Category: Health tips

Is Your Health a Problem or a Constraint?

Posted on | by Tara Gignac, ND | Leave a Comment on Is Your Health a Problem or a Constraint?

One of my favourite bloggers is Seth Godin. Recently, he wrote about the difference between a problem and a constraint.

Here is his definition of the two: “A problem is solvable. A constraint must be lived with.”

Seth is a business writer, but the insight can be applied just as readily to health. Many of today’s chronic health problems are being billed by conventional medicine and the media as constraints – something we have to live with, instead of solve.

When we say, “It’s in my genes,” we’re looking at health through the lens of constraints. When we say, “There’s nothing I can do about my high blood pressure/high cholesterol/Type II diabetes,” we’re seeing more constraints – diseases, conditions and labels that have to be “lived with” and managed.

But research and experience is telling us a different story: many of our so-called “diseases” aren’t constraints. They’re just problems. They’re the result of poor diet, sedentary lifestyles and chronic stress.

And those are things we can fix.

When you see a health concern as a problem, not a constraint, it means that YOU can solve it. That’s empowering stuff.

Isn’t it time someone cared about your health like you do?

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No More Fat Talk?

Posted on | by Tara Gignac, ND | Leave a Comment on No More Fat Talk?

Last week was “Fat Talk Free Week” in the US, a a campaign to bring awareness to how common conversations can contribute to poor body image, low self-esteem, and eating disorders.. What a great idea! During the week, participants at 35 college campuses across the US tray to eliminate statements about weight, fat, clothes, and other negative self-image topics.

There’s good reason for the campaign. Statistics show that body dissatisfaction leads to eating fewer fruits and vegetables, and even doing less exercise – it seems we really are what we believe. Focusing on your weight and how much you hate yourself for it will never get a carrot in your month (or at least not one that isn’t followed by a bag of cookies). Focusing on health, and your right to be healthy and vibrant, is the only way help facilitate healthy lifestyle choices.

If you need a more compelling reason to not trash talk yourself, read the book, Like Mother, Like Daughter by Debra Waterhouse.  It’s an eye opener and will very much change how you talk about yourself, your weight and your choices. And check out the video below.

-Tara

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Healing Cancer from the Inside Out

Posted on | by Tara Gignac, ND | Leave a Comment on Healing Cancer from the Inside Out

We had our second StoneTree movie night here in Collingwood last Thursday. We watched the second half of the documentary, Healing Cancer from the Inside Out, which challenges many of our accepted beliefs about disease, healing, and diet.  Definitely worth a watch for everyone.

The evening was a great success, with 12 people showing up for green tea, organic popcorn, and an excellent discussion after the film.

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Recipe: Black Bean Dip

Posted on | by Tara Gignac, ND | 1 Comment on Recipe: Black Bean Dip

black-bean-dipThis super-easy and inexpensive snack will have even the pickiest kid asking for more. And because black beans are high in iron, magnesium and folic acid, both parents and kids can be happy!

Ingredients:

  • 1 can of black beans – drained
  • ¼ cup olive oil
  • 2-3 cloves of garlic finely chopped (if you are using the jarred chopped garlic use 2-3tsp)
  • ½ -1 tsp sea salt

Directions:

  • Gently heat oil and garlic in a pan until garlic is fragrant and slightly toasted (about 2 min).
  • Place beans in a food processor, blender or a bowl that can be used with a hand-blender
  • Pour oil and garlic mix over black beans
  • Add sea salt
  • Blend until all beans are mashed – about 1-2 min

If the mix is a little dry, you may need to add a little more oil – about 1-2 tbsp. Serve with organic corn chips or rice crackers for a gluten-free and vegan snack! – Tara

Image: Pinch My Salt

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The Dirty Dozen: Choosing Produce With Less Pesticide

Posted on | by Tara Gignac, ND | 3 Comments on The Dirty Dozen: Choosing Produce With Less Pesticide

picture-4As organic food begins to occupy more and more space in grocery stores, you may have found yourself standing in the produce aisle wondering whether organic produce is worth the price. And if you can’t get organic, or it’s not in your budget, how do you make produce choices that limit your pesticide exposure?

In short, when does organic matter the most?

The Environmental Working Group decided to answer that question by studying the pesticides present on 47 different fruits and vegetables. From that, they released what they called the “dirty dozen” – 12 foods that you should avoid or buy organic whenever possible.

The EWG estimates that you can lower your pesticide exposure by up to 80% by focusing on the low-pesticide foods and/or eating the “dirty dozen” in organic form.

The Dirty Dozen: The 12 Most Contaminated

  • Peaches
  • Apples
  • Sweet Bell Peppers
  • Celery
  • Nectarines
  • Strawberries
  • Cherries
  • Kale
  • Lettuce
  • Grapes (imported)
  • Carrots
  • Pears

The Clean 15: The 15 Least Contaminated

  • Onion
  • Avocado
  • Sweet corn
  • Pineapple
  • Mango
  • Asparagus
  • Sweet Peas
  • Kiwi
  • Cabbage
  • Eggplant
  • Papaya
  • Watermelon
  • Broccoli
  • Tomato
  • Sweet Potato

You can read the full list of all 47, ranked from highest to lowest, or better yet, there’s a free wallet card to help you remember next time you’re shopping, and even an iPhone app!

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Recipe: Homemade Chicken Soup

Posted on | by Tara Gignac, ND | 2 Comments on Recipe: Homemade Chicken Soup

Collingwood Naturopathic Chicken SoupThis a fast, and easy lunch in our home, and by using the organic soup stock below, you can save the trouble of making your own. Plus it’s the only stock I’ve found so far with no MSG!

Ingredients

  • 1 cooking onion diced
  • 1-2 tsp of olive oil
  • Salt and pepper to taste
  • 1 box of PC Organics chicken stock
  • 1 handful of baby carrots diced or 1 carrot diced
  • 1 big potato or 2 small potatoes diced
  • 1 handful of egg noodles (or corn noodles, rice noodles or rice if gluten free diet)
  • Anything else you want to throw in!

Sauté the onion in oil with salt and pepper until soft (if you have leftover chicken from a meal, throw some in here, too.)  Pour in a box of broth.  Add diced vegetables.  Bring to boil and add the noodles.  Cook until veggies and noodles are soft.

Serves four small servings – and I don’t know a single picky kid who won’t eat this meal. Enjoy! -Tara

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Recipe: Quinoa Hot Cereal

Posted on | by Tara Gignac, ND | 6 Comments on Recipe: Quinoa Hot Cereal

quinoa cerealQuinoa (pronounced keen-wa) is like rice, but a little more nutty. It was a staple in the diet of South American Indians (who considered it a sacred food) for centuries, but only arrived in North America in the last 30 years or so.

What’s powerful about it is that it’s a full protein – unlike other vegetarian proteins that do not have all the amino acids. That makes it a great choice for vegans who might be worried about their protein intake. For everyone, though, it’s delicious, and contains lots of manganese and other nutrients.

I use it where I would use rice.  Because it’s gluten free, it also makes a great substitute for couscous in a couscous salad..

As a breakfast, it’s a very yummy alternative to oatmeal.  This one’s a recipe for the crock pot.

  • 1 ½ cups quinoa – rinsed well
  • 4 cups water – you can use rice, soy or almond milk for a creamier texture.
  • 1 cup chopped dried fruit like raisins, dates, apricots, cranberries, etc. of your liking (or leave this out if you don’t like it)
  • ½ tsp cinnamon

Toss everything in the crock pot (that’s the beauty of crock pots!), and cook on low heat all night. Add honey or some maple syrup in the morning if desired, and enjoy!

-Tara

PS – The photo is from The Vivacious Vegan – a great source of info and recipes!

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31 Days and Counting: Finding the Value of Daily Exercise

Posted on | by Tara Gignac, ND | Leave a Comment on 31 Days and Counting: Finding the Value of Daily Exercise

icytaraI don’t always make resolutions, but at the beginning of each New Year I do take the time to reflect about the past year of my life and think about what future actions I could take to make my coming years better in some way.

Although we are an active family and I’m committed to exercise and a healthy lifestyle, I decided to stretch myself more this year. On January 1st, I committed to exercising at least 30 minutes per day for the next 365 days.  The exercise can be anything that is consistent and sustained for at least 30 minutes – walking, running, yoga, x-country skiing, biking or any other moderate activity. It doesn’t have to be intense, just daily.

I set this goal for a number of reasons, but there is one reason that stands out: The busier life gets, the easier it is to have the things we do to support and maintain our health get further and further down the list of priorities.  By setting this goal and committing to it every day (as opposed to a certain number of times per week), getting my 30 minutes in is one of the first things I think about when I wake up.  I consciously make time in my schedule to make sure it gets done.

After completing my first 31 days I realize how many days in the past I would have missed an opportunity to get outside, breathe fresh air and move my body and blood.  Not because I didn’t have the time, but because I didn’t use my time for this critical part of healthy living.  We all have 30 minutes a day to walk, but there are plenty of days when your life gets a hold of you and the day is over before you’ve had a chance to even think about exercising.

I already feel stronger and healthier. And that’s just the tip of the iceberg. If you’re wondering whether it’s worthwhile, here are a few more benefits:

  • You’ll sleep better (and so will your kids if they join you!)
  • You’ll reduce your risk of diabetes, heart disease, cancer, osteoporosis, and almost every other non-congenital condition on the planet
  • You’ll improve your mood and stave off seasonal affective disorder (SAD)
  • You’ll likely notice a change in your body in terms of your body fat and how your clothes fit
  • You’ll boost your immune system and reduce your likelihood of colds and flus

If you’re interested in jumping aboard my 365 days of active living, I encourage you to do so – there’s no need to wait until next January. Recruit a friend. Buy an iPod and use that 30 minutes to learn a language, listen to books, download a great podcast on active living,  or groove to your favorite tune. Or just use the time to disconnect, de-stress and enjoy some solitude.

Only 334 more days to go!

-Tara

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Book Review: Healthy at 100

Posted on | by Tara Gignac, ND | 1 Comment on Book Review: Healthy at 100

healthy_at_100

In Healthy at 100, John Robbins explores the lifestyles of four of the world’s longest living cultures: the Abkhasians of Southern Russia, the Vilcabambans of Ecuador, the Hunza of Northern Pakistan, and the Okinawans of Japan. The cultures all share an extraordinarily high number of centenarians, and a low incidence of most of the chronic diseases of Western culture.

The essence of the book is an effort to discover what these four long-living cultures have in common. While the discoveries may not be entirely surprising, they way they’re delivered is inspiring nonetheless – this was an insightful read.

Some of the common traits among the cultures that Robbins uncovered during his research include:

Plenty of Moderate Exercise

These are active people, in terms of their lifestyle. Three of the four cultures, in fact, live in mountainous terrain. The daily exercise that they get simply from going about their lives is very high.

High Vegetable Diet

Robbins is a big proponent of the vegan lifestyle, so he may be showing his bias, but all of the cultures ate a diet extremely high in vegetables. Many added dairy or small amounts of meat or fish, but their diet was predominantly plant-based, and in most cases seemed to be moderately low in overall calories.

Love and Connection

Each culture fostered strong familial and communal bonds, with multi-generational homes, and close interaction among people. Even as the elders of society age, they stay engaged with their communities through these close connections. That engagement keeps the older members of society mentally and physically healthy even into their advanced years.

Healthy Attitude Toward Aging and the Aged

This is clearly Robbins’ core message, that our attitude towards the elderly in our culture, and towards our own aging, plays a dramatic role in how well we age physically. By marginalizing the older members of our society and viewing our own aging as a curse, rather than an increase in wisdom and life experience, we reduce our expectations of the elderly, and in doing so speed up their decline.

I listened to the audio version of this book early this year, and the simplicity of the “secrets” of aging well resonated with me. The biggest downside? It’s a little sad that many of these happy, healthy cultures are losing their simple, natural edge as the world changes.

-Tara

PS If you’re interested in other cultures, you might want to join Amanda and Terry from the clinic as they share stories, photos and videos from their mission trip to Senegal, Africa. The presentation will be at The Collingwood Public Library on Wednesday, February 24, 6-8:30 PM. Admission is free, and so are the snacks!

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Recipes: How To Cook Kale

Posted on | by Tara Gignac, ND | 1 Comment on Recipes: How To Cook Kale

kaleKale is a very traditional winter green veggie and is one of my favourite foods.  Like broccoli, it’s part of the brassica family and is full of potent phytochemicals that help your liver neutralize toxins.  It’s also an excellent source of vitamin A, vitamin C and the mineral manganese which, among other things, is important in bone health.

The trick with Kale is in the preparation. Try this:

  • Remove woody stock from leaves.
  • Cut the remaining leaves in strips.
  • Sauté in olive oil with garlic and sea salt to taste.  (You want to sauté it until it is bright green all the way through, and stop before it starts to dry out – about 3-5 minutes.)

You can use it in salads, soups, stews or stir fries, or try my latest favourite: top it with poached eggs, parmesan cheese and cracked pepper – yum!

-Tara

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