Nutrition & Healthy Living
Most of us could benefit from eating more veggies and fewer starchy carbs such as grains (especially wheat), rice, potatoes, and corn- and products made with them. In this video, I’m sharing how veggies can make great substitutes for ‘scoopy chips’, crackers, pasta, bread, wraps, and more. Great ideas for packed lunches that kids, both big and little, will love!
I hope you are reading this blog before you’ve spent money on one of the many cleanses, detoxes, or weight loss products/programs that are so heavily promoted at this time of year. The market for these products and programs is a multi-billion dollar one that is often backed up by some pretty big celebrities. It’s not surprising that many believe these products and programs are the answer to renewed health and well-being – especially in the New Year, after all of the traditional and much enjoyed indulgences that come with the holidays. With so many options on health food store shelves, it’s hard to know which one to choose.
Want to know which one I recommend and use myself? My answer is none of them. Why? Because our bodies are naturally programmed to cleanse, or detox, or maintain a weight that is healthy for us, every single day – especially when we offer some support to do so. Our bodies have been capable of these functions since the beginning of time … since before the dawn of the ‘10-Day Detox’, many of which suggest that you buy and repeat 4 times a year at cost of $99.99 or more per pop!
Sorry to break this to you, but there is no get-healthy-quick scheme, and in the long-run (even in the short-run), some of these products and programs will do more harm than good. How we eat, drink, think, move, and sleep every day is what we need to be mindful of. Unfortunately, due to the overwhelming amount of health-related information available to us today – much of it contradictory, misleading, or just plain wrong – many of us think we are making the right choices when we’re not. Organic, gluten-free, all natural, low-or-no fat, and non-GMO claims do not necessarily lead to healthy food choices. Many so-called ‘health foods’ are the cause of numerous health issues.
I don’t know about you, but I can’t keep everything in my house running smoothly by just giving it some attention a few times a year, and I believe the same is true for our bodies! We can have such a big impact on bringing our health into balance by being more mindful of the numerous choices we make every day, but sometimes it’s difficult to take that first step and to know the best way to start, which is understandable, given the many different factors that can cause imbalances in the body, including:
Even if you’ve managed to hack your way through the jungle of information and opinion regarding health and nutrition, it’s just as challenging to figure out how to put all this knowledge to use in a meaningful way.
Since you are reading this, I know you have signed up to receive my weekly tips. If you find them helpful, please share them with others who you may feel would benefit from the information they contain. I hope that you are also regularly checking the many resources that are available to you for FREE on my website, including recipes, how-to videos, and a full library of every blog I’ve done for the past several years. There’s also a handy ‘search’ tool on my website to help you find information on numerous health, nutrition, or food topics that may be of interest to you. That is a great start. Now let’s make it more personal…
We are all physically, mentally, and emotionally unique. What works for many may not work for you. There is truth in the expression “One man’s meat is another man’s poison.” One-on-one consultations, preferably in person (phone consults also available within Canada), allow for a more customized way to help you with my unique 3-step approach to promoting health which is built around the following principles: educate, empower, and energize. These principles apply whether you want to address a particular health issue or find better overall health and well-being.
This approach is unique, simple, and effective, helping you to understand how and why particular foods, supplements, and lifestyle choices can have a positive impact on your health. It encourages a ‘partner-in-health’ approach, helping you to help yourself. Although I’ll be there to help along the way, this is your unique journey, providing you with tools to help you make your own way. In other words, you’ll be empowered to make–and stick with– practical and meaningful changes that will bring long-term results.
Call the Marshall Health Clinic at 613-820-0421 before the end of January to book your very first appointment with me for a nutrition consultation and you’ll receive 25% off the regular price (note: regular price is $80 + HST = $90.40). Various analytical tools, as well as a review of your health history will be used in the process of developing steps to be taken that resonate with the processes at work in your body, in order to help promote the restoration of balance. Please note that if you have a health insurance plan, my services as a Registered Nutritional Therapist may be covered, especially if your plan is with Green Shield Canada or Manulife.
I hope to see you soon to help you reach your health goals. In the meantime, remember to visit my website and Facebook page regularly.
Take control of what you can!
Need a dessert in a hurry? These delicious grain-free, egg-free, and dairy-free treats are delicious and quick to make. After you’ve made them once or twice and get a feel for how the ingredients all come together, feel free to improvise and ‘mix-and-match’ the ingredients to suit your taste and include your favourite nuts, dried fruits, and spices. This recipe makes about 24 pingpong-sized balls that can be made and eaten right away, refrigerated for days, or frozen for weeks or months. Enjoy!
Put all of the ingredients in a food processor. Remember to use only 1/2 cup of the coconut in the mixture and set the other 1/2 cup aside for later.
Scoop the mixture out in heaping tablespoons and use your hands to form them into dense balls. Once you’ve formed them, roll them in the shredded coconut that you set aside in Step 1.
You can serve the balls right away, or refrigerate them for an hour or two to give them a more solid consistency. They also freeze well, so you can make them weeks in advance.
Enjoy!
This broccoli salad is packed with nutrient-dense foods and makes a great side at any time of year. Use pomegranate seeds, diced red bell pepper, or dried cranberries instead of (or in addition to) the raisins for a festive look! Enjoy!
Dice up some red onion and set aside. I diced up about 1/4 of a medium-sized onion and didn’t end up adding it all. When assembling the salad, you can add as much or as little as you’d like to suit your taste. Cut the broccoli into bite-sized florets and bite-sized stalk pieces and steam until slightly softened but still crunchy. About 3-5 minutes.
While the broccoli is steaming, prep the dressing by mixing together the kefir, honey, and apple cider vinegar until well blended. I used 1 heaping TBSP of honey. You can use a bit more or less to suit your taste. Set aside.
When the broccoli is to desired ‘done-ness’, drain and rinse it under cold water. This will stop the cooking process to keep it crisp and maintain its beautiful, vibrant green colour.
Reserve a small amount of the raisins, sunflower seeds, and bacon to use as garnishes to sprinkle over the salad just before serving, then add all the ingredients into a bowl and toss until evenly mixed together and coated with the dressing.
Just before serving, sprinkle with the reserved raisins, sunflower seeds, and bacon to garnish. You can make this salad several hours or a day ahead.
Enjoy!
Ditch the chips and crackers this year and go for veggies instead. Learn how to transform your holiday favourites into healthy holiday options. Gingerbread cookies and eggnog can now be delicious and nutritious!
In this video, I provide some delicious and healthier alternatives to some favourite holiday treats! I hope you’ll try some of them!
Whether you’re looking to address a particular health issue, or maintain your health, part of the answer may be in your feet!
Foot reflexology is a holistic, non-invasive hands-on therapy that has been around for thousands of years; in fact, some sources date it back to 2330BC! There is evidence that it was practiced as a healing art in Ancient Egypt, China, India, and in our Native American cultures. In today’s world, there are still many cultures who use foot reflexology as a way of healing the entire body. It’s also great to know foot reflexology is safe and beneficial for all ages – from newborns to 100+ year olds.
Foot Reflexology is based on the premise that there are mapped reflex points in the feet which correspond to every organ, gland and tissue of the body. Nerve pathways and/or meridians connect these reflex points in the feet to various parts of the body. By stimulating these reflex points through touch, a foot reflexology treatment can help promote the natural function of the body.
Reflexology balances health and normalizes body functions. More specifically, it can:
In 2008, a review of over 150 reflexology research studies and abstracts from around the world was conducted. This review found numerous health benefits associated with reflexology treatments, including:
From a personal perspective, based on the numerous reflexology treatments I have given over the years, I have seen clients experience a wide variety of benefits. Some are very specific, such as reduced edema (water retention/swelling) in the legs or improved digestion, and others are more general, such as an increased sense of relaxation.
The importance of releasing stress and tension/promoting relaxation should not be underestimated when it comes to our overall health. Promoting relaxation stimulates our parasympathetic nervous system. This part of our nervous system is often referred to as the ‘rest & digest’ part of our nervous system. It is responsible for allowing our body to properly digest the food we eat (so that we can get nutrients and energy from it), and to rest (which is necessary for repair, healing, and rejuvenation of all kinds). In other words, when our parasympathetic nervous system is stimulated through foot reflexology, our body’s ability to properly digest, repair, and rejuvenate itself is improved.
Unfortunately, for most of us, our sympathetic nervous system, also known as the ‘fight-or-flight’ part of our nervous system, is usually dominating they body’s function. This leads to a chronic state of stress from both a physiological and psychological stand-point, which leads to numerous health issues including problems sleeping, digestive disorders, weight issues, hormonal issues, and more.
A reflexology treatment lasts approximately 45 to 50 minutes. You’ll have varying amounts and types of pressure applied to the numerous reflex areas of your feet. It’s a wonderfully relaxing experience that anyone can enjoy on a regular basis—and a real treat for tired feet; however, to reap the full therapeutic health benefits of reflexology, it is recommended to start with weekly treatments, moving towards monthly treatments to maintain optimal health.
I offer reflexology treatments at the The Marshall Health Clinic (2605 Carling Avenue Ottawa ON) on Wednesdays and Thursdays. To book your treatment, call 613-820-0421 and request a reflexology appointment with Anna. Your feet, body, and mind will thank you! If you’d like to gift a foot reflexology treatment, or any of my other services, you can purchase a gift certificate on-line here. A truly unique gift that will keep on giving through supporting good health and well-being!
Take control of what you can.
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