Wellness Blog

Are You Getting Enough?

nancyestenutrition@gmail.com (Nancy Este) — Tue, 23 Nov 2021 18:27:55 GMT

Vitamin C is an essential nutrient that promotes healing in every situation of poor health.

Benefits Include:

activates growth and repair in tissues
boosts immune system
aids in synthesis of collagen for healthy skin and mucous membranes
vital to the bodys healing process

Unlike some animals, humans are unable to synthisize vitamin C endogenously, so it's an essential dietary component.

Best Sources Include:

strawberries
blackberries
citrus fruits
tomatoes
peppers
apples
persimmons
guavas
mangos
acerola
cheries
potatoes
turnip greens
kale
spinach
broccoli
avocado
bananas
collards
black currants
parsley
papaya

In a 2005 study about the immune-enhancing role of vitamin C and zinc and effect on clinical conditions revealed that sufficient amounts of vitamin C (1g) and zinc (50mg) reduced the incidence and improved the outcome of pneumonia, malaria, and diarrhea infections, especially in children in developing countries.

PMID: 16373990

Are you getting enough?

One Pan Mediterranean Salmon

nancyestenutrition@gmail.com (Nancy Este) — Tue, 23 Nov 2021 16:02:15 GMT

Salmon is by far my top pick when it comes to health benefits of eating wild-caught fish. An excellent source of easy to digest protein, vitamin B12, vitamin D and packed with anti inflammatory EPA and DHA omega 3 fatty acids which are essential nutrients that our body's cannot produce on their own.

I also love the simplicity of this one pan dish. Busy weeknights don't have to mean grabbing a pizza on the way home from work. Simply prep your sheet pan with veggies and fish and bake in a pre-heated oven for 15 minutes!

Make it a heartier meal and serve with leftover cooked basmati rice or cooked quinoa. Super easy, cost effective and nutritious.

One Pan Mediterranean Salmon

Ingredients:

2 cups Basil Leaves
1/2 Lemon (juiced)
1 Garlic (clove)
1/4 tsp Sea Salt
1/4 cup Hemp Seeds
1/4 cup Extra Virgin Olive Oil
4 Wild Salmon Fillets (about 5 oz. each)
1 1/2 cups Artichoke Hearts
1/2 cup Pitted Kalamata Olives
4 Tomato (large, quartered)

Directions:

Preheat oven to 450ºF (232ºC) and line a baking sheet with parchment.
Make pesto by combining basil, lemon juice, garlic, sea salt, hemp seeds and olive oil together in a small food processor. Pulse until smooth.
Lay wild salmon fillets on baking sheet and arrange the artichokes, olives and tomatoes on the baking dish around the fillets.
Top each piece of salmon with a generous spoonful of pesto.
Bake for 15 minutes or until fish is cooked through. Divide onto plates and enjoy!

No salmon - simply swap out for rainbow trout.

Try this recipe this week - it's easy and nutritious!

Chickpea & Rice Soup

nancyestenutrition@gmail.com (Nancy Este) — Mon, 15 Nov 2021 19:30:45 GMT

Love Soup?

Chickpea and Rice Soup

Serves 6

Ingredients:

2/3 cups Brown Rice (dry)
1 cup Water
2 stalks Celery (chopped)
2 Carrot (medium, peeled and chopped)
1 1/2 cups Red Onion (chopped)
6 Garlic (large clove, minced)
3 tbsps Dried Parsley
1 tsp Sea Salt (or to taste)
1 tsp Dried Dill
2 cups Chickpeas (cooked, rinsed) - or use lentils or white beans
8 cups Vegetable Broth
1 Lemon (cut into wedges for serving, optional)

Directions:

Cook the rice according to package directions.
Add the water to a pot over medium-high heat. Add the celery, carrot, onion, and garlic to the pot and cook for eight to 10 minutes or until the carrot and celery start to soften. Add the parsley, salt, dill, and chickpeas and stir to combine. Cook for another one to two minutes.
Add the vegetable broth to the pot and bring the soup to a gentle boil. Reduce the heat slightly and simmer for about 20 minutes or until the vegetables are very tender.
Transfer approximately 1/4 of the soup to a blender and blend until mostly smooth. Stir the soup puree back into the pot and add the cooked rice. Season the soup with additional salt if needed.
Divide the soup between bowls and serve with lemon wedges to squeeze over top.

More flavor - Add other dried herbs and spices like oregano, paprika, chives, and/or black pepper.

Strawberry Tahini Overnight Oats

nancyestenutrition@gmail.com (Nancy Este) — Wed, 23 Sep 2020 21:34:14 GMT

Strawberry Tahini Overnight Oats

Ingredients:

1/2 cup Oats (wheat free)
3/4 cup Oat Milk (or your favorite plant based milk)
2 tbsps Chia Seeds
2 tbsps Tahini
1/8 tsp Cinnamon
1/2 cup Strawberries (halved)

Directions:

Add the oats, milk, chia seeds, tahini, cinnamon, and strawberries to a mixing bowl. Mix well. Cover and place in the fridge overnight, or for at least 8 hours.

Remove the oats from the fridge and enjoy!

Carrot Cake Chia Pudding

nancyestenutrition@gmail.com (Nancy Este) — Tue, 08 Sep 2020 18:29:35 GMT

Chia seeds are delicious in recipes and highly versatile providing 10g of fiber per ounce.

Fiber is essential because it promotes gut health and also reduces the risk of developing many chronic dis-eases including constipation, hemorrhoids, diverticulitis, colon cancer, breast cancer, high cholesterol, and diabetes.

Fiber is often counted is often counted in the “Total Carbohydrates” on a food label. Since fiber is not used as energy but is excreted it does not count as caloric intake. Because it is not digested it counts as “0” calories.

When increasing fiber in your diet be sure to start with a hydrated body, otherwise you may experience the opposite effect such as bloating and constipation.

Tips:

Ensure you are drinking at least 8 cups of water a day (includes herbal teas)
Begin slowly such as 1/2 tsp of chia seeds added to a smoothie, then increase by 1/2 tsp each d ay—as long as your bowels are still moving and you're not bloated.

Touted as a functional food, chia seeds are highly anti-inflammatory and improves cholesterol, blood pressure, and stabilizes blood sugar. Its my absolute favourite for a healthy gut and healthy body.

Rich in omega 3, zinc, calcium, magnesium, iron and phosphorus these tiny seeds pack a punch with 138 calories per ounce providing 4.7g of protein, 9g fat and 10g of fiber. Highly versatile you can add them to smoothies, oatmeal, overnight oats, muffins, breads, brownies, or make a chia pudding. They blend well and adopt the flavors however you wish to use them making them easy to incorporate and an excellent addition to boost fiber intake.

Chia seeds as well as flax seeds are often used as a vegan egg replacer in baking. When combined with water and allowed to rest for a few minutes you will notice a sticky mixture will form that aid in binding similar to eggs. It will not help your baked goods to rise but a little extra baking powder usually does the trick.

How to Make A Chia Egg

Combine 1 tablespoon of whole chia seeds in a small bowl. Add 2 1/2 tablespoons warm water and stir. Allow to rest for 5 minutes before using. This works well for quick breads, pancakes, cookies, muffins and many other baked goods similar to a flax egg.

To make a flax egg , use the same instructions but using 1 tablespoon ground flaxseed and adding in 3 tablespoon of warm water to a small bowl. Mix well and rest for 10 minutes or until gel like and sticky before using.

Chia seeds have the ability to swell and thicken when combined with any liquid. This lends well when making this delicious Carrot Cake Chia Pudding . If you haven't tried making chia pudding than you are in for a real treat. Super easy to make as you don't even need a stove. Just a few ingredients and a bowl. I like to use mason jars and store them in the fridge for a quick and healthy snack or breakfast.

I absolutely love the flavors of carrot cake with notes of ginger, cloves and cinnamon. These warming spices are not only fragrant but provide an abundance of health benefits including regulating blood sugar, easing joint pain, improving circulation and improved digestion.

Freshly ground spices (such as black pepper, clove, cardamom, cinnamon, etc.) provide more flavor and are more potent than buying the spices already ground. Store dried spices away from sources of heat and moisture (away from the dishwasher, microwave, stove, refrigerator, sink or heating vent). As a general rule, herbs and ground spices will last for one year. Two years for whole spices.

Carrot Cake Chia Pudding (makes 2 servings)

Ingredients

1 Carrot (medium, grated)
1/2 tsp Cinnamon
1/8 tsp Ground Cloves
1/4 tsp Ground Ginger
1 tsp Stevia Powder (to taste)
2 cups Unsweetened Oat Milk
1/2 cup Chia Seeds
1/4 cup Walnuts (chopped)
2 tbsps Unsweetened Coconut Flakes

Directions

In a medium sized mixing bowl, combine the shredded carrot, cinnamon, cloves, ginger and stevia. Add the oat milk, then whisk in the chia seeds. Let sit for 5 minutes, then stir again to redistribute the chia seeds.
Cover the bowl and refrigerate for 3 hours or overnight.
Divide into bowls or mason jars and garnish with shredded coconut and chopped walnuts.

Each serving provides 16g of fiber. Together with the warmth of ginger, cloves and cinnamon this is an excellent addition to support a healthy gut and healthy body.

Nancy Este is a Registered Nutritional Consulting Practitioner in private practice for 20 years specializing in gut and hormone health for women offering telehealth, video conferencing and in office consultations.

5 Natural Ways to Boost Your Child's Immunity

nancyestenutrition@gmail.com (Nancy Este) — Tue, 01 Sep 2020 13:50:00 GMT

It's never too late to start to incorporate these simple strategies!

I hope you are enjoying the last week of summer break (or should I say March break) and are enjoying time outdoors.

Along with much anticipation to return to some sort of routine again with work and/or school, I know a lot of you are feeling anxious and worried.

I have been listening to your concerns and questions on how to best protect yourself and your family and I want to help.

I believe the best defense possible for you and your family is a STRONG and healthy immune system. These recommendations for boosting your child's immunity can be a challenge to implement but worth the effort. Do your best with them and try not to get discouraged as even making small changes in these areas can make a HUGE difference in your child's well-being.

Here are my five natural ways to boost your child's immunity:

---->> Lower inflammation by eating a rainbow of colors -- red-yellow-green-orange-purple (preferably organic). These bright colored fruits and vegetables are packed with antioxidants that combat free radicals which can damage parts of our cells such as proteins, DNA, and cell membranes by stealing their electrons through a process called oxidation. Serve less processed, packaged, prepared lunchables, frozen dinners and limit eating out at the "golden arches."

----->> Support your gut microbiome by feeding it prebiotic rich fiber. The friendly bacteria in your gut are responsible for over 70% of your immunity. Garlic, onions, asparagus, leeks, dandelion greens, and oats are just a few of these fiber rich foods that help gut bacteria produce butyrate, acetate and propionate for a healthier gut and immune system.

------>> Supplement. Research has identified specific natural products can augment and modulate the immune response to neutralize potential threats and pathogens. Probiotics maintain or re-establish normal bacterial flora in the digestive track supporting immune function. Visit https://ca.fullscript.com/welcome/neste and search "HMF Fit for School" my top pick and the one we use for our family. Consider adding in a probiotic along with vitamin C, D, zinc, DHA and magnesium along with a well balanced diet.

Hummus & Veggie Snack Box (serves 1)

Perfect for back to school lunches

Ingredients:

1/2 Red Bell Pepper (sliced)
2 stalks Celery (cut into small stalks)
1/3 cup Blueberries
1/4 cup Hummus

Directions:

Assemble all ingredients into a storage container and refrigerate until ready to eat. Enjoy!

----->> Make sleep a priority . Summer holidays usually mean later nights for many kids. It's time to get back on track and support our circadian rhythm with deep restorative sleep. Set a consistent early bedtime to help regulate sleep, support the 24 hour natural body rhythym and enhance immunity. Encourage the kids to shut down electronics after dinner that suppress the body's natural melatonin hormone that regulates sleep. Instead, play a board game or cards(we love the game of LIFE). At bath time, add in 1 cup of epsom salts and a few drops of Adaptiv essential oil to promote relaxation and balance out an overstimulated nervous system. Kids that don't get enough sleep are more apt to get sick after being exposed to a virus, such as a cold or flu virus.

------>> Exercise . Promote family exercise fun together. Studies have shown that moderate and consistent exercise slows the release of stress hormones that can depress immunity while increasing white blood cell activity and circulation throughout the body. Try walking the kids to the bus stop, bicycling after dinner, jump on the trampoline or head to the golf course.

You know it's important to feed your child healthy food but that is not what always ends up on your child's plate. If you need any help and are not sure where to start, book a FREE 15-minute discovery call and consult with a trained Nutritional Practitioner. I also offer In house, Live Blood Cell Analysis for all ages, by appointment on Tuesday, Wednesday and Thursdays. I am following guidelines to minimize risk and have safety measures in place. You can find my COVID-19 office policies online https://www.nancyeste.com/covid-19-resources . An email will also be sent to you with for screening prior to your appointment.

Please give me a call and I’d be happy to help and answer any questions you might have 705-340-8991.

Berrylicious Oatmeal Bake

nancyestenutrition@gmail.com (Nancy Este) — Wed, 19 Aug 2020 12:42:28 GMT

Perfect make ahead healthy breakfast

It's only mid-August, but the days are cooling off and I can feel the morning dew under my feet on the grass. Summer is winding down with shorter days and glimpses of fall like weather. It's been an amazing summer so far filled with long hot days, cooling off by the lake with mid day swims at the sandbar. We really enjoyed this family time while adjusting to our new "normal" thanks to Covid-19.

As we are transitioning into the next season my usual breakfast go to's are also shifting from cooler smoothies or kale and roasted tomato egg muffin s to something warm and hearty.

One thing that doesn't shift, is my desire to use whole food ingredients wherever I can and share healthy recipes for you to enjoy. When I think of breakfast, I think protein and fiber that is sure to keep me satisfied throughout my morning without an energy crash.

Whole oats are a complex carb, which means it's going to burn slowly creating sustained energy unlike instant oatmeal or a bowl of cheerios. With the addition of a splash of anti-inflammatory berries, whey protein isolate and oat fiber my childhood porridge is given a modern makeover that even my 7 year old is loving and asking for more.

Our go to these past few mornings have been my jazzed up steel cut oats. But, today I want to share a healthy berrylicious oatmeal bake that can be made ahead and enjoyed anytime.

This oatmeal bake freezes up well so you can pull this out for a weekend breakfast or on a school day morning when it seems like there's little time for a healthy breakfast. Leftovers, if there are any keep well for 3-5 days in the fridge.

Berrylicious Oatmeal Bake (Makes 6 servings)

Ingredients:

2 cups wheat free rolled oats (I used Bob's Red Mills )
2 cups Unsweetened Oat Milk (or any plant based milk)
2 tbsps Maple Syrup
1/2 cup Unsweetened Organic Applesauce
1 tsp Cinnamon
2 tbsps Chia Seeds
2 cups Frozen Berries
1/2 cup Vanilla Protein Powder (I used whey protein, vanilla)
2 tbsps Oat Fiber
1/4 cup Sliced Almonds (optional)

Directions:

Preheat oven to 350ºF (177ºC). Grease a baking pan with coconut oil.
Add all ingredients except the sliced almonds to a mixing bowl and stir until thoroughly combined.
Transfer to baking pan and bake for about 45 minutes or until a toothpick comes out clean.
Sprinkle with sliced almonds (if using) before serving.

Nutritionals

279 Cal | 8g Fat | 43 Carbs | 10g Fiber | 13g Protein

Source of vitamin B12, zinc, selenium, magnesium and vitamin C.

Have you made this recipe? If so, comment �� and let me know how it turned out.

Blueberry Ice Cream Float

nancyestenutrition@gmail.com (Nancy Este) — Wed, 12 Aug 2020 18:32:24 GMT

Blueberry Ice Cream Float (serves 2)

Ingredients:

1 cup Blueberries (fresh or frozen)
1/4 cup Water
1/4 cup Maple Syrup
2 cups Coconut Milk Ice Cream
3 cups Sparkling Water

Directions:

In a small pot, simmer the blueberries, water and syrup for about 5 minutes. Remove from heat.
Once cooled, divide the blueberry syrup and ice cream into bowls or glasses.
Top with sparkling water, and garnish with extra blueberries (optional).

Enjoy immediately!

Easy Peach Crumble

nancyestenutrition@gmail.com (Nancy Este) — Tue, 28 Jul 2020 22:23:35 GMT

Sweeten up summer with deliciously ripe peaches!

We are heading into the last week of July and you know what that means? It's peach season here in southern Ontario!

Peaches have to be one of my most favorite summer time fruits. I have fond memories growing up in the Niagara region near many farms where I worked picking fruit as a summer time job. Honestly, I was really in it to eat the freshly picked fruit (especially the strawberries!) and lost one of my jobs because I ate more than I picked! I was politely told, "no need to come back tomorrow." Now that was embarrassing! ��

Another summer time event was the annual Peach Festival. This was a BIG deal where I grew up and a highlight to each summer vacation.

The first Winona Peach festival actually began over 50 years ago, back in 1967 as part of a Centennial celebration. It was one of four festivals in our area with each to coincide with peak periods of the fruit growing seasons. The Peach Festival was the bomb. It started off with a parade, included musical performances, a carnival, a beauty pageant and ended with fireworks. Unfortunately, this years festival is cancelled, but will be back in 2021 ��.

Since its peach season, I have a peachy delight to share with you to celebrate. It's wheat, gluten and dairy free and does not use any refined sugar. With only 5 ingredients you can easily whip up this tasty delight and add some sweetness to your summer.

What was your childhood favorite summer time event?

Easy Peach Crumble (Makes 6 Servings)

Ingredients:

1 tbsp Coconut Oil
2 cups Oats (I use Bob's Red Mills Wheat Free rolled, divided)
1/2 cup Unsweetened Applesauce (preferably organic)
1/4 cup Maple Syrup
4 Peach (pit removed, sliced)

Directions:

Preheat the oven to 375°F (190°C). Grease a cast-iron pan or baking dish with the coconut oil.
Add 1/3 of the oats to a food processor or blender and blend into a fine powder to create oat flour. Transfer the oat flour to a mixing bowl and combine with the remaining rolled oats, applesauce and maple syrup.
Gently stir in the peaches and transfer to the cast-iron pan or baking dish.
Bake for 20 to 25 minutes, or until the peaches are tender and the crumb is slightly golden.

Divide into bowls and enjoy!

Cucumber Salmon Bites with Kefir

nancyestenutrition@gmail.com (Nancy Este) — Wed, 22 Jul 2020 15:20:33 GMT

Rich in Omega 3 fatty acids, lean protein, probiotics AND is gluten + dairy free!

Salmon Cucumber Bites with Kefir (serves 2)

Ingredients

1/4 cup Coconut Milk Kefir (get it here)

1/2 Cucumber (sliced)

3 1/2 ozs Smoked Salmon (sliced)

1/4 tsp Black Pepper (optional)

Directions

Add a dollop of kefir to each cucumber slice and top with a small slice of smoked salmon. Sprinkle with black pepper. Refrigerate until ready to serve.

Seriously?! Could this delicious snack get any easier to make?

Enjoy for lunch or share with friends as a healthy appetizer. Rich in omega 3 fatty acids, lean protein, probiotics and is gluten and dairy free!

Nutrition

88 cal | 11g protein | 3g fat | 5g carbs

Excellent source of omega 3's, probiotics, lean protein, selenium, vitamin B12, and vitamin B6 to support a healthy hormones.

Breakfast Zucchini Boats

nancyestenutrition@gmail.com (Nancy Este) — Mon, 13 Jul 2020 21:16:49 GMT

When we feel threatened in some way our nervous system gets triggered and tension builds. This is a natural physiological response designed to help us get through stressful events and then . . . it passes.

The problem arises when we become anxious and it interferes with our performance or affects our relationships and everyday life. That's where we need to address it head on.

So, what does anxiety look like?

�� Excessive and persistent nervousness

�� Worrying

�� Fear

�� Irritability

�� Sleep disturbances

�� Apprehension

This has a lot to do with the activation of the "fight and flight" response within the nervous system. Which by the way is directly connected to your gut health AND hormone health.

Physical symptoms of anxiety can cause:

�� Sweating

�� Palpatations

�� Chest pain

�� Fatigue

�� Headaches

�� Shortness of breath

�� Muscle tension

With so much going on in our world today, anxiousness and feelings of anxiety are at an all time high. It's the lens in how we see the world through that directly ties into the stress response AND feelings of anxiety.

The good news is taking a holistic approach focusing on mental, spiritual and nutritional health CAN dramatically improve our stress response, reduce tension and modulate feelings of anxiety.

Last week I shared a recipe for my Calming Chocolate Mousse . This week, I have an excellent breakfast to share that is packed with key nutrients to help ease anxiety while satisfying your tummy.

Breakfast Zucchini Boats (2 servings)

Ingredients:

2 Zucchini (large, sliced in half lengthwise)
1 Red Bell Pepper (chopped)
1/2 Yellow Onion (chopped)
8 White Button Mushrooms (chopped)
4 Egg
1/4 tsp Sea Salt
1/4 cup Parsley (chopped)

Directions:

Preheat the oven to 375ºF (191ºC). Scoop out the middle flesh of the zucchini and place flesh side up, in an oven-safe dish. Bake for 15 minutes.
Meanwhile, heat a skillet over medium heat and add the bell pepper, onion and mushrooms. Cook for 5 to 7 minutes, until cooked through. Whisk the eggs in a small bowl and add to the vegetables along with the sea salt. Cook for 3 to 4 minutes, until cooked through.
Transfer the egg and vegetable mixture to the scooped out part of the zucchini and place in the oven to cook for 5 more minutes. Remove and top with parsley and nutritional yeast, if using.

Serve and enjoy!

One serving is equal to 2 zucchini boats (one zucchini cut in half). Leftovers keep well in the fridge for in an airtight container for up to 3 days. You can reheat in the oven for best results.

Nutrition

233 cal | 11g fat | 17g carbs | 6g fiber | 20g protein

I absolutely love using food as medicine, also known as "functional food" and this dish is an excellent way to get a big boost of vitamin B12, vitamin C, magnesium, selenium, folate and vitamin B6.

Why is this important?

The more stressed we are (or perceive we are), the faster we run through these nutrients. The more deficient we are, the more stressed we are. It's a vicious cycle that requires a holistic approach. Lifestyle, diet and supplementation are often needed to rebalance the nervous system to ease tension, quiet the mind, improve mood and end nightime worrying or waking with panic.

Please share this with someone who could benefit from this. Sharing is caring! ❤

P.S. I am offering in office lab testing for Live Blood Cell Analysis, Food Sensitivity and Organic Acid Test kits on Tuesdays and Thursdays. These sessions are by appointment only and being offered with ample time between sessions to allow for sanitization and air flow through my office. Telehealth and video conference sessions continue to be offered by appointment.

Calming Chocolate Mousse

nancyestenutrition@gmail.com (Nancy Este) — Wed, 08 Jul 2020 01:34:52 GMT

Creamy and delicious and packed with Magnesium!

Mineral balance can be complex. We either need a trace or a ton of it and our body needs a ton of this mineral in particular.

If you have been reading my weekly emails then there is no doubt you know I share a lot about M A G N E S I U M and the importance of this mineral.

Magnesium is paramount to our health but unfortunately many of us are deficient, and it gets worse AS WE AGE.

------>> Magnesium plays a role in everything from blood sugar control, blood pressure management, muscle and nerve support, immunity, inflammation and so much more!

The sad truth is most of us are deficient in magnesium. Furthermore, as we age - magnesium levels decline!

Not getting enough from our diet, poor gut absorption, stress AND aging all deplete magnesium and WILL ultimately affect over 700 enzymatic reactions in the body. Yup, it's that crucial to keep this in balance if you want to stay off blood pressure meds, manage stress levels, balance hormones, sleep great, and feel amazing.

Here's why it gets worse as we age.

>> URINARY LOSS: Urinary output of magnesium tends to increase with age.

>> REDUCED INTESTINAL ABSORPTION: Hydrochloric acid production declines with age reducing gut absorption of magnesium as well as other vital vitamins and minerals.

>> MEDICATIONS: Diuretics, proton pump inhibitors, antibiotics and osteoporosis drugs accelerate loss of magnesium from the body.

So what exactly can we do about it?

✔ Include an abundance of magnesium rich and functional foods into your diet.

✔ Supplement with magnesium (Research shows that bisglycinate at the RDA amount of 350-400mg is beneficial).

✔ Transdermal application of magnesium through either Epsom salt baths, magnesium lotion or oil spray (a favorite for the kids).

Magnesium is a macromineral, which means we need way MORE than just trace amounts to keep our bodies running smoothly!

Magnesium in the evening can support muscle relaxation and improve sleep. Cocoa powder is a potent food source of magnesium and together these ingredients and nutrients create a delicious evening treat!

Calming Chocolate Mousse (Makes 5 servings)

Ingredients:

2 cups Unsweetened Almond Milk
1/2 cup Chia Seeds
1/2 cup Cocoa Powder
1/4 cup Almond Butter
3 tbsps Monk Fruit Sweetener
1 tsp Vanilla Extract
1/2 tsp Sea Salt
1 tbsp Magnesium Chelate Powder by Designs for Health (find it here)

Directions:

Add all the ingredients to a high-speed blender and blend for 2 to 3 minutes until thickened, smooth and creamy.
Transfer to a bowl and refrigerate until chilled, about 3 hours. Enjoy!

Each 1/2 cup serving provides 321 mg magnesium using Designs for Health Magnesium Chelate Powder.

Nutrition

206 Cal | 16g Fat | 23g Carbs | 10g Fiber | 8g Protein

Please share this with someone who needs to read this! ❤

Grilled Cesar Salad

nancyestenutrition@gmail.com (Nancy Este) — Wed, 24 Jun 2020 17:28:14 GMT

Gluten free - Dairy Free Options

Cesar salad is a favorite in our home. But, after awhile even we get bored of the same OLD salad.

Here is a great twist on the classic cesar that takes very little time to prepare AND can be enjoyed as a low carb meal in itself.

If you have been enjoying a bit too much home baked bread or indulging in cheesecake -- this is a great option for your waistline. It's low in carbs at only 1g of net carbs per serving. You could also swap out the bacon and replace with grilled chicken, shrimp or oven roasted chickpeas and make it a healthy delicious meal in under 30 minutes.

Grilled Cesar Salad (makes 4 servings)

30 minutes

Ingredients

8 slices Bacon
1 Garlic (whole bulb)
1/3 cup Extra Virgin Olive Oil (plus some extra for brushing)
1 Lemon (juiced)
2 tbsps Dijon Mustard
Sea Salt & Black Pepper (to taste)
4 heads Romaine Hearts (halved)
1/4 cup Parmigiano Reggiano (grated or shaved)

Directions:

Preheat oven to 425ºF (218ºC).
Line a baking sheet with foil or parchment paper. Spread your bacon across the baking sheet.
Slice the head off the garlic bulb and peel away the skin. Drizzle with a splash of extra virgin olive oil and sprinkle with sea salt and black pepper. Wrap with foil. Place both the bacon and the garlic in the oven. Let your garlic roast for 30 minutes. Let your bacon cook for about 8 minutes per side or until crispy. (Tip: Set two separate timers.)
When the bacon is cooked, wrap bacon in paper towel to absorb the grease and then chop into fine pieces and set aside.
When the garlic is finished, let it cool and squeeze all the cloves/flesh into a blender or food processor. Discard the remaining skin. Add olive oil, lemon juice, mustard, a pinch of sea salt and black pepper. Blend well until smooth.
Preheat your grill on medium heat.
Brush the face of your halved romaine hearts with a bit of olive oil then place them directly on the grill face down. Grill for about 5 minutes.
Remove romaine hearts. Place two on a plate and drizzle with desired amount of caesar dressing. Sprinkle with bacon and grated parmigiano reggiano cheese.

Enjoy!

This dish is gluten free (if you buy gluten free bacon). Make it dairy free by swapping out the Parmigiano Reggiano with THIS vegan parmesan -- it's the bomb!

If you don't have a grill or it's rainy outside, you can easily roast the romaine hearts in the oven at 425 degrees for 15 to 20 minutes or until they begin to char.

Make it a meal by bumping up the protein with grilled chicken cut into strips. Or make it vegan by swapping out the bacon and chicken for roasted chickpeas (great source of fiber too!) and use vegan Parmesan.

Nutrition

413 cal | 40g fat | 2g carbs | 1g fiber | 10g protein

Mango Coconut Protein Popsicles

nancyestenutrition@gmail.com (Nancy Este) — Wed, 17 Jun 2020 12:27:29 GMT

Celebrate Summer Solstice and Living!

Only 3 more sleeps until summer officially arrives! Can I get a woot woot?!

Summer solstice marks the official beginning of summer in the Northern Hemisphere, arriving on Saturday, June 20, at 5:44 P.M. EDT. This is when Earth arrives at the point in its orbit where the North Pole is at its maximum tilt (about 23.5 degrees) toward the Sun, resulting in the longest day and shortest night of the calendar year. (By longest “day,” we mean the longest period of sunlight.) At the June solstice, the Northern Hemisphere receives sunlight at the most direct angle of the year.

With so much chaos and division all around us, why not take a moment? Hell take more than a moment to celebrate . . . living.

Celebrate natures beauty that is all around us.

Celebrate all the dads this father's day.

Celebrate yourself, for all that you do.

Because . . .

When we change the way we look at things, the things we look at change.

Celebrate eating something cool and delicious like these easy to prepare popsicles. They only take a few ingredients and are an excellent healthy treat. These popsicles aren't just refreshing on a hot summer day, but can be enjoyed for a quick and easy lunch.

Skip the dishes and enjoy your day. My daughter loves it when she gets to eat popsicles all day and I don't need to stress because I KNOW they are nutritious and free of artificial sweeteners and dyes. And mom gets to enjoy some "me" time AND a yummy popsicle for lunch too!

Mango Coconut Protein Popsicles (makes 4)

Ingredients :

2 cups Frozen Mango
1 cup Organic Coconut Milk (divided)
1 cup Vanilla Protein Powder (Vanilla Whey Protein Isolate)

Directions:

Blend mango and 3/4 of the coconut milk along with all of the protein powder in a food processor or blender until smooth.
Roughly scoop mango puree into 3oz. paper cups. (or use silicone popsicle molds or whatever you have on hand. You may only get 2 if you use regular sized popsicle molds. I would cut the protein powder in half if you only make 2).
Spoon remaining coconut milk into each cup to fill in the gaps around the mango. This will create a swirl effect when frozen.
Insert popsicle sticks in the middle. Place in freezer for 4 hours or until completely frozen.

If you don't have any coconut milk, you can use cashew or almond milk which works great too. Personally, I like mixing it up with half carton coconut milk and half full fat canned coconut milk which lends a creamier texture.

Nutrition per popsicle

241 cal | 11g fat | 15g carbs | 2g fiber | 20g protein

Chocolate Banana Cauliflower N'Oats

nancyestenutrition@gmail.com (Nancy Este) — Wed, 03 Jun 2020 14:39:38 GMT

Magnesium rich cacao, can help to lower cortisol (that stress hormone) and bind and activates GABA, which is ESSENTIAL for feeling calm.

Magnesium plays an important role in biochemical reactions in the brain. It helps to regulate neurotransmitters serotonin, dopamine and GABA. Dysregulation of these hormones plays a role in the cause of both depression and anxiety .

And stress. . . well, it leads to increased magnesium depletion BUT magnesium deficiency often leads to more stress and anxious feelings. ��

-----> Magnesium can help to lower cortisol (that stress hormone) and bind and activates GABA, which is ESSENTIAL for feeling calm.

Best Natural Food Sources of Magnesium Are:

> DARK LEAFY GREENS – kale, spinach, rapini, swiss chard

> BEANS – green beans, black beans, pinto beans

> SEEDS – flaxseeds, mustard seeds, sunflower seeds, sesame seeds, pumpkin seeds

> VEGETABLES – summer squash, broccoli, cucumbers, tomatoes, beets

> FISH – mainly salmon, and I encourage you only eat wild, never farmed salmon

> CACAO – chocolate lovers happy dance! Real, unprocessed raw cacao powder contains LOTS of magnesium. Try my Chocolate Banana Ice Cream or my Chocolate Banana Cauliflower N'Oats below, to get a healthful dose of magnesium.

Chocolate Banana Cauliflower N'Oats (makes 1 serving)

Ingredients:

1 cup Cauliflower Rice
3/4 cup Unsweetened Almond Milk
1 1/2 tbsps Chia Seeds
1 tbsp Cacao Powder
2 tbsps All Natural Peanut Butter (divided)
1/8 tsp Sea Salt
1/2 Banana (sliced)
1 tbsp Cacao Nibs

Directions:

In a pot over medium-low heat, add the cauliflower rice, almond milk, chia seeds, cacao powder, sea salt and half of the peanut butter. Stir to combine. Bring the mixture to a low simmer and cook for 12 to 14 minutes, stirring as needed.
Add the cauliflower mixture to a bowl and top with the banana, cacao nibs and remaining peanut butter. Serve and enjoy!

Nutrition

457 Cal | 30g Fat | 38g Carbs | 15g Fiber | 16g Protein

Each serving provides 175mg or 42% of RDI of magnesium.

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Top 9 Benefits of Magnesium

nancyestenutrition@gmail.com (Nancy Este) — Tue, 02 Jun 2020 19:32:22 GMT

TOP 9 BENEFITS OF MAGNESIUM

In any given year, 1 in 5 people in Canada will personally experience a mental health problem or illness. Mental illness affects people of all ages, education, income levels, and cultures. Approximately 8% of adults will experience major depression at some time in their lives and is the leading cause of disability and accounts for approximately 30% of disabiliy claims.

Often times, individuals feel defeated when conventional treatment ends up being ineffective or follows with a long list of undesirable side effects.

Anxiety and depression are two of the most common mood disorders and the two OFTEN occur together.

But, that's not all! Here are top 9 benefits of this vital mineral ��

As you can see magnesium is crucial for the WHOLE body and is absolutely necessary in treating hormonal imbalances.

When it comes to mood disorders and stress, my go to is NeuroMag as it has the ability to cross the blood brain barrier and can greatly help with anxiety and depression.

It is important to work with your health care provider when starting or stopping any medications to ensure that is is safe and effective for you.

To learn more about how holistic nutrition can help you, reach out and book a FREE discovery call.

Chocolate Banana Ice Cream

nancyestenutrition@gmail.com (Nancy Este) — Mon, 25 May 2020 19:18:06 GMT

C-h-o-c-o-l-a-t-e.

It’s creamy, delicious, with a downright sinful flavor!

It used to be such a guilty pleasure for me (I used to stash Wonder bars in my desk)... until I learned more about REAL chocolate.

Many holistic practitioners & nutritionists (and even top university researchers) are discovering that the active ingredient in chocolate, cocoa, is extremely good for your health… if you are using the good stuff.

Now, I'm not talking about conventional milk chocolate candy bars. I think we both know these are LOADED with refined sugar and don't provide the same benefits as does real cocoa.

And even some fancy chocolate bars that claim to be "protecting the rainforest" certainly aren’t protecting your health, thanks to the crazy high sugar content…

That’s why I’m really excited to share with you this YUMMY guilt-free chocolate treat!

My daughter and I are making this one together, as it's super easy and a much HEALTHIER treat for kiddos of all ages (yup, that includes you mom + dad!)

Here’s why:

→ This bowl of chocolatey love has NO ADDED sugar and only 2-ingredients!

Which is hard to believe when you taste it, but true. It’s because I use frozen bananas instead of sugar. You probably already know this, but bananas are known as a source of potassium which is great in managing high blood pressure. But did you know bananas are also a great source of vitamin B6? One medium-sized banana can provide up to 33% of the Daily Value (DV) of this vitamin which is known to improve mood and reduce symptoms of depression.

→ It is made with COCOA POWDER, one of the richest sources of polyphenols. It’s especially abundant in flavanols, which have potent antioxidant and anti-inflammatory effects.

Some research has shown cocoa may exert some positive effects on mood and symptoms of depression by reducing stress levels and improving calmness, contentment and overall psychological well-being. And hey, who doesn't love chocolate ice cream on a hot day?

I almost forgot, this delightful treat is also gluten free and dairy free, but bottom line is -- it's darn good and good for you!

Chocolate Banana Ice Cream (Makes 4 servings)

Ingredients:

4 Banana (sliced and frozen)
1/4 cup Cocoa Powder

Directions:

Add frozen bananas and cocoa powder to food processor and blend. Occasionally scrape down the sides and continue to blend until smooth (approximately 3 to 5 minutes).
Scoop into a bowl and enjoy immediately as soft serve or for firmer ice cream, place in an airtight, freezer-safe container and freeze for at least 1 hour before scooping.

This is an excellent base recipe that can be jazzed up with EXTRA chocolate. Throw in some dark chocolate chips right after processing. Make it creamier by adding in 2 TSP of full fat canned coconut milk into the food processor. This does freeze up hard and will need to soften up a bit before scooping, to prevent hard freeze add in 1 TBSP vodka (but not for the kids).

Nutrition per serving

117 cal | 1g fat | 30g carbs | 5g fiber | 2g protein

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Brussel Sprouts Slaw with Chicken

nancyestenutrition@gmail.com (Nancy Este) — Mon, 18 May 2020 15:36:49 GMT

Small but mighty, brussel sprouts are rich in vitamin C, vitamin K, folate, antioxidants and fiber.

Sometimes called mini cabbages, brussel sprouts earned their name after Brussels, Belgium where they were first widely cultivated in the 16th century. Often on the list of most-hated vegetables with childhood memories of hiding mushy and stinky green balls of yuck under the mashed potatoes hoping mom doesn't catch you.

The key to enjoying them is not to over boil them, which will intensify the sulphur containing compounds that lend a bitter taste and pungent odor. Once you figure out a tastier way of eating them, such as oven roasted in olive oil with a splash of maple syrup and toasted pecans or shredded up as a slaw brussel sprouts will earn a much deserved place on your dinner plate.

You can usually find Brussels sprouts from fall, through the winter into early spring. Frozen brussel sprouts are equally nutritious and readily available year round. To prepare brussel sprouts, rinse under cool running water to remove any debris. Slice off the tough bottom stems and remove any outer discolored leaves.

Nutrition Facts - per cup

56 calories
11g carbs
4g fiber
4g protein
0.8g fat

Brussels sprouts are a source of the B-vitamins necessary for cellular energy production, including vitamin B6, thiamine, and folate. Brussels sprouts contain 24% of the daily recommended amount of vitamin A, which is great for your eyes and in healing a leaky gut. They also contain manganese, which helps with the metabolism of carbohydrates, amino acids, and cholesterol.

This week, try preparing this delicious dish that can be served with or without chicken. Perfect for those who want to cut back on the carbs after indulging these last couple of months and get back on track.

Brussel Sprouts Slaw with Chicken (serves 4)

Ingredients:

1 lb Chicken Breast (cut into cubes)
1/2 tsp Oregano (dried)
1/4 tsp Garlic Powder
1/2 tsp Sea Salt (divided)
3 tbsps Extra Virgin Olive Oil (divided)
6 cups Brussels Sprouts (shredded)
4 cups Purple Cabbage (sliced thin)
3 tbsps Lemon Juice
2 tsps Coconut Aminos

Directions:

Add the cubed chicken to a small bowl with the oregano, garlic powder and half the salt. Toss to combine.
Heat a skillet over medium heat and add 1/3 of the oil. Once hot, add the chicken and cook for 10 to 12 minutes or until cooked through. Remove and set aside.
Add the brussels sprouts and cabbage to a bowl. Add the lemon juice, coconut aminos, remaining oil and remaining salt. Mix well with your hands to combine.
Divide the slaw evenly between plates. Top with chicken and enjoy!

Nutrition

315 cal | 31g protein | 20g carbs | 7g fiber | 14g fat

For additional toppings try sliced onion, avocado, slivered almonds, sesame or sunflower seeds. This dish is gluten and dairy free and can easily made vegan but swapping out the chicken for organic non-gmo grilled tofu or tempeh. If you don't have coconut aminos you can use tamari. Refrigerate leftovers (if any) in an airtight container for up to three days.

Sweet & Salty Toasted Coconut Butter

nancyestenutrition@gmail.com (Nancy Este) — Wed, 06 May 2020 14:00:06 GMT

Simple + Delicious!

Full disclosure, I used to be super addicted to sugar and I definitely suffered the consequences of it. Foggy brain, stiff joints, low energy—you name it, I had it! I still enjoy sweet treats, but I’m much more mindful of the amount and type of sugar I’m consuming.

I am however, crazy for coconut and if you love it as much as I do then you are in for a reeeal treat!

Years ago I discovered Coconut Butter, also known as Coconut Manna. Naturally sweet, low in carbs and high in fiber. It's essentially pureed dried coconut meat from whole coconut with the water removed. Its ideal for smoothies, lattes, and can be used as a spread when warmed. Sometimes I would even take a spoonful for a quick sweet treat to enjoy without sabotaging health goals.

Then . . .

I discovered Toasted Coconut Butter . Total gamechanger.

The perfect nut + seed free alternative to peanut, almond butter and sunbutter. One thing I can say is, even if you are not a fan of coconut - - this recipe may just be the one that sways you.

This toasted coconut butter only takes minutes to make and all you need is a food processor and shredded coconut! Gotta love 1-ingredient recipes!

Until recently, I would buy my Toasted Coconut Butter, but at $16 a jar (yikes!) I decided why not make my own?

Super easy. Cost effective.

I decided to toast my organic unsweetened shredded coconut in my instapot. I set it on saute and add it to a dry pot. No oil needed. You will want to stay close and not walk away as it will burn. It takes about 10 minutes and you will need to stir it to ensure it toasts up evenly. If you don't have an instapot, simply use a large saute pan, preferably stainless steel.

SWEET & SALTY TOASTED COCONUT BUTTER

Ingredients:

4 cups unsweetened shredded coconut
1 tsp sea salt, optional

Directions:

Using an Instapot, set it to saute. Add in 3 cups (reserving 1 cup) of shredded coconut. Toast the coconut for 10 minutes, stirring after every minute until golden brown. Keep a close eye on it as it can go from untoasted to burned in seconds. Alternatively, use a dry stainless steel saute pan.
Transfer the toasted coconut to a food processor fitted with an S-blade. The coconut should fill the bowl at least halfway. Add in remaining untoasted shredded coconut. If it's less than halfway full, it'll be more difficult to process and it'll take longer.
Process until very runny - even runnier than homemade natural peanut butter. Within 5-6 minutes, it was almost as thin as water. Depending on your food processor, it may take longer up to 10 minutes. You could also use a high powered blender, such as a Blendtec.
Pour into a 500ml mason jar and stir every 30 minutes or so. If you don't stir, the coconut butter may separate a little.
It'll gradually harden and after about 12 hours (more or less, depending on the size of your container and your kitchen's temperature), it'll completely firm up.

Storing: Store at room temperature for up to 1 year.

Serve With : Spread on celery sticks, dip with apples, drizzle over pancakes / waffles, spread on toast or crackers

Enjoy!

Goat Cheese Zucchini Wraps

Wed, 29 Apr 2020 23:08:20 GMT

Goat Cheese Zucchini Wraps

Ingredients:

1/4 cup Goat Cheese (crumbled)
1 Zucchini (trimmed, sliced length-wise) - makes 12 rolls

Directions:

Spread a thin layer of goat cheese on each slice of zucchini.
Gently roll them into small wraps and enjoy!

Leftovers can be stored in the fridge in an airtight container for up to three days.

Use cashew cream cheese instead.

Mix in your choice of fresh herbs into the goat cheese. Drizzle with extra virgin olive oil.

Nutrition

Cal 103 | Carbs 7 | Fiber 2 | Fat 7g | Protein 6g

Apple Slices With Tuna

nancyestenutrition@gmail.com (Nancy Este) — Wed, 29 Apr 2020 23:00:30 GMT

Ingredients:

1 can Tuna
1/4 cup Red Onion (diced)
2 tbsps Mayonnaise
1/8 tsp Sea Salt
2 Apple (cored, sliced)

Directions:

In a bowl, add the tuna, red onion, mayonnaise and sea salt. Mix well.
Add the tuna on top of the sliced apple. Serve and enjoy!

Leftover tuna mix will keep in the fridge in an airtight container for up to 3 days. But the apple is best cut on the same day you'll enjoy it.

Spruce it up with chopped walnuts on top or hemp seeds for an extra boost of protein, omega 3 fats and fiber.

Keep it egg free, and replace mayonnaise with Veganaise mayo or greek yogurt.

Nutrition

Cal 267 | Fat 11g | Carbs 27 | Fiber 5g | Protein 17g

Turmeric Chicken and Brown Rice

nancyestenutrition@gmail.com (Nancy Este) — Tue, 21 Apr 2020 22:31:10 GMT

No doubt you have heard about the powerful health benefits of this powerhouse spice. Turmeric is known for its role in ancient Ayurvedic medicine and boasts a high concentration of the plant enzyme curcumin, which offers a wealth of anti-aging antioxidants and more than two dozen powerful anti-inflammatory compounds.

Need a tasty and healthy dish to satisfy your family? This easy 5-ingredient dish can be whipped up in under 30 minutes and involves almost no cleanup.

Turmeric Chicken and Brown Rice (Serves 6)

Ingredients:

2 cups Brown Rice (dry, uncooked)
2 lbs Chicken Breast (skinless and boneless)
2 tbsps Avocado Oil
2 tsps Turmeric
Sea Salt & Black Pepper (to taste)

Directions:

Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper.
Cook the brown rice according to the directions on the package.
While the rice cooks, toss each chicken breast in the avocado oil, turmeric, salt and pepper. Transfer to the baking sheet and cook for 25 to 30 minutes or until cooked through.
Once the chicken and rice are cooked, divide between plates and enjoy!

Bump up the fiber, try adding a side dish or two of steamed broccoli, roasted cauliflower and/or your favorite leafy greens.

Nutritionals

Cal 451 | Protein 39 | Carbs 38 | Fiber 2g | Fat 11g

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Apple Crisp Yogurt Bowls

nancyestenutrition@gmail.com (Nancy Este) — Tue, 21 Apr 2020 21:54:02 GMT

Delicious for breakfast or as a tasty treat!

Cinnamon has some amazing health benefits as does apples. These flavoring pairing not only tastes amazing, combined with whole grain wheat free oats and creamy coconut yogurt turn this into the perfect healthy dessert or snack.

Personally, I love apple crisp and this is the perfect solution as it's quick, delicious and nutritious!

Apple Crisp Yogurt Bowls (Serves 4)

Ingredients:

2 Apple (cored, chopped)
2 cups Oats (rolled)
1/4 cup Maple Syrup
2 tsps Cinnamon
4 cups Unsweetened Coconut Yogurt

Directions:

In a saucepan over medium heat, add the apples, rolled oats, maple syrup and cinnamon. Cook for 6 to 8 minutes, stirring often.
Divide the yogurt into bowls. Top with the apple crisp mixture.

Prep this up the night before and enjoy for breakfast. Leftovers keep well for 3 days. Don't worry if you don't have coconut yogurt on hand you can substitute with any plain non-dairy yogurt or use greek yogurt (high in protein) if you can tolerate dairy.

Get creative and jazz it up with additional cinnamon, sea salt, shredded coconut flakes or slivered almonds.

Enjoy!

Nutritionals

Cal 368 | Protein 7g | Carbs 67g | Fiber 10g | Fat 10g

Salted White Chocolate Macadamia Nut Cookies

nancyestenutrition@gmail.com (Nancy Este) — Tue, 14 Apr 2020 17:43:27 GMT

These soft and chewy cookies are a family favorite in my home and totally kid approved! Softened coconut butter blended with coconut sugar and an egg guarantee the softest and chewiest cookie texture ever!

White chocolate chips and macadamia nuts with a hint of salt in every bit. A delicious combination of sweet and salty sure to tantalize your taste buds.

There are oodles of chocolate chip cookie recipes out there. Everyone has their favorite. But, in my mind, this one really stands out. Soft, chewy with a mix of sweet and salty and did I mention - gluten free! I'm confident you will fall in love with this cookie, just as my family did.

Serve it up with a glass of your favorite plant-based milk or a warm cup of tea for a decadent treat.

Optional: leave out the salt on half of the cookies for the kids.

SALTED WHITE CHOCOLATE CHIP MACADAMIA NUT COOKIES

(makes 24 cookies)

Ingredients:

1 1/2 cups All Purpose Gluten-Free Flour
1 Egg

1 1/4 cups Coconut Sugar

2 tsps Vanilla Extract

2 tsps Tapioca Starch

1 tsp Baking Soda

1 1/2 tsps Coconut Oil (soft, but not runny)

1/2 cup Macadamia Nuts (chopped)

1/2 cup White Chocolate Chips

1/2 tsp Sea Salt (To sprinkle on top each cookie)

Directions:

Preheat oven to 350 degrees. Line 2 baking sheets with parchment paper or silicone mats.
In a large bowl using a handheld mixer or stand mixer with paddle attachment, beat the softened coconut butter for a minute until creamy. Add in the coconut sugar and continue to mix for 1-2 minutes, until fluffy and combined.
Add in beaten egg, vanilla extract and sprinkle in 1 cup of flour, tapioca starch and baking soda. Continue to mix on low speed until just combined.
Add in remaining 1/2 cup flour and mix until combined, it should be forming a soft but not too sticky ball. If dough is too wet, add in 1-2 TBSP of flour to get it to right consistency. If too dry, add in 1 TBSP plant based milk.
Stop the mixer. Using a wooden spoon fold in chocolate chips and macadamia nuts until evenly distributed.
Using a heaping Teaspoon scoop out dough and roll into a ball and place on lined cookie sheet. Balls will spread and flatten when cooking. Allow some space between. Bake for 10 minutes, 12 minutes for larger cookies.
Remove from oven and top each cookie with a sprinkle of kosher salt or pink himalayan sea salt. Allow to cool for 5 minutes before transferring to a cooling rack. The cookies will firm up as they cool and become the most perfect chewy cookie ever. Enjoy!

Notes

All-Purpose Gluten Free Flour: This recipe was tested with Bob's Red Mills All Purpose Gluten Free Flour.

No Coconut Sugar: Use Golden Monk Fruit Sweetener or White Monk Fruit Sweetener instead.

No White Chocolate Chips: Use chocolate chips.

No Macadamia Nuts: Omit or use pecans.

Calories 114 | Fat 4g | Carbs 19g | Fiber 2g | Protein 1g

Magnesium Rich Sunbutter Oat Cookies

Wed, 25 Mar 2020 14:41:09 GMT

Stress Increases Magnesium Losses

This recipe is one that I think you will come back to again and again. It's just so easy to make and requires only 4 ingredients.

Sunbutter is made from sunflower seeds rich in B complex vitamins to support a healthy nervous system. And let's be real - we need this more than ever right now. Sunflower seeds also provide a source of iron, potassium, protein, vitamin E and magnesium.

Magnesium is essential to help our bodies function properly, but stress can rob your stores! When we experience acute stress (not long term) magnesium plays a protective role in order to minimize the adverse effects of stress. But when we have chronic stress (long term) this results in progressive magnesium deficits and detrimental consequences for health.

Mental or physical stress will deplete magnesium from the body. And our body uses up magnesium stores when reacting to stress. A body that is deficient in magnesium will have more symptoms of stress.

Symptoms of Magnesium Deficiency

Low serum calcium levels.
Low serum potassium levels.
Sodium retention.
Low PTH.
Tremor, muscle spasms, tetany.
Muscle cramps.
Loss of appetite, nausea, vomiting.
Personality changes.

Consuming magnesium rich foods is key to prevent physical tension that leads to stress. It also downgrades our physical response to stressful situations.

Food Sources

Bran
Brown rice
Mackerel
Spinach and Swiss chard
Almonds
Lima Beans
Shredded wheat
Peanuts
Molasses
Hazelnuts
Okra
Milk
Bananas
Sunflower seeds

Now is the time to bump up your magnesium stores. Not only through magnesium rich foods, but also in supplemental form.

Chelated magnesium glycinate or magnesium malate are two of the better absorbed formulations. Adults 31 and up require 320 mg/day for women and men need about 420 mg/day. It's best to start with a small dose and work up, to avoid GI issues.

Magnesium Rich Sunbutter Oat Cookies (Makes 16 cookies)

Ingredients:

1 cup Sunflower Seed Butter
1 Egg
1/4 cup Coconut Sugar
3/4 cup Oats (large flake)

Directions:

Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.
In a bowl, mix the sunflower seed butter and egg together. Then add sugar and oats until thoroughly combined.
For each cookie, scoop one tablespoonful of the dough onto the baking sheet and flatten gently with a fork. Bake for 10 minutes. Let cool slightly before serving.

Notes

No Sunbutter: Replace with almond, tahini, peanut butter or other nut/seed butter.

No Coconut Sugar: Use monk fruit sweetener or stevia.

Bottom Line

Stress increases magnesium losses from the body that can lead to a deficiency or imbalance. This can create a vicious cycle as the deficiency drives up our response to stress, causes us to feel more stressed and increases our reactions --->> leading to more magnesium losses and so on.

Don't wait to start manifesting symptoms - get ahead of it. Top up your stores NOW, your body will thank you for it.

For all your supplement needs, visit my professional dispensary and order online. Orders placed before 3PM, EST generally ship same day and arrive in 2-3 business days via Canada Post.

Source: The Functional Nutrition Library

COVID-19: Boosting Immunity Through Diet, Vitamins & Herbs

nancyestenutrition@gmail.com (Nancy Este) — Wed, 18 Mar 2020 16:31:05 GMT

As we are seeing over the past week, the global spread of COVID-19 is impacting us all.

Many of us are extremely fearful now. If you already experience anxiety - this brings it to a whole other level. Today, I want to share with you well researched solutions to help boost your immune system.

My hope this that you will feel empowered by knowing that you do have control over risk exposure, how to support immunity and stay strong throughout these extenuating circumstances.

SOCIAL DISTANCING

The best way to prevent illness is to avoid being exposed to this virus.

The virus is thought to spread mainly from person-to-person.
Between people who are in close contact with one another (within about 6 feet).
Through respiratory droplets produced when an infected person coughs or sneezes.
These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs.
Stay home if you are sick, except if you need medical care.

PROTECT YOURSELF

Wash your hands using these 5 steps:

Wet: Put both your hands under clean, running water.
Lather: Apply a generous amount of soap to the inside and back of your hands as well as your fingertips. Wash your hands for at least 20 seconds (sing happy birthday) and don’t forget to wash under jewelry and fingernails. Your fingertips are especially important as people often put their fingers on their face, nose, and eyes. This is how the virus spreads.
Scrub : Rub both hands together and move your fingertips around both hands. You don’t need a scrub brush. You don’t need to make harsh, scrubbing movements.
Rinse: Return both hands to the running water and gently wash away the soap.
Dry: Completely dry the water from your hands. Using a disposable towel (paper towel) is best to avoid leaving germs on towels. Air dryers, commonly found in public bathrooms, are also effective.

BOOSTING IMMUNITY THROUGH DIET

Whether it's COVID-19, autoimmunity or even the common cold our diet should be in the forefront of our minds to help keep immunity strong and resilient.

Reduce Sugar Intake

Sugar in all forms suppress immunity. 1 TSP or 4g of sugar can depress immunity for up to 4 hours. The biggest culprits are juices, chocolate milk, pop, alcohol, ketchup, BBQ sauce, iced lattes, some protein bars, granola bars, cereal, baked goods, packaged foods.

Reduce Alcohol

With stress levels rising and perhaps more time on your hands, drinking alcohol may seem harmless. However, alcohol is essentially liquid sugar and is considered an immunosuppressant. Rethink what you choose to drink and how much you consume. Better yet, limit to no more than a glass of wine a day.

Reduce Inflammation

Removing inflammatory foods such as gluten, dairy, sugar and alcohol from your diet helps the immune system to better combat viruses and pathogens. While some may believe that simply adding in turmeric into your diet is enough to dampen inflammation - it's really about moving away from inflammatory foods that will provide the best support to your immune system.

VITAMINS, MINERALS + HERBS TO BOOST IMMUNITY

Strengthening your immune system is the best way to fight off viral infections so that you can both lower your chances of getting it and/or can easily fight it off. This is why young people, who have stronger immune systems, don’t contract COVID-19 as much when compared to the elderly.

To be clear, I am not saying these recommendations provide a cure for COVID-19. This is about the importance of identifying strong antiviral and immune-boosting remedies to strengthen and support your immune system.

Andrographis (Andrographis paniculata) is an herb long used in traditional Chinese medicine and ayurveda. Also known as "Indian echinacea," andrographis is a bitter-tasting herb rich in compounds known as andrographolides. These compounds are thought to have anti-inflammatory, antiviral, and antioxidant properties.

Astragalus propinquus (Huang Qi) has been a foundational herb in Traditional Chinese Medicine for hundreds of years. It is included in formulas to support Wei Qi (Chi), or the conceptual “shield” which serves as a primary defense mechanism against pernicious threats to the system.

Reishi

This fan-shaped mushroom has traditionally been used to support the immune system, boost energy and reduce allergies. In one study, daily intake of reishi was shown to boost gut immunity while also reducing inflammatory chemicals like cytokines and C Reactive proteins to lower inflammation.

You can get a nice combination of these herbs and medicinal mushrooms from Pure Encapsulations Innate Immune Support, which is what I am using. Ordered directly with me as its not available in my dispensary.

Vitamin C

Vitamin C is an essential nutrient providing antioxidant benefits to bolster immunity. For those living with autoimmunity, candida, oxalate toxicity, histamine intolerance, smokers, chronic stress and/or a diet high in refined carbohydrates and sugars your needs for vitamin C may be greater. Research shows that for viral protection, 2000mg per day is most effective – try that dose but if you get loose stool, back off until your stool is well formed again. To supplement your Vitamin C levels, I recommend Stellar C by Designs for Health which includes a mixture of ascorbic acid and acerola fruit and plant bioflavonoids (hesperidin, rutin, quercetin and mixed citrus bioflavonoids), known for their immunoprotective properties.

Vitamin D3

With decreased sunlight exposure over the winter months many of us may be low or deficient in this vitamin. Vitamin D can modulate the immune response. Deficiency in vitamin D is associated with increased autoimmunity and an increased susceptibility to infection including respiratory infections and pneumonia. As a holistic practitioner, my recommendation is to keep blood levels of Vitamin D between 60 to 80 ng/ml, especially important if you have a family or personal history of cancer or autoimmunity like myself.

You can easily request a blood test with your MD to confirm your current blood levels. Dosages range between 2000IU to 8000IU based on your health history and current levels. You will need to take this with food as it's fat soluble. I recommend Xymogen Vitamin D3 drops. Each drop = 1000IU.

ZINC

Zinc is an essential trace element that’s found and used by every cell throughout your body including enzymatic function and hormone balance. Low levels have been linked to loss of taste and poor appetite. You can check your fingernails to observe whether you have white spots, a telltale sign of zinc deficiency. To ensure your immune system is functioning at its best try Zinc Supreme by Designs for Health a superior product with vitamin B2, vitamin B6, taurine, malic acid, and molybdenum for optimal zinc supplementation. These nutrients work with zinc to provide exceptional utilization for our bodies to perform vital enzymatic reactions and functions. You shouldn’t exceed 1 cap per day.

While many items inside my dispensary are sold out, the items listed in this article are currently in stock and available online HERE. Innate Immune Support must be ordered directly with me by calling 705-340-8991 or by emailing nutrition@i-zoom.net.

I hope you find this article helpful and find at least a few solutions that will work for you. Being prepared will give you a peace of mind.

Lastly, together we will get over this!

For additional resources - click here.

Orange Immune Boosting Smoothie

nancyestenutrition@gmail.com (Nancy Este) — Tue, 10 Mar 2020 19:08:25 GMT

Immune Boosting Smoothie

This orange immune boosting smoothie is spiced with a hint of ginger and turmeric is so easy to make. Blending all the ingredients in your blender mixes it a creamy smoothie you'll come back to again and again.

Vitamin A is a powerful micronutrient known for it's anti-inflammatory properties when it comes to healing a leaky gut and boosting immunity. With 393% of the recommended daily intake, this smoothie is a home run along with 103% vitamin C.

Orange Immune Boosting Smoothie (serves 2)

Ingredients:

1 cup Pureed Pumpkin
1 Banana (frozen)
1/2 tsp Turmeric
1/4 tsp Cinnamon
1 1/2 tsps Ginger
1 tbsp Ground Flax Seed
3/4 cup Unsweetened Almond Milk
2 Navel Orange (peeled and sectioned)
1 tbsp Maple Syrup

Directions:

Throw all ingredients into your blender and blend very well until creamy.

Don't have any pumpkin puree (not pumpkin pie filling) on hand. No problem. Simply swap out with steam sweet potato instead. You could also try adding in 1/4 cup of vanilla whey protein isolate which I love to do to make it more of a meal.

Protein also helps balance hormones and boosts immunity. If you don't have any protein powder on hand, throw in 3 TBSP hemp seeds (10g protein) or 1 TBSP of your favorite nut butter. For a touch of extra sweetness add in raw honey or soaked dates if you don't have any maple syrup on hand.

Enjoy!

Calories 221 Fat 3g Carbs 50g Fiber 10g Protein 5g

Signs You May Be Low In Vitamin B6

Sun, 01 Mar 2020 18:45:57 GMT

Do you ever wake wondering why you don't remember your dreams? If so, you are not alone.

Vitamin B6, otherwise known as pyridoxine a water soluble vitamin part of the B family of vitamins - when low can make it difficult to remember your dreams. Vitamin B6 is also beneficial in balancing hormones and is an important co-factor to over 150 enzymes.

Some of the main causes of vitamin B6 depletion is stress, high alcohol consumption, candida overgrowth, oxalate toxicity, chronic inflammation, gut dysbiosis (infections) and malabsorption. Some prescription medications (antibiotics, birth control, blood pressure, diuretics, anti-parkinson drugs and more) may also interfere with the absorption of B6 from foods disrupting balance.

What are the symptoms of vitamin B6 deficiency?

Abnormal EEG
Chronic pain
Depression
Difficulty remembering dreams
Epilepsy and seizures
Increased nausea during pregnancy
Inflamed or sore tongue
Irritability
Migraine
Nerve inflammation
Nervousness
Poor immunity
PMS
Seborrheic dermatitis or skin lesions
Sores/ulcers at the corners of the mouth
Weakness
Microcytic anemia, since B6 is required to make red blood cells
Elevated homocysteine levels

The RDA for vitamin B6 in female adults is 1.5mg/day, 1.9mg for pregnant women and 2.0mg/day for breastfeeding women. Studies have shown that consuming the RDA for vitamin B6 is not enough to correct a deficiency and that you will need much more. While vitamin B6 is a water soluble nutrient, taking too much is not a good thing and cause nerve damage. Large doses of 200mg or more per day, or smaller doses (50 mg/day) over long periods of time are associated with these symptoms.

That's why it's always best to work with a functional and holistic nutritionist who can assess individual requirements and offer Urinary Organic Acid Testing (OAT) as needed. The active form of vitamin B6 is known as pyridoxal-5-phosphate or P5P and is required to make neurotransmitters - dopamine, epinephrine/norepinephrine serotonin. So if vitamin B6 is low, organic acid markers on OAT testing may be low.

Typically, 50mg of vitamin B6 short term is enough to correct a deficiency and often is recommended to take in conjunction with other B vitamins so as not to disrupt the balance of B vitamins when taken in isolation.

Low levels of B6 are also linked to high levels of inflammation. Having high levels of negative bacteria in your gut can also stimulate the immune system & push your body away from making serotonin from tryptophan so addressing gut health is a good idea too.

Are you tired of going it alone and asking Dr. google or Facebook for answers? If you are ready to adopt specific habits that will create lasting change in your health, and transformation in your life schedule a FREE discovery call today !

Insomnia + The Gut Connection

nancyestenutrition@gmail.com (Nancy Este) — Mon, 03 Feb 2020 19:03:47 GMT

A key factor to consider is the happy feel-good neurotransmitter, serotonin that when low can lead to poor quality, disrupted sleep.

In my last post, I shared how important balancing blood sugar is when it comes to weight management. I had a lot of great questions and feedback about how much you are loving my recipes. Thanks for that, I love hearing from you all!

If you suffer from insomnia then you understand the seriousness of simply not getting a good night's sleep. Your whole world around you appears to crumble when you can't get a good 6-8 hours of quality deep REM sleep. Your work life, your family life all suffer. I get it and have been there!

This week I want to share "key" things to consider to solve insomnia. In fact, this is a common issue that many of my clients struggle with and have successfully overcome - naturally!

Waking up after a few hours of sleep and not being able to get back to sleep is often a rebound effect from what you ate or drank hours before.

Yup, it truly makes a huge impact on sleep.

High sugar, alcohol, highly spiced foods and of course, caffeinated drinks are often the culprits.

If you are unknowingly deficient in chromium, vanadium, manganese and other nutrients you can experience reactive hypoglycemia in a few hours where you abruptly wake-up and are unable to drift back to sleep.

Another key factor to consider is the happy feel-good neurotransmitter, serotonin that when low can lead to poor quality, disrupted sleep.

We make serotonin from the amino acid tryptophan. Unfortunately as we age or when we are faced with an overload of stress the level of serotonin suffers.

Here's the thing - Ninety five percent of serotonin is made in the gut.

If your gut is unhappy, chances are you are not producing enough serotonin and may not be digesting or getting sufficient amino acids like tryptophan from your food.

Dozens of studies show that low tryptophan levels lead to insomnia, waking feeling unrested, inability to stay asleep after getting there, and just lying there all night watching the clock.

Sound familiar?

There are literally dozens of studies proving that tryptophan helps produce a great sleep in many, and with no side effects or hangover. In fact, many have better mental clarity during the day. Furthermore, it improves daytime depression, PMS, fibromyalgia, and anxiety as well as carbohydrate cravings, binge-eating and even alcohol recovery.

Now from a functional nutrition position, it is important to understand that even a simple deficiency of key nutrients can contribute to insomnia.

Low levels of vitamin B6 and zinc can contribute to insomnia that keep you awake all night. We need zinc and B6, two important cofactors that help tryptophan work by converting it into serotonin.

Simply popping a bunch of supplements is not a holistic approach. Taking a pill for an ill is not addressing the root cause. I am disappointed with the number of people suffering with insomnia who could be helped if only their physician understood the significance of nutritional biochemistry.

Remember, it's in the gut where serotonin is produced and its here where we digest AND absorb key nutrients and co-factors.

If the gut isn't healthy, then you are going nowhere. If you have gas, bloating, alternating diarrhea or constipation, hormonal imbalances or other gut issues than your chances of solving your insomnia problem may be futile until you fix your gut.

The secret is to find a holistic nutritionist who understands the probable underlying causes of insomnia and knows how to do the proper testing to discover what needs to be fixed.

It really can be as simple as that.

Want some help? After years of struggling myself, things finally clicked for me when I discovered how simple (and fun!) eating to support my gut could be. I knew that I had to pay my lessons forward.

That's why I created the Healthy Gut Reset, a 6-week online program that teaches you all about how to restore your gut using delicious food and the science of nutrition.

So, if you want some help and you are ready to transform your health then let's do this! The next program is kicking off in March 2020 and I would love for you to join.

Nancy Este xo

Holistic Nutritionist

Are all carbs bad?

nancyestenutrition@gmail.com (Nancy Este) — Wed, 29 Jan 2020 19:47:07 GMT

When it comes to energy and a healthy body weight an important concept to understand is - it all comes down to your blood sugar being in that “good range” and not being high or low (while not moving fast, up or down).

Today, I am sharing a brief overview behind the power of resistant starch and what it can do for you. Resistant starch is a prebiotic (food for good gut bacteria) which helps set the stage for a healthy colon.

First off, with all the hype about keto diets let's make one thing clear. Not all carbs are bad. In fact, resistant starch carbs are actually some of the healthiest foods we can eat to support optimal digestion, blood sugar balance and promote weight loss.

What we know about resistant starch is that it is the best fiber and the best carbohydrate. Fiber helps feed good bacteria (flora) in your gut, but it is not digestible (it just passes through us). While carbs do not feed the flora but do provide nutrients.

Bottom Line - Resistant starch carbs are slowly absorbed that it gives you 7 – 9 hours of slow and stable blood sugar which equals steady energy.

Resistant starch carbs help us by making more short chain fatty acids, which is good news for the bacteria in your gut that feed on them by combating inflammation aiding to heal your gut.

Other benefits include:

- better nutrient and mineral absorption

- binds to toxins and aids in elimination through bowels
- reduces systemic inflammation

What foods contain resistant starch and just how much should we consume?

Ideally, we would like to get 20 to 30 gram s, more if you are diabetic up to 45g per day into our diets. Overall, it is better to find it with food and to get it with food sources. The important thing to do is to raise the dose gradually when it comes to your consumption.

The highest concentration of resistant starch, by far, has to be navy, northern and cannellini beans.

If you are gluten intolerant, best to stick to wheat free oats, millet and brown rice. While green bananas and plantains are great sources, they can be tricky to eat as they must be green and unripened. Once cooked, they start to lose their benefits. You can choose a green banana powder and add to a smoothie, but don't cook with it unless you are okay with losing some of that beneficial resistant starch.

The bottom line is, as with all dietary changes go slow. Pick one thing and try not to overwhelm yourself with too many choices. Its best to start slow and remain consistent. Its the consistency that provides the greatest benefits.

Need help? Reach out and book a free discovery call with me. Let's chat about what is going on with your health and determine whether holistic and functional nutrition is right for you.

Go ahead and do that now ---->>> BOOK NOW

Sugar affects your mood and self-esteem

nancyestenutrition@gmail.com (Nancy Este) — Wed, 29 Jan 2020 18:22:44 GMT

Sugar affects both our mood and self esteem. When we eat sugar it triggers a physiologic response by releasing mood-enhancing neurotransmitters - dopamine & serotonin.

Dopamine that is secreted by neurons in the brain create a feeling of reward and pleasure which motivates you to repeat the behaviour - "eat more sugar!"

Serotonin is considered a mood balancer. When we eat sugar it makes us feel happy but is short lived. Which is one of the reasons why when we are unhappy or stressed out - we crave more sugar or carbs to get a quick boost.

In a 2016 study it showed that lower levels of 5-hydroxytryptamine (5-HT; serotonin) in the brain elicit sugar craving, while ingestion of sugar rich diet improves mood and alleviates anxiety. The study was designed to investigate gender related differences on the effects of long term consumption of sugar rich diet on the metabolism of serotonin and the difference between male and female rats. The results show that ingestion of sugar rich diet decreased serotonin metabolism more in female than male rats.

BOTTOM LINE: A diet high in sugar has been linked to poor mental health, depression, worsened anxiety symptoms, and low self esteem.

SOLUTION: Ditch the sugar by opting for more protein, fiber and healthy fats in the diet to help balance out your sugar levels.

Start your day with a delicious breakfast such as a Protein Smoothie or Slow Cooked Oats - within 1 hour of waking.

ADD:

- Protein: whey protein isolate or pea protein

- Fiber: chia seeds or ground flaxseed

- Fats: almond butter or coconut butter

This is a total game changer! Balance out your blood sugar levels first thing in the morning which will set you up for more energy, better mood and balanced hormones.

#healthyhormones #hormonebalance #holisticnutritionist #womenshealth #depression #anxiety #stress #PMS #menopause #sugar #mood #breakfast #kawarthalakes #smoothie #oatmeal #chia #flaxseed #protein #goodfats

Choose Healthier Sweeteners

Sat, 04 Jan 2020 16:59:46 GMT

I am often asked, "what are the best sugar and sweeteners?"

Choosing healthier natural sweeteners is an excellent way to boost energy, balance hormones and improve your overall health.

Overconsumption of sugar found in carbs such as bread, pasta, cereals, fruit and dairy products have an impact not only on our waistline but on our digestion (lowering stomach acid production), immunity (lowering vitamin C), and hormonal health (worsening depression & anxiety).

Sugar depletes and robs us of many nutrients which are essential for energy production, liver detoxification and a strong immune system - not to mention is highly addictive!

Now that you know that sugar can mess up your health and hormones, I want to share with you some of my top picks to help you swap out white sugar, brown sugar, raw sugar, agave, fructose, turbinado, malt syrup, high fructose corn syrup, artificial sweeteners (nutrasweet, sweet n low, splenda) to name a few - all of which no nutritional value and sabotage your health.

My top picks are:

- Monk Fruit, often blended with Erythritol

- Raw honey

- Blackstrap molasses

- Pure maple syrup

- Stevia, raw (Sweet Leaf)

- Coconut sugar (crystals)

The above sweeteners have a lower glycemic load, meaning they will not spike blood sugar as quickly = more stable blood sugar, better energy, better mood, fewer cravings.

As with all forms of sweetener - less is best. Many are surprised to discover that as you move away from sugars in your diet, not only will you crave less but you will find your tastebuds change and you require less sugar for sweetness.

TIP: add a pinch of pink sea salt to your recipes or smoothies to enhance the sweetness so you need less sugar.

#sweeteners #naturalsweeteners # #naturalhealing #holistichealing #holisticlife #holisticnutritionist #holisticmom #healthykids #eatclean #cleaneating #naturalremedies #kawarthalakes #virtualnutritionist #monkfruit #stevia #rawhoney #maplesyrup

Maple Cranberry Sauce

nancyestenutrition@gmail.com (Nancy Este) — Mon, 16 Dec 2019 17:52:53 GMT

Maple Cranberry Sauce (Makes 8 servings)

Ingredients:

- 1 cup water

- 1 cup maple syrup

- 3 cups cranberries (fresh or frozen)

Directions:

1. Combine water and maple syrup in a saucepan and bring to a boil.

2. Add cranberries and cook until they burst and soften, about 20 to 25 minutes. Let cool before serving.

Enjoy with your holiday meal!

Leftovers - if you can - double the recipe and use the leftovers in replace of jam on crackers or gluten free toast, top your yogurt, with overnight oats or slow cooked oats, with cashew cheese - the options are endless!

#cranberrysauce #christmasrecipes #healthy # #glutenfree #dairyfree #holisticnutritionist #holisticmom #maplesyrup #womenshealth #hormonebalance #healthyhormones #weightloss #yogamom #fitmom #menopause #PMS #healthyfood #eatclean #cleaneating #holidayrecipes

Kale & Roasted Tomato Egg Muffin

Mon, 16 Dec 2019 17:47:36 GMT

Make these ahead for your upcoming family brunch or freeze and take with you when visiting family and friends this holiday season! ��

Kale & Roasted Tomato Egg Muffin

(serves 12)

Ingredients:

9 Eggs
2 tbsps Unsweetened Almond Milk
1/2 tsp Sea Salt
1 1/2 tsps Extra Virgin Olive Oil
1/2 Yellow Onion (diced)
1 cup Cherry Tomatoes (Oven roasted)
2 Garlic (cloves, minced)
2 cups Kale Leaves (packed and finely sliced)

Directions:

1. Preheat oven to 350. Layer cherry or grape tomatoes in a

mall baking dish and lightly drizzle with olive oil. Cook for 12-15 minutes or until tomatoes are soft.

2. Whisk together eggs, almond milk and sea salt in a mixing bowl and set aside.

3. Add garlic, onion and kale and continue to saute just until kale is wilted and onions are translucent. Remove from heat and add to mixing bowl with eggs. Mix well. Add roasted tomatoes and mix together.

4. Line a muffin tray with liners (parchment paper cups work best). Evenly distribute the egg/kale mixture across the muffin tin leaving some room at the top as the egg will rise. Bake in the oven for 20 minutes.

5. Remove from oven and let cool before removing the liners.

#YUM #Brunch #Breakfast #weekend #naturalhealing #holistichealing #holisticlife #holisticnutritionist #holisticmom #healthykids #eatclean #cleaneating #kidfriendly #naturalremedies #recipe #kawarthalakes #virtualnutritionist #christmasbrunch

3-Easy Steps To Break Out Of A Rut

Wed, 07 Aug 2019 16:57:12 GMT

Take My Fast Track 15-Minute Challenge!

Some days . . . I just don't feel like cooking.

I get lazy and wish that I had a personal chef creating healthy, delicious meals on demand that leave me feeling energized and meet my nutrition goals.

I crave my delicious Green Coconut Ginger Juice, but I don't really feel like cleaning up afterwards - even though I KNOW it will leave me feeling pretty dang awesome.

Do you ever feel that way?

Yep, even I can get into a rut at times.

With all the summer entertaining, cottage getaways, BBQ's, and drinks on the dock it sure can be difficult to stick to health goals in the summer.

So how does this nutritionist go from BLAH to HURRAH?

By keeping it simple and realistic.

Ready to boost energy, get your juices flowing and melt away the stiffness?

Got Anxiety?

nancyestenutrition@gmail.com (Nancy Este) — Wed, 24 Jul 2019 19:06:36 GMT

Did you know that blood sugar imbalances can wreak your mood and cause anxiety?

Yup, if you feel lightheaded, indecisive, have an energy crash or get hangry when skipping or delaying meals - you are probably riding the dreaded blood sugar roller coaster with highs and lows throughout the day.

When blood sugar is on the rise, the pancreas releases insulin to swoop up the glucose (aka sugar) out of the blood and into your cells for energy or storage. But, if blood sugar drops too much . . .

Then cortisol comes to the rescue. Cortisol is also known as our stress hormone and often gets a bad wrap, but is necessary at the right times. When blood sugar drops, cortisol helps provide a burst of energy by increasing blood sugar - BUT too many cortisol bursts and at the wrong times can cause ANXIETY.

The good news is, you can balance insulin and cortisol naturally and overcome anxiety!

My top tip is to minimize sugar and include protein and healthy fat at each meal to stabilize blood sugar throughout your day.

This week, I am sharing an easy and delicious crustless quiche recipes that I whipped up in no time. I loved the convenience of making it once, and eating it twice (actually...three times for me) leaving me more time to enjoy my family and less time riding the blood sugar rollercoaster.

Do you experience anxiety?

Crustless Broccoli and Cheese Quiche (Serves 6)

Ingredients:

1 1/2 tsp avocado Oil
6 eggs
1/2 cup almond milk
12 tsp sea salt
1/2 tsp nutmeg
2 cups broccoli (finely chopped)
1/2 cup shredded vegan cheese (I used Daiya Cheddar Shreds)

Directions:

Preheat the oven to 350ºF (176ºC) and grease a pie pan with the oil.
Arrange the broccoli and cheese in a single layer in the prepared pie pan.
In a mixing bowl whisk the eggs, milk, salt and garlic powder together. Pour the egg mixture over the broccoli and cheese. Bake for 30 to 35 minutes or until the egg has set and is firm to the touch.
Slice the quiche into wedges and enjoy!

Notes:

Leftovers - Refrigerate in an airtight container for up to three days.
More Flavor - Add finely chopped onions, garlic powder and red pepper flakes.
No Almond Milk - Use coconut, or cashew milk instead. For an extra creamy quiche use full fat canned coconut milk instead.
Pie Pan- This recipe uses 9-inch glass pie pan. Sometimes I use a 10" cast iron pan and increase the eggs to 8 and cheese to 1 cup, as shown in the picture.

Living with anxiety or hormone imbalances is no joke. If you or someone you know needs help be sure to reach out and book a FREE Discovery Call with me today.

Black Bean & Tomato Salad with Cilantro Dressing

nancyestenutrition@gmail.com (Nancy Este) — Wed, 10 Jul 2019 17:43:30 GMT

Last week I shared some common symptoms associated with a condition known as Estrogen Dominance which affects not only women, but men and children as well.

Could you relate ?

The good news is, this condition CAN be reversed naturally by eating delicious foods and supporting our detoxification pathways. Every day we are exposed to literally thousands of toxins found in our water, food, air as well as our emotions. Our body's have to deal with metabolic end products, microorganisms, food additives, alcohol, drugs, pesticides and contaminants and safely neutralize and bind these toxins to be excreted - every single day!

Most of this is done in the liver through several different processes that include Cytochrome P450 (P450) biotransformation, glutathione conjugation, enzyme hydrolyzing, sulfation, and glucuronidation. Detoxification is often referred to as a two stage process (phase 1 and phase 2) of liver metabolism.

In Phase 1, the liver converts fat soluble toxins using key nutrients and moves into Phase 2 where more nutrients are used to convert into less harmful water soluble toxins which are then excreted in urine and feces.

Phase 1 Nutrients

B-Vitamins
Folic Acid
Vitamin C
Vitamin E
Antioxidants
Glutathione

Phase 2 Nutrients

Glutamine
Glycine
Taurine
Cysteine
sulforaphane

Sulforaphane is a compound with unique characteristics that support phase 2 liver detoxification helping to clear excess estrogen.

This week, I am sharing another great salad recipe that will support both phase 1 and phase 2 detoxification = better hormone balance!

Black Bean & Tomato Salad with Creamy Cilantro Dressing (serves 4)

Ingredients:

1/3 cup Plain Greek Yogurt
1/2 cup Cilantro (roughly chopped)
1 stalk green onion (roughly chopped)
1 garlic clove (minced)
1 TBSP lime juice
1 1/2 TSP maple syrup
1/4 TSP sea salt
1 TBSP water (optional)
1 1/2 heads romaine (chopped)
1 cup black beans (cooked)
1 cup cherry tomatoes
2 avocado (diced)

Directions:

Add yogurt, cilantro, green onion, garlic, lime juice, maple syrup and sea salt to the bowl of a food processor. Blend until smooth. Add water to thin the consistency of the dressing, if necessary. Season with additional salt or lime juice if needed.
Divide the romaine lettuce, black beans, tomatoes and avocado between plates, drizzle with the dressing and serve immediately.

Notes:

Leftovers - Transfer the dressing and salad ingredients to separate airtight containers and refrigerate until ready to use. The dressing will keep in the fridge for up to five days. Wait to dice the avocado and dress salad until just before serving.
More Flavor - Add roughly chopped jalapeno pepper to the dressing for a spicy kick.
Additional Toppings - Add chopped cilantro, extra lime wedges or sliced jalapenos.
Make it Vegan - Use a non-dairy Greek-style yogurt instead.

Sending you big love,

P.S. , I want to personally invite you to visit me at my booth at the 4th Annual Psychic Fair on Saturday, July 28th at the Kawartha Settlers Village in Bobcaygeon. I have something very exciting to share with you that you won't want to miss! Click here to learn more.

Water - How Much Do I Really Need to Drink?

nancyestenutrition@gmail.com (Nancy Este) — Tue, 09 Jul 2019 15:05:14 GMT

Water is essential for life.

Water is essential for life. You can only survive a few days without it. And being hydrated is essential for health. I could argue that water is the most essential nutrient of them all. Water is needed for every cell and function in your body.

Water is a huge part of your blood; it cushions your joints and aids digestion. It helps stabilize your blood pressure and heart beat. It helps to regulate your body temperature and helps maintain electrolyte (mineral) balance. And that's just a few of its roles.

Dehydration can impair mood and concentration, and contribute to headaches and dizziness. It can reduce your physical endurance, and increase the risk for kidney stones and constipation. Extreme dehydration can cause heat stroke.

So, water is critical for life and health.

But, just as way too little water is life-threatening, so is way too much. As with most things in health and wellness, there is a healthy balance be reached.

But, there are conflicting opinions as to how much water to drink. Is there a magic number for everyone? What counts toward water intake?

Let’s dive right in.

Water is a huge part of your blood (blood plasma is 92% water + 8% blood); it cushions your joints and aids digestion.

If you have had your blood checked by me using Darkfield Microscopy you would have been able to observe whether dehydration is affecting you at the cellular level. When we are dehydrated our red blood cells clump or aggregate together impairing circulation, amongst other things.

Above you can see how the cells are 'sticking' together. They should actually be single and free flowing throughout our body, rather than stacking on top of one another.

How Much Water Do I Need?

Once upon a time, there was a magic number called "8x8." This was the recommendation to drink eight-8 oz glasses of water every day; that's about 2 liters of water.

Over time, we've realized that imposing this external "one size fits all" rule may not be the best approach. Now, many health professionals recommend drinking according to thirst. You don’t need to go overboard forcing down glasses of water when you’re not thirsty. Just pay attention to your thirst mechanism. We have complex hormonal and neurological processes that are constantly monitoring how hydrated we are. And for healthy adults, this system is very reliable.

Besides thirst, pay attention to how dark and concentrated your urine is. The darker your urine, the more effort your body is making to hold on to the water it has. Urine is still getting rid of the waste, but in a smaller volume of water, so it looks darker.

There are a few other things to consider when evaluating your hydration status. If you’re sweating a lot, or are in a hot/humid climate drink more. Breastfeeding moms, elderly people, and people at risk of kidney stones need to drink more water too. So do people who experience vomiting and/or diarrhea, as both can quickly dehydrate our bodies.

So, ditch the “one size fits all” external rule, and pay more attention to your body’s subtle cues for water.

What Counts Towards My Water Intake?

All fluids and foods containing water contribute to your daily needs.

Water is usually the best choice. If you're not drinking pure water, consider the effects that the other ingredients have on your body. Drinks containing sugar, alcohol, and caffeine will have effects besides hydration. Sugar can mess with your blood sugar balance. Alcohol can make you feel "buzzed." And caffeine can keep you awake. Let's talk a bit more about caffeine for a second.

Caffeine is the infamous "dehydrator," right? Well, not so much. If you take high dose caffeine pills, then sure, they cause fluid loss. But the idea that coffee and tea don't count toward your water intake is an old myth. While caffeine may make you have to go to the bathroom more, that effect isn't strong enough to negate the hydrating effects of its water. Plus, if you're tolerant to it (i.e., regularly drink it) then the effect is even smaller. So, you don’t need to counteract your daily cup(s) of coffee and/or tea.

Also, many foods contain significant amounts of water. Especially fruits and vegetables like cabbage, cantaloupe, watermelon, strawberries, celery, spinach, lettuce, apples, pears, oranges, grapes, carrots, and pineapple. These foods are over 80% water, so they are good sources of hydration.

So, you don’t need to count your plain water intake as your only source of hydration. All fluids and foods with water count.

Bottom Line

All fluids and foods containing water contribute to your daily needs.

So, you don’t need to count your plain water intake as your only source of hydration. All fluids and foods with water count.

You may not love the taste (or lack thereof) of plain water. One thing you can do is add some sliced or frozen fruit to your water. Since we learned that you could hydrate just as well with other water-containing beverages, here are some of my favorite herbal teas you can drink hot or cold.

Hibiscus
L emon
Peppermint
Rooibos
Chamomile
Lavender
Ginger
Lemon Balm
Rose Hips
Lemon Verbena

Instructions

1. Hot tea - Place tea bags in a pot (1 per cup) and add boiling water. Steep for 5 minutes and add a touch of honey and slice of lemon, if desired. Serve.

Iced tea - Place tea bags in a pot (2 per cup) and add boiling water. Steep for 5 minutes and add a touch of honey, if desired. Chill. Add ice to a glass and fill with cold tea.

Tip: Freeze berries in your ice cubes to make your iced tea more beautiful and nutritious.

Serve & enjoy!

References:

https://authoritynutrition.com/how-much-water-should-you-drink-per-day/

http://www.health.harvard.edu/blog/water-water-everywhere-2016110310577

http://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink

http://neurotrition.ca/blog/why-you-should-raise-your-glass-water

Sluggish Metabolism? Eat This . . .

nancyestenutrition@gmail.com (Nancy Este) — Tue, 09 Jul 2019 14:38:48 GMT

You may feel tired, cold or that you've gained weight . . .

Maybe your digestion seems a bit more “sluggish”.

You may be convinced that your metabolism is slow.

Why does this happen? Why do metabolic rates slow down?

What can slow my metabolism?

Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy. And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

But don't worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”! In fact it's so complicated I'm only going to list a few of the common things that can slow it down.

Examples of common reasons why metabolic rates can slow down:

low thyroid hormone
your history of dieting
your size and body composition
your activity level
lack of sleep

I will briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.

Low thyroid hormones

Your thyroid is the master controller of your metabolism. When it produces fewer hormones your metabolism slows down. The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active. Ideally it should work to keep your metabolism just right. But there are several things that can affect it and throw it off course. Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

Tip: Talk with your doctor about having your thyroid hormones tested, or consult with your Nutritionist about Darkfield Microscopy testing.

Your history of dieting

When people lose weight their metabolic rate often slows down. This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food.

While dieting can lead to a reduction in amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have. As you know more muscle means faster resting metabolic rate.

Tip: Make sure you're eating enough food to fuel your body without overdoing it.

Your size and body composition

In general, larger people have faster metabolic rates. This is because it takes more energy to fuel a larger body than a smaller one.

However, you already know that gaining weight is rarely the best strategy for increasing your metabolism.

Muscles that actively move and do work need energy. Even muscles at rest burn more calories than fat. This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have.

Tip: Do some weight training to help increase your muscle mass.

Which leads us to...

Your activity level

Aerobic exercise temporarily increases your metabolic rate. Your muscles are burning fuel to move and do “work” and you can tell because you're also getting hotter.

Even little things can add up. Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.

Tip: Incorporate movement into your day. Also, exercise regularly.

Lack of sleep

There is plenty of research that shows the influence that sleep has on your metabolic rate. The general consensus is to get 7-9 hours of sleep every night.

Tip: Try to create a routine that allows at least 7 hours of sleep every night. If you have difficulty falling or staying asleep, contact me to discuss natural sleep solutions.

Eat This . . .

Chocolate Chia Seed Pudding (serves 4)

Ingredients:

½ cup Brazil nuts
2 cups water
nut bag or several layers of cheesecloth (optional)
½ cup chia seeds
¼ cup unsweetened cacao powder
½ teaspoon ground cinnamon
¼ teaspoon sea salt
1 tablespoon maple syrup

Directions:

Blend Brazil nuts in water in a high-speed blender until you get smooth, creamy milk. If desired, strain it with a nut bag or several layers of cheesecloth.
Add Brazil nut milk and other ingredients into a bowl and whisk until combined. Let sit several minutes (or overnight) until desired thickness is reached.

Serve & Enjoy!

Tip: Makes a simple delicious breakfast or dessert topped with berries.

References:

http://www.precisionnutrition.com/metabolic-damage

http://www.precisionnutrition.com/thyroid-and-testing

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/6-mistakes-that-slow-metabolism/

https://authoritynutrition.com/10-ways-to-boost-metabolism/

http://summertomato.com/non-exercise-activity-thermogenesis-neat

Is it me or is it my Adrenals?

nancyestenutrition@gmail.com (Nancy Este) — Tue, 25 Jun 2019 13:57:01 GMT

Stressed? Tired? Craving sugar? Can’t sleep?

All of these can be related to the constant stress we feel in our lives. We know that stress can have a huge impact on our health and wellness. And, since your adrenal glands produce stress hormones, adrenal fatigue (or “HPA Axis Dysregulation,”) is a popular theme lately.

Your adrenal glands look like walnuts that live on top of both of your kidneys. These important glands produce many hormones, including stress hormones.

But what happens when they become “overworked?”

You’ve heard of “adrenaline junkies,” right?

Adrenaline and cortisol are the stress hormones that give you the commonly known adrenaline rush; when you're totally alert and living in the moment. This feeling is known as your body's "fight or flight" response.

Some people (perhaps you?) just love that intense feeling. The release of hormones in the fight or flight response is your body's normal reaction to stress. Stress can sometimes be positive, like when it helps you swerve and prevent a crash.

After a short time, the flight or flight response dissipates, your body goes back to normal, and all is good. But what would happen if you felt constant stress? Like all day, every day? Like “chronic” stress?

It wouldn't feel like an awesome (once-in-a-while) "rush," anymore would it?

And what do you think happens to your poor adrenal glands when they’re constantly working?

They’d get fatigued, right?

Do I Have Adrenal Fatigue?

When your adrenal glands start getting tired of secreting stress hormones day in and out, you can start getting other symptoms.

Symptoms like fatigue, difficulty sleeping, mood swings, weight loss or gain, joint pain, sugar cravings, even frequent infections like colds and the flu are signs that your adrenals are overworked.

First off, I have to tell you that there aren't medically accepted blood tests for adrenal fatigue. In fact, it's not recognized by most medical professionals until the point when your adrenals are so fatigued they almost stop working. At that point, the official diagnoses of "Adrenal Insufficiency" or "Addison's Disease" may apply.

However, if you do have symptoms, you should see your doctor to rule out other conditions. He or she may even be open to discussing adrenal fatigue, or at the very least, wellness strategies that can help to reduce your stress (and symptoms).

What to do if I have these symptoms?

There are many actions you can take to reduce your stress and improve your health and energy levels.

Ideally, if you think stress is starting to burn you out, stress reduction is key. There are tons of ideas how you can reduce your stress. My favourites are meditation, walking in nature, light exercise, more sleep, or taking a bath.

Of course, I also recommend reducing sugar and processed food intake and eating more fruits and vegetables. Better nutrition can only help your body. So go ahead and do it.

Bottom Line

Your adrenal glands produce hormones in response to stress. After long-term daily stress, they may get tired.

Adrenal fatigue is a controversial disease that doesn’t have a true diagnostic test, nor specific telltale symptoms.

The most important thing you can do is to get tested to rule out other potential conditions. You can also try stress reduction techniques like meditation, walks in nature, light exercise, more sleep, or even a lovely bath.

Lavender Bath Salts

2 cups epsom salts
10 drops lavender essential oil ( I use this one)

As you're running your warm bath water, add ingredients to the tub. Mix until dissolved

Enjoy your stress-reducing bath!

Tip: You can add a tablespoon of dried lavender flowers.

References:

https://www.thepaleomom.com/adrenal-fatigue-pt-1/

https://www.dietvsdisease.org/adrenal-fatigue-real/

CBD - What The Science Says

Mon, 24 Jun 2019 15:54:54 GMT

What is the endocannabinoid system?

Source: https://fullscript.com/hcp/cbd-what-the-science-says

In order to discuss the therapeutic potential of CBD, it is first important to understand the role and function of the endocannabinoid system (ECS) within the body.

The endocannabinoid system is a lipid signaling system made up of enzymes, endogenous cannabinoids, and cannabinoid receptors. (8)(10)(19) The ECS is found within the central and peripheral nervous systems, where it is involved in regulating many body functions, (15)(19) as well as modulating the immune system, autonomic nervous system, and microcirculation. (19)

Within the ECS, the two primary cannabinoid receptors are known as type 1 (CB1) and type 2 (CB2). (16) These receptors are activated by endocannabinoids, which are endogenous lipid chemical mediators. (9) Found abundantly in the brain, (16) CB1 receptors appear to be directly involved in many functions, including behavior, emotions, cognition, motor control, homeostasis, (19) reproduction, sexual behavior, appetite, and energy balance. (16) CB1 receptors are also believed to play a role in the hypothalamic-pituitary-adrenal axis and hypothalamic-peripheral endocrine axes. CB2 receptors are found primarily in immune and blood cells, where they play an important part in regulating immune function. (16)

A promising new therapeutic approach

While our knowledge of the endocannabinoid system and its functions continues to grow, evidence supports the implication of the ECS in disease as alterations in endocannabinoid activity and receptor expression has been observed in a number of pathologies. (9)(10) Research has demonstrated that certain factors have the ability to prolong or inhibit the actions of endocannabinoids, (9) suggesting that modulation of ECS activity may be an effective therapeutic target for various health conditions, including:

Atherosclerosis
Cancer
Glaucoma
Hypertension
Myocardial infarction
Stroke
Mood and anxiety disorders
Movement disorders such as Parkinson’s and Huntington’s disease
Multiple sclerosis
Neuropathic pain
Spinal cord injury
Cancer
Osteoporosis
Obesity/metabolic syndrome (15)

The ability to modify endocannabinoid activity, by stimulating or inhibiting receptor binding, for example, offers the potential for exciting new therapies. (9)

Research has identified more than one hundred different cannabinoids in the Cannabis sativa plant called “phytocannabinoids’.

Cannabinoids and CBD

In addition to endogenous cannabinoids and synthetic cannabinoids, research has also identified more than one hundred different cannabinoids in the Cannabis sativa plant called “phytocannabinoids’. The two most abundant and commonly researched phytocannabinoids are tetrahydrocannabinol (THC) and cannabidiol (CBD). While both THC and CBD are thought to have therapeutic potential, unlike THC, CBD does not induce psychotropic effects. (12)(13) Similarly to endocannabinoids, CB1 and CB2 have been established as the primary molecular targets for phytocannabinoids, including CBD. As the modulation of CB1 and CB2 receptors have been shown to be involved in many body functions and pathologies, it is in this way that phytocannabinoids are believed to affect body functions. (16)

CBD: What is it good for?

While still in the early stages, there is a growing body of research aimed at examining the effects of CBD in the treatment of several health conditions, such as epilepsy, pain, and anxiety.

Epilepsy

CBD decreases the frequency of seizures and appears to be an effective tool in treating treatment-resistant epilepsy when used in conjunction with anti-epileptic medications. A double-blind, placebo-controlled trial examined the efficacy of CBD when used in conjunction with antiepileptic medication in patients with Lennox-Gastaut syndrome experiencing at least two seizures per week. Patients were given 20 mg/kg of oral CBD, 10 mg/kg of oral CBD, or a placebo for 14 weeks. Seizure frequency decreased 41.9% in patients receiving 20 mg of CBD, 37.2% in patients receiving 10 mg of CBD, and 17.2% in the placebo group. (7) Another study found similar results when CBD was administered as an adjunct to antiepileptic medications in patients with tuberous sclerosis complex (TSC)-related seizures. A 5mg/kg per day dose of CBD was administered, increasing 5 mg/kg per day every week to a maximum dose of 50 mg/kg per day. After three months, the median percentage change in seizure frequency decreased by 48.8%. Another open-label trial found that CBD was effective in decreasing the frequency of seizures in children and young adults with treatment-resistant epilepsy when used in combination with existing antiepileptic medications. (6)

In each of these trials, adverse effects were noted. Common adverse effects included somnolence/drowsiness, appetite reduction, diarrhea, ataxia, convulsions, and elevated liver aminotransferase concentrations. (6)(7)(11)

While these results demonstrate promise for the use of CBD in treatment-resistant epilepsy, further placebo-controlled trials are necessary. Research thus far has also been limited to the use of CBD as an adjunct to pharmaceuticals and the effects of CBD on its own has not yet been determined.

Pain

While many studies have highlighted the analgesic effects of vaporized cannabis (4)(22)(23), some studies demonstrate that CBD extract may provide similar benefits. CBD may improve chronic pain in kidney transplant patients. Seven patients between the ages of 58 and 75 received 50 mg to 150 mg of CBD twice per day over three weeks. Results demonstrated total pain improvement in two patients, partial improvement in four patients, and no change in only one patient. (5) Another study examined the short-term effects of CBD-enriched hemp oil in young girls with adverse drug effects (ADRs) following the human papillomavirus (HPV) vaccine. Administration sublingual CBD-rich hemp oil drops in doses of 25 mg/kg per day and 2-5 mg/ml CBD once a week up to a maximum dose of 150 mg/ml CBD per day resulted in significant reductions in pain and improvements in physical component, vitality, and social role functioning scores. (17)

A series of double-blind, randomized, placebo-controlled, single-patient, cross-over trials examined the effects of medicinal cannabis extracts on neurogenic symptoms in patients with treatment-resistant multiple sclerosis, spinal cord injury, brachial plexus damage, or limb amputation due to neurofibromatosis. Patients were instructed to self-administer sublingual sprays of a placebo, delta-9-tetrahydrocannabinol (THC), cannabidiol (CBD), or 1:1 CBD:THC whole-plant extracts. Both THC and CBD resulted in significant pain relief compared to the placebo. Some patients with poor bladder control, muscle spasms, and spasticity also experienced improvements in these symptoms. (21)

Research shows that CBD may be effective in the treatment of several health conditions, such as epilepsy, pain, and anxiety.

Anxiety

Studies have demonstrated the anxiolytic properties of CBD, suggesting that it may be an effective therapy for individuals with anxiety. One double-blind trial even demonstrated that CBD may reduce THC-induced anxiety, suggesting an antagonistic action between CBD and THC. (28)

Two studies were conducted to examine the effects of various doses of CBD on anxiety induced by the performance of a simulated public speaking test. In the first study, 60 subjects were randomly assigned to receive a placebo, clonazepam, or CBD (100 mg, 300 mg, or 900 mg). Results demonstrated a reduction in subjective anxiety measures in individuals taking 300 mg of CBD, but those taking 100 mg and 900 mg did not demonstrate the same effects. (27)

Similarly, in another double-blind trial, 57 male subjects performing a simulated public speaking test were given 150 mg, 300 mg, or 600 mg of CBD, or a placebo. When administered prior to the speech, 300 mg of CBD reduced anxiety, while no significant differences were observed in groups receiving the placebo, 150 mg of CBD, or 600 mg of CBD. (13) The results of these studies suggest that the anxiolytic effects of CBD follow a dose-dependent inverted U-shaped curve. (13)(27)

Schizophrenia

CBD is believed to have antipsychotic effects and may be effective in treating neurodegenerative conditions. While some studies have examined the use of CBD in the treatment of schizophrenia, evidence is conflicting.

In a 2018 exploratory double-blind, parallel-group trial, patients with schizophrenia received 100 mg/day of CBD or a placebo in conjunction with their current antipsychotic medications. Patients in the CBD group demonstrated lower positive psychotic symptoms, suggesting that CBD may be beneficial in the treatment of schizophrenia. Although not statistically significant, the CBD group also demonstrated greater improvements in cognitive performance and overall functioning compared to the placebo group. (14) However, in another placebo-controlled study conducted the same year, 600 mg/day of CBD did not result in improvements in MATRICS Consensus Cognitive Battery (MCCB) or Positive and Negative Syndrome Scale (PANSS) scores in antipsychotic-treated schizophrenic patients. (2)

Guidelines for working with CBD

The following guidelines can be applied when recommending CBD products

1. “Start low and Go Slow”

While CBD has shown promise in a number of areas, it is still a relatively new therapeutic tool and prescribing standards are still being established. The best approach when it comes to dosing is to “Start Low and Go Slow”, meaning start treatment at a low dose and increase incrementally, noting that dose dependence seems to vary patient to patient.

2. Determine dosing with the equivalency factor

CBD extracts typically start at 10 mg or 1 ml per day dosing. Look at the equivalency factor in dosing to calculate the quantity of CBD being consumed per dose.

3. Consider full-spectrum products

When looking for CBD products, you will find both CBD extracts and full-spectrum hemp products. While full-spectrum hemp products contain CBD, THC, and several other phytocannabinoids, CBD extracts are produced by isolating the CBD content, removing THC and other cannabinoids. It’s important to note that hemp-derived products will contain less than 0.3% THC, unless they’re isolated CBD extracts.

Research suggests that full-spectrum hemp products may induce additional therapeutic benefits through the synergistic actions of CBD, THC, and various other phytocannabinoids. This synergy between phytocannabinoids is known as the “entourage effect”. (18)(20)

4. Determine possible interactions

Several animal and in-vitro studies have noted interactions between CBD and cytochrome P450s. Specifically, research has shown that CBD may inhibit CYP1A1, CYP1A2, CYP1B1,(25) CYP2D6 (26), and CYP2C (3) and CYP3A (3)(24) subfamilies. Therefore, CBD could potentially interact with certain medications that are cytochrome P450 substrates. Be sure to consider other medications and supplements a patient is taking to limit any potential negative interactions.

5. Look for quality

To ensure the best quality, be sure to purchase CBD products from a reputable source. Products should be manufactured in a facility compliant to cGMP standards and each batch should have an associated certificate of analysis. Some manufacturers will also have independent third party, ISO-accredited laboratory testing of their products, and certifications like US Hemp Authority, which traces ingredient sourcing.

The bottom line

While research has demonstrated some promise in the treatment of epilepsy, anxiety, pain, the literature surrounding the effects and potential therapeutic uses of CBD is still in its early stages. When it comes to prescribing CBD, it’s best to exercise caution as more research emerges and therapeutic standards are established.

Please note that CBD products are currently only available for wholesale purchase via our partners at www.naturalpartners.com. To learn more about CBD, visit our CBD education hub.

REFERENCES

https://fullscript.com/hcp/cbd-what-the-science-says

Barna Bridgeman, M., & Abazia, D.T. (2017). Medicinal cannabis: History, pharmacology, and implications for the acute care setting. Pharmacy and Therapeutics, 42(3), 180–188.

Boggs, D.L., Surti, T., Gupta, A., Gupta, S., Niciu, M., Pittman, B., … Ranganathan, M. (2018). The effects of cannabidiol (CBD) on cognition and symptoms in outpatients with chronic schizophrenia a randomized placebo controlled trial. Psychopharmacology (Berl), 235(7),1923-1932.

Bornheim, L.M., Everhart, E.T., Li, J., & Correia, M.A. (1993). Characterization of cannabidiol-mediated cytochrome P450 inactivation. Biochemical Pharmacology, 45(6), 1323-31.

Corey-Bloom, J., Wolfson, T., Gamst, A., Jin, S., Marcotte, T.D., Bentley, H., & Gouaux, B. (2012). Smoked cannabis for spasticity in multiple sclerosis: a randomized, placebo-controlled trial. CMAJ, 184(10), 1143-50.

Cuñetti, L., Manzo, L., Peyraube, R., Arnaiz, J., Curi, L., & Orihuela, S. (2018). Chronic pain treatment with cannabidiol in kidney transplant patients in Uruguay. Transplantation Proceedings, 50(2), 461-464.

Devinsky, O., Marsh, E., Friedman, D., Thiele, E., Laux, L., Sullivan, J., … Cilio, M.R. (2016). Cannabidiol in patients with treatment-resistant epilepsy: an open-label interventional trial. Lancet Neurology, 15(3), 270-8.

Devinsky, O., Patel, A.D., Cross, J.H., Villanueva, V., Wirrell, E.C., Privitera, M., … Zuberi, S.M. (2018). Effect of cannabidiol on drop seizures in the Lennox-Gastaut Syndrome. New England Journal of Medicine, 378(20), 1888-1897.

Dhopeshwarkar, A., & Mackie, K. (2014). CB2 cannabinoid receptors as a therapeutic target—What does the future hold? Molecular Pharmacology, 86(4), 430–437.

Di Marzo, V. (2008). Targeting the endocannabinoid system: to enhance or reduce? Nature Reviews Drug Discovery, 7, 438–455.

Di Marzo, V., Bifulco, M., & De Petrocellis, L. (2004). The endocannabinoid system and its therapeutic exploitation. Nature Reviews Drug Discovery, 3, 771–784.

Hess, E.J., Moody, K.A., Geffrey, A.L., Pollack, S.F., Skirvin, L.A., Bruno, P.L., … Thiele, E.A. (2016). Cannabidiol as a new treatment for drug-resistant epilepsy in tuberous sclerosis complex. Epilepsia, 57(10), 1617-1624.

Ligresti, A., De Petrocellis, L., & Di Marzo, V. (2016). From phytocannabinoids to cannabinoid receptors and endocannabinoids: Pleiotropic physiological and pathological roles through complex pharmacology. Physiological Reviews, 96(4), 1593-1659.

Linares, I.M., Zuardi, A.W., Pereira, L.C., Queiroz, R.H., Mechoulam, R., Guimarães, F.S., & Crippa, J.A. (2019). Cannabidiol presents an inverted U-shaped dose-response curve in a simulated public speaking test. Brazilian Journal of Psychiatry, 41(1), 9-14.

McGuire, P., Robson, P., Cubala, W.J., Vasile, D., Morrison, P.D., Barron, R., … Wright, S. (2018). Cannabidiol (CBD) as an adjunctive therapy in schizophrenia: A multicenter randomized controlled trial. American Journal of Psychiatry, 175(3), 225-231.

Pacher, P., Bátkai, S., & Kunos, G. (2006). The endocannabinoid system as an emerging target of pharmacology. Pharmacological Reviews, 58(3), 389-462.

Pagotto, U., Marsicano, G., Cota, D., Lutz, B., & Pasquali, R. The emerging role of the endocannabinoid system in endocrine regulation and energy balance. Endocrine Reviews, 27(1), 73–100.

Palmieri, B., Laurino, C., & Vadalà, M. (2017). Short-term efficacy of CBD-enriched hemp oil in girls with Dysautonomic Syndrome after Human Papillomavirus Vaccination. The Israel Medical Association Journal, 19(2), 79-84.

Pamplona, F.A., da Silva, L.R., & Coan, A.C. (2018). Potential clinical benefits of CBD-rich cannabis extracts over purified CBD in treatment-resistant epilepsy: Observational data meta-analysis. Frontiers in Neurology, 9, 759.

Rodriguez de Fonseca, F., Del Arco Francisco, I., Bermudez-Silva, J., Bilbao, A., Cippitelli, A., & Navarro, M. (2005). The endocannabinoid system, Physiology and pharmacology. Alcohol and Alcoholism, 40(1), 2–14.

Russo, E.B. (2019). The case for the entourage effect and conventional breeding of clinical cannabis: No “strain,” no gain. Frontiers in Plant Science, 9, 1969.

Wade, D.T., Robson, P., House, H., Makela, P., & Aram, J. (2003). A preliminary controlled study to determine whether whole-plant cannabis extracts can improve intractable neurogenic symptoms. Clinical Rehabilitation, 17(1), 21-9.

Wilsey, B., Marcotte, T., Deutsch, R., Gouaux, B., Sakai, S., & Donaghe, H. (2013). Low-dose vaporized cannabis significantly improves neuropathic pain. The Journal of Pain, 14(2), 136-48.

Wilsey, B., Marcotte, T.D., Deutsch, R., Zhao, H., Prasad, H, & Phan, A. (2016). An exploratory human laboratory experiment evaluating vaporized cannabis in the treatment of neuropathic pain from spinal cord injury and disease. The Journal of Pain, 17(9), 982-1000.

Yamaori, S., Ebisawa, J., Okushima, Y., Yamamoto, I., & Watanabe, K. (2011). Potent inhibition of human cytochrome P450 3A isoforms by cannabidiol: role of phenolic hydroxyl groups in the resorcinol moiety. Life Sciences, 88(15-16), 730-6.

Yamaori, S., Kushihara, M., Yamamoto, I., & Watanabe, K. (2010). Characterization of major phytocannabinoids, cannabidiol and cannabinol, as isoform-selective and potent inhibitors of human CYP1 enzymes. Biochemical Pharmacology, 79(11), 1691-8.

Yamaori, S., Okamoto, Y., Yamamoto, I., & Watanabe, K. (2011). Cannabidiol, a major phytocannabinoid, as a potent atypical inhibitor for CYP2D6. Drug Metabolism and Disposition, 39(11), 2049-56.

Zuardi, A.W., Rodrigues, N.P., Silva, A.L., Bernardo, S.A., Hallak, J.E.C., Guimarães, F.S., & Crippa, J.A.S. (2017). Inverted U-shaped dose-response curve of the anxiolytic effect of cannabidiol during public speaking in real life. Frontiers in Pharmacology, 8, 259.

Zuardi, A.W., Shirakawa, I., Finkelfarb, E., & Karniol, I.G. (1982). Action of cannabidiol on the anxiety and other effects produced by delta 9-THC in normal subjects. Psychopharmacology (Berl), 76(3), 245-50.

Peach Cobbler Muffins

nancyestenutrition@gmail.com (Nancy Este) — Tue, 11 Jun 2019 14:50:24 GMT

Ingredients:

1/2 cup Coconut Flour
1 cup Tapioca Flour
1/2 tsp Baking Powder
4 Eggs
1/2 tsp Sea Salt
1/3 cup Coconut Oil (melted, liquid)
1/3 cup Monk Fruit Sweetener
2 tsps Vanilla Extract
1/2 cup Organic Coconut Milk (Full fat such as Aroy-D brand (black can))
2 cups Peach (Fresh or frozen, diced)

Directions:

Preheat oven to 350 degrees. Prepare 12-cup muffin tin by greasing each cup or using muffin tin liners.
Combine all dry ingredients in a medium size mixing bowl. Whisk to combine.
In a separate bow, combine wet ingredients together (except peaches).
Add wet ingredients into dry ingredients and using a wooden spoon stir to combine. Batter should smooth out. Coconut flour will thicken as it sits, so add a touch of coconut milk if it becomes too thick when ready to spoon into muffin tin.
Add 1 cup of diced peaches to batter and fold in. Divide batter evenly into prepared 12-cup muffin tin. Top with cobbler mixture.
Cobbler Topping: Ingredients: - 2 TBSP cold unsalted butter, cubed - 1/4 cup coconut flour - 3 TBSP rolled oats (wheat free) - 1/4 cup monk fruit sweetener Directions: Add ingredients into a small bowl. Using the back of a fork or your fingers, mix together pressing butter into flour mixture. It will form a crumble like texture. Top each muffin cup with cobbler topping and then top with remaining diced peaches before baking.
Bake at 350°F for 25-30 minutes, until edges are golden and a toothpick inserted in center of muffin comes out clean. Let cool before serving for best texture.

5 Cold & Flu Remedies

Wed, 15 May 2019 03:22:49 GMT

No doubt, you have heard the radio and TV ads urging everyone to get the annual 'flu shot.'

Since it's now available at just about every pharmacy in town for free, it has become easier than ever to receive this vaccine. But, should you?

According to the Centres for Disease Control (CDC) the flu shot doesn't prevent the flu in at least 50% of cases. And some doctors, like Dr. David Brownstein, MD, have publicly expressed concern about research showing that the flu shot is 98% ineffective.

You may be thinking, what about the elderly or those who are immune-compromised? Shouldn't they be get the flu shot that is touted as the best prevention? A recent study shows that the flu shot itself is ineffective in leukemia patients (a very immune-compromised group.) The truth is, the flu vaccine is hardly evidence based. Some journalists have suggested the flu vaccine as the 'greatest medical fraud in the history of the world."

So what can you do if you choose not to the the 'flu shot', yet still want to prevent infection?

Diet and lifestyle plays a significant role in boosting our own immune defenses, to not only prevent but reduce the duration and symptoms of infection. Sugar, highly allergenic and intolerant foods, and stress feed microbes and spread disease.

I recommend boosting protein intake, follow a sugar, gluten and dairy free diet rich in organic bright colored vegetables and healthy fats rich in omega 3. It's also beneficial to exercise for 30 minutes, 3 to 5 times a week and get 7-9 hours of sleep nightly.

My Top 5 Remedies

Oil of Oregano - naturally contains a constituent called carvacrol and research has shown that it gives Oil of Oregano its potent antiviral, antiparasitic, antibacterial and antioxidant characteristics. If you have tried this one before, you know how awful it can taste - but it works! That's why I recommend gel caps. They are small and easy to swallow and there's no taste.

Vitamin D - deficiencies of this powerful nutrient (which acts like a hormone) causes immune suppression and chronic inflammation. Boosting your daily dose (I take 5,000IU) from October to May each year is a safe and effective prevention against flus, colds, cancer as well as over 200 different diseases in adults.

Zinc - a popular treatment for the common cold . Some studies have found that zinc lozenges may reduce the duration of cold, perhaps by as much as 50%, and may reduce the number of upper respiratory infections in children. I give my daughter a zinc lozenge after breakfast each day. She loves it! However, this may only benefit you if you are deficient. A telltale sign is to check your fingernails for white spots.

Stop it Cold Spray - this is something we keep stocked in our fridge all year long. It works like a charm to quickly alleviate symptoms of a sore throat, swollen glands, and that 'tickle' in the back of your throat. Should you be bit by the 'cold or flu bug' then keep this at your bedside table. A couple of shots to the back of your throat will help stop the 'hacking' so you get the rest you need. Note this is recommended for adults only.

Probiotics - if you have worked with me before you know I am all about building a healthy microbiome and gut. In fact, over 70% of your immune system is in the gut. Probiotics function as natural antibiotics defending us against bacterial and viral infections like influenza. Choosing a probiotic supplement can be tricky for most. I recommend a brand that contains at least 10 different strains of friendly bacteria, and between 10-15 billion live organisms from dairy + gluten free sources.

So, there you have it. My top 5 picks which have a long proven track record of success. There are many natural health care products on the market and it can be confusing and overwhelming to know just which one is best. That's why I offer access to my professional online dispensary where you can find only my trusted brands with proven results. You can join HERE, it's free! And if you need any help, be sure to reach out for support.

Feeling Blue?

nancyestenutrition@gmail.com (Nancy Este) — Wed, 15 May 2019 03:17:05 GMT

If you are like most Canadians you may find yourself getting a little tired of the cold, blustery, icy winter we have been experiencing across southern ontario.

The good news is - March is just days away and with that comes Spring.

Can I get a "whoo hoo!"

Canadian winters are not only cold - the days are shorter with not much sunshine. The reduced level of sunlight in winter may cause winter-onset SAD (Seasonal Affective Disorder). This decrease in sunlight may disrupt your body's internal clock and lead to feelings of depression. A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, makes you feel emotionally stable, less anxious and more energetic that can also trigger SAD.

According to the Mayo Clinic, this powerful brain chemical curbs cravings and shuts off appetite. It makes you feel satisfied even if your stomach is not full. The result is eating less and losing weight.

Here's the thing. If you are experience low serotonin or SAD - your body will crave sugar and carbohydrates, not dark leafy greens or chicken. According to extensive studies done at MIT, tryptophan an amino acid and precursor to serotonin can only be passed across the blood brain barrier after we eat starchy carbs or sugar. When we eat a piece of turkey for instance, it gets broken down into a chain of amino acids (think a pearl necklace).

Each amino acid (or pearl) then goes off to perform specific functions. In this case, its tryptophan which then converts into serotonin with the help of vitamin B6 (a co-factor). However, the tryptophan has to compete with the other amino acids in the bloodstream (pearls in the necklace) and it's a race to get attach to the receptor sites in the brain. This is not good news for tryptophan which may not find it's way into the brain (losing the race).

Carbohydrates however, tip the odds in tryptophan's favor. Carbs digest into glucose (a sugar molecule) triggering the release of insulin which helps shuttle amino acids (except tryptophan) into the cells of the heart, liver and other organs. With tryptophan left behind in the bloodstream - all of it can find its way to cross that blood brain barrier into receptor sites in the brain - winning the race! Tryptophan immediately gets converted into serotonin providing a calming effect and tames hunger and creates a feeling of satiety. Eating slow release carbs can helps to restore serotonin to boost mood, energy and focus. Keep in mind, this does not mean to munch on cookies, bagels, potato chips or donuts.

Bottom Line: Skip the starchy carbs (cereal, bread, baked goods) at breakfast and lunch. Add slow released carbs at dinner such as 4-6oz chicken, 2 cups of steamed broccoli with cauliflower and 1 small baked sweet potato with a pat of butter and sea salt. This will help keep your blood sugar stabilized throughout your day and provide you with a boost of serotonin at dinner to prevent after dinner snacking and promote a restful uninterrupted sleep.

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