Berry Delicious!

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

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!

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

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!