Lentils are something that everyone should add to their diet. They are high in protein and fibre and have been shown to help regulate blood sugars and cholesterol. The latest research is also saying that lentils are great brain foods and may help to prevent Alzheimer’s due to their high glucose content.

Lentil Soup Recipe

Ingredients:

• 1 tsp vegetable oil
• 1 onion, diced
• 1 carrot sliced
• 4 cups vegetable broth
• 1 cup dry lentils
• 1/4 tsp pepper
• 1/4 tsp dried thyme
• 2 bay leaves
• dash salt
• 1 tbsp lemon juice

Preparation:

1. In a large pot, sauté the onions and carrot in the vegetable oil for 3-5 minutes until onions turn clear.
2. Add the vegetable broth, lentils, pepper, thyme, bay leaves and salt.
3. Reduce heat to a simmer.
4. Cover and cook until lentils are soft, about 45 minutes.
5. Remove bay leaves and stir in lemon juice before serving.

Book You May Enjoy:

A Beautiful Bowl of Soup: The Best Vegetarian Recipes

It’s that time of year again – Spring! The snow has melted, the sun is growing stronger each day, and the rain is moving in to wash away all the rubbish that has been hiding under the snow for months.

We’re all familiar with the idea of “spring cleaning” as it relates to our homes, closets, and garages, but how about spring cleaning our bodies? The change of seasons is the BEST time to cleanse our bodies and get ride of the toxins that have accumulated over the winter.

You know how good you feel after your home has gone through a spring cleanse; now imagine how good your body will feel it if you did the same for it!

Everyone is in need of a full body spring cleanse. It doesn’t matter how well behaved we were this winter we are all exposed to hundreds of toxins everyday, and it’s important that we aid our bodies in an annual cleanse to help rid these toxins.

While the body is normally an efficient detoxification machine on its own, the world we live in can put a strain on even the healthiest of us. The build-up of these toxins in the body can lead to a variety of seemingly unrelated symptoms, such as, fatigue, headaches, malaise, irritability, mood swings, bloating, insomnia, and muscle and joint aches or pains.

While we may have limited control over our environment, we have a great deal of control over our bodies. There is enormous value for your body in a spring cleaning.

In recognition of this important practice Vibrant Living has paired up with two other health conscious organizations from the community - Moksha Yoga Waterloo and Seven Shores Urban Market and Café – to deliver a well- planned and organized two week 3nd Annual Community Wide Spring Cleanse in the K-W area.

You know you need it!

We know this isn’t the first time you’re heard about cleansing or detoxifying. So, if it’s your first cleanse or if it’s a part of your regular lifestyle, please join us in the exciting event.

Everyone is welcome, and you do not have to be a patient of ours to participate in this free event so invite your family and friends along!   Please visit our web site, at:

http://waterloocleanse.com

to learn more about and to register for KW’s 3nd Annual Community Wide Cleanse.

We look forward to having you participate in this exciting event!

Ingredients:

• 4 large tortillas shell/wraps (or lettuce leaf/collard green if you are trying to reduce your grains)
• 12 Tbsp of mixed beans (canned or soaked and drained)
• ¼ cup carrots, grated
• 1 cup alfalfa sprouts
• 4 tbsp of vinaigrette dressing (your choice)

Then Add some Flavour

• 2-4 Tbsp of mashed avocado (add some sea salt, pepper and lemon juice)
• 2-4 Tbsp of hummus, edamame dip or baba ghanosh
• 4 chopped olives

***we suggest that you add at least one of these options for a complete lunch

You Can Add

• ½ cup cheese (soy, rice, goat or cow depending on your personal needs)

Preparation Instructions:

• Lay out 4 Tortilla Shells/wraps or lettuce leafs on a cutting board
• Spread the wrap with your flavour (hummus, avocado etc)
• Add 3tbsp of mixed beans to each wrap
• Sprinkle with cheese (if using)
• Sprinkle with carrot, alfalfa sprouts
• Drizzle 1tbsp of dressing on top
• Fold the bottom of the wrap first (horizontally) then roll the sides vertically so that they over lap
• If available warm in an over or toaster oven and serve

What is agreed upon is that the long term effects of EMF is not known, and increased exposure has been shown to be harmful to your health.

Public exposure to radiation has increased dramatically over the past 20years mainly from wireless transmission devices. It is estimated that over 4 billion people worldwide are holding cordless or cell phones next to their head for minutes to hours a day.

Sources of EMF fields can come from any electrical devices including:

• Microwave, stove, refridgerator
• Electrical wall baseboards and heaters
• TV, computer
• Hair dryer, electrical blanket, electric tools, air conditioner
• Clock radios
• Power transmission lines

Sources of RadioFrequency (higher end of the EMF spectrum):

• Baby monitors
• Fluorescent lighting
• Cordless phones, cell phones
• Wireless Technology

Possible Health Implications with RF Fields

Cancer

Substantial evidence suggests that EMF can damage DNA and modify gene expression and lead to altered cellular function. The INTERPHONE study group conducted by the WHO found and increased risk of malignant bran tumours called gliomas. These studies showed an increased incidence of gliomas when cell and cordless phones were used for more than 10years and predominately on one side of the head.

The International Association for Research on Cancer classifies EMF as a carcinogen based on a 25 year study between the association between EMF and risk of childhood leukemia. They found further evidence that suggests an increased risk of childhood leukemia following maternal exposure to EMF during pregnancy.

Specifically related to Radiofrequency children and adolescence seem to be more at risk that adults.   Researchers have suggested that it is because childrens brains are still developing and their skulls are much thinner than adults. Therefore some worldwide governments and organizations are warning against cell phone use by children.

Other Possible Health Implications of Radio Frequency

Sleep, Learning and Memory

Melatonin is the hormone that is produced at night to control sleep and aid in the learning and memory process.  It has been found that RF exposure reduces the production of melatonin.

While all of these points can be challenged and debated, the bottom line is we are being exposed to many more frequencies than ever before and we don’t know for sure what the longer term effects are going to be. Because these frequencies are invisible, I think many of us including myself don’t even think about how many waves are passing through our brains every second.  Then, when I put my blackberry beside the radio and it is buzzing and beeping every 30seconds, it sort of makes me wonder…

I would be naïve to say that we need to abolish all technology! As I always say, I will not ask you to do anything that I would not be prepared to do myself.  Living in a very technologically savy family we have all of the latest gadgets and gizmos, however we do try to do what we can to limit our exposure.

Tips To Limit Your Exposure

Here are some things that we have implemented in our own family to reduce our negative exposure.

• Due to the negative exposure of EMF/RF on sleeping, keep all electrical devices 1metre away from all beds at night
  • Clock radio, TV
  • Due to childrens developing brains, keep all baby monitors at least 3m away from the crib/bed
• Avoid the use of electric blankets and use hot water bottles or bean bags instead
• Avoid the use of microwave ovens (for more than this reason…it also completely destroys the nutrition in your foods) or if you do use it stand away 1m
• When possible cook on the rear elements of the electric stove
• Limit the amount of time with cell or cordless phones beside your head, use speaker phone or texting/email instead
• Strongly discourage children and adolescents from using cell phones
• Do not use cell phones if there is low reception as it causes power surges
• Avoid using cell phones if pregnant or carrying small children
• Avoid living within 1km of major cell phone or power stations
• Do not put your laptop on your lap, use a table or make sure that there is at least 6inches between your lap and the device

If you have more tips, please post them below in the comments!

Weight gain – whether it be long or short term is dangerous for your health…your heart as to work harder, your joints are under more stress not to mention the fact that this extra body fat is inflammatory and has been shown to be linked with certain forms of cancer.

The reality is, we all need to indulge in moderation!!! There is no single human being that can eat all of these inflammatory and high fat foods and beverages and be healthy. Even those people that look “skinny” and eat “whatever they want” in terms of high sugar and high fat foods will NOT be healthy.

Therefore…we all need to learn moderation. The goal of the holidays whether you are on a weight loss or weight management program is to come out of the holidays being the exact same weight that we went in. Do not fall into the rut where you dig a hole so deep in terms of your weight that you have to then climb your way out in January. You are more than welcome to indulge…but use these 10 tips to forgo the holiday 10!!

Tip #1 – Exercise is a MUST

Think about it this way, you need to eat 3500 calories to put on 1 pound of fat. While this may sound like a lot…think about this

• Starbucks Gingerbread Latte – 270-330 calories
• Peppermint white chocolate mocha – 540 Calories
• Eggnog Latte – 470 calories
• Stuffing – 100g – 231 calories
• 1 slice Christmas Cake – 249 calories
• 1 glass wine – 90-245 calories

It adds up!! Especially when Christmas seems to last 4-6 weeks with all of the office parties and friend and family get togethers. Not to mention the fact that everyone seems to bring in “treats” for the office.

If you exercise, even 30min per day you are going to burn an average of 250-300 calories. It is one of your biggest tools to keeping this weight off – therefore my suggestion is to do at least 30min of exercise per day. Make exercise fun, and start making some healthy traditions – maybe instead of sitting on the couch in a coma like state after a large meal, you could take the family for a walk through waterloo park and look at the lights…or even around your neighborhood. Or on boxing day morning, your could start a tradition to go tobogganing or for a cross country ski. While you are making good habits for yourself, start to make some for the whole family

Tip #2 – Know your Intention before going to the party

We all do better with a plan. Therefore, when you have so many parties decide on the way there in the car what you are going to have. While you may not completely stick to your plan, you are going to come a lot closer than if you never set some goals in the first place. For example – at my work Christmas party I am going to have 2 glasses of wine, and some dessert but I am going to keep away from the high fat high calorie appetizers at the beginning of the night.

Tip #3 – Bring something you can eat to the party

If you bring a healthy option, you know there will be something there for you to eat. I have included a bunch of healthy salad and dressing recipes that are great. Dazzle your friends and family with a healthy and delicious new recipe. If all else fails and you have no time – go to zehrs and grab a fruit or veggie tray, bring an olive and pickle tray or some mixed nuts

Tip #4 – Don’t go to the party hungry

When we are hungry we make irrational food choices, and to get our blood sugars back up we crave foods that are high in fats, refined carbs or sugars – like the cheese dip with bread, the cookie tray or the bulldozer dip with nachos. One great way is to have a snack 45 minutes before you go to the party. Things like veggies and hummus, fruit and nut butter, a protein shake, a handful of nuts and seeds or a bowl of soup. This will just take the “edge” off so you can make good choices at the party

Tip #5 – Don’t stand beside the food table!!

Get a plate, and fill up on what you would like to eat and go and sit down and enjoy your food. It will help you slow down, and it will also help you to digest your food. One of the worst things we can do for our digestive system is eat on the run, or eat standing up

Tip #6 – Watch the size of your plate

Studies have shown that the bigger your plate the more you eat. If you have an option, choose a smaller plate and if you choose to go back for seconds then you may do so

Tip #7 – Choose your glass wisely

It has been shown that people tend to pour more into short wide glasses than tall slender glasses.

So – if you have a choice – always choose the tall slender glass

Tip #8 – Speaking of Alcohol

This is one of the areas that we can really increase the calories. Not only is alcohol higher in calories, but your body finds it a great source of energy…so uses the calories in alcohol for energy and stores the food that you eat alcohol with to store as fat.

Therefore…to reduce your alcohol consumption try to drink water in between your alcoholic drinks. Therefore, glass of wine – then a glass of water and so on

Tip #9 – Keep your portions balanced

We have talked before about the ratio of protein to carbs to vegetables…this applies to Christmas too!!

• ¼ of your plate full of protein (meat, fish)
• ¼ of your plate with your carbs – yes this includes stuffing and potatoes!! Also pasta, rice, bread, sweet potatoe, squash, yam
• ½ of your plate with veggies

This is going to make a huge difference in terms of your comfort and energy level after dinner. The poor turkey always gets blamed for “turkey tired” but really it is all the carbs, alcohol and sugar that we are eating!! Make this the Christmas that you don’t have to undo your belt and flake out on the couch after dinner!!

Tip #10 – Indulge in Moderation

When you are indulging …take your time, eat the food and really enjoy it. The most important thing is to indulge in moderation. When you do indulge, make it a choice and do not feel guilty. There in absolutely nothing wrong with enjoying all of the flavours that Christmas has to offer.

We wish all of you a very happy and healthy holiday season

Robin and Kristijana

Ingredients:

• 1 cup dried pitted dates, chopped
• 4 tablespoons low-fat milk
• 1⁄2 cup reduced-salt margarine
• 1⁄2 cup brown sugar
• 2 eggs, lightly beaten
• 1 cup self-raising flour
• 1⁄4 teaspoon ground cinnamon
• 1⁄2 teaspoon ground ginger
• 1⁄2 cup walnuts, toasted and roughly chopped

Pineapple and Marmalade Sauce

• 1 can (398 ml) pineapple pieces in natural juice, finely chopped
• 1 teaspoon arrowroot
• 5 tablespoons fine-cut orange marmalade

Directions:

1. Preheat the oven to 350°F (180°C). Lightly grease a 1 litre (1 quart) pudding basin lined with a disc of parchment paper.

2. Place the dates in a bowl and pour over 2 tablespoons milk. Stir to coat, then leave to soak.

3. Place the margarine, sugar, eggs and remaining milk in a bowl. Sift over the flour, cinnamon and ginger, and beat with an electric mixer for 2 minutes or until smooth. Fold in the soaked dates and walnuts.

4. Spoon the mixture into the pudding basin. Set the basin in a baking pan and pour in boiling water to come 1 cm up the sides of the basin. Cover the pan and basin with a tent of foil.

5. Bake for about 1 hour or until the pudding is lightly risen and a skewer comes out clean. If not, bake a further 10 minutes.

6. Meanwhile, make the sauce. Drain the pineapple, reserving 2⁄3 cup of the juice. Blend the arrowroot with a little of the juice in a small saucepan, then stir in the remaining juice. Bring to a boil and simmer for 1 minute or until thickened and clear. Stir the pineapple and marmalade into the sauce and simmer for a further 2–3 minutes, stirring occasionally.

7. Turn the sticky date and walnut pudding onto a serving plate. Spoon a little sauce over and serve with the remaining sauce in a bowl.

Preparation time 25 mins

Cooking time 1 hour

Serves 8

Nutritional information PER SERVING

• 382 calories
• 6 g protein
• 16 g total fat
• 2 g saturated fat
• 54 mg cholesterol
• 55 g total carbohydrate
• 42 g sugars
• 4 g fibre
• 199 mg sodium

Walnuts have a high unsaturated fat content, particularly as linoleic acid. Some studies have suggested that regularly including a small quantity of walnuts in the diet can help to reduce high blood cholesterol levels and reduce the risk of heart attacks.

Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada