This recipe is one of my favourite fall/winter lunch dishes! It’s easy to make, and will serve ~6 meals.
Ingredients: • 1 cup quinoa • 2 chicken breasts • 2 cups arugula • 3 large celery stalks • 1 bunch of green onion • ¼ cup chopped pecans • ¼ cup dried cranberries • ¼ cup olive oil • 1 lemon • 4 tbsp white vinegar • Salt and pepper Note: replace chicken with crumbled goat cheese for vegetarian option.
Directions: Bake the chicken breasts at 350°C for ~30 minutes. While the chicken is baking, cook 1 cup quinoa in 1 ½ cup water – heat to boil, then simmer for 10-15 minutes. Finely chop the green onion and celery. For the dressing combine the olive oil, fresh squeezed lemon juice, white vinegar and salt and pepper to taste. Once the chicken is done baking, cut into bite sized pieces. Combine the chicken, quinoa, celery, green onion, cranberry, pecans, and arugula. Drizzle with your vinaigrette-dressing, toss, and voila, you can now enjoy your delicious and nutritious meal!
Your best friend is raving about her new raw diet, so you decide to give it a try. But it doesn't work for you. Maybe it made you tired, or gain weight, or more health issues showed up suddenly. Why is that? Because your friend and you are completely different individuals.
Or perhaps, what worked for you in the past ten years, suddenly isn't. Why? Because each of us evolve, our body changes, our lifestyle changes, our jobs, or our location even. All of this plays a major role on our health and our body needs for nutrients.
So here's what you need to consider when it comes to YOUR diet:
What is your ethnic background?
Are you always cold? or always too hot?
Do you produce a lot of mucus and have greasy skin or hair? Or are you more on the dry side?
Where do you live? A damp place or a cold dry one?
What is your lifestyle? Do you exercise, or you sitting at work all day?
How is your health in general? Is your immune system okay?
Depending on your age, by now, you hopefully have figured out a few things that work, when it comes to your digestive system. Maybe you know certain foods give you heart burns, or diarrhea, or headaches. But you're still searching for a healthy diet that works for you. Try to aim for a diet that makes you feel energetic, clear minded and prevent you from getting sick. No matter what, the basic rule is to eat a wholesome real food diet, to buy local and in season.
Now, let's figure out YOUR best diet:
Your ethnic background will determine what foods suit you best. If you're from an asian descent, dairies will probably not agree with you, as the asian diet does not contain dairy. If you're from a danish or german descent, very spicy foods may not agree with your system. So look at your ancestors diet and stay close to it, for the most part.
Are you often cold, when others are just fine, do you live in a cold place? Avoid icy drinks and raw foods, add more warming foods instead. Are you hot all the time? Maybe menopause is playing havoc with your body, then avoid alcohol, and spicy dishes, add cooling foodsinstead.
If you're someone who has tendency to have excess mucus (nasal drip, stuffy nose, greasy scalp & skin, yeast infections, stuffy chest, cysts…), you may need to avoid all mucus forming foods for a while (i.e.: dairy, wheat, sugar). Add clear broth soups, lost of greens, asparagus, and kale. On the other hand, if you're dry (skin, stools, hair, dry mouth especially at night), then you may need watery foods such as cucumber, watermelon, apples, pears, and lubricating foods such as nuts and seeds, fatty fish (Salmon, halibut), and avocado.
Your lifestyle also can dictate what diet suits your body. For sedentary people (desk job, students, bus driver), eating small meals throughout the day is best. But if you're on your feet all the time (landscaper, hairdresser, delivery person), then have 3 sitting down meals/day.
And finally, look at your overall health, are you tired, do you get sick often, are headaches plaguing you daily? If your body is out of balance, you may need the help of a professional to get back into optimum health. Talk to your acupuncturist, naturopath, chiropractor, massage therapist or family doctor. You may need to tweak your diet, add supplements, and/or therapy in order to feel at your best again.
Life is a constant ebb and flow cycle. Adapting to change and listening to our bodies, will in the end benefit us tremendously. If you have any questions regarding this article, feel free to contact Healing Cedar Wellness or Clara via e-mail or phone.
Good food translates to good health. This is common wisdom. However, sometimes even good whole foods can make a person sick. When fresh strawberries cause hives, a glass of milk causes stomach cramps and diarrhea, or daily bread products cause fatigue and bloating; then it is time to talk to your health care provider to determine whether an ordinary food may be causing your health problems.
In my clinical practice I spend a lot of time with each and every one of my patients reviewing their diet, encouraging balanced diets rich in whole foods, and when needed testing for food sensitivities and allergies. This article will outline the difference between food sensitivities, intolerances and allergies, common symptoms related with these food reactions, and what to expect with food sensitivity and allergy testing.
What’s the difference between food allergies, intolerances, and sensitivities?
Food allergies are IgE mediated immune reactions that cause immediate and sometimes life threatening reactions in the body. Breathing difficulties, anaphylaxis, skin eruptions such as hives, and digestive problems are common IgE reactions.
Food sensitivities and intolerances are not life threatening and are delayed reactions that contribute to chronic health concerns. These reactions are typically divided further into digestive and immune concerns.
Food intolerances are digestive in origin and typically refer to the inability of the body to break down the offending foods. Digestive intolerance symptoms often include cramping, bloating, and diarrhea. The most common digestive intolerance is lactose intolerance, where digesting diary becomes a problem. Most people with digestive intolerances can correlate symptoms to the ingestion of the offending foods, and testing is not necessary. Some people will benefit from taking digestive enzymes with every meal. However, if this doesn’t help, I would recommend seeing a naturopathic doctor for additional support.
Food sensitivities are delayed IgG mediated immune reactions. Symptoms take hours or days to develop, making it difficult to determine the food cause without testing. With food sensitivities, symptoms are incredibly individual, and each person will manifest them differently. However, common food sensitivity symptoms include fatigue, digestive disturbances, chronic skin rashes, weight gain, headaches, joint pain, mood and memory disturbances, and behavioral problems.
Can you develop food intolerances and sensitivities later on in life? Food intolerances and sensitivities can develop at any point in life. A person who has never had any problems with food, may develop food reaction symptoms later on in life. Food intolerances and sensitivities can be triggered by many different factors. These factors include overconsumption of a particular food, genetic predisposition, poor digestion, environmental factors, and stress.
How can I get tested for food allergies and sensitivities? An allergist typically tests for food allergies, however here in BC naturopathic doctors are also licensed to test for these immediate immune reactions. To get an appointment with an allergist you will need a referral from your family doctor. An allergist will test for food allergies through a scratch test or blood test, which is covered through MSP. A naturopathic doctor on the other hand, uses blood testing only for food allergies, which may be covered through your extended health insurance.
Naturopathic physicians are the go-to health care providers for food sensitivity testing. The test involves a finger prick or blood draw. Once the blood sample is taken, the sample is sent to the lab for testing, and your naturopathic doctor (ND) will receive your results within 10-14 days. At this time you will be called to book a follow-up visit with your ND to discuss your results. The accredited medical laboratory company that I use for food sensitivity testing is Rocky Mountain Analytical www.rmalab.com.
What happens after I get my food sensitivity results? If you test positive for any food, taking those reactive foods out of your diet for 3-6 months is recommended. In my practice I give detailed handouts on alternatives to your food sensitivities to ensure that proper nutrition is maintained. I also recommend starting a probiotic to help heel the gut from damage created from years of eating those food culprits.
Overtime it is common that the foods that a person was once sensitive to become less reactive. At the 3-6 month mark, re-introduction of these foods will determine whether or not you will need to continue avoiding them, or are able to eat these foods in small amounts. This is different from a food allergy, where the offending food will have to be avoided long term (sometimes indefinitely).
What about celiac disease? Celiac disease is an autoimmune disorder of the small intestine caused by eating gluten, a protein found in wheat, barley, rye, spelt, and kamut. Overtime, this immune reaction produces inflammation and damages the small intestinal cells which causes malabsorption of nutrients. The intestinal damage can cause weight loss, bloating and sometimes diarrhea. Anemia, loss of bone density, headaches and fatigue, joint pain, numbness and tingling, acid reflux and an itchy blistery skin rash (dermatitis herpetiformis) are other common symptoms. In children, malabsorption can affect growth and development. The intestinal irritation can cause stomach pain, especially after eating.
Your naturopathic physician or family doctor can test you for celiac disease. The blood test ordered is called tissue transglutaminase (ttg). If you have a positive ttg test, your doctor may refer you for a small intestinal biopsy to confirm the disease. The management of celiac disease involves strict life-long avoidance of gluten, and nutritional supplementation to heal the damaged intestinal lining.
What are the costs associated with food sensitivity testing through Dr. Stobbs? - Initial 1 hour naturopathic consultation - $165.00 ($140.00 for children) - 95 IgG Food Sensitivity Panel - $250.00 - 30 minute naturopathic follow-up to discuss results - $95.00 ($85.00 for children) - Additional follow-up visits may be recommended depending on patient case.
**Naturopathic consultations and testing fees may be covered under extended health care plans through your employer, please check with the details of your plan to see your level of coverage.**
This is an easy to make salad, perfect for summer. It is full of nutrient dense vegetables, and can be enjoyed by meat or fish eaters, vegetarians and vegans alike. It is gluten free and dairy free. I always make a big batch as it keeps for a week in the fridge. Your family will love it!
Makes 5 servings as a complete meal
Ingredients: - 1 1/2 cup of cooked and drained chickpeas - 1 bunch of asparagus - 1 red pepper cubed - 1 orange pepper cubed - 2 cup of white mushrooms sliced - 1 bunch of cilantro chopped - Olive oil - Fig Balsamic vinegar (or regular balsamic vinegar) - Sea salt - Choice of the following depending on your preferences: 2 chicken breast, or 6 oz of salmon, or 8 oz of tempeh, cut to bite size.
Directions: Steam the asparagus until tender, then cut into bite size. Sauté the mushrooms, asparagus, and the meat, fish or tempeh, until tender with 2 tbsp of olive oil and 2 tbsp of fig balsamic vinegar. In a salad bowl, toss the red & orange pepper, the chickpeas, the cilantro, a dash of sea salt, and 1 tbsp each of olive oil & fig balsamic vinegar. Add the sautéed mixture and toss again. Voila!
I love Quinoa and what can be done with it. You can have it for breakfast with almond milk, walnuts and a dash of maple syrup or cinnamon (great on a cold winter morning), or for lunch as a salad. This recipe is easy, and I usually make a big batch on Sunday evening, so my husband and I can take it to work a couple of times a week. For the olive oil, I use our local supplier Tri-Cities tasters because their products are amazing, but if you don't live around Port Moody, then shop locally in your area for an infused chipotle oil.
Quinoa: 1 1/4 cup dried Asparagus: 1 bunch diced Mushrooms: 2 cups sliced Red pepper: 1 diced Green pepper: 1 of diced Wild Salmon: 6 oz
Directions: - Cook the quinoa in 2 1/2 cups of boiling water (always rinse before cooking), until the water is gone (about 15 minutes). - Bake the salmon for 15 minutes at 425 degree. Then flake it into pieces. - Sauté the asparagus, mushrooms and peppers with 2 tbsp of chipotle olive oil until tender, add the chill powder and cook for 2 more minutes.
Once everything is cooked, baked and sautéed, mix it all together, add the sea salt and 2 tbsp of chipotle olive oil. Voila! Serve warm and enjoy!
I assume you know what a nutritious diet consist of, so I won't talk about healthy nutrition. We are all aware of what's good and what's bad for us in terms of food (at least, I hope so). All we need is to be prepared.
Here are 3 tips to help you be prepared:
1- Meal Planning: this is the hardest one for people, but it pays off tremendously in the end. My husband and I spend our Sunday evenings cooking for the week (okay I cook, he keeps me company). We drink a glass of wine and have great conversations, our bonding time if you will. For about 2 hours, I cook our weekly meals. I make 3 to 4 different dishes (see below for ideas) and put them in containers. I hard boil eggs. I cook meat and fish which can be paired with a salad as a quick meal. We both bring our food with us to work. We eat real, nutritious food, and also save money!
2- Keep snacks handy: if you're hungry and you're away from home, the easiest thing to do is stop somewhere and grab food. Unfortunately, there aren't many healthy options around. Keep water with you at all times; have nuts or seeds handy (they make a quick, healthy and fulfilling snack, and don't need a fridge); and make your own trail mix, ensuring you keep a bag in your car or purse.
3- Eating out: you need to be mentally prepared for this one. There are healthy choices at most restaurants and coffee places. Not perfect choices, but at least options. Order foods that are wholesome, such as grilled and sautéed meat or fish, with vegetables, and with the least amount of sauce. No bread, no dessert, but enjoy a glass of wine if you wish. Remember, you're there to enjoy the people you're with. At the coffee shop, have a tea, coffee or any natural beverage, no food unless you brought some nuts to munch on. At the convenience store, fresh fruits and unsealed nuts or seeds are probably your only healthy options.
Here are some healthy menu planning ideas:
2 Brown Rice Cakes with almond butter, 1 apple & Green tea (this one is for people who just need a light start to their day);
1 Cup of cooked quinoa, with 1/4 cup of almond milk, chopped walnut, cinnamon & chia seeds (this is for people who have tendency to feel cold easily);
Smoothie with one avocado, an apple, 1 juice of a lemon, kale, spinach and celery with ground flax seeds (this is for people who have tendency to feel warm often);
1 omelete made of 2 eggs & 2 egg whites, chopped mushrooms & grilled asparagus, sea salt and pepper & green tea (for those who like some savory food upon waking).
Anxiety disorder will affect almost 90% of the population at least once in their lives. Anxiety range from mild worrying, to phobias, or post traumatic stress to full blown panic attacks. Chinese Medicine looks at any mental health issues as an imbalance within the body & mind. When someone worries constantly, he or she will eventually create physical symptoms manifesting from the emotions the person dwells on. Anger raise blood pressure, sadness may induce fatigue, fear will affect the kidneys, worry often affect sleep and digestion. A patient who worries can experience nausea or even vomit from the anxiety, other may loose sleep over it.
Natural remedies to help anxiety: - Taking supplements to calm the mind: Essential fatty acids like Omega 3 & 6 found in fish oils and seeds. - Eating a sugar free, gluten free diet may help reduce the digestive issues and clear the head. - Yoga, meditation, deep breathing will appease the mind. - Getting help by talking to a psychologist or acounsellor. - Get regular massages to relieve the tension. - Acupuncture will reduce the panic attacks, calm the mind and help the body rebalance itself. - Auricular Acupuncture is particularly effective in helping patients feel more grounded.
Acupuncture for Anxiety research: click here For more help on Anxiety treatment, contact Healing Cedar Wellness.
Are you having a tough time changing the health habits of your significant other? Almost ten years ago, I met a great guy who is now my husband. When we met, we had the love of the outdoors in common, so our dating process was filled with kayaking, hiking, mountain biking and camping in beautiful British Columbia.
So we had the outdoors and traveling in common, which was fantastic, but when we decided to move in together, it wasn't an easy ride at first.
Because I enjoyed cooking, I was in charge of grocery shopping and meals preparation. And because he had an office job that required him to dress up, he was in charge of laundry and ironing (yes ladies: it's true, I don't do laundry!).
When we first dated, I was shocked at his fridge supplies: orange juice, milk and ketchup: that was it! He ate out every day, fast foods, hitting the Food Court at work, and a quick coffee in the morning: yikes! No fruits, no veggies! He also was allergic to dust, animal dander and every spring, had hay fever. He was covered in rashes on his legs and had one bowel movement every week (Oh my!).
So when we moved in, I decided to turn his health around. It was tough and I had to make small changes weekly because, let me tell you, I came across a lot of resistance. He used to say to his friends: "There is no food in our house", while our fridge was full. Because no junk food meant no fun to him. He used to say: "What is that? Bird food? It looks funny" at every meals during the first year.
I took it slow and Each week I changed only one thing:
Introduction to meatless dinners
Fresh Fruits salads for snacks
Almonds and dark chocolate for hiking
Tasty salads with goat cheese, walnuts, olive oil and balsamic vinegar
I never bought junk and made his lunches and breakfasts: he saved money (which he was very happy about) and in spite of the resistance, he ate it all, admittedly with some complaint at first, but soon realized his health was improving. I also added supplements and acupuncture to his regimen.
Today, he has no allergies, his skin is rash free, and has a daily bowel movement. He probably will be embarrassed I'm mentioning his daily bathroom ritual (Dr. oz opened a whole new world to us since he talked about poop). He's never sick with the flu and hasn't miss a day of work in years. He loves healthy foods and actually will request my brown rice stir fry dishes, grilled asparagus, quinoa salads and smoothies. Of course bad habits die hard. He still likes fast foods and will enjoy it once in a while, but at least not every day and keeps telling me, he owes me his health. So it's all worth it!
When you find it difficult to keep your kids or partner on a healthy path, remember that in the long run, they will thank you and appreciate the effort you made on their behalf. Just do it slowly, incrementally and with love, the reward is so worth it.
And for the record, I brought health to my hubby but he opened up a new world to me, and now I really enjoy reading the news and watching science fiction movies with him. In the past ten years, we have grown from each other and our relationship is stronger each year because of it.
Our fantastic team of practitioners contribute to our blog articles. Together we aim to restore balance within the body, educate each patient and guide them on their journey to optimum health. Our clinic offers natural health for the entire family, from babies to older adults and everyone in between.
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