dr stephanie

The Swine Flu & You

Ok, yes, fine. My title du jour sounds like a bad government campaign.  But, the flow of creativity is kinda waning today and I am putting together today's post in between patients. 

That's how much I want you to be healthy: to get this info before the weekend so you can either get what you need from the grocery store this weekend, and get your ducks in row with your supplements.  You can thank me later. ;)

Ah, Swine Flu.  Media hype or massive cover-up attempt?  Frankly, who knows.  All we do know (and therefore care about) is that fall & winter are flu season.  This year there is not only regular (dreadful, vile and horrible) flu...this year we have to deal with H1N1 as well.  Effing great.  

So this year I want you to be extra mindful to beef up your immune system.  Here's how:

There are 3 main lines of preventative defense I am going to talk about today:

1. Diet

2. Supplements

3. Stress Management through a Healthy Spine 

Diet

Most of our immune system lives in our gut.  That is to say, the large and small intestines.  Actually, 80% of our immune system lives there - so what you eat (and the chemical reactions your body goes through to extract nutrients) is beyond important here.

The obvious thing here is don't eat something that can either a) kill the precious little bacteria that live in your gut or b) distract them by eating crap.

Mother Nature is a smart little minx.  In the winter time, when Canadians are sun-starved, and pale (and therefore low on Vitamin D) most of the seasonal produce is rich in Vitamin D and Beta-Carotene - natural flu-fighting stuff. 

Dr. Stephanie strongly recommends chowing down on the following:

• Kefir
• Orange Stuff :
• • Carrots
  • Sweet Potatoes / Yams
  • Pumpkins
  • Butternut / Acorn / Spaghetti Squashes
  • Turnips
• Red Stuff:
• • Beets
  • Pomegranate
  • Apples
• Non -Vegan Vit D Sources
• • Cod liver oil
  • Salmon
  • Herring

For vegans, it will be necessary to supplement your diet with a Vitamin D, because, other than the sun making it right on your skin - there are unfortunately no good sources for Vit D that are vegan.

Supplements

Sometimes, you need a little help with your diet.  Here are a few specific supplements that will help you this year to boost your immune system

1. Vitamin D

Lots of reports detailing the link between deficient Vitamin D levels and the onset of the flu in both in children and adults.  The link is so potent between Vitamin D and Flu (that is to say - more Vitamin D usually results in less incidences of the flu), that the Canadian Government is going to start investigating their relationship. 

I usually recommend a minimum of 1000 IU of Vitamin D through the winter time for adults (obviously see your chiropractor, naturopath, or medical doctor if you have questions, and to go over your personal health history and recommendations).

2. Thymus Spray

The thymus is a beautiful butterfly-shaped organ sitting behind your sternum.  It is where your T-cells (part of your immune system) go to mature.  Kind of like a member's-only club where only the elite get in. 

You see Gorillas -when they beat their chest before fighting -  literally stimulating the thymus - to show courage and strength.  It reminds me of my very loved (and missed) NYU Greek Class, as we had an extensive discussion about the Ancient Greeks who thought this is where our emotions and courage come from. Completely fascinating.

Thymus Spray can help stimulate the thymus through thymus-friendly proteins and peptides. 

3. Probiotics

Although slightly less preferred to the probiotics found in Kefir or Yogurt (for a quick review click here), a good quality probiotic supplement will give you healthy little critters that boost your immune system. 

Stress Management through a Healthy Spine

This one can be sometimes hard for people to see the link to.  Basically, your body has to deal with stresses all the time - the stresses of work, personal relationships, what you eat, what you breathe, etc. 

The cumulative effect over time of these stresses is what wear the body down, and weaken the immune system.   Your spine, muscles, and joints all have to deal with these stresses every day- and figure out what to do with them.

Imagine a car that you never brought in for an oil change, or got a car wash, or had regular tune-ups.  It would be a sad, rickety, old car. Now imagine your body going through life without regular tune-ups!  Same deal. 

The take home message is this: getting regular tune-up treatments (my recommendation is some lovely combination of chiropractic and massage, and acupuncture) helps keep your amazing body in shape, and is a preventative approach to a strong immune system.

Upgrade! Upgrade!

So you think you're eating healthy?  I don't doubt it.  I'm giving you 7 easy upgrades to your current healthy food staples:

1. Kefir > Yogurt

Compare:

500 mL Yogurt: 1.5 trillion live bacteria

500 mL Kefir: 5 trillion live bacteria.

Um, that's almost a 5x upgrade.  Kefir contains healthy yeast which, basically pulverize and destroy bad yeast that live in the gut.  Women with recurring yeast infections, or anyone with previous yeast infections in the body (thrush, etc) can benefit from this.

Substitute Kefir wherever you use yogurt: in your shakes, as a marinade, or in your mid day snack.

2. Almond Butter > Peanut Butter

I do think that peanut butter is healthy. However, almond butter is better because it is lower in saturated fats than peanut butter.  It also kills PB with its calcium and vitamin E content. 

Oh and btw, unsweetened, peanut-only PB is what I am comparing here. 

The crap that is sweetened with sugar, chocolate, honey, cinnamon, etc is complete garbage and negates any benefit the peanuts may have.  The ONLY ingredient on the label should be peanuts. Or almonds. Or whatever nut butter you are buying. 

And honestly- I think the manufactured stuff that doesn't stick to the roof of your mouth is kinda disturbing. And just gross.

3. Kale > Spinach

Again, yes spinach is healthy so I not saying don't use it.  But if you don't pair spinach with a vitamin C source (think citrus fruit or lemon juice), you can't really digest the iron found in spinach.

Kale, on the other hand, doesn't disintegrate into nothing when you steam it and actually maintains its volume.  It also has gobs of Vitamin K, Vitamin C, and calcium. 

It also has a fancy chemical in it called sulphoraphane.  Which, like its cousin broccoli, has potent anti-cancer properties.

4. Almond Milk > Soy Milk

The jury is still out on soy. Is it bad? Is it good?  Depends on who you ask.  I say avoid it until some hard core research can prove its uses.

The problem with soy is usually most soy milks have loads of sugar - not good.   But also soy has something called pseudoestrogens - basically a fake estrogen that the body thinks is estrogen .  These rascals can compete with actual, real estrogen for the body's attention.  They are kind of like frienemies - hanging around but not really working in your best interests.   

Almond milk is made from real almonds (so like the almond butter, high in vitamin E and calcium) and water.  Get unsweetened versions like this one.

5. Hemp or Pea-based Protein powder > Whey Protein Powder

Whey is made from cow's milk.  Which, if you have ever read Skinny Bitch, you will want to 'steer' (heh heh) clear of cow's milk.  The puss, the blood, oy vay.  Not to mention that cow's milk is causes delicious mucous to form all over your intestinal walls, hindering the absorption of other nutrients. 

Does the Body....horrible.

Compare:

Complete Protein?    Hemp yes.  Whey no.

Bloating?    Hemp No, Whey - usually.

Halitosis (bad breath)?  Hemp no, Whey-yes. 

Natural, insoluble fiber?  Hemp - yes, Whey no.

My personal favorite (and yours after you try it) is the Vega Whole Food Optimizer.  It's a hemp and yellow-pea protein that tastes amazing, and has lots of other goodies like 100% of your daily Vitamins and Minerals, and is dairy free.

6. White Tea > Green Tea

Green tea good.  White tea better.

White tea has 3 times more antioxidants than green tea.

White tea has less caffeine per serving than green tea.

White tea is less processed than green tea - so you have more nutrients and health benefits available from under processing.

7. Coconut Oil > Olive Oil

For cooking, unrefined coconut oil is more stable at higher temperatures, so it is better to cook with coconut oil than olive oil.

It is also, unlike olive oil, an instant energy source for your liver.  This means it stimulates your metabolism (because it is producing energy) and helps with weight loss.  

Team Coconut Oil also boasts antimicrobial, antifungal, and antiviral properties.  Leave the olive oil to low temp cooking, and salad dressing. 

The Need To Detox

Every once and while we treat our bodies like human garbage cans.  We drink too much, we eat too much, we smoke too much. Or we,*ahem*, all-of-the-above too much. 

That was me this weekend.  Let's just say there was poutine involved. Gourmet poutine. 

So, after this super fun, indulgent, friend-filled weekend, and being that fall is right around the corner,  this is the perfect opportunity to prepare for a detox.

The best rhythm I have found for detoxing is January, Spring, and Fall. It is trial and error to decide what works best for you, but this is a nice frequency because it occurs at a regular interval (about every 4 months). Ideally, you want to try and detoxify when you feel, well, to put it simply, toxic. 

I know what you're thinking.  Ugh the food preparation!  The horrible raw green food!  The lack of energy!

Personally, I won't put up with bland, green food, or hours in the kitch preparing a raw meal.  I know you are busy and important and you don't have time for this, either.  You do, however, want foods that are soothing and restorative and make you feel cleaner, lighter, and almost...virtuous.

The theory behind this detox is to give your digestive system a break, and allow the detoxification pathways to clear out toxins that may have built up in your liver and body. This way we allow the liver to properly clean house.

I should pre-empt this by saying that you should always check with your doctor before starting any kind of diet. This detox is not meant to cure or treat any disease.  I know you already know this, but it the responsible thing to do.

That being said, here is the general overview of the detox that I do myself and give to my patients:

• 1 week in length (can be extended to 2 or 3 weeks if you are a keener, or have had a particularly toxic past couple of months)
• liquid food for 2 meals/day, solid food for 1 meal/day (preferably lunch)
• unlimited water, decaf herbal tea
• supplements that co-incide with meals and promote liver function
• Obvi no caffeine, no soda, no soy products, no dairy, no meat, no sugar
  

Look in your social calendar and pick a time to start the detox when you have at least 2 days where you have no commitments.  There is an adjustment period you need to allow yourself, and want to give yourself time and space to do so.

Download Dr Stephanie's Detox Grocery List for a grocery list of the items you'll need.

You can get most things from your local grocer, or I prefer to try and get things from local farmers markets.  This time around, I have purchased just about everything from Kensington Market here in Toronto.

Here are some specific points on the detox:

• Start every day with glass of room temperature lemon water (before breakfast)
• A Liver Detox Pack Supplement: once in the morning with breakfast, and once in the evening with dinner. 
• Drink at least 3 liters of water every day.  And yes, prepare to pee.
• Drink Coconut Water (no sugar added is best)
• If it is available to you, try to take a sauna 1x/week while on the detox (most gyms have one, or a local spa).  This helps the skin detox as well.
• Every evening, take 1 teaspoon of a Flax Oil, Hemp Oil or any EFA Oil you like. This helps to assist regular bowel movement. My absolute favorite is Vega's Antioxidant EFA Blend.  You can read about the benefits here and will soon (*fingers crossed* - in about a week) be able to purchase them here (under "Products) or in my office (shameless self-promotion, I know).

Download Dr. Stephanie's Sample 7 Day Detox Plan to see how I incorporate the following Liquid and Whole Food Meals.

The Liquid Bit : Breakfast & Snacks

If you are nervous about this, don't be.  I have designed liquid meals based on the ease of preparation (seriously guys- we are talking less than 5 minutes of prep time), the integrity of the product, and the ones that will deliver the purest nourishment in liquid form.  You will feel full, too.  The products I use here have 100% of your RDI in Vitamins & Minerals, taste great, and are easy to digest.

For breakfast, I use either Vega Whole Food Health Optimizer , Vega Whole Food Smoothie Infusion, or my Metabolic Cleanse (available in house).  These are excellent to be taken while detoxing because they deliver the vitamins and minerals your body (including your liver) need.  

You can substitute any of your favorite fruit instead of raspberries (mangos with cashew or blueberries with almonds are particularly yummy), and substitute Unsweetened Coconut Milk or Rice Milk instead of Almond Milk.

Raspberry Smoothie

1 scoop of Vega Whole Food Smoothie Infusion or Metabolic Cleanse 

1/2 cup fresh or frozen strawbs or rasps

1 1/2 cups Unsweetened Almond Milk;  Stevia (optional for sweetness) 

Instructions:  Blend. Drink. Serves 1

Ginger Pear Smoothie

2 Scoops Vega Whole Food Smoothie Infusion

1 banana, 1 pear

1/2 tbsp fresh ginger, grated

2 cups Almond, Rice or Hemp Milk

Instructions : Blend. Drink.  Makes 2 servings.

Cucumber Lime and Basil

1/2 Cucumber

1 lime + lime zest

big bunch of Basil Leaves

Instructions: Blend. Drink. Serves 1

Beet-nik

Follow this original recipe (but leave out the alcohol!) and add in some carrot and apple if desired

The Liquid Bit: Lunch & Dinner Options

So usually, lunch is where your food option comes in, but it can be done at dinner as well.  Here are a sampling of recipes I use while detoxing:

Warm Broccoli & Spinach Soup

This is still considered raw even though it is warm - you still maintain the live, enzymatic properties of the broccoli because it is only lightly steamed.  Otherwise, it is very difficult to digest raw. (Yes, I am talking about tooting.)  

1/2 Avocado

6-8 Broccoli Heads (lightly steamed for 5 minutes)

2 Celery stalks

Red Onion or Scallions (to taste)

Handful of Almonds  (for the topping)

1/2 lemon

Instructions: Blitz in Blender. Eat. Serves 2.

Avocado and Cucumber Soup

Cuc's are a detox staple. They are light, and packed with water and have a cleansing effect. Avocados give a wonderful, buttery texture that is incredibly satisfying.  (Also wonderful for your skin, hair and nails).

1 Avocado

2 Scallions

1 Cucumber

2 Handfuls of Spinach and 1 Bunch of Parsley

Zest and Juice of Lime

If you prefer less creamy soups, you can put a 1/2 cup of sodium free vegetable broth or water to thin it out.

Instructions: Blitz in Blender. Eat.  Makes 2 servings.

Green Soup

1/2 Avocado

2-3 big handfuls Arugula, 1 bunch Kale or Spinach, and a bunch of Basil

2 tbsp Pumpkin Seeds (for topping)

1 tbsp Vega EFA Antioxidant Oil

1/2 lemon

Instructions: Blitz in Blender. Eat. Serves 1

The Food Bit

So here, you have lots of options, cold and warm salads, beets, fish, and an unlimited assortment of veg. Just stay away from soy, meats, and nightshade foods (tomatoes, eggplants, peppers).  Don't look at me like that...its just for a week!!

Here are some ideas:

Halibut with Steamed Kale dressed with some chopped hazelnuts and 1 tbsp of Sesame or Hemp Oil

Quinoa Salad with Dried Cranberries, Apples, Cashews

Steamed Beets, Kale, Alfalfa Sprouts and Sesame Seeds dressed with Vega EFA Antioxidant Blend (yes I know I am talking about Vega to death today, but it is really that kind of a product)

I actually just keep rotating these salads because I love them that much...I am open to ideas though - so send me your comments!!

--

If you have any questions about the products I have talked about here, or have any questions about this detox, please email me!  I am always excited when I get questions from readers and I am always happy to help.

If you would like to purchase Vega directly - please click on the image below:

Be Healthy.

Dr. S

xo

My F(abs)ulous Science Project: The Meals

Alright, so we know we need to snack. But what about the actual meals?  This is the good stuff that will provide the bulk of our calories - so we want to get this part right.

Here are a selection of my favorite (and your new favorite) meals.  They are beyond easy to prepare, you need basic kitchen supplies (we're talking a saute pan and a mixing bowl), and are super quick.

Breakfast

I don't even think I need to tell you that breakfast is the most important meal of the day. Literally, you are breaking the fast of sleeping, and your incredible machine of body wants to keep purring like new.  Feed your body breakfast, people.

A couple of staples that I was almost religious about when prepping for my fitness competition:

1. Pumpkin and Buckwheat Pancakes

Step 1:    1/3 cup scoop of buckwheat pancake mix
               1 egg or egg substitute
               Scoop of favorite protein powder (I love Vega and                DL's Ultra Protein Plus)
               Scoop of Green's Mix
               Frozen berries of choice (optional)
             1/2 can of pumpkin puree

(You may add some unsweetened Almond milk or water to make the batter looser if you want)

Step 2:     Mix.

Step 3:     Heat up saute pan (Med-High).
                Spray with Pam, or use Coconut Oil
                Take Spoon and Dip in Batter.
                Pour Batter In Pan.

Step 4:     Wait 2-3 Minutes. (The Pancake will be Golden Brown on Bottom)
                Flip Pancake Over.

Step 5:    Drizzle Agave Syrup over and Enjoy!
               Makes about 10 pancakes. 

2. Egg (or Tofu) Scramble with Salsa on a Toasted Tortilla Flat

This is my husband's most prized recipe.  Like, he LOVES this recipe. So much so that I was not able to prepare it when I wanted - only HE could make it. 

Not kidding.

He is very particular about it, and as such, wanted me to make sure that you notice the following:

    1. There are 3 kinds of pepper spices (Black, Cayenne, Red), and one actual pepper (the roasted red pepper).
    2. The salsa should be spooned out with a fork (vs spoon) - so as not to get too much 'salsa goop' and more 'salsa'. 
    3. He strongly recommends beating the eggs with a fork so they are fluffy and have little bubbles before you pour over veg mixture.  It is also very important that the pan is already quite hot before the eggs go on.
    4. Lastly, he also recommends Silken Tofu here because it 'scrambles' better than firm or medium firm tofu. 

And yes, he is dead serious that you follow these instructions exactly and not ruin his recipe.

Step 1:    1/2 pkg of silken tofu or 1 egg + 2 egg whites
              Ground Black Pepper, Cayenne Pepper, Red Pepper Flakes
              Chopped Mushrooms, Roasted Red Peppers, and Alfalfa or Bean Sprouts

Step 2:    Saute Mushrooms, Roasted Red Peppers and Sprouts in Coconut Oil. 5 minutes or until the mushrooms are browned.

Step 3:    Meanwhile, place a tortilla flat (my favorite is Ezekiel Whole Sprouted Tortilla) in the Oven.375 Degrees. 8 Minutes. Optional Coconut Oil to Help it get crispy (Coconut Oil does not mutate with high temperatures the way other oils, like olive, can)

Step 4:     Pour Egg or Egg substitute or Tofu over mixture. Wait 3 minutes. Flip over

Step 5: Layer: Tortilla, Egg/Tofu Mixture. Top with Salsa.  Makes 2 servings.

 3. Steel Cut Oatmeal with Cinnamon & Almond Milk

This baby requires a wee bit-o-planning.  Real Steel Cut Oatmeal takes about 45 minutes to make.

Ugh.

I am the first to admit this beyond annoying.  I would prepare this the night before, or make a larger batch and store up to 1 week in the fridge. The time comes from the boiling time. Do it the night before. Trust.

I like to sprinkle with Cinnamon (blood sugar regulator, and gives a sweet-but-not-icky-sweet-taste), and a little unsweetened almond, or hemp, milk to taste. 

*rubs belly*

4. Pro-biotic Yogurt with Scoop of Protein and Fresh Seasonal Berries

After seeing Food Inc., I think the only yogurt I will buy is organic,probiotic rich yogurt. I do, however, also have a weakness for Greek or Balkan Style Yogurt.  So, my those are my shorted-yogurt list.  Oh c'mon, don't look at me like that.  You SO have a short yogurt list too.

The absolute best way to eat yogurt is after is has drained in a cheesecloth for 24 hours.  Those of you with grandmothers from the 'old country', will be familiar with this technique.  For the mod urbanite - hang the cheesecloth filled with yogurt over your chef-style kitchen faucet. The next morning, the yogurt should be noticeably thicker.  So much so that it is hard to get a spoon easily through it.

5. Protein French Toast

After a good week of diet & working out, I love to reward myself with this.  Yes, sometimes there is more than 2 slices.  Actually, who am I kidding, there are ALWAYS more than two slices!!  But, I digress...and further this is about YOU.

Step 1:    Ezekiel Bread Slice x 2
               3 Egg Whites + Vanilla Extract + Cinnamon

Step 2:    Beat the egg mixture and let the bread soak on both sides

Step 3:    Saute in Hot Pan (with Coconut Oil) until crispy golden brown

Lunch or Dinner

1. Steamed Sea bass with Lemon and Basil & Brown Rice

Fish stinks up the entire house when it is cooked. I serioulsy cannot stand fish smell.  I like to avoid the "oh-did-you-just-cook-fish' dirty looks,with this pretty good alternative.

Instead of pan-searing fish, wrap it in aluminum foil, and bake it in the oven.  This will conceal the odors, (both from being wrapped in teh foil, and being put in the oven).  An added bonus is that this is a healthier way to prepare the fish in this way (baked vs fried).

Step 1:    Season fish with basil, lemon, pepper
              Wrap the fish in aluminum foil and turn the oven to 450F
             

Step 2:    Put in the oven for 40-45 minutes               

Step 3:    Eat.

2. Waldorf Salad

This is such a great lunch.  Really, I absolutely love it.  I usually pair this with 2 or 3 whole grain crackers (or, a glass of white wine).

The only prep required here is to chop up and dice the elements of the salad beforehand.  Basically after that it is mix and eat.

Step 1:    Equal parts celery, red seedless grapes, toasted walnuts, and 1 Apple sliced up

Step 2:    In a bowl, whisk together about 1tbsp of lemon juice and 3 tbsp of yogurt, salt & pepper.

Step 3:    Mix the dressing in Step 2 with the ingredients in Step 1, serve over a bed of lettuce, or arugula.

3. Tuscan Tuna (or Tofu Cubes) Salad

It is nice (and only if you remember) to marinate the tofu cubes in either a light soy sauce, or a balsalmic vinagrette the day before. The tofu will hold up on its own without marinating as well.

Step 1:   1 Scallion chopped, 1 can of White Beans, 1 can of Tuna or Tofu Cubes, some asparagus, and some cherry tomatoes.  Pour into a salad bowl

Step 2:    Drizzle some hemp oil, flax seed oil, or olive oil with some lemon juice into a bowl, with salt & pepper.

Step 3:    Eat.  (Also great to pair with a white wine)      

4. Tempeh Stir-Fry with Pasta

This was my dinner before a leg workout the next morning, or if I had a long cardio session planned...kind of like my 'carb-up' meal:

Step 1:    In a saute pan, put some marinated tempeh in.  Add your fave veggies (this dish for me has mushrooms, asparagus, sprouts, sage and garlic.

Step 2:    In another pan, boil some whole-grain pasta. (8-10 minutes)

Step 3:    After veggies have softened, add a little low-sodium spaghetti or marinara sauce (my favorite is Eden Organic).  Once the pasta is done, combine it with the tempeh stir-fry.

Dr. Stephanie
xo

My F(abs)ulous Science Project: The Snacks

Oh, you didn't think I forgot about this series did you?  Shoe Week diverted my attention temporarily, but now, its back to The F(abs)ulous Science Project Series.

Whether you are on a specific diet to trim down, for...oh I don't know, maybe...a stagette party on July 16, let's say...off the top my head here...a place like Vegas, for...a friend who may (or may not…since this is totally a random thought) be named Kellie...OR you are just looking for healthy alternatives to snacks, read on.

I know its been said before...but you need to snack.  It is absolutely your obligation, your duty to snack.  We want to snack intelligently and fabulous.  Here’s how:

There are 2 Main Snacking Rules to Follow

1.We should be eating every 3-4 hours. 

So you should have 2 good snacks through the day. So your eating pattern should look something like this:

Breakfast    7am
Snack 1    10am   
Lunch        1pm
Snack 2    4pm
Dinner        7pm

This is the intelligent part.  As we keep adding food to our bodies, our highly intelligent system reads this as : Yay! Food a-plenty! Burn off excess energy stores!

When we don't eat - the body shackles down as if all the crops and rivers have dried up, basically holds onto fat like you would not believe.   It is pretty much impossible to starve yourself and lose fat simultaneously. We want to avoid at all costs becoming the skinny-fat body type.

2. Snacks should be sufficient enough to hold us over until out next meal.

This means it is both satisfying in terms of calories, but is also delicious.  This is the fabulous part. For moderately active women, this should run somewhere in the 200-300 calorie range.

Here is the F(abs)ulous list (with vegetarian and vegan options) for healthy snacking:

1. Green Apple with 1 Tbsp Peanut Butter/Almond Butter/Any kind of Nut Butter

    Look for no sugar added, organic nut-butter.

You can also make your favorite nut butter yourself.  All you need is a food processor!

Step 1:        4 cups shelled, roasted nuts.
Step 2:        Put in Food Processor. Blend.

I kid you not.  That’s it.

In 5 minutes, you will have wonderfully smooth texture.  You can add in chopped nuts to the mixture if you like a crunchy texture.

2. 10-15 almonds + 10-15 Raisins/Dried Fruit

It is always smart to pair a simple carbohydrate (the raisins) with a fat/protein combo (almonds). This will slow the rate at which the simple carb (raisin) would otherwise travel through your system, and make you hungry again sooner. 

A general rule of thumb: the nut/fruit mixture should fit in the palms of your hand, so if you prefer walnuts, it can be 5-10 walnut halves, or conversely, 20-25 pistachios.

3. Tomatoes with Rosemary Salt

mmm...I remember when I was young sprinkling a bit of salt on a fresh summer tomato and CHOMP! Biting into a little piece of heaven. 

Kosher sea salt is mixed with some dried rosemary leaves.  Not too much salt.  Just an ever-so-light sprinkle to bring out the natural tomato flavour.

Tomatoes are mainly water, but eating things that have a high water content will also fill you up and keep you satisfied until your next meal.

4. Hummus

  Both hummus and it's eggplant cousin (Babaganoush) are fantastic snacks.  We have to be mindful that, depending on how its prepared, it can be extremely high in fat and salt.  Here is a low(er) fat version of my favorite spread:

Step 1:    Can of organic, low sodium garbanzo beans (I personally love the brand Eden Organic). Wash and dry throughly.

Step 2:        Peel 2 cloves (or to taste) of garlic

Step 3:        1/4 cup lemon juice and 1 tbsp olive oil

Step 4:        Blend until creamy. If more creaminess is desired add water.

You can also get experiemntal with your hummus and add in things like roasted red peppers, oregano, thyme, mint, basil.  Just about any herb will go here.  Since the food processor is doing all the work - you might as well, right? 

6. Babaganoush

Literally: Broil. Cool. Blend. Eat.

Step 1:    Cut the Eggplant in half and pierce the skin with a fork all over.  Broil @ 400F for 30 minutes.

Step 2:    Allow to cool (about another 30 minutes). 

Step 3:    Put in the Food Processor with some optional garlic cloves, and blend until desired consistency. 

It really does not get much simpler than that!!

Have with some whole grain crackers, or veg.  My personal favorites dipping mediums are celery and red peppers.

7. Ricotta Cheese with Vanilla extract and Cinnamon

This is my evening snack if I am craving something a little sweet.  Vanilla Extract gives the impression of being sweet without being sugary sweet.  Cinnamon is nutty, and warming, and almost confusingly sweet.

You can use ricotta cheese if you are not vegan.  If you prefer to stay away from dairy – you can make a ‘vicotta’ by pureeing silken tofu. 

8. All Bran Bran Buds with 1 cup Unsweetened Almond Milk
    Fibre = Filling, Satifying, and Great for Digestion.

9. Edamame

This one was also mentioned on my mini facebook poll.  I totally agree with you, Eva.  This is a great source of soy protein, as well as being a good source of Vitamin A, and Calcium.

10. Protein Shakes from non-why sources.

My 2 favorites here are Vega by Sequel Naturals and Ultra Protein Plus by Douglas Labs.

My absolute favorite protein shake: Scoop of protein, scoop of greens blend, tsp of flax or hemp oil, Unsweetened Almond Milk, 1/2 Banana and a Shot (or Two) of Espresso.   I am telling you, it is heaven in a blender. 

A couple of other great suggestions from my mini-poll on facebook:

1. Wasabi Peas + Raw Almonds  (by Aileen)

2. Shrimp Chips  (by Eva)

3. Veggies with Guacamole (by Eva)

What are your favorite, healthy snacks?  Post them in the comment section below!

Be Healthy.

Dr.S

xo

My f(abs)ulous Science Project : The Diet Rules

Welcome to Part 2 of my f(abs)ulous Science Project Series.  Deadline : July 16th, 2009. Eeek!

The diet is the biggie. 

One of the single most important areas to change the appearance of your abs – you literally are (and show) what you eat.  These are my 4 Rules for making it happen.  I won't bore you with all the science behind it - just know it works!

 Rule 1:  EAT

Eat 5 Meals. Every 3 Hours.

The rhythm should look something this (assuming you get up at 7am) :

Breakfast - 7.30am
Snack 1 - 10.30am
Lunch - 1.30pm
Snack - 4.30pm
Dinner - 7.30pm

Snacks should be around 150-250 calories.  They should have a little protein, a little fat, and a few carbs.  My all time favorite snack: a scoop of organic, crunchy peanut butter, over a green apple. 

Main meals should be larger - some where between 300-500 cals for a woman.  If you look at your plate, most of it should be vegetables. 

The old-skool rule of protein portion size: it should be about the size of the palm of your hand.  Your stomach is also approximately the size of your fist - so keep that in mind for your overall portion sizes!

Look out for My f(abs)ulous Science Project: The Recipes later this week for super simple recipes, most taking under 25 minutes to make.

Rule 2: Water, Water Everywhere

I have to admit – I am one of those people who *hates* drinking water.  Like. Hates. 

I have hoped (dreamed, prayed, asked the universe, wished on my eyelashes, asked Santa) for some kind of pill or supplement that you could take that would magically give you your daily water requirement…but *big, dramatic sigh* it doesn’t exist.

So, I deal with my water issues intake by adding different flavors to all the water I drink. 

That’s right. All the water I drink. 

Lemons, cucumbers, and limes…oh my! These are perfect for making water more palatable. Zesting the lemons and limes also will give you the essential oils from the peel that are good for your liver and make your skin glow.  Who isn’t vain enough to love that?!

In another effort to avoid drinking mind-numbing, boring water, I make tea.  Herbal, decaf tea. I either drink it warm or put ice cubes in it and drink cold through the day. Sweeten with a little Stevia or organic honey and you are good to go!

Dr. Melissa Hershberg, author of The Hershberg Diet (who also happens to be a good friend of mine) recommends that, in addition to drinking water, that you eat water as well:

"Foods like green veggies, fruits, broth-based soups, and lean proteins like egg whites and white fish are the absolute best for weight loss.  They provide the most volume and mass for the fewest number of calories.  When these high-water foods make up the bulk of your diet, you can afford to indulge in other delicious items and get away with it!"

I love this idea of eating your water .  Filling up on veggies is not only uber nutritious, but you will feel full longer, and get all your water in the process too.

Bottom line here is drinking (and eating) your water = flat, toned abs.

Rule 3:  Organic Sweeteners and Spice (and all things nice)

Let’s be honest.  Eating clean and healthy can be bland, boring, and honestly just painful.

To avoid stabbing my eyes out with a fork while I am following this diet, it *has* to have lots-o-taste.  Almost every single dish I eat has some random combination of the following herbs and spices:

Oregano
Herbs de Provence
Red Pepper Flakes
Fennel Seeds
Parsley
Lavender
Sweet Paprika
Sesame Seeds
Tumeric
Mustard Seeds
Black or White Pepper
Cinnamon
Cayenne Pepper
Hemp Seeds
Cumin
Basil
Thyme

These add tons of flavor and zilch on calories. There is really no formula to it – a little dash of this, a sprinkle of that, people think you are a chef and food is fun again.  Play around with different combinations (my fave is a little red pepper flakes with herbs de provence and mustard seeds) and your taste buds will thank you.

Rule 3: Nix & Modify

So. This is a series on abs.  The recommendations here are for getting the gorge abs we want for summer…known around some parts of Toronto as Kell’s stag party! 

1. Nix

Sugar

Sugar is literally the worst thing ever created. Period. Done. End of discussion. 

Your pancreas, liver, and gall bladder freak the eff out to deal with it.  Your body basically just gives up and stores the sugar as fat – usually around your stomach.

HAIIIL NO.

For sweetness, add Stevia, cinnamon, agave, or peppermint-tea flavored water to whatever you are drinking or baking.

Dairy

Dairy, whether low fat or not, creates a ton of mucous in your intestines. This puffs out the stomach (again, flat abs = not happening), hinders absorption of nutrition from other foods, and, is it me - or is it just weird that we are drinking another species' milk?! 

Almond, Rice, Hemp, or Soy bevvies are all better alternatives.

Meat

Meat literally has to rot in your stomach in order to be digested.  Yummy & Tasty = yes.  Flat, Stag-Party Abs = no.

Salt

Take out the salt. Put in your new-found love for herbs and spices (see above). Abs (heart, liver, kidneys, and well, basically your whole life) = happy.

Blame it on the a-a-a-a-a-alcohol

Honestly? I love wine and sake too much to cut it out completely. 

A glass of wine with dinner is ok, people. The French do it. The Italians do it. The Spanish do it. So can Canadians. Ya?

A glass of red will run you anywhere from 75-105 cals for a 4oz glass, 6 oz is about 125 cals, and a full glass (8 oz) is about 150-200 cals.  You can see how it adds up quickly - but one glass - *totally* doable.

Also, drink things that are less syrupy and fruity (meaning less sugar, ab fat, and by far the worst hangovers). 

Sake and vodka are both low-ish calorie alcohol choices. Mix the vodka with soda water, club soda and a lime. 

 

2. Modify

Some Veggies.

I hate to have hate-on for veg – but some (broccoli, cauliflower, beans) are like, totally impossible to digest if they are in raw form.  Steam your veg.  We are talking only 5-10 minutes of steaming! Easy.

How You Cook

Baked,Broiled, and Roasted trumps Frying and Sauteeing. Always.  Sauteeing is just a posh word for frying.  Same concept (butter, oil, lard in the pan)- sneakier language.

Using the herbs, spices, and sweetners we discussed above on your food for baking and broiling and roasting will really help bring out the natural flavors of the food you cook, rather than hiding it under gobs of oil and butter.

Finally, instead of putting oil or butter in the pan, try water, or a 2 second spray of a non-stick spray. Marinate your proteins in orange juice, lemon juice, or lime juice. Fish will literally "cook" in the citrus acids.  The Spanish call it ceviche.  I call it delicious.

Rule 4: Cheat

Treat yourself to a cheat meal once a week and eat whatever you want.  Whatever you are craving lap it up and reward yourself for a good week of eating!

My personal favorite cheat meal is Saturday or Sunday breakfast.  I wake up late, I make a huge cappucino, and will make anything from pancakes with syrup to eggs benny.  I read my online newpapers and life is good. 

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Check out My F(abs)ulous Science Project: The Recipes later this week!

Dr. S
xo

My f(abs)ulous Science Project

We all want them. They are everywhere: from late night programming to your trainer’s promises to your vision board.

Flat, toned abs.

Doesn’t it always seem like you are chasing the idea of it,though, rather than actually realizing it?

Last year, I competed in a fitness competition when I lived in New York City. I worked my *abs* off to make sure I was eating right, exercising right, and supplementing to create beautiful, non-bulky, feminine abs.

It wasn’t as easy as some late night programs would suggest. There are no drop-3-dress-sizes-in-10-days quickies without stressing the heck out of your liver, impairing your immune function, and shocking your whole body in the process.

But beautiful abs can be achieved. It takes consistency. It takes hard work. It takes patience with yourself, and it takes a *wee* bit of planning. That’s about it. Really and truly.

I am posting this series of articles for three key reasons:

First – there are a few main f(abs)ulous subject areas that are integral to creating the abs that you want: diet, exercise, nutrition & supplements. And…surprise(!) - those are the main topics in the f(abs)ulous series.

I want you to have the knowledge and the know-how so that you can get good at it, and get’er done. You already posses all the tools necessary to achieve the toned stomach you want – you just need a little guidance. Enter Dr. Stephanie.

Second, and luckily, abs are one of those muscle groups where you don’t really need a gym. So, I will be using my body weight, a yoga mat, and my desire. I will document everything I am doing so you can follow along too!

Third, I will pre-empt this by saying that I am very happy with my current fitness level and form. However, I want to show you that my method works– so I am using myself for this f(abs)ulous science project.

I don’t plan to get fitness competition lean, but currently I would be considered ‘off-season’. Getting to somewhere between 15-18% body fat would be a good target goal for my height, size, and body weight. Using only objective tools for measuring my progress, here is what I am going to be measuring changes in:

measurements
waist
hip

body fat
electrical impedance (basically an electric current that you run through the body that measures body fat)
(you can use calipers also, but there can be a higher degree of measurement error with it, depending on who is taking the measurements!)

strength: how many…?
full sit-ups in 1 minute
reverse crunches

endurance: how long…?
can I hold a front plank
can I hold a side plank

Ahhh...I like nothing more than to have a specific, measurable, ongoing challenge - I thrive on stuff like this!! So with this in mind I have decided that my target deadline is going to be July 16, 2009. Reason being is one of my very close friends is jetting down to Las Vegas for her stag that weekend, and it is *conveniently* 12 weeks away. So, perfect, right?

Look out for the first post: My f(abs)ulous Science Project: Diet Rules later this week

…aaannnnddd go!

Are. You. Kidding. Me.

The Vile Easter Bunny (tries to) Strike Again

That saucy minx.  Every year that oh-so-clever, seemingly harmless, bunny manages to arrange for unhealthy, over-processed, sugar-laced chocolate temptations abound. *Conveniently* there are sweet temptations all over regularly healthy grocery and shopping hot spots and we are left to try and resist the power that is chocolate.

This year, I am going to beat that meddling bunny at her own game with….*drum roll please*…

Dr. Stephanie’s (first of many) Healthy Chocolate Recipes

It can be done friends. I have researched a ton of chocolate recipes, and these were the first ones to make the cut.

I have modified the originals to make them either low calorie, low sugar, or how to make them vegan. Some of the original recipes had ingredients only available to our lovely American friends, so I have substituted those out for ingredients that can be found in Canada, too. 

The other really important thing for me was how easy these are to make. Literally some of them are put in food processor, mix, serve.  Easy peesy.

I have also added in a raw cheesecake recipe, that I wasn't so sure of..until I tried it.  Are you allowed to call a cheesecake gorgeous?

I would love your feedback on these recipes.  Did you add or subtract anything to them? How did they turn out?  Comments are loved in the comment section below.

For The Calorie-Counting Bunny

Molten Chocolate Lava Cake

Oh, yes...you read that right.  This is an ooey- gooey chocolate king of a cake for under 200 calories per serving.  No, no, thank YOU.

You will need 4 ramekins.  I really like to add a little bit of my favorite protein powder to this. Vega is a personal favorite, or a hemp-based protein powder works well too. 

This can be made vegan-friendly by substituting:
    Jell-O for Agar (1:1 ratio)
    Liquid Egg for Banana (1 Banana = 1 egg)
    This vegan chocolate cake recipe

    Creams & Butters can be replaced with vegan-equivalent substitutes

Ingredients:

For Cake

1 Cup Chocolate Cake Mix (like Duncan Hines or a Betty Crocker)
2 TB Unsweetened Cocoa Powder
1/4 Cup Fat-Free Liquid Egg Substitute
1 TB Semisweet Chocolate Chips
1/2 tsp Stevia
2 Dashes Salt

For Filling

1/2 Jell-O Sugar Free Chocolate Pudding Snack (about 1/4 cup)
1/2 TB Semisweet Chocolate Chips
1 tsp Fat-Free Liquid Creamer (like Coffee-mate Fat Free Original)
1/2 tsp Light Whipped Butter

 Directions:

For The Filling:

Step 1    Place the chocolate chips for the filling in a glass and set aside.    

Step 2    Nuke the creamer & butter for 15 seconds (should be very hot)

Step 3    Pour the nuked mixture over the chocolate chips and stir until they have dissolved. Cool for a few minutes.    

Step 4    Add the pudding to the mixture. Stir.

Step 5    Spoon the chocolate mixture into four mounds on a non-stick sprayed or parchment-lined plate.

Step 6    Place in the freezer for 25 minutes.

For The Cake

Preheat oven to 350 degrees.

Step 1    Place chocolate chips in a bowl with the cocoa powder. Add 1/4 cup boiling water and stir until everything has dissolved.    

Step 2    Add 1/2 cup cold water. Stir well.

Step 3    Add all of the remaining ingredients (cake mix, egg substitute, Stevia, and salt) to the mixing bowl, and whip with a whisk for 2 minutes.   

Step 4    Once the chocolate mounds in the freezer are a little firm, spray four baking ramekins with nonstick spray.

Step 5    Spoon the cake batter (which will be a wee thin) into the ramekins.

Step 6    Remove chocolate mounds from the freezer, and place one in the center of each batter-filled ramekin. Put the ramekins in the oven and bake for 15 minutes. Cakes will look shiny when done.

Step 7    Carefully remove each ramekin from the oven.

Either eat right out of the ramekin (that would be me), or wait until it has cooled and plate it.  You'll need to nuke the cooled cake for 15 seconds to get that ooey-gooey goodness back.

Top with something fabulous like a mint leaf.

For The Green Goddess or Vegan Bunny

Vegan Chocolate Chestnut Blackbottom Pie

I was very popular with my neighbours and patients this week with this baby.  It is rich, decadent, and all organic. 

Serves 4 people

Ingredients:

350 grams (or 12.3 oz) sweetened chestnut puree
100 grams (or 3.5 oz) bittersweet chocolate
12 vegan chocolate wafer cookies
2 Tbs. vegan margarine
2 Tbs. coconut oil (optional)

Directions:

    Step 1 In food processor, turn the chocolate cookies into fine crumbs. Melt the vegan margarine and mix into the chocolate cookie crumbs.

    Step 2 Press the cookie crumb mixture into the bottom of a pie form or individual forms.

    Step 3 Open the chestnut puree jar or can and place in a large bowl.

    Step 4 Using a double boiler, melt the chocolate and the optional coconut oil.

    Step 5 Mix the melted chocolate into the chestnut puree until well blended.

    Step 6 Place in the refrigerator for 10 minutes to become a bit more solid and easier to work with.

    Step 7 Place a generous layer of the chocolate chestnut mixture on top of the black bottom crust.

    Step 8 Chill in the refrigerator for 1 hour before serving.

    Step 9 Garnish with something fun like chocolate curls or mint leaf.

The Raw Blackforest Chocolate Cheesecake

This one I was stoked to make.  I have never baked anything 'raw' before.  It is literally not cooked at all, and gets its firmness from being in the freezer.  The chef who created this had also mentioned you can replace raw cacao butter and coconut oil with a dark Green and Black’s chocolate bar.

For The Filling

2 Cups Cashews, soaked 1 hour or more
1/4 Cup Agave Nectar
1/4 Cup Maple Syrup
1/4 Cup Water
1/4 Cup Cacao Butter, Melted

1/4 Cup Coconut butter, Melted
1 -2 Teaspoons Coffee Extract (optional)
1 Teaspoon Vanilla Extract or Seeds From 1/2 Vanilla Bean
1/4 Teaspoon Salt
1 Cup Cocoa Powder
One 10oz Package Frozen Cherries, Thawed

Directions:

Step 1    Blend everything together except for the cocoa powder and cherries until smooth.

Step 2    Blend in the cocoa powder

Step 3    Hand mix in the thawed cherries. (If you want to make a sauce out of the cherries, either set some aside or use an additional package.)


For The Crust:

1/2 Cup Brazil Nuts
1/2 Cup Shredded Coconut
Pinch Salt
1 Heaping Tablespoon Cocoa Powder
1 - 2 Tablespoons Agave
1 - 2 Tablespoons Cacao Nibs
1/4 Vanilla Bean Seeds from 1/4 vanilla bean

Directions:

Step 1    Food-process the brazil nuts, shredded coconut, salt, cocoa powder and vanilla bean seeds

Step 2    Add the agave and cacao nibs until the mixture just starts to stick together.

Step 3    Press into the bottom of a springform pan. If you are making a large cheesecake, feel free to double or even triple the recipe (crust and filling).

Pour the filling over the crust and chill or freeze until ready to serve.

Crazy good (for you) cocktails.

I was out for drinks with a girlfriend over the weekend.  Both being former fitness competitors -  we got pretty animated over eating and drinking healthy - it inspired today's post. 

I love a good drink, but am always secretly hoping in the back of my mind that that my body will somehow 'forget' about the extra calories I am drinking (ahhh wishful thinking I know, but a girl can dream!!).

After coming across these recipes, I can easily say now that it is practically your obligation to drink if you want to live a clean, and healthy lifestyle. 

These recipes are a few of the some of the most healthy, most antioxidant rich, most green, most calorie-conscious cocktails out there. 

The Green Bloody Mary

Start your Sunday brunch off right with this green twist on the classic:

1 1/2oz Absolut Vodka

Equal Parts Green Tomatoes, Cucumber, Tomatillos, and Parsley

1 Scallion

1/2 Jalapeño (optional)

Pinch of Salt

Blend. Drink. Love                                                                                                               

Blackberry Blossom

Blackberries & strawberries actually increase their antioxidant effect when combined with alcohol.  Who knew, right?!

This recipe gets an extra dose of vitamin C and antioxidant from the juice of yuzu, a citrus fruit popular in Japan.

                                                                                                                                                                                                                                                                                                                                                                                                                                               1 Medium Handful of Blackberries, muddled
2 oz Yuzu Juice
1 oz Lime Juice
1 oz Lemon Juice
1 oz Agave Nectar
3 oz Vodka (or Sake),                                                                                                                     Prosecco (or sparkling white wine) to taste (optional)

Divide muddled berries between 2 tall glasses. Fill glasses to rim with ice. Combine the rest and pour over ice. Top with splash of Prosecco. Makes 2 servings.

'Beet'nik

So beet is, like, the miracle veg.  It is rich in

*deep breath*

A, B1, B2, B6, C, Calcium, Magnesium, Copper, Phosphorus, Sodium, and Iron.

It a natural cleanser, lowers blood pressure, helps with constipation, cleans the liver and kidneys, and it is just plain amazing.

Combine equal parts Orange Juice, Beet Juice, and Vodka.  Sweeten with a little Honey.

Garnish with an Orange Wedge.

(Be forewarned that beets are so powerful that it can change your urine to a pinky colour)

Marvelous Mojito

Nothing says summer like a mojito.  Summers on a patio. Somewhere in Spain. Or France. Some hot music playing in the background and you are tanned and gorgeous...

Add powerful and delicious berries for a sweet kick to the mojito (and the summer daydream)

1 1/2 oz. Bacardi Light Rum
Equal parts Raspberries, Clementines, Pom Pomegranate Juice
8-12 Fresh Mint Leaves  and the Juice of one Lime
1 oz. Agave Nectar
Soda Water
Thyme Sprig for garnish

Combine muddles berries and mint leaves & lime juice. Add the rum, and soda water to your liking.

Garnish w thyme sprig and drink your body healthy.

The Morning After Shake (Wild Blueberry & Hemp Shake)

So you had too much to drink.  The head-pounding. The dry mouth. The dizziness.  Try this puppy the next morning and see how you fare:

1 1/2 Cups Pure Water
5 tb Hemp Seeds
3 tb Agave Nectar
1 tb Coconut Butter (optional)
1 tsp. Vanilla Extract
1 10 oz Package of Frozen Wild Blueberries
1 Cup Frozen Banana (optional)
Pinch of Salt

Serves 1 - Double or triple the recipe for your friends (or yourself). It is a full meal.

Blend everything except for the frozen ingredients on high speed until it is white, creamy and frothy. Add the frozen ingredients and blend again on high until smooth and creamy.

Adding the banana makes it thicker, creamier, and sweeter.  Up to you.

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Go on now. Drink & be healthy. On a Patio...somewhere in southern France...