The Healthy Side of Chocolate...

'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...

'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...

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?

"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!

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…

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...

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!