December’s Topic: Healthy Holiday Eating Habits - how to choose, enjoy, and survive

Join me each month at The Wellness Spa in Kelowna for a look into the world of nutrition, how it applies to our health and wellness, and the simple things we can do for our own well being. Topic handouts and recipes provided. Call Sharon at (250) 860-4985 or Ange at (250) 451-9208 for more details or to reserve your spot.

Each session after introductory talk - $20
Package of any three talks - $50
Package of all five talks - $85

November’s Topic: Detoxing your Body and your Lifestyle - food, products, emotions - how to deal with all things toxic

Join me each month at The Wellness Spa in Kelowna for a look into the world of nutrition, how it applies to our health and wellness, and the simple things we can do for our own well being. Topic handouts and recipes provided. Call Sharon at (250) 860-4985 or Ange at (250) 451-9208 for more details or to reserve your spot.

Each session after introductory talk - $20
Package of any three talks - $50
Package of all five talks - $85

October’s Topic: What to Eat?  How to decide; label reading and serving sizes; seasonal vs organic vs local choices

Join me each month at The Wellness Spa in Kelowna for a look into the world of nutrition, how it applies to our health and wellness, and the simple things we can do for our own well being. Topic handouts and recipes provided. Call Sharon at (250) 860-4985 or Ange at (250) 451-9208 for more details or to reserve your spot.

Each session after introductory talk - $20
Package of any three talks - $50
Package of all five talks - $85

September’s Topic: Top 5 for Optimal Wellness

Join me each month at The Wellness Spa in Kelowna for a look into the world of nutrition, how it applies to our health and wellness, and the simple things we can do for our own well being. Topic handouts and recipes provided. Call Sharon at (250) 860-4985 or Ange at (250) 451-9208 for more details or to reserve your spot.

Each session after introductory talk - $20
Package of any three talks - $50
Package of all five talks - $85

Maggie Dwernychuk has invited me to chat exercise nutrition at her two upcoming pole walking clinics (preparing for the Okanagan Marathon 10k). If you have seen all the pole walkers hiking it around town and have never tried it yourself, this is the way to learn great technique from a great instructor, this clinic is for you. Two new clinics start the week of July 21 - but call for late starts.

Maggie Dwernychuk has invited me to chat exercise nutrition at her two upcoming pole walking clinics (preparing for the Okanagan Marathon 10k). If you have seen all the pole walkers hiking it around town and have never tried it yourself, this is the way to learn great technique from a great instructor, this clinic is for you. Two new clinics start the week of July 21 - but call for late starts.

Ingredients
1 lb brown rice, spelt, or kamut pasta, any shape
½ cup sesame oil
¼ cup olive or grapeseed oil
2 tsp red pepper flakes
6 tbsp unpasteurized honey (~1/3 cup)
5 tbsp tamari (natural wheat-free soy sauce)
grated fresh ginger, sea salt, and pepper to taste

Cook pasta al dente, rinsing well. Mix ingredients and let marinate overnight or 3-4 hours in the fridge.

The next day add –
¼ cup green onions
1 carrot, julienned
¼ cup snowpeas
½ cup other vegetables, like red peppers, broccoli or baby bok choy (steamed and cooled if necessary)
½ cup fresh cilantro or parsley
2 tbsp sesame seeds
½ cup cashews or organic peanuts, chopped
Refrigerate until ready to serve. Add cooked shrimp or chicken for more protein if desired. Great for pot lucks or family functions.

Adapted from Lee Royer.

Nutritional Value of Select Ingredients

Brown Rice Pasta – Rich in complex carbohydrates, good quality proteins, yet low in fat and calories, brown rice pasta is a great substitute to traditional pasta. Brown rice can help regulate bowel function, glucose metabolism, prevent bowel cancer, and lower cholesterol.
Ginger – This spice is an excellent remedy for nausea, morning sickness, upset stomach, indigestion, vomiting, motion sickness, and cramps. It helps to lower blood pressure, reduce fever, prevent internal blood clots, etc, etc, etc. Very medicinal, yet tasty!
Carrots – Carrots are one of the best sources of beta carotene, which balances the immune system and reduces the risk of many cancers. They also guard against cardiovascular disease, reduce inflammation, slow the aging process, and are great for digestion disorders. Contain fibre, calcium, iron, and many other vitamins and minerals.
Onions – Because they are high in sulfur, onions help lower cholesterol, inhibit cancerous tumor growth, help manage diabetes, and are an anti-inflammatory, antibacterial, and antifungal food that are also a blood tonic. Eat them daily – raw or cooked.
Sesame Seeds – By weight, sesame seeds are higher than liver in iron. They are also high in calcium, magnesium, protein, fibre, other vitamins and minerals, and EFA’s.

Energy Pudding
1 serving chocolate protein powder (like Vega)
2 bananas
1 cup blueberries
½ cup almonds
1 tsp lemon juice
¼ tsp sea salt
Process everything in a blender or food processor until smooth and creamy. Makes 2 servings.

Homemade Energy Bars
1 serving chocolate or berry protein powder (like Vega)
1 cup dates
½ cup almonds
¼ cup sesame seeds
¼ cup cranberries or blueberries
1 tsp lemon zest or lemon juice
1 cup oatmeal
½ cup dried cranberries or raisins
Process everything in blender or food processor (except dried fruit) until roughly chopped and combined. Gently mix in dried fruit. Pat mixture into 9×11” baking pan; cut into bars. Can freeze bars.

Adapted from Brendan Braizer, www.myvega.com

Nutritional Value of Select Ingredients

Bananas – Bananas are good for the nerves, muscles, liver, and kidneys, and feed good bacteria in the colon. They can aid in sleep, lessening pain, and enhancing immune function. With the exception of avocados and dates, bananas are the fruit with the highest concentration of potassium.
Blueberries – A king in the nutrition world, these berries contain one of the highest amounts of antioxidants of any fruit or vegetable. A great source of vitamin C and fibre as well, blueberries protect against age-related conditions like Alzheimer’s disease, help improve vision, and normalize the bowels.
Almonds – Almonds are called the king of nuts because they are high in calcium, potassium, magnesium, phosphorus, folic acid, EFA’s, and protein. Loaded with phytonutrients, they are called the anti-cancer nut.
Oats – This grain is a great source of complex carbs, and is high in protein and fibre. They can help normalize blood sugar levels, and are good for a sluggish thyroid. Oats are high in tryptophan, iron, and phytochemicals.
Sesame Seeds – By weight, sesame seeds are higher than liver in iron. They are also high in calcium, magnesium, protein, fibre, other vitamins and minerals, and EFA’s.

• Dilute a 100% fruit juice like apple, orange, or grape with filtered water to replace energy and the potassium lost during sweating. The fructose from fruits is a great type of sugar to replace used-up muscle glycogen stores. Add 1 tsp of Celtic sea salt per 1 quart of diluted juice to replace lost sodium, and you’ve got your own sports drink.

• Put ½ water and ½ orange juice in a water bottle; add 1 tbsp of maple syrup or honey and a pinch of sea salt. Shake vigorously; served chilled.

• Take 1 litre of water and add 1/3 cup maple syrup or unpasteurized honey, 1 freshly squeezed lemon or lime, and a pinch of Celtic sea salt.

Avoiding refined sugars, artificial sweeteners, colours, flavours, additives, and preservatives in your sport drink is the greatest benefit of making your own hydrating drink. You’ll also save money making your own, and decrease the amount of plastic bottles that end up in landfills.