Okay, I know this time of year can be hard resisting temptation, I have a hard time too.

That's right, sweets and treats.

I'm going to give you a little advice here...ENJOY THEM!

Yes, I am saying you can have some, but here's the but, but there are a few rules you should follow when you do.

1. Make sure they are home made (or at least a good quality bakery made).  There are so many additives and preservatives in packaged products that you're really not eating food at all, more like petroleum and chemicals.  At least home made, you can control what you put in it, like the amount of sugar you add (and there are lots of recipes that don't have any refined sugar) and the type of fat mixed in (like coconut oil) .
2. Make sure you enjoy the moment. If you are going to indulge in a family favourite holiday treat, make sure to take the time to truly enjoy it.  Have a dear friend or family member over for tea and enjoy each others company while sharing heart warming memories of the traditional christmas cookie, stollen or mince tart.  There is something to be said about feeling the soul.
3. Don't make extra (unless you plan on giving some away).  If it's in the house, and your willpower leaves something to be desired, you'll probably eat it.  Make only 1/2 the recipe so there's only 1/2 the amount to devour, or invite a friend over and spend time together making a batch and have them take 1/2 home.  I do have some clients that can put most of it in the freezer and only take 1 or 2 out at a time.  If you believe you can do this (and don't kid yourself), give it a try.
4. Try alternative sweeteners. I'm always substituting healthier sweeteners for the refined sugar in recipes.  Sugar is the #1 fuel source for cancer cells, is a major contributing factor to heart disease, diabetes and metabolic syndrome.  Try these instead (with links to a few of my favourite health bloggers):

           - raw honey                                    - brown rice syrup
           - apple sauce                                 - maple syrup
           - dates                                             - molasses
           - stevia

Do you have a favourite healthy recipe to share?  Or a strategy that helps you get through the eating frenzy of the holidays?  Post below, I'd love to hear from you.

Happy baking!
Cheryl Wahl, RHN
Certified Professional Cancer Coach
​Cancer Exercise Specialist

​Immune System
 
Your immune system is the body’s defense system. Its fundamental role is to protect the life of the body by distinguishing ‘self’ from ‘non-self’ and recognizing what needs to be eliminated or destroyed (cancer cell, virus, bacteria, environmental toxins, and internal toxins). The stronger your immune system is, the more resistant to diseases you will be, such as cold flues and even cancer.
 
Its function is intimately connected to what you think and feel.  Emotions of faith, hope, joy and a fighting spirit enhances immune function while depression, lack of purpose and repressed anger deplete it.
 
Your immune system is made up of organs, such as the thymus gland, spleen and liver, and immune cells such as white blood cells like macrophages, killer T-cells and suppressor T-cells.
 
Free radicals are small molecules that damage cells and cause disease.  They are created naturally in the body during normal metabolism and, in moderation, your body has the ability to dispose of them.  However, free radical production increases when we are exposed to external factors, such as pollution and burnt or fried food.  When we are overwhelmed with free radicals, disease occurs and our immune systems become overworked and compromised.  This is when illnesses occur, like colds and flues.  There are a few things we can do to help build up our immune systems and keep those free radicals in check.
 
#1 - Sleep
 
One way we can help is by getting enough sleep.  Our body does all of its healing and regenerating while we are sleeping.  If we are trying to fight off any sort of illness or infection, our sleep-deprived bodies are only going to try and get us through the day.  You won’t have the ability to also combat free radicals and viruses.
 
Everyone is different in the amount of sleep we need but the recommended amount of good quality sleep for young children and adults is: (www.sleepfoundation.org)
 
Age                              Hours
5 – 12 years              10 – 11
13 – 19 years            8 – 9
Adults                         7 – 9
 
So, make sure you and your children get your zz’s, not only will you feel better but also you’ll be functioning better too.
 
#2 - Stress
 
Everyone encounters stress.  It could come from fears and worries, over-scheduling, work, divorce or separation, as well as world news.  Stress affects the immune system and reduces its capability to function effectively.
 
Stress reduction is important.  Try these suggestions to help reduce the effects of stress:

• exercise moderately 3 - 4 times a week
• take a walk outside, even if the weather isn’t optimal, getting out in the fresh air is a great stress reliever
• drink green tea instead of that afternoon cup of coffee
• have some down time every day like meditation, deep breathing or a bath before bed

 
#3 - Nutrition
 
As mentioned earlier, free radicals damage cells and can cause disease and illness.  Some sources of free radicals come from food.  Anything that is deep fried, from French fries to frozen chicken nuggets, contains free radicals.  Pesticides sprayed on our fruits and vegetables are a big source, as well as preservatives that are put in our food.
 
First off, opting for fresh, organic foods whenever possible is a great way to reduce the intake of free radicals.  Secondly, we need to eat foods high in antioxidants to help reduce free radicals and increases the body’s ability to fight disease and illness.
 
Antioxidants and their sources:

• Vitamin A:  carrots, sweet potatoes, red peppers, pumpkin, broccoli, oranges, apricots, liver, eggs
• Vitamin C: citrus fruits, tomatoes, strawberries, red peppers and broccoli
• Vitamin E: oatmeal, sunflower seeds, almonds, EFA’s
• Vitamin B: (several of them): dairy, whole grains
• Co-Enzyme Q10: 
• Calcium: almonds, sesame seeds, dark leafy greens (kale, spinach), quinoa
• Iron: organic animal protein, dark leafy greens, sunflower seeds, sesame seeds, eggs, molasses, raisins, oats  **eat with vitamin C rich foods, helps with absorption
• Magnesium: nuts and seeds, whole grains, beans, fish
• Selenium: fish, shellfish and oatmeal
• Zinc: pumpkin and sunflower seeds, molasses, black-eyed peas, poultry, eggs, oysters

And check out my recipe tab for Immune Building Celery Root Soup and Immune Booster Juice.

Have a great week and stay healthy.

In good health, 
Cheryl Wahl, RHN
Certified Professional Cancer Coach
Cancer Exercise Specialist 

​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 fibre. 
 
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 too.

How do you prepare them?

I love them many different ways: steamed or shredded in a salad but my favourite is definitely roasted (with sweet potatoes and beets, yummmm!)

You can try this recipe on my recipe tab, Garlic Brussels Sprouts, or this one from Food.com, Cream of Brussels Sprout Roasted Garlic Soup (maybe my new favourite soup). 

Let me know what your favourite ways to enjoy brussels sprouts are, or any of the other brassica foods.  I always love to try new recipes.

In good health,
​Cheryl