Let's start at the begining...

Detoxification is a series of processes occurring DAILY in our bodies.  It's Mother Nature's way!  The liver, intestines, kidneys, skin, sweat glands, and lymph nodes all aid the body in breaking down and eliminating impurities that result from an abundance of processed foods, environmental toxins,  or that we produce naturally.  

As you can already tell, I'm not a fan for drastic detoxes!  I am an advocate for a year round, nutrient dense diet as opposed to stretches of deprivation and eliminating whole foods groups - they are simply impossible to maintain and not an easy thing to do without guidance. My philosophy is based on creating a strong foundation for your health with great nutrition and lifestyle habits that you can tweak and improve along the way.  A quick side note here, if you are trying to deal with digestives or skin issues, inflammation, candida, arthritis etc., then eliminating the top triggers for food sensitivities might be what you need to get your health back on track.  

Eating Seasonally...
I'm a big believer in eating with the seasons and Winter is a time for hearty, grounding and warming comfort foods.  Lots of soups and stews with root vegetables on the ingredients list.  Hop over here and read more about Root Vegetables and why they are so good for you at this time of year.

In addition to eating seasonally, here are my top 5 suggestions to help nudge our bodies in the cleansing direction...

1. Sleep and lots of it!  Sleep is fundamental for detoxification and rejuvenation.  Getting into bed before 10:00 p.m. is not only essential but much easier to do at this time year with the longer, dark evenings.  'Every hour of sleep before midnight is worth two after midnight.' Your body naturally cleanses, repairs and restores mostly during sleep.  
2. Hydration!  Good clean water is essential for flushing the liver and kidneys, our primary detox organs. Drinking enough water keeps your intestines smooth and flexible. It also helps keep the food you eat moving through your intestines. 
3. Fermented Foods!  Sauerkraut, kimchi, kombucha, miso and tempeh are all foods to consider adding to your diet. Fermenting brings foods to life - literally! Through the act of fermentation, millions (some reports say trillions) of beneficial – live - bacteria are formed. It’s these beneficial bacteria that support our health in so many ways.  Read more about fermented foods on my blog.
4. Show your liver a little love!  Many foods and herbs can help your liver to cleanse.  Bitter herbs like dandelion and milk thistle are top on this list.  These can be found as a supplement, tea or as a prepared tonic commonly called a Liver Flush.  Warm lemon water in the morning is one of those daily habits that I mentioned earlier that helps build a strong foundation for health.
5. Self Care!  There was a time, not so long ago, when soaking in a tub, enjoying a nourishing face mask or curling up with a cosy blanket and a good book were considered indulgences.  Thankfully we now realize that self-care is not a luxury, but a necessity for our health and well-being.  When it comes to detoxing and cleansing, the skin is a great place to start.  One of the easiest ways we can show our skin a little love is with the centuries old practice of dry brushing. Dry brushing helps exfoliate dry winter skin and  helps detoxify by increasing blood circulation and promoting lymph flow and drainage. Wondering what dry brushing is all about?  Read an article by the Wellness Mama here.

​We've just come through the season of indulgence, a time when we are eating more salt and sugar, maybe more alcohol and probably moving our bodies less.  But if we adopt the 80/20 concept of living life and don't believe that health comes with an all or nothing mentality, then a little indulgence over the holiday season is ok.  Good food is more than nourishment...it is social, cultural and definitely something to be enjoyed!  

​It breathes new life into us, ignites a spirit of "doing" and makes us want to make everything new. Spring Cleaning isn't a new concept by any means, but viewing your entire life as something you can "spring clean" may be a new idea to you. Using this season as one to reevaluate the old and breathe in the new just feels so natural and satisfying. If you’re wondering what you can do to spring clean your life, here are some great suggestions!

It's the beginning of a new year and a time to Reevaluate  Reset  and  Reboot!
 
Otherwise known as goal setting season! …and the perfect time to think your health!
​
Have you been inspired to make some new healthy habits?  Maybe you've been inspired by the gorgeous food pics on Instagram or feel everything would be better if you joined a gym or a yoga studio.  You get enthused and shop at Whole Foods and fill your fridge with fresh greens and restock your pantry with quinoa and hemp seeds.  

You committed to these new habits but before you know it, life gets in the way and slowly - one treat at a time - you fall back into old habits.  Fear not, it’s part of the process.  

Old habits occasionally rear their chocolate-doughnut-loving heads, but this doesn’t mean that you have failed. Building healthy habits requires a slow and steady mentality...and sometimes it's a two steps forward and one step back kind of process. 
 Instead of giving up or berating yourself here are 5 proven ways to get on track, re-engage and stay enthused so you can stick to the health goals you have set for yourself. 

Reframing your internal dialogue can make all the difference.  Research tells us that repeating “I don’t” statements vs. “I can’t” statements can retrain your neural pathways to help you make better decisions over time. 

Instead of saying, “I can’t have wine tonight,” tell yourself, “I don’t have wine on school nights”.
​
A few “I don’t” statements that I use regularly:

• I don’t put any type of sweetener in my coffee.
• I don’t snack before bed. (Ok, I admit to following this 90% of the time, the other 10% I need to confess about the popcorn while watching an evening movie.) 
• I don’t eat highly processed and packaged foods.

Believe me, I still enjoy myself and love my food! When you crowd out unhealthy items with healthier options, you’ll find that you like the healthier options even more!  That leads me to #2

Setting an intention is where it’s at!  Motivation is short lived and doesn’t lead to consistent action. If you want to achieve your goals, then you need a plan for exactly when and how you’re going to execute on them.
 
“Deciding in advance when and where you will take specific actions to reach your goal can double or triple your chances for success.”
                             Heidi Grant Halvorson, Columbia University professor

Vision boards aren’t woo-woo, airy-fairy exercises. Visualization is scientifically proven to work. 

Olympic athletes have been using it for decades to improve performance.  Back to the science… it has been proven over and over again that the brain patterns activated while performingan action or task are similarly activated when you imagineor visualize the same action.
A vision board is one of the easiest ways to consistently remind yourself of what you want to create. Take a moment to visualizewhat you want to achieve. Having a clear vision of what you want will get you through unclear moments.
Create a vision board filled with inspiring photos, images and words that will help you visualize the healthy lifestyle that you desire. 

Healthy habits are just like muscles; they will get stronger and stronger the more you work them.  So, repeat after me “consistency trumps perfection every time”. If you fall off the wagon, take a deep breath and hop back on without making yourself feel guilty. 
​
Be proud of yourself for the progress you’ve made thus far. You’re human, not a robot. Remember that your goal is progress, not perfection! 
 

Turmeric Detoxifies the Liver
This is an extremely vital and beneficial way turmeric helps you lose weight.  The liver is responsible for many things in the body, including aiding in digestion. However, one of the main functions of the liver is metabolizing fat. In other words, the liver breaks down fat and remove toxins from your body. In order to do this effectively, however, the liver needs to be cleansed. Turmeric detoxifies the liver . In other words, cleanses it, allowing the liver to perform its duties at an optimal level. Thanks to turmeric, your toxin-free liver will be able to get rid of fat in your body and help you lose weight!

Turmeric Improves Digestion
Do you have unwanted fat hanging around your midsection? Do you ever experience bloating in your stomach, especially right after you eat? Well, I have some good news. Turmeric can help get rid of all of that! There are properties in turmeric that help improve digestion. When your digestive system is working well, it can speed up your metabolism, which will help you shed excess fat, especially in the stomach area. It will also help relieve any pain caused by excess bloating after you consume a meal. This is just another way turmeric is beneficial for weight loss.

Turmeric Helps Regulate Your Metabolism
There has been a lot of talk about metabolism and the positive effects turmeric has in relation to the speed and function of your metabolism. Metabolism refers to various chemical reactions in your body that are responsible for keeping your cells and organs alive and working well.  Read more about Metabolism here on my blog.
In relation to weight loss, your metabolism is responsible for taking all the food and drink you consume and turning it into usable energy. When your body is performing these functions, it is burning calories; hence, playing a part in your weight loss. These are calories burned “at rest,” meaning not when you are performing a physical activity, such as going on a run. This is called your metabolic rate. It is important to know, however, that you can increase your metabolic rate or the number of calories your body burns at rest, by increasing the amount you exercise. This would be what is commonly referred to as speeding up your metabolism. So though turmeric does help regulate your metabolism, for optimal results, it’s best to start or continue an exercise program as well. 

To sum it up...

Turmeric is a delicious spice, and it’s active ingredient, curcumin is a great health-booster.
 
Curcumin has anti-inflammatory and antioxidant properties which are great to bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties.
 
reference
http://www.turmericforhealth.com/turmeric-benefits/turmeric-and-weight-loss
 
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
 

I love that nature works like this, innately causing us to change with the seasons, have you ever noticed?  The winter brings the desire for warmer foods, connection with loved ones, and more rest and relaxation.  The critical part of this fascinating natural phenomenon is that we listen and oblige. 
 
Another tendency is to feel our desire to workout slow down this season, which is also common.  There are a few ways I go into the Winter season mindful of this, and I'm going to share with you my top ways to help you keep a Winter wellness routine, as well.  These work for me each year, and I hope you'll gain some ideas you can use, too!
​
My favorite Winter Wellness tips...
 
1. Don’t burn the candle at both ends
We just made it through all the Holiday social season, and now it's time to catch up with those we didn't have time to see last month.  However, don’t feel obligated to attend every gathering you get invited to, particularly if you’re feeling burnt out from work and your other obligations. It’s great to meet new people and socialize, but if it causes you to get less sleep or it stresses you out, decline some of the less essential offers.
 
2. Be mindful of social settings
For the events you do attend, remember that cold and flu germs often lurk without symptoms at first. There’s no need to be paranoid about shaking hands or meeting people, but be mindful of your hands before you eat and don’t touch your nose, mouth or eyes after shaking hands with someone. Keeping your immune system strong during this season is so important.  But if you do start to feel a sniffle or two coming on be sure to download my ebook on Natural Immune Boosters.
 
3. Keep working out
Your best battle against the winter blues is to keep to your workout routine.  Finding it hard to stay motivated during the colder months?  Switch things up.  Try a new class at your gym or take on a new challenge that will help keep you motivated.  I gravitate towards less strenuous forms of exercise in the winter...rather than going for a run,  a lovely walk in the cold winter air.  Maybe a yoga class rather than a spin class.  After all, tis the season of hibernation!
 
4. Hydrate more
Getting enough fluids is essential on any day, but in winter the weather is drier and so is the heat indoors. Not only that, but your skin can become parched too. Up the hydration levels!
 
So, what's the norm for you?  Do you try to stay on track during the winter months, or do you put things off until it starts to warm up outside?  
 
Be kind to yourself during the winter months and the rest of the year too! 

Is it possible my metabolism could be slow?
 
Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).
 
But don't worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”!  In fact it's so complicated I'm only going to list a few of the common things that can slow it down.
 
Examples of common reasons why metabolic rates can slow down:

• low thyroid hormone
• your history of dieting
• your size and body composition
• your activity level
• lack of sleep

 
We'll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.
 
Low thyroid hormones
 
Your thyroid is the master controller of your metabolism.  When it produces fewer hormones your metabolism slows down.  The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active.   Ideally it should work to keep your metabolism just right.  But there are several things that can affect it and throw it off course.  Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.
 
Tip: Talk with your doctor about having your thyroid hormones tested.
 
Your history of dieting
 
When people lose weight their metabolic rate often slows down.  This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food. 
 
While dieting can lead to a reduction in amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have.  As you know more muscle means faster resting metabolic rate.
 
Tip: Make sure you're eating enough food to fuel your body without overdoing it.
 
Your size and body composition
 
In general, larger people have faster metabolic rates.  This is because it takes more energy to fuel a larger body than a smaller one. 
 
However, you already know that gaining weight is rarely the best strategy for increasing your metabolism.
 
Muscles that actively move and do work need energy.  Even muscles at rest burn more calories than fat.  This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have. 
 
Tip: Do some weight training to help increase your muscle mass.
 
Which leads us to...
 
Your activity level
 
Aerobic exercise temporarily increases your metabolic rate.  Your muscles are burning fuel to move and do “work” and you can tell because you're also getting hotter.
 
Even little things can add up.  Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.
 
Tip:  Incorporate movement into your day.  Also, exercise regularly.
 
Lack of sleep
 
There is plenty of research that shows the influence that sleep has on your metabolic rate.  The general consensus is to get 7-9 hours of sleep every night.
 
Tip: Try to create a routine that allows at least 7 hours of sleep every night. 

​What is Metabolism?
 
This word “metabolism” is thrown around a lot these days.

You know that if yours is too slow you might gain weight.  But what exactly does this all mean?
 
Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It's how you take in nutrients and oxygen and use them to fuel everything you do.
 
Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.
 
Metabolism includes how the cells in your body:

• Allow activities you can control (e.g. physical activity etc.).
• Allow activities you can't control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
• Allow storage of excess energy for later.

 
So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.
 
Which brings us to the “metabolic rate”. 
 
Metabolic rate
 
This is how fast your metabolism works and is measured in calories (yup, those calories!).
 
The calories you eat can go to one of three places:

• Work (i.e. exercise and other activity).
• Heat (i.e. from all those biochemical reactions).
• Storage (i.e. extra leftover “unburned” calories stored as fat).

 
As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.
 
There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you're not being physically active.
 
The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.
 
What affects your metabolic rate?
 
In a nutshell: a lot!
 
The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you'll burn.
 
But that's not the only thing that affects your metabolic rate.
 
How big you are counts too! 
 
Larger people have higher metabolic rates; but your body composition is crucial! 
 
As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you're not working out.
 
This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you. 
 
The thing is, when people lose weight their metabolic rate often slows down which you don't want to happen.  So you definitely want to offset that with more muscle mass.
 
Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they're doing “work”.
 
The type of food you eat also affects your metabolic rate!
 
Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).
 
You can use it to your advantage when you understand how your body metabolizes foods differently. 
 
Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.
 
Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.
 
And don't forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.
 
This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

Looking for a tasty, lean protein recipe designed to help boost your metabolism?  I have just the one for you!  Click here to get your copy! 
​

​References:

http://www.precisionnutrition.com/all-about-energy-balance
 
https://authoritynutrition.com/10-ways-to-boost-metabolism/
 

In both Chinese and Western medicine the Spring is connected to the liver and the gallbladder. These two organs are your 'work horses' for blood cleansing and with over 500 metabolic processes, the liver is your master detoxer!

​I'm a big fan of eating with the seasons and this one habit alone goes a long way in supporting your body's natural cleansing process. I've come to realize firsthand just how significantly we're affected by what we put into our bodies at different times of the year. So to smoothly adjust to the new season, here some suggestions for ideal Spring foods to start adding to your diet. 

Asparagus is one of the celebrated veggies of spring. Not only is it one of the first vegetables to make itself known in the garden, but asparagus is one of the Spring foods that gives our body the boost it needs to recover from the chill of winter. Asparagus helps cleanse the kidneys and reduces water retention. It is also a rich source of folate as well as high in glutathione, a vital antioxidant for detox.

​Spring brings with it wonderful dark leafy greens like kale, swiss chard and spinach. All are wonderful choices for the liver. Other Spring crops that are especially productive in assisting the detoxification process include:
​
Artichoke is a wonderful choice for the liver and the gallbladder because it increases bile flow.

Dandelion stimulates the digestive juices. This pesky lawn weed helps to digest fats and supports the body’s natural detoxification processes. You can juice with dandelion leaves, cook with dandelion leaves and drink dandelion tea. Spring is the ideal time to benefit from dandelion greens, as they become bitter in the summer.

Garlic is antibacterial, anti-viral, anti-fungal and anti-cancer. Garlic is one of the best antioxidants and is a huge help in the detoxification process.

Nettles are rich in antioxidants, minerals, vitamins and a natural source of iron. Nettle is also fabulous for strengthening the liver, adrenals and kidneys. Wonderful in tea form, can be taken up to 3 times a day for extra nourishment during detox.

Peas are rich in vegan protein and packed with essential nutrients. An ideal food to substitute for heavier protein sources during a detox or a liver cleansing diet.

Here's to enjoying your Spring!

There is nothing like a fantastic day at the Spa, a wonderful face cream or even a great thickening mousse for your hair ... but the core foundation of beauty is pretty basic - "you are what you eat!"

Super foods for our cosmetic bags are what will produce a long lasting healthy glow, supple skin, fewer wrinkles and less puffy eyes. Mineral rich, nutrient dense beauty foods are nature's best cosmetics and they work from the inside out.

Our skin is bombarded both inside and out on a daily basis with stress, hormones, junk food, lack of H2O and weather to name a few. A healthy diet will help us withstand this barrage of attacks, with nutrients that help repair, maintain and enhance the skin.

Free radicals initiate the deterioration of the skin's structural support and decrease the elasticity, resiliency and suppleness. Just what are these free radicals? To get into the 'science' of it for a moment, they are oxygen molecules that have lost an electron and are thus unstable and reactive. These reactive oxygen molecules bounce around cells and tissues setting off a chain reaction, robbing electrons from healthy molecules, causing damage and creating more free radicals in the process. Collagen, a protein molecule that gives skin a youthful, supple look, is especially susceptible to free-radical damage. For the most part, exhaust fumes, overexposure to sunlight, radiation (x-rays) and cigarette smoking are the main culprits of free-radical damage.

Luckily for us, antioxidants in the form of phytochemicals help us survive this onslaught of damage that comes our way. These phytochemicals prevent and reverse damage by simply giving free radicals the electrons they need to become stable. So, how does all of this affect your skin? Studies are showing that wrinkles and other age related skin factors are directly related to free-radical damage that is not countered by antioxidants. Phytochemicals are found all around us - in our vegetables and leafy greens. They are chemicals that are not required to sustain life - nonessential nutrients but are proven to protect humans against diseases and damage. There are more than a thousand known phytochemicals each working differently to protect us ... a very important reason to be eating a diet rich in plant based foods.

A group of phytochemicals called carotenoids have a tremendous effect on your skin - they are the foods that give our skin a much desired healthy glow! Quite often also high in vitamin A which enhance the functioning of your immune system as well - an added bonus! Carrots, sweet potatoes, spinach, kale, papaya, bell peppers and tomatoes are all good sources of these healthy phytochemicals. Mother Nature provides us with an abundance of antioxidant foods  and they are easily they are incorporated into our diets.

Arugula is one of my favorite super foods for healthy skin and hair. Arugula has a strong, spicy flavor and is highly alkaline - to help neutralize our ph balance - as well as having a high content of sulfur and beta-carotene (vitamin A). It is known to protect cells from radiation, helps to inhibit acne, fight topical infections, colon and breast cancers. It is a skin cleanser and liver purifier.

Many more recipes and ideas for incorporating anti-oxidant rich foods into your diet as well as how to add skin superfoods into your nutritional cosmetic bag are all a part of the upcoming workshop - Beauty of Nutrition!  

For information on The Beauty of Nutrition workshop, please click here.

​

Does February make you think of chocolate and hearts ?  
   
Me too!  I love Valentine's Day and all that comes with it - especially the chocolate.  As a holistic nutritionist and health coach, when I think of February, I think about hearts, too.   I think of the connection between nutrition and heart health.  Taking care of your body’s most important muscle. What we eat can significantly reduce our risk of heart disease, high cholesterol and stroke, even if you have a family history of heart disease!
​
There are many foods that support heart health, but one of the nutrients that is most important to maintaining healthy cardiovascular function is Omega-3 fatty acids. An excellent source of Omega-3s is fish – fish is low in saturated fat and is high in Omega-3s.  Aim for two servings of cold-water, fatty fish each week, such as salmon, halibut, and lake-trout. Smaller cold water fish, such as sardines and herring, are also good choices – high in Omega-3s and lower in mercury than larger cold water fish. Mackerel and tuna often have high levels of mercury, although light canned tuna is usually lower in mercury, as is salmon – one of the safest cold-water fish. Make sure you bake or grill your fish -- fried fish adds unhealthy fats and cancels out the health benefits!

If you don’t like fish, you can also get Omega-3s from flaxseed, chia seeds and nuts such as almonds and walnuts. Nuts are a great choice because they are high in monounsaturated fat, which lowers LDL cholesterol (the “bad” cholesterol). Studies show that people who eat an ounce of nuts a day have a lower risk of heart disease.

​But let’s get back to fish, because where it comes from is important. While “farm-raised” fish may sound healthy, typically these fish are factory-farmed, raised to produce large quantities of big fish. Farm-factory fish are often fed hormones, antibiotics and/or pesticides and not what we want to put in our bodies! Instead, whenever possible, select certified wild fish - sockeye salmon is always wild and atlantic salmon is always farmed. Not only do they contain fewer harmful chemicals, wild fish also contain more protein and Omega-3s than farm-raised fish.

 See my heart-healthy salmon recipe in the Recipe section!

It’s no wonder we think of golden yellow and warm orange when we think of Autumn – and not just because of the changing of the leaves. These are also the colors of some of the season’s healthiest vegetables – providing a great alternative to traditional (sauce-and-cheese) comfort foods! In fact, Fall is an ideal time to add root vegetables to your table.

Why are root vegetables so good for you especially this time of year?

As the weather turns cooler, our bodies need more warming foods. Root vegetables, which grow abundantly this time of year, have a warming effect on our bodies and help prepare us for winter. In addition, eating seasonally (and locally whenever possible!) helps us stay in harmony with nature. And because root vegetables grow underground, they absorb many of the earth’s nutrients, making them rich in minerals such as iron, as well as packed with antioxidants such as vitamin C, A and B. You’ll love them for the way they are energetically-grounding and help you feel more balanced.

Because these fall veggies have slow-released carbohydrates and contain natural fiber, they also help us feel full and satisfied longer. That, in turn, regulates our blood sugar, provides sustainable energy and cuts down on our sweet cravings – which could otherwise send us reaching for those holiday treats. This powerful combination makes root vegetables a natural pick if you’re looking to feel more grounded, energized, focused and more in control throughout the upcoming “treating” months.

Some of my favorite Fall choices are: 

• Yams 
• Sweet potatoes 
• Carrots 
• Beets 
• Parsnip 
• Turnips 
• Rutabaga 
• Yucca 
• Daikon 
• Jicama 
• Jerusalem artichokes / Sunchokes 
• Celeriac / Celery Root” 
• Radishes

And don’t forget the roots that add flavor, improve digestive health and boost longevity: onion and garlic!

How do you choose and store root vegetables? In the fall, root veggies tend to be sweeter and more tender. Choose vegetables that feel firm and heavy for their size, with smooth skin. Store them in a cool, dark and slightly humid room (if you can, such as a special container in your pantry). If you must store them in the fridge, place them in a paper bag and store in the crisper drawer.

Also for Autumn I love to bring home other yellow-orange vegetables this time of year: pumpkin, butternut squash and yellow and orange peppers, to name a few. Although they are not root vegetables, their color gives them many of the same phytochemical benefits of beta-carotene and bioflavonoids. They are known for:

• Boosting your immune system 
• Improving your vision health 
• Reducing the risk of cancer and heart attacks

So add these nutrient-rich, energizing, immune-boosting, cancer-fighting, root and colorful vegetables to YOUR Fall table!

Click here for one of my favorite Fall soup recipes...

How to Read Nutrition Labels


Grocery shopping can be confusing!

Grocery shopping can be confusing! It seems like every day there are new shout-outs on packaged foods: Heart Healthy! High in Protein! Trans-fat Free! What does it all really mean? In order to know what value a packaged food provides, understanding nutrition labels really helps.  Nutrition facts are based on the Dietary Guidelines and on “Percent Daily Value” (PDV). You’ll see that the values are listed as a percentage, and this percentage is based on a 2,000-calorie-a-day intake. However, you may not eat 2,000 calories a day, so the percentage of the nutrients you consume would be higher or lower.

My regular readers and clients know that I'm all about eating foods that don't come with a food label at all!   However, for those times when we must buy packaged food, it is important to first read the ingredients list (see my article on reading Ingredients Lists on my Blog ). When you do buy a packaged product, I recommend foods with five ingredients or less - all of which you should be able to pronounce!. Foods with five ingredients or less are typically minimally-processed and contain lower amounts of sodium, sugar, “bad” fats, or chemicals than the 'multi ingredient' distant cousins do.

That said, here are my top tips for How to Read a Nutrition Label:

Serving Size. The amount of nutrients in the food is provided PER SERVING SIZE. So if your bottle of juice says it contains two servings sizes, drinking the whole bottle means you will have consumed twice the amount of everything listed on the label. And trust me, some foods that you would think should only be a single serving are often listed as two servings!

Calories are defined as the amount of “energy” a food provides. In my health coaching practice, I don’t focus on calories, but rather, I encourage clients to eat nutrient-dense foods and avoid nutrient-deficient foods. This is because not all calories are created equal; counting them can lead you to make unhealthy choices and develop an unhealthy relationship between you and your food. Food provides information to your cells. Some food promotes health, gives you energy and makes you feel satisfied, while other foods promote disease, sap your energy, increase your blood sugar, and can actually make you feel hungry. According to Dr. Mark Hyman, Chairman of the Functional Medicine Institute “there’s no such thing as ‘junk food;’ there’s “food” and there’s “junk” and it doesn’t matter how many calories “junk” has.” The bottom line is: pay more attention to the ingredients than the calories listed on the package.

Fat and Cholesterol The FDA requires that fat on the nutrition label be categorized as saturated fat, trans-fat, polyunsaturated, and monounsaturated fat. According to the CDC, "Diets high in saturated fat have been linked to coronary heart disease." I recommend that you avoid saturated fats and that you eat no trans-fats! (The clue that a food contains trans-fat is the listing of "partially hydrogenated oil" on the ingredients list). While the FDA removed trans-fats from the Safe Food List in 2006, companies are still able to call their products “trans-fat free” even if their total is 0.5 g or less per serving!

Sodium is one of my least favorite ingredients after artificial sweeteners, sugar and trans-fats! Too much salt increases the risk of heart disease and high blood pressure. The American Heart Association encourages limiting sodium intake to 1500 mg a day – that is less than one teaspoon! Pay attention to sodium totals for the foods you buy and aim for reduced-sodium or no-sodium products whenever possible.  I encourage my clients to switch to himalayan pink sea salt which is known to contain over 80 minerals and our body needs all of them.

Total carbohydrates are listed as fiber and sugar. Like calories, not all carbohydrates are created equal. According to Dr. Mark Hyman, it is the type of carbohydrates that is most important. “If the carbohydrates are from whole-plant foods that contain plenty of fiber or have a low Glycemic Load, that is very different (better) than that of fiber-less foods. The same number of carbohydrates from a can of beans or from a can of Coke affects the body in very different ways.” When choosing products, go for healthy fiber that is whole-plant based.

Sugar is listed in grams; I recommend that my clients do not eat foods that contain added sugar or artificial sweeteners. Sugar is an addictive substance that can be very harmful; it creates inflammation in the body, runs down the immune system, causes insulin resistance, and can lead to weight gain and disease. Look for products with low or no grams of sugar listed on the nutrition label.

Protein is listed per serving. The Daily Value for protein is 50 grams, but again, your recommended amount depends on many factors. I encourage clients to get their protein from high-quality sources such as beans, nuts, fish, chicken, quinoa, etc.

Vitamins A and C amounts are required to be listed by the FDA. However, you will find that many nutrition labels include other nutrients and their amounts per serving. Again, this is based on a 2,000-calorie-per-day diet, so the percentage of vitamins you consume may vary. It is always best to get these vitamins from foods that don’t actually come in a package! Vegetables and fruit are your best sources of vitamins.

Sources: FDA Backgrounder: The New Food Label; Dr. Mark Hyman

Smoothies. They seem to be what might be called the latest nutritional fad.  They are quick, nutritious and alkalizing!  But why do some taste so much better than others?  None of us like the 'lawn mower pulp' versions and we all know that the sweet fruity ones aren't always the way to go.  So, how do you know how to create the perfect combination?  Vancouver’s alive Magazine has come up with the following 5 steps to build a better smoothie:


What fruits and vegetables should you use?
“Fruits and veggies both have their place in a well-rounded smoothie. For fruit, opt for what’s in season or, during the winter months, use frozen and canned fruit (avoid BPA-lined tins). Berries, stone fruit such as peaches and nectarines, tropical fruit such as mango and pineapple and even local apples and pears are excellent in smoothies. For vegetables, go with local greens such as silverbeet, spinach and kale.”

What liquids will you add?
“Standard smoothie liquids include milk, juice and water. Experiment with different types of milk such as nut or coconut. Try different types of juices too, such as antioxidant-rich pomegranate and blueberry. Rather than plain water, try using coconut water, which adds flavour and electrolytes such as potassium. Experiment with different varieties of teas and coffees.”

How thick do you want it?
“Control the consistency of your smoothie. Enjoy a thicker, milkshake-like smoothie? Add more thickener such as ice, frozen or fresh bananas, yoghurt or kefir, nut butters, hemp seed hearts, coconut meat or oats. To thin your smoothie, simply add more liquid.”

What flavours do you like?
“If you’re making a smoothie that’s light on fruit and other sweet ingredients, you may want to add a natural sweetener. Good choices include honey, maple syrup, agave nectar, dates. Additional flavour boosters include spices such as cinnamon, cardamom and nutmeg; extracts such as vanilla, peppermint and almond; and fresh herbs such as mint, parsley and coriander.”

Want to add a nutrient booster?
“Up the nutritional ante of your smoothie with boosters such as chia seeds, maca powder, matcha powder, goji berries, cocoa nibs, bee pollen, greens powder, camu camu and protein powder.”

Go forth!  Use your imagination ... have fun with your smoothies!  I would love to hear about your favorite combinations!

Chia seeds:  Ch-ch-ch-chia! The fuzzy little green  pets may be the first thing you think of when you hear the word chia. Nowadays, chia is better known as one of the Superfoods.  They are from a flowering plant in the mint family native to Mexico and Guatemala These amazing little seeds are packed with calcium, fiber, protein, phosphorous, manganese, and omega-3 fatty acids. They lend an instant creamy thickness to any smoothie.  Chia seeds come from a flowering plant in the mint family that's native to Mexico and Guatemala, and has a  history of being known as an ancient Aztec superfood.

Cacao: Dark Chocolate Yes, it's true! Chocolate is a healthy food.   Dark chocolate is rich in flavonoids, antioxidants that have been shown to lower blood pressure, improve blood flow, and boost overall heart health. Choose chocolate that is at least 70 percent cacao  to optimize the antioxidant power and health benefits. Dark chocolate may even boost your mood.   Cacao contains up to 10% of its weight in flavonoids, powerful antioxidants that significantly lower the risk of heart disease and stroke. Enjoy a scoop of raw cacao in your smoothie for a decadent and nourishing chocolate-y treat. 

Bee Pollen:   Fans of bee pollen call it one of nature’s best-kept secrets. Pollen is an excellent source of easily digestible protein as well as the antioxidants lycopene, selenium, and beta-carotene. Many herbalists believe that bee pollen improves allergies and asthma.


Spirulina: This type of blue-green algae is rich in protein, vitamins, minerals, and antioxidants. Initial research suggests that the health benefits of spirulina are vast: it is a powerful anti-histamine and may boost the growth of probiotics, fight disease, and reduce allergies. Readily available at a health food store or amongst the ingredients list of a 'Greens' powder blend.  


Hemp seeds: The amino acid profile of hemp seeds is close to complete, making them a superior protein source. They are also rich in omega-3 fatty acids, vitamin E, B vitamins, and folic acid. Blend a spoonful of hemp seeds into your favorite smoothie for an extra nutritional kick.

Kale:  The health benefits of kale cannot be overstated. In addition to being extremely high in many vitamins and minerals, kale contains unique chemical compounds that boost DNA repair in cells and appear to block the growth of cancer cells.  Here is one of our favorite Kale Salad Recipes.

Blueberries:  In addition to being delicious, blueberries have the highest antioxidant capacity of all fresh fruit. Research shows that blueberries are potent anti-inflammatories and aid in everything from blood pressure regulation to improving memory in older adults.  Did you know that much of the power of blueberries lies in their color? That deep-blue hue is a by-product of flavonoids — natural compounds that protect the brain's memory-carrying cells (neurons) from the damaging effects of oxidation and inflammation. Since blueberries are one of the best sources of flavonoids you can find, it's no surprise that this superfood has been shown to help preserve memory function.  Blueberries, like other berries, also have a high water content, which makes them hydrating for your skin and other cells of the body.