We discuss food and recipe ideas often enough in the clinic that I thought it would be fun to offer a monthly recipe that’s both “naturopath-approved”, makes you feel great after you’ve eaten it and is delicious!! Protein has been a common theme since the new year as it helps us to balance our blood sugars and calm insulin levels so that we avoid crashes and cravings, and burn fat faster. Breakfast is the most important meal of the day to include more protein. I don’t always think of smoothies as winter fare, but this one hit the spot with plenty of protein and wasn’t too cold as I let the frozen fruit thaw overnight. Try it out and let me know how you like it!
Blend together until smooth:
1/2 cup frozen mango pieces (thawed)
1/2 cup coconut milk
1/2 cup unsweetened almond milk
1 scoop vegan vanilla protein powder (I used VegaOne)
1 scoop BioClinic DetoxiCleanse powder (you could also double up on any vanilla protein powder)
1 miniature banana (these are super cute and have great flavour! You could also substitute 1/2 a regular banana)
1/4 tsp natural vanilla extract
1/4 tsp raw local honey
Garnish with a slice of fresh orange to add a little winter sunshine and bring out the flavours nicely.
Whether you’re on a cleanse or detox, a weight loss or low-carb program, or just plain want to live healthier, it may come as no surprise that conventional hot chocolate can really set you back! Hot chocolate mixes can contain up to 20 grams (wowza!!) of refined sugar or high-fructose corn syrup (a.k. glucose-fructose) which is a recognized risk factor for type 2 diabetes and obesity. When you consider that 1 tsp of white sugar is equivalent to 4 g of sugar, that warm, sweetly manufactured cup of hot chocolate comes at a cost of 5 tsp of sugar. Most of us wouldn’t even consider adding 5 tsp of sugar to our morning coffee or tea (let alone giving it to our kids). What’s worse, sugar (and the insulin that follows sugar intake) are two of the most inflammatory substances that can flow through our arteries. Hot chocolate mixes may also contain trans or hydrogenated fats, artificial flavourings and other additives. As I am ALL FOR recipes that give us our warm, chocolatey fix in a healthier way, while reducing risk for inflammation (the root of all chronic disease!) I wanted to share this simple spin on the conventional hot chocolate.
You will need:
1-1.5 scoops Chocolate Pea Protein (Genestra/Seroyal) – now available in our clinic dispensary
1/4 tsp natural vanilla extract
2-5 drops liquid stevia extract
250 mL boiling water
In your favourite mug, pour a small amount of the hot water over your chocolate pea protein and mix to make a paste. Slowly add more hot water to fill your mug, stirring well so that the mixture stays smooth. Add vanilla and stevia (to taste). Voila! Wrap your hands around this healthy treat without compromising your health. It’s nice and thick because of the guar gum (no trans or saturated fats). Fully qualifies as a low-carb snack, providing 7.5-11.25 g protein and no sugar, plus 100-150 mcg chromium for improved blood sugar regulation and a little boost of antioxidants.
Hope you like it!
The primary reason why women discontinue breastfeeding in the first few months is inadequate supply of breastmilk. With breastfeeding being so important, the more we can do to provide breastfeeding moms with the supports they need, the better for individual and community health! As long as baby is growing and developing normally, and has normal patterns of urination and stool frequency, the concern as to whether mom is producing enough milk often arises from baby being fussy or wanting to nurse frequently. Often, fussiness has to do with other issues, such as imbalanced intestinal flora, sensitivity to foods in mom’s diet, or a growth spurt that signals the need for increased feedings. Well-meaning advice from a physician, relative or friend who may not fully understand where the infant’s fussiness is coming from may trigger anxious feelings or self-doubt for breastfeeding moms who may not wish (or need) to introduce supplemental formula or solid foods just yet. Babies who have difficulties with positioning or sucking should have their latch assessed and be screened for “tongue tie” by a lactation consultant or doctor. Your child’s naturopathic doctor is a resource for dealing with low milk supply, failure to thrive, and other concerns in infants and breastfeeding moms.
From a naturopathic perspective, I always consider both nourishment and relaxation/ stress management to be really important in helping moms with breastfeeding. Consider these self-care tips for breastfeeding support:
Dr. Cherevaty attends births as a naturopathic doctor & doula, and is a member of the Association of Perinatal Naturopathic Doctors (APND) and the Pediatric Association of Naturopathic Physicians (PedANP). Naturopathic care can help you with preconception, pregnancy and postpartum health. For more information visit www. guelphnaturopathic.ca
Romm A. Botanical medicine for women’s health. Churchill Livingstone Elsevier 2010.
Weed S. Wise woman herbal for the childbearing year. Ash Tree Publishing 1986.
You can use the stock and cooked chicken to make tonight’s soup right away, and freeze what’s left. This stock will cool to that gel-like consistency that tells you you’ve got a good, nourishing broth. Freeze the leftover stock into ice cube trays then add a few to your next soup or stew recipe for enhanced nutrition and flavour.
Today I begin a new role as a Peer Review Board member for the peer-reviewed publication, IHP (Integrated Health Practitioners) magazine. Gearing up for an afternoon/evening session of reviewing citations, I decided to consider my home office “my favourite internet cafe” and that a nice, warming, zingy-sweet chai would be the perfect complement to my pursuits. However, I’m all out of black tea, and don’t feel like a caffeine jolt at this time of day anyway (I REALLY value my deep, refreshing, quality sleep and having caffeine noticeably interferes with it). So I got resourceful and made my own, caffeine-free version. It turned out really yummy, and I believe it’s “chai time” I shared it with you!
RECIPE: Caffeine-Free Rooibos Chai
In a 1 litre glass teapot or mason jar put 2 thin slices of ginger root, 2 cinnamon sticks, 4 cardamom pods, 1 pinch of ground cloves (alternative: 2-3 whole cloves), 2 tbsp maple syrup, 1/2 tsp real vanilla extract and 2 ROOIBOS tea bags. Fill to brim with boiling water. Wrap a tea towel around your teapot to keep it nice and hot while the brew steeps for at least 20-25 minutes. The longer it steeps, the more flavours from the spices come through. Serve in your favourite mug with a splash of rice, almond or regular milk.
Black peppercorns would be another nice addition to this chai – add 3-4 peppercorns to the teapot or jar before steeping.
THE NATUROPATHIC SPIN:
Rooibos needles are found in bright reds and yellows and give this caffeine-free chai that traditional deep red-brown glow that actually corresponds to its high antioxidant content. In general with edible plants, the brighter the better, as brightness reflects antioxidant content and freshness. This antioxidant-rich chai is a lovely warm stimulatory blend that evokes the energy and spirit i experienced while visiting India and I shall enjoy its warming, mind-refreshing benefits during this afternoon’s academic pursuits.