Diet

Gluten and Dairy – Free Cookies Recipe

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Gluten and Grain - Free CookiesThis recipe is great for those who need to avoid gluten and dairy, but need a little sugar fix. These cookies are also easy to make and take very little time. Try it out and let me know what you think!

Ingredients:

  • 2 egg whites
  • 1 cup of icing sugar
  • 1 cup of ground up almonds (or hazelnuts)
  • 1 cup of coconut
  • 1/3 cup of dried cherries, cranberries, or blueberries (half of this can be chocolate chips but this is optional)

Directions:

  1. Beat egg whites until thickened up a bit.
  2. Combine all ingredients together
  3. Place on baking sheet (with parchment paper)
  4. Bake in oven for 25 minutes at 300F.
  5. Remove from oven, let cool, and enjoy!

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

Power Food: Pumpkin

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Three pumpkins with fall leaves with seasonal backgroundHalloween and pumpkin harvesting time are fast approach (and are here respectively). With that comes the use of pumpkins in décor and baking as well. Not only are pumpkins entertaining for the season and satisfying to the taste, but they also have some impressive health benefits. In the research world, much research has been presented for the health benefits of pumpkin seeds. However, the puree of the pumpkin also has some health benefits of its own. This blog will explore both components and how consuming each may contribute to good health.

Pumpkin Puree

As mentioned above, more of the research on pumpkins has been focused on the medicinal properties of the seed. However, the puree, though less heavily researched, does have some beneficial properties to it. Many do not realize that pumpkin contains one of the highest levels of vitamin A compared to its vegetable counterparts. It contains more than 200x the recommended daily allowance for vitamin A! In addition, the puree provides a source of fiber, flavonoids, and antioxidants. In addition to these constituents, pumpkins are considered a low calorie vegetable, which is often recommended for those with diabetes, high cholesterol, and high blood pressure. This low calorie vegetable accounts for approximately 30 calories per 100 grams!

Pumpkin Seeds

Much research has been devoted to the medicinal effects of this seed (that is often thrown away). Pumpkin seeds, similar to the pumpkin puree, are a good source of dietary fiber. However, this source of dietary fiber is loaded with beneficial oils, specifically unsaturated fatty acids, that aid in good health. Other beneficial nutrients found in pumpkin seeds include vitamin E, beta carotene, lutein,

Health Benefits

As a result of all of the components that the different pumpkin parts contain, the following list of therapeutic effects can be associated with pumpkins:

  • Anti – diabetic: beneficial in diabetes
  • Anti – oxidant: decreases oxidative stress
  • Anti – carcinogenic: beneficial against cancer
  • Anti – inflammatory: decreases inflammation
  • Diuretic: can decrease urinary tract and prostatic symptoms
  • Anti – helminthic: beneficial against different parasites
  • Estrogenic: promotes estrogen update, building, and use
  • HDL Cholesterol promoting: increases levels of HDL (good) cholesterol

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

Healthy Snack Ideas for Back-to-School

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Lunch box with sandwich,fruit and stationery on pink backgroundIt’s that time of year again! Preparing your child for another year of learning can be challenging with keeping with all of the different trends and requirements. On top of all of this, you need to find healthy snacks that your children will actually eat and that are nut free. Hopefully this will help you with your preparing for healthy snacks and lunches.

  • Fruits and Vegetables
  • Raisins or Craisins
  • Nuts and seeds (within what is allowed at the school)
  • Craisin Bars (or Pumpkin Craisin Bars) – look for the recipe in my blog
  • Mary’s organic crackers and hummus
  • Lara bars – even experimenting and making your own
  • Dried fruit – maybe making your own trail mixes with your child’s favourite dried fruits and seeds
  • Muffins – try to avoid making muffins that are high in sugar or sweets.
  • Kale or Beet Chips

The following tips might help you to be able to create a lunch that your child will eat even though it is healthy

  • Cut fruits and vegetables into fun shapes
  • Use bright coloured fruits and vegetables
  • Allow your child to help you make the lunch – more likely to eat it
  • Have fun with snacks – eg ants on a log
  • Mix it up – expose your child to a variety of different fruits and vegetables or snack in order to keep them from getting bored.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

 

How to Paleo the Right Way – A Guest Blog By Katelyn Butler Birmingham

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Paleolithic Diet Food ListThe Paleo diet has been on the market awhile now…people have had time to ‘digest it’ so to speak, but its more than just eating bacon and sausages every day. If you’re going to go Paleo, here are some important things to remember:

1)      Eat Whole Foods. This means if it comes in a can, a box, vacuum sealed or says ‘just add water’ it should be avoided.

2)      Fruit and Veggies are your friends: berries, apples, bananas, sweet potato, rutabaga, carrots etc

3)      Drink water! Add citrus, cucumber or berries to make it more exciting.

4)      Nuts and seeds are a great source of protein: Almonds, macadamia nuts, brazil nuts, pumpkin seeds, sunflower seeds…Go nuts!

5)      Meat, seafood and eggs are encouraged – but be mindful of portion size – no bigger than the palm of your hand.

6)      No Dairy!

7)      No Grains – no breads, pasta, cereals or rice

8)      Think of yourself as a Hunter/Gatherer – If you can’t hunt it or pick it from a tree/bush or from the ground, you probably can’t eat it.

9)      Spice things up – all of the spices under the sun are allowed.

10)   Have fun with food – create new recipe ideas!

Here is a Sample Day to get you started:

Breakfast:

  • One soft boiled egg
  • Two cups of combined steamed asparagus and red peppers
  • One cup of mixed berries
  • Herbal tea

Snack:

  • Handful of mixed pine nuts, walnuts and sunflower seeds
  • Water

Lunch:

  • Salmon salad with Apple slices.
  • Salad: lettuce, spinach, red onions, tomatoes, cucumber. Top with salmon and thinly sliced apple.
  • Dressing: Combine 2 Tbsp olive oil, black pepper and balsamic vinegar
  • Water with raspberries

Snack:

  • Piece of fruit of your choice
  • Water

Dinner:

  • Chicken breast with sautéed mushrooms, onions and bok choy
  • Side of mashed yams with cranberries and black pepper
  • Coconut milk to drink

The Paleo Diet has a lot to offer as far as eating well and feeling great – just remember the above and you’ll be well on your way!

Thank you to Elisha for allowing me to guest blog while she is away 🙂

Katelyn Butler-Birmingham, CCNM Naturopathic Medical Intern

@KTBB_ND