They’re a staple at the Holiday dinner table and you either love them or leave them.  I have always LOVED them.  I would even offer to clear the table after dinner so I could munch on them as I was helping.  I see now that I was on to something, and they’re not just for the Holidays!
 
Brussels sprouts are part of a group of foods called cruciferous vegetables, from the brassica family.  Also included in this group are arugula, bok choy, broccoli, cabbage, cauliflower, collard greens, kale (one of my favourites), radishes, and turnips.  They are rich in nutrients such as carotenoids (beta-carotene, lutein, zeaxanthin), vitamins C, E, and K, folate and minerals. They are also high in fiber. 
 
Of particular interest, they contain a group of chemicals, known for their cancer fighting compounds, called glucosinolates.  Indole-3-carbinol and sulforaphane, two types of glucosinolates, are most commonly studied for their anticancer effects.   They may help:

• Protect cells from DNA damage
• Inactivate carcinogens
• Have antiviral and antibacterial effects
• Have anti-inflammatory effects
• Induce apoptosis in cancer cells (cell death)
• Inhibit tumour blood vessel formation (stops nutrients from reaching the tumour, therefore cutting off it’s food supply)
• Inhibit tumour cell migration (needed for metastasis)

 
With all these cancer-fighting properties, why wouldn’t you include them in your daily healthy eating regime.   And while you’re giving your body a fighting chance against cancer, you’re boosting your immune system, cleansing and detoxing, and getting a much-needed dose of vitamins and minerals.

In good health,
​Cheryl

October, or the beginning of fall, is such a beautiful time of year, especially this year, as we continue to bask in the warmth of sunshine.  It is also a time of year to stop and reflect on what we are thankful, or grateful, for. 

A couple of weeks ago, on Truth and Reconciliation Day, I was listening to the radio and heard an elder speak about a topic that really resonated with me.  He spoke about appreciating Mother Earth.  He asked us all to take a moment and reflect on what she provides to us.

The trees, which provide oxygen for us to breathe.  The crops that grow and give us food to eat.  And what do all these need to survive so we, as a human race, can grow and thrive?

Water…rain…

I have been absolutely loving the extra days of sunshine and warmth but when I heard him talk about how important water is to life, I stopped, and really thought about it.  Our bodies are made up of more than 70% water.  The blood that flows through our veins, our organs, our muscles.
​
So when it starts to rain, which it will, let’s take a moment to be thankful for the rain, for all that Mother Earth provides for us.

Fresh fruit does seem synonymous with summer, doesn’t it?  So let’s indulge while they’re in season and enjoy some health benefits too.  Here’s some refreshing and healthy drink and desert recipes to cool you down during the summer heat.
 
Watermelon – not only a wonderfully hydrating fruit but high in lycopene, which is beneficial for protecting against prostate cancer

Raspberries and oranges – 1 cup contains over 140% of our daily vitamin C requirements, powerful immune boosting fruits

Mango – rich in beta-carotene, an antioxidant that has been shown to fight free radicals, protecting your cells from damage which could lead to cancer
​
Peach – not only is it high in vitamin C but also vitamin A, which helps your immune system.  It is also a great source of potassium, which assists with blood pressure regulation

​Mango Mojito
1 mango – diced
12 sprigs mint
32 oz sparkling water
1 lime, sliced into wedges
 
Add mango and mint to a blender under well incorporated. Divide among 4 glasses, top with ice, sparkling water and a squeeze of fresh lime.

Put the fruits of choice into a blender and puree until smooth.  Pour into popsicle molds and freeze until solid, at least 4 hours
 
Mango-orange-peach popsicle
1 ½ cups fresh mango – chopped
1 cup fresh peaches – chopped
½ cup fresh squeezed OJ
 
Watermelon-mint-lime
2 ½ cups watermelon – chopped
2 tsp fresh mint
2 tsp fresh lime juice

In good (and keeping cool) health,
​Cheryl

With Father’s Day fast approaching, if you’re like me, you’re planning a BBQ dinner to celebrate the day and honor, or remember, your Father or Father-figure in your life.

While BBQing your meat is a fast, easy and tasty way to prepare a meal, there are a few things to be mindful of to keep yourself healthy.  Consuming char broiled and well-done meat has been linked to an increased risk in cancer, specifically prostate cancer risk.

Why you ask?

Cooking meat at high temperatures creates chemicals called HCA’s (heterocyclic amines) and PAA’s (polycyclic aromatic hydracarbons). These 2 substances are known carcinogens that can cause changes in DNA and possibly lead to cancer.
No need to panic. You don’t need to give up your favorite BBQ meals just yet as there are several things you can do to minimize the formation of HCA’s in your meat.

1. Consume flavonoids (phytochemicals in berries, cherries, red grapes, apples, citrus fruit, broccoli, kale, onions and tea). Flavonoids are thought to block the formation of HCAs in meat.
2. Choose leaner meats and trim the fat away before grilling. When fat drips, flames that flare up create smoke which leads to carcinogen formation. If the meat does char then trim it away before eating.
3. Cut back on grill time. Cooking meat for a long time exposes it to more smoke and flames. Microwave or bake your meat first and then finish it off on the BBQ.
4. Marinate meat for a minimum of 10 minutes before grilling to reduce the formation of HCAs. These may prevent carcinogen formation.
   Ingredients in a marinade need to contain at least these 4 ingredients:
   1. a sour – vinegar or citrus juice
   2. a sweet – maple syrup or coconut sugar
   3. an oil – grapeseed oil or olive oil (low temp cooking only)
   4. a spice – garlic or oregano
5. Cook at a lower temperature and indirect heat. Turn the gas down or wait for the charcoal to become low-burning embers.

 
Perfect Summertime BBQ Marinade Recipe
1/3 cup coconut sugar (packed)                                 6 TBSP grapeseed oil or olive oil
4 tbsp apple cider vinegar                                          3 garlic cloves (crushed)
3 tbsp mustard (grainy)                                              4 TBSP lemon juice
 
Directions
Mix all ingredients in a large bowl and add the meat of your choice; coat all sides. Marinate for a minimum of 10 minutes. You may soak longer to intensify the flavors but research shows that longer marinating times do not increase the anti-cancer benefits.
​
Remove meat from marinade and place on hot grill. Grill times are different depending on the type of meat you are cooking.  Remove meat from grill as soon as it's done and serve with colorful, anti-oxidant rich salads.
 
 In good health,
Cheryl

The development of drugs in the past 100 years have revolutionized health care and the way we treat major diseases.  However, there are still many countries that rely on herbal medicines and traditional practitioners for their primary care.  70% of the population in India and 40% in China depend on traditional medicines to help meet their health care needs.
 
It is increasing in popularity in the rest of the world too. According to stats Canada, in 2016, 21% of Canadians are using herbal remedies and the Fraser Institute reports that over $8 billion was spent on complementary and alternative medicine in the same year.
 
So, what herbs and spices are already in your kitchen that you can add to your meals for flavour and added health benefits?
 
Basil and Oregano – contain phytonutrients that act as antibacterial agents, and are loaded with antioxidants, preventing cellular damage
 
Dandelion - yes, those ‘weeds’ that we see at this time of year have antioxidant properties and can help reduce inflammation.  Add the leaves to salads or sauté with other greens
 
Dill - packed with flavonoids, which has been shown to reduce the risk of heart disease and stroke and reduce levels of LDL (the ‘bad’ cholesterol)
 
Garlic and Chives - these are part of the allium family.  Epidemiological studies have shown that the organosulfur compounds in allium products have been associated with a reduced risk of certain types of cancers
 
Ginger - may inhibit tumour cell growth and is useful in reducing nausea, a common side effect of some types of cancer treatments
 
Rosemary - has high antioxidant properties and is very helpful in reducing the carcinogenic effect of charred meat due to grilling
 
Dried herbs are great but why not start a fresh herb garden.  You can enhance the flavour of your food by sprinkling them on veggies, mix them in your soups and stews, marinade meats before BBQing and make your own salad dressings.  The possibilities are endless.
 
A note of caution: some herbal supplements can have contraindications with certain prescription drugs.  Please check with your pharmacist before taking herbal supplements.
 
In good health,
Cheryl

​That is an age-old question and one that I’ve never been able to figure out, but what I do know is how delicious eggs are and they are quite the perfect little food.
 
At only 72 calories per egg, it is packed with nutrients, and for about 30 cents per egg, it is a good bang for your buck.
 
One egg has over 6g of protein, including all 9 essential amino acids.  Amino acids are the building blocks of our body.  There are 20 of them in total but these essential ones are the amino acids your body can’t make and are vital for energy production, muscle growth, fat metabolism, immune system function, and many other important jobs.
 
Eggs are high in vitamins and minerals like vitamin B12, riboflavin and folate.  They also contain vitamins A, D, phosphorus, zinc and selenium.
 
They do get a bad rap for raising ‘bad’ cholesterol, LDL, but eggs also raise your ‘good’ cholesterol, HDL.  HDL actually helps to remove LDL from your bloodstream and can lower your risk for heart disease and stroke.
 
Eggs are also good for eye health.  They contain lutein and zeaxanthin which helps prevent cataracts and age-related macular degeneration.  Green leafy vegetables contain these antioxidants as well, however, the fat in the eggs helps your body absorb the nutrients better.  You could have a salad with sliced eggs on top for an antioxidant rich lunch or dinner.
 
This incredible food even has its own website.  www.eggs.ca.  There are so many recipes to choose from but this one caught my eye.  It’s easy to prepare a large batch so you can freeze them for grab-and-go meals or snacks anytime.

In good health,
​Cheryl

​Spring is a time for new growth as the earth awakens from its winter sleep, crocuses and snow drops are peeking up in the gardens.  It’s also a time for us to emerge from our winter hibernation.
 
During the past few months of colder weather, and shorter days, we’ve spent a lot of time indoors being sedentary and eating comfort foods…all the while packing on a few extra pounds of weight.
 
It’s time to get out, get moving, and lighten up the diet a little.  It’s time to put the crockpot away and pull out the salad plate and include ‘superfoods’ in your diet daily!
 
What are superfoods?  According to the Merriam-Webster dictionary, superfoods are “a super nutrient-dense food, loaded with vitamins, minerals, fiber, antioxidants, and/or phytonutrients”.  They have specific health benefits and are a whole food in its natural state.
 
And in the spring, we have some beautiful seasonal superfoods that are growing and ready to eat, and they’re mostly green.  Salad greens like arugula, mustard and turnip greens, spinach, leeks, asparagus and artichokes.
 
What are the big health benefits of these delicious green veggies?

1. They are high in antioxidants, assisting the body in fighting off free-radical damage, which can lead to cancer.
2. Per calorie, they have more calcium than milk, and along with their high content of vitamin K, can help prevent bone loss, which leads to osteoporosis.
3. Green vegetables are powerful anti-inflammatory foods.  Major health issues can be linked to chronic inflammation like cancer, heart disease, diabetes, arthritis and depression.

In good health,
​Cheryl Wahl, RHN, Cancer Coach

February is heart health month and cardiovascular disease is a leading cause of death for both men and women.  The more risk factors you have, the greater your risk.  Some of those risk factors are high blood pressure and cholesterol, diabetes, overweight, excess alcohol consumption and physical inactivity.

Heart disease and stroke can be reduced by up to 80% by making healthy changes such as eating healthy, keeping a healthy weight, staying active and reducing your stress.

Is this advice sounding familiar?  It’s also the advice to follow to reduce your risk of cancer.

Numerous studies have shown that a Mediterranean diet can promote weight loss, regulate blood sugar levels and benefit heart health, which lowers your risk of heart disease and stroke.

How do you follow a Mediterranean diet?  It’s actually pretty simple.  It focuses more on plant-based foods such as vegetables and fruits, whole grains, legumes, nuts, seeds and healthy fats.  Encourages fish and seafood, which are rich in omega-3 fatty acids.  And cuts back on red meat, added sugars and processed foods.

Here’s some suggestions to get you started:

• Vegetables: tomatoes, broccoli, kale, spinach, carrots, cucumbers, sweet potatoes
• Fruit: figs, melons, grapes, apples, bananas, oranges
• Legumes: beans, peas, lentils, chickpeas and peanuts
• Nuts and seeds: almonds, walnuts, cashews, sunflower and pumpkin seeds, almond and peanut butter
• Whole grains: oats, rye, barley, buckwheat, whole grain wheat
• Fish and seafood: salmon, sardines, tuna, shrimp, oysters, clams
• Eggs and Greek yogurt
• Healthy fats: extra virgin olive oil, olives, avocados, chia seeds

And what does a typical day look like?
Breakfast

• Greek yogurt with blueberries and pumpkin seeds
• One egg over top sliced tomatoes with rye toast

Lunch

• Mixed green salad with feta, tomatoes, olive oil and lemon juice, pita bread dipped in hummus
• Mediterranean bean salad (recipe on the recipe tab)

Dinner

• Poached salmon, sauteed spinach and artichoke with roasted potatoes
• Grilled shrimp skewers with whole grain pesto pasta

In good health,
​Cheryl Wahl, RHN, Cancer Coach

Trust me when I say I know what it’s like.

I remember thinking, “I’m NEVER going to lose this weight!” I was so fixated on the number on the scale, and that only kept me frustrated, discouraged, and worst of all STUCK.

I finally took a step back and realized I needed to change my mindset and my focus if I ever wanted to move forward. 

YES, I wanted to lose the weight I had gained, but the most important thing for me was to be healthier and feel better. I knew a quick fix was not the answer because I didn't just want to lose the weight – I wanted to keep it off, so I didn’t have to focus on losing the weight ever again. I knew it needed to be a lifestyle change. I wanted to look and feel healthier, not just be thinner.

There are many reasons for hitting a plateau or getting off to a slower start than we'd like. Everyone is different at the rate they lose weight and where they lose it, and it’s really easy to get discouraged.

The bottom line is that if you continue to keep your new healthy habits in place, you WILL see results. Most people get discouraged and give up too soon – before they ever have a chance to see the results they want. "I just can't lose weight" or "I'll never reach my goal weight" are things we tell ourselves.

But it's not true – we just tend to give up when it doesn't happen within our desired time frame.
 
If you can change your focus to getting healthier, making better food choices and exercising smarter, you will do more for yourself than obsessing over the number on the scale. For example, if you aren’t getting enough sleep, have a high level of stress, and you’re eating a fair share of processed foods, you’re going to have an uphill battle losing weight.

By addressing it from a ‘taking better care of yourself’ perspective, the rest tends to fall into place. Because while we can't always control the number on the scale we CAN control how we take care of ourselves. In the long run, this is much more important in order to have a healthy, happy life.
 
Here are 6 strategies that can help you bust through your plateau:

1. Focus on eating the healthiest, most nutrient-dense foods you can. Think ‘REAL’ food here, not foods with a list of ingredients you can’t pronounce. The more healthy whole foods you eat (with plenty of protein and healthy fats), the less room you’ll have for higher calorie processed foods. When you give your body what it truly needs, you’ll have fewer cravings for empty calories and ‘junk food,’ which usually leads to consuming fewer calories.
2. Reduce stress, and get enough sleep. This is a big deal! I've said it before.  When you’re under stress and/or you’re not getting enough sleep, the stress hormone cortisol is elevated, and this can hinder weight loss. When you’re tired, you’re also more likely to eat more (studies show people consume up to 25% more calories when they’re tired). Do you notice how you reach for a quick energy fix when you’re tired? This usually comes in the form of sugary snacks and drinks and/or processed foods.
3. Mix up your workouts. Adding resistance training is key if your goals involve reshaping your body. Avoid doing the same routine week after week. Our bodies adapt rather quickly to new stresses put on it, so by switching things up you will see results quicker. Doing cardio-only exercise is not going to work long term and can actually stall your weight loss efforts. It’s good to change your routine every 30 days or so.
4. Increase the time, frequency and/or intensity of your workouts. If you’ve stopped seeing results, it’s also good to look at how often you’re working out as well as the length and intensity of your workouts. If you’ve been exercising 3 days a week, it’s probably time to bump it up to 4 or 5 to start seeing results again, OR do longer workouts on the 3 or 4 days if appropriate. Also, check in with yourself – are you giving it 100% or just ‘showing up’ most days? We all have days where we aren’t 100%, and that 70% effort is certainly better than no effort, but evaluate your effort level on most days. Note: If you’re already tired and feeling run down, you would be better off getting the rest you need so you can recharge and give more effort at your next workout.
5. Food Journal or tracking. While I don’t focus a lot on calorie counting, it can be helpful to have an approximate calorie goal range. If you’re stuck with your weight loss progress, this is a good time to evaluate your food intake and choices. It’s not always the case that your calories need to be lower; If you’ve been eating too few calories, weight loss can stall too. Try playing with the numbers and see what works. If you go too low, you’re going to lose muscle, which is NOT what you want as that will affect your metabolism negatively.  My clients use apps for tracking food – like Lose It and Myfitnesspal. Most of us carry our phones at all times, which makes tracking convenient.   
6. Don’t skip meals. This is a biggie! Clients of mine that skip breakfast and eat a small portion for lunch actually find that they start losing weight when they start eating regularly. This makes perfect sense because our bodies keep track – so if by late afternoon you haven’t had enough to eat, you’re going to be really hungry and make less healthy choices. This is what happens when you ‘diet’ and you feel like you’ve done great until around 3:00 pm and then you’re starving, eat everything in sight and don’t understand why you can’t control your appetite. Your body needs real food on a regular basis. Eat breakfast, lunch and healthy snacks when needed and don’t wait until you’re too hungry to have something to eat.

 
Bonus Tip: Hydrate! Be sure you’re drinking plenty of water every day. Water helps with digestion and elimination. Water intake is an important element of our overall health, and it can be helpful for weight loss too.
 
If you’re feeling a little discouraged, focus on the positive and how you’re making better choices. Do the best you can for your health each day and you WILL see and feel changes. Be patient and just keep moving forward, one healthy choice at a time. Slow and steady is the way to go for long-term success.

There could be other underlying conditions including hormonal imbalances that can hinder weight loss, so it’s a good idea to seek a health care practitioner that deals with this, such as your physician, naturopathic doctor or functional medical doctor.

Promise yourself you are not going to give up...you are in this for the long haul, and you’re worth it!

And if you need assistance and/or accountability, I am here to help.  The programs I have put my clients through have helped them lose weight, gain energy and feel better.

Email me for a free 30 minute consultation, your future self will thank you.

Cheers,
Cheryl

It's spring, such a welcome time of year, and you've probably said it, "I need to do some spring cleaning".

It's not just the house that needs to be aired out and cleaned up but we do too. 

After a winter slumber, where we ate lots of comfort foods and probably exercised less (after all, who wants to get outside when it's freezing cold and wet), spring is the perfect time to start shedding those pounds we put on and giving our body a spring clean.

Every toxin you come into contact with must be filtered through the liver. That includes herbicides and pesticides from our food, the air we breathe, the body care products we put on our skin and hair and that glass of wine we love so much.

The liver is the second largest organ in our body and it is also the most overworked.  Given that we now understand the degree to which we are exposed to toxins on a daily basis, it is easy to see how our livers are being put into overdrive.  When the liver becomes overburdened, it loses its ability to function efficiently. This leads to a cascade of potentially serious health consequences and uncomfortable reactions.

I've got a few questions to ask you:
​
Do you wake up at night?
If you wake up consistently between 1:00am and 3:00am, your liver may be asking for some support. While we sleep, the liver becomes more active and works on cleansing and detoxification. Waking up around this “liver time” can signal that the liver is exhibiting signs of toxicity and needs some cleansing.  Many times this happens from eating either too much sugar in the evening or animal protein.
 
Eye problems?
Conjunctivitis, lots of mucus, itching, macular degeneration, dry eyes, and cataracts indicate liver weakness. Another physical clue is a vertical line between the eyebrows.
 
Skin problems?
Eczema, psoriasis, rosacea, skin rashes, acne and dry skin are clues.
 
Angry emotions?
If the liver is congested and being forced to work too hard, it becomes “hot,” causing excessive anger and irritation.
 
Hormonal imbalances?
PMS, hot flashes, and pre-menopausal symptoms are increased due to a congested liver.
 
Constipation?
This condition can often be caused by a congested and toxic liver or even stressed adrenals. The colon should still be addressed, but it is often not the root cause.

So, what do we do to help our overburdened liver (this is taken from my Spring Detox Program)?

1. Eliminate toxins from your diet and your life as best you can.
2. Drink pure (filtered) water throughout the day.
3. Drink your lemon water first thing every morning.
4. Eat dark greens, preferably raw, every day (e.g. “green juice,” a big or a green salad). Eat lots of celery (a good source of plant sodium that helps support the adrenals), watercress, broccoli, kale, cucumber, spinach, romaine, fresh herbs like basil and cilantro, and sour green apples.
5. Eat animal protein between 10 a.m. and 3 p.m. It can be stressful for the liver to eat the animal protein later in the day or evening, especially if you are showing signs of liver stress.
6. Remember, you need protein to support and detoxify the liver. In addition to protein naturally found in foods, good complete protein sources can be found in beans, nuts, and seeds such as hemp seeds and chia seeds.
7. Eat dinner at least 2-3 hours before bedtime.
8. Make sure the colon is supported and clean. When toxins remain in the colon, they are sent back to the liver. The liver then sends them right back down to the colon in the bile.  To help permanently eliminate these toxins from the body, add extra fiber, probiotics, and filtered water.
9. Sweat! Saunas and exercise are a good way to sweat.  Another way is the toxin elimination bath (details provided in your resources) at least 3-4 times per week.
10. Assist your lymphatic system - Use a body brush every day to stimulate your lymphatic system and help move lymphatic fluids.   You can also lymphasize, which is a way to stimulate lymphatic drainage, ridding your body of toxins, wastes, trapped protein, bacteria, and viruses.  What do you need to do?  Jump on a mini-trampoline -- this is called rebounding.  This creates an ideal condition for cleaning the cells.  The vertical acceleration and deceleration help the cells squeeze out waste.

If you want to know more about my Spring Detox Program, send me an email to northshorenutrition@shaw.ca.

In good health,
Cheryl