What an amazing weekend
January 17, 2012
Friday night we aired the movie Forks Over Knives, and 25 people attended, all interested in education and transformation, and the movie delivered. The information in the movie is science-based and the story-line details the transformation of lives as they follow a whole foods plant-based diet; pounds are lost, medications are not needed, diseases are reversed, and people begin to live their lives.
On Saturday afternoon we had our first Nutrition 101 workshop of the year (yes there will be more), and again the studio was filled with people looking for motivation and for information on how a plant-based diet can increase energy, prevent disease, assist in recovering faster from workouts, and how to add super foods to their meals. I love the fact that no one was currently eating a strictly vegan diet but everyone was looking to move in that direction and reap the benefits; and of course I am so happy to help out.
I’ve put together what I think are 5 important take-aways from the weekend
- Eating a whole food diet based on plant creates an alkaline pH in the body = less disease, more energy and quicker recovery time between workouts
- You will have no problem meeting your protein, calcium and iron requirements on a whole foods plant-based diet
- Eat leafy green veggies – kale is your friend! Check out our favorite kale salad here
- Reduce refined oil intake and focus on the whole plant sources like avocados and raw nuts. Here is a our favorite no-oil salad dressing, click here
- Eat a minimum of 2 tbsp per day of either ground flax, hemp seed or chia seed. Yummy flax muffin recipe, with no refined sugar!
- Decide on your big ‘Why’ to change your diet, get prepared, and commit! – ok that’s more than 5, I couldn’t resist!
What’s Next?
So you are keen now to eat less animal products, less processed foods and edge a little closer to a plant based diet, wonderful; and you feel you need a bit of guidance and maybe a ‘kick in the pants’ as my dad would day.
OK up next is the Elation 12-day Power Foods Cleanse; which actually becomes more like 3+ weeks as you need to prepare and you need to take a few days to add foods in to your diet after the cleanse. This is just enough time to start to fully integrate some wonderful diet and nutritional changes and feel the glowing health benefits.
On the ‘Cleanse’ you follow a plant based diet and a diet that is also free of many common inflammatory foods (besides animal products). We add in loads of fruits, veggies, nuts, seeds, and whole grains and for 12-days eliminate coffee, sugar, gluten and anything processed, for example instead of pasta you would eat the whole grain like brown rice or quinoa.
You receive a manual with cleanse details and loads of yummy recipes, 2 meetings, daily emails with tips and support and details on what foods to eat each day, and you can email any questions you have, we are here to make your experience a success.
Virtual Cleanse: We’ve added something new this time around – you can participate virtually! If you can’t make the meetings, live in different city, want to follow with a group of friends all in different locations – this is the perfect option. Click here for more details
Here’s to a healthy and happy 2012 – and here’s to your vibrant health!
Fastest Soup Ever
January 13, 2012
Tonight, as the snow and wind are swirling outside, I’m craving something warm and nourishing, trouble is I’m tired and don’t feel much like cooking, and the fridge is looking a little bare! Luckily I live around the corner from Natural Food Pantry in Westboro, a fully stocked whole foods paradise, and in no time I was home with a few key ingredients for a simple soup.
This is my quickest soup yet – 10 minutes start to finish; it’s tasty, and of course full of nutrients, you guessed it, one of them is kale.
The kale is included in a product from Cookin Greens called Athlete’s Mix (a frozen mix of kale, spinach, chard, red pepper and white beans), and the ravioli is from Rising Moon Organics, I used the Spinach Florentine filled with a soy ricotta. Both products are frozen so are great staples to have on hand. The broth of the soup is both vegetable soup stock and miso paste, together the add a depth of flavour and loads of extra nutrients. I used Cold Mountain brand Mellow White Miso.
Kale and Ravioli Soup with Sweet Potato and Miso
- In a large soup pot bring 3 cups of organic vegetable soup broth to a boil, (Pacific Naturals is a great brand, I didn’t have any homemade)
- Add 1 package frozen Rising Moon Spinach Florentine Ravioli
- 1/2 package Cookin’ Greens Athletes Mix
- 1 small organic sweet potato, peeled and diced small
- 1/2 onion diced small – a leftover lingering in the fridge
- 1 jalapeno pepper diced small (no seeds) – another lingering leftover
- Reduce heat and simmer for 8 minutes, remove from heat
- Stir in 1-2 tbsp balsamic vinegar, and 4 tbsp light colour miso paste. The miso gives the soup some depth of flavour so don’t leave it out
- Serve topped with whole grain organic croutons
Curl up in front of the fireplace and enjoy.
Deb’s Ironman Challenge
July 7, 2011
Guest post from Elation Centre run coach and Total Core Solution coach – Deb Ozarko
Ironman – a 4km swim followed by a 180km bike and then a 42.2km run. Why on earth would anyone want to do this you may ask?
I’m still not even 100% sure myself why I decided to take on the challenge when I signed up for Ironman USA last summer, but I do know this – it truly is a journey. I’ve already learned more than I ever thought about myself physically, mentally and spiritually. It’s been quite the ride and much of what I’ve learned along the way, I’ve been able to give back to many of you in the classes that I teach with the Elation Centre.
After 8 months of hard work and sometimes grueling training, I’ve finally entered the home stretch of my Ironman journey. Many of you have come along with me on this trip. You’ve seen me hobbling around the centre with stiff muscles after hours and hours on the bike. You’ve encouraged me as I’ve nursed injuries, you’ve listened to my stories and laughed along with me at the silly things that can go right…and wrong. It really is so much more than a race of epic proportions. I’m excited and scared now that the culmination of all of this hard work is fast approaching.
Along the way, I decided that I wanted to give back to a cause that is very close to my heart. I’ve been raising funds for a wonderful organization called Farm Sanctuary based out of Watkins Glen, New York.
Why Farm Sanctuary? Many of you already know that I live a vegan lifestyle which encompasses compassion for all living beings. Farm Sanctuary was influential in this life changing time for me. Many years ago when I visited the sanctuary I had the privilege of meeting many of the rescued animals living there. I heard story after story of horrific abuse – all with a happy ending. I knew that these animals were the lucky few who were spared lives of misery. I also met some of the kindest most compassionate and caring people on the planet at this beautiful place. The giving didn’t end with the animal care at Farm Sanctuary. They also gave back to the community and one another. I learned so much during that time and it helped shape who I am today. I adopted a vegan lifestyle during that trip for many reasons – for the animals, for the planet, and for humanity. Kindness and compassion is important for all living beings – and, as the saying goes, “your life is your message”. Farm Sanctuary taught me how to be the person I have always strived to be.
So, with that in mind, I have already reached 65% of my fundraising goal of $3000. I would be thrilled and honoured if you could help me make it the rest of the way. Help me make if through this Ironman race – in those dark moments when I feel like I just can’t go on.
Knowing that I am racing for a cause with people who believe in me will help me push through those hard time. I’ve set up a donation page at this link
Any support is graciously accepted. And thank you all for encouraging me along the way – it’s meant so much to me with the months that have passed. On July 24, 2011, I will be an Ironman – I can hardly wait!
Deb
P.S. here is an amazing 3 minute video of the great work the people at Farm Sanctuary are doing
Pasta with Kale Pesto and Roasted Squash
October 16, 2010
Since running the Army Run Half-Marathon in September, I have taken a bit of time off from doing long runs and speed work. My hips have felt tight and, like many runners experience after a race, I was feeling a bit let down and without a goal. Runners need goals! Perhaps it was the beautiful weather over the Thanksgiving weekend or maybe the feeling that if I don’t get back to my running routine now I never would, whatever the reason I finally snapped out of it and have had a couple of amazing runs in the last few days. I am back feeling the Elation that for me comes with running – stress gets burnt away and I feel strong. And I also feel HUNGRY. I forgot what a energy-burning machine I become when I focus on my training.
So here I am in the kitchen, finding that I haven’t eaten enough today, and I need supper immediately! I scan the fridge for something quick and filling. I decide to roast a delicata squash from Bryson Farms and make some kale pesto to have with a big bowl of pasta. The squash has a sweet taste and you don’t have to peel it. The diced squash cooks in about 15 minutes, which is just enough time to cook the pasta and whirl up some pesto. Voila, dinner is ready! This is creamy and full of flavour, perfect to refuel body and soul, and to keep me running strong!
Pasta with Kale Pesto and Roasted Squash
Time: under 30 minutes
Ingredients
- 1 pound Delicata squash (no need to peel)
- 1 – 1 ½ cups, spelt rigatoni (Vita Spelt brand is delicious)
- 2 cups packed kale, de-stemmed and chopped
- ½ cup pine nuts (or a mix of pine nuts and raw walnuts)
- 2 large garlic cloves, roughly chopped
- About 10 sun dried tomato slices, roughly chopped
- Finely grated zest of 1 lemon
- Olive oil (¼– ½ cup)
Directions:
- Preheat oven to 375° F.
- Thoroughly wash the squash, then halve it lengthwise and scoop out seeds. Place cut side down on cutting board and cut into thin crescent-shaped slices.
- Lightly spray a baking sheet with olive oil and spread pieces into an even layer, making sure there is space between them. Roast, stirring squash pieces once or twice, until golden brown and tender, about 15 minutes.
- Meanwhile, bring a large pot of salted water a boil to cook pasta according to package directions.
- To make the pest, in a food processor, pulse together kale, nuts, sun-dried tomatoes, garlic, salt and lemon zest until mixture is smooth and salt has dissolved. With motor running, slowly drizzle in the oil until fully incorporated. Taste and add more salt, if necessary.
- Drain pasta, reserving a little cooking water. Toss pasta with kale pesto and some pasta cooking water if necessary to help it coat pasta. Serve topped with roasted squash.
- Unused pesto will keep for a few days in a covered container in the fridge.
Yield: 2 servings, (or one big serving if you just came back from a long run)
Fabulous Flax – the beauty food
August 25, 2010
One of my dearest friends came to spend time with us at the cottage this summer, we have been friends since we were 4 years old and have kept in touch and visited each other no matter where we were living at the time (staying with her while she taught school in Aix en Provence, France was a highlight).
As soon as I saw her this year I noticed her skin was glowing and she actually looked younger – I had to know her secret. Well the answer is flax, yes flax. The super food that Elation Centre Nutrition recommends everyone eat at least 2 TBSP of each day. Stephanie told me that her Naturopathic Doctor recommended adding flax to her diet, so for the last 6 months at least she has been taking 2-4 tbsp daily of ground flax, in her smoothies, on her salad and mixed with yogourt or applesauce on her morning fruit salad. The benefits to her health include, less symptoms of PMS, reduction of perimenopause symptoms, almost total elimination of back pain due to sciatica and of course younger-looking skin!
I have been taking ground flax for years but I must admit not every day and sometimes I forget for a week or two, but since June my beautiful friend has inspired to commit again to this easy way to improve my health, and I do feel better, do I look younger? Not sure but I feel great!
More information: Scroll down for a flax-packed muffin recipe, information on The Protective Effects of Ground Flaxseed and Flaxseed Oil Against Cancer, as well as how to use flaxseed and flax oil.
Elation Flaxseed Muffins
Flaxseed ranks right up there as one of today’s miracle foods. Here is a lightly-sweetened muffin recipe that is quick to make and packed with nutrition.
Ingredients
- 1 cup whole-wheat flour or spelt flour
- 1/2 cup ground flaxseed
- 1/2 cup quick oats
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 tsp sea salt
- 1 medium-size banana, mashed 0r 3/4 cup unsweetened applesauce
- 1 cup plain soy yogourt or soy/almond/rice buttermilk (1 cup ‘milk’ + 1 tbsp white or apple cidre vinegar, stir and let sit 5 minutes)
- 4-6 tablespoons honey or maple syrup
- 1 tsp vanilla extract
- 2/3 cup raisins, dried apricots or dried cranberries
Directions
- Pre-heat oven to 375 degrees and grease muffin tins
- Make the buttermilk first if you are using.
- Mix all dry ingredients (except the raisins) in a large bowl.
- Combine banana or applesauce, yogourt or milk, and honey or maple syrup in a separate bowl. And combine well
- Stir liquid ingredients into the dry ingredients all at once. Add raisins. Stir until thoroughly moistened but lumpy.
- Fill muffin tins to about 2/3 full.
- Bake 18 minutes to 20 minutes. Do not overbake. Serve with jam.
Per serving (one muffin): 165 calories, 3 g total fat, 6 g protein, 30 g carbohydrates, 3 g of fiber.
Fabulous Flax: The Protective Effects of Ground Flaxseed and Flaxseed Oil Against Cancer by Sat Dharam Kaur ND
Flax seeds and flaxseed oil are inexpensive, readily available foods that we can eat daily to prevent various cancers. The following studies demonstrate their effectiveness, particularly in preventing or slowing the growth of breast and colon cancer.
Flaxseed and Flaxseed Oil Reduce Tumor Growth Rate and Spread in Breast Cancer
In studies on mice that had been injected with breast cancer cells that were not responsive to the hormone estrogen, a diet of 10% flaxseed caused a reduction in the breast cancer tumour growth rate and a 45% reduction in total spread of the cancer to other sites (metastases) compared to mice fed a regular diet that did not include flaxseed. Lung metastases were reduced by 82% in the mice fed flaxseed and lymph node metastases was reduced even further. Flaxseed inhibited human breast cancer cell growth and spread in mice when included as 10% of their diets.1 A second study on mice found that flaxseed oil also reduces spread of breast cancer cells to distant lymph nodes.2
A 2005 study on postmenopausal women who were patients at Princess Margaret Hospital in Toronto revealed that if women ate one muffin a day containing 25 grams of flaxseed beginning at the time of their breast cancer diagnosis and continuing until their surgery (about a month later) there was a 31% increase in cancer cell death (apoptosis) in their tumours compared to women who ate a muffin that did not contain flaxseed. Simple inclusion of flaxseed in the diets of women with breast cancer can slow down tumor growth.3
Flaxseed Prevents Spontaneous Genetic Damage
Cancer often arises after spontaneous genetic damage, caused either by mutations or errors due to factors such as radiation, free radical damage, heavy metal toxicity, chemical exposure, barbecued meat and cooked fats. Diets higher in fruits, vegetables, grains and omega 3 oils such as flaxseed and fish oil are associated with lower rates of cancer; while diets higher in animal protein, sugar and saturated, omega 6 or hydrogenated fats lead to more cancers.
Many components in fruits, vegetables and grains have anti-cancer effects. One study looked at the number of broken chromosomes found in the blood of rats before, during and after six weeks of a diet supplemented with 20% fruits and vegetables and flaxseed. It was determined that of all the foods tested, flaxseed was the most protective in reducing chromosomal damage and did so by a whopping 30%.4From this study we can be confident in knowing that if we include fruits and vegetables as at least 20% of our diets and eat at least 2 tablespoons of ground flaxseed daily, we can decrease our risk of cancer.
Flaxseed and Flaxseed Oil Helps Prevent Colon Cancer
Colon cancer is the third most commonly diagnosed cancer in Canadian women and men. If we each consume 2-4 tablespoons of fresh flaxseed oil daily and decrease our consumption of omega 6 oils such as corn, safflower and sunflower oils, we can reduce our risk of colon cancer. In one study, rats were fed a diet that included either 15% corn oil or 15% flaxseed oil. The animals were then injected once weekly with a chemical known to cause colon cancer for three weeks. Thirty-five weeks later autopsies revealed that all of the rats on the corn oil diet had colon cancer tumours while only 54% of the rats on the flaxseed oil diet developed tumours, despite exposure to the same carcinogen. Among all the rats that did develop colon cancer tumours, there were over four times as many tumours in the rats that consumed the corn oil as there were in rats that ate flaxseed oil. The size of the tumours was also larger in the corn oil group.5Therefore we can decrease our likelihood of developing colon cancer by consuming unheated, refrigerated flaxseed oil daily. I recommend the Flora brand of flaxseed oil because it is stored in dark glass rather than plastic bottles.
In another study, mice were implanted with human colon cancer cells. The mice were then injected three times weekly with a cancer fighting component of flaxseed called enterolactone. The injections of enterolactone strongly inhibited the growth of colon cancer cells with no negative side effects.6
How to Use Flaxseeds and Flaxseed Oil
Follow the tips below to utilize these super foods:
Flaxseeds.
- Buy organic seeds whenever possible, usually found at a health food store. You can choose either the golden or brown seeds.
- Get yourself a small electric coffee grinder and grind the seeds before eating them, so you can absorb them. Eat them within 15 minutes of grinding so that the oil does not go rancid upon exposure to air. Do not buy them already ground and do not store them in the fridge for the next day – eat them freshly ground each time.
- Add the ground seeds to fruit smoothies; mix a little in apple sauce; toss them on salad; add them to a pancake mix; stir them in a bean soup just before you serve the soup; mix them in with vegetable juice; bake them in muffins. Aim to have at least 2 tablespoons daily.
Flaxseed Oil
- Buy cold-pressed organic flaxseed oil. It should always be stored in the fridge and ideally should be in a glass container. The Flora brand is a good one and readily available in health food stores.
- Look at the pressing date on the bottle and make you use it up before the expiry date. Flaxseed oil easily goes rancid upon exposure to light, heat and air and loses its benefit. You can add 2 capsules of vitamin E oil to the bottle by piercing the capsules and squirting them in with the flaxseed oil to keep it fresher for longer.
- Store the oil in the fridge or freezer, and put the cap on tightly immediately after each use.
- Never heat or cook flaxseed oil.
- Add it to smoothies; use it as a substitute for butter on toast or a baked potato; pour it on rice; add it to your soup bowl as you serve the soup; use it in salad dressing; add it to hummus; or just take it off the spoon. Aim to have at least 2 tablespoons daily.
References
1. Chen J, Stavro PM, Thompson LU. “Dietary flaxseed inhibits human breast cancer growth and metastases and downregulates expression of insulin-like growth factor and epidermal growth factor receptor.” Nutr Cancer. 2002;43(2):187-92.
2. Wang L, Chen J, Thompson LU. “The inhibitory effect of flaxseed on the growth and metastasis of estrogen receptor negative human breast cancer xenografts is attributed to both its lignan and oil components.” Int J Cancer. 2005 Sep 20;116(5):793-8.
3. Thompson LU, Chen JM, Li T, et al. “Dietary flaxseed alters tumor biological markers in postmenopausal breast cancer.” Clin cancer res. 2005 May 15;11(10):3828-35.
4. Trentin GA, Moody J, Torous DK et al. “The influence of dietary flaxseed and other grains, fruits and vegetables on the frequency of spontaneous chromosomal damage in mice.” Mutat Res. 2004 Jul 13;551(1-2):213-22.
5. Dwivedi C, natarajan K, Matthees DP. “Chemopreventive effects of dietary flaxseed oil on colon tumor development.” Nutr Cancer. 2005:51(1):52-8.
6. Danbara N, Yuri T, et al. “Enterolactone induces apoptosis and inhibits growth of Colo 201 human colon cancer cells both in vitro and in vivo.” Anticancer res. 2005 May-Jun;25(3B):2269-76.
Run with your arms?
July 21, 2010
We just came across this great post by Adam Eikenberry on TriRudy, a great resource for group training info in and around Ottawa.
Adam discusses common upper body ‘errors’ while running, and how to correct them – thanks Adam
“The best description I’ve ever heard about running is that “we run with our arms, on our legs”. This references the connection between the two, and how we work in opposition (right arm left leg, left arm right leg…). If you don’t believe this, try to run while not moving in opposition and make it more than a km without falling on your face… Because of the link between the upper and lower body while running, factors that affect one will affect the other. Some of the most common ways we short change ourselves are:
- Minimal to no arm usage: without using the arms at all, we’re losing a lot of power in our stride that can help propel you forwards faster.
- Arms swinging across the body (the “hockey player” run) – We run front and back, not side to side, with the arms coming across the chest, in order to keep your body from twisting down the road, other muscles have to tighten up to compensate, and can cause tightness and eventually overuse injuries (hip flexors, piriformis, glutes, etc.). It’s also a lot of wasted energy, because it’s not helping to move you down the road.
- Tight Shrugged shoulders – Probably the most common of the deficiencies. The extra tension in the shoulder neck area inhibits the arm movements, and can cause you to move your arms almost like you’re doing the robot. That in turn causes you to move your legs almost like you’re doing the robot. By keeping the shoulders down and relaxed, you can allow the natural hinging of the shoulder, and a more natural swinging of the legs, and get the most out of your stride.”
Happy Running everyone!
Shepherds of Good Hope
July 16, 2010
July 16th Citizen informed us that for the 1st time in 20 years the Shepherds ran out of soup! I contacted them and they have told me that canned food is what they need most. We have a box at the Centre to collect goods and will drop it off to them next week. Please help us fill up that box!
Chocoalate Truffle Mini Tarts
October 8, 2009
This recipe is adapted from The Balanced Plate by Renee Loux. Her books exude the passion and joy of whole foods, in both the recipes and the explanation of how to lovingly prepare the food. Every recipe I have made has turned out 100% delicious!
Ingredients for filling:
- ½ cup hazelnut butter (see note)
- ½ cup Omega Nutrition coconut butter (this will help the filling set, an essential ingredient)
- 2 cups maple syrup
- 2 cups unsweetened cocoa powder such as Green & Blacks or Coco Camino
Ingredients for tart crust
- 2 cups pecans
- 1/2 – 2/3 cup pitted Medjool dates (big soft dates)
- 1/8 – 1/4 tsp sea salt
Directions:
- In a food processor place the hazelnut butter, coconut butter (Omega nutrition does not have a coconut aroma, which will interfere with the balance of flavor in this recipe), maple syrup, and cocoa powder. Blend until smooth as velvet.
- Transfer to a covered bowl and chill in the fridge or freezer for one hour or until firm enough to handle.
- Place the pecans, dates and salt in a food processor and grind just until they form a sticky ball
- Uning a mini cupcake tin (holds 24 cupcakes), fill cupcake with mini cupcake liners and press about 1 tbsp of nut/date mixture in to the liner and use your fingers to form a shell. Scoop in about 1tbsp of chocolate filling.
- Store in the freezer until firm and transfer to a covered container, will keep in the freezer for 2 weeks.
- You may have enough ingredients for another round of tarts, keep going until you use up all the filing and crust.
- Extra filling can be used as a dip for strawberries or other fruit!
Note: hazelnut butter is found at most health food or specialty stores, can substitute raw cashew or almond butter
