Travelling Tips for Eating Healthy..Learn from My Mistakes!

So I have now safely arrived back on the Mainland, and have begun my Whirlwind Tour of Ontario, visiting many friends and family in Southern-Ontario while here.  My last few days in Nfld were bustling with packing the last few items, signing over our vehicle, mailing things back to my In-Laws, etc, etc.  One of the things I had meant to get too but unfortunately fell through the cracks L was popping into my Local Bulk Barn to pick up some travel-friendly, healthy snack-age for my day-long trip from St. John’s, Nfld to Grey County, Ontario (roughly half way between Orangeville and Owen Sound).  This sadly didn’t happen because I just flat ran out of time the day before my departure and left very early on Tuesday morning, leaving no time for that “quick stop on the way to the airport” Bulk Barn trip.  Not making that shopping trip a priority  lead me to feel tired, unsatisfied and generally icky for the better part of my Tuesday or Trip Day (which included 7 hrs on a plane, then a cab, train, bus and car ride to get to my final destination). So I have included for you below “Jess’s Travel Tips for Healthy Eating!” so that the next time you are travelling (whether around the bay to Grandma’s house or on a 26-hour flight to Hanoi) you will arrive feeling refreshed, energized and ready for your next Adventure!

Jess’s Travel Tips for Healthy Eating!

1   

   Make Eating Well while Travelling a Priority - (after reading my above post this may seem like a no brainer) Before travelling make an effort to think about the Journey ahead and pack a few healthy snacks for the trip **Especially if you are Vegetarian, Vegan or have any Diet Restrictions as planes, trains and rest-stop fare may not meet your needs. Some examples of Healthy Easy-to-Pack Snacks are Trail Mix, Dehydrated Fruit, Raw Almonds, Homemade Granola Bars, and I am sure you can think of more ideas too!

2.     Always ALWAYS Remember your Water Bottle – I cannot stress this enough!  Whether you are travelling by car, plane, train or bus the air tends to get very dry and sucks the moisture right out of your skin.  Our skin is the largest organ of the body, so if it feels parched you can only imagine what your other organs are going through!  Also by bringing your own water bottle you are more likely to drink regularly from it throughout your trip, which is not only good for your body (aids in hydration and digestion) but also has a positive impact on your pocket book and the environment too (no need to purchase bottled water for you!).  No matter what I have on the go during the day I never leave Home without my reusable water bottle, it’s a great habit to adopt not only for travel, but the everyday!

3.   Shop Around - When mealtime hits and you find yourself stopped at a Restaurant/Food Court/Chip Truck at the side of the road, take a few minutes and shop your options to find something to eat that is not only Nutritious but Satisfying too!  By taking that few extra minutes (even if you are like me and your stomach has taken over your brain and is crying out for you to fill it as quickly as possible with whatever you can get your hands on) you will usually find healthier items/combinations than if you just automatically ordered what you would normally have when eating at that establishment or choosing the food court stall you eat at most frequently.  Who knows there could be Delectable Quinoa Salad around the next shelf corner which would fuel you so much more completely than those greasy French fries, and all you have to do is look. 

4.   It Doesn’t Hurt to Ask – If you find yourself at a Restaurant/Other Eating Establishment that doesn’t offer many Healthy options or perhaps you are like me and have a Dietary Restriction, don’t be afraid to ask if the cook can whip you up something which isn’t on the menu (like a yummy vegan stir fry!) or ask to have an extra side of veggies or a salad instead of your fries.  Remember you should have at least 1 serving of veggies with every meal, not just when its’ convenient! ;)

These are just a few tips that have been reaffirmed for me in this first leg of my Journey to Bali.  How do you make sure you eat well when travelling?  Please share your comments and experiences below!

Stay tuned for my next blog post on my experience at the Toronto Yoga Show and Conference, taking a quick break at the Show now to write this post and looking forward to sharing my experiences with you all in the next few days!

Eat Healthy, Be Happy!

I Love Fortuitous Events!!

Yesterday was a very BIG day!  It was my last day of teaching Yoga at Shakti Yoga Studio before leaving Newfoundland for my next Adventure, it marked the completion of my first (of many!) Yoga & Nutrition Courses and my Best Friend got to tag along for the ride too!

Me with My Beautiful Nutrition Yogis!

But something else really cool also happened too!  After a long 'Day in the Life of a Yoga Teacher' my Forever Friend Julie and I arrived back to my apartment, just happened to check the mailbox and what did we find?!  My Vegetarian Nutrition Diploma from Alive Academy!  It was a very fortuitous sign I think that on the very day I my first Yoga/Nutrition Course comes to a close my certificate arrives.  Like a sign from the Universe that this is EXACTLY what I am meant to be doing with my Life.  Helping others live a more happy and healthy Life with Yoga!  And as sad as it was to admit that this stage of my Life's Adventure is coming to a close :(  and though I will miss all of the Positively Lovely People who have shared this Newfoundland Adventure with me, having my diploma arrive when it did has helped me to acknowledge that this is only the Beginning of a whole new chapter in my Life!  So thanks to all of you that have helped me get to this point, I Love Your Faces! :)

Just had to share my Joy and sense of Inner Purpose with all of your Shining faces!!  Do you believe in signs?  Have you ever had a sign occur?  Or an 'Aha!' moment for that matter about your future/destiny?  Please feel free to share in the comments down below!

Support Leads to Success!

This week in the Yoga/Nutrition Course which I am currently teaching at Shakti Yoga Studio in St. John's, NL (www.shaktiyogastudio.ca), we covered 'Supporting Our Health Goals'.  Through the course of our evening we discussed ways we ourselves can support our intentions to eat healthier (if we don't work to set ourselves up for success who else will?)  and also the importance of having a Support Network (or several!) in place...and then of course finished things off with a SUPER Fun Partner Yoga Practice, in honour of the weeks' topic. ;)

Some of the techniques we discussed that we can implement ourselves to ensure we eat happily and healthily are: Menu-Planning for the Week, Stocking Healthy Snack Items ie. trail mix, fresh fruit, greek yogurt, etc. and keeping them in various places to stave off turning to junk foods, and no longer using food as a reward for a job well done, even Journaling has been proven to have positive effects on overall Health!

But the real interesting facts come into play when we look at the impact Social Support Networks have on overall health.  In a report completed by the Public Health Agency of Canada, they found that access to Health Services and the quality of care provided did not contribute to the overall health of the General Public as much as Social Support Networks (it was ranked #2 in the list of Key Determinants).  This report made references to a study done in California that found that for both men and women the more social contacts an individual has the lower their premature death rate was.  Social Environments was listed as Key Determinant to Overall Health as #5, and this factor alluded to the Community at large which we belong to (and its' social mores and values) playing a strong role in our Overall Health too.  Personal Health Practices & Coping Skills were also listed as #7 on the list of top determinants for Health of Canadians (Health Services was ranked #10 right before Gender and Culture!), which demonstrates our need to support our own goals too!
For more info from this report please refer to this link: http://www.phac-aspc.gc.ca/ph-sp/determinants/determinants-eng.php

So how can you build more Support Networks, if you find your current ones lacking or (God forbid!) non-existent?  Here are a few things you can try, (though I am sure you can come up with some neat ideas of your very own too), you can involve your family and friends in healthy menu-planning and food preparation, join or start a walking/exercise group or Healthy Living group (with other like-minded folks), or invite some friends over for a Healthy Potluck Night (maybe even make a regular event!).  Stay tuned for pics and recipes from my own Vegetarian Potluck coming in the next post!  Or if you have a budding Yoga practice, invite a few friends to join you in a 'Yoga Studio Tour', and that way even if you don't end up with one of your existing friends becoming your 'Yoga Accountability Partner' you will hopefully find a studio that suits your needs and also meet others who could become your new 'Yoga Buddy'!

Establishing bonds with people who are like-minded or have similar long-term goals for their own Health will help to motivate you, inspire you and these people will build you up when you need it most AKA those dark times when you are feeling blue and want to hoover an entire bag of Potato Chips..instead of doing that you can call up someone from your new Support System and go for a brisk walk together in the Sunshine to boost your Spirits!

 I am so Grateful for all the Yogis, Yoginis, Friends and Co-workers that I have had the pleasure of having in my Life this past year spent in Newfoundland, you have inspired me, encouraged me and helped me over my hurdles (with food and otherwise) and I believe I have a new found respect for the importance of these supports in any goal you are wishing to achieve (whether it be trying to give up sugar, coming into headstand, or any other goal large or small).

Eat Healthy, Be Happy!!


Sources & Links:

www.shaktiyogastudio.ca
http://www.phac-aspc.gc.ca/ph-sp/determinants/determinants-eng.php
http://www.sparkpeople.com/resource/motivation_articles.asp?id=579

Help! I'm Stressed and I Want to Eat Everything in My Cupboards!!

Wowzaa! There is a lot going on for me right now! My Husband is overseas setting up a new Life for us in (what I hope will be) our new Long-term Home, in Bali, Indonesia and I am busily trying to wrap up our Life in St. John's, Canada.  I leave in a little under 2 weeks and there are still boxes to pack, a Passport to renew and Goodbyes to be said.  I'm sure you can all remember back to a time of great upheaval in your lives where you were super-stressed or maybe plans for the future were uncertain, usually the very first thing to go flying out the window is Self-Care.  And if you are anything like me, when you are going through a period of Transition you are prone to Stress-eat like a Mad-Fiend, regular sleep patterns disappear and you feel this tightness in your chest that won't go away until you get one more thing from your To-Do List done..sound familiar?

I have found my Yoga practice to be a Great Resource when I have a lot on my plate (proverbial or otherwise).  When I am feeling stressed in other areas of my Life I often feel a strong desire to take a more Peaceful practice, opting for a Restorative class or a quiet Yin practice at Home over a crowded Vinyasa class with tons of Sun Salutations and challenging arm balances and inversions.  When everything else is going at warped speed in Life it is natural to feel a desire to slow-down in your Practice.  My Yoga Practice has helped me grow in my Awareness of where I am emotionally, mentally and physically and what it is I need when I come to my mat.  You generally always get what you need from your time spent on your mat, even if when you if when you come to the mat you have no idea what that is.  And an Uber-hectic days (isn't Uber such a lovely phrase!) it what you need may be to just lie in Savasana for 10, 20 or 30 minutes and decompress (if you haven't tried this please do as it is Glorious!).

                                       
My Journey with Yoga has also taught me about Eating to Aid a Calm & Easeful Mind (or at the very least to be more aware of when I am not doing so).  In the teachings of Ayurveda (the Sister Science to Yoga) they discuss 3 Qualities that make up the way we eat and the effects they have on the Body, Mind and Spirit.  The ancient yogis were typically Lacto-Vegetarians (meaning their Veggie diet would have included Dairy but not Eggs).  These 3 Categories of Foods or 'Gunas' as they were called ('Gunas' means Qualities in Sanskrit) are Sattva (Purifying Quality), Rajas (Stimulating Quality) and Tamas (Sedating Quality).  Sattvic foods are those that have a calming effect on the mind and body, cause no harm to other living things and are fueling for the physical body, some examples are fresh fruit and veg, whole grains, nuts and seeds, unpasteurized milk products and natural sweeteners like unpasteurized honey.  Rajasic foods are that which incite mental and physical unrest, some examples (a few of which I am sure you have felt the stimulating effects of yourselves) are coffee, black/green tea, spicy foods, energy drinks, chocolate, refined sugar and processed foods.  Tamasic foods can have a sedating effect on the body and/or mind, they make us feel lethargic and lazy, but any foods that are harmful to the body/mind fall under this category, some examples include meat, fish, eggs, mushrooms, alcohol, and anything stale/decaying.

                                           

So what does this ancient yogic philosophy have to do with our lives in the Here and Now?  I personally have found in times of stress/struggle that sticking to these principles (even loosely) helps me to keep a well-balanced Body and Mind. Whether you are dealing with the logistics of moving across the globe or trying to potty train your toddler the 3 Gunas can be surprisingly relevant to maintaining health in body, mind and spirit.  By consuming Sattvic foods,  in combination with practicing other Self-Care techniques (ample rest, exercise and meditation), it allows the mind and body to function at an optimal level so that we can work more effectively to tick things off that lengthy To-Do List (can you tell I am a list-oriented person haha) without experiencing the twitchy mind, elevated blood pressure, over-stimulated adrenals and general sense of fatigue that comes with prolonged stress.


When you think about it, with exception to a few of the items Ayurveda deems as negative influences on us, the 3 Gunas aren't that far from our regular old Canadian Food Guide or the health messages you see in the media, with its' emphasis on eating fresh whole foods, like whole grains and fresh produce. Ironically with all of our advancement as a species the foods we have been relying on for thousands of years are still the ones which sustain us best.  This is not to say that you can never have soft drinks (Rajasic food) or onions (Tamasic food) again, only that your consumption of them should be limited and that when you are feeling Super-duper 'I am going to pull all of my hair out!' Stressed that you should have a nice big delicious salad rather than stuffing your face with chocolate ice cream and potato chips (like we sometimes want to do, but regret after). Essentially we already know this, but it can be affirming to hear it from another (more ancient and wise) source. ;)  And whatever you do, don't resort to actually pulling out all of your hair or you might have to wear your Sattvic food as a hat like this Lady! LOL

If you are interested in learning more about eating a Sattvic Diet, please see Wikipedia (or any of the other links I have listed below in the Sources), or you can ask your local Yoga Teacher if they have any Traditional Yogic Texts that make references to the Gunas.  Having now said all this I think I will finish the day with a hearty mixture of Quinoa & Veggies, finish my taxes (one less thing on the list!) and do some 'Before Bed, Wind-Down Yoga', before Hitting the Hay.

Eat Healthy, Be Happy!  

Sources:

http://en.wikipedia.org/wiki/Sattvic_diet
Sivananda Vedanta Teacher Training Manual
http://www.mindbodygreen.com/0-2638/The-Yoga-of-Food-Foods-to-Enjoy-Avoid.html

Kale - A Superb Super Food!

Kale, Kale the Magical Food!!  For those of you who are newer to the Natural Health scene or perhaps stuck in a bit of a 'Veggie-Rut' you may be unfamiliar with this wonderful Veggie or maybe it is just starting to hit your Food-Radar.

This member of the Cabbage Family (like Broccoli, Brussel Sprouts, Cauliflower and Collard Greens) is rich in Iron, Vitamins' C and K, beta carotene (antioxidant) and Calcium!  It even helps lower your cholesterol levels with its bile acid sequestering resins.  FUN FACT: The Calcium in Kale is actually more easily absorbed by the Body than the Calcium found in Cows' Milk! All of these Vitamins and Minerals help to build strong bones, healthy immune systems and keep us overall healthy and happy!
*Stay tuned for more of a breakdown on Vitamins and Minerals in a future post.

This Wonder-Veggie handles colder climes well so is a perfect crop for our Cold Canadian winters, as Kale actually takes on a bit of a sweeter taste after it has been exposed to a frost. There are both Dark Green (that's how you know there is Vitamin K in there!) and Purple varieties available, but the Dark Green is probably more commonly found.  It can be used to create delicious soups, salads (check below for a delicious recipe I recently tried), stir fries, you can even make your own Kale Chips (a much healthier alternative to Potato Chips, for a quick recipe check out this link http://allrecipes.com/recipe/baked-kale-chips/)!  Add some to your morning Smoothie to get an extra serving of veggies in with a Calcium boost to boot!  Check the Wikipedia link in my Sources for more background on how Kale has been used in dishes from Around the World.

I recently purchased a box of Organic "Freggies" (there's that slang again) from Real Food Market (www.shoprealfood.ca) here in St. John's, NL and with it came a Lovely Fresh bunch of Kale.  I actually bought a Large Fruit & Veg box and split it with a friend (great idea for those of you in 1 or 2 person households if smaller versions aren't available), so we BOTH got a Lovely bunch of Kale each!

 Kale isn't always readily available here on 'The Rock' so when I get it I am so excited!  I have tended to add it into my Smoothies and lately have been stuck in a bit of Food Rut myself.  The past few weeks have been just so busy getting ready for the Big Move (my Hubby and I are relocating to sunny Bali!) that I haven't been putting much thought into my meals...that being said I have been sticking mostly to Smoothies, Salads and Stir Fries (the 3 S's!) I haven't been experimenting that much with my ingredients. So when I got this fresh batch of Kale I wanted to try a new recipe with it.  I found this delicious recipe for Kale, Apple and Pancetta Salad from www.seriouseats.com.

Kale, Apple and Pancetta Salad Recipe (serves 4)

Ingredients

1/3 C Extra Virgin Olive Oil

4 oz. sliced Pancetta, diced

1/4 C Champagne Vinegar

1/4 C Maple Syrup

1/4 tsp of Salt and fresh ground Black Pepper

1 Small Head of Radicchio, shredded

18 oz. Bunch of Kale, stems discarded, leaves shredded

2 tart yet sweet Apples, sliced into thick matchsticks

3/4 C Pecans

Instructions

1. Combine olive Oil and Pancetta in a small saucepan over medium heat. Stirring frequently until Pancetta is golden and crispy.  Strain the pan drippings into a small bowl and leave Pancetta to side to cool.  Add Champagne Vinegar, Maple Syrup, Salt and Pepper and whisk well.

2. Combine Radicchio, Kale, Apples and Pecans in large bowl.  Toss while slowly adding dressing little by little.Garnish with Pancetta.

Now of course I made some alterations as I am a Vegetarian so I negated the Pancetta all together.  I also didn't have Radicchio, Pecans or Champagne Vinegar..but No Worries!  I substituted Walnuts, Red Onion (Purple for Purple!) and Apple Cider Vinegar in for those items and the Salad turned out fabulously!!  And it only took like 5 minutes to put my Delicious Salad together too!

So next time you buy something and aren't sure what to do with or you feel like trying something new with an old favourite, I suggest simply googling recipes that contain that item...and don't fret too much if you are missing particular ingredients because you can always sub in something new for a bit of culinary excitement!  If you are looking specificly for something to do with Kale, might I suggest checking out www.seriouseats.com as they had a whole list of recipes for Kale that sounded good!

And if you have any tasty recipes for Kale please feel free to share below in the Comments Section!

Eat Happy, Eat Healthy!

Sources & Links:

www.shoprealfood.ca
http://en.wikipedia.org/wiki/Kale
Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet, Vesanto Melina & Brenda Davis
http://www.seriouseats.com/recipes/2012/02/serious-salads-kale-apple-and-pancetta-salad.html

Taste Buds: Magic in Our Mouth

Have you ever wondered why your kids love a certain food one week and won't-touch-it-with-a-ten-foot-pole the next?  Is there a food you yourself disliked as a Child/Adolescent that you still haven't given a second try?

Well I have some interesting info to share with you that may shed some light on why we like the foods/flavours we do and why you should give that _______ (insert name of food you won't eat here) another go.  But first before I do, I wanted to share with you a bit of my own eating history.  I grew up like many children do, hating vegetables!  The only veggies I would eat as a child were corn (not actually a vegetable!) and eventually warmed up to peas and carrots, but it was a tenuous relationship at best.  Of course my Mother now finds it hilarious that I am now a Vegetarian who LOVES vegetables!  And I would too if I had had to deal cooking to suit my finnicky eating habits.

Why is it that children often despise vegetables?  I'll tell you why!  It's because our brains have been programmed to dislike bitter tastes for survival purposes. Our ancestors (the cave men and women of our fair world) needed these tasty instincts to recognize flora and fauna that was poisonous to them (poison apparently has a bitter taste similar to the often bitter taste of veggies).  Be careful not to share this info with your wee ones though as they may claim justification in not eating their veggies because you are attempting to poison them lol!

Our taste buds (all 2,000-10,000 of them!) can recognize 5 different tastes, these are salty, sweet, sour, bitter and "umami" or savoury.  Most people enjoy (some might say crave) the salty, sweet and savoury tastes but do not enjoy the sour and bitter ones, because of this innate survival instinct.  Interestingly enough taste buds can also be affected by hormones, as in when a woman is pregnant they may experience an aversion to the bitter taste of veggies because their body is attempting to protect their unborn baby from perceived poisons...aren't our bodies Neat?!!

The taste buds are constantly regenerating (roughly every 10 days to 2 weeks) and it is possible to train your taste buds to be open to new foods, by appealing to their love of sweet, salty or savoury flavours.  By changing the method of preparation, adding a sweet element or adding a bit of healthy fats to the dish or slowly incorporating more of that food into your diet in different ways (mixing it into a salad, adding it as a home-made pizza topping, mixing it into your fav casserole dish) you can train your taste buds to tolerate and even enjoy these foods!

**FYI: Did you know that Taste and Flavour are actually two different things?  Taste is the act of the sensory receptors of our taste buds...Flavour is the mixture of our sense of taste and smell coming together.

My Lovely friend Sylvia Oakley has recently started a funny and delicious Vegan Cooking Show on Youtube and in one of her first episodes she created an Amazing Brussel Sprout Dish!  I know what you all are thinking..ick Brussel Sprouts!! Trust me up until preparing Sylvia's dish myself and sampling it I felt the same way.  I had tried Brussel Sprouts once or twice as a kid and the boiled bitter taste had me running for the hills!  But this dish is a Tantalizing mixture of flavours, with a dash of maple syrup to appeal to our sweet-loving taste buds.  I have since made it a few times and I have to say it is so easy and quick and nutritious to boot!..it fits all of my criteria..because my food must not only be good for my body but appealing to my palate as well!  Please watch this helpful video from Sylvia's Vegan Kitchen on preparing that Awesome Brussel Sprout dish below....soo YUMMY!!

 So whether Brussel Sprouts are your arch nemesis, another veggie or maybe you have a whole host of foods you aren't fond of, don't write them off as foods you will never enjoy, experiment with new recipes, preparation methods and give them the benefit of the doubt..because not only are our veggies good for us but they can taste GREAT too!  Thanks Sylvia for allowing me to share your Brussel Sprout Wisdom! ;)

Eat Happy, Eat Healthy!

Sources:


http://www.womansday.com/health-fitness/7-things-you-didnt-know-about-your-taste-buds-119709
http://en.wikipedia.org/wiki/Taste_bud
http://www.youtube.com/watch?v=ZTvZ0h2hSfQ
www.cartoonstock.com

JUICING 101

My Husband, Dave D., and I purchased a Juicer (nothing fancy, just your run-of-the-mill Hamilton Beach) right around the time we got married (almost 4 years ago!) and I am embarrassed to say that the poor thing sat in its original box unused until our move to Newfoundland, Canada (yes, I stubbornly schlepped it all the way out here).  We had the best of intentions when we purchased it, but then it got shoved to the back of a kitchen cupboard unopened and was forgotten.  But since our move I have busted it out of its prison and have been using it like mad and I have to say, though it isn't the most efficient Juicer on the market (I often put the pulpy bits through a second time) it does the job and I have created many a refreshing concoction with it!

So Why Juice You Ask?

Canada's Food Guide calls for 5-7 servings of Fruits and Veg a day.  A typical serving size according to the Canadian Government is equal to 1 medium-sized fruit or a 1/2 cup of fresh, frozen or canned vegetables.  Now for some this might seem like a lot, especially if you aren't a big fan of salads (so Yummy!)..luckily there is another easy, relatively quick way that you can increase your intake from this Nutrient Dense food group..creating your own freshly made, wholesome and delicious Juices!

By Juicing fresh (preferrably Organic - see Tuesdays post as to why) Fruit and Veg you are extracting vitamins and minerals an consuming them in a concentrated dose!  Juicing offers you the opportunity to increase your F & V intake, try new veggies (or perhaps give ones you don't care for a second chance) and is a quick and easy way to provide nutrients and energy to your body while you are busy living Life... perhaps a light energy booster before your next yoga class ;) Fresh Homemade Juice also has the added bonus of not containing any of the Ridiculous amounts of added sugar prepared juicers contain (not to mention all the other junk they stick in there!).  For more info on the benefits of Juicing, check out the documentary 'Fat, Sick and Nearly Dead' (www.fatsickandnearlydead.com), really interesting and inspiring to watch!

**Important Info: Though Juicing is a great way to incorporate more F & V into your diet it should not replace eating whole foods from this food group as the whole versions provide valuable fibre in their pulp and nutrients in their skins that are not found in their juices.  Therefore it is still recommended that you consume whole fruits and veggies as a part of a well-balanced diet.

How to Prepare Produce for Juicing:  
In order to prepare your "freggies" (my newest slang term for Fruits and Vegetables) to be offered up to the 'Higher Powers' of your Juicer you must of course wash them, cut off any bits that look less than desirable and peel any items that you would need to peel in order to consume them 'the conventional way'..you know with your teeth. ;) Don't have a composter?  Don't worry, you can use the pulpy bits leftover from your Juicing experiments for your baking and cooking experiments (it's a cycle of Deliciousness!).
FYI Certain items don't juice well and will produce more of a creamy slushy-type consistency (and possibly clog your juicer), like Bananas and Avocados.  These fruits are better suited to a Smoothie, for which there are an abundance of Super-Yummy recipes floating around the cyber-waves!
**Please note: Due to the oxidation (the combining of a substance with oxygen resulting in a loss of that substances electrons) of the nutrients through the Juicing process, it is best to consume your Juice immediately after making it. 

Juicers: What You Need to Know

Generally speaking the more you spend on a Juicer the better quality (less wastage) you will get and the more Nutrient Dense Juice it will make for you.  These Beauties can run you anywhere from $50 (which I think is what I spent for my little Beacher) to $400 or more.  But if you are low on funds try looking on  Kijiji.ca or Craigslist or perhaps starting out with run-of-the-mill while you save for the 'Juicer of Your Dreams'.  Whatever you buy, be sure to clean your Juicer soon after use so the waste particles don't get dried on, this is a Bitch to clean!
For more info on types/brands, etc check this link out http://www.juicingandrawfoods.com/types-of-juicers.html



A Few of My Fav Juice Recipes:

Just tried this one today and it was Fab!

Jess's Fav Green Drink

3 Stalks Celery
1 Handful Spinach Leaves
1/2 Cucumber
2 Kiwi
1/2 Lemon (squeezed in after Juicing process)

Carrot, Apple, Ginger Juice

4 Carrots
2 Apples
1 hunka hunka Ginger (yes I know, I am a geek!)

Beet-Box Juice

2 Beets with greens/stems
3 Celery Stalks
1/2 Cucumber
3 Carrots



The Beauty of Juicing is that you can create your own recipes/flavours by experimenting with new fruits and veg or by altering the amounts you include in your fresh bevvies!

Eat Healthy, Eat Happy!


Sources & Links:

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/serving-portion-eng.php
http://www.webmd.com/diet/features/juicing-health-risks-and-benefits
http://www.juicingandrawfoods.com/types-of-juicers.html

http://www.fatsickandnearlydead.com/

Fruits & Vegetables: Organic or Conventional??

In the past decade you have most likely noticed a new section crop up in the Fresh Produce aisle of your grocery store or perhaps observed new advertisements of 'Organic Produce' at your local Farmers' Market.  There are even convenient online Organic Grocers' cropping up across the country, for your Organic Shopping delight, such as Real Food Market of St. John's (www.shoprealfood.ca), making it convenient and more affordable to get fresh synthetic pesticide-free Deliciousness at the click of a button!  In today's chemical-laden world, it seems for many the logical decision to make the shift from purchasing Conventional Fruits & Veg to Organic.  Or maybe you don't see what all the fuss is about.  If you are like me, you can see the importance of choosing Organic but due to your geographical location (and the  subsequent availability of said Organic goods) and/or your financial situation it may not be feasible to go 'Full Boar' with Organics.  Regardless of your current mind-set on Conventional vs. Organic, feel free to read on and find out how you can get the most 'Healthful' Bang for your Buck!

Organics: What's the Deal?

Organic Produce has become increasingly popular in the Western world and here are some of the reasons behind this movement.  By choosing Organic you are limiting your (and your Family's) exposure to Pesticide residues commonly found in Traditionally grown produce. Organic produce was found to have 30% less pesticide residue than Traditionally grown produce, and these residues are predominantly from naturally occurring pesticides.  By incorporating more Organics into your diet (or making the switch to all Organics) we are lessen the toxic load on our fair planet, bettering the quality of the soil and water supply for us all (and for generations to come).  By speaking out with your pocket book and choosing to purchase organic goods, you are voicing to our Government the greater need for subsidies and supports for the Organic Farmers of Canada and increasing the likelihood that more Farms will turn to more Earth- and People-friendly practices.  

Organic Controversy

In the past year or so there has been some controversy over whether the Health benefits of eating Organic which have been touted by Health Gurus are accurate.  After reading several articles suggesting doubt in nutritional benefits of Organic foods I have come to a conclusion on the topic.  The articles that I found (listed below in the Sources section) discussed recent studies which found there was no nutritional advantage to eating Organic over Conventionally grown produce and meat products, but had only this to say about the advantages of reducing or eliminating ones exposure to synthetic pesticides:

"Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. Some people buy organic food to limit their exposure to these residues. According to the USDA, organic produce carries significantly fewer pesticide residues than does conventional produce. **However, residues on most products — both organic and nonorganic — don't exceed government safety thresholds." - excerpt from "Organic Foods: Are they safer? More nutritious? (http://www.mayoclinic.com/health/organic-food/NU00255)

Regardless of the nutritional benefits to eating Organic (I find at the very least that they taste better and if purchased locally stay fresh longer), but the effects on human health of many of these conventional pesticides have NEVER been tested so I find it hard to swallow the idea that the Government has 'Safety Thresholds' as to the amounts of these pesticides which can contaminate our food. The reduced levels of pesticide residue present on Organic Produce is reason enough in my opinion to opt for Organic whenever feasible.  On a side note: some of these conventional pesticides horrifyingly can be found in chemical warfare agents used today..ACK! (see: http://en.wikipedia.org/wiki/Pesticide)

The Dirty Dozen

For those of you who like me are on a budget (really who isn't these days), making the transition to all Organic Produce and other Organic products may be a little outside your allotted weekly food expenses.  Have no fear!  There are alternatives to going full-blown Organic.  The Environmental Working Group (http://www.ewg.org/foodnews/summary/)  has developed a list (which does change periodically) of the 12 Fruits and Vegetables most heavily laden with synthetic pesticide residues.  The Top 3 on their list are Apples, Celery and Sweet Bell Peppers (which are common to most N. American diets).  But there is light at the end of the tunnel, they have also included a 'Clean 15' List of Conventionally-grown Fruits and Veg which have the lowest pesticide residues.  So for anyone looking to spare their pocket book, try choosing items from the Clean 15 list and if you are going to purchase items from the Dirty 12, then maybe opt for the Organic version (if available).

If you are like me and you live in the Northern Hemisphere then you may find yourself at times without the option of certain Organic Produce selections (depending on season, geographical location, etc).  I have a healthy solution for this also!  Often times merely rinsing Traditionally-grown Produce doesn't remove all the residues but by choosing one of the cleaning techniques listed below (taken from Juice Fasting & Detoxification by Steve Meyerowitz) you can rest assured that the produce you eat will be free of health-harming chemicals.

1. Lemon Bath - Fill your sink with cold water, add 4 Tbsp of  salt and the juice of 1 Lemon.  Soak fruit and veg for 10 mins then rinse with cold water.  *1/4 C of White Vinegar can be substituted for Lemon.
2. Boiling Bath - Suitable for all but the most fragile veggies.  Dip the veggie into boiling water for 5-10 secs. Remove with tongs.  Also a great way to remove waxes from fruits and veg.
3. HCL Bath - Purchase Hydrochloric Acid from your local pharmacy and pour 1 oz. into 3 quarts of water.  This is the equivalent of a 1% solution.  Soak F & V for 5-10 mins and then rinse.
4. Clorox Bath - Use 1 tsp of Clorox Bleach per gallon of water.  Let your produce sit in solution for 5-10 mins, then drain and soak again in fresh water for another 5 mins.  If there is still a Clorox odour after rinsing, rinse again and let produce air dry.

Obviously I prefer the first 2 methods listed above as they are the most natural processes, but choose the option that works best for you.  My advice would be to use one of these methods on all your freshly purchased produce when you return from the store rather than taking time to do this for each individual piece as you need it.
                                      

Whether you buy Conventional or Organic Produce, remember to incorporate a variety of different types into your diet and enjoy them often!  Happy Eating Everyone! :)
 

Sources:


Real Food Market www.shoprealfood.ca
'Organic foods: Are they safer? More nutritious?' http://www.mayoclinic.com/health/organic-food/NU00255
'History of Pesticides' http://en.wikipedia.org/wiki/Pesticide
Environmental Working Group's 'Dirty 12/Clean 15 List' http://www.ewg.org/foodnews/summary/

Juice Fasting & Detoxification by Steve Meyerowitz

What Every Yoga Teacher Wants Their Students to Know

Whether you are considering "maybe" trying a Yoga class, are brand new to Yoga or a seasoned practitioner there are a few key points that every Yoga Teacher out there wishes you knew and adhered to (I might be over-reaching here but speaking as a Teacher and knowing many others I know we can all agree on these key points..in fact some of you Teachers out there may have others to add).  They are more for your own benefit than ours I assure you, and if followed will enable you to get the most out of your Practice every time you come to your mat.


1. Make sure you arrive for class 10-15 minutes early.  This gives you time to get changed, set up your mat and props and have a few minutes of quiet time before practice begins.  By giving yourself enough time to get to class you eliminate the over-stimulation of your adrenal glands (say goodbye to that adrenaline rush!) by rushing to make it to class, which is exactly what we are all trying to avoid by practicing yoga in the first place.  The goal is to get calm and centered not give yourself heart palpitations!

2. If you are dealing with an Injury/Health Concern make sure you make the Teacher aware of it before class begins.  Do this with every class you attend, even if it is with the same Teacher.  Depending on how many classes per week we teach and how many studios we teach for we may not remember your specific needs so you do us a service (not to mention yourself) by reminding us.  FYI if you are "recovering" AKA currently seeing a Therapist for an injury or have just completed your therapy we still need to know about the issue.  We may be utilizing the body part which you are having issues with in class and can give you modifications through out to keep you from injuring yourself, but we can't do this if we don't know about it.

3. Honour the Wisdom of your own Body.  Our bodies are miraculous, no one tells them to breath the air, to circulate the blood, to heal wounds/infections, they just do those things (and so much more).  Quite frankly our bodies are smarter then we are! So if you experience sharp or localized pain at any point through the class that is the bodies way of saying you are taking your practice too far that day, let go of your ego/sense of competition and heed the warning (even Teachers need to be reminded of this at times).  Ask the Teacher for a modification (if they don't offer one) and remember to practice Compassion with your physical form.  If you want it to continue its'  very important work you need to show it a little Respect & Love .

4. If you are unsure of how to come into a pose, don't be afraid to wave the Teacher over and ask for clarification/pointers.  This will keep you from injuring yourself (short and long term) and you will get the intended benefits out of the posture.  There is nothing worse than realizing after 6 months of practicing that you have been doing the pose incorrectly. Then you have to work to undo all that brain and muscle conditioning!

5. When your Teacher says "If you have (insert advanced/challenging pose name here) in your practice and you wish to take it now feel free", and you don't have that specific pose in your practice please do not attempt it.  The last sentence is usually followed by "If you have never taken this pose before please do not make today your first try," or something along those lines, but even if the Teacher neglects to add on that last bit, the reason they are not instructing everyone to take the pose is because it is a challenging pose and can cause harm to you if not executed properly and safely.  There will always be another option given for those who aren't at that stage yet, yoga is after all a 'Practice' so it is not expected that you be able to bend yourself into  a pretzel in your very first class (or even the second or third!).

And lastly..6. Don't be afraid to Smile, Giggle, Enjoy Yourself!  Yoga can have serious positive effects on your body and mind, but it can have a positive effect on your Heart as well if you do yourself the favour of not taking yourself too seriously while on your mat.  Put a little smile on your lips as you chant 'OM', have a little chuckle if you wobble or fall out of that Tree Pose..Yoga is more than just exercise, it can free the Soul.  Bring the Joy onto your Mat!  If you associate Happiness with being on your Yoga Mat it will make it that much easier for you to get on it and Practice regularly..and enjoy it too!!

I'll leave you with these Pearls of Yoga Wisdom, some are my own and some I have picked up from other Teachers (you never stop being a Yoga Student!).  Do with them what you will, but always remember that a Yoga Teachers' greatest desire is to assist you in bettering yourself, by practicing these little tips you will be helping us in our duty!

Namaste! ;)

What Should We Eat?

It has become very apparent to me in my  ongoing Health Adventures, that with all the contradictory information out there today on diets, health, Superfoods, what scientists have recently found might cause you to grow a third eye.. that it can be really hard to know what it is you should actually be putting in your mouth.  Should you be following the Atkins Diet, the Southbeach Diet, Eat Clean or Paleo?  And what about Gluten, should you eat it or not? At times it can be downright confounding even thinking about making a Diet/Lifestyle change with the plethora of conflicting nutritional information available to us.

Recently I came across a new buzz word in the Health and Nutrition realm, called Bio Individuality.  According to this theory we must find a diet that is uniquely suited to our anatomy, metabolism, age, gender, and ancestry…even blood type plays a role here in deciphering what foods we need to be properly nourished, happy and healthy.   

In the yogic tradition this concept is taught regularly with the perspective that one should take only the physical poses (or asanas) that feel right for THEIR body (letting go of ego, competitive nature and our expectations).  Just as no two physical bodies are alike, no diets should be. Bio Individuality teaches us that there is not one specific diet which reigns above all others, there is no one-size-fits all Diet (regardless of what you may have read in the latest & trendiest diet book). 

I know this may sound like a tall order, trying to find a unique diet that suits your unique constitution.  And when you factor in your energy needs, lifestyle, and personal tastes you could very well feel just as overwhelmed now as you did when you started reading this post.  But I have GREAT news!!  By choosing to eat from a place of authenticity not only do you not have to try to squish yourself into any Diet-y boxes (“I’m a Lactose Intolerant Vegan with a Gluten sensitivity”), but you get to have your own fun Food Adventure figuring out what does work for you!  You get to reevaluate the foodstuffs which make up your current diet and see how they affect your digestion, mood, skin, brain, etc and if you discover that one (or more) of those items does not fit into your vision of your “Healthiest, Happiest Self” you can kick those food items to the curb and experiment with new foods and see how they fit into your Life.  YOU alone have the power over what you eat!  

So I think I have found a Diet Theory (as they call it in the Nutrition-y realm) that speaks to my heart, because as a society I feel we have had enough of being told to eat one way one week and completely different way the next.  Bio Individuality gives us the opportunity to eat from a place of Inner Wisdom (which is exactly as it should be).  If something makes you feel ill when you eat it or makes your brain feel like it’s going to spring out your ears then do yourself a favour and don’t eat it!  You’ll thank yourself later. ;)

So I’d like to leave you with the knowledge that my intention in writing this blog is not to instruct or counsel you on what you should or should not be eating (I am not yet a Nutritionist), but rather to continue my own journey towards Optimal Health, whilst sharing with you my adventures and the useful info I discover along the way.  Please feel free to post questions, suggestions or Health/Yoga topics you find interesting and I would be happy to include them in my investigative adventures!