Sarah Dobec Holistic Nutritionist

Roasted Cauliflower Soup

2012-01-13T22:49:00.004-05:00

As requested, my roasted cauliflower soup. I didn't exactly follow a recipe but here it is, give or take.

1 liter stock (I used homemade turkey stock)
1 onion
2 large cloves garlic
1 celery stalk
1 head cauliflower
2 tbsp olive oil
1 tsp nutmeg
1 cup almond milk (or any milk)
Salt and Pepper

Wash cauliflower and break into florets. Toss in 1-2 tbsp olive oil and place in a baking dish. Grill in the oven for 15-20 minutes, turn them once. Remove them from the oven when they have browned but not burned.
Saute onions, garlic and celery in some olive oil until translucent.
Add the stock and bring to a boil. Add cauliflower and simmer for 10 minutes.
Remove from heat and pour ingredients into a blender. Add the milk and blend until smooth.
Pour back into the soup pot, stir in nutmeg, salt and pepper to taste.
(If you do not have a blender you can use a hand blender right in the soup pot - but wear an apron)

Cauliflower is a cruciferous vegetable. These guys are famous for their cancer prevention properties. Cauliflower is a great source of fiber, vitamins C and K!
Enjoy and stay warm folks!

Pomegranates

2012-01-09T16:32:00.017-05:00

While not exactly a 'local' food, the pomegranate is a special treat during the winter months.
I remember sharing them with my sister when I was young. We would each be given half a pomegranate and then we would sit with a large mixing bowl in our laps, trying not to make a mess.
Likely one of the most labourious fruits to peel and eat, pomegranates are also very rewarding when you carefully peel back the layers and discover the juicy red arils.
I discovered the video below on the POM website. It shows you how to gracefully peel a pomegranate without the mess.

Pomegranates originate from Persia and the western Himalayan range but now grow worldwide in warmer climates. They are an excellent source of vitamin C and antioxidants which makes them a great food to eat during cold and flu season.
You can eat the arils whole as a snack or add them to salads. You can also squeeze them or run them through a pressing style juicer to extract the juice.
Pomegranates are getting a lot of press lately for their health benefits. Like most whole foods, their vitamin and mineral content has positive effects on the body and can help to maintain good health. Add one to your grocery cart next time you are shopping and add some variety to your fruit bowl this winter.

It's about more than raw milk

2011-11-04T15:49:00.000-04:00

After a 37-day hunger strike, Michael Schmidt was finally given an opportunity to speak with our Ontario Premier, Dalton McGuinty. This meeting ended his hunger strike and although it did not change the policy about the right to sell or provide raw milk, it was a step in the right direction.
Michael Schmidt is a biodynamic farmer. He operates a beautiful farm with gardens, animals, community space and a 'cow share' program.
The cow share gives people access to raw, unpasteurized milk. Health Canada requires that all milk sold to consumers be pasteurized for reasons of health and safety. Any food that is processed on a large scale is susceptible to contamination and could provide a risk to consumers. Take the Maple Leaf listeriosis crisis in 2009, it is difficult to have controls over food safety when the quantity of food going through the system is on a large scale.
The difference is that Michael's cow share program is on a scale that is manageable and safe. Recently, on a tour of his property, he explained that he has no interest in having more than 80 cows on his farm. This is all his cow share and his property can handle. Biodynamic farming considers the farm as a living system. There is a balance between the number of people, animals and acres that occupy that space.
With 80 cows, give or take, Michael and his family and staff can safely produce raw milk for themselves and the cow share members. Members, keep in mind, that CHOOSE raw milk over pasteurized. One share member tells me that her husband and daughter are diagnosed 'lactose intolerant' by the medical system but both of them consume raw milk with no side effects. So is it a matter of 'lactose intolerance' or pasteurization intolerance?
Raw milk is a whole food, it is unadulterated and those who can tolerate milk get far more health benefit from it than the processed version.
At a lecture held in Toronto Michael explains that raw milk never goes off. First it is fresh milk, if left on the counter for a few days it turns to sour milk, then yogurt, then sour cream... and so on. There is great tradition and wisdom in the souring and fermenting of milk products.
Over the past decade Michael estimates that he has produced 500,000 glasses of raw milk and no one has been reported sick. You can't say that about the conventional, government regulated food system.
Michael's battle over the right to choose raw milk is about more than milk, it's about choice, period. Whether or not you drink milk or ever intend to access raw milk, this is a story we should all be following and supporting. If it were not for people like Michael who stand up for what they believe in and more importantly against the injustices in our so-called democratic system, we would have less headway in expressing to the government that we all have a voice and we deserve to be heard.
As a Holistic Nutritionist I believe we get the most benefit from whole foods, foods in their most original form, foods that do not have labels to read. If we begin to lose access to whole foods, we will begin to lose access to our health. Michael is what I consider a 'food hero' and he speaks for all of us whether we realize it or not.

The documentary about Michael called "MILK WAR" won an award from the James Beard Foundation.
http://www.ichannel.ca/milk-war/about-milk-war/

Preserving the harvest

2011-09-18T14:23:00.000-04:00

As the temperature dips I am aware that the end of my 2011 urban farm is near. I have harvested my last carrots, beets and cucumbers. The kale, chard and tomatoes are hanging on but I suspect there will be a few 'fried green tomatoes' in my future.
Yesterday I decided to collect what is left of my herbs and preserve them. The tarragon, oregano and sage can be dried and the remaining jumbo basil will become pesto! yum.
I cut and collected them.

I then gave each herb a good wash and spin in the salad spinner and spent some time separating the leaves from the stalks, being careful to toss any rotten or yellowing leaves.
I am fortunate enough to have a dehydrator, so I spread the leaves on separate trays and used the energy of the dehydrator to dry them fully. If there is any moisture left they will mold in storage.

The tarragon is taking longer than the sage and oregano so it's still in the dehydrator. The other two have been stored in glass jars, labelled with the date.
If you do not have a dehydrator you can dry herbs two other ways:

1. Hang them in a dry, dark cupboard for several days.
2. Place them in a paper bag for a few days until fully dry.

Basil, which is a tough herb to preserve dry can be made into pesto. If you don't eat it all immediately because it is so delicious, it can be frozen for up to 6 months.
I make a simple dairy and nut-free pesto for storage and add cheese and nuts later when I use it. This gives me more options when I'm ready to cook. Asiago, Parmesan or Romano cheese with pine nuts, walnuts or no nuts. Pesto is very versatile.

I just combine the basil leaves with a few cloves of garlic and enough olive oil to create a runny paste when processed together. You can do this in a food processor or use your hand blender. If you make a large portion you can store the pesto in ice cube trays so you have easy serving sizes in the future.
I only had a little basil left so I will freeze mine in a mason jar if I don't eat it all this week. It's already been used in an omelette over the weekend!

Back to School Nutrition

2011-08-20T13:22:00.000-04:00

we love summer vacation!

Do not panic. There are still two and a half weeks of summer vacation left. Advertisers are already reminding us to buy new pencils and sneakers but it's not over yet.
That being said, I thought it would be an appropriate time to blog about nutrition for back to school. If we consider the fact that food builds our bones, brains and whole bodies than we should probably be choosing the most nutritious and nutrient dense foods possible to keep us smart and healthy. Somehow, we have forgotten this and now rely more on convenient foods that are packed full of artificial colour, flavour, sugar and often void of actual NUTRITION.
The criminal part is that so many of these convenience foods are touted to our children.
It's seems too coincidental that the rise in food allergies, asthma, behavioural and attention issues occurs around the same time as the decline in nutrition in our food.
Kids used to eat whole oatmeal with full fat milk, fruit and a touch of honey for breakfast, now they eat refined grain cereal high in sugar and low fat milk. What used to be a nutrient dense start to the morning has turned into a jump start with sugar. If you consider the implications this has on our blood sugar, it is no wonder there are more behavioural problems in the classroom. I would expect that the problems in the classroom occur 1-2 hours after breakfast and lunch when childrens' blood sugar crashes.
Just to give you an idea, 32% of the calories in Honey Nut Cheerios are from sugar. And without full fat milk there is nothing to slow down the digestion of breakfast. It is providing energy in the form quick calories.
Another 'go-to' snack we often add to lunch boxes is granola bars. 28% of the calories in a Quaker Chewy Granola Bar come from several sources of sugar. Brown sugar, sugar, malted barley extract, corn syrup, invert sugar, corn syrup solids and molasses. Ack.

So what's a parent to do? What should we be feeding our kids? Here are a few suggestions to start the school year off on the right foot!

1. Talk to your children about the food they eat. Distinguish healthy whole food from "treats". If they can make the connection between foods that feed the brain and help them learn in school from foods that are for special occasions, they may understand when you say 'no'. There have to be rules. Plus nutrient dense foods do not result in sugar crashes and behavioural problems later.

2. Have healthy snacks on hand. With healthy eating comes a little work and preparation. Some families will shop and prepare meals and snacks for the week on Sunday so they are prepared for the week ahead. Here are some ideas:

Carrots, celery, peppers, cucumber, beans - washed and cut into dipping size
Bean dip, tzatziki, guacamole - kids love to dip
Fruit salad
Homemade granola - this way you can control the sugar content
Whole fat yogurt
Muffins (recipe below)

Let your kids help so they feel they are a part of the process.

3. Avoid/Eliminate the following nutrient void foods

Soft drinks - regular and sugar-free
Juice - it's all pasteurized and also high in sugar
Low fat foods - we need fat, low fat just makes us hungry sooner
Fast food
Boxed breakfast cereal - almost all of them are high in sugar
Boxed, canned and packaged food

4. Incorporate more of these foods into your family meals

Vegetables
Fruit
Whole grains
Eggs
Sustainable poultry, red meat, fish
Beans and legumes
Water - flavour with fresh lemon juice

Need some meal ideas?
Breakfast - always include some protein and fat

Yogurt with hemp seeds, fresh fruit, cinnamon
Whole grain toast with almond butter
Healthy muffins
Eggs on toast

Lunch

Wrap with veggies and hummus
Whole grain bread with leftover meat from dinner (chicken, beef)
Veggies and dip
Portable fruit - banana, apple, grapes
Whole fat cheese with whole grain crackers
Soup in a thermos

Dinner

Roast chicken, salad, baked sweet potato
BBQ salmon, grilled veggies
Frittata and salad
Homemade pizza loaded with veggies
Hearty soup, stew

When our taste buds become accustomed to whole foods we don't crave sugar. In fact, processed and fast foods will taste too sweet and we won't overeat when we have a treat.
Sugar has an instant, negative impact on our immune system. Reducing your kids' sugar intake will also help them fight colds and viruses in the classroom!
Remember that we need PROTEIN, FAT and CARBOHYDRATES. A balance of the three will help keep kids centered, nourished and healthy!

Healthy, Sugar-Free, Delicious Muffin Recipe

Morning Glory Muffins - jae steele ripe from around here

2 cups spelt flour (any flour will work but try something different from wheat)

1/4 cup rolled oats

2 tsp baking powder

1 tsp baking soda

1 tsp cloves

1/2 tsp nutmeg

1/2 tsp sea salt

11/2 cups grated carrots

3/4 cup raisins

1/3 cup pumpkin or poppy seeds

1 cup packed, chopped and pitted dates, soaked in 1/2 cup boiled water for 20 minutes

1/2 cup softened coconut oil

1 cup orange juice (apple or pear)

2 tbsp apple cider vinegar

Preheat the oven to 375. Prepare 12 cup muffin tray with liners or a light coating of oil.

Whisk together the flour, grain, baking powder and soda, spices and salt in a large bowl. Stir in carrots, raisins and pumpkin seeds until well coated in flour.

Toss the dates and saoking water into a food processor and give it a whirl. While it's running drizzle in the oil and the juice.

Scrape the sweet mixture into the large bowl and stir until all the flour is absorbed. Add vinegar and distribute evenly.

Portion the batter evenly into 12 muffin cups and bake for 22-24 minutes until the tops are domed and a toothpick inserted in the centre comes out clean.

I'm not a vegan but this is one of my favourite cookbooks! Check it out here! Lots of kid friendly recipes!

Supplements
A good, high quality multi-vitamin is something else you can consider to ensure your kids are getting all the nutrients they need to do well in school. Look for brands like Genestra, New Chapter, Whole Food Vitamins and talk to a trusted health food store rep.
Fish oil is another good supplement for kids. We don't eat nearly as many omega-3 fatty acids as we should. The DHA portion of the omegas helps support and feed the brain.
If your kids have been on any antibiotics in the last year a probiotic supplement is also beneficial to help replenish the good bacteria in their bellies and will help boost the immune system as well. There are several brands formulated for kids depending on their age.

Last but not least kids need lots of exercise, lots of love and a good night's sleep. Start your routine the week before school starts so Day One is not a shock.
Here's to healthy, happy kids!

A twist on Gazpacho

2011-07-27T20:25:00.000-04:00

I recently taught a cooking class at my Mom's house in Southampton, Ontario.

It was a wonderful group of ladies (and one brave man) interested in creating a 'Preventative Pantry'!

The theme of the night was cooking with foods that keep us healthy and help prevent disease. This involves removing processed and refined foods from our kitchens and replacing them with fresh, organic foods. 

We highlighted:

Sea vegetables - Full of minerals and fiber capable of drawing toxins out through the bowel

 Garlic - Antimicrobial, anti-inflammatory, liver supportive and delicious!

Eggs - (fresh from my sisters farm) Great source of protein, not to be feared due to their cholesterol content

Nuts and seeds - Good source of Omega-3 fatty acids, protein, carbohydrate

We also talked about foods to avoid:

The Nightshade Family - tomatoes, potatoes, eggplant and peppers. These vegetables contain a compounds called solanine that can exacerbate inflammation in the body.

Sugar - I firmly believe that refined sugar is the culprit for so many of our Standard North American conditions. Obesity and Diabetes are epidemic in North America. Our reliance on convenience foods has never been so high. Convenience foods almost always contain sugar. Check your breakfast cereal, morning muffin, lunch takeout, soft drinks and treats, they all contain more sugar than our ancestors ever ate.

Trust me, reduce your sugar intake and that includes sugar replacements.

The hit of the night was the Roasted Gazpacho Soup. This recipe has a twist on our favourite summer soup. The vegetable are roasted, cooled and blended together. Delicious!

Roasted Gazpacho - from How To Cook Everything by Mark Bittman

4 ripe tomatoes

2 small or 1 medium eggplant, peeled and cut into large chunks

4 small or 2 medium zucchini, cut into large chunks

2 medium onions, cut into large chunks

About 10 cloves garlic, peeled

½ cup olive oil

¼ sherry or red wine vinegar

Salt and pepper to taste

4 cups of water

4 slices of stale bread, crusts removed and torn up

Preheat the oven to 400oF. Combine the tomatoes, eggplant, zucchini, onions, garlic and olive oil in a large roasting pan, roast until the eggplant is tender, stirring occasionally about 30 minutes.

Turn the mixture into a bowl and add the vinegar, salt, pepper, water and bread. Refrigerate and let sit for several hours, overnight if possible.

In a food processor or blender, blend the mixture until smooth. Put it througha food mill or strainer to remove any bits of skin, seeds and other solids. Check the seasoning, garnish and serve.

Note: Vegetables in the nightshade family (tomatoes, eggplant, peppers, & white potatoes) can aggravate inflammation. If you suffer from arthritis or any other inflammatory condition you may experience an improvement in your condition if you remove these foods from your diet.

The tomatoes and eggplant could be replaced with roasted squash, sweet potato, beets and/or carrots.

In the garden

2011-07-11T09:56:00.003-04:00

It was a long and rainy spring but I think Mother Nature is redeeming herself now with this blissful weather in Toronto. Hot without the humidity is just the way I like it. So, it seems, does my garden. It was a slow start but things are really in bloom now.
I've been snacking and cooking with many herbs, snow peas, kale, chard, lettuce and even TWO strawberries! They were like candy, so sweet.

I can see carrots, tomatoes, cucumbers, beans and beets on the way!
Most of the hard work is done in the garden. These days I just water, weed and harvest. It's a lovely way to start the day!

When my garden isn't enough I usually head out one of the MANY farmers' markets in Toronto. The full list can be found at www.tfmn.ca. Yesterday I picked up some local cherries, apples and some smoked Mackerel from the new Leslieville Farmers' Market. They had a band, activities for kids, food vendors - it was a perfect way to spend a Sunday afternoon.
Click here for more details and photographs of my urban farm.

2011-06-17T11:37:00.000-04:00

Good morning everyone,

This morning I came across this picture (on facebook)

Kentucky Fried Chicken is raising money to find the cure for Juvenile Diabetes. That alone is an outrage but to add insult to injury they are raising the money through the sales of soda.
This enrages me... and reminds me why I am involved with the Cancer Prevention Challenge. A fund raiser that focusses on the PREVENTION of disease. This organization is integral in the shift we need to make towards a PREVENTATIVE approach to life. Whether through diet, lifestyle, exercise or attitude we CAN reduce disease rates and we certainly cannot rely on KFC to find the answers for us.
I won't even begin to discuss the DOUBLE DOWN!

There are only 13 days left in my Cancer Prevention Fundraising. So far I have raised $840 of my $1000 goal for FoodShare. I chose FoodShare as the recipient of my fundraising because they, at the very core of their existence, deal with PREVENTION of disease by educating children, teenagers, new immigrants and adults about the importance of healthy food. Their vision is quite simply "Good Healthy Food for All".
Trust me, if we had good healthy food for all, we would see a drop in disease rates.
www.foodshare.net

So whether or not you can afford to contribute to my fund raiser, I hope this e-mail at least puts the concept of PREVENTION on your radar.
If you are feeling generous, here is the link to my CPC page.

While I am at it, I will make a little plug for FIELD TRIP. Our website is up and running, on-line bookings are happening everyday and all the info is there for you to check out. While a somewhat shameless plug, Field Trips are a great way to reconnect with your food and the people who grow your food - which is a form of PREVENTION!!
www.fieldtriptoronto.ca

Cheers,
Sarah

Twirly Whirly Garlic Scapes - Garden Art

2011-06-16T15:17:00.001-04:00

I remember once making a salad with a friend when I lived in Banff and she was surprised that I only used the white part of a green onion because her family only used the green tops. I now use the whole thing but find it interesting what we consider edible and not edible. Other nutritious and edible plant parts we often overlook are beet greens, pea shoots, pumpkin seeds, turnip greens and my all time favourite garlic scapes.

Garlic is planted in the fall before the snow flies, in the spring it is one of the first things to appear from the soil. While the garlic bulb forms underground the plant grows long, tall greens as well as a flower. In order to divert the plants energy back into forming the bulb we (farmers) snap off the flower before it blooms. The flower pre-bloom is called a SCAPE. They are crisp, twirly green bits that are edible.
When I was a farming intern, we snapped off so many scapes one day that my hands smelled like garlic for a week. Scapes have a milder more delicate garlic flavour and they can be integrated into any dish just like a garlic clove.

Last night I had two friends for dinner. We ate outside in the garden and I made them harvest part of the dinner by snapping off my garlic scapes.
I then chopped the scapes into 1 inch pieces and sauteed them in organic butter. Nothing like the aroma and taste of garlic and butter. Yum.
Once they were tender I put them in a small food processor and turned them into sauce. We poured this over our sweet potatoes, it was delish.
Garlic scapes will be available at all the farmers markets in the coming weeks, so pick some up and give em a try.
Click here to see more picks of these twirly whirly pieces of garden art.

Turning a weed into a drink

2011-06-01T15:15:00.000-04:00

What a glorious day!
I took a break from working inside to weed and water my urban farm.
Before the space was turned into my little food oasis, it had a flowering tree and a few random plants and flowers, including mint.
Anyone who has mint in their garden knows, it doesn't require much attention and spreads easily.
I'm managing to keep it under control but when I find some I pull it up by the roots and save it.

Mint is a very medicinal herb. It is an excellent digestive aid, its essential oils are uplifting and can even help your breathe easier during the allergy season.

On this very hot day I pinched the mint leaves from their stalk, washed them and then chopped them coarsely.

In a large mason jar I added them to filtered water and the juice of half a lemon.

It makes a nice refreshing drink. Then I took 2 glasses outside and shared it with my neighbour who was playing with his dog.
It's essential that we stay well hydrated in the summer and something as simple as mint (a common garden weed) can add a little pep to you and your water.

Squirrels, cotyledon leaves and taters...the urban garden grows!

2011-05-13T14:57:00.001-04:00

One of my favourite vegetables is the pea plant. I even used it as a design on my business card. They are so delicate and sweet and yet the thin tendrils they use to pull themselves up are strong and effective. Mother nature sure is smart and creative!

Click here for more about about my urban farm!

Ramps?

2011-05-08T22:45:00.000-04:00

Early spring is an exciting time for us local food fanatics. We suffer through imported broccoli and lettuce from miles away all winter. We do our best to reduce our 'food miles' and we know the difference between a juicy tomato grown in our backyard and the cardboard flavour of the imported variety. So when food begins to appear in our territory, our tails wag.
Here in Ontario the first tastes of home often come from wild sources. Fiddleheads, morels and wild leeks or 'ramps' to a local foodie.
According to "The Encyclopedia of American Food and Drink," the word ramp comes from "rams," or "ramson," an Elizabethan dialect rendering of the wild garlic.
Ramps are a perennial member of the onion family. They are delicate, garlicky and not available for very long so we need to enjoy them while we can.
However, like any wild food we must harvest wild leeks sustainably. Because we dig up the root, it is best to harvest only a small portion of any patch. There are many concerns about overharvesting from North Carolina all the way to Ontario. Much like any food source on the planet, we want to be respectful and collect only what we need and leave enough for future generations.

Ramps require a little effort to harvest and clean.
You will need a pitch fork or sharp shovel and a friend. Dig a few inches away from the ramps and gently loosen them from the ground. Pull the ramps upward very carefully until they release. They are extremely delicate, if you pull to hard they will break, so be patient. The roots are often well packed with soil. Knock off as much soil as you can in the forest. When you get them home, fill your sink or a bucket with water and soak the mud from your harvest. (Use this water in your garden or house plants, forest soil is very nourishing)
Once the ramps are clean you will need to peel back the slimy protective sheath that surrounds the bulb. You can simply slide this off with your hand and cut if off at the same time as the roots.
Once they are clean you can store them for several days in an unsealed plastic bag in the crisper.

There are plenty of delicious 'ramp recipes'.

1. The simplest and most seriously delicious is to:

Chop the ramp bulbs into small pieces
Roughly chop the leaves
Saute in butter or olive oil until soft and tender

Use as a side dish, under poached eggs or a base for fresh, herbed fish.

2. You can use ramps as an alternative to garlic in any pesto recipe.

2 cups fresh basil leaves, packed
1/2 cup freshly grated Parmesan-Reggiano or Romano cheese
1/2 cup extra virgin olive oil
1/3 cup pine nuts or walnuts or almonds
1/3 cup fresh ramps
Salt and freshly ground black pepper to taste

If you have a favourite ramp recipe, please share it in the comment section of this blog post.
Happy spring folks!

Sarah's Urban Farm

2011-03-20T22:12:00.000-04:00

Interested in following the progression of Sarah's Urban Farm? Click here or access it through Sarah's PAGES in the left column of the blog.

Kale Chips!!

2011-02-25T13:27:00.001-05:00

I always like to find a healthy recipe that can replace an unhealthy vice in our diet. I'm not sure who invented the KALE CHIP but for those of you who like chips/crisps, this is a great alternative. Regular potato chips are full of hydrogenated fats, MSG, sugar even. They don't offer much nutrition and often leave us feeling ill.

So today I offer you a new way to satiate your chip hunger with something healthy and really fun to make!

You will need:
1 large, 2 small heads of green kale
4 tbsp olive oil
1 garlic clove crushed
1/4 tsp cayenne
1/4 cup nutritional yeast (optional)
salt and pepper

1. You want big, healthy, leafy kale. The heat of the oven shrinks the kale so leave the pieces large! Wash the kale thoroughly!

2. Strip the kale from its stalk by running your fingers from the base to the tip of the stalk. This part is fun!

3. Use a clean, dry tea towel and dry the leaves well.

4. Combine the olive oil, garlic, cayenne(if you like heat) and pour over the kale leaves.

5. Sprinkle the nutritional yeast over the kale leaves. Nutritional yeast is a deactivated yeast often used in vegetarian and vegan recipes for it's nutty or cheesy flavour. It is optional but very yummy!

6. Now the fun part. This is a great recipe for kids cause it gets messy and fun! Massage the oil and yeast into the leaves. Squeeze with your hands until all the leaves are well covered.

7. Lay parchment paper onto cookie sheets and spread the kale evenly. One layer of kale only, do not over load the tray. Place in the oven at 200 degrees for 20-30 minutes. Check and turn the kale at least once so they crisp up evenly.

8. Transfer crispy kale chips to a bowl and enjoy! You can make an extra large batch and store them in an air tight container for several days. They won't last that long but you can try!
Now how am I going to resist this bowl I just made before my friend Heather comes over for dinner tonight?

Stew recipe to go with stew post

2011-02-10T11:27:00.000-05:00

I realized after posting my last blog that it would only be fair to share a favourite stew recipe with you. So here you go. I learned about this stew from my cooking instructor at the Institute of Holistic Nutrition Patricia Meyer-Watt. She adapted it from Susun Weed. It is hearty and flavourful and unique. Enjoy.

2 tbsp ghee or olive oil
1 cup onion, chopped
1-3 cloves garlic, chopped
1 cup sliced mushrooms, Shitake, crimini, button
2-3 cups water, chicken or vegetable broth (add more to make a soup)
Of the following use 1 cup of each of three different white/yellow/orange vegetables, chopped into inch cubes

sweet potato
carrot
turnip
winter squash
potato
parsnip
burdock

Of the following, use 1 cup of two different green vegetables, chopped small.

kale
collard greens
broccoli
zucchini

Plus

1/2 cup dried wakame or kelp seaweed, broken into small pieces
1/2 cup lentils soaked for 6 hours before

2 tbsp miso
2 tsp tamari
2 tbsp almond butter
2 tbsp tahini
1 tbsp apple cider vinegar
1/2 tsp hot pepper flakes
salt and pepper to taste

Heat ghee/oil in heavy bottomed medium pot, add onions and garlic and saute for 2-3 minutes. Add mushrooms and cook until they are soft. Add stock or water, seaweed and lentils and let simmer for 10 minutes. Add yellow vegetables and simmer for 10 minutes. Add green vegetables and simmer for 10 minutes.
Take out one cup of soup broth from pot into a jar with a lid. Add miso, tamari, almond butter, tahini, vinegar and pepper flakes. Shake well until dissolved. Add this to soup without bringing it to a boil. Boiling will kill the good bacteria in the miso.
Serve warm with chopped parsley.

Like a good stew, this post has a variety of ingredients!

2011-02-07T13:22:00.001-05:00

I'm back. It's been a busy new year which is good for business but not so good for keeping up on my blog. When life gets busy some things have to give (for a short while), I'm a true believer in balance starting with eating well, sleeping enough and avoiding stress.

Recently I was given an amazing opportunity to teach at The Institute of Holistic Nutrition. I teach a course called Nutrition and The Environment. It's right up my alley, engaging the students in environmental issues and our health. We cover everything from soil health, sustainable agriculture, food processing, the ingredients in beauty products, GMO, EMFs and more. It's an intense course but my objective is for each student to leave empowered with knowledge so they can spread the word and know that they have a voice to speak up and make change in the world.

I also finally made it to the Guelph Organic Conference as a representative from The Big Carrot where I work as an on-site nutritionist. It was an inspiring and informative weekend. I ran into old friends and met some new ones. The expo was an amazing display of the organizations and people dedicated to promoting health and wellness through organic agriculture. 

In January I was invited to speak to the GIRLS CLUB at  Williamsford Road Public School in the Beach neighbourhood of Toronto. This group of grade 6 girls meets monthly to discuss issues of health, self-esteem and general interest of 11-12 year olds. We talked about beauty products and some of the not-so-healthy ingredients that can be in our shampoo. Imagine the reaction when I told them that 'formaldehyde' a preservative in products is the same stuff we use to preserve dead bodies. We talked about alternatives and even made a simple hand scrub with sesame oil, lavender essential oil and sugar. Rather than eat the sugar we used it to make our hands nice and soft. Can't say enough about health and wellness education at a young age, these girls were clearly very bright and could easily be the leaders of our future.

I have added a 'student web links' to my blog. This virtual connection will lead you to some of the amazing up and coming Holistic Nutritionist of the future. 

Upcoming events that might interest you include:

Seedy Sunday at U of T Hart House

Sunday Feb 13, 12:30 - 6:00pm

More info 

Canadian Organic Growers Annual Conference

Saturday February 19 at U of T Conference Centre

More info

Sarah's Cooking Classes at The Big Carrot

Tuesday Feb 15 - Food for The Blues

Tuesday Feb 22 - Achieving your Ideal Weight

Tuesday March 22 - Healthy Snacks and Treats

Tuesday April 26 - Cooking for the Elimination Diet

Tuesday June 14 - The Cancer Preventative Kitchen

For more info plus a look at the other great classes offered at The Carrot click here.

I hope everyone is enjoying this snowy Toronto winter. If you can't beat it, I say join it! Here is a link to the toronto.com Winter Guide if you need some ideas.

To your health and happiness,
Sarah

Resolutions!

2010-12-30T16:07:00.001-05:00

Wow, another year gone by. I gotta say, it was a good one. 2010 offered health, happiness, challenges, rewards and a reminder that "you just never know what might happen". Did I stick to my resolutions from this time last year? I dunno, I don't remember what they were, haha. Did you?

I actually like resolutions and the idea that we have a fresh start. However my bursts of motivation and dedication can happen anytime of the year, not exactly on January first.

This time last year I was driving across North America in a little Honda Civic relocating my good friend to Colorado. The Whole Foods in Boulder was giving out magnets that said "This is my year to..." with space left to fill in your goals and resolutions. I like this, you are reminded of your hopes and dreams every time you open the fridge! I think resolutions and goals are important, they make life interesting and challenging. However, I do think that we get stuck in a rut of the same ol' same ol' - lose weight, eat healthier, go to the gym - kinda resolutions.

Shoot for the moon.  Even if you miss, you'll land among the stars.  ~Les Brown 

We can do better than that! Keep it simple if you need to - DRINK MORE WATER. Or shoot for the moon - RUN A MARATHON IN ANOTHER CITY. Think outside the box, consider further education, volunteering, starting a blog, travel. Write it down and put it on your fridge... remind yourself everyday that this is something you want to accomplish. Create resolutions based on positivity - "I will walk every night after dinner to keep my heart healthy". Resolutions tend to focus on what we don't like about ourselves or our lives. If losing some weight really is your goal, then pitch it as a positive change rather than making yourself feel bad for carrying a few extra pounds. Don't forget all the things you do like about yourself.

In fact, before you divulge your resolutions for 2011 here is a little exercise I think everyone should partake in.

1. Get a pen a paper

2. Write 3+ accomplishments you are proud of from 2010

3. Write 3+ things that you like about yourself (this is hard for some people, we rarely focus on what we like)

4. Now write down one or more resolutions for 2011 in one column

5. In the other column, write your ACTION plan to follow through with your new goals

Most importantly, be good to yourself and those you love. Remember to be thankful for the all the positive things in your life. This creates a perfect foundation for resolution and change.

To your health and happiness. 

Thanks for reading, Sarah

Don't  say you don't have enough time.  You have exactly the same number of  hours per day that were given to Helen Keller, Pasteur, Michaelangelo,  Mother Teresea, Leonardo da Vinci, Thomas Jefferson, and Albert  Einstein.  ~Life's Little Instruction Book

Sprouting!!

2010-11-29T14:34:00.000-05:00

Are you missing your garden yet? The food transition that we have to make in fall/winter can be tough on those of us who like fresh, local food - often right from our backyards.

Luckily, you can continue to grow good healthy food right through the winter, in your kitchen... in a jar.

Sprouting is one of the easiest ways to get a whole lotta nutrition into your meals. Sure, you can buy them, sprouted, at the health food store and there are plenty of excellent sprouting companies out there.

Uncle George's - http://unclegeorgessprouts.com/
Toronto Sprouts - www.torontosprouts.com

But you can easily grow them yourself right in your kitchen. All you need is a jar, some cheese cloth and a little patience.

Almost any seed, bean or grain will sprout. They are all, afterall, seeds waiting to be planted and grow. They are full of life and vitality and just need a little water to release their nutrition.

Here's how you do it.

1. Pick a seed you would like to sprout - mung, lentil and alfalfa are good ones to start with.

2. Find an empty mason jar, remove the lid and replace with screen or cheese cloth. You can secure the cloth with an elastic or the screwy part of the lid.

3. Add 2-4 tbsp of seeds and fill the jar with cool, filtered water.

4. Leave the seeds to soak for 6-8 hours. Bigger seeds need more time.

5. Drain the water really well and leave the seeds to sprout.

6. Rinse the seeds twice a day, always making sure to drain the water well.

7. In 3-5 days you will have beautiful, delicious sprouts. You can store them in the fridge in a sealed container for several days.

Sprouts can be added to salads, sandwiches even smoothies. They are full of vitamins, minerals, protein, fiber and flavour. Once you have mastered sprouting in a jar you can graduate to seeds that require soil to sprout properly such as wheatgrass and sunflower. 

To order large quantities of seeds you can contact Mumm's www.sprouting.com

Happy sprouting! 

Your heart is full of fertile seeds, waiting to sprout. 
  Morihei Ueshiba 

Peter Peter Pumpkin eater!

2010-10-29T13:36:00.001-04:00

How could I let Halloween pass without highlighting the beautiful, entertaining and delicious pumpkin. While 99% of pumpkins in North America are marketed for jack-o-lanterns they are actually edible!
Pumpkins are a member of the 'winter squash' family, cousins to the butternut, acorn, hubbard, spaghetti and kabocha squash. Sugar pumpkins are a little smaller than the jack-o-lantern variety and more suitable for cooking.

Pumpkins make me smile. They are the gift from autumn that lure city folk into the country and onto farms. They can be sweet and small or enormous, winning contests at fall fairs. This year Chris Stevens of New Richmond, Wisconsin won biggest pumpkin at the Stillwater Harvest Festival. His pumpkin was 1810.5 pounds and broke the world record.

I love the gooey inside of pumpkins and how it feels when you squeeze it between your fingers. Hidden amongst the gooey insides are pumpkin seeds. I have fond childhood memories of carving pumpkins with my best friend Heather. We would separate the seeds from the pumpkin innards and wait for my Mom to roast them in the oven with garlic salt.

Pumpkins are low in calories and a great source of fiber. They are full of vitamins A, C and E - the anti-oxidant vitamins as well as B vitamins. Pumpkins also contain two very important phytonutrients for eye health - lutein and zeaxanthin.

Pumpkin seeds are good source of dietary fiber and mono-unsaturated fatty acids. They are very high in protein, minerals and vitamins. 100 g of pumpkin seeds provide 559 cal, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%). The seeds are also an excellent source of the amino acid tryptophan.

Here are a couple of recipes for pumpkin and its seeds. The mac and cheese recipe is 'borrowed' from karma-free cooking and a great alternative to tartrazine containing boxed mac and cheese options out there.

Roasting Pumpkin Seeds
Clean the seeds of all gooey pumpkin innards.
Dry the seeds and place in a bowl.
Sprinkle the seeds with your favourite herbs and spices - Sea salt, herbed salt, dried herbs, whatever you like.
Spread evenly on a baking sheet and bake in a preheated oven at 350 for 15-20 minutes.
When you hear the seeds pop, they are usually ready!

Pumpkin Mac & Cheese

Steamed pumpkin – about 1 pound
1 pound elbow macaroni
2 cups whole milk
4 ounces extra-sharp Cheddar, grated (about 1 1/3 cups)
4 ounces Blend of melting cheeses – Mozzarella,
Asiago, Fontina
1/2 cup part-skim ricotta cheese
1 teaspoon salt
1 teaspoon Dijon Mustard
2 tablespoons grated Parmesan

Preheat the oven to 375 degrees F.
Steam the pumpkin in a pot with just an inch of water. Season with salt. After it is cooked, puree in a food processor.
1. Bring a large pot to a boil for the pasta.
2. Meanwhile, start building the cheese sauce. In a pot under medium heat, mix together the milk, blend and melt the cheeses, mix the mustard, and pureed pumpkin. Season with salt and pepper.
Make sure the pot is big enough to accommodate the sauce and the pasta when it’s cooked.

3. Add the macaroni to boiling water seasoned with salt and cook until tender but firm.
4. Drain cooked pasta and transfer to the pot with the cheese sauce. Mix well together.
5. Transfer to a buttered baking dish. Sprinkle with Parmesan cheese and some of the leftover Melting Cheese blend all over the top.
6. Bake for 20 minutes, and then broil for 3 minutes so the top is crisp and nicely browned.
Everything is already cooked; you’re just heating everything together and browning the cheese on top.
You can also roast the pumpkin, which gives it a more robust flavor.
Adapted from Karma-Free Cooking

Happy Fall everyone!

Fatigue - Why am I always so tired?

2010-09-28T09:20:00.002-04:00

For many people fatigue is a normal state of mind. We wake up tired, fuel ourselves with caffeine to make it through the day and collapse into bed overtired. The root causes of fatigue are many. First and foremost, we are too busy. We attempt to squeeze more activities into a day than are possible - this is called the modern lifestyle - we pride ourselves on how busy we are. Unfortunately we can't sustain the modern lifestyle without repercussions.

Chronic fatigue is a symptom of poor health and should be addressed sooner than later. This blog post will look at some of the reasons and some of the solutions. Many of you will argue that "it's just life" especially those with young children. Fair enough, a teething baby waking up every 30 minutes in the middle of the night is a reality for many but it will pass. While you are lacking in sleep there are things you can do to support your body. 

1. Sleep. Duh right? Well, some people need to be reminded that surfing the internet or catching up on episodes of Dexter until 3:00am is contributing to issues of fatigue. It is essential that we stick to a regular sleep schedule. You know yourself best. Some of us only need 6 hours, others closer to 10 hours. When we sleep we allow our bodies to repair and recover. This is more important than sending that one last e-mail or catching up on what's on the PVR.

2. Say 'NO'. We are over-committed. You can't catch up on house chores or spend an evening playing board games with your kids if you are always out. Schedule down time and make it a priority.

3. Nourish your body with whole foods. Busy people tend to eat out more often than they cook at home. There are a handful of healthy restaurants out there but most of what is available to us is over salted, high fat, fast food. If eating out is your reality make sure you snack on healthy stuff in between. Portable fruit (apples, bananas, grapes), tupperware full of carrots, celery, cucumbers, nuts and seeds. Whole foods provide the body with the materials it needs to function and repair itself. Fast food does not and we become deficient. Deficient body's are tired.

Your diet should be made up primarily of fresh, raw vegetables, healthy whole sources of protein and a bit of grain.

4. Try juicing. Juicing is a very effective way of nourishing the body and kick starting the day. You are only as good as your last meal and it is so important to start the day with good food. Sugary cereal and coffee are not an option. Juicing provides the body with heaps of vitamins, minerals and live enzymes. This does not include the sugary options available at some retail juice locations, I'm talking about fresh juice made primarily of leafy greens, vegetables and sweetened with a little fruit. 

5. Take a good multi-vitamin. Vitamins are often referred to as 'an insurance policy' for our health. As we choose less nourishing food (fast and processed more often than whole foods) we are denying our body the vitamins and minerals it requires. A multi-vitamin is a foundation we can rely on on a daily basis to ensure we are at least getting the Recommended Daily Intake of the vitamins we require. Visit a reputable health food store and ask for assistance choosing the right multi for you. You get what you pay for, so do not pick up the cheap ones at the drug store. Remember, "You can pay for your health now or later"! 

6. Support your adrenals. Being busy, stressed and over tired puts a lot of pressure on the body to keep up, particularly, your adrenal glands. These are two little 5-grams organs that rest atop your kidneys. Their main job is to secrete the stress hormones - adrenaline, cortisol, DHEA and norepinephrine. Often referred to as the 'fight or flight' hormones, these hormones allow you to react to stress, the most common example is running away from a lion. Instead of running into lions, these days we live a chronic state of low level stress. "What if I miss the bus?", "Am I prepared for my presentation?", "Why is my kid failing math?", "I forgot my best friend's birthday"... you get the point. These common, everyday stresses will eventually burn out the adrenal function and one of the main symptoms is fatigue. Because the adrenals are part of the endocrine system, it is a cascade effect of issues with endocrine function and hormones. 
The adrenal glands like B vitamins, fresh whole foods, moderate exercise(3+ hours a week) and herbs such as astragalus and ashwagandha. They DO NOT like caffeine, alcohol, nicotine, fast food or intense exercise.

Times of stress and fatigue are part of the ebb and flow of life. They are not, however, supposed to be chronic and accepted as normal. The long term effects of stress are serious and often difficult to reverse or re-balance. Please take the above suggestions into consideration. If your fatigue is debilitating or overwhelming, talk to your trusted health care professional. There are many solutions and options for you.

Building your immunity!

2010-09-01T17:46:00.001-04:00

As usual, I am surprised that it is already September! I love autumn but am always amazed at how quickly summer passes by!

In this blog post I want to share with you how to build your immunity and stay healthy all year long. With autumn comes 'back to school', back to work and for many, the cold and flu season.

Change of season, usually winter to spring and autumn to winter, is a common time for people to come down with cold and flu viruses. How come? Change causes imbalances and how your body responds to change will affect how you respond to these viruses. Changes in barometric pressure and air moisture are part of the equation as well as stress. With change, often comes stress, perfect example - BACK TO SCHOOL!

The time of year is definitely a factor in our susceptibility to viruses but more importantly is the strength of our immune system and the state of our overall terrain. I took a course this summer about Clinical Detoxification and the biggest 'take home' message was, "Is it the germ or is it the terrain?" For example, how is it that 100 people can be on the same plane with the same guy who has a cold with the same air circulation system but only 4 or 5 people catch the cold? It's the same cold virus, the varying factor is the health of the individual immune systems on that plane, no?

So let's learn how to build a strong and resilient terrain. Let's become one of those people who 'never gets sick'!

The immune system is extremely complex (and amazing). My recommendations attempt to support it from many different angles. These are general suggestions for everyone. You may have a unique health issue that needs special attention and in that case I would recommend that you work one-on-one with a nutritionist (me perhaps) or a naturopath!

1. Move your body!

One of the most important systems in your body is the lymphatic system. The lymph moves fluid, debris and toxins UP and out of the body. This system is at a disadvantage though, it works against gravity and does not have a pump. The lymph moves when you move. It is essential that we exercise daily year round.

TIP - You can also assist the lymph with a dry brush which I HIGHLY recommend. For more info check out my article about dry brushing. 

2. Drink water!

Staying hydrated is essential for good health. When we are dehydrated our mucous membranes dry up and this reduces their ability to deal with germs. Water helps flush waste and toxins from the body. If toxins and germs stick around in the body too long they are more likely to make us sick.

TIP - Flavour your water with lemon, liquid chlorophyll or vitamin C crystals.

3. Eliminate sugar from your diet!

Quite simply, sugar suppresses the immune system seconds after it hits your tongue. It feeds bad bacteria, affects our blood sugar levels and offers no nutritional value. It's not worth it.

TIP - Replace sugary treats with fruit, foods sweetened with stevia and whole foods.

4. Nourish your body with whole foods!

One of the main reasons we have weak terrains is the food we choose to eat. Food is meant to nourish and provide us with essential vitamins and minerals. If we are eating processed and refined foods we cannot support the body properly and eventually we get sick.

TIP - Start replacing processed foods with fresh, whole foods. Before you know it you will have a healthier pantry.

5. Support your digestive system

Did you know your digestive system is part of your immune system? Two important areas to focus on are the acidity of your stomach and the bacteria in your small intestine.

a) If you have enough acidity in your stomach (pH ~2) it will kill viruses and bad bacteria if they enter your body through your mouth or food. Most people do not have enough stomach acid.

TIP - 1-2 tbsp of apple cider vinegar in 1/2 cup of water before every meal. 

b) The good bacteria in your gut keeps the bad bacteria in check. We need to support and supply the good bacteria.

TIP - Take probiotics and/or add whole organic plain yogurt, sauerkraut and miso to your diet

6. Arm yourself with supplements!

Here are the basics to support the immune system.

Multi-vitamin with minerals - This gives us a foundation on which to build.

Buffered vitamin C - 2000mg/day, up to 5000mg when you are sick

Vitamin D - Research is showing us how essential this vitamin is for many systems in the body. 1000IU/day if you get out in the sun, 2000IU on a cloudy/wintery day, 3000IU if you are sick

FACT - The body can make up to 20,000IU in twenty minutes in good sunlight!

B vitamin complex - These guys are essential during stressful times and proper liver function 

Zinc citrate - 15-30mg to support immune function

TIP - Zinc lozenges are great for a sore throat

7. Herbs and other natural remedies to consider!

Oregano oil - A strong antimicrobial

Garlic - Another strong antimicrobial 

Astragalus root - This is an adaptogenic herb, meaning it helps protect the body against  various stresses, including physical, mental, or emotional.

Mucococcinum -  This is a homeopathic preparation that gently activates the body's  natural defense mechanisms to protect itself from the flu. Take it at the first sign of infection.

8. My mother was right - Gargle with salt and water

There is no better way to start the healing process when you have a sore throat than to gargle with salt and water. The salt draws the infection to the surface and speeds up recovery.

TIP - Use a neti pot with a warm saline solution to clear nasal congestion and to prevent viruses embedding in your mucous membranes.

Building your immune system takes time. I am providing this blog post before the change of season so you can beat cold and flu season at its game. Imagine a winter without kleenex and fevers and instead one that includes building snowmen, socializing and health!

BONUS

9. Don't forget to:

Wash your hands regularly

Be positive 

and sleep well

This is what we call PREVENTION!

The almighty tomato!

2010-08-17T16:13:00.002-04:00

I couldn't resist writing about tomatoes today! It's that time of year when they are ripening in abundance and we just can't get enough of them.

There are so many amazing varieties, Green Zebra, Mortgage Lifter, White Wonder, Yellow Pear, Amish Paste. The farmer's markets have a bounty right now unless you are growing them yourself in the garden.

Tomatoes are botanically classified as a fruit although they often end up on the vegetable end of our grocery list. Either way, this is the time of year to enjoy local tomatoes.

Nutritionally tomatoes are a great source of vitamins A and C. They are full of anti-oxidant phytonutrients such as beta-carotene, lutein, zeaxanthin and lycopene. Lycopene became famous in the 90s when we learned it had cancer fighting properties and everyone was running for the ketchup. It is true that lycopene is a cancer preventative nutrient however, we want to consume it in whole foods and not sugar laden ketchup. No offense to ketchup but it does contain a lot of sugar and sugar feeds cancer cells, eat ketchup in moderation. Choose instead tomato paste, tomato sauces and fresh stewed tomatoes.

There are a few people who do need to take caution around tomatoes and their 'nightshade' cousins. Nightshades are a genus of plants and herbs that contains a glycoalkaloid poison called solanine. People who suffer from inflammatory conditions need to reduce/eliminate the night shades from their diet as solanine exacerbates inflammation in the body. For example, someone with arthritis might notice a significant reduction in their pain simply by removing the nightshades from their diet. Which veggies are on this list? Take a deep breath if you have never seen the list before:

tomatoes
potatoes
peppers
eggplant
hot peppers and even
tobacco

I hate to put a damper on your summery feast but this is great information if you suffer from inflammation and eat these foods regularly. FYI - Inflammatory conditions always end in 'itis'!

Tomatoes are great sliced with a little pepper and salt. 

My favourite recipe is just as simple.

Fresh colourful tomatoes chopped

Fresh basil, lots of it chopped up

Local feta crumbled up

A little olive oil

Salt and pepper

If you have too many tomatoes and don't have the facilities to can them, you can freeze them whole. They become rock hard so don't drop them on your foot. In the winter when you are pining for the farmer's markets you can stew the frozen tomatoes and create a delicious sauce!

It is difficult to think anything but pleasant thoughts while eating a home grown tomato.

Lewis Grizzard

Why girlfriends are good for your health

2010-07-27T10:43:00.004-04:00

I received this e-mail from a great (girl) friend and thought "this makes a lot of sense". I have always benefited from time with my girlfriends but love that there is a science behind girl's weekend at the cottage, coffees, walks, glasses of wine! I am blessed with wonderful friends so this blog post is dedicated to all of you! I could not find the source of the e-mail, so thank you to the woman who wrote the words below! I hear ya chicah!

She wrote.................    I just finished taking an evening class at Stanford. The last lecture was on the mind-body connection--the relationship between stress and disease. The speaker (head of psychiatry at Stanford) said, among other things, that one of the best things that a man could do for his health is to be married to a woman whereas for a woman, one of the best things she could do for her health was to nurture her relationships with her girlfriends. At first everyone laughed, but he was serious.

Women connect with each other differently and provide support systems that help each other to deal with stress and difficult life experiences. Physically this quality "girlfriend time" helps us to create more seratonin--a neurotransmitter that helps combat depression and can create a general feeling of well being. Women share feelings whereas men often form relationships around activities. They rarely sit down with a buddy and talk about how they feel about certain things or how their personal lives are going. Jobs? Yes.   Sports? Yes. Cars? Yes. Fishing, hunting, golf? Yes. But their feelings?--rarely. Women do it all of the time. We share from our souls with our sisters, and evidently that is very good for our health. He said that spending time with a friend is just as important to our general health as jogging or working out at a gym.

There's a tendency to think that when we are "exercising" we are doing something good for our bodies, but when we are hanging out with friends, we are wasting our time and should be more productively engaged--not true. In fact, he said that failure to create and maintain quality personal relationships with other humans is as dangerous to our physical health as smoking! So every time you hang out to schmooze with a gal pal, just pat yourself on the back and congratulate yourself for doing something good for your health! We are indeed very very lucky.   Sooooo let's toast to our friendship with our girlfriends. Evidently it's very good for our health.

Zucchini - The Christmas cake of the garden

2010-07-18T12:29:00.004-04:00

A few summers ago my sister and I were pulling into her driveway and there atop her picnic table was a gigantic zucchini and a note "Here's a gift from our garden". A friendly neighbour had dropped off a zucchini as a gift. That's nice, right? Well, our reaction was actually "oh no, not another zucchini". Not very grateful eh? But here's the thing, zucchini is that one vegetable that people don't know what to do with. It's not like a cucumber that you can eat right out of the garden, it's kinda bland and needs some culinary assistance to be tasty. AND everyone's zucchini plants ripen at the same time, so while you are sneaking your extra zucs onto the neighbour's property when they are not home, they are away doing the same thing to you. We denounced the zucchini "the Christmas cake of the garden", they get regifted all over the county.

So last week in my CSA delivery was one enormous regular zucchini and several of the gorgeous Patty Pan variety. That's a lotta zucchini for one girl. I decided that these are the first of many summer squash I will receive this season, so I need to embrace this vegetable!

Zucchini is in fact quite good for us! It is full of the vitamins necessary for bone health including calcium, magnesium, phosphorus, manganese and copper. It contains vitamin C, B vitamins, zinc, tryptophan and even some Omega-3 essential fatty acids.

So what are we going to do with all these zucchini? No one likes to see a healthy vegetable go to waste.

This morning I chopped up my yellow patty pans and part of my regular green zuc into cubes and sauteed them with garlic and a little olive oil. Easy. You can have this dish with your egg breakfast, cooled off over your salad for lunch or as a side dish with dinner.

As a kid my Mom would slice zucchini into circles 1-inch thick, sautee them in butter until they were soft, almost crispy and then sprinkle them with a little Parmesan cheese. I loved this dish!

Zucchini are great grilled on the BBQ and a wonderful vessel for any sauce or cheesy mixture if you cut them lengthwise and scoop out the seeds, like a boat!

Zucchinis have a very high water content, so be careful if you are adding them to a dish. If you have time slice them in advance, sprinkle them with salt and let them sweat for 30 minutes or so. You can blot them dry with a towel.

Wow, now I feel bad for giving the zucchini a bad name. It just needed a little understanding and creativity. Enjoy the bounty of your garden everyone, it is full of flavour, health and nourishment! Look what's coming next...

Beets, beeturia and birthdays!

2010-07-13T10:23:00.002-04:00

In honour of my Mom's birthday today I thought I would share one of my favourite cake recipes that just happens to be the recipe that my friends love to make fun of me for. It's the recipe that took Holistic Nutrition one step too far for some, it's Chocolate Beet Cake!

Beets are one of my favourite vegetables! Not only are the nutritious but they are beautiful! They come in a variety of colours, some have patterned insides and you can eat the leaves. They are a two-in-one kinda veggie!

Interesting beet fact - BEETURIA is the condition when we see red(or yellow or pink) in our urine or stool after eating beets. It is harmless but often shocking when we forget we ate beets for dinner the night before.

In fact beets are a great food for figuring our your 'bowel transit time'. It is important that we 'go' at least once a day, otherwise we are considered constipated. To figure out how long it takes one meal to pass through your entire digestive system eat beets, record what time you ate them and then record what day and time you experience BEETURIA! If it is longer than 24 hours you need to work on improving your digestion. 

Beets can be shredded raw into salads, roasted with other root vegetables in the oven and boiled. The leaves are best sauteed in a little olive oil and garlic until soft or even chopped up and added to salads if they are in good condition.

So happy birthday Mom! You're the best. You deserve your chocolate beet cake and to get to eat it too!

Chocolate Beet  Cake

Oil and Flour for preparing  the pan
4 oz unsweetened chocolate
1 cup mild vegetable oil
3 eggs
1 3/4  cups sugar
2 cups pureed cooked beets
1 tbsp  vanilla extract
1 1/2 cups all purpose flour
1/2 cup  pastry flour
2 tsp baking soda
powdered  sugar

Preheat oven to 375 F.   Lightly coat cake or tube pan with oil and dust it with flour.  Melt  chocolate with 1/4 cup of the oil over a double broiler just until the  chocolate melts; remove from heat and stir.

Combine eggs and sugar in a large bowl and beat until fluffy.   Slowly mix in the remaining 3/4 cup oil, chocolate mixture, beets and  vanilla.

Sift the two flours into a  large bowl.  Stir in the baking soda.  Gently stir the flour mixture  into the egg mixture.

Pour  batter into prepared pan.  Bake until a toothpick inserted near the  centre comes out clean, about 45 minutes.

Cool, remove from pan and dust with powdered sugar. Eat with  ice cream...
Recipe from Farmer John's Cookbook of Angelic Organics 

What's so fishy about fish

2010-06-30T11:28:00.005-04:00

This blog entry is inspired by the dill that came in my CSA delivery. I could smell it the whole way home and decided that with dill comes salmon. I picked up a nice fillet and created this nice poaching sauce with my super fresh dill.

Handful of fresh dill

Juice of a lemon

1 garlic clove crushed 

1 tsp ginger

Salt and pepper

Blend all the ingredients and pour over the salmon in a small saucepan or frying pan.

I then covered the pan and poached the salmon until it was cooked through, less than 8 minutes depending on the thickness.

 I also had a beautiful salad with my salmon, inspired by all the other ingredients in my delivery. Sugar snap peas, spinach, radishes, sprouts, fresh basil from my own garden. It was a pretty magical dinner, that's for sure.

Did you know that salmon are born in fresh water, they travel to ocean's saltwater and then return to the exact place they were born to spawn? These fish are not directionally challenged, that's for sure!

Nutritionally, salmon is great source of protein as well as the omega-3 fatty acids, EPA and DHA. The brain is 60% structural fat and in order for it to function properly it requires omega-3 fats! 

I've noticed lately that food manufacturers are adding DHA to certain foods and promoting them as "brain food". According to Wendy Mesley's Marketplace investigation on DHA containing foods you would need to eat 40 Danino yogurts to get the same DHA content of a 75mg serving of salmon!

"Be wary of foods with health claims!"

There is also a concern about the toxin levels in fish. We pollute our waterways with industrial runoff, motorboats and lately, the biggest oil spill in the history of the planet. The fish are born, grow and feed in these waterways inevitably absorbing the toxins in the water. So how do we know if fish is safe to eat? Do the potential toxins outweigh the nutritional value in fish? The answer to these questions changes on a regular basis. Pollution levels change, the location of fish stock changes and it becomes difficult to know what is our best choice.

Luckily there is an organization in Canada called SeaChoice. Their main focus is on the sustainability of fish stocks around the planet and maintaining healthy oceans. They have a wallet-sized guide you can use when you are shopping or eating out to help you make sustainable choices. They also have a legend for fish that have been flagged for high toxin levels. This guide will change on a yearly basis as they continue to study fish stocks.
At this stage in the game I believe it is still safe to eat fish moderately, 1-2 times a week. However, the health of our oceans = the health of our fish so it is our responsibility to support and encourage organizations that work to keep our planet healthy.

Source - The World's Healthiest Foods - G. Mateljan

Kohlrabi

2010-06-10T18:44:00.002-04:00

It would be an understatement to say that I get excited about my CSA deliveries. Today was the first pick up of the season and it included:

spinach
mixed greens (with flowers)
mustard greens
bib lettuce
parsley
bok choy
broccoli
STRAWBERRIES
and kohlrabi

Lots of greens, lots of fresh delicious flavours, lots of health but what do you do with kolhrabi?
My experience with this unusual veggie has only been through a camera lens. Great subject for a photo (insert pic)

Quick Google search and I decided to roast my beautiful purple veggie from the turnip family. Fresh it tastes like broccoli stems, roasting makes it a bit sweeter. The stalks are edible as are the leaves. Much like beet greens you can saute the leaves or stir fry them! I love this vegetable.

Here's how I prepared it:
Wash and peel the skin from the bulb
Cut into cubes and spread evenly in a baking dish
Toss with olive oil, salt, pepper and minced garlic
Bake at 350 for ~30 minutes

Here is what my chef friend suggested:
Using a mandolin, thinly slice it into any salad raw or into any stir fry

According to my Google search, fresh kohlrabi goes well with apple slices and a creamy dressing.
Dressing
1/4 cup cream or yogurt
1 tablespoon fresh lemon juice
1/2 tablespoon good mustard
Salt & pepper to taste
Fresh mint, chopped

So there you go, next time you are at the farmer's market you can confidently purchase kohlrabi. Here are a few more pictures of my CSA delivery and dinner. I gotta say there is nothing better than fresh, local strawberries. I'm in heaven!

I'm here to prove that you can live without coffee...

2010-05-31T11:48:00.002-04:00

It's May 31, the last day of my Cancer Prevention Diet and Lifestyle Challenge and yes, I am still standing. It's been a great month talking to people about the diet and cancer prevention. The most common question was, "What's it like to go off coffee?" Clearly we all like our morning coffee. I'll be honest, the first few days were rough with a headache and a wee bit of crankiness perhaps! But eventually that passed and I really haven't missed coffee that much. Okay, maybe I hang around the coffee grinder at work a little more than is normal but the point is, there is life after coffee!

I have heard many stories this month of people's experiences with cancer, family and personal. Most of whom were pleased to hear that there is finally an initiative to focus on PREVENTION. In 2010 statistics predict that nearly one in two males, and close to 40% of females will experience a malignancy at some point in their lives, and one in four will die from cancer. These are stats that beg for attention and solutions.

I have raised $2,275 of my $2500.00 goal. Thank you to everyone who has donated. I am currently the #1 fund raiser but that is not going to last long with some dedicated preventers on my tail!

Please take a moment to dig out your credit card and click on my fund raising link. Or if you prefer to send me a cheque (made out to WHEN), e-mail me for my address - sdobec at rogers.com Cash in hand is also fine. Tax receipts are provided for donations over $20.00!

Here is the wonderful organization that my fund raising dollars will be supporting www.kidsgrowing.ca

To your health and happiness!

A delicious way to cool off in the heat!

2010-05-25T17:18:00.004-04:00

Who doesn't love ice cream? I'll tell you who, people who are lactose intolerant or have sensitivities to dairy. Doesn't seem fair does it? Well here is a dairy-free frozen treat for our non-dairy friends or anyone who wants a healthier frozen treat that is very similar to ice cream!

2 large frozen bananas

1/2 can of coconut milk

1-2 tbsp of honey

2 tbsp of cocoa powder

1 tsp vanilla 

Blend until smooth. Serve immediately to 4 really hot  people. This dessert does not freeze well.

This recipe is open to interpretation - you could add almond butter, spices, mint leaves... try it out. If you come up with a delicious variation, e-mail me and I will post your recipe!

Supporting kids' gardens, encouraging massage and little about green tea

2010-05-23T23:08:00.006-04:00

It's a 'working weekend' for little ol' me this May Twenty-Four! However, I am going to avoid all forms of "work" tomorrow and bask in the glory of a holiday. Stress reduction is essential in disease prevention.

I have a few bits and pieces of Cancer Prevention info to share with you so bare with the random content of this post.

1. Fund Sharing. One of the cool things about the Cancer Prevention Challenge is the opportunity for each participant to decide what prevention initiative 80% of their fund raising goes to (provided it is approved by the board). I decided that I would like to support a very worthy and needy organization in Toronto called Green Thumbs Growing Kids. GTGK offers food growing and environmental  education programs in 3 inner-city schools and 2 park sites. The programs take  place in the east downtown Toronto neighbourhoods of St. James Town,  Cabbagetown, and Regent Park. They now reach around 3000 children from  these neighbourhoods each year. The school food garden projects are  about kids and their grownups, plants and their people.  

Programs take place on public land and are focused on human health and environmental health, using the garden as the focal point where these intersect.
In terms of human health, we see children’s gardening as a tool for promoting good nutrition, moderate physical exercise, preventing obesity and diabetes and generally enhancing their physical, mental and emotional health.
In terms of environmental health, the primary lessons are in composting, the removal of invasive species, replacement with native species, and productive food plants. Issues of water, soil and air pollution and degradation are discussed in relation to these subjects.

 I believe by promoting healthy eating right from the soil is the most effective way to get kids to want to eat well and limit processed and packaged foods. We know that being overweight can increase our risks of cancer, a program like GTGK not only promotes healthy food but physical activity as well. In order to grow up strong with a robust immune system, children need real food, whole food and the nutrients they provide. By limiting (or eliminating) processed foods, children avoid hundreds of unnecessary and potentially cancer causing chemicals, additives and colouring. Prevention 101!

In addition, GTGK has received less funding than it is accustomed to getting this year. If you haven't already pledged my CP Challenge and you would like to support my fund sharing efforts for GTGK, click here! 

2. Alternative pledges - When I announced my Cancer Prevention Challenge at the clinic my good friend and colleague Dennis Newhook(RMT) offered to pledge me in the form of a weekly massage for the duration of my diet and lifestyle challenge. Pretty sweet eh?

Dennis a super talented RMT, yoga instructor and he is certified in Contemporary Medical Acupuncture, and I'm not just saying that cause he is giving me 4 free massages!

Massage has been an important part of health management in many cultures for centuries. We often consider it a luxury but massage has some significant health benefits that should make it a priority for everyone.

Prevention and treatment of physical dysfunction and pain
Stimulation of the lymphatic system
Another person (besides you) who can feel or see unusual bumps or changes in your skin
Stress reduction

Thanks Dennis. Appointments with Dennis can be made through the Lifewise Health and Wellness Clinic. 

3. How to get the most out of your green tea

It is no secret that green tea is good for us and has anti-cancer properties. The polyphenols, more commonly known as catechins, are responsible for the anti-cancer properties of green tea. But did you know that the variety of green tea and your brewing method all contribute to the quality of your tea?

As a general rule, Japanese green teas have more catechins than Chinese green teas. Sencha-Uchiyama and other Sencha varieties have the highest concentration of catechins. It’s also important to know that you should let your boiled kettle cool off for several minutes before you pour it over the tea leaves. Green tea leaves are unfermented and therefore more delicate. Lastly, make sure you steep your tea for a minimum of 8-10 minutes for an adequate extraction of the super healthy catechins.

Please get out and enjoy the first long weekend of the summer. A little sun exposure is wonderful for natural vitamin D production!

Trampolines help prevent cancer?

2010-05-18T13:57:00.003-04:00

It's week 3 of my Cancer Prevention Challenge and I'm feeling good. This week I decided to share with you some unusual but useful new ideas you can integrate into your 'preventative lifestyle'.

#1 Jump on a trampoline. I'm serious.

The action of jumping on a trampoline is the most effective method of moving our lymphatic system. Your lymphatic system has the very important job of collecting and removing toxins and metabolic debris from your intracelluar fluid. Your lymph vessels are similar to your blood vessels only they have two disadvantages - no heart to pump the fluid AND they flow upward against gravity. The only way to move your lymph is to MOVE YOUR BODY!

The gentle action of jumping on a trampoline (or a rebounder) provides enough gravitational pull to stimulate the lymph - 15-30 times more in some cases.

In cancer prevention we want to encourage the body to eliminate toxins as much as possible (without being too extreme). Jumping on a trampoline is a fun way to move the lymph, get some cardio without much impact and improve our balance.

#2 Get sweaty in an infrared sauna

It is no secret that sweating is a method of detoxification. The problem is we don't sweat much anymore cause we don't exercise like we should. Sweating is one of the most effective ways the body removes toxins through the skin (another good reason not to use anti-perspirants) In an infrared sauna the temperature reaches between 40-50 degrees Celsius versus a traditional Finnish sauna that can reach up to 80-90 degrees. It uses ceramic heaters that are very effective at warming the first 1-2 inches of your skin but not heating up your organs and your core body temperature.

Toxins that are not easily eliminated by the liver or kidneys are stored in our fat to be removed through our sweat later. If we do not sweat on a regular basis then these toxins accumulate. In 20-45 minutes an infrared sauna is an effective way of encouraging the body to sweat and get those poisons out!

Quote from the sauna website "Every doctor who has studied the material on Far Infrared Sauna states  unequivocally that regular sessions will expunge toxins known to cause  cancer. Including Lead, Mercury, plastics and pthalates, dioxin,  pesticides, and heavy metals" 

#3 Dry brush your skin

Skin cells are constantly being renewed; it takes approximately 2  weeks to a month for new skin cells to reach the outer layer of our  body, called the epidermis. The skin cells we can see are actually dead  and will eventually flake off. 

We can assist and speed up this process through dry brushing. By  removing the dead skin cells we promote healthy skin renewal and we open  the pores for more efficient removal of toxins.

Dry brushing is very stimulating. It is like a combination of a good  back scratch and a massage. The action of dry brushing invigorates the  whole body and is a much better pick-me-up in the morning than a coffee.  It encourages blood circulation and movement of the lymphatic system.

Technique - You can purchase a dry skin brush at any health food store. You can  also use a dry back brush from the shower or even a hard terry cloth  towel (let it air dry so it remains stiff).

Start at your feet and brush the skin in small circles in the  direction of the heart. Brushing away from the heart puts extra pressure  on the blood vessels and veins. Some areas will allow for more  pressure, others will require you to lighten up.

Brush your entire body except for the face and any areas that are  wounded or healing. It should take anywhere from 2 to 5 minutes.

Jump in the shower and rinse away all the dead skin. Finish your  shower by alternating between warm and cold water two or three times.  This will also stimulate your circulation system.

Bonus marks for the dry brush - It has been known to tighten  the skin, reduce vericose  veins, reduce cellulite and prevent premature aging. 

So whaddya think? Can you integrate any of this into your life? If you don't have a trampoline and don't want to  sneak into your neighbours backyard late at night to use  theirs, you can purchase a small rebounder at Canadian Tire for ~$50.00.

If you can't afford an Infrared Sauna, check your local health clinics to see if any of them have one you can rent by the hour!

The easiest thing to start right away is dry brushing. It feels great and is almost addictive. I should be the spokewoman for the dry brush I love it so much.

To learn more about the Cancer Prevention Challenge click here.

To sponsor me and my efforts click here.

Until next time, be well and happy bouncing!

The 7 Classic Signs and Symptoms of Cancer

2010-05-12T10:51:00.001-04:00

It goes without saying that no one ever wants to hear the words “You have cancer”. Equally as unwelcome are hearing them from a friend as “I have cancer”. Unfortunately this is a reality for me and a very dear friend this week. Shitty eh?

The silver lining is that the cancer is a localized tumour and after surgery my friend will be fine provided he takes good care of himself.  Thankfully the doctor was listening when he mentioned seeing blood in his stool, a symptom we often ignore. Early detection is key for increasing your chances of surviving a diagnosis of cancer!

Do you know the 7 classic signs and symptoms of cancer? Well I’m going to share them with you. And if you experience any of them, don’t be shy, tell your doctor and get them checked out! They are:

Change in bowel or bladder habits
Sore that does not heal
Unusual discharge or bleeding
Thickening of a lump in breast or elsewhere
Indigestion or difficulty swallowing
Obvious change in wart or mole
Nagging cough or hoarseness

Do yourself a favour and read my Cancer Prevention Diet and Lifestyle Plan. Add a few of the habits into your life and work towards a preventative lifestyle. I want you all around for a long time!

To learn more about cancer and the environment, join us next week at the Bloor Cinema for the Canadian Premiere of Living Downstream. It is a powerful reminder of the intimate connection between the health of our bodies and the health of our air, land and water.

Thanks again to everyone who has sponsored this ever important cancer PREVENTION initiative. If you would like to support my efforts click the link below, I’m half way to my ambitious goal of $2500.00. Every penny counts!

To your health and happiness!

Sarah

Click here to sponsor me and reduce how often we hear "I have cancer" from our friends and family.  

Still here... just busy! Week 1 update.

2010-05-08T09:42:00.002-04:00

First off I want to thank everyone who has sponsored my Cancer Prevention Challenge thus far. I have raised $1325.00 of my $2500.00 goal. Thank you everyone for your generous donations! Your pledge not only supports organizations that have PREVENTION as their main initiative but also you are helping to spread the concept that PREVENTION as an option. How much different the world would be if we were all focused on life long health and prevention of disease.

Click here to help me reach my goal! 

Week one unfolded fairly seamlessly and I am feeling great. My coffee withdrawl headaches are gone and I am quite enjoying my herbal teas.

My biggest challenge has been getting proper exercise in everyday (but let's be honest, that is always my biggest challenge). I'd like to say it is because I have had an extremely busy week, but I really just have to make it a priority. I have, however, used my bike more and dug out my yoga DVD. 

I'll share with you one of my favourite and easiest recipes that I have relied on quite a bit this busy week. Let's call it BEANS AND GREENS!

1 can of mixed beans

1/2 cup cherry tomatoes, cut in half

1/2 cup celery, chopped 

1 cup fresh spinach, ripped into bite size pieces

1/4 cup parsley, finely chopped

1/2 avocado, cut into cubes

Dressing

1/2 cup olive oil

1/4 cup apple cider vinegar

Juice on half a lemon

1 tbsp dijon mustard

Sea salt and pepper to taste

Stir everything together in a large bowl and enjoy!

My spinach was from a local grower at The Dufferin Grove Market. It was so healthy, flavourful and lasted for 5 days in my fridge (would have been longer if I hadn't eaten it all) The benefits of eating locally grown food!! My olive oil was a gift from the 'olive oil fairy' (not her/his real name) It is real olive oil brought over from Greece by the fairy's friend. It is unbelievably delicious and so different from the options we have here in Canadian grocery stores. If you are not already drooling, the aroma is fruity and unlike any olive oil I have ever had before. Another reminder of how much our food can be altered and changed before it reaches our kitchens! If you are good maybe you will be visited by an Olive Oil Fairy too!

Happy Mother's Day everyone!

May One equals Day One

2010-05-02T16:46:00.001-04:00

This is going to have to be a short post (busy weekend) but I thought I would check in with you about Day One of my Cancer Prevention Challenge. It went a little like this:

Got up, did some yoga.

Ate a nice healthy breakfast and a cup of green tea. All is well.

Drove over to the Wychwood Barns for a meeting and tour to see if we can add them to our Field Trip In The City tour. Bought some fresh local veggies and a beeswax candle and headed to work.

11:59am, punch in and immediately felt cranky, not good when you work customer service at a busy health food store.

Day unfolds as a Saturday should except I begin to experience a little headache. I don't get headaches. Then I start to yawn, again and again... something is up.

After a little contemplation I decide that it must be the lack of coffee.

I'm not someone who feels the effects of coffee when I drink it. I don't feel the lift or the jolt of caffeine. I just like it, I like my routine of a warm cuppa in the morning. HOWEVER, remove it from my life and TA DA, I feel the effects (and so did some of the customers with questions and requests I felt were unreasonable today).

I've given up coffee before so I know this will pass but it is a good reminder that removing certain items/habits from our diet and lifestyle is an important thing to do in order to check in with ourselves and see how we are really feeling. 

Here are some ideas for alternatives to coffee:

Green teas and herbal teas
Dandelion root tea is very robust and great for the liver
Coffee substitute - These are often roasted grain beverages (Inka, Bambu) including Chicory (see photo)
Warm water with lemon, ginger and a touch of honey

One day down, thirty more to go! If you are joining in some or all of the Challenge, I would love to hear your experiences as well. You can contact me at sdobec AT rogers.com

Don't forget about the Toronto Screening of Living Downstream on May 18 at The Bloor Theatre

My Cancer Prevention Challenge

2010-04-25T20:30:00.001-04:00

For all the details of my Cancer Prevention Challenge click here.

To sponsor me click here.

Why is everything so hard?

2010-04-13T22:45:00.002-04:00

I've been thinking... trying to make sense of some of the challenges my clients (and I) encounter with improving our health. We know that we should:

Get enough sleep
Drink water
Exercise
Eat nutritious food, not in excess but every 3-4 hours
Be positive

Simple in theory but somehow difficult to execute. How come? Why are obesity rates soaring, why are children developing adult onset Diabetes and why do we dislike physical exercise so much? There are several answers to these questions involving food quantity, lack of food quality and stress but recently I have been considering the concept of modern conveniences, ModCons.

I often think about the lifestyle of my grandparents and great-grandparents. They did not rely on cars as much as we do, they walked places and did not have drive-thru everything. They heated their houses with wood, wood that required being chopped and carried in. They had gardens and grew their own food. They made their own bread. Have you ever made bread and kneaded the dough? It's hard work. Imagine hand washing clothes for a family of six.
Our ancestors worked hard everyday doing everyday chores. These chores were physical, they burned energy and they made our ancestors sleep well.
Fast forward to today, we burn less energy doing everyday tasks and eat more calories from ModCon foods. Modern conveniences have provided us with more time but what did we do with it? We work more, spend less time with our families and eat on the run. It's a recipe for disaster.
Now, I'm not saying we should give up our washing machines and start walking uphill both ways to school but perhaps we should consider the luxury of having more time. And perhaps we could fill that time with physical activities we enjoy or the pleasure of preparing a wholesome meal from scratch.

I think in some ways my clients (and I) struggle with making time for things that seem like "more work" when really they are privileges. Exercise is meant to be fun and actually feels good. It lowers blood pressure, increases metabolism, improves sleep and builds muscle. Cooking from scratch reconnects us with our food and our families. Meals cooked at home with whole foods are generally more nutritious and lower in calories. It's really not that complicated. Consider for a moment your most challenging health goal. Is it to drink more water or get more exercise? Then take a moment to consider a few of the ModCons in your life that have allowed you more time to focus on this goal. When no one is looking, I think it is okay to thank your dishwasher. ;-)

The Cancer Prevention Challenge

2010-04-06T21:52:00.003-04:00

These days it seems you can run, walk, climb, roll, dragon boat or unicycle for pretty much any cause. Most of these events are used to raise awareness and money for health conditions and the organizations that support them. In fact I knew a guy whose mother sewed him a quilt made from the t-shirts he got from all the  different fund raising runs he participated in.

Today's blog post is to raise awareness around a different kind of fund raising for a very worthy cause,  The Cancer Prevention Challenge.

The CPC is a fund raising effort dedicated wholly to cancer prevention initiatives. Stop for a second and read that again... cancer PREVENTION.  We are accustomed to donating to THE CURE so it takes us a moment to process the concept of prevention. Don't get me wrong, for those currently dealing with cancer or unaware that cancer is a health concern for them, the cure is an essential and worthy cause. However, imagine if we could direct our efforts into reducing or eliminating many of the causes of cancer and preventing millions of people having to hear the diagnosis, "You have cancer".

As a Holistic Nutritionist I am dedicated to educating and guiding people to a preventative lifestyle. We know that our diet, frequency of exercise and lifestyle choices greatly affect our chances of developing cancer. 

We also know that rates of cancer are affected by the health of our environment, workplace and schools. Carcinogens in our air, water and food – toxins we don’t choose – are often an afterthought in Canadian  cancer messages, as are the serious hazards in our homes and workplaces. The Cancer Prevention Challenge exists primarily to draw attention to  these unnecessary and preventable risks.

So how does this work? The CPC is not an event, it is a FUND RAISER to raise money for cancer prevention projects. Three initiatives are in the spotlight - Prevent Cancer Now, the Women’s Healthy  Environments Network and the C.A.W.  Durham Region Environment Council. However, you can raise money for any project dedicated to cancer prevention provided it is reviewed and accepted by the CPC board of directors. 

It's a lot to wrap your head around eh? It's about prevention and it's not an event. So how does it work? 

You register on the CPC website as a fund raiser and then you challenge yourself with anything from a run, a swim, a bike ride, anything. In 2004 I challenged myself with a half-marathon during the Ottawa Race Weekend to raise money for this cause. Promoting the CPC and collecting money for 'prevention awareness' made this accomplishment that much more fulfilling.

My goal is to raise $2500.00+ for the CPC this year! If you would like to support me click here. If you would like to join the effort and raise money yourself check out the Cancer Prevention Challenge website and register! We'd love to have you!
Become a fan of our Facebook Page! 

Everyone's favourite balls!

2010-04-04T17:01:00.000-04:00

There were so many options for the title of this blog entry. I picked the one somewhere between offensive and a good giggle.

I have seen many variations on this recipe. Today's version is based on what I had in my kitchen cupboards. These chocolaty balls are actually quite a healthy treat. They can satiate your sweet tooth without spiking your blood sugar levels. They are also quite filling so 2 will usually do!

1/2 cup dried goji berries ground up in your coffee grinder

GOJI berries are a common ingredient in Chinese kitchens. They are added to congees and made into a tea. They are a great source of antioxidants, potassium, zinc, iron, vitamin C and even calcium.

1/2 cup cacao nibs also ground up

Cacao is the main ingredient in good quality chocolate before we add the sugar and cocoa butter. It was used as currency at one point in time by the Aztecs and Mayans. Cacao is an excellent source of magnesium, which may be why women crave chocolate around the time of their period. It also contains phenylethylamine and anandamide both important brain chemicals. Its full name, Theobroma cacao, literally means "the food of   the gods." 

2 heaping tablespoons of cocoa powder

Cocoa powder may seem unnecessary considering the recipe already has ground cacao nibs. It will however add to the chocolate flavour. You could replace this ingredient with ground flax seeds if you wanted to boost the healthiness of the treat! 

2 tablespoons of apple butter

Apple butter is an excellent sweetener for any recipe. It is quite simply apples boiled down to a buttery consistency. A good apple butter will not have any added sweeteners.

2 tablespoons of almond butter

Almond butter is a wonderful source of healthy fats and protein. It is a good alternative to peanut butter which is a very common food allergen.

Stir until well mixed and a good consistency to be able to roll into balls.

Pour ~1/4 cup of shredded coconut onto a plate and roll the balls through to coat them.

Store in an air tight container in the fridge or freezer. 

The key to success with any 'healthy ball' recipe is the ratio of dry and wet ingredients. Play around with other ingredients such as macca powder, ground flax seeds, spirulina, tahini, sesame seeds, carob powder. 

They are a guilt-free treat when consumed in moderation! They are super filling so trust me when I say that 2 will usually do!

Enjoy!

Embracing Leafy Greens

2010-03-31T21:51:00.005-04:00

Leafy greens, they turn up on every list of 'healthy foods'. This is because they are an excellent source of fiber and they are rich in vitamins and minerals. They support bone health with vitamin K and magnesium, they provide the most famous anti-oxidant profile of vitamins A, C, E and the mineral selenium, they promote heart health with both potassium and magnesium and they are full of sulphur which is a much needed mineral for liver health. 

So why aren't we eating more leafy greens? Most people tell me they just don't know what to do with them so I am going to provide you with a few simple recipes and options.

The most famous leafy greens are kale, spinach, lettuces, collard greens, Swiss chard, dandelion greens, mustard greens and arugula. There are many more on the list but these are the ones we see most in the produce section and at farmers markets.

The easiest way to incorporate greens into your diet is with a simple salad. But don't just resort to boring iceberg lettuce, mix up a few lettuces such as spinach, romaine and butter crunch with some dandelion greens and arugula for a nice bite. I recommend buying a combo of lettuces, cleaning and preparing them as soon as you get home so it is simple to have a salad before your meal. Nice and easy, eh?

My favourite way to prepare either kale, Swiss chard or collard greens goes a little like this:

Wash and dry the leaves.

(Remove woody stalks from kale by striping the leaves off, cut away any damaged parts. If the stems are in good shape you can chop them down and steam them with the onions. Discard(compost) them if they are old and woody)

Chop the greens into bite size pieces with a large knife and set aside.

Chop an onion(any kind) into chunks and add to a steamer.

Steam the onion until it is soft(~5 minutes) and then add the chopped leafy greens on top.

Steam the leafy greens until they are tender but not limp and mushy, ~5 minutes.

Remove from the steamer and place in a bowl.

Mix 3-4 tbsp of toasted sesame oil with 2-3 cloves of minced garlic and 1/2 tbsp of fresh grated ginger, add to the greens and onions and toss together.

Stir in some toasted pumpkin seeds or walnuts and serve!

Need one more reason add something leafy to the grocery list? Green veggies are an excellent source of chlorophyll. Think back to grade 9 science when you learned that chlorophyll is created in plants in the presence of sunlight. It is the way plants translate sunlight into usable energy. The structure of chlorophyll is very similar to hemoglobin the the blood. Where hemoglobin's centre is iron, chlorophyll has magnesium. Chlorophyll therefore helps build red blood cells and cleans the blood of toxins. For example, it binds to mercury easily and helps remove it from the body.

Spring is here. All the fresh, local greens will be abundant at your farmers market so give 'em a try. And if it's still all too overwhelming, just eat the parsley that comes on the side of your plate! It's a start!

Do you chew?

2010-03-26T16:22:00.001-04:00

As a Nutritionist I often remind clients that they must chew their food. (Then for some reason, my thoughts revert back to my youth when we would show each other our dinner in our mouths and call it "See Food") But I digress. It may seem too simple but chewing is an extremely important process in digestion. All too often with our busy schedules we eat on the run. We do not stop to nourish ourselves with wholesome meals, we grab 'take out' and eat half of it in the parking lot while we walk back to the car (if we didn't go through the drive-thru).

So it is no surprise that we have lost the art of chewing.  

Our teeth are designed to breakdown and break apart the foods we eat. Some foods are easier than others but even the softer foods need to be moved around our mouth a bit. For one, you might actually taste it this way and two, when food combines with saliva it begins breaking down due to the 'salivary enzymes' produced in our mouth. These enzymes begin to break down carbohydrates into sugars. 

Don't believe me? Try this. Take a plain cracker and chew it, and then chew it some more, take the time to taste it. You will notice that the cracker begins to taste sweeter as the enzymes are given a chance to break apart the sugars. Eating is meant to be an experience. We should want to taste our food, the spices, the flavours and textures.

Other benefits of chewing are less exciting than flavour but will help you avoid long term health issues. When we properly chew our food we make digestion much easier for the stomach and less likely for it to pass undigested food onto our small intestine. Undigested food particles lead to bloating, gas and over time will contribute to food allergies, leaky gut syndrome and intestinal damage.

Today, more seemingly unrelated conditions are being found to have their origin in an unhealthy digestive system. We, therefore, want to support and manage our digestive health as best possible even with something as simple as chewing. It all starts there.

Start your meals with a moment of silence to be thankful for the food that is about to nourish your body and also to remind yourself to chew. Amen.

Support Canada’s Farmers!

2010-03-22T22:45:00.003-04:00

Support Bill C-474 – before Monday March 29, 2010 - Support Canada’s
Farmers! You can stop GE Alfalfa and GE Wheat!

Write a letter to your MP instantly from http://www.cban.ca/474action
Take action this week! before March 29, 2010.

Your actions gave the Bill another chance! Private Members Bill C-474
will be debated for a second hour in Parliament March 29. The vote
will happen a few days later. Even if you have already written your
MP, you are encouraged to send another letter before March 29
http://www.cban.ca/474action

Your concrete action could stop genetically engineered (GE) seeds from
causing chaos in Canadian farming!

Bill C-474 would require that “an analysis of potential harm to export
markets be conducted before the sale of any new genetically engineered
seed is permitted.” The Bill could stop GE alfalfa and GE wheat.

This Bill is critically important because, as we know from experience,
the introduction of new genetically engineered (GE) crops can cause
economic hardship to farmers. Farmers are at risk when GE crops are
commercialized in Canada without also being approved in our major
export markets.

Flax farmers in Canada are now paying a heavy price because of this
exact problem. Late last year, Canadian flax exports were discovered
contaminated with a GE flax that is not approved in Europe or in any
of our other export markets (except the U.S.). Flax farmers actually
foresaw that GE contamination or even the threat of contamination
would close their export markets. That's why they took steps in 2001
to remove GE flax from the market. Despite this measure, flax farmers
were not protected. The GE flax contamination closed our export
markets in 2009. It has created market uncertainty and depressed
prices. Farmers are also paying for testing and cleanup and may be
required to abandon their own farm-saved flax seed and buy certified
seed instead. These costs are an unnecessary and preventable burden.

We cannot allow GE seeds to harm our export markets. Please support
Bill C-474 and protect Canada’s farmers.

Write a letter to your MP instantly from http://www.cban.ca/474action
Take action before March 29, 2010.

Bill C-474 was introduced by Alex Atamanenko, the NDP Agriculture
Critic and MP for British Columbia Southern Interior.

For updates, more info and action options see http://www.cban.ca/474
or contact Lucy Sharratt, Coordinator, Canadian Biotechnology Action
Network coordinator@cban.ca 613 241 2267 ext. 6

This action alert was issued by the Canadian Biotechnology Action
Network (CBAN) http://www.cban.ca

Lucy Sharratt, Coordinator
Canadian Biotechnology Action Network (CBAN)
Collaborative Campaigning for Food Sovereignty and Environmental Justice
431 Gilmour Street, Second Floor
Ottawa, Ontario, Canada, K2P 0R5
Phone: 613 241 2267 ext.6
Fax: 613 241 2506
coordinator@cban.ca
www.cban.ca
Your action to support Bill C-474 is making a difference! Support
Canada's Farmers!
Write to your MP instantly from http://www.cban.ca/474action
Take action before March 29, 2010.

Community Supported Agriculture - A wonderful way to support local farmers

2010-03-18T21:12:00.007-04:00

It's March 18th and it was 17 degrees here in Toronto, apparently .5 degrees from setting a record. The warm weather is wonderfully motivating, people are pumping up their bike tires, digging out their running gear and even raking the garden. I love spring because of its renewing energy and reminder that my CSA deliveries are not too far off. 

Community Supported Agriculture is an agreement between a farmer and a consumer. The consumer provides money upfront, before the growing season in exchange for a summer's worth of seasonal, local food. By providing the money upfront, the farmer can buy the supplies and seeds he/she needs. The consumer then receives weekly or bi-weekly deliveries of fresh, local produce. Each farm is unique but that is the idea.

In the 1920's Rudolf Steiner, an Austrian, developed the concept of CSA. In 1986, two farms in the USA, Indian Line Farm in Massachusetts and Temple-Wilton Community Farm in New Hampshire, adopted the ideas, forming the first CSAs. Since then the CSA movement has been constantly growing and evolving.   

When you join a CSA you are suddenly more connected to your food. You are given the opportunity to know a farmer, ask him/her questions and even volunteer on the farm.

You also begin to eat seasonally and learn to cook within the constraints of what is available. This is not to say you can't go buy a tomato in June when they won't be in your CSA delivery until July or August but it makes you aware of what is available to you in your area.

Somewhere in the last few decades we have lost the art of growing our own food and have relied almost entirely on the grocery store, never stopping to consider the origin of the food we buy. More recently with the encouragement of people like Michael Pollan, organizations such as Slow Food and the perseverance of all our local growers, we have been reintroduced to idea of eating locally.

The impact of choosing and demanding more local food is tremendous.

1. You support your local economy and create jobs in your community.

2. You reduce your carbon footprint by eliminating imported foods from your grocery list.

3. You provide yourself and your family with more nutritious food. Local produce can be picked at its peak and delivered to you within hours. The less food travels the less it degrades and the better it is for you.

4. You strengthen your environment by supporting farms that manage the health of their soils and reduce top soil depletion.

5. You are reminded of what food should taste like. Strawberries should be sweet, soft, juicy and only available(to us in Ontario)in the late spring. Not the cardboard, tasteless varieties we often settle for in mid-December.

I encourage you to source a CSA in your area. For those of us in Ontario, this website is very useful. If you can't join a CSA be sure to find your local farmer's markets and show your support by shopping there on a weekly basis. If this concept is new to you and a little overwhelming (and you live in or around Toronto), join us on a Field Trip. Field Trip is a small tour company dedicated to 'connecting city folk to their food source'. Any change you can integrate into your food habits that leans toward supporting your local growers will make a difference and eventually become routine.

There is no magic pill

2010-03-16T22:44:00.002-04:00

As Dennis and I prepare for our Nutrition and Yoga Spring Cleaning Workshop we frequently discuss how important it is for people to understand that there is no one thing that can make us healthy or lose weight or be happy or achieve a flat stomach. There is no magic pill.
There are many steps we can take in combination that will help us achieve our health goals but if something seems to good to be true, then it probably is.
In today's blog I will offer you 10 simple things you can begin to incorporate into your diet and lifestyle. None of them are going to blow your mind or come out of left field. They are 10 things you have read and heard before. The issue often lies in the fact that we never include these habits long term. Optimal health is achieved with long term, healthy habits... life long.
My top 10 list includes diet and lifestyle habits. I could expand on each one individually in a blog post (hey... great idea... stay tuned) I could also think of a few more depending on what your health goals might be.
1. Drink water
2. Eat fresh, local, WHOLE food whenever possible
3. Eat your veggies
4. Consume healthy fats
5. Prepare and eat meals with family and friends
6. Eat organic animal products
7. E(limit)nate sugar
8. Move your body - exercise everyday
9. Breathe
10. Find JOY in your food

Not so bad, eh?
If all you can take on is to drink more water, you will do your body a great service immediately. A majority of us are perpetually dehydrated. Start your day with 2 glasses of water. Trust me, you will feel great!
Print the list and hang it in the kitchen, bathroom mirror or the wall of your cubicle to remind you, just in case you forget. Which is exactly what happens, we forget and fall back into our old habits. And then we are tempted by pills, machines, teas and shoes that will "change our lives in less than a month". We know the end of that story, even if we do lose some weight, it all comes back eventually because the plan was not manageable for life. It was manageable for a month and then we broke down or worse, got sick.
So here is your new mantra, "slow and steady wins the race", now go get yourself a glass of water.

Dairy Free Pudding

2010-03-15T21:49:00.001-04:00

I thought I would share a dessert that mimics pudding without the dairy, added sugar and potential additives in packaged varieties.

1 banana

1/2 ripe avocado

2-3 large dates, pitted

2 tbsp cocoa powder

Blend with your hand blender or in a regular blender. Serves 2.

The banana and dates offer the sweetness while the avocado adds the creamy pudding texture. The dish is filling and easily satisfies a sweet tooth.

The Humble Dandelion

2010-03-10T11:37:00.003-05:00

Somebody(Ken) asked me, "What are the benefits of dandelions?" Sparked by my twitter quote "If North Americans knew all the benefits of dandelions they would be extinct instead of us spraying them." Dr. Jeffrey Bland
In North America dandelions are known as a nuisance and we go to great lengths to kill them and dig them out by the root. Some of our methods are very detrimental to the environment, luckily Ontario has banned the use of pesticides in our gardens and parks.

However, in other countries and cultures dandelions are a staple in the diet and considered medicinal. Here is a breakdown of the part of the dandelion and how it can benefit your health:

The Leaves have a bitter flavour which is useful in stimulating the digestive system. They are also a very effective diuretic in cases of edema and swelling. The leaves are one of the best natural sources of the mineral potassium.

The root which is best harvested in late July and August, is also very bitter and is used for liver and digestive issues. When dried it is used as a coffee substitute

The flower is used to make wine and spirits. It is also a wonderful natural toy for children and the young at heart when it goes to seed.
So there you go. Next time you pass a field of dandelions you might consider stopping to clip a few leaves or harvest the roots. Just remember that dandelions in certain parts of the world could be treated with pesticides and/or polluted from human/animal traffic(that's a nice way of saying a dog may have peed on it)

Dandelion leaves can easily be incorporated into any salad mix. Consider adding them to your next omelette or soup as well!

Dandelion root tea can be purchased at your local health food store.  It is very robust and a suitable alternative to coffee if you ever need a break from the caffeine.

Dandelion wine is a little harder to find but if you ever get your hands on some, let me know, I would love to try it!

When I was a student...

2010-03-07T12:32:00.015-05:00

I started this blog when I was student but never published it. "Beginnings"(scroll down) was my only entry. It is always interesting to read our thoughts and ideas from the past. Now I am ready to use the blog and publish it! If you log in regularly you will find posts about health, wellness, food, recipes, exercise and life in general. I am also open to topic suggestions - what do you want to know about?
This was the title entry right before I graduated - I am a student of Holistic Nutrition, and someone genuinely fascinated by the world around me. What is Holistic Nutrition? Definitions will vary, my experience defines it as a balance of the mind, body and spirit. The world around us is fundamentally unstable therefore we will all have different experiences finding balance. Seasons change, our nutritional needs require altering, our spirituality transforms and evolves. May you celebrate your own exploration of finding balance.
Stay tuned for more...

Please e-mail me with questions and topics that you would like to learn about - sdobec at rogers.com I look forward to hearing from you.

Surprisingly Delicious Smoothie

2010-03-06T13:53:00.000-05:00

1 cup coconut water
2-3 celery stalks
1/2 frozen banana
1 tbsp flax oil
BLEND and enjoy!

Celery is a good source of vitamin K, C and the mineral potassium!
This smoothie is very fresh and uplifting! Great way to start the day!

Sarah's Favourite Dressing

2010-03-06T13:00:00.001-05:00

I add this dressing to salads, steamed veggies, over chicken!

I'm addicted!

Juice of 1-2 fresh lemons
1 tbsp tahini
1 clove fresh garlic minced
1 tsp fresh ginger grated
1-2 tbsp water

Shake it up in a jar until well mixed, season with salt and pepper.

Reading Food Labels

2010-03-01T22:33:00.000-05:00

In Canada, a standardized "Nutrition Facts" label was introduced as part of regulations passed in 2003, and became mandatory for most prepackaged food products on December 12, 2005. Food labels were created to help us understand what we are eating. The facts are based on a serving size of the food/product and include a breakdown of calories, macronutrients, some vitamins and minerals and an ingredient list.

While the fact panels are useful and can help us make decisions about the foods we eat, you will require a little math tutorial to get the most out of the information.

Take this anonymous cookie food panel for example.
First of all, note that the serving size is ONE cookie, not half the box!
Each cookie has 110 calories. This is useful until you notice that the rest of the food facts are listed in grams. So here is what you need to know.
1 gram of carbohydrate has 4 calories
1 gram of protein has 4 calories
1 gram of fat has 9 calories
This cookie therefore has:
17 x 4 = 68 calories from carbohydrates
1 x 4 = 4 calories from protein
4 x 9 = 36 calories from fat
You can go one step further and divide 36/110 x 100 = 33% of calories from fat.
One more thing that can be deceiving about food labels are the percentages on right side of the label. They are not the percentage of the nutrient IN the food, they are the percentage of DAILY VALUE that you need of that nutrient. One of these cookies has 6% of your daily fat intake.
You would want to then consider what kind of fat is provided in the product. Is it healthy omega 3 fatty acids or is it saturated fat created from the production of the food?
Our best option is to consume WHOLE foods, foods in their natural state that do not require food labels. However, if you do purchase packaged foods on occasion, you now have some tools to make the best decision.

Beginnings...

2008-03-08T12:42:00.001-05:00

Where do I begin? Everyone has a story. How we ended up where we are today are amazing tales. When we were younger most changes and experiences in our lives seemed arbitrary. Chaotic scrambling to pick college over travelling or one entry level position over another when it came time to "get a real job". But as we get older we realize that nothing is random. The choices we make along the way provide us with experience and knowledge for the choices we will make in the future. You did learn something from your first crappy job. You either gained some knowledge and something to add to your resume or simply, you learned that you never want to do that job again. Figuring out what you don't want to do is as valuable as what you do want to do. We have so much choice in this world, or at least those of us who live in the privileged 1st world. I remember the angst of having to decide what "I wanted to be when I grew up" sitting across from my grade 11 guidance counsellor. I could barely decide what to wear that morning, let alone the fate of my future. There is a lot of emphasis on choices and less on the experience along the way. We teach our children to "do the right thing" when it comes to sharing and not stealing but we forget to tell them that there are no wrong decisions when it comes to which path to take in life. Every path is important and will get you where you need to go. Some might argue that there are wrong paths and I agree. The message here is to explore and try new things and to sometimes do the thing that scares you the most. Push your boundaries. And when those experiences end, new ones begin and so it goes.