Spring 2016 Newsletter
Fire up your Metabolism & Lose Weight Now.
Are you ready to lose a few pounds but need the right guidance?
We have several nutrition-based ways for you to shed some stubborn weight.
Our most effective treatments to reducing inflammation in the body so your metabolism can serve you better include the following:
1. 21 Day detox
2. IgG Food Sensitivities
3. Thyroid Assessment and Natural Treatments
4. HCG Diet – 5 week program and 3 week Stabilization
Book your initial visit or a follow up visit (for returning patients) so we can decide which approach is the best one for you!
Simple Healthy Lifestyle Changes to make today
1. Eat one large salad every day. It has been well established that when a person eats a salad before their actual meal, they tend to eat less of the main course. Alternatively, if you can follow the rule where 50% of your plate is vegetable based (usually 2-3 different variety of vegetables), then your on the right track.
2. Drink one 12 oz glass of water every morning in the first 30 minutes of waking. This starts your day well-hydrated and encourages healthy bowel function.
3. 10 Minute Morning Meditation – a wonderful practice to start your day, grounded, present and calm, so you can embrace the world.
Exercise Specific for Menopause
Exercise is important during every stage of life. Through every decade, season, indoors and out, exercise is essential for physical health but also emotional, mental and spiritual well-being.
About 80% of my practice is women. Regardless of the health concerns that walk through my front door, hormones always play a role in exercise and weight loss. Hormones either support your fitness goals and efforts because they are at optimal levels, OR they undermine your best intentions because they are out of balance, low, or in some cases, non-existent.
During peri-menopause and menopause, some hormones start to decline while others can increase and women gain weight. A common scenario that I see in practice is this: a woman that is in her 40’s or 50’s, she is cutting back calories, exercising more, and eating relatively clean… but the weight creeps up!
Hormones & the Muffin Top or… the Whole Muffin?!
Once upon a time, having a little muffin top was a common struggle. But with midlife comes a new midsection. To read more, please visit our blog
Awesome Shredded Kale Salad
The secret to a good kale salad is chopping it up well enough that it’s shredded. This helps to absorb the flavor of the dressing and allows your knife to do more work than your muscles of mastication! I prefer to plant or buy large dinosaur kale (aka Lacinato) because it's more delicate than traditional curly kale and it has a milder flavour.
FOR THE SALAD AND DRESSING:
- 2 medium bunches de-stemmed lacinato/dinosaur kale, finely chopped (8 to 9 cups/300 to 340 g chopped)
- 2 large garlic cloves
- 1/4 cup (60 mL) fresh lemon juice
- 3 to 4 tablespoons (45 to 60 mL) extra-virgin olive oil, to taste
- 1/4 teaspoon fine sea salt
- 1/4 teaspoon freshly ground black pepper (just eyeball it)
- 1/4 to 1/2 cup (35 to 70 g) dried sweetened cranberries, for garnish
FOR THE PECAN PARMESAN:
- 1 cup (120 g) pecan halves, toasted
- 1 1/2 tablespoons nutritional yeast
- 1 tablespoon extra-virgin olive oil
- 2 pinches fine sea salt
- Preheat the oven to 300°F. Spread the pecans onto a baking sheet and toast in the oven for 8 to 10 minutes until fragrant and lightly golden.
- Remove the stems from the kale and discard. Finely chop the kale leaves (the smaller, the better).
- Wash the kale and spin dry. Place dried kale into a large bowl.
- Dressing: In a mini food processor, process the garlic until minced. Now add the lemon, oil, salt, and pepper and process until combined. Adjust to taste, if desired. Pour the dressing onto the kale and mix it into the kale with your hands or toss with spoons. Keep mixing for about 1 minute to ensure everything is coated perfectly.
- Pecan Parmesan: Rinse out the mini processor and pat dry. Add the pecans into the processor and process until the pecans are the size of peas or a bit larger. Now add in the nutritional yeast, oil, and salt and process again until it has a coarse crumb texture. Be sure not to overprocess—we still want a nice crunchy texture here, not powder.
- Sprinkle the Pecan Parmesan all over the salad. Toss on a handful or two of dried cranberries. Wrap and place in the fridge for 30 to 60 minutes to soften, or you can simply enjoy it right away. In the past, I've tried letting this salad sit overnight in the fridge and I greatly prefer the of the salad served the day of, so I don't recommend making this salad the day before and letting it sit in the fridge overnight.
- Instead of a mini processor, you can chop/whisk the dressing and pecan "Parmesan" by hand.
- For a nut-free version, try using breadcrumbs instead of pecans.
Thank you for taking your time to read this newsletter. We welcome your comments, feedback, favorite recipes and personal stories. Please feel free to forward this email to your friends, family and colleagues.
To Your Health!