Superfood Spotlight: Raw Cacao

It's no secret that I love chocolate.  Ask me what my favourite food is, and pretty much without missing a beat, I'll say "chocolate" with a big smile on my face.  Sure, there have been other contenders for the top spot on my ever-evolving list of favourite foods, but my heart unwavering belongs to chocolate.  And the (chocolate) icing on the (also chocolate) cake?  Chocolate - real chocolate, raw cacao, not the processed, cheap crap that commercial chocolate-flavoured candy bars are made of - is loaded with health benefits.

First, raw cacao scores high on ORAC (oxygen radical absorbance capacity) lists for antioxidant activity.  Antioxidants fight free radical damage that can play a role in the development of health issues such as atherosclerosis, inflammation, premature aging, and even cancer.  Raw cacao is high in antioxidant polyphenols, particularly flavonoids.

Second, it's high in minerals iron, calcium, magnesium, copper, and zinc.  Iron forms the backbone of hemoglobin in red blood cells.  Calcium regulates muscle contraction, buffers acidity in the body, and makes up bone and tooth tissues.  Magnesium tends to be an underrated mineral, even though it performs over 300 functions in the human body, including regulating muscle contraction in conjunction with calcium, alkalizing tissues, balancing absorption of calcium, cleansing the blood, and fighting migraine and muscle pain by causing blood vessels to dilate.  Copper and zinc need to be in balance in the body, affecting mental and reproductive health - possibly why it's considered an aphrodisiac, and a symbol of fertility in ancient cultures!

Third, it's a good source of the amino acid tryptophan, which aids in muscle repair, as well as converting to the neurotransmitter serotonin.  Serotonin is one of your feel-good, happy, calming neurotransmitters, and acts as a natural antidepressant.  Further, serotonin converts into melatonin, which is needed to help regulate your circadian rhythms and tell you when to sleep.  The catch: cacao is also high in stimulant caffeine, which can help improve focus and mental clarity during the day, but inhibits sleep, so it's best to indulge earlier in the day.  The good news: if you do have trouble falling asleep when you need to, indulging in tryptophan-rich foods like raw cacao earlier in the day (i.e. morning and early afternoon) can help your body produce enough serotonin to convert to melatonin when it's supposed to, meaning sleep should come easier when you do try.

So, other than a high-quality organic dark chocolate, let's look at some great ways to include raw cacao in the diet.

Raw cacao nibs (Camino, organic)

1) Smoothies.  Add 1 tsp. to 1 Tbsp. raw cacao powder to your morning green smoothie for chocolaty flavour, as well as energy and antioxidants.  If your blender can handle it, try cacao nibs instead.  One of my favourite combinations:
PB Cup Smoothie
- 1 organic banana (fresh or frozen)
- handful organic leafy greens (e.g. baby spinach, spring mix, kale...)
- 1 to 2 Tbsp. peanut, sunflower seed, or almond butter
- 1 tsp. to 1 Tbsp. organic raw cacao powder or nibs
- ½ tsp. organic cinnamon
- 1 to 1½ cups unsweetened almond or coconut milk
- 2 to 3 ice cubes (optional if using frozen banana)

2) Baking.  Replace regular cocoa powder with raw cacao to give your baked treats an extra health boost.  Brownies, zucchini bread, muffins, cookies... yummy!  Add raw cacao nibs instead of nuts or chocolate chips for crunchy chocolate flavour combo.

3) Cooking.  One of my favourite chili recipes calls for a tablespoon of cocoa powder!  Cocoa adds an earthy depth to cooked dishes.  Why not use raw cacao for an extra dose of minerals?  Other ways to use cacao in your cooking include stews, mole sauces (these are very complex traditional Mexican sauces), and marinades or rubs for protein entrees.

Banana Nut Bread Oatmeal

4) Oatmeal.  If you haven't checked it out yet, my recipe for Banana Nut Bread Oatmeal uses cacao powder and optional nibs for a chocolaty craving-satisfying breakfast or snack.

5) Chia pudding.  Chia pudding is made by adding chia seeds to a liquid or plant milk and allowing it to set in the fridge.  Add a spoonful of cacao nibs to the initial mixture.  If you want to add cacao powder to your chia pudding, do so after it has set, and add the powder with a little bit of extra liquid to help it mix in smoothly.

6) Trail mix and energy balls.  Add a handful of raw cacao nibs to your bag of raw nuts, seeds, and organic sulphite-free cranberries to make a delicious energy-packed trail mix.  Add a spoonful or two of raw cacao powder and/or nibs to a batch of Coco-Cranberry Energy Balls or Raw Brownies for a tasty pre- or post-workout snack.  Now hit the trails!

7) Hot beverages.  The next time you stop in at your favourite cafe, top your plain latte with a sprinkling of cacao powder for a mocha flavour without adding sugary flavoured syrup.  A little goes a long way!  And did you know that "chocolate" as we know it was once an unsweetened beverage, spiced with chilis and enjoyed either hot or cold, as a health elixir for stamina and energy?  I love to make my own version of spiced hot cocoa in the colder months - so much so that my recipe for Spiced Hot Cocoa is the November Recipe of the Month on my website!

What are your favourite ways to enjoy cacao?

Tricks for a Healthy Halloween - Now That's a Treat!

Whether you celebrate with your little ones or with friends and coworkers, Halloween hauls don't have to ruin your health.  Here are my tips to help you enjoy the celebration without spinning off track.

For little ones going trick-or-treating:

1) Limit the number of houses you hit trick-or-treating.  Decide how you want to do this beforehand, and make sure the kids know the plan.
Make it fun:
- Choose houses with the best decorations and unique jack-o-lanterns.  See if you can take pictures of the decorations, and make sure to compliment the homeowner's decorations when you reach the door.  This takes the emphasis off just getting candy.
- If you're trick-or-treating in a group of 4 or more (e.g. 2 parents/chaperones and 2 children), split into teams and choose one street or block per team.  See who can finish their route first.  The winning team gets first pick of an extra (healthy) treat or item, such as sheets of stickers, temporary tattoos, or a small toy, from the chaperones.  When teams meet up again, they can trade up to 5 treats between them.

2) Let them choose a few pieces of candy to eat after trick-or-treating, then sort through the rest to either keep for another day or toss/give away.  Have them take out items they don't want, and set an upper limit (e.g. 5, 10, or 20 pieces) for the stuff they can keep.  If they tend to "toss" healthier items, like mini-boxes of raisins, save them anyway, either for yourself or for their lunchboxes another day.
Bonus: The "Switch Witch" is a neat idea to get rid of excess candy without your kids feeling deprived of their hard-earned haul.  Like the Tooth Fairy, the Switch Witch leaves something behind - crayons, bubbles, silly bandz, etc. - in exchange for the candy.

For trick-or-treaters visiting your house:

3) Choose "healthier" treat options.  Examples:
- Mini-boxes of raisins such as PC Organics (they come 14 boxes to a bag)
- Mini-bags of organic popcorn or non-GMO verified chips
- Organic chocolates such as Camino or Barkley's (you may find these in the bulk section or checkout counters at some health food stores)
- Organic lollipops such as Yum Earth
- Individual packets of SaviSeeds
- Non-GMO verified snack bars like Enjoy Life (also top-allergen-free) or Nature's Path
- Individually-wrapped ginger candies
Get creative and see what healthy options are available in your area.

4) Give out non-food treat alternatives.  Examples:
- Stickers
- Temporary tattoos
- Bubbles
- Halloween novelty items (e.g. spider rings, bouncing eyeballs, etc.)
- Pencils and erasers
- Crayons
- Play-Doh
- Small toys (e.g. army men, dinosaurs, zoo animals, Lego pieces, etc.)
- City of Ottawa swim/skate coupons
Again, get creative and see what you can find!

For health-conscious adults:

5) If you're tempted to dig in to your kids' leftover/unwanted candy, or more importantly, tempted to binge on that candy, bring it with you to work to share with coworkers, donate it to a Food Bank, or just throw it away.

6) If you're hosting or attending a Halloween party, and want to make something fun but not unhealthy, look for healthy Halloween ideas on sites like Pinterest.  Some good ones: pumpkin-shaped energy balls, "frog eggs & eyeballs" (coconut green tea chia pudding with lychees), veggies arranged into skeletons or jack-o-lanterns, etc.  Check out my Playing with Food Pinterest board for these ideas and more!

7) Sugar overload can be hard to avoid during Halloween celebrations.  To help minimize the amount of white refined sugar you and your loved ones consume, make Halloween treats with healthier alternatives, such as organic coconut sugar, unsulphured blackstrap molasses, raw honey, dates or date paste, raisins, apple sauce, cinnamon, organic vanilla extract, brown rice syrup, maple syrup, or organic cane sugar.
Avoid artificial sweeteners like Equal, NutraSweet, Sugar Twin, Splenda, and Hermesetas.  These contain aspartame, sucralose, and saccharin, among other harmful chemicals.
For a no-calorie natural alternative, try a good-quality stevia powder or extract.  Be sure to read the ingredients, as not all stevia products are pure stevia and may contain fillers, even hidden GMOs.  The label should indicate rebaudiana, Reb-A, or stevia leaf powder/extract only.

For everyone:

8) Be informed.  Know what some of the food industry's buzzwords are and what they may mean.  "All natural", for example, is not regulated as a labeling term, and products boasting this claim may in fact contain GMOs, pesticides, and other hidden horrors (like the ambiguous "natural flavours").  Check out this list of potential GMO ingredients, and this list of GMO-containing brands and products.
As with everything else, when in doubt, go organic.

Remember to stay safe and have fun!  Happy Halloween!

Do you have healthy Halloween tricks to cope with all the treats?  Share them with me!

Healthy Holidays + Quick Recipe: Personal Vegan Apple Crisp

The days are getting cooler and darker, the leaves are transforming brilliantly before the trees shed this vibrant plumage to settle into their winter whites, and you may find your tastes and cravings run more toward warm and comforting foods.  And it's a great time to indulge them - but can we do that and still eat healthy?

In a word: yes!

The fall and winter seasons are dry and cold, sometimes crisp and even bitter - think of the crunch of dry leaves, a chill wind, or a fresh layer of ice on snow.  According to Ayurveda, eating foods with these similar Vata properties - dry, crisp, cool, bitter - can exacerbate symptoms of Vata imbalance, such as dry skin, crackling joints, and disarrayed thoughts.  To balance this, we turn to foods with opposing Kapha attributes - moist, warm, sweet, soft.

And not surprisingly, holiday fare is loaded with Kapha foods: yams and sweet potatoes, squash and pumpkin dishes, stuffing... and desserts.

That said, though these foods are grounding and can help balance excess Vata, it can be easy to overindulge and feel heavy, sleepy, and over-full.  Sticking to fibre-rich vegetable and legume dishes more often than starchy grains and potatoes, keeping meat portions reasonable (4 oz. is plenty), choosing a healthy fat at each meal, and watching portions overall can help minimize overeating.  Stick to your food log habits through the holidays, but don't punish yourself for "giving in" to dessert; instead, savour it slowly as a once-a-year treat.

Of course, making dessert healthier with nutritious, clean ingredients can help minimize holiday guilt, so here I'm giving you a healthier fall dessert option that you don't have to feel bad about serving to your guests - or eating all by yourself.  This is a single-serve recipe, so multiply it for however many people you want to serve.  It's an easy-to-make crowd-pleaser that always impresses when I bring it to my family's Thanksgiving feast.  Happy baking!

 Personal Vegan Apple Crisp
Ingredients:
- 1 small or ½ large organic apple (I used royal gala, but granny smith is amazing), cored and diced
- 1 Tbsp. organic coconut sugar (less if using a sweet apple)
- 1 Tbsp. organic oats
- 1 Tbsp. organic coconut oil
- ½ Tbsp. organic spelt flour
- ¼ tsp. organic cinnamon
- pinch sea salt
- 5-6 raw walnut or pecan halves, optional

Directions:
Preheat oven to 400⁰F.

Spread the diced apple in the bottom of an oven-safe ramekin or French onion soup bowl.

Mix the remaining ingredients except walnuts in a small bowl to make the topping.  The mixture should be slightly clumpy but not powdery or pasty.

Sprinkle the topping evenly over the apple.
Arrange the nut halves on top.

Bake for about 15-20 minutes until sugar melts and apple is tender.
Serve warm.

Optional indulgences: drizzle with 1 tsp. pure maple syrup or a dollop of cashew cream; or serve à la mode with a scoop of maple or vanilla coconut ice cream.  Great with a cup of rooibos chai tea.

Make it gluten-free: look for certified uncontaminated GF oats, such as Only Oats, and skip the spelt flour (try it with coconut, almond, or rice flour, or all-purpose GF baking flour, instead).

Bonus: double everything except the sugar to enjoy dessert for breakfast.  Serve topped with ¼ cup coconut or almond yogourt and raw pumpkin seeds.

Enjoy!

Edit: This recipe also appears in my holiday recipe e-book, Love Plants for Life: Plant-Based Holiday Solutions, featuring 12 of my favourite allergy-friendly holiday recipes!  Available now.

The advice in this article is not meant to replace the advice of your doctor or other health care professional.  Always consult your health care professional before undertaking any radical change in your diet.

Supplement Review: Vega Sport Pre-Workout Energizer, Regular vs. Sugar-Free

Some days it can be hard to find the energy to get up and out the door for a workout.  There are many ways to help boost your energy reserves prior to exercise, and energy drinks have become a popular choice.  

However, the fizzy stuff that comes in cans ranging in size from small to monstrous also comes with a range of health risks, including racing heartbeat, insomnia, dysglycemia, and more, which affect the long-term health of the athlete, someone who would otherwise be considered in great health.  There have even been strings of sudden deaths of young athletes on the field from cardiac arrest, which have been attributed to overuse of these drinks.

Natural (and safer) ways to energize your body and mind before and during endurance exercise include dates with nuts or seeds, a banana, green or yerba mate tea, sweet potatoes, or brown rice.  Finding something easy to consume and portable can be especially advantageous.

Regular, açai-berry

Here I’ll review the first stage of a line of sport supplements I use regularly and have come to love.  The Vega Sport line is laid out quite simply, with colour-coded products for each stage of exercise: before (“Prepare”, yellow), during (“Sustain”, red), and after (“Recover”, blue).  There are products in each stage that are staples in my supplement cabinet to fuel my workouts, and one of these is the Pre-Workout Energizer.

Like most of the Vega Sport products, this is a drink powder that is mixed with water.  Until recently, there was only one form of this product that came in two flavours, lemon-lime and açai-berry, that come in individual-serving packets as well as 30-serving canisters.  The açai-berry is my flavour of choice, and I find it tastes like berry iced tea when I mix the full serving size with 12 oz. of water.  For days when I know my workout won’t be as intense, I’ll only use half a scoop in half the amount of water.

Sugar-free, açai-berry

Not too long ago, a sugar-free form of the Pre-Workout Energizer was introduced, in the same two flavours as the regular version, and also available in single-serve packets and 30-serving canisters.  I noticed that this new version was priced lower than the original ($1.69 vs. $2.49 for the singles; prices vary per retailer), so I picked up singles of both flavours to try.

Both versions contain lots of organic and high-quality energy-boosting ingredients, including yerba mate and green teas, medium-chain triglycerides from coconut oil, and pain-reducing herbal ingredients like turmeric.  (Note – due to its turmeric content, the product may stain your sports bottles if not washed or rinsed right away.)  The regular version also contains brown rice syrup as a source of sweetness as well as fast and sustained release carbohydrate.  The sugar-free version is sweetened with stevia leaf extract.

Here is my comparison for each version.

	Regular	Sugar-Free
Taste (mixed with 12 oz. water)	Like iced tea!	Stevia is pretty noticeable, flavour may be improved by a bit more water or blending with fruit (see below for a recipe idea)
Mixability	A little grainy, but otherwise good; give it a shake every now and then if you’ll take a while finishing it	Very smooth, perhaps due to lack of sugars to dissolve
Functionality	Great sustained energy, fast-acting, hydrating	Great sustained energy, fast-acting, hydrating
Packaging	Individual – a little hard to open, which may be annoying on-the-go Canister – the original canisters are a bit cumbersome to cart along in a gym bag, but not as big as the protein powder canisters; new smaller canisters are appearing on store shelves as stores sell off their older stock	Individual – easier to open, with tear-off notches; smaller packets that are slightly larger than the Electrolyte Hydrator packets Canister – these are the new much smaller ones, very portable
Unwelcome side effects	May cause mild jitters and the need to go to the washroom, which can be disadvantageous in the middle of a workout; try drinking it slowly over the course of half an hour, about 20-30 minutes before exercise, or using half the serving size	May cause mild jitters and a stronger need to go to the washroom than the original; same recommendation, or stick with the regular product
May be ideal for	Endurance exercise, high-energy cardio, workouts that burn lots of calories	People who are watching their sugar intake while wanting the energy to get a great workout

Overall, I love the Pre-Workout Energizer, and use it as an additional, quick and portable option for my workouts.  Though I also love pretty much all the Vega Sport products, I have to admit that I am honestly not as much a fan of the sugar-free product, but perhaps that is the result of being accustomed to the flavour of the regular product.  I tried it again recently, blending it in a smoothie instead of straight:

My PWE smoothie.

- 1 organic pear
- ½ scoop unflavoured hemp protein powder
- 1 packet/scoop sugar-free açai-berry Vega Sport Pre-Workout Energizer
- 12 oz. (1½ cups) water
- 4 ice cubes
Seed and dice the pear.  Combine all ingredients in a blender until smooth.  Drink immediately.  Variation: replace the pear with a banana.

I did find that blending the product into a pre-workout smoothie helped the flavour.  Doing so on a regular basis, however, would probably negate any money saved by buying the cheaper sugar-free product.

Overall, if you're very busy and need a pre-workout energy solution that is portable and easy-to-consume, I highly recommend the Vega Sport line.  Choose whichever one is right for you.  

For those who like to plan ahead, and to save money, you can try to make your own simplified version to keep in your fridge:

- 1 Tbsp. organic yerba mate loose-leaf tea
- 4 cups hot water
- 2 tsp. raw honey or maple syrup
- a pitcher with lots of ice
- juice of 1 fresh lemon
Brew the loose-leaf tea in the hot water.  Add the raw honey (if using) to the steeping tea so it dissolves completely.  Steep about 15 minutes and remove or strain out the tea leaves, pouring the hot water into the pitcher filled with ice.  (This is the flash-chill method to make iced tea.  Alternatively, place the pitcher of freshly steeped tea in the fridge for several hours until cold.)  Stir and add more ice if needed until cold.  Squeeze the lemon juice into the pitcher.  Makes about 4-6 cups of iced tea, depending on how much ice you use.  Drink 1 cup as needed about half an hour before exercise.  Also great to improve alertness and focus throughout the day.

Now go and get the best out of your workout!

The advice in this article is not meant to replace the advice of your doctor or health professional.  Use caution when adding new supplements to your health regimen.  Vega Sport supplements are generally not recommended for women who are pregnant or nursing, or for people under 18 years of age.  Always read the labels for product-specific contraindications.  Product info is also available online at http://myvega.com/.  I am not affiliated with the supplement company mentioned in this post and receive no compensation for my review.

September has Arrived: Nourish Your Busy Day with Oatmeal

With the end of summer comes the return to routine for many.  Your kids are going back to school, and your work schedule may change to fit.  Or you may be returning to teach or take classes of your own.  Things can get pretty hectic – and unfortunately, eating habits may suffer.  You may have already noticed that kids (and adults) who don’t get a good breakfast can have problems with learning, maintaining good behaviour and attention span, experience fluctuations in energy levels and mood, and diminished overall performance during the day.

But what do I mean when I say they don’t get a good breakfast?  This can mean they’re having a poor breakfast of too many sugary and artificially-flavoured/coloured/preserved food products, not enough food, or no food at all.

Let’s first look at the scenario where no breakfast is eaten.  When you first wake up, your body’s levels of the stress hormone cortisol begin to rise.  This leads to a release of insulin and a drop in blood sugar, in turn triggering hunger-stimulating hormone ghrelin.  Once you eat, blood sugar and insulin levels should return to normal, and cortisol should come down as well.  If you don’t eat, cortisol remains high, blood sugar levels remain low, and insulin stores fat instead.  Translation: increased sensitivity to stress, low energy, and weight gain.

But it must be better to eat something instead of nothing, right?  

Yes – and no.  

Yes, because it balances the hunger-hormones and gives you energy to start your day.  No, because the type of food you eat is also important.  

Let’s say you start your day with a bowl of brightly-coloured, sugar-coated cereal in skim milk with a glass of fruit juice.  Because this breakfast is so sweet with little to no fat or protein, it causes a spike in blood sugar levels, and the insulin response produces a quick drop in those levels.  This means a spike in energy (the “sugar high”), and a crash soon after.  Not long after that, you’ll be hungry again, and probably sleepy, too.  In addition to the sugar, those brightly-coloured O’s are getting those colours from artificial chemicals such as tartrazine (yellow #5) and red dye, and the juice may contain preservatives like sodium benzoate.  These chemicals have been shown to produce a response in children that shortens attention span and may spur undesirable behaviour such as tantrums and defiance.  On top of that, there may be undiagnosed food sensitivities to some of the other ingredients in that breakfast – milk and wheat, for example, are ranked high among the top allergenic foods today – that can also contribute to behavioural fluctuations.

So what is a good breakfast?  And how can you make sure you and your family are getting it on these busy days?

A proper nourishing breakfast should consist of a balance of the macronutrients – protein, carbohydrates, and fat.  The carbs, as I already mentioned, are important for providing energy, while the protein and fat help sustain the release of that energy over a longer period.  Choosing complex carbs over sugary ones contributes to this sustained release.

A classic, easy-to-make example of a balanced breakfast is oatmeal made with nuts and seeds.  The oats provide soluble fibre, which is an easy-to-digest complex carb, while the nuts and seeds provide protein as well as healthy fats like omega-3, omega-6, and plant-based saturated fat.  Steel-cut oats take a little longer to cook than rolled or “quick-cook” oats, and tend to be higher in nutrients like fibre, iron, and B vitamins, but quick-cook oats are still a good choice.  Check out my recipe for Banana Nut Bread Oatmeal to get some ideas.  Be sure to get plain organic oats, rather than the single-serve, sugar- and flavour-laced “instant” packets.  You can then control the toppings and create your own delicious, healthy oatmeal recipes.  That said, if you choose to go the “instant” route, choose organic varieties like Nature’s Path for a healthier packaged option.

If you want to get the goodness of oatmeal, but are still pressed for time in the mornings, try making oatmeal for yourself and your family in a slow-cooker overnight, or combine your ingredients in a jar and put it in the fridge to make it into a raw overnight cereal parfait that you can just grab-and-go. 

Some cafés have started offering their own individual cups of oatmeal with your choice of toppings so you can get it on-the-go.  If you go with this option, try to choose nuts or seeds as a topping, and either skip or go easy on sugary toppings like brown sugar, which you may receive in a packet that can contain upwards of a tablespoon of the stuff.  Instead, hit the milk bar and sprinkle on cinnamon and nutmeg, honey or cane sugar, even a splash of cream if you like.  If you're dairy-free, you may be able to ask the barista to pass you the soy or almond milk from behind the counter.

For those who are gluten-sensitive, -intolerant, or celiac, you may find that you tolerate certified gluten-free oats, which are becoming easier to find in grocery stores.  Bob’s Red Mill and Only Oats are a couple of brands to look for.

Other ways to get the goodness of oatmeal into your morning without making porridge:

-         Make breakfast cookies.  Stick to recipes that don’t call for much sugar.  I like Sarah Kramer’s recipe for Simple Oatmeal Cookies in her cookbook “La Dolce Vegan!” – I use blackstrap molasses instead of sugar and coconut oil instead of vegan margarine in this recipe.  The cookies come out flavourful but not too sweet.  Add dried cranberries or goji berries, shredded carrots, pumpkin seeds, walnuts, and spices to make an easy morning treat.

-          Make oatmeal muffins.  Again, you can cram a lot of goodness into an unassuming oatmeal muffin.  Check out my recipe for Banana Chai Chocolate Chip Muffins for inspiration.

-          Add oats to a breakfast smoothie.  I like this Apple Pie Smoothie posted on the Vega website.  The flavours of fall in a cup!

You now have no excuses.   Get a good breakfast and go take on your day!

No Pain, No Gain? My Favourite Post-Workout Recovery Foods

All the fixins for a Vanilla Cherry Chai smoothie!

Anyone who’s ever exercised is likely all too familiar with the phrase “no pain, no gain”.  One should never exercise to the point of injury, but soreness the next day is normal and something you just have to live with… right? 

In short, not so much.

To expand on that, if you’re new to a certain type of exercise, be it cardio kickboxing, high-rep barbell workouts, Zumba, yoga, rock climbing, or what have you, chances are you’ll experience soreness or stiffness in muscle groups, joints, and fascia that may not see much action on a regular basis.  Many people will be discouraged from exercising again anytime soon, due to this soreness and not wanting to make it worse.

Making sure you stretch properly before and after a workout can help reduce that soreness the next day.  Dynamic stretching before a workout and static stretching afterward are gaining more recognition as effective for injury prevention and recovery.  Active recovery means that you’re still doing some exercise, but at a lower intensity – walking, gentle Hatha yoga, and tai chi are good active recovery options.  This type of movement, as well as massage – whether you see your RMT, trade massages with your partner, use those fancy chairs at the gym, or just do it yourself – can help the body move metabolic waste buildup (e.g. lactic acid produced during certain types of exercise) out of the muscles via the lymphatic system, helping to reduce inflammation.

Aha – inflammation.  When something is inflamed in the body, usually it hurts.  Exercise produces micro-tears in the muscle tissues and lactic acid produces inflammation around these tissues, which leads to that stiff, achy soreness that can last for days.  The body needs protein to repair these micro-tears.  This is where muscle building can occur, and why protein is considered so important for exercisers and athletes.

Protein and Glutamine

One of the amino acids found in protein that is particularly good for tissue repair is glutamine.  Glutamine is a non-essential amino acid, which means your body can make it, but the body may not make enough to repair muscles after intense exercise.  High-protein foods including beans, nuts, seeds, and some green vegetables, as well as animal foods, will usually contain glutamine.  In addition, one can supplement with l-glutamine in capsules or powder.  My favourite post-workout protein powder, Vega Sport Performance Protein, contains a whopping 5000mg (5g) l-glutamine per serving (1 scoop), making it fantastic for muscle repair and recovery.

In addition to glutamine-rich sources of protein, I’ve got several other potent recovery tricks up my sleeves.

Ginger, Turmeric, and Cayenne

These spices are featured in a variety of world cuisines, and in addition to lending flavour and colour to the dishes that use them, they pack a great anti-inflammatory wallop!  The active components of these spices – gingerol, curcumin, and capsaicin, respectively – have been shown to effectively counter inflammation, not just after a workout, but that due to injury, illness, or chronic inflammatory condition.  When combined with piperine, the active component of black pepper, curcumin is boosted as much as 2000% in efficacy.  I love to add these spices to stir-fries, soups, and curries, and even to smoothies and chai tea as part of my post-workout recovery.

Cherries, Blackberries, and Blueberries

These deliciously dark summer fruits are loaded with antioxidants, specifically anthocyanins.  Anthocyanins are not only responsible for the deep purple-blue-black colour of these berries, but have also been shown to improve strength recovery, as well as reduce inflammation and post-workout pain.  A recent study using cherry juice with marathon runners showed promise in this regard, as well as potential applications with rheumatoid arthritis and gout.  Remember that berries are among the EWG’s Dirty Dozen fruits and vegetables that are most contaminated with pesticide residues, so be sure to buy them organic.  They may also be available frozen.  I love PC Organics’ Power Fruit Blend, which includes all 3 of these fruits!

Pineapple, Mango, and Papaya

Into the drink! Pineapple Coconut Ginger Smoothie

These sunny, bright-coloured tropical fruits all contain digestive enzymes such as bromelain and papain.  They’ll help you digest the protein in your post-workout meal or snack, as well as aid in the breakdown of metabolic waste products such as lactic acid to improve muscle repair.  Remember that these fruits tend to be quite high in sugars, so a little goes a long way.  Slow the release of that sugar by combining the fruit in a smoothie with protein and healthy fats – did someone say piña colada?

Piña Colada Smoothie

1 cup fresh pineapple chunks

½ banana (optional)

Handful leafy greens

1 scoop vanilla protein powder

½ cup coconut water

½ cup unsweetened coconut milk

1 Tbsp. coconut oil

4-5 ice cubes

Leafy Greens

I love adding leafy greens to my post-workout recovery meal, whether it’s in a smoothie, as a big salad, or tossed into a stir-fry.  Leafy greens are generally alkaline-forming, and can help offset the acidity in the body resulting from working out.  As we’ve already discussed, less acidity means less inflammation and quicker recovery.  Plus, these veggies are loaded with nutrition!  B vitamins, beta-carotene, vitamins C and K, as well as minerals like potassium, magnesium, calcium, and iron, and antioxidants to boot.  Some leafy greens, like kale, chard, spinach, and collards, are high in oxalic acid that can prevent mineral absorption, though, so these you may want to cook lightly before eating.

Coconut Water

I had the wonderful experience, on vacation in the Caribbean earlier this year, to enjoy coconut water straight from a coconut and fresh from the tree!  Here in Canada, fresh coconuts can be harder to come by, so we can opt instead for coconut water in cans or tetra-paks (watch out for added sugars, flavours, and preservatives).  Coconut water is touted as a health beverage due to its natural electrolyte content.  Electrolytes are used by the body to maintain fluid balance inside and outside of cells.  You lose them along with water when you sweat, so it’s important to replenish when you exercise heavily and/or in hot temperatures.  Coconut water is rich in potassium particularly, and will usually contain some calcium and magnesium as well.  Different brands, surprisingly, will have different concentrations of these nutrients, as well as varying sugar content.  Look for “coconut water from young Thai coconuts” or just “coconut water” on the label.

Omega-3 Seeds and Oils

Omega-3 fatty acids follow a pathway of conversion in the body to the anti-inflammatory prostaglandin-3 (PG3).  Unfortunately, many factors can steer omega-3 from this pathway, so making sure you’re getting enough, especially to cope with exercise-related inflammation, can be tricky.  I like to incorporate a variety of sources of different types of omega-3s, such as flaxseeds, hemp seeds, chia seeds, and sacha inchi seeds, as well as walnuts and pecans, and supplemental DHA from algae, since DHA is considered the most translated and ready-to-use form of omega-3 to get PG3.

Fresh Beet Juice

Admittedly, this is a new addition to my post-workout recovery food repertoire.  Beets are high in naturally-occurring nitrates that stimulate vasodilation, meaning your blood vessels expand, allowing for better bloodflow.  Improving the flow of blood to your body's tissues, in particular muscle tissues, allows for more efficient delivery of oxygen and nutrients that can improve overall recovery.  When I'm in that part of town, I like to treat myself to a Jugo Juice Can't Beet This smoothie with extra plant protein added in.

My favourite way to get all these great recovery foods after a tough workout is, of course, a deliciously nourishing post-workout smoothie.  Try the Piña Colada smoothie recipe above, or take a crack at my favourite, Chocolate Cherry Chai, as featured on my Recipe of the Month page for May 2013.

What are some of your favourite recovery foods?

Please be advised that this article is not meant to replace the advice of your doctor or therapist.  I am not affiliated with or compensated by any of the supplement or product companies mentioned in this article.

Always consult with your medical and/or alternative healthcare professional prior to starting a new supplement to avoid contraindications with your condition or medications.

Disappearing Bees, Neonicotinoids, and How We Can Help

Around the world, news of mass bee die-offs is making headlines. In June, an estimated 50 000 bumble bees were found dead in Wilsonville, Oregon. Not much later, early in July, an estimated 37 000 000 bees were found dead in Elmwood, Ontario. These deaths have mainly been attributed to recent spraying of neonicotinoid pesticides on nearby trees and corn seeds, respectively.

According to the petition site Change.org, “Canada’s Pesticide Management Regulatory Agency has confirmed that last year’s widespread bee deaths in Ontario were caused by neonicotinoid pesticides.”

As the name would suggest, neonicotinoids are chemically related to nicotine, which is itself a known toxin. Neonicotinoids work by binding to and overstimulating cells in the insects’ central nervous systems. This leads to paralysis and death.

Unfortunately, it’s not just insects that are affected. In March, a review was published by the American Bird Conservancy that looked at 200 studies on insecticides and their impact on birds. They found that “neonicotinoids are lethal to birds and to the aquatic systems on which they depend”.

Neonicotinoids may be used on crops that include grains such as corn, rice and cereal, legumes, vegetables including potatoes, fruits such as apples and pears, cotton, and even as flea treatments for your pets.

So with such widespread use and contamination, what can we do to avoid neonicotinoids, and what can we do to help our bees?

1)       GO ORGANIC. Avoid foods potentially contaminated with neonicotinoids by choosing organic produce. If budget is a concern, refer to the Environmental Working Group’s Dirty Dozen & Clean Fifteen lists. Another good rule of thumb: if it has skin you can eat, whether you peel it anyway or not, or you eat the leaves, buy it organic.

2)      Bee kind. We recently noticed a few bumblebees flying into and out of an opening in the awning above our front door. We wondered what we could do to relocate them without hurting them. In the case of bumblebees, I was surprised to learn that it may be best just to leave them alone, as they will usually abandon their nest in the fall, and trying to remove them may actually do more harm than good. As long as they are not agitated, they have no reason to sting. You can even build a nest in your garden if you’d like to give the bees a home away from your home. If you’ve got honeybees or wasps, though, you may need to call in the help of a beekeeper to remove them safely.

3)       Buy local. Go to your local Farmers’ Market and buy produce direct from smaller-scale farms. If the farmer doesn’t indicate “organic” on their produce, ask why. They may follow organic guidelines, but may not yet be able to afford the certification process to allow them to label their produce as organic. You can also become a member of a CSA delivery program to have fresh, local, in-season, and organic produce delivered to your door each week!

        You can also look for locally-produced honey at the Markets. Ask the beekeepers questions about the bees and how they collect and treat the honey. Some keepers will also provide handouts with this information.

4)      Boycott/Buycott. Be aware of the parent companies of common packaged foods and household products. In the case of neonicotinoids, many are produced by Bayer. You can also download an app to your smartphone that lets you enter a product and trace it back to its parent company to help you stick to your “buycott”.

5)       Plant flowers. Fill your garden with flowers that will attract bees. They need to eat, too! Avoid using commercial garden products like fertilizers and herb/pest/fungicide sprays.

6)      Bee vocal. Spread the word and help increase awareness of this issue. The European Union enacted a two-year ban in several countries, and Oregon has put a 180-day restriction on neonicotinoids. Petitions have arisen to enact similar bans closer to home. See the Petition link below to call for a ban here in Ontario!

Have any other ideas to help our bees? Leave them in the comments below!

Petition:

Change.org & The Ontario Beekeepers’ Association – Save Ontario’s bees: ban the use of neonicotinoid pesticides

Sources:

More Than 25,000 Bees Found Dead In Oregon Parking Lot

Over 30 Million Bees Found Dead In Elmwood Canada

Neonicotinoid: Mode of action

Birds, Bees, and Aquatic Life Threatened by Gross Underestimate of Toxicity of World’s Most Widely Used Pesticide

The Impact of the Nation’s Most Widely Used Insecticides on Birds

Neonicotinoid: Usage

EWG’s 2013 Shopper’s Guide to Pesticides in Produce™

Bee Nest Removal and Bumblebee Nests

Buycott.com: Bayer Corporation

Consumer Pesticide Products Containing Neonicotinoids

European Union Votes To Ban Pesticides Linked to Bee Deaths

Big News For Bees! Oregon to Ban Pesticides After Latest Bee Die Off

Superfood Spotlight: Coconut Oil

For months, if not years now, my friends and fans have heard and seen me wax poetic on the many virtues of coconut oil – snow white, magically melty, does-it-all coconut oil. Well, it seems today is no different – except I’ve compiled many of these amazing traits and uses of my favourite eat-right-from-the-jar oil in one place.

First and foremost, as a nutritionist, I am in awe of its health properties and uses as a food.

Coconut oil is made up of saturated fatty acids. This means that the molecule is saturated in hydrogen atoms such that the chain makes a straight or solid line, as opposed to unsaturated fatty acids, which are missing one or more hydrogen atoms, causing the chain to bend at these junctures. This molecular structure of solid lines lends itself to the oil’s solid state at room temperature. Similarly, the bends in unsaturated fatty acid chains contribute to their liquid state at room temperature.

The solid structure of the saturated fats also means that it is generally protected from oxidation, remaining unchanged after exposure to heat and air, and making it absolutely fabulous for just about any type of cooking or baking.

My very large jar of coconut oil.

Coconut oil is solid at room temperature.

     

My favourite cooking and baking applications of coconut oil:

1. Stir fries. Depending on what kind of coconut oil you get – virgin or extra virgin – coconut oil can give your dish a subtle coconutty taste, perfect for Thai-style veggies.
2. Butter replacement. Like coconut oil, butter is a saturated fat, so it makes sense that we can use coconut oil in recipes calling for butter. Add a pinch or two of quality sea salt or Himalayan salt to up the “buttery” when using coconut oil to sauté mushrooms or greens, or when making popcorn the “old-fashioned” way on the stove or with your popcorn maker.
3. Vegetable oil replacement. I have a recipe for oatmeal muffins that I got from my mother, modified to be vegan-friendly. Over time it has diverged from the original recipe so much that I can’t honestly call them oatmeal muffins anymore. Using coconut oil instead of vegetable or olive oil as the recipe originally calls for has given this banana chocolate-chip muffin recipe a cupcake-like fluffiness. I’ve been kind and shared this recipe on my website: Banana Chai Chocolate Chip Muffins, September 2012.
4. Candy making. Coconut oil makes a great melt-in-your-mouth base for homemade chocolates, truffles, and icing, and is often used in raw desserts and snacks.

Beyond cooking and baking, coconut oil has numerous health benefits, many attributed to its content of medium-chain triglycerides (MCTs). MCTs are quickly digested, and as such provide quick energy to cells, without spiking insulin. This is good news for athletes looking for an energy boost without sugar, and diabetics and insulin-resistant individuals. There has also been recent discussion about applications for MCTs and coconut oil supplementation in managing Alzheimer’s. Because some of the insulin in the body is produced in the brain, and insulin resistance is being linked to Alzheimer’s – to such a degree that Alzheimer’s may eventually be considered type III diabetes – reducing sugars and increasing intake of MCTs may help improve energy levels and cognitive function without increasing insulin levels in the brain.

MCT oils can be purchased in health food stores, are liquid at room temperature, and sometimes packaged or marketed as salad oils. I like to put a spoonful of MCT oil in pre-workout smoothies as an energy source, and a spoonful of whole coconut oil in post-workout smoothies as an anti-inflammatory and analgesic component to aid recovery. This latter application can be useful for sufferers of arthritis as well.

Some other great uses of coconut oil:

1. Oil pulling. This practice entails taking a spoonful of oil – coconut, sesame, sunflower, or olive – in the mouth and swishing it around and over teeth and gums for up to 20 minutes without swallowing. Afterward one spits it out (preferably not in the sink), and brushes the teeth as usual. It's recommended to be done first thing upon waking, and is said to strengthen and whiten teeth, as well as pull toxins from the mouth. I like using coconut oil for this since it has a pleasant, mild taste, and I actually enjoy the way it melts in my mouth in the first minute or two.
2. Skin care. Coconut oil is naturally emollient, and is wonderful for softening and moisturizing the skin. I like to apply it to my lips and rub it into my hands, feet, and elbows in the winter instead of buying lip balms and moisturizers. Not surprisingly, many DIY beauty-care recipes call for coconut oil.
3. Healing infections and wounds. Along with its anti-inflammatory and analgesic properties, coconut oil also possesses some antiseptic, antifungal, and antiviral properties. These properties are attributed to coconut oil's main MCT lauric acid. I advise to take a spoonful or two in the morning at the onset of cold/flu symptoms in addition to oil pulling. I've applied coconut oil on broken blisters, burns, paper cuts, and cat scratches instead of harsher antibiotic ointments and seen faster wound healing. My husband also used it last summer to relieve itching and moisturize his surgical scars.

These are just some of the many uses and benefits of coconut oil. Remember to choose organic virgin or extra-virgin coconut oils, ideally cold-pressed and unrefined.

What are some of your favourite uses of coconut oil?

The Love Plants for Life Nutrition Workshop Series is running Monday evenings in July and Thursday evenings in August.

Please be advised that this article is not meant to replace the advice of your doctor or therapist.

Always consult with your medical and/or alternative healthcare professional prior to starting a new supplement to avoid contraindications with your condition or medications.