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Cashew Coconut Bliss Balls

by on November 3, 2017 | Posted in Recipes

Bliss balls make a great snack! These bite-sized treats are packed with nutrition and are sweet enough to fulfill any craving for something sweet. Have 1 or 2 as a snack or dessert!

 

1 cup unsweetened shredded coconut

1 cup cashews

1 cup dates, pitted

pinch of sea salt

 

Blend the coconut in your food processor until it is finely chopped.

Add 1/2 cup of cashews and blend until they are finely chopped.

Add in remaining cashews, dates and sea salt. Blend until dates are finely chopped.

Form into little balls and refrigerate or freeze in an airtight container for up to 4 weeks. 

Makes approximately 14 balls.

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These apple cinnamon bites make a great snack. Use tahini to make them nut free and school friendly!

 

1 cup hemp hearts

1/4 cup ground flax seed

1/3 cup tahini or almond butter

1 apple, peeled and finely chopped

2 tsp raw honey

1 tsp – 1 Tbsp cinnamon

 

Combine all dry ingredients in a bowl and mix well. Add apples, honey and tahini and mix well.

Form into balls – should make approximately 14.

Refrigerate for at least 30 minutes in order for the balls to firm. 

Store in an airtight container for 3 to 4 days.

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Pumpkin Spice Smoothie

by on October 14, 2017 | Posted in Recipes

Pumpkin is definitely an underused vegetable. Pumpkin pie and lattes is definitely only a small part of the gourd’s potential. It’s gentle on the digestive system, high in immune boosting beta-carotene, magnesium, potassium and a great source of fibre.

I’ve been experimenting with it in smoothies and was honestly surprised at how good it turned out!

 

1/2 cup pumpkin purée
1 scoop vanilla protein powder
1 Tbsp cinnamon (or more to taste)*
1 0.5cm thick piece of fresh ginger, peeled
1 Tbsp almond butter
1 cup (or more if needed) unsweetened dairy-free milk (almond, coconut, cashew)
1 Tbsp raw cacao nibs (optional)

*Pumpkin pie spice can be used instead of cinnamon.

 

Blend all ingredients EXCEPT cacao nibs in blender until smooth. Pour in glasses and top with cacao nibs and a dash of cinnamon.

Makes 2 servings, or 1 large serving.

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Honey Ginger Throat Soothing Syrup

by on October 9, 2017 | Posted in Recipes

At the beginning of Fall, I like to make this remedy to have it all winter. It’s so simple to make and I always have a good throat soothing syrup on hand. 

You’ll need:

Fresh ginger
Honey (I like to use raw local honey)
1 small jar (about 1 cup)

Peel and chop up your ginger to fill your jar 2/3 full and cover with honey. Let sit on the counter or in a cupboard (out of direct sunlight) for 4 weeks before using.

The honey will become more liquid with the ginger.

To soothe a sore throat, take a small spoonful several times per day.

*Avoid giving raw honey to children under the age of 2.

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Turmeric has excellent anti-inflammatory and liver cleansing properties. You can use fresh or dried herbs (turmeric and ginger). For dried Turmeric, I like using Organic Traditions to ensure good quality anti-inflammatory properties (there are other good brands as well, I mention this one as I use it and like it).

The cinnamon adds a nice flavour. Cardamon and cloves are also a great additions to this latte and add a bit of the traditional Chai flavours.

 

Ingredients

1 cup coconut milk or almond
3/4 tsp ground or fresh grated turmeric or 1/2 tsp dried turmeric powder
1/2 tsp ground cinnamon
1/2 tsp grated fresh ginger or 1/4 tsp dried powdered ginger
small pinch black pepper
squirt of honey or maple syrup
1 tsp coconut oil (optional)

Makes 1 large serving or 2 smaller servings

 

Heat in a small saucepan, strain and enjoy warm. To make this drink frothy, shake it up in a mason share or spin it in your blender for a few seconds.

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Curry-Butternut Squash Soup

by on October 4, 2017 | Posted in Recipes

What better soup to make for on a beautiful fall day than butternut squash soup?

Butternut squash combines perfectly with curry and coconut to make a delicious, warming and nourishing soup. To add even more nutrition to your soup, use your homemade bone broth as a base.

 

Ingredients:

1 1/2 Tbsp olive or coconut oil

3/4 cup diced onion

1 Tbsp grated fresh ginger

1 garlic clove

9 cups peeled and cubed butternut squash

3 cups chicken, vegetable or bone broth (make your bone broth using chicken bones)

1/2 tsp salt

1 tsp curry paste (choose the amount of heat you prefer for your curry paste)

3/4 cup coconut milk (full fat)

2 tsp fresh lime juice

fresh cilantro leaves to garnish

 

To Prepare:

In a large pot over medium heat, warm the oil. Add the onion and cook until soft. Add the ginger and garlic and cook until fragrant. Add the squash, broth and salt. Bring to a boil and then decrease the heat and let simmer for about 20 minutes, or until the squash is soft. 

Mix the curry paste with the coconut milk until well blended.

When the soup has cooled slightly, use a hand-held blender or transfer to a blender or food processor and blend until smooth. Return the soup to the pot, stir in the coconut-curry mix and warm. 

To serve, squeeze some lime juice and top with fresh cilantro leaves and adjust salt to taste.

Serve with Life Changing Loaf of Bread and kale chips!

Serves 4

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Inflammation is a major player in all chronic diseases. Acutely, inflammation has 4 symptoms: redness, heat, pain and swelling. It’s the body’s normal healing response to injury. When it becomes chronic is when we run into health problems.

Whether we look at cardiovascular disease, cancer, diabetes, autoimmune conditions, dementia, arthritis or weight loss, inflammation is always a factor. On blood tests, we can measure is a CRP (C-reactive protein), which is a general marker for inflammation. But even if it isn’t elevated on a blood test, it doesn’t mean there isn’t any inflammation in your body. 

Here are my top 10 tips to bring your inflammation down:

1. Turmeric

This is the strongest natural anti-inflammatory we know. Traditionally used in Indian cuisine, this delicious spice brings down inflammation, supports the liver and is a good anti-oxidant. I like adding it to rice, to a smoothie or enjoy it as a turmeric latte or golden milk.

2. Fish

offers important anti-inflammatory fats – omega 3 fatty acids. We need these for brain health, cardiovascular health, skin and hair health, joint health and mood. Countless studies have shown the benefits of omega 3 fatty acids over and over. You’ll find especially high doses in salmon, trout, sardines, anchovies, mackerel and herring. Try adding fish to your diet at least twice per week or taking an Omega 3 fish oil supplement.

Ginger

 

3. Sugar

Tasty and addictive, it’s got to go. Sugar is a major cause of inflammation and removing it from your diet can change your life. This means all processed sugar, even artificial sweeteners. It doesn’t mean fruit, but fruit should be limited to 2 servings per day. It means cane sugar, coconut palm sugar, agave, white sugar, brown sugar. Maple syrup and honey may be kept in small quantities if needed. Stevia and xylitol may also be used sparingly. 

4. Fat balance

A balanced fat intake is crucial to keeping inflammation low. We all know how bad trans fats are for us, and those have be mostly eliminated from grocery store products. The fats I want to talk about here are the inflammatory omega 6 fatty acids we find mostly in meat.

I’m not pro-vegan or vegetarian, but I am pro good quality meat consumption. Micheal Pollan very wisely says: “You are what you eat eats”, which means that we consume whatever the animal we are eating ate – hormones, antibiotics, etc. The quality of the fatty acids in our meat also depends on what we are eating ate. If an animal is fed a corn or grain diet, the result will be a very high content of inflammatory fat. But if an animal is left to graze and eat it’s natural diet, the result will be meat that is much higher in omega 3 fatty acids and a much lower inflammatory fat content. 

So if you’re a meat eater, I encourage you to be picky about the meat you’re eating. Look for smaller butchers or farmers who can tell you exactly what their animals we’re fed.

5. Probiotic

The bulk of inflammation in our body comes from our digestive system. Many suggestions on this list revolve around food and the digestive system because it’s what needs to be targeted in order to heal inflammation. Probiotics are crucial in decreasing inflammation and usually, they need to be taken in a capsule form, for at least a while.

I like using food as medicine, but this is one of the places that food doesn’t always do the trick. If we look at traditional diets around the world, they all include a fermented food as a source of probiotics. Some examples include sauerkraut, kimchi, kombucha, yoghurt, kefir, fermented fish, etc. Now, it’s important to add some of these foods to our diet, but it’s also important to remember that our bodies are also under the pressures of stress, environmental pollution, medication, antibiotics and processed foods – which are highly disruptive to the gut flora or microbiome. This is why a higher dose of probiotics is important and can be achieved by taking a probiotic supplement.

Please note though that not all probiotics are the same and there are specific strains for specific conditions, so not just any probiotic will do. This is a whole topic on its own though!

6. De-stress

Chronic Stress is actually a huge cause of inflammation. Stress also actually causes cholesterol to go up. When we are under constant stress, our cortisol levels go up, our blood sugar gets out of balance and inflammation goes up. 

Most of us are under constant stress and we may think that we just have a normal amount of stress, but the fact of the matter is that most of us are under way too much stress – and we’re all in it together.

It’s important to have moments of “vacation” in your day. I call it this because the idea is to re-create the feeling of being relaxed and on vacation, even if it’s just for 10 minutes a few times per day. This is so important for our stress hormones to get balanced and for inflammation levels to come down. 

You could also try:

  • Breathing exercises
  • Yoga (especially Yin Yoga)
  • Herbal tea such as chamomile, passionflower or oat straw
  • Essential oils in a diffuser (my favourite for a sense of calm is Lavender)

I also love using herbal tinctures for this as they are much stronger and act more quickly. I make two blends that I find especially effective and use often: Focus and Ground.

7. Make sure you’re regular

Regular bowel movements means at least one per day. Anything less is considered constipation. It’s our body’s way of getting rid of what is no longer needed and when this stuff hangs around too long, the bacteria of our large intestine start to metabolize that matter and it’ll go back into our blood circulation. This leads to hormone imbalance, our liver working overtime and inflammation. 

If you’re not having regular bowel movements, you can try:

  • drinking more water
  • eating more fiber like psyllium husks, ground flax seeds or chia seeds
  • take magnesium citrate at night
  • move more
  • use a gentle laxative tea like Senna (reserve this for occasional use)

*If constipation is an ongoing concern, it should be addressed by a naturopathic doctor to get to the bottom of it.

8. Remove food sensitivities

Food sensitivities are a major cause of inflammation. When our body is sensitive or intolerant to a food, our immune system mounts a chronic low grade reaction to this food causing a whole myriad of symptoms, including water retention. Although we all react to different foods, the most common food sensitivities are gluten, dairy, eggs and soy. Once they are removed, our body has a chance to rest and the inflammation can go down.

I have 2 ways of identifying food sensitivities: Food Sensitivity Testing and an Anti-Inflammatory Elimination Diet Protocol. These are two very different approaches that lead to the same outcome – they are both very effective!

 

Dr Renée Purdy is a naturopathic doctor in Moncton, New Brunswick. In her practice, she values making health achievable and long lasting. She likes to explore the mind, body, spirit connection in health, and her approach includes using food as medicine, herbal medicine, acupuncture and lifestyle counselling. Her focus is on digestive health, hormone balance, thyroid health and adrenal fatigue.

 

 

 

 

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Quick & Easy Granola

by on September 2, 2017 | Posted in Recipes

Granola is the ultimate “hippy food”! It’s nourishing and delicious, but store bought granola is usually full of sugar, making it more delicious but less healthy. 

Making granola at home is actually quick & easy, especially with this recipe! 

  • 3 cups rolled gluten-free oats
  • 1/2 to / cup shredded, unsweetened coconut
  • 1 cup nuts and/or seeds (almonds, pecans, walnuts, sunflower seeds, pumpkin seeds)
  • 2 Tbsp chia seeds
  • 2 Tbsp flax seeds
  • 1 Tbsp cinnamon
  • 2 Tbsp cacao powder (or cocoa powder) – optional
  • 1 tsp salt
  • 1/2 cup extra virgin olive oil
  • 1/2 cup pure maple syrup

 

Mix all dry ingredients in a bowl, then add the wet ingredients all at once. Stir until mixture is even.

Spread on a baking sheet lined with parchment paper. Bake at 350F for 10 minutes, stir it up a little so the edge don’t burn and bake for another 10 minutes.

Take it out to cool. The granola will get crunchy as it cools!

Enjoy with warm or cold almond, cashew or coconut milk, coconut yoghurt and/or some fresh or frozen berries.

When cool, store in an air tight container (preferably not plastic).

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Change of season means beautiful colours, fall harvest, cooler weather and…. cold and flu season. In Chinese Medicine, each season is associated with two organ systems, and fall is a time associated with the Lung and Large Intestine. These organs represent the Yin and Yang and are closely related. (more…)

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September means a fresh start. After enjoying a slower pace, longer days and warm weather, the cooler mornings and night and return to school mean getting back to routine. This also means there are 4 months left before the new year. For me, September is always like a new year. I associate this with going to school for so long that September is engrained as a new beginning – new schedule, new routine and new motivation to make some positive changes. Here are a few tips to make the most of the September New Year:

Review your goals for this year

When we came into the new year, what were your goals? Have you accomplished them? Have you completely forgotten about them? Take an honest look at where you are compared with the beginning of the year. Sometimes we don’t even realize what positive changes we’ve made until we reflect back. Acknowledge your hard work and recognize where you need to focus.

Create a plan

Based on your evaluation, identify your (new) goals and the “why” – we always have to have a reason. Create a plan of how you’re going to achieve this goal. If it’s exercising more, put it in your schedule and commit to it. If it’s eating healthier, get on a nutrition plan that works for you. Make sure you have a way of knowing when you’ve reached your goal. I like to set a large goal with several smaller goals so I have some achievements along the way!

Plan ahead

Similarly to creating a plan, it’s important to plan ahead. Make a list of what you need to do – it’s much easier to focus on getting things done when they can be crossed off a list. A little trick is to do the hardest or most annoying things first to get them out of the way.

If eating healthy is part of your fall plan, make sure you plan you meals and snacks ahead of time. If there’s nothing healthy accessible, we’ll automatically turn to something unhealthy. This does take more time, so make it fun. Put some music or a podcast on, try a new recipe. Something I find helpful is to cook extra – I’d rather eat the same thing for a few days than make a whole new meal three times a day.

Find an accountability partner

If a tree fall in the middle of the forest with no witnesses to hear it, does it really make a sound? The same goes for our goals. If we don’t tell anyone about them, it’s much easier to drop off as no one will know if we don’t reach them. It’s human nature to work with others and when we have an accountability partner we have to report to, we are much more likely to stick to our goals and do what we said we would do. Find someone who trust and someone who is going to keep you accountable to your goals.

 

Fall is also a great time to get back on track with our health, the perfect time to finally get to those little things we’ve let slide. A diet clean-up, adrenal fatigue and immune system boosting and complete health reset are especially on our minds this time of the year. Now’s the time to get a head start and finish the year feeling amazing! 

Get some tips of how to help your body transition into the Fall.

 

 

Dr Renée Purdy is a naturopathic doctor in Moncton, New Brunswick. In her practice, she values making health achievable and long lasting. She likes to explore the mind, body, spirit connection in health, and her approach includes using food as medicine, herbal medicine, acupuncture and lifestyle counselling. Her focus is on digestive health, hormone balance, thyroid health and adrenal fatigue.

 

 

 

 

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