Thursday, 26 April 2012



ANTIOXIDANTS….Have you heard of this term and wondered why if at all they are good for you.  Well here it is in a nutshell.   Antioxidants are vitamins that kill free radicals in the blood stream before they can do damage to our cells. 

But wait; let me tell you about those darn free radicals.  Free radicals are in our blood stream and attack healthy cells in our bodies.  Once they have attacked a healthy cell, the healthy cell itself becomes unstable and unhealthy creating a continuous cycle of negative reactions.  Eventually the body begins to lose its ability to fight and disease can set in. 

Let’s take a look at the Causes and Symptoms of Free Radical Damage in the Body:

Causes of Free Radical Formation

  • Oxygen
  • Stress
  • Pollution and Sun Damage
  • Excessive Cardiovascular Exercising
  • Smoking
  • Poor, unhealthy Diet
  • Alcohol
Diseases linked to Free Radical Damage

  • Premature Aging
  • Heart Disease
  • Stroke
  • Cataracts
  • Rheumatoid Arthritis
  • Osteoarthritis
  • Gum Disease
  • Autoimmune diseases
  • Lupus
  • Crohn’s Disease
  • Asthma
  • Ulcerative Colitis
  • Leukemia
  • Skin Cancer / Cancer
  • Alzheimer’s Dementia
  • Attention Deficit Disorder
  • Diverticulitis
  • Psoriasis
  • Infertility
  • Menstrual Disorders
  • Endometriosis
Getting Back to the Importance of Antioxidants!

 Antioxidants are made naturally in the body but are also able to be consumed in our diet.  These antioxidants work hard in the body to break down the enemy; Free Radicals.  This simply means that more antioxidants mean less free radicals floating around harming your body.  And as you can see from the chart above, we all have free radicals in our bodies.  It is important to realize that regardless of how well you believe you eat, and how much you avoid the causes of free radical damage, you will never fully eliminate the free radicals. 

Looking for Foods with a High Antioxidant Value

 It’s quite simple, think of the word ACE.  Foods with high amounts of vitamins A, C, and E have great antioxidant value.  Selenium and Beta Carotene are also great Antioxidants.  You can find these in colourful fruit, vegetables and berries, but for your enjoyment here is a little guide to some of the best Antioxidant Foods. (Complements of The World’s Healthiest Foods by George Mateljan)

Bell Peppers
Brussels sprouts
Cayenne pepper
Collard greens
Green beans
Green peas
Romaine Lettuce
Sunflower seeds
Sweet potatoes
Swiss Chard
Winter squash

Supplemental Sources of Antioxidants

 There are some great products on the market for supplementing with antioxidants, but try consuming the foods first.  It’s definitely best to consult a Holistic Nutritionist first to see your specific needs before delving into the world of supplements.

Thursday, 12 April 2012

Herbal Remedies to rid that Cold or Flu!

This past Saturday, my husband and I got in some great training before heading out to our neices 3rd birthday party. As you will see in an article I have being published on Fitness Republic in a couple of weeks, high intensity exercise depletes your immune system, and this was definitely the case for us. Sunday morning my husband woke with his body aching all over. Being the lovely wife I am (NOT), I completely put it off as him being a wimp and told him to suck it up, he would be ok.

Unfortunately, we soon realized this was not the case as he began to run a high temperature. After missing 2 days of work, we brought him to the doctor to find out that he had a bad ear infection and possibly pneumonia. Of course the doctor quickly prescribed antibiotics.  So what did we do? We decided to take the natural approach and break this thing without the use of pharmaceuticals. Within 12 hours, his fever had broke. He still felt achy but his appetite came back within 24 hours and within a day and a half he was feeling ready to go back to work.

Here's a look at our home cold/flu remedy kit:
Tincture (every 3-4 hours)
10 drops astragalus (boosts immune system)
5 drops propolis (immune booster, anti-bacterial)
5 drops oil of oregano (anti-bacterial)

Cold and Flu Herbal Tea (3-4 cups daily)
1 part Echinacea
1 part bayberry bark
½ part elderberry flower
½ part goldenseal
1 part red raspberry leaf
1 part peppermint
Aside from the herbal remedies and tinctures above there some definitely things to keep in mind when battling your colds/flus and respiratory infections.
·         If you are not hungry, don’t eat.  Especially if you have a fever.
·         Stay hydrated - Hot lemon water with a spoonful of raw honey does wonders
·         Take as much vitamin C as possible (Ester C packages are great!).  You’ll know it’s too much if  your bowels become loose.
·         Avoid dairy – it adds to your congestion
·         Avoid Sugar – your don’t want to feed the bacteria
·         Get as much rest as you can.  You want your body to work at fighting the bug, not fueling your energy.

If you are struggling with colds, flu’s or allergies this season, or want some advice for improving your immune systems strength, contact me at to book an appointment.   

Tuesday, 3 April 2012


Healthy Chocolate Pudding
So I am 26 weeks along in my pregnancy and now the cravings are starting to begin.   I'm not craving anything  weird or unusual like pickles, but I am craving Sugar and Dairy.   I haven't eaten much sugar in years and I quit drinking milk about 3 years ago, but it seems these days that's all I can think about, and it's hard not to give into cravings:( 

A couple of days ago I decided I wanted Chocolate Pudding!  Yes, that's right.  That chocolately, sugary, milky delicious treat that I would have as a young girl.  But I decided that this was one craving I was going to control by making my own version of chocolate pudding.  It turned out so well that I couldn't wait to share it.  So here goes:)

3 Cups of Unsweetened Coconut Milk (almond will work too)
1/3 Cup Raw Cacao Powder (you could use dark chocolate powder too if you would like)
1/4 Cup maple syrup
1/4 Cup cornstarch (to thicken)
1 1/2 tbsp pure vanilla
1/4 teaspoon sea salt
3 tablespoons butter

*Place all ingredients in a pot over medium-high heat.  Continue stirring until pudding thickens.  Add more cornstarch if you like a thicker pudding and less if you like it thinner.  Once it has thickened, pour into serving bowls and let it stand to cool.  We make about  servings with this recipe, but you can make servings smaller or larger depending on what you are craving:)

It was so simple, yet so yummy and so good for you that I know for sure what dessert I will serve for Easter this year:)

Oh, and shhhhhh......don't tell my little one, I even licked the bowl. 

Happy Easter