Tag: eat well

Eating… Mediterranean Style

I absolutely adore the Mediterranean diet! So naturally I’m thrilled that it seems that study after study shows that it’s great for health on so many different levels.

 

And it is!

 

But what exactly does it mean? Is adding a glass of red wine to dinner enough? Does it require a cucumber salad every day? Do I have to give up my favourite foods?

 

In this post, I give you a simple list of Mediterranean diet foods to eat, and foods to ditch. And a couple of important lifestyle factors to consider too.

 

And I have a non-salad one-dish dinner recipe for you to try!

 

Mediterranean Diet 101

 

The Mediterranean diet is one of the most studied diets out there.

 

It’s based on the traditional foods that people who lived around the Mediterranean Sea ate about 50 years ago. Back then, in the mid 20th century, researchers noted that people in Spain, Greece, and Italy lived longer and healthier than Americans. And they had lower levels of heart disease, the #1 killer.

 

So, they set out to find what was so healthy in this part of the world. And the research keeps coming in. And it’s pretty impressive.

 

Eating a Mediterranean diet is linked with

  • Less overweight and obesity (it’s better than low-fat diets)
  • Better blood sugar control (for diabetes and metabolic syndrome)
  • Lower risk of heart disease and stroke (and blood markers like cholesterol and triglycerides)
  • Reduced risk of Parkinson’s and Alzheimer’s diseases
  • Fewer cancers (breast & colorectal)
  • Less premature death

 

Overall, it’s simply really good for you.

 

PRO TIP: Recent research even links the Mediterranean diet to better gut microbes! This makes sense when you feed your friendly gut microbes their favourite foods including fibre, fruit, and vegetables.

 

Here’s another bonus: Many people who start eating a Mediterranean diet can stick with it long-term.

 

How’s that for a healthy whole-foods health-promoting not-so-restrictive diet?

 

What to eat and drink on a Mediterranean diet

 

The Mediterranean diet is chock full of healthy whole foods.

 

Foods like:

  • Fruits and vegetables
  • Nuts and seeds
  • Legumes
  • Whole grains
  • Fish and seafood
  • Extra virgin olive oil
  • Herbs and spices

 

These foods are full of vitamins, minerals, antioxidants, healthy fats, and fibre. And they’re often eaten in social settings where the food (and the company) is enjoyed.

 

The go-to beverage for the Mediterranean diet is water. Coffee and tea are also regularly consumed (without the addition of lots of cream and/or sugar). And yes, red wine (about 1 glass per day) is very commonly enjoyed.

 

Some foods and drinks that are eaten in moderation include:

  • Poultry
  • Eggs
  • Cheese and yogurt

Red meat, unfermented dairy (e.g., milk), butter, and salt are rarely consumed, if at all.

 

What to ditch on a Mediterranean diet

 

There are many foods and drinks that are not part of the Mediterranean diet. Not surprisingly, this includes many highly processed and unhealthy foods like:

  • Desserts
  • Processed meats
  • Sauces and gravies
  • Sugar-sweetened beverages or fruit juices
  • Refined grains and oils (including hydrogenated oils)
  • Too much salt
  • Added sugars

 

And if alcohol is a problem, you can also ditch the wine.

 

The Mediterranean diet also incorporates a different lifestyle. Some things to ditch are being too sedentary, eating alone, and being overly stressed.

 

Conclusion

 

The Mediterranean diet is a very healthy way of eating. It is a whole-foods diet based mainly focussed on plant foods (fruits, vegetables, nuts, seeds, legumes, and whole grains). It also contains fish, olive oil, and herbs and spices.  The Mediterranean diet is high in vitamins, minerals, antioxidants, healthy fats, and fibre; all of which are health-boosting from your head to your heart… and the rest of your body.

 

Don’t forget that health involves more than just food. The Mediterranean lifestyle also incorporates regular exercise, eating with people whom you care about, and overall enjoyment of life.

 

Do you think you could add or ditch certain foods to get closer to the Mediterranean diet? Do you have a favourite recipe that embodies this way of eating? I’d love to know! Add it to the comments below.

 

Recipe (Mediterranean): One Pan Roasted Dinner

Serves 4

 

4 cod fillets
2 handfuls asparagus, ends removed
1 cup black kalamata olives, drained
3 cloves garlic, thinly sliced lengthwise
4 handfuls cherry tomatoes, halved

3 tbsp olive oil, extra virgin2 tsp dried dill2 dashes freshly ground black pepper1 lemon, sliced

 

Instructions

Preheat oven to 450ºF and cover a baking sheet with parchment paper.Place the fillets in the middle of the pan. Add the asparagus, olives, garlic, and tomatoes around the fish.

Brush with olive oil and sprinkle with dill and pepper. Slice lemon and place one onto each fillet. Squeeze juice from the rest of the lemon onto the vegetables.Roast in the oven for 10-12 minutes. Check if fillets are opaque all the way through and flake easily with a fork. If not, then cook for another few minutes.

Serve & enjoy!

 

Tip: You can substitute another fish for the cod (e.g., salmon).

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References:

 

https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

 

https://medlineplus.gov/ency/patientinstructions/000110.htm

 

http://www.healthline.com/nutrition/mediterranean-diet-meal-plan

 

https://www.healthline.com/nutrition/5-studies-on-the-mediterranean-diet#section3

 

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801v

 

http://www.medscape.com/viewarticle/866254

 

http://www.medscape.com/viewarticle/870593

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It’s Cold Season! Arrrgh! What Can You Do?

Oh, the dreaded common cold. There are lots of natural ways to keep your body and immune system strong throughout the year. Things like nutrition/foods, lifestyle, and habits.

 

But, getting sick is still a possibility.  I’m living this RIGHT NOW! Everyone around me was sick in December and I did fantastic at following tips 1-5 below to help keep my immune system strong and then… I had 3 consecutive terrible sleeps where I was woken up multiple times (for multiple reasons) and that is likely what did me in.  Something my clients know about me is that I know how much proper sleep affects all aspects of our wellbeing and keeping the common cold at bay is definitely one of them. I’ve been following tips 6 & 7 for the past week and this cold is definitely on its way out!  WooHoo!

 

I wanted to share with you my best tips to help you prevent getting sick, and how to recover quickly… naturally.

 

Plus, I have a recipe for a natural cough remedy, free of drug store medications.

 

I’m Sick.  What Can I Do (Naturally)?

 

Getting a common cold doesn’t have to be so… common. There are things you can do naturally to make getting sick less likely.

 

But, if you do happen to get sick, there are things you can also do to help support your body to fight it off.

 

Good hand hygiene and overall healthy habits can reduce your risk of getting sick in the first place. And good nutrition can help your immune system fight off a cold quicker. Imagine your germ-fighting immune cells all hungry and tired, versus them being nourished and full of energy.

 

And that’s what this post is all about.

 

First I’ll give you some tips to reduce your risk of getting sick in the first place. Then, I’ll let you in on some of my strategies to recover from that cold you may still get from time to time.

 

Natural tips to reduce your risk of sickness

 

Here are some great ideas to incorporate into your daily life to reduce your risk of getting sick.

1 – Wash your hands. A lot. Your hands can trap and transport all kinds of microbes that cause sickness. And I’m not just talking about colds here, but lots of different germs.

 

NOTE: Antibacterial soap is not recommended! Not only is it no more effective than regular soap and water, but it can contribute to antibiotic resistance.

 

2 – Get enough nutrients. I know this is way oversimplified, but I would be remiss to exclude it. Every cell in your body, including your immune cells, need enough of all the essential nutrients. The more nutrition you have, the better and stronger you will be, especially with vitamins A, C, and E. Vitamin A-rich foods include carrots, sweet potato, and organ meats. Vitamin C-rich foods include bell peppers and citrus. Vitamin E-rich foods include nuts, seeds, and leafy greens.

 

3 – Probiotic foods. Helping our health-promoting gut microbes with more of their probiotic friends is in order here to help keep the immune system strong. Try 1-2 servings/day of fermented foods and drinks like sauerkraut, kimchi, miso, kefir, and kombucha.

 

4 – Prebiotic foods. Feeding those friendly gut microbes their favourite foods can help them to grow and flourish. They love fibrous foods like onions, asparagus, berries, bananas, sweet potatoes, whole grains, and seeds. Aim for 2-3 servings/day.

 

5 – Get enough sleep. Did you know that our immune system cycles with our circadian system? When we sleep our immune cells produce antibodies to fight infections. Try to get at least 7 hours every single night, even when you’re feeling great.

 

 

Natural tips to recover from that sickness

 

When you do get an infection, not only do you need more nutrients to fight it off, but your body also has a harder time absorbing and using the nutrients you take in. Sometimes this is because of reduced hunger, sometimes due to gastrointestinal reasons. Either way, nourishing your body is even more important. When you do get sick, make sure you are implementing tips 1-5 plus the tips below that are crucial for getting over a common cold.

 

6 – Drink lots of fluids. Being sick can be dehydrating. Fluids like water, chicken soup, and green tea are warm, hydrating comfort drinks. Chicken soup is a source of electrolytes, especially if homemade from a real chicken with lots of vegetables. Green tea has been shown to boost some of our immune cells, and this can help to better fight off the invading germ.

 

7 – Rest and recover. When your body is fighting an infection, it’s busy working hard for your health. Give it a break and relax while you’re feeling under the weather.

 

Conclusion

 

There are lots of things we can do to stay healthy and reduce infections naturally. Washing your hands is a proven way to reduce your risk. And staying healthy in all other ways helps a lot. Getting enough nutrition, eating probiotic and prebiotic foods, and getting enough sleep are key year round.

 

If you do get sick, keep up all of your good habits above, and make sure to add some warm, healthy fluids, and extra rest.

 

What do you do when you get sick? Let me know in the comments below.

 

Recipe (Throat soothing): Honey Lemon Ginger Cough Drops

½ cup honey
2 tbsp lemon juice
1 tsp freshly grated ginger root

Instructions

Put ingredients into a small saucepan.

 

Stir frequently until it becomes foamy. Be careful because the honey can burn easily.

 

Remove from heat and continue to stir until the foam reduces.

 

Put the saucepan back on the heat.

 

Repeat this until a candy thermometer reads 300F.

 

Drop a bit into a glass of ice water. If the mixture forms a hard, crunchy ball, it’s ready! If not, keep stirring and heating for another minute or two and try with the ice water again.

 

Once a hard ball forms from a drop into the ice water, let the saucepan cool until the foam has reduced.

 

Drizzle the candy into a candy mold or onto oiled parchment paper.

 

Let cool at room temperature until the cough drops are hard.

 

Pop out of the mold or break into pieces, and store in an airtight container.

Tip: You can sprinkle them with vitamin C powder to keep them from sticking together.

 

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References:

https://www.precisionnutrition.com/what-to-eat-when-sick

 

https://www.thepaleomom.com/natural-approaches-to-cold-flu-season/

 

http://nutritionfacts.org/video/preventing-the-common-cold-with-probiotics/

 

https://www.youtube.com/watch?v=9dExiRwh-DQ

 

http://www.who.int/gpsc/clean_hands_protection/en/

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Eating Away at Inflammation

Inflammation. It’s not just for health headlines.

 

It’s a fact.

 

Scientists are measuring levels of inflammation in our bodies and finding that it can be pretty bad 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, and diabetes, just to name a few.

 

But, instead of writing all about what it is, how it’s measured, and where it comes from; 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), this is why 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. WooHoo!!!

 

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’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 “candy bars.” You already know those aren’t going to be anti-inflammatory!  I love my chocolate treats super dark, slightly bitter & barely sweet!

 

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 oil1 medium onion, diced1 bell pepper, chopped1 dash salt½ tbsp turmeric1 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://authoritynutrition.com/13-anti-inflammatory-foods/

 

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

 

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/

 

https://authoritynutrition.com/matcha-green-tea/

 

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

 

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

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Finding Stability… with my blood sugar!

How Do I Keep My Blood Sugar Stable?

 

Oh, the words “blood sugar.”

 

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections?

 

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.

 

The thing is, it can fluctuate. A lot.

 

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches (“carbs”), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues for energy Continue reading “Finding Stability… with my blood sugar!” →

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