Build a Greek Breakfast Bowl

Use these ideas to build a Protein-Packed Breakfast Bowl

Start off with 3/4 cup of yogurt (I like to use plain Greek yogurt as it is high in protein)

Fruits - Choose 1 or 2 (1/2 cup diced)

Blueberries, Strawberries, Raspberries, Blackberries, Kiwi, Mango, Pineapple, Peach, Oranges, Bananas, Cherries, Fig

Nuts - Choose 1 (1.5 Tbsp)

Almonds (I like slivered and toasted), Walnuts, Pecans, Cashews

Dried Fruits & Seeds - Choose 1 or 2 (1 Tbsp)

Chopped Dates, Dried Cranberries, Dried Cherries, Chia Seeds, Hemp Hearts, Pumpkin Seeds

Add a touch of Sweetener and Spice

Honey, Pure Maple syrup, Cinnamon, fresh Nutmeg

A couple of my favourites

Banana & Blueberry Seed Bowl  - Greek Yog, 1/4 cup blueberries, 1/2 Banana, Tbsp Sunflower Seeds, Tbsp Hemp Hearts, 2 Tbsp pumpkin seeds, dash of cinnamon

Greek Orange Cinnamon Bowl - Greek Yog, 1 Medium Orange diced, 3/4 tsp of Honey, dash of cinnamon. 

~ Enjoy!

Anti-Inflammatory Diet

Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator.

One of the best measures a person can take to prevent or reduce inflammation is to try an anti-inflammatory diet. An anti-inflammatory diet involves eating certain foods and avoiding others in order to minimize the symptoms of chronic inflammatory diseases.

What conditions can an Anti-Inflammatory diet help?

An anti-inflammatory diet can help many conditions, including:

• rheumatoid arthritis

• psoriasis

• asthma

• eosinophilic esophagitis

• Crohn's disease

• colitis

• inflammatory bowel disease

• diabetes

• obesity

• metabolic syndrome

• heart disease

• lupus

• Hashimoto's disease

Additionally, eating an anti-inflammatory diet can help reduce the risk of certain cancers, including colorectal cancer.

Foods To Eat

An Anti-Inflammatory Diet includes Foods such as:

• dark leafy greens, including kale and spinach

• blueberries, blackberries, and cherries

• dark red grapes

• nutrition-dense vegetables, such as broccoli and cauliflower

• beans and lentils

• green tea

• red wine, in moderation

• avocado and coconut

• olives

• extra virgin olive oil

• walnuts, pistachios, pine nuts, and almonds

• cold water fish, including salmon and sardines

• turmeric and cinnamon

• dark chocolate

• spices and herbs

3 Supplements that Reduce Inflammation

1. Curcumin (or Tumeric)

   Research has shown the anti-inflammatory properties of curcumin to be as effective as some pharmaceuticals, but without the negative effect of toxicity. This powerful antioxidant also supports joint health and cardiovascular function.

2. Resveratrol:

   This extract found in red-wine helps to quell inflammation, regulate the malfunctioning immune response, and protect against cancer.

3. Omega-3:

   Omega-3 fatty acids inhibit an enzyme called cyclooxygenase (COX), which triggers inflammation.

Smoothies

I love my veggies but some days even I find it hard to get the 5 servings I need in a day, not to mention getting them into my 2 kids and my husband :)

Throwing veggies in a smoothie is a quick and easy way to get in a few more servings and, if done regularly, will make a significant impact to your overall health. Even if you’re not a veggie-lover, you will love these smoothies! *You will need a high-powered blender.

Killer Kale

1 1⁄2 cups unsweetened almond milk
1 1⁄2 tablespoons almond butter
1 banana, frozen
2 cups kale
1 tablespoon hemp seeds

Black and Blue

2-3 cups spinach
1 cup milk (or juice) of choice
1 banana, ripe
1⁄4 cup blueberries, frozen 1⁄4 cup blackberries, frozen 3 ice cubes

Happy Belly (recipe by Jillian Raycroft)

1/2 cup baby spinach
1 cup romaine lettuce, chopped 1 medium stalk celery
1/2 medium banana, ripe
1 medium pear, ripe
1.5 cups unsweet almond milk 1/2 tbsp hemp hearts

How To Keep an Avocado from Browning

Three Methods from Food52.com on How to Keep an Avocado from Browning:

1. The Onion Method
   Roughly chop a quarter of a red onion into large chunks. Line the bottom of a sealable container with the onion pieces, then place the avocado half cut side-up on top. Seal the container and keep in the fridge. Luckily, because the skin is the only part of the avocado in contact with the onion, the flesh won't take on any flavor. And you can save the onions for later use!

2. The Olive Oil Method
   Brush the avocado half with olive oil (pick one without a strong flavor). The oil will keep the flesh from coming in direct contact with the air, preventing oxidization. After brushing with the oil, store the avocado in an airtight container in the fridge. 

3. The Lemon Juice Method
   You can also brush your avocado's flesh with lemon juice -- the citric acid in the lemon juice dramatically slows the browning process. Again, store in an airtight container for extra protection.

Eating Right for your Microbes (and gut health)

Bacteria and other microbes are often thought of as sources of disease, but in fact many play an essential role in keeping you healthy. 

Your body contains trillions of microbes, most of which are beneficial. The most dense microbe population is in your gut, where they play a critical role in digestion, immune function and weight regulation. 

Studies have associated microbes with a lower incidence of cancer, heart disease, liver disease, diabetes, asthma, depression, autism, irritable bowel syndrome, colic, Parkinson's and many allergies. However, much more research is required to be certain of their role in keeping us healthy.

What you eat isn't just nutrition for you, it also feeds the trillions of bacteria that live in your gut. Every person is different, but if you want to improve your digestion, lose weight or look after your general health, there are some broad principles that apply to all.

Easy tips for gut health

1. Eat a wide range of plant-based foods. A healthy gut has a diverse community of microbes, each of which prefer different foods.

2. Vegetables from the sunflower family (artichokes, radicchio, lettuce, tarragon, chicory and salsify) and the lily family (leeks, chives, shallots, onions, garlic and asparagus) are particularly helpful to gut bacteria.

3. Eat more fibre. Most people eat less than they should. Fruit, vegetables, pulses, nuts and wholegrains feed healthy bacteria.

4. Avoid highly processed foods. They often contain ingredients that either suppress 'good' bacteria or increase 'bad' bacteria. 

5. Probiotic foods, such as yogurt and kefir, might encourage more microbes to grow.

6. Choose extra-virgin olive oil over other fats when you can. It contains the highest number of microbe-friendly polyphenols.

7. Antibiotics kill ‘good’ bacteria as well as ‘bad’. If you need antibiotics, make sure you eat lots of foods that boost your microbes afterwards.

What's your ideal weight?

Do you know what the ideal body weight is for a person of your height, frame size, and gender?

10 factors that should be used in determining your ideal (or maintenance) body weight:

1. Age

2. Weight

3. Height

4. Current Diet and Exercise Routine

5. Your BMI or Body Mass Index. (An ideal BMI is 18.5-24.9)

6. Take your Waist Circumference (WC). Women want a WC 0.9 or less

7. Physical assessment: Frame size, bone structure and muscle mass

8. The weight you were able to maintain for a number of years in the past

9. A weight you remember feeling really good at

10. Your personal weight goal

To get an idea of your ideal body weight, answer the questions below and email me dani@danihealth.com with the Subject line: Ideal body weight?

Age:

Female or Male:

Height:

Weight:

Frame (small, medium or large):

Small, medium or large frame? If you don’t have a measuring tape you can use this simple (less accurate method):

Grip your wrist using your thumb and longest finger.

• If your finger and thumb don’t touch you are a LARGE frame.

• If your finger and thumb just touch you are a MEDIUM frame.

• If your finger and thumb overlap you are a SMALL frame.

Fall Nutrition Tips

If you’re starting to feel the effects of the cooler days and longer nights, here are a few tips to help keep you happy and healthy this Fall:

Eat your B vitamins
Even marginal deficiencies of the B vitamins can cause irritability, depression, and mood changes. Be sure your diet is stacked full of foods high in vitamin B6 such as meat, fish, whole grains, bananas, and potatoes. It’s best to get these nutrients though food instead of supplement.

Take Vitamin D
Low sun levels mean it's harder to get the vitamin D you need to stay healthy. Eat foods rich in vitamin D, including oily fish, egg yolks and fortified milk and milk alternatives (like almond milk). Your Dietitian might also recommend a supplement (1000IU).

Drink warm water
It may be pouring buckets and you may be cold, but keep glugging back the water. Staying hydrated assists in flushing toxins out of your body, metabolizes fat more efficiently and allows the nervous system to work more effectively, helping you feel better all around. Warm water or a decaffeinated tea is also a good option.

Omega-3 Fatty Acids
Omega-3s can elevate mood and reduce depression. Fatty fish and fish oil supplements should be part of your winter diet. However, it does take time—several weeks at least—to benefit from dietary omega-3s, so get started now, be a bit patient, and look forward to feeling better and having more energy.

Stay Away Colds and Flus
To help prevent, or get rid of, cold and flus by taking garlic, vitamin C and yogurt with probiotics. Also aim to eat orange root vegetables, citrus fruits or broccoli every day. Colourful fruit and vegetables are high in immune-boosting antioxidants.

7 Ways to Stop Yourself from Eating Halloween Candy

We all say Halloween candy is for kids, but it’s hard not to reach for a piece — or seven — once it’s in your house.  Here are a few tried-and-true tips to keep your candy binge in check this Halloween.

1. Hold Off On Buying Candy

Buy candy as close to Halloween night as you can. Having treats in the house is a huge temptation, and can cost you extra money if you have to go buy more.

2. Buy Less Candy, Give Out More

Buy less than you think you will need. This will help you avoid having leftovers hanging around the house. If you find that your Halloween candy bowl is still full as the night goes on, start handing out more candy to each costumed kiddo that rings your doorbell. They’ll be thrilled, and you’ll be saved.

3. Buy the Stuff You Like the Least

One simple way to prevent yourself from eating leftover candy is to buy stuff you don’t like. Buying what you don’t like will make you less likely to indulge and reduce the urge you have to sample treats as you hand them out on Halloween.

4. Eat Well

Sugar cravings can strike when you’re hungry and haven’t consumed enough fuel to keep your blood sugar in balance. Eat protein and fiber-rich meals in the days before and after Halloween. It’ll make you feel less tempted to create a dinner out of mini candy bars.

5. Pick one

Mindless eating is a good way to eat way more than you mean to — whether that’s nuts, chips, or candy. Rather than sitting in from of your TV munching your way through a bag of chocolate, pick the one piece of candy that you most want to eat.

6. When temptation hits, brush your teeth (or chew gum)

When you get the urge to unwrap handfuls of Halloween loot, a quick brush or piece of gum can be enough to curb the craving.  

7. Chuck it

After Halloween, ask your kids to choose their favourite treats and then donate or throw away the rest. The longer treats stay in the house uneaten, the more likely you are to give in to temptation. 

Adapted from: How to Avoid Eating All That Leftover Halloween Candy October 31, 2016

Diets for Specific Conditions

When it comes to treating ailments such as IBS, Kidney Stones, Diverticulitis and High Blood Sugars small changes to your diet can have a BIG impact. 

Most likely, you don't need to change your diet drastically. Simply limiting certain foods and nutrients, and increasing others, can help get you body back in balance and feeling well again.   

Here are some examples: 

1. Following a low FODMAP diet for 4-6 weeks can treat IBS, and the stop the bloating, gas, pain, and diarrhea that come with it.   Once you're symptom-free, you can start to add most of the foods you love back to your diet. 

Some high FODMAP foods you might need to avoid include: onions, garlic, apples, pears, honey, cauliflower, mushrooms, wheat (except sourdough), beans, and milk.

Recipe: Maple Granola with orange zest (FODMAP Friendly)

2. If you have Diverticulitis and are dealing with a flare up, avoid nuts, seeds, skins and other rough fibrous foods.   Eat foods that are easy on your system like applesauce, cooked vegetables, rice and oats.  When inflammation has settled and things are feeling good, slowly start adding fibre back to your diet with pears, raw veggies and whole grains.

3. To prevent kidney stones, limit high oxalate foods such as spinach, bran and nuts, eat more yogurt, milk and cheese, and stop taking your vitamin C.  

Recipe:  Strawberry Mango Low Oxalate Smoothie

4.  Soluble fibre helps to:

• Lower blood cholesterol levels. 
• Control blood glucose (sugar) levels. This is helpful if you have diabetes or if you suffer from hypoglycemia (low blood sugar)
• Manage diarrhea and loose stools
• Reduce the risk of getting intestinal ulcers
• Have a healthier colon by increasing the amount of healthy bacteria 

Some of the best sources of soluble fibre include: psyllium, beans and legumes, oats, oat bran, broccoli, and avocado.  Aim for 10g of soluble fibre each day.  Add fibre gradually and drink more water as you do. This will help the fibre to work better and prevent gas, bloating and diarrhea. 

Recipe: The Good F.A.T

7 Energy Boosters

January can be a time when people feel “down”. The weather, work, school and holiday hangover can have us feeling a bit blue. 

Check out these 7 Easy and Natural Tips to boost your energy and your feeling of well being:

1. Get some Vitamin B - Even marginal deficiencies of the B vitamins have been associated with irritability, depression, and mood changes. If this sounds like you, be sure your diet is stacked full of foods high in vitamin B6 such as meat, fish, poultry, whole grains, bananas, and potatoes.
    
2. Eat a Banana - As well as boosting physical energy levels, bananas have a beneficial effect on mental and sexual energy. Bananas are stuffed full of serotonin, a feel good, mood lifting substance that peps you up, and dopamine, which is important for emotional balance.
    
3. Get some Vitamin D - Low sun levels mean it's harder to get the vitamin D your bones need to stay healthy. Eat food rich in vitamin D, including oily fish, egg yolks and margarine. A daily supplement (1000IU) might also be recommended.
    
4. Drink a Smoothie or Green Juice – Besides being great for your body, I always find I’m “happy” drinking a green juice knowing it’s chalked full of nutrients. Grab a fresh squeezed green juice and feel happy knowing you are taking care of your body. 
    
5. Deep Breathes – We can walk around stressed out and holding our breath. Even 1 minute of deep breaths and a shoulder stretch in the hallway can reset us, giving us a calmer feeling.
    
6. Cut your portion size – If you deliver a big meal to your stomach, your body will centre it's energy on digesting all that food. Without a doubt this will make you more tired and drain some of your energy. Instead of 3 big meals, spread it out into 5 or 6 small meals and snacks.
    
7. Omega-3s - Omega-3s can elevate mood and reduce depression. Fatty fish and fish oil supplements should be part of your winter diet. However, it does take time—several weeks—to benefit from dietary omega- 3s, so get started now, be a bit patient, and look forward to feeling better and having more energy!