Is fruit sabotaging your weight loss? - The Globe and Mail

Is fruit sabotaging your weight loss? - The Globe and Mail

Alternative Menu: Meet Quinoa

Quinoa: the Super Grain

Quinoa is a grain with great nutritional value. Originally from Peru, it has been a staple of the Andean diet since the time of the Incas. It is becoming increasingly popular elsewhere – and for good reasons.

Quinoa is a powerhouse of nutrition, with 12 to 18% protein content, plenty of B vitamins and E, high levels of Lysine (the amino acid that helps heal cold sores), and many minerals.

It's also gluten free, versatile and affordable. It can be used as cereal, a rice or pasta substitute and even in baking. You can find it in any bulk store, and some supermarkets carry it in easy-to-prepare packages.

Be adventurous and good to your body – make Quinoa part of your diet!

Here is one way to cook it:

Basic Quinoa Recipe - Ingredients:

· 1 cup quinoa

· 1 1/2 cups cold water

· Optional: 1/2 tsp salt

1. Soak the quinoa for 15 min in the cooking pot. If you don't have time for a longer soaking, use hot water and soak for five minutes

2. To Rinse: Stir the quinoa with your hand, and carefully pour off the rinsing water, using a fine mesh strainer at the last

3. Drain quinoa well in the strainer, transfer to the cooking pot, add 1 1/2 cups water & 1/2 tsp salt if desired. Bring to a boil, cover with a tight fitting lid, and turn the heat down to simmer. Cook for 15 minutes

4. Remove quinoa from heat and allow to sit five minutes with the lid on/Fluff quinoa gently with a fork and serve.

5. You can mix it with vegetables, beans, tofu or any other ingredients you would use with pasta or rice.

To Detox or not to detox

Spring is here and this is a question that my clients ask a lot around this time of the year. I always discuss their understanding of detoxification and their reasons for believing they need to do it.

Before detoxifying, a person needs to understand that detoxification means cleaning the body from excess toxins accumulated. A toxin is basically any substance that irritates and/or creates harmful effects in the body, undermining our health or stressing our biochemical or organ functions. Toxicity occurs in our body when we take in more than we can utilize and eliminate, which happens often in our current environment.

Detoxification is the process of clearing toxins from the body or neutralizing or transforming them. Detoxifying entails enhancing elimination or transformation of toxins by our elimination and cleansing organs; liver, kidneys, intestines, lungs, lymph and skin.

We all need to detox, cleanse, and give a rest to our body functions at times. Cleansing or detoxification is one part of what is known as the trilogy of nutritional action, the others being building, or toning, and balance, or maintenance. How often and to what degree to detoxify is dependent on the person's life style and general state of health, some people like pregnant or nursing women, cancer patients children, and patients with chronic degenerative diseases need to consult with their doctors given the extra challenges faced by their bodies.


With a regular, balanced diet, devoided of excesses, one will need a less intensive detoxification. Our body already has a daily elimination cycle, mostly carried out at night and in the early morning, up until breakfast. When we eat a congesting diet higher in fats, meats, refined foods and chemicals, detoxification becomes more necessary.

Some of the signs that your body needs to detoxify are:

Headaches	Backaches	Runny nose	Fatigue
Joint pains	Itchy nose	Nervousness	Skin rashes
Cough	Frequent colds	Sleepiness	Hives
Wheezing	Irritated eyes	Insomnia	Nausea
Sore throat	Immune weakness	Dizziness	Indigestion
Tight or stiff neck	Environmental sensitivity	Mood changes	Anorexia
Angina pectoris	Sinus congestion	Anxiety	Bad breath
Circulatory deficits	Fever	Depression	Constipation
High blood fats

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It is usually reccomended that detoxification is done with the changes of seasons, specially Spring and Autumn. The reason being is that those changes seem to resonate with the natural rythms in our bodies. Spring brings longer days and sun light to our winter deprived bodies . Autumn requires that our bodies prepare for the cold and dark winter to come.

In general, I advice my clients to detoxify at least twice a year, even if in excellent health given that we are all exposed to environmental toxins and daily life stresses that tax our body functions and organs. I design personalized detoxifying programs for my clients taking into account their life style, family and personal obligations, health status, tolerance for fasting and any other factors affecting their general health.

If the person is detoxifying for the first time, I use a short program of three to five days maximum, otherwise the program could last from seven to ten days. I tell my clients not to do the program during menses and if possible take some extra days off work to ensure stress levels come down.

Some of the standard measures include:

• Remove as many toxins, estimulants and unnecessary drugs (eg: Tylenol for a minor headache), alcohol, tobacco, coffee etc.
• Increase consumption of water, preferably spring water from a reputable source.
• Follow a carefully crafted menu, yet personalized in a way that allows th eperson to continue with their daily routine if required.
• Support liver detox and colon elimination with herbal teas or tinctures.
• If possible doing some daily basic yoga and meditation.

I discuss what signs to expect as the process develops and keep in close contact to discuss any concerns.



After detoxification is done, I reccomend re introducing estimulants slowly if at all and following a diet in accordance to individual needs.



I am now preparing to start my yearly two weeks Spring detox program and am excited that two of my clients will be doing it at the same time as me.






Yours in excellent health and working to make mother earth a better place for all,





La Maga

Some complementary reading:

Staying Healthy With Nutrition
The Complete Guide to Diet and Nutritional Medicine (2006)
by Haas, Elson and Levin, Buck

http://www.holisticmed.com/detox/detox.html

Ideal weight any one?

Well, for who?...weight seems to be an obsession in our current society and while it could be an indicator of potential health issues, very few people look at weight as a number with many components.....where the sum of all is not equal to the number.

I was also once obsessesed with the "magic" number... and many people still go on the scale daily to find out the "number"

I am not sure what my weight is currently but I do know that is higher than four years ago when I started training with weights. Yet, I am not really worried since lean muscle weights more.

There are other measurements used to determine if you have a"healthy" weight. For instance the BMI(Body Mass Index) or Quetelet index, is a statistical measurement which compares a person's weight and height. Though it does not actually measure the "Body fat percentage", due to its ease of measurement and calculation, it is the most widely used diagnostic tool to identify Obesity. You can check your BMI here:

http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.htm


So many ways to look at the "magic" number, what is the correct one. There is no one simple answer but I always analyze the components of what in my opinion is a factor in a person's weight:

- Percentage of lean muscle
- Percentage of fat...check what percentage is healthy here:
http://lowcarbdiets.about.com/library/blbodyfatcharts.htm
- Bone Frame
- Genetics
- Basal Metabolic Rate
- Life style
- Daily fluctuations (women know this better than anyone)

.....and others particular to the person....

So how do you feel about the number you see in the scale and what does it really tell you?

The answer, I think, can be found on your way of life, objectives and how healthy, energetic and fit you feel....your weight is just a number that needs to be decoded and considered as part of your healthy outlook yet not obsessed over

Yours in health, fitness and pursue of dreams

La Maga