ISSUE 49 | APRIL 2018 | QUESNEL, BC
discover
WELLNESS Inspiring a Healthy You
HOW TO STRENGTHEN B O N E Swith
Herbal Infusions
F R E E
Richbar Golf & Gardens
SPRING SEMINARS
ACG ACCOUNTING
Make this tax season stress-free.
P R O F E S S I O N A L . P E R S O N A L . F R I E N D L Y
PRUNING & PLANTING - $45
250-992-7501
SATURDAY, APRIL 21 @ 10:30 am
2401 Campbell Cres. Quesnel
We want you to be successful in your garden. Learn proper pruning techniques and the best planting methods for our area. Roy will also discuss the various organic products we have available and how to understand labelling and ingredients. Dress for the weather as this is an outside seminar. Receive a $45 voucher towards the purchase of your choice.
FAIRY GARDEN - $25
SATURDAY, APRIL 28 @ 10:30 am
Create a place where pixies, fairies and gnomes gather to play in their own magical miniature garden. NO AGE LIMIT: perfect for kids, parents and grandparents alike. We will help you build a tiny TAKE HOME woodland garden. Get ready for fun and to let your imagination soar.
UNUSUAL & UNIQUE - $ 40 FRIDAY, MAY 4 @ 6 pm
NEW!
A fun evening out with friends finishes with the easiest TAKE HOME project yet. Do you know what Tillandsias are? Have you seen Albuca Frizzle Sizzle yet? Jean will discuss these and other interesting plants for your home. Includes appetizers, glass of wine and a TAKE HOME indoor project.
HANGING BASKET - $30
SATURDAY MAY 5 @ 10:30 am
This extremely popular seminar results in a beautiful TAKE HOME project to enjoy all summer long. Anne demonstrates correct planting, fertilizing, watering and pruning techniques. You will make your own 12” hanging basket for the sun or shade.
KIDS STRAWBERRY PLANTER - $20
FRIDAY MAY 11 @ 4 pm
Kids love digging in the dirt and this yummy TAKE HOME project is designed just for them. Create a tasty treat for mom, just in time for Mother’s Day.
PEPPER POT - $40
FRIDAY, MAY 25 @ 6 PM
NEW!
Ay, carumba! Peppers add flavour, colour and HEAT to your cooking. This Mexican fun themed evening includes a Margarita, appetizers and a TAKE HOME patio pepper pot.
Pre-register by phone:
(250) 747-2915 All supplies included. No substitutions on plants or container. 3028 RED BLUFF RD., QUESNEL BC For April hours of business please check our website www.richbarnursery.com
Tel: 250-992-7691
Fax: 250-992-7692 Suite 100-488 McLean St. Quesnel, BC V2J 2P2 www.quesnelemploymentservices.com
Training Wage Subsidies Workshops Short-Term Training Self Employment
contents
April
issue 49 - 2018
4 Get Your Greens On! Leafy green recipes from My Awesome Foods to kickstart your spring cleansing.
Published by Jennifer Reed, R.H.N. Hello! I’m a Registered Holistic Nutritionist residing in Quesnel, B.C. where I was born and raised. I’m passionate about living in a healthy community, which is what inspired me to create Discover Wellness Magazine and the annual Discover Wellness Health Fair & Market. Both are platforms to showcase and bring together our local health and wellness leaders, many of which have become dear friends to me and continue to inspire me every day. I thank you for taking the time to read on and treat yourself to a little TLC. Take care, Jennifer
6 Is it Challenging to be a Vegetarian? RHN Karen Gilman addresses a few common concerns about eating a vegetarian diet.
10 How to Strengthen Bones with Herbal Infusions Bones are living tissue and can be strengthened and supported. Learn a few tips on how to care for your bone health using a natural approach from Herbalist, Meagan Visser.
12 Tofu & Tempeh
Discover Wellness is a monthly publication distributed in Quesnel, B.C. featuring various health and wellness articles from professionals and enthusiasts, delicious recipes from holistic nutritionists, a professional directory and local event and workshop listings.
New to tofu and tempeh? Learn a few tips on choosing the right type of tofu for your dish and how to store and season it.
FOUNDER, PUBLISHER & DESIGN Jennifer Reed - Spiral Health
Nothing but good can happen from reducing or eliminating refined sugars in the diet.
14 Three Health Benefits to Reducing Refined Sugar
EDITOR Jennifer Reed Jenny Schweyer - Silver Bullet Text CONTACT US Discover Wellness Magazine 252 Gardner Street Quesnel, B.C. V2J 3G6 Telephone (250) 255-2449 Email info@discoverwellnessbc.ca ADVERTISING & ARTICLE SUBMISSION Contact Jennifer at 250-255-2449 or email info@discoverwellnessbc.ca SUBSCRIPTION To subscribe for free online please visit: www.discoverwellnessbc.ca
APRIL 26 · 27 · 28, 2018
Disclaimer The opinions expressed within are those of the writer and not necessarily those of Spiral Health. Those with health concerns should seek professional advice from a healthcare provider as all content found in Discover Wellness is for informational purposes only and is not intended to substitute for professional healthcare advice, diagnosis, or treatment. NELSON, BC
W: discoverwellnessbc.ca E: info@discoverwellnessbc.ca facebook.com/discoverwellnessquesnel instagram.com/discoverwellnessbc
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Swissy Chard Sally
Vinaigrette Cesar Salad
Ingredients: 4 leaves Chard (any colour) 4 large leaves of kale 1/4 cup raw walnuts ¼ cup raw sunflower seeds 1 avocado
Ingredients: 6 cups chopped romaine 3 Tbsp. olive oil 1 egg 1 Tbsp. grainy Dijon mustard 1 Tbsp. pepper 2 cloves garlic Juice 1/2 lemon 3 dashes Tabasco (hot sauce of choice) 1 Tbsp. white vinegar 1 tsp Braggs 1 Tbsp. melted honey 2 Cracks rock salt 1/4 cup feta cheese
Dressing: ¼ cup avocado or olive oil 1 Tbsp. Dijon mustard 1 Tbsp. jam of your choice or maple syrup 1 Tbsp. apple cider vinegar 1 tsp of onion powder 4 cracks rock salt HINT: Before you put the nuts and avo in – get your hands in there with the greens and 1.5 Tbsp. of dressing and massage it. Takes the “leather” feel away from the kale.
Blend with a hand blender until creamy, add romaine. Squeeze the other half of lemon over salad.
Hillary Shearing is a Certified Holistic Nutritionist in Kersley, BC. Please visit www.myawesomefoods.com to try more of her awesome recipes!
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Healthy cooking starts with a sharp knife! Reed’s Saw Repair Matt Reed
250-992-7000 matt.reed@shaw.ca
Knives Scissors Lawn mower blades Hedge clippers Commercial saw filing
Harvest Boxes Local, Organic + Fair Trade Groceries
ORder online longtablegrocery.com
Is it
Challenging to be a
Vegetarian? - by Karen Gilman, R.H.N.
Being a vegetarian has several advantages, both from a health and environmental perspective. A vegetarian is someone who does not eat meat, chicken or fish but most likely eats eggs, cheese and other dairy products. A vegetarian does eat plantbased sources of protein like beans, legumes, nuts and seeds. Medical research has suggested that vegetarian diets may reduce the risk of heart disease, obesity, type 2 diabetes and potentially some cancers. Environmental research also suggests that we may reduce our carbon footprint by following a plant-based diet.
or eggs you can get enough protein. You may be surprised to learn that vegetables have protein too! Our culture seems to be protein-obsessed and we tend to eat more protein than we actually need. The important thing with protein is to eat a variety of these plant-based foods to ensure you get all the different amino acids that make up protein. While meat is thought to deliver a complete protein, plant-based sources do not. So, the key is to eat a variety of these plant-based sources.
Concern: You can’t get enough calcium.
So, why don’t more people adopt this way of eating? Perhaps it is because of the perceived challenges or ‘concerns’ of being a vegetarian that discourage people from making the switch. These so-called ‘concerns’ are easy to overcome and should not stand in the way of choosing to become vegetarian, or at least reducing your animal protein consumption. The most common concerns about a vegetarian diet are:
Reality: Plants contain calcium too! It is not only dairy products that contain calcium. Broccoli, kale and Swiss chard all have calcium. So do black beans, chickpeas, soybeans and almonds. In addition, the non-dairy beverage industry, aware that so many people are choosing not to drink cow’s milk, has been fortifying some of their products. It is important to read labels to see which brands have calcium.
Concern: You can’t get enough protein eating plants.
Concern: You can’t get enough iron.
Reality: As long as you eat beans, legumes, nuts, seeds, tofu
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Reality: Plant-based iron is more difficult for the body to absorb than animal-based iron. However, if you add some
Vitamin C (think oranges) when you are eating iron-rich food, you will increase absorption. Some options include lentils, pumpkin seeds and lima beans.
Concern: You can’t get enough Vitamin B12. Reality: Vitamin B12 is very important and it may be difficult to get on a plant-based diet since it is mainly found in animal products. However, more and more products are fortified these days, so check cereal box and non-dairy beverage labels to see which ones contain Vitamin B12. If your favourite brands do not contain any, consider taking a supplement. Talk to your doctor or healthcare provider before taking any supplements.
Concern: You can’t eat out. Reality: Think all you’ll be eating in restaurants is salad and French fries? Maybe if you go to a steakhouse you will, but if you choose from the multicultural offerings in your city, you can have black bean burritos at the Mexican restaurant, tofu stir fry at the Chinese restaurant, vegetable soba at the Japanese restaurant, hummous and falafel at the Middle Eastern restaurant, chickpeas and lentils at the Ethiopian restaurant…… I could go on, but you can see how many options there are. Don’t forget the usual standby: pizza and pasta are also vegetarian-friendly.
Concern: You have to spend hours in the kitchen prepping. Reality: Making meals from scratch does take some time, but there are lots of ways to make meal preparation faster and easier. Plan your weekly meals before you go grocery shopping, buy canned beans and canned tomatoes, pick one day per weekend to chop and dice to get ready for the week ahead. Planning ahead is the key to ensuring quick meal prep.
Concern: All you eat is tofu and salad. Reality: Tofu and salad can both be part of a healthy vegetarian diet. But, as you can see there is so much more to eat. Right? Has your child decided to become vegetarian? Worried they aren’t eating properly? Sign up for my newsletter www. nutrilicious.ca. Email me at karen@nutrilicious.ca with your questions.
I am a Registered Holistic Nutritionist (TM) and mom to two teenage girls. For me, preparing vegetarian meals for the past 30 years coupled with the Diploma in Natural Nutrition from the Canadian School of Natural Nutrition, has provided me with the insight and tools to support families whose children are vegetarian.
professional DIRECTORY AROMATHERAPY Essence of Nature - offers 100% therapeutic grade essential oils and blends to help improve health and well being. Aromatherapy consultations are available to customize a blend or incorporate oils for certain ailments. Katie also offers Reflexology, Reiki, & Sports & Relaxation Massage. Contact Katie 250-255-0563.
ESSENTIAL OILS When it comes to our essential oils, Young Living sets the standard for purity and authenticity. We carefully monitor the production of our oils through our unique Seed to Seal process, ensuring purity and protecting nature’s living energy in every bottle. Visit www.houseofhunts.com/essentialoils
FITNESS / GYMS Q Fitness We carry a wide range of supplements, from preworkouts, to protein powder and BCAA’S to help you reach your fitness goals. Keep informed by following us on Facebook. 250-992-9711 www.quesnelfitness.ca
HEALTHY FOOD / FARMS GRASS FED-FINISHED BEEF Happy, healthy beef! NO grain, NO GMO’S, NO hormones, NO growth implants, NO antibiotics. Raised on pasture with kindness and respect. Individual cuts or by the side. Springhouse area of Williams Lake. Visitors and enquiries are welcomed. Please contact Debbie Irvine B. Sc. (Agr). Ph: 250-392-9418 or e-mail: springhousedebbie@thelakebc.ca. HAPPY, HEALTHY PASTURE RANCH RAISED LAMB Our lambs are raised on pasture and processed at a government inspected facility, Kawno Farms in Prince George. Individual cuts available. Contact Alice McDougall at Double M Ranch in Quesnel 250-747-1675 Visit Double M Ranch on Facebook. Loco Local Market provides high quality, organic, whole foods in any quantity. We sell only the finest grains, flours, nuts, seeds, oils, vinegars, baking supplies, beans, dried fruit, herbs, spices and many specialty mixes. Contact us to find out more locolocalmarket.com, locolocalmarket@gmail.com
MASSAGE, REGISTERED Hands on Health Massage Therapy provides personalized injury prevention and rehabilitation, Pain and Chronic Disease Management, as well as Self Care tools to help you live life to your fullest potential. Christa Pooley is a Registered Massage Therapist with the College of Massage Therapists since 2004. 250-983-2362
PET / ANIMAL HEALTH We help critters of all shapes and sizes. Modern technology onsite for fast & accurate answers regarding your pets health care. Our team cares for your pets with compassion and respect. Dr. Ginger Langan - Dragon Lake Veterinary Hospital 250-747-1429 www.dlvet.com #2371 Larch Ave., Quesnel New patients always welcome.
PHYSIOTHERAPY, VESTIBULAR (DIZZY/VERTIGO) Vestibular Rehabilitation: Benign paroxysmal positional vertigo (BPPV), Meniere’s disease, vestibular neuritis, labyrinthitis, migraine associated vertigo, age- related balance and dizziness, concussion management, bilateral vestibular lesions, cervicogenic dizziness, persistent postural-perceptual dizziness (PPPD). Depending on your diagnosis, treatment can take as little as one visit and in other cases 6-8 visits. phoenixphysiotherapyclinic.ca 250-562-8248
REFLEXOLOGY Pür Zen Reflexology - Reflexology promotes relaxation, improves circulation, reduces pain, soothes tired feet, and encourages overall healing. It can be used as a complimentary therapy for cancer patients. Tammy McHugh is a certified Foot Reflexologist. Contact Tammy at 1-604-316-7768 or purzenreflexology@gmail.com or find her on Facebook.
VISION CARE Three Opticians on staff to serve you. We have Quesnel’s best pricing, highest quality lens, excellent service. Large choice of frames, choice of lenses, progressive, bifocal, transitions, sunwear, safety. One hour on instock single vision. Direct billing. See us! Lensmasters Optical West Park Mall 250-992-5240.
WOMEN’S HEALTH Women’s Health @ phoenixphysiotherapyclinic.ca phone: (250) 562- 8248 • Post surgical breast care • Pelvic Floor rehabilitation • Affordable group Pelvic Floor – Core classes cover pelvic floor remapping, effective kegels, and the basics of core activation • 1:1 consults available
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Prescription for Wellness Nature's Prescription for Wellness Nature's Prescription for Wellness Nature's Nature's Prescription for Wellness Nature's Prescription for Wellness Follow us on Facebook to see our Nature's Wellness FollowPrescription us on Facebook for to see our Follow us on Facebook to see our Follow us on Facebook to see events, our store promotions, sales, Special Nature's Prescription for Wellness Follow us on Facebook to see events, our store promotions, sales, Special store promotions, sales, Special events, store promotions, sales, Special Follow us on Facebook to see events, our Recipes and the latest health articles
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- by Meagan Visser, Herbalist and Blog Coordinator at the Herbal Academy
Six months ago, my then six-year-old son fell off a set of monkey bars at the park and broke his elbow. As soon as I saw it, my nursing instinct said to get him to the emergency room fast as his arm was either dislocated or broken. I knew we would need X-rays to tell.
Sure, in nursing school I learned that bones were made up of living tissues, but I didn’t think much about it beyond that.
It was, in fact, broken, right at the elbow. In technical terms, the lateral epicondyle of the humerus bone was completely fractured.
It wasn’t until I started looking into how to help my children have healthy teeth from a natural perspective that I learned a lot more about bone health in general. I discovered more about how bones heal and mend themselves when they are damaged, and that most damage can be corrected when given the right environment: one full of the right nutrients.
He had to be admitted to the children’s hospital and scheduled for surgery as soon as they could get him in. He ended up needing an open reduction surgery because the fractured bone segment was displaced, which resulted in three steel pins inserted to hold the bone in place and a temporary cast to be worn for 3-4 weeks.
You see, bones are made up of three main types of bone material: compact bone, spongy bone and bone marrow. Compact bone makes up 80% of bone and is what gives bones the strength and support the body needs to move. Compact bone is made up of four different kinds of cells that build, maintain and break down bone as needed.
After surgery, the main concerns were that the bone would fuse back properly and that his growth plate wasn’t damaged. We were given instructions on how to manage the arm and cast at home and when to follow up with his surgeon for regular X-rays to see how the bone was healing.
Three of these cells create the bone matrix. The bone matrix is composed of collagen and non-collagenous proteins, water and mineral salts (calcium and phosphate). The proteins give bones their flexibility while the minerals give bones their hardness, and both are necessary for strong bones.
As a natural-minded parent, I wasn’t thrilled with all the medications and X-rays my child had received (and would continue to receive), but I recognized that in some situations those things are necessary and beneficial. Nonetheless, I was determined to take my son home and do the best I could to support his body during the healing process using herbs and nutritious food.
When a bone is damaged, new bone building cells called osteoblasts surround the damaged area and form new bone. Many of these cells become trapped in the newly formed bone where they turn into osteocytes. These cells transfer minerals and communicate with other cells within the bone matrix. Osteoblasts that were not trapped end up forming lining cells that cover the newly formed bone, and they too play an important role in letting molecules in and out of the bone. (Introduction to Bone Biology: All About our Bones, n.d.; School of Life Sciences | Ask A Biologist, 2011; What Makes Bones Strong, 2015)
Today, I’d like to share how I used herbal infusions to support and strengthen his bones as they were mending.
Bones Are Made Up of Living Tissue Before I got into healthy, natural living, I never thought much about bones other than writing them off as “hard rocks.”
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Nutrients That Assist in Strengthening Bones When it comes to providing the body with the nutrients it needs to strengthen and even rebuild damaged bone tissue,
nutrition will play a pivotal role. Eating a healthy, well balanced diet will go a long way, but when damage has occurred, supplementing with nutritional and herbal supplements can be very helpful.
(HCN), which may cause nausea, vomiting, and diarrhea. The emetic (vomiting) action occurs only if these plant parts are used fresh. Cooking (boiling) for 30 minutes reduces the HCN content dramatically” (Elder Monograph, n.d.).
Phyllis Balch, in her book Prescription for Nutritional Healing, recommends boron, calcium, magnesium, glucosamine and chondroitin, silica, vitamin A, vitamin B complex (with extra B5 and folate), vitamin C, vitamin D3, zinc and an amino acid complex when it comes to providing bones with important nutrients. Many of these nutrients do not affect the bone directly, but they work in other ways such as impacting mineral absorption, cell wall permeability, reducing inflammation and increasing tissue repair (Balch, 2006).
My Bone Building Protocol
Along with diet, a good multivitamin can help to provide many of these valuable nutrients. Extra nutrients that are needed beyond what a multivitamin can provide can be added in if needed. When it comes to herbs, I’ve found that nutritive herbs (those that contain vitamins and minerals) are another great way to help strengthen bones. Seaweeds like chlorella, spirulina and kelp are full of minerals. The easiest way I’ve found to get my kids to take seaweed supplements is by adding them to smoothies.
Now that you know how important nutrition is to the rebuilding of bones and how vitamins, minerals, and herbs can assist in providing these nutrients, I’d like to share the bone building protocol I used for my son each day, as well as a recipe for a mineral-rich herbal infusion that can be used to strengthen bones any time. * Real food diet with lots of bone broth, cultured dairy and healthy fats (minimal grains and sugars) * Extra gelatin/collagen * Children’s probiotics * Daily children’s multivitamin * 1000 mg vitamin C * 1600 mg vitamin D3 with 40 mcg vitamin K2 * Herbal mineral infusion (1 cup a day) * Elderberry syrup (1 tsp. 3-4 x day) * Elder leaf syrup (1/2 tsp. 3-4 x day)
Bone Strengthening Herbal Infusion
Mineral-rich herbs like oats, nettles, red raspberry, dandelion, chickweed, lambsquarter, purslane, red clover, horsetail, parsley and so many more can be used in meals and herbal infusions on a daily basis (Duke, 1997; Hoffmann, 2003). Even herbs like hawthorn berry and all parts of the elder plant have been used to help with bone repair. Hawthorn not only helps to move calcium from the bloodstream into the bone, but it also stabilizes collagen and encourages formation of the bone matrix (Balch, 2012).
Adapted from Rosemary Gladstar’s High-Calcium Children’s Tea
Elder is even beneficial for strengthening and building bone. Herbalist Stephen Buhner, in a Facebook post about using elder for fractures, says that, “The [elder] plant is used this way in SE Asia but nowhere else as far as I know and certainly not in the western world. It is the leaves, stems, bark, or root that must be used (see my extended monograph on the plant in Herbal Antivirals). Many phyto-hysterians in the US continually assert the leaves, stem, bark and root are poisonous, a complete untruth. They are emetics UNLESS the plant is boiled, which inactivates those constituents” (stephen. buhner, 2016).
Directions Combine herbs in a glass jar and label.
The elder monogram from The Herbarium explains the poisoning concern a bit further stating, “Elder bark, leaves, roots, seeds and unripe berries contain hydrocyanic acid
This infusion can be drank on a daily basis. Ingredients 3 parts rosehips 2 parts lemon balm, nettle, oatstraw, red raspberry 1 part horsetail
To use, fill a clean glass jar ⅓ full of herb mix, pour just boiled water over herbs, filling jar 1 inch from the top. cover and let this sit 4-12 hours. Strain and compost herbs. Lightly sweeten, if desired, and drink tea daily. Dosage: Adults: 2-3 cups daily Children: ½ – 1 cup daily (age-based dosing is recommended)
Tofu & Tempeh - by Karen Gilman, R.H.N.
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Mention tofu to some people, and they instantly say they don’t like it. I bet half of these people just haven’t tasted a good recipe with tofu. As someone who has not eaten meat or chicken in about 30 years, tofu has always been part of my diet. I use it in soups, salads, stir fries, salad dressings and sometimes in dessert. Tofu can be confusing because there are so many types of regular and organic types; silken, soft, medium firm, firm, extra firm and now you can buy sprouted tofu. Choosing which type of tofu is ultimately based on your recipe and preference. First and foremost, it is im-portant to choose organic so that you don’t eat genetically modified soybeans. Here are more tips: Soft or silken tofu has the highest moisture content. This type of tofu is best used in soups, sauces, salad dressings, smoothies and desserts like pudding. Health food stores sell this type of tofu in the refrigerated section of the store. They also usually carry a shelf-stable version sold in a box in the Asian section of the store. Grocery stores sell this tofu in the refrigerated deli section. Medium firm, firm or extra firm tofu can be used interchangeably depending on person-al preference. These are best used in stews or stir fries where you need the tofu to hold its shape. Sprouted tofu is made from sprouted soybeans and comes in different textures. You can also buy tofu that comes flavoured with smoke, teriyaki or mango. Visit an Asian grocery store and you’ll see tofu in bulk, floating in a jug of water or packaged like puffs or balls. Some chefs recommend using a press to remove excess water from medium-firm, firm and extra-firm tofu so that it can absorb more flavour during cooking. To press the tofu without using a tofu press, take a plate and line it with paper towels then place the tofu block on the paper towels. Put another layer of paper towels on top of the tofu and place a cutting board on top and weigh it down with heavy books or cans for an hour. You can also freeze the tofu and, once it is defrosted, squeeze out the water with your hands. Freezing tofu changes its texture and makes it more crumbly. Either way both pro-cedures will allow the tofu to absorb more flavour.
More recently I have added tempeh to my repertoire of vegetarian proteins. Tempeh is a fermented form of tofu that originated in Indonesia. It can be marinated and cooked the same way as tofu but does not require pressing. While tempeh is also made from soybeans, it has a different texture and is more nutritious than tofu, as it is less processed and contains more fibre and protein. Its texture is very firm and it has a deep earthy flavour that becomes more pronounced as it ages. Season tempeh as you would tofu.
I am a Registered Holistic Nutritionist (TM) and mom to two teenage girls. For me, preparing vegetarian meals for the past 30 years coupled with the Diploma in Natural Nutrition from the Canadian School of Natural Nutrition, has provided me with the insight and tools to support families whose children are vegetarian.
Ginger Tempeh Ingredients 1 8oz block of tempeh 1 tbsp coconut oil 2 tbsp. tamari soy 4 green onions 2 cup broccoli florets Marinade ¼ cup honey Juice from 1 lime 1 tbsp tamari soy 1 tbsp ginger 1 clove garlic Combine ingredients for marinade. Slice tempeh thinly and marinate in the sauce for at least 1 hour. Remove tempeh from marinade and put marinade aside. Heat a wok or frying pan with coconut oil and brown tempeh on both sides. Remove from pan. Add a little more co-conut oil and cook green onions and broccoli for a few minutes. Add 2 tbsp tamari soy to reserved marinade and pour over the green onions and broccoli. Add tempeh and cook until warmed through. Serve over rice.
Tofu is bland, so seasoning it is important. The best flavour is achieved by marinating it for a few hours. Add some honey or maple syrup to the marinade to help the tofu get crispy while it cooks. My favourite marinade includes tamari, garlic, ginger and honey. I try to let the tofu marinate overnight. If this is not possible give it at least an hour.
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3 Health Benefits to Reducing Refined Sugar - by Dinah Johnston, R.H.N.
3 health benefits: 1. Reduced Inflammation. Elevated blood sugar levels are irritating and damaging to many body systems. Eventually, this leads to inflammation throughout the body. Inflammation due to high sugar consumption can occur anywhere in the body and is a contributor to many chronic illnesses including arthritis, diabetes, cardiovascular disease and poor skin health.
2. Improved Moods. You know the feeling. Tired, hungry, and a little bit irritable. Grab a chocolate bar. You immediately get your “fix” as the processed sugars trigger the release of chemicals that set off the brain’s pleasure centers. You’re left about half an hour later crashing again, craving more, still hungry. A vicious cycle that contributes to mood swings, irritability and poor concentration.
3. Reduced Body Fat. Once sugar stores are full, the body begins to store the excess into fat. This isn’t always fat that can be seen externally. Globules of fat end up building up internally on and around your vital organs (most of which are located around the abdomen) which can contribute to a variety of internal health conditions or excess weight.
Sugar is a naturally occurring substance that has been part of our diet for thousands of years. All carbohydrates (i.e. fruits, vegetables, refined and complex carbohydrates) break down into various molecules of sugar, which include glucose, fructose and galactose. So does it matter where we get the sugar if they all break down to be the
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discoverwellnessbc.ca
same thing? Yes, it does. Fruits and vegetables, for instance, are full of naturally occurring sugars but include a multitude of other benefits including vitamins, minerals, fiber, water and enzymes which aid in proper digestion and nutrition. Refined products like white bread, candy or baked goods offer little nutrients and benefits to our body.
Dinah is a Registered Holistic Nutritionist (R.H.N.) and Reiki Practitioner at Soul Vitality in Victoria, BC. As an R.H.N., Dinah specializes in intestinal/ digestive health, stress management and weight loss. She works with you to find a diet that suits YOUR body and lifestyle. Contact Dinah at: Email: soulvitalitywellness@gmail.com Instagram: @soul.vitality Facebook: Soul Vitality
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