 Makes 3 cups
½ cup raw nuts/seeds (almonds, walnuts, pecans, pumpkin seeds, or sesame seeds) 2 cups water ¼ teaspoon vanilla extract (optional) 1. Soak nuts/seeds for about 8 hours (optional, but recommended). 2. Dump soaking water & rinse nuts/seeds. 3. Add soaked nuts/seeds and 2 cups water to a high-speed blender and blend on high for about one minute until very smooth. 4. Strain through a small mesh sieve with 2 layers of cheesecloth. Squeeze if necessary. Serve & enjoy! Tip: You can double the recipe and store the milk in an airtight container in the fridge for up to 7 days.
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 Food intolerances or "sensitivities" can affect you in so many ways. And they’re a lot more common than most people think. I'm not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening. If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary. What I'm talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body. This is what makes them so tricky to identify. Symptoms of food intolerances There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea; symptoms can start immediately after eating lactose or gluten. On the other hand, other more insidious symptoms may not be linked to foods in an obvious way. Symptoms like: ● Chronic muscle or joint pain ● Sweating, or increased heart rate or blood pressure ● Headaches or migraines ● Exhaustion after a good night's sleep ● Autoimmune conditions like Hashimoto's or rheumatoid arthritis ● Rashes or eczema ● Inability to concentrate or feeling like your brain is "foggy" ● Shortness of breath If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. And these can affect any (or all) parts of the body, not just your gastrointestinal system. How to prevent these intolerances The main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them. I know, I know...this sounds so simple, and yet it can be SO HARD. The best way to identify your food/drink triggers is to eliminate them. Yup, get rid of those offending foods/drinks. All traces of them, for three full weeks and monitor your symptoms. If things get better, then you need to decide whether it's worth it to stop ingesting them, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return. Start Here: Two common food intolerances Here are two of the most common triggers of food intolerances: ● Lactose (in dairy - eliminate altogether, or look for a "lactose-free" label - try nut or coconut milk instead). ● Gluten (in wheat, rye, and other common grains - look for a "gluten-free" label - try gluten-free grains like rice, quinoa & gluten-free oats). This is by no means a complete list, but it's a good place to start because lactose intolerance is thought to affect up to 75% of people, while "non-celiac gluten sensitivity" can affect up to 13% of people. So, if you can eliminate all traces of lactose and gluten for three weeks, it can confirm whether either or both of these, are a source of your symptoms. Yes, dairy and grains are a part of many government-recommended food guidelines, but you absolutely can get all of the nutrients you need if you focus on replacing them with nutrient-dense foods. A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends. You might be surprised what links you can find if you track your food and symptoms well! And, as mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas. IMPORTANT NOTE: When you eliminate something, you need to make sure it's not hiding in other foods, or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you'd never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce, and lactose can even be found in some medications or supplements? When in doubt, you HAVE to ask the server in a restaurant about hidden ingredients, read labels, and consider cooking from scratch. What if it doesn’t work? If eliminating these two common food intolerances doesn’t work, then you can go one step further to eliminate all dairy (even lactose-free) and all grains (even gluten-free) for three weeks. You may need to see a qualified healthcare practitioner for help, and that's OK. I don't want you to continue suffering if you don't need to!  Recipe (dairy-free milk): Homemade Nut/Seed Milk
Makes 3 cups ½ cup raw nuts/seeds (almonds, walnuts, pecans, pumpkin seeds, or sesame seeds) 2 cups water ¼ teaspoon vanilla extract (optional) 1.Soak nuts/seeds for about 8 hours (optional, but recommended). 2.Dump soaking water & rinse nuts/seeds. 3.Add soaked nuts/seeds and 2 cups water to a high-speed blender and blend on high for about one minute until very smooth. 4.Strain through a small mesh sieve with 2 layers of cheesecloth. Squeeze if necessary. Serve & enjoy! Tip: You can double the recipe and store the milk in an airtight container in the fridge for up to 7 days. References: http://www.dietvsdisease.org/11-warning-signs-you-have-a-food-intolerance/ https://authoritynutrition.com/lactose-intolerance-101/ https://authoritynutrition.com/signs-you-are-gluten-intolerant/ http://www.precisionnutrition.com/food-sensitivities-health-infographic  Serves 6
2 cans full-fat coconut milk 2 probiotic capsules, 1.Open the probiotic capsules and empty contents into the blender. Blend with coconut milk. 2.Transfer to a sanitized glass jar (make sure it’s not still hot - you don’t want those probiotics to die). 3.Store it in a warm place for 24-48 hours. If it's not thick enough for you, you can let it ferment for another 24 hours. 4.Add your favourite yogurt toppings, and store the rest for up to a week in the fridge. Serve & enjoy! Tip: Fermenting food is not an exact science. If this doesn’t work out as you’d like it to, try different brands of coconut milk and/or probiotics.  Yes, I'm serious! (And don't you sometimes wonder anyway?) You already know that your poop can reflect your physical, and sometimes even emotional, health. You may get constipation or have diarrhea when you eat something that "doesn't agree with you," or when you're super-nervous about something. And what about fiber and water? If you’re not getting enough, it’ll probably show in your poop. What about the all-important gut microbes? If they're not happy, it'll probably show in your poop. Here’s a trivia question for you: Did you know there is an “official” standard for poop? I mean a university-created chart! One that is used to help diagnose conditions like irritable bowel syndrome (IBS)? Meet the Bristol Stool Scale The Bristol Stool Scale was created at the prestigious University of Bristol in the UK back in 1997. You can see the chart here: https://en.wikipedia.org/wiki/Bristol_stool_scale The scale breaks down type of poop into seven different categories ranging from type 1 which is very constipated, to type 7 which is diarrhea: 1 - Separate hard lumps (very constipated). 2 - Lumpy and sausage-like (slightly constipated). 3 - Sausage shaped with cracks in the surface (normal) 4 - Smooth, soft sausage (normal). 5 - Soft blobs with clear-cut edges (lacking fiber). 6 - Mushy consistency with ragged edges (inflammation). 7 - Liquid consistency with no solid pieces (inflammation). Other “poop” factors to consider You probably guessed that the shapes described in the Bristol Stool Scale are not the only thing to consider for poop health. Think about how often you go. At least once per day, up to 3 times per day is pretty good. Less than one, or more than three can mean there is something going on. What about how hard you have to try to go? You want it to be as effortless as possible. And the colour? It should be brown from the bile that you need to break down the fats you ingest. And if it’s green after a day of massive veggies, or red after that large glass of beet juice, you’re just fine. But if you see an abnormal colour, like red or even black, that you can't explain based on what you ate or drank in the last day or two, you probably want to get that checked out. What do you do when you have "imperfect" poo? Well, the first thing to consider is how imperfect it is, and how often it is like that? Once in a while, things aren't going to be perfect, and that's A-OK. If you know you need to get more fiber or water, then try increasing that. If you haven’t had enough probiotic foods, then try getting more of them. If you’re super-stressed, then try deep breathing, meditating, or having a warm bath. Oh, and don’t forget the two most basic pieces of nutrition advice: ●First, eat a variety of nutrient-dense, minimally processed foods, including a lot of fruits & veggies (and their “fibrous” skins, wherever possible). The fiber in these is not only helpful for pushing food through your gut, but they also feed those millions of amazing helpful critters that live there (your friendly gut microbes.) ●The second piece of advice is to eat slowly, and mindfully, chewing thoroughly. These are good habits for anyone and everyone, even when you have perfect poop! Of course, long-term issues might require a more thorough review with a qualified health care practitioner. Don't suffer from poop issues for too long before seeking help.  Recipe (dairy-free probiotic): Super-Simple Coconut Milk Yogurt
Serves 6 2 cans full-fat coconut milk 2 probiotic capsules, 1.Open the probiotic capsules and empty contents into the blender. Blend with coconut milk. 2.Transfer to a sanitized glass jar (make sure it’s not still hot - you don’t want those probiotics to die). 3.Store it in a warm place for 24-48 hours. If it's not thick enough for you, you can let it ferment for another 24 hours. 4.Add your favourite yogurt toppings, and store the rest for up to a week in the fridge. Serve & enjoy! Tip: Fermenting food is not an exact science. If this doesn’t work out as you’d like it to, try different brands of coconut milk and/or probiotics. References: https://en.wikipedia.org/wiki/Bristol_stool_scale http://www.precisionnutrition.com/poop-health  Makes about 2 cups
1 can chickpeas (garbanzo beans), drained & rinsed ⅓ cup tahini 1 garlic clove 2 tbsp sesame oil 2 tbsp lemon juice 1 dash salt 1 dash pepper Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend. Serve & enjoy! Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.  The words “weight-loss” and “snacks” often appear in the same sentence. But that might also bring thoughts of "tasteless," "cardboard," and "completely unsatisfying." Right? Let me give you my best weight-loss friendly snacks that aren't just nutritious but also delicious! What’s my criteria you ask? They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre. 1 - Nuts It’s true - nuts contain calories and fat, but they are NOT fattening! Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening. Studies show that people who eat nuts tend to be healthier and leaner. By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts. Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism! Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag. 2 - Fresh Fruit As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!) Yes, fresh fruit contains sugar, but whole fruits (I'm not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories. Fiber is something that not only helps to fill you up (known as the "satiety factor") but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious "blood sugar spike." Win-win! Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts. Tip: Can't do fresh? Try frozen. Plus, they're already chopped for you. 3 - Chia seeds This is one of my personal favourites… Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium. Can you see how awesome these tiny guys are? They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up). Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy! 4 - Boiled or poached eggs Eggs are packed with nutrition and most of it is in the yolk. They contain a lot of high-quality protein and a good amount of vitamins and minerals. And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk. Yup, you read that right! Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack! 5 - Vegetables I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses. Veggies contain fibre and water to help fill you up, and you don't need me to tell you about their vitamins, minerals, and antioxidants, right? You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized). Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my new hummus recipe below? Conclusion: Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be "tasteless," like "cardboard," or "completely unsatisfying." Trust me.  Recipe (Vegetable Dip): Hummus
Makes about 2 cups 1 can chickpeas (garbanzo beans), drained & rinsed ⅓ cup tahini 1 garlic clove 2 tbsp sesame oil 2 tbsp lemon juice 1 dash salt 1 dash pepper Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend. Serve & enjoy! Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil. References: https://authoritynutrition.com/20-most-weight-loss-friendly-foods/ https://authoritynutrition.com/foods/almonds/ http://www.precisionnutrition.com/encyclopedia/food/almonds/ https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/ https://www.dietvsdisease.org/best-fruits-diabetics/ https://authoritynutrition.com/foods/apples/ https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/ https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/ http://www.precisionnutrition.com/encyclopedia/food/eggs/  Serves 1
1 cup pineapple, diced 1 cup papaya, diced 1 banana, chopped 1 cup coconut milk ice if desired Put all ingredients(except ice) into the blender and blend. Add ice if desired. Serve & enjoy! Tip: The levels of enzymes in whole pineapple and papaya aren’t as concentrated as taking them in a supplement; so if you’re not allergic to these delicious fruits, you can try this smoothie.  Not everyone should be taking digestive enzyme supplements; and not all of them are created equal. As a practitioner, I find that many people with digestive issues want to jump straight into using a supplement. And many times I would rather try other strategies first. Not to mention, that some supplements can be harmful if used inappropriately. So, let’s dive into a few of the common digestive enzymes, what they do, and who should NOT take them. What are digestive enzymes? Technically, “enzymes” are compounds that help critical biochemical reactions to happen in your body. These reactions can be anything, from making neurotransmitters like serotonin, to burning food for energy, to breaking down food we eat into smaller pieces that our guts can absorb. Oh, and they all end with “ase”. As I just hinted, “digestive enzymes” are specifically those enzymes we use for digestion. They’re enzymes that our digestive system naturally makes and secretes when we eat. Now, all of the “macronutrients” we eat (carbs, protein & fat) need to be broken down into their individual (smaller) parts so that we can properly absorb and digest them. They’re just too big otherwise, and if we don’t absorb them properly, we can get symptoms of fatigue, malnutrition, digestive distress, or a host of other symptoms. It is these individual (smaller) parts that our body amazingly rearranges and uses to create other larger molecules that our body needs. The most common digestive enzymes you’ll see on product labels are: ●Amylase - Helps to break down starch into its sugars. ●alpha-Galactosidase - Helps to break down specific “fermentable carbohydrates” into its sugars. ●Lactase - Helps to break down lactose into its sugars. ●Protease - Helps to break down protein into its amino acids. ●Bromelain and/or Papain - Help to break down protein into its amino acids. ●Lipase - Helps to break down fats into its lipids. Who should consider taking digestive enzymes? I would always recommend that you see a qualified health care practitioner for an expert opinion on whether your issues can be related to digestion, and which, if any, supplements can help you. In general, the most common digestive symptoms that enzymes *may* help with are bloating, cramping, and/or diarrhea. Particularly if it happens after eating certain foods (think lactose-intolerance symptoms after eating dairy). One reason for these symptoms can be that food particles are not broken down properly, and the larger pieces travel further down the digestive tract to the microbiota where those little critters start breaking them down themselves. And this is definitely troublesome for certain people. Don’t get me wrong, a healthy gut microbiota is absolutely essential for good health. And more and more research is showing just how it can affect not only our digestion, but also our immune system, and even our mood. What do I need to know? - Medical conditions Of course, you should read the label of any products you take, and take them as directed, especially if they’re not specifically recommended for you by your health care practitioner who knows your history. Here are two critical things to be aware of: 1 - Digestive enzymes that break down carbohydrates into sugars are not recommended for diabetics, or pregnant/breastfeeding women. This is because taking them breaks down more carbohydrates into sugars than your body normally would; so, anyone at risk of blood sugar issues should take caution. 2 - When it comes to enzymes that break down proteins into amino acids, there are a few people who should avoid them because of potential interactions. That is if you have an ulcer, or are taking blood-thinners or anti-inflammatories, or if you’re having surgery. The reason is because the digestive enzymes that break down protein are thought to cause or worsen ulcers, as well as have the ability to “thin” the blood and prevent normal clotting. What do I need to know? - Possible Side effects Using digestive enzyme supplements for a prolonged period of time may well justify an appointment with a knowledgeable practitioner. There may be strategies other than daily supplementation that can serve you better. If you find that your symptoms get worse, or even if they don’t get better, you should probably stop using them. Allergies are always a possibility, so if you know or suspect you’re allergic, then you should avoid them. And, as always, keep supplements away from children. Before considering a digestive enzyme supplement You shouldn’t just jump to supplementing with digestive enzymes without a proper diagnosis, or trying a few strategies first. My first recommendation for digestive distress would be to relax more, eat slower, and chew more thoroughly. This helps to break down food and can put less stress on your digestive tract. The second step would be to try eliminating certain troublesome foods from your diet (dairy & gluten, for example) and see if that helps. Conclusion: While many supplements are safe products, they’re not all for everyone. I recommend that you: ●Read your labels carefully (who should take them, how to take them, when to stop taking them). ●If you have a medical condition or are taking medications, speak with your doctor or pharmacist. ●If you want expert advice on whether a specific supplement is for you, speak with a qualified health care practitioner.  Recipe (food containing bromelain & papain): Tropical (digestive) smoothie
Serves 1 1 cup pineapple, diced 1 cup papaya, diced 1 banana, chopped 1 cup coconut milk ice if desired Put all ingredients(except ice) into the blender and blend. Add ice if desired. Serve & enjoy! Tip: The levels of enzymes in whole pineapple and papaya aren’t as concentrated as taking them in a supplement; so if you’re not allergic to these delicious fruits, you can try this smoothie. References: https://www.dietvsdisease.org/digestive-enzyme-supplements/ http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=514&lang=eng http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=516&lang=eng http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=196&lang=eng http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=508&lang=eng http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=515&lang=eng Natural Medicines Database, Bromelain, Papain, Retrieved January 21, 2017 from https://naturalmedicines.therapeuticresearch.com  Serves 2
3 bananas, sliced and frozen 2 tsp cocoa powder, unsweetened 1 tbsp almond butter Instructions Place frozen bananas in food processor and blend until smooth (a few minutes). You may have to stop a few times to scrape the sides. Add cocoa powder and almond butter and blend until mixed well. Serve & enjoy! Tip: You can make this in advance and freeze in an airtight container.  Having a food intolerance is not fun. It can cause abdominal pain, discomfort, and nausea. It also causes embarrassing symptoms like flatulence and diarrhea. Other symptoms linked to food intolerances include muscle or joint pain, headaches, exhaustion, and even skin symptoms like rashes and eczema. Dairy is just one of those foods that many people seem to be intolerant of. Let’s talk about the main components of milk that people react to: lactose, casein, and whey. Milk sugar (lactose) intolerance It’s estimated that up to 75% of . Lactose is the carbohydrate “milk sugar” naturally found in most dairy products. Lactose intolerance is so common you can buy lactose-free milk in your regular grocery store. Lactose-free products are treated with the enzyme “lactase” that breaks the lactose down before you ingest it. It’s this lactase enzyme that is lacking in most people who are lactose intolerant. The lactase enzyme is naturally released from your intestine as one of your digestive enzymes. It breaks down the lactose sugar in the gut. When someone doesn't have enough lactase, the lactose doesn't get broken down the way it should. Undigested lactose ends up being food for the resident gut microbes. As they ferment the lactose, they create gases that cause bloating, flatulence, pain, and sometimes diarrhea. Lactose is in dairy, but is in lower amounts in fermented dairy (e.g. cheese & yogurt) and butter. Steering clear of lactose isn't that easy as it is added to other foods like baked goods, soups, and sauces. And if you're taking any medications or supplements, check to see if it's in there too, as lactose is a common ingredient in them. If you have symptoms of lactose intolerance, keep an eye on food, medication, and supplement labels. Milk protein (casein & whey) allergy Milk is a known, and common, food allergen. In Canada, it is considered a “priority allergen” and must be declared on food labels. So, what are the allergens in milk? You've heard of "curds and whey?" Well, these are the two main proteins in milk. The solid bits are the curds (made of casein), and the liquid is the dissolved whey. Unlike lactose intolerance, casein and whey can cause an actual immune response. It’s an allergy. And this immune response can cause inflammation. In fact, we don’t know how many people have these milk allergies, but most estimates put it far below that of lactose intolerance. Like lactose, these allergenic milk proteins can be found in other products too. They're not just in dairy, but are often in protein powders as well (Have you heard of "whey" protein powders?). Some of the symptoms of milk protein allergy differ from that of lactose intolerance; things like nasal congestion and mucus (phlegm) are more common here. And casein seems to be linked belly fat. Interestingly, people who have gluten intolerance are often allergic to milk proteins like whey and casein as well. These can go hand-in-hand. Like lactose intolerance, if you're allergic to casein and whey keep an eye on labels so you can avoid these. Conclusion If you get gassy, bloated, or diarrhea after eating dairy, you may have a lactose intolerance. If you often get a stuffy nose and mucus, then you may be allergic to casein and/or whey. While dairy may be an entire food group, it is not an essential nutrient. All the nutrients in dairy are available in other foods. If you experience these symptoms, you can try removing dairy from your diet. You may find improved digestion and fewer gut issues. Or you may find improved nasal congestion, or even less belly fat. If you decide to (or have already) removed dairy from your diet, let me know your experience in the comments below.  Recipe (Dairy-free): Chocolate Ice "Cream"
Serves 2 3 bananas, sliced and frozen 2 tsp cocoa powder, unsweetened 1 tbsp almond butter Instructions Place frozen bananas in food processor and blend until smooth (a few minutes). You may have to stop a few times to scrape the sides. Add and almond butter and blend until mixed well. Serve & enjoy! Tip: You can make this in advance and freeze in an airtight container. References: https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/ https://www.dietvsdisease.org/how-to-get-rid-of-bloating/ https://www.dietvsdisease.org/11-warning-signs-you-have-a-food-intolerance/ https://authoritynutrition.com/dairy-foods-low-in-lactose/ https://authoritynutrition.com/lactose-intolerance-101/ http://www.precisionnutrition.com/whey-protein-allergies-intolerances-bloating http://www.precisionnutrition.com/all-about-food-sensitivities https://www.thepaleomom.com/the-great-dairy-debate/ https://nutritionfacts.org/video/is-milk-and-mucus-a-myth/ https://nutritionfacts.org/video/milk-protein-vs-soy-protein/ https://examine.com/supplements/casein-protein/ https://examine.com/supplements/whey-protein/ http://foodallergycanada.ca/about-allergies/food-allergens/milk/ http://www.health.harvard.edu/blood-pressure/milk-protein-may-lower-blood-pressure |
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