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Dairy-Free Caesar Salad Dressing
April 11, 2012 | 
Author 1 cup olive oil
1/4 cup lemon juice
2 eggs
1 Tbsp Dijon mustard
1 Tbsp Worchestershire Sauce
2-4 cloves garlic, minced
1/2 tsp black pepper
1/2 cup white Daiya (found in grocery stores in health food section, deli area with specialty cheeses or dairy case with other dairy alternatives)
Mix in blender until creamy. Enjoy!
How Are You Filling Your Jar of Life?
A professor of philosophy began his class one morning with a very large, empty jar on his desk. He poured golf balls into the jar until it could no longer hold anymore and asked students if the jar was full. They all nodded.
Next, he poured a bucket of small pebbles into the jar and as he was pouring, he shuffled the jar on the desk, so the pebbles settled between the golf balls. Again, he asked his students if the jar was full. “Yes”, they exclaimed.
Finally, he began pouring sand into the jar and as he shuffled the jar, the sand settled between the golf balls and pebbles, as his students’ eyes widened. And, when he asked if the jar was full, the most enthusiastic reply was given to him – YES!
I’d been introduced to this story years ago and was reminded of it recently when it was tied very beautifully into an analogy that I really connected to – What if this jar was your life?
The golf balls represent everything that fills you with love - nourishing relationships with family and friends, connection with nature, connection with your spirit, service to others, the aspects of your work that fill you with joy.
The pebbles represent the more material parts of your life - your finances, house, car and other possessions.
The sand is all of the little stuff that fills your day - that unending to do list, worries, anxieties, ‘shoulds’, the running from here to there, the go-go-go.
Knowing this, how are you filling your jar of life? Reflect on recent weeks – where have your priorities been? Have the sand and pebbles gone into your jar first, leaving no room for the golf balls? How does that feel? How can you fit more golf balls in this week?
My challenge to you:
1. Sit down with a piece of paper or a page in your journal and divide it into three sections labelled ‘golf balls’, ‘pebbles’ and ‘sand’.
2. Categorize everything you can think of that takes up time in your life by placing them in one of the categories.
3. Reflect on the longest list - where you are spending most of your time. How would you feel is you were spending less time here?
4. Reflect on the shortest list – where are you spending the least amount of time. How would you feel if you were spending more time here?
5. Take some time to empty your jar everyday and consciously fill it with what helps you feel nourished, energized and supported.
How you experience life is directly related to your golf balls – everything that fills you with love. There’ll always be room for a few more pebbles and grains of sand if you shuffle the jar a little.
With thanks to Father Randall at St. Thomas More Parish, Dartmouth for introducing me to this beautiful analogy.
Warming Socks: Essential Tool Fighting a Cold
Battling a head cold? Sinus congestion, nasal congestion and/or chest congestion keeping you from getting a good night sleep? Remember to keep Warming Socks (Magic Socks for kids!) in your cold season tool kit! They’re helpful for everyone in the family…infants to elders.
Supplies:
Pair of thin cotton ankle socks
Pair of thick wool socks (or a warm wooly sleeper with feet for the wee ones)
Warm foot bath (optional)
Steps:
1. Make sure your feet are warm before going to bed. Warm them in a warm foot bath, if needed.
2. Soak the thin cotton socks in cold water (as cold as it will possibly come from the tap) and wring them out well.
3. Sitting on the side of the bed, put the wet socks on first, then the dry wool socks and tuck your feet into bed. (I know putting warm feet in cold socks sounds aweful, but be assured, within a few minutes you’ll start to feel a warming sensation in your feet.)
How it works:
The cold stimulation from the cold socks, with the help of the wool socks, brings the warmth of blood flow to your feet. The focus of the blood flow to your feet pulls the congestion away from your face and chest, helping you breathe more comfortably and get a better night sleep. And, when you wake in the morning, your feet will be warm and dry.
Posted in newsletter, tips | 
Tags: Cold and Flu, Hydrotherapy, Immune, Warming Socks | 
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The Power of the Placenta
Last Friday, CTV’s Live at Five aired a segment on the Power of the Placenta and the growing interest of Maritime women for harnessing this power during the postpartum period. (See the video on Vitality’s Facebook Page)
The placenta, a major organ created by the mother’s body during pregnancy, plays a primary role in nourishing the growth and development of the fetus. In addition to the being rich in nutrients, the tissue of the placenta also contains a variety of hormones and immune factors that play a key role in the health of both mother and baby.
Following the arrival of a new infant into the world, the placenta is also birthed, swiftly removing the mother’s access to this rich tissue. For many generations, a variety of cultures have prepared medicines from the placenta, to allow the mother’s continued access to the nutrients, immune factors and hormones and to ease the transition from pregnancy to motherhood.
In North America, this is a relatively new idea and one that is often met with skepticism. The truth is, detailed scientific research regarding the benefits of placenta medicines during the postpartum period is lacking. Most of what we know comes purely from cultural and clinical experience.
The reality, though, is that moms using placenta medicines consistently report less incidence of post-partum mood disorders, improved energy, improved recovery and healing after birth and improved establishment of breastmilk supply.
Without a wealth of research studies, we’re called to explore basic physiology and reasoning. During pregnancy, the placenta has a variety of functions:
- to provide nutrition in the form of glucose, proteins, essential fatty acids, vitamins and minerals to the fetus.
- to store certain nutrients for fetal use, including glucose (as glycogen), iron and vitamins A, D and E.
- to protect against infection with it’s rich source of immune factors
- to provide a variety of hormones that play key roles throughout the pregnancy, keeping mom and baby healthy and preparing them for the postpartum period
Following the baby’s birth, he/she is able to gain access to all of these factors (with the exception of vitamin D), through her mother’s breast milk – so continues mom’s role of nourishing her baby. Without adequate nourishment for mom, her role of nourishing her newborn infant can be at the detriment of her own health.
In addition to whole foods nutrition (hopefully prepared with support of family and friends!), placenta medicines, can therefore, provide a rich source of nutrients, hormones and other factors, to support mom’s healing process and to maintain her own nourishment. What a fantastic resource nature has provided to ease the transition between pregnancy and motherhood.
Curious about the safe preparation of placenta medicines? Stay tuned for more information in upcoming blog posts and, in the meantime, check out these resources:
www.newrootsbirth.ca (click on Placenta Services)
Strawberry Coconut Ice Cream
This recipe is care of the Whole Life Nutrition Kitchen. For more fabulous recipes visit www.nourishingmeals.com – a very useful resource for all those with food intolerances.
This ice cream needs to be made in an ice cream maker. It can also be made into popsicles by freezing in popsicle molds. Serve ice cream with sliced fresh strawberries and fresh mint leaves for a cooling summer dessert.
2 cans full fat coconut milk
2 to 2 1/2 cups frozen strawberries (about 1 pound)
1/2 cup honey or agave nectar
1 tablespoon vanilla extract
1 to 2 teaspoons lemon flavoring (optional)
Place all ingredients into a blender or Vita-Mix and blend until smooth and creamy. Immediately pour the liquid into your ice cream maker. I kept mine on for about 25 minutes and then transferred the container to the freezer. It needs to chill for about 2 hours before serving. Enjoy!
Posted in recipe | Tags: Coconut Milk, Dairy-Free, Recipe, Soy-Free, Sugar-Free, Summer | No Comments »
Crunchy Quinoa Salad – A Summer Favourite!
2 cups cooked quinoa (starts as approximately 2/3 cup uncooked)
1 cup grated carrot (shortcut: use ‘Matchstick Carrots’)
½ cup finely chopped red pepper
½ cup finely chopped celery
3 chopped green onions
¼ cup sunflower seeds
1 cup chopped parsley or cilantro
Dressing
1/3 cup extra virgin olive oil
3 tbsp apple cider vinegar
1 tbsp lemon juice
1 tbsp Tamari (optional)
½ tsp black pepper
1 tsp Herbamere
¼ cup sesame seeds (tip: black sesame seeds look great mixed with quinoa)
Place salad ingredients in a large bowl. Stir to combine. Mix dressing ingredients together in a glass jar. Shake well and pour over salad.
Natural Summer: A Brief Guide to Bug Bite & Sun Protection
Ah summer – this wonderful season presents some unique conditions for our bodies to experience, including the arrival of a variety of insects that enjoy their yearly human feast and the increasing heat of the sun. As a result, the necessity for both bug bite and sun protection is greatly increased. Unfortunately, this often contributes to a rise in chemical and toxin exposure, that heightens our stress levels as our bodies cope with processing and eliminating them. For many people, the reduction of our exposure to chemicals and toxins is an important step in maintaining optimal health. Let’s take a look at what that means for summer time.
Bug Bite Protection
We explored our options for effective bug repellants and other preventative measures, last summer, so we’ll begin with a brief review:
Most commercial insect repellents contain a chemical called DEET, a registered pesticide. It is absorbed through the skin and passes into the blood. Most of the health concerns with DEET centre around the skin and nervous system with the potential of creating dermatitis and challenges with neuro-behavioural tasks requiring muscle coordination. There have also been case reports of associating DEET with seizures in children. This chemical also crosses the placenta, raising concern over it’s use by pregnant women.
With these possibilities in mind, Health Canada has phased out all insect repellants containing more than 30% DEET. In addition, Health Canada and the Canadian Pediatric Society advise against the use of DEET in children under 6 months of age. Solutions of up to 10% DEET applied up to once daily on children age 6 months to 2 years and up to 3 times daily for children up to 12 years of age has also been suggested by these groups. If you are choosing to use DEET containing products, follow these guidelines:
- Do not apply over cuts, wounds, or irritated skin.
- Do not apply to hands or near eyes and mouth of young children.
- Do not allow young children to apply this product.
- After returning indoors, wash treated skin with soap and water.
- Wear long sleeves and long pants and spray on clothing, as opposed to directly on skin. Wash repellent treated clothes as soon as possible or keep outside living areas to reduce exposure.
- Apply sparingly.
- Do not spray in enclosed areas and avoid inhaling
There are a number of effective, less toxic insect repellents available. They need to be applied more frequently than DEET based repellents, but they do not carry the same health risks. Many contain a variety of plant essential oils. Though safer for topical application to the skin, it is important to avoid the eyes and mouth when applying these products and be sure to keep them out of reach of children. In your back yard, use yellow outdoor light bulbs. They are less likely to attract insects. Use a fan outside when there is little wind – mosquitoes aren’t very strong flyers. When planning your gardens, plant mosquito repelling plants like lemon balm, catnip, basil and lemon geraniums around outdoor sitting areas. Also consider using bug shirts and hats as other nontoxic forms of protection.
Insect Deterring Essential Oil Blend:
| Thyme | 1 part |
| Lemon Balm | 2 parts |
| Lavender | 1 part |
| Peppermint | 1 part |
| Rose Geranium | 1 part |
Dilute 2 drops of the mixture in 2 teaspoons of carrier oil (ie: olive oil, castor oil or sweet almond oil)
Sun Protection
With the changes to our environment and the thinning of the ozone layer, protection from chronic skin damage by the sun’s rays has become more important to our health in recent years. There are two categories of sunscreen available: those that provide a physical block, like zinc oxide and titanium dioxide, and those that provide a chemical block, like PABA, benzophonones and cinnamates. With their make up of naturally occurring minerals, physical blockers work as a barrier against sun damage. Chemical sun blockers work by absorbing ultraviolet rays before they reach the skin’s surface. Over time, research has accumulated that suggests some of the chemical sun blockers possess hormone disrupting activity, specifically, mimicking estrogen. Other research suggests that as we rely heavily on the use of sunscreens, our vitamin D production, for natural immune and hormone balancing and cancer prevention, is reduced.
The Moral of the Sunscreen Story
Up to twenty minutes of sun exposure daily (just until your skin starts to turn pink) supports your natural vitamin D production. With any additional
time spent in the sun, protection from chronic sun damage of the skin is important. Explore sunscreens with more naturally based ingredients. The Environmental Working Group has completed a detailed assessment of thousands of sunscreens on the market and has compiled this information on their website: www.ewg.org/2010sunscreen. This wonderful tool can help you determine if the sunscreen you are using is causing more harm than good. Try searching your current sunscreen to see where it rates! Many of the best sunscreens listed (least toxic while still providing sun protection) are available at your local health food store.
I encourage you to practice healthful approaches to bug bite and sun protection. Make them part of the summer routine for the whole family. Your whole body will thank you and you will continue forward on your journey to health.
~ Dr. Sarah
Homemade Chocolate Coconut Ice Cream
Dairy, soy and sugar free.
3 cups coconut milk
½ cup agave nectar
½ cup organic cocoa powder
1 tsp natural vanilla extract
Combine all ingredients in a blender. Freeze according to ice cream maker instructions OR follow the ‘still freezing method’, below.
Still Freezing Method:
- Pour mixture into a freezer safe bowl, cover tightly and refrigerate for 24 hours.
- Transfer bowl to freezer and freeze for 2 hours. Remove from freezer and beat with hand mixer to break up ice crystals that are forming.
- Cover and repeat step 2 until thick and smooth.
- Transfer ice cream to freezer safe storage container, leaving at least ½” head space for expansion.
Breathe Some Relaxation Into Your Day
Are You Breathing? “Of course I’m breathing”, you reply, “I’m alive aren’t I?” Perhaps a more complete question would be: Are you breathing healthfully? All too often, people spend their days in a distressed state of existence, complete with shallow, rapid breathing. The results of poor breathing can be very widespread throughout the body:
In the nervous system, it encourages anxiety, dizziness, poor memory, a sense of apprehension, and affecting balance.
It depletes specific minerals in the body encouraging spasms of a variety of muscles and reducing pain thresholds.
It triggers smooth muscle cell contraction. Smooth muscles make up all of the tubes in your body including blood vessels, the digestive tract and the respiratory tract. When these muscles are contracted it can contribute to an increase in blood pressure (because your heart has to pump against the resistance of closed vessels), chest pain (because the vessels that supply blood to the heart aren’t delivering enough oxygen), constipation (because your intestines aren’t moving properly) and aggravation of asthma (because the tubes leading to your lungs are not allowing enough air to pass).
It reduces oxygen release to all of the cells of your body, encouraging general fatigue and pain.
So how do you know when you are not breathing healthfully? Here are some signs:
| High stress levels | Promote shallow, rapid breathing |
| Poor coping strategies for stress | |
| Restlessness | Your body’s attempts to get more oxygen into your system |
| Frequent yawning | |
| Frequent sighing | |
| Stiff neck and shoulder muscles | Naturally you should be using your diaphragm to breathe (the thin muscle between your lungs and abdomen). As you breathe in, your diaphragm lowers towards your belly, the space in your chest increases, your lungs fill with air and your belly moves out. As you breathe out, your diaphragm returns to its original position, air is pushed out of your lungs and your belly moves in. Without using your diaphragm, shallow “chest” breathing results and your neck and shoulder muscles are used to try and bring more air into your lungs. |
| Lack of belly movement with breath |
The transition to breathing healthfully and reducing all of the above signs and symptoms requires practice. Choose a specific time to do it each day: as soon as you wake in the morning, while driving, sitting at a stop light, waiting in a line and/or before bed. There are multiple opportunities to fit in a few minutes of healthy breathing in every day.
Practice the Complete Breath:
I. Benefits: purifies bloodstream, develops diaphragm, strengthens lungs, thorax and abdomen, increases resistance to colds, aids digestion, clears up phlegm, helps to lift depression, calms nervous system
II. Technique:
1. Sit in a comfortably cross-legged position on the floor or in a chair with your feet flat on the floor.
2. Straighten your back, which will straighten your chest for easier breathing.
3. Inhale slowly through the nose, breathing deeply, consciously.
4. Take 5 seconds to fill the lower part of the lungs, pushing the abdomen out and expanding the ribs
5. Hold the breath for 1-5 seconds.
6. Exhale slowly for 5-10 seconds until you have emptied the lungs.
7. Repeat 4-5 times more.
III. Do’s and Don’ts
DO establish a rhythmic rise and fall of your abdomen, to promote regular breathing.
DO attempt to breathe inaudibly after you have gotten the hang of deep breathing.
DO push your abdomen out as you breathe in and full the abdomen in as you breathe out.
DO give an extra snort as you exhale to rid yourself of stale waste-matter in the bottom of the lungs.
DO NOT slump. For maximum efficiency your torso must be as straight as possible
I encourage you to practice breathing healthfully everyday. Make it a habit. Your whole body will thank you and you will continue forward on your journey to health.
|
Healthy Breathing Resources Buteyko Canada (www.buteykocan.com) ALL Yoga – Dartmouth (www.allyoga.ca) Pranayama: The Art of Yoga Breathing (http://www.abc-of-yoga.com/pranayama) |
All the best on your journey to heath,
~ Dr. Sarah
Cinco de Mayo Slaw
2 cups shredded red cabbage
1 cup shredded green cabbage
2 Tbsp. or more fresh squeezed lime juice
2 tsp. honey or agave
2 green onions, chopped with tops
3 Tbsp. or more chopped cilantro
1 tsp. sea salt
Pinch of cayenne
Combine all ingredients well. Serve immediately.