Home made trail mix
Author avisha Categories Blog, Food & Nutrition, Recipes Posted on 0 Comments

Homemade Trail Mix

Snacks are by far the number one “food group” that I get asked for help with.  As it goes we are ready to put in the time for the three main meal preps but when it comes to snacking we are still in the grab and go mindset.

So with that in mind I offer up to you the Homemade Trail Mix.  No fixed recipe to follow and virtually no preparation time.  Mix and match your favourite nuts, seeds and berries.  You can make a large batch and dip in to it as needed.

Have this on hand all of the time.  The good fats, protein and fiber in your trail mix will satisfy you when hunger pangs begin and will help to stabilize your blood sugar as it begins to dip between meals.  In doing so you will avoid the need for a mid afternoon nap or the urge to tear a strip off of a bad driver on your way home.

Just to give you a glimpse of the healthy benefits of the trail mix that I made, here is today’s creation (I use raw, unsalted nuts and seeds):

Brazil Nuts

Most notably brazil nuts are a good source of selenium.  As with most nuts they contain healthy fats, vitamins, minerals, protein and fiber.

Cashews

Cashews are a source of monounsaturated fats, antioxidants, vitamins, minerals, fiber and protein.

Almonds

Almonds are a source of vitamins, notably vitamin E, minerals, monounstaturated fats, fiber and protein.

Goji Berries

Goji berries are a power packed little berry.  They contain fiber, vitamins, notably A & C, minerals and are great antioxidants.

Manuka Raisins

I LOVE Manuka raisins.  My favourite trail mix sweetener.  They are good source of fiber, contain calcium, antioxidants and they contain oleanolic acid.

Dried Aronia Berries

A nice counterbalance to Manuka raisins,  these berries are a little bit on the bitter side.  Their benefits include being high in antioxidants, high in anthocyanin concentration and high in proanthocyanidins.

Dried Pomegranate berries

These are a treat.  Really tasty and high in antioxidants and fiber.

Sunflower seeds

Sunflower seeds are a good source of vitamin E, selenium and magnesium.

So be creative.  You can used pumpkin seeds, dark chocolate chips, puffed quinoa.  The sky is the limit and changing things up means you won’t get tired of it.

 

Rogers Daytime York Region
Author avisha Categories Cancer Coaching, Media Posted on 0 Comments

Rogers Daytime York Region

Today I had the opportunity to speak about Nutrition and Cancer Coaching close to home as a guest on Rogers Daytime York Region, hosted by Jaqueline Betterton (@HostJacqueline).  Jacqueline is a great host and guided our conversation through areas of my cancer coaching and nutrition practice.

The importance of addressing nutrition and lifestyle during cancer care is an approach that is truly a coming of age.  As guests of the show we all wait in the “Green Room” before we go on to the set.  Today there were five of us and as we discussed our reasons for appearing on the show we found out that 3 of us had gone through a cancer diagnosis and one had a spouse who had gone through cancer.  So to recount, 3 of 5 had experienced a cancer diagnosis on the patient front and one on the support front.  To me that is a staggering number.

Looking at the 2015 publication of Canadian Cancer Statistics it is estimated that 1 in 2.2 men and 1 in 2.4 females will develop cancer in their lifetime and while the survival rate has improved over the last 20 years we still have such a very long way to go.

In January 2015 the World Cancer Congress in Melbourne identified “cancer as an environmental disease caused mainly by avoidable lifestyle factors”.  Such lifestyle factors include smoking, lack of exercise and poor diet which may lead to obesity.

Obesity as a risk factor on its own is associated with increased risks of:

  • Esophagus
  • Pancreas
  • Colon and rectum
  • Breast (after menopause)
  • Endometrium (lining of the uterus)
  • Kidney
  • Thyroid
  • Gallbladder

Causation is not a straight line but the path to cancer care is becoming clearer.  Successful cancer protocols must not only incorporate allopathic care but also a very strong nutritional and lifestyle component.  It will take an integrative approach to truly start making a positive change to cancer statistics.

 

Author avisha Categories Blog, Food & Nutrition, Recipes Posted on 0 Comments

Food meeting Function: Jerusalem Artichoke Soup

When foods are consumed that have a positive effect on health and go beyond basic nutrition they are called “functional foods”.  As I am sure you can imagine there are many but today I would like to introduce you to a relatively obscure one.

Meet the Jerusalem Artichoke.  These little fellas may not be the prettiest of vegetables but as a functional food they are beautiful!

Jerusalem Artichoke

Jerusalem artichokes, sometimes referred to as sunchokes, are root vegetables.  They can be eaten either cooked or raw.  When cooked they have a creamy texture similar to potatoes. Eaten raw their taste is comparable to the taste of a water chestnut.

So let’s take a look at some of their health benefits.  Jerusalem artichokes are a very good source of minerals and electrolytes, especially potassium, iron, and copper.  They contain small amounts of anti-oxidant vitamins C, A and E.  And 100 g contain approximately 3.4 mg of iron.

But perhaps the greatest health benefit of Jerusalem artichokes lies in their prebiotic function. These root vegetables contain a non-digestible soluble fiber called inulin.  Inulin belongs to a class of compounds called fructans. And inulin feeds our good gut bacteria greatly enhancing our intestinal health.  And when cancer is considered, or any disease for that matter,  the gut must always be addressed.

This is a super tasty soup, that is easy to make and full of function!

 

Jerusalem Artichoke Soup

Ingredients

3 TBSP butter

4 cloves of garlic, minced

1 small yellow onion, chopped

½ tsp. salt & pepper

500 grams Jerusalem Artichokes, peeled and halved

Pinch of chili pepper (optional)

1 liter of chicken broth

5 fresh sage leaves

Directions

  1. Melt butter in a soup pot
  2. Add garlic, onion, salt and pepper. Cook until softened.
  3. Add Jerusalem Artichokes, chili pepper (if using), chicken broth and sage leaves.
  4. Bring to a boil
  5. Reduce heat and simmer 20-25 minutes until artichokes have softened.
  6. With a hand or stand up blender, puree soup and serve.

Serves 4

 

Author avisha Categories Lifestyle Posted on 0 Comments

Tips for Keeping Your Immune System Humming During the Holidays

Holiday season is in full swing.  Planning, purchasing, partying.  It’s the one time of year to forget all the rules and just enjoy.  And I am all in for that.  I really am.

So I am not going to harp on the fact that things like stress, lack of sleep, shortened daylight hours and sugar can weaken your immune system leaving you vulnerable to things like colds and flus.   I am not.  There will not be a naughty list.

What I am going to do is write a nice list.  A few easy things that can help you to stay on your healthy track and carry you seamlessly in to 2016.

So here we go.

  • Write yourself lists.  Trying to remember all that you need to do, buy, pick up, drop off is stressful!  Lists are an easy way to take this aspect of stress out of your holiday season.
  • Before your party have a snack to curb your appetite.  A little bit of fullness goes a long way to avoiding the dessert tray.
  • Pass on the mixed drink and grab a glass of red wine.  Mixed drinks are full of sugar.  Red wine is fermented!
  • Drink water under the mistletoe.  Alcohol is dehydrating.  Water is not.  The Ying to the alcohol Yang.
  • Right hand nuts, left hand cookie tray (or vice versa if you are a lefty).  Nuts contain healthy fats, fiber and protein.  Most cookies do not.
  • Grab a plate.  Fill it up.  Move away.  Don’t graze around food table.
  • Stand while you talk.  Sitting too long slows everything down.
  • After a wonderful evening out, go home, shut down all your gizmos, turn off all the lights and get some sleep.  Quantity at this time of year may be wishful thinking so we are going for quality here.
  • When a new day begins, hydrate with water and take your vitamin D.  Our shortened days at this time of year severely impede our ability to get vitamin D naturally.  Vitamin D is essential for immunity.
  • Then recharge with a healthy breakfast and look forward to another great day!

Wishing all of you a very Merry Christmas, Happy Holidays and health and happiness in 2016!

Author avisha Categories Blog Posted on 0 Comments

It’s that Chestnut time of year!

Ah the smell of roasted chestnuts! It’s a tradition that awakens the Christmas senses. Chestnuts are not like most of their tree nut counterparts. Most nuts are low in carbohydrates and higher in protein and fats. These little morsel packets however are higher in complex carbohydrates then their tree nut relatives. They contain approximately 45 grams per 3-ounce serving, which equates to about 3 chestnuts.

Chestnuts contain both soluble and insoluble fiber making them a nice addition for gut health. They contain the minerals manganese, potassium, copper, phosphorus, magnesium and iron. Looking at their vitamin content, it’s mainly vitamin C, but they also contain vitamin B6, thiamin, folate, and riboflavin.

The process of roasting the chestnut is to release the sugar content thereby sweetening its flavour.

Roasted Chestnuts

  • Preheat your oven to 425F/220C.
  • Start by wiping the chestnuts off with a damp towel. Then on a cutting board, with the flat side of the nut down, cut an X in to the chestnut. This will allow the steam to escape.
  • Place the cut chestnuts in the oven on a baking tray and allow to cook for approximately 30 minutes.
  • You will be able to tell that they are done when the shell pops open and the chestnut is a nice golden brown colour.

Put a bowlful in the middle of your table allowing everyone to smack and peel their own. It’s a big part of the pleasure of eating them!

 

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