Holiday Tips

It's easy to get caught up in go go go of the holiday season. Often the things that keep us energized and lessen stress are the first to be lost in holiday bustle; healthy eating and exercise! Here are some tips to help you enjoy the season! Stress and Craving Free Eating:

• Keep hydrated; drink at least 2 litres of water per day.
• Take at least a half hour to sit and have a meal. Relax and breathe.
• Keep your breakfast healthy with protein.
• Eat with joy; your enzymes and digestive fire will increase.
• Foods that contain magnesium help to distress; greens, almonds, seeds and other nuts, cacao almond butter on an apple is incredibly satisfying.
• Whatever you eat enjoy it fully. If you are not enjoying it ask yourself why and make the changes so that you do enjoy it.

Party Tricks:

• Pay attention to serving sizes, you don’t have to measure everything. Just plate all your meals and snacks.
• Bring a tray of snacks that are healthy and tasty; humus and veggies, goat cheeses and rye or rice crackers, treats made with agave or honey.
• Have a pre-party green drink. Apple juice, water and 1 tbsp green powder.
• Plate your food then get out of the buffet grazing zone.
• Drink one glass of water for every ½ glass of alcohol or sweet treat.
• Dilute your drinks, use mineral water or natural pop. Have vodka or gin instead of wine or beer. Every other drink fake it and make your own drinks.
• Keep your mind on the intention of the get together. Enjoyment of friends, family and food.

Thanks for reading and have a fun filled joyous holiday season! Marissa

How to get your Cooking Groove On!

Cooking is an art, it is a place to relax into and enjoy. Food that is cooked by someone who loves cooking tastes better. Too often meals are cooked in a rush with the purpose of getting some sort of edible food on the table. Attention to detail is lost and the look, smell and presentation is ignored. This doesn't exactly make for a healthy and well digested meal.

There are a few things that come in our way of getting into the groove of cooking:

• Time. There is never enough, is there? And cooking from scratch takes so much time and thought and preparation. Or does it?
• Energy. There is never enough of that either, right? It takes way less energy to heat up a prepared meal or make something out of a box. But what does that food give back to us? How much energy to we get from it?
• Skills. It takes time (already lacking) to learn how to cook healthy food from scratch.
• Talent. You can either cook or you can't. Period.

Let me de-bunk these myths or stories, that's really all that they are. Myths and stories.

• Time. A tasty and healthy meal made from scratch can easily be on the table in under 30 minutes. If you use this cooking time to relax you will feel good when you sit down to eat and will be less prone to wasting time. Find time where it is hidden, such as at the tv, internet, facebook then shift your schedule to fit in dinner. Sometimes prepping the next night's dinner the night before is helpful.
• Energy. When you let your body relax, have a cup of tea and snack on some raw veggies while you cook you will gain energy. When you eat a nutrient filled meal with lots of fresh produce, healthy grains and a moderate amount of protein you will have more energy. When you eat live food your body will thrive. Live food means whole, unrefined and fresh not out of a box.
• Skills. Once you cook a few recipes and find your favourites you will be improvising and cooking with skill. A cooking class is always an option and it is a good way to connect with others and really have fun cooking.
• Talent. Cooking is something that can be learned like anything. It's not about being the best cook. Just keep it simple and let yourself be creative. Period.

Getting started:

• Find some great and simple recipes. Try one or two new recipes a week so that you don't get overwhelmed. Get some free ones here (scroll down) or sign up for monthly recipes, meal plans and shopping lists. Make it easy.
• Make sure your kitchen is well stocked with staple ingredients. Also make sure knifes are sharpened, gadgets are easily accessible and you have all the gadgets you need.
• Schedule time into your day to cook and prep ingredients.
• Get inspired by shopping at farmer's markets. Find an ingredient that you are unfamiliar with and ask the farmer how they cook it. Or put it in the comment box and ask me.
• Invite friends over for dinner or brunch. Make it a potluck so you don't have to do it all and can enjoy making one simple dish.
• Turn on some high energy music to get your groove on! I like CBC Radio 2 Drive for cooking to, followed by Tonic for dinner music. This song by Serena Ryder is definitely for groovin' and cookin' to.
• Have fun with presentation and garnishes. Get some fun new serving bowls. These are pretty.
• Let others know that this is your time and if they want to help great (if you want the help). If they want to steal you away for other things, too bad. It can wait.
• Take a few deep breathes before you get started and take your mind off of work and into the kitchen where cooking with love and joy happens!

What helps you get your cooking groove on? Leave a comment to inspire others. enJOY!

Spring Farmer's Market Dinner

I turned some of the tasty greens I bought at the Brackendale market from the Good Time Farmers into a very simple, light and satisfying meal. The story is here. I used fresh fava beans (not at all local, but organic), which are a bit time consuming to prepare from fresh but totally worth it. It takes 15-20 minutes to pod the beans, cook them and then take off the second pod. Their pods are very cushy and almost insulated. It is as if they are sleeping in a sleeping bag. You could use canned beans for the job. Edamame will also substitute.

Any dark leafy greens will work as well. Try to get the younger more tender kale and chard or use spinach. Basically use whatever is green, fresh and tasty. The tender greens are a bit sweeter and less bitter than their elders. I only had 1/2 a cup of brown rice so I added 1/2 a cup of arborio rice to make a full cup. I always make at least a cup of rice so I have leftovers for breakfast. I wasn't sure how this experiment would turn out. I really liked it; it was slightly sticky, which I liked. Finally I almost added shallots to this recipe, then I decided against. I kept the flavours light, fresh and simple. Nothing overpowering. Spring Farmer's Market Dinner for Two 1/2 cup brown rice 1/2 cup arborio rice 1 tsp powdered kelp 12 Fava beans 1 tsp Himalayan crystal salt 1 tsp lemon zest 1/2 a lemon, juiced 4 tbsp plain, organic, non-homogenized yogurt a pinch of Himalayan crystal salt 1 tbsp butter 2 handfuls of fresh tender greens a few sprigs of Italian parsley 2 tbsp soft goat cheese Cook the rice like you would cook brown rice; 1 cup rice to 2 cups water and kelp, boil, turn down to low, cover and simmer for 45 minutes. Soak it all day or overnight if you remember to plan ahead, otherwise rinse it well. Take the fava beans out of their pods. Place ice and cold water in a small mixing bowl and set aside. Boil a small pot of water and add 1 tsp of salt. Add the beans to the boiling water and cook for one minute. Drain and put in ice water for a couple minutes then drain. Now pinch off the end of each bean and pop it out of it's second pod. Once you do a few it will be easy. In a small bowl mix lemon juice, yogurt, lemon zest (save a pinch for garnish) and a pinch of salt. When the rice is done heat a skillet to medium and add butter. Add greens, parsley and fava beans to the skillet and cook for just a few minutes. The greens are best when slightly wilted yet not overdone. Place a scoop of rice in each bowl. Top with greens and beans and drizzle on yogurt sauce. Crumble on goat cheese and garnish with a sprinkling of lemon zest. So fresh and yummy, enjoy!

Change Your Thoughts for More Energy

This afternoon I was feeling a little tired and then made it worse by blaming my sleepiness on what I ate. I know I'm not supposed to do that. I had a muffin because I was tired, bored and I just felt like it. It was a tasty muffin with banana and blueberries and was from a really good cafe in town. I thought for some reason I was getting the gluten free muffin. As soon as I broke it apart I knew it was wheat. This isn't a huge problem for me, I just avoid wheat, especially large amounts, because I know that it makes me tired after an hour or so. I ate it anyway because, well, I wanted to, I wasn't concerned about the after affects and it was so tasty. I put it in my head that because it was made at a lovely little cafe (Zephyr's) by a caring baker and did contain some really healthy ingredients that I would be just fine. I also gave Reiki to the muffin, just to be sure. I enjoyed every bite guilt free, I really did.

Then in about an hour I started to feel very tired, slightly irritated and a bit depressed. That's when the regret came. The "ah, I should have known, now I have to endure the effects for the rest of the day, what did I do that for, duh!" Again all the things I don't recommend doing or thinking. I was on my way to the Wednesday (3-7pm at the store) farmer's market in Brackendale at that point. The road was being paved so I thought I would take the back way, only to find it was being paved as well. Then I thought I had taken the wrong way and wasted my time. I breathed, turned on the CBC radio 2 Drive and listened to a Manu Chao song. That made me feel better, how could it not. Then I decided to do an experiment. I believed that having wheat would make me feel a certain way and it did. What if I decided that I could change the way wheat makes me feel by simply changing the way I feel. The song had started to help and next, the market would.

I got to the farmer's market and saw 3 smiling faces sitting in front of 3 tables. There was maple syrup, fresh greens and indoor composters. I was already feeling energized, happier and motivated. As I talked to sellers my energy increased. The farmer from The Good Time Farmer's (best farm name ever) was showing me his greens that had bolted to seed and had also flowered. He gave me some sprigs to taste test. Mmmm, tiny kale, leaves with little yellow flowers, purslane with tiny flowers poking out the centre. Amazing! What was more amazing was all the side effects from eating wheat had disappeared. We talked about gardening, when the tomato plants would be ready for planting outside and how I had grown lettuce on my windowsill this winter. It was inspiring and exciting. I also got a demo of a brilliant indoor worm composter.

I won't be eating another muffin any time soon but I will be working on my beliefs about them more and more. The more I remind myself that I am the only one who thinks my thoughts and that changing my thoughts changes my feelings the easier it becomes. Like anything it takes practice. Start practicing, why not?

Millet Bowl

The tomatoes are still hothouse but at least they are actually grown in BC and not Mexico. You have to watch that in the winter. Those tomatoes and peppers labeled "BC Hothouse" in the winter are actually grown in Mexico; "BC Hothouse" is just a name brand. A deceitful one at that. I don't buy Mexican produce that is not organic and I usually pass on the organic anyway, it's just too far away. Tomatoes in the winter are just not. I can't wait any longer and they were actually pretty good, not mealy and had some flavour. Oh I can't wait for fresh summer produce. I am craving green stuff. I have to go on a nettle picking outing. This week. I will let you know how that goes. This recipe is easy, simple, fresh and tasty. Millet is a nice and hearty gluten free grain. It goes well with light and slightly bitter or spicy greens. The feta and olives add flavour as does the fresh dill. Here yah go: Millet Bowl Feeds 4 1 cup millet, soak for up to 24 hours 1/2 tsp ground kelp 2 cups or 1 14oz can chickpeas, drained and rinsed 1 bunch watercress, remove the thick stems 1/2 cup walnuts, chopped 1/2 cup goat feta, crumbled 10 kalamata olives, pitted and chopped 1/4 cup fresh dill, chopped a drizzle of extra virgin olive oil a drizzle of raw apple cider vinegar 8 small tomatoes, quartered Rinse millet, add ground kelp and cover in water. Cook for 20-30 minutes adding more water as needed. The longer you soak it the less cooking time. Spread millet on a plate so that it will cool quickly. You can put it in the fridge too. (Get the complete grain and bean cooking guide free with my monthly recipes.) Chop or tear watercress and put it in a large salad bowl. Add chickpeas, feta, olives and dill. Crumble cooled millet on top. Add a drizzle of olive oil and apple cider vinegar, toss and taste. Add more oil and vinegar as desired. Spoon into bowls and place 2 quartered tomatoes on each serving. Enjoy!

Snack Habits

Having healthy snacks on hand will make your healthy eating goals easier to achieve. When you are feeling snackish or maybe have gone too long without food and are famished the snacks that are closest to you are the snacks that will win. If there is a box of doughnuts or a pot of coffee in front of you it will win. If there is a bag of raw almonds and raisins beside the doughnuts you have a choice. You decide which snack wins your love. The trick is to train your body and mind to choose the snack which will be the best for you in the moment and in the long run.

If you at first choose a handful of almonds followed by a doughnut, that's okay. It's a step towards snacking success. Take it as a victory and keep moving forward. Focus on your victories and forget about the times that you eat the doughnut. Just like riding a bike it takes practice and the more you do it the easier it is. Pretty soon you will be snacking on almonds without a second thought, just like you get on your bike and peddle even if it has been awhile. You don't think about it you just do. Automatically reaching for the doughnut at snack time is a habit, that is all it is. It is not about willpower or lack there of, it is simply a habit. All you have to do is create a new habit to bump out the old one. The new habit is grabbing a good for you snack. The more you do it the better you will feel. At first you will have to remind yourself that eating the almonds will make you feel better than eating the doughnut will. After awhile your body will remember and will choose the best choice for you.

When I worked as a baker I got into the habit of drinking lattes, eating cookies, scones and bread when I was at work. It was all around me, it was easy and it gave me energy to get through the early mornings and into the late nights. I continued that habit of chowing down on carbs for energy long after my baking days. It was a habit and it was not serving me; it eventually showed up in a big way when my joints became extremely swollen. I was forced to change this habit out of fear of permanently being the Pillsbury dough girl as my friends lovingly called me. Now I have a new habit of healthy snacking and it serves me well. I do slip back here and there and I allow it, knowing that feeling guilty about it will be worse than eating it.

Habits are easy to follow, create good ones!

4 Quick, Tasty, Healthy Snacks

The next time you are getting the munchies, are craving sugar, needing a boost or are wanting food NOW try out one of these snack. They are easy and quick to make, will give your body a nutrient and energy boost and will make you feel good for choosing a healthy snack.

1. 2-3 Brazil nuts stuffed into 2-3 pitted medjool dates
2. 1 sour apple sliced and dipped in 2 tbsp almond butter
3. 1 banana blended with 1 handful of spinach and 1 cup of water (yes I'm for real)
4. 2 big chard leaves spread with hummus and rolled up

Quick, tasty, healthy. What is your favourite snack? Post it below. Or let me know on Twitter @marissamakesp.s. See those little black spots on the banana? That means it is ready for eating. Don't eat it before it gets those tiny spots because it is not fully ripe and you may get a belly ache.

Mushroom Quiche with a Lovely Oat Crust

I had very little in the fridge when I put this recipe together. I also discovered that I only had half a cup of flour, not enough to make a crust, oops. So,I got creative and made a fabulous and oh so tasty meal with what I had. It was pretty impressive I have to say. Sometimes the simplest meals with few ingredients turn out the best.

I had this quiche with some lettuce picked from my indoor lettuce garden. You can see a bit of it in the background of the above photo. The lettuce is doing well, it likes it's sunny spot in the window, which is supplemented with full spectrum lights on the dark and rainy days. I also use them in the morning and evening to maximize growing time. This lettuce should get me through until my garden is going...

I will probably supplement my greens with some from the local farmers. They have a greenhouse and are already supplying us with fresh greens. So lucky we are!

Here is the recipe for this yummy and quick quiche. You can substitute other veggies for the mushrooms and zucchini. You can also use whatever flour you have, the oat flour is especially nice though. I didn't have any oat flour so I ground up Scottish oats in my spice/coffee grinder to make the flour. It has a nice consistency that way.

Let me know how your version turns out and enjoy! Oat Crusted Quiche For the pastry: 1 cup oat flour 1/2 cup spelt flour 1/2 cup butter a good pinch of Himalayan salt 5 tbsp cold water

Preheat oven to 350 Mix flour and salt together in a medium sized mixing bowl or a food processor. Cut butter into flour using a pastry knife or the food processor until the butter is in pea size bits. Stir in water until just mixed and then knead the dough into a ball.

This is where I cheat. You could roll out the dough on a floured board then carefully fold it in half, place it in a buttered pie pan and carefully unfold it. OR you could do what I do an press the dough right into the buttered pan until it is fairly evenly spread throughout the pan. Much easier I say. Put the crust in the oven for 10-15 minutes while you make the filling. For the filling: 10 shitake or brown mushrooms, sliced 1 very small zucchini (about 1 cup), sliced 1/4 cup onion, chopped 1 clove garlic, minced 1 tbsp butter 8 eggs 1/2 tsp Himalayan salt 1/4 cup non-sweet almond milk or other milk Raclette or other hard cheese for topping Heat butter on medium in a skillet. Add onions, garlic, mushrooms and zucchini to the skillet and cook for 5 minutes with a lid on. In a medium mixing bowl whisk eggs and then whisk in milk and salt. Remove crust from oven and fill with cooked mushroom mix. Pour eggs on top and put back in the oven for 30-35 minutes or until set. Remove from oven and grate on a bit of cheese. Tasty, quick and good for you!

Sweet Lemon Tart

Mmmmm this is lemonicious. Maybe not a word but it should be. Lemon is so nice to add to dessert; it makes it light and refreshing and not too sweet. The first time I made this we were speechless eating it, it deserved silence to savour all it's yummyness. Okay, perhaps I am going a bit too far but it really is tasty and I want you to make it. It is also quick, simple and made slightly healthier than your average lemon tart.

I use sucanat or muscavado sugar in the crust. These sugars are not refined and contain natural minerals; less procession is good in my world. I use spelt flour but barley, ground almonds or brown rice flour can be used. Brown rice flour or ground almonds will make a crumblier crust but are gluten free. I only use organic lemon zest to avoid any nasty wax or chemicals.

Make it, savour it, tell me what you think... Crust: 1 cup light spelt flour 2 tbsp maple syrup 1/2 cup cold butter, cut into small bits Preheat oven to 325° Incorporate butter and maple syrup into flour until it forms a dough. Use a spoon and your fingers or my personal favourite and food processor. Butter a pie plate or an 8 inch square pan. I like glass baking dishes. Press the dough evenly into the dish and pop it in the oven for 20 minutes. You now have about 12 minutes to do some yoga poses, write an email to your best friend, dance to your favourite song or read an article... Don't make the filling until the crust is almost done. Now make the filling: 1/2 cup raw honey 2 tsp baking powder 1/2 cup fresh squeezed lemon juice 2 organic eggs zest of 2 organic lemons Whisk all ingredients together. Pull the crust out of the oven after 20 minutes or when it is lightly browning. Pour filling over crust and ever so gently pop it back in the oven. Bake for 25 minutes or until the pie begins browning on top. Remove from oven and let cool for at least 10 minutes. I know you can do it. While you are waiting finish off a yoga pose, do some Reiki or email your mom. Now cut the pie into slices or squares and top with raspberries and a bit of lime zest for contrast if you like. Enjoy every bite and flavour as you savour this treat. Notice how real and vibrant the flavours are. That is the taste of fresh, natural, simple ingredients.

Tomato Lime Soup

I had a jar of diced tomatoes sitting in my fridge for a few days. I stared at me every time I opened the fridge but I didn't know what to do with it. I wasn't into making pasta sauce or using it on my rice, steamed veggies and miso dressing bowl. Tonight I decided that it had to be eaten or thrown out. I scrounged around and pulled a few things out of the fridge to create a masterpiece. I had some onion, celery, a lime, fresh cilantro and garlic. It was super quick and ridiculously easy. It came out tasting fresh and zesty. Shows that even if you have very little to work with you can create a tasty dish. Sometimes having less ingredients is better. I challenge you to post the ingredients that you have in your fridge in the comments box. I will put them together into an inventive dish. Tomato Lime Soup Serves 2 (easily doubled) 1 tbsp olive oil 1 stalk celery, finely chopped 1/4 cup onion, diced 2 cloves garlic, minced 2 cups diced tomatoes, juice and all 1 tsp raw honey 1/4 cup cilantro, chopped 1 lime, juiced a pinch of salt In a small pot heat olive oil on medium/low and add onions, celery and garlic. Cook for five minutes then add tomatoes. Cook for 5 more minutes. Turn off heat and blend soup with a hand blender. Add a bit of water if it is too thick. Stir in cilantro, lime and honey. Add salt to taste, just a pinch. That's it. I topped it with a thin slice of Tipsy Jane cheese from Jerseyland Organics Enjoy! And let me know what's in your fridge...

You can Eat Your Chocolate Cake and Enjoy it too! -without the weight gain and guilt.

Imagine a child's birthday party complete with balloons, games, presents, a bunch of 6 year old kids screaming with delight and a big chocolate cake covered in butter icing and little sugar candies shaped liked trucks. Something like that, you know the party, you were there once or maybe you are a parent and have been to one recently. Now comes cake time. The kids are all excited and big eyed, already on a sugar high, the parents have their cameras rolling and everyone starts singing. It's all about fun, joy and living life. Then the cake gets cut and plated. Then the plates of cake get passed around. The kids grab them and dig in without a second thought. They eat every bite of cake on the plate. Their only thought is "mmmm, yummy, good cake". Then when the 6 year old kids finish off the last bite of cake they put the plate down and race off to the next thing to enjoy. They had their cake and enjoyed it too and then they moved on. Kids are really good at living in the moment.

Now picture the moms in the room and watch as that cake gets passed around to them. Some of them take it with thanks and others ask for a smaller piece. Most of them, not all, look at the cake and think "mmmmm, looks tasty, but it is so full of fat and calories. I didn't get any exercise today, I really don't deserve this. I really shouldn't. Well I will just have a bite, that's not so bad." Then she takes a bite and for the first moment she enjoys it thinking, "mmm, yum this is really good cake." Then the moment is lost and she changes her thought to "Oh but it is too good, it really must be bad for me. I should really stop eating it. It is going right to my thighs. I'm so bad, but it is so good and I just can't stop. I am so weak, I have no willpower..." She finishes the cake and puts down the plate. Instead of moving on and enjoying what is happening in the new moment, like the fun the kids are having, she starts thinking again, "oh boy, I really shouldn't have eaten that cake, I can't believe I ate the whole thing (it was actually just a piece). I am so weak, such a failure. No wonder no one loves me..." Her thoughts go from chocolate cake to the real void that she is trying to fill, love for herself. All of this from a simple, innocent piece of cake. Notice the words that she used; shouldn't, don't deserve, weak, no willpower... and think abut what those words represent.

You can Eat Your Chocolate Cake and Enjoy it too! -without the weight gain and guilt. The way is to understand what eating and thinking those thoughts does to your body. When you think a negative thought your body goes into stress mode. When you are thinking a lot of negative thoughts and going into guilt mode your body will end up very stressed. When your body is stressed it's physical response is to send out hormones from the adrenal glands to deal with the stress. Stored sugars are released and pumped through your blood, energy is sent to the heart, lungs and extremities and the digestive system goes into sleep mode. The reason your body does this is because it is prioritizing functions needed to deal with stress. Your body recognizes a stress signal as a "fight or flight" situation and responds accordingly. All of these actions your body takes gives you the ability to literally fight or run for your life. This is your bodies mechanism to respond to a serious 911 situation like running out of a burning building or defending yourself against an intruder. This is a very important and life saving response, it is an incredible thing that our bodies do for us. It gives us what we need to get out, and fast. The problem is that when all the energy is taken away from the digestive system and it is being shut down, it is very difficult to digest food. That is when we get bloated, feel sick to our stomach and gain weight. The hormones being released by the adrenal glands along with that extra stored sugar being released will end up causing more fat storage because they are not being burned off. When you are running for your life you are burning fuel, when you are eating cake you are not.

The stress response takes place whether the stress is real or perceived. A life or death situation is a real stress. Our reaction to a situation or the way we perceive a situation that is not life or death is a choice. A bit hard for our ego to take but it is true, we have a choice as to how we react in any given situation. The beauty is that we can always change our reactions. Even if the thought starts as "I shouldn't eat this cake" we have the power to change the thought to. "I am enjoying every bite of this cake." Then we have to make that thought a reality so that we are truly enjoying and not just pretending. That takes practice and repetition.

Try this, the next time you sit down to eat, really taste your food. Take a bite and put all of your awareness into it. Notice each flavour, texture and everything else it has to offer. How does it taste to you? Are you really enjoying it or are you simply eating it because it is there and you have to eat to live. Or are you eating it because you know it will give you quick energy or fill an emotional void? Eating mindfully will change the way you see food and it will change the way you digest it. The way you eat is as important as what you eat.

If you are in a place of emotional stress and are reaching for food to fix it, pause. Just for a moment to take a few deep breaths. Close your eyes and imagine a laughing baby, and that can only bring happy thoughts. We can only think one thought at a time so keep moving back to good ones. Practice that, it will get easier and quicker in time. Then once you feel good and happy have a piece of the cake and enjoy every bite. Food is about enjoyment not just nourishment and definitely not guilt. Getting th guilt out and the joy in takes more than willpower, it takes support and accountability.

Spring Time Resolutions

Spring is the time when we clean up the yard, get the garden going, plant seeds and clean out the garage. It is also the time to clean up our diet, clean out our bodies and plant ideas and projects. Traditionally New Year's is the time we set resolutions and new goals. Yet so many find it difficult to follow through with their New Year's resolutions. Whether it is to lose weight or quit smoking many find it difficult to stick to a new healthy regime . There is a logical reason for the failed New Year's resolution and it has nothing to do with will power, it's just not the right time! In January the days are very short and dark, the weather is cold and our bodies are in hibernation mode. For those of us living in the cold winter season that is. During that time it is difficult to take on a cleansing diet of fresh fruits and vegetables and light cooling foods because our bodies need warmth. Light and cooling vegetables such as cucumber, lettuce, tomatoes and sweet peas are not in season here and are therefore not the ideal foods to be eating. In the middle of the winter seasonal vegetables in our area are the remaining stored root veggies such as potatoes, carrots, cabbage and onions. Along with those a typical winter diet consists of grains, meat and legumes. We crave those foods for a reason. Now that's not to say that we can't eat healthy during the winter. These are all very healthy foods and contribute to a healthy body and mind. It is just that we don't have to beat ourselves up for eating starchy foods and gaining a little extra weight. During the winter our metabolism slows down and the lack of light is a contributing factor for a slower thyroid (our metabolism regulator). To bring a little more light into your days get some full spectrum lights. These lights are great for stimulating the endocrine system and are helpful all year round as most people do not spend enough time outside in natural daylight. Also getting exercise every day will help to increase metabolism and decrease cravings. Water is super important too. Keep these things going while you wait for the weather to warm up, which is the real time to start cleaning out the body. Spring is the time to set health goals and put them into action. As the grass gets greener and the flowers start to bud and the days get longer our enthusiasm and energy starts to increase. Our motivation grows as does our desire to exercise more and eat lighter. The liver and gallbladder start to move into action and send us the message to cleanse by eating fresh and slightly bitter greens. These green leafy veggies naturally start growing at this time. Nettles are the perfect example. They grow in abundance and contain the minerals and nutrients to nurture our bodies as well as detoxifying properties. Getting outside to pick nettles and then properly preparing them is a great way to shift yourself into spring. So as we move into spring ask yourself what you truly want for the year to come and then figure out how to put those wants into action and make it happen! If you are not sure how get into action and feel you need guidance and motivation take a look at these programs to help you become A Healthier Me.

Reiki, Huh?

Photo Credit

Reiki is a healing modality that I use in my practice to help my clients achieve their health goals. I love Reiki because it gets my clients into a super relaxed zone and that is the place where deep healing happens.

You know the feeling you get when you go for a walk in the woods? No not the adrenaline rush from speeding down a trail on bike or getting to the top of a rock face. The feeling of calm, peace, ease and clarity of being outside walking on dirt, passing by giant trees, breathing in clean air and noticing the little flowers peeking out of the bushes. That is what Reiki gives you, it puts you in a place of relaxation.

I was first introduced to Reiki after I ran out of a house fire in the middle of the night. It was a bit stressful. I had to keep on going to nutrition school, getting my work done, going to my job and writing exams. We were in limbo and sleeping at the neighbours and dealing with other stress due to the fire. Flower essences and a Reiki session helped me, big time.

About Reiki

Reiki is a Japanese relaxation and healing technique. Reiki means Universal life energy. A Reiki practitioner allows the flow of Reiki energy through their body, out their hands and into the client's body. A Reiki session takes place on a massage table. The client is fully clothed and the practitioner uses a series of hand positions either directly on or just above the client's body. The experience is very relaxing and relieving of stress; it is not uncommon for the client to fall asleep.

Benefits of Reiki

During a state of complete relaxation, Reiki can work its healing on deeper levels as it does not require conscious effort to heal. All the client needs to do is relax, be open to receiving the energy and healing and enjoy. Reiki helps to clear blockages within the body's energy systems and meridians for deeper healing. For the purpose of healing emotions Flower Essences work well with Reiki as they help clear specific blocks and balance emotions.

Reiki is beneficial to anyone looking to relax and reduce stress and improve their emotional health. This form of healing is gentle and safe but very effective. It is great for people of all ages including elders, children and babies. Also great for pets!

If you are in Vancouver take advantage of the opportunity for free Reiki at the Westcoast Reiki Centre Spring Fair. For Reiki sessions see my website.

What to Eat?

With so many diets, food philosophies, nutritional science protocols, food plans, health books and nutrition programs telling you the best way to eat it is difficult to figure out just what to eat. you can find conflicting information on pretty much any diet out there whether it's the high protein/low carb, vegetarian, vegan, raw, blood-type, elimination, fruitarian... The list goes on and on and every time you think you have found the best way to eat some new info comes out telling you it's wrong and here is something better.

We have gone from a balanced diet of plant and animal foods that are grown and raised naturally and ethically to a diet diet of processed food. Nutrition science has broken down food into macro and micro nutrients, anti-oxidants, phyto-nutrients, omegas... Instead of eating the freshest piece of fruit you can get you are forced to question each piece of fruit as to whether it is good or bad for you and your specific nutritional needs. That is a lot of work and it takes out the joy of eating.

Eating is really about nourishing the body with a variety of fresh, whole foods prepared with joy and simplicity. When deciding what to eat the question should not be what are the nutrients in this food and does it follow the rules of the diet I am on. The question should be, is this food fresh, whole, tasty looking and adding variety to my diet.

It's simple really, just eat fresh, whole food that stimulates your appetite, creative cooking mind and senses. With all those diets out there take what sounds good, what works with your body and what appeals to your mind. Here are my guidelines for a healthy and tasty diet. Note that the word diet has been mutilated to mean what to eat to lose weight. Diet really means what we eat every day.

1. Eat fresh and in season produce. As local as possible and organic or free of chemical sprays (pesticides, herbicides, etc.). Support your local farmers when you can and grow something of your own. Even if that is just a window box of herbs or lettuce.
2. Stay out of the box. Avoid packaged foods as much as possible and when you buy packaged look at the ingredients and choose wisely. Shop the perimeter; it's tried and true.
3. Buy grains, nuts, seeds and dried beans in bulk. Soak grains and beans before cooking. Get free directions here with your feedback for my upcoming cookbook, thanks.
4. Use extra-virgin and expeller pressed organic oils.
5. Eat meat from an organic butcher and in moderation.
6. Eat organic and raw dairy products, raw cheese is easily found in stores. Buy non-homogenized yogurt Jersey Land or Saugeen Again, in moderation
7. Prepare foods fresh and simply. With healthy and tasty recipes
8. Eat a variety of foods, expand your horizons and try new veggies and grains.
9. Cook some food and eat some food raw. Eat more raw veggies in the spring and summer. Eat more cooked veggies in the fall and winter.
10. Relax when you eat and when you think about eating.

Go back to the basics and start enjoying food instead of pondering nutrition science. Eat slowly, with joy and with others. Go back to when food was a healthy part of culture and was more than something we did to fill up and indulge. Go back to food being for a time to take time, to enjoy our senses, the company of others and to relax and savour the good stuff.

I would love to share my other recipes, tips and favourite quotes with you. Check them out here.

Super Pretty Smoothie

I do love my Greenies. Greenies are smoothies that I make with either spirulina, E3Live, a green drink powder or a good handful of fresh spinach, kale, romaine or other dark leafy greens. Greenies give me a quick and long lasting energy boost, make me feel refreshed and focused. The only problem with them is they are very green. They actually taste good. They are made with other ingredients, which are banana and/or berries and hemp milk. But sometimes I just want a nice, creamy and pretty smoothie. So today I made exactly that and boy was it pretty and tasty. It was thick, smooth, raspberry filled and pink. Yum!

I still drank my greens, just on the side. I had a heaping spoon full of spirulina, shaken, not stirred (spirulina does not stir well, it gets lumpy) with a bit of water and juice. I also chewed on some lettuce after to protect my teeth from all those good but acidic fruit sugars.

My recipe for the smoothie was simple. I used my own homemade hemp milk, which I will also give the recipe for. I am putting in the effort to make my own hemp milk for a few reasons. Hemp milk is a bit pricey and contains thickeners and is sometimes very sweet. I have been buying almond milk and rice milk, which are okay but again most contain thickeners and/or sweeteners. I do use the unsweetened almond milk but I don't totally love it. I wanted a really nutrient rich and natural milk alternative. Also, one major thing is that I am feeling bad about all those tetra packs going in the garbage because they are not recyclable. Not here at least. Oh, yah one other thing is that almond and rice milk are produced far away and have to be shipped a long way to get to me. Hemp seeds are farmed in Canada and don't have to be shipped so far. Plus I can make a lot of hemp milk with a bucket of hemp seeds and I can store my milk in a glass bottle. I am waiting for my roomie to use up the rest of her organic milk so I can poach the glass bottle from her. Meanwhile I am using a large mason jar to store my mylk.

That's the story of the hemp milk and here is how you make it. Hemp Mylk 1 cup hemp seeds 6 cups water a pinch of Himalayan salt 1-2 tsp honey or sucanat (optional) 1/2 tsp vanilla extract (optional)

Put hemp seeds and 2 cups of water in a blender and blend on high for 2-3 minutes. Then add water to 2 inches below the top of the blender plus salt and optional sweetener and vanilla. Blend for 1 more minute. Pour into jars and top up with remaining water.

You can also use dates, figs or raisins to sweeten the mylk. Just blend them in. Super Pretty Smoothie 1 cup hemp mylk (or other milk of choice) 1/2 a ripe banana 1 cup frozen raspberries (use fresh in the summer) Blend until smooth and frothy. Hemp makes this smoothie rich in protein and healthy fats. Have it for breakfast or a snack. Add 1 tbsp of ground flax to increase the fibre content and to fill you up for longer. Enjoy!

11 Benefits of Chocolate

Cacao Beans and Nibs

Raw cacao (kaw-cow) is the raw, unprocessed and completely natural ingredient that is the base of chocolate products. Raw cacao has all the health benefits that chocolate is promoted to have. Why not consume the base ingredient that has all of those benefits as well as incredible taste and without many other not so health beneficial ingredients?

Here are 11 of the many benefits of raw cacao. All of the chemicals, nutrients and properties listed are naturally occurring:

1. Creates a good feeling with the help of bliss chemicals. When we are feeling great our bodies have released the bliss neurotransmitter called anandamine. Cacao contains this same neurotransmitter. That's why eating chocolate creates a feeling of bliss.
2. Mood enhancing tryptophan is an amino acid in cacao that is known to help with feeling good, sleeping well and weight loss.
3. Weight loss. Yes cacao can be used for weight loss, ever notice how many "diet" products contain chocolate? Cacao contains many mood elevating chemicals, energy boosting properties and lessens appetite.
4. Repairs damage in the body with it's high content of anti-oxidants. Anti-oxidants neutralize free radicals, which are unpaired electrons that race through the body causing damage.
5. Boosts energy with theobromine and caffeine. The caffeine in raw cacao has a milder effect than the caffeine in roasted foods such as cocoa, coffee and tea. Raw cacao provides energy without the jitters. This is the case with many that are sensitive to caffeine, like myself, but can vary depending on the individual.
6. Supports the heart and cardiovascular system through many nutrients such as magnesium, anti-oxidants and bliss chemicals that help to expand the heart chakra.
7. Natures aphrodisiac with mood enhancing chemicals, dopamine and arginine cacao stimulates the senses for romance.
8. My favourite mineral is magnesium. It helps muscles relax, releases tension and stress, helps with cleansing, aids calcium absorption for strong bones and does so much more. Cacao is magnesium rich, no wonder it is craved during PMS; the body knows what it needs.
9. Good for the environment as well as good for you. Cacao that is grown organically means it is pesticide and herbicide free, which is better for the soil, our health and the health of farmers . Cacao trees are shade grown, which means cacao farms are grown in rainforest saving them from being logged.
10. Supports mental function with omega-3 fatty acids, a.k.a. brain fuel. Our brains are made primarily of fat and need healthy fats to function optimally. Most North Americans do not get enough healthy fats and get too many unhealthy fats. All the nutrients and anti-oxidants in cacao also support the brain.
11. It tastes amazing! That is the most important reason to eat cacao. Food has to taste good to be enjoyed and fully benefited from. To learn how to make the best tasting cacao sweet and savoury treats join the upcoming Find Your Passion Through Chocolate Workshop.

This info was found in the amazing book all about raw cacao. Naked Chocolate: The Astonishing Truth About the World's Greatest Food

Weight Loss Product- CLA

"I am wondering about a certain product and wanted to know if you have heard anything about it or know of something that is similar? It's a lean detox kit"-S in Edmonton Well what it is is CLA, which is a type of fat that helps to burn fat. CLA is naturally found in grass fed, free range cattle. In that form it is good and healthy and makes the red meat healthy, in moderation. The problem is, is that most meat does not contain CLA because of how it is raised. It's not that saturated fats are bad, it's that the cattle are not raised healthfully. Okay, so the CLA in capsules is made from sunflower oil that is altered. Many, including the companies that make it of course, will say that this is good for you for weight loss, cancer treatment, etc. I have had a researcher tell me the opposite, that man-made CLA is like a hydrogenated/altered fat and is not healthy. I tend to go on that side because I am for the things that are closest to natural. That said CLA is not the answer, it is a quick fix and temporary. The feedback that I have gotten from customers at supplement stores over the years is that yes it does work if taken consistently for at least 3 months. After that a maintenance dose is still needed to keep results. It is an expensive quick fix and not a real answer. I know that you already know the real answer of eat well, stay away from refined carbs (anything white), limit carbs to one whole grain dish per day. Eat lots of veggies, especially dark green ones, limit sweet stuff (no refined sugar), get ample protein every day... Then exercise and reduce stress levels to compliment healthy eating. That is part of the answer, but you already know that. If you are already doing these things then there may be something else going on; a system imbalance and stress. Here is the thing. Stress will wear out your adrenals and in turn tax your thyroid and in turn mess up your metabolism and in turn cause sweet cravings, which tax your adrenals more and cause more stress and continue the cycle. Okay so don' t let that scare you or stress you because you can change that. For now: Support your system with quality protein such as organic chicken and eggs, fish and spirulina. Drink plenty of water and take 2tbs Barlean's brand flax oil every day. Barlean's is fresh and actually tastes good. Healthy fats are needed for proper metabolism and hormone production. Add ground kelp to your cooking. Kelp is a good source of iodine and iodine is needed to support a healthy thyroid. Start with that. When you are feeling that you are ready to take on a bit more, let me know. I can help.

Find Your Passion through Chocolate

Are you the worlds biggest chocolate lover? You can't live without it right? Well you don't have to!

There has been a lot of hype in health magazines recently about how chocolate is good for you. You already new that, but did you know what the best type of chocolate is? Raw, organic cacao (ka-kow). It's the real thing, the cacao bean is where chocolate comes from, it is raw, unprocessed chocolate and it's a beautiful thing. The cacao bean is full of anti-oxidants, magnesium, zinc, energizing properties and much more. Raw cacao actually contains mood enhancing "bliss" properties that will help you tap into where your passion lies. Cacao can be used as a tool for finding your life passion and purpose and when you are connected to that abundance flows. When you find your passion abundance of joy, ease, love, friends and the well sought after dollar comes to you. According to cacao's history money does grow on trees; chocolate trees that is. Cacao was used in ancient Central American cultures as currency. Edible money forced currency to be used before it was useless. No hoarding of money then! If you are in Squamish you can take part in an amazing workshop filled with raw cacao tasting and making, experiential exercises and a chance to tap into your passion. Sign up by February 2nd and save. Check out the details of this amazing workshop here. Here is a teaser recipe, many more will be revealed at the workshop.

Better than Chocolate Ice Cream 1 can of organic coconut milk (not light/lite as it is just watered down) 1 tsp organic extra virgin coconut oil 1 ripe avocado 1 ripe banana 1/2 cup raw cacao powder 1/3 cup raw organic agave nectar

Spoon the creamy part out of the can of coconut and into a blender; you can save the clear part for smoothies. Blend all ingredients until super smooth. Have a taste and add more agave nectar if needed or desired. Pour into a glass dish or molds; you can make these into fudgsicles! Freeze for at least one hour and enjoy! You are going to be amazed at how incredibly tasty and satisfying this treat is! Sign up for this chocolate experience now!

Chocolate and Coconut Yums

These are one of my all time favourite treats that my mom makes. They are just so yummy. The recipe has changed over the years. White sugar to brown sugar, then to organic sugar and now to sucanat. Sucanat is unrefined organic sugar; basically it is dried cane juice. It has a rich flavour and contains minerals. The amount of sugar has been cut way back, from 2 cups to 1/2 a cup. That's a lot! Now they are just sweet enough and better for the body. Many recipes are so high in sugar, which can easily be cut back without taking away from the treatness of it. Once your taste buds get used to less sweetness you will enjoy many other flavours that were covered up by sweetness. The cocoa powder has changed to raw cacao although you can use organic cocoa powder if raw is not available. Butter is in the original recipe, I changed it too extra virgin coconut oil, but butter is fine too. Coconut has the added benefit of supporting the thyroid and metabolism. You can use your choice of milk, either almond, rice, hemp or organic milk. I like almond milk. I hope you enjoy these chewy, chocolatey, yummy treats in moderation of course. Keep them in the fridge, in the back is best so they don't disappear too fast.

1/2 cup sucanat 6 tbsp cacao or cocoa powder 1/2 cup coconut oil or butter 1/2 cup milk of choice 1 tsp vanilla extract 1 cup coconut 3 cups quick oats

• In a medium sized sauce pan heat milk, oil or butter, vanilla extract and sucanat. Whisk until all ingredient are melted.
• Add cacao or cocoa powder and whisk until everything is mixed and saucy.
• Take the pan off the heat.
• Mix the oats and coconut into the chocolate sauce. Make sure everything is all mixed up; reach down to the bottom of the pot with the spoon.
• Spoon out mixture onto a plate. A small ice cream scoop works the best for this job or use a soup spoon,
• Put cookies into the fridge and let cool.
• Get the rest of the chocolate goodness out of the pot with a spoon or your fingers and enjoy while you wait for the cookies to chill.

Enjoy these cookies with a cup of peppermint tea and some friends.

Canned Food- What's in the lining?

Almost all tin can linings contain BPA. Bisphenol-A has been all over the news, internet and peoples minds in the last few years and, more so, recently because of it's endocrine disrupting and carcinogenic potential.

Besides avoiding certain plastics it is also known that the linings in cans that contain food have BPA. Up until now I thought that this was unavoidable in any canned food, even organic. Although I limit the amount of canned food I use, I do use some. I cook dried beans and freeze them for the same convenience of canned and I freeze local tasty tomatoes in the summer. I don't seem to freeze enough tomatoes though so I end up buying canned ones and sometimes I haven't planned out my frozen bean stock so I buy canned. Those along with some fish are really the only canned foods that I tend to use. I found this article that lists 3 companies that use cans that have BPA free linings, yay! One of the companies is Eden foods. Their beans are canned in BPA free cans but their tomatoes are not. The acidic nature of tomatoes makes it impossible to use the BPA free lining. So that is unfortunate about the tomatoes, I am just going to try harder to freeze and can my own next year. The 2 other companies are unknown to me and are US based fish canners. Personally I think it is better to buy fresh fish locally and to really limit consumption of it. If you would like to read the article you can get it here. The biggest thing for me is that I will now only buy Eden brand canned beans when I need beans in a hurry.

A Letter to Obama

I just wanted to pass this along to you in case you haven't seen it. It's a great article from a series of articles in The New York Times. It's the food issue, which provides plenty of worthwhile reading. Even though this article addresses the US, it is very relevant to us Canadians.

Read the article here. If you don't want to read the entire, somewhat lengthy article, here are a some points from this sun vs. fossil fuel stand that I found interesting and think everyone should be aware of. My thoughts too.

• The way we eat creates more greenhouse gases than any other industry. (page 1)
• The way we eat has a direct impact on the health care system. The poorer the diet the greater chance of poor health and therefore the greater weight on the health care system. (page 1)
• Our current food system produces cheap calories (high in health depleting fat and sugar and low in health giving nutrients) in abundance making them an attractive option. (page 2)
• Healthy, traditional farming practices can be used in large scale farms and not only create healthier people but also create a healthier world. (page 4)
• Yes producing meat and dairy in humane and natural ways will raise the price of the end product. Organic, grass fed beef does cost more than conventional, dollars that is. That price raise will encourage many to consume less of the now over consumed animal products. Less meat consumption is a health benefit to the over eater. (page 5)
• Much of what is grown as food is not consumed as food. If this land was actually producing healthy food, crop yield would not be a problem. (page 5)
• Much of so-called food crops are being used for fuel. "But while there are alternatives to oil, there are no alternatives to food."-Michael Pollan. Yep, that's right. (page 6)
• Pollans calls for a definition of food because 'junk food' is not really food. I always say that there are no good foods or bad foods. There are, however, things that are called food that I don't consider food. These are synthesized, chemical things that even though they are marketed as food have no place in our bodies. They are unidentifiable objects to our bodies and therefore harmful to our health. (page 7)
• Change can really be made by teaching children. Get them while they are young. Provide a healthy example by starting with yourself because they do what we do not what we say, right? (page 8)
• Finally Michael Pollan suggests that The White House leads by example. That the presidential family eats local, organic, at the dinner table, minus meat one day per week and digs up some grass to start a garden. Brilliant! (page 9)

Read the article here.

Sweet Spiced Pecans

My housemate made the almond version of these and took them to work pre-Christmas. They were a hit. I think people appreciate the break from all the super sweet candies and chocolates and sprinkle coated cookies. These may be sugar coated but they are not too sweet and they are made with wholesome ingredients, nothing refined. Sucanat sugar is simply dehydrated cane juice, minimally processed.

This recipe was in my December monthly recipes but Angie told so many people about it that I had to post it, so here it is.

Sweet Pecans 1 egg white, whisked 1/4 cup sucanat sugar 1/2 tsp Himalayan salt 1/2 tsp cinnamon or cumin powder a pinch or 2 of cayenne 2 cups pecans (or almonds, walnuts, combo...)

• Preheat the oven to 325°
• Whisk sucanat, cinnamon, cayenne and salt into the egg whites.
• Fold in the pecans until well coated.
• Using a slotted spoon drain nuts a bit before placing them in a single later on a parchment-lined baking sheet.
• Roast for 30 minutes, until the nuts are a bit golden and the coating has dried.
• Remove from oven and cool.
• The nuts will get crunchier as they cool.

Save the egg yolks for the matcha tapioca pudding recipe featured in my January recipes.

Weight loss and weight gain?

"What foods are known to increase or decrease metabolism?" is a question asked by many. Usually they want to know either/or, more commonly how to increase metabolism in order to lose weight. There are others who do want, and sometimes need to gain weight. It can go either way and both can be a physical and emotional struggle.

If you are looking to speed up your metabolism the following foods are helpful: Heating spices such as cayenne and hot chilies. These are used in Ayurvedic medicine for those who have a slowed digestion and body type called Kapha. However spicy foods can aggravate Pitta types. Extra Virgin Organic Coconut Oil (look for non-deodorized) is great for metabolism because it supports the thyroid. Bake with it, spread it on toast with a little agave and cinnamon or use it for cooking. Get the whole story here.

If, on the other hand, you have a hyper metabolism and find it difficult to gain weight try these foods: Green leafy vegetables with nuts and seeds. The coconut oil is good here too. Eat more of greens, nuts and seeds and less grains and sweet fruits, which are burned quickly. Root causes can be bowel toxicity leading to poor absorption of nutrients, thyroid imbalance, parasites, candida and others. It is best to consult with your practitioner to find out what is going on and how to address it.

Tips for a holiday filled with ease, joy and good times.

Tips for attending parties:

• Have some greens before you go. Greens like spirulina or a powdered green drink will help to ward off sugar cravings and stop you from overeating.
• Don't starve yourself all day. Have light and very healthy meals during the day. Starving yourself in preparation for a big dinner will make you eat more than you can handle and feel like a stuffed turkey after.
• Load up on veggies and have smaller portions of the starchy and fatty foods. Plate your food instead of grazing at the appetizer table. Then go into another room to enjoy.
• Drink water to stop sugar cravings. Make sure you are well hydrated and drink 1 glass of water for each alcoholic beverage.
• Bring something healthy but ever so tasty to contribute. Take a look at my blog for recipes. Tips for hosting a party: Be sure to have pitchers of water available for your guests.
• Provide lots of veggie dishes; they can be tasty and creative to impress!
• Make portion sizes smaller.
• Have seating in other rooms to encourage people to eat away from the buffet table.
• Provide entertainment that will keep your guest busy and having fun. Games, dancing...

Agave Update

If you didn't see the comment posted below please take a look at this link, which has an interview with an agave producer. Also here is the FAQ from Madahava. I was happy to receive this information that helps to clarify some things. I am still looking more into this and I am waiting for a response from Wilderness Family about their agave.

Like anything, there are 2 opinions and 2 sets of research. The best thing is, as always, do what feels right to you. I now feel that it is safe to consume moderate amounts of agave, if the agave is processed naturally and does not have the super-high, 90% content of fructose. Both Madahava and Wilderness Family are around 70-75% fructose. I realize that in my last post I was unsure of this; I needed more information to feel safe and still need a bit more confirmation, which I am looking for. My doubt came because when I consume more agave than I should I do feel adverse affects and my blood sugar does go up. But with anything too much is not good, even healthy foods. I hope this starts to clear some things up. I definitely advise using agave and any other sweetener in moderation and to use only high quality, organic and raw agave like Wilderness Family. Please post your thoughts and any other information that you have found.

Agave: Healthy or NOT?

Is agave nectar dangerous to your health? You may have already come across the many articles about the truth behind agave nectar.The basics of these articles is that agave is highly processed and is not as natural as we are led to believe. Also some, not all, agave is cut with high-fructose corn syrup, yikes! We are led to believe that fructose is the natural sugar in fruit and that because it is low-glycemic it is safe and better for us than sugar. Well apparently fructose is fructose and the fructose in high-fructose corn syrup is the same as the fructose in agave nectar. Yikes! I was led to believe that the fructose in agave is natural and therefore different from the fructose in high-fructose corn syrup. It is apparently the same. Please read the full article on agave: Agave Nectar, the High Fructose Health Food Fraud by Rami Nagel, author of Healing Our Children. I do suggest reading it with a grain of salt and deciding for yourself what you believe. It makes me second guess my use of agave. I also suggest that you read about the patent processing of agave and photos of how agave is made. Not all agave is processed like this, Wilderness Family has a different process. But beyond the processing I am pretty convinced that we should not be consuming processed fructose and that even the so-called raw and pure agave nectar may not be a healthy choice because they are still un-natural fructose. Fructose is just one of many components in fruit, it is not the main sweetener and is different from processed fructose. A small amount of fructose may not be harmful but I am having a hard time finding any conclusive evidence either way. Any concentrated sweetener can cause harm when overused so always use in moderation. That includes, honey, maple syrup, cane juice, etc. I was convinced that agave was a great alternative to sugar as were many other practitioners and health seekers. It was the ideal answer for those with candida, diabetes, sugar sensitivity and children. I no longer feel that way and want you to be informed as well. Until I can find conclusive evidence of an agave that is naturally processed and safe I will not be using it or recommending it.

I am going back to the basics, the unrefined (or very little processing), which is what most of my suggestions are. Even these sweeteners need to be consumed in moderation. Cut back the amount of sugar in your recipes; they are usually super sweet and don't need to be. Use one third to half the amount of blended dates or maple syrup and cut the liquid by 1/5th in your baking recipes.

1. Raw honey from a local bee keeper Phil Ellis. Know where your honey comes from. Many bee keepers will feed their bees sugar in order to produce honey in the winter. Make sure the bees are treated well. We need healthy bees! Honey is best eaten raw, try blended dates or maple syrup for baking.
2. Dates. Soak them and blend them for making raw desserts, sweetening yogurt and baking with. Also fruit like bananas for baking and apple sauce.
3. Grade C or dark maple syrup. It is processed with heat but is not chemically altered. Organic only to avoid formaldehyde used in processing non-organic maple syrup.
4. Sucanat or Rapundra sugar, muscovado sugar, organic jaggery or dehydrated cane juice. Good for baking. Very little processing; it is basically heated. Organic again; for your protection and the farmers protection. Although I don't think there is non-organic sucanat.
5. Raw stevia; not the refined white stuff. If you have candida and cannot tolerate any concentrated sweeteners.

Other resources and articles that I have looked at in order to find the truth about agave are: A quick video explanation at Renegade Health

The Truth about Agave Syrup: Not as Healthy as You May Think by John Kohler

Agave provokes a bitter debate as a sweetener By Fitness Reporter and Julie Deardorff Health Some interesting comments at this post Understanding sugars

What noted author Sally Fallon, M.A. says about sugar "SUGAR AND HEART DISEASE Most fat in our bodies and in the food we eat is in the form of triglycerides (three fatty acid chains attached to a glycerol molecule). Elevated triglycerides in the blood have been positively linked to proneness to heart disease but these triglycerides do not come directly from dietary fats: they are made in the liver from any excess sugars that have not been completely burned. The source of these excess sugars is any food containing carbohydrates, but particularly refined sugar and processed carbohydrates. Refined sugar and other refined products were virtually unknown in the human diet before 1600 and never used in great quantities before the present century. In 1821 the average sugar intake in America was 10 pounds per person per year; today it is 170 pounds per person per year. As the consumption of sugar has increased so have all civilized diseases. We need foods that are whole, not skeletonized and denatured. Sugar, especially sucrose and fructose has been shown to shorten life in numerous animal experiments. Excessive use of sugar is associated with a rise in blood cholesterol, rise in triglycerides, increase in adhesiveness of the blood platelets, increase in blood insulin levels, etc. Numerous studies have positively correlated sugar consumption with heart disease. These results are far more positive than any of the studies linking heart disease and saturated fats. Moderate use of natural sweeteners is found in many traditional societies. We therefore recommended you satisfy your sweet tooth by eating fully ripened fruit in season and a limited use of natural sweeteners high in vitamins and minerals such as raw honey, dehydrated cane sugar juice (Sucanat) and maple syrup. Avoid all refined sugars including table sugar, brown sugar, corn syrup, fructose and large amounts of fruit juice." Source

I will continue the research and update you if I find anything new. I have contacted a distributor of agave to see what they know and can find out about Wilderness Family agave, which is a company that I believe in. That being said I don't know if there is any good agave if it is all fructose from inulin (more on inulin later). I am sticking with local and unprocessed honey for now. I will be changing my past recipes too.

Please use this information to decide for yourself and feel free to post your thoughts and anything you have discovered. Happy Thoughts and Good Eats, Marissa

Banana Chocolate Super Muffins

I opened the freezer to rock hard black bananas falling on my toes. I figured it was time to make something out of them or toss them. You know how it happens, the bananas get beyond ripe to the point that there is no way you are going to eat them. You really don't want to throw them out or bake at the moment so you toss them in the freezer. Those super ripe bananas are great for baking; they add a lot of moisture and natural sweetness to a tasty baked goody. It's just that once they go in the freezer they often don't leave. I took 4 bananas out of the freezer in the morning to let them thaw. Then I mixed them up with some apple sauce that I needed to use and a bit of matcha tea along with the regular muffin ingredients. I added some cocoa powder, cinnamon for warmth and a bit of agave to sweeten the bitter cocoa. They turned out to be dense, moist, rich and had just the right amount of sweetness. I thought they needed a little something on top, mostly to make a pretty picture. It also tastes good and indulgent with a bit of chocolate drizzle. Banana Chocolate Super Muffins makes 12 muffins 1 1/2 cups mashed bananas 1 cup apple sauce 1/2 cup melted extra virgin coconut oil 1/2 cup honey 3 eggs, beat 1 tsp vanilla 2 cups light (sifted) spelt flour 1 cup cocoa powder 2 tsp baking powder 1/2 tsp baking soda 1 tsp cinnamon 2 tsp matcha tea powder (optional)

• Preheat oven to 350 degrees.
• In a medium bowl mix all wet ingredients.
• In a large mixing bowl mix all dry ingredients.
• Line 1 muffin tin with unbleached muffin cups.
• Mix wet ingredients into dry ingredients. Mix quickly and lightly until ingredients are incorporated. Do not over mix.
• Scoop batter into muffin cups. Use an ice cream scoop to make it easier.
• Bake for 20-25 minutes or until a toothpick comes out clean.

Chocolate Drizzle 2 tbsp extra virgin coconut oil 1 tbsp cocoa powder 1 tbsp agave or honey.

• Melt coconut oil by placing it in a small bowl and then placing that in a larger bowl of hot water.
• Mix remaining ingredients in.
• Add more agave or honey if desired.
• Drizzle on muffins.

Enjoy!