Article for MindBodyGreen!

I’m so excited about writing for MindBodyGreen! If you have time, head over and check out 5 Reasons Why You Should Eat Plant Based Protein.

Nutritional Powerhouse Profile: The Gator Pear

Yummmm. The is a seriously tasty (and healthy) fruit, but many people are afraid of succumbing to it’s charm due to the high fat content. Keep in mind, it is usually these same people that don’t realize the difference between healthy plant fats, and the (much unhealthier, highly aging) animal ones.

Avocados are added to salads, used as the base in tasty guacamole, in soups, or you can just eat it like a fruit. Unfortunately for me, my grandfather introduced them to me in a very unhealthy way that led to a hard to kick habit. Avocado smothered in…KETCHUP. Yes, THE ketchup, the unhealthy condiment composed of sugar and salt, and dye colouring. It took me a few years to get over that oddly tasty combo.

For starters, avocados have been found to increase nutrient absorption when added to a dish containing other vegetables. One study in particular concluded that those who had an avocado with their salad absorbed 5 times the amount of lycopene and beta carotene than those who didn’t. If that alone isn’t enough reason to enjoy some, I’ll continue.

They are an excellent source of potassium, a mineral that serves as an electrolyte in our bodies and helps to regulate blood pressure. Vitamin E also abounds, which is an antioxidant and helps to maintain a beautiful complexion. It’s monounsaturated fats have been shown to decrease LDL cholesterol (the bad kind), and promote good heart health.

Check out Celebrity Nutritionist Kimberly Snyder’s recipe for a delicious avocado smoothie.

Nutritional Powerhouse Profile: Hemp Seeds

Hemp seeds have a great nutritional profile. They contain high amounts of protein, iron, and Omega 3s (the essential fatty acid many of us often don’t get enough of). They have a mild, nutty flavour and can easily be incorporated into smoothies, cereals, salads, or pasta dishes. Hemp seeds also contain all the essential amino acids, and are therefore a complete protein (containing roughly 11g in only 2 tbsp).

Keep in mind that the polyunsaturated Omega 3 fats are unstable due to its chemical makeup. Therefore, try not to cook or expose hemp seeds to much light or heat as they will go rancid. Rancid fats are definitely not healthy for our bodies, no matter where the source.

Other great things about the herb. I mean hemp. The legal stuff people!

Contains: Iron is a necessary mineral in any woman’s diet (particularly those that are, ahem, menstruating…). It makes up Hemoglobin in our blood, and therefore much is lost during that particularly (horrid? uncomfortable?) time of the month.

Contains: Magnesium! Mg (which is the fancy, periodic table label for this mineral) helps to relax the muscles, so it is thought to be good for the next time you have any cramping. Cacao is also high in magnesium, so take this as an excuse to make a tasty hemp and cacao smoothie the next time your curled with your heating pad! It will taste delicious, and help with the pain ;).

Till next time, take care!!

Good Eats

About 5 weeks ago I had to start eating gluten again in order to get my Celiac Disease test. Memo to all those thinking they could have Celiacs and are about to embark on a gluten free diet: Get the test first! Or else you will have to go back on gluten for a long time in order for the results to be accurate. I’m not even sure if 1 month was enough time to avoid a false negative.

And just to let you know, if you have an issue with gluten, you could be in a lot of pain the first few days you reintroduce it into your diet again. I was out for 4 days and could barely walk with this wrenching pain in my upper stomach. So please heed my advice and get the test prior, don’t let it be an afterthought!

So now that I’m off gluten again, I wanted to find a healthier alternative bread to most gluten free breads that are overly processed and loaded with sugar. That is when I found “Little Stream Bakery”. They have breads you don’t have to feel guilty about! In particular, the gluten free Buckwheat loaf. It’s made with buckwheat and millet flours, two alkaline residue grains, and contains no sugar or yeast (which makes it safe for an anti-Candida diet). As well, the salt used is unrefined sea salt. The taste is reminiscent of the real rye breads out there, not that sickly unhealthy taste I usually get from gluten free bread (like eating fake meat and cheese). Pumpkin seed butter (no sugar added) and a tiny bit of raw honey makes it a tastier, protein filled snack. All their breads contain little to no ingredients and zero sugar. Always try to source out foods that are the least refined, especially on a gluten free diet when you have to be specific about getting safe, nutrient rich food!

I also picked up some Whole Grain Brown Rice Tortillas from Food For Life (who makes the popular sprouted wheat bread “Ezekiel”). Again, very few ingredients, and I have variety in my life again! I’m very excited to make a salad wrap outta this one :).

I also got an O’Dough’s White Rice pizza starter, buuuuut it’s not the healthiest choice. I gotta live it up once in awhile!

Nutritional Powerhouse Profile: Sesame Seeds

The sesame seed is an amazing source of calcium, for vegans and non-veggies alike. In fact, they contain 3x the amount of calcium than cow’s milk!!

You can easily make your own sesame seed milk (just add water with the seeds in a blender or juicer). You can even sweeten it to taste yourself, with dates or raw honey. This makes a tasty and mineral rich drink to use as the base of your next smoothie or paired with your morning oats. A basic recipe has a ratio of 1:2 (nut/seed to water) or 1:3. Some find adding a pinch of good quality salt (Himalayan Crystal or Celtic Sea Salt) helps improve the flavour.

Sesame seeds are also rich in zinc and iron, two minerals that may be a bit harder to come by if you follow an animal product-free diet. Iron makes up an important part of hemoglobin and is therefore vital for oxygen circulation throughout the body. Zinc is necessary for a healthy immune system and some studies have suggested it can help cool your mood swings.

Also contained in this delicious little seed are extremely beneficial dietary fibers called lignans, which lower cholesterol and can prevent high blood pressure.

They can easily be consumed throughout your day, on salads, in homemade raw tahini, topped over steamed vegetables.

When purchasing, consider:

Unhulled are said to contain more minerals, and are less prone to rancidity. However, most of the calcium in the hull is bound to oxalates, so too much could pose a problem for some. Hulled is said to be a little lower in minerals, and since their polyunsaturated fats are exposed, more prone to spoiling.

Nutritional Powerhouse Profile: Chia Seeds

These seeds aren’t just for growing a decorative pet anymore. Chia seeds are actually an abundant source of calcium, fibre, and omega 3 and 6 fatty acids. These seeds have more calcium by weight than milk!

In fact, to whoop conventional milk’s ass even more, they are said to contain:

“6 times more calcium, 11 times more  phosphorus, and 4.6 times more potassium per 100g of edible portion than milk”

With chia seeds not only do you get a large amount of your daily calcium, but you get fibre and a complete protein to boot. They also contain the minerals magnesium, manganese, iron, phosphorous, and B vitamins (stress-busters)!

Chia seeds are very good demulcents, which is derived from the Latin word demulcere meaning “to caress”. They retain moisture in the body and help to soothe irritated digestive tracts.

Note: Unlike flax seeds, which should be stored in the fridge because the fats are more unstable and likely to go rancid, chia seeds can be stored in on a shelf in your pantry.

Dose of Inspiration: Kris Carr

“Happy Valentine’s Day, you have cancer” were the words Kris Carr scrawled in her journal 7 years ago after her diagnosis of the rare and incurable cancer, Epithelioid Hemangioendothelioma (EHE). She was advised to just “watch and wait” as the cancer made spotty Swiss cheese out of her liver and lungs. However, after being told she could possibly improve her discomfort and situation through diet changes, the seeds for her to become an international healthy living icon and advisor had been planted.

I saw the documentary, Crazy Sexy Cancer, that Kris Carr made chronicling her path to health and battle with the disease. Even though I wasn’t at all interested in nutrition and food back then (unless of course, I was making my order to 241 Pizza) her story stayed with me. And just like someone planted seeds of suggestion in her, she did the same in me.

Kris Carr is now thriving (and glowing) after cleaning up her diet, and her mind. What’s the mind got to do with anything? Well it ends up that research has suggested there is a link between stress and negative thinking and the development of cancer.

According to the National Cancer Institute,

“Some studies have indicated an indirect relationship between stress and certain types of virus-related tumors. Evidence from both animal and human studies suggests that chronic stress weakens a person’s immune system, which in turn may affect the incidence of virus-associated cancers, such as Kaposi sarcoma and some lymphomas.

More recent research with animal models (animals with a disease that is similar to or the same as a disease in humans) suggests that the body’s neuroendocrine response (release of hormones into the blood in response to stimulation of the nervous system) can directly alter important processes in cells that help protect against the formation of cancer, such as DNA repair and the regulation of cell growth.”

Heavy stuff, huh? We work so hard trying to improve our diet, but the body-mind connection is just as important. And in today’s society it is so hard to not be constantly on edge and under stress. No wonder cancer is becoming an epidemic! Try to incorporate an activity everyday that is just for you, and that you relax while doing. Find your way of meditating (meditation does not just have to be sitting in the same position chanting mantras). If possible, release some of your stressors in life (whether it be a negative friend, or a role you keep taking on that isn’t required). And remember: you see the world the way you choose to see it. With positive thinking everybody wins!

Check out Kris’ blog, Crazy Sexy Life for more health info and inspiration, you won’t regret you did.

Take care and think those happy thoughts for a healthy body 🙂

Nutritional Powerhouse Profile: Almonds

Good things come in small packages, no? These little nuts pack a serious power punch, in just a quarter of a cup you get almost half of your daily requirement of vitamin E!

Tip: Buy raw almonds, as the healthy fats in nuts go rancid through cooking and roasting. As well, many vitamins and minerals are lost through high heat (even protein content takes a toll). Soak your almonds for 8-12 hours prior to eating to release the enzyme inhibitors and help with digestion. Make sure to store all of your nuts and seeds in the fridge to prevent rancidity.

Almonds Promote Heart Health

Almonds contain monounsaturated fats, which have been connected to a lower incidence of heart disease. In a quarter of  a cup of almonds you can also get 25% of your daily magnesium requirement! Magnesium is an essential mineral to heart health and functioning. In fact, a deficiency is associated with heart attack. Magnesium helps the blood vessels to relax and open, improving the flow of blood and oxygen throughout your body.

Almonds Can Improve Your Skin

Almonds contain high amounts of Vitamin E (an excellent skin healer). As well it is chock full of healthy fats that lend a suppleness to the complexion.

Almonds Are a Good Protein Source

1/4 cup supplies a whopping 7.62 grams of protein! To put it into perspective, eggs, a renowned protein source, contains 5.54 grams. That’s pretty impressive for a handful of nuts.

Almonds Are High In Calcium

Almonds are a great, beautifying source of calcium. One cup of almonds provides over 324 mg, while one cup of cow’s milk supplies 300 mg. Plant based nutrients win again!

Eat your almonds for beautiful skin, strong bones, and a healthy heart!

Note: Nuts and seeds are generally recommended for maintenance diets. Since these are loaded with healthy fats (but still fats), excess amounts should not be consumed when trying to lose weight.

Update: Most of the almonds for sale in North America come from California. However, due to a ruling the almonds have to be pasteurized and are therefore no longer living and raw, although they can still be labeled as “raw”. Almond farmers are trying to overturn this ruling (starting this year) so here’s hoping to seeing some actually healthy, raw almonds soon!

Got Milk? Ditch it! Part 2

Part 2 of 2. In my previous post I discussed why dairy should be avoided. Now I’ll talk about the better forms of calcium available.

Dark Leafy Greens

These vegetables are an excellent source of calcium, as well as other other minerals like iron, and the vitamins A, C, E, and K. A,C, and E are antioxidant vitamins, which help neutralize free radicals in the body. So not only do you get your calcium, but these greens can help combat aging! I doubt a glass of milk can boast the same benefits. Your best choices are (listed mg per 1 cup):

• Dandelion greens (103 mg)
• Parsley (122 mg)
• Chicory Greens (180 mg)
• Kale (90 mg)
• Collard Greens (52 mg)
• Spinach (30 mg)
• Watercress (53 mg)

Nuts and Seeds

Nuts are nutritional powerhouses, however it is advised to eat them raw and soaked/sprouted (to release the enzyme inhibitors for easier digestion and maximum nutrients). When roasted or cooked their fatty acids turn rancid, which isn’t very healthy for your body (they should also be stored in the fridge or freezer to prevent this from happening). Nuts and seeds have a high percentage of protein to weight, healthy fats, and high levels of antioxidants (especially vitamin E). Per 1 cup:

• Sesame seeds (1404 mg – more than one day’s worth of recommended intake!)
• Almonds (324 mg)
• Brazil nuts (260 mg)
• Hazelnuts (282 mg)
• Sunflower seeds (174 mg)
• Chia seeds (631 mg per 100 g)
• Hemp seeds (139 mg per 100 g)
• Pistachios (173 mg)

Other sources of calcium: Broccoli (42 mg), tempeh (111 mg), amaranth (298 mg), blackstrap molasses (137 mg per tbs), okra (82 mg), oranges (52 mg), beans, figs (269 mg for 10).

By shunning the milk as our primary source and turning to plant based options of calcium we are taking stress off our digestive system, and supplying our body with high levels of antioxidants and minerals to help combat aging and disease. We also get large amounts of fiber to keep our bowels happy and help with daily detox!

The Plant Based Diet and Calcium

It is assumed that those who follow a plant-based diet don’t get enough calcium. However, when following a healthy and balanced plant based diet (one rich in fruits, vegetables, and healthy grains), less calcium is thought to be needed. Why? Because very little of the acidic foods (meats, dairy) are being consumed and therefore our blood is not drawing as much calcium from our bones to alkalize our blood’s pH. So think twice before believing the vegan with the salad greens has weaker bones than the dude with the Muscle Milk!

Got milk? Ditch it! Part 1

Part 1 of 2. In Part 2 I will discuss the better, more beautifying sources of calcium to include in your diet.

Oh, milk. You are a multi-billion dollar industry built on your ever expensive, celebrity filled ads that say by drinking milk we will be healthy, strong, and lean! If only you truly fulfilled your promises.

Dairy is actually not even well tolerated in most of the human population. It is food for the babies of another species, and they even stop consuming it once they’ve grown (you don’t see other adult cows feeding off of each other).

Lactase is the enzyme our bodies require to digest lactose, the sugar molecule found in milk. As adults and teens, we naturally produce fewer amounts of this enzyme than we did as babies (as we are no longer being sustained on breast milk). Doesn’t it seem that nature is trying to tell us something? In fact, 75% of the population lacks the ability to properly digest lactose.

When cow’s milk goes through the high-heat of pasteurization, all the enzymes that would also aid with digestion are destroyed. We are left with a denatured and acidic product, one that robs minerals instead of being a provider of them.

But Isn’t Dairy Alkaline and Therefore Good For Me?

Oh yes, the argument used by many. Actually dairy only TESTS alkaline in a lab, however through our digestive process it leaves an acidic ash.

But Where Will I Get My Calcium?

Conventional, pasteurized milk is actually the last source you should be relying on as your main source of calcium. Dairy increases the acidity of your body, resulting in calcium leaching out of your bones. Basically our blood needs to maintain an alkaline pH, and calcium is used in balancing that pH. In today’s diet (one focusing on grains, meats, and dairy) most if not all of the food people are eating is acidic and it is hard for your body to constantly maintain that good blood pH. Drink that glass of milk, bring in that acidicity, and your body needs to pull the calcium out of your bones and into your blood to buffer it and bring your blood back into alkalinity again. High protein diets based on animal protein also contribute to bone loss (and not to mention kidney damage), but I will be talking bout that later!

What Does Milk Contain?

Milk contains hormones (including growth hormones which may help accelerate the growth of cancers), toxins from the environment (air toxins such as dioxin are inhaled by the cow and found in it’s tissues and products), and casein (the protein in milk that is highly allergenic). In fact, children and infants fed on cow’s milk (especially if they have a sensitivity to casein or lactose) are much more likely to develop more food allergies.

Milk also contains pus. The over worked cows of the dairy industry usually suffer from mastitis (an inflammation of the udders). This causes leakage of pus into the milk (and sorry, pasteurization does not rid your glass of them). And did you know that the United States presently allows twice the amount of pus cells in their milk than other industrialized industries? I won’t drink to that!

Milk Is Not Beautifying

There is a correlation between acne and dairy consumption. In fact, your diet and how good your body is at detoxing itself in general is connected to breakouts. Dairy is hard for the body to break down, it is acidic and mucous-forming, and causes inflammation resulting in bloating and puffiness. Not to mention the congestion!

When consuming dairy, opt for kefir (a fermented and more digestible form of dairy), and goat or sheep milk/cheese (unpasteurized and organic, preferably). Their proteins are more similar to those found in human milk, and therefore much easier on our bodies to digest. And if you buy raw, the enzymes and nutrients aren’t ruined by the high-heat of pasteurization. Bonnechere Raw Sheep Milk Cheese (Ontario) is a good and tasty artisinal cheese that can be found at certain stores like The Big Carrot and McEwan Foods in the Toronto area. It is a better option for those who still like to get their dairy on every once in a while.