Tahini & Sprout Brown Rice Spaghetti with Kale

by Lisa Batson CNP

1 packet brown rice spaghetti

1 cup tahini

1 cup mixed sprouts (alfalfa, sunflower, pea)

½ cup mushrooms, chopped

½ cup zucchini, chopped

1 cup tomatoes, chopped

1 onion, chopped

3 cloves garlic, chopped

2 cups kale, chopped

2 cups spinach, chopped

¼ cup coconut oil

2 tbsp lemon juice

1/2 tsp sea salt

Preparation:

Bring pot of water to a boil, add brown rice pasta reduce heat and simmer until pasta is tender. Drain. Note: If you have not worked with brown rice pasta before, please note that water becomes starchier than normal pasta, and sometimes it is helpful to dump and replace some water part way through cooking process.

In a saucepan, add coconut oil, onion, and garlic and sautee until onions are translucent. Add zucchini, mushrooms, tomatoes and kale, and sautee for 5 minutes. Once vegetables are cooked to desired texture, add spinach to saucepan for 1 minute, and when it begins to melt, add pasta, tahini, lemon juice and sea salt and mix together. Add sprouts as garnish before serving

Voluntary Simplicity

Voluntary simplicity is not about poverty or self-inflicted deprivation, but about determining what is important and clearing away the rest. It’s about wanting less, working less and spending less. It’s about paring life down to its essentials – those activities and relationships you either need or truly cherish. It’s about improving the quality of life and unburdening it, no longer feeling like there aren’t enough hours in the day. By simplifying, you limit the amount of things that bring you stress, and you become more at peace, relaxed and fulfilled.

These concepts were brought to my attention in the course Nutrition and the Environment at the Institute of Holistic Nutrition and they really hit home for me. Below is a list of simplicity values brought together by Linda Breen Pierce (who started the Voluntary Simplicity notion) that may help you to see where you can start to make some positive changes to improve your life:

·       Eliminating excess possession and activities that produce physical and mental clutter or are incompatible with our highest values

·       Limiting consumption of material goods to items that are truly needed or valued, focusing on items that have the least impact on non-renewable resources and are durable, functional and aesthetically pleasing

·       Applying ourselves to meaningful, satisfying work  that serves as a platform for our unique, creative talents and skills, and which also makes a contribution to the community (whether that work is for pay or volunteering)

·       Living in ways that preserve the earth’s resources such as recycling and reducing (avoiding purchases that are wasteful of the earth’s resources) and sharing of material goods

·       Developing compassion for poor and disadvantaged people, making financial contributions or volunteering our efforts to help those less fortunate

·       Investing time and energy to develop close, rewarding relationships with family and friends

·       Experiencing the splendor of natural beauty, feeling the connection between nature and our inner selves and to the spiritual presence we feel when we are quiet in nature

·       Exploring our spiritual selves, through meditation, prayer, journal writing, mindfulness, yoga or other spiritual or religious practices

·       Developing a deep sense of peace and joy by learning to live in the present moment (not worrying about the future or dwelling on the past) and enjoy the everyday wonder of our lives

·       Taking good care of our bodies by eating a diet rich in healthy, unprocessed foods and by exercising regularly – often by walking, bicycling, running, yoga or other activities which enhance our awareness of the body and are non-competitive in nature

·       Becoming more self-reliant in our daily needs such as repairing our possessions and home or exchanging services with others such as baby-sitting, hair cutting and car repairs…etc.

·       Depending less on the one-car-per-adult form of transportation focusing on alternative methods such as walking, bicycling and public transportation

You can add or remove items from this list as you see fit. As we start to remove clutter and unhealthy habits and relationships from our lives it becomes easier to live a happier, more fulfilling life every day and learn what it is that we truly need, rather than what commercials tell us we need to live happily. When creating my goals and resolutions for the New Year I always refer to this list to help me focus on what really matters in life. There is a lot of self-exploration in this process so enjoy the trip!

Hayley Shwaizer, CNP

Easy Split Pea Soup in the Slow Cooker

This is a great tasting soup which is easy on the pocket, totally nourishing and very warming on a cold winter’s night. One of the best parts of slow cooking - a nice hot supper already made for you when you get in from a hard day of work! For a complete protein I recommend dipping a crispy whole grain dinner roll into this hearty meal.

-        2 cups of dried split peas

-        6 cups water or vegetable stock (preferably homemade)

-        1 small yellow onion, chopped

-        2 carrots, peeled and chopped

-        2 celery stalks, chopped

-        Some salt and pepper to taste

1.     Rinse and sort through the split peas

2.     Place everything in the slow cooker for 8-10 hours on low or 4-6 on high

3.     Serve with whole grain crusty rolls or fresh French baguette with organic butter

Hayley Shwaizer, CNP

Depression

By Ilona Napravnik C.N.P 

In the modern world, the sheer number of individuals who describe themselves as depressed or seek medical treatment for “depressive” symptoms have skyrocketed to epidemic proportions.

The medical explanation for depression is a chemical imbalance in the brain which has many causes, ie. hormone imbalance in post partum depression, serotonin increase in individuals, lack of sunlight in seasonal attention disorder, etc.  This article is not intended as a discussion of the merits of any of the theories but a guide to dietary changes which alleviate symptoms of depression in individuals. 

To tackle depression one must realize avoiding dietary missteps is far more important than adding substances to the diet.  Forefront on the list of foods to avoid is sugar.  In the very short run, sugar boosts mood and increases energy but this reaction is only temporary.  Once the sugar is in the blood stream, the body signals an insulin increase to lower blood sugar, this insulin is the reason for the inevitable crash following an intake of sugar.  Within a short while after consuming sugar, the body is more drained than prior to it’s ingestion.  Secondly, but not insignificant is the addition of caffeine and alcohol in modern diets.  Again these substances appear to enhance mood but are in fact suppressing in the long run.  This is a hard transition, as most individuals have a coffee with sugar first thing in the morning, but is of vital importance to regain appropriate mood and energy balance.

Foods good to consume are in the Omega 3 fats category, ie. salmon, walnuts, cold water fish.  As many studies have observed, the reliance on Omega 3 fats in the diet is related inversely with depressive tendencies.  The highest fish consuming countries, ie. Japan and China, have substantially lower incidence of depression compared to North American or “Western” societies. 

The other important nutrient for depression is folic acid.  Folic acid is deficient in individuals with depression and the common belief is with adequate folic acid levels, the brain will react appropriately to external stimulus. 

Both of the above nutrients are known as “brain food” and in this regard can be viewed as balancing the chemicals in the brain. 

Of outmost importance in the battle with depression is an adoption of a healthy diet with a heavy emphasis on fish sources. 

*This article is not intended as a replacement for medical advice but merely a balanced diet to aid in the pursuit of health.  If your symptoms are severe and your depression prolonged, please seek medical advice.*

SEASONAL AFFECTIVE DISORDER (SAD)

by Denise Ann Rodrigues, R.N.C.P, R.O.H.P

Moving in to the winter months, longer nights and shorter days in winter arrives while longer days and shorter nights in the summer approaches which means less sunlight throughout the winter months and varying changes in the amount of sunlight we receive throughout different seasons.  This will of course affect our natural circadian rhythm (sleep and wake cycles) and the feel good hormone “serotonin” responsible for mood regulation.  The sleep hormone “melatonin” released by the pineal gland is decreased and stress hormone “cortisol” released by the adrenal glands is increased. Hmm, no wonder why we appear to be more stressed in the winter months and our adrenals are out to toast.

SAD is just another form of “seasonal depression” for which the causes are unknown by scientists but it has been acknowledged that sunlight reduction is a major contributor.  It can be very challenging to determine the difference between seasonal depression and other depression related conditions.  Serious cases involve substance abuse, school and work problems, suicidal thoughts.

Symptoms:

·        Depression

·        Hopelessness

·        Anxiety

·        Loss of energy

·        Social withdrawal

·        Oversleeping

·        Loss of interest in activities you once enjoyed

·        Weight gain

·        Difficulty concentrating and processing information

·        Appetite changes, especially a craving for food high in carbohydrates

Reverse seasonal affective disorder (hypomania) can occur in the spring and summer months as well.  These symptoms can result in bipolar disorder and includes:

·        Persistently elevated mood

·        Increased social activity

·        Hyperactivity

·        Unbridled enthusiasm out of proportion 

Get tested to see if there is a possible diagnosis if you believe you have SAD.  Clinically, antidepressants are used for seasonal depression, be open to other “natural alternatives” as well.

Counseling

Cognitive behavioral-therapy has shown to provide emotional support to patients suffering from this condition.  Psychotherapy is another option to treat this imbalance as moods can also affect how a person reacts and psychotherapy can teach someone how to let go of negative thoughts and manage stress.

Lifestyle Changes

Spending more time with loved ones and making your living and working environment brighter and sunny is beneficial. Positive thoughts and things, taking long walks and being in nature and sitting under a tree helps, regular exercise such as walking and biking has therapeutic benefits.  Acupuncture, yoga, meditation, massage therapy and guided imagery can be very helpful in managing SAD.

Melatonin

Melatonin supplementation helps regulate mood, seasonal changes affects melatonin level in the body as we talked about earlier.  Please consult a health care specialist before doing so.   

Light Therapy

Full spectrum light therapy is designed to replicate natural sunlight and known to be effective since controlled studies concluded that it works by restoring proper melatonin synthesis and secretion, stimulating normal circadian rhythms (natural 24 hour release of the body’s hormones) One can also try replacing standard light bulbs at home with full-spectrum light bulbs.  And don’t forget your Vitamin D, at the least 2000 IU’s per day.  You can double the dose in winter months by supplementing and maximize on food therapy.  Yes, fresh fruits and vegetables, at least 2 – 3 liters of water per day, 25-40g of fiber, optimal protein and carbohydrate intake.

St John’s Wort ( Hypericum perfoliatum )

St. John’s Wort extract given at a dosage of 300 mg three times per day has had positive effects at relieving SAD on its own.  Studies show a higher potency when used with the combination of light therapy.

Stick to the plan, no more winter blues!

·        Nurture yourself

·        Practice stress management

·        Always socialize and share feelings with loved ones

·        Take regular vacations to warm sunny areas and countries if you can

References

*Murray, Michael, N.D and Pizzorno,Joseph, N.D-Enclopedia of Natural Medicine, revised 2^nd Edition: Three Rivers Press1997. pgs 792-793

*N. Rosenthal et al, Antidepressant Effects of Light in Seasonal Affective Disorders, Am J Psychiatry 142 (1985): 163-170

http://www.mayoclinic.com/health/seasonal-affective-disorder/DS00195

http://www.webmd.com/depression/tc/seasonal-affective-disorder-sad-topic-overview

To D, Or Not To D

On November 30, 2010, the Institute of Medicine’s (IOM) Food and Nutrition Board (FNB) revealed in a report requested by the Canadian and American governments, that North Americans are receiving acceptable levels of vitamin D.   This statement is in complete opposition of past and recent reports that state large percentages of Canadians and Americans are in fact deficient in this vitamin. The headline “Vitamin D deficiency soars in the U.S., study says”, appeared in Scientific American March 23, 2009.  Quite simply, it states that three-quarters of teens and adults are deficient in vitamin D correlated with diseases from cancer to diabetes.  These findings were published in the Archives of Internal Medicine.  

The IOMs New Guidelines

Determining daily dietary reference intakes (DRIs) for vitamin D has been assessed by a committee chosen by the IOM.  Taking into consideration dietary vitamin D levels in the body as well as the synthesis of vitamin D from sunlight exposure, it was concluded North Americans require 400 IUs daily while the recommended daily dietary allowance was                                     increased to 600 IUs, specifically for bone health.  They also set the acceptable level of vitamin D in the blood at 20 ng/m, ascertained by a specific test called 25 (OH) D3.  They also raised the upper limit or the amount one can take without side effects to 4,000 IUs of vitamin D.  Although the new guidelines are a move in the right direction, those who relentlessly study this precious vitamin feel disappointed with the narrow vision of the report (bone health only) along with the low values.

What the Experts Say 

 The IOM committee makes the assumption that due to cancer risk, most people endure little sun.  Dr. John Jacob Cannell MD, the executive director of The Vitamin D Council in the United States and a well known researcher specializing in vitamin D makes an interesting point.  He declares the report cautions against natural vitamin D – the sun, considering a range of up to 30 minutes of sunshine without sunscreen can produce 10,000 IUs.   He humorously indicates that the Food and Nutrition Board “is implying that God does not know what she is doing”(6).  Dr. Heaney MD, considered a leading vitamin D researcher says, “there were no day to day vitamin D scientists on the panel, and the working vitamin D community says they’re off base”(3), referring to the IOM committee and their findings.  Both Dr. Heaney and Dr. Cannell state that many studies showing a correlation between higher vitamin D intake and its health benefits beyond just bone health were ignored.  Carole Baggerly, founder of Grassroots Health weighs in adding, the committee excluded decades of epidemiological studies that had backed up the connection between multiple diseases, subsequent deaths and vitamin D use.

What Vitamin D Level Is Considered Deficient?

The IOM characterizes a deficiency as less than 11 nanogram/millilitre.  In Canada, 2 laboratories that measure vitamin D levels claim deficiencies at either less than 25 or less than 30 ng/mL.  Dr. Cannell claims a 25 (OH) D of 30 ng/mL is too low.  He would like to see winter and summer values remain between 50-80 ng/mL.  It is important to understand that this optimal range does not happen overnight.  Dr. Heaney regards the IOM as not having met the standard explaining that vitamin D intake should equate to maintaining blood levels between 40-60ng/mL.

The Individual Approach           

Stipulating a standard dose for an entire population is a cookie cutter approach, an approach that defies the unique biological makeup of the Homo sapien species.  Personal factors such as illness, skin colour, age, sun exposure, sunscreen usage, diet, residence, weight and body fat percentage, should play a role in deciding dosage because quite frankly vitamin D benefits go beyond just bone health.

Things That Make You Go Hmmmmmmmm?

· the chairman of the IOM committee was a vitamin A expert?

· 15 vitamin D experts reviewed the report, their opinions have been suppressed!

References

1. The Institute Of Medicine - Vitamin D Report

2. The Vitamin D Council: http://www.vitamindcouncil.org/

3. Functional Ingredients Magazine: www.functionalingredientsmag.com/article/News-and-Analysis/vitamindintake

4. Special interview with Dr Cannell: mercola.fileburst.com

5. Special interview with Carole Baggerly: mercola.fileburst.com

6. The Health Journal Club: http://www.healthjournalclub.blogspot.com/

7.  www.scientificamerican.com/article.cfm?id=vitaminddeficiency

8. CML Healthcare/Gamma-Dynacare

Yvette Rochelle Pritchard

Yvette Rochelle Nutrition

Holistic Nutritionist, CNP, NNCP

416.822.4600

Kim’s Butternut Squash Soup

by, Kimberly Davidson, CNP 

Winter is a difficult time for me. Yes, I may be from Montreal but I am a wuss when it comes to

cold weather! With Blue Monday just behind us (and maybe still lingering for many) this can be a hard time of year. As the credit card bills from your over-spending during the holidays begin to trickle in, new year’s resolutions completely forgotten and no cash to do much this weekend, cooking is a great way to conquer those any day blues.

 My Butternut Squash soup is the prefect meal to keep you warm and cozy without hurting your already injured wallet.

Kim’s Butternut Squash Soup

1 medium butternut squash (approx. 2.5lbs)

1 medium onion, diced

1 Tbsp ginger, freshly grated

3 Tbsp unsalted butter or coconut oil

3 cups vegetable broth

1 can coconut milk

Dash of cinnamon

Salt & pepper to taste

Preheat oven to 350 degrees

Cut squash in half lengthwise and scoop out the seeds (can save seeds and roast just like pumpkin seeds – yum!). Brush squash halves with some melted butter or coconut oil and arrange cut side up in a roasting pan. Bake for 35-40 minutes or until tender. Set aside and cool.

When squash is cool, scoop flesh from the skin and set aside. In a large cooking pot, cook onion in butter or coconut oil until tender. Add ginger and cook for a few more minutes. Add broth and simmer for 5 minutes. Add squash, cover and let simmer for 5 more minutes. Turn off heat and either transfer to food processor or using a hand blender, puree until smooth. Add coconut milk, stir and return to low heat. Add cinnamon, salt & pepper. Serve and enjoy!