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Archive for the ‘Nutrition’ Category

Golden Milk, a recipe for inflammatory conditions and much more.

Posted on: November 4th, 2016 by Mariano

Golden Milk recipe Golden Milk recipe
Its great for you! Start drinking it every evening before bed.

Golden Milk is an Ayurvedic recipe. I started recommending Golden Milk to some of my clients that suffer from inflammatory conditions in the joints, from just muscle tension to more serious condition like cartilage degeneration.

Now I recommend this “magic potion” to all my clients because it has amazing benefits:

  1. It’s an antiseptic and an analgesic, so it helps with pain relief
  2. It detoxes the liver and helps to purify the blood
  3. It helps your digestive system
  4. It’s great for joint problems, such as osteoarthritis and rheumatoid arthritis.
  5. It works well for different skin problems.
  6. It offers a general immunity boost and provides you with a good dose of antioxidants.

 

I recommend to drink Golden Milk before bed. It will help you sleep as well. My wife and I drink it every night.

The recipe is divided into two parts. First, we’ll look at how to make the turmeric paste. Then, we’ll use the paste to make the golden milk.

Turmeric paste
½ cup of clean water
¼ cup of turmeric powder
½ teaspoon of ground pepper

Put the pan with water in it on a medium heat setting. Add turmeric and pepper and stir well, so you create a smooth paste. It takes about 7 to 9 minutes to get the paste properly cooked. If it becomes too dry, you can add some more water.

Allow the mixture to cool down and then place it in a glass container with an airtight lid. The paste will keep in the fridge for 2 to 3 weeks.

Some people take this paste directly, without making it into a concoction. It’s good for pain relief. For severe pain, it’s recommended to take half to 1 teaspoon of turmeric paste a day.

Golden milk recipe
¼ teaspoon (or more if you can tolerate the taste) of turmeric paste
1 cup almond milk (you can also use organic cow’s milk or other milk substitute)
1 teaspoon of coconut oil (you can also use sesame oil or sweet almond oil) – get unrefined, cold pressed oil
Some honey (or use another natural sweetener such as maple syrup, stevia)

Put milk and turmeric paste in a pot and cook on medium heat. Heat the mixture until steaming but not boiling. Remove from heat. When the drink cools down, add honey and oil. The oil supplies you with healthy fats and further increases turmeric absorption. It helps with joint lubrication and promotes cellular function.

Enjoy!

Mariano Torres / director at Integrated Therapies

Chronic pain? Consider going on a Candida cleanse by Christiane Panesar, holistic nutritional coach

Posted on: June 15th, 2015 by Mariano

Christiane, Holistic Nutritional CoachingDo you have the feeling that there’s something wrong with you, but you just can’t figure out what it is? Are you wondering why you’re so low on energy, irritable and unable to focus? Have you been struggling with digestive issues forever? Do you get sick easily? Do you suffer from yeast and bladder infections regularly? Do you think having headaches, PMS and other chronic pain is normal??

You might have an unwanted guest: candida albicans – a parasitic yeast like fungus. Actually, it is completely normal to have it living in our digestive tract in symbiosis with our friendly bacteria. It has been around for thousands of years. However, only in modern times it has been able to throw off our microflora’s balance and take over our body. How was that possible? Antibiotics and other medication, birth control pills, pesticides, herbicides and other toxins in our food, chlorinated tap water and a diet high in sugars and acid forming foods created an environment where opportunistic bugs like candida proliferate. I strongly believe it’s not about the bug, but about the environment.

The good news: it is possible to reverse an overgrowth of candida with a thorough cleanse. We have to create an environment that serves our friendly bacteria (our allies) and not opportunistic yeasts, fungus and parasites.

The necessary steps are:

  1. Starving the yeast – not feeding it any of its food like for example sugars, breads, dairy and alcohol.
  2. Supporting the detox of yeast die-off by adding liver cleansing foods like dandelion, burdock and artichoke as well as by using clays.
  3. Restoring digestive function by consuming raw fermented foods and other digestive tonics. In addition you should apply principles of balance such as proper food combining and the right portion size.
  4. Creating alkaline, mineral-rich blood by consuming 80% alkaline-forming foods and only 20% acid-forming foods.
  5. Rebuilding immune function by pampering our good bacteria and by consuming foods that support our immune system and repel the yeast.

 

Depending on the individual symptoms, this cleanse typically takes 2 – 3 months, or more in serious cases. To tell you the truth: it is quite tough. However, already after a week or two you will probably feel significantly better, with more clarity and energy and might notice that your taste buds have adjusted to the new way of eating. There is a wide selection of foods that you can enjoy during the cleanse such as baked chicken with lemon-garlic asparagus and a colorful salad; amaranth onion pie with sauerkraut; or a chocolate avocado pudding with stevia.

After having completed the cleanse it is important to keep on incorporating these principles regularly into our day to day to maintain balance. And if you feel doing the whole cleanse is too much for you at this point, you will still highly benefit from following one or the other aspect of it. Let me assist you with these crucial steps towards reclaiming your body. We’re meant to thrive, not just to survive!

Book online an appointment for Holistic Nutritional Coaching with Christiane or call Integrated Therapies at (780) 432-4803

Holistic Nutritional Coaching -Food is our first medicine

Posted on: May 17th, 2015 by Mariano

I would like to introduce a new member of Integrated Therapies, Christiane Panesar. Christiane graduated with distinction from Canada’s leading natural nutrition institution, the Canadian School for Natural Nutrition (CSNN), and is bringing Holistic Nutritional Coaching to the clinic.

Nutrition is the first medicine and the most natural – we just need to know how to access it. Proper nutrition can heal, and is more important than any supplement or drug. Without it, true wellness is not possible.

Christiane can guide you to eat consciously and with understanding, and help to resolve imbalances ranging from digestive issues to body pains.

On her own words:Christiane, Holistic Nutritional Coaching

“In your holistic nutritional coaching I will guide you towards a new relationship with food and with your body. Rather than following a cookie-cutter approach, we will work together as a team, finding out what serves YOU best. We’ll start by uncovering old beliefs, harmful habits, deficiencies and excesses, and from there develop a program that caters to your needs and goals. The pace will be set by your rhythm and the steps will be simple and manageable, yet effective.

Together we can:

  • find the foods that nurture you best
  • identify energy robbers that weigh you down
  • introduce wholesome foods that satisfy your cravings
  • balance deficiencies and excesses
  • bring flow into your lifestyle
  • release the grip of emotional eating habits
  • create a strategy for real and lifelong change”

Book a first appointment with Christiane and see what she can do for you. Take this important step to start changing your life and live fully alive.

 

Give as a call (780) 432-4803 or book online.

Best wishes,

Mariano Torres R.Ac.
director

Cool your fire this summer by Erik Hanzen

Posted on: August 11th, 2014 by Mariano

Summer is a great time of year – camping trips, barbeques, and picnics.  We all look forward to those bright sunny days, but for some of us the extra heat can cause the internal fire to flare up.  When the body becomes uncoErik Hanzen - Nutritional Consultant, Healing Breath Practitioner, Meditation Facilitatormfortable due to too much heat, there are natural ways to cool it back down.

Fire is one of five elements discussed in Ayurvedic Medicine, the traditional medicine of India.  Summer is the season of Fire.  When too much heat is added to the body either from internal  (mental, emotional) or external sources (diet, weather, and activity), you may experience one or more signs indicating that you have excess Fire in your system.  Some of these signs are: acne, rashes, boils, irritability, anger, impatience, excess thirst, redness of the eyes and/or face, ulcers of the stomach or mouth, joint swelling and pain, heartburn and acid regurgitation.

Some simple solutions to cool and relax the body when it has mild signs* of excess Fire are:

  • Drink at least 8-10 8-ounce glasses of water per day, more if you are involved in athletic activities.
  • Drink plenty of cool sweet liquids – apple juice, grape juice, or cool peppermint tea.  When you drink sweet drinks like juice, always water them down.  We have a tendency to make things too sweet in our culture, which can also create an imbalance in the body.
  • Avoid vigorous activity during the hottest times of day or in direct sunlight.
  • Meditate or take time to quietly relax before bed.  This will calm the mind and emotions.
  • Swim in a cool body of water.
  • Walk in nature, especially by a river, lake or ocean.
  • Enjoy a cool shower or bath before bed.
  • Avoid overeating, or eating late at night before bed.
  • Eat clean, natural food.  Impurities also aggravate Fire.
  • Avoid ice in your drinks. This is too much cold for the body and can weaken the digestion.
  • Avoid alcohol and caffeine. These drinks throw fuel on the Fire.
  • Eat foods that pacify or cool Fire.  For a complete list of these foods or to learn more about your elemental body type, schedule a Elemental Nutritional Consultation at Integrated Therapies.

Enjoy your summer and if you experience excessive Fire, remember to take these steps to cool it down.

* If any of the above signs or conditions becomes severe you should always consult your health care provider.

Erik Hanzen E-RYT500 is an Elemental Nutritional Consultant and Healing Breath Therapy practitioner at Integrated Therapies.  

 

Elemental Detoxing for Spring by Erik Hanzen

Posted on: March 6th, 2014 by Mariano

8In springtime the snows melt and rains come to wash the old dirt away and prepare nature for new and bountiful growth. Your body is made of the same elements found in nature – Space, Air, Fire, Water and Earth. As such, your body follows the same cycles and laws as nature. As Spring emerges outside, the cells inside your body are ready to be cleaned and detoxified. Spring is the best time to lose weight, strengthen your immune system, heal old injuries and let go of addictive behaviors that are negatively affecting your health. At this time of year nature is supporting you.

Cleansing the body of toxins is a good practice for everyone to do once or twice a year, even if you have a very healthy diet. Toxins are taken in from the air you breathe, the water you drink, the food you eat and the stress you experience in life. When toxins accumulate in your body you feel pain and discomfort at the site of toxic accumulation. Toxins will accumulate where there is already an established weakness in the body. You will experience this pain and discomfort as symptoms of dis-ease according to your individual elemental make-up.

Understanding which elemental body-type you are is key in healthy cleansing. You are unique and will experience an accumulation of toxins differently than others depending on the elements that you need to balance. Additionally, you have different physical, mental and emotional needs that your cleansing program should address.

FIRE Element:
People with a strong Fire element in their constitution will need a cleansing program designed to restore the body’s acid-alkaline balance. Fire people have a strong tendency towards acidity so they may experience problems with heartburn, diarrhea, skin rashes or irritations, ulcers or painful swollen joints. They need to cool and alkalize their systems.

AIR/SPACE Elements:
People with a lot of Air and Space in their systems are generally cold and dry inside. When air and space in the system becomes excessive, problems with cold hands and feet, difficulty sleeping, constipation, headaches, chronic fatigue or emotional issues such as anxiety or excessive worry occur. To balance these elements, air/space people need to moisten and warm their bodies.

EARTH/WATER Elements:
People with an abundance of Earth and Water in their systems need to rid the body of excessive mucous. Too much mucous creates issues such as weight gain, lethargy, poor digestion, heaviness in the body, difficulty getting out of bed in the morning, heavy or depressed emotions. Earth/Water people need to warm and dry out the body and stimulate the metabolism through special foods and exercise

When we understand and work with the laws of nature, balancing the body and mind becomes as natural as breathing in and out. The more you listen to the natural intelligence of your body the easier it is to choose the foods that will heal and nourish your system. In order to re-awaken your body’s intelligence you need to cleanse the accumulated toxins from your system just like the spring rains cleanse the Earth.

To discover your elemental body-type and learn how you can cleanse your body this Spring to achieve your health goals, make an appointment for an Elemental Nutritional Consultation with Erik Hanzen at Integrated Therapies

Flavors for the cold season

Posted on: December 27th, 2013 by Mariano

jpegSalty and bitter:
flavors for the cold season

These flavors cool the exterior of the body and bring the heat in deeper and lower, making it easier to tolerate cold.

Warm hearty soups, whole grains and roasted nuts are great for th

is season. Dried foods, small dark beans, seaweeds, and steamed wintergreens fortify the kidneys. Cook foods longer, at lower temperatures, and with less water.

Bitter foods: lettuce, watercress, endive, turnip, celery, asparagus, alfalfa, carrot top, rye, oats, quinoa and amaranth, citrus peels and pomegranate. Bitter herbs include chicory root – commonly used as a coffee substitute – burdock root, horsetail and chaparral.

Salty foods: miso, soy sauce, seaweeds, salt, millet, barley, and any food made with the addition of salt. Beware of using too much salt, however. Excessive intake weakens the kidneys and bladder.

*Reference: Pitchford, P. (1993). Healing With Whole Foods. Berkley: North Atlantic Books

 

Seasonal food recommendations for the fall

Posted on: September 10th, 2013 by Mariano

After the warmth of summer our bodies and minds start to make gradual adjustments in preparation for the lower temperatures. How we choose and prepare foods can support the process of getting ready for the change of weather.

During autumn, everything in nature tends to contract and dry. It is the season of harvesting as well moving inward and gathering together at all levels.

Sour foods
help organize the body and focus the mind for this season. Eat more lemons, limes, grapefruit, sourdough bread, olives, pickles, leeks, aduki beans, salt plums, rose hip tea, vinegar, cheese, yogurt, the sour varieties of apples, plums and grapes. Note that small amounts of sour foods can have a strong effect.

Salty and bitter foods
help to move energy inward and downward. As fall progresses, it is good to slowly introduce more salty and bitter flavors.

Moist foods
counter dryness in any season. Use foods that moisten: spinach, barley, millet, pear, apple, seaweeds, almond, pine nut, peanut, sesame seed, barley malt, rice syrup, milk and dairy products, eggs, clam, crab, oyster, mussel, pork, and soybean products such as tofu, tempe and soy milk.

Cooking methods
should be more focused so the food keeps more energy. In general, cook with less water, at lower heat, and for longer periods of time. The blood in our bodies needs to get thicker as the weather grows cold. Baked and sautéed foods help with this.

*Reference: Pitchford, P. (1993). Healing With Whole Foods. Berkley: North Atlantic Books

Spicy summer – foods for this season

Posted on: July 18th, 2013 by Mariano

The summer is finally here with its yang energy associated with expansion, growth, lightness outward activity, brightness and creativity. Let your diet and lifestyle be in harmony with the fire element of the summer. Here are some suggestions:

Get creative, let your meals be colorful, varied and light. Sauté, steam or simmer food for short times, use little salt and lots of water. Add a little spicy, pungent or fiery flavor.

On the hottest days avoid cold drinks or ice cream. Very cold foods weaken the digestive organs; cold causes contraction, holding in sweat and heat. Better drink hot liquids and take warm showers to induce sweating and to cool the body. Sweating is a really good way of detoxifying the body but you are also losing minerals and oils and that can cause weakness. Replace them by enjoying the variety of foods that the summer offers.

Cooling fresh foods are: salads, sprouts, fruit (apples, watermelon, lemons and limes) cucumber, flower and leaf teas (chrysanthemum, mint and chamomile). Some hot spices (in small quantities) are appropriate for the warm weather: red and green hot peppers, cayenne red pepper, fresh ginger, horseradish, and black pepper. By bringing heat to the surface of the body one is less affected by the hot day. But be careful not to have too much of these hot spices or weakness can result.

Avoid too much heavy foods such as meats, eggs, lots of nuts, seeds and grains.

Let the light and the warmth of the sun into your heart and ENJOY the summer.

*Reference: Pitchford, P. (1993). Healing With Whole Foods. Berkley: North Atlantic Books

Food recommendation for the spring

Posted on: May 2nd, 2013 by Mariano

During this time the body naturally cleanses itself, not only of residues of the fats and heavy foods of the winter but also at an emotional level. It is said that spring is the time when things are seen in new ways. Because of this we eat less and even sometimes naturally fast.

It is beneficial for most people to have some raw food on their plates with each meal, increasing the amount as the climate turns warmer. Food is better cooked for a shorter time but at higher temperatures so that the inner part of the food is not cooked. If using oil, a quick sauté method is appropriate. If cooking with water, light steaming or minimal simmering is ideal.
The diet should be very light and emphasize the expansive, yang qualities of foods (sweet and pungent-flavored foods):
Fresh baby greens; sprouted grains, legumes and seeds. Young beets, carrots and other sweet starchy vegetables.

Limit the intake of salty foods and meats.

Cooking herbs: basil, fennel, marjoram, rosemary, caraway, dill, bay leaf.
Tea: honey/mint

*This information comes from: Healing with Whole Foods by Paul Pitchford.