Category: Recipes

Mindfulness and Meditation…Can They Really Improve Your Health?

The short answer is yes, mindfulness and meditation can improve your health. Science shows definite health benefits for people who use mindfulness and meditation.

Before we dive in, let’s just make sure we’re on the same page with the terms “mindfulness” and “meditation.”

Meditation is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress, and relax the body.

Practicing mindfulness is one of the most popular ways to meditate. It’s defined as “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.”

Mindfulness meditation is well studied in terms of its health benefits. Below I talk about a few of these health benefits and will refer to the practice as “mindfulness” for the rest of the post.

The link between mindfulness and health = stress reduction

Have you heard the staggering statistics on how many doctors’ visits are due to stress? Seventy-five to ninety percent!

So, if you ask me, it makes a ton of sense that anything that can reduce stress can reduce health issues (and symptoms) too.

Mindfulness reduces inflammation, reduces levels of the stress hormone cortisol, and improves sleep. All of which can have massive effects on your physical and mental health.

I’ll briefly go over the research in three main areas: mood, weight, and gut health. But know that the research on the health benefits of mindfulness is branching into many other exciting new areas too.

Mindfulness for Mood

The most immediate health benefit of mindfulness is improved mood.

In one study, people who took an 8-week mindfulness program had greater improvement in symptoms according to the “Hamilton Anxiety Scale.” They were compared with people who took a stress management program that did not include mindfulness. It seems that the mindfulness training was key to lowering symptoms.

Other studies show that mindfulness has similar effects as antidepressant medications for some people with mild to moderate symptoms of depression.

While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods.

Mindfulness for Weight Management

Studies show that people who use mind-body practices, including mindfulness, have lower BMIs (Body Mass Indices).

How can this be?

One way mindfulness is linked with lower weight is due to stress-reduction. Mindfulness can reduce stress-related and emotional overeating. It can also help reduce cravings and binge eating.

Another way it can work for weight is due to “mindful eating.” Mindful eating is defined as a “non-judgmental awareness of physical and emotional sensations associated with eating.”

It’s the practice of being more aware of food and the eating process. It requires you to connect with your body and listen more deeply to how hungry/ full you really are. It also meals not distracting yourself with other things while you’re eating (that means TV off, smartphone away).

People with higher mindfulness scores also reported smaller serving sizes of energy-dense foods (you know, the ones that feel good in your body while, and after you eat them). So, it seems that more mindful eating = less junk.

Mindfulness about food and eating can have some great benefits for your weight.

Mindfulness for Gut Health

Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion). In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut’s microbes.

Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received standard medical care.

The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help.

Conclusion

Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. For moods, weight, gut health, and more.

Do you regularly include it in your life? If so, have you seen benefits? If not, would you consider trying it?

Let me know in the comments below.

Recipe (Relaxing Teas): Relaxing Herbal Teas

There are many relaxing herbal teas that would be great after meditation.

Try any of these by steeping in boiling water:

  • Green tea (has a bit of caffeine, or you can choose decaffeinated green tea)
  • White tea (also has a bit of caffeine, or you can choose decaffeinated white tea)
  • Rooibos tea
  • Peppermint tea (or steep fresh peppermint leaves)
  • Ginger tea (or steep slices of real ginger)

Serve & enjoy!

Tip: You can add a touch of honey for sweetness, if desired.

BONUS Guided Meditation Tools (videos, apps & podcasts)

How to Meditate video

How to Meditate in One Minute or Less Every Day video

Calm App

Headspace App (free 10-day trial)

Daily Meditation Podcast

Hay House Meditations Podcast

References:

https://en.wikipedia.org/wiki/Meditation

https://www.dietvsdisease.org/benefits-mindfulness-meditation/

https://nccih.nih.gov/health/meditation/overview.htm

https://authoritynutrition.com/mindful-eating-guide/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454654/

https://www.ncbi.nlm.nih.gov/pubmed/26186434

Heartburn – Can I Help it with Foods and Lifestyle?

The odds are that you or someone you know experiences heartburn. Around half of North American adults experience it at least once per month. Somewhere between 10-20% have it at least once per week! Heartburn, also known as acid reflux, occurs when the strong acid in your stomach creeps up into your esophagus.

It can feel like a burning sensation; hence the name “heartburn.” Other common symptoms include bloating, burping, difficulty swallowing, or a sore throat. Often there is a bitter or sour taste as well. Don’t get me wrong, stomach acid is good! Stomach acid is essential for good health and optimal digestion…but when it’s repeating on you, it can feel like a bad thing.

We need the acid in our stomach to protect us against harmful microbes (i.e. bacteria) that lurk in our food and drinks. Stomach acid also helps us break down our food, and digest nutrients. But we need that acid to stay in the stomach, and not get up to our esophagus!

Stomach acid doesn’t usually burn the stomach itself; this is because the stomach is shielded by a layer of protective mucus.

Your esophagus, however, doesn’t have that same protection. It has a valve that is supposed to prevent things from going the wrong way (i.e. keep food, drink, and acid down; not allow it back up). And when your esophagus is exposed to stomach acid too often, it can cause the infamous burning, inflammation, and other potential issues.

I’m going to share some tips that may help you overcome your heartburn symptoms naturally. Of course, if symptoms last for a long time, or get worse, it’s probably a good idea to see your doctor because there may be something else going on.

Tip #1 – Foods to eat (and avoid)

You may notice that when you eat or drink certain things, you get heartburn soon afterward. These triggers may be different for everyone; but often include onions, garlic, chocolate, citrus, tomato, mint, spicy foods, greasy foods, coffee, carbonated drinks, or alcohol. If any of these affect you, reduce them or even try cutting them out to see if it makes a difference.

Heartburn might also result from a sneaky food intolerance. Try eliminating grains, dairy, and processed foods for a few weeks and see if that helps. Adding them back in one by one can help you identify the culprit.

Now, you may be wondering: “If I eliminate these foods/drinks, what can I put in their place?”

Try increasing fiber intake. Yes, this means more whole, unprocessed foods, especially veggies! In fact, potatoes may be a great addition to meals if you suffer from heartburn. Try getting at least five servings of veggies every day.

Tip #2 – How and when to eat

Eat slowly. Use meal times to release stress. Start by taking a few deep breaths and centering yourself when you sit down to a meal. Chew your food very well.

Portion size is also important. If you eat until your completely full, your stomach won’t have room to churn for proper digestion. It makes sense then that you might get some back up. However, if you eat until you’re 80% full (this takes mindfulness, attention, and putting down your fork between bites) you’ll increase your chances of successful digestion.

And don’t eat too close to bedtime. You want to avoid lying down with a full stomach. Ideally, have your last meal 2-3 hours before lying down, so schedule your dinner or snack with this in mind.

Tip #3 – Lifestyle techniques

Sometimes strenuous exercise can make heartburn symptoms worse. If this happens to you, then focus on low-intensity exercises like walking, mindful resistance training, and cycling.

If symptoms come on as you’re lying down to sleep, try adding a pillow or two so your head is a bit higher than your stomach.

Another interesting tip is to sleep laying on your left side. Lying on your left side decreases reflux because the shape of your stomach prevents the acid from “leaking” into your esophagus. When you’re lying on your left, the acid is away from the valve that connects to your throat.

Conclusion

Heartburn is a very common condition where stomach acid creeps up into the esophagus (where it’s not supposed to be).

If you suffer from symptoms of heartburn, there are many things you can do. There are foods and drinks to avoid and veggies to increase. You can eat slower, chew more thoroughly, and don’t lie down within 2-3 hours of eating. Also, try low-intensity exercise and sleeping on your left side.

Try these simple, natural strategies. They can help prevent or relieve heartburn symptoms for you.

Note: If you try these recommendations and you’re still having heartburn, it’s wise to look into the root cause. Heartburn is a sign that something is off – it’s wise to find out what that is.

Recipe (Not Too Greasy or Spicy): Baked Potatoes

Serves 4

1 small bag of mini potatoes

3 Tbsp. Butter (or ghee) (melted)
1 tsp salt
1 tsp black pepper

Instructions

Scrub potatoes and boil them until they’re soft. How long will depend on their size, so check them by feeling how easily they’re penetrated with a fork or knife.

Drain the water and toss the potatoes with butter or ghee. Sprinkle with salt & pepper.

Place in a roasting dish at 425F for about 15 minutes.

Serve & enjoy!

Don’t have mini potatoes? Use large potatoes or sweet potatoes and chop them to the size of mini potatoes.

References:

https://www.dietvsdisease.org/get-rid-acid-reflux/

http://www.precisionnutrition.com/heartburn-reflux-gerd

https://authoritynutrition.com/heartburn-acid-reflux-remedies/

Make Cooking More Fun

If you don’t love cooking, maybe I can help to make it more fun.

I know that sometimes I don’t find cooking to be all that fun… Particularly when I’m hungry and cooking out of necessity, rather than because I’m inspired to be creative. I can get into a rut just like everyone else.

That’s why I’ve created a list of my best “fun” cooking tips for you.

Fun Cooking Tip #1

Check out new recipes.

Sometimes just seeing the beautiful food photos and reading the recipe can spark some inspiration and fun in your kitchen.

You can look up your favourite nutritionists, chefs, bakers, and other online foodies. Maybe do a quick search on Google or Pinterest to see thousands of new ideas.

Of course, my cookbook Everyday Eats: Uncomplicated Recipes for Time-Starved Healthy Eaters could be a good place to start. The recipes are simple and healthy, and they take no more than 30 minutes each.

Perhaps you have some ingredients in your fridge that are just waiting to be eaten.

Pro Tip: Searching through recipes can be so fun and inspiring, and can also end up taking waaaay longer than planned. So, consider setting your timer when you start browsing. The last thing you want is to take too much time looking, that you don’t leave enough time for cooking.

Fun Cooking Tip #2

Make grocery shopping fun and inspiring.

When you’re at the grocery store, try something that you haven’t had in a while. Is there a seasonal fruit or vegetable you haven’t had for months? What about a childhood favourite? Did you come across something totally delicious at a restaurant or get-together lately?

Or, browse around the store looking for something you haven’t had before; something that is completely new to you. Be adventurous and fun. Then you can go to tip #1 to find new and inspiring recipes when you get home.

Fun Cooking Tip #3

Keep it simple!

Sometimes when I see a great food picture, I immediately get inspired to make it. But if I look at the ingredients or instructions and they’re too long, I stop. While there are times when I’m inspired and dive into a new great recipe; when I’m not all that inspired, I need to keep things simple.

A few ways to keep things simple are to:

  • Search for recipes with 10 or fewer ingredients, and five or fewer instructions;
  • Search for recipes that can be made in one pot or pan;
  • Buy ingredients that are ready to cook with (pre-washed salad greens, diced squash, frozen vegetables, etc.)

Fun Cooking Tip #4

Put on some music and invite someone to join you.

Do you have kids that need to learn the critical life skill of cooking? Perhaps your partner would love to join you? What about having a “cooking party” where everyone brings something and pitches in on the process?

I often host cooking parties with clients, and they’re so much fun! Get your friends together and I’ll come over and teach you how to cook new foods in fun and simple ways. Click here to request details.

Fun Cooking Tip #5

If none of the other tips work for you, invest in some kitchen swag!

Having proper kitchen tools makes cooking so much easier and faster. When’s the last time you sharpened your (our bought yourself a new) knife? Could dicing carrots with a dull knife be draining the fun from cooking? Or is blending a smoothie with a crummy blender, leaving it too chunky to enjoy, making you feel less excited to try new smoothie recipes? I know it does for me.

Conclusion

You know that cooking is key to healthy eating. And, yes, it does get boring from time to time.

Try one (or all) of my fun cooking tips to inspire you to get over to your kitchen and cook yourself some great dishes.

You already know your health will thank you.

Recipe (simple and fun): One Skillet Frittata

Serves 4

8 eggs
¼ cup almond milk, unsweetened
1 tsp olive oil, extra virgin
1 clove of garlic, minced
1 handful baby spinach
1 small zucchini, sliced into thin coins
1 clove of garlic, minced
1 handful cherry tomatoes, halved
1 dash herbs and spice to taste (parsley, sage, paprika, turmeric, etc.)
1 dash salt and pepper

Instructions

  1. Preheat oven to 375F.
  2. Whisk together eggs and almond milk.
  3. Heat an ovenproof skillet (e.g. cast iron) on the stove with the olive oil.
  4. To the hot skillet add garlic, spinach, and zucchini. Cook for 1-2 minutes until the spinach wilts and the zucchini starts to soften.
  5. Add the tomatoes, herbs, spices, salt, and pepper.
  6. Pour in the eggs.
  7. Place the skillet into the oven and bake for 20-30 minutes, until eggs are set.

Serve & enjoy!

Tip: Feel free to substitute your veggies and use what you have on-hand. Try diced pepper instead of tomatoes, or chopped kale instead of spinach. Have fun with this!

The Real Deal About Artificial Flavours

Let me ask you something… Have you looked at the ingredients on a food label lately? How about a “processed” food label; like famous brands of cookies, cereals, or snack foods?

Think about the ingredients you see on the label. Do you have those ingredients in your house? Do you even know what all of those ingredients are?

There are a ton of artificial, chemical, “junky” ingredients in foods these days. For example, when you see an ingredient listed as “artificial flavour,” what exactly is it?

For the most part, it’s a secret! Seriously. Big food companies don’t want their proprietary flavours to be known, so they’re allowed to say “artificial flavour” and leave the details out.

That’s a frustrating fact about our food industry. Especially for those of us with food allergies and sensitivities…we never know what could be lurking inside “artificial flavour” or “seasoning.”

But what makes me more upset is what artificial flavours represent when they’re in your food.

I’m going to give you the real deal below.

Why use “artificial flavours” in a product?

When you make an apple muffin at home, what gives it the apple flavour?

Apples of course! Like real, whole, chopped or shredded apples or applesauce.

But, let’s say you’re a big food company and you’re making thousands of apple muffins every day. In a factory. On an assembly line.

How would you process the huge amount of apples that are to be chopped, grated or made into applesauce? Would you have a separate “Apple Room” where all the apple processing happens? What if one batch is slightly riper, or tastes slightly different from the rest? Will your customers notice a different taste?

Apples are perishable – they go bad.  So how would you guarantee the apples won’t go bad? (Remember the saying “it only takes one bad apple to ruin the whole bunch?”).

And what if you can have an “apple flavour” that tastes better than using real apples? Something that makes people want to keep buying them every week.  It’s true – some of the artificial flavours are engineered to give an even better taste than the real food.

Companies will often opt for the easier and more profitable option like artificial flavours.

Artificial flavours last longer and will be virtually identical batch after batch.  In our apple muffin example, artificial flavours used to make an apple muffin are ready to go, so you don’t need to peel, cut, or worry about apples going brown, or that they’re not tasting “appley” enough.

Oh, and its way cheaper than using real, whole apples.

Pro Tip: If the package says “flavoured” in the description, then the flavour is artificial. For example, “apple muffin” contains at least some apple. But, “apple flavoured muffin” contains artificial flavour and no apple.

Safety of artificial flavours

While there are some flavours banned for use in many countries, other countries allow them.

There is an approved list of flavours that are accepted to be safe, and are used by the food industry. They are considered GRAS, or “generally recognized as safe.”

Even if they are 100% safe to ingest, the mere fact that an artificial flavour is in food makes it an artificial food. It’s not a real, whole food. Having an artificial flavour as an ingredient almost defines that food to be a processed, “food-like product.” Also, affectionately referred to as “junk.”

Artificial flavours in food indicate that the food, regardless of the marketing, or health claims, is not a healthy choice.

Conclusion

Big food companies use artificial flavours to reduce costs, make the manufacturing process simpler, reduce waste and even enhance flavour way beyond what the natural ingredient would taste like.

They are not added to improve the “healthfulness” or nutrition of the food.

Artificial flavours in the ingredient list indicate that the food is not going to optimize your health. These processed foods are most certainly “junk.”

Don’t buy them. Make this recipe instead.

Recipe (All-natural): Apple Muffins

Serves 12

1 cup quick oats, uncooked
1 tsp cinnamon
1 cup cooked quinoa
3 Tbsp. maple syrup
1 cup chopped apples
2 eggs, lightly beaten

  1. Preheat oven to 350F.
  2. In a large bowl, mix the quick oats and cinnamon. Add the quinoa and mix again. Now add maple syrup, apples and eggs, and mix until just combined.
  3. Place 12 muffin liners into a muffin pan. Fill each muffin cup about ⅔ way.
  4. Place in oven and bake for about 25-30 minutes. Serve & enjoy!

Tip: Before baking, sprinkle each muffin with a touch of cinnamon for extra (real) flavour.

References:

https://authoritynutrition.com/9-ways-that-processed-foods-are-killing-people/

https://authoritynutrition.com/junk-foods-chemical-engineers/

http://www.inspection.gc.ca/food/labelling/food-labelling-for-industry/common-name/snack-foods/eng/1348251469504/1394902794643

https://ehp.niehs.nih.gov/121-a126/

Reduce Inflammation With These Key Foods

Inflammation. It’s not just for health headlines.

It’s real.

Scientists are measuring levels of inflammation in our bodies and finding that it can have negative consequences for our health. This is especially true when it’s chronic (i.e. lasts a long time).

Inflammation has been linked to obesity, heart disease, Alzheimer’s, chronic pain, chronic fatigue and diabetes, just to name a few. It can also lead to pesky symptoms like back pain, joint pain, or headaches.

But, instead of writing all about what it is, how it’s measured, and where it comes from (because that’s already all over the Internet); why don’t I focus on some foods packed with anti-inflammatory antioxidants that are proven to help reduce it?

Here are my top anti-inflammatory food recommendations:

Anti-inflammatory Food #1: Berries, Grapes, and Cherries

Why save the best for last? Perhaps the most amazingly delicious anti-inflammatory foods are a sweet favourite of yours.

Berries, grapes, and cherries are packed with fiber, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese).

Oh, and did I forget to mention their phytochemicals (phyto=plant)? Yes, many antioxidants such as anthocyanins and resveratrol are found in these small and delicious fruits.

In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.

Anti-inflammatory Food #2: Broccoli and Peppers

Broccoli is a cruciferous vegetable that contains the antioxidant sulforaphane. This anti-inflammatory compound is associated with reduced risk of heart disease and cancer.

Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin.

Just make sure to choose red peppers over the other colours.  Peppers that are any other colour are not fully ripe and won’t have the same anti-inflammatory effect.

I pack these two super-healthy vegetables together in this week’s recipe (see below).

Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish)

Fat can be terribly inflammatory (hello: “trans” fats), neutral (hello: saturated fats), or anti-inflammatory (hello: “omega-3s), therefore choosing the right fats is so important for your health.

The best anti-inflammatory fats are the unsaturated ones, including omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers.

Opt for fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Oh and don’t forget the omega-3 seeds like chia, hemp, and flax.

Anti-inflammatory Food #4: Green Tea

Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG.

EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer’s.

Drinking steeped green tea is great, but have you tried matcha green tea? It’s thought to contain even higher levels of antioxidants than regular green tea.

Anti-inflammatory Food #5 – Turmeric

Would a list of anti-inflammatory foods be complete without the amazing spice turmeric?

Turmeric contains the antioxidant curcumin.

This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties. I add it to my meals almost every time I cook. It’s a good idea to add it to recipes or meals that contain some healthy fats (like cooking with coconut oil) because fats help curcumin’s absorption.

I’ve added it to the broccoli and pepper recipe below for a 1-2-3 punch, to kick that inflammation.

Anti-inflammatory Food #6: Dark Chocolate

Ok, ok. This *may* be slightly more decadent than my #1 pick of berries, grapes, and cherries.

Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely flavonols). These reduce the risk of heart disease by keeping your arteries healthy. They’ve even been shown to prevent neuro-inflammation (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke.

Make sure you avoid the sugary milk chocolate bars…those can actually cause inflammation.

Conclusion

There are just so many amazingly delicious and nutritious anti-inflammatory foods you can choose. They range from colourful berries, vegetables, and spices, to healthy fats, and even cocoa.

You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of “anti-inflammation.”

Recipe (Broccoli, Pepper, Turmeric): Anti-inflammatory Quinoa

Serves 2

¾ cup dry quinoa (pre-rinsed)
2 Tbsp. coconut oil
1 medium onion, diced
1 bell pepper, chopped
1 dash salt
½ Tbsp. turmeric
1 dash black pepper
2 cups broccoli, chopped

In a saucepan place 2 cups of water and bring to a boil. Reduce heat and add the quinoa and simmer until the water is absorbed (about 10-15 minutes).

Melt coconut oil in a skillet. Add diced onions, turmeric, pepper and salt, and lightly sauté for a few minutes.

Add broccoli and lightly sauté for 5-6 minutes, until it becomes softened.

Add the cooked quinoa and stir everything together.

Serve & enjoy!

Tip: Add some cayenne pepper or curry spice for an extra spicy kick.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/

http://neurotrition.ca/blog/brain-food-essentials-cacao

http://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/