Ideal Nutrition

Choosing Organic

catharine — Thu, 22 Jul 2010 19:43:36 +0000

It may not always be possible to buy organic produce but here are 12 foods that have been identified with the highest pesticide residues. We recommend always buying these foods organic:

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (imported)

And remember to choose local produce over imported all the time!!

Appointments

catharine — Thu, 22 Jul 2010 19:07:25 +0000

We are now booking appointments for September 2010. If you would like to set up an appointment please email cath@idealnutrition.ca. Have a healthy and safe summer.

10 Cancer Fighting Foods

catharine — Thu, 08 Jul 2010 15:49:24 +0000

Try adding these foods to your repertoire. They have been shown to protect us from cancer.

1. Cranberries – protect against colon cancer
2. Kale - a good source of beta carotene and Vitamin C which protect against uterine cancer.
3. Eggs – 1 egg contains 1/4 the daily intake of choline a nutrient needed for normal cell function and protection from breast cancer.
4. Brazil Nuts - Natures richest source of selenium which may reduce skin cancer.
5. Quinoa - a good source of fiber and whole grain….which lowers risk of pancreatic cancer.
6. Edamame – contain compounds that mimic estrogen which can reduce the risk of prostate cancer.
7. Green Tea – contains a cancer fighting antioxidant that is shown to reduce lung cancer by 18% when drinking 2 cups daily.
8. Sunflower Seeds - Excellent source of Vitamin E which may reduce risk of bladder cancer.
9. Sockeye Salmon – rich in Omega – 3 fat and Vitamin D – great in prevention of esophagus cancer.
10. Broccoli Sprouts – Good source of sulforaphane, an antioxidant that fights H-pylori stomach infection, which is a risk factor for stomach cancer.

Energy Juice

catharine — Thu, 08 Jul 2010 15:30:05 +0000

This drink is high in Vitamin C and is a mild tonic for the liver. The berries can be fresh or frozen, but unthaw a bit before juicing or blending.

Wash and put through juicer:

2 cups strawberries, hulled
2 carrots, unpeeled
1 orange, peeled, leave white pith on
1 cup kale or other dark greens, packed

If making in a blender, put 3/4 cup water in blender, add cut-up produce and blend until smooth. Pour into cheesecloth, twist and apply gentle pressure to get all the liquid out. Discard pulp.

Drink Up!

catharine — Thu, 08 Jul 2010 15:22:52 +0000

Try drinking some delicious purple coloured juices this summer, instead of red wine. Mix the juice with some bubbly water for a refreshing and healthy drink. Consumption of purple and blue fruits has been associated with lowered risk of metabolic syndrome, a risk factor for heart disease, stroke and type 2 diabetes. Try the following juices: Acai berry – lowers bad cholesterol; Wild Blueberry - very high in antioxidants that help improve memory and help fight aging, cancer and heart disease; Pomegranate – a heart healthy juice high in Vitamin C, A and E and contains antioxidants that may help prevent cholesterol build up in arteries; Cranberry juice - may help promote healthy cholesterol levels and prevent cancer.

Parsley and Pumpkin Seed Pesto

catharine — Fri, 04 Jun 2010 19:03:05 +0000

A great way to use the parsley in your garden! Use on pasta, sandwhiches, fish or mix on vegetables.

Makes 2 cups

2 cups fresh parsley, packed
1 cup extra virgin olive oil
1/4 cup white wine vinegar or cider vinegar
1 1/2 cups toasted pumpkin seeds
2 tbsp crushed garlic
1/2 tsp salt

1. In a blender of food processor, pulse the parsley, olive oil and vinegar until coarsely chopped.

2. Add the toasted pumpkin seeds, garlic and salt and continue to pulse until the seeds are coarsely chopped. This pesto keeps refrigerated for up to 1 week.

NUTRITIONAL TUNE-UP OR ADVICE

linda — Thu, 03 Jun 2010 23:33:55 +0000

If you are pressed for time and do not wish to complete the necessary assessment forms, then we can offer you a consultation based on one specific area of concern. Whether it is for balanced menu planning, diagnosed ailments that require special dietary needs, PMS, menopausal symptoms, picky eaters, sports nutrition, healthy recipes, navigating the supermarket, just to name a few…..throw anything at us……we will do our best to help you in every way. Just leave us a message via our email address and we will get back to you as quickly as possible.

Cost: $75.00 per hour

Linda and Catharine

BLACK BEAN SALAD – Serves 4

linda — Thu, 03 Jun 2010 21:38:10 +0000

1 15 ounce can black beans, drained, rinsed and chilled
1 mango, diced
1/2 red bell pepper, diced
1 scallion, sliced thinly
2 tablespoons extra virgin olive oil
2 teaspoons red wine vinegar
1 – 2 teaspoons minced jalapeno
1/4 teaspoon dried cilantro
Salt to taste
2 tablespoons crumble goat cheese

Mix everything but the cheese in a bowl. Allow to marinate in
refrigerator for an hour before serving for best flavour. Add
cheese just before serving.

270 calories, 10g fat, 3g saturated fat, 7mg cholesterol, 12g
protein, 35g carbohydrates, 11g fiber, 28mg sodium

Lentils

catharine — Thu, 03 Jun 2010 21:24:43 +0000

Lentils are the world’s oldest cultivated legume. They come in many varieties and colours. In general, the brown and green varieties retain their shape well, whereas the hulled and split red and yellow lentils disintegrate and therefore are best for soups or purees. Lentils are one of the easiest beans to digest and no pre-soaking is required. In general, use 2 1/2 cups of water to 1 cup of lentils. Boil and simmer for 40 to 45 mins. Pressure – cooking isn’t recommended. Add garlic, onion, vegetables and seasonings for a great nutritious meal.

linda — Thu, 03 Jun 2010 21:18:37 +0000

WHEN TO EAT AND WHEN NOT TO EAT – THAT IS THE QUESTION?

In addition to what you eat, WHEN you eat is critical. Have breakfast before 10 a.m. and eat lunch around 11 a.m. to keep blood sugar steady. A snack around 2 p.m. will help you through the typical slump in cortisol levels, which starts around 3 p.m. Finally, have dinner no later than 6 p.m. and a few bites of a healthy snack around bedtime. It is recommended to make your dinner your lightest meal to avoid stimulating cortisol output when it should be tapering off in time for bed.