If you come to see me about your high cholesterol you are going to get a whole lot of education about food and exercise and of course how your liver breaksdown cholesterol. My top 6 list to lower cholesterol is:
10-15 almonds a day, an apple a day, 2 tbsp ground flaxseed, steel cut oatmeal you make on the stove not in a microwave 3-5x/week, salmon 1x/week, and beans for the great soluble fiber at least 2-3x/week.
Of course there are the foods that you should be avoiding or limiting as well: beef, fried foods, cheese, pork .... AND if you love your artificial sweeteners like your diet pop, crystal light, or splenda in your coffee, STOP! With high cholesterol your risk for heart attack and stroke increases and as recent as last year there has been research to show that artificial sweeteners increase your risk as well! Water and green tea I always say!!
About Me
Monday, February 27, 2012
Friday, February 10, 2012
Whole Foods Square One Seminar Tomorrow!
On February 11, Whole Foods Mississauga will be hosting a 3 part seminar to rejuvenate every aspect of your life. Join the ladies of Zawada Health for an educational afternoon of exciting health information to start the New Year off right. 2:00-4:30 pm. Admission is $15, and you will receive a $10 whole foods gift certificate.
From breakfast to side dishes to desserts, Naturopathic Doctor, Carol Morley will show you how to experience a new zest for life by gaining a better feeling of wellbeing - all by detoxing through diet. Through a cooking demo you will sample a dish from her cookbook, Delicious Detox and learn how detoxing can be easy and delicious.
Naturopathic Doctor, Tiffany Heikkila will then discuss how to help you overcome the winter blahs this year. Tiffany will explain the specific reasons as to why you are fatigued and overwhelmed and the best ways to boost your energy and mood. From easy dietary changes, to supplements and herbal remedies, Tiffany will leave you feeling motivated and ready to take on the rest of the winter months.
To cap off the afternoon, Osteopathic Manual Practitioner, Catherine Cabral-Marotta will help you move like you’re 20 again! There’s no need to wake up in the morning feeling stiff, or grumble at your sore low back as you lean over to brush your teeth or tie your shoe. Catherine will teach you simple and easy techniques that can be done to help your body regain its mobility, improve digestion, facilitate good posture, and feel young again.
From breakfast to side dishes to desserts, Naturopathic Doctor, Carol Morley will show you how to experience a new zest for life by gaining a better feeling of wellbeing - all by detoxing through diet. Through a cooking demo you will sample a dish from her cookbook, Delicious Detox and learn how detoxing can be easy and delicious.
Naturopathic Doctor, Tiffany Heikkila will then discuss how to help you overcome the winter blahs this year. Tiffany will explain the specific reasons as to why you are fatigued and overwhelmed and the best ways to boost your energy and mood. From easy dietary changes, to supplements and herbal remedies, Tiffany will leave you feeling motivated and ready to take on the rest of the winter months.
To cap off the afternoon, Osteopathic Manual Practitioner, Catherine Cabral-Marotta will help you move like you’re 20 again! There’s no need to wake up in the morning feeling stiff, or grumble at your sore low back as you lean over to brush your teeth or tie your shoe. Catherine will teach you simple and easy techniques that can be done to help your body regain its mobility, improve digestion, facilitate good posture, and feel young again.
Friday, January 27, 2012
Craving Mashed Potatoes?
I'm in heaven right now. I was totally craving my mom's mashed potatoes today. Maybe it was the snow outside but instead of going out and buying potatoes I steamed a head a cauliflower (15 minutes) and then put it in the food processor with some sea salt and pepper, 2 garlic cloves and a touch of butter. Pureed until smooth and oh my it tastes like potatoes. Maybe I'll be able to fool Chris tonight :)
Tuesday, January 10, 2012
Beating Colds and Flus Naturally
We’ve all been there…waking up in the morning with a stuffy nose, sore throat, hacking cough and body aches. What would you normally do? Before reaching for your over-the-counter medication, why not try something different this time? Try something that is effective and NATURAL!
Join Naturopathic Doctor Tiffany Sahakian Heikkila and Registered Massage Therapist Erin Chaisson, both of Zawada Health clinic, as they discuss the best ways to boost your immune system and fight off colds and flus. Learn about specific supplements, herbal concoctions and even sinus and lymphatic massages to help get you through it.
Admission is free!!!
When: Saturday, January 14, 2012
Where: Mississauga Central Library
301 Burnhamthorpe Rd W
CL2, 2nd Floor
Time: 2 pm - 3:30 pm
To register: 905–615–3500 x 3589
Join Naturopathic Doctor Tiffany Sahakian Heikkila and Registered Massage Therapist Erin Chaisson, both of Zawada Health clinic, as they discuss the best ways to boost your immune system and fight off colds and flus. Learn about specific supplements, herbal concoctions and even sinus and lymphatic massages to help get you through it.
Admission is free!!!
When: Saturday, January 14, 2012
Where: Mississauga Central Library
301 Burnhamthorpe Rd W
CL2, 2nd Floor
Time: 2 pm - 3:30 pm
To register: 905–615–3500 x 3589
Sunday, October 16, 2011
Cleaning Out the Fridge Soup
This afternoon I truly became my mother in the kitchen! No recipes, random ingredients, no mixing, soup on the stove, beets in the oven, hummus in food processor on counter ..... I guess that is what cool fall days are for!
I had leftover pumpkin puree from a loaf I made last week and it was starting to annoy me everytime I opened the fridge. You know those ingredients that you buy for one dish but have no clue what to do with the rest of it?!?!
So I was making my typical hummus and decided to throw in 1/2 cup of the pumpkin puree to see what the flavour would be. Yum.... something different and good way to bump up the nutritional content of hummus. The orange colour was perfect for fall too :) So I still had 1 cup of the pumpkin AND I had half a jar of unsweetened applesauce left from the gluten-free brownies I just baked as well. I had one parsnip so I decided I'd make a soup (and try out my new dutch oven my parents got me for my birthday 2 weeks ago!) Apple and parsnip and pumpkin should go well together I thought....
A little olive oil, chopped onion, 2 celery ribs, 2 carrots, 1 parsnip and threw in some red chili flakes, and garlic. Then the pumpkin and applesauce went in with a bay leaf. I remembered I still had some chicken stock in the freezer so defrosted it and put it in and let it simmer for an hour. I had some strange looking oregano in the fridge that was on the verge of garbage so I put that in with some sea salt and pepper and ended up pureeing half of it.... So we'll have this tonight with a roast chicken that's in the oven and some leftover green beans. Random but healthy and delish!
I had leftover pumpkin puree from a loaf I made last week and it was starting to annoy me everytime I opened the fridge. You know those ingredients that you buy for one dish but have no clue what to do with the rest of it?!?!
So I was making my typical hummus and decided to throw in 1/2 cup of the pumpkin puree to see what the flavour would be. Yum.... something different and good way to bump up the nutritional content of hummus. The orange colour was perfect for fall too :) So I still had 1 cup of the pumpkin AND I had half a jar of unsweetened applesauce left from the gluten-free brownies I just baked as well. I had one parsnip so I decided I'd make a soup (and try out my new dutch oven my parents got me for my birthday 2 weeks ago!) Apple and parsnip and pumpkin should go well together I thought....
A little olive oil, chopped onion, 2 celery ribs, 2 carrots, 1 parsnip and threw in some red chili flakes, and garlic. Then the pumpkin and applesauce went in with a bay leaf. I remembered I still had some chicken stock in the freezer so defrosted it and put it in and let it simmer for an hour. I had some strange looking oregano in the fridge that was on the verge of garbage so I put that in with some sea salt and pepper and ended up pureeing half of it.... So we'll have this tonight with a roast chicken that's in the oven and some leftover green beans. Random but healthy and delish!
Gluten-free Brownies...... Chickpea Flour!
Friday night Chris and I were going to friends for dinner so I decided to bake a couple of goodies for the crew. We got to dessert and I said a disclaimer that the treats were all gluten-free and I was using all 7 of them as guinea pigs. I love playing this game .... especially with non-gluten-free friends aka Chris' friends!
I had baked them for other friends last year but I wanted to change things around a bit as I don't love using xanthum gum in gluten-free baking. Xanthan gum derives its name from the strain of bacteria used during the fermentation process, Xanthomonas campestris. X. campestris is the same bacterium responsible for causing black rot to form on broccoli, cauliflower and other leafy vegetables. The bacteria form a slimy substance which acts as a natural stabilizer or thickener. So it's a fermented sugar with alcohol basically.....
Here's the recipe if you feel like something chocolately without gluten. If you don't do a lot of baking you can go to a bulk store and just get enough to keep the cost down.
1 cup chickpea flour
1/4 cup potato starch
2 tablespoons arrowroot powder
1/2 cup unsweetened cocoa powder
3/4 cup sugar (I've tried substituting with honey and maple syrup and it didn't work out!)
2 teaspoons baking powder
1 teaspoon salt
1/2 cup coconut oil
1/2 cup unsweetened applesauce
2 tablespoons pure vanilla extract (buy pure instead of artificial as it makes the chocolate really pop!)
1/2 cup hot water
1 cup chocolate chips (don't skip these as they really 'make' the brownie)
Preheat oven to 325. Mix dry ingredients in one bowl and wet in another and then combine until smooth. Scoop batter into greased (use a bit of coconut oil) muffin tins. Bake for 5 minutes then rotate and bake another 5 minutes. Let them sit for 10 minutes and then eat away!
I had baked them for other friends last year but I wanted to change things around a bit as I don't love using xanthum gum in gluten-free baking. Xanthan gum derives its name from the strain of bacteria used during the fermentation process, Xanthomonas campestris. X. campestris is the same bacterium responsible for causing black rot to form on broccoli, cauliflower and other leafy vegetables. The bacteria form a slimy substance which acts as a natural stabilizer or thickener. So it's a fermented sugar with alcohol basically.....
Here's the recipe if you feel like something chocolately without gluten. If you don't do a lot of baking you can go to a bulk store and just get enough to keep the cost down.
1 cup chickpea flour
1/4 cup potato starch
2 tablespoons arrowroot powder
1/2 cup unsweetened cocoa powder
3/4 cup sugar (I've tried substituting with honey and maple syrup and it didn't work out!)
2 teaspoons baking powder
1 teaspoon salt
1/2 cup coconut oil
1/2 cup unsweetened applesauce
2 tablespoons pure vanilla extract (buy pure instead of artificial as it makes the chocolate really pop!)
1/2 cup hot water
1 cup chocolate chips (don't skip these as they really 'make' the brownie)
Preheat oven to 325. Mix dry ingredients in one bowl and wet in another and then combine until smooth. Scoop batter into greased (use a bit of coconut oil) muffin tins. Bake for 5 minutes then rotate and bake another 5 minutes. Let them sit for 10 minutes and then eat away!
Tuesday, September 20, 2011
Infrared Sauna Rejuvenated!
Ahhhhhhhh. One more patient this evening and I'm going to scoot into our infrared sauna. I hadn't been in the sauna for quite a few months because most evenings at 6:30 I just want to get home to make dinner and spend some time with my husband.
So last week with some free evenings and not having to rush out of here, I decided to re-aquaint myself with my soothing and relaxing infrared sauna. For those not familiar with an infrared sauna it is a dry sauna that uses the infrared wavelength to heat the body from inside out. A conventional sauna just heats the air around you and you can only really sit in it for 15 minutes.
The heat penetrates deeply so it hits the tiny blood vessels in the joints and muscles, and the fat cells where toxins may be stored. This is why people with arthritis, or fibromyalgia find it helpful in increasing range of motion and decreasing pain. It's also wonderful for weight loss because depending on the temperature and how long you sit in there it also burns calories (because you sweat like crazy!).
The skin is a major organ of detoxification and we release toxins when we sweat. An ND in Owen Sound, Sat Dharam Kaur, also recommends to prevent breast cancer because we can eliminate a good proportion of environmental toxins and hence reduce our risk. Her book 'A Call to Women' is a great resource as a naturopathic guide to preventing breast cancer and includes a chapter on the infrared sauna.
Can't wait to sit for an hour and finally have a chance to read my new Elle magazine!
So last week with some free evenings and not having to rush out of here, I decided to re-aquaint myself with my soothing and relaxing infrared sauna. For those not familiar with an infrared sauna it is a dry sauna that uses the infrared wavelength to heat the body from inside out. A conventional sauna just heats the air around you and you can only really sit in it for 15 minutes.
The heat penetrates deeply so it hits the tiny blood vessels in the joints and muscles, and the fat cells where toxins may be stored. This is why people with arthritis, or fibromyalgia find it helpful in increasing range of motion and decreasing pain. It's also wonderful for weight loss because depending on the temperature and how long you sit in there it also burns calories (because you sweat like crazy!).
The skin is a major organ of detoxification and we release toxins when we sweat. An ND in Owen Sound, Sat Dharam Kaur, also recommends to prevent breast cancer because we can eliminate a good proportion of environmental toxins and hence reduce our risk. Her book 'A Call to Women' is a great resource as a naturopathic guide to preventing breast cancer and includes a chapter on the infrared sauna.
Can't wait to sit for an hour and finally have a chance to read my new Elle magazine!
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