Gluten-free the second time around

Here's a picture of our little Benji-bear munching on celery

The past 12 months have been b-u-s-y! 

In the weeks following the release of Unjunk Your Junk Food, we sold & bought a house and had a baby, and since last fall I've been tied up with my job at Naturally Savvy (where you can read about what I've been up to over the past few months).   

Our son, Benjamin was born in April and, like our 3 year old before him, we've been raising him gluten-free - not because he has a gluten problem, but to prevent future intolerance.

At 10 months of age, his diet consists of breast milk, organic formula, pureed and steamed vegetables and fruit, some potatoes and brown rice (mostly in cereal form, and since the arsenic scare, considerably less than what we fed Olivia) and recently we've introduced some gluten-free bread. Aside from egg yolk, he has not tried any of the common allergens, including tomatoes or strawberries. They will be introduced into his diet slowly and one at a time sometime after his first birthday. His favorite snack - gluten free Nature's Path O's (which look like Cheerios but without the GMOs). So far so good - no sign of allergies.  

A few surprises: -My friends were right: it's hard to be as strict the second (or third, fourth...) time around. While the daycare staff has been educated about his dietary restrictions, I'm not as militant as I was with Olivia. Also, when he sees his older sister eating snacks or bread, he tries to grab some for himself - while we intervene when we see it happening, the only solution is to keep the home as GF as possible.

-In an interview with Dr. Tom O'Bryan, "The Gluten Doctor," I asked about breastfeeding. He explained exactly what I feared: gluten is passed to the baby through breast milk; hence, a gluten-free diet is recommended for breastfeeding mothers; and it's best that pregnant women remain gluten-free, too (yikes, too late!).

-Dr. O'Bryan also explained that 50% of celiacs react to dairy because it locks “into the same docking station” as gluten. So do coffee, oats, yeast. Hmmm.. 

-For on-the-go snacks, we love the new squeeze packs made with organic vegetables and fruit. The blends of greens & pear or kale & apple are awesome! Ben loves them because he can feed himself and they taste great. These didn't exist when Olivia was a baby, but I'm thrilled to have them now. 

Ben has shown signs of having a sweet tooth since food was introduced. Olivia had a 'salt tooth' and preferred salty tasting foods over sweet. It will be interesting to see how these tastes evolve as the kids get older and exposed to different foods and ingredients. 

Black Bean Soup Recipe

Black beans are my very favourite bean, and this is my favourite black bean soup recipe. The lemon is the pièce de résistance (must be my Greek background). The best part: it's super-fiber-rich - about 14 grams per 1 mere cup! 

INGREDIENTS: 

1 tsp. olive oil

1 medium onion
2 cloves garlic
1 green pepper
1 red pepper
2 carrots
2 celery stalks
2 cups vegetable broth
1 can black beans or 2 cups dried black beans
juice of 1 lemon
pinch of nori
pinch of sea salt
freshly ground pepper

1.  If you're using dried beans, soak them overnight and cook.

2.  In a large saucepan, heat olive oil.

3.  Chop all vegetables. Sautée garlic and onions in saucepan until soft. Add remaining vegetables and ½ cup of vegetable broth. Cook vegetables until soft.

4.  Add the remaining broth and beans. Bring to a boil. When boiling, reduce heat to a simmer. Cook for another 10 minutes.

5.  In a blender, purée the soup in thirds. When puréed, pour back into saucepan. Stir in lemon juice, nori, sea salt and pepper and mix well.

Serve hot.

Makes 4 main dishes and 6 side dishes.

Kicking the sugar habit

In a recent blog post about post-holiday sugar addiction, I outlined a basic anti-sugar diet. A friend of mine recently asked, “What exactly does that look like?” This menu structure should help: 

Breakfast: Build breakfast around healthy protein sources (about 20grams) such as eggs (two eggs with whole grain toast), yogurt (a yogurt/fruit smoothie or parfait topped with granola and fresh fruit), nut butter (on whole grain toast or in oatmeal), avocado or last night’s leftovers.

Mid-Morning Snack: A piece of fresh fruit and handful of walnuts or almonds. Fruit provides some sweetness if you’re already sniffing around for cookies.

Lunch: Some examples for the largest meal of the day include a chicken stir-fry, tuna sandwich and salad, lentil soup and salad, or pasta with salmon. Add some maple syrup to a vinaigrette (oil and balsamic) for sweetness.

Mid-Afternoon Snack: Hummus with raw vegetables (celery, peppers, cucumbers, carrots, etc.). If you’re jonesin´for a sugar snack, yogurt and fruit will do the trick.

Dinner: Fish with vegetables and some whole grain rice is my favorite dish. To add sweetness, top your protein-du-jour with chutney or a fruit-based salsa (I buy a great mango salsa) or some sliced fruit (pineapple works well with most meats). You can also add honey to salad dressing or fresh or dried fruit into a salad, or drizzle maple syrup over butternut squash or Brussels sprouts before roasting.

If you’re still hungry after dinner, make yourself a delicious chocolate (now I’ve got your attention) protein shake (sorry) or have a couple of spoonfuls of vanilla yogurt.

There isn’t anything wrong with enjoying a square of high quality dark chocolate now and again; in fact, studies are showing that it can benefit your health in numerous ways.

Isn’t life sweet?  

Just say 'no' to sugar? Yeah, right!

Thank goodness it’s January and the cookies, chocolate, Christmas logs, egg nog, and candy canes have disappeared. 

Out of sight, out of mind, right? Not exactly. 

Every day since the holidays have ended, I’ve snuck at least a bite of some form of sweet. Why? It isn’t exactly as though I lost any weight over the holidays (in fact, while cutting a second slice of Christmas log, I guiltily joked that my goal was to see how big my rear end could get by December 31). My brain knows better, but my body doesn’t care. I can’t help myself. 

So here’s what’s happening. Physiologically, the recent increase in sugar and carbs of all sorts caused an imbalance of good-to-bad bacteria in my colon. Bacteria have to eat too, and as a result of feeding the ‘bad’ strains, there are now more of them. And those little buggers are hungry. The result: sugar cravings. Luckily, I can fix this. Taking probiotics each day and night, and eating probiotic-rich foods such as kefir, organic plain yogurt, and sauerkraut will help rebalance the microflora. 

Secondly, there’s an emotional connection. The holidays, my favorite time of year, are over. What is there to look forward to now besides bad weather? Summer seems so far away... A warm oatmeal chocolate chip cookie always knows how to cheer me up. Luckily there’s an easy fix for this one, too. Eating several times a day, I mean every 3 hours, and making sure there’s some protein at each of my meals to stabilize my blood sugar will help a lot. If that doesn’t get rid of my cravings and help me to feel better at the same time, I can take melatonin. I use it for extreme cases (only because I like to think I have more self control than I actually do have) but it works like a charm every time. I’ll update you on my progress in a couple of weeks.

Maybe if I just stick to eating snow...

 

The latest on probiotics

Beyond Digestion: The Latest Research on Probiotics

Television commercials might have you convinced that probiotics are needed mainly for a healthy digestive system and to help promote a flat belly. These are important benefits, but the live, health-enhancing microorganisms offer protection outside of the digestive system, too. More and more research is proving the benefits of lactic acid-producing probiotics to the entire body and to overall health. You might be surprised to learn that about 70 percent of the immune system is located in the large intestine as a vast network of lymph tissue referred to as GALT, or Gut-Associated Lymphoid Tissue. Probiotics in the intestines are constantly interacting with this tissue and preparing the rest of the body’s immune system for contact with other bacteria. Think of them as teaching the body to respond to a bacterial attack without actually having to suffer an infection.

Science is currently exploring various health benefits that probiotics can offer. Here is a synopsis of some of the ongoing areas of research:  

Irritable Bowel Syndrome

Irritable bowel syndrome, or IBS, is a common - if not the most common - digestive disorder, affecting anywhere from 11 to 20 percent of adults. The major symptoms, gas, bloating, and cramping, are often accompanied by bouts of constipation alternating with diarrhea. Drug treatments haven’t been successful, but European research has suggested that an imbalance of healthy to unhealthy intestinal organisms may be a significant contributor to the condition. In one study, IBS patients noticed significant improvement of symptoms after only two weeks of supplementation with probiotics. At the present time, there is enough evidence to recommend that IBS sufferers regularly supplement with probiotics for the reduction of pain, bloating, and gas.

Dental/Oral Health

They’ve only recently been introduced in dentistry and oral medicine, but science is suggesting a promising role for probiotics as a treatment for various dental conditions in the future. The first randomized controlled trials have shown that the live microorganisms may control dental caries in children by inhibiting cariogenic streptococci, or bacteria that promotes tooth decay. Presently, there isn’t enough evidence to suggest the role of probiotics in periodontal disease or oral yeast infections; however these areas are still being explored. Research is also investigating the most effective means of delivering probiotics into the mouth for optimal results. Dairy products are an option, but probiotic chewing gum and lozenges are being examined as potential vehicles as well.

Blood Pressure

Probiotics have not traditionally been considered part of the treatment for hypertension, but a Japanese study showed that supplementing with probiotics led to a decrease in both systolic and diastolic pressure almost immediately, as compared with the placebo group, and a significant decrease in diastolic blood pressure after four weeks of supplementation in those with high-normal blood pressure or mild hypertension.

Mental Health

An emerging area of research on probiotics involves their relationship to mental health. Since a number of neurochemicals, including GABA, norepinephrine, serotonin, dopamine, and acetylcholine, are produced not only in the brain, but also by various microbes in the gut, it isn’t farfetched that probiotics may soon be used to modulate brain chemicals and mood. GABA, for example, reduces stress and anxiety (and incidentally, may reduce inflammation in cases of Irritable Bowel Disease). Currently, experiments with mice are showing promising results. One study found that as certain intestinal bacteria decreased, immune biomarkers and inflammation increased. 

Probiotics are also being examined for their influence on obesity, allergies, childhood immunity, cancer, as well as several other conditions, and their impact on vaginal infections is already well established.

By and large, there is sufficient scientific support to recommend the regular use of probiotics to improve or protect overall health, and Health Canada recommends including at least one source of probiotics in your diet or supplementation regimen daily.

The best known example of a probiotic-rich food is plain, organic yogurt, but other fermented foods containing similar bacteria include miso, sauerkraut, and kefir. If these foods aren’t part of your daily diet, or if you suffer from a health condition that could benefit from probiotics, don’t delay - introduce a daily supplement right away.   

Healthy Tip: A child`s immune system isn't fully developed until age seven, and a probiotic-rich diet, plus adequate supplementation may help to prevent childhood allergies, eczema, asthma, and infections. It is safe to administer probiotics to newborns by placing it on the tongue or adding it to baby formula. Expectant mothers should consider taking larger doses of probiotic supplements in the days prior to delivery. Probiotics help to strengthen a mother`s defenses against infections that could potentially be passed on to their newborn, and may help to prevent preterm labour. Also, one study showed that new mothers who took probiotic supplements lost body fat faster than those who didn't.

REFERENCES:

Saavedra JM. Gac Med Mex. 2011;147 Suppl 1:9-21.

IBS

Rev Esp Enferm Dig. 2009 Aug;101(8):553-64. Treatment of irritable bowel syndrome with probiotics. An etiopathogenic approach at last?

J Clin Gastroenterol. 2004 Jul;38(6 Suppl):S104-6. Probiotics in the treatment of irritable bowel syndrome.

Gawrońska A, Dziechciarz P, Horvath A, Szajewska H., Aliment Pharmacol Ther. 2007 Jan 15;25(2):177-84. A randomized double-blind placebo-controlled trial of Lactobacillus GG for abdominal pain disorders in children.

Dental/Oral health: 
Stamatova I, Meurman JH. Am J Dent. 2009 Dec;22(6):329-38. Probiotics: health benefits in the mouth.

Blood Pressure:
Aihara K, Kajimoto O, Hirata H, Takahashi R, Nakamura Y. Effect of powdered fermented milk with Lactobacillus helveticus on subjects with high-normal blood pressure or mild hypertension. J Am Coll Nutr. 2005 Aug;24(4):257-65.

Mental Health:

M. Lyte, BioEssays, 2011, Probiotics function mechanistically as delivery vehicles for neuroactive compounds: Microbial Endocrinology in the design and use of probiotics.

G. Reid, BioEssays, 2011, Neuroactive probiotics.

Bailey MT et al., Brain, Behavior, and Immunity, 2011, Exposure to a social stressor alters the structure of the intestinal microbiota: implications for stressor-induced immunomodulation.

 

Banish Holiday Hangovers Naturally (Article)

While that last tequila shooter with the co-workers seemed like a good idea at the time, the next morning might prove otherwise. The holidays provide endless justifiable excuses for overindulgence, particularly for food and alcohol, and hangovers are just one of the side effects.

What we call a hangover - headaches, nausea, and sensitivity to light and sound following excessive alcohol consumption - is the end result of dehydration and toxicity. If adequate measures are taken while alcohol is being consumed or before going to bed, hangover symptoms might be averted.

One of the best preventative measures is to drink at least one glass of water for every alcoholic drink. Alcohol's diuretic effect removes four times more fluid than is consumed. The dehydration causes the brain to shrink slightly, pulling on membranes connecting it to the skull and instigating the intense day-after headaches. Drink two to three large glasses of water before going to bed.
 
Along with lost fluids, alcohol depletes essential minerals and electrolytes, including potassium. Taken before bed, a sports drink serves double duty, providing both hydration and lost electrolytes. Eating potassium-rich foods also helps; try kidney beans, a baked potato, cantaloupe, bananas, dried fruit, or asparagus.
 
The breakdown of alcohol in the liver results in the generation of free radicals and toxic compounds, including acetaldehyde, a poisonous metabolic byproduct of alcohol metabolism responsible for many of the symptoms of a hangover. In the liver, glutathione, a protein with antioxidant activity, aids in the detoxification and removal of harmful toxins, including acetaldehyde.
 
Milk thistle, a medicinal plant, increases glutathione levels in the body, and more than 150 clinical studies have shown its ability as an antioxidant to protect and regenerate liver cells, even after alcohol abuse. Take 10 to 20 drops of milk thistle tincture with water either before or during alcohol consumption or before going to bed. Tinctures or capsules are available at your local natural products store.

You can also combat acetaldehyde with bifidus probiotics, a beneficial bacteria that help to re-colonize the intestinal tract. A teaspoon of Bifidus powder in a glass of water taken before bed will do the trick.
 
There are also patented commercial formulas available which are specifically designed to thwart post-celebration misery.
 
GTOX the Hangover Blocker is a detox shot that you drink before bed. GTOX attaches itself to alcohol molecules for faster removal from the liver, averting hangover symptoms altogether. The product's main ingredient, glucarate, a natural plant compound, helps the liver eliminate certain chemicals and hormones.
 
The ionizing footbath, a popular form of detoxification, may also help reduce hangover symptoms. While the science behind this form of hydrotherapy remains a little sketchy, its proponents swear by it. As your feet soak in the footbath, positively and negatively charged ions generated by a device placed in the water attach to toxic substances, including the breakdown products of alcohol, neutralizing and releasing them through the pores on the soles of the feet. As the detoxification process occurs, the water changes to a murky color. Drink plenty of water following a treatment to avoid further dehydration.

Magnetic therapy products, available as bracelets, shoe insoles, mattress pads and more, might also be worth a try. Stacey Grieve, a consultant at Nikken, a company that manufactures magnetic wellness products, says magnets can help mitigate the side effects of a hangover. "Magnets placed over the temples will help to decrease a hangover headache; and magnets worn over the low back or soles of the feet will help to decrease any discomfort caused from dancing the night away," she notes.

While coffee sounds like the perfect morning-after solution to a long night of decadence, caffeine also has a dehydrating effect and can exacerbate the severity of hangover symptoms. Instead, take a combination of naturally energizing and detoxifying nutrients, including a B-complex vitamin, spirulina or chlorella, or a fresh-pressed vegetable juice that includes dark leafy greens.
 
Whatever method you choose to alleviate your hangover symptoms this holiday season, always remember to be safe, and never drink and drive.

Published in the Chicago Tribune

A Green Nursery for Baby

As Kermit the Frog admits, "It's not easy being green," but creating a healthy space for your infant is easier today than ever before.

Paint: Paint the walls of your nursery and furniture with VOC-free paint. Paints can produce significant off-gassing in your home. Most VOCs (volatile organic compounds) are released while the paint is drying (about three days if the temperature and humidity is moderate). Naturally-derived paints, like milk paints and whitewashes are eco-friendly and the safest option but they aren't very durable.

Linens: Crib sheets, mattress covers, basinette covers, and changing pad covers made from organic fibers are now available almost everywhere, including at Babies 'r' Us. Purchase un-dyed linens that aren't made with chemical dyes or other chemicals.

Mattress: A regular crib mattress will off-gas. An organic mattress costs at least $75 more than a conventional mattress (some brands are much more expensive), but an organic mattress cover is even more important than the mattress itself (and is less costly). Organic mattress covers are available at Babies 'r' Us and many on-line retailers.

Whichever type of mattress you opt for, air it out by an open window or fan for several weeks before it's used by baby. An organic mattress is typically made of rubber on the inside with organic wool as a fiber barrier, and is covered in organic cotton. 

Sling: Look for a baby sling made from organic cotton. Try it on for size (with baby in tow) before you buy, and give your baby at least a week to get used to it.


Feeding Supplies: Bisphenol A (BPA), a chemical used to harden plastic, is an endocrine disruptor that can affect hormones and the healthy development of fetuses, infants, and children of all ages. It's been linked to cancer, poor brain development, heart problems, asthma, and even obesity. Avoiding BPA may not be enough, though. Phthalates and other dangers also lurk in plastics. It's best to steer clear of plastic altogether, and instead, opt for stainless steel or glass bottles and sippy cups. Glass bottles are a hazard (we've broken several). At home, we use glass bottles, but outside the home, we use Born Free plastic bottles and replace them every couple of months. Never clean plastic bottles (or any containers that will hole liquid) in the dishwasher. The intense heat and steam degrades the plastic even faster, leaching even more dangerous ingredients into the contents. Stainless steel sippy cups are now sold at most retailers and are getting less expensive every year.
 
Toys, Teethers & Pacifiers: Look for BPA-free products. Teethers and stuffed animals made from organic materials are available at most stores nowadays.
 
Body Care Products: A wide range of safe and natural products are available for infants. Purchase petroleum- and paraben-free body wash, shampoo, and diaper cream. We use Seventh Generation body wash but alternate with a different natural brand every few days. You never know if a baby will develop a sensitivity or allergy to an ingredient (or combination of ingredients) - it can happen at any time and without warning.

Cleaning Products: Cleaning products are among the most toxic substances that can be found in the average home. Toxic chemicals used in cleaning agents have been implicated in the rising incidence of asthma, autism, childhood cancer, and leukemia. At our house, we've been using natural cleaning products since long before our kids were born. Our kitten came to us with severe allergies and we noticed right away that her symptoms were much worse on housecleaning days. 

Select products made with biodegradable and natural ingredients, or clean the nursery - make that your entire living space - and furniture with gentler products such as baking soda, vinegar, and liquid soap. Wash baby's clothes with a mild, natural and fragrance-free cleanser, and skip the chemical dryer sheets.

Diapers & Wipes: Diapers made with organic cotton are available at many retailers now. Seventh Generation does a pretty good job by using only natural, unbleached materials. (While other bloggers have said they're babies don't ever get a rash with these diapers, I have not found that to be true.) Take it one step further and purchase compostable diapers. American manufacturers haven't quite caught up to Europe when it comes to making a "green" diaper.

One of the most eco-friendly brands is Delora. You can find them at some health food stores or order on-line. (We tried Delora several times but the brand was one of our least favourites.) Sadly, conventional diaper wipes are full of chemicals that are unsafe for the baby's skin. Wipes made with natural ingredients are widely available and only slightly more expensive. (Our kids would only allow Seventh Generation wipes to be used on them. The other natural brands were too cold or stung.)

First published on Naturally Savvy and Tribune Media in 2010 but updated and personalized in July 2013

Cleaning Up From the Inside Out

Long before Dr. Ho's Digestive Detox kits appeared on late night infomercials, various methods of internal cleansing, from fasting to purgative herbs, had been practiced.

It's no secret that toxins are all around us. The Environmental Working Group's Cosmetic Safety Database states that more than 10,500 ingredients, many of them chemical, are used in cosmetics alone.

The idea behind a "detox" is to rid the body's major organs and tissues of toxins that have accumulated over the years. Environmental pollutants, pesticides, and drugs are normally removed by the body's natural processes of neutralization and elimination via the liver, lungs, colon, kidneys, blood, skin, and lymphatic system. If the toxins are not purged, it is believed that they can lead to the development of chronic disease.

The reported effects of detoxification range from weight loss and amplified energy, to a reduction of persistent symptoms like constipation, headaches, skin problems, and even depression. Undergoing a detox can also reduce one's dependency on sugar and stimulants; in fact, it's the typical first step in a drug or alcohol rehab program.

Sweating has been the most effective form of detoxification since ancient times. European spas became world famous more than 2,000 years ago. The natural springs of these legendary spas-you may have heard of Evian, Vichy, and Epsom--were believed to cure everything from infertility to arthritis. In ancient Hungary and Turkey, elaborate buildings with massage and steam rooms were built over natural hot springs. During the Victorian era, the British were famous for 'taking the waters' of spa towns throughout Europe.

The latest detox trends evoke the past, once again employing hydrotherapy techniques.

The skin is the largest organ of elimination, removing 30 percent of the body's waste products through perspiration. Sweating in a sweat lodge, sauna, steam room, and even during exercise allows for detoxification through the skin's open pores.

Far-infrared saunas are just what the doctor ordered for those who hate to sweat. While a steam sauna heats the air and the body with moist, high temperatures, the far-infrared sauna produces dry heat from ceramic coils, keeping the air inside cooler and easier to bear. This is much safer and more tolerable than a conventional sauna for those with heart or circulatory problems. Far-infrared heat also penetrates the skin deeper than conventional saunas, prompting chemicals from fat cells to the skin's surface where they can be 'sweat out' of the body.

The health benefits of saunas for some chronic conditions are supported by clinical research. Weekly sessions are recommended to achieve the full benefits.

With more than 250,000 sweat glands in each foot, detoxification through the feet with Detox Foot Pads and the Ion Foot Cleanse have become worldwide fads. To use the Detox Foot Pads, an adhesive pad is placed on the bottom of the foot before going to bed. The pad covers various reflexology points and purportedly detoxifies the body during sleep. When it's removed six to eight hours later, it will be a different color, typically changing from white to black. Despite numerous testimonials, the Mayo Clinic maintains that no published studies have demonstrated that these products actually remove toxins from the body.

Colon hydrotherapy, or colonic irrigation, uses purified water to gently flush out fecal matter, gas, and other forms of waste from the colon. Documented history indicates that the technique has been used since before 1,500 B.C. to treat disease and fever and to remove bile. Home enema kits like the Colema Board are designed for self-administration and can be used for relief of occasional constipation and bowel cleansing. The board is used while lying on your back with your knees bent. You control the flow of water through the colon, and waste products pour right into the toilet.

Whether or not you elect to try any of these techniques, you can help your body detoxify naturally by regularly eating foods that support the body's elimination organs; these include beets, broccoli, brown rice, Brussels sprouts, cabbage, carrots, dandelion greens, garlic, oat bran, onions, and spinach. And drink at least six to 12 cups of filtered water daily to help the kidneys flush out toxins.

Previously published in The Courant

Spring Cleaning

A client of mine began a mild detox recently. She called to ask if the detox should be discontinued when symptoms of an allergic reaction began to appear. Ten years ago her doctor prescribed a medication she was allergic to. Her current symptoms were identical. It turns out she wasn’t having an allergic reaction to the detoxifying substance. Instead, her cells and liver were releasing residues of the medication she took for only two days a decade ago!

Detoxification is the process of clearing toxins from the body. Many of these toxins come from external sources (diet, drugs or alcohol), but others are produced inside the body. The body detoxifies itself daily via a variety of organs and systems. The colon, liver, skin, lungs, lymphatic system, and the urinary system are the primary organs of detoxification. In a healthy body, toxins are neutralized, transformed or eliminated by these systems. The colon excretes most toxins, and ‘leftovers’ are transported to the liver where they are transformed into harmless substances and released to the kidneys for excretion in the urine. In an unhealthy body, however, toxins are not completely removed and store in tissues of the liver, nervous system and in fat cells.

There is much evidence indicating that degenerative diseases may arise from congestion and stagnation in these detoxifying organs. This stagnation can be cleared with regular detoxification techniques in addition to the body’s daily work. ’Regular’ can imply mild detoxification on an ongoing basis or a more aggressive cleanse of a specific organ.
 
Signs and symptoms that indicate it may be time to detoxify include bad breath, headaches, muscle aches, constipation or abnormal stool, frequent colds, sinus congestion, indigestion and skin rashes.

Sugar, sodium, excess fat, trans fat (in baked, packaged and fried foods) and alcohol stress liver functions, alter the blood’s pH and disrupt intestinal flora. Any of these alone can seriously suppress the immune system. It’s no wonder many of us are fighting colds right now.

Anything that supports elimination helps us to detoxify. Begin with the colon and follow with ingredients that stimulate liver functions. Remember, when one organ is stimulated to ’clean up’, all detox organs and systems respond. That means that although you’re working on the colon, toxins may exit through the skin (acne). Signs that the detox is working include acne, changes in the stool’s appearance, headaches and lethargy. These are good signs!

Spring is an ideal time to detoxify. Here are some spring cleaning suggestions:

The colon often ‘backs up’ when fiber intake is low or with consumption of ‘white’ starchy foods (which act like glue in the intestines). An imbalance of intestinal flora may lead to yeast infections, dry itchy skin, brain fog and intense sugar cravings. It is crucial that this 4-foot organ is emptied daily. Many of us carry a minimum of 10 lb of waste products in the large intestine. Try a ’transit time’ test with corn or beets to determine how efficiently your colon functions. Allow about three months to thoroughly cleanse the large bowel. The detox may safely be repeated every two years.

Gradually increase fiber intake to 25 g or more daily. Good sources of fiber include beans, nuts, seeds, vegetables, fruit and whole grains (such as brown rice, rye and buckwheat).
Fiber supplements made with rice bran, psyllium and/or flaxseeds gently cleanse the intestinal tract. Fiber products also contain herbs that ’exfoliate’ the colon wall removing layers of mucus and impacted stool. Additionally, most include ingredients that kill parasites. Take these supplements daily for three months. Be sure to drink at least two glasses of water with each dose to flush out the bowels.

Probiotics (opposite of antibiotics) protect the colon. Acidophilus is found in capsules and in plain organic yogurt.
 
If you find you’re suffering from a yeast infection or discharge, try a few drops of oregano oil taken in water daily (3 weeks max). Oil of oregano can quickly destroy bacteria, yeast and mold.
 
Colon hydrotherapy effectively and rapidly detoxifies the colon removing yeast, bacteria and impacted stool. It’s valuable to explore this time-honoured treatment particularly if you have a history of constipation or irritable bowel.
 
The liver plays a role in controlling cravings, digestion, and is a primary cleansing organ.
 
Begin each day with a glass of water with a squirt of fresh lemon or lime.
 
Sip on water with liquid chlorophyll throughout the day.
 
Dandelion root, artichoke leaf and indole-3-carbinol (provided by vegetables of the cruciferous family) support the liver and hormones.
 
For an aggressive liver cleanse, take a dropperful of milk thistle tincture just before bed for 21 days.
 
According to traditional Chinese medicine, the liver is the organ that creates emotional harmony. Expect detoxification symptoms to include frustration and anger.

Take extreme caution with harsh cleanses (many described on the internet can be harmful) and kits that claim to aggressively cleanse all elimination organs simultaneously. It’s better to work on one organ or system at a time as detoxification is quite taxing to the body. This way you become more aware of your body and habits, and if you happen to be sensitive to a particular ingredient you’re more likely isolate the culprit.

Please consult your naturopath, nutritionist or doctor before beginning a detoxification program.

What's on today's menu?

Today was a great day! Olivia's day began with a smoothie made with coconut water and pineapple. For breakfast, a veggie omelet, then some steamed carrots (her favorite snack). Lunch was rice pasta topped with avocado and organic salmon, and after a snack of asparagus and broccoli, dinner will be a mini lamb burger with more green vegetables and some brown rice.

An anti-inflammatory diet for kids: The basics

If you could go back in time, right back to the beginning of your life to build your immune system with the ingredients and defenses that would protect you throughout your lifetime, wouldn't you? Most of us are backtracking, trying to heal the damage that's been done from years of poor eating habits and inflammation, some of it caused by foods that we thought were healthy!

As a parent, you have an opportunity to get your kids off to a healthy start in life with an anti-inflammatory diet - a diet that provides the healthy building blocks needed by a developing body and mind.

The goals of the diet are:

• to protect immunity by avoiding ingredients that cause inflammation and an allergic response
• to protect the gut by minimizing exposure to gluten, sugar and additives known to damage the intestinal lining
• to provide healthy intestinal flora  
• to protect the developing brain by providing nutrients known to support learning and cognition, and by avoiding substances known to affect brain development, including gluten and artificial additives

If you are expecting or have a child under 6 months, now is the perfect time to familiarize yourself with these basic guidelines. 

6 months to 1 year (besides breast milk and/or organic formula):

• Gradual introduction of non-allergenic foods (mostly organic vegetables, fruit, and non-glutinous grains) on a rotational basis
• Avoidance of sugar and all common allergens (including cow's products, nuts, tomatoes, wheat, etc.)
• Strict avoidance of artificial colours, flavours, and any other artificial additives

Up to 2 years of age:

• Continued limitation of sugar and avoidance of gluten and artificial additives
• Introduction of goat's milk

Supplements:

• Omega-3 fatty acids DHA, 1,000 mg daily
• Vitamin D, 1,000 IU daily or more
• Probiotics (e.g., Natogen by Genestra)

A word on allergies:
Ever since reading Doris Rapp's book, "Is This Your Child", and especially after having my own kids, I'm always watching out for signs of allergies. My kids were fed based on the anti-inflammatory diet guidelines above, and today they show absolutely no signs of allergies or sensitivities to any natural foods. Perhaps it's just luck, but then I see a toddler with dark red circles around her eyes sucking back a Yop and am grateful for my diligence and stick-to-it-iveness when it comes to diet.  

It's best to introduce one new food at a time, and always early in the day. An allergic reaction can sometimes take hours (even days) to manifest. Some reactions to watch out for include:

Physical reactions: 

• red or black circles around or under the eyes
• red cheeks 
• nose rubbing
• red and/or itchy ears 
• eye wrinkes
• mottled tongue
• itchy anus

Behavioural reactions:

• aggression
• temper tantrums
• lack of alertness 
• slurring words

You will be surprised by the types of foods that cause reactions - even foods that are considered healthy. Both my kids got red cheeks when they ate tomatoes (even organic ones) and also when they were exposed to strawberries (yup, organic strawberries too). To monitor any changes, tomatoes and strawberries were introduced in very small amounts every couple of months. Olivia had reactions right up until age 2, Ben until 1.5. Today, the only reactions they experience occur from artificial ingredients, in particular, red 40, and little Ben can get a bout of eczema when he eats too many cookies or other foods with added sugar. 

We all want to make our kids happy and to give them foods and snacks we know they'll enjoy. Temptations abound and they sure taste good. Since we can only 'control' what they eat for the first two or three years of their lives, let's make them the healthiest. Thirty years from now when they're vital and healthy, they'll thank you for it! 

Pink gluten-free first birthday party!

When Olivia's was born, the midwife remarked that she was 'deliciously pink,' and pink became her year 1 trademark; so for her first birthday, we decided to go with a pink theme. All the food, drinks, decor, and desserts were pink, and even the guests wore pink!

The menu was entirely gluten-free and made with all-natural ingredients - no artificial colors!

Mashed potatoes were 'dyed' pink by mixing in some beet juice. The salad had strawberries, red cabbage, and was tossed in a berry balsamic dressing. There was a shredded beet salad, pink salmon, and gluten-free pasta in a ricotta-tomato sauce.

Even the drinks were pink. We had sparkling water with pomegranate seeds, and strawberry/cranberry juice. 

The two-layer birthday cake was made from Cherrybrook Kitchen's gluten-free vanilla mix and vanilla icing. Strawberry juice was added to the icing to make it - what else? - pink!

All in all, it was a very fun day, and most of the fun was coming up with creative ideas for the menu. 

If you're looking for some great snack and dessert ideas for your upcoming party, check out the new book, "UNJUNK YOUR JUNK FOOD, Healthier Alternatives to Conventional Snacks." Available everywhere now!