Going Back to Nature – Herbs to Heal You

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Using herbs is an easy way to purify your body, mind, and soul. Herbs have been used for centuries for spiritual reasons, to spice up food, or as homemade remedies for ailments (ie: cold, sore throat). Today, I will show you ways to use them in your daily lives, either for their fragrance, for their healing powers, or in yummy recipes.

Health Benefits

Herbs contain unique antioxidants (vitamins/minerals and enzymes (proteins in your body that assist in chemical reactions) believed to play a role in preventing the development of chronic diseases such as cancer, heart disease, stroke, arthritis, etc.), essential oils, vitamins, and many other plants derived nutrient substances, which help our body fight against germs, toxins and help boost our immune system.

Essential oils can also do a lot more than just smell good. They have been found to have anti-inflammatory function; which makes it an important remedy for relief in individuals with inflammatory health problems such as rheumatoid arthritis, osteo-arthritis and inflammatory bowel conditions.

Essential oils and herbal supplements are also widely used to help treat certain emotional and mental states. Individuals having trouble sleeping, feeling anxious, or in need of an energy boost could benefit from them. Some people choose to use them in pill form, others use them directly on their skin (essential oils where you would put perfume: palm of hand, back of neck, etc.), in a diffuser, or even in a bath. The most popular ones are St John’s Wort (for depression), peppermint (helps with nausea, stomach issues, and overworked muscles), lavender (Go-to oil that does anything from improves sleep to combats joint pain), and rose (ultimate women’s oil: improves hormonal balance, improves look/health of skin)

Herbs in our diet

The easiest way to use herbs seem to be in the kitchen. Here are a few ways to use herbs in your food/drink preparations:

  • Fresh leaves can be used in the preparation of soups and herbal sauces. Try adding a few bay leaves to your favorite sauce or stew. It won’t overpower your dish, but will give it a little “je ne sais quoi”. Expect people to ask you for your recipe!
  • Chopped, fresh herb leaves can add richness to vegetable and fruit salads. My favorite: Add Basil in a tomato and balsamic vinegar salad – yum!
  • Use in marinade. Take your favorite marinade and add another layer of flavor by adding your favorite herbs. Try a simple lemon and sage marinade over chicken.
  • Herbal leaves and plant parts are a popular choice to flavour drinks. Use herbs in smoothies, or try making your own herbal tea blend. Try making your own spearmint and lemongrass herbal tea (1/2 tsp. of both herbs per cup in boiling water. Let steep for 5-10minutes); this herbal tea is amazing for digestion.
  • Fresh vs dried. Rule of thumb: use fresh when possible, and use half the amount if using dried. If you’re making a recipe which asks to use fresh and you would like to use dried (or vice versa), there’s no problem. Just remember to use less dried herbs since they are more concentrated in flavour, which could lead your dish to have an overpowered, bitter taste.

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Guide to Fresh Herbs

For your convenience, here’s a list of popular herbs and their flavour profiles. Hope this helps you add them to your favorite dishes:

  • Cilantro – Also called coriander, is one of the world’s most popular herbs. The sweet stems and leaves are usually eaten raw, added after a dish has been cooked. The leaves and seeds have two distinct flavours: The seeds are very aromatic, and the leaves have an earthy pungency. Coriander is often used in asian cuisine.
  • Parsley – From flat-leaf to Italian, parsley is one of the most common and best known garnishing herbs used in the West. Cooking with parsley enhances the flavour of other foods and herbs. It’s most often used in sauces, salads or garnished over a dish at the end of cooking for a flash of colour and a fresh taste.
  • Basil – Basil has a floral anise like flavour and aroma. It is one of the few herbs to increase its flavour when cooked. It is most often associated with Mediterranean foods like pesto and tomato sauce.
  • Mint – Cooling, peppery, and refreshing are words often used to describe drinks and food served with mint. It is commonly associated with sweet treats (like chocolate mint), but does have its place in the savory world too (like mint jelly over lamb). Fresh mint mixes well in vegetable and/or fruit salads, and makes a great digestive teas.
  • Rosemary – If left to grow freely outside, rosemary will take the appearance of a small ever green tree. Its flavour is best described as being “woody” or pine-like. Rosemary’s spiky leaves can be used either fresh or dried, but remember that a little goes a long way.
  • Thyme – Thyme can be paired with nearly any kind of meat, poultry, fish, or vegetable. To use fresh thyme: peel off the leaves from the woody stem by running your fingers along the stem. Good fact: Thyme is known to be a digestive aid and to help break down fatty foods.
  • Sage – Most people recognize this herb from the taste of their favorite Thanksgiving stuffing. Sage is an herb in the mint family. Its long, greenish-grey leaves take on a velvety texture when rubbed. The flavor can be somewhat overwhelming (particularly dried sage), so start off with a small amount and build on that. It has been long been used with sausages because if its preservative qualities.
  • Dill – The feathery leaves of the dill plant adds a pleasant anise-like flavor. It is most often found in pickles, but also widely used in seafood dishes.

No matter the reason that you are using herbs, those power plants are packed with flavour, health properties, AND best of all, has little to no calories (approx. 3-5 calories per Tbsp.)!

*Remember that you know your health situation better than I do. Please consult your doctor or health care professional before trying anything new.

15 easy ways to lose weight

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Are you looking for easy ways to lose weight? Have you hit a plateau and looking to lose those last stubborn pounds?

A successful weight loss remains a healthy, calorie-controlled plan combined with exercise. Since we come in all shapes and sizes out there, please disregard the myth that to lose one pound of fat, you need to create a deficit of 3500 calories. Instead, go for a modification of your current health habits. I believe in small changes = BIG results. That being said, you need to put a little effort into your daily life (nutrition and fitness activity) to get the results you want.

 Here’s a few diet and exercise ideas that you can use and/or modify in your daily life.

 Diet Strategies

  • Skip the large bakery muffin in favor of 1 slice of ancient grains (or gluten free) toast topped with 1 tablespoon of your favorite nut butter.
  • Take milk or milk substitute (ie: almond, soy) instead of cream in your coffee.
  • Skip the cheese in an omelet and a lunchtime sandwich.
  • Replace your afternoon ice cream or frozen yogurt with ground nuts.
  • Resist the handful of M&M’s (or any sweets) at the receptionist’s desk. Instead : bring more healthy snacks at work.
  • Switch from a tea latte to a naturally flavoured tea.
  • Cut the sugar and have a vodka and soda instead of a margarita at happy hour.

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 Exercise Strategies

  • Jog or walk for 20 minutes. When you achieve that goal, try jogging to a 5km.
  • Make it a family activity by playing with your kids.
  • Spin for 30 minutes at a moderate pace.
  • Do 1 hour of housework.
  • Do 35 minutes of power yoga/pilates.
  • Shovel snow for 30 minutes.
  • Run up stairs for 15-20 minutes.
  • Dance for 40 minutes.

*Remember that you know your health situation better than I do. Please consult your doctor or health care professional before trying anything new.

Don’t Be Afraid of the Dark…Chocolate

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Another holiday is just around the corner, and supermarkets are filled with candy and chocolate goodies. I won’t spend too much time in this article explaining why sugar filled, artificial colours and flavours, and sometimes hydrogenated candy is probably not the number one choice. I’ll save that topic for another blog. I’ll concentrate my time on yummy chocolate instead.

Chocolate seems to be a popular choice for many celebratory events or even for just plain enjoyment. Bonus when there’s a health benefit or two! From lowering cholesterol levels, helping memory gain, to stress reduction, there seems to be a research coming up every day on the consumption of chocolate. The newest research published on March 18th 2014, from the American Chemical Society expresses that good “bacteria in the stomach gobble the chocolate and ferment it into anti-inflammatory compounds that are good for the heart.”  (Read more about this research : http://www.acs.org/content/acs/en/pressroom/newsreleases/2014/march/the-precise-reason-for-the-health-benefits-of-dark-chocolate-mystery-solved.html).

Remember that not all chocolate are created equal. Let’s talk about the differences in chocolate quality and what to look for in your supermarket or specialty store.

 Colours, what’s the difference?

  • Dark Chocolate : Call it dark (or black), unsweetened, semisweet, cooking, or bittersweet, these forms of chocolate contain little sugar, fat, and milk products. Dark chocolate usually has a high cocoa percentage, and is sold in stores ranging anywhere from 70 to 99%. Food for thought: Chocolate has received much positive news from health researchers because of its flavanols, which are present in chocolate liquor and cocoa powder.
  • Milk Chocolate: Just like dark chocolate, milk chocolate contains cocoa solids. What makes it different from its “darker” sibling is the addition of milk products (ie: milk powder, liquid milk, condensed milk, etc.) in bigger amounts.
  • White chocolate: White chocolate consists of cocoa butter, milk solids, and sugar. It is not considered to be “real” chocolate, since it does not contain cocoa solids. Although cocoa butter is amazing in body products, white chocolate isn’t recognized as the number one choice for consumption because of its lack of antioxidant properties.

 Chocolate Bars also known as candy bars

Wikipedia defines chocolate bars as “a confection in bar form comprising some or all of the following components: cocoa solids, cocoa butter, sugar, and milk. The relative presence or absence of these components form the subclasses of dark chocolate, milk chocolate, and white chocolate. In addition to these main ingredients, it may contain emulsifiers such as soy lecithin and flavors such as vanilla.” In most of the English-speaking world, a chocolate bar is also referred to as a candy bar. “This is a form of confectionery usually packaged in a bar or log form, often coated with chocolate and sized as a snack for one person. But within that term, a wide variety of products exist, ranging from solid chocolate bars to multiple layerings or mixtures of ingredients such as nuts, fruits, caramel, or fondant containing no chocolate.” (http://en.wikipedia.org/wiki/Chocolate_bar)

In other words, a chocolate bar (or candy bar) is, well, exactly that: candy. It contains some chocolate, which the quality and quantity isn’t always present. If you do decide to treat yourself by eating one, remember that the health benefits found in chocolate won’t necessarily apply to your favorite candy bar. It’s probably a good idea to limit this treat to a few times per year, to prevent sabotaging your diet and health. Look at the ingredient list and be aware that some of those ingredients might make you feel sick and cause issues in your overall health. You’ll find below, a list of what ingredients to avoid and why, before purchasing your favorite candy bar. My goal isn’t to trash any major company, but I do want to make you aware of what you are putting in your body, so that you can make informed choices.

 Be aware of these ingredients in chocolate and candy bars:

  • PGPR: Polyglycerol poliricinoleate (or PGPR) is  described by Wikipedia as “an emulsifier made in a three step process from glycerol and fatty acids (usually castor bean), respectively. PGPR reduces the viscosity of chocolate and similar coatings and compound. It works by decreasing the friction between the particles of cacao, sugar, milk, etc. present so they can flow more easily when melted.” (Wikipedia : http://en.wikipedia.org/wiki/Polyglycerol_polyricinoleate). In other words: It’s a manufactured fat used in lower priced chocolate.

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  • Artificial flavors: Many food products contains “artificial flavors” in their list of ingredients. What does that mean exactly? Artificial flavors are chemical “mixtures” that try to mimic a natural flavor. That means that food companies pays food scientists to come up with ways to trick your taste buds, which tricks your senses in liking that product and wanting more.
  • Artificial colours: I have to say that I’ve had “hands on” experience with food colouring as a little girl and its negative effects on the body (my parents will agree). My mom is a nurse and did lots of research on food colouring when my brother and I were growing up. My parents would almost never allow us to have food with artificial colours. My mom keeps repeating the story of how artificial colours in certain drinks would make me have nightmares when I was younger. My parents discovered this fact when of my aunts (which will remain nameless) served me some “orange juice” (let’s just say it supposedly tastes “tangy”, to not name company names), which I would wake up in the middle of the night talking and crying in my sleep. All that to say, colours like yellow #5 or tartazine were eliminated, and all my aunts were made aware. Now, when talking about white, brown or dark brown (or black) chocolate, you would think that food companies wouldn’t need to add artificial colours. Be careful and read the labels as they can still contain artificial colours to make them more appealing. I would suggest removing artificial colours to your diet, and taking the time to do your own research on certain colours and their side effects (re: Yellow #5, Red # 40, Green #3, etc.).
  • Glucose/Fructose, High fructose Corn Syrup or Corn Syrup : The liver is the only organ that can metabolize fructose in significant amounts. Meaning that when people eat a diet containing a high amount of fructose, the liver gets overloaded and starts turning the fructose into fat. As for corn syrup, we are talking about a glucose-heavy syrup made from corn starch (genetically modified corn is often used). It is used to sweeten processed foods and beverages.
  • Hydrogenated : Partially hydrogenated or hydrogenated, you will want to avoid this trans fat oil.  These trans fatty acids have been shown to be deadly even in small amounts. It would be good idea to leave the packaged food behind to protect yourself from blocked arteries, and weight gain.

Make it yourself

You might also want to make your own chocolate. There’s something therapeutic for the mind and body to know that you’ve successfully made something from scratch. I was lucky enough to spend a few Holidays in Mexico, and brought back raw cocoa nibs. You can also find cocoa nibs at your local or specialty store. Click here for the link to my step by step guide how to make chocolate.

 With this article in mind, you can feel good and guilt-free next time you eat a piece of good quality chocolate!

 From my health to yours,

Sophie Bélisle – Health & Wellness coach

*Remember that you know your health situation better than I do. Please consult your doctor or health care professional before trying anything new.

Sophie’s 4 Mindful Eating Tips – Eat Less and Feel Fuller

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Is your job so busy that you either eat as you work, or need to “gulp” down your meal quickly to get back to your busy schedule? Have you ever been to the movies and wanted some popcorn (which you’ve noticed that sizes are either large or HUGE), and thought to yourself: “There’s no way I will ever finish all of this”, to then realize that most (or all) the popcorn was gone by the end of the movie?

If you answered yes to any of the above questions or can come up with your own personal example, you’re not alone! These are only a few examples to show you how easy it is to get our minds distracted and lose our focus from a natural, healthy, and what should be a pleasurable activity.

The Centre for Mindful Eating (TCME) describes mindful eating as “allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom. By using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body, acknowledging your responses to food (likes, dislikes or neutral) without judgment, and becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating you can change your relationship to food.”

In other words, it’s not just about what you eat, but how you eat that matters. To eat mindfully requires you to pay full attention to your food/meals and to the way you eat. That will help you detect when you are full, and give you a sense of pleasure and connection to what you are eating.

Here are my easy to follow Mindful Eating Tips:

  • Eat when you’re sitting down. Choose a few areas at home and/or at work that are only used for eating and eat only there. Remember: eat, doesn’t rhyme with multitask; your projects will wait for you after your done.
  • Eat Slowly. Find a trick that works for you to slow down and get a chance to truly enjoy your meal with all your senses. Consider the flavors as well as the colors, smells, and textures of your meal. What seems to work for me is putting my fork down between each bite, or getting lost in a good conversation with someone; which allows me to take breaks when it’s my turn to talk.
  • If you notice that you’re not enjoying your meal, choose another option if possible. Not enjoying what you are eating will leave you feeling dissatisfied.
  • Try switching hands. Put your fork or spoon in the opposite hand that you usually utilize to eat. This will force you to work a little harder on hand to mouth coordination, which will help you pay more attention to every bite instead of being on autopilot and inhaling your meal in a few seconds.

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Discover more resources on mindful eating at: http://www.thecenterformindfuleating.org/