Place ½ cup of roasted sesame seeds, squeeze ½ lemon, 1t sea salt and ¼ cup olive oil in a food processer. Blend until paste. Add; 5 cloves crushed garlic, ½t cayenne pepper, 2T chili flakes, ½t black pepper, squeeze in the other ½ lemon, and 1 can drained & rinsed organic chickpeas. Blend and slowly add approx. ¼ c water to the consistency. Garish with paprika.
Community News
Eating From the Rainbow – Greens
Kayla MacDonald, R.H.N., on-staff Nutritionist for Edible Island Whole Foods Market
Creating a solid foundation for a well balanced diet is vital to achieve optimal nutrient status, while meeting your daily fibre, protein and fat requirements for good health. In general, our dietary focus should be to include high quality proteins from a variety of sources, healthy fats including omegas, saturated fats and unrefined plant based oils, and of course, a wide variety of fruit and vegetables.
It is widely accepted that eating fresh produce is one of the most important components of a healthy diet, and a good rule of thumb is to eat “from the rainbow”. This means eating a variety of vegetables of different coloured flesh – everything from reds, oranges and yellows, to deep blues and purples. This is because each colour generally has a corresponding nutrient that it is rich in – for example, orange foods tend to be high in beta carotene, and dark blue or purple foods such as blueberries are highest in antioxidants. The deeper pigmentation of the fruit or vegetable is often indicative of the nutrient density of the food. One colour that is particularly beneficial to include on your plate is green.
Greens include everything from culinary herbs to sprouts to dark leafy greens. These mineral rich vegetables are loaded with calcium and magnesium, which are essential for structural (bones, joints) and dental health. Magnesium also acts as a muscle relaxant, which relieves muscle cramping and restless legs, and is often beneficial for anxiety, stress, and insomnia. Greens are also high in B vitamins, particularly folate, which is important for DNA and RNA synthesis, cell division, and prevention of birth defects. Greens are vital for vegans or vegetarians, as they contain both vitamin K and iron, two of the most common deficiencies in plant based diets. Greens are also high in fibre, but low in sugar and carbohydrates, which makes them perfect for balancing blood sugar, improving insulin sensitivity, and aiding weight management. Fibre also helps promote proper digestion and elimination.
Incorporating more greens into your diet does not have to be a chore. I get it, not everybody loves kale – in fact, the plant gets a bad reputation, often because it’s picked when it’s woody, bitter and out of season. Baby kale or winter kale is a much more tender, sweet option than woody curly kale grown in the heat of summer. But the options are endless – try spinach, different lettuces, mizuna, arugula, mustard greens, dandelion greens, broccoli leaves, watercress, chard, collards. Depending on the green, they can be eaten raw, steamed, or even placed strategically in foods so you can’t taste them. This can be a great option for kids (or stubborn husbands) – try blending spinach or lettuce into a fruit smoothie, or adding a handful of greens into your next soup or spaghetti sauce. Zucchini muffins count, too!
The first step to optimizing your overall health is adding more plants into your diet. Always opt for fresh, seasonal foods that have been grown locally. Start with adding a few cups of greens to your plate every day, whether that be cooked, raw, blended, stir fried, or stewed. Greens powders, liquids, and capsules are also available, which are a great option for picky eaters or busy bodies who aren’t always able to get time in the kitchen. But as always, health and nutrition begins on your plate!
Kayla MacDonald, R.H.N.
Hydrate and Detox with VITALITEA
VITALITEA is one of the most powerful detox teas available for micronutrient delivery and elimination of undigested waste in your colon and your digestive system. VITALITEA is filled with compounds from plants that gently cleanse your digestive system and support your health with naturally occurring phytonutrients, high antioxidants, and known healing herbs. Ingredients: Organic Green Tea, Organic Matcha Green Tea, Organic Oolong Tea, Organic Red Clover Herb, Organic Passionflower, Organic Cacao Nibs, Organic Cinnamon Bark, Organic Orange Peel, Organic Yerba Mate, Organic Licorice Root, Organic Burdock Root, Organic Chamomile Flowers, Organic Eleuthero Root, Organic Lemon Peel, Organic Alfalfa, Organic Ginger Root, Organic Clove.
Surgery for ACL Injuries
Anterior cruciate ligament (ACL) injury is commonly seen in sports such as soccer, rugby, and skiing. Although many individuals initially recover well, the ongoing instability often prevents return to sports and leads to further knee injury, and the risk of developing future osteoarthritis becomes increased. Bracing is rarely sufficient. Surgical reconstruction performed early, within 3-6 weeks, helps to minimize the risk of further injury. ACL surgery should be treated as an urgent matter: assessment, diagnosis, and surgery can usually be completed within a few weeks. The athlete, elite, or weekend-warrior can then start early rehabilitation to maximize the benefits of the knee reconstruction.
Life is Motion
Research has shown that motion is so critical to our body’s health that a lack of motion has a detrimental effect on everything from digestion to our emotional state, immune function, our ability to concentrate, how well we sleep, and even to how long we live. If your lifestyle does not include enough motion, your body cannot function efficiently. You may suffer from a wide variety of physical ailments, ranging from headaches to high blood pressure; you may experience reduced energy levels and the lack of ability to mentally focus; and because you have less energy, your activity level may drop off even further over time.
Dealing with Blisters
Q: What are blisters? A: Blisters are the accumulation of fluid between the inner and outer layers of the skin. They are rarely a serious concern but can become infected and more problematic if not treated correctly. They are often caused by prolonged friction between your foot, socks, and shoes. A blister should be drained, by sterile technique, as soon as possible. If blisters are excessively painful, persistent, or infected, see your doctor or podiatrist for treatment. Wearing dual-layer or blister-free socks will minimize friction and moisture, and help keep you less susceptible to blister formation. Neoprene insoles may also help reduce friction.
Worried About Diabetes?
Q: I take daily medication for my diabetes. However, the medication does not decrease my blood sugar levels. Can acupuncture treat this? A: Yes, acupuncture can supplement diabetes medication. In Chinese medical views, diabetes is a result of a weakened digestive system. Upon proper diagnosis, practitioners can use acupuncture to balance out the meridians, and the blood sugar levels will naturally drop, sometimes from one treatment alone. Acupuncturists use thin, short needles of ~1.3 cm that are painless, yet effective. Regular follow-up appointments can result in a better maintained morning fasting blood glucose.
Camping with Pets
Getting in a last camping trip with your pet? Don’t forget how warm the interior of the vehicle can get on sunny days. It’s important to keep your pet’s temperature at a comfortable level. At the campground, control your pet so there are no dangers from dogfights or from wildlife attacks by keeping it leashed or tethered. Prevent getting into food temptations that may lead to burns from fires or spills with hot liquids. Also avoid feeding scraps to pets, which may upset their stomachs. Finally, make sure your pet is tick protected if travelling through the brush.
Black Seed Oil
Black Seed Oil
Black seed (Nigella sativa) is the new preferred therapeutic oil prized for its immune-boosting and antibacterial benefits to reduce respiratory, viral, and digestive ailments. This oil has been used medicinally in Middle Eastern cultures for millennia. Anecdotally, it’s been said to “cure everything except for death!” And the research is starting to back that up. Studies show that this versatile oil can regulate the immune system, benefit blood sugar, and has anti-cancer activity (Butt et al, 2010). Even though it’s known for its medicinal power, it can be used in cooking and food preparation. Look for a coldpressed black seed oil and for a synergistic blend, use oregano oil and black seed oil together. Look for a combination with vitamins A and D added to give your immune system the best tools to beat the bugs!
Has A Car Crash Wrecked YOU?
Being in a car accident (MVA) can be a severe and life-altering event. Although many people do make a full recovery shortly after their accident, others experience pain and psychological difficulties that endure longer. This may include: experiencing feelings of anxiety; feeling “on-edge” when driving; flashbacks and nightmares of the accident; or even an overall feeling of helplessness of ever feeling “normal” again. Counselling, specifically Cognitive Behavioural Therapy (CBT), has shown to be effective to help individuals overcome the trauma of an MVA.
Start the School Year Right
Parents can ensure a student is starting the school year off right by talking to their child before school begins about their expectations for the year. Encouraging students to visualize what success will look like once they are back in school can also help. Once the school year has started, taking the time to meet with the teacher shows your child that you have created a connection with their teacher, which can help anxious students feel safer. If students with learning difficulties begin to struggle, it can be worth looking into the root of the problem, as well as discussing options with their teacher.
