Heart Healthy Foods on The Marilyn Denis Show

Last weekend I had the amazing opportunity to go to the University of Guelph's Anatomy Lab where my sister is a student. In preparing for this segment it couldn't have come at a better time. 

I was able to hold a healthy and diseased human heart in my hands and examine it inside and out. This experience was invaluable.  I am forever promoting healthy food, but to actually see, and feel what a diseased heart looks like was an overwhelming reminder to treat our body with respect everyday.  The foods we choose everyday can  affect the quality and quantity of our life.

Our heart has a huge responsibility to keep the body flowing. 

Providing it with the best foods to support this process is so crucial for heart-disease prevention.

If you missed my segment & 7 Day Heart Healthy Menu on 
The Marilyn Denis Show, click here:
Learn More About Heart-Healthy Foods

A Recipe for a Healthy Heart Includes: 

Fats

• Increase intake of heart healthy fats omega 3’s (flax seeds, hemp seeds, walnuts, cold water fish) & Monounsaturated fats (almonds, coconut, pine nuts, sesame and sunflower seeds, avocados, olive oil)
• Reduce amount of saturated fats, trans fats, cholesterol, and total fat in the diet by reducing consumption of animal proteins (bacon, burgers, poutine,) and eating more vegetarian proteins (beans, lentils, tempeh, tofu) 

Vegetables & Fruits

• Increase to at least 5 servings of a rich colored variety per day, specifically bright orange, green, dark purple and yellow (sweet potatoes, dandelion greens, blueberries, beets, oranges) The antioxidants in the bright colored foods are important in protecting against heart disease.  Many of these are Liver-Friendly, which is important in the process of cholesterol metabolism.

Fiber

• Increase intake of dietary fiber (soybeans, apples, eggplant, oat bran, oatmeal) has been shown to lower cholesterol levels and protect against arthrosclerosis

Grains

• Increase whole grains (buckwheat soba noodles, quinoa, brown rice, wild rice, spelt, kamut)
• Reduce Refined carbohydrates (white bread, white pasta, over-processed whole wheat) 

Reduce or Eliminate

• Refined sugar (muffins, pastries, cakes, candy, pop)
• Limit your sodium intake: 1tsp of salt = 2,300 mg of sodium (That's more than recommended for daily consumption). Try adding fresh herbs or lemon juice instead of salt to your food 
• Moderate alcohol consumption can be helpful to the heart due to its ability to help prevent clot formation. However over 3 drinks per day has been show to create more of damage the heart and lead to high blood pressure, alcoholic cardiomyopathy, (enlarged and weakened heart), congestive heart failure
• Caffeine moderate consumption from antioxidant green tea can be heart promoting, however studies have shown over 4 cups a day can increase risk of heart attack

Additional Points

• Peppers, especially chilies are shown to help prevent clot formation
• 1 to 2 servings of dark chocolate 70% or higher has been shown in numerous studies to cause a dramatic drop in risk of heart disease
• An appreciative heart is great medicine for heart disease prevention. Many studies have found that the risk of developing heart disease is significantly increased for people who often experience negative emotions such as irritation, anger or frustration. These emotions create a chain reaction in the body — stress hormone levels increase, blood vessels constrict, blood pressure rises, and the immune system is weakened. If we consistently experience these emotions, it can put a strain on the heart.  Studies have actually seen a different beat in the heart of those with loving, happy emotions compared to those with constant negative emotions.
• Try bringing back the joy in life by doing an activity that makes you excited.  Placing our attention on something in the present moment that brings with it a joyful feeling can strengthen the heart. 

My favorite Products for Heart Health

• Mary’s Gone Crackers  - Whole Grain Crackers
• NOW Superseeds (chia, flax, hemp combo)
• Ruth’s Foods Chia Goodness breakfast cereal
• Ruth's Foods Hemp & Flax Bars
• Vega Vibrancy Bar (Dark Chocolate or Green Synergy)
• Garden of Eatin’ - Baked Flax Chips
• Air Blown Popcorn

I would like to thank NOW Foods for giving every audience member $100 worth of heart-healthy foods! 
 
What a great gift to give! 

My Hometown Paper

Former SLHS student shares her career successes by Julie Druker Photo: SLHS graduate and new Nutrition Expert on The Marilyn Denis Show Miranda Malisani with Marilyn Denis. Courtesy of Miranda Malisani Miranda Malisani (Tallon), who graduated from Sharbot Lake High School in 2000, recently landed a job as one of 15 experts on the popular national CTV daytime television show, The Marilyn Denis Show. On Jan. 20, Miranda shared some of the steps that led to her career success with students at her old high school. In a Skype interview from her home in Toronto with grade 10 students in Mr. McCullough’s Civics/Careers Class, Miranda first outlined her education. After graduating from SLHS she studied broadcast journalism at Ryerson University and graduated from the program in 2004. She then landed a job as a production assistant working for the Gemini Awards and after that managed the office at the Toronto Naturopathic Clinic where she also co-wrote a health column for 24 Hours, a free daily newspaper owned by the Toronto Sun. Her love of the subjects of nutrition and health eventually led her back to school and she studied at the Canadian School of Natural Nutrition and at the Edison Institute for Nutrition. In order to pay off her earlier school debt she worked while studying as an events planner. After marriage and the birth of her son, who is now 2 years old, she took maternity leave and set up her own business called Live Light Nutrition (livelightnutrition.com) which she still operates today. It was around this time that she became aware that Marilyn Denis was looking for a number of lifestyle experts to do segments on her new show. On a whim Miranda sent in an application with a photo. She later found out that 3500 people had applied for the job in person. She received a call back and though she was not initially chosen as one of the 15 experts, the show directors asked to her pitch six ideas. They liked her and what she pitched, and that led to her doing five segments for Marilyn’s first season, after which she landed a job as the nutrition expert on the show. Miranda definitely has come a long way from her first summer jobs. As student at SLHS she worked as part of the maintenance crew at Sharbot Lake Provincial Park, scooped ice cream, and cleaned cottages in Plevna. It is no wonder that Miranda had lots of great advice to share with the grade 10 students. “I told them that every step that they take in life will help them to find their way, whether it helps them to become a better a team player or encourages them to think more creatively,” Miranda said when interviewed by phone. “I also told them that they'll know when they are doing something that they truly love because it doesn't feel like work at all.” She continued, “I have been extremely lucky. I had two loves, one for broadcasting and the other for health and nutrition and how I have been able to do both. I have the firm belief that when you are doing something that is true to yourself it brings with it a passion and an authenticity that others recognize. It is this amazing positive energy that comes as a result, which is what can make you truly successful.” Some other pieces of advice for the students were: “Don't let your peers dictate your choices and the courses you may chose to take. Do things that you yourself feel strongly about and remember to try new things but to also follow your heart.” Not just good advice for students but for everyone. For more information about Miranda’s business visit livelightnutrition.com where you can also see clips of her segments on the Marilyn Denis Show. Click below link Miranda Featured in Her Hometown Newspaper

Special Lunch & Learn Package

Super Bowl Superseed Spinach Dip

For all the Super Bowl Spectators this weekend, munching away on your Super Spread of food here's a dip you may want to try.

I was inspired by the good people at NOW Foods with their amazing product Superseeds to create a 

Super Bowl Superseed Spinach Dip! 

The average store-bought container of Spinach Dip has a ton of saturated and trans fats, preservatives, artificial colors, flavors and sodium. I also find that many recipes call for frozen spinach, onion soup mixes (MSG) and heavy dairy products.

Impress your guests with this fresh, easy and healthy recipe:

1. In a Food Processor add: 

-3 Tbsp SUPERSEEDS

-1 1/3 cups Raw Cashews

-1/4 cup Nutritional Yeast (get at a bulk store)

-1 tbsp Brown Rice Syrup or Raw Honey 

-1/2 cup Purified Water

-2 Tbsp Organic Greek Yogurt (omit if want to make Vegan)

-1/4 tsp salt 

2. Blend until creamy and sticky

 

3. In a pan saute: 

-2 tbsp Cold Pressed Olive Oil 

-1 large White Onion

-2 cloves of Minced Garlic

-1 tsp Fennel Seeds

-1 tsp Dried Basil

-5 cups of Fresh Spinach 

-1/2 tsp Unrefined Sea Salt

-1/2 tsp Pepper

*add pinch of cayenne pepper if you want some heat

4. Saute until Spinach is covered with mixture and slightly wilted 

5. Add to Food Processor and blend until creamy

6. Serve with Vegetable Crudite, Brown Rice Crackers, Baked Flax Chips or any healthy crunch alternative. ENJOY!

Stop Blaming the Dog! 10 Tips to Reduce Gas

Gas and bloating is often to blame for changed plans, clothes that feel too tight and your poor dog being blamed for that stench in the house. Due to poor dietary habits and stagnant digestion many expel gas at least 14 times a day. That can add up to almost 4 pints of air daily. Here are my 10 Tips to reduce gas and bloating.

1. Avoid Drinking With Your Meal. No pop, coffee, tea, milk, juice, etc. If you need to drink try a 1/2 of glass room temp water. Liquids can destroy enzymes that are needed to digest your food.  The result is slower digestion and increased gas. 
2. Avoid Poor Food Combining. Try to keep starches and proteins separate and fruit in isolation. This will also maximize digestion and allow your body to break down food more efficiently.
3. Chew Your Food. You've heard it before, but it's a crucial element in reducing gas and bloating. Digestion does start in the mouth and is responsible for triggering the rest of the digestive process.
4. Try 1 tbsp Apple Cider Vinegar with Mother in 1/2 glass of water 20 mins before your meal or 30 mins after. The apple cider vinegar maintains the stomach's pH balance so that food is effectively broken down during the digestion process. Please note that apple cider vinegar can interfere with drugs like insulin and diuretics( MayoClinic.com)
5. Ginger is a Digestive Aid. Add some to your cooking or make a fresh ginger tea by boiling some peeled ginger in water. 
6. Parsley is an Excellent Herb for Reducing Gas. Add this to your cooking or add it to a fresh juice combination. Parsley should be avoided during pregnancy. 
7. Cut out Dairy & Wheat. If gas is consistently a problem for you it could be an indication of a food sensitivity or allergy. Dairy and Wheat are the most common offenders. Avoid these foods or any others that you feel you may be sensitive to.
8. Replenish your Healthy Bacteria. Consider adding some probiotics to your diet. Kefir, Miso, Real Sauerkraut are food sources of probiotics. You can also take it in a supplemental form. Consuming more beneficial bacteria will not only help aid in the elimination of gas, but also keep your colon in optimal working order.
9. Oregano Oil is one of my Fav Natural Remedies to Have in the House. Among its many uses, it has been shown to be helpful in reducing gas and bloating.     1 to 2 drops in 1/2 glass of water can help to calm down an unsettled stomach. 
10. Take a Chill Pill! Emotions play a huge role in creating gas and bloating. When we are stressed and anxious we often swallow more air. Excessive emotional stress can also increase hydrochloric acid causing gas to build up in the intestines. If you find that this is the culprit for your gas have a Gratitude Sandwich daily. Start your day with a thought of gratitude and end your day with another thought. This will help to hold the days stressors in perspective and will reduce stress on your digestive system.

Disclaimer: Please note that this information is provided as a guideline only and is not meant to substitute for the advice provided by your own intuition, nutritionist, physician or trained professional.