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.

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.

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.

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...

Holiday Stress-less

The holidays are coming and although they are supposed to be a time of joy, relaxing, socializing and fun they end up being a time of stress for a lot of people. The joy of giving and receiving tends to turn to the stress of shopping, line-ups, trying to find the perfect gift, not having enough money and feeling so obligated to buy gifts that they are bought without thought. How does this reflect the true spirit of giving? I remember a friend telling me about her families gift giving. There were 2 rules, you had to make it or it had to be second hand. I thought that was brilliant because it makes people get creative and it takes the pressure away from spending lots of money. Then you end up with gifts that really mean something like a mixed CD, a photo album, a painting, a poem, home made cookies, a vintage dress, a classic record or something silly and fun like a macrame owl. It becomes more about meaning and a time for gathering together rather than a time for collecting stuff. Not that stuff is bad, I like my new i-pod I got for my birthday. I am just saying give with thought, joy and ease. Then you and the receiver will appreciate it more. Another part of the Holiday Stress is around food. There is a whole lot of it around, much of which we label "bad", but oh it tastes so good! The way around the guilt of holiday eating is to know the danger zones such as the buffet table and have a few tricks up your sleeve so that you enjoy eating and feel good when you are done. You can choose to eat the chocolate cake with joy or with guilt. Like anything it just takes a bit of practice to re-frame your thoughts about food. Take a lesson from a kid. They love and enjoy every bite of the chocolate cake and when they are done they forget about it. The keys to Holiday Stress-less are:

1. Beat the cravings by keeping your energy and blood sugar balanced.
2. Have a list of "party tricks" that will allow you to enjoy the buffet without overindulging.
3. Change mindless overeating into mindless healthy eating. When you create a new healthy habit the old habits slip away and being healthy becomes easier.
4. Adjust your attitude to food and discover that there really is no "bad" or "good" food.
5. Discover your "danger zone" and know how to overcome it.

I will be going through all of these points and more at my upcoming workshop Holiday Stress-less at Totem Hall in Squamish on Dec.4th. I would love to see you there. Get more details here.

Can you Blame your Sweet Tooth on your Parents? Maybe...

I read an interesting article about GLUT2, a gene that is linked to the habitual consumption of sugar. It gives us permission to blame our parents for our sweet cravings. Now is this a good thing? It's not a bad thing because it does help to understand what goes on in the body and how things work. But I don't think it is an answer to anything, after all it is only giving us an excuse to eat poorly and blame uncontrollable genetics.

While genetics play a role in our health they are not the defining factor. Having diabetes or heart disease or the sugar craving gene does not define our health; it only helps us to know what we need to strengthen. The other thing that our parents pass on to us is habits. Yes diabetes can run in the family and there may be a gene passed on, but the habits that are passed on can make or break that gene. For example I grew up with a girl who had several obese members in her family and they had health problems to go with their extra weight. She knew that she had a tendency to easily gain weight so she focused on the things that kept her in shape. Luckily her parents encouraged her to participate in sports so that helped. She really had to break free from her family cycle to stay fit. Taking a proactive made the difference for her.

So often it is the habits passed on that really create disease. High stress, poor eating and lack of exercise can be defining factors as to whether or not a genetic predisposition will turn into anything. This is especially true when it comes to type 2 diabetes; lifestyle makes all the difference.

If you have genetics in your family and you fear or maybe have already seen within you then take a look at the habits of your family. What habits do you have in common? Are these habits healthy or unhealthy and if they are unhealthy what new healthy habits can you replace them with?

Start with healthy eating. For more info on healthy eating made easy go here.

If you would like to read the news article on GLUT2 you can get it here.

The Hungry Hormone?

In my quest to help you find your "Healthier Me" I am starting to write on more health news as it appears. An interesting article was found on the CTV website about a hormone called ghrelin and how it affects our appetites. Ghrelin is a hormone that the stomach produces to trigger hunger. A study done at McGill university shows that when ghrelin is released and food is in sight the part of the brain involved with pleasure and motivation is stimulated. This makes food more appealing and desirable. Another point to this study is that stress increases the amount of ghrelin released in the stomach.

So what does all this mean? Is it an excuse for obesity and unhealthy eating being out of our control? Definitely not. It does help us to understand what goes on in our bodies and gives us the knowledge to make change. Think about it, if you are running through the grocery store hungry with a hungry and whining child or partner and no idea of what you want to make for dinner you may not make the best choices. That gherlin is going to make everything look good and probably make the bad stuff look best. The most prominently displayed and well marketed items might stand out a bit more. The convenience foods are going to be more and more appealing. Your stress is going to increase and your ability and desire to make a healthy choice is going to decrease. I guess the old wives tale of don't go shopping when you are hungry really has some science backing it.

I think this study is a good thing to help us realize that our bodies hormones can really control our emotions and our actions. Having this understanding does give us power to change. Sure we could say"oh well, there is nothing I can do about it; my hormones are in control and I can't change that so I won't bother trying." This approach will get you nowhere but the couch and some heartburn and extra pounds. We do have control! We can change! We just have to have the desire and some helpful hints. That is where I come in. While this article was helpful to give us a logical understanding of why we feel out of control with our foods choices it needs some pointers on how to make change happen. I think the answer goes beyond trying to create a drug to bypass the effects of this natural hormone. Yes changing advertising and taking advertising out of children's education would be helpful, but even more helpful is what you can do yourself in your own life and your family's.

Here are my tips for you to prevent the ghrelin hunger blues:

1. Yes it is obvious but do not go grocery shopping when you are hungry. Always have a snack handy. Good snacks are an apple or pear with some raw almonds or almond butter or goat cheese, a fruit smoothie with some hemp seeds, a coconut cranberry cookie or a piece of rye toast with avocado. Have some raw almonds and organic dried apricots in your purse, your car and your desk drawer. This will give you a bit of natural sugar to fuel your brain and some protein and healthy fats to keep your blood sugar stable. A good energy bar will work too; just make sure it isn't filled with sugar and artificial ingredients. I will review energy bars in the future.
2. Eat breakfast. Getting a good breakfast with protein will give you long lasting energy and help you make healthy choices throughout the day because your blood sugar will be more stable than having a sugar filled cereal. Try some chopped almonds on plain oatmeal with applesauce and cinnamon or eggs scrambled with spinach and salsa on rye toast or a banana bar with almond butter.
3. Have a plan. Don't go to the grocery store with no thoughts about what you need, no list and no desire to cook. First get inspired with tasty and simple recipes and then make a shopping list. Have a shopping list on your fridge and mark things off as you run out so you don't have to go through the cupboards wondering what's missing and then come back from the store only to realize you are out of olive oil. You can get monthly recipes that have a shopping list done for you plus a staples shopping list that you can check off the items you need here.
4. Try to get your shopping done on the same days at the same time. Plan ahead and do your shopping when you have a bit of time. Don't be fooled by marketing, know your stuff when it comes to ingredients. I will be giving more and more shopping tips and ingredients lists in future blogs. Did you get the shopping tips on corn yet?

I hope that helps to make things easier for you. Just remember that you are the only one that can make you healthy and given the right tools and knowledge you can be A Healthier Me. If you want to read the article about ghrelin, the hungry hormone, you can get it here.

Have fun shopping!

Spring Flowers

There are a lot of flowers springing up in Squamish. We are lucky that way; the grass is almost always green here. There are bright, colourful tulips and those purple flowered bushes; Heather, I think. Along with the change in season comes changes in life. Many of my clients are experienceing change right now. There are a few flower essences that help for moving through change. If you don't know about flower essences yet you can read about them here on my website or here in Alive magazine.

I use Australian flower essences. I like them because they are big, bright, colourful and powerful. It is amazing how big flowers can grow given a lot of sunshine and heat. Here are the flower essence that are helpful this spring during times of transition. If you are interested in taking flower essences please contact me.

These excerpts are from the Australian Bush Flower Essences website and book by Ian White, founder of Australian Bush Flower Essences and 3rd generation herbalist. His website is here.

Bauhinia:

For acceptance and open mindedness, embracing new concepts/ideas.

Made up near Geikie Gorge in the Kimberleys, this Essence is for embracing new concepts and ideas. There may be some hesitation or reluctance, initially, in coming to terms with these. It can even help when there is a person who is annoying you or whom you dislike. For example, a family of a different nationality may become neighbours and even though you may not be racist, you may have difficulty in accepting their different manners and customs. This remedy is also good for older people who are very set in their ways.

Bottlebrush:

Bonding between mother and child, serenity, letting go.

This Essence helps people move through major life changes and the overwhelm that often goes with those changes, especially retirement, menopause, adolescence or death, etc. It 'brushes' out the past and allows the person to move on. An excellent remedy for pregnant women and new mothers who feel inadequate. It will help throughout pregnancy until after the birth and will assist with bonding between the mother and child. This Essence is often only needed for one week.

Crowea:

Balances and centres the individual.

For people who are feeling 'not quite right' with themselves and are just a little out of balance. An excellent Essence for people not sure of what it is they are feeling. It is great for worry and distress. It is for those who always have something to worry about without having specific fears. This purple flower has five petals with a prominent raised centre. Five in numerology relates to the emotional centre and the integration of emotions.

Christmas Bell:

Helps one to manifest their desired outcome.

Christmas Bell is an erect perennial herb which is frequently found in the Hawkesbury Sandstone country of NSW in the low open heaths or swamps.It grows up to 60cm high with a crowd of yellow tipped, red fused, tubed flowers at the top. Christmas Bell’s flowering time is from late December — hence its name — up until February. Christmas is the time of year associated with the joy of giving and receiving, not only of love, but also from the realm of the material too. This remedy assists one with mastery of the physical plane and with stewardship of one’s possessions. It also helps one to manifest their desired outcomes and is extremely beneficial for anyone experiencing a sense of lack.

Kapok Bush:

Persistence, willingness to –give it a go”, application.

Mount Barnett, an Aboriginal Cattle Station on the rugged Gibb River Road in the Kimberleys, was where I made this Essence. It is for people who have a tendency to give up very easily, who are easily discouraged. It can also give people an overview of a plan or situation and then allow them to work it through sequentially and be able to bring it to fruition. It could even be for someone with a piece of technology or machinery, to assist them to understand how it works.

These are just a few of the 68 flower essences. There are many more that may suit your specific needs. If you would like to learn more about how these essences are helpful please go to my website and read the articles on flower essences.

My Two Nutrition Rules

Pizza is seen as such a junk food, something that we shouldn't have too often or we will be unhealthy or put on the pounds. I agree to this if the pizza is dripping with grease and it's only vegetable is the scant layer of tomato sauce. Yes this type of pizza, which usually sells for $2 a slice or something, is not exactly health giving. It is really more health robbing, pulling nutrients out of your body in order to be digested, creating indigestion and strain on the poor liver and causing reactions and stress that you may not see right away. Pizza that is loaded with veggies, made with a whole grain crust and has just enough goat cheeseor raw cheese on it, like the one shown here, is great for you.

I am pretty in tune with my body and I know that if I eat something my body doesn't like I am going to feel it and pay for it. Sometimes I eat it anyway, not the greasy pizza just something my body doesn't like, it's a good reminder. I have two rules that I follow: eat what I enjoy and enjoy what I eat. For me a greasy $2 slice of pizza has zero appeal, same goes for a snickers bar. They are foods that I used to eat and never thought anything of. Now that I eat mindfully my tastes have changed. Highly refined foods with artificial or altered ingredients taste really awful to me. I don't enjoy them so why would I eat them. I have found that since I have become a "nutritionist" many people around me have an impression that I only eat foods that are nutritious and that I follow strict rules. This also comes along with some health issues I have had and the dietary restrictions I did impose on myself to get better. That I follow strict rules is not the case though. Like I said, I only really have 2 and they are not that strict; eat what I enjoy and enjoy what I eat. The reason I choose not to eat the greasy pizza or store bought cake filled with hydrogenated oil is not because I see them as unhealthy and that I don't want to put that into my body. It is because I don't like the way they taste and I don't like the way I feel after. Why eat something that you don't enjoy?

I realize that the foods that I do enjoy are usually nutritious but that is because real, natural and whole food tastes good to me and fake, unnatural and refined food does not. I am sure you have noticed that I have a fair amount of dessert and treat recipes on my blog and I do enjoy sweets. The sweets I enjoy are made with wholesome ingredients, some of them contain sugar but in it's natural form. That's where the rule of enjoying what I eat comes in. I have been on a very restrictive zero sugar, zero fruit diet before. Some of you may know it; it is the dreaded candida diet. When I was on it and followed it exactly without cheating one teeny bit I became very stressed out and my symptoms became worse. It didn't work for me because the stress of it all actually negated anything good the diet could have been doing. That is why when I choose to eat something that may not be the most healthy, nutritious food I really enjoy it. I eat it when I am relaxed, I enjoy every bite and all it has to offer. I eat it guilt free and I feel okay after.

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 would like to learn all the tricks on how to eat mindfully and how it can change your health check out my workshop here http://www.ahealthierme.ca/events.htm

Gentle Spring Cleansing

Even if you eat really well, exercise and drink lots of water, toxins accumulate in your body due to environmental chemicals that are unavoidable. This may seem daunting but not to worry, if you live a healthy lifestyle (with room for moderation of course) and cleanse your body a couple times a year (ideally spring and fall) you can keep your body healthy and vibrant.

As the seasons change so do our body’s nutrient needs. Fall is a time of transition; we move towards heavier, comforting and warming foods. During this transition, cleansing can help to prepare your body for a cold more dormant time. Winter is more of a time for keeping warm and although light cleansing can be helpful you want to avoid heavy cleansing that can drain your body of much needed energy. Then the sun comes out from hiding and so do the people. Spring is a time to renew, revitalize and reduce; toxins and excess weight that is. Spring is a great time to do get into cleansing, it is after all the time of year to clean out the closets, get rid of the old and bring in the new. During the summer we tend to eat lighter and fresher seasonal produce, your body will naturally cleanse when digestion is easy with these light foods. You can do heavier cleanses in the summer but remember it is also a time to store that summer energy for the winter ahead.

Cleansing brings benefits of renewed energy, a strengthened immune system, prevention of disease, clearer skin, a clearer mind and better digestion. Detoxifying your body however is something that needs to be done properly and with some guidance. If you have never cleansed before it is important to see your natural health care practitioner in order to cleanse safely, effectively and with minimal side effects. Many people have the view that headaches, nausea, low energy and running to the bathroom every 10 minutes are normal parts of cleansing. This is not the case; extreme symptoms while cleansing are a sign that your body is unable to get rid of the toxins fast enough. A proper cleanse may cause some mild symptoms for the first few days but these symptoms will pass quickly. If this is not the case then the cleanse may be to strong or your elimination organs may not be draining.

If you want to start the cleansing process on your own I suggest doing it through food. Changing your diet will help your body eliminate toxins safely and slowly. Start by bringing more vegetables in, especially green vegetables such as broccoli, spinach, chard and dark leafy greens. Also switch to whole grains and whole grain breads such as 100% rye. Remove all sugar and refined wheat products from your diet; this is challenging for many people but there are alternatives out there such as a sweetener called agave and pasta made from brown rice. Providing your body with nutrients and fibre from whole, unprocessed foods as well as drinking plenty of water, exercising, receiving massages and reducing stress will naturally detox your body and benefit your overall health.

Are you ready to shed the winter weight? Get on a free phone workshop with me here. I would love to have you on the call.

Lose the Weight for Summer

Do you want to be in shape and feeling good this summer?

Do you want to be ready for the beach?

Get started now for a healthy summer. It is easy to procrastinate getting healthy when the weather is still feeling like we are in the depths of winter. Even with the chilly and rainy, or snowy, days it is a good time to start strengthening your body so it is ready for some spring cleansing. Getting your body energized will motivate you and get you excited about the warm weather to come.

Once you get the thoughts of sunshine and beaches in your mind you may also start thinking about your physical shape. Perhaps you were a bit dormant this winter, eating more and exercising less. Now don't feel guilty about this, guilt will only make you feel worse and actually cause you to gain weight. When you send out a feeling of stress to your body it releases cortisol which can cause weight gain. Guilt is a stress to your body.

Through the winter lack of light can contribute to a lowered immune system and a lowered thyroid. The thyroid gland is an important part of regulating metabolism. You may also find that during the winter you crave those comforting, starchy, sweet foods like bread, potatoes, pastries and cake, especially banana bread, right? This also has to do with the endocrine system (thyroid, adrenals and all your hormone producing glands) and the lack of light. Light stimulates the production of serotonin in your body. Serotonin is a hormone that helps to make you feel full and satisfied. You can go to the previous blog Lighten up and Brighten Up for more info on light and how it affects us.

So that's fine and all but you are probably wondering what you can do about this. Since winter is almost over let's start by supporting your body and the endocrine system, especially the thyroid and adrenals. Here is the first of several steps to take. I will add more steps several times in the next week so keep posted.

1. Increase energy and reduce stress with exercise. Start a regular exercise routine and stick with it. The more you do it the more you will be motivated to do it. Especially when you start to see and feel the results. Daily exercise will give you more energy and less stress. This doesn't mean you have to go full on and hike up a mountain like the Chief or do the Grouse grind every day. You Sea to Sky people know what I'm talking about. Too much exercise and too hard of exercise will do you more harm than good. Pick something that makes you feel good. This could be a 20 minute walk with friends or your dog and an i-pod. If you don't have a dog or an i-pod borrow a friends. Just get moving and start off slow if it has been awhile or if your doctor recommends it. If walking is too boring join a dance class, yoga or martial arts. Whatever makes your body move and your mind sing. Have fun!

If you want to get the support and guidance to lose the weight and be summer ready check this out http://www.ahealthierme.ca/system.htm

Happy thoughts and good eats!

Marissa