tag:blogger.com,1999:blog-66088832685224346392024-03-14T03:40:03.863-04:00Healthy HottiesYour One-Stop Shop to Nutrition, Balance & Beauty.Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.comBlogger57125tag:blogger.com,1999:blog-6608883268522434639.post-51140811898893257652011-11-17T11:19:00.000-05:002011-11-17T11:19:26.764-05:00Cookin’ Greens “Athlete’s Mix”<!--[if gte mso 9]><xml>
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<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">by Ilona Napravnik, CNP</span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Further to my last blog entry on this product line, I have tried one
more combo package and would like to share my enthusiasm.<span> </span>The Athlete’s Mix came out in September and
is another stellar combination from the company.<span> </span><span> </span>It is
a combination of collards, spinach, kale, sweet red peppers and white
beans.<span> </span></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">For those who love greens but are not inclined to eat them in isolation,
this is a great alternative.<span> </span>When I made
it, I spiced it up with some onions, garlic, balsamic vinegar and olive
oil.<span> </span>It makes a delicious side dish or
stir-fry.<span> </span></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">The nutritionist in me appreciates all the nutrient goodness and the
food lover in me appreciates the yum factor.<span>
</span></span></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-60917998611932785672011-09-15T20:43:00.000-04:002011-09-15T20:43:38.548-04:00Cooking Greens<!--[if gte mso 9]><xml>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">By Ilona Napravnik</span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Recently, I hit upon a new and super convenient health food.<span> </span>And as everyone on this blog is interested in
all things nutritious I thought I’d let all the Hotties know.</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">The company make is Cooking Greens and is found in the frozen section of
the grocery or health food store.<span> </span>I bought
it at Metro but it’s available in many stores, the <a href="http://cookinggreens.com/">website</a> provides specific locations. </span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">I tried the Spinach, Kale and Designer’s Mix (spinach, collard, rapini,
yellow beans and onion).<span> </span>The vegetables
are frozen within six hours of being picked (retaining their nutritional
content) and as the package states, it is 12 minutes from freezer to the
table.<span> </span>The Designer’s Mix is excellent
in a pan with garlic, oil and lemon juice.<span>
</span>It is a very quick, easy side dish for those who are health conscious.</span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">And the spinach and kale are excellent as additions to other dishes or
mixed with other vegetables.<span> </span>The
products are frozen and not appropriate for salads but great in cooking, they add
a splash of green to my rice dishes or pasta.<span>
</span>And this is a great addition for those who live by their mother’s words
and eat their veggies.<span> </span>They will keep
for weeks in the freezer and alleviate the need for buying lots of vegetables
and having them all perish in your fridge in a couple of days.<span> </span></span></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-43738133880137791422011-05-16T23:27:00.003-04:002011-05-16T23:30:54.896-04:00Love my Kidneys!<style>
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<a href="http://1.bp.blogspot.com/-7vYOtZVLf1w/TdHrFZj0GQI/AAAAAAAAAE0/CWHwxmjpxqg/s1600/Kidney.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-7vYOtZVLf1w/TdHrFZj0GQI/AAAAAAAAAE0/CWHwxmjpxqg/s320/Kidney.jpg" width="320" /></a></div>
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<br />
by: <span class="ik">Ilona Napravnik C.N.P</span><br />
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<span style="font-family: Arial; font-size: 11pt;">The main role of the kidney organs is to filter the blood and to send
waste to the urinary system for removal from the body. In our modern society where we are
bombarded with toxins in our environment and food supply, the kidneys’ are overloaded
in an effort to maintain a balanced internal environment. A dialysis machine provides the
artificial filtration of our blood to maintain it free of urine, as this
condition is deadly. The modern rise
in the need for dialysis reflects the burden on our kidneys.</span></div>
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</div>
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<br /></div>
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<span style="font-family: Arial; font-size: 11pt;">The number of dialysis patients is twelve times higher in diabetic
population than in the population in general. (Oxfordjournals.org; October 26,2004). This statistics indicates that the
increase in renal failure is primarily due to a diet high in processed foods
and sugars. The same toxins found
in modern foods cause both diabetes and kidney failure. The first thing we should be aware of in renal health is to
minimize the dependence on modern diets, ie. fast food & convenience foods,
and to return to consuming more whole foods in their natural forms. </span></div>
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<br /></div>
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</div>
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<span style="font-family: Arial; font-size: 11pt;">There are many naturally occurring foods that will support the health of
your kidneys but a few simple rules should be kept in mind.</span></div>
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</div>
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<span style="font-family: Arial; font-size: 11pt;">The best and easiest cure is prevention. To maintain your kidneys, avoid foods that are heavy in
protein and drink plenty of water.
Protein is hard on the kidneys as the kidneys have to dilate blood
vessels to allow the protein through and protein contains very little water. Protein, made up of amino acids, is the
building block for our muscles and is necessary for growth but dependence on
fatty meats is far too common. To
avoid taxing the kidneys, the sources of protein chosen should be lean meats or
vegetable, protein needs are approximately 1g/kg of weight but individual needs
will vary depending on level of activity and age, for a definite answer please
consult a nutritionist for a thorough evaluation. And drinking pure, filtered water is a must. A quick calculation on water needs is to
consume half of your weight (in pounds) in ounces everyday, ie. a 120 pound
individual should consume 60 ounces of water per day. Individual quantity needs will vary based on environmental
temperatures, activity of the person or whether pregnancy or breastfeeding is
an issue. An excellent online
calculator can be found on About.com.
</span></div>
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<br /></div>
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<span style="font-family: Arial; font-size: 11pt;">In addition to minimizing protein and maximizing water, is the
accumulation of vitamins and minerals in the diet. The best sources of both are brightly coloured fruits and vegetable. Allopathic medicine believes in the
avoidance of sodium in the diet but complete avoidance is an error, as sodium
is necessary in many bodily functions and total avoidance will create a host of
serious health issues. Our daily
need of this mineral is very small and the proliferation of sodium in our food
supply is quite large and steps should be taken to minimize the harmful effects
of sodium on the kidneys, but not to entirely remove it. </span></div>
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</div>
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<br /></div>
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<span style="font-family: Arial; font-size: 11pt;">Specific foods which are helpful in kidney ailments are foods which will
incorporate water and nutrients, particularly antioxidants to remove any
existing toxins in the kidneys.
Good food choices will be watermelons, cranberries, blueberries and
grapes. Nutritional powerhouses
for renal health are red bell peppers.
These foods also have the added benefit of being high in fiber. Fiber and water are needed to flush the
toxins and free radicals from our bodies and maintaining the health of our
kidneys, as well as all of our organs.
</span></div>
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</div>
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<br /></div>
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<span style="font-family: Arial; font-size: 11pt;">Cleansing the kidneys can be accomplished by lemons, garlic and
onions. These foods contain
anti-microbial and anti-septic properties and have the ability to flush the
kidneys. Of particular benefit
will be warm lemon water every morning.
This will not only flush out the kidneys but is also effective in bile
production for improved digestion and it will clean the colon. Spices can also be used in this same
function, ginger and tumeric are both beneficial for cleansing the kidneys and
tumeric is also an anti-inflammatory agent and is useful in reducing
inflammation if it exists.</span></div>
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<br /></div>
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<span style="font-family: Arial; font-size: 11pt;">All of the above will maintain renal health and should become an
integral part of your day to maintain a dialysis free future. </span></div>
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</div>
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<br /></div>
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<span style="font-family: Arial; font-size: 11pt;">**this article is not intended to replace medical advice and for renal
ailments, please seek the advice of a medical practitioner**</span></div>
<div class="MsoNormal">
<br /></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-24921706179093319252011-05-05T20:25:00.001-04:002011-05-05T20:26:03.661-04:00Kidney Cleanse Tea<style>
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<a href="http://4.bp.blogspot.com/-fHEb6iA0iM4/TcM_mFucTxI/AAAAAAAAAEw/7lDcczid_0Y/s1600/Tea+picture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-fHEb6iA0iM4/TcM_mFucTxI/AAAAAAAAAEw/7lDcczid_0Y/s320/Tea+picture.jpg" width="227" /></a></div>
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<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">by: </span><span class="ik">Ilona Napravnik C.N.P<img class="de" height="16px" id="upi" name="upi" src="https://mail.google.com/mail/images/cleardot.gif" width="16px" /> </span></div>
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<br /></div>
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<span style="font-family: Arial; font-size: 11pt;">Get good
quality dried herbs of the following:</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">50mg <u>Ginger
Root</u> – stimulates digestion, for nausea, diarrhea, indigestion, flatulence
& dysentery</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">50mg <u>Marshmallow
Root</u> – sooths irritations, inflammation of skin, throat, eyes, lungs &
urinary tract</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">50mg <u>Hydrangea</u>
– mild diuretic, prevents & expels kidney stones (dissolves over 6-8 week
period)</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">50mg <u>Gravel
Root</u> – induce sweating / breaks fever, value remedy for kidneys</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">25mg <u>Uva
Ursi</u> – kidney & bladder infections, has diuretic & antiseptic
properties</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">* Mix dry
herbs together, store in tight lid glass container, keep in dry dark place</span></div>
<div style="border-color: -moz-use-text-color -moz-use-text-color windowtext; border-style: none none solid; border-width: medium medium 0.75pt; padding: 0in 0in 1pt;">
<div class="MsoNormal" style="border: medium none; padding: 0in;">
<br /></div>
<div class="MsoNormal" style="border: medium none; padding: 0in;">
<br /></div>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;"><u>The
Kidney Cleanse Tea</u></span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">* 1/3 cup
of mix herbs, add to large enamel stock pot, let soak 2-8 hours</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">* bring to
boil, steep for 20 minutes</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">* add 1
fresh bunch of parsley (washed & chopped) (parsley is an excellent
diuretic)</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">* cook for
10 more minutes</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">* turn off
& let cool down</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">* store in
containers & freeze</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">**Hulda
Clark’s Kidney Cleanse Program**</span></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com2tag:blogger.com,1999:blog-6608883268522434639.post-57527835251200137122011-04-21T20:40:00.000-04:002011-04-21T20:40:31.238-04:00The Importance of Probiotics<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif";">by Maria E. Roldan, RNCP, ROHP, NNCP</span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial","sans-serif";">When
I mention the word probiotics to clients and friends they usually say: “oh yes,
I take yogurt every day”. Really? Are you sure that’s enough or, do you know
why you need probiotics in the first place?</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Probiotic
supplements contain “friendly” bacteria that most of us want present in our
digestive tract in large amounts. Why? Let’s see: There are a total of 100,000
billion bacteria living together in our digestive system (that is ten times the
number of in our body). As you can imagine, yes, we want to make sure that
there is a balance between “good” and “bad” bacteria!</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Here
are some of the ways in which probiotic bacteria help us<a href="http://www.blogger.com/post-create.g?blogID=6608883268522434639#_edn1" name="_ednref1" title=""><span class="MsoEndnoteReference"><span class="MsoEndnoteReference"><span style="font-family: "Arial","sans-serif"; font-size: 11pt; line-height: 115%;">[i]</span></span></span></a>:</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-1VybT3kaDBs/TaxHzJktFTI/AAAAAAAAAEs/J5WXbGsHtE8/s1600/probiotics.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-1VybT3kaDBs/TaxHzJktFTI/AAAAAAAAAEs/J5WXbGsHtE8/s320/probiotics.jpg" width="310" /></a></div>
<ul>
<li><span style="font-family: Symbol;"><span style="font: 7pt "Times New Roman";"></span></span><span style="font-family: "Arial","sans-serif";">Prevent
overgrowth of disease-causing microbes such as candida, E. coli, Helicobacter
pylori, and salmonella</span></li>
<li><span style="font-family: Symbol;"><span style="font: 7pt "Times New Roman";"></span></span><span style="font-family: "Arial","sans-serif";">Improve
nutrient absorption</span></li>
<li><span style="font-family: Symbol;"><span style="font: 7pt "Times New Roman";"></span></span><span style="font-family: "Arial","sans-serif";">Manufacture
B-complex vitamins</span></li>
<li><span style="font-family: Symbol;"><span style="font: 7pt "Times New Roman";"></span></span><span style="font-family: "Arial","sans-serif";">Stimulate
and balance the immune system</span></li>
<li><span style="font-family: Symbol;"><span style="font: 7pt "Times New Roman";"></span></span><span style="font-family: "Arial","sans-serif";">Help
prevent vaginal and urinary tract infections</span></li>
<li><span style="font-family: Symbol;"><span style="font: 7pt "Times New Roman";"></span></span><span style="font-family: "Arial","sans-serif";">Prevent
and treat side effects of antibiotic therapy</span></li>
<li><span style="font-family: Symbol;"><span style="font: 7pt "Times New Roman";"></span></span><span style="font-family: "Arial","sans-serif";">Help
acidify the intestinal tract. Low pH provides a hostile environment for
pathogens and yeast</span></li>
<li><span style="font-family: Symbol;"><span style="font: 7pt "Times New Roman";"></span></span><span style="font-family: "Arial","sans-serif";">Help
digestion of lactose and dairy products</span></li>
<li><span style="font-family: Symbol;"><span style="font: 7pt "Times New Roman";"></span></span><span style="font-family: "Arial","sans-serif";">They
are the primary bacteria in infants, which helps them grow and develop their
immune system</span></li>
<li><span style="font-family: Symbol;"></span><span style="font-family: "Arial","sans-serif";">Help regulate bowel movements</span></li>
<li><span style="font-family: Symbol;"><span style="font: 7pt "Times New Roman";"></span></span><span style="font-family: "Arial","sans-serif";">Help
reduce the toxic load of the liver</span></li>
<li><span style="font-family: Symbol;"><span style="font: 7pt "Times New Roman";"></span></span><span style="font-family: "Arial","sans-serif";">Inhibit
growth of bacteria that produce nitrates in the bowel. Nitrates are bowel toxic
and can cause cancer</span></li>
</ul>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">I hope by now you are convinced
that probiotics should be part of your daily diet and supplementation plan. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">The main sources of
dietary probiotics are cultured or fermented foods such as yogurt and kefir
(make sure they contain “live” or “active bacteria”), sauerkraut, and miso.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial","sans-serif";">If
the above foods are in your daily diet that’s great. However, I do recommend
that you still consider taking a good probiotic supplement containing at least
strains of <i>bifidobacterium bifidum</i>
and <i>lactobacillus acidophilus.</i> There
are some great brands out there in the market, and the doses go anywhere from 1
billion to 130 billion. It all depends in what your health needs are at the
time. Your health practitioner can help you make that decision. In my case, I
have a very sensitive digestive system and my maintenance dose of probiotics is
16 billion a day.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Do
you still have questions about probiotics? Feel free to <a href="mailto:maria@rediscoveryourhealth.com">email me</a> and I’ll do my
best to help.</span></div>
<div>
<br />
<hr align="left" size="1" width="33%" />
<div id="edn1">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/post-create.g?blogID=6608883268522434639#_ednref1" name="_edn1" title=""><span class="MsoEndnoteReference"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10pt; line-height: 115%;">[i]</span></span></span></a><span style="font-size: x-small;"><span style="font-family: Arial,Helvetica,sans-serif;">
Lipski, Elizabeth. “Digestive Wellness”. Mc Graw Hill. 2004. Third Edition.
P41-42.</span></span></div>
</div>
</div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-62028382435884852022011-04-17T16:49:00.001-04:002011-04-17T16:51:01.633-04:00Spring Quinoa and Navy Bean Salad<style>
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<br /></div>
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<span lang="EN-CA" style="font-family: Arial;">By, Hayley Shwaizer,
CNP</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">Spring clean your
body with this lovely light and easy to prepare complete meal. Whether you’re
taking a break from meat or even if you are a vegan/vegetarian, this is a great
dish to freshen up your palate. It is high in fibre, packed with nutritious raw
veggies and a great source of complete vegetable-based protein. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;"><u> </u></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;"><u>SALAD</u> </span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">1.5 cups dry
quinoa, rinsed </span></div>
<div class="MsoNormal" style="margin-left: 1in; text-indent: -1in;">
<span lang="EN-CA" style="font-family: Arial;">2 cup navy
beans, drained from tin (or soak overnight 1 cup dried beans, rince and bring
to a boil, then simmer until tender, approx. 45 mins.)</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">1 English
cucumber, diced</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">2 celery
stalks, chopped</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">1 red
bell pepper, seeded and diced</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">2 tomatoes,
diced</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">2 cloves
of garlic, crushed and minced</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">1 cup fresh
parsley or 2 tbsp dried parsley</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">1/3 cup fresh
flax oil (from an opaque bottle protected from oxidation) </span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;"> or extra virgin olive
oil</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">¼ cup tamari
(gluten free) or soy sauce</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">Juice of 1/2 freshly
squeezed lemon</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">2 tbsp balsamic
vinegar</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">1 tsp hot
mustard</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">In a medium
saucepan bring 4 cups of water to a boil, add the rinsed quinoa and reduce heat
to low simmering for about 15-20 minutes. Remove from heat, set aside to let it
cool. In a large mixing bowl, combine all the ingredients and add the quinoa
once cooled. Keep uneaten portions covered in a dark container for up to 3 days
in the refrigerator. Serves 6. </span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">Let me know how
you like it. Share your thoughts in the comments below.</span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;">Bon Appétit, </span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="font-family: Arial;"><br /></span></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-70126455363960587192011-04-15T11:11:00.005-04:002011-04-17T16:50:39.361-04:00Digestive Kichadi<style>
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<a href="http://2.bp.blogspot.com/-oLbpBBRMxLM/TahgI6NJojI/AAAAAAAAAEk/V2LM5YxE_bg/s1600/Rice+%2526+Beans.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="http://2.bp.blogspot.com/-oLbpBBRMxLM/TahgI6NJojI/AAAAAAAAAEk/V2LM5YxE_bg/s320/Rice+%2526+Beans.jpg" width="320" /></a></div>
<div class="MsoNormal">
By: Ilona Napravnik <span class="ik"><img class="de" height="16px" id="upi" name="upi" src="https://mail.google.com/mail/images/cleardot.gif" width="16px" /></span></div>
<div class="MsoNormal">
<br />
<span style="font-family: Arial; font-size: 11pt;">This is a great dish for digestion and can be used solely as a cleanse
for a couple of weeks in cases of chronic digestive ailments.</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;"></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">½ cup brown
basmati rice</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">¼ cup whole
mung beans</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">1 ½ tsp cumin
seeds</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">2 tbsp ghee
(clarified butter)</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">3 bay
leaves</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">1 ½ tsp coriander
seeds</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">½ tsp tumeric</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">1 tsp dry
oregano</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">1 tsp Celtic
sea salt or Himalayan rock salt</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">2” piece Kombu
</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">1-2 tsp fresh
ginger root, grated</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">3 cups water</span></div>
<div class="MsoNormal" style="margin-left: 1in; text-indent: -1in;">
<span style="font-family: Arial; font-size: 11pt;">3 cups fresh
vegetables, such as carrots, zucchini, celery, kale, </span></div>
<div class="MsoNormal" style="margin-left: 1in; text-indent: -1in;">
<span style="font-family: Arial; font-size: 11pt;"> collard greens, chard, cabbage, or summer squash</span></div>
<div class="MsoNormal" style="margin-left: 1in; text-indent: -1in;">
<br /></div>
<ol start="1" style="margin-top: 0in; text-align: left;" type="1">
<li class="MsoNormal"><span style="font-family: Arial; font-size: 11pt;">Pick
through the beans, soak overnight or for 24 hours with one change</span><span style="font-family: Arial; font-size: 11pt;">water for better digestibility. You may even consider sprouting them
for one day.</span></li>
</ol>
<ol start="2" style="margin-top: 0in; text-align: left;" type="1">
<li class="MsoNormal"><span style="font-family: Arial; font-size: 11pt;">Rinse
the soaked beans together with the rice in a colander until rinse water is
clear.</span></li>
<li class="MsoNormal"><span style="font-family: Arial; font-size: 11pt;">Grind
the cumin and coriander in a coffee grinder or with mortar and pestle.</span></li>
<li class="MsoNormal"><span style="font-family: Arial; font-size: 11pt;">Warm
ghee in a medium saucepan and add the freshly ground cumin and coriander
seeds, bay leaf and oregano.
Sauté lightly until aromatic but not burnt. Stir in turmeric, ginger, rice and
mung. Add water and kombu.</span></li>
<li class="MsoNormal"><span style="font-family: Arial; font-size: 11pt;">Simmer
covered over low heat until beans and rice are soft, about 30 minutes.</span></li>
<li class="MsoNormal"><span style="font-family: Arial; font-size: 11pt;">Meanwhile,
wash and dice vegetables.</span></li>
<li class="MsoNormal"><span style="font-family: Arial; font-size: 11pt;">Add
salt to the dish together with the vegetables before all the water has
been absorbed by the beans and rice.
Do not stir and cook undisturbed until completely tender, 20 to 30
minutes.</span></li>
<li class="MsoNormal"><span style="font-family: Arial; font-size: 11pt;">Stir
thoroughly and serve warm.</span></li>
</ol>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
<i><span style="font-family: Arial; font-size: 11pt;">Holistic Food Preparation Notes; Institute of Holistic Nutrition; 2010;
p, 65.</span></i></div>
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<br /></div>
<div class="MsoNormal" style="margin-left: 0.25in;">
<br /></div>
<div class="MsoNormal">
<br /></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-20367851222965825062011-04-10T19:08:00.002-04:002011-04-10T19:10:14.866-04:00Oatmeal Blueberry Banana Pancakes<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-ZNKbw1RVtYc/TaIyHGceHQI/AAAAAAAAAEg/tYKModvzpVs/s1600/IMG_7697.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="235" src="http://3.bp.blogspot.com/-ZNKbw1RVtYc/TaIyHGceHQI/AAAAAAAAAEg/tYKModvzpVs/s320/IMG_7697.jpg" width="320" /></a></div>
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<span style="font-family: Arial; font-size: 11pt;"><i>By
Kimberly Ignas C.N.P, NNCP</i></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">I love
weekends because I have some extra time to make a yummy breakfast. Ever since I found this book (<a href="http://www.blogger.com/goog_279650141"> </a></span><span class="f"><cite><a href="http://www.wholelifenutrition.net/">www.<b>wholelifenutrition</b>.net/</a>) </cite></span><span style="font-family: Arial; font-size: 11pt;">and this
recipe I have been obsessed with these pancakes. Normal box pancakes have no nutritional value in them and
they give me awful heartburn. I do
not have any gluten sensitivities but this recipe is gluten, wheat and egg
free. It is nice to give your
system a break. Use some REAL
Canadian Maple Syrup or some almond butter to drizzle over top. So here you go my favorite
pancakes!! Enjoy!!!</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;"><i>Makes 5-
7 Pancakes</i></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">1 ½ cups
thick rolled oats</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">1 teaspoon
baking powder</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">1 teaspoon
baking soda </span></div>
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<span style="font-family: Arial; font-size: 11pt;">1 ¼ cups
rice, almond, or hemp milk</span></div>
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<span style="font-family: Arial; font-size: 11pt;">2 teaspoons
melted virgin coconut oil</span></div>
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<span style="font-family: Arial; font-size: 11pt;">1
tablespoon maple syrup</span></div>
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<span style="font-family: Arial; font-size: 11pt;">1 small
banana, lightly mashed</span></div>
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<span style="font-family: Arial; font-size: 11pt;">½ cup
blueberries, fresh or frozen</span></div>
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<span style="font-family: Arial; font-size: 11pt;">*use virgin
coconut oil for cooking</span></div>
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<span style="font-family: Arial; font-size: 11pt;">1. Grind
oats to a fine powder <i>(I use a coffee grinder).</i></span><span style="font-family: Arial; font-size: 11pt;"> Place ground oats, baking powder, and baking soda in a
medium sized bowl and stir together.</span></div>
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<span style="font-family: Arial; font-size: 11pt;">2. In a separate bowl, combine milk of
choice, coconut oil, maple syrup and mashed banana and stir together. Then add the wet ingredients into dry
and mix together. Try not to over
mix the batter and gently fold in the blueberries. Add more milk of choice if batter seems too thick.</span></div>
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<span style="font-family: Arial; font-size: 11pt;">3. Heat the skillet over medium heat. Add a little coconut oil and drop ½ cup
full of the batter into the pan.
Cook for about 2 minutes on each side. Watch those yummy pancakes for burning; keep an eye on the
heat. </span></div>
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<span style="font-family: Arial; font-size: 9pt;"><i>Recipe
from The Whole Life Nutrition Cookbook 2<sup>nd</sup> edition; Alissa Segersten
and Tom Malterre, MS, CN</i></span></div>
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<br />Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-30573056446314767122011-04-08T16:21:00.011-04:002011-04-08T16:34:19.631-04:00How to Eat Like Me!<a href="http://2.bp.blogspot.com/-dop6wG17-fw/TPWpGNIGoHI/AAAAAAAAAAU/vuvwXBDVFAQ/s1600/Hayley+-+Bio+Photo.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; height: 342px; margin-bottom: 1em; margin-right: 1em; width: 321px;"><img border="0" height="314" r6="true" src="http://2.bp.blogspot.com/-dop6wG17-fw/TPWpGNIGoHI/AAAAAAAAAAU/vuvwXBDVFAQ/s320/Hayley+-+Bio+Photo.JPG" width="320" /></a><br />
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<span style="color: #666666;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="font-family: Arial, Helvetica, sans-serif;">5 Great Ways </span><span style="font-family: Arial, Helvetica, sans-serif;">to Improve Your Diet This Spring</span></span></u></b> </span></div>
<div style="text-align: left;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"></span></div>
<div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0cm 0cm 10pt; text-align: left;">
<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">So the title is a little cocky, but to be honest I get so many questions about my dietary habits that I thought a bit of insight might guide a few people in the right direction. I am definitely not perfect, nor am I as hardcore as some of the health foodies I know. My personal motto is “everything in moderation, even moderation” though I do my best to stick to what I’ve outlined below:</span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">1 - I Always Try to Eat Organic Food.</span></span></b></div>
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<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Organic, opposed to conventional food, is grown without the use of sewage-based fertilizers, questionable genetic modification practices (GMOs), or manmade chemical pesticides/herbicides/fungicides. Morally, I tend towards organic or at least naturally raised, free range meats and animal products, such as dairy and eggs. This is to avoid growth hormones, antibiotics as well as questionable feedlot and slaughterhouse practices. </span></span></div>
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<span lang="EN-SG" style="font-size: 12pt; line-height: 115%; mso-ansi-language: EN-SG; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">I also choose to eat organic because we vote with our dollars. Organic foods are more expensive because conventional big agri-businesses are exceptionally subsidized in comparison. Organic farming takes more TLC to assure that food is grown in highly mineralized soils, strict regulations are in place and the record-keeping is far more extensive to assure the best practices are maintained. I vote for healthier, more sustainable foods.</span></span></div>
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<span lang="EN-SG" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12pt; line-height: 115%; mso-ansi-language: EN-SG; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;">When underprepared and away from home, I try to stick to fruit that have inedible protective skins you peel away such as pineapple, mango, banana, kiwi and so on. This is to lower pesticide exposure.</span><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">2 – I’ve increased Local, Raw and Whole Foods in my diet.</span></span></b></div>
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<span lang="EN-SG" style="font-size: 12pt; line-height: 115%; mso-ansi-language: EN-SG; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #666666;">Local foods- picked when fully ripe means having more nutrients than foods which ripen en route and through fumigation practices. I prefer to look for what’s in season in my home <place w:st="on"><placetype w:st="on">province</placetype> of <span lang="EN-CA" style="mso-ansi-language: EN-CA;"><a href="http://www.foodland.gov.on.ca/english/availability.html">Ontario</a>, but I also search out <a href="http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap">some American states in the vicinity</a>. A simple Google search will typically let you know what’s in season in your area.</span></place></span></span></span></div>
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<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Raw foods - high in vitamins and minerals, immune-building antioxidants, phytonutrients and digestive enzymes, often lost in cooking (or worse yet, over-cooking) your food. <span style="mso-spacerun: yes;"> </span>Digestive enzymes are like self-destructing proteins that aid in digestion by helping to breakdown food and release all the wonderful nutrients for us to absorb. </span></span></div>
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<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Whole foods – are unprocessed foods. Processed packaged foods are super saturated with unhealthy ingredients from cancer-causing fats and unrecognizable lab ingredients, to off the charts sodium levels which can send your blood pressure through the roof. I prepare meals with whole foods, which are much more nutritious and I always know what is in them. </span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">3 – I Use Natural Ingredients to Enhance the Look and Flavour of Dishes.</span></span></b></div>
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<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Many of the packaged and fast food items are prepared with lab-made flavours, scents and colour enhancers which turn disgusting, tasteless “food” into something that smells, looks and tastes delicious and irresistible. This is how packaged and fast food companies convince and hook us to eat their unhealthy garbage. </span></span></div>
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<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">It can be challenging for those who grew up in this fast food nation to acquire a taste for healthier foods, but there are many ways to naturally add yum to your dishes. Vegetables come in varieties of colours. Try some new ones to add colours to your plate. Natural ways to increase flavours include using garlic, ginger, lemon, chilli peppers and apple cider vinegar. Even keeping it basic with some sea salt, pepper and extra virgin olive oil can go a long way and tastes amazing. Slowly you’ll be able to wean yourself away from the fake stuff and learn to love the taste of real healthy food.</span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">4 – I Do a Food Plan and Prep Work in Advance.</span></span></b></div>
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<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">This one is so key to eating well. I make a meal plan a week or two in advance. This way the foods we buy don’t go to waste, and it also helps to know what to do when you go to the kitchen instead of standing in front of the open fridge door thinking “there’s like no food and I’m starving!” Put down the phone and hang up on the delivery you are about to order. Yes, I’ve been there too often in the past and this has truly been a saviour. </span></span></div>
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<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">When we do groceries, we put time aside to wash up and prep as many vegetables as we can for the week and for those nights when you are short for time, motivation, energy or all three. It’s just so great to go to make a meal and see all the needed vegetables are ready to go. In good quality containers, they can often last for up to a week (sometimes longer!!). </span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">5 – I Drink Water, Herbal teas, Fresh Vegetable Juices and Smoothies.</span></span></b></div>
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<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Water really is the stuff of life! You can go for ages without food, but you will die within a few days if you don’t get access to water. We often dehydrate ourselves with sugary caffeinated drinks like coffees, black teas, pops and flavoured juices. These things are brutal for our blood/sugar levels and cellular health. Drinking water and organic caffeine-free (not decaf – that’s a whole other can of worms) teas as well as nutrient dense fresh vegetable juices and smoothies is sure to make your cells and body love you once again.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #666666;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;">These are some of my dietary habits that I have acquired over time. I encourage you to slowly start to incorporate these practices into your routines this spring and watch how much your health will improve! What are some of your healthy habits? </span><span lang="EN" style="font-size: 12pt; line-height: 115%; mso-ansi-language: EN; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;">Drop me a line in the comments below.</span><span lang="EN" style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"> </span><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"></span></span></span></div>
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<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">With love,</span></span></div>
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<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-size: 11.0pt;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Hayley Shwaizer, CNP</span></span></div>
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</div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-59901503139101650592011-04-06T09:53:00.001-04:002011-04-06T09:54:59.922-04:00Anxiety<style>
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<span style="font-family: Arial;">By: </span><span class="ik">Ilona Napravnik CNP<img class="de" height="16px" id="upi" name="upi" src="https://mail.google.com/mail/images/cleardot.gif" width="16px" /></span></div>
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<span style="font-family: Arial;"> Adrenalin
is a very powerful stress hormone and it can be very beneficial. It is the reason why we have the speedy
reflexes and strength to leap out of the way when we step in front of a
speeding car or the sheer power to lift a heavy object when our child is
trapped underneath. </span></div>
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<span style="font-family: Arial;"> But
when the adrenals become unbalanced, it leads to anxiety. Common symptoms of anxiety are constant
fear, frustration, irritability and feelings of hopelessness and
helplessness. Anxiety can be quite
debilitating and when extreme can lead to physical symptoms such as rapid
heartbeat and digestive disturbances.
This is what is referred to as the fight or flight response that causes
nervous exhaustion and leads to depression. In this reaction, the body is completely focused on the
source of the stress and shuts down the energy production for all non-essential
bodily reactions, such as digestion and fertility. </span></div>
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<span style="font-family: Arial;"> </span></div>
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<span style="font-family: Arial;"> If
symptoms of anxiety are bothersome and affect your daily activities, it is
imperative to remove all substances that are stimulatory in nature, ie.
alcohol, caffeine, processed foods and most important of all sugar and refined
grains. Sugars, whether in pure
form or in refined grains, can cause a thiamin (B1) deficiency. Thiamin deficiency mimics symptoms of
anxiety and can make the condition appear much worse than it is. </span></div>
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<span style="font-family: Arial;"> Nutritionally,
the best options for minimizing anxiety symptoms are foods with B vitamins and magnesium. Of particular importance is:</span></div>
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<span style="font-family: Arial;"><b>Thiamin
(B1)</b> - This vitamin is important
in energy production and for the proper maintenance of nerve and muscles. As such thiamin is beneficial for the
heart muscle. Good sources of
thiamin are asparagus, mushrooms, spinach, sunflower seeds, tuna and Brussels
sprouts. </span></div>
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<span style="font-family: Arial;"><b>Niacin
(B3) </b>– Niacin is also important for energy conversion; it is the nutrient responsible
for converting proteins, fats and carbohydrates into usable energy. Deficiency in this very important
nutrient has been linked to depression and anxiety. Good sources of niacin are crimini mushrooms, tuna, salmon,
chicken breasts and asparagus.</span></div>
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<span style="font-family: Arial;"><b>Vitamin
B6</b> – B6 is an incredibly important nutrient for digestion and it is necessary
for many functions which converts sugars and starches into energy. B6 is also important for the nervous
system and supports many necessary activities, of particular importance is
avoiding feelings of depression and anxiety. Good sources of B6 are bell peppers, spinach and tuna.</span></div>
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<span style="font-family: Arial;"><b>Vitamin
B12</b> – vitamin B12 is an excellent blood builder and cell enhancer, particularly
red blood cells and nerve cells.
It is also helpful in metabolizing proteins, fats and carbohydrates and
thereby converting foods to energy.
Even more telling are the signs of deficiency; heart palpitation,
nervousness and depression. Good
sources of Vitamin B12 are sardines, snapper, beef and shrimp. There are no vegetarian sources of B12,
vegetarians need to supplement this vitamin.</span></div>
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<span style="font-family: Arial;">All
B vitamins and B vitamin derivatives (Biotin, Folic Acid and Riboflavin) are
important for the maintenance and development of the nervous system and should
be consumed to avoid symptoms of anxiety. </span></div>
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<span style="font-family: Arial;"><b>Magnesium
</b>– This nutrient is the most important single nutrient recommended for
relaxation. If the anxiety you
feel affects your sleep or causes insomnia, this nutrient is a must. In addition to it’s relaxation
properties, it aids in the smooth functioning of the blood stream which will
provide nutrients throughout the body.
Good sources of magnesium are raw pumpkin seeds, boiled spinach and
swiss chard (avoid excess cooking as this will degrade the magnesium
content). For extreme cases of
anxiety, nervousness and insomnia, supplement with magnesium in repeated doses
throughout the day to retain the nutrient in the blood stream. </span></div>
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<span style="font-family: Arial;"> And
lastly, relaxation techniques have been shown to be very beneficial in anxiety,
as adherence to relaxation exercises alter brain waves in the devotee.</span></div>
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<span style="font-family: Arial;">The
most common relaxation techniques are yoga and meditation, both have CD’s and
DVD’s readily available if you are weary of attending a class. The benefits of meditation are evident
in as little as 15 minutes per day.</span></div>
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<span style="font-family: Arial;"> To
enjoy anxiety-free good health eat a tuna, asparagus and spinach salad and
participate in a daily relaxation program. Your effort will be well rewarded with good sleep and serenity. </span></div>
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<span style="font-family: Arial;">**Sources
of vitamins were found @ www.whfoods.org**</span></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com1tag:blogger.com,1999:blog-6608883268522434639.post-12892982002490463042011-04-03T17:33:00.004-04:002011-04-07T20:27:20.670-04:00Spring Cleaning for your Body<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
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<span lang="EN-US" style="font-family: Arial;"><b>By Kimberly Davidson CNP </b></span><br />
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<span lang="EN-US" style="font-family: Arial;">Hopefully you are reading this because you are finally ready to take that plunge and try your first cleanse. Or maybe you tried one once before and had such a great experience, you want to do it again. Or maybe you are still not convinced of the benefits of a cleanse and want some more information. Either way, I am so happy as all of you reading this recognize the importance of your health and how sometimes a little work is required to keep our bodies functioning properly and disease-free.</span></div>
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<b><u><span lang="EN-US" style="font-family: Arial;">Getting Started</span></u></b></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">Because a detox consists of a break down diet, it is very cooling on the body. Therefore, you want to detox when it starts getting warmer out. That is why spring and fall are the best times. <u></u></span></span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">Pick a time that is convenient and realistic for you. Don’t pick the 2 weeks where you have major events planned (i.e. weddings, parties). It will only make sticking to the detox program more difficult. Also this program involves quite a bit of food preparation time. Don’t do it when you are scheduled to do over time all week. <u></u></span></span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">Get rid of any temptations (i.e. chocolate, cookies etc.). This detox will be a real test on your will power so the easier you can make it on yourself the better.<u></u></span></span></div>
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<b><u><span lang="EN-US" style="font-family: Arial;">Foods to Avoid</span></u></b></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><b><span lang="EN-US" style="font-family: Arial;">Sugar</span></b></span><span lang="EN-US" style="font-family: Arial;">: all foods containing white sugar, brown sugar, glucose, fructose, corn syrup, cane sugar/juice/syrup, honey, agave nectar, rice syrup, maple syrup and definitely no artificial sweeteners (sucralose, saccharine, aspartame, neotame). Stevia can be used but only if really necessary – which I don’t think ever really is!</span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><b><span lang="EN-US" style="font-family: Arial;">Coffee</span></b></span><span lang="EN-US" style="font-family: Arial;">: it would be a good idea to slowly start cutting out the coffee as soon as possible to avoid headaches and coffee withdrawal. The only form of caffeine allowed is green tea.</span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><b><span lang="EN-US" style="font-family: Arial;">Animal products</span></b></span><span lang="EN-US" style="font-family: Arial;">: A purely vegan diet is recommended for a detox. This includes no eggs, fish, dairy products and honey.</span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><b><span lang="EN-US" style="font-family: Arial;">Processed foods</span></b></span><span lang="EN-US" style="font-family: Arial;">: pretty much anything that comes in a can or box is not allowed!! This includes tofu for vegetarians and almond, rice or soymilk. Some exceptions are organic Tamari sauce (make sure it is wheat free), olive oil, organic coconut milk and canned organic beans (</span><city><place><span lang="EN-US" style="font-family: Arial;">Eden</span></place></city><span lang="EN-US" style="font-family: Arial;">). The better option would be to soak and cook all your beans but I do realize how time consuming that can be. </span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><b><span lang="EN-US" style="font-family: Arial;">Gluten</span></b></span><span lang="EN-US" style="font-family: Arial;">: follow a gluten-free meal plan. A detox should also be free from most grains with the exception of brown rice and quinoa.</span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><b><span lang="EN-US" style="font-family: Arial;">Alcohol</span></b></span><span lang="EN-US" style="font-family: Arial;">: sorry, no exceptions. Hey, the good thing is your friends will appreciate having a DD for the next 2 weeks!!</span></div>
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<b><u><span lang="EN-US" style="font-family: Arial;">What to Eat:</span></u></b></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">Veggies, veggies and more veggies!! There is no limit except for potatoes as they are a starch.<b><u></u></b></span></span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">1-2 grains /day consisting of brow rice or quinoa.<b><u></u></b></span></span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">Fruits. Limit high sugar content fruits such as tropical (banana, pineapple, mango) and eat fruits after lunch only to help balance blood sugar levels. Avoid dried fruit.<b><u></u></b></span></span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">1-2 servings/day of beans or lentils.<b><u></u></b></span></span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">Nuts and seeds with the exception of soy and peanuts.<b><u></u></b></span></span></div>
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<b><u><span lang="EN-US" style="font-family: Arial;">Diet Guidelines</span></u></b></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">Drink water: first thing into your body every morning should be an 8 oz. glass of pure water with ¼ of a freshly squeezed lemon. Water should be drunk consistently throughout the day. The minimum requirement should be your body weight divided in half and that would equal the amount in ounces you should drink per day (i.e. weight=130lbs/2 = 65. 65oz of pure water per day <u>minimum</u>). Drink 6 oz. (177 ml) before meals. Water should never be ice cold. Warm or room temperature is best. </span></span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">To <i>break</i>-the-<i>fast, </i>it is recommended you start each day of the cleanse with vegetables. 750ml – 1L of freshly juiced juice is recommended for breakfast everyday and to be drunk within an hour of making, as nutrients are lost. Carrot and beet juice, along with leafy greens are best. </span></span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">Eat every </span></span><time hour="13" minute="58"><span lang="EN-US" style="font-family: Arial;">two to two</span></time><span lang="EN-US" style="font-family: Arial;"> and half hours to balance blood sugar and energy levels (this is will help avoid the afternoon crash as well as night time munchies).</span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">Eat organic. As we are trying to limit our exposure to toxins, we should avoid all pesticide-sprayed foods. </span></span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">Finish meals and snacks by </span></span><time hour="21" minute="0"><span lang="EN-US" style="font-family: Arial;">9 p.m.</span></time><span lang="EN-US" style="font-family: Arial;">: your liver detoxifies overnight and this time line helps its efforts.</span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">Try not to overeat. To conserve time, you can make big batches of food to eat throughout the week. However, as fresh is best, try to add a fresh salad or veggies as a side to any leftovers.</span></span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">As stress and anxiety can produce toxins internally, one should incorporate a program that will detox the mind as well. Balance and harmony is only achieved when there is a balance between mind and body. Incorporating Yoga, Reiki, Tai Chi and/or meditation are great ways to improve mental health.</span></span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">Supplementation: Liver support during a detox is essential. Milk thistle or </span></span><street></street><span lang="EN-US" style="font-family: Arial;">Hepato DR by St.Francis is recommended. Dandelion and parsley leaf is recommended for kidney support as toxins are flushed out of the body.</span></div>
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<span lang="EN-US" style="font-family: Symbol;">·<span style="font-family: 'Times New Roman';"> </span></span><span dir="ltr"><span lang="EN-US" style="font-family: Arial;">Enemas. Yes, you heard me correctly. As our livers begin to release existing toxins, we should assist to eliminate these toxins from the body and enemas are a great way to do this. Please feel free to contact me on how to preform an enema safely and properly.</span></span></div>
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<b><u><span lang="EN-US" style="font-family: Arial;">What you might feel during the Detox</span></u></b></div>
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<span lang="EN-US" style="font-family: Arial;">A Detox is a break-down diet designed to not only eliminate the toxins you ingest but release the toxins that already exist in your tissues. As this process occurs, it is possible to feel worse before you feel better. Some possible symptoms can be headaches, fatigue, gas, dizziness, feeling cold, irritable and/or emotional. Those with more toxins will most probably experience more symptoms.</span></div>
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<span lang="EN-US" style="font-family: Arial;">*<b>Anyone pregnant, breast feeding or diabetic should <u>not</u> participate in this program. Those suffering from any other medical conditions please consult your physician prior to starting this program.</b></span></div>
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<span lang="EN-US" style="font-family: Arial;">For those of you who are ready to feel great, <i><span style="color: #4baf38;">The Green Blossoms Detox Program</span></i> is a full a 7-day meal plan complete with all recipes including snacks and even a few treats. This program will guide you through a healthy detox with such yummy foods; you won’t even feel like you are depriving yourself! Sign up today and get ready to blossom!! <a href="http://www.greenblossoms.ca/"><span style="color: blue; font-family: Times New Roman;">www.greenblossoms.ca</span></a></span></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-63734130144628428352011-03-29T09:52:00.004-04:002011-04-15T13:34:09.975-04:00Nutrient-Packed Granola<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">by Lisa Batson, CNP</span></b><br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">2 cups organic oats</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">¼ cup pumpkin seeds</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">¼ cup sunflower seeds </span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">½ cup currants/dried
cranberries/raisins/chopped dates</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">½ cup almonds, chopped</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1 tbsp cinnamon</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1/3 cup shredded unsweetened coconut
flakes (optional)</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">½ cup buckwheat (optional)</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">½ cup organic honey (melt on oven to
soften)</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">¼ cup coconut oil (optional) (melt over
stove if needed to mix)</span></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Preparation:</span></b></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Preheat oven to 325c. Mix all dry
ingredients in a bowl, and pour on melted honey and coconut oil. Place on a
cookie sheet ½ inch thick. Bake for approx 30-40 minutes, mixing a couple times
until lightly browned. Let cool on cookie sheet to let granola become crunchy.
Enjoy!</span></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-74765297076936982432011-03-29T09:39:00.000-04:002011-03-29T09:39:39.148-04:00Macrobiotic Miso Minestrone<!--[if gte mso 9]><xml>
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<br />
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">by
Lisa Batson, CNP</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1
½ cups red kidney beans</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1
bag brown rice macaroni</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">3
cups collard greens, chopped</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">2
cups butternut squash, thinly chopped</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">3
carrots, thinly chopped</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">3
stalks celery, thinly chopped</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1
medium onion, thinly chopped</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">¼
cup white miso</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1
piece kombu</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">2
bay leaves</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">10-12
cups water</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">4
cloves garlic, minced, </span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">2
tbsp ginger, minced</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">¼
cup grapeseed oil</span></div>
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<br /></div>
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<br /></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Preparation:</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">In
large pot, sautee grapeseed oil and onion for a couple minutes. Add onion,
garlic, ginger, butternut squash, celery and carrot and cook on medium to 7-10
minutes. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">In
a separate pot, bring water to a boil, add macaroni and reduce heat until
lightly cooked. Drain and set aside noodles. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Add
water to large pot with sautéed vegetables, increase heat to medium-high. Add
kombu, bay leaves, and miso when water is close to boiling. Let simmer for
20-30 minutes. After this time, add collard greens, kidney beans and macaroni
and simmer for anther 10-15 minutes. Serve hot, chill and re-serve, or freeze
for keeping. </span></div>
<div class="MsoNormal">
<br /></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-62608708929837574452011-03-24T09:00:00.000-04:002011-03-24T09:00:01.359-04:00Nutty Patty<!--[if gte mso 9]><xml>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">by Yvette Rochelle Pritchard, CNP, NNCP </span></b></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;"><br /></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://lh6.googleusercontent.com/-YE_UsMWePco/TYtAAgFwVDI/AAAAAAAAAEQ/tWTNuXL4oRQ/s1600/squirrel+with+nut_v1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://lh6.googleusercontent.com/-YE_UsMWePco/TYtAAgFwVDI/AAAAAAAAAEQ/tWTNuXL4oRQ/s320/squirrel+with+nut_v1.JPG" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal">
<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Ingredients</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">:</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">½
cup coarsely ground walnuts </span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">¼
cup coarsely ground almonds</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">½
cup coarsely ground pecans</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">2
tbs pumpkin seeds</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1
cup uncooked rolled oats</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">¼
cup minced red pepper</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">¼
cup minced onion</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">¼
cup finely chopped celery</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">½
cup chopped mushroom</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">½
tsp basil (I use fresh)</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">½
tsp oregano</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">2
tbs olive oil</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">sea
salt and pepper to taste</span></div>
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<br /></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Preparation</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">:</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Bring
½ cup water to a boil, add ¼ cup of the oats, dash sea salt – return to boil,
reduce heat to low, cook 7 minutes</span></div>
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<br /></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Directions</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">:</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">In
a big bowl add minced vegetables, ground nuts, seeds, cooked oats, dry oats,
herbs, sea salt and pepper</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Mix
well</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Form
into patties</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Heat
oil over medium heat and cook patties until golden brown on each side – 5
minutes on one side (do not flip before 5 minutes), 3-4 minutes on the other
side </span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">You
can add a bun, lettuce, slice avocado, tomato, cheese…you decide!</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Serve
with fresh salad</span></div>
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<br /></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Nutritional Facts</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">:<br />
<br />
</span></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Pecans</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">: good
source of protein, fiber, iron, magnesium, phosphorus, potassium, zinc, copper,
manganese, B vitamins, omega 3 and 6 fatty acids</span></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Walnuts</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">: good
source of protein, fiber, B vitamins, folate, iron, magnesium, phosphorus,
potassium, zinc, copper, manganese, omega 3 and 6 fatty acids</span></div>
<div class="MsoNormal">
<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Almonds</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">: good
source of vitamin E, B2, B3, folate, iron, magnesium, phosphorus, potassium,
zinc, copper, manganese, </span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">calcium,
omega 6 fatty acids</span></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Pumpkin Seeds</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">: good
source of protein, iron, magnesium, potassium, omega 6 fatty acids</span></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Oats</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">: good
source of protein, fiber, B1, iron, magnesium, phosphorus, zinc, copper,
manganese, selenium</span></div>
<div class="MsoNormal">
<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Red Pepper</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">: good
source of fiber, vitamin A, C, B6, folate</span></div>
<div class="MsoNormal">
<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Onion</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">: good
source of fiber, vitamin B6, C, folate, potassium, manganese, sulphur</span></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Celery</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">: good
source of B6, B5, B2, calcium, magnesium, phosphorus, Vitamin A, C, K, folate,
manganese, potassium</span></div>
<div class="MsoNormal">
<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Mushroom</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">: good
source of fiber, protein, vitamin C, D, Bs, folate, iron, zinc, manganese,
phorphorus, potassium, selenium, copper</span></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-8889745845820778592011-03-18T11:07:00.001-04:002011-03-18T11:14:07.361-04:00Mood Food<br />
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<b></b></div>
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<b></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">
<span style="font-family: "Arial","sans-serif";"><b>by Yvette Rochelle Pritchard, CNP, NNCP </b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "Arial","sans-serif";">Balancing
and maintaining mood through food choices is not only possible, it is
advantageous.<span> </span>Understanding the
mechanical workings of the human body as well as which nutrients each system
needs in order to thrive is the key.</span></div>
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<br /></div>
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<span style="font-family: "Arial","sans-serif";">As
an instant gratification society, many will go for the fast and easy fix when
hunger strikes or when feeling the blues.<span>
</span>The quick fix is usually a sugar laden treat.<span> </span>The normal response after ingesting sugar is
a momentary ‘high’ due to rising blood sugar which affects brain chemistry.<span> </span>What happens next is the crash and burn
because blood sugar spikes only temporarily and what goes up must come down revealing
an even more exasperated mood than before.<span>
</span>This pattern of unconscious eating causes uncontrollable insulin levels
which leads to moods swings as well as weight gain, low energy and cravings.</span></div>
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<br /></div>
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<span style="font-family: "Arial","sans-serif";">A
thoughtful diet will quite simply enhance ones mood.<span> </span>It will also lead to an improvement in health.<span> </span>Long term benefits from choosing the right foods
include hormonal balance, ideal blood sugar, boosted metabolism, disappearing sugar
cravings, increased energy and loss of weight.<span>
</span>Food has the power to push negative moods into a more positive zone with
whole nutrient rich foods.<span> </span></span></div>
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<br /></div>
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<b><span style="font-family: "Arial","sans-serif";">Essential fatty acids</span></b><span style="font-family: "Arial","sans-serif";">, (EFAs) are the principle component
of nearly all cell membranes of which there are approximate 100 trillion cells
in the human body.<span> </span>The membrane controls
the movement of important substances in and out of the cell.<span> </span>EFAs or omega-3 and 0mega-6 are ‘good’ fats that
must be ingested for various functions besides cell membrane health.<span> </span>When it comes to mood, it is important that
these two are in balance with a ratio of 2:1 omega-6 to omega-3.<span> </span>Sadly the North American diet has a ratio
that ranges from 10:1 to 20:1.<span> </span>This is
due to the use of cooking oils high in omega-6 and devoid of omega-3, as well
as processed foods.<span> </span>Omega-3 can be found
in cold water fish such as sardines, herring, salmon and mackerel.<span> </span>Walnuts, flaxseeds, dark green leafy
vegetables, soybeans and tofu also contain omega-3.</span></div>
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<b><span style="font-family: "Arial","sans-serif";">Phenylalanine</span></b><span style="font-family: "Arial","sans-serif";"> is an essential amino acid that must
be found by dietary means because the body cannot make it.<span> </span>It seems to increase endorphins in the brains
for a positive outlook.<span> </span>It is found in
protein such as seaweed, beans, sunflower seeds, poultry, beef, eggs and plain
yogurt.<span> </span>The body then changes phenylalanine
into tyrosine (an amino acid the body makes), that is needed to make brain
chemicals. These chemicals include dopamine, epinephrine and norepinephrine and
affect mood.<span> </span>One symptom of phenylalanine
deficiency is depression.</span></div>
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<br /></div>
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<b><span style="font-family: "Arial","sans-serif";">Serotonin</span></b><span style="font-family: "Arial","sans-serif";"> is a neurotransmitter located in the
brain and is responsible for feelings of happiness by regulating mood.<span> </span>Neurotransmitters are chemicals that send
signals to and from and within the brain.<span>
</span></span></div>
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<br /></div>
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<b><span style="font-family: "Arial","sans-serif";">Tryptophan</span></b><span style="font-family: "Arial","sans-serif";"> is another essential amino acid that
brings about calm and relaxed and sleepy feelings.<span> </span>Tryptophan is a precursor for serotonin
meaning it is able to raise serotonin levels. </span></div>
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<span style="font-family: "Arial","sans-serif";">Bananas
can put a smile on your face because they contain tryptophan which converts into
serotonin once digested.<span> </span></span></div>
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<span style="font-family: "Arial","sans-serif";">Everyone
knows turkey makes them sleepy and that is because of the tryptophan but that
big Thanksgiving dinner will also increase serotonin levels. <span> </span>Tryptophan can also be found in red meat, soy
beans, dairy products, shellfish and nuts and seeds.<span> </span></span></div>
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<b><span style="font-family: "Arial","sans-serif";">Whole grains</span></b><span style="font-family: "Arial","sans-serif";"> are complex carbohydrates that are
very important for the individual who suffers from mood disorders as they help
increase serotonin.<span> </span>Dieters who curb
their carbohydrate intake, especially those suffering from mood disorders are
doing themselves a disservice.<span> </span>A steady
supply of glucose to the brain as well as the rest of the body is provided by
such complex carbohydrates as oatmeal (not packaged), brown and wild rice¸
spelt, quinoa, buckwheat, millet and barley.<span>
</span>When in doubt, just look for the word `whole`, particularly when buying
bread.<span> </span></span></div>
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<span style="font-family: "Arial","sans-serif";">Lastly,
drink pure water and lots of it because in a dehydrated state the body in its
infinite wisdom will use tryptophan and tyrosine to transport waste out.</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-57597448319821322632011-03-17T10:19:00.000-04:002011-03-17T10:19:54.994-04:00I’ve Had The Time of My Life in a Bathing Suit<!--[if gte mso 9]><xml>
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<div class="MsoNormal">
<b>by Ilona Napravnik</b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://lh3.googleusercontent.com/-akIqwSyGgGw/TYIXu_ZBnlI/AAAAAAAAAEI/vzquSLQ3Du4/s1600/bikini.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://lh3.googleusercontent.com/-akIqwSyGgGw/TYIXu_ZBnlI/AAAAAAAAAEI/vzquSLQ3Du4/s320/bikini.jpg" width="241" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Last month, an amazing opportunity fell into my lap. I
was offered an all expenses-paid 11 night Caribbean cruise for the beginning of
February and it goes without saying I leapt on the opportunity thinking life
was grand. </div>
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<br /></div>
<div class="MsoNormal">
Then reality set in when I went swimsuit shopping. A
little background, I completed a detoxification program in the fall (the
program is very strict nutritionally and involves a lot of control) and as a
reward I spent my holidays on a see-food diet, if I saw something remotely
edible and it wasn’t nailed down, it was mine. So my work was cut out for
me in January. Before I went into full blown panic mode I reasoned, I had
a month, a treadmill and a nutrition degree, three months of excess didn’t
stand a chance.</div>
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<br /></div>
<div class="MsoNormal">
As a nutritionist the first attack was to my diet. I
eliminated all allergens; wheat, dairy, soy, citrus and corn from my diet.
If anyone is following my recommendation, along with this remove all
known “bad” foods: sugar, alcohol and caffeine. This ensures any weight
gain attributed to food sensitivities, bloating and distension, would be
removed.</div>
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<br /></div>
<div class="MsoNormal">
Then I got on the treadmill every day after work, even if it
was only for 15 minutes or half an hour. Exercising for a short time every
day is more advantageous than exercising excessively once a week. And
also, it takes three weeks to create a habit, so taking a night off in that
three week period will make it a much harder habit to return to. It is
far too easy to let an exercise program go by the wayside unless you are
diligent and stick to it. The instant energy boost was also great for all
the shopping I had to do in the lead up to going away. </div>
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<br /></div>
<div class="MsoNormal">
And lastly and most importantly were exercises to strengthen
the core muscles. I have been doing yoga a couple of times a week for
many years and find this very helpful. Pilates is also another core
strengthener without much effort. And most simply is the act of pulling
in your stomach muscles which helps to train them to be flat. And during
my month of hardship, a friend mentioned her favourite stomach exercise which
is the “plank”. This exercise basically involves raising your body on
your toes and forearms and to hold this position for a minimum of a minute.
Your body takes on the appearance of a wooden plank and hence the name.
This might sound easy but I dare you to get down on the floor right now
and try it, my first attempt ended in 45 seconds. I realized it’s also a
great way to make time seemingly stop. </div>
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<br /></div>
<div class="MsoNormal">
That was all that was needed for one month to give myself
the svelte body I had prior to the Christmas cheer.* Bottom line, I looked
great on the cruise, up until the first four course dinner but that’s another
story without the happy ending. And I had a great time.</div>
<div class="MsoNormal">
<br />
*Results will vary depending on your level of intensity and your starting
weight* </div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com1tag:blogger.com,1999:blog-6608883268522434639.post-10888367791277452882011-03-14T14:34:00.000-04:002011-03-14T14:34:27.398-04:00Creamy Asian Tahini Noodles… Nom Nom Nom!<!--[if gte mso 9]><xml>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif";">by Hayley Shwaizer, CNP</span></b></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://lh4.googleusercontent.com/-kEIT_Zawxds/TX5fbxVaJUI/AAAAAAAAAEE/F95yHHksgPI/s1600/Asian+Noodles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="238" src="https://lh4.googleusercontent.com/-kEIT_Zawxds/TX5fbxVaJUI/AAAAAAAAAEE/F95yHHksgPI/s320/Asian+Noodles.jpg" width="320" /></a></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">The ultimate vegan
comfort food! I’ve made this dish for a few dinner guests now and I’ve gotten
rave reviews. There are a few steps to this recipe, but they’re well worth it.
You can buy soba noodles and dried seaweeds in the health food sections of a
quality supermarket, online or at your local health food store. Tahini or
sesame paste can also be found at the aforementioned shops or at specialty
Middle Eastern shops. </span></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 14pt; line-height: 150%;"> </span></b></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">1 <span> </span>250g packet of brown rice soba noodles (king
soba is my favourite brand), cooked as per package instructions</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">2 cloves<span> </span>garlic, diced</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">½ tsp<span> </span>dried red chili flakes</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">½ cup <span> </span>tahini (sesame paste)</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">¼ cup<span> </span>tamari/soy sauce</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">¼ cup<span> </span>pine nuts, toasted (approx. 5-10
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Vegetables<span> </span>Whatever you have on hand that you might
add to a stir fry such as: onion, celery, carrots, cauliflower, broccoli,
zucchini, bell peppers, mushrooms, green beans, bean sprouts, dark leafy greens
like kale, spinach, bok choy, or all of the above!</span></div>
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<ol>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Wash and chop
up your vegetables, soak the arame in filtered cold water, drain after 5-10
minutes, and set aside (note – you can use the discarded seaweed water to cook
with for added nutrients!)</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Bring a pot of
filtered water to a boil and cook you noodles as per package instructions,
rinse noodles in cold water, drain and set aside</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">In a separate
pot add a little water (instead of any cooking oils) to your garlic, ginger,
onion, carrots and dried red chili flakes and put on a medium heat for 5
minutes (note – if you want to use a cooking oil I suggest coconut oil)</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Give it a stir,
then add your other vegetables EXCEPT for the leafy greens, cook for 5-8
minutes</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Turn off the
heat, then add a touch more water, the tamari/soy sauce, tahini, leafy greens,
pine nuts, and noodles, stir it up and cover for 5 minutes then serve!</span></li>
</ol>
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<br /></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif";">Additional touches</span></b></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">For even more
protein, add hemp hearts at the end (they should not be cooked). You could also
add some toasted sesame oil, hot sauce, kelp/dulse flakes, sea salt and/or
pepper at the table for additional flavours. </span></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-73975179611379872042011-03-14T14:29:00.001-04:002011-03-14T14:35:34.750-04:00An Intro to Eating Sea Vegetables: My Top 5, How to, and Why!<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";"><b>by Hayley Shwaizer, CNP </b></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://lh4.googleusercontent.com/-bjBx2nB07U4/TX5dQelYC2I/AAAAAAAAAEA/i55Gp77j7Eg/s1600/seavegetables.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh4.googleusercontent.com/-bjBx2nB07U4/TX5dQelYC2I/AAAAAAAAAEA/i55Gp77j7Eg/s1600/seavegetables.jpg" /></a></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Eating seaweeds might sound
a bit unpleasant to those new to the idea, but as Healthy Hotties we know what
the Japanese have known for centuries - sea vegetables are alkalinizing superfoods,
packed with 10-20 times more nutrients than land plants (though technically
they are not plants nor animals, but algae). The wide varieties of minerals are
from the mineral-packed ocean waters they grow in, which simply cannot be found
among most other foods.</span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Sea vegetables have anti-inflammatory,
anti-cancer (especially colon and breast cancer), anti-coagulant,
anti-thrombotic, and anti-viral properties. While they have a considerate
amount of <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=135">other
benefits</a>, seaweeds are mostly known for their high concentrations of iodine
and vitamin K, needed for optimal thyroid function and to protect our bones,
prevent calcification of the arteries and to make sure our blood clots
normally. </span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Let me introduce you to my
top 5 sea vegetables so you can start adding them to your diet right away
without feeling the need to turn your nose up to the idea:</span></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif";">Arame
Strings</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif";"> </span></div>
<ul>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Thin noodle-like dark strings
of goodness that give an attractive blackish shine to any meal</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">A good seaweed to start
with because it is mild in flavour</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">You can add it to pretty
much anything like salads, sautéed vegetables, brown rice and stir fries. </span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Try it tossed with Chinese
cabbage, soy sauce, ginger, lemon juice and flax oil for a lovely Asian
variation of coleslaw</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Soak for 5 minutes in
filtered water, drain and use (careful, it expands to about 3 times the size!)</span></li>
</ul>
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<br /></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif";">Kelp
or Dulse Flakes</span></b></div>
<ul>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Very flavourful, light
brown to dark green in colour, usually found in a flake or powdered form</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">I use some in lieu of sea
salt when cooking several dishes. You can also keep a container of kelp flakes
on the table, mixed with garlic powder and pepper to add extra nutrition and seasoning
to your meals</span></li>
</ul>
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<br /></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif";">Kombu
Strips</span></b></div>
<ul>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Very dark in colour and
usually sold in strips</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Used to flavour soup
stocks, but also recommended to add to the pot when cooking beans because they
contain glutamic acid which softens the beans making them easier to digest and
prevent flatulence</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Soak for 10 minutes in filtered
water until soft, chop it up and add a 2” piece to your soups, stews and bean
dishes. Be sure to cook kombu for at least 20 minutes </span></li>
</ul>
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<br /></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif";">Nori
Sheets</span></b></div>
<ul>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Dark purple-black coloured
sheets that turn deep green when toasted</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">If you’ve ever had maki
rolls at a Japanese restaurant then you’ve already eaten nori!</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Vegetarian nori rolls are
fun to make and are a delicious healthy addition to your lunch box. All you
need are nori sheets, short grain brown rice, thinly sliced raw veggies to fill
them with such as celery, spring onions, carrots, cucumbers, or avocado... then
roll away! You may also want some tamari or soy sauce for dipping</span></li>
</ul>
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<br /></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif";">Spirulina
and Chlorella Powders</span></b></div>
<ul>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Blue-Green micro algae
powders with high levels of chlorophyll</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">The mother of all superfoods,
in my opinion, these powders are packed with nutrients and their proteins bind
to heavy metals and pesticides to help with detoxification. They also boost
immunity and energy levels</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">Add half a teaspoon of the
powder to an 8oz glass of water or add it to your smoothies or favourite fresh
juices such as apple or carrot juice to mask their taste</span></li>
<li><span lang="EN-US" style="font-family: "Arial","sans-serif";">You can also purchase them
in supplement form. Just be sure that the spirulina is <u>organic</u> and the
chlorella has <u>broken cell walls</u> for the best quality and highest absorption
rates</span></li>
</ul>
<span lang="EN-US" style="font-family: "Arial","sans-serif";"> </span>
<br />
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif";">Special Cooking Tips:</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif";"> </span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">The water seaweeds are
soaked in becomes very nutritious and flavourful and can be used in the recipe
you are making. To gain maximum flavour and nutrition, try to use the same
amount of water to soak your sea vegetables as is needed for your recipe. </span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">DO NOT OVERSOAK – The longer
you soak them the more important nutrients are drawn into the water and out of
the vegetables. Water also clogs sea vegetables rendering them less able to
absorb the flavours of the seasonings used in your recipes. </span></div>
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<br /></div>
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif";">Health
Concern</span></b></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Although highly nutritious by
absorbing so many minerals from the ocean, seaweeds may also absorb unwanted
heavy metals. Of most concern are the <u>high arsenic levels</u> found in some seaweeds,
especially one I didn’t discuss above called hijiki. Hijiki is like arame, but
stronger in flavour and higher in nutrients. It is difficult to find due to the
arsenic contamination which is very dangerous to consume. If you would like to
try some, be sure to get a <u>certified organic brand</u> such as Maine Coast
Sea Vegetables Inc.</span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">The five different types of
sea vegetables mentioned above are sure to get you moving in the right
direction, so try to incorporate some of
these wonderful mineral-dense gifts of the sea into your diet and let me know how
it goes! (You can start by checking <a href="http://healthyhotties.blogspot.com/2011/03/creamy-asian-tahini-noodles-nom-nom-nom.html">this recipe</a>).</span></div>
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</div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com1tag:blogger.com,1999:blog-6608883268522434639.post-91010451279833118732011-03-07T10:52:00.002-05:002011-04-15T13:33:14.147-04:00Love your Liver Smoothie<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://lh4.googleusercontent.com/-qMhO50wNyk0/TXT_LbSWUoI/AAAAAAAAAD4/N64hWDhjcKc/s1600/beetjuice.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://lh4.googleusercontent.com/-qMhO50wNyk0/TXT_LbSWUoI/AAAAAAAAAD4/N64hWDhjcKc/s200/beetjuice.jpg" width="140" /></a></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">This
smoothie is super rich in antioxidants, vitamins and minerals as well as having
many immune boosting properties. S</span><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">tudies
show that beets protect liver cells from harmful chemicals while dandelion
greens are known to improve liver function by enhancing the flow of bile. Say
‘I love you Liver’ by drinking one of these nourishing tonics every morning!</span><br />
<br />
<div style="margin: 0cm 0cm 0.0001pt; text-indent: 18pt;">
<b><u><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Ingredients</span></u></b></div>
<div style="margin: 0cm 0cm 0.0001pt; text-indent: 18pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1 small beet (juiced)</span><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;"></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">3 to 4 beet green leaves</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">3 to 4 dandelion leaves</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">½ lemon</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">2 apples</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1 inch fresh ginger</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1 cup water</span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Process all ingredients through your
juicer. Otherwise, if you have a powerful motor, blend all together in your
blender until smooth. Should be drunk first thing in the morning after
consuming an 8oz glass of pure water with lemon.</span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Recipe
adapted from The Green Smoothie Queen <a href="http://www.greensmoothiequeen.com/en/blog/archives/622">http://www.greensmoothiequeen.com/en/blog/archives/622</a></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Photo
courtesy of
<a href="http://www.essentiallyhealthyfood.com/essentially_healthy_food/drinks/page/2/">http://www.essentiallyhealthyfood.com/essentially_healthy_food/drinks/page/2/</a></span></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-51528638166293253512011-03-07T10:46:00.005-05:002011-03-08T08:32:44.885-05:00Love Your Liver<br />
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<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">by Kimberly Davidson
CNP</span></b></div>
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<br /></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">If
asked what the most important organ of the human body is, usually the brain or heart
are first to come to mind. No doubt we could not survive without either of
these, however today I nominate the liver as the most important organ of the
body. </span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">The
liver is responsible for over five hundred different functions in the body.
Yes, I said <u>hundred</u>. The liver is
the body’s major metabolic organ and plays a vital role in digestion. In
digestion, the liver synthesizes bile which is the primary product required for
digesting fats. Bile output, which is stimulated by the hormone secretin, is
necessary for the absorption of fats and fat-soluble vitamins (A, D, E and K).
During absorption, nutrients travel in the blood first to the liver via the
hepatic portal vein, so that the liver can have “first pick” of the nutrients.
Being that it is the liver that processes the many vital substances responsible
for the body’s overall health and well-being, amino acids, fatty acids and
glucose are removed and stored or processed in various ways. Just from amino
acids, the liver can synthesize lipoproteins, cholesterol, enzymes, blood
proteins such as albumin (the most abundant protein in the blood) and clotting
factors such as prothrombin and fibrinogen. Gluconeogenesis is an example of an
important bodily function occurring in the liver. Because the brain and red
blood cell production are dependent on steady levels of glucose, stores must be
maintained. Also, the liver will synthesize glucose when notified that glycogen
stores are low. In the absence of insulin, fructose, which is hydrolyzed from
sucrose, is able to enter muscle cells and adipocytes. Fructose is metabolized
primarily in the liver. </span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Although
the largest, this modest organ is often overlooked, probably much due to its
association with being called ‘the filtration plant of the body’. None of us
really want to know what goes on at a filtration plant, however we all
recognize that we cannot live without one. The liver is similar to this. As
mentioned above, the liver is responsible for so many vital functions that
determine our survival, however it is the detoxification process that is most
impressive. Everything that enters the body must pass through the liver via the
hepatic portal vein. It is the liver cells that remove all nutrients from the
blood, as well as any bacteria, microbes or pathogens that have entered the
blood stream. If you stop to think about how many toxins we are exposed to
everyday, we then realize the importance of our liver. From the food we eat,
the air we breathe, the water we drink and the products we use daily, it is no
wonder why our liver is probably the most over worked organ in our body. The
reason why the human body can withstand such dangerous exposure is due to the
liver’s evolved neutralizing abilities. Within the bile that it secretes, the
liver contains enzymes that chemically modify the toxins and then properly
dispose of them. If the liver is at all compromised, the detoxification process
therefore is also compromised. Many studies have shown strong connections
between a malfunctioning liver and cancer. It is well known that environmental
pollutants (cigarette smoke, herbicides, pesticides, car fumes etc.) are
precursors to cancer as well as other illnesses. A body that is unable to
protect itself against exposure to these toxins is therefore at greater risk
for these diseases. </span></div>
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<br /></div>
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<br /></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Fortunately,
for those with compromised livers, proper dietary measures, special supplements
and herbs along with bi-annual detoxing, the liver can repair itself. Because
of the many vital roles that the liver does, nature has provided a surplus of
liver tissue. If ever the liver experiences damage or must undergo surgery to
have part of it removed, this miraculous organ is actually capable of
regenerated itself to where it can function again at 100%!!! This is not to say
we can do what we please and not worry about the consequences; quite the
opposite. Now knowing the importance of our liver and all it does to protect us
from illness, the answer seems pretty obvious. Love your liver and it will love
you!!! </span><br />
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: x-small;"> </span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;"><a href="http://healthyhotties.blogspot.com/2011/03/love-your-liver-smoothie.html">Click here for my "Love Your Liver" smoothie recipe</a>. </span><br />
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">*Please
stay tuned for Part II – <u>How to Properly Detox</u> , which will be featured in
April’s <i>Healthy Hotties</i> blog.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">References:</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Michael
Murray, N.D and Joseph Pizzorno, N.D, Encyclopedia of Natural Medicine, 2<sup>nd</sup>
Edition, Three Rivers Press, 1998</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Elson
M. Haas, M.D, Staying Healthy with Nutrition, 21<sup>st</sup> Century Edition,
Celestial Arts, 2006</span></div>
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<br /></div>
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<br /></div>
<br />Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com2tag:blogger.com,1999:blog-6608883268522434639.post-65507618023221496742011-03-02T14:08:00.001-05:002011-03-08T08:33:28.091-05:00How Foods Can Keep you Warm this LONG Winter…<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;"><b>by Lisa Batson, CNP</b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://lh3.googleusercontent.com/-KT5OH_AznyE/TW6UwWFzgWI/AAAAAAAAAD0/SB9UJ48Ljv8/s1600/winter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://lh3.googleusercontent.com/-KT5OH_AznyE/TW6UwWFzgWI/AAAAAAAAAD0/SB9UJ48Ljv8/s320/winter.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">It’s
March, snow is STILL falling, and we’re all just sick to death of winter. But as much as we are dreaming about those
summer months, we still have to eat like its winter. What does this mean? Well,
most of us don’t take much time to think about how our food choices play a role
in keeping us comfy, cozy, warm and happy when the Canadian weather feels like
a little more than we can handle. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Eating
for the seasons, (aka: following the idea of warming vs. cooling food), is a
widely acknowledged practice that can really help us sail smoothly through
those winter blues. The idea is that our bodies will function more efficiently
when food is consumed that supports our body’s natural state. In summer, when
the weather is hot, our bodies want light & fresh seasonal foods that help
the body stay cool and that we can digest easily while providing lots of
necessary fluids, vitamins and minerals. Conversely, in the colder months, it’s
best to make choices that naturally promote feelings of warmth and contentment
in the body. So, how can you make these better choices this winter season? Here
are some guidelines:</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Firstly,
you should look to the more warming, autumn harvest or root vegetables,
including carrot, sweet potato, winter squash, turnip, beet, onions and garlic.
Some other yummy and nutritious foods that support warmth include beans &
lentils, nuts, tempeh, coconut and any pretty much all cooked or stewed
vegetables. Whole grains like barley, oats and brown rice are warming, and also
contain lots of important nutrients to support mental health and happiness,
adding another level of fighting power against those winter blues. Make sure to
also use more warming spices like ginger, curry, cayenne, cumin, cinnamon,
turmeric and mustard seeds. To keep your body warm and your circulation flowing
in the colder winter months, the ideal diet for comfort & joy should
consist of predominantly warming foods and spices. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">The
best ways to make sure you’re getting your fill of warming goodies is to eat
lots of cooked plant-based whole foods. Personally, I can’t get enough of stews
and soups this time of year. They are so easy and so practical to those of us
who don’t have tons of time during the week to cook – which these days is
pretty much everybody. They are super-low maintenance, highly nutritious, and
wonderful to prepare in advance – so they can be a quick lunch or reheated
dinner within minutes. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">My
very favourite thing to eat this time of year is roasted root vegetables! They
are so sweet and hearty and delicious, and go amazingly with any meal. Try the
very simple roasted root vegetable recipe below and let me know if you love
these kickass veggies as much as I do. Sooo good!</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Autumn
Roasted Root Vegetables</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1
sweet potato, cubed</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">3
large carrots, sliced thickly</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1
medium white onion, sliced</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">2
cup butternut /winter squash, cubed</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">3
beets, de-skinned & chopped</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1
cup turnip, sliced or cubed</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">2
tbsp olive oil</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">2
cloves garlic, minced</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1
tsp rosemary</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">1
tsp oregano</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">½
tsp sea salt.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Preparation:</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">Add
all cut vegetables in a mixing bowl. Preheat oven to 375. Add olive oil,
garlic, rosemary, oregano, and sea salt in a mixing bowl, & toss with
vegetables. Roast for 40-50 minutes. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;">*Picture by Evgeni Dinev</span><span class="Apple-style-span" style="border-collapse: separate; color: black; font-family: Arial,Helvetica,sans-serif; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="font-size: 10px;"><h2 style="font-family: Arial,Helvetica,sans-serif; font-size: 1.6em; font-weight: bold; margin: 0px; outline-style: none; padding: 0px;">
</h2>
</span></span><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 11pt;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-75238593343103356282011-02-28T11:03:00.000-05:002011-02-28T11:03:25.809-05:00Is Kombucha a Wonder Drink or Foodie Fad?<!--[if gte mso 9]><xml>
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<span lang="EN-US" style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11pt;"><b>by Lisa Batson, CNP</b> </span></div>
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<br /></div>
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<a href="https://lh6.googleusercontent.com/-ujQ7O8vovxk/TWvHHyKjcDI/AAAAAAAAADw/Ouev7uRXJfY/s1600/Kombucha.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://lh6.googleusercontent.com/-ujQ7O8vovxk/TWvHHyKjcDI/AAAAAAAAADw/Ouev7uRXJfY/s1600/Kombucha.jpg" /></a></div>
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<span lang="EN-US" style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11pt;">Kombucha
has sprung up on the shelves of every big and small health food store over
night. Don’t get me wrong, I love it, and it always calms my nerves a little
bit and I know it’s good for my digestion. But at $4 a bottle at most retailers
it’s an expensive daily habit. And like goji berries and noni juice and tons of
other overnight heath food sensations, I’m often left wondering if it really IS
all that good for me? So I started to do some research, and this is what I
found.</span></div>
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<br /></div>
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<span lang="EN-US" style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11pt;">Kombucha is
a ‘living’ health drink made by fermenting tea and sugar with the kombucha
culture. It is thought to have originated from China and has been used for
thousands of years, and was referred to as the ‘tea of immortality.’ It seems that
this super-tea has been around and healing since the Tsin Dynasty in 221 BC. </span></div>
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<br /></div>
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<span lang="EN-US" style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11pt;">Very
impressive history but what health benefits can Kombucha actually offer? The
Kombucha culture is a mushroom, often called a ‘scoby’ that stands for
‘symbiotic culture of bacteria and yeasts’. The culture is placed in black or
green tea and turns the sweet tea into a delicious and bubbly beverage
packed-with vitamins, minerals, enzymes and health-promoting organic acids. </span></div>
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<br /></div>
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<span lang="EN-US" style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11pt;">As the
Kombucha culture digests the sugar it produces a range of organic acids
including glucuronic acid and lactic acid. It also produces vitamins,
particularly B vitamins and vitamin C; as well as amino acids and enzymes. And
the scoby itself is filled with a plethora of health-supporting probiotic microorganisms
to support body systems. </span></div>
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<br /></div>
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<span lang="EN-US" style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11pt;">In terms of
health benefits, although research has not been extensively done to support its
positive effects, thousands of years of experiential use support a wide range
of health benefits for all body systems. Kombucha is well known for it’s
detoxifying effect, which is caused by the all-mighty glucuronic acid produced
in the fermentation process. This is the body’s most important detoxifier and
helps the kidneys flush all the nasty things we put into our bodies. Kombucha
is known to have antibiotic, antifungal and antiviral properties which help our
immune systems fight off foreign invaders.</span></div>
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<br /></div>
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<span lang="EN-US" style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11pt;">Some of the
most common acknowledged benefits include increased energy levels, decreases
digestive problems & candidiasis, and is thought to improve hypertension,
allergies, cancer, HIV, chronic fatigue and especially arthritis.</span></div>
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<br /></div>
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<span lang="EN-US" style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11pt;">Lastly, and
most exciting to me, is that I recently found out how that I can make kombucha
for myself at home in approximately two weeks of beautiful fermenting! So, I do
plan to continue drinking kombucha as often as possible – but to spare myself
the sticker shock, I am definitely going to start brewing at home.</span></div>
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<br /></div>
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<span lang="EN-US" style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11pt;">If you want
to give it a go, check out <a href="http://www.wikihow.com/Make-Kombucha-Tea">http://www.wikihow.com/Make-Kombucha-Tea</a>
for step by step info on how to make it along with a video.</span></div>
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<span lang="EN-US" style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11pt;">Happy
Kombuching!</span></div>
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<br /></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com1tag:blogger.com,1999:blog-6608883268522434639.post-68873423606876369292011-02-25T09:47:00.004-05:002011-02-25T10:50:05.871-05:00Wholesome Baked Beans (crock pot style) - Hearty Antioxidant’s Recipe<span id="internal-source-marker_0.8400549454356665" style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">by Denise Rodrigues, RCNP, ROHP</span><br />
<span id="internal-source-marker_0.8400549454356665" style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;"><br class="kix-line-break" /></span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: small;"><a href="http://2.bp.blogspot.com/-TeUaYsPcm8c/TWfA2u1yXFI/AAAAAAAAADs/0vKtiookHkg/s1600/Wholesome+Baked+Beans.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="195" src="http://2.bp.blogspot.com/-TeUaYsPcm8c/TWfA2u1yXFI/AAAAAAAAADs/0vKtiookHkg/s200/Wholesome+Baked+Beans.jpg" width="200" /></a></span></div>
<span id="internal-source-marker_0.8400549454356665" style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Kidneys
beans or any type of beans for that matter is a very good way of
balancing blood sugar related to cardiovascular diseases. I chose
kidney beans because it’s widely available and more people are familiar
with it. One cup of kidney beans provides about 45 % of the daily
recommended intake of fibre and when combined in the digestive tract, it
becomes gelatinous which combines with excess bile and carries
cholesterol through the intestines for further elimination. Beans are
very versatile and can be used as a side dish, as a main course or
either in a soup or salad.<br class="kix-line-break" /><br class="kix-line-break" />Other
built up toxins and bacteria in the body also gets eliminated through
the process due to the high percentage of soluble fibre content in this
recipe.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;"><br class="kix-line-break" /><br class="kix-line-break" />Ingredients: </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">2 pounds organic kidney beans</span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 medium onion, diced<br class="kix-line-break" />3 heads garlic, minced<br class="kix-line-break" />2 medium red bell peppers, diced into small pieces<br class="kix-line-break" />2 small zucchinis, diced in small squares <br class="kix-line-break" />1/2 cup raw honey <br class="kix-line-break" />1/2 cup organic blackstrap molasses (amazing source of iron) <br class="kix-line-break" />1/4 can organic tomato sauce (another source of iron)<br class="kix-line-break" />1 bulb of fresh anise<br class="kix-line-break" />1-2 tsp tamari sauce-seasoned to taste</span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Optional: 2 blocks of tempeh diced into ¼ inch cubes</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;"> </span><br />
<span style="font-size: small;"><br /></span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Preparation:</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Soak
the beans overnight for 8 to 10 hours in filtered water with 1 tsp
lemon juice to increase the digestibility and neutralize phytic acids
which cause gas and bloating <br class="kix-line-break" /><br class="kix-line-break" />Place
the beans in the Crock-Pot and cover with fresh filtered water. Put the
lid on and cook on low heat for 4-5 hours or until beans are tender
when you poke them with a fork. Timing varies depending on your
Crock-Pot. <br class="kix-line-break" /><br class="kix-line-break" />Drain
off most of the excess liquid from the beans after four hours, except
for about 1 cup. Mix all the remaining ingredients, (except for the
vegetables) into the Crock-Pot and cook for another 1-2 hours or until
desired texture is reached, add vegetables in at the last half hour of
cooking<br class="kix-line-break" /><br class="kix-line-break" />Serve warm or cold depending on the season, garnish with fresh parsley or dried grounded basil leaves </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;"> </span><br />
<span style="font-size: small;"><br /></span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Nutritional Value: </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">soluble
fiber all star, high in iron, excellent source of molybdenum, very good
source of folate and manganese. Very high source of protein, thiamin
(vitamin B1), phosphorus, copper, magnesium potassium and vitamin K as
well. Blackstrap molasses is also very high in iron.</span><br />
<span style="font-size: small;"><br /></span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: small; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Enjoy!</span>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-51495586578200000432011-02-21T11:54:00.003-05:002011-02-22T12:54:56.962-05:00The Impact of Dehydration on Asthma<br />
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<span style="font-size: small;"><b>By Maria E.
Roldan, RNCP, ROHP, NNCP</b></span></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<span style="font-size: small;">The incidence
of asthma is growing in number and severity and most people are either put on medication or are using over the counter drugs to deal with it. Dr. F.
Batmanghelidj in his book “Your body’s many cries for water”<a href="http://www.blogger.com/post-create.g?blogID=6608883268522434639#_edn1" name="_ednref1" title=""><span class="MsoEndnoteReference"><span class="MsoEndnoteReference">[i]</span></span></a>,
explains a very important point that has been overlooked when treating this
condition: dehydration. Inadequate water consumption has an impact in the
development of asthma and this should be addressed before prescribing any
medication. </span></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-LOVUkQDfSyo/TWKYqubN7HI/AAAAAAAAADo/NWhOSHZ_f68/s1600/water.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="188" src="http://1.bp.blogspot.com/-LOVUkQDfSyo/TWKYqubN7HI/AAAAAAAAADo/NWhOSHZ_f68/s200/water.jpg" width="200" /></a></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<span style="font-size: small;">The human body
is composed of 75% water and it has systems that regulate its distribution.
Those systems of “drought management”, have established certain priorities
according to the importance of the organs (for instance, the brain is treated
with the highest priority). Histamine is in charge of the water regulation
system so when we don’t drink enough water, it becomes overly active. If the
dehydration becomes chronic, too much histamine is released and can cause
allergies, asthma, and chronic pain in different parts of the body. But these
conditions should not be treated with medication (i.e. antihistamines) because they
are signals telling us that there is a shortage of water in your body.</span></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<br /></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<span style="font-size: small;">If a state of
chronic dehydration in the body causes asthma, the person will experience
increased respiratory distress, coughing and excess mucous secretion. All that
bronchial constriction is caused by increased levels of histamine in the lung
tissue. The lungs need water to keep the air passages moist and to prevent them
from drying up when air circulates in and out. Therefore, the release of
histamine in the lungs is really a response from the body to preserve its
levels of water in an organ that is a major site of water loss.</span></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<br /></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<span style="font-size: small;">The minimum
daily water intake should be 6 to 8, 8oz glasses per day (alcohol, coffee, tea
and caffeine-containing beverages do not count as water) and the best times to
drink it are half an hour before taking food and two and a half hours after
each meal. A rule that can be used to calculate the number of glassed needed is
to drink a half-ounce of water for every pound of body weight. On average, a
patient suffering from asthma should see positive results after three to four
weeks of regulating their body water levels (Batmanghelidj 135-136). Something
to keep in mind is that the increase of water intake should be done gradually
and sustained on a daily basis. Overdrinking or “binging” in water for a few
days is not going to undo the damage of months or years of chronic dehydration.</span></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<br /></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<span style="font-size: small;">Watching the
levels of potassium intake is also recommended for asthmatics because high
amounts of it can promote the increase of histamine production. A good example
of this is orange juice, which has a very high amount of potassium, therefore,
a maximum of two glasses a day should be consumed.</span></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<br /></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<span style="font-size: small;">In regards to
the quality of drinking water, it is ideal if the patient uses filtered water.
Chlorinated water, besides causing skin irritation and destroying the friendly
microflora of the digestive track, forms free radicals and promotes oxidation
(it can for instance deplete our vitamin E reserves). Even worse, chlorinated
water contains chemical compounds called trihalomethanes, which are carcinogens
that result from the mix of chlorine with organic matter. These chemicals can
cause mutations by altering DNA and can also suppress the function of the
immune system. In addition, chlorine has been proven to aggravate asthma in
children, especially in those who get exposed to it by frequent use of swimming
pools<a href="http://www.blogger.com/post-create.g?blogID=6608883268522434639#_edn2" name="_ednref2" title=""><span class="MsoEndnoteReference"><span class="MsoEndnoteReference">[ii]</span></span></a>.</span></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<br /></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<span style="font-size: small;">It is
refreshing to find theories that offer new options for the prevention and
treatment of conditions like asthma, which affect an increasing amount of
people every day. Keeping the body hydrated with good quality water is the
goal. It seems so simple that many people, including doctors, have completely
forgotten its value. I don’t think that water alone can cure asthma, because it
has also been proven that exposure to allergens (environmental and in food) are
major factors in developing this condition. However, the explanations mentioned
above, about how the body regulates its water levels with the help of histamine
make total sense. I think that water therapy is definitely worth trying and
maintaining in the long run because it will be extremely beneficial for your
general health. The other lesson here is that medication in many cases works
against you and can make you ignore your own body’s signals for help. Like Dr.
Batmanghelidj points it out in the cover of his book: <i><b>“You’re not sick; you’re
thirsty. Don’t treat thirst with medication”.</b></i></span></div>
<div class="MsoFootnoteText" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
<br /></div>
<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br clear="all" /></span>
<br />
<hr align="left" size="1" width="33%" />
<div id="edn1">
<div class="MsoEndnoteText" style="line-height: 150%;">
<span style="font-size: small;"><a href="http://www.blogger.com/post-create.g?blogID=6608883268522434639#_ednref1" name="_edn1" title=""><span class="MsoEndnoteReference"><span style="line-height: 150%;"><span class="MsoEndnoteReference">[i]</span></span></span></a><span lang="ES-CO" style="line-height: 150%;"> Batmanghelidj, F. </span><span style="line-height: 150%;">Your
Body’s Many Cries for Water. USA: GHS Inc, 2008</span></span></div>
<div class="MsoEndnoteText" style="line-height: 150%;">
<br /></div>
</div>
<div id="edn2">
<div class="MsoEndnoteText" style="line-height: 150%;">
<span style="font-size: small;"><a href="http://www.blogger.com/post-create.g?blogID=6608883268522434639#_ednref2" name="_edn2" title=""><span class="MsoEndnoteReference"><span style="line-height: 150%;"><span class="MsoEndnoteReference">[ii]</span></span></span></a><span style="line-height: 150%;"> “Rethinking Chlorinated Tap Water”, article by Dr. Zolta
P. Rona MD MSc. IHN Notes, P. 36</span></span><br />
<br />
<i><span style="font-size: x-small;"><span style="line-height: 150%;">* Image courtesy of Seaskylab</span></span></i><span class="Apple-style-span" style="border-collapse: separate; color: black; font-family: Arial,Helvetica,sans-serif; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="font-size: 10px;"></span></span><span style="font-size: small;"><span style="line-height: 150%;"> </span></span></div>
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</div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0tag:blogger.com,1999:blog-6608883268522434639.post-32041072108939048922011-02-20T11:22:00.002-05:002011-03-09T14:01:41.335-05:00Quick and Easy Banana Muffins (Gluten and Grain-Free Options)<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-RCn8Q-GE8QU/TWE_lZt3riI/AAAAAAAAADg/UH1Bo2e6Uac/s1600/Banana_Muffins.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-RCn8Q-GE8QU/TWE_lZt3riI/AAAAAAAAADg/UH1Bo2e6Uac/s1600/Banana_Muffins.jpg" /></a></div>
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<span id="internal-source-marker_0.8349683847288891" style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-weight: normal; text-decoration: none; vertical-align: baseline;">A healthy snack with only 3 ingredients! </span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-weight: normal; text-decoration: none; vertical-align: baseline;">If you add protein powder it can be a good breakfast option too, for days when you’re on the go.</span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-weight: normal; text-decoration: none; vertical-align: baseline;">Heads up: without gluten these muffins won’t rise, but are still healthy and delicious.</span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Ingredients:</span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">2 ½ cups brown rice flour (1 cup can be hemp or rice protein powder, or for a grain-free option use almond flour)</span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">2 tsp baking powder (optional)</span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 ½ cups (about 2 large or 4 small) mashed ripe bananas</span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;"></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Directions:</span></div>
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<li style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Preheat oven at 350</span><span style="background-color: transparent; color: black; font-size: 6.6pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: super;">o</span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">F</span></li>
<li style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Mash bananas in a mixing bowl, then add the dry ingredients to make a nice dough</span></li>
<li style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Line a 12-muffin tray with muffin cups or lightly grease the tray with coconut oil</span></li>
<li style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Place about 1/3 cup of dough in each muffin cup</span></li>
<li style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Bake for 45 minutes (or until muffin surfaces are firm and dry)</span></li>
<li style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Allow to cool before removing from tray</span></li>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Hayley Shwaizer, CNP (recipe courtesy of: Randall, Rose Marie, 1976 from her book </span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-weight: normal; text-decoration: none; vertical-align: baseline;">The Nine Biggest Problem Foods - and how to live without them, </span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">RoR Books, 2006)</span></div>Healthy Hottieshttp://www.blogger.com/profile/10508792440366604709noreply@blogger.com0