Today's Nutrition RX: Truly Good Friends

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

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

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?

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!

'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

'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?

'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!