Diary of a Nutritionista

'Happiness in the Present Moment'

2011-07-07T14:16:00.000-07:00

At the end of today's hot yoga class, the instructor had us close our eyes as she recited a prayer.

I just had to share it with all of you...

Happiness in the Present Moment
The past has already gone and the future has not yet come.
Let us not drown ourselves in regret for what has passed or on expectations and worry for the future.
Let us come back to ourselves in what is present right now.
Let us learn to recognize the conditions for happiness that are present within us and around us.

- Thich Nhat Hanh

Stay Healthy!

A Summer-ish kinda salad

2011-06-07T17:47:00.000-07:00

I had a few friends over this weekend for a lite lunch.

I found a Pear & Pomegranate Salad in Chatelaine that I thought I'd give a try - I'm glad I did...

It accomplished everything I wanted it to: It was lite, tasty, fresh and very 'summer-ish!'

Ingredients:

6 Bartlett pears

3 tbsp lemon juice

6 cups mixed greens

1/2 cup pomegranate seeds

Warm Vinaigrette:

1/4 - 1/2 cup olive oil

4 tbsp pomegranate juice

4 tbsp lemon juice

2 tbsp grainy mustard

4 tsp liquid honey

salt & pepper

Core pears and thinly slice; toss with lemon juice. Make ahead: Cover and refrigerate for up to four hours.
Meanwhile, in a saucepan, whisk together oil, pomegranate juice, lemon juice, mustard, honey, salt and pepper. Bring to a boil. Reduce heat and simmer, whisking, until thickness of syrup; about two minutes.
In a serving plate arrange the pears and the mixed greens. Drizzle the vinaigrette over the pears and salad. Sprinkle with pomegranate seeds.

Stay Healthy!

What's in your grocery bag?

2011-05-05T10:18:00.000-07:00

Aim to be a cauntious label reading shopper. Always make a list before heading to the grocery store, and stick to the list. This helps rid of unwanted, unneeded and unhealthy last minute purchases.

What's in my grocery bag today?

Barbara's Puffins (Cinnamon) - This is one of my favourite snacks. It kicks my sweet and crunching cravings in the butt, and it's healthy! It's fruit juice sweetened, made with whole ingredients, low in fat and does not use artificial flavours, additives or preservatives.

Barbara's Fig Bars (Raspberry) - This is a great alternate to cookies. It's fruit juice sweetened, made with whole ingredients, low in fat and does not use artificial flavours, additives or preservatives.

Earth's Own Almond Fresh, Original - With only 70 calories per cup, this almond milk is not only a good source of Vitamon E, but also has a delicious nutty taste. I love adding this to teas, smoothies, and baked goods.

Zucchini - Zucchini is low in calories, saturated fat, cholesterol and sodium, and is a great source of dietary fiber.

Japanese Eggplant - Delicious stir-fried, sautéed, or grilled, japanese eggplant are low in calories and fat, and high in fibre and minerals.

Lemon - I start my day with juice from half a lemon in a glass of water. This adds flavour to plain water and gives the liver a light cleanse.

Avocado - Avocados have a bad rep due to it's 'fat content,' but what many don't realize is that the avocado is high in good fat. It promotes heart health, has a wide range of anti-inflammatory benefits, supports cardiovascular health, promotes blood sugar regulation, and has anti-cancer benefits.

Apple - 'An apple a day keeps the doctor away!' Check out 10 Health Benefits of Apples.

Fresh Cilantro / Coriander - I love adding fresh cilantro / coriander to salads and stews. Coriander seeds have a health-supporting reputation that is high on the list of the healing spices. Coriander has traditionally been referred to as an "anti-diabetic" plant. It has been used for its anti-inflammatory properties and cholesterol-lowering effects.

Fresh Dill - Add fresh dill to a plain salad to add a little spunk to your lunch or dinner. Dill protects against free radicals and carcinogens, it is an anti-bacterial spice, and helps prevent bone loss.

Bananas - The banana is potassium-powerd and a high energy fruit. Benefits include cardiovascular and eyesight protection, improving elimination, and promoting kidney health.

Baby Arugula - A dark leafy green, arugula provides a readily absorbable source of calcium, iron, manganese, copper, and potassium, as well as, vitamins A, C, K, and folic acid.

Couscous - An alternate to rice, couscous is great warm with stews and proteins, or cold as a salad mixed with vegetables and greens. Couscous is a good source of protein, fiber, niacin, selenium, and B vitamins.

Tomatoes - Tomatoes have antioxidant benefits, promotes colon prostate, and pancreatic health, and helps reduce heart disease risk.

Almond Butter - Add it to a smoothie, or use it as a fruit and veggie dip. Rich in antioxidants, almond butter helps lower cholesterol and blood pressure, reduce the risk of heart disease, and control blood sugar.

Stonemill Sprouted Grains Loaf - I love the texture of grainy bread. Stonemill sprouted grains loaf helps digestion, control blood sugar levels, and keep energy levels balanced.

Stay Healthy!

Made a wish & blew out the candles - Cheers to a new year!

2011-03-10T08:12:00.000-08:00

Birthdays - They come once a year and end as fast as it takes you to blow out your candles. It's the one day that's all about you, that celebrates you... Who you are, what you've accomplished, your past, your present and, of course, your future.

It was my birthday yesterday. Every year I look forward to spending the day doing things I love to do with people I love - Last night's festivities included attending Billy Elliot at the Canon Theatre, followed by dinner. Billy Elliot was fantastic and I recommend it to all!

I find that birthdays are also a time to evaluate ourselves and our lives. A time to think about all the things we've learned, the experiences we've had, and the hopes and dreams we have for the new year.

I thought I would share some of the things I've learned over the years...

Embrace who you are and what you stand for. Loosing you is a great loss to everyone you know, will know and could know.

Sexy means never trying too hard - Salma Hayek Pinault

It takes way too much effort to be mad & upset. It's just so much easier to confront the problem, deal with it, smile and, finally, laugh it off.

Change is wonderful - Stop fighting it, embrace it!

Tears are your heart's way of telling people you care.

Love comes when you least expect it. Always keep your heart & mind wide open.

Trust yourself. No one knows you better then you. Learn to listen to that ache/knot in the bottom of your stomach; it always means something.

Good friends are hard to come by... Keep them close.

God has a sense of humor - Roll with the punches and expect the unexpected.

Life's not suppose to be fair, so why expect it to be?

Hard work always pays off.

Open your eyes. What you're looking for & what you need tends to be close by.

Fashion is what you make it. Don't loose yourself by following cookie-cutter trends. Add pieces of you to stand out amongst the crowd.

Everyone needs a 'Me' day!

Take care of your body. It's the only one you get & it's with you forever - Eat well, hydrate, meditate and exercise.

Never regret the past. It's made you who you are today.

Stay healthy!

Dust off your runners...

2011-02-28T07:07:00.000-08:00

Life's been extremely hectic lately. I've, unfortunately, been neglecting various areas of my life -My social life, my friends, my blog, myself... I will do better, especially now that things are starting to get back to normal.

Exercise has been on my mind. It's been awhile since I've had a sweat-worthy workout. When my good friend @notamodelblog posted 'So I received a letter yesterday...' I saw it as a sign to grab my runners and get back into shape.

The new workout trend seems to be 'Make Exercise Fun!' It can be anything from skipping, dancing, yoga or swimming, to jogging, skating, zumba or biking. The secret is finding something you love to do and doing it. I am going to be spending the next few days having 'fun' and trying to find the best workout for me!

Jennifer Hudson's all about incorporating fun into her workout. She recently was on Oprah sharing some of her workout and diet secrets...Check it out here

Stay healthy!

Meet Green Shushi

2011-01-19T08:51:00.000-08:00

I've mentioned my friend Nour numerous times, well, she too has now embraced the world of blogging.

Allow me to introduce you to Green Shushi.

What's it about?

"Green Shushi is a blog about my journey towards a healthier and dairy-free lifestyle, trying to achieve a more plant-based diet, and experimenting with different recipes along the way!" - Nour

Stay Healthy!

Happy New Year!!

2010-12-31T10:12:00.000-08:00

It's that time of the year again. The time of the year where we reminisce about the past 12 months and look forward to the future 12.

Are you where you want to be? Have you done everything you set out to get done in 2010? What will 2011 bring? Where do you see yourself in a year?

We can't help but evaluate and reevaluate what was, what is, and what's to come. It's human nature and we're all victim of it.

What are your plans for 2011? A new job, a new way of life, a different perspective, more exercise, more risks, less routine, more travel...

Whatever your plans are don't forget to enjoy New Years Eve and New Years day.

Many of us get caught up in making the plans, and get overwhelmed by thinking of the past and future that we forget to enjoy the now. Embrace what is and for at least one night set your thoughts aside and take the day to just enjoy. Enjoy the end of another year and the beginning of a new one.

New Years Resolutions?
This year I am going to choose to do something simple. Something that will not involve too much work. This year I choose to pay attention to the now, to make sure that whatever I am doing I am doing with an open mind and with full attention. I choose to enjoy everything I take part in and I choose to find the positive in everything I am involved in.

Wherever you are and whatever you do I wish you:

Happiness & Joy

A Peaceful Heart

A Life Full of Love

The Strength to Fight for What YOU Want

To Always Be In the Now

To find the Positive in Everything that Finds it's way into your Life

To Just Be

From the bottom of my heart I wish you a very

Happy New Year

Stay Healthy!

Jeita Grotto

2010-12-30T06:41:00.000-08:00

I finally visited Jeita Grotto! I've been to Lebanon a number of times, but have never fit in the time to visit Jeita. Since it is a finalist in the New Seven Wonders of Nature competition, I felt it was time to pay it a visit.

"The Jeita caves are 'solutional karst caves, which have formed over millions of years due to the dissolution of limestone. Jeita is the longest cave complex in the Middle East, it sits at 300 metres (980 ft) above sea level and has a height difference of 305 metres (1,001 ft)."

The drive over to Jeita was beautiful. The sky was clear, the sun was out, and the mountains were calm and traffic free (which is rare in Beirut).

Going in I wasn't too sure what to expect. Once inside the upper cave I was dumbstruck by how incredibly beautiful, perfect and natural it is.

There are two caves. The first cave you walk through, while the second one you tour by boat. The entire 'tour' takes about an hour to an hour and a half, and worth every second.

You are not allowed to take picture inside the caves, but our boat tour driver let me sneak in a couple of photos.

These pictures do not give the beauty of Jeita justice. This is a must see, so if you're ever traveling to Beirut make sure to put Jeita on your to do list. You will not be disappointed.

Stay Healthy!

Merry Christmas

2010-12-25T00:10:00.000-08:00

The Christmas season always reminds me of the story of the Christmas log - 'Le Buche de Noel.' Very few know the significance behind this delicious dessert.

"The great Napoleon Bonaparte of France issued a proclamation stating houses in Paris to keep their chimneys closed during the winter because of the cool air that caused medical problems. This prohibited Parisians to use their fireplaces. But ingenious French bakers then invented this dessert as a symbolic substitution around which the family could gather for story-telling and other holiday happiness."

No matter what your plan is for Christmas or the holidays make sure to cherish the time you spend with family and friends.

Share stories, create memories, laugh, eat, drink and fill your heart with love.

Wishing you & your loved ones a very Merry Christmas!

-Le Buche De Noel-

Stay Healthy!

Bon Voyage

2010-12-23T00:10:00.000-08:00

I am spending Christmas and the New Year in Beirut Lebanon. It's a good opportunity to visit family and friends. I have never visited Lebanon during Christmas time and, I must say, I am impressed with the Christmas spirit that is illuminated through the people and the various cities.

Everywhere I turn I am reminded of the spirit of Christmas.

I snapped a few photos whenever I had a chance...

Stay Healthy!

Happy Halloween!

2010-10-31T07:54:00.000-07:00

Here are my contributions to this weekend's festivities:

Black Cat Greek Pasta Salad

2 bags Black Cat Pasta (397 g/bag)

2 cups Green Peas

1 cup Carrots, chopped

Greek Feta and Oregano Dressing

Halloween Fruit Tray

Choose black, white and orange fruits, such as blackberries, black grapes, oranges, lychee and peaches, and add to decorated skewers.

To add a little 'Halloween' to the dishes, I glued plastic spiders and rats to the ends of some skewers and black tape to the ends of others.

Whether you're having a Halloween party, heading to a Halloween party or just staying in for the night have a wonderful evening!

Pumpkin

Stay Healthy!

Just Add Pumpkin

2010-10-29T17:07:00.000-07:00

Fall is upon us. Our days are getting cooler and trees are turning colours. With Halloween only a couple of days away, I'm sure you've added a carved pumpkin or two on your porch.

Pumpkins

Pumpkins are a lot more than Halloween decor. Pumpkins contain various nutrients that have an array of health benefits. These include:

Beta-carotene - Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers.

Potassium - Lowers the risk of hypertension.

Zinc - Boosts the immune system, aids in bone density support for those at risk of osteoporosis, and reduces signs of aging.

Fibre - May prevent cancer and heart disease.

Phytosterols - Promotes prostate health.

Vitamins A & C - Essential in the health of your eyes, skin and hair, and help reduce the signs of aging.

Vitamin E - Important for skin and heart health.

Here are some of my favourite pumpkin recipes:

Pumpkin with Chestnuts

Ingredients:
1/4 Pumpkin, chopped
Roasted Chestnuts, halved
Olive Oil
Apple Cider Vinegar
Garlic, minced
Agave Nectar
Ground Cinnamon

Directions:

1) Drizzle the pumpkin with olive oil and place in oven at 400C till tender
2) Dressing: Mix the apple cider vinegar, minced garlic, agave nectar and ground cinnamon
3) Place cooked pumpkin in a bowl, add the roasted chestnuts and the dressing
4) Mix well & enjoy!

Serves 2

Hearty Vegetable Chowder

Ingredients:
1 cup Chickpeas
4 cups organic Vegetable Stock
1 medium Onion, diced
½ Pumpkin, diced
2 Carrots, diced
2 Zucchinis, diced
4 Bay Leaves
1 cup Milk (can use coconut milk or soy milk)
4 tablespoons fresh Lemon Juice
2 tablespoons chopped Cilantro

Directions:
1) Bring the 2 cups of vegetable stock to a boil over high heat
2) Add the onion, reduce the heat to low and simmer for 3 minutes
3) Add the chickpeas, pumpkin, carrots, zucchinis, corn and bay leaves
4) Cover and simmer for 30 minutes or until the veggies are tender
5) Add the milk
6) Bring to a boil
7) Add the coriander and lemon juice

Serves 4 to 6

Fall Style Chicken Casserole

Ingredients:
1 Whole Chicken
¼ Pumpkin, chopped
2 Carrots, chopped
1 cup Green Beans
1 Red Onion, chopped
1/2 Red Onion, sliced
3 Red Potatoes, chopped
3 strands of Thyme
½ a Lemon
6- 8 Garlic pieces
Olive Oil

Directions:
1) Stuff the chicken with half a lemon, half an onion, 1 thyme strand and 2 garlic pieces
2) In a large casserole put the chopped pumpkin, carrots, green beans, chopped onion, red potatoes, thyme, and the remainder of the garlic chopped
3) Place the whole stuffed chicken on the veggie mix
4) Lay the sliced red onion on top of the chicken
5) Add a little salt and pepper over the chicken
6) Drizzle the entire casserole with Olive Oil
7) Cover and place in the oven at 400C for 1 ½ to 2 hours

Serves 4 to 6

Stay Healthy!

Meditate on it!

2010-10-22T15:34:00.000-07:00

I'm sure I am not the only one that finds it extremely difficult to quiet the mind and find my 'centre.' There are days when I have so much going on that I feel my head may possibly explode right off of my neck.

Last night was one of those nights.

Did I lock my car? Did I turn off the hair straightener? Oh no, I forgot to pay my visa bill! Did I pay my MasterCard bill? I have to buy so-and-so a birthday gift. Where are we going again for so-and-so's birthday? Should I have applied to this position? Should I take that job? What should I do about this contract? What was the address to so-and-so's place? Right at Yonge and Eglington, or was it left? Blah, Blah, Blah, and Blah...

The mind is in constant chatter. Even when it's quiet and you vote for some rest and relaxation 'you' time, the mind tends to have other plans.

We've all heard the wonderful phrase: "Just meditate on it and the right path / decision will come to you." - Jee thanks, but how exactly does one "Meditate?"

Meditation was foreign to me. I always found it difficult and, most of the time, still do.

A state of complete silence - body, mind and spirit. Are you kidding me???

After getting through the torture of trying to focus, stay quiet and stop fidgeting, I began to understand and appreciate the importance of meditation. There is something about focusing on your inner thoughts that really helps clear the body, mind and spirit.

It takes time and lots of patience. Two traits most of us hate to spare.

A friend recommended Meditation - The first and last freedom - A practical guide to Meditation by Osho.

I did not realize there were so many different ways to meditate. I found a lot of the meditations to be out of my comfort zone. I became too occupied with completing the meditations that I got distracted and lost the initial purpose of meditating.

Here are my thoughts on and some suggestions for meditating:

Meditation is about teaching yourself to live in the moment. To be in the moment. It's about listening, seeing, feeling and being.
After meditating ask yourself: "Does this meditation help make me feel good? Is this a meditation I would want to repeat?" If not, then it's time to make a change.
Meditation is about staying centred in everything you do. Pay attention to your actions, feelings and words.
Focus on relaxing, watching and being judgement free.
I find it best to meditate in a comfortable and quiet place.
Clear your mind and focus on one thought. I find it best to repeat the thought to yourself or out loud over and over.
Use essential oils to help keep you calm and focused.

Some helpful resources and interesting reads:

eat pray love by Elizabeth Gilbert
Health & Beyond - Caroline Dupont
Goddess Relaxation & Meditations by Mary Marzo
4 Powerful Reasons to Meditate and How to Get Started

Good Luck...

Stay Healthy!

Happy Thanksgiving!

2010-10-11T10:11:00.000-07:00

Some have various traditions for Thanksgiving, while others have very few to none. Whether you're going all out and sprucing up your day with family, friends, brunch, lunch, dinner, a feast, or taking a rest and relaxation day, make sure to reflect and meditate on all that you are thankful for.

Luckly, I will be spending my day with good friends and family, sharing delicious food and making wonderful memories.

I am blessed. I am fortunate. I am happy.

I am thankful for so many people, places and things...

Bright sunny days ~ Smiling faces ~ Loving family ~ Wonderful friends ~ Best friends
To see ~ To hear ~ To taste ~ To touch ~ To feel
Rainy days ~ Loud thunderstorms ~ Sky-shattering lighting ~ Clear blue sky ~ Fresh air ~ Clean water

The rainbow drawn across the blue sky after the rain stops
Memories ~ Trips ~ Picture perfect afternoons ~ Violettes ~ Roses ~ Lillies
Dreams - Those that have come true, those that will come true & those that will forever stay deep in the centre of my heart
First snow falls ~ Snowflakes ~ The crackling wood in the midst of a warm fire
Honesty ~ Loyalty ~ Strength ~ Faith ~ Fate ~ The simple ~ The exotic ~ The complicated
Memoryful yesterdays ~ Beautiful todays ~ Exciting tomorrows
Warm words ~ Motivating phrases ~ Stomach-aching laughter ~ Artists that bring the creative into my world
A cozy bed to end my day in ~ A home cooked meal ~ A voice ~ A vote ~ Endless possibilities

You

HAPPY THANKSGIVING!

Stay Healthy!

'Hamburger' Cupcakes!

2010-09-28T17:39:00.000-07:00

I was given the task of making cupcakes for Nour's hubby's birthday. I knew they needed to be tasty, but I also wanted them to be on the healthier side - or at least TRY to make them on the healthier side!

I called up my baking buddy @ChristineZay and, after tossing around a bunch of ideas, we decided to incorporate fruits into our cupcakes... This was no time for trial and error - We needed something good!

Since it was a barbecue birthday... The cupcake idea was obvious: 'Mini Hamburgers'

We used yellow cupcake mix for the 'buns' and 'brownies for the 'burgers.'
The healthy twist? Strawberries played as 'ketchup,' while kiwis were used as 'lettuce.'

Sometimes it's hard to be 100 per cent healthy, my advice is do what you can with what you have. My goal is to take part in some trial and error bake sessions and see how I can use healthy alternative ingredients to make cupcakes.

Wish me luck.

Stay Healthy!

Avocados: Creamy, Delicious and Extremely Nutritious

2010-08-31T14:36:00.000-07:00

Aside from being one of the tastiest additions to a boring salad, avocados are rich in nutrients that good for the body - inside and out!

Avocados are a good source of vitamin K, dietary fibre, vitamin B6, vitamin C, folate, copper and potassium.

Avocados have a high fat content, but this 'fat' is 'good fat' that the body needs for optimal health. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats.

Health Benefits

Helps lower cholesterol
Helps regulate blood pressure
Helps to keep your heart healthy
Aids in stroke prevention
Protects against breast cancer
Increases the body's ability to absorb health-promoting carotenoids that vegetables provide
Protects against eye disease
Aid in prostate cancer prevention
Aid in the fight against oral cancer
Has anti aging properties
Strengthens and adds shine to hair
Strengthens your nails
Helps maintain overall health

Take a few minutes and read: The Health Benefits of Avocados

Looking for a natural do-it-yourself avocado beauty treatment? Check out: 4 avocado beauty treatments

Nutritionista's Recipe Corner:

Energy-Full Warm Salad

This is a layered salad; the layers are as followed:
Brown rice
Mixed raw salad greens
Sliced tomatoes
Sliced avocado
Cooked shrimps
Chopped coriander

Add chickpeas to one side of the plate, and two artichoke hearts and a few green olives to the other side.

For the dressing, mix:

Lemon juice
Agave nectar
Crushed garlic
Ground ginger
Mustard seeds

Drizzle the dressing over the salad and Bon Appetit!

Stay Healthy!

Berry Delicious!

2010-08-08T18:58:00.000-07:00

Who doesn’t love munching on fresh berries? They’re the perfect snack for any kind of day, and you have options – Gotta love options!

Blueberries, strawberries, cranberries, blackberries or raspberries. Eat them separately or mix them up.

Berries are full of powerful nutrients that feed the body and fight disease, while satisfying the taste buds and belly. They are full of vitamins, fibre and antioxidants.

Benefits:

Improve vision
Improve memory
Lowers blood cholesterol levels
Reduces the risk of arthritis
Protects the brain and central nervous system
Helps slow down neural aging and the onset of Alzheimer’s disease
Reduces the risk of type 2 diabetes
Reduces the risk of cardiovascular disease
Aids in constipation and digestive conditions
Cranberries and blueberries contain a substance that may prevent bladder infections
Slows aging
Reduces body fat
The antioxidant compounds found in berries may even help reduce the severity of certain types if cancers by decreasing cellular growth and division in cancerous tumor

Interesting info:

One cup of strawberries contains over 100 mg of vitamin C. We need vitamin C for immune system function and for strong connective tissue. Strawberries also add a bit of calcium, magnesium, folate and potassium and only 53 calories

One cup of blueberries offers a smaller amount of vitamin C, minerals and phytochemicals for only 83 calories. The same amount of cranberries is similar, but with only 44 calories

One cup of raspberries offers vitamin C and potassium for 64 calories

Make sure to wash your berries properly...

Nutritionista's Recipe Corner:

I made this 'Berry Platter' for Nour's birthday. It tasted as good as it looks...

All you need is:
- Fresh mint leaves - Slice each leaf in half
- Sliced strawberries
- Blackberries
- Toothpicks

Stay Healthy!

Himalayan Salt Lamps

2010-07-24T16:52:00.000-07:00

I've been reading a lot about Himalayan Salt Lamps and the benfits of using one. It's recommended to have one lit in every room that has an electric device (TV, computer/laptop, radio, microwave, etc.). Aside from the numerous health benefits found, they're beautiful! I decided my health and my room needed one:

Himalayan Salt Lamps are large crystal rocks carved from a larger salt crystal and hollowed so that you can place a light bulb or candle inside. When lit, the salt lamp heats causing the salt crystals to release negative ions.

How do they work?

Negative ions, found in sea air, mountain air and running water, are considered healthy. Negative ions in the air bind with airborne pollutants, making them heavier so that they fall to the ground, and therefore are unavailable to be inhaled.

Unfortunatly, majority of us working indoors regularly spend our days around positive ions emitted from electronic equipment, such as flurescent lighting and computers. Positive ions are linked to mental and physical exhaustion, fatigue, headaches and lack of concentration.

For a better understanding of negative and positive ions and how they relate to our overall health check out: Research Proves That A Heated Salt Crystal Lamp Is A Natural Ion Generator

Health Benefits of Salt Lamps:

Reduce symptoms of asthma, allergies, bronchitis, sinusitis, and other respiratory diseases
Reduce feelings of fatigue and insomnia
Improve concentration
Increase productivity
Reduce electromagnetic pollution
Improve air quality by reducing air pollution, airborne dust particles, and airborne bacteria and viruses
Reduce the effects of Seasonal Affective Disorder (SAD) and other mood problems
Reduce stress
Relieve headaches and migraines

p.s. What do you think 'Diary of a Nutritionista's' new look? I'd love to hear your thoughts so don't hestitate to send them my way!

Stay Healthy!

Sugar-Coating the Truth about Artificial Sweeteners!

2010-07-08T15:55:00.000-07:00

Some new information on artificial sweeteners, specifically Aspartame, came my way and I just had to share!

Remember the piece I did in May on Why Honey?

In case you've forgotten here's the bottom line: Aspartame, commonly found in diet sodas and 'sugar-free' foods has been labeled the culprit of numerous illnesses, such as arthritis, birth defects, fibromyalgia, Alzheimer's, lupus, multiple sclerosis, and diabetes.

Well, apparently Aspartame is undergoing a facelift to appeal to those of us who have put a big 'X' on it.

If the information I shared with you in the past wasn't enough and you needed more of a reason to stop using artificial sweeteners or you just need a simple reminder then check out: America's Deadliest Sweetener Betrays Millions, Then Hoodwinks You With Name Change

Dr. Mercola's thoughts: "Aspartame producer Ajinomoto chose to rebrand it under the name AminoSweet, to 'remind the industry that aspartame tastes just like sugar, and that it's made from amino acids--the building blocks of protein that are abundant in our diet.'"

While you're at it also check out: Aspartame Dangers Revealed!

Good Substitutes for refined sugar include: unrefined evaporated cane juice, Sucanat, Stevia, date sugar, maple syrup, molasses, honey, agave nectar or syrup. Make sure these products are pure, organic, and do NOT include filers.

Agave Plant

Stay Healthy!

Today's Nutrition RX: Truly Good Friends

2010-06-24T21:04:00.000-07:00

Yesterday was graduation day - Watch out world, up and coming savvy PR professionals are taking Toronto by storm with their smarts and sophistication!

A few of us got together for a 'Wine & Cheese' rendez-vous (Thank you Elizabeth for hosting such a fabulous night xoxo).

On my way home a quote I was sent earlier this month came to mind:

Tell me who your best friends are, and I will tell you who you are.
If you run with wolves, you will learn how to howl.
But, if you associate with eagles, you will learn how to soar to great heights.

A mirror reflects a man's face,
but what he is really like is shown by the kind of friends he chooses.

The simple, but true fact of life is that you become like those with who you closely associate -
for the good and the bad.

Nelson Mandela

When I received it, I added in my two cents, naturally, and responded with:

It's easy to pick friends who feed the heart, lift your spirit, and distract you from the hardships of life.

It's hard to find friends that also keep your best interests in mind; love you through the good and the bad; fight for you, with you, and by your side; and never give up on you.

That's true friendship - and that friendship is what nourishes the body, mind, spirit, and of course, the heart.

Friends

I stand by every one of these words.

Last night I was reminded of how important it is to stay in touch with good friends, and of how lucky I am to have such wonderful people in my life.

Its been an odd week: It rained, it stormed, and apparently we had a mini earthquake. On top of that, let's be honest, the G8/G20 has taken over way too much of our lives!

Make the remainder of this week about something else.

Make it about you and all those lovely people in your life.

Make it a point to reach out to all your truly good friends be it through phone, email, text, or over lunch, dinner, tea, or drinks.

Unfortunately, it's good friends that we tend to forget and sometimes take for granted.

To all my remarkable friends: Thank you from the bottom of my heart!

Congratulations to all my PR peers!

Stay Healthy!

The RAW Truth

2010-06-16T17:58:00.000-07:00

My heart's been set on visiting an authentic 'Raw' food restaurant for ages.

After numerous failed attempts at dinning 'Raw' Nour [my best friend] and I were convinced that experiencing a true 'raw' meal together was just not going to happen.

We decided to try one more time...

Determined, excited, and frankly, quite hungry, we finally made our way to 'Live.'

The restaurant is serene and welcoming, and the menu full of delicious options.

After our typical: "You pick," "No, No, you decide," and "Come on, just choose!" We finally settled on the 'Poutine,' Pecan 'Tempura' Sushi, Rainbow Kale and Walnut Salad, The Veggie 'Pounder,' and Chocolate Mousse Pie.

The 'Poutine' came first and after the first bite we couldn't wait for the rest of our dinner.

The Pecan 'Tempura' Sushi was not only beautifully put together and a delightfully pleasing to the eyes, but also absolutely delicious. By far my favourite part of the meal. This dish is a must try!

[My stomach just grumbled at the thought of it!]

I found the Rainbow Kale and Walnut Salad a tad bland - this is only because I prefer my salads a little on the lemony side - But the raisins, walnuts and sun dried tomatoes were a fabulous touch that, I personally found, compliment the distinct taste of the kale.

The Veggie 'Pounder,' a cooked item, was at first site a little disappointing - "This is it?!?!? REALLY???" was Nour's reaction. The taste was a whole other story. The 'patty,' soft and full of flavour, is dressed with guacamole and BBQ sauce giving it the 'wow' factor.

Now Nour and I are advocates for trying new things, and believe that 'trying' means leaving room for at least one item from each course.

The Chocolate Mousse Pie was divine! Please excuse the half eaten pie in the picture, we were so excited and impressed by this portion of our meal that we forgot to take a picture when it arrived. I believe that this picture speaks a thousand words: IT WAS GOOD!

What is Raw food?
Raw foods are living foods that are eaten in their natural state. These foods are either not cooked or not heated above 118F. These are your typical vegetables, fruits, nuts, seeds and grains. For more information: Raw vs Cooked & Processed Foods By Rhio

The Health Benefits of a Raw Diet:

Increased Energy
Improved Skin Appearance
Better Digestion - Raw foods contain high levels of enzymes, which assist in digestive processes and contribute to overall good health.
Weight Loss
Reduced Risk of Heart Disease
Better Nutritional Content - Fruits, Vegetables and plant foods are packed with nutrients. Heating destroys a fair bit of them.
Dental Health - Cooked food reduces the need for use of one’s teeth, which reduces the development of the jaw bones and teeth, and increases incidence of tooth decay.

For an in depth explanation: Raw Food Diet read raw Food Diet By Cathy Wong

If you're interested in giving Raw Food a try then give 'Live' a try. If you're up for a challenge, take the Raw Food Challenge!

Whatever it is you decide to do make sure you get outside and enjoy the weather, and, of course, always Stay Healthy!

The 411 on the Listeria Contamination

2010-05-12T08:23:00.000-07:00

Many are worried about the Listeria contamination so I thought I would answer a few of the widely asked questions as best as I can and provide sites to visit for further investigation and research.

What is Listeria?

Listeria is a type of bacteria. It is widespread in the environment. It can be found in soil, vegetation, water, sewage and in the feces of humans and animals. Plants and vegetables can become contaminated with Listeria from soil, water and manure-based fertilizers. Farm animals can also carry Listeria and contaminate various foods such as meats and dairy products.

Listeria

Be aware: Foods that are contaminated with this bacterium can look, smell and taste normal. Listeria can be killed by proper cooking procedures.

Symptoms may include:

Vomiting
Nausea
Cramps
Diarrhea
Severe Headache
Constipation
Persistent fever

Recalled Products:

For a list of the recalled products, with CODE, product name and Best Before Date: Click!

What to do?

To minimize your chances of contracting listeriosis:

Read and follow all package labels and instructions on food preparation and storage.
After handling foods in the kitchen, especially raw foods such as meat and fish, thoroughly clean and sanitize all surfaces used for food preparation with a kitchen sanitizer or use a bleach solution and rinse with water.
To avoid cross-contamination, clean all knives, cutting boards and utensils used with raw food before using them again.
Thoroughly clean fruits and vegetables before you eat them.
Refrigerate or freeze perishable food, prepared food and leftovers within two hours.
Defrost food in the refrigerator, in cold water or in the microwave, but never at room temperature.
Keep leftovers for a maximum of four days only and reheat them to an internal temperature of 74°C (165°F) before eating them.
Check the temperature in your refrigerator using a thermometer to make sure it is at 4°C (40°F) or below. As the storage temperature increases, so does the growth of Listeria in foods. The higher the number of bacteria in foods, the greater is the risk of getting sick.
Frequently wash and disinfect the refrigerator. The more often it is cleaned, the less chance there will be for Listeria to be transferred from contaminated food and surfaces to non-contaminated foods.

Your Immune System:

To work on your immune system refer back to: ‘Your Immune System,’ ‘To your health and well-being,’ and ‘Why Organic?’

Interesting Reads:

Protect Your Baby and Yourself From Listeriosis
Listeria on the Loose?

Stay Healthy!

Why Honey?

2010-05-03T16:39:00.000-07:00

I would first like to apologize for the disappearing act. This month has been a little crazy…But I’m back, I’m motivated and I'm excited to get back to the blogging sphere.

During this time away, numerous possible post ideas have come to mind and I can’t wait to share each and every one of them with you!

Today’s post is on artificial sweeteners and honey. I feel like I’m cheating because I presented this topic in my speech class, but I think it's important information that everyone needs to be aware of so for those of you who heard my speech… I’m sorry (geez I should’ve labelled this post ‘Nutritionista’s Many Apologies!’). For those of you who didn't hear it: Enjoy...

One small change can increase your energy, nourish your skin and build your immune system. That small change is swapping artificial sweeteners for honey.

Dr. Joseph Mercola, one of North Americans leading natural health advisors, believes sugar substitutes such as Cyclamate known as Sweet ‘N Low, Aspartame, known as Nutrasweet and Sucralose known as Splenda should be avoided because their negative health effects exceed the sugars they are replacing. For more information: click!

Artificial sweeteners are chemical based products that may affect your well-being and health.

Switching to a natural sweetener, such as honey, cuts risks to your health.

Arthur Evangelista, former FDA investigator reveals research that suggests overconsumption of artificial sweeteners can cause altered brain function, behaviour changes, fibromyalgia symptoms, dizziness, headaches, aggravated PMS and hair loss.

A 2005 study by the European Journal of Oncology found that the overconsumption of artificial sweeteners may link to numerous illnesses and disease.

Now if that’s not enough to get you thinking, how about this fun little fact: Sweet ‘N Low in the United States is made of Saccharin a chemical BANNED here in Canada. Sweet ‘N Low in Canada is made of Cyclamate a chemical BANNED in the United States.

So what makes one ingredient better for Canadians and the other better for Americans? Really makes you think…

Everywhere you look research and advisories suggest using artificial sweeteners with “caution.” I recommend following the precautionary principle, in other words, don’t use it. Why take the chance? Why not use a product that not only adds sweetness to your food, but also contains numerous health benefits; Why not use HONEY?

Honey is an ancient remedy full of natural healing properties. The health benefits of honey include: its nature’s energy booster, it’s an immune system builder and it’s a natural remedy for numerous ailments.

Research has found that honey offers antiseptic, anti-bacteria and antioxidant properties, which can help improve the digestive system and help you stay healthy and fight disease.

Honey has head-to-toe healing remedies. Some of the most common health problems such as fatigue, bad breath, athlete’s foot, hair loss, sleep disorders, arthritis and acne can be taken care of through the use of honey.

Honey also offers numerous beauty and skin care benefits. It works as an anti-aging skin care remedy, it nourishes all skin types and strengthens hair.

Some honey home remedies include…

For a skin boost - Mix six ounces of plain yogurt, a quarter ounce of finely crushed almonds, two teaspoons of honey and two teaspoons of wheat germ oil. Massage into skin and leave for 20 minutes. For more on skin care and health click!

For a daily immune booster - Mix a spoonful of honey and lemon juice from half a lemon into a cup of warm water and drink before breakfast.

Feel a sore throat coming on? - Gargle with a mixture of two tablespoons of honey, four tablespoons of lemon juice and a pinch of salt.

Can’t sleep? - Have a glass of warm milk with a teaspoon of honey it calms your system and induces sleep.

The next time you reach for an artificial sweetener think of your body and grab a spoon full of honey instead, because Eating for health has never been sweeter.

Happyhomemaker

Congrats to all my PR lovelies who finished last week!

Good Luck & All the Best!

Stay Healthy!

From Dull to SKINtastic!

2010-03-21T09:46:00.000-07:00

'March is Nutrition Month'

Let’s face it our diet affects everything in our body. Food fills you up, gives you pleasure and plays a vital role in how you look, feel and age. You’re a walking product of everything you’ve chosen to consume. Doesn’t it make sense to nourish your body with the best possible ingredients???

Your skin is yours FOREVER… The best advice I’ve ever gotten: “Take care of your skin NOW! It’s the one thing you can’t fix later on. It’s the one thing that will make you look youthful or make you look old.”

True, True and Very True!

The Basics:
Beta-Carotene rich fruits and vegetables are essential for healthy skin, scalp and mucous membrane. These include tomatoes, squash and carrots. For a complete list click here.

Introduce Omega-3 and Omega-6 Essential Fatty Acids into your diet. It’s the single most important factor in preventing dry skin. They promote longevity by decreasing cholesterol, improving insulin sensitivity, reducing inflammation and facilitating weight loss. These include salmon, mackerel, flax seeds, olive oil, dark leafy greens, avocado, soybeans, tofu, miso, nuts and seeds.

Orange seafood, such as salmon and lobster, contain astaxanthin a potent antioxidant that protects skin from environmental damage, age spots and wrinkles.

Nuts and seeds are rich in vitamin E, which protects the skin from UV sun damage.

Foods rich in vitamin C promote anti-aging, skin-firming collagen and antioxidants. For a list of vitamin C rich foods click here.

Unrefined whole grains help repair aging and damaged skin, hair and nails. Their high fibre content will help fill you up with fewer calories. For a list of whole grains click here.

Water is important to the well-being of your skin. Water keeps skin hydrated and keeps cell walls strong. You should drink 8 glass (8oz = 1 glass) of water per day!

Some of us don’t absorb all the vitamins and nutrients we need from our food. Take a multi-vitamin to get the essential nutrients your body needs.

Anti-Aging Super Foods:
Tomatoes, spinach, cabbage, broccoli, berries, grapes, garlic, onions, citrus fruits, green tea, soybeans, tofu, miso, salmon, mackerel, herring, turmeric, cinnamon and cumin.

Reduce Puffy Eyes:
Asparagus and parsley reduce bloating. Bananas and citrus fruits are potassium rich, which help maintain a good balance of fluids. Cayenne and pepper help with circulation and lymphatic drainage around the eyes.

Acne:
Beta-carotene also converts to oil reducing vitamin A that helps protect skin from acne. Leafy green vegetables contain B vitamins that minimize swelling, which reduces pimples.

Dull Skin:
Green and orange vegetables increase vitamin A levels, which makes skin cells shed faster for a radiant, glowing complexion. Soybeans and yams contain plant estrogens, which help brighten skin.

No-No's:
Refined, white, carbohydrates
High sugar intake
Exposure to the sun without the use of sunscreen!
Smoking
Too much alcohol consumption
Make sure you clean your face regularly and exfoliate to allow your skin to breath

For Skin Cleansing Advice and Products CHECK OUT:
Let's Get SKINtimate
GLOW BABY GLOW
the MASK

Nutritionista's Recipe Corner:

Spicy Carrot Soup

2 teaspoon Sunflower Oil

6 Carrots, chopped
1 Apple, chopped
1 Onion, chopped
1 tablespoon Curry Powder
2 cups Vegetable Broth
1 cup Almond Milk

Heat the oil in the pot and cook the curry powder for one minute.
Add the carrots, onion and apple to the pot, stir well and cover.
Leave pot covered over low heat for about 20 minutes.
After 20 minutes, move the ingredients from the pot into a food processor and add the two cups of vegetable broth and the one cup of almond milk. Process until smooth. Move back into pot, heat and enjoy!

Stay Healthy!

Add a Little Beet to Your Day

2010-03-17T19:49:00.000-07:00

'March is Nutrition Month'

More and more we hear about the big C. We hear about those who’ve got it, those who’ve fought it and sadly those who’ve lost their lives to it. Every single one of us has known someone or of someone who has been affected by cancer.

Some statistics to consider:
An estimated 22,700 women will be diagnosed with breast cancer and 5,400 will die of it.
An estimated 180 men will be diagnosed with breast cancer and 50 will die of it.
On average, 437 Canadian women will be diagnosed with breast cancer every week.
On average, 104 Canadian women will die of breast cancer every week.
In 2009, an estimated 23,400 Canadians will be diagnosed with lung cancer and 20,500 will die of it.
Lung cancer remains the leading cause of cancer death for both men and women.
An estimated 25,500 men will be diagnosed with prostate cancer and 4,400 will die of it.
On average, 490 Canadian men will be diagnosed with prostate cancer every week.
On average, 85 Canadian men will die of prostate cancer every week.

The statistics put a knot in my stomach and an ache in my heart. It’s hard to do everything right and it’s hard to be 100 per cent healthy. In the midst of Nutrition Month, I say: Aim for better health, more energy and a happier you.

No one knows what the future holds, but we do know what's in the now. Embrace your today, your now, and strive for your best...

Start by adding a little beet to your day! I'm not referring to music, although a little music always makes the day much brighter. I'm referring to the beets that you eat. The purple vegetable that many avoid and ignore and very few incorporate into their meals.

Beets are considered the cancer-fighting vegetable. They are rich in folic acid, which is good for cardiovascular and brain health, and potassium, which is important for muscle function and general metabolic activity.

Women can benefit from beets during their menstrual cycle because it replenishes iron lost. Beets also help those with iron-deficiency anaemia.

If it’s your liver you’re worried about then beets help in cleansing and strengthening the liver. The liver is one of the most important organs in the body. Its function is to filter toxins. If the liver is overworked, it will not be able to function properly. This leaves your body open to disease and illness. Some factors that affect the liver include: extensive use of medication, greasy foods, processed foods, chemical exposure and pollution.

Next time you’re at the grocery store add a bouquet of beets to your cart. Steam them and add them to your salads or throw them into your juicer!

Nutritionista's Recipe Corner:
Sweet Beet Juice

This is one of my favourite juices.
It flushes toxins out of the liver and strengthens the immune system.

1 large carrot
1 small apple
1 beet

Throw in the juicer and enjoy!

This post is dedicated to everyone and anyone affected by cancer.

I hope and pray for a cure in my lifetime. A cure that will stop suffering, fear and loss.

"Hope is the power that gives us the power to step out and try."

Stay Healthy!

Why Organic?

2010-03-14T13:46:00.000-07:00

'March is Nutrition Month'

We're constantly bombarded with information on why to choose organic foods. Last month I heard a speech on the importance of organic foods, Thanx @emjephcott, and thought of all of you.

Why Choose Organic?
1) It’s Healthy: Organic food contains higher levels of nutrients
2) No Additives: Organic food doesn’t contain food additives which can cause health problems
3) Restricts Pesticide Use: Organic farmers develop nutrient-rich soil to grow strong and healthy crops and encourage wildlife to help control pests and disease
4) No GM: Genetically Modified crops and ingredients are not allowed under organic standards
5)Care for Animals: Animal welfare is taken very seriously under organic standards. A truly free-range life for farm animals is guaranteed
6)Good for the Environment: Organic farming causes lower pollution from sprays, produces less carbon dioxide, the main global warming gas, and less dangerous wastes
7) Tastes much better!

I know that organic foods can be expensive so here's a list of the Top 12 Fruits & Vegetables You Should Buy Organic:
Nectarines – 97.3% of nectarines sampled were found to contain pesticides.
Celery – 94.5% of celery sampled were found to contain pesticides.
Pears – 94.4% of pears sampled were found to contain pesticides.
Peaches – 93.7% of peaches sampled were found to contain pesticides.
Apples – 91% of apples sampled were found to contain pesticides.
Cherries – 91% of cherries sampled were found to contain pesticides.
Strawberries – 90% of strawberries sampled were found to contain pesticides.
Imported Grapes – 86% of imported grapes (i.e. Chile) sampled were found to contain pesticides.
Spinach – 83.4% of spinach sampled were found to contain pesticides.
Potatoes – 79.3% of potatoes sampled were found to contain pesticides.
Bell Peppers – 68% of bell peppers sampled were found to contain pesticides.
Red Raspberries – 59% of red raspberries sampled were found to contain pesticides.

Check out:
The Dirty Dozen: Top 12 Foods to Eat Organic
Ditching processed foods is not as easy as it looks
It's Worth It

Stay Healthy!

The Healthy Side of Chocolate...

2010-02-13T09:38:00.000-08:00

'February is Heart Health Month'

With Valentines Day just around the corner many are rushing to buy their special someone a little something special. I suggest, if you're going with chocolate choose the DARK CHOCOLATE...

Dark chocolate has many health benefits. It is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants.

Health Benefits of Dark Chocolate

Lowers Blood Pressure
Lower Cholesterol
Stimulates endorphin production, which gives a feeling of pleasure
It contains serotonin, which acts as an anti-depressant
It contains theobromine, caffeine and other substances which are stimulant

Check out what people are saying: The Bittersweet Treat and The Health Benefits of Dark Chocolate

For a homemade, creative and healthy gift idea check out the recipe corner...

Nutritionista's Recipe Corner:

Dark Chocolate wafers

You can mix in anything you like, such as:

Cranberries, shredded coconut, almonds, pumpkin seeds, raisins, walnuts, dried blueberries and/or dried strawberries

I tossed in cranberries and crushed walnuts!

Happy Valentines Day!!!

Stay Healthy!

Oatmeal for Heart Health: Creative Ideas...

2010-02-10T05:35:00.000-08:00

'February is Heart Health Month'

I saw an old friend at the grocery store and as soon as she saw me she said, “So oats are good for your heart! But how much fun is oatmeal every morning?"

This post is dedicated to the nonbelievers…

Who says oatmeal needs to be boring?!?! All you need is a little creativity, something sweet and a dash of spice…

seriouseats

Here are some of my favourite combinations to add to oatmeal:

A banana, walnuts, ground cinnamon, almond milk and honey.

Strawberries, sliced almonds and soy milk.

Mixed berries, ground cinnamon and honey.

A sliced peach, ground nutmeg, ground cinnamon, agave syrup and crushed almonds.

Cubed apples, ground cinnamon, almond milk and raisins.

Sliced apples, ground allspice, honey and sliced almonds.

Cranberries, walnuts and brown sugar.

Pecans, ground cinnamon, ground ginger and honey.

Unsweetened shredded coconut, sliced almonds, raisins and honey.

Sliced pear, sliced almonds, cinnamon and honey.

If you have any creative ideas share them. I love trying new combinations!

Stay Healthy!

February is Heart month: The essentials to keeping your ticker strong...

2010-02-08T17:24:00.000-08:00

When people think of February they tend to think ‘Valentines Day.’ People forget that February is ‘Heart Health Month.’ I’m sure I don’t need to tell you how important your heart is or how the health of your body effects the strength and power of your heart. These are things that I believe you all already know.

For a refresher check Out ‘Canada’s five most deadly diseases’ and try the ‘How Healthy is your Heart?’ quiz.

What I will do is draw your attention to heart strengthening super foods.

While living on Valentines Day goodies and chocolates for the entire month of February seems tempting and divine, think of your heart and aim for a healthier diet. Incorporate fruits, vegetables, whole grains, healthy fats and vegetarian and/or lean proteins into your diet.

blisstree.com

Foods for the Heart: walnuts, salmon, oranges, avocado, trout, fibre rich cereal, black beans, almonds, oats, artichoke and olive oil.

Add Garlic, onions, sage and turmeric to your food to add flavour and strengthen your heart.

Keep these all in mind and work on incorporating them into this month's meal choices!

Nutritionista's Recipe Corner:

Chopped Beets

Chickpeas

Chopped Cucumber

Alfalfa Sprouts

Corn

Lemon Juice

Wasabi Mustard

Bon appétit!

Stay Healthy!

Healthy Birthdays - A New Fad or Here to Stay?

2010-02-01T18:12:00.000-08:00

"Action and reaction, ebb and flow, trial and error, change - this is the rhythm of living. Out of our over-confidence, fear; out of our fear, clearer vision; fresh hope. And out of hope progress." - Bruce Barton

This weekend was my beautiful cousin’s eighth birthday. Her talented mother put together a ‘Hawaiian Hula’ party. Aside from the wonderfully themed décor and the adorable company, the food was delicious and nutritious… Well except for the chocolaty ‘Hula’ sensation of a cake she made!

The menu included a variety of salads, chicken stir-fry, beef patties, shrimp curry and salmon. Surprised?!?! I was!!! Especially since pizza, burgers, fries and chicken nuggets tend to be the menu of choice for birthday parties.

I was thrilled to see that there were so many healthy options and that the children were enjoying the food without a single complaint. This made me think about two articles I read on obesity in North America.

"One in four Canadian children is now estimated to be overweight and 1 in 10 is clinically obese," Carolyn Abraham, Globe and Mail.

Check out Fat Nation: Canadians are heavier, wider, weaker and Childhood obesity.

Since obesity has become such an ‘epidemic’ shouldn’t we be paying closer attention to what we're consuming??? I think it’s time to kick this ‘epidemic’ in the behind and change our eating habits.

Trade fatty nutrition-less fries for antioxidant rich baked yam ‘fries.’

Start by making a nutritious change a week. Take it one day at a time… Before you know it making healthier meals and choices will come naturally!

What do you think: Are healthy birthday parties just a trend or are they here to stay???

Thanks 'Everyone Needs a Little PR' for the wonderful Detox critique!

Stay Healthy!

Detox... The End!

2010-01-26T19:17:00.000-08:00

As the detox comes to an end, I want to take this time to congratulate all of you for getting through it and fill you in on the next step.

Some of you may be feeling better and energized already, while others may question whether or not the detox worked. Keep in mind that a detox is a way to clean the system, your GI tract and organs. These are things that you cannot measure. You’ve given your body a break and a chance to rejuvenate and strengthen. That’s worth every second you put in for the past 10 days!

Congrats You Did It!!!

It’s time to reintroduce the foods you eliminated. Do this by introducing them back into your diet one day at a time. For example, tomorrow you can start by introducing dairy, Thursday wheat, and Friday sugar. You can introduce them in any order you like. You can also use more than one day for each introduction; introduce dairy Wednesday and Thursday, on Friday add in the wheat, and Sunday the sugar. Do what feels right for your body.

I had a ‘detox’ dinner party last weekend and tried out a new recipe. It was a tasty success!

Here’s what we enjoyed:

Appetizers...

Mixed veggies and assorted rice crackers (original, tamari sesame, seaweed) with hummus.

Entrée:

Grilled Turkey Breast and Noodles

Noodles: I cooked the pumpkin, ginger and rice noodles.

Noodle ‘sauce:’ In a pan I sautéed olive oil, garlic, pine nuts and sliced zucchini until the zucchini was cooked to my liking. I then added the enoki mushrooms and mixed the ingredients together.

You can add in the pumpkin, ginger and rice noodles or keep it separate, allowing people to put them together themselves.

Sides:

Squash: Cut the squash in half, drizzle with olive oil and put it in the oven till it turns a rich orange-yellow.

Salad: Spinach, sprouts, cubed beets, chopped walnuts, cherry tomatoes, sliced red and yellow peppers, shredded carrots and sliced button mushrooms with lemon juice.

Dessert:

Fresh and dried fruits

Nuts and seeds

delissio

Congrats Again!

Stay Healthy!

Detox Weekend Guide…

2010-01-22T19:11:00.000-08:00

It’s the weekend and you’re still detoxing! Do you spend it at home sulking or go out and enjoy life?!?! GO OUT AND ENJOY LIFE! You’re detoxing, that doesn’t mean life needs to stop!

Go for dinner, see a movie, catch a show, play a sport, you can even go dancing… I know, you’re thinking, “But I can’t drink, and where am I going to find a dairy-free, gluten-free and sugar-free restaurant?!?!?”

So you can’t drink: get over it and move on. It’s one weekend, you can do it! Keep the goal in mind: A cleaner body, a healthier you and much more energy!

You may think eating out is an issue while detoxing, but in fact many restaurants and cafes accommodate people with food allergies and sensitivities. Don’t be afraid to ask your server questions concerning the ingredients in the various items on the menu. If you want something changed or simply taken out, ask if it’s possible. You’ll be surprised as to how easy these changes can be!

Gluten-Free Ontario lists restaurants and bakeries that exist in various areas (Thanks Bernard for bringing this website to my attention!). All you have to do is pick the area you wish to dine in and within seconds you’re given a list of possible dinning out options. Problem solved… Find a place and go try it out!

Over the past few days, I’ve been asked a number of questions concerning the detox. I think it would be beneficial to share a few of these questions and my answers.

1) Can I still detox without using supplements?

Yes. Sugar, gluten and dairy are considered culprit foods that inflate the body. In cutting them out, you give your body a break and your system a chance to clean out. Supplements may quicken the process and deepen cleansing, but for a first time cleanse they are not necessary.

2) Everything has sugar, how do I know what I can and can not have?

Almost all food items have sugar in them. Your job is to distinguish between natural sugar and added sugar. You want to eliminate added sugar. To find out if sugar is added you check the ingredients list, if sugar (or any of its other names or properties) is not listed then you can include the product in your diet.
NOTE: You are checking ingredients NOT nutritional facts.

3) What is gluten?

My good friend Wikipedia defines it best: Gluten.

4) Can I exercise while detoxing ?

Yes. Detoxing may make you feel tired, which is why I do not suggest strenuous exercise. You can lessen the level and time that you normally exercise at.
Detoxing is also a great time to clear the head and realign your body with your mind and spirit. Yoga would be a good way to clear the mind, cleanse the soul and get the body moving.
NOTE: Always consult a doctor before starting any new diet or exercise regimen.

wellness

Stay Healthy!

Day Four - On the way to a cleaner you...

2010-01-20T18:40:00.000-08:00

As the half way point approaches, I’m sure many of you are counting down to the end of our 10 day detox.

cartoonstock.org

It’s not over yet! Hang in there and keep the goal in sight: A cleaner body, a healthier you and much more energy!

Today’s menu:

Breakfast...
For breakfast I had a delicious smoothie! Here’s what I did:
¾ cup Water
½ cup Frozen mixed berries
Half a banana
Half an avocado
All natural protein powder
Green powder

Snack...
Almonds

Lunch...
Salad: mixed leafy greens, ground coriander, red kidney beans, a boiled egg, pumpkin seeds, cherry tomatoes, lemon juice and olive oil

Mixed fruit salad

Snack...
Tangerines

Dinner...Salad: lettuce, mint leaves, tomatoes, green onions, lemon juice and olive oil

White fish with lemon and dill with a side of rice and sautéed mixed vegetables

Snack...
Glass of freshly squeezed orange juice

Raisins

Stay Healthy!

Welcome to Detox day one!

2010-01-17T09:17:00.000-08:00

I’m sure a lot of you woke up this morning thinking ‘WHAT have I gotten myself into!??!?! WHAT am I going to eat?!?!?’

Breath, relax and don’t worry. I am going to try to make this as smooth as possible by sharing a few of my daily menus with you throughout the next 10 days.

When detoxing, it is very important to plan your meals ahead of time. Try to plan your meals the night before; you’ll wake up stress free and ready for the day ahead.

Here’s what my menu looks like today:

Good Morning World…
Glass of water with ½ a lemon squeezed into it

Breakfast…
A boiled egg
A rice cake
A banana
Tea with almond milk

Snack Time…
An apple
Half a handful of almonds

Lunch…
Salad - mixed greens, cherry tomatoes, corn, cooked brussels sprouts, pumpkins seeds, fresh dill and tuna with lemon and olive oil
A small bowl of papaya

Snack…
Carrots and cucumbers with chickpea dip (Hummus)

Dinner…
Salad - Lettuce, tomatoes and cucumbers, a dash of Greek seasoning with lemon and olive oil
Turkey breast
Rice
Sautéed brussels sprouts, onions and broccoli

Snack…

Half a handful of walnuts

A small bowl of cantaloupe

Timeinc

Side Note:
Don’t forget to drink your water throughout the day; at least eight glasses/day (1 glass = 8 oz)

If you’re including supplements in your detox, don’t forget to take them as suggested on the kit

I enjoy herbal teas and tend to drink them throughout my day I find it helps with cravings and decreases snacking tendencies. Try them out and find the ones that appeal to you!

Stay Healthy!

Detoxification: The ‘how tos’ & ‘to dos’

2010-01-14T19:20:00.000-08:00

Since I will start detoxing on Sunday, today’s post will be for those interested in joining me. Here’s what you need to know, do and buy…

Duration:
This will be a 10 day detox. It will go from Sunday January 17th to Wednesday January 27th.

Supplements:
I will be using a detoxification kit. If you are interested in using a kit, head to your nearest health food store and ask them to recommend a detox kit for you. If this is your first detox, make sure to mention that so that they can recommend something that is easier on the body.

Eliminate:
During the 10 day cleanse I will be eliminating gluten, sugar and dairy from my diet. Many believe that these are culprit foods that irritate the body and digestive system. By eliminating them while detoxing you give the body a chance to rest and cleanse.

Symptoms:
Detox symptoms you can expect include headaches, fatigue and irritability.

Detoxfashionpages.com

Tips & Recommendations:
• Your cleansing, meaning water is very important - at least 8 glasses/day (1 glass = 8oz)
• Dairy substitutes
• Gluten-free products
• Eat plenty of lightly steamed and stir fried vegetables especially sweet potatoes, squash, parsnips, carrots, broccoli, cabbage, cauliflower, eggplant, beets, greens (dandelion, radicchio, watercress), brussels sprouts, fennel, kale and artichoke
• Include garlic, onions and ginger in your cooking
• Eat fruits especially pears, pinapples, papaya, grapes, citrus fruits, berries and apples
• Include sprouts such as mung and alfalfa into your diet
• Avocado is a source of glutathione, which helps clear the body of harmful fats and encourages the elimination of toxins

Stay Healthy!

Planning for a detox...

2010-01-10T19:24:00.000-08:00

I mentioned that I wanted to start a detox. The plan was to make this post on getting started on a two week plan. I thought about it and decided, since a lot of you have shown interest in doing this with me, to take it slow. Instead of jumping right into a major two week detox, it would be best to take a week to get ready.

A lot of you must be asking:

Why detox??? I’ve gone this long without doing one, do I really need it? How will one benefit me?

Detoxification helps your bowels, kidneys, liver and lungs function efficiently. Many believe that hormonal problems, fatigue, muscular aches, headaches, infections, illness, digestive issues, allergies and disease are all causes of toxic overload. Toxins weaken the body and its ability to fight bacteria and virus. Detoxing cleans out toxicity from the system.

The benefits of detoxing:

 Increased energy
 Improved sleep
 Decreased bloating
 Decreased fluid retention
 Reduced aches and pains
 Improved mental clarity
 Improved memory
 Reduced PMS

This week will be about getting the body ready for detoxing. For those interested in participating, we will officially start our two week detox on Sunday January 17th 2010.

Until then here’s this week’s check list of things to do:

o Make sure you get 8 glasses of water in DAILY(1 glass = 8 oz)
o Have a glass of water with the juice of half a lemon squeezed into it first thing in the morning
o Cut down on your caffeine, sugar and salt intake (This includes coffee, pop, alcohol and chocolate)
o Stop eating by 7 pm (if you get really hungry have a fruit!)
o Try to incorporate colour into your meals (add strawberries, cranberries, yellow peppers and/or beets to a salad)
o Eat slowly and Chew your food thoroughly
o Do not drink large quantities with your meals

Also take a look at Dr. Oz’s seven deadly sins. He has some great tips and ideas to stay healthy and ‘shave a decade off your age.’

Stay Healthy!

Dr. Demartini On Planning Goals

2010-01-07T11:17:00.000-08:00

I came across this earlier this morning (Thank you Jamie!) and thought it would be great to share especially since my last post was on resolutions and sticking to them… Enjoy!

I’ve decided to do a post holiday two week detox! I’m very excited about it and putting it together as we speak. If you’re interested then stay tuned my next post will be on DETOX! Interested?!?! Who’s with me???

Stay Healthy!

Resolution Time!

2010-01-05T20:00:00.000-08:00

Happy New Year!

Now that we’ve welcomed in 2010, its time to embrace it and get back to work, school, life, reality…

The months leading up to the New Year were full of outings, parties, get togethers, nights outs, vacations, lunches, dinners, desserts and many many drinks!

With all of that behind us, thoughts of the upcoming year fill our heads, our thoughts, our dreams…

We are reminded of the way we want things to be; the way we want to be. We’re driven by hope, promises, wants and desires. In the midst of it all, plans for the future are made. Where do I want to be in a year? What do I want to be doing? What do I want to have accomplished?

It’s New Year resolution time. Every year plans are made and months later put aside and ‘forgotten.’ What will it be this year?

Health? Exercise? Charity? Volunteering? To read more? To drink less? To do more? To stop smoking? These questions take over our minds and run through our heads… What will I do and how will I do it?

Like most of you I too start the year off with a list of New Year resolutions and plans and by about March tend to ‘forget’ them. This year I aim to choose two things and to choose to stick to them. Think long and hard about what you choose to do, make it something reasonable and attainable and plan for it.

After putting a lot of thought into it, I’ve finally decided on my 2010 resolutions: To aim for better health and increased energy and to do something new everyday.

Since I have 365 ‘new’ and ‘different’ things to do I’m open to ideas and suggestions… if anything comes to mind let me know!

So what are your 2010 resolutions?!?!?

Stay Healthy!

It's time to raise our glasses in celebration!

2009-12-24T05:14:00.000-08:00

“Twas the night before Christmas, when all through the house not a creature was stirring, not even a mouse. The stockings were hung by the chimney with care, in hopes that St Nicholas soon would be there.”

Clement Moore

It’s the time of year where indulging in hearty meals, rich chocolates and festive drinks is unavoidable. You keep asking: ‘What can I do to avoid the extra calories? And is there anything ‘natural’ for a hangover?’

I want to remind you that the holidays only come around once a year so enjoy them. Don’t spend your time consumed with what you’re consuming!

It’s time to raise our glasses in celebration and be thankful for the past year, those around us and the upcoming new year.

To ensure we all get through it with fond memories and not time spent sweating through stuffed bellies and painful hangovers here are some recommendations to cut calories and get through the headache, nausea, stomach discomfort, fatigue and dehydration experienced the morning after a few too many drinks.

Plan your day ahead:
• Keep your non-festive meals light. Enjoy some cottage cheese with a fruit or a green salad with freshly squeezed lemon dressing.
• More than likely starchy foods will be apart of your festive meal so leave them out of your other two meals.
• Avoid heavy creamy drinks or have as few as possible.
• Make sure to get your 8 glasses (8 oz = 1 glass) of water in! Drink some water before bed and the morning after to help clear out the extra salts consumed. Your best bet is to match each alcoholic drink you have with one glass of water while drinking and a glass of water every hour the day after.
• Eat slowly and stop when you’re full!

Too much to drink???
• For breakfast the next morning avoid acid-forming (greasy and fried!), fried eggs, bacon, black tea, coffee and white foods (bread). Choose foods that are lighter on the stomach and easier to digest such as brown rice, cooked vegetables, rice milk, nuts and seeds.
• Ginseng tea is found to clear alcohol from the liver, detoxify the system, reduce blood alcohol levels and take care of nausea.
• Alcohol tends to deplete B vitamins from the body. Replenishing these vitamins will help with your body’s recovery, fatigue and memory. B rich foods include sunflower seeds, bell peppers, cauliflower, spinach asparagus, lentils, salmon, green peas and whole grains.
• Alcohol tends to rid the body of antioxidants. Replenish by incorporating blueberries, pomegranates and oranges into your day.
• Extract of milk thistle can reduce the ‘morning after’ feeling. You can find this is capsule or tea form.
• Vitamin C helps strengthen the body and give you energy. You can get this through effervescent tablets in a glass of water. Incorporate vitamin C rich foods into your day.
• Alcohol dehydrates the body. Water! Water! Water!

Merry Christmas, Happy Holidays & Happy New Year!

I wish you all only the best of everything and may this New Year be filled with wonderful memories, laughter, love, joy and happiness!

May all your dreams & wishes come true…

Stay Healthy!

To your health and well-being!

2009-12-23T09:22:00.000-08:00

“Your body is the harp of your soul. And it is yours to bring forth sweet music from it or confused sounds.”

Khalil Gibran, Lebanese American artist, poet and writer

I finally made it to the Science Centre and saw the Body Worlds exhibit. I must say it’s an exhibit worth visiting. Through the displays, pictures and videos our extraordinary make up is shown. Not only does it serve as a collection of facts and details about the human body, but it also addresses the idea of the heart as the centre of emotion and passion for humans.

Dec. 2009, BlogTo

This exhibit is a reminder of the importance of taking care of the body.

Here are a few ideas and suggestions that will nourish your body and help you look and feel great!

1) Limit your intake of meat: It’s been estimated that a third of all cancer patients developed disease as a result of insufficient whole plant fibre in their diets. You don’t need to give up meat just limit it.

2) Stop eating dead food: Its dead how do you expect to get any nutrients out of it?!?!? Choose fresh, whole foods. Avoid canned and preserved items they have little to no nutritional value.

3) Whole grains: When considering foods such as rice, pasta and bread always choose brown over white. Modern research has found that refined white products lack in nutrients, whereas whole grains are effective in lowering high blood sugar, rich in nutrients, contain B vitamins and antioxidants.

4) Sea vegetables: These have been found to prolong life, prevent disease and impart beauty and health. Seaweed contains more calcium than milk, more iron than beef, more protein than eggs and is rich in micronutrients. These vegetables include nori, kelp and dulce.

5) Essential Fatty Acids: Omega –3 is found in cold water fish, fish oils, walnuts and flaxseeds (ground and oil form). Omega-6 is found in borage oil, hemp, evening primrose oil and sunflower and pumpkin seeds. EFA’s help lower cholesterol, keep cells functioning properly, keep aging brains healthy, combat inflammation, revitalize skin and strengthen nails and hair.

6) Stop eating when your 80% full: Eat slowly and pay attention to your portion size. Stop when you’re satisfied not when you’re stuffed. Keep in mind – You shouldn’t have to unbutton or unzip anything!

7) Protein at every meal: Protein provides essential building blocks for the daily repair of nearly every single cell in your body. Good sources include skinless white meat such as fish, chicken and turkey, fat-free milk, yogurt and cottage cheese, egg whites, beans and legumes, nuts and seeds and tofu and soy.

8) Keep hydrated: Make sure to drink 8 glasses (8 oz = 1 glass) of water every day. It’s essential for your body to keep hydrated to stay strong and fight disease and illness. Also, compare your skin when your hydrated to when your not. Hydrated looks a lot healthier!

“And in the end, it’s not the years of your life that counts. It’s the life in your years.”

Abraham Lincoln

Stay Healthy!

A Nutritionista's Guide to Gift Giving!

2009-12-14T21:15:00.000-08:00

'It's beginning to look a lot like Christmas; soon the bells will start, and the thing that will make them ring is the carol that you sing right within your heart.'

With just over a week to Christmas, malls are chaotic, line-ups are long, parking lots are full and last minute shoppers are searching for gifts for their loved ones.

Here are a few of my favourite gifts ideas...

For the Love of Chocolate: Purdy's Hedgehogs; milk chocolate, dark chocolate or sugar free.

Vampires & Werewolves: Twilight books and accessories for the Twilight enthusiast. For fans of the paranormal who need time off from Edward and Jacob My Soul To Take is a Harlequin must read.

Tea Please: The Tea Leaf for classic favourites and David's Tea for tasty twists.

Discovering TO: Toronto has a lot to offer! Give gift cards to the Ontario Science Centre, ROM, Bata Shoe Museum and AGO.

Canadian Pride: Support our athletes by giving the gift of Olympic apparel. My favourites: Full Zip Hoodie and Torchbearer Mittens.

Positivity goes a long way: Inspirational coasters, The Secret and Louise Hay help recharge positive vibes on days where positivity is hard to find.

Feeling Hot, Hot, Hot!: For those that love to workout or those who want to try something new how about a Hot Yoga gift certificate? Moksha Yoga has locations all over the city.

Pages of Memories: Scrapbooks are fun to make and great to get.

Good Luck & Happy Shopping!

Stay Healthy!

Quick & Easy Recipe for Tonight's Dinner!

2009-12-08T09:35:00.000-08:00

I've been thinking a lot about Label Reading Shoppers versus Grab & Go Buyers. Thanks to one of my good friends, I realized as the words came out of her mouth that: "People think being HEALTHY is a lot of work! Who wants to spend hours preparing a meal when theres so much to do? Quick and easy is what we need."

What if I told you healthy meals could be quick & easy??? What if I told you that most of the 'healthy' meals I make will take you just as long to make as it would to run to a reastaurant or fast-food chain???

Have I caught your attention?!?!?

I've decided to share some of my quick, easy and tasty recipes with you. Every so often I'll add a recipe to one of my future posts for you to try out.

Today, will be the first of many...

Last night, I got home late after a long day of work, work and more work... As most of you can relate: It's just that TIME OF THE YEAR!

With so much on my mind and with thoughts of a warm shower and my warm bed tempting me to grab the fastest thing possible for dinner, I decided on a quick and tasty homemade dinner instead! I'm glad I did because the result was yum!

I made a lemon & dill salmon steak and sauteed mushrooms with a side of mixed greens and goat cheese salad... Hungry?!?!

Lemon & Dill Salmon

- Slice one lemon and cut off the peel

- Place the peel free lemons on the bottom of you oven pan

- Place your washed and skinned salmon steak on top of the lemon slices

- Chop dill and place it on top of the salmon

- Slice an onion and place the slices on top of the dill

- Put the pan in the oven at 450C for about 20-30 minutes

Sauteed Mushrooms

- In a cooking pot drizzle olive oil and balsamic vinegar

- Put on medium heat

- Slice mushrooms; I used buttom, shittaki & oyster mushrooms

- Throw them in the pot and sautee

Mixed Greens & Goat Cheese Salad

- Mixed greens: I grabbed the prewashed boxed mixed greens from the grocery store

- Throw the mixed greens in a salad bowl

- Add dried cranberries and pumpkin seeds

- Add low-sodium goat cheese

- Add bean sprouts and cherry tomatoes

- Drizzle olive oil and apple cider vinegar

If you try this one out & I recommend you do... Let me know what you think!

Stay Healthy!

Mocha Mocha gets 2 THUMBS UP!

2009-12-03T20:49:00.000-08:00

I had dinner tonight with my best friend Nour. She suggested  Mocha Mocha Cafe. One of her favourites and a place I hadn't tried yet.

Mocha Mocha Cafe, located on the Danforth, is set up as a modern day cafeteria.

You walk to the cash register, browse the menu hanging behind the register, order, pick a seat (I recommend a table by the window!) sit, then wait for your food...

Nour had the Warm Brown Rice Salad: Cooked brown rice with black eyed peas, black mushrooms and ginger on a bed of mixed greens, shredded carrots and cabbage with sliced tomatoes.

I had the Avocado Salad Plate: Sliced avocado on a bed of mixed greens, sliced tomatoes and cucumbers and shredded carrots with a boiled egg.

And, we shared a Vegetarian Club: Sliced avocado and grilled eggplant with shredded carrots, cheese, lettuce, tomatoes and mayo on toasted organic seven grain bread.

Our meal was DelIcIoUs! 

The Dishes: Beautiful to look at.

The Food: Healthy & Full of Flavour. 

The Ambiance: Comfortable, Warm & Welcoming. 

The Company: Fabulous, of course!

All the ingredients to a brilliant dinner out!

If you don't feel like a salad or sandwich try one of their other menu choices... Bean Burrito Platter, Vegetarian Lasagna, East African Chicken Stew, or maybe a Vegetable Mozzarella Crepe???

Everything coming out of the kitchen looked and smelled sCruMPtioUs!

This may have been my first time to Mocha Mocha Cafe, but it will definitly not be my last. 

I'm thinking next time I try out the East African Chicken Stew...

Mocha Mocha you've got my seal of approval!

Stay Healthy!

Are you a Label Reading Shopper or a Grab & Go Buyer?

2009-12-02T00:13:00.000-08:00

At the grocery store today a woman with two children captured my attention...

Picture this:

The younger of the two children stood in the cart, holding a headless chocolate Santa in one hand and a bright red jelly candy in the other, stomping on a box of Fruit Loops crying, "No! No! NO!" The other child, also holding a poor headless Santa and a jelly candy, sang "la, la, la" while pushing packaged items off the shelves... Delightful, no?!?

What then caught my attention was what accompanied the squashed box of Fruit Loops in this woman's cart... Processed, high in sodium and high in sugar foods. She had absolutly no fruits, no vegatbles, no real food...

This made me think... Here I was a healthy woman without children spending time reading labels and thinking about my health. Does this woman know that excess salts and sugars link to high blood pressure, hyper-ness, moodiness and/or ADD and ADHD in both adults and children? Did she read food labels? Did she compare and contrast the nutrients of any products? I needed to know, the Nutritionista in me took over and I followed this 'delightful' little family into the next aisle...

To my horror, this woman read nothing and checked nothing... She was what I refer to as a Grab & Go Buyer. Look at the shelf and grab whatever appeals to you... Grab & Go!

I wanted to SCREAM:

"But that's full of sugar, and that's full of salt, and that one has artificial sweeteners in it, and that pretty bright red one...that's food colouring and the oily one MSG!!!!!"

On my drive home all I could think of was how, when health is so important and illness and disease so high, can people ignore their bodies? What about their childrens bodies?

Has life become too quick and too busy that our health has fallen down the priority list?

Are Label Reading Shoppers turning into Grab & Go Buyers?

Is salt really the new flavour of choice?

This made me think of a newspaper article I read earlier in the week, Cheesy, eggy and packed with 510 calories. It discussed food labeling and the need for nutritional facts on restaurant menus. If clearly labelled packaged foods at grocery stores aren't being read will nutritional facts on menus make a difference?

I think when you consider calorie and sodium intake, nutritional facts and labeling start to climb up the priority list.

Let me highlight some NuMBeRs...

Calories
Women, inactive: 1,600 to 1,800 calories/day to maintain a healthy weight.
Men, inactive: 2,000 to 2,200 calories/day to maintain a healthy weight.

Sodium
Adults 19 to 50: 1,500 mg/day
Adults 51 to 70: 1,300 mg/day
Adults 71+: 1,200 mg/day

Here's the fun part:

A regular sized Greek Salad: 1,040 calories and 1,960 mg of sodium

That's 1/2 your daily calorie requirement and more than a day's worth of salt!

Breakfast Sandwich: 510 calories and 950 mg of sodium

Foot-long Meatball Marinara: 1,160 calories and 3,040 mg of sodium

Makes you think...

Let me rewind for a second...

Why is excess salt BAD for you?

High blood pressure is now an epidemic in our society

Premenstral symptoms may become more severe with too much salt

Water retention

children with high blood pressure are more likely to have learning/attention problems

What can YOU do?

Avoid High-Salt foods and look for Low Sodium and MSG Free foods:

Salt from the shaker
All smoked, salted meats, such as bacon, hot dogs, bologna and sausage
Soy Sauce and MSG
Brine-soaked foods, such as pickles and olives
Canned and instant soups
Salted and smoked fish and caviar
Processed cheeses
Condiments
Ready-made gravies and sauces
Snack foods such as chips, salted peanuts and popcorn, pretzels and crackers
Any foods with added soda

You can also use online calorie counters and sodium food charts.

SO are you a Label Reading Shopper or a Grab & Go Buyer???

Your immune system...

2009-11-23T17:12:00.000-08:00

It's that time of year again...

Outdoor Christmas lights, decorated store windows & Santa's in town!

ReD, gREen, SilVeR, bluE, GolD

Hot chocolate, pumpkin pie, candy canes, snowflakes...

And unfortunatly:

colds, runny noses, coughs, sneezing, fevers and how can we forget...

H1N1!!!

Since TV, magazines, newspapers, radio, etc., etc., seem to have this 'pandemic' covered I've decided to focus on something else...

Your Immune System

Your immune system is responsible for destroying bacteria and viruses that invade your body and make you sick. Many peoples immune systems break down because of stress and bad nutrition. Stress depletes the body of vitamin C, B vitamins and many immune strengthening minerals.

In order to help your body fight intruders, you need to work on your immune system. This includes incorporating immune boosters into your diet.

Immune Boosters

1) Eat from a variety of colourful fruits and vegetables.
2) Fruits and vegetables should make up the majority of your daily diet.
3) Drink 8-10 glasses of water a day.
4) Pay attention to your fat intake. Avoid trans fats and fatty foods.
5) Avoid having animal protein everyday. Try to limit consumption to 3 times a week.
6) Supplements: multi-vitamin, vitamin C, calcium and B complex
7) Try to get your 8 hours of sleep.
8) Juicing!

Foods to Incorporate

The following foods are rich in nutrients that boost the immune system:

Juicing

Many fruits and vegetables can be turned into a concentrated form of nutritional energy by juicing them. Raw, fresh juices provide the easiest way for the body to ingest vitamins and minerals found in these foods. Fresh juices are also alive with enzymes, which deliver vitality and energy to every cell of your body.

Some of my favourite immune boosting juice combinations are:

Blueberries + Grapes + Apples

Carrot

Orange + Carrot

Give them a try and see how you feel...

Stay Healthy!

A testament to good nutrition...

2009-11-22T12:53:00.000-08:00

On Friday during a trip to the Royal Ontario Museum (ROM) to see the much anticipated Vanity Fair exhibit...

For insight into our ROM visit check out: Not a Model

I started to feel sick and, shortly after, the sniffles began. By the time I got home my sniffles turned into a fever that included sneezing, watery eyes and a runny nose. With a week from hell in short sight I needed to kill this intruder. I needed to get ready for Monday!

I made my plan of action! This was war. This uninvited intruder was going down!

My action plan:

(1) Water, Water, Water; to flush out those germs!

(2) Mom's warm soup made with LOVE...

(3) Lots of tea (Earl Grey, Camomile, Peppermint, Lemon Thriller and Gingerbread Spice) + Honey in my favourite m&m mug; for a feeling of warmth & comfort!

(4) COLD-FX to help reduce the symptoms and boost the immune system.

(5) Oil of Oregano to strengthen the immune system and help kill intruders!

(6) A box of ultra kleenex with a beach view; a "mood enhancer."

(7) DayQuil and NyQuil to deal with the fever and knock me out in the evening!

(8) My laptop; A 'sick day' doesn't exist in the world of PR...

At this point I'm sure a lot of you are thinking: DayQuil & NyQuil!??!?! That's not very HOLISTIC of you!??!?!

Here's my response and an add on to my intro blog...

I'm an RHN with a twist! Meaning: I believe that you need to pick your battles. Pick the better of the two evils. I'm not perfect, but I thrive for optimal health and I'm realistic about it.

I was really sick, I had a high fever and could not sleep... Remember, This was WAR!

I needed to be:

well, functioning and ready for Monday = the choice made

That evening I drank lots of water and tea. Whenever hungry, I had mom's 'get well' soup and I went through two 'beachy' boxes of ultra kleenex. I spent the night working away on my laptop and answering the calls from my mom who wanted to make sure I was still alive and that what I had was NOT H1N1.

The next morning, I woke up:

(1) ALIVE!!!

(2) Without my 'sickly' symptoms!!!

I won the battle...

I may not be a full 24/7 Health Guru that sticks to every nutrition rule that exists, but I do watch what I eat and try to incorporate good nutrition into my life.

I believe that this lifestyle is what helped me fight this cold and get over the horrible symptoms quickly...

I feel better today and I'm ready for tomorrow; No sick day needed!

Stay Healthy!

A little introduction...

2009-11-21T16:07:00.000-08:00

I want to take this opportunity to tell you a little bit about myself and introduce you to my blog. Diary of a Nutritionista is my way of letting you into a part of my world. The world of health, nutrition, wellness and, my favorite, food.

What qualifications do I have? Well, I'm a Registered Holistic Nutritionist (RHN) who's currently studying PR. I worked in the wonderful world of health and wellness for many years before deciding to get into PR. My love for nutrition is the reason why I have decided to start this blog.

After meeting me and my RHN credential, most people are confused and, some, frightened by the term holistic. Let me start by saying:

RELAX & BREATHE!

I am NOT a Voodoo Dr., not a witch, I do NOT think drinking blood helps revitalize the body and nor do I believe eating grass should be a mandatory daily detox ritual!!!

Now that we've got that out of the way let me explain what holistic is...

HOLISTIC is looking at the whole system rather than focusing on individual parts. This means looking at the body as a whole: the physical, along with the emotional, mental and spiritual.

BODY + MIND + SPIRIT

I am excited to get started and I hope you like what you read. I welcome all questions, suggestions and ideas so by all means throw them my way...

Stay Healthy!