Barometers of Balance

Balance is a word you hear often in wellness topics. We are told we need to create balance in our lives. This is true but often we don’t take the time to assess if we are out of balance. Do you recognize the signs of imbalance within you? There are many signs, you could argue any symptom you are having is a sign. 

Here I present three common barometers of balance. The following common issues suggest you need to take the time and explore the causes behind these symptoms. This is a key tool for disease prevention. If left unchecked, often lead to chronic diseases which take much more time and effort to return to balance.

1. Digestion

Definitely number one for a Holistic Nutrition Consultant!  There is no better barometer on health than the state of your digestion. It speaks to your ability to ingest, breakdown, integrate nutrients and eliminate waste. You should have a bowel movement daily and preferably more than once. You should feel like eating, be able to eat without discomfort and feel energized by your meal. Obviously we are talking about food but not exclusively. You ability to digest your life happenings will also show up in your intestinal tract.

Signs of imbalance include: gas, bloating, belching, reflux, diarrhea, constipation but also low energy, mood issues, weight issues, hormone imbalances, skin issues, allergies and more.

2. Sleep

We need sleep. It is not a luxury. It is necessary for organ rejuvenation and detoxification. We are individual in our needs but as we know the average need is about 8 hours a night and should begin before 11pm. You should go to sleep and stay asleep. You should get up feeling rested and refreshed. I know this sounds like an urban myth but it is true and possible.

Imbalance here can lead to mood, focus, weight, hormone issues as well as undermine any healing process your body is trying to perform.

3. Pain

Headache, joints, muscles…. Listen up. Your body is talking to you and perhaps shouting! Inflammation is rampant in our society. Poor diets, poor digestion, poor sleep, lack of love and emotional support. Pain is the 911 call but very often we just put it on hold with some sort of pain suppressing medication or libation. If you stub your toe, you now why it hurts but if you have recurrent pain that you are not addressing the underlying issues you are setting your self up for more health issues. Oh, and yes it is common to have more pain as we age but not normal. It is just the accumulation of years of ignoring the signs. So in the name of heart health alone don’t ignore your pain.

So it is time to bring balance into all areas of our lives. This should be an ongoing practice of assessment and action.   Needless to say, I am all about the food. It is a fundamental approach to support healing and balance within your life – both physically and emotionally. Sure a healthy diet is important in creating balance but food can also be used in specific ways to restore balance. If you are experiencing imbalance in any of the common barometers of balance or in any others, come get your food prescription to begin your journey to health.

Surfing can be so much easier when the water is frozen

As the Christmas season has come to close and the finish line of 2013 has come and gone it is time to embark on a New Year.

If you were to ask me how my Christmas was, I would truthfully reply that it was very nice. I had some great times with family and friends and got to do some really fun stuff (yup, curled for the first time and sat in a circle of six with three jaw dropping amazing musicians!) On the surface it was all in all a great Christmas vacation but more was going on that just that. Below, were currents of worry, discontent and feeling overwhelmed with their ever tell tale signs of fatigue and sleepless nights. Yes this could be due to some diet deviations that I allowed myself but when the body can’t handle a little indulgence you know something more is at stake.

 I am very blessed to be living a very fulfilling life with great family and friends and no major crisis to deal with at this time. I have just the usual and commonly shared worries: finances, family and friends who are struggling with the BIG things, finding enough time to do everything I think I have to do and think I want to do, caring for my own health, getting the dishes done and of course all this topped off with this wild and woolly winter.

I woke up Sunday morning with my bigger than life to do list but was feeling beyond tired, uninspired and frankly unbalanced. So instead of going back to bed or plugging joyless through my list, I took a time out. A time to reassess what is important. A time to drink in nature’s boundless life force.

I got outside and went to a place that makes my heart sing – the sea. I realized on my way that this is the longest I had stayed away from the beach in a long time. And I was feeling unbalanced...? I wonder why! As soon as my feet touched the frozen sand, my mind, body and spirit all remembered its balance. I remembered that the list doesn't really change but as soon as you take a new perspective it doesn't have to feel the same. I still have a tonne of things to get done at home and at work but know it can’t get done all at once. Thoughtful decisions must be made. A reassessment of what things need to get done. I must take the time to keep my balance.

Winter is a time for all of us to rest, reflect and reassess. The storms of late have literally forced us to take on this winter frame of mind. It is not about stopping or hibernating, it is about moving slowly and more mindfully though your day, just as the sun is slowly making its presence longer as each day passes. When you move with the rhythms of the seasons you will experience much less resistance. The water may be frozen over but you can still feel all its potential in the stillness.

So what is your body telling you? Are you in balance? Are you living winters’ example? 

It all starts with a quiet choice.

Time to climb on board and surf the waves of winter.

Welcome to 2014!

The forgotten fruit

Cranberries. More than just a Thanksgiving or Christmas dinner condiment. Bursting with flavour, nutrients and fiber, they scream please don't fence me in. 

There would have to be more to something this beautiful.

The only other association often bestowed the lowly cranberry is the connection to urinary tract infections. It is no surprise with this berry full of amazing antioxidant, anti-inflammatory and cancer prevention phytonutrients. It was once believed that it was merely the fruit's acidity behind this ancient folk remedy by now they understand that cranberry has properties that inhibit bacteria from taking hold in the lining of the urinary tract. This knowledge has expanded to include the lining of the digestive tract as well.


Fall is all about colon health and the earth coughs up just what the doctor ordered - right on time - yet once again. It is the time of year to balance intestinal bacteria, clean out the corners of your colon left by sluggish elimination, and dispel mucus build up.

Including these little gems in your diet this time of year may be just what your colon ordered. They are a great source of fiber. Will help balance bacteria in your intestinal lining and may help reduce inflammation in general. They are basically colon cleansers.






Not all cranberries are equal. The most benefit will be found in the whole fruit. Commercial juices will carry next to none of this benefit and most often come with much determent with their added sugars and zero enzyme activity. 

Yup, its whole food to the rescue once again!

We are so lucky to live where we live since all this goodness can be found locally. I purchased locally grown cranberries at both the New Glasgow and Antigonish Farmers Markets this fall. They are also a staple at your local grocery store this time of year too.

Cranberries will keep fresh in your fridge for three to four weeks. You can freeze them as well. Place on a cookie sheet to freeze and then place in a container for easy "right amount" access all winter.

But what can you do with them beyond the sugar drenched condiment? Think chutneys, salsas, salads, desserts, smoothies, casseroles and much more. Anywhere you want a little flavour bite or burst.

Here are just some of the ways I have been including them in my diet.

Cranberry Apple and Oats

Say good morning to this quick and easy breakfast idea. A twist on an apple crisp. Just mix some rolled oats, apples cubed and fresh cranberries with some cinnamon and a dribble of maple syrup. Put in the toaster oven for 10 min at 350. Top with a raw nut or seed. I like sunflower seeds in this combo. Might have to do with the fact they too can be locally grown and harvested this time of year :) If you are of Scottish heritage like me this will sooth your ancestral soul.

Cranberry Tomato Avocado Salad

Yes, to even my surprise, they can be eaten raw. These tart little guys are a great pairing with the sweet yellow cherry tomatoes. Any green would do but I used the last of my market spinach here. Added some healthy fat with avocado and a sprinkling of sunflower seeds. For more flavour punch I added some minced raw garlic and shaved fennel. 

Contraindications: 
If you are prone to kidney stones you may not want cranberries as a regular occurrence in your diet. Cranberries may increase the calcium oxalate in your urine.

Is not recommended to consume cranberries with Warfarin prescription.

If in doubt, always check with your health practitioner.

Gluten-Free, Vegan Pumpkin Oatmeal Drop Cookies

So I made this popular little treats for our open house on Saturday and was asked over and over to share the recipe. I even got kid approval on these.

I like this recipe because it is a gluten free option made with real ingredients. If you use coconut oil it makes it vegan as well.

As usual I messed with the recipe a bit the second time around. I liked the result better than the first try. I wanted to both reduce the sugar and choose a higher quality sweetener. As with any cookie, take out the sugar and you take out crispiness but since this is a drop cookie it lends itself to a softer version. You could also add some dried cranberries in here for an extra pop of flavour.

Either recipe is meant as a treat. So this is not license to eat a pan full J

The original recipe from Nourishing Meals http://www.nourishingmeals.com/2009/10/gluten-free-vegan-pumpkin-oatmeal.html

Yield: 2 dozen cookies

1 cup softened virgin coconut oil (or unsalted butter)

1 cup pumpkin puree

1 1/2 cups coconut sugar, maple sugar, or brown sugar

1/4 cup ground flax seeds

1 tablespoon vanilla extract

3 cups oat flour

1 cup rolled oats

3/4 teaspoon baking soda

3/4 teaspoon sea salt

3 to 4 teaspoons cinnamon

1 teaspoon ground ginger

1/2 teaspoon ground nutmeg

In a large bowl beat together, using an electric mixer, the coconut oil, pumpkin, sugar, flax seeds, and vanilla extract. Add the remaining ingredients and beat together again. 

Preheat your oven to 350 degrees. While your oven is preheating let your cookie dough rest on the counter for 20 minutes. The oat flour will absorb some of the liquid during this time which helps the cookies hold their shape. 

Drop by the spoonful onto an ungreased cookie sheet. Bake for 12 to 15 minutes or until slightly golden around the edges. Remove cookies and place them onto a wire rack to cool. Cookies are best after they have cooled.

This is how I changed it up a bit....

I did not use the nutmeg. I did this for no other reason than I don’t like nutmeg.

I used raw cane sugar the first time I made these. The next time I used raw local honey and reduced the amount to ½ c.

I also increased the amount of straight rolled oats from 1 c to 1 ½ c.

EVENT

FALL OPEN HOUSE/HEALTH DAY

Saturday October 26th, 2013

1pm -4pm

WholeSelf Wellness Centre

106 Stellarton Rd., New Glasgow

             These are some of the fabulous participants in this event:

                         Amy Punke, ND

                         Annabelle Cameron, RHN - Mindful Nutrition 

                         Jane Gallant, Student - Isshinho Japanese Medicine

                         Leigh Ann White, RMT - LA Massage

                         Nancy Halon - Nia and Well Systems

                         Raina MacDonald -  Artist, Yoga, and Well Systems 

                         Stephanie MacKinnon, RMT

                         Healthy Selections

                         Wanda Ward - Hair Studio

Free Seminars

Door Prizes

Check facebook for more details and schedule of events.

Gluten Free Cauliflower Pizza

So it wasn't the plan for my Saturday night meal but turned out to be a good idea in the end. Cauliflower Crusted Pizza. I had a hankerin' for homemade pizza of late so I thought I would try this and maybe find a gluten free treat for some clients. I must say it was quite yummy.

So for the crust...

Preheat oven to 400°F.

1/2 head of cauliflower riced,  in other words shredded in food processor or by grater. About 2 cups once shredded. Place in steamer until cauliflower turn somewhat less opaque. You are making a dough out of this so you want it to be soft but not watery.

In a bowl, beat one egg and then mix in 1 cup of shredded cheese, I used Knoydarts Double Gloucester Old for a nice organic and local option. You could use any good quality melting cheese like cheddar or mozzarella.

You can add in other flavourings here too. Some garlic, basil oregano... I did not add anything to mine. I like to start plain so I can taste where I might like to take it the next time. Since I was making a traditional pizza sauce pizza, I knew  I would have lots of flavour to add this time. If I was doing  a simple caramelized onion and mushroom pizza, I might add garlic and rosemary to the crust. It is really a flavour canvas so paint what inspires you.

Add the steamed cauliflower into the egg mixture. Stir until well combined.

Place on pizza pan. I used a baking stone so didn't need any oils. If you think necessary to grease your pan, please use a fat that can take the heat like coconut or ghee.  It was easy to spread out into pizza shape.

Place in oven for 25 minutes or until crust is golden brown on edges.

As for what goes on top..

Dress with whatever your heart desires. I wasn't planning on making pizza so unless I wanted some squash on there, all I had that was appealing was red peppers. I no fat sautéed them in some white wine. It only took a second and gave the sweet peppers and even sweeter taste. I used my standard tomato sauce which I blogged about earlier in Pasta with a Punch. Since the crust has a fair amount of cheese I was pretty stingy with the cheese on top.

Put pizza back into oven. Since it only needs to heat through and melt any additional cheese, you can put it on broil for a few minutes.

This recipe is completely flour-less which I like. It means though that it is a knife and fork pizza as opposed to a in your paws pizza. There are recipes that add flour into the crust, 1/2 c of rice flour or chickpea flour will keep still keep it gluten free. 

Dreaming of somewhere warm

After my Sunday cooking spree which I shared on facebook, several requests came in for the recipes. So this post is in response to those requests. I use the term recipe loosely since the dishes that I made were born out of me filling my counter with the food I happened to have on hand and then proceeding to carve out dishes from there.

Mexican Inspired Soup
My dear friend and fellow RHN, Selah Koile, posted a great lesson in soup making on her site. It has inspired me to create some yummy combinations over the last few weeks. I used its inspiration this week to make a Mexican inspired soup while practicing my Latin dancing to the  Gypsy Kings .

The soup base:
4 c of chopped onions
2 Tbsp of ghee
Saute until colour begins to turns translucent
Add in some mushrooms if desired ( I desired!) and 1/2 c of white wine.
Cook in uncovered pot until onions are soft and wine has mostly evaporated.
I used an emulsion blender to puree the base.

Next comes the liquid:
1 can of organic whole tomatoes.
I also blended this. I left it kinda chunky but you can decide yourself on desired texture.

Main players:
2 c of cooked sweet potato (cubed or mashed, depending on your texture preference)
1 can of organic black beans
3-4 c of Swiss chard, chopped fine

Now for the flavour:
1 tsp cumin
1 tsp coriander
1/2 - 1 tsp of cayenne
Note** I didn't actually measure, start with this safe amount and add more to taste.

Topped it:
Fresh cilantro to garnish

My Kind of Salad
Moving on to another warm and sunny spot...the Mediterranean. The thought of a bunch of cold veggies in a bowl is more than I can take on a cold damp day in March. Heat them up a little and you have my kind of salad. Really when you think of it, a salad is any combination of fruits or veggies dumped together. The possibilities are limitless. I just prefer mine to be warm, a combination of cooked and raw. I also like a hardy salad, the stick to your ribs, use as a meal on its own. This one is a good example and can be eaten cold, heated, in a wrap, as a side dish or a meal on its own.

The best part of a salad is that you don't have to get picky on exact amounts. Size, though, does matter - size of each item going into the mix. Nothing I hate more than getting a salad and the greens are big enough to float on! So make sure your items are around similar sizes and you won't have to worry about one over powering the other.

This salad has a different take on dressing as well. It is always a good idea to accompany your greens with a healthy fat in order to best absorb all those wonderful fat soluble vitamins but that fat can be in the form of nuts, seeds, coconut, olives or avocado not necessarily an added oil. The main reason we really use a dressing is to add flavour. Here I chose to saute some onions and garlic and spices and called that my dressing, my way of adding a bit of zip.

So, I dumped the following in a big bowl:
Cooked millet
Shredded and steamed:
   carrot
   red cabbage
   savoy cabbage
   chopped kale
Cooked chickpeas
Raisins

I dressed it with:
Sautéed onions, garlic, celery in coconut oil. I added some rosemary, basil, cumin, a mild chili (you could use a curry here instead) and a pinch of Himalayan sea salt.

I then gently warmed some pumpkin seeds on very low heat for a few seconds in the drippings from the dressing. DO NOT overheat and risk denaturing the healthy fats found in the seeds.

Added in fresh chopped coriander and tossed.

Hope these recipes inspire you to get whole food cooking while dancing through your daily routine.
Enjoy!