I consistently have people asking me what some of my favorite books are, or favorite websites that I check out. So here is a list of my favorite things! Books, magazines, websites, all things that have provided me with some really great health info. The best part is getting to share this with all of you!
Books:
You Are What you Eat by Gillian McKeith- I'm sure some of you have heard about this crazy, high energy British gal who really knows how to put her clients in their place! Gillian McKeith is someone I really admire and she advocates eating a WHOLE FOODS DIET!! Right up my ally! Her book provides some really great information about foods to eat, foods to avoid, why foods cause disease, understanding your body, and the list goes on. (It's also very colorful and a very easy read, which is definitely important for some people...like me!)
The Conscious Cook by Tal Ronnen- This book is definitely for the more adventuresome 'chef.' The recipes in this book are all vegan and are highly nutritious, bursting with flavor, out of your mind concoctions, that you MUST try!
The Fitness Food Cookbook- Very easy, nutritious recipes that I'm sure will please even the fussiest eater!
Clean by Alejandro Junger- Definitely one of my absolute favorite books! Dr. Junger is quite the popular man among celebrities who want to detoxify. This book really explains the functioning of the digestive and intestinal system in very simple terms! I have used his detox protocol with many of my clients and myself and trust me...if you follow his plan, you will feel great.
Glow- by Christina Pirello- I read this book years ago, and I still refer to it today. The recipes are super yummy, and each chapter explains the best protocols and methods for getting that true 'glow.' You won't find overly scientific information in this book, and you'll probably refer to it numerous times not just for health info, but as a beauty guide as well.
The Perfect Blend- The BEST smoothie and juicing book, mainly because the pictures are so great! You'll literally will want to drink the smoothie right outta the page!
Magazines:
Self- I love the recipes in this monthly magazine, and they have some really great exercises that I take with me to the gym! I would also check out their website, www.self.com for great workout videos and tons of tips on health, beauty, nutrition, etc.
Life Extension- This magazine may be hard to find, as I've only seen it at the airport! However, I did see it hiding in the magazine section at Chapters, so keep your eyes peeled! The info you'll find in this magazine will be a little more scientific. Lots of research, lots of new technological advances in medicine, ie. stem cell, and lots of info on anti aging.
Psychology Today- Again, the info in this mag will be more scientific based, but the articles are great! Ranging from love at first sight, to lap dancing, to winning American idol...you'll definitely be intrigued to keep reading! Also check out their website at- www.psychologytoday.com
Vegetarian Times- If you're looking to include more vegetarian fare into your diet and struggling to come up with some recipe ideas, then vegetarian times it is! This mag will give you lots of ideas and get you salivating after every page!
Websites:
foodnetwork.com- If you don't already watch the food network religiously like me then your missing out!! Go to this site and find any recipe from some of Canada's top chefs!
wholeliving.com- You'll find everything on this site from food, beauty, self help, green living info and lots more!
http://www.chopra.com/dailydevotion- Daily inspirational readings that are very uplifting and simply beautiful.
menshealth.com- Great recipes, hot guys with ripped abs, lots of fitness info, hot guys with big biceps, and well....ladies....you get the picture ;)
Hope you enjoy some of these great reads!
Friday, March 12, 2010
Monday, March 1, 2010
Get Informed!
As I was grocery shopping today, I couldn't help but journey into the 'unhealthy' aisles and take a look at what Michael Pollan likes to call "edible foodlike substances!" You know...all that man made, factory processed, preservative, additive, nutrient-less food! But I must admit, the marketing on these products sure is eye catching! But...I know better, and I made my way back to all the healthy, brightly colored REAL food! As I was checking out, I couldn't help but look into people's grocery carts (a bad habit, something I do all the time!), and notice the lack of fruits, vegetables and whole grains. People's carts were filled with sugar, sugar and more sugar! White bread= sugar. Cereal=sugar. White pasta=sugar. Cookies, cakes, frozen pizzas, the list goes on! So...this has inspired me to spread the word; which is what my blog is all about; but I really want to get into people's heads! So here is a list of videos that I think you should take the time to watch. Some of them are DVD's, and others I've included links to which you can watch on the net. These videos will get you thinking about where your food comes from and more importantly, where your dollar is really going.
http://www.sierraclub.org/truecostoffood/ - This video is about 15 minutes long. Click on- see the movie- on the top left, and then choose your preferable resolution. It takes afew minutes to load and is worth the wait! It's a cartoon which is great to show kids and the title- the true cost of food, says it all!
http://www.themeatrix.com/ - Another cartoon, these 5 minute movies are very informative.
http://www.foodmatters.tv/ - This one is really my favorite! You can either purchase the DVD for $24.95 or pay $4.95 and view the online version. This movie will really get you thinking. Also, under the take action subheading, you can view some mini clips about cancer, depression, heart health, and so on.
Other DVD's I suggest you watch are- Food INC and Fast Food Nation. You can check out the website for Food INC at http://www.foodincmovie.com/.
Also, The Future of Food, and The World According to Monsanto are two great DVD's about Genetically Modified Food. These movies really get my blood boiling!!
I hope you find these movies informative, and I hope they help you to make a conscious decision about where you purchase your food. I would definitely love some feedback!
Happy Movie Watching!
http://www.sierraclub.org/truecostoffood/ - This video is about 15 minutes long. Click on- see the movie- on the top left, and then choose your preferable resolution. It takes afew minutes to load and is worth the wait! It's a cartoon which is great to show kids and the title- the true cost of food, says it all!
http://www.themeatrix.com/ - Another cartoon, these 5 minute movies are very informative.
http://www.foodmatters.tv/ - This one is really my favorite! You can either purchase the DVD for $24.95 or pay $4.95 and view the online version. This movie will really get you thinking. Also, under the take action subheading, you can view some mini clips about cancer, depression, heart health, and so on.
Other DVD's I suggest you watch are- Food INC and Fast Food Nation. You can check out the website for Food INC at http://www.foodincmovie.com/.
Also, The Future of Food, and The World According to Monsanto are two great DVD's about Genetically Modified Food. These movies really get my blood boiling!!
I hope you find these movies informative, and I hope they help you to make a conscious decision about where you purchase your food. I would definitely love some feedback!
Happy Movie Watching!
Wednesday, February 10, 2010
Go Nuts!!
Looking for the perfect snack? Well then....nuts and seeds it is! I always like to leave the house with a home made trail mix- something to snack on in between my meals, or something to fuel me an hour before my workout. Including more plant based proteins, like nuts and seeds, will not only supply you with a good source of protein; but will also give you fiber and lots of minerals! I'm sure most of us like to go for the roasted, salted kinds, but once nuts and seeds are roasted, their oils tend to get damaged, so they lose their nutritive qualities. So I'm talking about the raw, unsalted kind. Now....you can toast nuts and seeds for a few minutes to bring out some flavors, but I wouldn't suggest for too long, approx. 5 mins. So here is a breakdown of some of my favorite nuts and seeds and their amazing benefits:
Almonds- These bad boys are loaded with protein and fiber. 1 ounce provides approx. 6 grams of protein and 4 grams of fiber, and they are very high in vitamin E; approx 7 grams per serving! 1 cup serving can provide you with 600mg of calcium! They are also high in monounsaturated fats that can help fight heart disease by lowering cholesterol! And you thought fat was bad for you!! Guess again!
Walnuts- Super rich in Omega 3 fatty acids, these nuts are protective of your heart and brain. They also contain ellagic acid- an antioxidant to boost immunity and help prevent cancer! (On a side note- ellagic acid is also found in strawberries, pomegranates, raspberries and pecans). As for mineral content, 1 ounce serving provides approx. 20mg of calcium, 55mg of magnesium, and 145mg of potassium! Wow-za!
Cashews- Containing approx. 5g of protein per serving, these nuts also provide high amounts of magnesium and potassium; even higher than walnuts! 2 handfuls of cashews also provides you with a fair amount of tryptophan. Tryptophan, is an amino acid which is converted into niacin (vitamin B3) in the body. B3 helps to stimulate circulation, and helps with the proper functioning of the nervous system. BUT....it gets better! Tryptophan is the precursor to a very vital neurotransmitter-serotonin. Serotonin influences mood and sleep. The effect that Serotonin has on mood is quite dramatic, that studies have shown it to be just as effective as Prozac! Amazing I tell you!
Pistachios- These are becoming my new fave! They are very high in potassium, approx. 285mg per 1 ounce serving, and contain calcium, magnesium and phosphorus. They also contain phyto-nutrients such as beta-carotene, pectin and cyanidin, NOT cyanide!! C'mon people!
Pumpkin Seeds- These are the richest source of zinc, and zinc is very protective of the prostate! OK...I'll say it...Zinc is for the dinc!! It's a good way to remember! Pumpkin seeds are also very high in iron, calcium and essential fatty acids. They are also great for killing off intestinal parasites.
Sesame Seeds- 1 cup of these tiny little seeds provides 2200mg of calcium!! Yes...that's right, 2200mg! Sprinkle them on your salads, blend them in your smoothies, grind them up and bake with them. Get creative!
Hemp Seeds- These are very high in essential fatty acids (omega 3 & 6). They also contain about 20% of highly digestible protein, which makes it a great vegetarian protein source. They also contain lots of minerals- magnesium, zinc, copper, and phosphorus. I like to use Hemp protein powder in my smoothies. Just 2 scoops provides 15g of protein and 9 g of fiber!
Flax Seeds- Lastly, this amazing seed is loaded with goodness! It is very high in essential fatty acids, which helps our body fight inflammation, and just 2 Tbsps(ground) provides a fair amount of calcium, magnesium, phosphorus and potassium. It is also a great source of fiber, helping to keep the intestinal tract functioning optimally. Flax is also very high in lignans, which is a phytochemical that in our intestines converts to substances that help to balance female hormones. Be sure to grind flax seeds, or buy them ground to really absorb all the nutrients!
Go on...make your trail mix of amazingly healthy, high mineral, anti inflammatory, mood enhancing, sleep inducing, nuts and seeds!!!
Happy Snacking!
Samantha Gladish, R.H.N
Almonds- These bad boys are loaded with protein and fiber. 1 ounce provides approx. 6 grams of protein and 4 grams of fiber, and they are very high in vitamin E; approx 7 grams per serving! 1 cup serving can provide you with 600mg of calcium! They are also high in monounsaturated fats that can help fight heart disease by lowering cholesterol! And you thought fat was bad for you!! Guess again!
Walnuts- Super rich in Omega 3 fatty acids, these nuts are protective of your heart and brain. They also contain ellagic acid- an antioxidant to boost immunity and help prevent cancer! (On a side note- ellagic acid is also found in strawberries, pomegranates, raspberries and pecans). As for mineral content, 1 ounce serving provides approx. 20mg of calcium, 55mg of magnesium, and 145mg of potassium! Wow-za!
Cashews- Containing approx. 5g of protein per serving, these nuts also provide high amounts of magnesium and potassium; even higher than walnuts! 2 handfuls of cashews also provides you with a fair amount of tryptophan. Tryptophan, is an amino acid which is converted into niacin (vitamin B3) in the body. B3 helps to stimulate circulation, and helps with the proper functioning of the nervous system. BUT....it gets better! Tryptophan is the precursor to a very vital neurotransmitter-serotonin. Serotonin influences mood and sleep. The effect that Serotonin has on mood is quite dramatic, that studies have shown it to be just as effective as Prozac! Amazing I tell you!
Pistachios- These are becoming my new fave! They are very high in potassium, approx. 285mg per 1 ounce serving, and contain calcium, magnesium and phosphorus. They also contain phyto-nutrients such as beta-carotene, pectin and cyanidin, NOT cyanide!! C'mon people!
Pumpkin Seeds- These are the richest source of zinc, and zinc is very protective of the prostate! OK...I'll say it...Zinc is for the dinc!! It's a good way to remember! Pumpkin seeds are also very high in iron, calcium and essential fatty acids. They are also great for killing off intestinal parasites.
Sesame Seeds- 1 cup of these tiny little seeds provides 2200mg of calcium!! Yes...that's right, 2200mg! Sprinkle them on your salads, blend them in your smoothies, grind them up and bake with them. Get creative!
Hemp Seeds- These are very high in essential fatty acids (omega 3 & 6). They also contain about 20% of highly digestible protein, which makes it a great vegetarian protein source. They also contain lots of minerals- magnesium, zinc, copper, and phosphorus. I like to use Hemp protein powder in my smoothies. Just 2 scoops provides 15g of protein and 9 g of fiber!
Flax Seeds- Lastly, this amazing seed is loaded with goodness! It is very high in essential fatty acids, which helps our body fight inflammation, and just 2 Tbsps(ground) provides a fair amount of calcium, magnesium, phosphorus and potassium. It is also a great source of fiber, helping to keep the intestinal tract functioning optimally. Flax is also very high in lignans, which is a phytochemical that in our intestines converts to substances that help to balance female hormones. Be sure to grind flax seeds, or buy them ground to really absorb all the nutrients!
Go on...make your trail mix of amazingly healthy, high mineral, anti inflammatory, mood enhancing, sleep inducing, nuts and seeds!!!
Happy Snacking!
Samantha Gladish, R.H.N
Tuesday, February 2, 2010
Suzanne Somers is still HOT!
I'm sure we're all familiar with the quirky Suzanne Somers who played Chrissy on Three's Company. I used to watch re-runs of that show all the time! Back in the 70's Suzanne was quite the icon of Beauty, and she still is today. I recently picked up one of her books titled-Breakthrough, to read what the woman of hormones has to say. I'm more than half way through her book, and I'm quite impressed. This is a woman who has done extensive research on hormonal imbalances and nutrition. Her daily routine for injecting bioidentical hormones, constant visits to her doctor for intravenous therapy; this is all alittle much for the average person, and I assure you, there are other ways to balance hormones and get your body into 'check;' a subject I will touch on at a later date. But for now, here are some tips to get you on your way to health and wellness. These are 7 tips touched upon in Suzanne's book, that I've chosen to elaborate on.
1. Avoid Chemicals and Detoxify Your Body- It is true that we are what we eat, and even more importantly, we eat what we are!! If we drag through the day feeling lifeless, we tend to eat foods that are lifeless! Avoiding chemical laden foods and eating more organically, we can lessen the toxic load on our bodies. MSG, nitrates, hydrogenated oils; all of these cause imbalances in our bodies and can be...should be avoided!!
2. Take Nutrition Seriously- When I eat my meals, I think of how the food is meant to nourish my body, not fill me up! Each meal you consume gives you the opportunity to build a healthy 'internal' environment, so choose your food wisely!
3. Create a Healthy GI Tract- Our Gastrointestinal tract is like a second brain! Digesting food, killing bacteria, assimilating nutrients, eliminating foods- that's alot of work! Most of us abuse our digestive system by eating too fast, drinking with our meals, eating on the run, eating when stressed, overeating! Slooooow down! Enjoy your meals, chew your food properly, drink no more than 1 cup of water with your food and eat sitting down. These tips alone could make a world of a difference.
4. Avoid Pharmaceuticals Unless Absolutely Necessary- Becoming educated about your health is the best thing you can do. If you have high blood pressure, or diabetes, understand why this has happened to you in the first place and take the natural measures first to heal yourself, before popping a pill! Homeopathics, supplementation, colonics, energy medicine, all of these modalities can be very effective treatments for many pathologies.
5. Supplement your Diet- Supplements can be effective for getting your body into balance, especially since our soil is so depleted of minerals. There are many reasons to supplement your diet, for example, vegetarians may need to supplement with B12 since they don't eat meat, or include a brown rice protein shake if they aren't getting enough protein in their diet. One important vitamin we could all benefit from is vitamin D. Considering our Canadian winter is so long and cold, we are lacking vitamin D from the minimal exposure we have to sunshine. Studies show that supplementing with vitamin could protect you against breast, colon, and prostate cancers.
6. Exercise Regularly- Get loose and limber! Walk, jog, swim, play basketball, do something that will get you moving and do it frequently. We all know we need to exercise, but most of us can't seem to make it a priority! You'll be more likely to stick to a workout out regime if you do it with a friend or do an activity that you really enjoy. Lifting weights should also be part of your workout routine, since it helps to build lean muscles, gives your muscles that beautiful definition, and stimulates bone growth.
7. Get proper Sleep- In order to be healthy, you must sleep. In order to keep hormones balanced, you must sleep. In order to be happy, you must sleep! I think you get the picture! Getting 7-8 hours every night of sleep is VERY important. Don't fall asleep on the couch, don't eat right before bed, don't bring your laptop into bed with you. All these habits...bad habits...will effect how well you sleep.
I hope you'll take these tips into consideration, and make it a priority to get healthy!!
Until next time.....
Samantha Gladish, R.H.N
1. Avoid Chemicals and Detoxify Your Body- It is true that we are what we eat, and even more importantly, we eat what we are!! If we drag through the day feeling lifeless, we tend to eat foods that are lifeless! Avoiding chemical laden foods and eating more organically, we can lessen the toxic load on our bodies. MSG, nitrates, hydrogenated oils; all of these cause imbalances in our bodies and can be...should be avoided!!
2. Take Nutrition Seriously- When I eat my meals, I think of how the food is meant to nourish my body, not fill me up! Each meal you consume gives you the opportunity to build a healthy 'internal' environment, so choose your food wisely!
3. Create a Healthy GI Tract- Our Gastrointestinal tract is like a second brain! Digesting food, killing bacteria, assimilating nutrients, eliminating foods- that's alot of work! Most of us abuse our digestive system by eating too fast, drinking with our meals, eating on the run, eating when stressed, overeating! Slooooow down! Enjoy your meals, chew your food properly, drink no more than 1 cup of water with your food and eat sitting down. These tips alone could make a world of a difference.
4. Avoid Pharmaceuticals Unless Absolutely Necessary- Becoming educated about your health is the best thing you can do. If you have high blood pressure, or diabetes, understand why this has happened to you in the first place and take the natural measures first to heal yourself, before popping a pill! Homeopathics, supplementation, colonics, energy medicine, all of these modalities can be very effective treatments for many pathologies.
5. Supplement your Diet- Supplements can be effective for getting your body into balance, especially since our soil is so depleted of minerals. There are many reasons to supplement your diet, for example, vegetarians may need to supplement with B12 since they don't eat meat, or include a brown rice protein shake if they aren't getting enough protein in their diet. One important vitamin we could all benefit from is vitamin D. Considering our Canadian winter is so long and cold, we are lacking vitamin D from the minimal exposure we have to sunshine. Studies show that supplementing with vitamin could protect you against breast, colon, and prostate cancers.
6. Exercise Regularly- Get loose and limber! Walk, jog, swim, play basketball, do something that will get you moving and do it frequently. We all know we need to exercise, but most of us can't seem to make it a priority! You'll be more likely to stick to a workout out regime if you do it with a friend or do an activity that you really enjoy. Lifting weights should also be part of your workout routine, since it helps to build lean muscles, gives your muscles that beautiful definition, and stimulates bone growth.
7. Get proper Sleep- In order to be healthy, you must sleep. In order to keep hormones balanced, you must sleep. In order to be happy, you must sleep! I think you get the picture! Getting 7-8 hours every night of sleep is VERY important. Don't fall asleep on the couch, don't eat right before bed, don't bring your laptop into bed with you. All these habits...bad habits...will effect how well you sleep.
I hope you'll take these tips into consideration, and make it a priority to get healthy!!
Until next time.....
Samantha Gladish, R.H.N
Friday, January 29, 2010
AHHH! My First Blog!
Hello fellow bloggers and Internet junkies!
It recently occured to me that I need to join the blogging world and express my true passion for live, organic, whole food (hence the URL!)I constantly talk my parents ears off, as well as my friends, about the importance of eating healthy, and so why not share my knowledge and passion with the cyberworld!? Considering I have so much to talk about, this blog will focus on anything related to health and wellness, helping you, my dear readers, to become educated and enlightened along the way! Knowledge is power, and there is no better feeling than sharing my knowledge with you and lending my advice for living a healthy, happy life; a life full of food meant to nourish the soul! If your like my friends and family, I'm sure you love to eat. Who doesn't? Sitting around the table with your family, the smell of homecooked food warming your belly, that full bodied glass of red wine (organic of course!); we all enjoy these moments. Why not make the best of these moments and enjoy live, organic, whole food that will fill you up(not fill you out), provide abundant nutrients from mother nature herself, and give you that vibrant glow!
So here I am signing off on my first blog. I hope you look forward to learning how to live your best life by incorporating food from nature onto your plate!
Until next time, which might be shortly because I have sooo much info to share.
Health & Abundance
Samantha, R.H.N
It recently occured to me that I need to join the blogging world and express my true passion for live, organic, whole food (hence the URL!)I constantly talk my parents ears off, as well as my friends, about the importance of eating healthy, and so why not share my knowledge and passion with the cyberworld!? Considering I have so much to talk about, this blog will focus on anything related to health and wellness, helping you, my dear readers, to become educated and enlightened along the way! Knowledge is power, and there is no better feeling than sharing my knowledge with you and lending my advice for living a healthy, happy life; a life full of food meant to nourish the soul! If your like my friends and family, I'm sure you love to eat. Who doesn't? Sitting around the table with your family, the smell of homecooked food warming your belly, that full bodied glass of red wine (organic of course!); we all enjoy these moments. Why not make the best of these moments and enjoy live, organic, whole food that will fill you up(not fill you out), provide abundant nutrients from mother nature herself, and give you that vibrant glow!
So here I am signing off on my first blog. I hope you look forward to learning how to live your best life by incorporating food from nature onto your plate!
Until next time, which might be shortly because I have sooo much info to share.
Health & Abundance
Samantha, R.H.N
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