Tag Archives: Metabolism

Plant Based Power Cleanse

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Every season I encourage doing some kind of nutritional adjustment. This time of year it’s all about “back to routine”, including work, school, sports, hobbies, etc. It’s a natural time to press re-set on our diet in order to fuel an optimal fall.

Cleaning up the diet requires discipline at first, but once the rewards start pouring in, it’s always worth it. On the most basic level a clean diet involves nothing artificial. It’s based around whole, fresh foods, and plenty of plants & water.

Sometimes though we have more deliberate goals and we need a more focused approach. While eating clean should be a regular practice, factors beyond our diet, such as social events or work circumstances, can impact our patterns and behaviours, therefore ultimately our state of balance.

I’ve been working with a few people recently with weight loss, cleansing, and leaning out goals, and I’ve come to realize that despite summer being a time of lightness and freedom, we also tend to accumulate a bit of excess. Our dietary boundaries often are more flexible this time of year.

So if you’re feeling off balance, that you’ve accumulated a bit of excess, or feel a sense of stagnation. It could be a good time to press re-set. I’ve designed the Plant Based Power Cleanse below, with the intention of:

  1. Boosting digestion & nutrient absorption
  2. Focusing on real, whole foods that are anti inflammatory, easy to digest, nutrient dense, and help promote stable blood sugar. These foods fuel us with nutrients to regain balance and an optimal weight
  3. Stimulating liver function to accelerate the pace of toxin removal

Please note: A cleanse is not recommended for conditions of vulnerability (elderly, adolescence, or pregnancy), or those with low body mass/body fat.

If you are highly active: please consider altering the intensity, frequency, or duration of your training during a cleansing period, to allow for additional rest time. Focus on active recovery such as yoga, massage, foam rolling, and low impact core centric workouts to strengthen alignment (pilates, kayaking, stand up paddle boarding, med ball/balance ball workouts etc).

PS-All the tantalizing food photos come at the end of this post :)

The Plant Based Power Cleanse:

Plant Based =Alkaline forming, rich in vitamins, minerals, enzymes & fiber. In order of emphasis: vegetables, followed by low glycemic index fruits & those containing healthy monounsaturated whole fats, herbs and seasonings, seeds, nuts and pseudograins.

  • Best Vegetables (least inflammatory): Dark leafy greens (cooked & raw), green beans, peas, zuchinni, broccoli, asparagus, radishes, artichokes, sprouts, cabbage, carrots
  • Low GI Fruits: Citrus (including kiwi), pomegranate, watermelon, berries, nectarines, green apples & pears. Dried superfruits are okay in moderation (goji, goldenberries, mulberries etc)
  • Fruits containing Monounsaturated Fats: Olives, avocados
  • Herbs & Seasonings: Garlic, ginger, onions, basil, mint, parsley, oregano, lemongrass, dill, rosemary, tarragon, cinnamon, miso paste, pure mustard, apple cider vinegar, lemon juice, pure cranberry juice (to flavour drinking water), raw honey (sparingly)
  • Seeds & Nuts: Sesame, hemp, chia, flax, sunflower, pumpkin, sacha inchi, brazil, cashew, almond, walnut, coconut (including oil, manna, water and flakes)
  • Pseudograins (gluten free): Buckwheat, quinoa, amaranth
These foods are the foundation of your cleanse. Look to consume them in raw juices & smoothies, porridges, soups, salads, and veggie satay’s. Vegetables, fruits, herbs and seasonings should represent 60-75% of your plate (or glass or bowl) at every Plant Based Power Cleanse meal. The other 25-40% will be your seeds, nuts and pseudograins.
Power =Strategies to accelerate your results

The above plant based foods would be an ideal foundation to the diet outside of cleansing, so what takes this program to the next level are a few targeted strategies to boost & accelerate your results.

Because this is a food based cleanse, and not a strict juice fast, The BEST (and more visible) results will come from doing the program for 2-3 weeks. However you will still feel results from a focused 5-7 day period.

  1. Start with a liver & digestion boosting drink every day. One of: Warm lemon water, 1 tbsp pure cranberry juice in water, a shot of drinkable pure aloe vera juice, or apple cider vinegar and honey (1 tsp each) in warm water.
  2. Light Mornings: Fresh pressed, pure fruit/veg juices (no additives), smoothies and fresh whole fruit only, consumed as often as you need through out the morning, up until your first main meal of the day (4-6 hours after waking). For this reason I recommend any higher impact or higher intensity exercise be kept for later in the day, during your cleansing period. If you are going to be active in the morning, add in some nuts or seeds (or a clean, plant based protein/meal), but use a digestive enzyme in conjunction.
  3. Avoid: Packaged foods, unless it contains nothing artificial, no added sugar or sodium, is based from whole food ingredients, and does not come in a can. (Therefore Vega One and Energizing Smoothie nutritional shakes are allowed, trail mixes, energy bites, and kale chips, but read your labels); no added sugar or sodium, alcohol, hydrogenated or trans fats, deep fried oils, or…coffee. Gasp! Time to show your adrenals a little love. You CAN drink yerba mate or green tea, although I would recommend then also adding an adaptogenic herb such as rhodiola or maca root to maintain nourishment to the adrenals.
  4. Take a plant based digestive enzyme with every main meal & finish the day with a probiotic (i.e. enzymes with meals that include pseudograins, nuts, seeds and fat containing fruits). Also aim to include sprouts as a garnish to most main meals.
  5. Use a detox tea or drink each evening. Look for a tea that contains one or more of: fennel, liquorice, lemongrass, aloe, marshmallow, dandelion, or burdock root. Or use apple cider vinegar and honey (1 tsp each) in warm water.
  6. Use a diuretic drink daily to flush out excess water (and toxins). This could include: lemon water, cranberry juice in water (or herbal tea), dandelion tea, or cucumber water.
  7. Support the liver with a supplement containing alpha lipoic acid and/or milk thistle. Incorporate plenty of liver loving foods: artichoke, radishes, fennel, dandelion, green apples, lemons, apple cider vinegar, and beets.
  8. Go gluten, soy, dairy & animal protein free. Reduce food sensitivities, digestive difficulties, acidity, inflammation and potential allergens. You may find you are less sensitive to these foods if/when you incorporate them back in.
  9. Minimize starchy carbs: Most starchy carbs in moderation are beneficial in a balanced diet (whole grains, root vegetables, legumes, and starchy fruits such as banana’s). However reducing starchy carbs during a cleanse can help reduce bloating, and excess glucose in the bloodstream, therefore prompting the body to turn to other sources of fuel, such as excess fat. Ensure you are eating plenty of healthy fats and protein (25-40% of your plate with each Plant Based Power Cleanse meal) for ample energy & to support a lean body composition. Also avoid refined grains such as noodles, bread products and most grain containing breakfast cereals. Stick with your nuts, seeds and pseudograins.
  10. Eat frequently, but smaller portions: Not just for revving metabolism, this strategy helps boost digestion & assimilation, and promotes stable blood sugar reducing cravings and the potential to binge. Always be prepared with snacks.

Cleanse = Clearing toxins, stagnation and excess.

What you can expect during a cleansing period, is a shift in energy. At first, your body has to adjust to the change in diet. This is perceived as a shock. The parasympathetic nervous system, responsible for digestion, will trigger the sympathetic nervous system, responsible for our reaction to stimulus, and alert it to the changes it’s noticing. In stress mode, the body may initially be anxious, edgy or nervous. This is normal.

Next up, as the body responds to the increase in cleansing nutrients, it will begin to trigger the release of stored toxins. The influx of toxins back into the blood stream will activate the liver to detoxify & excrete the nutrients (which is why it’s important to support the liver).

The increase of toxins in the blood stream, ultimately get removed by our channels of elimination such as the colon, urinary tract (hence the cranberry juice), and skin. These can present uncomfortable symptoms including: headaches, nausea, diarrhoea, flu (as our immune system is activated to counter foreign objects), muscle aches or skin breakouts. These can be minimized with lots of rest, fluids, epsom salt baths, skin brushing, and sticking with your cleansing foods!

Meal & Snack Ideas:

Some of my favorite plant based resources include:

Breakfast/First 4-6 Hours-  

Broccoli Smoothie! Yep, and it’s tasty too. Use Vega One in Natural or French Vanilla. Broiled Grapefruit with Cinnamon Going to Brunch? Bring fruit skewers!

Or any fresh pressed juice (think: Whole Foods), low GI whole fruits, or blended plant based smoothie with an added plant based protein/meal (nothing artificial, no soy).

Mains-

Cucumber, Avocado Salad (swap hemp seeds for feta) Coleslaw with ginger-peanut dressing (swap peas for edamame) Brussel Sprout hash with avocado & lime (swap a nut or hearty seed for bacon)

Beautiful Skin Salad

Quinoa Lettuce Wraps:

Or any salad (unrefined oil & apple cider vinegar dressings), veggie satay’s with nuts/seeds/quinoa (miso, ginger, lemon, garlic sauces), or veggie based soup (with broth or blended, in which case add a nut butter or avocado for a creamy texture).

Snacks-

Baked Artichokes (use nutritional yeast instead of parmesan)   Chia Pudding (Option: with Vega Nutritional Shake)

Or veggies & hemp hummus, buckwheat cereal/porridge, olive tapenade on slices of cucumber, olive & roast veggie skewers, trail mix, Vega nutritional shakes.

For those that embark on a Plant Based Power Cleanse this month, feel free to reach out to me at emma@theheartyheart.com or tweet me @TheHeartyHeart and let me know if you have questions, or to connect about your progress, I would love to hear from you!

What to Eat When Your Starting a New J.O.B.

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I’ve recently had the incredible fortune to be hired by my dream company. In the one week I had to transition from my previous role and work schedule to my new one, I spent time preparing my mental game, as well as my nutritional game. The right eats can help prepare you for just about anything life throws at you.

Brown rice, tuna and seaweed rolls for snack

The first thing I wanted to get in order was my sleep. I was previously working any manner of shifts as a Healthcare Consultant for a Natural Grocer. This meant sometimes late nights, sometimes early (ish) mornings. I’ve now transitioned into regular working hours, but with 6am wake ups…a time when I was still deep in dream land previously. When regulating your sleep schedule it’s important to make gradual adjustments to help the pineal gland reset with ease. Remember, shocking the body is stressful, and puts it into alarm mode (or restlessness), and produces excess hormones to combat the dramatic adjustment (such as cortisol). Slow and steady wins the race. I gave myself some therapeutic assistance through a (natural) nightly sleep aid, which I chose for the following reasons:

  • Valerian: Improves the rate at which you fall asleep
  • Skullcap: Relieves nervous tension
  • Passion Flower: Helps you to feel relaxed
  • Hops: A mild sedative

Tryptophan rich salad

I also amped up my meals containing tryptophan (an amino acid), by making loaded salads like the one to the left. Tryptophan is a precursor to melatonin and serotonin, neurotransmitters responsible for your relaxation and sleep cycles. Food sources such as turkey, cottage cheese, chicken, eggs, red meat, soy, and nuts contain moderate amounts of tryptophan. It’s important to know that tryptophan competes with other amino acids for absorption, so while many meat/protein based sources are great for higher levels of tryptophan, eating these in combination with a moderate amount of complex carbohydrate will actually help to reduce the competition from the other amino acids by way of “distraction” (via the insulin release). I opted for quinoa, feta, chicken and spinach with red peppers for my Vit C and Iron too.
The next thing I needed to do was prep a whole bunch of freezer foods. This included baking, granola’s, and soups. We all know how easy it is to make poor meal choices when we’re tired at the end of a long day. I find it really beneficial to minimize your time input, and maximize your feasting output by spending one evening, or a weekend morning prepping a bunch of recipes and leftovers. You only have to clean up once, you can get other things done while soups are simmering and muffins baking, and I really do find creating in the kitchen satisfying and relaxing. I made a couple of soups, one using the broth from a roast a day earlier (and added brown rice and braised onions), and another from steamed broccoli (use the magnesium rich water from steaming as the broth), avocado, coconut milk, pumpkin and curry spices. I blended this last one in the blender to make a smooth consistency.

Don't mind the shadows...this soup has nothing to hide!

It turned out amazing. When we defrosted it a week later, I topped it with black beans and added a spoonful of barley to each bowl for a complete meal. On my baking frenzy I made up pumpkin muffins (no autumn theme here at all…) and gluten free brownies (aha, that’s right. Decadence is a must for the hard working!). I may or may not have enjoyed a few shots of Bailey’s while I baked.

A new breakfast inspiration allowed me to get innovative with my eggs (which when you eat them as often as I do, you’re always on the lookout for new ideas). If I could remember the original source (I found the image inspiration on Pinterest) I would route you there, but instead I’ll lure you with my own imagery. Eggs (over easy helps maximize the available lecithin in the yolks…a phospholipid beneficial to a healthy cholesterol balance), pan fried inside a slice of pepper! Vit C, protein, and if you use coconut oil to fry as I do, your getting medium chain triglycerides which boost metabolism by helping the body to preferentially burn fat for energy.
Protein is your source for amino acids, and amino acids are the catalysts for a plethora of bodily reactions (energy, hormones etc…). In choosing high quality proteins such as free range poultry, whole grains (barley, brown rice, quinoa), legumes, nuts, seeds, organic dairy products, ocean wise sea critters, and grass fed beef, you create solid, functional building blocks. Remember, the body saves nutrients for later use, just as it accumulates toxins. That’s why it’s important to look at the cumulative effect of your food intake, and maintain balanced eating habits over the long term.
It inevitably became Sunday night, and as I now do religiously each night, I made up a power lunch. Packing your lunch before your first day of work at a Natural Health Company is a slightly nerve wracking experience. I know now no one would have “judged” me, but I made certain to have a super healthy lunch packed :)
This included: steamed kale, roasted spicy chicken with quinoa and olives (left), and diced apple, hemp seeds, coconut flakes, and cocoa roasted chickpeas (right). I am in LOVE with the apple/chickpea snack creation. I had it twice more this week. The recipe for the chickpeas can be found HERE.
So with that, I’m on Thursday night…my enthusiasm is still strong, my adaptation to a new routine was in my opinion a success, and while I’m still figuring out what eating times work best for my body on my current schedule, I am feeling pretty darn good. Might also be because of this…

Bailey's, and the begging steps of a pumpkin muffin escapade...

The High Performers: Herbs and spices to support your cardiovascular system

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A meal’s transition from mundane to magic comes from the help of a few noble spices and herbs. Powerful enough to be concentrated and sold as nutritional supplements, spices and herbs not only deliver flavor, but a myriad of health benefits too. There are a few particular additions for your spice cabinet that can offer the greatest influence on a healthy cardiovascular system.

http://bseef2010.org/img/spice-market.jpg

I advocate the use of fresh and dried spices and herbs to flavor and season meals as a means of reducing the reliance on food additives. Known mainly as “the unpronounceable’s”  (including many preservatives, artificial colors and flavors), unwanted food additives also include refined salt and sugar, as found in bottled sauces and pre-packaged meal kits.

Reducing the above will already improve your body’s resilience to disease by decreasing inflammation, regulating blood pressure and blood sugar levels, and decreasing your toxic load. However, a golden rule of improving any diet should be that when one “thing” is reduced or removed from the diet, something else (more health promoting) can, and should be added in its place. This is in order to avoid deprivation and relapse. Here, we’re adding spices and herbs.

A study is now underway at Laval University, Canada, which tests the affect of 5 different spices (all of which are included in the recommended cardiovascular spice list below), on endothelial function. Endothelium is the tissue lining various organs and cavities of the body, including the heart. Combined with previous studies from the USDA, documented improvements in blood lipid profiles and antioxidant potential have been made with herbs such as oregano and bay leaves to name a few.

The empirical science world is in support of what Herbologists and ancient healers (such as Chinese and Auyervedic medicine practitioners) have long advocated: allowing the energetic properties of natural plants to promote vitality. For example, in Traditional Chinese Medicine’s “Five Element” theory, the heart and lungs are linked with the bitter and pungent flavors, both of which are aligned with the sense organs of the tongue and nose. It seems the cardiovascular system is suited to be in harmony with a well-seasoned diet!

A mortar and pestle is essential for preparing spices. This one's c/o: matrimonialindia.wordpress.com

A note about the beneficial health effects of herbs and spices:

The antioxidant potential of the below options, play an important role in preventing, or limiting the oxidation of LDL Cholesterol. Oxidized LDL Cholesterol, combined with dietary toxins can disrupt normal cellular function. Cellular mutations are linked with plaque accumulation, as a rupture in an arterial wall caused by an abnormal growth or deposit triggers the body to rush the affected area with cholesterol. Cholesterol is one component found in plaque, along with cellular wastes, fat and calcium. Boost your antioxidants, assist with balanced blood sugar (benefiting your triglyceride profile) and lower your blood pressure with the following heart healthy herbs and spices.

The High Performers:

  1. Oregano: Through a USDA study, gram for gram, Oregano has the highest antioxidant activity of 27 tested herbs. Also beneficial as a digestive aid. If you buy fresh oregano but find you don’t use it up fast enough, snip off the tips (like you would fresh flowers) and store the stalks upright in a glass of shallow water.
  2. Peppercorns: High in antioxidants. Because peppercorns are diuretic (promote urination) and diaphoretic (promote sweating), they can assist in flushing toxins from our bodies. Peppercorns can also stimulate the breakdown of fat cells.
  3. Rosemary: Stimulates the immune system. May prevent damage to blood vessels and is an LDL antioxidant. Rosemary has also been shown to improve respiratory ailments by reducing histamine-induced constriction. A great herb to have on hand in patio or window pots.
  4. Ginger: Boosts circulation, hinders blood clotting, and may help lower LDL cholesterol levels.
  5. Cinnamon: The potent essential oils found in cinnamon are found to be anti clotting. Cinnamon is also great for regulating blood sugar, boosting metabolism and harmonizing the stomach. Herbalists also believe in cinnamon’s ability to help the body regulate the effects of stress and anxiety.
  6. Turmeric: Neutralizes free radicals. The compound “curcumin” that gives turmeric it’s intense color, has been demonstrated to have a cholesterol lowering property. Try adding Turmeric to your mustards, to double the nutrient density.
  7. Garlic: Disrupts the metabolism of irregular cells. Helpful in lowering blood pressure and cholesterol. Benefits are likely due to garlic’s high selenium content, and a sulphur containing amino acid called “allin”. Use with parsley to counteract the residual breath effects!
  8. Mustard: Boosts respiratory capacity by reducing mucous. Has anti-inflammatory properties, and is high in selenium, a key antioxidant.
  9. Cayenne: Much like mustard, reduces mucous to benefit respiratory function. Boosts circulation, and is diaphoretic (which promotes detoxification through sweating). If you’re prone to heart burn, temper the effect with a cooling herb such as dill, and a cooling vegetable such as cucumber (all of which would be great in a homemade salsa).
  10. Basil, Dill, Parsley & Cilantro/Corriander (the leafy greens): Mainly included because of their contribution to your daily intake of chlorophyll and magnesium. All four make great fresh garnishes to just about any dish. Combined with their ability to freshen breath, boost your vitamin A and C levels (parsley especially), all still contain valuable amounts of antioxidants. Try always having one of these fresh herbs on hand and see how it inspires your meals during the week.

I’ll let you in on my secret for using spices well…I’m not afraid to buy blended spice mixes (especially when they have meal suggestions included). Two of my favorite independent/grass roots spice purveyors include Epicure Selections (in Canada) and Gewurzhaus (in Australia). I look for spice blends that contain no salt (or if it has salt, sea salt only), and no sugar. All the spice blends are made from pure, simple ingredients, and taste amazing.

Gewurzhaus Spice Shop c/o: theage.com.au

I recently bought a few inspired mixes from Gewurzhaus, and thought I’d share them here to get your spice-senses revved up…

  • Mayan chilli chocolate: Cocoa, chilli, and cayenne. Blends well in a vegetarian slow cooked chilli, and is best served with rosemary scones.
  • Panch Phoron: A Bengali spice where “panch” means five and “phoron” means flavor. Combining mustard seeds, cumin and fennel amongst others, it is best served with a lentil and fish stew.
  • Za’atar: A middle eastern blend with sesame seeds, thyme, oregano, basil and marjoram. Can be stirred into a high quality, cold pressed oil for a simple snack with fresh sourdough bread.
  • Merlot Sea Salt: Sprinkled onto salmon before baking, and serve with braised fennel and apple-slaw.
  • South Indian Seafood Masala: (made this one last night!) The spices are combined with grated ginger and a couple garlic cloves that are then ground into a paste using a mortar and pestle. Served with coconut rice, mussels, shrimp and squid.
I feel a trip to Istanbul to witness the spice markets first hand may be in my future!…