Alex Gellman

Natural Wellness and Integrated Healthcare

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Stress, Your Health, and Nutrition

By

“Have 5 vegetables a day!”

“Eat fresh fruit, not cookies!”

 

 

Many of us heard a version of these phrases from a parent or guardian when we were kids. Though we may have protested, even our child-size brains knew they had a point. Your parent’s main concern was that you thrive and grow into a healthy adult. Somehow, despite ignoring their advice whenever you could, you’re now a well-rounded adult. Or are you simply, well – a little too round? Are you nostalgic for childish things, now you’re an adult and facing real life stressors? Are you longing for the simple days when your big decision was apple vs. cookies? Do you seek comfort from comfort foods?

We all do this sometimes. But we know, as adults, that the food choices we make affect more than our waistlines. Our choices impact all aspects of life. We know that we need the phyto-nutrients and antioxidants found in fruits and veggies more than ever to help fight adult-sized stress and free radical damage on our aging bodies.

Making the right food choices will give you a fighting chance against premature aging and illness; The right food can contribute to a good night’s sleep and keep your intellect sharp all day by staving off low sugar blues. Identifying food sensitivities and avoiding those foods can aid weight loss and alleviate digestive problems. Proper food choices can help women sail through menopause. It can help all of us prevent chronic illness and cancers, stave off depression, obesity, and even improve your sex life.

What Healthy Eating Can Do For You:

  • Increase energy and performance
  • Promote a greater ability to concentrate
  • Strengthen your immune system
  • Enhance your libido
  • Help reach your ideal body weight
  • Reverse signs of aging
  • Improve self-esteem and confidence
  • Create a more positive attitude about your liffe

Stress can contribute to wrong choices and generally wreak havoc, so it’s important to manage your stress. The first step towards management is to recognize there are different types of stress and different stress responses, and for every type of stress there are specific foods that can help you manage.  By following the food suggestions for different types of stress, you’ll find it easier to ignore the stress impulse to reach for ice cream, cookies, wine, or whatever. That route hasn’t really worked for you in the past, so now it’s time to learn about food choices that do work.  (Please note that before making any changes in nutritional intake or life style choices you should mention it to your Doctor or Health Practitioner.)

What is stress? “Stress is the body’s reaction to a change that requires a physical, mental, or emotional adjustment or response. Stress can come from any situation or thought that makes you feel frustrated, angry, nervous, or anxious.  Stress is caused by an existing stress-causing factor or “stressor.” Therefore stress is multifaceted and can lead to frustration, anger, nervousness, sadness, or anxiety, or all of the above.

Different Types of Stressors and Foods that Fight Back:

Stress that threatens safety

• Threats on your life, losing your home, losing your job, losing your partner or parents, a serious car accident, a court sentence, etc.

Unfortunately, we have all been touched by one, or several of these episodes. Some folks go through life unaffected. How do they do it? You may have noticed that some days you handle everything thrown your way with ease and good nature. At other times, the smallest incident can send you over the edge. Yes, certain foods rich in B vitamins can help you maintain equilibrium. Swiss chard is one such power house. It’s full of minerals and B vitamins that help handle stress, and a one cup serving has only 35 calories. This wonder product from nature has the potential to reduce blood pressure, and cholesterol. It also delivers antioxidants that help fight free radical damage that leads to premature aging and illness.

Serving Suggestion: steam Swiss chard lightly and serve drizzled with cold pressed olive oil and pressed garlic. A sprig of parsley after will clear the garlic breath. Parlsey also supports kidneys and helps release built up acids and fluids. When we are under stress we often hold on to more water and experience edema type symptoms.  Drinking a brew of parsley tea boiled in water will help relieve these symptoms. Other benefits of parsley:• neutralizes carcinogens in cigarette smoke and and BBQ’d food• boosts energy in spite of stress because it has magnesium and calcium • helps sleep because it has tryptophan,  an amino acid well know for its role in inducing relaxation and sleep (think: turkey dinner).

Stress that brings us self-doubt

• Criticism about your work or not feeling accepted by others.

However, this only applies if the person already has self-doubt about their abilities. If the foundation is strong, the criticism will be like water off a duck’s back.

Fennel builds inner confidence through its aromatic constituents. Where there is stress and self-doubt, the stomach and digestive process will be affected. Fennel will calm that down. If your stomach is stable, you will find the strength within your abdominal core muscles to eliminate the self-doubt and take a stand. Fennel is a great appetite suppressant due to its high content of anethol volatile oil. This substance tells the brain you are full, and you may find yourself feeling satisfied with less food. In addition, fennel boosts the immune system to help overcome infections and help reduce inflammatory conditions. Serving Suggestion: Make yourself a raw fennel, beets, apple and kale salad. Sliver all thinly by hand or in a food processor. Dress with a generous dressing of lemon juice, flax oil and a dash of cumin.  Apples also have a multitude of health benefits – eating just two apples a day can help lower cholesterol and blood pressure. Beets support the liver and skin cleansing.

Stress that registers as disappointment and unmet expectations

• When we feel our loved one or loved ones shun us or turn their back on us, or our romantic partner leaves us.

We need to look within and examine our expectations. Most of the time the romantic and emotional expectations are unrealistic and the disappointment can only happen if your expectations are not realistic.

Example: I deal with a woman who dreams of her husband coming home for dinner.I ask her if he has ever come home for dinner in 15 years. She says, “Not yet.”  But she continues to dream that things will change, and he will show up for dinner. Every night she sits at the dinner table until he rolls in around 1 to 3 in the morning. She leads with her unhappiness by living in a world of delusion.

You are aghast at this ridiculous example. You would be surprised how many people continue to believe the lies they tell themselves to keep themselves safe in dead end jobs and relationships. I often see the other side of the coin, too; There are people who only anticipate struggle, disappointment and problems. When good fortune comes to these people they are astonished and are waiting for the good thing to go sour and/or they begin to sabotage the situation to fulfill their belief that life is a struggle and wishes do not come true.

Emotional disappointments trigger a response that lowers immunity and often result in respiratory sysmtoms such as the flu, colds or other bronchial problems. Therefore, if your stressors are focused around emotional disappointments, it’s necessary to support the respiratory system. If you are experiencing this, eliminate all dairy products until the illness phase passes and add ginger and turmeric to your diet.  Ginger acts a stimulant to improve circulation, it supports the inner lining of the digestive track, and helps overcome respiratory problems. Ginger is also a potent anti-inflammtory that helps reduce the symptoms of arthritis.

Serving Suggestions: • Use shredded or diced in stir fries• boil in water to make a tea• add to your juicer when making juice• remove core and seed of an apple, stuff it with ginger and bake• add to salad dressing with sesame oil• use in marinades and sauces

Stress that irritates and feels like conflict

• When you are in a situation where another person is pushing you to change or go in a  direction that is not familiar to you or is distasteful, or you find yourself in an argument or direct conflict.

Often conflict can be an internal argument. You find yourself endlessly mulling over things, weighing the pros and cons of a situation –  such as whether to stay in a marriage or leave the marriage.

If your stress response is to express irritation or anger, then you need liver support. For this, look to

Artichokes and fresh lemons and limes.

Cooking an artichoke is simple, yet I meet many people who are intimidated at the thought and don’t know where to begin.

It’s easy – just steam for 45 minutes with a couple of sprigs of fresh rosemary. (Reserve the cooking water! This important step will be explained further). To serve the steamed artichoke, remove the leaves on by one and dip the bottom of the leaf in hummus or a light mixture of cold pressed virgin olive oil, fresh rosemary, fresh lemon juice, pressed garlic, and dry mustard.  When you  get to the center there is a round area with thistles in the middle. Cut out the thistle area and you have now reached the heart of the artichoke. This part is regarded as a culinary delicacy – fill with your favorite dressing and enjoy.  While this is a pleasurable experience for the palate that helps the liver, to amp up the detox, drink 2 cups of the water reserved from steaming the artichoke. You may find it bitter but, along with rosemary, an aromatic herb, it cleanses and supports phase 1 and phase 2 of the liver detoxification process. You can add lemon to the mixture.

Stress that frustrates

• Sitting in traffic that is going nowhere for hours

• Waiting to resolve a court case that is taking years.

• You feel helpless waiting for things to resolve themselves

The common component that leads to stress in all the above examples is the self-talk that results after the event. That self-talk will become our reality.

For instance, when we feel criticized at work we may tell ourselves, “Yep, I am an idiot, just like mom always said.” And then it’s all down hill from there.

The solution to the slippery slope is to become aware of the TRIGGER that sets off the negative and destructive and usually untrue, internal message. Recognizing the trigger will help you pause for an honest moment and hopefully reassess that knee-jerk reaction and substitute it for a more reasoned outlook, such as “everyone makes mistakes” and/or “what different/better approach will help avoid a repeat?”

The food to help stress that frustrates is romaine lettuce – often overlooked as old hat but a great contributor to your well being.

Romaine lettuce is another good energy booster on stressful days – a salad a day will keep the stress bugs away!

Romaine lettuce delivers, since it has high doses of chromium. This mineral helps keep blood sugar stable. If you are experiencing a blood sugar roller coaster you will be significantly more affected by the slightest stressors. Romains also contains B1, B2 and tryptophan which help the nervous system deal with stress. Include hemp hearts, raw sunflower seeds and sesame seeds in a salad to boost healthy essential fatty acids. (Remember, toasted or sugared nuts hinder the benefit of the nuts.)

Stress over uncertainty of the future

• Results in fear

The food for fear is celery.

Plain old garden variety celery is often over-stepped for more glamourous and trendy vegetables, but celery is a real star. Check out what celery offers:

  • High roughage, low calories
  • Helps process carbohydrates
  • Alkaline, so protects against high acid and purifies blood
  • Greener stalks contain more vitamin A and celery helps stabilize blood sugar and aids with diabetes
  • Contains B vitamins plus sodium, potassium and magnesium
  • Regarded as a fountain of youth product
  • Helps keep body limber and muscles from stiffness and aching
  • Arteries, muscles and joints harden with too much calcium – sodium keeps calcium levels in check
  • Eat the leaves! – they are high in potassium sodium and sulphur

Healthy Food Tips—Wellness from the Inside Out

• Eat five small meals a day, each consisting of a protein, healthy carbohydrate, and healthy fat

• Plenty of fruits and vegetables• 30 minutes of exercise or movement each day

• Healthy nuts and seeds such as almonds, walnuts, sesame seeds, sunflower seeds

• Fish three times a week

• Lemon and warm water at wake up

• Filtered water – 12 to 14 glasses per day

Now is the time to start taking preventative steps that will lead to reversing the biological clock of life.

This articles is extracted from a blog post originally printed in the The Catholic Principals’ Council of Ontario Newsletter:  “Connections.”

Please contact Alex Gellman to arrange a remote or in-person consultation appointment.

 

Steps to a Healthier Lifestyle with Vega Allergy Testing

By

 

Hidden Food Sensitivities

A health consultation with me may involve testing with the Vega Allergy Testing System. This is a non-invasive (and painless) system to test food, chemical, and other intolerances and sensitivities, and isolate foods contributing to inflammation and digestive concerns. It helps identify foods and substances to which you may be sensitive, although not allergic.  (This may also help with determining eating for wellness, as in the FODMAP approach to diet sensitivities.)

When able to follow a diet without sensitivities, most people notice an improvement in how they feel and function. Vega testing may reveal food sensitivities that you never knew you had, but could be responsible for stubborn ailments or health issues that you experience – like candida – or simply general feelings of lethargy, bloating, fatigue, etc.

Good health and energy levels can often be achieved by simply being more selective in your food choices. The results of over consumption of sugar, alcohol, and caffeine are well know to all of us. However, you may be surprised to learn that certain grains, fruits, vegetables, and nuts you assume to be healthy can actually cause problems with your particular physical make-up.

The Vega tests an extensive array of food including grains, dairy products, eggs, fruits, vegetables, nuts, seeds, meats, poultry, seafood, food additives, and miscellaneous foodstuffs such as caffeine, honey, sugar, yeast, alcohol, vinegar, etc.

To learn more about foods that might be triggering your ailments, and foods you need for optimal health, book an appointment for Vega testing by myself or another qualified health practitioner. Please let me know if you’re interested and I’ll send a Wellness Questionnaire.

Embrace this year—as we move into life beyond the pandemic in at least some small ways— as a time for renewal – a time to cleanse and regenerate. Happy health!

Gluten Free & Grain Free Muffins

By

Prep Time: 5 minutes
Cook Time: 15 minutes
Yield: 12 muffins or 24 mini muffins
Serving Size: 1 regular muffin or 2 mini muffins
Courtesy Colette Haddad, Body Mind & Soul Inc.

Ingredients

  • 1 cup nut butter (cashew, peanut, almond or sunflower seed)
  • 2 medium sized bananas (The more ripe, the sweeter!)
  • 2 large eggs
  • 1 teaspoon vanilla (try making your own!)
  • 2 tablespoons of raw honey (or other sweeteners such as maple syrup, stevia, etc.)
  • ½ teaspoon baking soda
  • 1 teaspoon apple cider vinegar

Toppings: dehydrated unsweetened coconut, raisins, flaxseed, dark chocolate chips, cinnamon, and/or anything else you
can think of. I added even more tupelo honey 😉 Feel free to lather on apple butter, strawberry preserves, or even more peanut butter. Ever heard of carrot jam? It’s very tasty with this snack, too!

Instructions

  1. Preheat oven to 400o F.
  2. Place all ingredients into a blender or food processor. You can also use a stick blender if you have one.
  3. Blend until well mixed.
  4. Pour batter into a greased muffin tin. You can also use a mini muffin tin to make 24 mini muffins.
  5. Add additional toppings of your choice to each muffin and lightly stir into each cup
  6. Bake at 15 minutes for full size muffins and 10 minutes for mini muffins.

Almond Flour Granola Bars

By

Yield: 12 bars

Ingredients

  • 1⁄2 cup nut butter (such as peanut butter, almond butter, cashew butter or Sunbutter)
  • 1⁄4 cup honey or pure maple syrup (optional or as tolerated)
  • 1 large egg
  • 1⁄4 tsp salt
  • 1 cup blanched almond flour
  • 1⁄2 cup chopped walnuts
  • 1⁄4 cup sliced almonds
  • 1⁄4 cup raw sunflower seed nuts
  • 1⁄4 cup mini chocolate chips (optional or as tolerated)
  • 1⁄4 cup flaxseed meal
  • 1 Tbsp chia seeds
  • 1 Tbsp sesame seeds

Instructions

  1. Preheat oven to 350° F.  Lightly grease an 8”x8” square baking pan.
  2. In a medium bowl, combine the nut butter, honey, egg and salt. Stir until smooth and completely combined.
  3. In a large bowl, stir together the almond flour, nuts, chocolate chips, flax seed meal, chia seeds and sesame seeds. Pour the nut butter mixture into the almond flour mixture and stir until combined.
  4. Press mixture evenly into prepared baking pan and bake for 18 to 20 minutes, until golden brown around edges. Cool before cutting into bars

I Can’t Believe It’s Gluten Free Carrot Cake

By

Ingredients

  • 1 cup (250 ml) vegetable canola oil
  • ¼ cup (175 ml) granulated sugar
  • ¼ cup (175 ml) packed brown sugar
  • 4 eggs
  • 2 cups (500 ml) “Robin Hood Nutri Flour Blend” gluten free
  • 2 tsp (10 ml) cinnamon
  • 2 tsp (10 ml) baking soda
  • 2 tsp baking powder
  • ½ tsp (2 ml) salt
  • ½ tsp (2 ml) xanthan gum
  • 3 cups (750 ml, approx. 1 lb./454 g) grated carrots

Cream Cheese Icing

  • 1 cup (250 ml) regular or low fat cream cheese, softened
  • ¼ cup (50 ml) butter, softened
  • 4 cups (1L) icing sugar
  • 1 tsp (5 ml) vanilla extract

Tools

  • Dry measuring cup
  • Liquid measuring cup
  • Measuring spoons
  • Grater
  • Hand held or stand electric mixer
  • Two 8’’ (22 cm) cake pans
  • Wire cooling rack

Directions

  1. Cake: preheat oven to 350 0F (1800). Grease two 8’’ (23 cm) cake pans
  2. Beat oil and sugars together in a large bowl of an electric mixer until combined. Add eggs, one at a time, beating well after each addition.
  3. Combine flour, cinnamon, baking soda, baking powder, salt and xantan gum in a separate large bowl. Add flour mixture to egg mixture. Beat just until combined. Fold in carrots. Divide batter evenly in the prepared pans.
  4. Bake in preheated oven 40 to 45 minutes or until toothpick inserted in center of cake comes out clean.
  5. Cool in pans for 20 minutes then remove from pans and cool completely on wire cooling rack.
  6. Icing: Cream the butter and cream cheese in a large bowl of an electric mixer until combined. Add icing sugar, one cup (250 ml) at a time. Beat well after each addition. Add vanilla and continue beating until fluffy. Add 1 tbsp (15 ml) milk at a time to thin out icing if necessary.
  7. Assembly: Place one cake layer on serving dish. Spread icing. Top with remaining cake layer. Spread top with remaining icing. Refrigerate until ready to eat.

REDUCE YOUR STRESS! – with a Stress on Nutrition

By

“Eat your vegetables!”

“Have fruit, not cookies!”

We all heard a version of these phrases from a parent or guardian when we were kids, and though we may have protested, even our child-size brain knew they had a point. Your mother’s main concern was that you thrive and grow into a healthy adult. And somehow, despite ignoring her advice whenever you could, you’re now a well rounded adult. Or are you just, well – a little too round? Are you nostalgic for childish things, now you’re an adult and facing real life stressors? Are you longing for the simple days when your big decision was an apple vs. cookies?

The fact is, that simple choice is still important and can impact all aspects of your life. Indeed, now we need the phyto nutrients and antioxidants found in fruits and veggies more than ever, to help fight adult-size stress and the free radical damage on our aging bodies.

Making the right food choices will give your body a fighting chance against premature aging and illness; The right food can contribute to a good night’s sleep and keep your intellect sharp all day by staving off low sugar “blues”; Identifying food sensitivities and avoiding those foods can aid weight loss and alleviate digestive problems. Proper food choices can help women sail through menopause, can help prevent chronic illness and cancer, stave off depression and obesity and even improve your sex life.

What Healthy Eating Can Do For You:

  • Increase energy and performance
  • promote a greater ability to concentrate
  • strengthen your immune system
  • enhance your libido
  • help reachyour ideal body weight
  • reverse signs of aging
  • improve self-esteem and confidence
  • create a more positive attitude about your liffe

Stress can contribute to wrong choices and generally wreak havoc, so it’s important to manage your stress. The first step towards management is to recognize there are different types of stress and different stress responses, and for every type of stress there are specific foods that can help you manage.  By following the food suggestions for different types of stress, you’ll find it easier to ignore the stress impulse to reach for ice cream and cookies or wine or whatever. That route hasn’t really worked for you in the past, so now it’s time to learn about food choices that do work.  (Please note that before making any changes in nutritional intake or life style choices you should mention it to your Doctor or Health Practitioner.)

What is stress? ABOUT.COM ON GOOGLE STATES: Definition: Stress is the body’s reaction to a change that requires a physical, mental or emotional adjustment or response. Stress can come from any situation or thought that makes you feel frustrated, angry, nervous, or anxious.  Stress is caused by an existing stress-causing factor or “stressor”. Therefore stress is multifaceted and can lead to frustration, or anger, or nervousness, or sadness, or anxiety or all of the above.

Different Types of Stressors and Foods that Fight Back:

Stress that threatens safety• Threats on your life, losing your home, losing your job, losing your partner or parents, a serious car accident, a court sentence, etc.

Unfortunately, we have all been touched by one, or several of these episodes. Some folks go through life unaffected. How do they do it ? You may have noticed that some days you handle everything thrown your way with ease and good nature, and other times the smallest incident can send you over the edge. Yes, certain foods rich in B vitamins can help you maintain equilibrium. Swiss chard is one such power house. It’s full of minerals and B vitamins that help handle stress, and a one cup serving has only 35 calories. This wonder product from nature has the potential to reduce blood pressure, and cholesterol. It also delivers antioxidants that help fight free radical damage that leads to premature aging and illness.

Serving Suggestion: steam Swiss chard lightly and serve drizzled with cold pressed olive oil and pressed garlic. A sprig of parsley after will clear the garlic breath. Parlsey also supports kidneys and helps release built up acids and fluids. When we are under stress we often hold on to more water and experience edema type symptoms.  Drinking a brew of parsley tea boiled in water will help relieve these symptoms. Other benefits of parsley:• neutralizes carcinogens in cigarette smoke and and BBQ’d food• boosts energy in spite of stress because it has magnesium and calcium • helps sleep because it has tryptophan,  an amino acid well know for its role in inducing relaxation and sleep (think: turkey dinner).

Stress that brings us self-doubt

• Criticism about your work or not feeling accepted by others.

However this only applies if the person already has self-doubt about their abilities. If the foundation is strong the criticism will be like water off a duck’s back.

Fennel builds inner confidence through its aromatic constituents. Where there is stress and self-doubt, the stomach and digestive process will be affected. Fennel will calm that down. If your stomach is stable you will find the strength within your abdominal core muscles to eliminate the self-doubt and take a stand. Fennel is a great appetite suppressant due to its high content of anethol volatile oil. This substance tells the brain you are full and you may find yourself feeling satisfied with less food. In addition, fennel boosts the immune system to help overcome infections and help reduce inflammatory conditions. Serving Suggestion: Make yourself a raw fennel, beets, apple and kale salad. Sliver all thinly by hand or in a food processor. Dress with a generous dressing of lemon juice, flax oil and a dash of cumin.  Apples also have a multitude of health benefits – eating just two apples a day can help lower cholesterol and blood pressure. Beets support the liver and skin cleansing.

Stress that registers as disappointment and unmet expectations

• When we feel our loved one or loved ones shun us or turn their back on us, or our romantic partner leaves us.

We need to look within and examine our expectations. Most of the time the romantic and emotional expectations are unrealistic and the disappointment can only happen if your expectations are not realistic.

Example: I deal with a woman who dreams of her husband coming home for dinner.I ask her if he has ever come home for dinner in 15 years. She says, “No”. But she continues to live in her delusion dream that things will change and he will show up for dinner. Every night she sits at the dinner table until he rolls in around 1 to 3 in the morning. She leads with her unhappiness by living in a world of delusion.

You are aghast at this ridiculous example. You would be surprised how many people continue to believe the lies they tell themselves to keep themselves safe in dead end jobs and relationships. I often see the other side of the coin too; There are people who only anticipate struggle, disappointment and problems. When good fortune comes to these people they are astonished and are waiting for the good thing to go sour and/or they begin to sabotage the situation to fulfill their belief that life is a struggle and wishes do not come true.

Emotional disappointments trigger a response that lowers immunity and often result in respiratory sysmtoms such as the flu, colds or other bronchial problems. Therefore, if your stressors are focused around emotional disappointments, it’s necessary to support the respiratory system. If you are experiencing this, eliminate all dairy products until the illness phase passes and add ginger and turmeric to your diet.  Ginger acts a stimulant to improve circulation, it supports the inner lining of the digestive track, and helps overcome respiratory problems. Ginger is also a potent anti-inflammtory that helps reduce the symptoms of arthritis.

Serving Suggestions: • Use shredded or diced in stir fries• boil in water to make a tea• add to your juicer when making juice• remove core and seed of an apple, stuff it with ginger and bake• add to salad dressing with sesame oil• use in marinades and sauces

Stress that irritates and feels like conflict

• When you are in a situation where another person is pushing you to change or go in a  direction that is not familiar to you or is distasteful, or you find yourself in an argument or direct conflict.

Often conflict can be an internal argument. You find yourself endlessly mulling over things, weighing the pros and cons of a situation –  such as whether to stay in a marriage or leave the marriage.

If your stress response is to express irritation or anger, then you need liver support. For this, look to artichokes and fresh lemons and limes.

Cooking an artichoke is simple, even thought I meet many people who are intimidated at the thought and don’t know where to begin.

It’s easy – just steam for 45 minutes with a couple of sprigs of fresh rosemary. (Reserve the cooking water! This important step will be explained further on). To serve the steamed artichoke, remove the leaves on by one and dip the bottom of the leaf in hummus or a light mixture of cold pressed virgin olive oil, fresh rosemary  and fresh lemon juice, pressed garlic and dry mustard.  When you  get to the center there is a round area with thistles in the middle. Cut out the thistle area and you have now reached the heart of the artichoke. This part is regarded as a culinary delicacy – fill with your favorite dressing and enjoy.  While this is a pleasurable experience for the palate that helps the liver, to amp up the detox, drink 2 cups of the water reserved from steaming the artichoke. You may find it bitter but it, along with rosemary, an aromatic herb, cleanses and supports phase 1 and phase 2 of the liver detoxification process. You can add lemon to the mixture.

Stress that frustrates

• Sitting in traffic that is going nowhere for hours

• Waiting to resolve a court case that is taking years.

• You feel helpless waiting for things to resolve themselves

The common component that leads to stress in all the above examples is the self-talk that results after the event. That self-talk will become our reality.

For instance, when we feel criticized at work we may tell ourselves, “Yep, I am an idiot, just like mom always said.” And then it’s all down hill from there.

The solution to the slippery slope is to become aware of the TRIGGER that sets off the negative and destructive and usually untrue, internal message. Recognizing the trigger will help you pause for an honest moment and hopefully reassess that knee-jerk reaction and substitute it for a more reasoned outlook, such as “everyone makes mistakes” and/or “what different/better approach will help avoid a repeat?”

The food to help stress that frustrates is romaine lettuce – often overlooked as old hat but a great contributor to your well being.

Romaine lettuce is another good energy booster on stressful days – a salad a day will keep the stress bugs away!

Romaine lettuce delivers, since it has high doses of chromium. This mineral helps keep blood sugar stable. If you are experiencing a blood sugar roller coaster you will be significantly more affected by the slightest stressors. Romains also contains B1, B2 and tryptophan which help the nervous system deal with stress. Include hemp hearts, raw sunflower seeds and sesame seeds in a salad to boost healthy essential fatty acids. (Remember, toasted or sugared nuts hinder the benefit of the nuts.)

Stress over uncertainty of the future

• Results in fear

The food for fear is celery.

Plain old garden variety celery is often over-stepped for more glamourous and trendy vegetables, but celery is a real star. Check out what celery offers:

  • High roughage, low calories
  • Helps process carbohydrates
  • Alkaline, so protects against high acid and purifies blood
  • greener stalks contain more vitamin A and celery helps stabilize blood sugar and aids with diabetes
  • Contains B vitamins plus sodium, potassium and magnesium
  • regarded as a fountain of youth product
  • helps keep body limber and muscles from stiffness and aching
  • arteries, muscles and joints harden with too much calcium – sodium keeps calcium levels in check
  • eat the leaves! – they are high in potassium sodium and sulphur

Food Tips in General

• Eat five small meals a day, each consisting of a protein, healthy carbohydrate and healthy fat

• Plenty of fruits and vegetables• 30 minutes of exercise or movement each day

• Healthy nuts and seeds such as almonds, walnuts, sesame seeds, sunflower seeds

• Fish three times a week

• Lemon and warm water at wake up

• Filtered water – 12 to 14 glasses per day

Now is the time to start taking preventative steps that will lead to reversing the biological clock of life.

It’s never too late! Find out how stress is affecting you. Take the stress test at http://www.wellnessguru.com/stress_questionnaire.html

This blog post originally was printed in the The Catholic Principals’ Council of Ontario Newsletter:  “Connections”, Summer 2012,  Volume 15, Issue 4

 

Gluten Intolerance—When Cereals Make You Ill

By

The number of people who are intolerant of bread, pizza, or pasta is growing all the time.

More of us seem to be exhibiting an intolerance reaction to the storage protein gluten, which is primarily found in native cereal types, and are therefore subject to the chronic condition known as celiac disease. Others may suffer from gluten sensitivity—the range of symptoms and signs may explain the popularity of gluten-free diets. The complaint can manifest itself in the form of bloating, constipation, diarrhea, an irritable colon, chronic inflammatory intestinal illness, inflammatory skin diseases, joint pain, tiredness, depression, unexplained weight loss or weight gain, or  headaches.

About Celiac Disease

Celiac disease is one of the autoimmune diseases and may emerge at any age. It tends to be passed on within families and, once it has made its appearance, continues throughout the sufferer’s life. The pathology is extremely complex. According to an international cohort study published in the New England Journal of Medicine, the causes of celiac disease can be found both at the level of genetic predisposition and in environmental influences. Thus more than a quarter of the examined children who possessed a variant of the immunity gene HLA had, by their fifth year, developed autoantibodies that point to the development of a celiac disorder. However, the risk of the emergence of these antibodies was very different in the various countries that participated in the study, thus suggesting that environmental factors play a significant role.

 

Fresh organic vegetables and fruit.

 

Patterns of development –In its “classical” or “typical” form, celiac disease develops during childhood, usually a few months after the introduction of food that contains gluten. Typical symptoms include chronic diarrhea combined with clinical signs of malabsorption, leading to weight loss, loss of appetite and protruding belly.

In the case of mono- or oligosymptomatic celiac disease, sufferers are affected by only one or more symptoms such as an iron deficiency or osteoporosis.

So-called silent or asymptomatic celiac disease, usually revealed by screening studies or a chance diagnosis, is relatively frequent. There are no symptoms or the symptoms are only weak. Even though people with silent celiac disease feel no discomfort, their physical and intellectual capabilities may improve following the introduction of a gluten-free diet.

The rare form of the disease known as atypical celiac disease is characterized primarily by uncharacteristic extraintestinal complaints. Even though typical serological and histological changes can be detected, this clinical pattern is rarely considered in differential diagnostic studies. However, because sufferers respond well to a gluten-free diet, greater attention should be paid to atypical celiac disease.

Treatment of Atypical Celiac Disease

– In the journal Nature Chemistry, the researchers presented a highly promising new method which makes it possible to protect therapeutic enzymes in the digestive tract against destruction and effectively stabilize these. To do this, they coupled polymers to enzymes and showed for the first time in living organisms that this can enable enzymes in the stomach and small intestine to remain active for much longer.

The idea of helping people who cannot tolerate particular dietary components by administering certain enzymes goes back a long way. So far, however, attempts to use enzyme therapy have generally failed due to the specific conditions found in the digestive apparatus. This is because this is designed for the efficient splitting of all proteins into their respective components – even in the case of helpful enzymes. As a result, normal enzymes in the digestive tract become inactive, and consequently useless, within just a few minutes.

Thanks to the protection given by the polymers used, it is now possible to stabilize enzymes for up to three hours. The polymer used is characterized, among other things, by the fact that it adheres particularly well to the mucous membrane of the stomach and small intestine. As a result, the enzymes also stay exactly where they are needed for longer.

Even though this is basic research involving experiments that have so far been limited to studies in animals, and despite the fact that the market readiness of a corresponding drug still lies far in the future, the researchers consider the initial results to be extremely promising. They believe that therapeutic enzymes will, in the future, be used to treat food intolerances, and in particular celiac disease, for which no treatments have been available in the past. Thus, in the future, therapeutic enzymes that have been stabilized by means of polymer protection could break down the gluten present in food into harmless fragments before it releases its damaging effects.

At present, the only safe way to respond to celiac disease is to adopt a strict, life-long gluten-free diet. This means that cereals that contain gluten – such as wheat, rye, barley, spelt, emmer and khorasan wheat – as well as the produts made from them, have to be avoided.

What is more, gluten is also often used in the manufacture of ready-made food products because it possesses many positive properties that are valued by the food industry: it acts as an emulsifier, binds water, stabilizes and is also a good carrier for flavorings. As a result, it can be found, for example, in ready-made soups, tinned fish, cold meats, processed cheese, tomato ketchup or even chocolate. It is therefore vital that celiac sufferers read the ingredients of any ready-made food products they consume.

We constantly read that oats can be used unproblematically as part of a gluten-free diet. In fact, oats contain considerably less gluten than wheat, and studies in Scandinavia have shown that some celiac sufferers are able to tolerate oat products. However, a special type of oats was used for these studies.

The average mixed diet consumed by a healthy person contains approximately 13 g of gluten per day and one slice of bread (40 g) contains some 2.5 g of gluten. The consumption of just 50 – 100 mg of gluten per day can damage the mucous membranes of celiac patients.

Despite the considerable restrictions in the choice of foods available, a gluten-free diet can be tasty and varied. This is because many foodstuffs are naturally gluten-free. For example, fruit, vegetables, potatoes, rice, meat and fish contain no gluten. Milk and dairy products, eggs, nuts and seeds, as well as vegetable oils can also be eaten without any misgivings.

Alternatives to gluten-bearing cereals can be found in the form of the pseudocereals such as millet, amaranth, quinoa, buckwheat, or by turning to dishes involving rice, corn, potatoes, sweet chestnuts, chickpea flour and soya.

When baking, it is often possible to use grated nuts or almonds instead of flour.

A strict gluten-free diet improves well-being, usually in two to four weeks.

by Silvia Bürkle

Metabolic Balance®

Sources:

  1. Fuhrmann G., Grotzky A., Lukic R.,: Sustained gastrointestinal activity of dendronized polymer-enzyme conjugates. Nature Chemistry (June 2013)
  2. Henker J, Laass M, Baretton G et al. (2008) Fallstricke bei der Zöliakiediagnostik. Zeitschrift für Gastroenterologie 46: 675 -680
  3. Hartmann P (2009) Glutenfreie Ernährung in der Praxis. OM & Ernährung 128: 11-12
  4. Krieger T (2009) Zöliakie Update – Deamidierte Gliadin-Antikörper verbessern die Diagnostik. Med Welt 60: 83-86
  5. Deutsche Zöliakie Gesellschaft (published by) DZG Medizin. 5. Fully revised and extended edition (2010)
  6. Caspary WF (2008) Gluten-Vorkommen und Toxizität bei Zöliakie. Zeitschrift für Gastroenterologie 46: 675-680

 

 

Potassium – Is it the mineral miracle?

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Studies have shown that increasing your intake of potassium may lead to greater weight loss.

Not only does potassium assist in your weight loss goals, but it also fights off the risks of heart disease and high blood pressure. Potassium helps reduce stroke risk and, in older women, may help avoid osteoporosis. That is amazing news as potassium can be found in our everyday meals. Ensuring you are getting the right amount will get you closer to your weight loss goals and improve your health in many ways.

So how is this mineral going to help you lose weight?

Electrolyte

Potassium is an essential mineral, and it is also an electrolyte. This means it is balancing the sodium in your body. Since sodium holds water in your cells, this increases the water you retain, which tends to increase your weight. Potassium helps balance the sodium in your cells enabling you to lose weight and decreases the risk of high blood pressure. Also, when you are exercising you excrete potassium through sweating. It is essential to replenish your potassium stores to have enough energy for your workouts.

Muscle development

Eating a diet rich in potassium helps build muscle. It aids in muscle development by converting your food into energy for muscle growth, which entails a boost in your metabolism. Having a higher ratio of muscle helps burn more calories and lose more weight. You will start shedding fat, and increasing your lean muscle tissue when you exercise.

If you are low on potassium, symptoms include:

  • Muscle weakness
  • Weight gain
  • Feeling constantly tired
  • Leg cramps
  • constipation

Where can you find potassium?

21 potassium-rich food to incorporate in your diet:

  1. Crimini mushroom 5 oz. 635 mg potassium
  2. Swiss chard 1 cup 960.8 mg potassium
  3. Banana 1 medium 467 mg potassium
  4. Spinach 1 cup 838.8 potassium
  5. Romaine lettuce 2 cups 324.8 potassium
  6. Celery 1 cup 344.4 potassium
  7. Broccoli 1 cup 505.4 potassium
  8. Winter squash 1 cup 895.9 potassium
  9. Tomatoes 1 cup 399.6 potassium
  10. Collard greens 1 cup 494.0 potassium
  11. Summer squash 1 cup 345.6 potassium
  12. Eggplant 1 cup 245.5 potassium
  13. Cantaloupe 1 cup 494.3 potassium
  14. Green beans 1 cup 373.8 potassium
  15. Brussels sprout 1 cup 494.5 potassium
  16. Kale 1 cup 296.4 potassium
  17. Carrots 1 cup 394.1 potassium
  18. Avocado  1 cup 874.5 potassium
  19. Beets 1 cup 518.5 potassium
  20. Papaya 1 small 781.3 potassium
  21. Asparagus 1 cup 288.0

Unprocessed foods have the highest amount of potassium. Stay clear of processed and packaged foods that are lab-produced. Processed foods generally have a high sodium content, which means not only are they displacing the potassium, they may also hinder your weight loss goals. You are meant to eat wholesome fresh food that your body can recognize. Once you incorporate whole foods, your body will thank you, and you will be closer to your weight loss goals.

This post was initially developed by guest blogger, Hiba Beyhum, a student of The Institute of Holistic Nutrition. Alex Gellman is Hiba’s preceptor.

Bone Density: Risk Factors and Renewal

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A few years ago, I injured my shoulder at the gym. It was so bad I couldn’t swim or weight train or even lift my left arm over my head for yoga poses for a full eight months while it healed. Fortunately, at the time I worked with a knowledgeable rehab trainer and awesome physiotherapist, Line Troster, and regained full mobility in my shoulder. The bad news was when I went for a bone density scan some time later, I was dismayed to learn I had gone from low risk to medium risk for osteoporosis. I’m sure the reason for this was my eight months of inactivity and isn’t just a given because I happened to be in my mid-fifties.

Osteoporosis is on the rise in North America – and while inactivity and obesity are factors, there also appears to be a correlation between cow’s milk and osteoporosis. Cow’s milk is not necessarily the bone-healthy option it was once considered to be, and prescription drugs are certainly not the answer. Our book. Passageways to Wellness covers this and also includes healthy proven options to obtain Calcium Without The Cow…

Back to my story, my shoulder injury forced me to give up my much loved activity that I thrive on and disrupted my life, but in the grand scope of things it was minor compared to the debilitating effects of chronic osteoporosis.

Spring is a wonderful time of renewals. And it’s also a good time to consider prevention as well as rebirth; with the pandemic, many of our normal health concerns have fallen off our radars–and one of those might have been what you’re doing to retain your bone density.

But spring, and especially this spring with the vaccination pace picking up and the possibility of returning to “normal” life not too far away, it’s a good idea to begin to focus on the health topics that we were concerned about before the pandemic. One of those with debilitating consequences in osteoporosis.

 

In the meantime, here is a recipe for bone-building Ginger Tahini Rolls to help stave off the symptoms of osteoporosis.

Zucchini Ginger Tahini Rolls 

 

Ingredients

1 zucchini

Filling

  • 3 tablespoons tahini
  • 1 tablespoon ginger
  • 2 dashes wheat free tamari
  • Fresh dill for garnish
  • 1 lemon
  • 1 baby carrot sliced for garnish

1.       Create horizontal ribbons of zucchini with a peeler.

2.       Mix the tahini with lemon juice, tamari, and ginger.

3.       Lay out a zucchini ribbon and spread the creamy mixture with a butter knife

4.       Roll and place on the serving platter

5.       Garnish with dill and one small piece of carrot

Health properties of Zucchini Ginger Tahini Rolls:

Ginger

  • Anti-inflammatory useful for aches and sprains, bursitis
  • High potassium and magnesium content important for bone building
  • Add to food or boil to make tea

Tahini

  • Great source of quality bone building magnesium, phosphorous, copper and manganese and zinc.
  • Zinc deficiency has been shown to be associated with fractures in older men and women

Zucchini

  • High phosphorous and magnesium content makes them winners with their ability to bring down high blood pressure, promote healthy weight and build strong bones

Dill

  • Effective antioxidant offers protection from free radicals
  • Contains the body’s most powerful antioxidant “glutathione” which neutralizes certain carcinogens.
  • Also shares some of the antimicrobial immune boosting qualities of garlic. So garlic move over and share the stage with DILL!

Call 416-456 HELP (4357)

Call 416-456 HELP (4357) or email your Toronto Wellness and Life Coach Alex Gellman for more information about Life Coaching Toronto. (Local services are now also available in Nova Scotia. Contact 902 542 5280.) Urgent matters requiring immediate attention email to [email protected]

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