fbpx

Recipes

  • heartburn

    Heartburn Relief and Recipes

    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 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.  We need the acid in our stomach…

  • What are healthy fats… Clear up the confusion.

    Healthy Fats and Dangerous Fats All fat is NOT created equal! Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting.  Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). So, this is why the information I’m sharing today is so important. As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right? So let me give you a definitive list of the fats to…

  • Does a detox really work?

    Detox Diets and Body Cleanses: Are They Even Safe? Detox diets…body cleanses…colon cleanses…bowel cleanses… You’ve probably heard all of these terms used in reference to “ridding your system of unhealthy toxins” -- but what do these terms actually mean?  Do you really need to be on a ‘detox diet’ or ‘cleansing’ your body?  Are programs and products marketed as detoxes and cleanses even safe to do? To start us off, all of these terms get a LOT of hype in the media, and people tend to use various terms interchangeably, which makes it especially confusing for consumers.  So what IS the difference between a Detox Diet and a Cleanse?  Generally,…

  • What to eat if you can’t go … you know!

    What to Eat if You Get Constipated Constipation is the opposite of diarrhea - it's when stool tends to stick around longer than necessary. Often it's drier, lumpier, and harder than normal, and may be difficult to pass. Constipation often comes along with abdominal pain and bloating. And can be common in people with certain gut issues, like irritable bowel syndrome (IBS). About 14-24% of adults experience constipation. Constipation becomes chronic when it happens at least three times per week for three months. Constipation can be caused by diet or stress, and even changes to our daily routine. Sometimes the culprit is a medical condition or medications. And sometimes there…

  • Feeding your brain by creating a healthy gut!

    The Gut-Brain Connection: How To Feed Your Brain  If there was ever a call for "digestive health," this is it! Yes, it's true. Your gut is considered your "second brain." There is no denying it anymore. And because of the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing influence your gut microbes can have, it's no wonder what you eat feeds not only your body but can directly affect your brain. I find it amazing (but not too surprising). What exactly is the "gut-brain connection." Well, it’s very complex, and to be honest, we’re still learning lots about it! There seem to be multiple…

  • How do I know if I have leaky gut?

    How Do I Know if I Have a Leaky Gut? "Leaky gut" is a popular topic in the health and wellness spheres these days. It's been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, even autoimmune diseases can all be linked back to leaky gut. But what exactly is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat for leaky gut? What is a leaky gut? Simply put, your “gut” (a.k.a. “intestinal tract”) is a tube that makes up part of your digestive system. It’s not as simple as a hose…

  • About 70% of our immune system lives in and around our gut.

    How to Improve Gut Health Hippocrates said, “All disease begins in the gut.” And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We're talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies. There are a lot of reasons for this. Our gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and…

  • Why Am I Always Hungry?

    Why Am I Always Hungry? If you often feel hungry, you are not alone! There are many reasons to feel hungry. Of course, the most obvious one is that you are actually physically hungry. Perhaps your stomach is empty, your blood sugar has dropped, and your hunger hormones are having a party. But other times, the hunger may not be physical hunger. It may be a craving or an emotional trigger. These are common reasons why some people eat too much. It could be brought on by a certain type of diet, stress, or other things going on in life.  It’s easy to mistake “psychological” hunger for “physical” hunger. I’m…

  • Saving your immune system by reducing processed foods.

    What Makes a Food Processed? The world of food can be so confusing at times. There was a time when it was clear what food was - it came directly from nature - whether foraging, hunting, or farming.  Now there are so many things we eat that don't resemble a natural food. Michael Pollan has a famous quote, he said: Eat Food - Not too much - Mostly Plants And in his famous book, In Defense of Food, he defines what food should be. He says, "Don't eat anything your great-great-grandmother wouldn't recognize as food." And, we can all agree that some things are obviously not recognizable by our great-great-grandmothers:…

  • No-bake Pre-Workout Snack Bars

    No-bake Pre-Workout Snack Bars Serves 8 Ingredients 3/4 cup of Medjool Dates 1 cup of nuts (any kind will do OR you can sub sunflower seeds or pumpkin seeds for a nut free version) 1 pinch of sea salt Optional: add some dried fruit such as cranberries or raisins to change up the flavour Preparation Combine all ingredients in the food processor until it forms a sticky dough. Line an 8 inch pan with plastic wrap.  Then pour the dough and press down firmly until it fills the pan.  Refrigerate for at least 1 hour before cutting into squares. Serve and enjoy!

  • Phytic Acid, The Mineral Reducer?

    Do you soak or sprout your nuts, seeds, grains and legumes? Is it to help improve their digestibility? To help increase their nutrition? Perhaps, it’s to reduce phytic acid? Phytic acid is naturally present in most nuts, seeds, grains and legumes; it is the plant's storage form of the mineral phosphorus and is used as energy when the plant starts to grow. The highest levels of phytic acid are found in rice bran, wheat bran, wheat germ, almonds, and walnuts. Phytic acid and minerals Have you heard of phytic acid being referred to as an “anti-nutrient?” Phytic acid binds to the minerals iron, zinc, and calcium preventing them from being…

  • Magnesium 101: What You Really Need to Know

    Magnesium is one of those nutrients we don’t hear about too much, despite the fact that it’s one of the most abundant minerals in our bodies. Moreover, it’s the fourth most abundant mineral that we have! So what role does magnesium play? Do we really need to be consuming magnesium or taking supplements? Let’s find out… Magnesium helps lower our stress levels. In fact, magnesium is often referred to as the “relaxation mineral.” Serotonin, which is a natural mood stabilizer found mostly in our digestive system, requires magnesium for its production. Therefore, it is recommended that we take magnesium to help manage our stress, anxiety, and mood disorders. In turn,…

  • Omega-3 Fats

    There’s a lot of talk about healthy fats these days. People are including more fat in their diets and forgetting about the fat-free diet crazes of the past. You’ve probably heard about omega fats in the mix, but what exactly are they? What are Omega Fats? Do they all perform the same function in our bodies? Omegas are a group of fatty acids known as Omega-3, Omega-6, and Omega-9. They’re numerically named based on their chemical composition. Omega-3 and Omega-6 fatty acids are essential fatty acids (EFA’s). The body is capable of producing some fatty acids on its own, like Omega-9 - meaning you don’t need to get them from…

  • Apple Cider Vinegar

    Apple Cider Vinegar – Healthy or Hyped?

    Apple cider vinegar (ACV for short) is basically made from apples, sugar & yeast and is put through a double fermentation process, and it has also become very popular among natural health enthusiasts. I would recommend you use a brand like Braggs that has the residue floating in it. They call it "With The Mother." I have been taking some GOLI ACV gummies lately and I like them. They seem to help with digestion etc... if you are curious about them you can check them out here. Many supporters claim that consuming just a small amount of ACV can result in all sorts of health-optimizing wonders: Reducing the appearance of…

  • Meal Prep

    Meal Prep: The Shortcuts You Need to Know

    Meal Prep: The Shortcuts You Need to Know A big part of feeling successful in your healthy eating regime is planning and preparing your meals ahead of time -- so you’re not tempted to just stop at the fast food drive-thru on your way home from work! So, why not bring back the tradition of good ‘ol home cookin’ and start eating healthier, more nutrient-dense meals… at home? Well, first off, you may be thinking that it’s way too time-consuming to cook all of your meals from scratch. However, if you plan in advance AND do at least some of the meal prep ahead of time, healthier home-cooking habits can…