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.