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The One Thing that Makes Everything Better!

  • Written by taiga-admin
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    February 11 2017
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  • Posted In : blog
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  • 0 comments

There is but one thing that makes me a happier, patient, balanced person, committed to my goals and my personal rules, and the tasks at hand. This thing makes me a better mom, wife, daughter and working woman. This one thing ensures I eat right, get enough exercise and stay on track, working efficiently throughout the day. Can you guess what it is?

It’s sleep. There is no question that I don’t always get enough. And it is clear when I don’t. I am less productive, less patient, more irritable, less inclined to exercise and definitely more inclined to eat junk. The thing about sleep is we tend to discount the need for enough. But there are serious consequences of sleep deprivation that go beyond feeling cranky. Chronic sleep deprivation can impact our health in profound ways, complicating diabetes, heart disease, cancers, depression and even dementia. Chronic sleep deprivation and disturbance can cause weight gain as well. If you are cutting into your sleep to get up early to hit the gym, your efforts may be in vain. If you aren’t getting 7-8 hours of sleep per night, your early morning exercise may not be benefiting your weight loss and fitness strategies. In fact it may be hindering your efforts.

There are countless studies on the benefits of sleep and the consequences of sleep deprivation. Many of these studies re-surfaced more recently when Industrial wind turbines, built in sizes larger than ever before began to be installed too close to homes. People were, as it turned out, suffering from low-frequency sound in their homes, caused by the turbines’ low frequency sound or vibration, inaudible to the human ear, but affecting the human body profoundly. People exposed to this “infrasound” were repeatedly woken throughout the night, to a semi-conscious state, by fluctuating low frequency turbine noise. Over time, these affected people, who didn’t realize their sleep was repeatedly disturbed through the night, experienced signs of sleep deprivation: they found they were chronically tired, they suffered from weight gain, heart palpitations and arrhythmia, tinnitus, chronic headaches, trouble concentrating and low mood.

Research continues with the study of sleep disorders and weight gain. Weight gain can lead to sleep apnea, producing more sleep disturbance and further weight gain. So the question is, how can you ensure you improve the quality of your sleep and the optimal sleep time, to allow for full, happy, productive days? Well, when I started waking at 4 am every night, and couldn’t get back to sleep, I had to do some investigating. I can tell you these practices have worked for me. Maybe you would like to try some of these strategies. Here are my strategies for a great night’s sleep:

  1. I make sure there are no electronics in my room. I don’t take my phone up to the bedroom. Ever. Looking at your phone or iPad at night lowers melatonin levels, shortens REM sleep cycles, and delays circadian rhythms. The blue light from many of these devices lowers melatonin levels and tells our body to stay awake.
  2. Eat raspberries or gogi berries: These berries are known to be a great source of dietary melatonin which is our sleep hormone.
  3. Kiwi fruit: Kiwi has shown to improve sleep quality and be an effective tool in overcoming insomnia. Studies showing the effectiveness of kiwi implemented two kiwi, about 2 hours before bed.
  4. Keep hot baths under 15 minutes long. While hydrotherapy is a great way to calm us and make us sleepy, being in the tub for extended periods of time will actually stimulate and invigorate. In short, a long bath, beyond 15 minutes will make it harder to get to sleep.
  5. Limit caffeine to the early part of the day. I make it a rule not to have any caffeine 10 hours before bed time.
  6. Find and herbal tea you like and make it a part of an evening ritual. My favourite is one by a company called Flora”. Its called Echinacea-Elderberry with Cranberry and Rooibos.
  7. Read a book with real pages. Reading is a great part of a bedtime routine. This is why we tell our children a bed-time story! Because it is so effective in getting them to sleep.
  8. Use and repeat affirmations to get back to sleep when you wake at an ungodly hour. I found that telling myself over and over that I was going back to sleep now, and that my body was working perfectly, kept my mind from spinning and soothed me back to sleep.
  9. Get regular excercise!
  10. Avoid alcohol, which disrupts REM sleep and causes waking in the night.
  11. Last but not least, Read Arianna Huffington’s book called “The Sleep Revolution”. I love her suggestion of reserving the closing scene of your day for a moment of gratitude. In this way she explains, we focus on the good, and not on the things that stress us out, that may whirl around in our brains during the night!

So, Remember that a good night’s sleep is an essential part of your success with nutrition, dietary choices, fitness and lifestyle modifications for a happier, healthier you. And that is why I have included it here.

Hope that helps!

Warmly,

Margot



Eating for Injury Recovery

  • Written by taiga-admin
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    January 31 2017
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  • Posted In : blog
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  • 1 comments

Injured? Suffering with muscle, joint or soft tissue pain or dysfunction?  Here are three things you need to know about your musculoskeletal injury or dysfunction as it relates to what you EAT!

When I first began my career as a massage therapist, back in 1996, my practice was full of clients suffering from back pain, chronic pain syndromes, prolonged tissue regeneration, injuries of all kinds, whiplash, fibromyalgia, sport-induced injuries, pregnancy, and more. I helped many people. But I know now that I could have helped even more people in those early days, if I knew then what I later learned about the role of nutrition in healing.

I could have talked to people about what they were eating.

Sounds totally unrelated, right? Well, as it turns out, it is completely related.  Low back pain is one of the leading predictors of heart disease. Why? Because Atherosclerotic plaques, which result in the narrowing of arteries, are responsible for impaired blood flow to every cell in the body. As the arteries branch into smaller arterioles and capillaries, atherosclerotic plaque can not only hinder blood flow, but obliterate it all together. And when we are talking about the tissues that have minimal blood flow to begin with, like ligaments and discs, that means trouble.

Blood flow and inflammation are major players in tissue healing and optimal musculoskeletal health. I am going to share with you three main reasons the food you eat plays possibly the largest role in your body’s ability to heal from soft tissue and joint dysfunction. Be prepared to add arrows to your quiver in your search for solutions for musculoskeletal health.

1. Atherosclerosis Impairs Blood Flow, Necessary For the Delivery of Oxygen and Nutrients to Tissue.

Atherosclerosis results in the narrowing of arteries all over the body, and the tiniest of the arteries, the arterioles and capillaries show the earliest signs, since of course, they are tiny! The intervertebral discs (the discs in our spine, between the vertebrae), may be the most vulnerable. Discs are considered “avascular” meaning they don’t actually have a blood supply in the form of capillaries, to nourish them. Instead, blood diffuses into them at their margins. When this miniscule blood supply is impaired by the laying down of plaque, nutrient and oxygen delivery is impaired and the tissue begins to degenerate. Degenerative disc disease and disc herniation are in fact largely a result of poor blood supply. Impaired blood flow to the tissue (in this case, the disc) is the culprit and this impaired blood flow is caused by atherosclerotic plaque. We can identify degeneration of tissue when someone suffers from ischemia, or lack of blood flow to a muscle or portion of muscle. If the muscle is chronically indurated, or tight, blood flow is impaired and the tissue begins to break down. In a similar way, if blood flow to tissue is impaired by atherosclerosis, nutrient delivery is impaired and tissue breakdown results. Occluded or narrowed vasculature can impair nerve function, leading to neuralgia and nerve pain syndromes such as sciatica. According to the Global Burden of Disease, 2010, low back pain is the single leading cause of disability world wide. Consider how insidious the Standard American Diet has become, and the disease rates that correlate with it.

Chronic back pain in childhood is evident earlier than ever. By the age of 11, children are now experiencing the consequences of the SAD, in the form of type 2 diabetes, obesity related illness and, now, low back pain as well. By the early teen years, studies now show the onset of disc degeneration related to impaired blood flow.

2. Poor Blood Supply Impairs the Removal of Waste from Tissue

Healthy blood flow to tissue cells is vital not only for nutrient and oxygen delivery, but it is also essential for the removal of waste products like lactic acid, toxins and debris. If a cell becomes hypoxic (meaning it isn’t getting enough 02), and waste products are not efficiently removed, our body warns us with the stimulation of nociceptors, (pain receptors), causing pain, which is our body’s signal that something is amiss. As waste builds up, inflammation ensues and cell breakdown, atrophy and deterioration results. Often in the case of muscle, the tissue tightens in a protective response, causing even further hinderance of nutrient exchange, leading to more deterioration and more pain. This is called “The Pain-Tension Cycle”. Manuel treatment can generally break this cycle, however, treatment is in vain if the underlying cause is limited blood supply caused by atherosclerotic plaque.

3. Arachadonic Acid and Chronic Inflammation

Arachadonic acid is an omega-6 polyunsaturated fat, and is used by the human body in the natural process of healing. It is necessary for the formation of prosteglandins used in the inflammatory response occurring in injury. However, our body makes just the amount of Arachadonic acid that we need, which means we do not benefit from additional sources of Arachadonic acid. Where do you think dietary sources of Arachadonic acid are found? In meat, dairy and eggs, with the highest amounts found in eggs and poultry. The consumption of foods high in Arachadonic acid has been linked to chronic inflammation in the human body, is linked to low-grade inflammation in the brain, low mood and depression, premature aging, and stimulation of the enzyme that allows breast tumors to make their own estrogen. For today’s topic, though, you should know that prolonged tissue healing and exacerbation of symptoms related to chronic soft tissue and joint diseases like fibromyalgia, rheumatoid arthritis and other inflammatory conditions, can be at the root of the problem. Eliminating dietary sources of Arachadonic acid will allow for timely healing of soft tissue and joint dysfunction, among other inflammatory conditions as well. I learned this first hand when exploring dietary changes to resolve my life-ling battle with asthma. Once I adopted a clean, whole foods, vegan diet, the asthma and allergies became a thing of the past.  I also found that my body recovered efficiently following intense exercise.

Once I started addressing diet as part of a treatment protocol in soft tissue and joint rehabilitation, clients noted a marked decrease in pain, and often complete resolution of pain.

So, if you are injured, make sure you eat more plants!

Margot Freitag graduated from the West Coast College of Massage Therapy in 1996. She is a Certified Personal Trainer with CanFit Pro, and holds a Plant-Based Nutrition Certification through Cornell University and the T. Colin Campbell Foundation. Margot is a teacher and a member of the Ontario Teachers Association.



Uterine Fibroids: Food for Thought

  • Written by taiga-admin
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    December 22 2016
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  • Posted In : blog
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  • 0 comments

When women tell me they are suffering with fibroids, my heart sinks. I only know through listening how awful it must be. Surprisingly, the likelihood of developing uterine fibroids, if you are female, is almost 50% by the age of 50. That is significant, isn’t it? You might be surprised to learn that fibroids are very much linked to diet. Read on to find out how uterine fibroids are linked to the very foods our national guidelines tell us to eat….

Fibroids (benign tumors of the uterus) can cause pelvic pain, back pain and even leg pain. They are known to cause excessive and extended menstrual bleeding, trouble with urination, including increased frequency and difficulty emptying the bladder. They have even been linked to constipation. Worse, fibroids may impair fertility.

unknown-1Who needs all of this? No one. No thanks. And the trouble is there are limited and less than desirable ways to deal with them. One may be able to get a “myomectomy”, which is the removal of the fibroids themselves, through either laparoscopic surgery or with an open incision of the abdominal wall. Another is “uterine artery embolization”, where the arteries feeding the fibroid are injected with, and plugged with small beads of polyvinal alcohol, starving the tissue of a blood supply. Alternatively, one might have to get a full hysterectomy: the removal of the entire uterus. Pharmaceutical interventions include drugs that essentially turn off estrogen production from the ovaries.

Call me crazy, but if your body is still producing estrogen, there is a good chance it is natural and right. Our bodies are smart. Which brings me to my next point. The medical field will tell you that there is no known cause of fibroids. Doctors do not know why women get them. What we do know, however, is that fibroids develop and grow in the presence of estrogen. The more estrogen, the more they develop. When estrogen levels decrease, fibroids shrink.

The big question remains whether or not our own estrogen causes fibroids. The best evidence we have suggests that our bodies (in a state of optimal health) are far more reliable than that. As stated above, fibroids are dependent on high levels of estrogen. The greatest sources may surprise you. Countries eating the Standard American Diet have the highest rates of Uterine Fibroids. Lets take a look at some factors that may affect the growth of these nasty things!

  1. Dairy Products: As you might know, cows are milked throughout their pregnancies. By end-stage pregnancy, estrogen levels are 33 times the levels of non-pregnant cow milk. Be sure that as soon as possible following the birth of a calf, cows are artificially inseminated and the pregnancy cycle ensues again. All milk is pooled for processing and as such, estrogen levels are very high in cow milk. Remember, this is animal estrogen, identical to human estrogen, and has the same effect on the human body as human estrogen does, This is unlike the protective phytoestrogens found in plants. The more dairy in your diet, the more estrogen. And we are talking significant levels of estrogen, so much so that boys who drink cow milk have lower testosterone levels and greater risks of developing testicular and prostate cancers. Girls regularly drinking cow milk start menstruation earlier. Dairy is also linked to hormonal cancers in women, specifically breast cancer, uterine an ovary cancers. So, if you have fibroids, the number one way to decrease the estrogen levels in your body is to eliminate dairy products.
  2. Animal Fat : Animal fat found in meat, contains estrogen. Fat cells are storage for toxins and waste products and hormones as well. In fact, adipose tissue (fat) is now considered a major endocrine gland. Even the leanest cuts of meat are a minimum of 30% fat, so when you eat meat, you consume the estrogen stored in fat. Even the animal byproducts are laced with estrogen. Chicken manure contains so much estrogen that when it’s waste products are fed to farm animals to save on feed costs, it may trigger premature development.
  3.  Human Fat: To add to this discussion around fat, we need to note that we are animals too. Our fat also produces its own estrogen hormones. The more excess fat we carry, the more estrogen that fat produces. Maintaining a healthy body weight balances the estrogen in our body.
  4. Prevention and Reversal of Fibroids: To be clear, fibroids are estrogen-dependent. Their growth is stimulated by estrogen. Given the link between estrogen and hormone-related cancers, fibroids, then, may be a warning sign of even worse things to come. Those at greatest risk of developing fibroids are women who have not yet gone through menopause, who consume dairy products (especially) and meat as well, and who are carrying extra fat. Studies show that fibroid risk decreases with increased intake of cruciferous vegetables and fruit. In a nutshell, a clean, whole foods, vegan diet, the elimination of animal foods, along with maintenance of an optimal weight, is your best bet in the prevention and elimination of uterine fibroids.

Margot Freitag



Plant-Based Entrées for the Holiday Season

  • Written by taiga-admin
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    November 17 2016
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  • Posted In : blog
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Plant-Based Entrées for the Holiday Season

Celebrating traditional holidays with a plant-based dinner is getting easier all the time.  Here are three of my favourite recipes I know you and your guests will love!   Give one of these  delicious, hearty, seasonal entrées a try and let me know how it goes.  A special shout-out to my Mom, who has tweaked these recipes to make them a perfect addition to a low fat, whole food, plant-based holiday meal. Enjoy!

much love,

Margot

Stuffed Portobello Mushrooms

I large yellow onion, finely chopped

1 cup cashews

4 cloves garlic

1 cup cooked brown rice (or grain of choice)

1 can lentils, drained and rinsed

1/4 cup bread crumbs

1/2 cup vegetable broth

1 teaspoon dried basil

1 tablespoon fresh thyme leaves, plus extra for garnish

6 portobello mushrooms, stems and gills removed

1 tomato, sliced in thin rounds

sea salt

freshly ground black pepper

Preheat oven to 350 degrees F.  Sauté onions and cashewsin a little veggie broth, season with salt and pepper to taste, and sauté until onions are soft and lightly browned.  Add garlic and let cook a few more minutes.

In large bowl, combine onion mixture, brown rice, lentils, breadcrumbs, vegetable broth, basil and thyme.  Mix together and season to taste with salt and pepper.

Place portobello mushrooms top side down on a non-stick baking pan.  Stuff mushrooms with about 1/2 cup of lentil cashew stuffing, then press a tomato slice on top of the stuffing.

(options:  Drizzle a small amount of veggie broth onto baking pan to keep the mushroom caps from drying out.  Alternatively, brush a small amount of oil on cap to prevent sticking.  Avocado oil is the best choice if you will be using oil.)

Bake for 30 minutes or until stuffing is browned and mushroom starts to release juices.  Garnish with extra thyme.

serves 6

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Acorn Squash Stuffed with Mushrooms and Rice

2 acorn squash, halved, seeded

salt and pepper

3 tablespoons water, vegetable broth or white wine, divided

1/2 lb Cremini or white button mushrooms, trimmed and diced small

1 medium yellow onion, chopped finely

3/4 teaspoon dried thyme

1 cup brown or white rice

2 cups vegetable broth

1/4 cup bread crumbs combined with 1/4 cup nutritional yeast

Preheat oven to 450 degrees F.  On rimmed baking sheet, season  cut sides of squash with salt and pepper, drizzle with 1 tablespoon water, broth or wine, and turn cut sides down.  Cover sheet tightly with foil and roast until tender, about 35 minutes.

In a medium skillet, sauté mushrooms, onion and thyme in veggie broth, water or white wine over medium-high. Season with salt and pepper.  Sauté until mushrooms are golden, about 8 minutes.  Add rice and water/broth/wine and bring to a boil; cover and reduce heat to low.  Cook until liquid is absorbed, about 20 minutes.

Remove squash from oven and heat broiler.  Carefully scoop out 2-3 tablespoon flesh from each squash half and stir into rice mixture. Season with salt and pepper. Divide rice mixture among halves, sprinkle with bread crumb/nutritional yeast mixture and broil until crumbs are golden, about 2 minutes.

 

Lentil Shepard’s Pie

(4 – 6 servings)
1 cup chopped onion
½ cup chopped carrots
½ cup chopped celery
2 cloves garlic minced
8 oz. (250g) sliced mushrooms
½ tsp. dried thyme
½ tsp. dried marjoram
¼ tsp. black pepper
1 tsp. salt (divided)
2 tbsp. flour
3 cups vegetable broth
2 tbsp. tomato paste
2 tsp. Worcestershire Sauce (vegan)
1 cup dried green or brown lentils, rinsed and sorted for debris
2 lbs. potatoes, peeled, cut and boiled, or micro waved in a bowl covered with water, until tender
¾ cup almond milk (unsweetened)
2 tbsp. dried bread crumbs
¼ tsp. paprika

Preheat oven to 425. F.

In a heavy dry pan sauté onions, carrots and celery over medium heat until vegetables begin to soften. If ingredients begin to stick, add water, ¼ cup at a time. Add garlic, mushrooms, thyme, marjoram and pepper and sauté until mushrooms are golden and liquid is absorbed.
Sprinkle vegetables with flour. Stir in broth, tomato paste, Worcestershire Sauce and lentils and simmer for 20 to 30 minutes, or until lentils are tender. Add ½ tsp. salt.
Place lentil mixture in a shallow 12″x 8″ (2.5 L) casserole dish.
Mash potatoes, mash in almond milk, ½ tsp. salt and pepper to taste.
Spoon over lentil mixture.
In a small bowl combine bread crumbs and paprika and sprinkle over top of Shepherd’s Pie.
Bake uncovered for 10 to 15 minutes.

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Are Vegan Diets Bad for Fitness? No! They are BETTER, Silly!

  • Written by taiga-admin
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    November 01 2016
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  • Posted In : blog
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  • 0 comments

salad

My friend and colleague, Patrick, from Personal Trainers London, asked me to respond to an article on his website about vegan diets and fitness, specifically, an article suggesting vegan diets are bad for fitness. I was impressed with the article. It was thorough, covering some major bases.  In this article, I would like to address some of what the author, Paul, says about vegan diets as they relate to health and fitness and offer an alternative perspective. You can see Paul’s article at Personal Trainers London, HERE. 

I agree that in order to be healthy and fit, you need energy. In order to get stronger and fast, we must be in robust health. If you have inflammation in your joints, if your immune system is depleted and you are chronically suffering from colds and you are unwell, of course you won’t be improving your fitness anytime soon. What may surprise many is that a whole foods, plant-based diet is hands down the most positive step you can take toward strengthening your immune system, restoring your energy and providing your body with the nutrients you need. This in turn can ultimately speed recovery times, allowing you to train again sooner, improving your fitness beyond what you ever thought possible. Choosing nutrient dense plant foods provide just what we need. This is why so many professional athletes are adopting a plant-based diet. Be sure to look up plant-based athletes like Torre Washington, Scott Jurek, and Baggio Husidic. The following are some comments in response to concerns noted by Paul, at Personal Trainers, London.

1. Paul says: “the iron in plants is harder to absorb”.

I say: The iron in plants is usually accompanied by vitamin C. Our bodies are smart. We have a natural regulatory mechanism for the uptake of iron in the presence of vitamin C, ensuring we don’t take up too much. Iron, while obviously a very important nutrient, can be dangerous if we get too much. Heme iron, which is the iron present in the flesh of animals, bypasses our natural regulatory mechanism, and is absorbed readily through the gut. Excess iron is stored. The body has no way of excreting excess iron, except in the case of menstruation or giving blood.

It turns out that iron overload is a much more common problem than iron deficiency. Iron encourages the formation of free-radicals and is associated with cancer formation. Studies show that higher amounts of iron in the blood mean higher cancer risk and higher risk for dementia. Menstruation depletes iron stores and is believed to explain why women generally live longer than men. Iron from vegetarian foods is not absorbed as well, on purpose. Eating iron and vitamin C rich plants provides optimal levels of iron, ensuring we don’t get too much. Since humans do not produce vitamin C, unlike most animals, we need to be consuming plenty of it daily. In this way iron absorption is optimal and our body regulates the uptake perfectly.

2. Paul says: “Phytic Acid Blocks Mineral Absorption”

I say: Phytates bind to minerals in some plants, making some minerals less available, this is true. However, phytates are easily broken down with sprouting, soaking, fermenting and cooking foods. As well, juicing and blending phytate-rich foods will break down the phytates, making minerals more available. As well, fats available in foods such as nuts, olives, avocado, seeds, and some oils will also increase absorption of phytate-bound minerals. Not all vegetables contain phytates. But those that do also provide additional sources of nutrients not bound by the phytates that are important. Vitamin C, omega 3’s, fibre, and phytonutrients are all beneficial to our health.

It turns out that phytates are important nutrients themselves. Phytates can lower cholesterol, protect against kidney stones, diabetes, and osteoporosis. Last but not least, phytates protect us against cancer, and inhibit cancer cell migration (metastases). Researchers now believe that phytates should be considered an essential nutrient or a vitamin, rather than being termed an “antinutrient”.

Calcium Absorption and Oxalates: Oxalates are organic compounds that bind to minerals including calcium. Like phytates, oxalates decrease our absorption of some minerals, including calcium. Foods containing oxalates shouldn’t be avoided though, since these plants offer an array of nutrients including beta-carotene, folate, vitamin K and other phytochemicals. Because only 5% of the calcium in raw spinach is absorbed, this should not be your go-to veggie for calcium, but you should eat spinach because of all of the other wonderful nutrients it offers.

Paul compares calcium absorbability in spinach to milk, which warrants attention. Yes we need calcium for strong bones, along with 9 other essential minerals from the “bone team” as well as vitamins C,D,K and the B’s. We need calcium for cardiovascular health and muscle contractility. Paul agues that while we absorb only 5% of calcium from spinach, we absorb 30-32 % of the calcium from cow milk, to which I say “the source of our nutrients matters”. More on that in a moment. We need to choose low-oxalate greens for the best calcium absorption: bok choy, broccoli, dandelion greens, kale, mustard greens, napa cabbage, turnip greens, watercress all offer 40% or more calcium absorbability. Lets not forget the nuts and seeds, grains, legumes and fruits and other vegetables, which contain calcium.  But, there is something more: There has never been a case found anywhere in the world, of anyone on a natural diet suffering from a calcium deficiency.

Bovine Leukemia Virus, present in all cow milk (in North America) is now shown to be at the root of 37 % of breast cancer. This virus is identical in structure to the leukemia virus found in children suffering from Leukemia. Dairy farmers have higher rates of leukemia. Since cows are milked throughout their pregnancies, end stage pregnancy milk has estrogen levels that are 33 times that of a non-pregnant cow, attributing to acne vulgaris, hormone-related cancers such as prostate cancer and breast cancer, and more, including early onset menses and late menopause in women.

Cow milk is designed by mother nature for rapid growth during infancy, and is intended to turn a little calf into a large 1000 lb animal in a year’s time. As such, cow milk stimulates the increase of circulating levels of IGF-1 (insulin-like growth factor). Cancerous tumours have IGF-1 receptors covering their surface. Among many other concerns like links to Chron’s and colitis, viruses, bacteria and somatic cell (pus) count, cow milk is also associated with type I diabetes and other autoimmune disorders, inflammatory conditions like asthma and allergies, leaky gut, childhood ear infections and more. The source matters. If good health is what you are after, your calcium should not come from cow’s milk.

3. Paul says: “You Really, Really need vitamin B12”

I say: First things first. B12 is actually a microbe, not a vitamin. This microbe proliferates in the intestines of animals, including humans. The absorbability is the problem, which is why 40% of the Western population has low B12 levels, not just vegans. B12 is found in feces and in the flesh of animals. We need it. We need it for neurological health and for the production of red blood cells. I don’t think anyone should take a chance on their B12 absorbability, vegan or not. A B12 supplement, in the form of methylcobalamin is best taken sublingually (under the tongue), since absorbability though the gut tends to be a problem. We need such a tiny amount, about 2.4mcg / day, but that tiny amount is really important.

4. Paul says Vitamin D3 from animals is superior to vitamin D from plants

I say: This vitamin comes from the sun. You can’t blame a vegan diet on low vitamin D levels. Vitamin D levels can be met for most people by spending about 20 minutes in the sun each day. It is true that here in Canada, like the U.K., we can become sun-starved. Research is proving that both forms of vitamin D (D2 and D3) are equally effective.

To clarify, Vitamin D2 is generally derived from fungi, namely mushrooms. Vitamin D3 can come from animal sources such as sheep’s wool or fish oil, and plant sources, like lichen. For those who want a D3 that comes in vegan form, just do a search for Vegan D3. If you can’t get sunlight on your skin daily, especially through the winter months, a vitamin D supplement is a good idea.

5.  Paul Says butter is “just good”….

I say: Studies consistently show that Low carb diets high in saturated fat lead to disease. You need to ignore the bulk of nutrition research as it relates to cardiovascular health and all-cause mortality if you believe butter is good for you. But, I get that there is a myriad of conflicting information out there. So, lets ignore the research for a moment and take a look at a the Blue Zones. The Blue Zones refer to the 5 places on earth where the longest living and healthiest people on the planet live. These people regularly live beyond their one hundredth year, fully able-bodied and active, with the lowest disease rates on earth. These people are known as the Centenarians. The centenarians eat a plant-based diet. Some are completely vegan, the others, almost.

The 7th day adventists living in Loma Linda Ca., eating what they call the “biblical diet”, a vegan, whole foods diet free of processed foods. Other Blue Zone groups also eat a plant-based diet, centered on legumes, fruits, vegetables and whole grains. Meat is something the centenarians consume on special occasions, or as a condiment.  Butter is not part of the dietary repetoire for any of the Blue Zone groups, in fact, their diet is very much low-fat.

In our attempt to eliminate processed foods from the diet, one cannot ignore that butter, the fat from whole cow milk, is not a food in it’s whole form, comes from an ungulate and is a mere part of a food source intended to turn a baby bovine into a 1000 lb animal in under a year.

6. Paul says Omega 3’s are better acquired through animal foods.

I say: Achieving an optimal omega 3:6 ratio is harder than ever. There is one very simple cause for this new and common imbalance: processed foods. Omega 6’s are used in processed foods because they are stable fats with a longer shelf life. Once we decrease our intake of processed foods, we immediately drop our omega 6 intake. This is part of the solution to finding that optimal ratio. Next, we need to find a ratio, as Paul suggests of 1:1 or 1:2. It is true that the conversion of ALA into EPA and DHA is not always efficient. That said, plant-eating fish and all herbivores convert their own ALA into EPA and DHA as needed, just as we do. That’s why you get EPA and DHA when you eat those guys.

The most recent research suggests that we simply don’t give our body the credit it deserves, and that at different stages of life, we require different amounts of EPA and DHA. For example, one study found young women converted 21 % of ALA into EPA and 9 % into DHA, and another 6% into another highly unsaturated fat called DPA. A total of 36% or ALA was converted to highly unsaturated fatty acids. In men, the total conversion was to 16%. It is believed that the high conversion rates for the young women are likely nature’s way of preparing for the increased needs of pregnancy and lactation as DHA is required for the formation and development of the brain, nervous system and retina of the fetus and newborn.

Women beyond childbearing years and men both convert long chain fatty acids less efficiently than young women. Some would argue these groups need a direct source of DHA and maybe EPA, but it is more probable that the conversion is reduced because less is needed. DHA is the most highly unsaturated fat in the diet and also the most unstable, easily oxidized by free radicals, and contributes to cardiovascular diseases among other diseases as well. It is possible that our bodies purposely do not produce DHA when it isn’t needed, in order to protect our health. It is also possible that when it is produced, it is rapidly transported to locations where it is needed and incorporated into tissues of the brain and retina.

The easiest way to ensure you are meeting your omega 3 needs is by adding 1-2 tablespoons of ground flax or hemp hearts to your morning smoothie or oatmeal. The best way to ensure your omega 3:6 ratio is ideal is to avoid processed foods and animal foods, especially chicken. Simple.

7. Paul says animal protein is better absorbed and is more complete…he says: “All Protein is not Created Equally”

I say: The whole protein myth is as old as the day is long. If you believe that animal sources of protein are the best, then you would agree that the ultimate source of protein, the protein most ideal for humans, would be proteins that contain the sequencing of amino acids as we see them in the human body. This of course, would be human flesh. Of course no one would eat that, right? So we seek other proteins that have all of the amino acids, maybe just in the wrong order or in variable amounts. One of the flaws in the animal protein argument lies in the fact that everything we eat is broken down by our body, including the amino acids in the proteins we eat. The human body in all of it’s miraculous-ness, then rebuilds the proteins, gathering up the amino acids, just as we need them, into an ideal structure for use in the human body.

Even the old idea that vegans need to “food combine” no longer holds weight. So long as we eat a variety of foods, from legumes, whole grains, fruits and vegetables, over the course of a 24 hour period, we easily meet our protein needs. In fact, if you are getting enough calories from a whole foods, plant-based diet, you are automatically getting enough protein.

When we determine protein needs, we must consider the recommendations set forth by our national food pyramids, as they compare to the standards put in place by the World Health Organization. The WHO’s  agenda is simply to provide the world with appropriate nutritional guidelines. The World Health Organization stipulates that a 150 lb man, eating 2000 calories / day requires about 22 gms of protein daily.

What about the athlete? Well, fitness can be described as an increase in efficiency. The more fit we become, the more we can do, with the same fuel…the more efficient our bodies become. If fitness made us less efficient, then we would have to continue to increase our nutrient needs to meet our fitness goals, but alas, we know that isn’t so. Brendan Brazier explains that when he began training for triathlons, his caloric needs shot up to somewhere around 8,000 calories / day. But by the time his body was in top performance condition, his caloric needs dropped close to his original pre-training levels. Now that we don’t need as much protein as we thought, we can take a closer look at some other considerations. First, lets take a look at a couple of the additional ingredients in animal protein. If I have said it once, I’ve said it a hundred times: “The source of our nutrients matters”.

8. Paul says eggs are an ideal source of protein.

I say: You will never see an add for eggs that refers to them as healthy or good for you. This is because of the laws in place against false advertising! Cholesterol in eggs exceeds the daily recommended limit of dietary cholesterol. Despite the flawed science by the egg industry, we know that eggs do in fact raise blood cholesterol levels.

Further, eggs (and chicken) are the leading source of Arachadonic acid (an omega 6) in the Western diet. Arachadonic Acid is associated with depression and low mood, and internal inflammation. “High quality preformed arachodonic acid” has been linked to rheumatoid arthritis, ulcerative colitis and it has a clear link to cancer development, according to the world Cancer Institute. Eggs also lead the pack in foods contaminated with salmonella.

In 2008 the Harvard physicians health study was published, which followed 20,000 physicians for 20 years. They found that those physicians eating a single egg a day or more were significantly associated with living in a shorter life. The risk of type II diabetes was increased by 58% for men and for women it was increased by 77%.

High egg and high cholesterol intake before and during pregnancy increases the risk of gestational diabetes. This is likely because one egg has anywhere from 186 to 275 mg of cholesterol. (Compare this to a McDonald’s Big Mac, which contains 80 mg of cholesterol!)

Choline is one of the only real nutrients that are substantial in eggs; in fact the egg industry has actually boasted about choline content. Choline levels are very high in eggs. Unfortunately choline is associated with cancer development: in men eating 2.5 eggs a week there was an 81% increased risk of lethal prostate cancer compared to those eating half an egg a week.

9. Paul says: “Plant-Protein is harder to digest”

I say: I don’t recall ever looking at an elephant or sliver back gorilla thinking “ looks like he is having trouble digesting that plant protein!”  To Paul’s credit, he refers specifically to soy when mentioning the digestibility problems of plant protein. It is true that when genetically modified soy was first introduced to the human food supply in the UK, there was an 50% increase in soy allergies due to an increase in trypsin inhibitor caused by the genetic modification of soy. Trypsin is an enzyme involved in the breakdown of proteins. It is believed that the transformed bacteria from the ingestion of GM soy may proliferate in the intestines, stimulating allergies, irritable bowel and digestion problems as well. Yes, we should stay away from genetically modified soy. That said, if you eat meat, you likely eat the flesh of animals that were fed GM soy. As far as the lack of digestibility of other plant proteins, there is no evidence that whole food, plant-based vegans are suffering from a protein deficiency in the western world. In fact, most of the diseases taking the lives of our loved ones are caused by eating too much protein; animal protein, that is.

10. Paul says Fake Meats cause inflammation.

I say: Fake meats include those processed foods that mimic meat products. Paul suggests that these cause inflammation, and that inflammation is really, really bad. I agree! Inflammation is at the root of disease. First, I’ll address the fake meats, and second, the inflammatory response of real meat. The Fake meats I like to refer to as “treat or transition foods”. Fake meats are not an ideal addition to a whole foods, plant-based diet. Fake meats can help people transition over to a healthier, plant-strong diet, and they also come in handy for bbq’s and other special occasions. These are not foods that should be consumed daily.

The fake meats we need to be most concerned about are those that contain soy protein isolates. When we consume the isolated protein of soy, we experience a sharp rise in circulating IGF-1 (insulin-like growth factor). As mentioned above, cancerous tumors have IGF-1 receptors on their surface. Isolated soy protein promotes even more circulating IGF-1 than cow milk. Choose first generation soy products like organic edemame or tofu, which do not lead to sharp rises in IGF-1.

If you would like to use fake meats as a treat or transition food, choose seitan. Seitan, or wheat gluten dates back to 6 Century China where strict vegetarian Buddhist monks used whet gluten as a meat alternative. Gluten is practically a bad name these days, but in truth wheat has not been linked to any of the major diseases killing most people today. Heart Disease, diabetes, cancers and dementia have a clear link to animal protein, saturated fat and cholesterol, and other contributing factors of animal based foods, too many to list here. But wheat, in it’s whole form has proven to be a healthy, or at the very least, a benign addition to the diets that are reversing these diseases, including those set forth by Dean Ornish, Dr. John McDougall, Dr. Caldwell Esselstyn, Dr. T. Colin Campbell, Dr. Michael Klapar and more, barring celiac disease or gluten sensitivities.

Let’s take a closer look at the inflammation factor of foods as it relates to acid load. The LAKE (Load of Acid to Kidneys Evaluation) score measures acid loads in foods and their typical serving size. I found this particular reference in Dr. Gregor’s book “How Not to Die”.  Acid load scores highest to lowest are: fish (13) > pork (11) > poultry (9.7) > cheese (8.5) > beef (6.1) > eggs (4.0) > dairy (1.2) > bread (1.2) > rice (0.56) > pasta (-.13) > beans (-4) > fruit (-8.5) > vegetables (-9.9) (note: eggs are more acidic than beef, but portions tend to be smaller). So that’s acid load. But what about inflammation caused by other sources?

Dead meat bacterial endotoxins, present in all meat, despite various cooking methods, causes endotoxemia, a surge of inflammation caused by the dead meat bacterial endotoxins found in meat, and enhanced by the presence of saturated fat.

Last but not least, the choline and carnatine found in animal foods are converted by the omnivorous human into TMAO, which is linked to heart disease and cancer. I’ll let you check that out HERE.

This is just the tip of the iceberg. There is so much more to cover, but, in short, most animal foods are, by far, more inflammatory than any whole plant food. Further, studies show that acid-forming diets, (those containing animal foods) increase the likelihood of disease, and, important for this discussion, are linked to a reduction of muscle mass, as the calcium in our muscle buffers the acidic ph of our blood, by drawing on readily available calcium in our body. Researchers believe this explains the connection between increased acidic blood ph and decrease in muscle mass in aging populations.

As far as disease is concerned, autoimmune diseases, including Rheumatoid Arthrits, M.S. and others are not only preventable, but reversible with the adoption of a plant-based diet. Heart disease, diabetes and cancers of many kinds have been shown to be reversible with the same dietary prescription: a whole foods, plant based diet, free of animal foods. In fact, Dr. Dean Ornish’s most recent research has proven eating this way can reverse not only heart disease, but prostate cancer as well.

11. Paul says “Those looking to avoid the consequences of systemic inflammation would do well to minimize or avoid grains, not base our diet on them.”

I say: Once again we should take a closer look at the Blue Zones, the 5 spots on earth where people live the longest and healthiest lives, fully active into and beyond their 100th year. These people share several dietary factors, one of which is eating a plant based diet, centered on starches and grains. Grains, as it turns out, are one of the most protective foods we can eat, and their components are not near as inflammatory as cooked animal flesh or animal byproducts. Here in Canada, The Alzheimer’s Society now recommends a Plant-Based diet to ward off dementia.

Further, Western Europe and North America have the highest rates of Alzheimers, a disease that barely existed 100 years ago. Now that we know that Alzheimers is a vascular disorder, one rooted in narrowing of the tiny arterioles feeding the brain, we can alter our diet to avoid dementia. Studies show that despite the ApoE4 gene, (the principle cholesterol carrier in the brain), high dietary cholesterol is directly correlated to increased likelihood of dementia or Alzheimers later in life. In fact, Nigeria has one of the highest frequencies of ApoE4 in the world, but they have the lowest rates of Alzheimers. They also eat a plant-based diet.

A recent study, published October 19th, 2016 showed that both refined grains, including wheat, oats and rice, and whole grains, help reduce weight, blood pressure and total LDL cholesterol among overweight and obese patients. “While both groups saw health improvements, decreased diastolic blood pressure was three times greater in the whole-grain group, compared to the refined-grain group.” (Kirwan, J.P)

The bulk of nutrition science today shows us that diet trumps genes, and a healthy diet filled with fibre-rich whole grains, legumes, fruits and vegetables is the cornerstone of excellent health.

For more information on adopting a whole foods, plant-based diet, and lifestyle modifications that will help end yo-yo diets forever, restore energy, heal your body, and improve your fitness, feel free to contact me at margot@taigawholehealth.com

References:

Buettner, Dan, The Blue Zones

Gregor, Michael, How Not to Die

Gregor, Michael, Nutritionfacts.org

Davis, Brenda, Becoming Vegan, Becoming Raw

Barnard, Neal, PCRM.org

Kirwan JP, Malin SK, Scelsi AR, et al. A whole-grain diet reduces cardiovascular risk factors in overweight and obese adults: a randomized controlled trial. J Nutr. Published online October 19, 2016.

educational resource: Plant-Based Nutrition Certification: Cornell U, and the T. Colin Campbell Foundation.

Colorful fresh group of fruits and vegetables for a balanced diet. White background. Look at my gallery for more fresh fruits and vegetables.



Does Bread Cause Weight Gain?

  • Written by taiga-admin
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    October 05 2016
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  • Posted In : blog
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  • 0 comments

basket-of-bread

Have you ever done this?

The last stop in the grocery store is the bakery. I load up on sprouted and whole grain breads for the week’s sandwiches, and once in a while, I’ll head over to the freshly-baked section. I love to pick out a warm baguette or some other loaf, fresh out of the oven, for a great addition to the evening meal. I by-pass the “slicer”. If the check-out is relatively quick, the bread is still warm once I’ve loaded the groceries and started the car. Here’s where it gets good. I strategically place the grocery bag with the fresh, warm bread within arms reach, and as I drive home, I rip off pieces and devour them. Yup, I really do. It’s heavenly. It’s indulgent. My husband hates that I do this, because of the crumbs.

Do you know this experience? There is nothing quite like it. It feels decadent, sinister even. It feels so incredibly wrong. But once in a while it is wonderful, isn’t it? Quite possibly the best part about this entire experience is the research behind bread and weight loss. You are going to love this….

16 moderately overweight men were asked to add 12 slices of bread to their daily diet. Half ate high-fibre bread, at 50 calories per slice, and the other half ate white bread, at 70 calories per slice. The participants did not change their physical activity and they did not have to eliminate other foods from their diet. Guess what happened? The men eating the extra 12 slices per day of white bread lost on average 14 lbs over the eight week study period. The men eating the whole grain bread lost, on average, 19 lbs. As well, within the first few days of adding the bread to their diet, blood cholesterol levels dropped by an average of 60-80 mg/dL. Also, no surprise, those eating the whole grain bread experienced larger and more frequent bowel movements.

What does this mean? Most people try to avoid bread when they are trying to lose weight! Many mothers even try to monitor the amount of bread their children eat. More than 20% of women feel down right guilty when they eat bread. But, bread, as shown in the above study, is not the cause of weight gain. Further, whole grain breads provide beautiful sources of fibre, B vitamins, magnesium and iron.

Bread fills us up. It keeps us full longer and provides us with fuel for our body and brain. With more bread, we want less of the “less desirable” foods, simply because it satiates us. And we love it, don’t we?! So there you go. Bread just doesn’t cause weight gain. If you find you gain weight when you eat more bread, take a look at what you are putting on it. Are you slathering it with margarine? Peanut butter? Dunking it in oil and balsamic? It’s the fats we put on our bread that we need to pay attention to. Not the bread itself. So go ahead, treat yourself to some warm bread in the car…..

P.S. It was Dr. John McDougall who brought the above study to my attention. If you would like to take a look at the original study, click here.

for a gorgeous and simple Oat Spelt Loaf, try this:

Ingredients:

1-3/4 cups of spelt flour

1 cup oat flour

1- 2/3 cups all purpose flour

1- 2/3 cups lukewarm water

1 teaspoon dry yeast

1 teaspoon molasses or maple syrup

2 teaspoons salt

1 large handful of rolled oats for dusting the top

1. Mix the flours in a large bowl, add the yeast, maple syrup, salt and water and mix until combined.

2. Mix well using a wooden spoon. Dough will be sticky! If it seems dry, add 1 tablespoon water.

3. Place dough in a bowl and cover with a damp tea towel for 8-12 hours.

4. Dust working surface with flour, place risen dough onto it. work the dough and fold it into three. Roll it back into a ball and place in on top of a baking tray lined with parchment paper for 1-2 hours, covered with a tea towel.

5. Preheat oven to 430 degrees F. Place an empty metal bowl or skillet on the bottom tray to heat up.

6. When the dough has risen for the second time, sprinkle the top with oats and slide the tray in the oven. Fill the hot skillet with cold water to create steam. After 10 minutes, turn the heat down to 390 F. Bake for 35-40 minutes or until golden brown.



Nature’s Little Blue Powerhouse

  • Written by taiga-admin
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    September 08 2016
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  • Posted In : lunch , recipes
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  • 0 comments

Berries are among my favourite sweet natural foods that I refer to as “nature’s candy”. They are so sweet and colourful and have a soft gentle texture. No doubt you’ve heard that all berries are superfoods …and  ranking near the top of the berry superfoods are the blueberries.  These little blue powerhouses are potent antioxidants.

Blueberries are nutritional powerhouses because they are among the fruits highest in antioxidant power, largely due to their many phytochemicals.  Blueberries provide antioxidants, vitamin C, vitamin K, manganese, fibre, an array of phytonutrients and a source of energy.

Blueberries contain powerful phytochemicals called anthocyanins, which give these berries their beautiful blue colour.  Anthocyanins are incredibly potent phytochemicals that are known to improve visual acuity, reduce cancer proliferation, inhibit tumour formation, protect against cardiovascular disease, enhance memory, act as an antimicrobial, and aid in the prevention of weight gain (even in the presence of a high fat diet!)

That is just one of the incredible phytonutrients in blueberries.  Others include catechins, quercetin, kaempferol, and other flavonoids, ellagitannins, pterostilbene and resveratrol.  We’d be here all day if I got into the benefits of all of these phytochemicals, but you get the idea. They are protective against disease and health promoting beyond belief.

It’s no wonder the Native Americans gathered this wild fruit to not only to eat but to use as medicine.

A few notes on blueberries:

  • Blueberries are in season from May through October.  Wild blueberries are smaller than cultivated, and even higher in antioxidants.
  • When researchers measured and compared their antioxidant activity, they found no significant differences between the fresh, dried and frozen berries.  Blueberries freeze well, so stock up when you can.
  • If you’ve ever baked with blueberries and found the batter turned them a greenish-brown colour, the culprit is probably the baking soda, which is alkaline.  Try to adjust the recipe to use baking powder instead or try adding the berries at the very end.

There are plenty of delicious recipes for blueberries, but be sure to enjoy them on their own as well.

Recipes

For those of you who think I eat kale all day long, the truth is I have a little weakness for baking.  The best part though, is that baking need not contain eggs or dairy, and even fat can be substituted with apple sauce or banana. There.  Thats not so bad, right?  Give it a try.  Perfectly 100% guilt free 🙂

Blueberry Poppyseed Coffee Cake

3/4 cup soymilk or other dairy free milk

1 tablespoon lemon juice

1 1/2 cups all purpose flour (whole grain)

1/2 cup organic cane sugar or date sugar

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/4 cup apple sauce

1 tablespoon poppy seeds

1 tablespoon ground flax combined with 3 tablespoons water

1 teaspoon vanilla

1 teaspoon grated lemon peel

1 cup fresh blueberries

Preheat oven to 350 degrees.  Combine soymilk and lemon juice in measuring cup.  Let stand 5 minutes to sour. Combine flour, sugar, baking powder, baking soda, and salt in a large bowl.  Stir in apple sauce and poppy seeds. Whisk soured soymilk, ground flax / water combo, vanilla and lemon peel in small bowl until blended.  Stir soymilk mixture into flour mixture until moistened.  spread half of batter into prepared pan.  top with blueberries.  Drop remaining batter in 8 dollops onto blueberries. Bake 33 to 36 minutes or until top is golden brown. Cool 15 minutes in pan on wire rack.  Serve warm.

Blueberry Pear Crumble

Filling:

7 fresh pears, thinly sliced

1/2 cup maple syrup

3/4 teaspoon date sugar

1/4 teaspoon sea salt

1 teaspoon cinnamon pinch of nutmeg

1 pint fresh blueberries

Topping:

1 1/2 cups rolled oats

1/2 cup maple syrup

1/2 cup apple juice

1/2 teaspoon cinnamon pinch of sea salt

Preheat oven to 375 degrees f. Filling: combine pears and maple syrup in a large saucepan.  Cook over medium heat, covered but stirring occasionally, until the pears are tender, about 10 to 12 minutes.  Remove the pears from the heat and add the sugar, sea salt, cinnamon, and nutmeg.  Transfer the filling into a 9 x 13 inch baking pan.  Sprinkle with the fresh blueberries. Topping: Combine all the topping ingredients and spread over the filling. Bake for 25-30 minutes.

Blueberry Spelt Pancakes

1/2 cup spelt flour

1/2 cup oat flour

1 teaspoon baking powder

1 tablespoon ground flax

1 cup soy milk or other plant based milk

1/4 cup applesauce

2 teaspoons agave or maple syrup

1-2 teaspoons vanilla

1/2 cup blueberries

Whisk dry ingredients together in a large bowl.  Combine wet ingredients and add to dry.  Stir and let batter rest for a few minutes, in order to allow for spelt to absorb liquid.  Fold in blueberries.  Make pancakes on a non-stick skillet if possible.  0b29f692861841cda29edfe5db8c3cdd



Eat the Frog

  • Written by taiga-admin
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    September 08 2016
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  • Posted In : blog
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  • 0 comments

As you probably already know, eating a frog is not something I would advocate for, in the literal sense.  But I love the quote, because of where it came from and what it stands for! It was Mark Twain who once said:

“Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.” 

So what is that “live frog” exactly?  Take a look at the tasks you need to accomplish in order to reach your goals.  What is the thing you need to do today to make the biggest gains toward you goal?  It is likely the most uncomfortable and difficult task on your to-do list.  It just usually goes that way, because acheiving your most aspired-to goal is not going to be easy.  Its going to be tough.

Eating that frog means tackling the task that is not only challenging or complex – it is the thing you are avoiding.  It’s the thing you want to do the very least.  It might be a learning curve and its probably out of your comfort zone. It’s definitely the thing that’s standing in the way of your progress.

Maybe you have a goal that’s dependent on doing something uncomfortable.  Maybe you’ve avoided making an awkward phone call, setting up an uncomfortable meeting, or confronting a difficult situation.  This is your frog.  So, eat it.  First thing in the morning.  You will be able to move forward, having completed something difficult. Completing that task will be more rewarding than you think.  You’ll be a step closer, you’ll feel a sense of accomplishment… you’ll be on track.

What a relief!

Prioritize your goals and list steps you will need to take to make them happen.  Now, take the most important goal and look at the most significant step you need to take to move toward that goal. Here are some examples:

Need to get fit?  Get your workout done!  Do you have a little voice that tells you that  you’ll do your workout later?  …and then the day slips by….

Need to lose weight?  You know my mantra is the 80 – 20 rule: weight loss happens in the kitchen, exercsie helps.  Plan for and make some healthy meals. What are they going to be?   What’s for dinner? What do you need to shop for?

Need to improve your health? Food is medicine.  High cholesterol?  Diabetes?  The answer is in the food you eat.  Decrease, or better, eliminate animals and animal product consumption.  Stop cooking with oil.  Make a plan for your next meal.

Maybe your goal isn’t even health oriented.  Maybe it has to do with your career, your family or an important relationship.  Whatever it is, the remedy is in the plan you make and the steps you must take.  The most difficult of these steps is the first and most challenging.  And this is the frog you must eat!

There, doesn’t that feel good? Eating that frog is not only an accomplishment.  Its also motivation to get things done.  Its a confidence booster and a spark of energy.

So go ahead.  Eat that frog!

~Margot Freitag3024874be75b4cd5acbbf4d82e046b73



The Great Mallard Rescue

  • Written by taiga-admin
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    August 22 2016
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  • Posted In : blog
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  • 0 comments

Here is the story of Charlie and River, two incredible animals that have touched our lives and taught us so much. We feel blessed to have had this experience. In our efforts to practice an act of kindness, we have been given such a gift.

 

click here to watch!

https://youtu.be/2iDRL3B9RBw



Delicious Seitan Recipes You’ll Love!

  • Written by taiga-admin
    |
    August 22 2016
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  • Posted In : dinner , recipes
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  • 0 comments

Seitan is wheat gluten, which is the protein of wheat. It is made by washing wheat flour dough with water until all of the starch has been removed, leaving just the wheat protein. It was developed by the Chinese in the 6th Century, and was used as a meat substitute by strict vegetarian Buddhist monks. It is a great source of protein, is free of saturated fat and cholesterol, and it is delicious.

Here are two great seitan-based recipes. Enjoy!

 

Seitan Sweet Potato and Onion Hash

(serves 4)

2 cups seitan, chopped

1/2 sweet onion, diced

1 red bell pepper, seeded and diced

1 sweet potato, peeled and diced

salt and pepper to taste

1/2 half cup vegetable broth, plus more for sautéing

1 tablespoon minced fresh rosemary

1 tablespoon minced fresh thyme

1 tablespoon thinly sliced chives

What to do: Sauté seitan in a small amount of vegetable broth for about 5 minutes, stirring frequently. Remove the seitan from the pan and set aside. Add a little more veggie broth and add onion and bell pepper to pan, sauté for 3-5 minutes, or until soft. Add the sweet potato and season with salt and pepper. Sauté 5 minutes, or until nearly tender. Reduce the heat to medium and stir in the 1/2 cup vegetable broth. Return seitan to skillet, stir in rosemary, thyme and chives, and cook for an additional 5 minutes, or until the potatoes are tender. Serve hot.

*don’t like sweet potatoes? Use regular white or red potato instead. (modified from Skinny Bitch Ultimate Everyday Cookbook)

 

Seitan Grilling Kabobs (from Engine 2)

3/4 cup vegetable broth

1 tablespoon tamari

1 teaspoon minced fresh garlic

1 cup wheat gluten

2 teaspoons smoked paprika

2 teaspoons onion powder

1 teaspoon garlic powder

2 tablespoons nutritional yeast

1 onion, chopped into large chunks

1/2 pineapple, sliced into large 1 inch by 2 inch squares

1 red bell pepper, sliced into 2-inch square sections

1 yellow pepper, sliced into 2 -inch square sections

1 8 oz package white mushrooms

1 8 oz container cherry tomatoes

1 cup bbq, teriyaki or grilling sauce of choice

Prep: In a small bowl, whisk together broth, tamari and garlic. In a separate bowl, mix wheat gluten with smoked paprika, onion powder, garlic powder, and nutritional yeast. Combine wet and dry ingredients. knead about three minutes and flatten dough into 1/2 inch thick square. Score into 1inch squared pieces, making about 20 squares. Bake for 15 minutes on each side. Then, remove from oven, coat with bbq sauce and bake another 15 minutes. Remove from oven and cut into cubes. Assemble shish kabobs onto skewers using seitan, veggies and fruit. Coat with bbq sauce and grill until veggies are bright and sauce is brown.


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