Yummy!

My daughter and I were shopping in Lifestyles Market today and she found a yummy little cookie package 85g (with a fairly high price tag $8.49).  Suggested 3 servings per package.  The cookies are raw and the seeds are sprouted which means they still have all their enzymes so they are easy to digest.  No sugar but you would never know it!  I would suggest throwing a package in the kids' lunches but the price might make them just a really great surprise once and a while.  Yum!

Go Raw - Real Live Food

No Impact Man

A friend of mine put me on to this video.  I post the trailer here because I believe that taking care of yourself extends to taking care of the environment.  In fact, when Colin Beavan and his family started eating locally and seasonally, they started to eat healthy!

The Story of Stuff

Here is one of my favorite videos.  It is a great reminder for the coming season.

Indian-Spiced Quinoa

Indian-Spiced Quinoa with Raisins and Pine Nuts - Yum!
Straight out of the Vegan Planet cookbook p. 229

Serves 4

1 1/2 cups quinoa
2 tablespoons olive oil
2 large shallots, minced
1 teaspoon peeled and minced fresh ginger
1/2 teaspoon ground cardamom
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
1/8 teaspoon cayenne
3 cups vegetable stock (or water), heated
sea salt and freshly ground black pepper
1/3 cup golden raisins
1/4 cup pine nuts, toasted
2 tablespoons minced fresh parsley leaves

Rinse the quinoa well to remove the bitter white coating.  Drain thoroughly and set aside.

Heat the olive oil in a large skillet over medium heat.  Add the shallots and ginger and cook, stirring, until the shallots are slightly softened, about 1 minute.  Add the quinoa along with the cardamom, coriander, cumin, and cayenne and stir to coat with the oil.  Stir in the hot stock and bring to a boil.  Reduce the heat to low and season with salt and pepper to taste.  Cover and cook until all the water is absorbed, about 10 minutes.  Remove from the heat and stir in the raisins, pine nuts, and parsley.  Serve hot.

Smoothie - Experimental Mark I

My kids are great at coming up with fantastic smoothie recipes.  Here is one my son made for us tonight.

Experimental Mark I
(serves 2-4 depending how much you want to share)

1 banana
1 kiwi
1 cup blueberries
1 heaping teaspoon almond butter
1 cup So Delicious cultured coconut milk "Plain" (just like yogurt!)
5 ice cubes
2 scoops Vega One powder "French Vanilla"
2 cups Rice Dream "Original"

Blend and serve. 

I was going to post a picture but we drank them too fast!  Next time.

Laughter Is The Best Medicine

Most of my family are British.  Maybe that is why I find this so hilarious. In fact, I think some of my family are IN this video!  Allen!  Allen!  Allen!

A Movie After Your Own Heart!

I love how movies are able to express in 90 minutes what I have been trying to say for years.  Please watch the Hungry For Change trailer and then seek out the movie (and book).

Back To School

Going back to school isn't just for the kids!  Now that you have read or viewed "Forks Over Knives" I'd like to suggest some more reading.

If you want to dive right into it there is 'The China Study" by T. Colin Campbell, PhD and Thomas M. Campbell II, MD.  T. Colin Campbell is one of the doctors in "Forks Over Knives" and they talk about the China Study in the video.  A study that took several decades to complete, it shows the correlation between disease and diet.

For lighter reading there is "Eating Animals" by Jonathan Safran Foer.  This book is not for the faint of heart at times but it will sure get you thinking about where your food comes from and what you are putting in your mouth.

Insanity Update

You will note that I am still alive!  I started a 60 day "Insanity" workout on May 28th and finished on August 5th. Yes, that is one week longer than it should have taken but I ended up injuring myself dragon boating (who knew you could do that?) and taking a week off to heal.  Let me just say I am completely hooked on this exercise program.  I have never been pushed so hard to do what looks like the simplest forms of exercise.  I have also never sweat as much in my life.  It was pretty cool (or hot) by the third week when I started dripping sweat halfway through the warm-up!  Gross, I know, but I'm into the way my body works and love seeing progress like this.  And speaking of progress, I completely changed my skinny body!  I have "pipes" or "guns", whatever you want to call it, my arms look amazing.  So do my butt and my legs.  My husband concurs!  The only things that don't look as I had hoped are my abs. Don't get me wrong, my stomach looks MUCH better but not the washboard abs I was hoping for.  Not to worry, Beachbody.com (the company who did the Insanity workout) has also done a Hip Hop Abs workout that I am going to try next.  This is the same company that did the P90X workout, that requires weights and things, but I prefer the simplicity of Insanity!  Kind of says a lot about me!!

www.beachbody.com

Nutritionist Humor

As posted on SydesJokes blog:

David Is To Be Returned To Italy
A bit of cultural news for a welcome change.

After a two year loan to the United States,
Michelangelo's David is being returned to Italy

His Proud Sponsors were:

Please, please, PLEEEZE...

Please watch this documentary.  EVERYONE!  "Forks Over Knives" was in theatres the summer of 2011 and is now available on DVD at the "Forks Over Knives" website, at Amazon.com, or from the library (long waiting list in Victoria).  You can also pick up the book from their website, Chapters or from the library.  The book has all the recipes that are featured in the documentary.  There are also recipes on their website.

Why am I asking you to watch?  Basically "Forks Over Knives" tells you everything I have been trying to tell you, but in the span of 90 minutes, and with pictures! ; )  Dr. Esselstyn and Dr. Campbell are two doctors featured in the documentary.  Their research and published papers played a huge role in my decision to become a Nutritionist.  Let them convince you to change your diet and then let me help you to make that change.

A whole-foods plant based diet can bring you back to health.  The film critics say it is "a film that can save your life!"

"Forks Over Knives" official website

Huevos Rancheros

When my kids cook dinner they tend to go for this recipe from Rebar.  We've adapted it but it still isn't vegan.  It sure is good though!

It takes a little longer to make the first time as you have to make the Mesa Red Sauce.  The recipe makes 4 cups and you only need 4 tablespoons to make two tortillas.  You store the remainder in a mason jar in the fridge until you make Huevos again, and again, and again!


Mesa Red Sauce
(Makes 4 cups)

2 tablespoons olive oil
1/2 yellow onion, diced
6 cloves garlic, minced
4 tablespoons masa harina
4 tablespoons ancho chile powder
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1 teaspoon salt
1/2 teaspoon cracked pepper
1 tablespoon oregano, minced
4 cups vegetable stock
2 tablespoons tomato paste
1 teaspoon brown sugar

Heat oil in saucepan over medium heat.  Add onions and saute until translucent.  Add garlic and cook 3 minutes.  Sprinkle in masa harina and stir constantly as it cooks and turns golden.

Add the spices and oregano and stir for another 2 minutes.  Slowly whisk tin the warm vegetable stock and bring to a boil.  Reduce to a simmer and whisk in the tomato paste and sugar.

Simmer partially covered for 30 minutes, stirring regularly.  Season to taste.  Store in a Mason jar in the fridge until needed.  Heat required amount (16 tablespoons) for recipe.


Salsa
(Serves 4)

6 tomatoes, finely diced
1 jalapeno pepper, minced
1/2 small red onion. minced
1/3 bunch cilantro, stemmed and finely chopped
juice of 1 lime

Combine all the ingredients in a bowl and stir together gently but thoroughly.


Smoky Pinto Beans
(Serves 4)

2 x 14 oz can pinto beans, drained and rinsed
1 teaspoon chipotle puree
2 tablespoons olive oil
2 teaspoons balsamic vinegar
1/2 teaspoon brown sugar

Toss beans with remaining ingredients and heat in a small pot over low heat.


Huevos Rancheros
(Serves 4)

8 whole wheat tortillas

16 tablespoons mesa red sauce

smoky pinto beans

8 eggs
4 tablespoons olive oil

salsa

Place 2 tortillas on each plate.  Spoon 2 tablespoons of mesa red sauce on each tortilla.  Divide the smokey pinto beans equally among the tortillas.

Heat 1 tablespoon of oil in a pan.  Whisk two eggs together and pour into pan.  Scramble.  Divide in two and place on two tortillas.  Repeat until all tortillas have eggs.

Divide the salsa equally among the tortillas.

Serve immediately.

Arthritis

As a Nutritionist in the province of British Columbia I am not allowed to diagnose or treat disease.  I am, however, allowed to pass on as much written information about a disease as I want.  My job is to promote health in people.  I believe the more you know about the cause, the easier it is to cure.

Several of my older family members suffer from the affects of Arthritis.

Arthritis means joint inflammation.  This can cause pain, stiffness and swelling.  If left undiagnosed or untreated, arthritis can cause irreversible damage to the joints.

Osteoarthritis involves the deterioration of the cartilage protecting the ends of the bones.  This can be caused by an injury or just wear and tear of aging, diet, and lifestyle.  The body attempts to immobilize the joint by causing swelling and adding fluid to help the joint to function more smoothly.

Rheumatoid arthritis is an autoimmune disorder where the immune system inaccurately identifies the synovial membrane as foreign.  Eventual destruction of the cartilage ensues.  Damaged tissue is replaced by scar tissue and bones fuse together.

Arthritis can also be caused by bacterial, viral or fungal infection of a joint from an infection somewhere else in the body.

Gout is also a form of arthritis as are many other types that I haven't named.

Proper diet and lifestyle changes can reverse and sometimes cure arthritis.

The key to healing involves foods that have anti-inflammitory properties and that help to strengthen joints, ligaments, tendons, cartilage and synovial fluid.

Eat:

Eat asparagus, eggs, garlic, and onions.  The sulfur in them helps repair bone, cartilage and connective tissue and helps the absorption of calcium.

Eat fresh leafy green vegetables.  The vitamin K in them helps deposit minerals into the bone matrix.

Eat fresh pineapple, whole grains, oatmeal, brown rice, fish and avocados.

Twenty tart red cherries a day can relieve pain and inflammation.

Eliminate:

Reduce the amount of fat in your diet.

Do not consume dairy products, red meat, caffeine, salt, tobacco and sugar.  These cause inflammation and also deplete the immune system.

Supplements:

Vitamin A (10,000 IU) - repairs tissues and cartilage

Vitamin C (3,000-10,000 mg in divided doses) - Free radical destroyer and anti-inflammatory

Vitamin E (200 IU) - an antioxidant that protects the joints from damage by free radicals

Selenium (200 mcg) - antioxidant

Zinc Picolinate (50 mg) - for bone growth

Calcium Chelate (2,000 mg) - to prevent bone loss

Magnesium (1,000 mg) - to balance with calcium

Copper (3 mg) - strengthens connective tissue and bone formation

Vitamin D3 (800 IU) - for calcium uptake and bone formation

Couscous

Couscous

• 1 1/4 cup water
• 1 teaspoon vegetable stock powder
• 2 tablespoons olive oil
• 1 cup whole wheat couscous

• 2 tablespoons olive oil
• 2 cups red onions, chopped
• 1 cup carrots, sliced
• 15oz can garbanzo beans
• 2 tablespoons garlic, minced
• • 1/2 cup cilantro, finely chopped
  • 1/4 cup parsley, finely chopped
  • 2 large potatoes, cubed and boiled
• 1 14oz can tomato sauce
• 1 cup water
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper
• 1/8 teaspoon ground cumin
  1/8 teaspoon ground coriander
  1/8 teaspoon ground cinnamon
  1/8 teaspoon ground cloves
  1/8 teaspoon ground cardamom
• 1/4 teaspoon nutmeg
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

• • 
    • In a medium pot, boil water, add vegetable stock powder and olive oil and bring to a simmer. Add couscous and cook for 1 minute, remove from heat, cover and let stand for 15-20 minutes. 
    • 
      
    • In a dutch oven, heat olive oil over medium heat. Add onions and cook for 5 minutes until caramelized. Add carrots and garbanzo beans and cook for another 5 minutes. Add garlic, cilantro, parsley, potatoes and stir to coat. 
    • 
      
    • In a medium pot bring tomato sauce and water to a simmer. Add spices to the sauce and simmer for 5 minutes.
    • With a fork, fluff the couscous and mix the couscous with some of the tomato sauce.
    • 
      
    • Add the remaining tomato sauce to the vegetable mixture and simmer for 5 minutes.  
    • 
      
    • Place the couscous mixture on a serving plate and form a well in the middle, place the vegetables in the middle of the couscous. Serve warm.
    • 
      

Frittata

Frittata

olive oil
1 onion, chopped
3 garlic cloves, minced

olive oil
1 medium red potato, thinly sliced

6 eggs, beaten
1 tomato, thinly sliced
1/4 bunch cilantro, finely chopped

In a cast iron skillet fry the onion and garlic in olive oil over medium heat until the onion is translucent.  Remove from pan and set aside.

Heat more olive oil and place slices of potato in skillet.  Let brown and flip.

Add eggs and onion/garlic mixture.  Place tomato slices nicely on top.  Sprinkle with cilantro.  Let eggs cook for a few minutes and then put the pan under the broiler on high for a few minutes until the egg is cooked on top.  Serves 4 (or three hungry people).  Make sure to add a salad.

Experiment with black olives, mushrooms and spinach to jazz it up.

Check Out My Breakfast

Just had to take a pic of my breakfast this morning.

1/2 cup organic steel cut oats
1 cup distiller water
1 tablespoon organic raisins
1 teaspoon cinnamon
1 teaspoon ascorbic acid powder (vitamin C crystals) 

1 organic Granny Smith apple, cored and chopped

Organic blueberries
Organic strawberries, sliced
Organic raspberries
Hemp hearts

The evening before place oats, water, raisins, cinnamon and powder in a blender with lid on and let soak over night.

In the morning add apple and blend. Pour into a bowl and top with fresh and/or frozen fruit, nuts and seeds.

German Potato Salad

German Potato Salad

5 medium red potatoes, cubed and boiled

1/4 bunch of parsley, finely chopped
3 green onions, chopped
1 tablespoon dill, finely chopped

3 tablespoons flaxseed oil
3 tablespoons apple cider vinegar

Boil potatoes until cooked but firm.  Allow to cool a bit.

Add parsley, onions and dill and mix to combine.

Add oil and vinegar and mix to coat.

Season with salt if necessary.

Greek Salad

Greek Salad

1 organic English cucumber, chopped
1 organic bell pepper, chopped
3 organic tomatoes, chopped
1/4 organic red onion, chopped
1 cup pitted Kalamata olives

1 tablespoon oregano, finely chopped

1/4 cup olive oil
1/4 cup Balsamic vinegar

 Chop vegetables on place in serving bowl.  Add oregano and mix.  Add oil and vinegar and mix to coat.

Insanity

I saw an infomercial the other day for a 60 day exercise program called "Insanity". So I thought, "what the heck". I started this morning with the fitness test and I'm happy to say that I'm still alive! Besides this crazy workout, they talk about nutrition - go figure. I was pleasantly surprised that they don't believe that sugar or refined foods should be a part of your diet. They suggest lots of fruits and vegetables as well as shakes/smoothies/juices. Have they been reading my blog? I'm not sure they have, actually, as they have lots of dairy suggestions BUT they do give alternatives as well - rice/coconut/soy milk. I am liking this "Insanity".

Biryani

Parsnip, Aubergine & Cashew Biryani

10 oz basmati rice

1 1/4 cup water

1 small aubergine (eggplant), sliced
salt

3 parsnips, peeled, cored and diced

1 onion, diced
2 garlic cloves, minced
1" ginger, peeled and minced
2 tablespoons water

3 tablespoons olive oil
2 onions, diced

1/2 cup unsalted cashews
3 tablespoons sultanas (golden raisins)

1 red bell pepper, seeded and diced

1 cup unsalted cashews

1 tablespoon olive oil

1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon chili powder
1/2 cup coconut milk
1 1/4 cup vegetable stock

2 eggs, hard boiled and quartered (optional)
cilantro for garnish

Soak the rice in water for 40 minutes.

Place the aubergine slices on a baking sheet and sprinkle with salt.  Set aside for 30 minutes.  Rinse, pat dry and cut into bite size pieces.

Peel, core and dice the parsnips.  Set aside.

Place 1 onion, garlic, ginger and water in food processor and process to a paste.  Set aside.

Heat olive oil in a large dutch oven.  Add 2 onions and fry gently for 10 minutes until soft and golden brown.  Remove and set aside.

Add 1/2 cup cashews to pan and stir-fry 2 minutes.  Add sultanas and fry until they swell.  Remove and set aside.

Add aubergine and pepper to pan and stir-fry for 4 minutes.  Remove and set aside.

Add parsnips to pan and stir-fry for 4 minutes.  Add remaining cashews and fry for 1 minute.  Remove and set aside.

Add remaining olive oil to pan.  Add onion paste.  Cook, stirring, over moderate heat for 4 minutes until mixture turns golden.  Stir in cumin, coriander and chili powder.  Cook stirring for 1 minute.  Reduce heat and add coconut milk.  Bring to a boil and stir in stock, parsnips, aubergine and peppers.  Cover and simmer for 30 minutes until the parsnips are tender.

Preheat oven to 300*F.  Bring the rice to a boil and cook for 6 minutes until tender but undercooked.

Drain rice and pile it in a mound on top of the parsnips.  Make a hole from the top to the base using the handle of a wooden spoon.  Sprinkle the fried onions, cashews and sultanas over the rice.  Cover with a double layer of foil, then secure in place with a lid.  Cook in the oven for 30 minutes.  Serve garnished with eggs and coriander.

Fattoush

Fattoush

1/2 cup water
1 teaspoon cornstarch
1/3 cup lemon juice
2 cloves garlic, minced
2 teaspoons sumac powder (optional)
salt to taste

2 thin whole wheat pita, cut into 1" squares

1 head romaine lettuce, torn into bite-size pieces
1 medium cucumber, diced
2 large tomatoes, diced
4 green onions, chopped
1/4 cup flat-leaf parsley, chopped
1/4 cup mint leaves, chopped
1 green bell pepper, seeded and chopped
1 cup chopped purslane (optional)
1/2 package (5 oz) arugula

Mix water and cornstarch in a small saucepan over medium-high heat until thickened.  Remove from heat and mix in lemon juice, garlic, sumac (if using), and salt.  Set aside.

Preheat oven on low broil.  Place pita squares on a baking sheet and bake under broiler for a few minutes watching that the pita does not burn.  Remove when crispy.

In a large bowl toss together lettuce, cucumber, tomatoes, green onions, parsley, mint, bell pepper, purslane (if using), and arugula.  Toss with dressing.  Garnish with pita squares (can be left on the side so they don't turn soggy).

Tabbouleh

Tabbouleh

1/2 cup boiling water
1/4 cup bulgur
1 cup parsley leaves, chopped
1/4 cup mint leaves, chopped
5 Roma tomatoes, diced
1 onion, finely diced
2 teaspoons olive oil
1 lemon, juiced

Boil water.  Pour bulgur into water, mix, remove from heat, cover and let stand for 1 hour.

Combine parsley, mint, tomatoes, onion, olive oil, lemon juice and salt.  Add the bulgur, mix well and serve.

Tapenade

Kalamata Olive Tapenade

3 cloves garlic, peeled and chopped
1 cup pitted kalamata olives
2 tablespoons capers
3 tablespoons parsley, chopped
2 tablespoons lemon juice
2 tablespoons olive oil

Place the garlic, olives, capers, parsley, lemon juice and olive oil in a food processor and blend until everything is finely chopped.

Transfer to a small bowl.  Garnish with mint or cilantro.

Back From The UAE

I just spent two weeks in Abu Dhabi and Dubai with my family and had a wonderful time.  Saw great sights, met great people and ate great food.  Very cool for such a hot country!

It was so easy to eat in the UAE.  It is the meeting place of so many cultures.  Lebanese, Indian, Japanese, Thai... so much to choose from.  And all so GOOD!

As staples I ate a lot of hummus, Arabic bread (pita), dates, almonds, tabbouleh, fattoush, pakoras and samosas.  I also drank a ton of water.

I couldn't imagine eating any differently now that I'm back so I've been making something from my trip each night.

The first night back... hummus of course!

Hummus

3 cloves garlic, chopped
1 can (14oz) garbanzo beans, drained and rinsed
4 tablespoons lemon juice
2 tablespoons olive oil
2 tablespoons tahini
1 teaspoon salt

2 tablespoons olive oil

Place garlic, garbanzo beans, lemon juice, olive oil, tahini and salt in a food processor and blend until creamy (add a tablespoon of water if mixture is too dry).

Transfer to a small bowl and pour olive oil on the top to garnish.

Serve with thin whole wheat pita.

Dirty Dozen

The Dirty Dozen are the 12 fruits and vegetables that are grown using the most pesticides in commercial farming.  Therefore, it is in your best interest to buy these 12 in organic form (no pesticides).

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines
7. Grapes
8. Sweet Bell Peppers
9. Potatoes
10. Blueberries
11. Lettuce
12. Kale/Collard Greens

This list changes periodically as laws change and demand grows.  Cherries are also grown with a lot of pesticide.

The  Clean 15 are fruits and vegetables that require little or no pesticides in commercial farming.  Don't worry if these are organic or not.

1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet Peas
7. Mangoes
8. Eggplant
9. Cantaloupe
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet Potatoes
14. Grapefruit
15. Mushrooms

Finally, if you cannot afford to buy organic, please buy regular fruits and vegetables.  Eating a lot of fruits and vegetables is more important than worrying about pesticides.  The health benefits outweigh the risks.

Vegetable Soup

Vegetable Soup
Serves 4

2 Tbsp olive oil

2 onions, chopped
4 cloves garlic, chopped
1/2" cube ginger, minced

1 tsp coriander
1 tsp cumin
1 tsp turmeric
1 tsp cayenne
1/4 cup tomato paste

5 cups vegetable stock

1 cup lentils, washed
1 carrot, chopped
1 yam, chopped
1 parsnip, chopped
1 stalk celery, chopped
1 cup broccoli, chopped
1 cup frozen corn

3 tomatoes, chopped (or 1 can diced tomatoes)
1 cup spinach, chopped

1/2 cup cilantro, chopped

Heat oil over medium-low heat.  Add onions, garlic and ginger and stir about 2 minutes.  Add spices and tomato paste and stir to combine.  Add vegetable stock and heat to a simmer.  Stir in lentils and vegetables and simmer for 10 minutes.  Stir in tomatoes and spinach and simmer for 3 minutes.  Stir in cilantro and serve.

Black Bean, Chickpea and Avocado Salad Recipe

Black Bean, Chickpea and Avocado Salad

1 can (19 oz/540 mL) black beans, drained and rinsed
1 can (19 oz/540 mL) chickpeas, drained and rinsed
2 green onions, sliced
2 tomatoes, chopped
1 sweet yellow or red pepper, chopped
1 avocado, peeled, pitted and cubed   
1/4 cup (50 mL) chopped fresh coriander
1 tsp (5 mL) grated lime rind
1/4 cup (50 mL) lime juice
1/4 cup (50 mL) olive oil
1 jalapeno pepper, seeded  and minced
1 clove garlic, minced
1/4 tsp (1 mL) each salt and pepper

In large bowl, toss together black beans, chickpeas, onions, tomatoes, yellow pepper, avocado and coriander. In small bowl, whisk together lime rind and juice, oil, jalapeno pepper, garlic, salt and pepper. Pour over bean mixture; toss to coat

Sports Drinks

I have been coaching my daughters school volleyball team for the past two months. They are great athletes and usually pretty focused and skilled. Except last week - Valentines Day - they fell apart on the court. They had had a busy day at school with the added excitement (and hormones) of a school dance and sugar.

I had not talked to them previously about nutrition, so at the following practice I sat them down and we discussed healthy snacks to eat before a game. I mentioned water as a drink.

The message got through from what I saw at this weeks game - except about the drinks. Apparently parents and kids alike still think that sports drinks are good for you. We had a very quick look at what a few of the girls were drinking between games. We read the ingredients and compared the color of their teeth and tongues of the girls who brought sports drinks.

The second ingredient was sugar. Water and then sugar. Besides the fact that sugar depresses your immune system making it easier to get sick, sugar is also absorbed into your bloodstream really quickly giving you instant energy that is gone as fast as it appears. Not good when you are in the middle of a rally for game point. Sugar also dehydrates you and makes you thirsty. Dyes usually equal chemicals. Not something you want to put into your body. And who wants a blue tongue, anyway?

Alternatives? WATER for hydration. Oranges (real oranges, cut up) have fruit sugar BUT also have fiber that slows down the rate of absorption into the bloodstream for a more even energy and a fairly high water content for hydration. They also have lots of nutrients. Fruit in general has high water content, even energy, and nutrients. Remembering the dirty dozen, most fruit should be organic to prevent heavy pesticide ingestion.

I'm looking forward to our next game where I hope to see happy, smiling girls with normal (pink) tongues. That's the game!

Supplement Expiry Dates

Did you make a New Year's resolution to start taking supplements?  Did you dust off the containers on top of your fridge or in the back of your cupboard and gasp when you saw that the expiration date was close, or worse, had passed?  Well, calm down.  It probably isn't as bad as you think.  And, BTW, good for you for making a New Year's resolution to better your health.

Manufacturers put expiry dates on their supplements to cover their butts!  Supplements are required to be as potent as the strength advertised on their label.  As with many things, supplements loose their potency over time.   In choosing an expiry date, the manufacturer takes into account shipping time and time spent sitting on the store shelf.  Sometimes manufactures make the supplements more potent than the label suggests to prolong the expiry date.  So, you don't have to throw the supplements out when they reach their expiry date.  They are most likely good for one or two, or even five more years.

Storing supplements properly will help them to maintain their potency.  Contrary to popular belief, supplements should not be stored in the fridge unless stated on the label.  Each time the cold container is opened condensation can get in and break down the supplements.  Supplements should be stored in a cool, dry place like a pantry.  Not on top of your fridge.  You forgot they were there anyway, so obviously that wasn't the right place for them!