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Issue 8 Jan/Feb 2016
In This Edition
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5 Spices to Support Health in 2016
Valentine’s Day Recipes with Wheatfree Mom
5 Possible Blocks to a Good Night Sleep 6 Gluten-Free Sugar-FULL Foods to Watch Out For Amber Approved Services Oil + Grain Sweat Style 2016
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Paula Onysko 7 Ways to Uplevel your Life in 2016 The No Sugarcoating Podcast
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Spice Sanctuary Turmeric, the wonder spice Wanda Baker Smoothie Bowl Recipes
Cover Shot: Jennifer Brazil Graphic Design: Fierce Web Designs Food photography by Jennifer Brazil Stock Photos from ShutterStock
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From the Editor
WELCOME TO AMBER APPROVED Happy 2016 to you all! I am excited to share this fresh new edition of Amber Approved Magazine for the New Year. Whatever your goals are for 2016, be patient for them, give yourself time to achieve them, and don’t give up on yourself if you end up falling of track a bit, especially when it comes to changing eating and lifestyle habits. Be open to your new journey on the path of health and self-care to take the time it needs as there are many lessons and learnings for us. To your health! Copyright Š 2016 Amber Approved Amber Approved Magazine is a monthly digital publication with limited print copies available in designated markets. Amber Approved Magazine welcomes all contributions. Amber Approved Magazine assumes no resonsibility for content or advertisement. No representation is made as to the accuract hereof and is produced subject to errors and omissions. Eighth Edition -
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Sleep is one of the foundations of health. It is vital for our survival and plays a key role in every function of our body. During your sleeping hours your body does a lot of its detoxification and repairing of cells. Getting enough, quality sleep is important for improving energy levels, recharging the brain, boosting the immune system, balancing hormones, stabilizing weight, regulating circadian rhythms and allowing the cells to repair themselves. There are many studies that demonstrate sleep quality and duration as predictors of long-term health. Not getting enough quality sleep disrupts our normal biology. Even if you think you can function on less than 7 hours of sleep, your body becomes more susceptible to heart attacks, obesity, diabetes, memory decline, chronic pain and autoimmune issues.
Ideal sleep: • • • •
Going to sleep between 10pm and midnight. Closer to 10pm the better. You can fall asleep easily. You sleep solidly without waking up in the night for 7-9hrs. You feel rested when you wake up in the morning.
Getting enough, quality sleep is important
If your sleep is not ideal, then the quality of your sleep may be diminished which can lead to a number of health issues. Poor sleep is a symptom of an underlying imbalance in the body.
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Here are FIVE possible blocks to a good night sleep: 1. Adrenals are stressed Adrenals release your body’s stress hormones, including cortisol. Cortisol levels should decrease during sleeping hours, if you are chronically stressed due to mental/emotional stress, or the stress of chronic pain or chronic infection or chronic inflammation then the high cortisol levels can disrupt and affect a proper night sleep. The key to treating this problem is identifying and removing the stressors while providing adrenal support.
2. Liver is congested Liver is the body’s major detoxification organ and it can get congested when there is a high toxic load in the body. The liver is the most biologically active between 1-3am. If the liver is congested then a person’s sleep will typically be disrupted during this liver time. This issue can be addressed by taking steps to decrease the toxic load on the liver by eating organic, non-GMO, non-processed foods. As well as supporting liver function with freshly squeezed lemon in water and liver herbs such as Turmeric and Milk Thistle.
3. Melatonin disturbers Clock lights, lights from phones, light through our windows are examples of melatonin disturbers. Darkness triggers the production of a hormone called melatonin, which initiates sleepiness and the onset of sleep. If melatonin production is disturbed then our sleep-wake cycle is disrupted. Light disrupts our body’s natural sleep-wake cycle and prevents the release of melatonin. Our eyes are stimulated by light even through the eyelids. Therefore we need to sleep in a dark room, with no light sneaking in through the windows or shining through our clocks or phones.
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4. Wrong temperature Our core body temperature decreases during sleeping hours. If our bedroom or blankets keep the body too warm then the body cannot lose heat to naturally cool down. Therefore we need to sleep in a cool room.
5. Poor digestion If digestion is poor and a person is experiencing heartburn or GERD, then this can contribute to poor sleep quality. The best way to improve digestion is to stay away from major inflammatory foods such as wheat, cow’s dairy and refined sugar and take a high-quality probiotic.
Here are some ways to increase the quality of our sleep: • Exercise daily. • Reduce or eliminate caffeine. • Soothing routine 1hr before bed. Turn off technology, hot bath, calming tea, read a book. • Sleep in a cold, dark, quiet environment – think of a cave.
Dr. Melina Roberts (@drmelinaroberts)Naturopathic Doctor and Clinic Director of Advanced Naturopathic Medical Centre in Calgary, Alberta, she is a leading authority in the field of Naturopathic Medicine specializing in European Biological Medicine effectively treating digestive issues, hormonal balancing, autoimmune disease and cancer.
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Add Wild Orchid Bistro to the top of your list of restaurants to visit when you head to Canmore. It’s most definitely worth the trip. Check them out at www.wildorchidbistro.com for the full menu and operating hours. Eighth Edition -
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For those of you that are living gluten-free (or for those of you that have just recently joined The Club), we’re lucky. The “gluten-free diet” is very well-recognized these days, and this means there are a lot of available products out there for us to purchase and consume. Your local grocery store is likely equipped with a dedicated aisle chock-full of gluten-free items that are safe for you and you probably squeal in delight as you find gluten-free versions of all your favourite foods you thought you could never enjoy again.
But beware…
There is one particular culprit that you so often find in foods you don’t think it belongs in. That, while wildly enjoyable to consume, wreaks havoc on your system. Amber knows what we’re talking about here…. It’s sugar. I, personally, love sugar. I didn’t realize how much until I did my first three-week sugar detox. I thought I ate fairly healthy. I wasn’t a huge pastry addict or anything, so I didn’t think it would be that big of a deal. Boy—was I wrong. The lesson I learned was that sugar is hiding in everything!
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Here are some of our favourite gluten-free foods that are impressively high in sugar. Watch out for these when you’re doing your shopping and consume sparingly. 1. Soft Drinks - Duh. These are just bad news all around. 2. Juices and Smoothies - Sure, some of the natural sugar is good for you, but how much is too much? And is it all really natural sugar?
3. Cereals and Oatmeal - No one should be starting off their day with a heaping dose of sugar. 4. Sauces and Dressings - This was one of the biggest surprises for me! Read the labels. 5. Cookies and Desserts - Yes, they can make gluten-free versions of all of this so we don’t always have to deprive ourselves. But these babies are FULL of sugar so make sure you are consuming sparingly. 6. Wine and Cocktails - All these boozy beverages are full of sugar. 7. Chocolate - I know, I know. It’s a woman’s favourite treat. Opt for darker chocolate when you need to satisfy a craving to keep the sugar lower.
The bottom line is you just need to start thinking about it and watching for it. cont... Eighth Edition -
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We’re all already accustomed to reading labels, now you just need to look for a few more items. Sugar is also not always called sugar. Watch for things like Agave Nectar, Cane Crystals, Dehydrated Cane Juice, Dextrin, Dextrose, Fructose, Fruit Juice Concentrate, Glucose, Honey, Lactose, Maltodextrin, Maltose, Molasses, Saccharose, Sorghum, Sucrose, Treacle, Xylose or anything containing the words syrup, sweetener, cane or, of course, sugar.
Throughout my sugar detox, I experienced a myriad of symptoms including headaches, fatigue and moodiness and then about half way through, I stopped wanting sugar completely. It was amazing how sweet and satisfying a carrot was! Seriously. I learned so much about where to watch for hiding sugar, and what affects it has on my body.
I challenge you all, in this new year, to do a sugar detox of your own! Down with sugar! Reference: http://lowcarbdiets.about.com/
Tessa-May Marr GFYYC Tessa-May Marr has been living gluten-free for three years and is the founder of Gluten Free Calgary, an online resource centre for those living gluten-free in YYC and beyond. She is the CEO of Mad Media and also works as a flight attendant, and spends most of her free time traveling in and effort to see the world, or as much of it as possible.
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Spices and herbs are some of the best naturally sourced products we could use for both flavoring our food and their natural medicinal qualities. If you’ve been wondering about incorporating spices into your daily regime of cooking and eating here are five that in their raw form or powder will support your body in the new year!
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1. Ginger: Powerful for fighting inflammation, calming digestive discomforts and supporting a strong immune system. Great as a tea or freshly grated into cooking.
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2. Cayenne Pepper: Supports increasing circulation and boosting metabolism, joint pain relief and clearing of sinuses from colds and flus. Add to savory cooking or mix with fresh lemon and honey in a drink. 14 |
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3. Maca Powder: An adaptogenic herb that can help to support stressed adrenals, can boost sexual libido in men and women and can alleviate women’s PMS symptoms. Great with dark chocolate or blended into a smoothie. Eighth Edition -
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4. Cinnamon: great to support balancing blood sugar, curbing sugar cravings, calming down inflammation in the body and has anti-bacterial properties. Tastes great sprinkled on an apple or mixed into steel cut oats. 16 |
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5. Matcha: Supports boosting metabolism, helps to keep the immune system functioning well, and can help to increase energy levels naturally without a jittery “caffeine high.� Great as a tea or blended into a smoothie.
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Sweat Style 2016
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LOOK GOOD, F EEL GOOD, DO GOOD Most of us have heard this saying before and in my opinion there’s some truth to it. Whether it be that perfect new haircut, a dress that flatters all the right places or a killer pair of new sneakers, I walk a little taller, a fearless fireball of confidence if you will. Naturally, I apply this to my fitness. If I am wearing an outfit that I feel like an athletic badass in, I crush my workout. If you are ringing in the new year with fitness goals, may I suggest setting yourself up for success with a new outfit or a few pieces that are going to have you looking forward to those cardio sessions. Sweat style, fitness fashion, whatever you want to call it, this trend isn’t going away. Heaps of brands are jumping on the athleisure bandwagon which means there are now a variety of styles and price points for us to choose from. Here are a few online options to help you feed your new sweat style addiction!
Forever21: Entering the activewear arena, Forever21 offers an inexpensive option to dress yourself for your next spin class with on trend pieces that fit a variety of body shapes.
Urban Outfitters: Not just clothes, you can deck yourself from head to toe for the gym at UO. Without Walls is their major brand however they carry adidas, Nike, Rebook and Onzie to name a few. 20 |
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HEMM: A local Calgary online retailer, Hemm is bringing in trendy activewear brands from all over the world, taking care of those pesky (and costly) customs and shipping issues for us.
lululemon athletica: proud to be Canadian, lululemon athletica continues to come out with great fitting athletic apparel for a variety of activities from spin to yoga to crossfit. Their high-waisted styles are a staple in my closet.
Nike/adidas: customize a pair of runners with one of these brands and you won’t regret it for a second. They both offer the option to customize several of their most popular styles and the best part is, everyone will ask you where you got them and you’ll be able to say “I designed them”!
~sweat fancy
As the Founder and Lead Content Curator for Oil & Grain, Leah does the (not so) hard work for you, covering all things fashion, sweat and lifestyle, sharing her favorite things to ultimately make your life easier! Eighth Edition -
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7 Ways to Uplevel the Quality of Your Life in 2016 Forget New Year’s Resolutions – they don’t last! What if your focus in 2016 was upleveling the quality of your life? In addition to eating healthy and regular exercise, here are 7 ways to do just that.
1. Prioritize Sleep Sleep is so important yet many people are sleep-deprived. Caffeine, eating before bed, stress, long work hours, hormonal imbalances, and electronics in the evening can all contribute. Quality sleep doesn’t magically happen; you must prioritize it. When you do, your bandwidth for handling life’s highs and lows expands dramatically.
What is one thing you can do to improve the quality of your sleep?
2. Spend More Time Alone or in the Quiet Many clients come to me craving peace and quiet. They are busy women leading households, businesses and teams. Quiet time is essential to bringing your energy and body into balance. Alone time, particularly in nature, reduces stress, opens you up to solutions, and grounds your energy.
How can you insert pockets of alone and/or quiet time throughout your week to rebalance?
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3. Create A Simple Plan to Improve Your Finances Money can be a major stressor. Therefore, investing time to improve your finances has exponential gains in your quality of life. Remember, wealth is the difference between what you bring in and what you spend. You don’t need to make millions to create wealth on a monthly basis. You just need to spend less than you make and have a system to pay off debt and build savings.
What additional income or reduced expenses can you achieve each month to grow wealth?
4. Tap Into Your Passions It’s a known fact that people who pursue their passions are happier. Your passions bring you alive and unleash your creativity. Whether it’s a sport, hobby, project or cause, you don’t need to be world famous at it either. The more you pursue passions simply for you, the more richness you experience.
What passion do you want to dust off and actively pursue?
5. Reframe Your Past The present moment is the ONLY place you have power. Stewing about the past or worrying about the future steals energy and enjoyment from your ‘NOW’. The past lives nowhere but in your mind. Stories you tell yourself about it can keep certain limiting patterns alive in you. So, to improve your life, reframe your past.
What is one piece of your past that you want to write a new story around? What gift can you take forward from it as a positive? Eighth Edition -
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6. Enrich Your Connections & Conversations Humans crave connection. And, we become a function of the 5 people we hang out with most. So look around. Are your connections and conversations uplifting and inspiring? Are you hanging out with people who aspire for the same things you do? There is no right or wrong answer, just awareness.
Which connections do you want to foster more of? Which do you want to reduce or let go of?
7. Upgrade Your Self-Talk Pay close attention to what you say to yourself, particularly when no one is listening. The person inside you needs your love and compassion. He/she needs your support and encouragement – the same as you would offer a friend or loved one.
When you notice you are beating yourself up, stop immediately. Take a deep breath and with hand on your heart, speak loving words out loud to yourself. What can you praise yourself for instead?
Paula Onysko specializes in helping women embrace their worth and wealth. She coaches entrepreneurs and leaders to leap to their next level of success without burn-out or selling their soul. Visit www.paulaonysko.com 24 |
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The No Sugarcoating Podcast brings you health with honest advice and simple actions to thrive and come alive. No sugarcoating included. Join your hosts Amber Romaniuk of Amber Approved Inc. and Leanne Vogul of Healthful Pursuit as they answer your questions about health, body image, diets and everything in between. Please visit the link below to listen to the latest episodes and feel free to leave us a 5 star review and comment if you like what you hear! https://itunes.apple.com/ca/podcast/the-no-sugarcoating-podcast/id1059573987
Follow us on social media: @amberromaniuk
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If you are not an avid spice user like me, then Turmeric has to be one of the few you DO have. Why? Not only is it easy to use but when you get a high quality turmeric, it can be a great anti-inflammatory, immunity booster, antioxidant and liver detoxing, making it a true wonder spice!
The Secret Ingredient The colouring agent in Turmeric, curcumin is the powerhouse behind Turmeric’s ability to increase bile production which the liver needs to eliminate toxins and its anti-inflammatory effect on the digestive system which is also key in any detoxing process. As a consumer, know you are buying turmeric with a high curcumin content with two simple tests– first, the darker the turmeric the more likely the curcumin content is good and secondly find out what the percentage of curcumin content in turmeric is. Generally a content of 4.5% or above is a very high content. However, to activate and properly ingest the benefits of curcumin, you will need my crucial insider tip:
Always heat the curcumin in a good oil like coconut oil and combine with a good black pepper. This trio when used together creates an explosion of antioxidants that can be properly absorbed in our bloodstreams.
Easy Ways to Use it Everyday Turmeric does a great job in dispelling any preconceptions one may have that you have to like or cook Indian food to use it. Just a teaspoon of it in a smoothie, rice or quinoa, added to soups are just some suggestions or try my favourite way of using it – in Golden Milk.
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Serves 1 1 Cup Almond or Organic Milk 1 tsp Spice Sanctuary Turmeric ( known as a liver cleanser) 1/4 tsp Spice Sanctuary Coorg Bold Cardamom Ground (a good diuretic and good for digestion) 1/4 tsp Spice Sanctuary Ginger Powder (known to help blood flow and digestion) pinch Spice Sanctuary Saffron (known to help cleanse the liver) couple of twists of Spice Sanctuary Malabar Black Pepper 1 tsp Organic Coconut Oil Honey to taste
How to Make: 1. Pour the milk and spices into a blender. Blend together for a minute or half that time if you have a high speed blender. 2. Next, transfer to a saucepan, add the coconut oil and bring the milk to a boil on a low heat, stirring occasionally.
How to Enjoy: 1. Sweeten with honey and drink this golden deliciousness immediately and preferably first thing in the morning and at least an hour before bedtime. If the spices leave a residue on the bottom of your cup, give it a stir as you’re drinking. Trusha Patel, known as Canada’s Spice Queen™, is a former investment banking lawyer turned organic spice purveyor. As founder of the Spice Sanctuary, Canada’s most premium organic spice company, Trusha has quickly become one of Canada’s foremost spice experts and a respected resource in the culinary and healthy living markets, offering advice and recipes on how to integrate good flavour into your foods using the best quality spices, herbs and blends. Trusha is a regularly featured expert on CTV Morning Show and Global Morning and has been a guest on The Social. She shares her ongoing passion and deep-rooted knowledge through her blog ‘Living a Life of Spices’ and as a guest writer for blogs and magazines.
www.spicesanctuary.com
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Cranberry Oatmeal Cookies This recipe makes approximately18-24 cookies depending on the size of them
2 cups Bob Mills gluten free all purpose flour 1 cup coconut sugar 1/2 cup pure maple syrup 1/2 cup softened Earth Balance soy-free vegan “butter” 1/2 tsp baking soda 1/4 tsp salt 1/2 tsp nutmeg 1/2 tsp cinnamon 2 large eggs 1 tsp vanilla 1 cup non-contaminated oats 1/2 cup ground flaxseed 1/2 cup dried cranberries 1/2 cup raw walnut pieces Preheat oven to 350 degrees. Line 2 cookie sheets with parchment paper. In a stand mixer add the softened vegan ‘butter” and coconut sugar and blend until smooth. Scrap sides of bowl occasionally. Add the maple syrup, eggs and vanilla and beat again. In a small bowl whisk the gluten free flour, baking soda, salt and spices. Add the flour mixture, oats and ground flaxseed to wet ingredients and mix well. Add the cranberries and walnut pieces and mix. Use an ice cream scoop to scoop dough onto cookie sheets and bake in oven for about 1215 minutes. Remove from oven and cool.
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Pistachio Raspberry Bundt Cake This recipe makes one small bundt cake.
2 cups Bob Mills gluten free all purpose flour 1 cup coconut sugar 2 tsp gluten free baking powder 1/4 tsp salt 2 large eggs 1/2 cup melted coconut oil 1 cup coconut milk 3 Tbsp pure maple syrup 1 tsp pure vanilla 1/3 cup chopped raw pistachios Preheat oven to 350 degrees. Grease bundt pan with melted coconut oil and also dust with gluten free flour. In a stand mixer add the gluten free flour, coconut sugar, baking powder and salt and mix. In a small bowl whisk the eggs and coconut milk together. Add coconut milk mixture, melted coconut oil, maple syrup and vanilla to dry ingredients and mix on medium speed until batter is smooth. Add chopped pistachios and blend until just combined. Pour batter into greased and floured bundt pan. Bake in oven for 30-35 minutes. Remove cake from oven and cool.
Optional drizzle of maple syrup or melted chocolate ( 1/2 cup enjoy life chocolate chips and 1 tsp coconut oil heated on low in a small saucepan) on the top of cake when serving.
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Mini Chocolate Cakes Bake cakes in 4 oven proof ramekins.
1/3 cup Bob Mills gluten free all purpose flour 1/3 cup softened Earth Balance soy-free vegan “butter” 1/4 cup pure maple syrup 1 tsp baking powder 1/2 cup coconut milk 2/3 cup ground almond meal 3 1/2 Tbsp unsweetened cocoa powder 1/4 tsp salt
Sauce 1 cup frozen raspberries 1 Tbsp pure maple syrup 1/4 cup water optional topping Frozen Coconut Vegan Ice Cream
Preheat oven to 300 degrees. Fill kettle with water and boil.
Grease ramekins with melted coconut oil and dust with gluten free flour. In a small bowl whisk the gluten free flour, cocoa powder, baking powder, almond meal and salt. In a medium bowl beat the vegan “butter” and maple syrup with a hand mixer. Add the dry ingredients and coconut milk and beat until batter is smooth. Divide batter into greased ramekins. Place ramekins in a rectangle baking pan. Place pan in oven. Pour boiling water (carefully) into pan until water reaches 1/2 way up ramekins. Bake in oven for 35-40 minutes. Carefully remove pan from oven.
Sauce In a blender add the berries, maple syrup and water and blend until smooth. To serve dessert top chocolate cakes with berry sauce and a large scoop of coconut vegan ice cream.
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Smoothie Bowl
Serves 2
1 cup frozen mixed berries 1 banana 1/2 cup coconut milk 1 Tbsp maple syrup 2 Tbsp white chia seeds 1 Tbsp Natural Tradition brown rice bran with germ powder
In a blender add the frozen berries, banana and coconut milk and process until smooth. Add the maple syrup, chia seeds and rice bran and blend again. Pour mixture into 2 small bowls. Top smoothie bowl with such ingredients as carob chips, raw coconut flakes and sliced strawberries. Optional toppings are various nuts and seeds, flax, sliced fruit and berries and gluten free cereal bits.
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Carrie grew up with food allergies on a farm in rural Alberta with a family that baked fast and loose with butter and cream. Her family served dessert at every meal – literally. She first began mucking around with recipes in the kitchen to accommodate her children’s various allergies, as well as manage her husband’s diabetes. Her own diagnosis of Celiacs disease launched her into the world of blogging with a passion to help others navigate living gluten-free without having to give up the foods they loved. She looks forward to continuing to share her love of good food and family.
You can find Wheatfree mom at www.wheatfreemom.com @wheatfreemom on Instagram Twitter and Facebook Eighth Edition -
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Smoothies are healthy, convenient and portable anytime drinks that nourish and fuel the body. Full of proteins, vitamins and minerals they are the perfect meal in a glass or in this case bowl.
This Tropical Salsa Smoothie Bowl contains exotic flavours of the Caribbean including mango, pineapple and coconut. It’s topped with chia seeds, toasted coconut flakes, and a tropical salsa.
1 cup frozen mango ¼ cup fresh cut pineapple 1 banana ½ avocado ½ cup coconut milk ¼ cup pineapple juice Chia seeds Organic coconut flakes, lightly toasted Pomegranate seeds 1 tbsp fresh mango, diced 1 tbsp fresh pineapple, diced ½ kiwi, diced Blackberries
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To make salsa lightly mix together 1 tbsp mango, 1 tbsp pineapple, 1 tbsp kiwi and 1 tbsp pomegranate seeds. Set aside. Add mango, ¼ cup pineapple, banana, avocado, coconut milk and pineapple juice to blender. Cover and blend until smooth. Pour into a bowl, add your tropical salsa and toppings. Use a spoon or straw to scoop up the deliciousness. Serve immediately.
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A berry smoothie enhanced with the flavours of mint and orange provide a burst of flavour and a fresh finish.
1 cup frozen berries ½ avocado 1 cup fresh spinach ½ cup coconut milk Zest & juice of 1 medium sized orange 1/4 cup mint leaves, fresh 1 tbsp frozen raspberries Chia seeds 1 tbsp toasted, slivered almonds
In a blender add frozen berries, avocado, spinach, coconut milk, orange juice and mint. Cover and blend until smooth. Pour into bowl and sprinkle on your chia seeds, orange zest, frozen raspberries and toasted almonds. Serve immediately.
Wanda Baker is the author of food & life blog bakersbeans.ca, mom to 2 kids, and wife to Rob. Following a career in marketing and events, Wanda started blogging in 2006 as a way to share adventures and recipes. Her love of food started as a young child baking in the kitchen with her mom. From here she progressed to watching Julia Childs on Saturday mornings before eventually graduating high school and moving to Vancouver where she was surrounded by a food culture unlike anything she’d encountered before. When she’s not blogging, Wanda is recipe testing, planning city wide food events, freelancing as a social media manager, sewing monster patches onto ripped jeans, sneaking chocolate, and dreaming up new recipes to make. Eighth Edition -
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