Notes About Metabolism Boosting Snacks

By Karen Gilman, BA, RHN  (Registered Holistic Nutritionist)

Your metabolism is determined by genes, sex, age, hormone levels, body composition and as well activity levels. You can increase your metabolism naturally by eating certain foods:

Egg whites are rich in branched-chain amino acids, which keep your metabolism elevated. Eggs are also loaded with protein and vitamin D.  Choose organic, free-range ages as they are the most humane.

Chili peppers contain capsaicin, a compound that can kick your metabolism up a notch. Add a tablespoon of chopped chili peppers to a meal once a day.

Green tea contains the polyphenol EGCG, a component believed to boost metabolism. Green tea is also packed with cancer-fighting compounds that can benefit anyone’s diet, at any age.

Whole grains help your body burn more fat because they take more effort to break down than processed grains. Whole grain foods that are rich in fiber like brown rice and oatmeal are good choices.

Iron-rich foods are essential as iron helps transport oxygen to tissues throughout the body which helps our bodies make energy. Low iron levels can lead to fatigue, loss of appetite, anemia and it can slow down your metabolism. Foods rich in iron include oysters, mussels, beef, lamb, fish and poultry. Plant sources of iron include pumpkin seeds, lentils, tofu, chickpeas and other beans.

Some other tips:

• Don’t forget to drink lots of water. If you're mildly dehydrated, your metabolism may slow down.
• Don’t restrict your caloric intake.  If you consume a very low calorie diet you are not providing your body with enough energy so that it can satisfy its basic needs.
• Some metabolism boosting snacks:
• 1⁄4 c of sunflower or pumpkin seeds, raw if you can find them
• 1 sliced cucumber with sea salt and a dash of cayenne pepper
• Celery with 2 tablespoons tahini or other nut butters

Feel like eating something delicious and sweet? Here’s a recipe for homemade granola bars:

No Bake Granola Bars

2 cups quick-cook oats, uncooked
2/3 cup dates, chopped
1/2 cup almond butter
1/2 cup tahini
1/4 cup maple syrup
1 tsp vanilla
1 tbsp chia seeds

Process the dates in a food processor until well chopped.  Add the remaining ingredients and process until smooth. Spread the mixture in a square baking pan and refrigerate until firm.  Cut into squares and enjoy.

Dedicated to healthy eating for more than 25 years, Karen Gilman is passionate about helping others eat well and love what they eat. Karen graduated from the Canadian School of Natural Nutrition in 2011 where she received a diploma in Natural Nutrition. Karen is also a certified food handler and a member of the Canadian Association of Holistic Nutrition Professionals.

                     

You can make an appointment at the Pinewood Natural Health Centre with Karen Gilman by emailing

toronto@pinewoodhealth.ca 

or

Phone: (416) 656-8100 

Five Powerful Flu Fighting Foods

At the Pinewood Center for Natural Health we believe that there is a lot of truth to the old adage, first said by Hippocrates centuries ago, and that is “let food be thy medicine and medicine be thy food.”  These age-old words of wisdom were first written literally in stone in the fourth century B.C. and they still apply today, especially when it comes to fighting off winter flus and colds.  Given the hectic pace of the lives that most of us live it is more important than ever to optimize your immunity and that includes eating flu and cold fighting foods at every meal.

Here is a look at five potent foods that can help you ward off colds and flu this season.

# 1      Raw Garlic

Raw garlic is such a powerful anti-viral and anti-bacterial agent that it can decimate the flu virus as soon the oil from it comes into contact with the invading virus.  This is due to the fact that raw garlic contains allicin and allian, which are sulphur compounds that have direct anti-viral action in the body. One way to actually ward off the flu if it is going around your office or around your child’s daycare putting you at very high risk for contagion is to chew a raw clove every four hours. If this is not a miracle cure that is easy for you to swallow then try mixing up the raw garlic into a salad dressing or sweetening with a touch of honey. It is most powerful when consumed raw but still amazing for your immune system if you stir fry it or put it in a soup. There is a good reason why it is called “Russian Penicillin.”

#2       Raw Onions

Raw Red Onion Boosts The Immune System

Raw onions are also powerful immune system boosters and contain the same flu and cold fighting compounds as garlic. Most people can tolerate eating raw onions a little easier than they can garlic.  The most palatable types are the sweet Red Spanish onions and the large white Vidalia onions.  You can easily mince raw onions and the sprinkle the bits on top of any meal raw or cooked.

#3       Dark Berries

All dark coloured berries but especially bilberries, blueberries, blackberries and Saskatoon berries are jam packed with high concentrations of flu-fighting and cold-fighting antioxidants. Black coloured berries contain almost forty times more antioxidants than other foods. It is recommended that you eat fresh, organic berries whenever you can but if they are not available, frozen berries will do.

#4       Homemade Chicken Soup

Research has shown that your grandma was right and that warding off the flu is as simple as serving up bowl of delicious homemade chicken soup. It is the combination of celery, carrots, onions and chicken that forms a specific protein group that assists your body when it comes to warding off viruses.  It is also a vaporous food that is soothing to the respiratory system.

#5       Spices and Herbs

Most spices in general have volatile, antimicrobial oils in them that can fight off colds and flu. Potent sources of anti-viral compounds include the herbs and spices: dill, turmeric, cloves, ginger, turmeric, thyme, rosemary, oregano and coriander and you should use these spices liberally in your cooking. You can also brew them in a tea. Some natural food stores sell lines of tea bags with spices for brewing. For instance you can buy rosemary tea or thyme tea on its own.

A traditional remedy for sweating out a fever is to mix powdered ginger, cinnamon and coriander into a cup of tea or hot water.  Garlic, turmeric, thyme, rosemary, dill and coriander used individual also pair well the chicken soup as does extra garlic.

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.

A Few Words About Psycho-Neuro-Immunology

By Alisa Blumberg, BSc, DC
Doctor of Chiropractic 

I often ask new patients to focus on the difference between ‘normal’ and ‘common’ when they describe the complaints that brought them to see me. Feeling an underlying level of stress, having persistent aches and pains (particularly as we age), or suffering from seasonal or recurrent allergies may have become status quo for many in our over-active and over-achieving society. This makes these conditions common - but are they normal (i.e. according to how we were built to function)?

STRESSED OUT?

Chiropractors focus on neurology – how the complex computer in your brain monitors and controls the function of every system in your body. That study branches off into neuro-immunology – the study of how ‘the computer’ works with the ‘department of defense’ (and why, in the case of allergies, the system is amped up too high, seeing everyday encounters as reason to mount an all-out warfare).

Recent years have seen the progression from neuro-immunology to psycho-neuro-immunology – taking into account the effect of your thoughts and emotions on how you function both in regulating day-to-day activity and in times of crisis. Persistent stress, negative thought patterns, or holding onto bygone ‘wrongs’ can be diverting energy away from healing and self-regulation. The body gets exhausted and symptoms or dis-regulation sets in.

AI look forward to discussing these and any other issues with you – come find me.

Dr. Alisa Blumberg is proud to be bringing her passion for holistic, natural, self-directed healing to the north-Toronto area through her work at Pinewood Natural Health Centre.

As a Chiropractor and Master level B.E.S.T. Practitioner, Dr. Blumberg's mission is to educate and empower patients of every age, symptomatology and health goal on their unique journey towards optimal health and absolute wellness.

You can book an appointment with Dr. Alisa Blumberg  by calling (416 ) 658-8100.

Healthier Halloween Treats

Every year adults are faced with the challenge of trying to dole out healthy snacks to the expectant children that come to their door or to the ones that attend a Halloween party. Here are some ideas for some treats that are a little lower in sugar, fat, calories and sodium than the usual one that are typically given out to children on this holiday.

Xylitol Gum or Candies.  These candies are available under the brand names of Spry , Xyla, Ice Chips, SparX, and Dr. John’s and are made of pure xylitol. Xylitol is a natural calorie-free sweetener that  actually has been proven to fight gum disease, unlike the  pure cane sugar that is found in most traditional Halloween candies.

Kale Chips.  Kale chips are healthy, easy to make and taste great. Simply take any type of kale and tear it up into potato chip sized pieces.  You can use curly Kale but flat kale works the bests.  Preheat the oven to 300 degrees F.  Spread the kale pieces on a flat baking sheet. You can sprinkle with melted coconut oil, olive oil and any spice or flavoring you need. Bake until they are dried out and crispy. You can also use a dehydrator to make this type of healthy chip that is rich in minerals and nutrients.

String Cheese.  String cheese is a low –calorie healthy snack that is high in protein and calcium and good for building healthy bones and teeth. Just one stick is usually only about 80 calories and the protein and fat in cheese help slow down the sugars ingested from eating candy. The only thing problematic about handing out cheese is that it should be refrigerated until the very last minute before you hand it out at the door to prevent spoilage.

Peanuts.   Peanuts are a good treat to give out at a Halloween party where you know that no child attending is allergic to them. It is not really a good idea any more to give out any type of nut as a Halloween treat during Trick Or Treating because of the fact that so many children are allergic to them nowadays. However if you have the “all clear” from other parents that nobody attending is allergic to nuts, it is good to know that peanuts are rich in omega-3 acids that are essential for nurturing brain development and protein for building strong bones and teeth.

Trail Mix. Thanks to the advanced attitudes towards nutrition by many moms nowadays, Trail Mix is more familiar to children and for many it is a treat they look forward to having in their goodie bags.  You can buy healthy blends of trail mix or you can make your own out of sunflower seeds, raisins and nuts.  You can also sweeten the mix with chocolate chips. Chocolate chips are healthier than you think because they contain manganese, copper, magnesium and phosphorus.  Be aware too that many children might be allergic to the nuts in trail mix so it is better to hand them out in a controlled environment where you know the kids are not allergic.

Eating a nutritious healthy diet free of unhealthy fats, sugars and additives is important for both you and your child! 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.