Mom On The Glow: 2016

Monday, December 12, 2016

Fruit & Nut Thins - a new addition to my Holiday Baking roster!

I'm always looking for baking inspiration in magazines and online, especially leading up to the Holidays. As much as I love traditions, I also like to a add a few new recipes to my roster - after all there is a world of possibilities out there!  
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I came across this recipe in Chatelaine and thought I could change it up a bit to make it gluten-free so that I could bring it into the office to share with patients. The flavors are really nice. LOVE the orange peel flavor. And pistachio and cherry go really well together too! But it you don't love a specific nut or dried fruit, you can certainly change it up in this recipe - hazelnuts, almonds, cranberries, figs - these would all be great I think! 
 
Fruit & Nut Thins 
 
-3/4 cup shelled pistachios 
-1/4 cup raw almonds 
-1/2 dried cherries 
-zest of one orange 
-zest of one lemon (optional) 
-1/2 tsp. salt 
 
Place the above ingredients into a bowl, then sift the following ingredients into another bowl: 
 
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-2 3/4 cup flour (I used gluten-free but spelt would be great) 
-1/2 tsp salt 
-1 tsp baking soda 
 
Into a saucepan over medium heat add the following: 
 
-1/2 cup butter 
-1/3 cup water 
-1 cup brown sugar 
-1 tsp ground cardamon 
-1 tsp cinnamon 
 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9wlt94mORx09xck8AV3r7aBxKUZUyAWd6UKTQsgaJJR06gzFmL8ehnsoTxQZFTmxDaJCJD9JXW25-iREF7gj4AqGUmi3RauGA5niN6wUOUacWs4qljtwmWR_lwS2YsUWOsOMpQ46k2BUm/s1600/20161204_123423_1481228671107.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9wlt94mORx09xck8AV3r7aBxKUZUyAWd6UKTQsgaJJR06gzFmL8ehnsoTxQZFTmxDaJCJD9JXW25-iREF7gj4AqGUmi3RauGA5niN6wUOUacWs4qljtwmWR_lwS2YsUWOsOMpQ46k2BUm/s320/20161204_123423_1481228671107.jpg" width="180" /></a>Heat the above ingredients for about 5 min. (sugar needs to be dissolved). Pour over nuts mixture, then add the flour mixture. Mix until combined. Line a loaf pan with plastic wrap, with sides overhanging. Transfer the mixture into the loaf pan and flatten it down, covering with the plastic wrap. Transfer to the freezer and freeze at least one hour before slicing. 
 
Preheat oven to 350 C. Remove the loaf pan from freezer, and remove the frozen block from pan by pulling on the plastic wrap. Slice using a sharp knife and transfer slices to a parchment lined cookie sheet, leaving 1/2 inch space between slices.  Bake for 15 min or until golden. For a crispier 'biscotti-like' cookie bake at 300 C for longer.

Fruit & Nut Thins - a new addition to my Holiday Baking roster!

I'm always looking for baking inspiration in magazines and online, especially leading up to the Holidays. As much as I love traditions, ...

Tuesday, November 22, 2016

Raw Cookie Dough Caramel Bar

This is one of those desserts that is NOT disappointing despite being made of super clean ingredients that your body can actually recognize AND use as a source of fuel. It's perfect for that afternoon snack with a little black coffee....yummmm. 
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It's also really versatile. You can make this entirely paleo or vegan, but you can also play around with the flavors. 
 
Raw Cookie Dough Layer: 
1 cup coconut flour (sub oat flour if you are not grain free) 
1 cup cashews 
1/2 tsp salt 
1/3 cup coconut oil (melted) 
1/3 cup maple syrup (sub honey if you are not vegan) 
 
Place the above ingredients into food processor and process until smooth and sticky. Then add one of the following flavor combos and pulse until incorporated: 
Options -  
-for lemon cookie dough, add the zest of one lemon and 2 TBSP lemon juice 
-for chocolate chip cookie dough - add 1/2 cup dark chocolate chips 
-for pecan butterscotch - add 1/2 cup chopped pecans and 1/2 cup butterscotch chips 
 
Transfer into seran lined loaf tin and place in the freezer while you make the rest. 
 
Caramel Layer: 
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1.5 cups dates (if they are really dry soak in hot water for 15 min. then drain) 
2 Tbsp melted coconut oil 
1/3 cup almond butter (sub tahini or sunflower butter) 
1 tsp vanilla 
1/2 tsp salt 
3 Tbsp water 
 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidKUqpHNcec2z1LXTFdp3ysfluDOeSoB6d4eVP_rD5D9XoT-6nzP7fADz8MyRDD9OwznEdVStLVc8Agjj8bqvNEF5JkunT8jLmH3E6i67ECmlDDhrJ2QZA6IkXEEa6walGvu_Dh02l_F3q/s1600/rawcookiedough3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidKUqpHNcec2z1LXTFdp3ysfluDOeSoB6d4eVP_rD5D9XoT-6nzP7fADz8MyRDD9OwznEdVStLVc8Agjj8bqvNEF5JkunT8jLmH3E6i67ECmlDDhrJ2QZA6IkXEEa6walGvu_Dh02l_F3q/s320/rawcookiedough3.jpg" width="180" /></a>Place the above ingredients into food processor. Pulse several minutes until smooth and creamy. You may need to add extra water if it's too thick. Place ontop of cookie dough layer. Place back in the freezer. 
 
Chocolate layer: 
1/4 cup coconut oil OR cocoa butter 
1/4 cup raw cocoa powder 
1 Tbsp almond milk (or milk alternative) 
1 tsp vanilla 
2 Tbsp maple syrup or honey 
 
Melt the above ingredients over medium heat in sauce pan. Once melted let cool slightly then pour over caramel layer. Place back in freezer until set (20 min.) Top with Maldon Sea Salt flakes. You can keep this bar in the freezer and slice off a piece when needed OR keep in the fridge. Enjoy! 
 
 
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Raw Cookie Dough Caramel Bar

This is one of those desserts that is NOT disappointing despite being made of super clean ingredients that your body can actually recognize ...

Tuesday, November 15, 2016

Intermittent Fasting - a Naturopathic Guide

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Ok, First of all I am SO excited to announce that my guide to Intermittent Fasting is FINALLY ready to reveal! It has been months in the making (and over a year of testing). I wanted to make sure I had it just right, but most of all I wanted to be sure it FELT right in my own body. I use myself as a guinea pig for most of the things I recommend to patients, but this became more than a 'test' for me - it actually turned into a way of life, which made it even more important for me to share it in a way that made sense to you all. I don't talk too much about it with people, because the term Intermittent Fasting just sounds so cliche, or intimidating, or just like a fad 'diet' term or something. But it's more. SO much more. It has brought ease to my life, but has also transformed my body (my energy, my performance and my composition). I honestly feel it's slowed the aging process. It's improved my skin. It's improved my immune system. Ok so how did this all come to be? Here is how it happened.</div>
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<tr><td class="tr-caption" style="text-align: center;"><a href="http://momsontheglow.blogspot.ca/p/a-naturopathic-doctors-guide-to.html" target="_blank">BUY NOW</a></td></tr>
</tbody></table>
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About a year
ago while putting together a nutrition presentation I came across research and
MANY articles about the benefits of Intermittent Fasting (IF). I had heard the
term years prior but was never really interested in anything that had to do
with ‘fasting’ (for myself OR my patients) and had never given it much thought.
Over the years as my knowledge and passion for all things nutrition grew, I was
ready to learn more about how fasting could be incorporated into my own life
and to see if it would make any difference to my own routine and lifestyle. I
read as much as I could find on the topic, and figured I was ready to try it on
myself. </div>

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To make a
long story short, my experience with intermittent fasting was life changing in
its simplicity. It was liberating on many levels. I found myself with more time
in the mornings, my emotional attachment to food changed as my cravings for
REAL food increased, and my desire for junk lessened (oh don't get me wrong, there is still pizza and ice cream in my life, but I look forward to jumping back into my lifestyle the following day). </div>
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My fear of hunger
diminished (I used to think I was going into starvation mode, and that somehow my body was shutting down). My appreciation for the digestive and healing process in the body
increased as my recovery time improved after pushing my limits physically (I trained for my first triathlon this past year, and engaged in long workouts I never thought possible). My
workouts yielded greater results as my body became more efficient. My energy
improved, and my blood sugar levels stabilized. One of my biggest concerns was
‘would I lose precious muscle mass’? The answer is ‘no’. I was able to keep my
muscle mass AND burn extra fat while following an IF lifestyle. And the
improved mental clarity and focus was an added bonus!</div>

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My
particular interest in Intermittent Fasting was using a method called the 16:8 method,
which I’ll explain in this manual. As a Naturopathic Doctor, it makes the most
sense to me in terms of how the average person can include IF into their
lifestyle AND it is probably the easiest to do for most people. I also looked at
how we’ve evolved as humans, and now have food available to us 24 hrs. a day if
we want it, whereas our Paleolithic counterparts had to hunt and gather, and
spent MANY hours each day fasting. </div>
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Although there are several IF articles
available online, I found that very few explained the intricacies of IF and
specifically how IF is different for WOMEN and men AND how IF should be done
differently for specific health conditions. The majority of the articles on IF are
written by individuals in the Paleo community as a basic guide or ‘how to’ on
IF, but there was a lot of missing information as far as I was concerned.  I hope to touch on these issues in this
manual, and I hope to set you up for success and NOT frustration with this
added guidance and trouble shooting. If this sounds like something you'd like to know more about, <a href="http://momsontheglow.blogspot.ca/p/a-naturopathic-doctors-guide-to.html">my guide can be purchased as an e-book</a> and emailed to you in a PDF format. I hope that it gets you trying IF - perhaps it's something that you too will enjoy!</div>
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<a href="http://momsontheglow.blogspot.ca/p/a-naturopathic-doctors-guide-to.html" target="_blank">CLICK HERE TO BUY 'A NATUROPATHIC DOCTOR'S GUIDE TO INTERMITTENT FASTING' </a></div>

Intermittent Fasting - a Naturopathic Guide

Ok, First of all I am SO excited to announce that my guide to Intermittent Fasting is FINALLY ready to reveal! It has been months in th...

Tuesday, November 8, 2016

Congee - a miracle soup! (Instant Pot Recipe)

I remember back when I was studying Traditional Chinese Medicine at the Canadian College of Naturopathic Medicine, learning about how different cultures use food to cure different 'imbalances' in the body (what a crazy concept to those of us in North America 
right??). In the Chinese culture they use things like 'Change of Seasons Soup' to support the body during the change of seasons. They add herbs like astragalus, eleutherococcus and ginger into chicken soup to help keep the body from getting sick. My mind was blown - I remember fumbling my way through china town, asking different vendors if they had 'change of seasons soup'...they thought I was crazy. Turns out it's kind of like asking for 'curry' powder in an Indian market - everyone has their own family recipe. I did come home with a selection of dried up barks and berries, and proceeded to make my first batch, which was surprisingly tasty. 
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I also learned about Congee. In fact congee came up A LOT. Turns out it helps everything from digestive upset, diarrhea, weak digestion and as a general prevention for good health. It is commonly served in Chinese households, like us North Americans eat Mac'n Cheese (ok, I know YOU know better than that, but I'm making a point).  
 
Congee is basically a rice porridge, but the magic happens when it is cooked for long period of time, sometimes overnight. The rice completely falls apart, making a thick and slippery soup. From a naturopath's perspective, the rice then releases 'gamma-oryzanol'. Gamma-oryzanol has been shown in studies (mainly in Japan) to ease heartburn, heal ulcers, treat gastritis, and act on the digestive control centers in the brain (thus used as a digestive support and balancer). Pretty cool right? I love using it in my practise for patients with colitis, unspecified gastrointestinal symptoms (IBS), diarrhea, flu, stomach bugs and heart burn. 
 
Congee is a beautifully simple and versatile soup. There are literally hundreds of variations, all with unique healing properties depending what kind of meat, vegetables, seasonings or beans you may add. Back when my husband (then boyfriend) live in Toronto, we frequently enjoyed going for lunch to the local Congee Restaurant - yes, the ENTIRE menu was congee...just different flavors - Chicken, Pork, Beef, Seafood, Vegetable etc. DELICIOUS! 
 
Chicken Congee 
 
Place the following ingredients, in this order into the Instant Pot (if you don't have one, just use a regular pot and do it stove-top - don't worry about the order, just put it all together into the pot). 
 
-1.5 cups long grain Jasmine Rice 
-a few dried shiitake mushrooms (this is optional for flavor) 
-1 strip of wakame (or kombu) 
-1 inch of ginger sliced 
-2 garlic cloves crushed 
-6-8 chicken pieces (dark meat works best - thighs, drumsticks etc) 
-1 carton of chicken broth (optional - can use water) 
-5 cups water 
-sprinkle of sea salt (you will later adjust saltiness with your toppings, so don't use too much) 
 
Set Instant Pot to 25 min. OR bring to a boil in regular pot, turn heat down, and let simmer at least 2 hours (although it gets better the longer you do it).  
 
When serving, top with the following OPTIONAL toppings: 
-bean sprouts 
-green onion 
-sesame oil 
-hoisin sauce 
-sriracha hot sauce 
-peanuts 
-hard boiled eggs 
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Congee - a miracle soup! (Instant Pot Recipe)

I remember back when I was studying Traditional Chinese Medicine at the Canadian College of Naturopathic Medicine, learning about how differ...

Monday, November 7, 2016

Raw Caramel Bites - Vegan & Paleo

Ok so I can't take credit for this recipe AT ALL other than I varied the ingredients based on what I had in the pantry, and I used a combo of like 5 different recipes and just made up my own, but the concept of raw caramel from date puree isn't a new one, nor is the nut/date crust.  
 
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So it all started when my neighbour Karla dropped off a 'raw caramel slice' at my house, and I devoured it all by myself (although i'm pretty sure i was supposed to cut it into at least THREE pieces, because it was REALLY rich, lol). So I asked Karla for the recipe, but it turns out I was out of almonds (so I used walnuts), and didn't have tahini (so I used almond butter). But ok, whatever, I still made it and this is my spin on it I guess! I hope you like it, but if you don't have these items in your pantry, just substitute like I did:) 
 
 
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Raw Caramel Bites</div>
 
Crust: 
-1 cup nuts (walnuts, pecans or almonds) 
 
 
-1 cup dates (soaked if they are really hard) 
-1 Tbsp coconut oil 
-pinch of salt 
 
Blend the above ingredients in a food processor until only small pieces of nut are visible and it sticks together. Press into a seran-lined loaf pan if your are doing 'slices', or into a mini-muffin tin for 'bites'. The seran wrap is important to get the finished product out! Put into the freezer until you are ready for the next layer 
 
 
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Caramel Layer 
-1 cup dates (soaked) 
-1/2 cup almond butter (or nut butter of sunflower butter, or tahini) 
-1/4 cup coconut oil 
-1/4-1/2 cup maple syrup (depending how sweet you like it) 
-pinch of salt 
-water - depends on your final consistency. Add 2-4 TBSP to make it slightly gooey - you can see from my pic that it's pretty thick. 
 
Blend the above ingredients until you reach the consistency of caramel (see picture). Spread this on the first layer - the colder the first layer is the easier it will be to spread this layer on top without disturbing it. I wet my hands and pressed it down - it does NOT flow. Place back in the freezer 
 
Chocolate Layer 
-1/4 cup raw cacoa powder 
-1/4 cup coconut oil or cocoa butter 
-2 Tbsp maple syrup 
 
Melt the above ingredients on a low heat until melted. Whisk together. Pour over caramel layer. Place back in the freezer and WAIT! It will harden within 20 min or so. You can pull it out of the pan/muffin molds and slice or enjoy. 
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Raw Caramel Bites - Vegan & Paleo

Ok so I can't take credit for this recipe AT ALL other than I varied the ingredients based on what I had in the pantry, and I used a com...

Saturday, October 29, 2016

Gluten-free Protein Pumpkin Pancakes

I have several cups of pumpkin puree that I need to use up over the next few days, and this recipe used up lots! The texture of these turned out great, unlike some of my past pancake creations (I drive my kids crazy always experimenting) ! 
I don't know about you, but I hate how I feel after standard pancakes, like I could take a nap 15 min after eating them. I hate that sugar crash. when I eat pancakes there HAS to be a protein component or at the very least a healthier flour version than wheat. This pancake has both of these requirements! 
I used Quinoa flour, but if you don't like it's strong flavor feel free to swap out with spelt, buckwheat, a mix of almond/coconut flour or another gluten-free blend! 
 
Recipe  
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-1 cup pumpkin puree 
-2 eggs 
-3/4 cups quinoa flour 
-1 TBSP baking powder 
-1 tsp pumpkin pie spice 
-1 tsp cinnamon 
-pinch of salt 
- I scoop vanilla protein powder (I used whey) 
-3/4 cup water or milk alternative (adjust liquid to how thick you like the batter) 
Optional: add 1-2 TBSP ground flax/chia/hemp hearts 
 
Put all ingredients into the blender and blend. Pour into a hot pan and flip when golden 
 
Pumpkin pie yogurt topping 
-1 cup plain or greek yogurt 
-1/2 cup pumpkin puree 
-1 tsp pumpkin pie spice 
-2-4 TBSP maple syrup

Gluten-free Protein Pumpkin Pancakes

I have several cups of pumpkin puree that I need to use up over the next few days, and this recipe used up lots! The texture of these turned...

Wednesday, October 26, 2016

Roasted Cauliflower Curry Soup

This was a simple creation that I made to use up a head of cauliflower that had been siting in my fridge for a few days. If you like the deep flavours of curry as much as I do you will love this soup. 
As a naturopath I appreciate the anti-inflammatory effects of this soup - you get the double benefits of using 'cruciferous' veggies (cauliflower, brussel sprouts) which are amazing at balancing your estrogen levels and helping the liver detoxify, and the antioxidant and anti-inflammatory effects of the turmeric. 
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Ingredients: 
-1 head of cauliflower 
-1 onion, chopped 
-2 garlic cloves, crushed 
-2 carrots, chopped 
-1 liter Broth (chicken, vegetable or just water) 
-Olive oil 
-Sea Salt & Pepper to taste 
-1-2 TBSP curry (depending how spicy you like it) 
-1 TBSP turmeric 
-optional: brussel sprouts for garnish 
 
Turn on your oven to 425. Separate your cauliflower into large florets. Drizzle with olive oil, sprinkle with turmeric and salt and give them a toss. On a separate pan place your cleaned brussel sprouts and toss them with olive oil and some salt. Place both pans into the oven. 
 
Remove the cauliflower after 15-20 min- it should be slightly firm still, not cooked all the way through (leave the brussels in the oven for 40 min to fully roast them). Place the cauliflower into a food processor and pulse to 'rice' the cauliflower (it should have the look of rice when you are done). Set aside. 
 
In a pan on medium-high heat add 1-2 TBSP olive oil, curry, salt, onion, garlic and carrots. Sautee until soft. Add your liquid and continue cooking for 15 min (you can add less or more liquid depending how you like your soup. You can now either puree this mixture or leave it as is. Add your cauliflower back in. Serve into bowls with a few roasted brussels on top, and a splash of hot sauce!

Roasted Cauliflower Curry Soup

This was a simple creation that I made to use up a head of cauliflower that had been siting in my fridge for a few days. If you like the dee...

Gluten-free Apple Caramel Cake!!

I have made SO many versions of this cake by now, and it always turns out satisfying, whether you want to go full gluten-free, spelt version, or good old wheat flour.  
What sets this cake apart is the VAST amount of apples that it uses, and very little dough. The 'icing on the cake' (no pun intended) is the caramel sauce that gets poured over the cake at the end, leaving it moist and sweet! 
 
INGREDIENTS FOR THE CAKE 
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-4 cups chopped apples 
-3 cups gluten-free flour (or your flour of choic) 
-1 cup brown sugar (or coconut sugar) 
-3/4 cup melted coconut oil (or butter) 
-3 eggs 
-2 tsp vanilla 
-1 tsp baking soda 
-1 tsp salt 
-1 TBSP cinnamon 
 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8h3Q3ZVz9lAjqS1Q-gsX4_sy-RVzDwxsgbWUlllXR0flA5ja5t0kjH54njHzBGokIy30WjKFkKlQf_Rujf70boojtWIDjqXNWpch2aziqCqgqlT-gKi5TFD1S4Fbp9uzhgqd2GjcP-f5x/s1600/20161023_161610_1477486895020.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8h3Q3ZVz9lAjqS1Q-gsX4_sy-RVzDwxsgbWUlllXR0flA5ja5t0kjH54njHzBGokIy30WjKFkKlQf_Rujf70boojtWIDjqXNWpch2aziqCqgqlT-gKi5TFD1S4Fbp9uzhgqd2GjcP-f5x/s320/20161023_161610_1477486895020.jpg" width="180" /></a>Beat the coconut oil, sugar and eggs until smooth. Add the flour, baking soda, salt, cinnamon and vanilla - blend until incorporated (don't over mix). Add the flours and mix until even. Plop it all into a parchment lined 9x13 pan (the batter will seem really THICK, and like there are too many apples and not enough batter, but that's fine). Smoosh it all down, and bake at 360 for 40-45 min. After cake is done, make your caramel sauce and pour over the top. 
 
INGREDIENTS FOR THE CARAMEL SAUCE (pour this over baked cake) 
*Note: I have tried different versions of this - some thick, some thin, some vegan, some full dairy. Whatever your preference, the cake will taste nice. Here's 3 versions I've tried: 
 
Regular Caramel sauce: 
-1 cup brown sugar 
-1/2 cup butter 
-pince of salt 
-1/4 cup cream (VERSION 2 - I used 2 tsp of powdered skim milk one day because I didn't have cream, and the Caramel got REALLY thick, like candy!!). 
 
Bring all ingredients to a boil, turn down heat and continue stirring for 3 min (it should be bubbling). Pour over cake. 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNf5Qi6rkcbGUazV8BaG6oQhVj1jusP9n-uvUmdBQsJmSWtMDz3CnB2ChFq0PxvJNHkyDIdO2x63Co0cv8AQXRChr1nat_DAK84Zask_yViCuFVLzZuuRAcChdstDONEDw57oDWei-M-wc/s1600/20161016_164033_1477486894537.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNf5Qi6rkcbGUazV8BaG6oQhVj1jusP9n-uvUmdBQsJmSWtMDz3CnB2ChFq0PxvJNHkyDIdO2x63Co0cv8AQXRChr1nat_DAK84Zask_yViCuFVLzZuuRAcChdstDONEDw57oDWei-M-wc/s320/20161016_164033_1477486894537.jpg" width="180" /></a> 
Vegan Caramel Sauce: 
-1 cup brown sugar 
-1/2 cup butter-flavored coconut oil 
-pinch of salt 
-1/4 cup almond milk 
 
Follow same instructions as above 
 
To watch the BEHIND THE SCENES making of this cake with my daughter <a href="https://www.youtube.com/watch?v=znvkjvEVVLg">CLICK HERE!</a>

Gluten-free Apple Caramel Cake!!

I have made SO many versions of this cake by now, and it always turns out satisfying, whether you want to go full gluten-free, spelt version...

Sunday, October 9, 2016

How to Beat Thanksgiving Bloat!

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How to Beat the Thanksgiving Bloat!</div>
 
<div style="margin: 0px 0px 11px;">
By Dr. Anna Falkowski, Naturopathic Doctor</div>
 
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Fall is such a beautiful season here in Canada – the
changing leaves, the crisp fall air and of course</div>
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 the last harvests of the
season! Thanksgiving is a wonderful time for many Canadians to celebrate
gratitude, family, and the bounties of Fall – pumpkins, squashes, turkey and
cranberries! This amazing celebration usually ends with a bloated belly and the
need for a nap! Here’s some strategies to enjoy Thanksgiving without getting
into digestive turmoil and sabotaging your healthy lifestyle! 
 
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Proper Food Combining:
One of the issues that arises at most Thanksgiving meals is the plethora of
different foods – sampling even just a little of so many options can wreak
havoc on someone with weak digestive function (and even those with a stomach of
steel!). Go in with a game plan – we know that proteins and starches require
different enzymes and stomach acidity to digest properly AND their digestion
happens in different sections of the digestive tract.  If you want to enjoy the turkey, skip or
minimize the starchy carbs (breads, stuffing, potatoes) and instead decide on a
few veggie side-dishes. Try to stick with 3-4 sides and skip things that are
covered with creamy dressings (digesting dairy along with your big meal will
leave you bloated and gassy). </div>
 
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM0ooitWqE5IOVfIZP2Cru2imBk4I7zb6tl2WMEwwzgwIfWQRJZA7uOlPURF_QP77iIViuhrN2umRO2A0HrlcKtk9k01R8SoJoJjbX6Au-iO7QJkEeRr-80uJXgxq3Zb0RyPDTBvL2kAuv/s1600/pumpkin.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM0ooitWqE5IOVfIZP2Cru2imBk4I7zb6tl2WMEwwzgwIfWQRJZA7uOlPURF_QP77iIViuhrN2umRO2A0HrlcKtk9k01R8SoJoJjbX6Au-iO7QJkEeRr-80uJXgxq3Zb0RyPDTBvL2kAuv/s320/pumpkin.jpg" width="320" /></a>Dessert: To allow
for proper digestion of your dinner, try to leave some time between dinner and
dessert. If you consumed turkey, it can take 2 hrs for it to move through your
system before you’re ready to properly digest the next thing. I know it seems
like a long time, but this would be the perfect time to take that fall walk or
play some games with the family before moving on to dessert. Not only will your
gut be thankful, but you’ll enjoy the dessert so much more!</div>
 
<div style="margin: 0px 0px 11px;">
A special note about
fruit: consuming raw fruits with other foods can be really stressful on
your gut! Fruit is best eaten on its own 30-60 minutes before a meal (or 2
hours after). So if apple picking is part of your plan, do so prior to dinner
to allow for proper digestion!</div>
 
<div style="margin: 0px 0px 11px;">
Include Activity:
We’re not just talking about burning off those extra calories that we consumed
at dinner – we’re talking about the physical effect of movement on your bowels!
Moving your body actually helps physically push your food through your
digestive tract, and helps to release the trapped gases from the fermentation
process that happens in your gut! Sitting around for an extended time will
promote belly bloat and discomfort (those of you with desk jobs know what I’m
talking about!). Plan to include a fall hike, a trip to the orchard, or even
some family games at home that get you all moving (Wii Fit, Twister, Table
tennis tournament etc). This is the perfect break between dinner and dessert!</div>
 
<div style="margin: 0px 0px 11px;">
Alcohol: Often
included at celebratory meals, consuming alcohol around meals can have several
negative consequences. Alcohol relaxes the esophageal sphincter, allowing the
acidic contents of the stomach to make their way into your esophagus, which
causes the symptoms of heartburn. For those of you with any irritable bowel
conditions, alcohol will worsen both constipation and diarrhea. Another
consideration is that often people will end up consuming WAY more food than
they intended after consuming a few alcoholic beverages. If you can relate to
any of these symptoms, you may be best sipping a glass of red wine SLOWLY over
the course of the evening!</div>
 
<div style="margin: 0px 0px 11px;">
If all else fails,
fall back on digestive aids! Many individuals benefit from including
certain digestive aids when consuming a larger than normal (or more diverse
than normal) meal. Digestive enzymes for example can be taken with your meal to
support the proper breakdown and assimilation of your foods. Your dose will
depend on the size of the meal you consumed (on average, 2-4 capsules may be
required). I recommend a ‘broad-spectrum’ digestive enzyme as it contains the many
different enzymes required to breakdown carbohydrates, fats and proteins. I’ve
even recommended them to people after a meal when they’re suffering from
indigestion.  Digestive bitters are
another option – they have been used for hundreds of years in different
cultures to ‘prime’ the digestive tract for receiving food. Bitters are strong
botanical extracts that come in liquid form, usually in an alcohol base (like a
typical botanical tincture). Bitters work on a reflex pathway.  Once their bitterness is tasted in the mouth
– they stimulate the liver to release bile and the stomach to produce
hydrochloric acid (which is necessary for activating your digestive enzymes).
They ‘excite’ the digestive tract so to speak, alerting it to the fact that a
complex meal is about to enter the system! When taking a bitter, be sure to
actually ‘taste’ it (don’t try to dilute it in a sweet juice – it will numb the
effect). I recommend taking bitters 15 min. before a meal, but you can also
take them after the meal to help with bloating and gas. Another amazing factoid
about bitters is that they curb sweet cravings, so perhaps you’ll eat less
dessert!</div>
 
<div style="margin: 0px 0px 11px;">
I hope that you enjoy the beautiful celebration of
Thanksgiving, and that you spend it with your loved ones focusing on all the
joy in your life (not distracted by indigestion!). Have a wonderful
Thanksgiving!</div>
 
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 </div>
 
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How to Beat Thanksgiving Bloat!

How to Beat the Thanksgiving Bloat! By Dr. Anna Falkowski, Naturopathic Doctor Fall is such a beautiful season here in Canada – the ...

Wednesday, October 5, 2016

Cookie dough Pumpkin Balls...an experiment gone yummy!

I love to roast pumpkins this time of year, and today I had two little guys that I roasted and pureed to use in smoothies, pancakes, muffins, loaf, dinner and more! Yup, I love ALL things pumpkin. I reserved some of the pumpkin puree for immediate use, and wanted some pumpkin in my belly ASAP, so I made these no-bake delicious pumpkin balls. 
 
I didn't know what I was doing at the start, but kept adding things until the consistency was right. I hope I have the amounts right for you:) But I think it's basically no fail, just add extra coconut flour if it's not firm enough OR extra pumpkin if it's too dry 
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Here goes! 
 
Ingredients: 
-1 cup pumpkin puree (either canned, or roasted pumpkin) 
-1 cup ground almonds (or almond flour) 
-1/2 cup coconut flour 
-1/4 cup ground flaxseed 
-1/4 cup honey (less or more depending how sweet you like it) 
-1/4 tsp sea salt 
-1 tsp Pumpkin Pie Spice 
-1 tsp Cinnamon 
 
Put all ingredients into the food processor and mix until it sticks together. Check to see if the mixture sticks together when you pinch it, but is not TOO wet. If it's too wet (your pumpkin puree may be more or less watery), add more coconut flour. 
 
NOTE: be careful with how much coconut flour you use - it will continue to absorb moisture as it sits, so don't make it TOO dry! 
 
Roll about 1 Tbsp into balls using your hands. As an option, roll each ball in cinnamon or cinnamon sugar (I used cinnamon and Lakanto brand Monk fruit sweetener). 
 
Refrigerate the balls - they will firm up further! 
 
NOTE: These balls are paleo, gluten-free, grain-free, and dairy-free! To make them vegan, sub the honey for maple syrup! 
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Do you want more pumpkin recipes?</div>
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Try my <a href="http://momsontheglow.blogspot.ca/2015/04/superfood-pumpkin-pie-balls.html">Superfood Pumpkin Balls here</a></div>
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or my <a href="http://momsontheglow.blogspot.ca/2015/12/paleo-pumpkin-cheesecake.html">Paleo Pumpkin Cheesecake</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4ZtLEAUPwr0jTfUv3AoKNJt1GSfUgtmKKQGnYFZ7CQPzyUHnuHkfb-aY4sM441ULT_JDhbeDPUnbGwNZO3knyZIkkLrj-NM_CZShPYr3Tcr9Tn-pq6H994vVTtGzU5h0kzlXQkBHEU-r0/s1600/pumpkincheesecake.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4ZtLEAUPwr0jTfUv3AoKNJt1GSfUgtmKKQGnYFZ7CQPzyUHnuHkfb-aY4sM441ULT_JDhbeDPUnbGwNZO3knyZIkkLrj-NM_CZShPYr3Tcr9Tn-pq6H994vVTtGzU5h0kzlXQkBHEU-r0/s320/pumpkincheesecake.jpg" width="306" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRGWZ2qVycPZl3q409vLOo4r5nqcTKr95qTYxccRU9OtaFuQuKBCR9ccAmOi1JNcBjZnGB97e7jh7Bx0NvRBR51bTkaC__Q51NHwyY2LR0_52XS8Hdb_bS8soi4oym84CQ3HYasd6r9N70/s1600/pumpkin.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div>
 
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Cookie dough Pumpkin Balls...an experiment gone yummy!

I love to roast pumpkins this time of year, and today I had two little guys that I roasted and pureed to use in smoothies, pancakes, muffins...

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