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December 31, 2017

It wasn't until 1913 that vitamin A was deemed necessary for growth.  This discovery was found on young animals, as they were fed a diet restricted in natural fats.  Of course they animals became unhealthy, established a poor immune system, an inability to grow, inflamed and infected eyes.  Don't worry about these animals because they were fed cod liver oil and butterfat to quickly relieve them.  This is when vitamin A became known as 'Anti-infective Vitamin' and gained a lot of recognition as the vitamin that enhances the immune system.

The primary deficiency in vitamin A may be from inadequate dietary intake, and the second reason is due to some type of interference with the absorption or the transportation or even the storage of vitamin A in the liver.  Let's break this down into more specific causes:

*  liver disease

*  insufficient bile acid causing malabsorption

*  zinc deficiency

*  abetalipoproteinemia (interference with absorption of fats and fat soluble vitamins f...

December 22, 2017

This is the perfect way to incorporate whole wheat into a snack without picky eaters noticing. Eggs are like having a multivitamin because they contain so many vitamins and minerals. Onions have antibacterial and antiviral properties.

Ingredients

1/2 cup cooked whole wheat couscous

6 eggs

1/4 cream or homo milk

1/2 onion diced

1/2 tomato diced

1 tsp smoked paprika

1 tsp dill

Optional - 1 tbsp chopped fresh herbs

Grease muffin pan that has 6 muffin cups with coconut oil. Add couscous, tomato and onion into each cup. Beat eggs, cream, smoked paprika and dill. Pour into muffin cups (divide evenly).

Bake at 350F for 6-8 minutes.

These are great warm or cold!

December 20, 2017

Kale is full of minerals and vitamins, making this meal nutrient dense. It is a good source for vitamin A, B1, B2, B3, B6, folate, C, E, K, magnesium, manganese, copper, iron, calcium, potassium, phosphorus, protein and fibre (insoluble).

Apple is a good source of soluble fibre. 

Ingredients

2 cups organic kale

1 organic apple with skin

4 oz chicken

Dressing

1 tbsp sunflower oil

2 tbsps rice wine vinegar

1 tsp soy sauce 

Optional - Fresh chopped cilantro, parsley and lemon thyme

December 20, 2017

Did you know that cooking tomatoes increases their level of phytochemicals, according to Cornell University researchers.  Also, antioxidant levels increase more the longer you heat them. Heating to 88C (190F) for 30 minutes can increase antioxidant properties by 62% (Journal of Agriculture and Food Chemistry by Rui Hai Lui). 

Homemade has more benefits then canned tomato sauce or paste, as many companies remove tomato skin via chemical bath...yikes! Home grown or organic store/farm tomatoes are the best option.

  1. Select a variety of tomatoes for the optimal flavour. Yellow are low acid, so I try to include them. 

  2. I like lemon thyme because it gives it a taste of freshness. Greek oregano is more mild. If it is Italian oregano, then use less.

  3. Add 1 bulb of garlic (peeled and whole). Yup, the whole bulb, not a clove.

  4. 3 tbsps olive oil

  5. Cook at 190F/88C until stewed down to 1/4 of the pot.

  6. Remove from heat and use a hand blender to unify all the ingredients together.

  7. Add salt and pepper to taste. 

  8. Opt...

December 9, 2017

 What exactly is cholesterol?

It is a softy, waxy, lipid (fat) substance that is present in every cell in the body.  Cholesterol is important because it is the insulation around nerve fibres, helps conducts nerve impulses, active in the manufacturing of digestive acids, a component used in many hormones (especially the sex hormone), brain tissue is 17% cholesterol, helps transports fats and helps produce vitamin D in response to sunlight, under the skin.  If we eat less cholesterol, then our bodies will produce more because it is extremely important to our body.  Your body needs to manufacture about 1000mg of cholesterol (plus cholesterol consumed) everyday to perform these functions. 

What influences cholesterol?

*  heredity (some people have defective genes that overproduce cholesterol and some people have productive genes that allow high cholesterol because their genes can adapt)

*  diets rich in saturated fats

*  cholesterol

*  refined carbs (white pasta, processed s...

November 29, 2017

 You never know when you might need a gluten-free recipe for a friend or a family member who is dropping by in half an hour for a quick visit.  Or just a small batch of quick cookies that takes only 15 minutes.  This is one of my recipes in the Holistic Weight Management - Fat loss program.  I wanted to share because it is a guilt-free recipe that you can bring with you for you shopping snack or to a friends house.  I have a few friends that suffer with celiac disease and I don't want them to miss out on a great cookie.  The fat releasers in this recipe are nut butters and eggs.  Of course, I explain all about food that are fat releasers in the program.  It is true, you can eat more and lose fat.

You'll Need:

  • Parchment paper

  • ¼ cup + 1 tbsp. almond butter (I get my almond butter freshly ground at the store)

  • 2 tbsp. sugar alternative (I use coconut sugar as it has fibre, minerals and lower on Glycemic Index)

  • 1 egg white (2 tbsp.)

  • ¼ tsp....

November 28, 2017

First, I want to emphasize the word "Regular" because I am not suggesting to eliminate caffeine from your diet.  It is important to know where you find caffeine besides the more common coffee, tea and chocolate.  It is in ice cream, protein bars, non-cola soda, specialty waters and even decaf coffee has a remaining 3% caffeine left in the bean.  Be aware of how much caffeine you are consuming each day.

I sure you have heard or read about some health benefits of caffeine.  But TOO much caffeine does eventually create an imbalance within your body, which leads to different problems.  I recommend to my clients that they need to drink 5 cups of water for every cup of coffee/tea they consume.  Everyone's body is different, so it is easy to generalize the possible signs of excess caffeine like:

Irregular heartbeat

Nervousness, restlessness

Insomnia

Headaches, migraines

Frequent urination

High blood pressure

Something else could be causing migraines (read my other blog on migraines).  My sister used...

November 22, 2017

Many people turn to their doctor when they are feeling fatigued.  They might even look at their thyroid, glucose levels, stress, hormones, symptoms of depression or anxiety.  Sometimes it is just your body communicating with you because you let your vitamin, mineral, enzyme and amino acid levels get too low.

Let's take a look at what might be deficient in your body that is causing fatigue.

Coenzyme Q10 has a part in mitochondrial energy metabolism, therefore a deficiency causes fatigue.  It is true that your body produces coenzyme Q10, but it produces less and less as you get older.  Mitochondrial respiration decreases when vitamin A levels are low, which is the reaction needing oxygen to convert energy stored to ATP for giving every cell energy.  Also, B vitamins are cofactors in mitochondrial respiration, as it converts carbohydrates, fats and protein into energy.  Having low B vitamin levels can be another contributing factor to your fatigue.

Muscle fatigu...

November 15, 2017

About 11 million Canadians have been diagnosed with diabetes.  The risk of kidney disease, loss of nerve function, heart disease and stroke are greatly increased with diabetes.  Complications associated with diabetes are cataract formation glycosylation and slow wound healing.  What is diabetes?  It is a chronic metabolic disorder of fats, carbohydrates and protein marked by hyperglycemia, and characterized by blood sugar levels elevating after fasting. 

Type I diabetes mellitus - caused by autoimmune destruction of beta cells (insulin-secreting) of the pancreas.

Type II diabetes mellitus - a result of decreased or lost sensitivity to insulin.  The major contributing factors are obesity, a high glycemic diet with low fibre and protein.

The difference between diabetes II and metabolic syndrome is the degree of insulin resistance.  Mostly likely an individual had metabolic syndrome before developing type II diabetes.  Metabolic syndrome gives you periods of hyperglycemia (high glucose leve...

November 12, 2017

My son described this soup as sweet, salty, rich and creamy.  Also, it should be enjoyed only once a month and the green tomatoes were really yummy.  I make him my official taste tester because his honesty helps me perfect all my recipes.  I created this recipe because we experienced a cold summer and the tomatoes didn't ripen.

Green tomatoes are loaded in vitamin B, vitamin K and antioxidants.  B vitamins help your body produce energy from protein, carbohydrates and fats.  Vitamin K helps your blood clot properly.  Vitamin A and C are antioxidants found in green tomatoes that help support your immune system.  Don't forget the minerals.  Although the mineral content is low in one tomato, there are getting 5-10% of your daily requirements of phosphorus, magnesium, iron, manganese and potassium.  These minerals have a specific function for your bones, muscles, nerves and in your blood.  With 2 grams of protein and fibre, you can help control your hunger and blood sugar.  Let's g...

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Janette de Vries, RHN, B.ed, (Hons) B.A

Registered Holistic  Nutritionist

© 2017 and beyond 

 

Orillia, Ontario

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