Holistic Nutrition & Lifestyle Coaching in Toronto Canada

This article is contributed by Sheri-anne Woolley, Sr Service Consultant of Mona Cleaning - an all natural home cleaning service provider. You can find out more about Mona Cleaning's approach to healthy home cleaning services at www.monacleaning.com

We all know that everyone wants a clean home, but not everybody likes the job of cleaning. Some of us, in our personal zeal for clean, are even using dangerous cleaning products to hasten the task in our bathrooms, kitchens, on our floors and windows. What we’re not seeing behind the shiny results of those chemically based cleaning products are the harmful substances like phosphates, and flammable toxins such as nitrobenzene, peroxide and other chemicals which are dangerous to our own health and the environment.

Generally, these products can cause skin, lung, and even eye irritation. They can also contaminate surfaces and leave a nasty deposit of toxins in so many ways. You’d be shocked to know that the air inside your home is much more harmful than the air outside… At least 67% more! What’s worse is that you could be the culprit behind it all by using chemical-based products in your home.

John Travolta himself admitted that he was obsessive about cleaning. He even claims that excessive use of chemicals to keep his home clean (particularly his carpets) attacked his son’s immune system and caused Kawasaki syndrome. It ‘s pretty evident that the commercial cleaning products we’re using for our homes are simply not safe for our health. Couple this with the new and improved energy efficient homes that promise to lock in heat and prevent your AC from seeping out your windows, and you can only imagine how these new features trap pent up air (and toxins) from things like new furniture, plastics, faux finishes on objects and other items that are brought into your home.

No need for alarm, there are alternatives! Avoid dangerous, toxic and non-biodegradable ingredients that can lead to serious illnesses and try using natural cleaning products instead. They’re not only better for your health, but also less expensive than conventional cleaning products. Many homes and offices have already switched to using natural cleaning products, so what are you waiting for?

Here are some tips to get you started:

1. Change your furnace filter regularly.
2. Keep ceiling, floor and wall vents clean of debris and dust.
3. Ensure your dryer has breathing room, 6-10 inches from the wall so that the ventilation can vent!
4. Let the fresh air in! Open up windows for at least 20 minutes per day creating a cross breeze and allowing fresh air to replace stale toxic air.
5. Use a paste of vinegar and baking soda for those hard to remove stains or soap scum instead of a harmful commercial product.
6. Try vinegar and very warm water on glass and mirrors instead of commercial brand glass cleaners.

There are many cleaning alternatives for cleaning your home thoroughly and efficiently without causing harm to you or your family’s health. Try buying green products that don’t contain phosphates, bleaches and other harmful chemicals instead. By using biodegradable and natural solutions not only do you preserve your own health, but the health of our environment too.

Sr. service consultant
Mona home and office cleaning inc.
www.monacleaning.com

This honestly has to be the absolute tastiest meal I've made in a very long time. SOOOOO cream and delicious! Great on some brown rice with a side of steamed swiss chard (a dark leafy green that has a mild, almost buttery flavour and goes great with the curry in this dish). If you haven't read my article about the health benefits of coconut, check it out here: Coconuttyliciousness!

SERVES 6
Ingredients
• 2 cups dried garbanzo beans (chickpeas) (400g) or 4 cups of cooked or canned chick-peas, drained
• 1 cup desiccated (shredded) unsweetened coconut
• 1/2-1 teaspoon thinly sliced and chopped fresh ginger
• 1/2 teaspoon ground turmeric powder
• 1/2-1 teaspoon of ground pure red chili powder
• 1 tablespoon ground coriander powder
• 2 teaspoons olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1/2 teaspoon mustard seeds
• 6 fresh curry leaves (optional) (substitute bay leaves or kaffir lime leaves)
• 1 cup coconut milk
• cilantro, for garnishing

Directions
If using dried chickpeas, soak overnight in plenty of water, then drain. Place soaked chickpeas in a large pot with plenty of fresh water, bring to the boil for 15 minutes, then reduce heat and simmer for about an hour, or until chickpeas are tender. Alternatively you can pressure-cook the dried chickpeas according to the manufacturer's instructions.

When the chickpeas are cooked, or if you are using canned chickpeas, put them aside.

Next, heat a wok or skillet over medium-high heat, and dry-roast the desiccated coconut, reducing heat as necessary- it is important to stir continuously, as the coconut will readily catch and burn. As soon as the coconut starts to brown remove the skillet from the heat, and immediately place the coconut in a blender bowl - if left in the skillet it will become dark brown and bitter.

Add ginger, turmeric, chilli, coriander powder and a little water to the blender bowl and grind to a fine paste.

Heat the oil in a clean pan and saute mustard seeds until they start to pop and release their aroma.

Add onion, garlic, and curry leaves and saute and stir a further minute or two.

Add coconut paste and cooked chickpeas, and cook for 10 minutes, stirring occasionally and adding more water if necessary.

Add 1 cup coconut milk and simmer for a further 10-15 minutes.

Serve with brown rice and garnish with fresh cilantro.

References
Recipe courtesy RecipeZaar http://www.recipezaar.com/Chickpea-Coconut-Curry-kadala-112176

This is a fabulous meal in one pot - satisfying, hearty, and incredibly delicious. The swiss chard is a mellow flavoured dark leafy green (and we all need more of those), the squash gives a nice sweet contrast to the spicy chili flavour, and the beans fill you up and give you a pile of fibre to fill you up.

Makes 4 to 8 servings

Ingredients

2 tablespoons olive oil
1 large onion, diced (about 2 cups)
3 garlic cloves, minced or grated on a microplane
2 1/2 cups butternut squash, cut in 1/2 inch pieces
2 tablespoons light ancho chili powder
2 teaspoons ground cumin
1/8 teaspoon ground cinnamon
3 (14.5) ounce cans of reduced sodium black beans, drained and rinsed
2 1/2 cups homemade vegetable stock
1 (14.5) ounce can of diced tomatoes with juice
1 large bunch swiss chard, cleaned, stemmed, and roughly chopped
sea salt and fresh ground pepper to taste

Directions
In a 6 quart stock pot or enameled dutch oven, heat olive oil over medium low heat. Add onion and sautee for 10 minutes, until onion is soft. Add garlic and sautee for a minute more, then add butternut squash and stir for 2 minutes.
Add chili powder, cumin, and cinnamon. Stir to combine. Add black beans, vegetable stock, and diced tomatoes with juice. Bring to a light boil, reduce to a simmer, and cook uncovered for 15 minutes or until butternut squash is soft. Stir in swiss chard. Simmer for 3 – 4 minutes until swiss chard is tender but still bright green. Season to taste with salt and pepper. Ladle into bowls and serve.


Reference
I got this recipe from Simply Sugar & Gluten Free

If you haven’t already read Part 1 in this series, do have a quick read of that article now to get a brief tutorial about the nervous system and neurotransmitters involved in creating our moods. Go ahead, I’ll wait for you…

Ok welcome back! Now there have been volumes written on the topic of managing moods, and as nutrition and orthomolecular approaches to health (“ortho” meaning “right” and “molecular” meaning molecules, or nutrients in this case) are really discovering new things every day, this topic is a gold-mine that we’ve only scratched the surface of. There is so much I could cover, but to keep things simple, I’m going to break this down to a THREE PRONG APPROACH:

1. Amino Acids
2. Vitamins & Minerals
3. Lifestyle Choices

Within each “prong” there is lots to cover! Today, I’m going to laser in on amino acids, and 2 specific ones that are at the forefront for mood management.

What are Amino Acids?
You mean you don’t remember your high school biochem? OK, here’s a refresher. Amino Acids (AAs) are the building block molecules of protein. There are about 22 different AAs that, in different combinations, string together to form all the proteins that make up our bodies and their functional molecules. When we think of protein in our bodies, we tend to think primarily of muscle tissue, and perhaps to a lesser extent we think of our hair or nails. But did you know that hormones, enzymes, neurotransmitters, and antibodies are all made up of protein? So if you are lacking in adequate protein intake – or more accurately, if you are lacking intake in the full complement of AAs (especially the 8 or 9 essential AAs that our bodies cannot produce themselves and which must be consumed from the diet) – not only do you start to lose lean muscle mass, but also your immune system, nervous system, digestive function, reproductive system, and your overall metabolic health will suffer.

In regards to our moods, there are two main AAs that we will concern ourselves with:
1. Tryptophan
2. Tyrosine

Tryptophan
Tryptophan is a large essential AA which must be consumed through diet. Tryptophan is the AA that is involved in the production of SEROTONIN (which you’ll recall from part 1, is the neurotransmitter responsible for creating a positive mood). Tryptophan is also necessary for the production of Melatonin, the hormone that controls our sleep-wake cycles and is required for deep, restorative sleep.

Eating protein rich foods, however, actually results in Tryptophan levels – and serotonin – dropping. This is because other AAs compete with Tryptophan for absorption and Tryptophan is the loser in that competition. Conversely, eating high carbohydrate meals, triggering the release of insulin, aids Tryptophan to cross the blood brain barrier. To get the best absorption and effect on serotonin levels, you can take supplemental 5HTP – a compound formed from Tryptophan. If you’re already taking antidepressant medications, talk to your health care practitioner before adding 5HTP.

Tyrosine
Tyrosine is also found in protein rich foods, and is highly absorbed when protein is eaten. Tyrosine boosts DOPAMINE levels in the brain, increasing mood and motivation, especially during prolonged physical or mental stress. Eating protein at each meal will help boost your dopamine levels. However, for those whose moods are chronically low/depressed, taking Tyrosine supplementally may provide the boost needed.

Supplemental AAs have been shown in studies to be more effective than a placebo, and just as effective as SSRI medications, with fewer if any side effects, when used in conjunction with a diet that provides sufficient vitamin and mineral content to support the effective use of the AAs. Our next article will talk more about those vitamins and minerals that are most critical for mood management.

I hope this article has been informative and useful for you. Remember, if you have questions you’d like me to address in future articles, or would like to share your experience with anything we’re talking about, post a comment below! Or email me privately at audrey@springrenual.ca

References:
Food & Mood, Elizabeth Somer
Dr James Greenblatt seminar “Integrative Medicine for the Treatment of Depression and Bipolar Disorder, an Orthomolecular Approach”
Psychopharmacology July 2006
http://www.modern-psychiatry.com/5-htp.htm
http://altmedicine.about.com/cs/herbsvitaminsad/a/5HTP.htm

So call me lazy... I created this version of Cabbage Rolls after an afternoon cooking lesson from my Mom taught me that traditional rolled Cabbage Rolls really are a lot of work! And yet, they're so tasty and good for you, a great way to get a serving or two of veggies, lean protein, and complex carbs all in one. Having some leftovers, I gave this "roll-less" version a try in my slow cooker, and the results were just as tasty as the rolled up ones. So here you have it, the Roll-less Cabbage Rolls.

A quick nutritional breakdown before I divulge the recipe. As I mentioned, this meal really is a good all around source of complex carbs and protein, and it if you choose lean meat, it is low in fat as well. The real superstar of this meal, of course, is the cabbage. Cabbage, like other cruciferous veggies (broccoli, kale, collards, brussel sprouts), contain high levels of phytonutrients that work at a very deep level to support the body's detoxification processes, increasing the production of enzymes that optimize body cells' ability to clear toxins, free radicals, and potential carcinogens. People who eat the most cruciferous veggies have the lowest incidence of prostate, lung, bladder, and colorectal cancers, even factoring out the consumption of other veggies. Cabbage provides high amounts of Vit K (important for blood clotting, and cardiovascular health and the building of strong bones) and Vit C (important for almost every bodily process, especially important in supporting immunity and wound healing, and a potent antioxidant). All of the antioxidant and anti-cancer properties of cabbage are amplified by those properties of the tomato, which is exceptionally high in Vit C, Vit A, and lycopene (all antioxidants). And, by choosing organic, these nutrients are as much as tripled! And finally, by using brown rice in place of white, we get fibre, B vitamins, and manganese, which helps produce energy from carbs and protein and synthesizes fatty acids which is critical for healthy nervous system functioning.

So how's that for Nutritilicious? Now let's get to the goods!

Ingredients:
head of organic green cabbage, chopped into chunks or wedges (about size of a deck of cards)
1 lb (454 g) organic lean ground beef (or try mixing 1/2 and 1/2 with ground turkey)
3/4 cup raw brown rice
1 large onion, diced finely
1/4 tsp each dried oregano and sage
salt & pepper to taste
1-2 large can(s) organic tomato juice (you could try with tomato sauce if you like a thicker sauce)
strip of kelp, rinsed
optional: spoonful of plain yogurt for garnish

Directions:
Mix meat, rice, onion, oregano, sage, and s&p
Form into meatballs
Place cabbage in slow cooker, and place meatballs on top. Pour can of tomato juice over top until everything is covered.
Add strip of kelp to the pot. This will be removed after cooking, but it adds a natural saltiness, along with loads of minerals, especially iodine.
Turn slow cooker on low for 4 hours.

Serve with a dollop of yogurt and a side salad for a full meal.

Reference:
Mom's recipe - thanks for the cooking lesson Mom!
whfoods.org

This salad dressing is truly refreshing! The tangy sweetness of the apple is complemented nicely by the zip of the ginger and contrasted by the garlic. It's really nice on a leafy green salad with some avocado, pear, and walnut. I adapted this recipe from one of my favourite whole food recipe blogs, Whole Life Nutrition Kitchen. Full of antioxidants and essential heart friendly fats, it also has the benefit of giving a boost to your immune system with the antibacterial, antiviral, antifungal properties of the garlic. Ginger is excellent for digestion. And a unique aspect to this dressing is that it actually provides FIBRE. Most salad dressing is virtually 100% fat, but this dressing contains the fibre of the apple, which is excellent for immune, digestive, cardiovascular, and colon health!

That being said, I want to prepare you - because it uses the full apple, the consistency is less smooth and creamy than you're used to in a salad dressing. I made it with my hand-held blender, but you may find it comes out more dressing like if you whip it up in a food processor or blender. Either way the flavour pops and livens up your usual salad.

Recipe:
1 green apple
1/3 cup extra virgin olive oil
1/2 cup filtered water
3 tbsp apple cider vinegar
3-4 cloves garlic
1-2 inches fresh ginger, peeled
Herbamare, or sea salt, to taste

Just blend it all up and enjoy!

by Ivy Lim, personal trainer, and founder of iPower Fitness

As a personal trainer I’ve gone from working in the big-box gyms with all the high-tech equipment, to in-home private clients, to outdoor in-the-park bootcamps and to small group training. I’ve used a multitude of ways to exercise and move the body.

In the gyms I’ve witnessed people consistently using the machines improperly. This results in ineffective exercise (thus wasting workout time) or worse yet, subjecting yourself to injury.

Now that I have a fitness studio, and after years of assessing people, I am still to this day amazed at how many clients I see that are “gym members” and still cannot perform a proper squat or lunge, pushup or back row – using “free weights” and “free body”.

Using machines is great for specific body strengthening and they are easy to use. However, even though they provide a lot of support (making them less risky than free body exercise), there still is a chance of injury if you don’t maintain good form and technique. On the flip side, they don't truly work your body the way it's designed.

Your body is designed and made for “primal” movements; "primal" meaning "this is what was required before the dawn of machinery in order to move and maintain life" (ie hunting, gathering, building shelter).

Primal movements are:

- squat
- lunge
- to push
- to pull
- to reach up and down
- and to flex at the hip

The chest press machine is designed to work your pectoralis majoris. This is a large muscle group in your upper body. It’s a “pushing” motion, but we use this machine sitting down. When in our real lives do we actually “push” anything while we are sitting down? Normally when we need to push anything we are in a standing position.

Another example is the standing leg press machine. We’re squatting down and it's great because we get back support. But again, when in real life do we actually squat with our back against anything?

Your body is an assemblage of parts that together perform a particular function. Free weights enable you to use your body “freely” and as a system working as one with each other. You may be asking yourself “what’s in it for me?” Well, when you use your entire body as a functional unit, you can actually create a “tougher workout” for yourself, which means you can have a higher calorie burn, while firing up a slew of muscle groups in just one exercise.

We’ll compare the pushup versus chest press machine.

The push up engages your entire body. The abdomen and core area, your legs are fired up, as well as your chest and arms. Let’s not forget about our wrists getting strengthened, our back and even our ankles. Whereas with the chest press machine, you're sitting back, so your back muscles aren’t as engaged, your core definitely not as much and of course your lower body is not being used at all.

All this being said, if you are beginner, it’s safer and easier to use a machine. But if you are new to exercise (or new to free body exercise) then I highly recommend you invest some time in learning the primal movements using your free body. It will give you the confidence to try new exercise programs, whether it’s a DVD or a bootcamp, or simply getting equipment for home. These fundamental free body exercises are that you should perfect are the:

- squat
- lunge
- pushup
- back row

If you need to, ask someone or get a professional trainer, it will be well worth the time, money and effort. This is knowledge and education for yourself and for your health. Learning the fundamental movements opens you up to a greater range of exercises, adds new life to your exercise program, enhances everyday functions and overall provides total body strength and mobility.

Ivy Lim from iPower Fitness is the owner of a boutique fitness studio exclusively for women in Brampton, Ontario. The iPower Fitness method of training entails a fusion of core strengthening, traditional weight training and bootcamp exercises, yoga and pilates strength moves, as well as athletic style training. Ivy developed this style of training because it is fun, dynamic, effective, and INTENSE. And... it works!

You can contact Ivy through her website: www.ipowerfitness.com

Recently I came across an article giving "reasons not to take antidepressants." I posted it to my Facebook page to share, and quite a discussion ensued (if you'd like to read the article, here is a link: Five Reasons Not to Take AntiDepressants). While I'm not strictly anti-antidepressant (and have personally used them in the past), I do think they are FAR too overprescribed... doled out as an easy fix, probably by the same doctors who will whip out their prescription pads for cholesterol or blood pressure lowering meds without ever really talking to their patients about lifestyle and dietary solutions. Antidepressants do have their appropriate "time & place" but too often they end up being used as if they are a "cure" in more cases than are appropriate. These medications CAN save lives when used appropriately... but they also take lives when not. Death by antidepressant does in fact happen (in some people they paradoxically can cause worsening of symptoms and even create suicidal thoughts where none previously existed). More often the experience is not either extreme - they may dull the pain and help you to cope and get through the demands of life, but they also dull your access to those emotions and make it more difficult to work through them and release them. If used for too long, they can delay full recovery. Obviously whether to take these medications is a very personal decision, and one each person has to weigh the pros and cons of.

Given the response to the article I posted, I can see that the topic is of great interest to many, and in my professional practice, 80% of my clients has mentioned mood (depression, "winter blues", chronic anxiety, stress) as one of their main health concerns. So, this article is going to be the first in a series that I will do over the coming month. I will talk about lifestyle choices, supplementation, and food that can help one to take control of their mental and emotional health without relying on synthetic drugs, or which may help you to wean off those drugs when you are ready. Some of these "alternative" solutions (I'm still astounded that food, natural health supplements, and lifestyle choices are considered "alternative" as opposed to "primary" care choices) are in fact equally, and in many cases MORE effective in supporting nervous system, hormonal, and mental health.

To set the stage for this series, I'm going to start with giving a very brief tutorial on the key brain chemicals that are involved in creating our moods.

Brain and Nervous System cells are referred to as neurons. While most cells of the body are more or less spherical or in some cases square(ish), neurons are shaped more like a tree, with "branches" on one end (dendrites), a long "trunk" (axon), and ending in "roots" (axon terminals). Some neurons are as small as a fraction of a millimeter, and some are as long as 3 feet.

Nerve cells don't actually touch each other. Instead, they communicate their messages across a small gap, called the synpase. In order to relay messages, nerve cells communicate by releasing chemicals from the axon terminals of one cell, which are then received by the dendrites of the neighbouring cells. These chemicals are called neuro (nerve) transmitters (messengers). Once the neurotransmitter has relayed its message (a thought, feeling, or emotion), it is either broken down or reabsorbed into the receiving neuron's storage for reuse.

There are at least 70 neurotransmitters that have been identified (so far) that regulate nerve function including memory, appetite, mental function, mood, movement, and sleep-wake cycles. Too much or too little production of neurotransmitters will affect your nervous system functions in one way or another. For the regulation of mood, there are three key neurotransmitters to be aware of:

Serotonin - You may have heard of this one. It is the primary neurotransmitter for general mood regulation. It is the chemical that is usually targeted by medications such as Prozac, Zoloft, Effexor, Paxil, etc, which are "Selective Serotonin Reuptake Inhibitors" (SSRIs). Think about that... these medications selectively inhibit the "reuptake" (re-absorption) of serotonin, which means serotonin is hanging around longer in the synapses between neurons giving more chance for the messages to be conveyed across cells. Serotonin boosts mood, curbs food cravings (especially sugars and carbs), and helps manage your sleep-wake cycles effectively. Low levels result in insomnia, depression, and food cravings, among other affects.

Dopamine & Norepinephrine (noradrenaline) - These two neurotransmitters also effect mood, as well as your energy levels, and are known as your "motivation" neurotransmitters. They are the chemicals that not only help keep your mood elevated, but help give you the drive to take actions as a result of your thoughts and feelings.

Now here is a key piece of information, so listen up! Many neurotransmitters are composed of either amino acids (the building blocks of protein), or choline (a fat like substance also obtained from food). Vitamins and minerals support the activity of neurotransmitters, or protect them from damage. Some nutrients also support the normal development of the nervous system structures. And, some food additives (flavours, colours, preservatives, etc etc) can influence and interfere with the manufacture, release, or reception of neurotransmitters.

Are you starting to get a glimpse into how FOOD is a primary influence on the regulation of mood?

In upcoming articles, I'm going to go into more details about specific foods and specific nutrients and lifestyle factors that will support your nervous system health. I'd LOVE to hear from you if this article and the upcoming series is intriguing or of value to you. Please post your questions and comments, and I'll do my best to address them in future articles. If you don't feel comfortable posting publicly, as always you can email me directly at audrey@springrenual.ca


Reference
Food & Mood, 2nd edition by Elizabeth Sommer, MA, RD

It's the time of year we turn to comfort foods to warm us up and make us feel cozy... But often comfort foods are high in unhealthy fat and refined carbs, leading to a little extra "insulation" on our bodies and cravings for more.

This recipe is a healthful comfort meal, adapted from a recipe by Rachael Ray. It's made with whole ingredients that give you a balance of whole grains, lean protein, and nutrient dense veggies... AND it's really tasty! Have a serving of this on its own or with a green leafy salad on the side (spinach would be good) and you've got a really satisfying meal. It's high in fibre (to keep your arteries and intestines clean and clear), B-vitamins (good for energy and metabolism), and healthy "medium chain" fats from coconut that support the thyroid and are readily converted to energy (rather than adding to body fat). You can enjoy a healthy portion of this, without fear of packing on the pounds!

Chicken, Mushroom, Broccoli, & Brown Rice Bake with Leeks
makes 3 large or 4 small servings

Ingredients

Rice:
1 cup + 3 Tbsp chicken stock
3/4 cup brown rice

Chicken Mixture:
1/2 Tbsp butter
2 leeks
6 oz cremini mushrooms, sliced thickly
1 cup broccoli florets
1/2 tsp sea salt
2 large (organic) chicken breasts (1 lb) - cut into thin(ish) slices/chunks
1/2 cup chicken stock
1 tsp arrowroot flour
1/2 cup coconut milk
black pepper to taste

Optional topping:
1/4 cup freshly grated parmesan cheese

Directions

1. Preheat oven to 350F and have a 1.5-2L casserole dish ready.
2. Bring 1 cup + 3 Tbsp of chicken stock to a boil. Spread rice in bottom of casserole dish and pour boiling stock on top. Cover tightly with 2 layers of aluminum foil, put dish on a baking sheet, and place in oven for 30 minutes.
3. Cut leeks in half, then slice them 1/4 inch thick (discard greens). Place in a large bowl with water, swirl a few times, then let sit a few minutes for any dirt to fall to the bottom. Then using your hands transfer leeks to a strainer to drain.
4. Melt butter in a large skillet over medium heat. Add leeks and saute until soft, about 5 minutes. Add mushrooms and salt, an saute another 5 minutes until mushrooms are soft but not overcooked. Stir in chicken and chicken broth, bring to a low simmer and cook for several minutes.
5. Put arrowroot flour in a small bowl, and add1 tbsp of coconut milk. Mix to make a slurry.
6. Add remaining coconut milk to chicken mixture and cook a few minutes while stirring. Add slurry and cook another 3-5 minutes until it thickens. Remove from heat.
7. Once rice has baked for 30 minutes, remove from oven and carefully remove tin foil. Spoon chicken mix evenly over the top. Cover tightly again with tin foil (use towels to avoid burns), and return to oven for another 25 to 30 minutes, until liquid has been absorbed and it's bubbly around the edges.
8. Remove foil, and if desired, add parmesan cheese and return to oven until cheese melts and has browned in places.
9. Once removed from oven, allow to sit about 5-10 minutes before serving.

Enjoy!

Ok so I know a lot of people like yogurt for a good and quick snack on the go... and generally yogurt is thought of as healthful, providing calcium, probiotics, and some protein. And it CAN be a healthy choice, however, did you know that the average container of fruit flavoured yogurt has about 14 tsp of sugar per serving! Consider that ideally we would consume no more than 5 tsp of sugar per day, and you can get a feel for how high that really is. Flavoured yogurts that do not contain sugar are sweetened either with aspartame or sucralose (Splenda), which in my professional opinion is even worse than sugar (read more about the dangers of artificial sweeteners here). Use of artificial sweeteners is proving to contribute to weight gain in the long run, not to mention the effect it has on nerve cells and the liver that has to detoxify it.

For a truly satisfying snack that really is healthful, use PLAIN yogurt (and no, don't even worry about getting low-fat) and flavour it yourself. Goat yogurt is preferable to cow's yogurt as it is easier to digest for most people (even if you're not aware of cow's dairy causing you problems, it may be causing systemic inflammation as it is very hard for our body's to digest). And in any case, get ORGANIC sources to avoid the antibiotics and feed additives that are fed to the livestock.

So what will you do with the plain yogurt? Here's a few nutritilicious suggestions:

• add fresh blueberries, raspberries, chopped strawberries, diced peaches, or any other fruit of choice - this will add natural sweetness, loads of antioxidants, vit c, and fibre
• add a tsp or two of freshly ground flax seeds - essential fatty acids (omega-3) and additional fibre, making it a little more filling to keep you satisified longer
• try some cacao nibs or fresh ground cacao beans (just take a few beans and throw them in a coffee grinder, like you do to grind your flax seeds, to make a powder) - this is great if you're craving for some chocolate or caffeine... it won't taste sweet like chocolate, but provides the magnesium that chocolate gives, and can really satisfy that urge
• add a few walnut pieces - more essential fats, and vit E and a little bit of protein too
• my newest favourite addition - dried GOJI berries - very high in antioxidants, and a fairly high protein content for a fruit - they are like little red raisins

One of my favourite combos is yogurt, cacao powder, and goji berries. Another one is blueberries, ground flax, and walnuts.

Does this sound like too much work? It really isn't... once you have the things on hand, it takes all of 2 minutes to throw this together, and you can do it in the morning and take it to work with you for a good mid-afternoon snack to keep your energy high and avoid those coffee and cookie cravings. One caveat: Don't add the ground flax to the yogurt in advance - it will start to congeal and become kind of "gluey" by the time you eat it. Just put the flax in a small container and throw it in when you're ready to eat it.