromosomes from damage by radiation and oxygen.

Swiss Chard

Swiss chard contains, get this, 800% of your daily vitamin K intake. Wowza! According to whfoods.com there's six to eight times the recommended daily amount in just one cup of boiled chard. As mentioned above, vitamin K helps you maintain strong and healthy bones. Swiss Chard also contains high amounts of the antioxidant vitamins, A and C.

Roma Tomatoes

One of the most well known tomato eating benefit is its' Lycopene content. Lycopene is a vital anti-oxidant that helps in the fight against cancerous cell formation as well as other kinds of health complications and diseases.

Free radicals in the body can be flushed out with high levels of Lycopene, and the tomato is so amply loaded with this vital anti-oxidant that it actually derives its rich redness from the nutrient.

Lovely Zucchini Flowers from my garden. LOVE!

Zucchini Flower Patties

What you need:

Zucchini flowers, 1 tbsp chopped Parsley, 1 egg (for every 4 zucchini flowers), Extra Virgin Olive Oil, Unbleached Spelt Flour (1/4 cup for every 4 zucchini flowers) , Sea Salt and Ground Black Pepper to taste

What to do:

Remove stem and pistil of flowers, rinse in cold water and set aside.

Whisk egg. Add salt, pepper and chopped parsley. Slowly stir in flour.

Squeeze excess water from flowers and add to paste.

Place flower (which is now covered in paste) in medium-hot frying pan with 1 tbsp Extra Virgin Olive Oil. Fry til golden brown on each side. Add more oil if necessary.

Place on paper towel, sprinkle with sea salt and serve immediately (they are best served hot!)

The photographs in this post belong to Melissa Macchione. Unauthorized use is prohibited. If you have any questions please contact the administrator.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.