Phenomenal Fennel Recipe!

Ever stopped to look at fennel at the supermarket and wondered what to do with it?

To be perfectly honest, my exposure to fennel was pretty limited. Before I ever ate fennel as a vegetable (it's actually an herb), I had tasted it many times in the form of a tea. Once I tried roasted fennel, I was hooked! The bulb is layered like cabbage - but it doesn't taste anything like cabbage (I promise!). Instead, it's mildly sweet and tastes a little bit like licorice. 

Here's a fantastic and easy recipe featuring fennel as the main event. As I love to do with many of the recipes I post (like my favourite Brussels sprouts recipe), this dish is a great way to introduce fennel to your friends and family. It's a nice accompaniment to seafood and will undoubtedly serve as a conversation piece at a dinner party.

Ingredients:  
1 whole fennel bulb (save the feathery bits at the top - you'll need them as a topping later) 
1 large or 2 small onions
1 large or 2 small apples (any variety)
1 teaspoon olive oil 
sea salt or Himalayan salt to taste
freshly ground pepper   

1. Preheat oven to 400°C. 
2. Chop the fennel, onions and apple into small chunks.
3. Spread chopped vegetables and apples in a roasting pan, distributing the pieces evenly. 
4. Drizzle with about a teaspoon of olive oil and season with sea salt (use a dark sea salt for maximum nutritional value) and pepper (and I sprinkle most of my food with seaweed flakes for extra minerals).
5. Bake at 400°C for 1 hour, stirring every so often. It's ready when the veggies and apple are soft and golden brown (not burnt!).

Just before serving, chop up the frilly bits that you put aside earlier and sprinkle over the roasted veggies. As a side dish, this recipe serves 4.

Once you taste fennel, you'll be a believer, but it isn't just a pretty taste. Parsley's cousin has a slaw... I mean a slew of medicinal purposes.

Several years ago, my husband and I noticed serving dishes with fennel seeds by the front desk and at the door of the Indian restaurant we frequented. In India, chewing a handful of 'after-dinner seeds' is an effective breath freshener and digestive aid. Come to think of it, I'm going to try that at my next dinner party!

Fennel tea is an incredible carminative (meaning, it relieves gas, the fart kind). It's conveniently available in teabags or you can DIY with fennel seeds. Combine it with peppermint tea to really combat belly bloat, indigestion or gas.

Fennel's most interesting nutrient is anethole, a component of the volatile oil in fennel that contributes to its taste and aroa. It's also found in anise and licorice. Anethole is antimicrobial, anti-inflammatory and it may help ward off cancer by turning off TNF (tumor necrosis factor) mediated signaling.

Here's some more info on fennel found on Naturally Savvy. Let me know how you like this recipe and send in some of your own favourites!
 

Can Diet Prevent Seasonal Affective Disorder (SAD)?

This time of year, I’ve pretty much had it with winter. My body and brain are craving an outdoor jog, a walk to the park with the kids, running an errand without having to put on 10 pounds of warm clothing (sigh). Most of all, I long to wear footwear that is not a boot! 

The long hours of darkness can certainly affect mood and attitude, but when symptoms begin to affect sleep patterns and weight, it could mean seasonal affective disorder or SAD. 

Also known as seasonal depression or the winter blues, SAD is associated with dramatic changes in mood, depression, and low energy. Although rare, it can occur during the summer months too, with symptoms presenting as anxiety, weight loss and trouble sleeping.

The changes in mood seem to be related to light. In the winter, less direct exposure to sunlight and reduced physical activity contributes to a shift in the production of the hormone melatonin, affecting the circadian rhythm (sleep cycle) and serotonin production. This can cause us to oversleep and have trouble waking up in the morning, a lack of energy and reduced motivation, and strong cravings for carbohydrates, leading to overeating and weight gain.

But for about 6 percent of Americans, the ‘winter blues’ are serious. Changes in season can trigger a severe form of clinical depression that returns and disappears at the same time every year. If you recognize this pattern and it has occurred for two consecutive years or more, seek medical attention.

SAD is more common in women than in men, and cravings for carbohydrates – foods like potato chips, pasta, bread – are one of the main indicators of the condition. It’s normal to crave carbs when you’re feeling down. Carbs raise serotonin levels promoting a better mood. Since SAD can cause changes in appetite and eating behaviors, food and specific nutrients can help combat symptoms too. Here are some mood-boosting strategies:

Improving Mood with Food

The key foods to include in your diet during the glum winter months include:

Fish: SAD is lower in countries with high fish consumption, such as Iceland and Japan, suggesting that low omega-3 intake may be behind the symptoms. That makes sense considering the relationship of omega-3 to mood and depression. Research indicates that omega-3 in fish can help improve symptoms of all forms of depression, from mild to serious, and is critical for a well-functioning central nervous system. Cold-water fatty fish like salmon, mackerel, anchovies and sardines provide the most omega-3. If you prefer to supplement, choose products with more DHA (Docosahexaenoic acid). Flax seed oil, raw nuts and seeds and nut butters also provide some omega-3.

B vitamins: This group of vitamins is critical to mental and emotional health. Leafy greens (like spinach and kale) and whole grains are the richest sources of B vitamins, with the exception of vitamin B12, which is found exclusively in animal foods and by-products (yogurt, cheese, eggs, etc.). Keep a variety of washed leafy greens on hand for quick salads. If you can tolerate grains, prepare homemade muffins from oats and whole grain flour, and center meals around brown or black rice. Have your vitamin B12 tested If you frequently experience low energy levels and lethargy. Low levels of B12 are linked to depression and could result in serious illness. Keep in mind that B vitamins are depleted by stress, caffeine, alcohol, nicotine and refined sugars. Yikes!

Protein: Amino acids in protein make neurotransmitters (brain chemicals) that have an immediate impact on your mood and behavior. The amino acid tyrosine, for example, increases dopamine and norepinephrine levels, making you feel more alert and energized. It’s also necessary for healthy thyroid function. SAD can affect the thyroid in women, contributing to fatigue and weight gain. Start each day with about 20 grams of protein. Eggs, high-protein cereals, nut butters or a high-quality protein shake are excellent sources.

Vitamin D: There is some evidence that low levels of vitamin D may contribute to symptoms of SAD. This is not surprising, since the sun is our most direct source of the vitamin, but studies have been inconsistent. Nonetheless, vitamin D is linked to a host of other diseases including cancer, osteoporosis, heart disease and autoimmune disease. Take at least 1,000 IU of vitamin D daily, especially during the winter months when you aren’t regularly exposed to direct sunlight. Better yet, have your vitamin D levels tested to determine if, in fact, you are deficient, and base your daily supplementation dose on the results. Food sources of vitamin D include fatty fish like salmon, mackerel and tuna, fish liver oils (cod liver oil, we’re talking about you!) and egg yolks.

Probiotics: While information about the relationship between probiotics and SAD is frightfully lacking, since most of our serotonin (about 90 percent) is located in the gut and new research strongly suggests that gut flora has a profound effect on mental health, it makes sense to encourage the growth of good intestinal bacteria. Serotonin influences mood, sleep, appetite and memory. Fermented foods, such as yogurt, kefir, kimchi and sauerkraut, as well as probiotic supplements, should be part of our daily diet and supplementation protocol.

Melatonin: Studies show that supplementing with melatonin can significantly improve symptoms of depression if the supplement is taken at the correct time of day. For those who go to bed sometime between 9 p.m. and midnight, taking melatonin in the middle of the afternoon appears to regulate the sleep cycle and can reduce symptoms related to SAD.

Exercise: Physical activity, especially when exposed to bright lights or sunny days for at least 20 minutes, appears to be effective for treating symptoms of depression.

Finally, since sleep plays an important role in the development or prevention of SAD, establish a good sleep routine. Avoid any screens – computer, tablet, or TV within an hour of bedtime, and instead, spend that hour preparing for restful sleep.

Seasonal Affective Disorder Talk on RadioMD

Are the long, dark days getting you down? 

Do you experience strong cravings for sweet and starchy foods this time of year and are you gaining uncontrollable weight as a result?

Join us on the Family Food Kitchen, RadioMD show this Thursday, Feb. 19th from 12:20 to 12:30 EST for a discussion about SAD (Seasonal Affective Disorder). 

Learn about the various types of SAD, the symptoms of each, and the link to diet.

Tune in live at http://radiomd.com/

SAD is Super Sad
Time: 12:20 - 12:30 p.m. ET
Family Food Kitchen, RadioMD

Super Bowl Sunday Snacks

Woot woot! It's Super Bowl Sunday! 

Tonight two teams face off for the title, and we face a mountain of excess calories, unhealthy fat and sodium. 

Here's some help. Before shopping for the game, check out this article I wrote:

Unjunk Your Super Bowl Party with Savvy Snacks

Super Bowl parties and salty snacks go together like peanut butter and jelly. Tortilla chips, potato chips, snack mix, pretzels: Salty snacks are the perfect finger food for any sports event. They’re cheap to buy, easy to share, and you can find them just as easily at gas stations as you can at the supermarket... Read more: http://www.tipsonhealthyliving.com/diet-and-fitness/unjunk-your-super-bowl-party-with-savvy-snacks


This hilarious video from Naturally Savvy explains what some of the artificial additives in Super Bowl snacks can cause: https://www.youtube.com/watch?v=Z4FcudTLRf8

Good luck to your team!

Colourful Christmas Salad Recipe

Wow, the holidays are here already! Only a few short days left to shop for gifts, decorate and organize the holiday menu, but the cookies, chocolate and Starbucks Peppermint Mocha Latte's (350 calories in a Tall) have been in full view for weeks. All these little extras top up our weight by about 6 pounds come January! (READ MORE: 10 Steps to Healthy Holidays)

If you're like me, you're doing double time at the gym and building your menus around veggies and salads, so I couldn't help but laugh when I read this post from BuzzFeed Life on a friends Facebook page, The 8 Soul-Crushing Stages of Eating a Salad for Lunch. 

That's pretty much how I feel when eating a restaurant salad, because nothing beats a beautiful homemade salad, especially this one. This is my favourite holiday salad - but with a few minor modifications, it's a year 'round staple at my dinner table.

You will need:
1 5 oz. package of arugula leaves
1/2 pomegranate
1/2 package baby tomatoes, washed and halved
1 small avocado
2-3 oz. blue cheese
2 oz. aged cheddar cheese (white), grated (optional)
1/2 cup sliced almonds

Dressing: (prepare more or less according to taste)
Whisk together:
2 tbsp. extra virgin cold pressed olive oil
2 tbsp. balsamic vinegar
1 tbsp. maple syrup

Wash and dry the arugula and place in a large bowl. 

Cut the avocado into cubes, and peel the pomegranate, discarding the peel and pith. Add these, along with the tomatoes to the salad and mix well. 

Drizzle with dressing and toss until salad is well-coated. Place the salad in a pretty bowl. 

Grate the cheddar (if you're including it) over the salad, sprinkle the sliced almonds over top and serve.

This green & red salad even looks like Christmas! Let's call the arugula the ivy, and the pomegranate seeds and tomatoes resemble berries and ornaments. The white cheddar - well that's snow, of course! 

If you don't like the dressing, feel free to use another one (even ranch would go nicely on this combo).

Happy holidays everyone, and wishing you many blessings in the New Year!

Happy Halloween!

This Halloween, the kids and I are in earthly limbo.

A couple of months ago we decided to move from Toronto to Halifax for a much needed break from big city life. Moving across the country into a new life is pretty scary, so while some work is being done on our new home, we’re waiting out the renos in a familiar place – Nana’s house in Ottawa. Queen Elsa and my adorable ferocious little lion deserve a fun Halloween before journeying to the mysterious place called Halifax they’ve been hearing so much about. 

To kick off the day’s festivities and while the kids got ready, we enjoyed some pre-trick or treat treats. I have to admit, making them was just as much fun as eating them! 

First the salty: 

Gluten-free rice crackers topped with hummus. The evil eyes were made by slicing black olives. Hummus' fiber and protein help balance blood sugar levels before little fingers begin peeling back chocolate bar wrappers. 

Then the sweet:

White chocolate dipped strawberries. I found this 'Strawberry Ghosts' recipe on celiac.com.

Instead of the shortening the recipe called for, I substituted coconut oil. And after struggling to make the eyes and mouth with chocolate chips, sliced blueberries and sliced black grapes, I settled for raisins. They were much easier to manage and they looked great.

The family favourite? Chocolate. Obviously.

We also made scary eyeballs with black grapes.

What are you looking at?

I had already begun stocking up on Halloween treats for our neighbourhood trick or treaters when we decided to move. Costco has some wickedly healthy snacks that I would have been proud to hand out. One of my all-time favourite snacks, Snapea Crisps, comes in individually wrapped packs. Florida Naturals dried fruit snacks are an awesome alternative to gummy bears or artificially coloured and flavoured fruity snacks. For more healthy snack ideas, have a look at last year's Halloween blog.  

Pumpkin carving is serious business in my family.

Unfortunately, the neighbourhood squirrels had their way with our pumpkin. Perhaps the squirrels in Halifax won't be as hungry. 

 

Have a happy & safe Halloween!

Is the Gluten-Free Diet Right for Me?

"Isn't whole wheat supposed to be healthy?" 

This is a question I'm asked at almost every seminar. For years, many of my recommendations have centered around a fiber-rich diet (nicknamed "the brown diet" by one of my clients). Countless studies have suggested that whole grains are an important component to a healthy diet and may prevent chronic health conditions. So why are many of us now avoiding whole grains altogether? 

That's a loaded question, and researchers are scrambling to find the answer.

'Gluten free' is everywhere - at grocery stores, restaurants and in the chatter around the water cooler. The gluten-free market is the most profitable in history, and food manufacturers are working to bring more, better tasting GF products into your home. Should it be avoided by everyone? That's a good question. Some say that only those with celiac disease need strictly avoid gluten, but with the rise of non-celiac gluten sensitivity, my recommendation nowadays is that everyone reduce or eliminate gluten from their diet as a preventative measure. The symptoms of gluten intolerance are not necessarily related to digestion; in fact, most of the improvements people have reported to me relate to inflammation and mood. 

Check out the list below to help you determine whether or not a gluten-free diet is something you should consider.

READ MORE: Beyond Wheat: Gluten-Free Living

If you choose to eliminate gluten and fiber-rich grains from your diet, be sure to include other fiber sources, especially vegetables, fruit, beans, nuts and seeds. Some other options include ground flaxseed, chia (commercially sold as Salba™) and psyllium husks or hulls.

____________________________________________________________________________________  
Check all that apply:  

o   I feel tired after eating bread, pasta or other starchy foods.

o   I experience bloating, gas, cramping and/or diarrhea after eating certain foods such as bread and pasta.

o   I have been diagnosed with IBS.

o   I have acid reflux.

o   I have osteoporosis.

o   Starchy foods should promote healthy bowel movements, but they make me constipated.

o   I have unexplained aches and pains.

o   I suffer from brain fog or bouts of fatigue.

o   I have angry outbursts or cannot control my temper sometimes.

o   I have eczema or psoriasis, dandruff, or other types of skin rashes.

o   I suffer from regular headaches or migraines.

Awareness about gluten intolerance and celiac disease is sweeping the world.

Gluten-related problems are becoming a major public health issue. Although the cause is unknown, celiac disease, an auto-immune disorder in which the sufferers cannot properly digest gluten, is four times more common now than 60 years ago and affects about one in 100 people.

In celiac disease, nutrients pass through the damaged small intestine unabsorbed, leading to devastating health and digestive problems. Undiagnosed or untreated celiac disease can quadruple the risk of death.

Symptoms vary from person to person and can often mimic other bowel disorders. They may include severe gas, diarrhea, abdominal cramping, distension, bloating, steatorrhea (fatty stools), weakness, anemia, depression, osteoporosis, bone or joint pain, infertility, or blistering, itchy skin.

However, it isn’t only those with celiac disease that should avoid gluten. Non-celiac gluten sensitivity (NCGS), a relatively new diagnosis, may afflict as many as 6% of the population worldwide. NCGS has been coined to describe those who cannot tolerate gluten and experience symptoms similar to those of celiac disease, but who do not have the antibodies and intestinal damage as seen in celiac disease.

The symptoms include digestive problems like bloating, gas and diarrhea following the ingestion of gluten and may include headaches, brain fog, joint pain, mood swings, angry outbursts and more.

What is Gluten?

Gluten is part of the tough, elastic protein found in wheat, rye, barley, oats, and many other grains. It gives bread and baked goods a spongy and elastic texture.

Gluten can be found in breads, cakes, pastries, cookies, biscuits, crackers, battered foods, cereals, snack foods, pastas and pizza. Because gluten is also used as a thickener and filler, it is found in soups, gravies, sauces, processed meats, pickles, sweets, instant pudding and even in some brands of chocolate! Read food labels carefully. Gluten can be found where you least expect it!

The hallmark symptom of gluten intolerance is bloating after eating a starch or grain. For many of us, starch is a regular part of the day, beginning with toast or cereal for breakfast. Should you notice that your belly is flat upon awakening but becomes bloated immediately after eating a starchy food, suspect gluten. An indicator of more advanced gluten intolerance is a developing sensitivity to everyday chemicals such as perfumes and paint fumes.

A strict gluten-free diet has proven helpful to patients who are fortunate enough to recognize the symptoms.

With gluten-related problems, the 80/20 rule does not apply. An article published in 2001 suggests that for those with celiac disease or gluten sensitivity eating gluten just once a month increased the relative risk of death by 600%.

If you suspect gluten sensitivity, a simple blood test administered by your doctor will confirm your suspicion. 

This is an excerpt from The Kitchen Clean-Up (3-week Program) developed for Health Systems Group in 2014. For more information or to implement this type of program at your organization, contact me! (416) 821-2759.

Teaching kids about food from farm to table

In the spirit of the 2014 strawberry season, I feel inspired to re-publish this - one of my favourite posts: 


At an innocent young age, my husband was asked where milk comes from. He replied, "the store." 

As a child, my father lived in a tiny Greek village. His family raised goats, from which they drank fresh goat milk and made cheese and butter. I grew up hearing stories about his natural upbringing (trying to imagine life without indoor plumbing and electricity) and have been lucky enough to visit his village to see for myself the fig tree that he and his siblings slept in and the mountain springs from which they filled buckets of water daily. Feeding one's family was hard work (especially when you have 9 kids!). My father has never lost his appreciation for the effort it takes to create a loaf of bread and to this day, has a hard time wasting food.

Living in a big city where food is plentiful and taken for granted, it's important to consider how our food got to the table. It's a priority in our family. After all, if we are to produce future generations of health- and environmentally-conscious people, our kids must learn about the origins of their food.

Since Olivia and Ben were born, they've made weekly visits to a little farm where they can nuzzle friendly goats and have staring contents with cows and sheep. They have watched goats and cows being milked, newborn piglets grow into full-sized pigs, and unlike many adults, they know the difference between a lamb and a sheep! 

In the summer, Olivia loves to explore my dad's enormous vegetable garden and he teaches her about every plant and herb (and of course, she wants to taste everything!). Yesterday we took the kids strawberry picking on an organic farm. Olivia got right into it, intent on collecting enough perfect strawberries to fill her yellow Easter basket. Because it was an organic farm, I wasn't concerned about her tasting the unwashed strawberries (in fact, strawberries don't have to be washed unless there is dirt on them. I would never consider not washing strawberries that were not organic!). 

Today we ate organic yogurt topped with fresh strawberries, made strawberry smoothies, strawberry-banana popsicles, froze bags and bags (and more bags) for muffins and post-strawberry season smoothies, and shared as many as we could with our neighbours. Organic strawberries begin to soften the minute they're picked. No time to lose! 

Tomorrow, we'll try this recipe for Greek Yogurt Popsicles that I found on Liberte's website.

Greek Yogurt Popsicles

3 cups 2% Greek yogurt 
¾ cups raw honey 
1 ½ cups fresh strawberries

Stir the ingredients together, pour into BPA-free popsicle molds, freeze, and enjoy! Makes 6 popsicles.

I'll let you know how they turn out!

Radio MD Interview

Tune in to RadioMD for an interview with me this Wednesday, June 18 at 12:10 p.m. EST.

Join me and hosts Andrea Donsky & Lisa Davis to discuss healthy eating strategies for people on-the-go. We'll talk about some of the biggest diet pitfalls busy employees encounter and share ideas for planning ahead and healthier fast food options.

For more information, visit http://radiomd.com/show/naturally-savvy 

Kitchen Cure Workshop

Much can be learned from traditional diets, and Ayurvedic medicine, which dates back 5,000 years, has mastered the art of using herbs and spices to enhance both the taste of food and our health. 

I've always wanted to learn how adding specific herbs and spices to food can prevent bloating, gas, fermentation, and how it can improve digestion. Imagine enjoying a glorious bean or cauliflower dish without the gassy aftermath!

My friend and colleague, Nahid Ameen, Ayurvedic expert and holistic nutritionist, is hosting a 'Kitchen Cure' workshop next Monday, June 23 in Toronto. Join me to learn about how ingredients that are in your kitchen right now can improve your health, reduce pain, help you cope with stress and more! 

Check out this link for all the details:
http://conscioushealth.net/product/kitchen-cure-natural-home-remedies-workshop/#ixzz34oGrA46R

Hope to see you there!

There is Still Time to Get Fit for Summer

Three months ago, I told myself I had plenty of time to get in better shape for summer. So, I hit the gym. Hard.  Then work got busier, then overwhelming, and here we are on June 4, in worse shape than I was in March. Are you in the same boat? Don't despair! I pulled this one out of the archives for us. Below are a few tips for losing a few pounds safely and fast.  

Whether you like it or not, the hot summer days are just around the corner. If those last few pounds aren’t coming off fast enough, before you convince yourself that you won’t mind wearing long pants all summer, try these effective weight loss and fitness techniques. They’ll help you get into tip top shape fast!

Eat dinner early:  Your body needs time to digest a meal, and let’s face it, after dinner most of us are watching television or reading - not burning up calories in a gym or on the soccer field. Eat most of your calories early in the day (that’s when you need them and the nutrients they provide) and the fewest calories at dinner. Keep dinner simple: a combo of protein (1/3 of your plate) and loads of veggies and salad (2/3 or more of your plate). If you’re longing for a late night bite, snack on plain yogurt or vegetables and bean dip.

Zig zag your calories:  A technique used by athletes, the idea behind this method is to keep your metabolism on its toes. When you’ve eaten approximately the same number of calories for a while, metabolism naturally slows down a little – or a lot if you’ve been eating fewer calories than your body needs to maintain itself. First, determine the minimum number of calories your body needs each day by multiplying your current weight by 10 (for example, if you weigh 185 pounds, multiplied by 10 amounts to 1,850 calories each day). Eat this many calories (or slightly less) from Monday to Friday, but splurge on Saturday and Sunday, eating about 300 or more extra calories. This helps to reset your metabolism and will actually burn more calories over time. Overindulging on calorie-dense healthy foods, such as avocado, salmon, and extra nuts in a trail mix will serve your body better than a slice of New York Cheesecake.

Lose the bread:  Everyone loves bread, but we can all live without it. With the exception of good quality, fiber-rich breads, a slice of toast provides little more than carbs and yeast, both of which can promote an imbalance of intestinal microflora leading to sugar cravings and yeast infections. Let’s not forget gluten, the main source of which is wheat. If you can’t do without, at least buy gluten- or yeast-free bread, and a ‘whole grain’ should always be listed as the first ingredient. 

Sweat:  Sweating remains one of the most effective ways to lose weight and detoxify the body through the skin at the same time. Cardiovascular exercise is beneficial since your heart and muscles are being conditioned while you burn calories. Engage in activities that use large muscles, such as jogging, running or swimming. Put on a sweat suit and an upbeat song on your MP3 player and dance around while cleaning your house. Hot yoga, a sauna, or steam room will help, too. Please remember to drink water throughout these activities to avoid dehydration.

 Use a stability ball:  Proven to be more effective than floor or mat exercises, a stability ball will help you achieve a six-pack in time for swimsuit season. Abs are small muscles and can be worked regularly, so don’t be afraid to do some crunches every day. To get a washboard tummy even faster, reduce some of your starchy carbs, especially in the evening.

Green tea:  The fat-burning benefits of green tea have been well-researched and proven. The most current research suggests that both caffeine and EGCG are needed to achieve green tea’s maximum fat-burning effect. Luckily, both are present in brewed green tea, so enjoy a polyphenol-rich cup daily. 

Since getting to the gym has been a challenge lately, nature has become my treadmill. A 20-30 minute run outside saves the 40 minute trip to and from the gym, and I keep 10 pound weights in my bedroom to sneak in a few more exercises while choosing what to wear or tidying up my room. 

Boy, am I grateful that 1-piece swim suits are back in style.