Bioclinic Naturals is a Canadian company that has a great detox kit, and at only seven days, anyone can fit it into their schedule. More details can be found about the product here on their website, but in general it’s shakes and a meal each day with a couple of supplements and lots of snacks. I finished one myself last month, and found I was able to carry on my regular routine without a change in energy or being stuck in the bathroom.

If you are considering doing a cleanse in the next two months, I have a limited supply of the ReduceXS cleanse on for 25% off the regular price as they expire March 31 2012. That’s seven days of providing 2-3 of your meals a day – and for the sale price of $41.25 plus hst.

Pick your cleanse kit up today at Orchard Chiropractic and Wellness, at #110-1980 Cooper Road in Kelowna, before the sale supply ends. For more information or to have one set aside for you, email me or call the clinic at 250-717-7732.

And happy cleansing!

Ange

7 Day ReduceXS Cleanse Sale

Ingredients
4 pounds mixed bones (heads, feet, marrow, knuckles, etc) chicken, beef, fish, venison, etc. (ensure to skim all fat off broth if using venison)
1 carrot
1 onion
Splash raw apple cider vinegar
1 litre + filtered water
Sea salt, peppercorns, bay leaf to taste

Directions
Place all ingredients in a large stock pot and set out at room temperature for hour. This begins the process of leaching the minerals from the bones. Move pot to the burner and place over medium heat to create a low simmer. Ideally around 180˚F, where just barely bubbling. Keep at this temperature at least 8-12 hours but as long as 72 hours! Scum will collect on the surface and remove as necessary with a spoon.
Strain out the bones and vegetable material and move liquid to storage containers. Feel free to remove the fat from the surface and use for cooking! Bone Broth freezes well in ice cube trays as well as larger quart containers.

Alternatively –
Place all ingredients in a crock pot. Simmer on low for the day. From this, one can remove and filter the liquid into jars, then add more water and simmer for another day. Repeat until bones are falling apart.

For more bone broth information, visit http://nourishedkitchen.com.
Adapted from www.bambuclinic.com and www.nourishedkitchen.com.

Nutritional Value of Select Ingredients

Bones – Homemade broth from bones is rich in calcium, magnesium, phosphorus and other trace minerals. The minerals in broth are easily absorbed by the body. Bone broth also contains glucosamine and chondroitin. Homemade bone broths are often rich in gelatin, an inexpensive source of supplementary protein that also shows promise in the fight against degenerative joint disease. It helps to support the connective tissue in your body and also helps the fingernails and hair to grow well and strong. Bones are also good for the immune system, as we can benefit from the marrow of the animal.

Bone Broth – View PDF

¾ cup quinoa
½ apple, chopped
1 tbsp raisins
1 tbsp walnuts or almonds, chopped
½ tsp cinnamon
½ tbsp ground sesame and/or flax seeds
1 tbsp flax or hemp oil
maple syrup or honey, to taste

Directions
Rinse quinoa under running water for a few minutes. Cook quinoa in 1 cup of water until water is absorbed (about 15-20 minutes). Once cooked, mix in apple, raisins, nuts, cinnamon, ground seeds, and oil. Add maple syrup or honey to taste, and rice milk if desired.

Adapted from Darko Prce.

Nutritional Value of Select Ingredients

Quinoa – Quinoa is called a “super grain” because of its high nutritional value. It provides all the essential amino acids, and is also high in iron, vitamins B3 and B6, and phosphorus. It is gluten-free, makes an excellent substitute for rice or pasta in recipes, and can also be made as a breakfast cereal.

Cinnamon – Cinnamon has antiseptic properties, is a digestive aid, has anticancer properties, and is beneficial for the heart, lungs, and kidneys. It also helps lower blood pressure and makes insulin more efficient.
Walnuts – Walnuts contain beneficial polyunsaturated fatty acids that are great for the brain and lowering cholesterol. They are high in protein, fibre, minerals, and vitamins.

Raisins – These powerhouses of energy contain iron, potassium, calcium, magnesium, phosphorus, and B vitamins, plus fructose that give us that little boost of energy via natural fruit sugars.

Apples – Very high in fibre, apples help detoxify the body, stabilize blood sugar, and protect against the effects of radiation. They are high in many vitamins and minerals.

Flax oil – This is one of the richest sources of omega 3 fatty acids, the kind that is deficient most people’s diets. It can aid in reducing cholesterol and slow the progression or rheumatoid arthritis and atherosclerosis.

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.

Breakfast Quinoa – View PDF

6 cups cabbage, thinly sliced
¾ cup carrots, coarsely shredded
¾ cup raw beets, coarsely shredded
¼ cup red onions, finely chopped
1 large apple, shredded
6 tbsp mayonnaise
¼ cup plain organic yogurt
3 tbsp apple cider vinegar
1 ½ tbsp honey
salt and freshly ground pepper, to taste

Directions
In a large bowl, combine cabbage, carrots, beets, onions, and apple. To prepare the dressing, in a small bowl whisk together mayonnaise, yogurt, vinegar, and honey. Pour over vegetables and toss until well mixed. Season with salt and pepper.

Adapted from Rosie Schwartz, The Enlightened Eater’s Whole Food Guide.

Nutritional Value of Select Ingredients

Cabbage – The king of the cruciferous vegetable family, cabbage provides many anti-cancer nutrients. It increases the rate at which the body breaks down excess estrogen via the liver. It also helps improve digestion and helps in the treatment of peptic ulcers.

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.

Beets – The beetroot is an excellent source of folic acid, and a great source of fibre, manganese, and potassium. It is an excellent tonic for the liver, has anti-cancer properties, increase bowel function, and decrease cholesterol levels. The greens are even higher in nutritional value than the roots; they are rich in calcium, iron, and vitamins A and C.

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.

Apples – This fruit is very high in fibre, helps detoxify the body, helps stabilize blood sugar, and protects against the effects of radiation. Apples reduce the risk of heart disease, cancer, asthma, and type 2 diabetes. They are high in many vitamins, minerals, and phytoestrogens. Choose organic or wash thoroughly before use though – conventional apples can be sprayed with pesticides as many as 17 times before they make it to your table.

Yogurt – Fermented food such as yogurt have been eaten for their health benefits for over a hundred years. Lactobacillus acidophilus found in yogurt helps to maintain intestinal microflora balance and keep harmful bacteria in check. It can help with treating and preventing diarrhea, lowering blood cholesterol, preventing cancer, and enhancing immune function.

Cabbage, Beet, and Apple Slaw – View PDF

Directions
Add all ingredients into a food processor. Process until well blended. Process less if you prefer a coarser texture. Form mixture into two patties. Can be served raw. If you prefer to cook them, lightly cover with coconut oil and bake at 300oF for 35 minutes. Alternatively, lightly fry over medium heat until golden brown, flipping once.

Sunflower Seed Pate
Ingredients
2 cloves garlic
2 cups sunflower seeds
½ cup walnuts
1/3 cup hemp or flax oil
¼ cup orange juice
1 tsp sea salt

Directions
In a food processor, process all ingredients together until smooth. Keep refrigerated for up to 2 weeks. Eat with crackers, veggies, or as a burger topping.

Both recipes adapted from The Thrive Diet by Brendan Brazier, 2007

Nutritional Value of Select Ingredients

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.

Sunflower Seeds – These seeds are great for those with high blood pressure, as they are very high in potassium and very low in sodium. They are high in protein, fibre, B vitamins, and vitamin E.

Garlic – Garlic is touted as a “cure-all” due to its many uses in medicine. It has a beneficial effect on heart disease, cancer, and infectious diseases. It decreases cholesterol levels, detoxifies the body, stimulates the immune system, and the list goes on and on. Eat garlic raw and regularly for maximum benefits.

Flax seeds – Flax seeds are a great laxative, and are high in essential fatty acids (EFA’s) (when ground or chewed). They are full of anti-cancer lignans and phytoestrogens. The oil found in flax seeds can aid in reducing cholesterol and slow the progression or rheumatoid arthritis and atherosclerosis.

Almond Burgers and Sunflower Seed Pate – View PDF

Directions
Preheat oven to 375F degrees and line two baking sheets with parchment paper.
In a large bowl whisk together the flour, baking powder, salt, and oats. Add the nuts and carrots. In a separate smaller bowl use a whisk to combine the maple syrup, coconut oil, and ginger. Add this to the flour mixture and stir until just combined.
Drop onto prepared baking sheets, one level tablespoonful at a time, leaving about 2 inches between each cookie. Bake in the top 1/3 of the oven for 10 – 12 minutes or until the cookies are golden on top and bottom.
Makes about 2 1/2 dozen cookies.

Adapted from 101cookbooks.com

Nutritional Value of Select Ingredients

Spelt – This sweet, nutty grain is a grain tolerated by people with gluten-sensitivities (however it does contain gluten). It contains all 8 essential amino acids, and special carbohydrates that play a major role in blood clotting and stimulating the immune system. Spelt is higher in amino acids, protein, some minerals, and B vitamins than wheat.

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.

Coconut Oil – The oil from the coconut are monosaturates of the omega 7 family. Contrary to popular belief, coconut oil actually helps raise good HDL cholesterol levels. Tropical oils have been part of a healthy tropical lifestyle for thousands of years, and are very stable for cooking and baking. Thailand, where coconut and its products are found in virtually every dish, has the one of the lowest cancer rates in the world.

Maple Syrup – This natural sweetener contains a high amount of manganese, which is essential for energy production and antioxidant defenses. It is also high in zinc, required for good arteries, skin, and the immune system.

Carrot Oatmeal Cookies – View PDF

3 cups rolled oats
2 cups mixed raw nuts and seeds (try hemp, sunflower, pumpkin, almonds-chopped, cashews, walnuts)
½ cup whole grain flour (try brown rice, spelt, coconut, or kamut)
½ tsp cinnamon
¼ tsp sea salt
½ cup butter
½ cup maple syrup
1 tsp vanilla extract
Tasty variation: add ½ cup of organic raisins or cranberries after baking

Directions
Preheat oven to 320 F. In a large mixing bowl, combine oats, nuts, flour, cinnamon and salt; mix well. In a sauce pan, on low heat, melt butter, syrup and extract (careful not to burn). Take off stove when completely melted. Slowly pour wet ingredients over dry ingredients, using a spatula to fold and evenly coat the dry mixture with the wet. Spread on cookie sheet or in a glass pan and bake. Turn granola every 30 minutes so it toasts evenly. Bake until granola is dry and golden (about 1 hour). Store in a glass container. Yield: 8 – ½ cup servings

Nutritional Value of Select Ingredients

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.

Sunflower Seeds – These seeds are great for those with high blood pressure, as they are very high in potassium and very low in sodium. They are high in protein, fibre, B vitamins, and vitamin E.

Walnuts – These nuts contain beneficial polyunsaturated fatty acids that are great for the brain and lowering cholesterol. They are high in protein, fibre, minerals, and vitamins.

Cinnamon – This spice has antiseptic properties, is a digestive aid, has anticancer properties, and is beneficial for the heart, lungs, and kidneys. It also helps lower blood pressure and makes insulin more efficient.

Maple Syrup – This natural sweetener contains a high amount of manganese, which is essential for energy production and antioxidant defenses. It is also high in zinc, required for good arteries, skin, and the immune system.

Pumpkin Seeds – These mighty seeds actually contain more iron than liver by weight, and are an excellent source of essential fatty acids (EFA’s), protein, calcium, and phosphorus. They are commonly used to alleviate prostate problems, as they are high in zinc. They are also anti-parasitic and used to combat intestinal worms.

Best Ever Homemade Granola – View PDF here

January – time for those resolutions! Wouldn’t it be nice this year to make some that become actual habits in your everyday life, instead of a phase for two weeks? Here is some advice on how to adopt a healthier lifestyle but don’t know where to begin.

A great place to start is to figure out where you currently stand. Writing down what and when you eat and drink gives you an idea of what areas could use the most improvement. Take a look at your journal and look for patterns. Do you commonly skip breakfast or your afternoon snack? Make that your focus for a few weeks, tracking on a calendar the days you eat that meal, pulling a few new recipes or options, pack or prepare the night before, anything to keep this new habit top of mind. Are you drinking an abundance of coffee or wine? Could you use a little more water in your day? Track your beverage consumption – are your hydrating beverages (like water, herbal tea, or 100% fruit juice) much higher than your dehydrating beverages (like coffee, black tea, cola, or alcohol)? If you are not drinking 8-12 glasses of water daily, focus on getting two more glasses in each day. Taking water with you everywhere you go makes is a lot easier to drink when you get thirsty.

An important point to remember is that we are not striving for perfect – that’s way too much change at one time. Take one or two small habits and ‘upgrade’ them to a step or two better than you were doing before. That then becomes your new normal, and from there you can upgrade again. This allows things to become habits for life instead of a fad for a month. And remember never to deprive yourself. When we think we can never have something, we’re more apt to binge. When you want that special something that you highly enjoy, eat it, savour it, and feel no guilt about it. And you can when you keep it in the 20% of our diet reserved for the ‘other’ choices, when the 80% majority is filled with whole food goodness.

Are you looking to get off the ‘diet train’, grab a hold of your eating choices instead of that donut, and be more aware and conscious of what your body and mind want and need? Join Ange for a hands-on workshop and open discussion about the hurdles, alternative choices, and tools to make those tweaks and upgrades to have a healthy lifestyle – physically, mentally, and emotionally – for life.

‘New Workshop Format’ Tuesday January 24th, 6:30-8:30pm
At The Woman’s Place Fitness Group
123-1889 Springfield Road, Kelowna BC
Members & female non-members welcome; $20 includes HST
Register at TWP in person or by phone at 250-762-7255.

Click to view the Weight Management poster

The diversity health fair creates an opportunity for immigrants to learn about and interact with organizations that promote healthy living. They recognize that healthy living encompasses nourishment of body, mind and spirit and they look forward to the participation of a wide range of exhibitors.

Ange and Align Nutrition will be an exhibitor for this fair, as well as speaking. If this interests you, we’ll look forward to seeing you there!

When: Sunday February 12, 2012, 11:00 a.m. – 3:00 p.m.
Where:Rutland Sikh Temple, Rutland Road, Kelowna, BC
Cost: Free

Please visit their website for more information.