Posts Tagged "fruit"

Eat For Spring according to Classical Chinese Medicine

Posted by on Apr 7, 2014 in Featured, Health, How-To's | Comments Off on Eat For Spring according to Classical Chinese Medicine

Eat For Spring according to Classical Chinese Medicine

(Image: “Asparagus” by SOMMAI/ FreeDigitalPhotos.net) Spring is finally here! Even though the temperatures are still colder than we’d like, it’s clear that the spring is here. The days are longer and the sounds of birds can be heard clearly. A fundamental of every traditional medicine, including the Chinese, is that humans need to be aligned with nature and the natural environment which means adapting habits and activities according to the changes in the seasons and in nature. For every season there are recommended activities and specific nutritional requirements. Spring is the time when nature renews and rejuvenates itself emerging from the slow activities of winter. Green begins to emerge as the dominant colour. The corresponding organ in our body is the Liver. As the liver is responsible for cleaning blood and removing toxins from the system, it plays a vital function in keeping the immune system healthy and strong. Spring is also the time for us to get back to increasing our physical activity which is in sync with the role of the liver in controlling the function and flexibility of the muscles and tendons we use to move our body. Generally speaking, our spring diet should be rich with the things that resonate with the springtime energies: vegetables (especially green leafy ones), sprouts, and fresh fruits. When it comes to food groups, the following are most recommended for the season: Grains – Spelt, rye, oat and wheat. (35% of the meal) Legumes – Peas, Mung-beam. (5%-20%) Vegetables – All green leafs, green onion, leak, artichoke, asparagus, aromatic herbs such as parsley, coriander and dill and root vegetables like radish, daikon and even leak. (Vegetables ideally make up 50% of the meal with 5%-10% of the meal should containing protein, though it’s recommended not to overeat animal protein. Easier to digest and more appropriate for spring are fish, chicken, and chicken liver. If you are able to, it’s a great time to cut out all animal protein. Combining grains and legumes in the same meal provide the perfect protein.) Healthy fats such as avocado, nuts and sesame can be added to meals as well as sea vegetables such as Wakame and Spirulina. Spices – Aromatic ones: curcumin, star anise, hours-radish, fennel seeds, rosemary, and mint. Cooking methods should also be attuned to spring energies. Cooking times should be faster. Rather than the stews and soups we had during winter, we now want to do more juicing, steaming, wok cooking and sautéing. Enjoy your cooking and have a blooming and sunny...

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Eating More Fibre

Posted by on Nov 18, 2013 in Featured, Health, Uncategorized | Comments Off on Eating More Fibre

Eating More Fibre

(Image: ‘Red Bean Black Bean Rice Grain’ by khunaspix/ FreeDigitalPhotos.net) Whether you have been told by a practitioner, or simply heard the recommendation on a TV advertisement, it is likely that you are not consuming enough fibre in your daily diet. The average North American does not consume enough fibre in their diet. The recommendation is to consume roughly 28 grams of fibre per day, but North Americans tend to consume just half that. Too little fibre in the diet can cause digestive problems as well as more serious problems if levels are consistently low. There are two basic types of fibre, insoluble and soluble. Insoluble fibre adds bulk to your diet and aids in normal bowel movements and colon health. Whole grains, bran, nuts, fruits and vegetables are good sources of insoluble fibres. Soluble fibre is found in oats, beans, peas, apples and other fruit, and berries. It has been shown to lower cholesterol levels and reduce the risk of heart disease. Fibre’s effects have also widely been studied in what is termed the “second meal effect” of dietary fibre. The second meal effect states that consuming a fibre rich meal not only increases satiety at the time of consumption, but it also has the potential to decrease the blood glucose response in the next meal. This is to say that consuming fibre will make the body more responsive to insulin in a subsequent meal, therefore clearing blood glucose (sugar) from the meal more readily for efficient usage. There are some simple ways to increase your fibre consumption. Read food labels to see whether or not the food has added fibre benefits. Chose whole grain breads, and add vegetables to your meals. Top salads with beans and nuts. When consuming more fibre than normal, it is important to consume plenty of liquids in an effort to minimize gastrointestinal discomfort. Looking for some help in getting on track with your nutrition? A nutritionist can...

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Are weight loss supplements helpful in losing weight?

Posted by on Aug 8, 2013 in Featured, Health, Quotes & Thoughts | Comments Off on Are weight loss supplements helpful in losing weight?

Are weight loss supplements helpful in losing weight?

(Image: ‘Raspberry Fruits On Branch’ by adamr/ FreeDigitalPhotos.net) Unfortunately not, at least not long-term. Diet pills rarely lead to permanent weight loss, as they do not actually “train” your mind to eat better and exercise more. The best method for weight loss is simply eating well and getting plenty of exercise. If you find that snacking is your weakness, try to get in touch with your hunger and appetite instead of relying on supplements. Often times we think we are hungry, when in actuality, our minds are playing tricks on us based on advertisements, scents, or anything else.  It is recommended to eat meals made up of foods that satisfy hunger and control appetite. Include sources of lean proteins, and snack on healthy high-fibre foods such as fruits and vegetables. With the growing market of diet supplements, buyer beware and do your research! A popular supplement currently on the market are raspberry ketones and they come in a variety of products. Some versions are sold at health food stores, with less obnoxious health claims, and are often combined with green tea, vitamins or  other herbals. When sold in combination with other nutrients, the health claims are often associated with the green tea, resveratrol and the like, with the raspberry ketone added as a flavouring or colourant. These products can also be purchased at pharmacies and are readily available on the internet. Lacking scientific research suggesting that raspberry ketones aid in weight loss, one might wonder how they are sold on the market with such claims. Health Canada acknowledges raspberry ketones to be a flavour enhancer added to other supplements, so sales are permitted. However, supplement stores and online websites are readily claiming the raspberry ketone to be a bioactive in helping the body to metabolize fat. When people see claims associated with a new product on the market, they jump to the conclusion that the claims are being made about the raspberry ketones themselves, when in actuality, the claim has been around for years for the actual bioactive nutrient.   They seem to be the newest rage in the ever growing weight loss market. Dr. Oz claims them to be a “Fat Burner in a Bottle”[1], backed up by seemingly real science. However, what the general public is not made aware of on the Dr. Oz website, is that there no sound scientific evidence suggesting that raspberry ketones do anything more than add flavour. Like any other product on the market, Dr. Oz, amongst other weight loss pill endorsers, say that it works when accompanied with healthy lifestyle habits. So is it the raspberry ketones that are making people lose weight…or is it the fact that people taking them are more likely to take conscious decisions when it comes to exercise and food choices? Probably the latter. Websites designed for the sale of raspberry ketones state that the product is completely natural, and all the ingredients are good for you to consume, so therefore there are no side effects[2]. Just because something is natural does not mean that there are no dangers in consuming the product. Any product that contains a bioactive ingredient, as the raspberry ketone is claiming to be, poses some risk to the consumer. The various websites advertising raspberry ketones are laden with spelling errors and grammatically incorrect sentences. If this doesn’t blatantly show that there is a lack of credibility in the product, then I’m not sure what does.  Overall, the evidence to suggest that raspberry ketones are beneficial in weight loss and weight management are null and void. Buyer beware. Celebrity endorsements may make...

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Healthy Travels

Posted by on Dec 3, 2012 in Featured, Health, How-To's | Comments Off on Healthy Travels

Healthy Travels

Want to enjoy the sightseeing, the company with fellow travelers, and the local cuisine while staying healthy along the way? I found myself in this very scenario while travelling to Beijing in October 2012 (and wrote about it on my previous blog post here). Beijing is an amazing place full of countless opportunities for touring, shopping and enjoying the local food and culture. There’s the Great Wall of China, numerous palaces and tombs of emperors and empresses past, Tiananmen Square, the Forbidden City and more. For the destinations that were nearby, the commute was swift and effortless. The destinations that were further off, however, were much more of a challenge and needed a little more attention.  Add the 12 hour flights to and from Beijing, and you can really imagine what impact such a vacation could have on well-being! Staying healthy in Beijing was easy, simple and rewarding. The key was to continue practicing my daily healthy habits and modify them to fit the circumstances. Here’s are 3 ways I stayed healthy during my week-long trip through Beijing:   Regular Network Spinal Care before and after the trip Drs. Allison, Anita, and I all benefit from getting regular Network Spinal Care. Kiva Bottero, Natural News (link), calls Network Spinal Analysis (NSA) “an innovative approach to chiropractic that focuses on communicating with the nervous system in order to release the underlying tension that keeps the spine misaligned.”  NSA is a powerful way for us to have a well-functioning nervous system and a body that is resilient, flexible and free to heal itself naturally (read more from our website here). During my week of travels, I still benefited from all the NSA Care that I have received. My body-mind has strategies to stay calm and connected, and to practice healthy travel habits needed by my body.   Yoga during the trip During the trip, I practiced 15-20 minutes of yoga each morning before breakfast. I performed a short routine that includes standing postures and floor poses for strength, endurance and flexibility. Yoga is great for awakening our bodies and for preparing us for our first meal of the day. I find it always helps me clear out my lungs and airways of anything accumulated the day before. It’s also easier for me to be still physically and mentally on long bus trips after moving my joints, breathing deeply and stretching my tissues in yoga. With a bit of practice it can be very easy to do your own yoga practice! Stay tuned for a future article on building a personal yoga practice. In the meantime, our Monday night yoga class (click here for schedule) with Rupel Pandya is a great step to having more yoga in your life.   Make healthier food choices Beijing is brimming with food choices that span the entire spectrum of healthy nutrition. I looked for plant-based whole foods wherever possible – vegetables, fruits, legumes and grains and leaned towards dishes that were lightly seasoned and oiled (or even better unseasoned and un-oiled). That meant I was enjoying dishes such as millet congee, freshly made unsweetened hot soy milk, stir-fried vegetables and tofu, and plain white rice. On some days, I’d eat a meal of simply watermelon, Chinese Hami Gold melons, Chinese fresh dates, and mandarins / clementines. Eating whole foods helped me maintain steady energy levels and regular elimination. It also helped me ensure I was getting all the vitamins, minerals and antioxidants that are so abundant in plant-based foods.   Staying active, eating well and getting regular Network Spinal Care are 3 of the ways I got the most out...

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July Challenge: Fruits & Veggies

Posted by on Jul 3, 2012 in Events, Health, Uncategorized | Comments Off on July Challenge: Fruits & Veggies

July Challenge: Fruits & Veggies

(Image: vegetables by Suat Eman / FreeDigitalPhotos.net) It isn’t exactly breaking news that fruits and veggies are good for our health. Or is it? We were recently inspired after a TEDx talk given by Dr. Terry Wahls who overcame Multiple Sclerosis with a diet that included 9 cups of fruits and vegetables per day. Amazing! She had brought an array of produce with her to the talk; the camera shot panning the beautiful colours of berries, peppers, squash and leafy greens set our mouths watering. So of course we thought, let’s all do it! And thus the July challenge was born! Thank you to all who participated. (Don’t you feel amazing?) We hope you continue to eat lots of fruits and veggies. It may sound difficult, but fear not! You don’t need to cut out anything just add! Add all sorts of fruits and veggies with every meal. Some caveats though – keep it fresh, rather than frozen or canned. And no potatoes or corn! That’s it – no deprivation, just great delicious food. Now that we’re in the hottest months of the year, what better time to really start enjoying nature’s perfect food! We’ll be announcing the winners of the July challenge soon, please stay posted. 1st prize: a complimentary initial naturopathic visit with Dr. Tara Andresen (a value of $165) 2nd prize: a complimentary nutritional assessment with Dr. Leo Quan (a value of $80) Like us on Facebook and stay posted on recipes, tips and special Fruit days!… Dr. Terry Wahls’ video that inspired us all is below:...

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