Health-conscious citizens I congratulate you, as you have clearly taken responsibility for improving or maintaining your well-being. In case you didn’t know… What we eat is extremely important and can extend our lifespan. As a Holistic Nutritionist, I value the quality of the foods I eat. I choose organically grown and whole foods because they provide the natural, and correct balance of nutrients required by my cells to achieve optimal health.
As we embark on this journey together, I will provide guidance pertaining the building and maintenance of nutritional well-being. So we now find ourselves at the starting line… Lets get started, shall we?
Our first topic: Detoxification & Cleansing
Our world is increasingly toxic. Harmful substances are all around us and they can adversely affect our health. Many health experts are convinced that regular cleansing is part of a healthy lifestyle. There are numerous methods of purification and detoxification and although fasting can be effective, I prefer an ongoing effort to cleanse the body rather than drastic methods.
To maintain and restore health, it is crucial that we support our detoxifying organs. Here are a few daily tips that can lighten the load on your kidneys, lungs, liver, skin and bowels.
• Upon rising, squeeze the juice of a fresh lemon in a glass of lukewarm water
• Eat fruit alone! Fruit leaves the stomach within 20 to 40 minutes. Combining them with other foods delays digestion and can cause fermentation to occur which in turn, may cause bloating, stomach discomfort, gas and other digestive problems.
• Drink water away from meals to avoid diluting digestive enzymes and stomach acids. Drink at least 8 glasses of water every day. Sufficient fluid intake will support the eliminating function of the kidneys, the skin and the bowels.
• Eat small, frequent meals
• Exercise at least 3 times each week for a minimum of 30 minutes.
• Allow at least 12 hours between your evening meal and breakfast to allow your digestive organs to rest.
• Use natural skin and hair care products
• Dry brush your skin! This popular European practice will not only improve your skin function, it will also stimulate detoxification and improve circulation. The proper technique to dry brush the skin is to start with the extremities and work inward towards the centre of your body. It is preferable to move in circles, avoiding all damaged skin areas.
Fun Fact:
Indoor air can be more polluted than outdoor air! This is due in part to plastic and synthetic building materials, dangerous fumes and the air-tightness of modern buildings, which prevents these fumes from escaping. Numerous houseplants can be effective for filtering the toxins, pollutants, and carbon dioxide out of the air, replacing them with pure oxygen. Here are a few examples.
Boston fern
Dwarf date palm
English ivy
Gerbera daisy
Peace lily
Philodendron
Rubber plant
Spider plant
Until next time,
Heal yourself, heal the planet!
Source: Alive Academy
Valerie Hould-Marchand
Thursday, June 24, 2010
Monday, June 14, 2010
New GEO Member
Originally from Quebec City, Valerie Hould-Marchand learned English at the age of 15 while competing nationally and internationally in the sport of Synchronized Swimming. Valerie won a Silver Medal as a member of the Canadian Synchronized Swimming Team at the 1996 Olympic Games in Atlanta, where she was the youngest member of the Canadian delegation. In 1998, at the Kuala Lumpur Commonwealth Games, she won gold for Canada in the solo event. Valerie is now in the field of broadcasting and continues to be involved in sports as a coach and as a certified Sports Nutritionist.
Valerie is one of our latest customers to share the joy of receiving our weekly regular harvest basket to her home in Toronto. As a certified holistic nutritionist she will be sharing her expertise exclusively to our GEO customers through our monthly newsletter. We will also have a monthly Q&A section where you can email us your questions on Nutrition and fitness for Valerie to answer.
“Why the environment is important to me:
As a retired Synchronized Swimmer, I now practice a variety of outdoor activities and poor air quality makes them increasingly difficult. We need to be aware of the effects we have on the environment and I believe athletes can play an important role in raising awareness on environmental issues.
Why I'm a Clean Air Champion:
As humans, the environment is the only home we have. Many experts believe it is not too late to reverse some of the harm our planet has suffered. However, the challenge is getting enough people to take action so we can make a difference in our lifetime. Being a member of the CAC allows me to educate and promote the importance of implementing new practices to ensure a healthy and sustainable environment.”
Top performances: Olympic Games Silver Medalist 1996
Pan American Games gold medalist 1999
Commonwealth Games Gold Medalist 1998
Athlete of the year 1995, 1997
Career and interests: Broadcaster, Holistic Nutritionist and Synchronized Swimming coach
Valerie is one of our latest customers to share the joy of receiving our weekly regular harvest basket to her home in Toronto. As a certified holistic nutritionist she will be sharing her expertise exclusively to our GEO customers through our monthly newsletter. We will also have a monthly Q&A section where you can email us your questions on Nutrition and fitness for Valerie to answer.
“Why the environment is important to me:
As a retired Synchronized Swimmer, I now practice a variety of outdoor activities and poor air quality makes them increasingly difficult. We need to be aware of the effects we have on the environment and I believe athletes can play an important role in raising awareness on environmental issues.
Why I'm a Clean Air Champion:
As humans, the environment is the only home we have. Many experts believe it is not too late to reverse some of the harm our planet has suffered. However, the challenge is getting enough people to take action so we can make a difference in our lifetime. Being a member of the CAC allows me to educate and promote the importance of implementing new practices to ensure a healthy and sustainable environment.”
Top performances: Olympic Games Silver Medalist 1996
Pan American Games gold medalist 1999
Commonwealth Games Gold Medalist 1998
Athlete of the year 1995, 1997
Career and interests: Broadcaster, Holistic Nutritionist and Synchronized Swimming coach
Meet GEOs Newest Team Member Valerie Hould-Marchand
Originally from Québec City, Valérie Hould-Marchand learned English at the age of 15 while competing nationally and internationally in the sport of Synchronized Swimming. Valérie won a Silver Medal as a member of the Canadian Synchronized Swimming Team at the 1996 Olympic Games in Atlanta, where she was the youngest member of the Canadian delegation. In 1998, at the Kuala Lumpur Commonwealth Games, she won gold for Canada in the solo event. Valérie is now in the field of broadcasting and continues to be involved in sports as a coach and as a certified Sports Nutritionist.
Valerie is one of our latest customers to share the joy of receiving our weekly regular harvest basket to her home in Toronto. As a certified holistic nutritionist she will be sharing her expertise exclusively to our GEO customers through our monthly newsletter. We will also have a monthly Q&A section where you can email us your questions on Nutrition and fitness for Valerie to answer.
“Why the environment is important to me:
As a retired Synchronized Swimmer, I now practice a variety of outdoor activities and poor air quality makes them increasingly difficult. We need to be aware of the effects we have on the environment and I believe athletes can play an important role in raising awareness on environmental issues.
Why I'm a Clean Air Champion:
As humans, the environment is the only home we have. Many experts believe it is not too late to reverse some of the harm our planet has suffered. However, the challenge is getting enough people to take action so we can make a difference in our lifetime. Being a member of the CAC allows me to educate and promote the importance of implementing new practices to ensure a healthy and sustainable environment.”
Top performances: Olympic Games Silver Medalist 1996
Pan American Games gold medalist 1999
Commonwealth Games Gold Medalist 1998
Athlete of the year 1995, 1997
Career and interests: Broadcaster, Holistic Nutritionist and Synchronized Swimming coach
Friday, June 11, 2010
Cold Garbanzo and Cucumber Salad
3/4 c Extra virgin Olive Oil
2 tb red wine vinegar
1 1/2 ts Salt
1 1/2 ts Freshly-ground black pepper
2 c Canned garbanzo beans; drained
1 cucumber peeled and diced
3 Radish; diced
2 Tomatoes; peel, seed, dice
1 bn Fresh basil; chopped
Combine olive oil, vinegar, salt, and pepper in a large bowl and whisk. Add remaining ingredients, toss and chill.
2 tb red wine vinegar
1 1/2 ts Salt
1 1/2 ts Freshly-ground black pepper
2 c Canned garbanzo beans; drained
1 cucumber peeled and diced
3 Radish; diced
2 Tomatoes; peel, seed, dice
1 bn Fresh basil; chopped
Combine olive oil, vinegar, salt, and pepper in a large bowl and whisk. Add remaining ingredients, toss and chill.
Thursday, June 3, 2010
Susan's Sweet Potato Side Salad
Description
Yogurt and red-wine vinegar make a smooth and tasty dressing for this easy picnic dish. Tarragon or parsley can be added or used as a substitute for basil. Since sweet potatoes are available year-round, try serving this dish warm in cooler months; simply drain the potatoes and don’t rinse them before adding the dressing.
Serves 4
Ingredients
2 medium yams (1 1/2 pounds), peeled and cut into 1" cubes
1/3 cup nonfat or low-fat plain yogurt
1 small yellow bell Pepper, diced
2 scallions, thinly sliced
3 tablespoons chopped fresh basil
1 teaspoon Red Wine Vinegar
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Instructions
Place sweet potato chunks in a medium saucepan and add cold water to cover. Bring to a boil and cook until tender, 8 to 10 minutes. Drain, run under cold water to cool, and drain again.
In a large bowl, combine sweet potatoes, yogurt, bell pepper, scallions, basil, vinegar, salt, and black pepper. Serve at room temperature or chilled.
Nutritional information
Per (3/4-cup) serving:
120 calories
0 g fat (0 g sat)
Yogurt and red-wine vinegar make a smooth and tasty dressing for this easy picnic dish. Tarragon or parsley can be added or used as a substitute for basil. Since sweet potatoes are available year-round, try serving this dish warm in cooler months; simply drain the potatoes and don’t rinse them before adding the dressing.
Serves 4
Ingredients
2 medium yams (1 1/2 pounds), peeled and cut into 1" cubes
1/3 cup nonfat or low-fat plain yogurt
1 small yellow bell Pepper, diced
2 scallions, thinly sliced
3 tablespoons chopped fresh basil
1 teaspoon Red Wine Vinegar
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Instructions
Place sweet potato chunks in a medium saucepan and add cold water to cover. Bring to a boil and cook until tender, 8 to 10 minutes. Drain, run under cold water to cool, and drain again.
In a large bowl, combine sweet potatoes, yogurt, bell pepper, scallions, basil, vinegar, salt, and black pepper. Serve at room temperature or chilled.
Nutritional information
Per (3/4-cup) serving:
120 calories
0 g fat (0 g sat)
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