I'm writing a book on cleanses and would like to hear what cleanses- boxed or food based cleanses you've done. I would like to hear about: what cleanse you did, how did you feel, your energy levels, your BMs (not extreme detail), your mental state before and after (better, worse, same). No symptom is too small and no comment or question is wrong so feel free to comment on anything.
I'm looking forward to your comments!
Wednesday, May 11, 2011
Sunday, May 8, 2011
Looks great, tastes even better, gluten free crepes
These gluten-free crepes with a creamy filling topped with a warm berry compote are great for a special Sunday breakfast or impressive dessert. Easy-peasy delicious meal that makes you look like 5-star pastry chef. This meal can be made ahead of time and assembled just before serving.
Crepes
1 1/2C Bob's Red Mill Pancake Mix
2tbsp ground flax seeds
3/4C milk
1 large egg
1tbsp grapeseed oil
1/2tbsp vanilla extract
In a 10" medium-hot seasoned pan or crepe pan, pour in 1/4C pancake mix, spread around into a 9" thin crepe. Let it cook for 2 minutes and turn over, let cook for another 1-2minutes. Remove from pan and place onto a plate. Repeat until all the pancake mix is done.
Filling
Using a combination of mascarpone and whipping cream makes these crepes creamy and rich without making it feel heavy. This you can make a few hours ahead of your meal and refrigerated until you need to assemble your meal.
1C Mascarpone
1C Whipping cream
2Tbsp vanilla
2tsp fresh mint, finely chopped
Whip the cream until thick and light, fold into the mascarpone cheese, mint and vanilla. Set aside for assembly.
Topping
Berries are low glycemic fruits that are great for adding flavour and sweetness without sending your blood sugar through the roof. You can also use this compote to sweeten Irish or Scottish oatmeal while adding valuable antioxidants to your breakfast. This is another part of the meal you can make ahead of time and reheat just before serving.
Berries are low glycemic fruits that are great for adding flavour and sweetness without sending your blood sugar through the roof. You can also use this compote to sweeten Irish or Scottish oatmeal while adding valuable antioxidants to your breakfast. This is another part of the meal you can make ahead of time and reheat just before serving.
1/2C Wild Blueberries, frozen or fresh
1/2C Raspberries, frozen or fresh
1/2C Rhubarb, frozen or fresh
3/4C water
2tbsp Prune puree*
pinch salt
Place all the ingredients into a small sauce pot and let simmer until the berries are warmed through and the liquid is thick.
Assembly
Place 1/4C or the mascarpone mixture in the centre of the crepe, fold in the sides of the crepe and spoon over the warm fruit compote. Serve warm garnish with fresh berries, sliced raw almonds and a few sprigs of mint on top.
Serves 4 people, 2 crepes per person. Serve with Prosecco and enjoy your special occasion!
*Prune Puree can be used when making any baked goods that you would like to add more natural vitamins and minerals. I've added this mixture to brownies, compotes, cakes, muffins and it can add a little raisin like flavour but mostly is undetectable.
Prune Puree
1 package of prunes
1/2C apple juice
Place in a food processor puree until smooth, place puree in a freezer container and use as needed.
(What I love about making crepes is that you can make a huge batch and freeze them. After letting the crepes cool, place a piece of parchment paper between each crepe and place them in a Ziploc freezer bag. They separate easy with the parchment paper between, defrost and easily warm up with a warm compote.)
Saturday, April 9, 2011
Gluten Free workshop
I'm hosting a Gluten Free tasting workshop this Thursday April 14, 2011 7-8pm at Hands on Health Family Chiropractic.
Come and explore new foods you may not have known where available or never dared to try. Since the focus is on Gluten Free there will be: homemade baked goods, crackers, breads, alternative grains- raw and cooked all for you to try as I show you the benefits of a gluten free diet.
To register call the clinic (416) 237-0069 to reserve your spot! See you there!
Come and explore new foods you may not have known where available or never dared to try. Since the focus is on Gluten Free there will be: homemade baked goods, crackers, breads, alternative grains- raw and cooked all for you to try as I show you the benefits of a gluten free diet.
To register call the clinic (416) 237-0069 to reserve your spot! See you there!
Sunday, March 27, 2011
Importance of proper nutrition during pregnancy
Congratulations!
Women go through many transformations during pregnancy, physically and emotionally and now more than ever you need to make good nutrition a priority. Nutritional needs change throughout your pregnancy but here are some general guidelines you should follow throughout the nine months, and beyond.
What to eat?
So now you’re eating for two, no not really.
Your baby depends on the food you eat for its growth and development. Eating frequent, small meals with whole grain and an extra emphasis on calcium, protein and vegetables is the best way to manage your weight while getting natural vitamins and minerals essential to good health.
An additional 400mg of calcium is essential during pregnancy, you need it for muscle function and bone development, what your body doesn't have readily available your body will breakdown from bone to get what it needs. Calcium is needed during pregnancy, instead of using dairy (saturated fat and allergenic) to achieve your extra calcium add: dark greens, legumes, whole grains, soy, seafood and seeds that contain lots of vitamins and minerals and fiber that keeps your bowels moving.
Protein is essential for almost all tissue development and repair, hormones, enzymes and antibodies.
Morning smoothie 1Litre, 285calories:
• 1 1/2C Filtered Water • 1C Blueberries • 1/2C Raspberries
• 1 Scoop (30g) Protein powder (whey isolate) • 1Tbsp flax seed oil
Weight gain during pregnancy
Everything is trial by error it seems. During the 50's women were only permitted to gain 15lbs during a full-term pregnancy, and still allowed to smoke and drink. In the 80s friends of mine were allowed to ‘gain as much as you want’ thinking it was good for the baby. Now the attitude is to keep your weight gain within a healthy range to avoid complications. Remember losing weight during pregnancy is not an option, you need to keep a healthy weight gain throughout the pregnancy so that you and or your developing infant to remain healthy. Gaining too much may also make you more uncomfortable, especially during the third trimester.
Here is a general guideline for healthy weight gain during pregnancy.
• 27-37 lbs- If at a healthy weight prior to pregnancy (2300-2500/day)
• 28-35 lbs- If underweight prior to pregnancy (2500-2800cal/day)
• 15-25 lbs- If overweight prior to pregnancy (2500-2800cal/day)
Gaining too much weight during pregnancy does have it’s drawbacks, it takes a lot of effort to lose the excess weight after pregnancy, you may experience increase edema, increases C-sections, increase of UTI infections during pregnancy and premature labour and it does put you at risk for gestational diabetes, pre-eclampsia and eclampsia. Gestational diabetes can put you and your child at risk for diabetes occurring later in life. Keeping your weight within a healthy range is the best plan.
Hydrate
Water is the best option at any time of life, but especially in pregnancy. It’s the oil that keeps our engine going, so try to drink at least 2L/day of caffeine free liquids. Fruit juices are ok in small amounts but add a lot of calories without the fiber and are high on the glycemic index. Other caffeine free liquids include: decaffeinated green tea, peppermint, ginseng, lemon, chamomile and Rooibos teas.
Caffeine content in 8 ounces
• Black tea, 40mg • Oolong tea, 30mg • Green tea, 20mg (high in antioxidants)
• Herbal Infusion, 0mg
Supplements
It’s normal for most health care providers to suggest folic acid and a daily multivitamin prior to and during pregnancy. It’s very important that you get as many nutrients as you can during this time, but remember that supplements are not a replacement for nutrient dense whole foods, they’re more of a back up plan.
Calcium, magnesium, vitamin D are important if you have a low calcium intake in foods, a vegan or have low bone density. Vitamin C with bioflavonoids helps maintain your immune system you could take up to 4000mg/day, pending on your current health status. Taking a good probiotic during pregnancy is very important, it maintains a healthy gut flora for Mum, which is important to your immune system and your baby’s, keeps Mum regular and reduces incidence of infant skin issues (eczema) by more than 60%*.
Lifestyle
Even an uncomplicated pregnancy can result in some stress during pregnancy. Stress can however be particularly harmful during pregnancy, thus it is important that you work to reduce your stress and anxiety levels during pregnancy as much as possible.
Negative Effects of Stress During Pregnancy
There are many negative side effects of stress during pregnancy. Cortisol released during periods of stress have been shown to cross the placenta into the developing infant. Studies have shown that high levels of cortisol may contribute to an increased risk of premature delivery or low birth weight babies. Still other studies suggest that overly high stress levels can increase your heart rate, blood pressure and produce chronic anxiety and issues with brain and emotional development in the infant. It is important that you minimize your stress and anxiety during pregnancy to provide your baby with an optimal environment in which to grow.
Stress management includes caring for yourself, feeling rested and regularly finding healthy outlets to relieve stress and anxiety. Most women will not suffer any ill effects from stress during pregnancy, especially when they take adequate steps to cope with their stress.
1. Get plenty of sleep.
It’s essential that you allow your body to recover at night, without a good nights sleep you can feel even more overwhelmed the following day. Ways to help you start your bedtime are: take a relaxing bath or have a cup of chamomile tea prior to bed, eliminate ambient the light in your room and if necessary use ear plugs to keep out sounds that may interrupt your sleep. Use a body pillow to aid your sleep if your baby belly makes it a bit uncomfortable to sleep on your side.
2. Exercise regularly.
Low impact exercise like yoga or pilates helps you burn off stress and maintain energy. Even walking 20 minutes two times a day will help with circulation and edema and help you sleep better at night. If you take a subway bus or streetcar to your office get off a stop or two before and walk in, do the same at night and you've already worked in 40-60 minutes of exercise without even trying.
3. Meditate.
Deep breathing and calming your mind is an immeasurable coping mechanism and reduces acidity in your body by releasing CO2. Sit quiet on the floor or your favourite chair, focus on your breath and breathe from deep in your stomach in through your nose and out through your mouth. When your thoughts wander to the daily chores, bring them back to your breath. "Breath in relaxation, breathe out stress"," breathe in health, breathe out illness", repeat what your feeling and you'll feel better and think clearer with more oxygen in your blood. Even if it’s only for 10 minutes a couple of times a day, it helps with stress, fatigue and concentration throughout the day.
4. Talk it out.
Discussions with your partner can help you cope with stress and comfort you in times where your anxiety seems to be taking the best of you. With your excess emotions and hormones you may lose perspective and your partner can bring an objective point of view, without being judgmental. Remember your partner is there to support you and make sure you and baby remain healthy.
5. Reduce your workload.
Focus on what you can get done everyday at the home or at the office, delegate what you can’t get to. Raising a flag for help if you’re overloaded is better than not being able to deliver on deadlines. Don’t feel bad that you have to share your workload, no one is superhuman.
Focus on balance during pregnancy, balanced diet and balanced lifestyle and you'll remain healthy during your pregnancy with a happy healthy infant in return.
*DouglasLabs InfantSkin study
Women go through many transformations during pregnancy, physically and emotionally and now more than ever you need to make good nutrition a priority. Nutritional needs change throughout your pregnancy but here are some general guidelines you should follow throughout the nine months, and beyond.
What to eat?
So now you’re eating for two, no not really.
Your baby depends on the food you eat for its growth and development. Eating frequent, small meals with whole grain and an extra emphasis on calcium, protein and vegetables is the best way to manage your weight while getting natural vitamins and minerals essential to good health.
An additional 400mg of calcium is essential during pregnancy, you need it for muscle function and bone development, what your body doesn't have readily available your body will breakdown from bone to get what it needs. Calcium is needed during pregnancy, instead of using dairy (saturated fat and allergenic) to achieve your extra calcium add: dark greens, legumes, whole grains, soy, seafood and seeds that contain lots of vitamins and minerals and fiber that keeps your bowels moving.
Protein is essential for almost all tissue development and repair, hormones, enzymes and antibodies.
Morning smoothie 1Litre, 285calories:
• 1 1/2C Filtered Water • 1C Blueberries • 1/2C Raspberries
• 1 Scoop (30g) Protein powder (whey isolate) • 1Tbsp flax seed oil
Weight gain during pregnancy
Everything is trial by error it seems. During the 50's women were only permitted to gain 15lbs during a full-term pregnancy, and still allowed to smoke and drink. In the 80s friends of mine were allowed to ‘gain as much as you want’ thinking it was good for the baby. Now the attitude is to keep your weight gain within a healthy range to avoid complications. Remember losing weight during pregnancy is not an option, you need to keep a healthy weight gain throughout the pregnancy so that you and or your developing infant to remain healthy. Gaining too much may also make you more uncomfortable, especially during the third trimester.
Here is a general guideline for healthy weight gain during pregnancy.
• 27-37 lbs- If at a healthy weight prior to pregnancy (2300-2500/day)
• 28-35 lbs- If underweight prior to pregnancy (2500-2800cal/day)
• 15-25 lbs- If overweight prior to pregnancy (2500-2800cal/day)
Gaining too much weight during pregnancy does have it’s drawbacks, it takes a lot of effort to lose the excess weight after pregnancy, you may experience increase edema, increases C-sections, increase of UTI infections during pregnancy and premature labour and it does put you at risk for gestational diabetes, pre-eclampsia and eclampsia. Gestational diabetes can put you and your child at risk for diabetes occurring later in life. Keeping your weight within a healthy range is the best plan.
Hydrate
Water is the best option at any time of life, but especially in pregnancy. It’s the oil that keeps our engine going, so try to drink at least 2L/day of caffeine free liquids. Fruit juices are ok in small amounts but add a lot of calories without the fiber and are high on the glycemic index. Other caffeine free liquids include: decaffeinated green tea, peppermint, ginseng, lemon, chamomile and Rooibos teas.
Caffeine content in 8 ounces
• Black tea, 40mg • Oolong tea, 30mg • Green tea, 20mg (high in antioxidants)
• Herbal Infusion, 0mg
Supplements
It’s normal for most health care providers to suggest folic acid and a daily multivitamin prior to and during pregnancy. It’s very important that you get as many nutrients as you can during this time, but remember that supplements are not a replacement for nutrient dense whole foods, they’re more of a back up plan.
Calcium, magnesium, vitamin D are important if you have a low calcium intake in foods, a vegan or have low bone density. Vitamin C with bioflavonoids helps maintain your immune system you could take up to 4000mg/day, pending on your current health status. Taking a good probiotic during pregnancy is very important, it maintains a healthy gut flora for Mum, which is important to your immune system and your baby’s, keeps Mum regular and reduces incidence of infant skin issues (eczema) by more than 60%*.
Lifestyle
Even an uncomplicated pregnancy can result in some stress during pregnancy. Stress can however be particularly harmful during pregnancy, thus it is important that you work to reduce your stress and anxiety levels during pregnancy as much as possible.
Negative Effects of Stress During Pregnancy
There are many negative side effects of stress during pregnancy. Cortisol released during periods of stress have been shown to cross the placenta into the developing infant. Studies have shown that high levels of cortisol may contribute to an increased risk of premature delivery or low birth weight babies. Still other studies suggest that overly high stress levels can increase your heart rate, blood pressure and produce chronic anxiety and issues with brain and emotional development in the infant. It is important that you minimize your stress and anxiety during pregnancy to provide your baby with an optimal environment in which to grow.
Stress management includes caring for yourself, feeling rested and regularly finding healthy outlets to relieve stress and anxiety. Most women will not suffer any ill effects from stress during pregnancy, especially when they take adequate steps to cope with their stress.
1. Get plenty of sleep.
It’s essential that you allow your body to recover at night, without a good nights sleep you can feel even more overwhelmed the following day. Ways to help you start your bedtime are: take a relaxing bath or have a cup of chamomile tea prior to bed, eliminate ambient the light in your room and if necessary use ear plugs to keep out sounds that may interrupt your sleep. Use a body pillow to aid your sleep if your baby belly makes it a bit uncomfortable to sleep on your side.
2. Exercise regularly.
Low impact exercise like yoga or pilates helps you burn off stress and maintain energy. Even walking 20 minutes two times a day will help with circulation and edema and help you sleep better at night. If you take a subway bus or streetcar to your office get off a stop or two before and walk in, do the same at night and you've already worked in 40-60 minutes of exercise without even trying.
3. Meditate.
Deep breathing and calming your mind is an immeasurable coping mechanism and reduces acidity in your body by releasing CO2. Sit quiet on the floor or your favourite chair, focus on your breath and breathe from deep in your stomach in through your nose and out through your mouth. When your thoughts wander to the daily chores, bring them back to your breath. "Breath in relaxation, breathe out stress"," breathe in health, breathe out illness", repeat what your feeling and you'll feel better and think clearer with more oxygen in your blood. Even if it’s only for 10 minutes a couple of times a day, it helps with stress, fatigue and concentration throughout the day.
4. Talk it out.
Discussions with your partner can help you cope with stress and comfort you in times where your anxiety seems to be taking the best of you. With your excess emotions and hormones you may lose perspective and your partner can bring an objective point of view, without being judgmental. Remember your partner is there to support you and make sure you and baby remain healthy.
5. Reduce your workload.
Focus on what you can get done everyday at the home or at the office, delegate what you can’t get to. Raising a flag for help if you’re overloaded is better than not being able to deliver on deadlines. Don’t feel bad that you have to share your workload, no one is superhuman.
Focus on balance during pregnancy, balanced diet and balanced lifestyle and you'll remain healthy during your pregnancy with a happy healthy infant in return.
*DouglasLabs InfantSkin study
Thursday, February 24, 2011
STRESS!! Life in modern times and urban living.
Come to the Stress workshop at Hands on Health Family Chiropractic March 3/11 at 7-8pm and learn how to support yourself and your family with proper nutrition, moderation on lifestyle and homeopathic medicines. Call the clinic to reserve your space- 416 237-0069.
Sunday, February 13, 2011
Great site and reference for those interested in Holistic Living-enjoy!
https://www.drbrownstein.com/homePage.php
Thursday, February 10, 2011
Nutrition Workshops Winter/Spring 2011
Come to Hands on Health Family Chiropractic Clinic for some great tips on achieving long term health goals, one step at a time.
Call the clinic to book your place now, space is limited, 416-237-0069.
Beating the cold, flu & allergy seasons – with lifestyle,
nutrition & homeopathy
Thurs. Feb. 17, 2011
Hands on Health Open area 7-8pm
Cost: $10/person
nutrition & homeopathy
Thurs. Feb. 17, 2011
Hands on Health Open area 7-8pm
Cost: $10/person
Stress – manage the demands of modern urban life through
nutrition and lifestyle
Thurs. Mar. 3, 2011
Hands on Health Open area 7-8pm
Cost: $10/person
nutrition and lifestyle
Thurs. Mar. 3, 2011
Hands on Health Open area 7-8pm
Cost: $10/person
Back to Basics – 16 Steps to better health and nutrition
Thurs. Mar. 17, 2011
Hands on Health Open area 7-8pm
Cost: $10/person
Thurs. Mar. 17, 2011
Hands on Health Open area 7-8pm
Cost: $10/person
Just for women – not just hormones, it’s nutrition from
teens to menopause
Thurs. Mar. 31, 2011
Hands on Health Open area 7-8pm
Cost: $10/person
teens to menopause
Thurs. Mar. 31, 2011
Hands on Health Open area 7-8pm
Cost: $10/person
Gluten Free Foods – learn to eat without wheat
(tasting workshop)
Thurs. Apr. 14, 2011
Hands on Health Open area 7-8pm
Cost: $20/person
(tasting workshop)
Thurs. Apr. 14, 2011
Hands on Health Open area 7-8pm
Cost: $20/person
Weight Loss – learn your body type, how to
rebalance your system to weight loss
Thurs. Apr. 28, 2011
Hands on Health Open area 7-8pm
Cost: $10/person
rebalance your system to weight loss
Thurs. Apr. 28, 2011
Hands on Health Open area 7-8pm
Cost: $10/person
Live without acne – how to achieve great skin
through nutrition and homeopathy
Thurs. May 12, 2011
Hands on Health Open area 7-8pm
Cost: $10/person
through nutrition and homeopathy
Thurs. May 12, 2011
Hands on Health Open area 7-8pm
Cost: $10/person
Fats – learn the difference between the good & bad fats,
why they’re essential (tasting workshop)
Thurs. May 26, 2011
Hands on Health Open area 7-8pm
Cost: $20/person
why they’re essential (tasting workshop)
Thurs. May 26, 2011
Hands on Health Open area 7-8pm
Cost: $20/person
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