Vitamin D

 

I woke up to snow falling this morning in Edmonton. After a beautiful and longer than usual fall, Winter is officially here. This reminded me that it's that time of year that is crucial for Canadians (especially those further North) to supplement with Vitamin D.  

 

Sources

Food sources of Vitamin D include fatty fish, fish liver oil, eggs, mushrooms, and fortified dairy and cereals. That's it. The major source of Vitamin D comes from sunlight.. which of course is lacking this time of year and why we need to supplement . It's also important to note that Vit-D is fat soluble, which means it has to be accompanied with a fat source to be absorbed and utilized. I always take Vit-D with omega-3 (see the picture posted above with my favorite choice). Other options would be to take it with a tsp. of flax/olive/coconut oil. You should also know that because it is fat soluble, fortified diary products that are non-fat (skim) will not be of any benefit regarding this vitamin.

 

Health Benefits

-Required for calcium absorption and bone health, cell growth, and neuromuscular function.

-Reduces Inflammation

-Assists the immune system by stimulating white blood cell production.
-Acts as an antioxidant by responding to environmental toxins that create oxidative stress.

Deficiency
Vit-D deficiency presents few symptoms and most people don't even know when they are deficient. Fatigue, depression, and general body aches/pains are the most common symptoms, if any at all.
Vit-D deficiency can lead to rickets (a condition in children marked by soft and deformed bones) and because it is so crucial for calcium absorption; osteoporosis.
Low Vit-D may increase the risk of upper respiratory tract infections and is linked to autoimmune diseases such as MS, type 1 diabetes, and Crohn’s disease. It's also a potential risk factor for obesity and insulin resistance leading to type 2 diabetes. Low levels have also been linked to cancer risk and progression, especially breast, prostate, lung, thyroid, and colorectal.

How much do you need?
Health Canada recommends:

• Infants 0 to 12 months: 400 IU  (10 mcg)
• Children and adults 1 to 70 years: 600 IU (15 mcg)
• Adults over 70 years: 800 IU (20 mcg)

These numbers are flexible, based on the season/climate. For adults, I recommend 400 IU during the warmer months and 1000-2000 IU during the Winter months (October through March).

Simple Stirfry Sauce

My 2nd post/recipe today! I guess I am making up for my 2 months hiatus.

Anyways, ditch the commercial bottles of stir fry sauce. They are often loaded with sugar, salt, and a ton of ingredients that can't even be pronounced (toxic!!). I always make mine from scratch, they are so easy! Seriously! This one is my staple sauce, it's good with everything.. all kinds of veggies, seafood, poultry, meats, tempeh/tofu, etc,... keep this sauce in a sealed glass container (mason jar is perfect!) in the fridge for up to 6 weeks for future convenient quick meals!

 

 

Simple Stirfry Sauce

 

Ingredients;

-1/2 cup tahini

-3 Tbsp. Bragg liquid aminos 

-3 Tbsp. pure maple syrup

-1 Tbsp. garlic powder

-2 tsp. ginger powder

-1/2 tsp. pepper

 

Method;

Combine all the ingredient and mix together well. Store in a sealed glass container in the fridge for up to 6 weeks.

 

You may sub. the Bragg sauce for tamari (gluten free soy sauce) or soy sauce.

You can use fresh ginger and garlic, but this drastically reduce it's shelf life to only a few days. Also, please use organic ingredients whenever possible, especially when it comes to spices/seasonings as the non-organic variety are often irradiated (and it is not labeled!).

Banana Chocolate Chip Cookies

This is my first blog post in over 2 months! I have been so busy with summer vacas, school courses, and working full time again! I had to push the blog aside for a while, but I was so excited about these cookies that I had to share! Baking is something I tend to struggle with.. it's never been my "thing". BUT these, I nailed it.. first attempt!! :)

 

 

Banana Chocolate Chip Cookies

These cookies taste so good and are so good for you! I made Detoxinista's Buckwheat Banana Muffins the other day, which are super yummy, but my boyfriend thought they would also make a good base for a cookie recipe... so, I adapted her recipe and decided to experiment. These cookies are gluten free and vegan! Buckwheat is actually not even related to wheat, in fact, it's not even a grain!.. It's a seed. :)

 

Ingredients:
1 cup buckwheat flour
1 tsp. baking soda
1 tsp. cinnamon
1/2 tsp. nutmeg
1/4 tsp. salt
1 1/2 Tbsp. coconut oil, softened or melted
3 ripe (spotted) bananas, mashed
2 Tbsp. pure maple syrup
1/4 cup unsweetened almond milk
1 tsp. vanilla extract
1 Tbsp. apple cider vinegar
3/4 cup dark chocolate chips
1/2 cup crushed walnuts

Directions:
-Preheat your oven to 350F.
-Mash the bananas and coconut oil together and then add the maple syrup, vanilla extract, and almond milk, mix well.
-In a separate bowl mix together the dry ingredients (buckwheat, baking soda, cinnamon, nutmeg, and salt).
-Add the dry ingredients in with the wet and mix well.
-Quickly stir in the apple cider vinegar.
-fold in the dark chocolate chips and walnuts.
-Lightly grease cookie sheet with coconut oil and spoon heaping spoonfuls of batter on. It should make approx. 1 1/2 dozen cookies!
-Bake for 20-25 mins.

 

 

My 3 day juice cleanse

Before the detox
The day before starting my juice cleanse I am feeling over all well and healthy, but my skin has been quite dull for a while now, dry, and sometimes itchy. Also, I have been over sleeping and feeling foggy through out the day. This has made me more dependant on coffee lately.

DAY 1
This is the only day I really felt any side affects.. lot's of cravings for food, headache, and very irritable. Anyone who knows me knows how cranky I can get when I'm hungry... fortunately I'm aware of this and (I think) I kept my cool around people. I had a spurt of energy around 4pm, so decided to go for a 30 minute jog. After exercising I was completely drained and my symptoms (headache, dizziness, cranky, and SO hungry) came back with a vengeance! I added some emergen-c to my water to help replenish lost electrolytes from running in the heat and then I went over to my sister's house to visit and take her dog for a walk to get my mind off of things (food), then home to bed early.

DAY 2
I dreamed about food last night. I had some pretty strong cravings in the morning, but around mid afternoon they diminished. I decided I want to get this detox done as quickly and efficiently as possible, so I went for a walk to Planet Organic to get chlorella. In short, chlorella assists the detox process by binding to toxins (especially toxic metals) and carrying them out in to the blood and out of our systems. It also helps with lipid metabolism, optimizes the oxygen in the blood, alkalizes, and is packed with many amazing vitamins and minerals. I took 4 tablets twice, once midmorning and the other 4 late afternoon. Toxins get out of me!!!

DAY 3
Feeling amazing today. SO sick of juice though.. my "breakfast" green juice did not go down easily. . I have noticed some signs that the toxins are finally getting out of my system!! 6 tablets x2 daily for the chlorella today. The thought of any more juice after my breaky green juice just makes me want to vomit.. instead I find myself just drinking hot lemon water with ginger and cayenne to assist the detox. I made dinner for my boyfriend at 7:30pm and had still not had anything except lemon water since the early morning so I decided my third day was pretty much complete and it would be okay to eat some solid food!!.

After the detox
The morning after my detox I woke up before my alarm this morning at 7am (7 hours of sleep), so it's safe to say I did not over sleep. I have no desire for coffee (actually, I haven't this entire detox either), but am currently sipping on some green tea. My face definitely has a nice glow, I'm feeling much more hydrated, and I did lose 3lbs (probably mostly water retention). Mentally, I feel more clear and lighter as well. Over all, I think it was worth it for the benefits and will try to make a ritual of doing a detox at least a couple times a year :) .. just 3 days though. My god I do not know how people do this for longer!!

Juicing and Detoxing

image credit

Yesterday I started a 3 day juice detox, possibly 5 days, depending on how I am feeling. This is my first time doing a juice detox.. and actually my first time juicing in general! I did not go in to this blindly though, I have recently completed a unit in my text book about detoxifying and have researched many recipes and ideas for my juices. Once I am finished the detox I will write about my experiences, but today I am just going to write about why I considered it in the first place (and maybe you would too??).

What is juicing?
Juicing is extracting the juice from fresh raw fruits and vegetables with a cold press juicer. This makes the vitamins, minerals, phytonutrients, and enzymes all more assimilated by the body and gives your digestive system a rest from having to break down them itself.

Why juice?
-Detoxing!! Basically, our body naturally eliminates toxins, but it can only do so much at a time so what it can't process at that given moment gets stored in our fat and in our liver. When we juice (with organic produce!!) this gives our system a chance to catch up and eliminate it's storage for a nice clean sweep!
-Promote pH balance in the body by reducing acidity.
-When our body isn't using it's energy to digest, detoxify, and buff acidity it can be used else where.. so expect that energy to be used to strengthen the immune system and reduce inflammation. The benefits to reducing inflammation are almost endless!
-Juicing is a good way to restart our relationship with food. It can kick our addictive cravings to the curb and learn how to listen to what our body actually needs rather than wants.
-Promotes weight loss. The metabolism should be working more effectively after a detox, water retention will be lost, and one can begin a new healthy relationship with their diet.

Substances that contribute to toxic build up?
-Alcohol
-Drugs (over the counter,  prescription, and illegal substances)
-Refined sugar
-High fructose corn syrup (aka; glucose-fructose)
-MSG
-Artificial sweeteners
-Artificial food colouring and flavours
-Pesticides
-Deep fried foods
-Contaminated water
-Air pollution (outdoor and indoor)
-Chemicals in skin products

Symptoms of toxic build up?
-Feeling fatigued or lack of energy/motivation
-Digestive issues; bloating, indigestion, acid reflux, etc.,
-Trouble staying focused or concentrating
-Allergies
-Anxiety/depression
-Feeling hormonally imbalanced
-Decreased sex drive
-Irritability and moodiness
-Insomnia
-Skin problems

Who should not juice detox?
If you are pregnant/breast feeding, diabetic, have cancer, elderly, or have any complex health diagnosis(es)  you should not juice cleanse without the guidance and consent from a health practitioner.

I am documenting my cleanse and how I feel each day, before, and after the detox. I generally feel well and healthy, but am interested and excited to compare my results in the end! Expect a post in a few days :)

Bison Burgers with Cabernet Onions

It's BBQ season, so ditch the nasty processed hot dogs and prepared burgers for this super easy and healthy (and slightly modified) bison burger recipe from Epicurious.

Bison is high in protein, iron, selenium, zinc, and vitamins B3 (niacin) and B6 (pyridoxine). It is low in saturated fat and cholesterol, but has good levels of the healthy omega-3 fatty acids. It is great alternative to beef as it is similar in flavor (bison is a little richer and sweeter), plus bison doesn't have any added hormones or antibiotics like the conventionally raised beef does.

Bison Burgers with Cabernet Onions

Ingredients;

Bison Burgers;
-1 lb. ground bison
-2 Tbsp. shallots, chopped fine
-1 heading tsp. fresh thyme (or 1/4 tsp. dried)
-Sea salt + pepper
-EVOO

Cabernet Onions;
-2 medium red onions, sliced
-1 Tbsp. coconut oil (or EVOO)
-3/4 cup cab-sauv (or other dry red)

Directions;
-Sautee onions over medium heat until caramelized, soft, and golden. Then, add the wine and continue to cook until all the liquid has evaporated. Set aside once ready.
-Combine the ground bison, shallots, and thyme. Add a couple twists of S+P, and a little drizzle of EVOO (to help combine everything and keep moist).
-Cook the bison burgers to your liking. I find the cook quite quickly to check up on them after only a few minutes if you like them more med-rare.
-Serve on healthy buns with the cab. onions, Dijon mustard and fresh toppings!

Eating Healthy on a Budget

At the moment I am a couple weeks in to a couple month long break from working. This is because at the moment I am focused on finishing up this RHN diploma and take a few little summer vacations (Saskatewan, Vancouver, Vancouver Island, and Seattle). I have saved enough money and carefully budgeted my expenses in preparation for this break. That being said, a quality grocery list is always one of my top priorities.. it goes so much further than just a grocery list though... it's also preventative and healing for over all health and influences energy levels, concentration, and mood.
So, here is a list of my top suggestions for anyone trying to budget without sacrificing your tasty healthy dinner for ramen noodles...

-Plan ahead; have an idea of what you want to have for future meals/snacks. This will prevent wandering around the grocery store searching for ideas and grabbing random items.

-Look through flyers; this goes in hand with the above planning ahead. See what is on sale and look for recipe inspirations online.

-Reduce waste; Are the veggies starting to look limp?.. make a soup or cook them up in a stirfry. Fruit starting to near over ripe?.. freeze them and add it to smoothies.

-Eat more vegetarian meals; In corporate more plant protein in to your diet because it costs less on your bank account and on your health. I'm not saying eating meat is bad for you, but North Americans in general consume more than what is ideal and it's taking a toll on our health and our planet. Quinoa, legumes (beans, peas, and lentils), tempeh, spirulina, nuts, and seeds (especially hemp and chia) are all quality plant sources of protein.

-Choose produce that is in season and from the clean 15 list, when not organic.

-Cook your own meals. If you know you have a busy week ahead, prepare as much as you can and keep it in the fridge/freezer to prevent eating out when you can't find the time for cooking.

-Grow your own food; use your backyard, deck/balcony, or even just some herbs on your kitchen window sill.

This is especially important for students, you need brain power, energy, and focus. I know it's difficult when funds are tight and time is even more so... I've been there... I am there!! There are times I practically live off of smoothies and stirfry, and that is okay for a while because both of those options have so many variations to make sure you get lot's of different nutritional sources. Also, supplement when your body needs it, there are lots of quality supplements at the health stores and informative staff to help you. Don't forget supplements are a "supplement" not a replacement.. whole foods are the best source of nutrients.

Coconut Flour Pancakes

 

Coconut flour is one of my favorite gluten free alternatives. Essentially coconut flour is dried coconut solid that is ground up in to a powder. It is high in fibre and protein, and low in carbohydrates, making it a good choice for low GI diets. I will admit baking with it can be a bit of a challenge. It can not be substituted 1:1 for wheat recipes because coconut flour is very dry and requires lot's of liquids and eggs to bind everything together. I find it easier to search for basic coconut flour recipes and then add my own ingredients to personalize them. I found this recipe saved on my iphone from a long time ago.. it is not my own, but I can't remember where it came from.

 

Coconut Flour Pancakes

*This recipe makes about 6 medium sized pancakes.

*This is just a basic recipe, so you can add just about anything.. cinnamon, berries, choco chips/cacao nips, green onion, fresh herbs, etc..

 

Ingredients;

-2 eggs

-1/2 c. (almond) milk

-1 tsp. vanilla extract

-2 tsp. pure maple syrup (or honey)

-1/4 c. coconut flour

-1/2 tsp. baking soda

 

Method;

-Whisk eggs and mix in the wet ingredients (milk, vanilla, and syrup)

-Mix baking soda in with the coconut flour.

-Add all the ingredients together and whisk well until all the clumps are gone.

-Fry the pancakes in coconut oil (or butter) over medium heat. Flip once to cook both sides evenly. 

 

Tips;

-Serve with fresh fruit, coconut "ice cream", pure maple syrup, and cinnamon!

-For a savory option add chopped green onion and serve with sautéed greens and poached egg.

Avocado

Avocados are a unique fruit, high in healthy fats and low in sugar (less 0.5g/medium avo). Most of its fat content comes in the form of oleic acid (monounsaturated), which is known to reduce bad cholesterol levels in the blood. Avocados are also a good source of protein (approx. 4g/medium avo) in comparison to other fruit. They are also a very good source of fibre, containing about 11g. They are rich in phytochemicals which are anti-inflammatory and may prevent the development of cancer,
an excellent source of potassium, and vitamins B5, B6, B9 (folate), C, E, and K.

Choosing the perfect avocado seams to be a bit of a science, but comes with practice :) Hass avocados do not ripen on the tree. They turn from a rich green colour to a very dark purple (sometimes almost black) when they are ripe. Ripeness is also determined by pressure. A ripe avo will be soft if squeezed slightly, but not mushy (over ripe). When ripe it should be eaten within a day or 2 or keep in the fridge to significantly delay the ripening until you're ready to use it.

Besides guacamole, here's a few other ways to use avocado;
-Add to salads (or mash with some lemon juice and herbs/spices to make a creamy dressing)
-Add to omelettes.
-Smoothies (adds a creamy texture and mild flavour)
-Sandwich spread (mash it up and spread on toast, sandwiches, burgers, etc)
-Skin and hair moisturizer (avos have been shown to aid in treatment for psoriasis, and there are all kinds of DIY hair and skin care recipes you can find online).

Kitchen Exorcism Vol.1; BHT and BHA

I have decided to start a new series of topics that I will discuss on occasion called "Kitchen Exorcism" where I will explain the risks "possessed" to our health from certain (potentially) toxins that are commonly found in our food supply.

I will start with discussing BHA (butylated hydroxyanisole) and BHT (butylated hydroxyltoluene). BHA and BHT are chemical petroleum by-products that are used as a preservative in various packaged food and cosmetics.
They are known to have neurotoxic affects (most often seen in young children), are possible carcinogens, and potentially toxic to the liver and kidneys. Long term exposure in animal studies caused liver cancer, thyroid and kidney dysfunction, and blood coagulation. Health Canada has recognized BHT as a moderate health priority, BHA a high health priority, and both have been flagged  for future assessment under the government's Chemical Management Plan. Until then, they remain unrestricted in Canada. These chemicals are both banned in a very long list of other countries.
Some studies have shown that BHA and BHT may actually have anti-cancer properties, this is probably because the antioxidant affect scavenges damaging free radicals. These studies have suggested low levels to be toxic and high levels to be beneficial... and vise versa! So, basically, no one really knows for sure how these chemicals affect humans and we should NOT be apart of the experiment!!
Instead, look for Vitamin E  or tocopherols (a family of Vit. E compounds) on the ingredients list for a natural and safe antioxidant/food preservative.

Commonly found sources of BHA and BHT

BHA; butter, meat, cereal, packaged snack foods, beer, animal feed, cosmetics, rubber, and petroleum products.
BHT; Shortening/lard, margarine, cereal, vegetable oils, enriched grains.
**BHT is also added to packaging material which often leached in to the food product. This is considered not an "additive", but a "contamination" and therefor does not have to be listed as an ingredient :(

Spicy Yam and Black Bean Chili

I am moving at the end of the month and am trying to use up as much food as I can in the house so that there is less to transport. Since I learned that canned items contain an internal plastic film containing bisphenol A I have started to avoid purchasing canned items and opt for glass jars alternatively. BPA  can also be found in #7 plastic and therefor many other food/beverage storage products. BPA should be avoided because it is a known hormone disrupter and has been associated with causing cancer, insulin resistance, and birth defects. Small amounts of BPA are deemed "safe", especially if is not heated, but I still recommend reducing exposure when possible. That being said, I had some canned beans and tomatoes that I found while cleaning out the pantry, so I used them in this recipe. If I tried to avoid every chemical and toxin in the food supply I would drive myself crazy, so I am not worried about it for this time. If you are, however, I encourage you to sub the canned items for fresh ones of equal portions.. I am sure it will taste just as good, if not better :)

Spicy Yam and Black Bean Chili

 

Ingredients;

-1 small onion, diced

-1 red bell pepper, diced

-1 green pepper, diced

-2 garlic cloves, minced

-1 large yam, chopped

-1 1/2 tsp. chili powder

-1/2 tsp. chipotle chili powder 

-1 tsp. paprika

-1 tsp. cumin

-3 fresh basil leaves, torn in small pieces (or 1/2 tsp. dried basil)

-1 15oz can black beans (drain and rise well)

-1 28oz can diced tomatoes (low or no sodium)

-1 cup vegetable stock (low or no sodium)

 

Directions;

-Throw all ingredients in to a large pot, bring to a boil, and then simmer for about an hour! 

Tips;

-Throw some fresh spinach in at the end and stir in until wilted.

 

 

 

Chickpea Curry

 

Chickpea Curry

 

I made this tonight for dinner in favor of "Meatless Monday". I often try to incorporate more vegetarian/vegan options in my diet. Besides the health benefits, it's also lighter on the wallet, and it's better for the environment. I won't get in to the ethical and political reasons, but I encourage you to do some research if you are interested :)

 

Recipe:

-1 medium onion, chopped

-1 garlic clove, chopped

-1in. ginger root, grated or chopped very fine

-1/4 tsp. (a couple twists) Himalayan or sea salt.

-1/4 tsp. cumin powder

-1/4 tsp. coriander powder

-1/2 tsp. chili powder

-1/2 tsp. garam masala powder

-1 tsp. turmeric powder

-3 fresh medium tomatoes, chopped

-2 cups (couple handfuls) fresh spinach

-1 (140z) can chickpeas, drained and rinsed well.

-2 tbsp. condensed coconut milk.

 

Directions:

-Sauté onions with garlic and ginger in coconut oil over medium heat until caramelized.

-Add all the spices (salt, cumin, coriander, chili, garam masala, and turmeric), mix together and simmer for a minute.

-Add the tomatoes and simmer for about 5 minutes, until sauce thickens.

-Add the coconut milk and simmer for another 2 minutes.

-Add the spinach, stir until wilted.

-Serve over grains, quinoa, fresh spinach, or great just on it's own as well.

 

Cacao-Coconut Granola

Cacao-Coconut Granola

So easy and so delicious!! Approx. 5 mins to prepare and 15 mins to cook. Omit the oats and replace with any seed or nut to make this recipe gluten free :)

Ingredients:
-1/3 cup Oats
-1/4 cup chopped Pecans
-1/4 cup. sliced Almonds
-1/4 cup unsweetened flaked Coconut
-2 tbsp. Sunflower seeds
-1 tbsp. chia seeds
-1 tbsp. + 1 tsp. Cacao powder
-1 1/2 tsp. Cinnamon

-2 tbsp. Coconut oil (melted)
-1 tbsp. pure maple syrup (or honey)
-1 tsp. Vanilla extract.

*-1/4 cup of your choice: Cacao nibs, Carob, Goji berries, Craisins, Dark Choco. chips, etc,..,


Directions
Preheat oven to 275.
Melt the coconut oil.
Mix all the wet ingredients together (melted coconut oil, vanilla, and maple syrup).
Mix all the dry ingredients together (all the remaining ingredients).
Add the wet and dry ingredients all together until everything is coated.
Bake on a cookie sheet for approx. 15 mins.
*Add in your choice of optional ingredient.

Tips;

-Store in a sealed glass container, most plastics leach toxic chemicals in to your food.

-Keep in the fridge for optimal freshness.

Local farmers market trip

This (cold and snowy) mornings trip to the Old Strathcona Farmer's Market reminded me that spring can't be too far away now! *fingers crossed*  I am so excited and inspired to start my own fresh veggie garden this year.

I am a huge supporter of purchasing local produce (and everything else for that matter) because they are generally fresher= tastier and higher in nutrients, less and safer pesticides are used, if any at all (you can speak to the farmers about their agriculture practices as many can not afford an expensive organic certification), you are supporting your local economy, and reducing your environmental foot print!!

 

Today's loot;

-Salad shoots (assortment of sprouts)

-Cherry tomatoes

-Green beans

-Carrots

-Tzatziki

-Wild Sockeye salmon

-Ground extra lean bison.

I have never really cooked bison before, so this should be a fun experiment in the kitchen this coming week. Hopefully something delicious and healthy is created to share :)

 

After my shopping trip, I made breaky with today's fresh groceries.. Toast with tzatziki, sliced tomatoes, and sprouts.

Blueberry, lemon, and coconut muffins

 

Blueberry, Lemon, and Coconut Muffins

These muffins are tangy and sweet and are gluten free, dairy free, and free of refined sugar!

Recipe:
-1/4 cup + 1 tbsp. coconut flour
-2 tbsp. unsweetened coconut flakes
-1/4 tsp. baking powder
-1/8 tsp. (sea)salt
-2 tbsp. coconut oil (melted)
-2 tbsp. almond milk
-3 eggs
-3 tbsp. maple syrup (or honey)
-1 tbsp. + 2 tsp. lemon juice
-1/2 tsp. vanilla extract
-1 cup blue berries

Method:
-Preheat oven to 400.
-Mix all dry ingredients together and all the wet ingredients together in a separate bowl.
-Add the dry ingredients to the wet and mix until smooth.
-Fold in the blueberries.
-Grease muffin tins (with coconut oil) or use non-stick muffin cups (NOT paper, they will stick) and then pour in the batter, yields 6 muffins.
-Bake muffins for 25 mins.

Dirty Dozen vs. The Clean 15

I always encourage to eat a variety of at least 5 servings of fruits and vegetables daily, preferably organic, but don't snub them if organic is not an option.
However, pesticides are a factor to take into consideration. They have been linked to toxicity of the brain and nervous system, cancers, hormone disruption, and irritation of the skin, eyes, and lungs. Children and pregnant women are especially vulnerable to these health concerns. The toxic health affects are cumulative, so they will not be noticed after eating salad for a week, but more likely after several years.
Organic is not always available to everyone or in the budget. EWG created a clean 15 (least contaminated by pesticides) and a dirty dozen list (most contaminated produce) and they claim that by choosing (at least) 5 servings of fruits and veggies from the clean list rather than the dirty, you could be lowering your daily pesticide intake by 92%

 

Dirty Dozen:

-Apples

-Celery

-Cherries

-Tomatoes

-Cucumbers

-Grapes

-Hot Peppers

-Nectarines

-Peaches

-Potatoes

-Spinach

-Strawberries

-Sweet bell peppers

 

Clean 15:

-Asparagus

-Avocado

-Cabbage

-Cantaloupe

-Corn

-Eggplant

-Grapefruit

-Kiwi

-Mangos

-Mushrooms

-Onions

-Papaya

-Pineapples

-Sweet peas

-Sweet potato

 

Tips:

-Always wash non-organic produce with warm water and vinegar or a natural pesticide remover. This will not reduce the already absorbed pesticides, but will remove surface residues.

-Buy local. Many farmers don't have the official organic label because it is an expensive certification. You can speak with them about their farming practices and generally the produce is fresher and therefor tastier and higher in nutrients. Bonus points, you will be contributing to your local economy and reducing your carbon foot print!

 

 

Power antioxidant smoothie

Smoothies are my favorite breaky. The different flavors you can make are endless, it's easy to throw in all the nutrients your body loves, and they are great for on the go. I pour my smoothie in to a to go coffee cup and drink it on my way to work those mornings I'm rushed to get out the door. 

This smoothie is loaded with antioxidants. I've added a handful of blueberries, half of a banana, scoop of hemp protein, and a teaspoon of each acai berry power, beet root powder and goji berries, then topped up with unsweetened almond milk. Expect lots of more smoothie ideas in future posts :)

Hi, I'm Niki!

 

Hi, I'm Niki! I am a Certified Holistic Nutritionist and currently working towards my Nutritional Consultant designation.
I grew up on Vancouver Island and lived there until I moved to Edmonton just a couple years ago, which is where I now reside. My favorite place to be will always be by the ocean. Some of my interests include running, hiking, yoga, cooking, going to live concerts, wine, nature, and doing my part to make the world a better place. My favorite foods are salmon, watermelon, and coconut.. but not all at the same time!
I have always had an interest in healthy eating and healthy living which has led me a long way to truly understanding the importance of nutrition along with physical health and psychological balance. I decided last year that I wanted to make this passion of mine in to my career and am now in the works of becoming a Registered Nutritional Consultant Practitioner. I am here share with you healthy recipes and what I have learned to help inspire you to make healthy choices everyday that are both sustainable and enjoyable :)