It's Ethical to Eat In The Healthy & Active Way

Nowadays, eating  in the Healthy and Active way  could qualify as being a form of ethical activism. It defies the usual rituals of eating dairy, meat and eggs.  The farming and consumption of these products en masse has affected the balance every single one of us on every level from the personal to the local to the global.  Consumption of these foods has cost us our health, smaller businesses and contributed to pollution and global warming.

Eating Less Meat Is Better For the Planet

Farming animals is one of the main causes of water shortage in the western United States. Farming animals require between three and eleven times the water required to grow an equivalent s crop.

 

Sadly, more than 90 percent of the Amazon rain forest cleared since 1970, or about 45,000 square miles, is now being used by the meat industry, either for land for cattle to graze on or to grow crops to feed farm animals. The runoff from factory farms is laced with feces, bacteria, hormones, and antibiotics, which can dangerously affect our arable soil and drinking water.

Furthermore, farming animals causes almost forty percent more greenhouse gas emissions then all the trucks, planes and cars in the world. The digestive processes of farmed animals (including their excrement, which is 130 times that produced by the U.S. human population); combine to release astounding amounts of carbon dioxide, methane, and nitrous oxide into the atmosphere.  This gaseous pollution, in turn, contributes to global warming.

Eating Less Meat Promotes Less Violence

When you become vegan you are also making a strong statement against violence and cruelty to animals. Close to 10 billion animals, (not including fish) are slaughtered every year for food.  Many of these animals are raised in inhuman conditions and slaughtered in ways that most of us could not watch for two minutes on a video.

In Texas alone, feedlots produce more than 14 million pounds of particulate dust that just flies into the air and is sits in the atmosphere. This musty mix contains biologically active organisms such as bacteria, mold, and fungi from the feces and the feed causing allergies and sickness. Enormous animal waste ponds also emit airborne poisons that can cause inflammatory immune problems in humans.

On top of that, the EPA has found that 80 percent of the toxic ammonia gas in the United States comes from the excrement of farmed animals.

Eating Less Refined Foods

Part of the Healthy and Active Lifestyle is eating less processed foods. In fact, eating none at all is preferable.

Reflect on the good you can do in the world if you decide to lead a lifestyle that is more healthy and active. It is not only good for you, it’s good for the planet.

Aromatherapy That Inspires Exercise

Working out is literally a pain for some people. However having an exercise regimen is an essential part of any weight loss plan.  You can use essential oil therapy to help you stay motivated and feel positive about working out every day.

Here is a short list of oils that can help stimulate you, wake you up and motivate you to get off the couch and on the bicycle, to the swimming pool or to the gym so you can adhere to your exercise regimen.

Orange 
Orange oil has a campherous quality that keeps you alert, energetic and sharp. The smell is Traditionally this oil is known as the oil of joy! Orange essential oil  is calming and energizing at the same time. Orange oil, whether it be bitter orange, blood orange, sweet oil, mandarin or tangerine makes you feel refreshed, alive and a bit more perky. It instills a positive attitude and uplifts the spirit. It is a natural agent of elation.

Lemon
Lemon is bracing and enhances focus, stamina and performance. It helps you exercise for  longer than you thought was possible.  Lemon oil also has the psychological effect of making it feel like "it's a brand new day."  For a brisker scent of lemons, try oil made from Meyer lemons.

Grapefruit
Like most of the citrus oils grapefruit improves mood and sharpens the senses. It makes you feel refreshed, awake and can prevent fatigue while working out. At the same time grapefruit also has a directly relaxing effect on you that relieves hypertension, irritability and the reluctance that sometimes comes when it is time to work out.

Lemongrass
Lemongrass essential oil improves focus and concentration so you are not prone to doing a sloppy or shorter work out.  It has a similar scent to lemon but a bit more herbaceous, grassy or floral. Lemongrass also uplifts the mood while at the same time instilling a sense of serenity and determination to get through your workout no matter what it takes.

Rosemary
Rosemary essential uplifiting, yet medicinal. It is a lovely oil for those who have lung problems to use.

Peppermint
Peppermint essential oil keeps you positive, alert and energetic. It has a nip to it that psychologically makes the brain “wake up” and usually the body follows. If you are nauseous or run out of breath while working out then peppermint can be of some use.
You can take a bath with diluted oils, apply the diluted oils to your skin or diffuse them through the air with a vaporizer.  Do this before you work out.  

One word of advice:  not every gym allows scent in their work-out spaces as some people are allergic or irrigated by strong aromas or perfume smells. If that is the case you just might have to be satisfied with smelling the aroma at home.

For more information or to book a consultation about  life style issues, anti-aging, diet and weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Health Clinic website that has a list of full services and products at www.pinewood.ca or call our Toronto Office at  (416)-656- 8100.  We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at info@pinewoodhealth.ca and we would be happy to answer any question that you have about our holistic health services

Healthy & Active Tips For Getting Enough Sleep!

"There are lab studies that show that if you're an eight-hour sleeper and you get six hours of sleep, that two-hour difference can impact your performance so that it equates to how you would perform if you had a 0.05 blood-alcohol level."

- Mark Rosekind, PhD, former NASA scientist

Sleep deprivation can make you feel quite woozy and no matter how much black coffee or green tea you drink you just may not be able to clear the fogginess from your brain.  When you don't get enough sleep you can also feel irritable, more susceptible to pain and less able to handle stress.  This might seem like just a set of symptoms that can be remedied with a nap or more sleep, but when sleep deprivation is chronic, you end up setting yourself up for a whole host of health problems, including an afflicted metabolism.

Sleep Deprivation Can Make You Sick

If you are not getting enough sleep, you might be setting yourself up for a host of health-related complaints  including an inability to concentrate, poor memory, lack of motivation, impaired judgement, high blood sugar and cardiovascular problems.

A lack of sleep also increases your cravings for carbohydrates and sugar which can lead to weight gain and eventually obesity.  Attempts to self-medicate with food can also magnify anxiety and depression and make you feel more fatigued than ever.  Not getting enough sleep slows glucose metabolism by as much as 30 to 40%, and can also lead to increased levels of a stress hormone called cortisol.

During sleep the body releases powerful growth hormones that are responsible for muscle repair and growth. Sleep deprivation slows the release of growth hormones. This is why an athlete needs much more sleep than the average person.  If you are trying to restore your health, this becomes an issue as well.

Healthy & Active Lifestyle Tips - How to Get More Sleep

Adults should get nine hours of sleep daily and adolescents and teens should get nine hours.

• Go to bed at the same time every night and wake up at the same time every day
• Early to bed and early to rise is better than late to bed and late to rise
• A daily nap may help repair physical and mental setbacks caused by an interruption in your sleeping routine.
• Make sure your room is dark and quiet
• A cooler sleeping environment is better than a warm one 
• Air should be circulating throughout the room so that you do not become hot and stuffy - if allergies are keeping you awake then consider buying an air cleaner
• Wear light cotton pyjamas or ideally, nothing at all
• Layer your bed with light sheet and blankets so you can keep as comfortable as possible
• Stop drinking coffee in the afternoon and you will sleep sounder at night
• Limit your alcohol intake as alcohol delays the onset of sleep which in turn causes shallow sleep, frequent waking and tossing and turning
• Unplug all electronic stimulations including the television or loud music one hour before bedroom ... do not bring lap tops or phones into the bed with you.

If you are having problems sleeping due to anxiety or worries, then consider meditating or listening to relaxing CDs before you go to bed.

If you are having troubles falling asleep a good natural remedy is a teaspoon of turmeric mixed into six to eight heated ounces of any milk that you are allowed on your Healthy & Active lifestyle plan including coconut milk, almond milk, rice milk or dairy.

For more information or to book a consultation about anti-aging, diet and weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Health Clinic website that has a list of full services and products at www.pinewood.ca or call our Toronto Office at  (416)-656- 8100.  We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at info@pinewoodhealth.ca and we would be happy to answer any question that you have about our holistic health services.

 

10 Foods That Improve Memory and Cognition

Memory loss, loss of cognition, brain fog...these are all conditions that can be improve by eating a healthy diet. If you want to take the steps to improve your brain function then try consuming the following foods.

1.  Coffee

Coffee improves mental acuity, memory and thinking. The dark bean also is rich with antioxidants and helps maintain physical brain health.  Coffee also lowers the risk of developing diabetes and cancer. It is a diuretic and mild laxative that can prevent the kind of foggy thinking caused by toxic bowels.

Coffee is most effective taken hot, black and without sugar, cream or other additives.  The stronger and darker the bean, the more enhanced the effect will be.

2. Dark Chocolate

Dark chocolate contains caffeine which is thought to play a role in maintain mental sharpness and brain function.  Chocolate is also rich in flavonoids, a class of antioxidant that improves blood flow and grain health by regulating cholesterol and lowering blood pressure.

The higher the cacao content of the chocolate, the better. Just two small squares a day should provide you with beneficial results.

3.  Walnuts

Walnuts are full of heart-healthy and anti-inflammatory components and provide an excellent source of alpha lineoleic acid.  This acid helps promote blood flow, which in turn helps promote the expedient delivery of oxygen to the brain. This sustains brain function, including cognitive function.

Walnuts can be enjoyed as a snack, in breads or even ground up and added to smoothies.  Walnut oil can be used as a salad dressing.

4. Wheat Germ

Wheat germ is a rich vegetarian source of choline that helps the brain produce acetylcholine. This is a neurotransmitter that boosts memory.  Wheat germ also has B vitamins and plenty of fibre, which is good for balancing blood sugar.

Wheat germ can be added to cereals, cookies, granola and baked goods. You can also whirl it raw into a smoothie in a blender.

5.   Goji Berries

The high antioxidant content in Goji berries supports brain function. Compounds in Goji berries fight narrowing of the arteries and supply the body with generous amounts of choline, which is an essential nutrient that combats Alzheimer’s disease.

No special preparation is needed to eat either the dried or the raw form of the berry.  The reason they are sold mostly dried is because the raw berry is very delicate and sometimes does not survive shipping.

The raw berries may be sold on branches or with stems to preserve their freshness in which case it is suggested you separate the fruit from the stem before consuming.

6. Soursop

Soursop is a large green fruit with a creamy, fleshy white interior. It is a native of Central and South America and tastes like a hybrid of banana, strawberry, orange and pineapple.

Soursop is a powerhouse of nutrition. It is full of B vitamins, vitamin C, Calcium, Iron, protein and healthy fats and carbohydrates. It has all the fuel that your brain needs to run smoothly.

Soursop promotes a general feeling of well-being by boosting your energy and improving your outlook on life. The fruit is also, anti-bacterial, antifungal, It is a known anti-depressant and also has sedative properties that can help put you to sleep.

This is an exotic superfruit that is mostly found in exotic Asian markets. It is eaten sliced in chunks.  Do not eat the seeds. It mixes well in a smoothie.

7. Blackberries

Blackberries contain proanthocyanins that once ingested, gather in the striatum part of the brain that governs spatial memory.  They also contain ellagatannis that once ingested, rest in the hippocampus, which is the brain’s memory control center.  The generous amounts of C, E and beta-carotene also help disarm cell-damaging free radicals that might circulating in the system.

Blackberries are best eaten raw. Eat a cup a day to receive the most benefits.

8.   Cherries

Cherries contain C0x2 inhibitors, which is exactly what you also find in many powerful pain-killing medications such as Vioxx and Celebrex. They also contain polyphenols that also clarify the blood so that it is not choked with cholesterol or toxins.

Cherries are best eaten raw. Eat a cup of cherries a day for best results.

9.  Oatmeal

Every organ in the body is dependent on good blood flow or you are at risk for narrowing of the blood vessels and the challenges that can bring the brain. Eating whole grains, such as oatmeal promotes the vascular and cardiovascular health needed to keep you thinking clear.  Oatmeal also contains vitamin E and Omega 3’s that can keep your thinking clear.

Eat at least one serving of oatmeal a day for best results.

10.  Water

It may be challenging for some to see water as being a superfood but when it comes to maintaining your brain function it is a very important ingredient to be ingesting on a daily basis. When a person becomes dehydrated, brain tissue you shrinks and that can impair cognitive memory over both the short and the long term.

Most adults need to drink at least eight glasses of water a day in order to preserve their brain function.

For more information or to book a consultation about anti-aging, diet and weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Health Clinic website that has a list of full services and products at www.pinewood.ca or call our Toronto Office at  (416)-656- 8100.  We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at info@pinewoodhealth.ca and we would be happy to answer any question that you have about our holistic health services.

Healthy Vegan Dips and Spreads For Spring

In the last few posts we have been discussing recipes for healthy vegan patties and croquettes.  In this post you will find some refreshing, healthy vegan dips that are light, nutritious and just perfect for spring.  

These dips can be served with just about everything. Besides croquettes and bean patties they also go well with chips of any kind, pitas, toasts and crudites  (cut up vegetables.)

Lime Spinach Spread

Makes 1 cup

 

10 ounces of frozen organic spinach, thawed, drained and squeezed dry scallions, chopped

2/3 white navy beans

¼ cup organic lime juice

1-teaspoon lime zest

½ teaspoon Dijon mustard

1-teaspoon maple syrup

½ teaspoon Himalayan salt

½ teaspoon fresh ground pepper

Combine beans, spinach and scallions in food processor and pulse for about 30 seconds until blended. Add lime juice and zest, Dijon, sugar, salt and pepper to taste.

Process until smooth. Serve with gluten-free crackers and bread or vegetables.

Roasted Garlic and Kale Hummus,

Makes 2 cups

1 bulb of fresh garlic

1 large can of organic chickpeas

½ cup fresh lemon juice

1/3 cup tahini

1 teaspoon salt

1 small bunch organic kale, chopped

2 tablespoons olive oil

Black Pepper

Chili Flakes

Preheat your oven to 400 F. Wrap garlic in a piece of foil leaving the top exposed and drizzle olive oil on top.  Bake garlic for 30 minutes until the cloves are tender and then squeeze the garlic out of the cloves.

Blend the garlic with all of the other ingredients until smooth.  Serve with raw vegetables or gluten-free tortilla chips.

Vegan Chipotle Cream Dip

Makes 1 cup.

½ cup organic raw cashews, soaked

¼ cup water

3 canned chipotles in adobo sauce

1 teaspoon apple cider vinegar

1 large organic clove garlic

squeeze of fresh lime

salt

cracked black pepper

Put all of the ingredients in a blender and blend until you reach the desired consistency. Serve with chips, crackers or vegetables.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.