Miranda Malisani, RNCP

Heart Healthy Foods on The Marilyn Denis Show

2012-02-15T17:29:00.000-08:00

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

2012-02-04T10:50:00.000-08:00

Former SLHS student shares her careersuccesses

by Julie Druker

Photo: SLHS graduate and new Nutrition Experton The Marilyn Denis Show Miranda Malisani with Marilyn Denis. Courtesy of Miranda Malisani

Miranda Malisani (Tallon), whograduated from Sharbot Lake High School in 2000, recently landed a job as one of 15 experts onthe popular national CTV daytime television show, The Marilyn DenisShow.

On Jan. 20, Miranda shared some of thesteps that led to her career success with students at her old highschool. In a Skype interview from her home in Toronto with grade 10students in Mr. McCullough’s Civics/Careers Class, Miranda firstoutlined her education.

After graduating from SLHS she studiedbroadcast journalism at Ryerson University and graduated from theprogram in 2004. She then landed a job as a production assistantworking for the Gemini Awards and after that managed the office atthe Toronto Naturopathic Clinic where she also co-wrote a healthcolumn for 24 Hours, a free daily newspaper owned by the Toronto Sun.

Her love of the subjects of nutritionand health eventually led her back to school and she studied at theCanadian School of Natural Nutrition and at the Edison Institute forNutrition. In order to pay off her earlier school debt she workedwhile studying as an events planner. After marriage and the birth ofher son, who is now 2 years old, she took maternity leave and set upher own business called Live Light Nutrition (livelightnutrition.com)which she still operates today.

It was around this time that she becameaware that Marilyn Denis was looking for a number of lifestyleexperts to do segments on her new show. On a whim Miranda sent in anapplication with a photo. She later found out that 3500 people hadapplied for the job in person. She received a call back and thoughshe was not initially chosen as one of the 15 experts, the showdirectors asked to her pitch six ideas. They liked her and what shepitched, and that led to her doing five segments for Marilyn’sfirst season, after which she landed a job as the nutrition expert onthe show.

Miranda definitely has come a long wayfrom her first summer jobs. As student at SLHS she worked as part ofthe maintenance crew at Sharbot Lake Provincial Park, scooped icecream, and cleaned cottages in Plevna. It is no wonder that Mirandahad lots of great advice to share with the grade 10 students. “Itold them that every step that they take in life will help them tofind their way, whether it helps them to become a better a teamplayer or encourages them to think more creatively,” Miranda saidwhen interviewed by phone. “I also told them that they'll know whenthey are doing something that they truly love because it doesn't feellike work at all.”

She continued, “I have been extremelylucky. I had two loves, one for broadcasting and the other for healthand nutrition and how I have been able to do both. I have the firmbelief that when you are doing something that is true to yourself itbrings with it a passion and an authenticity that others recognize.It is this amazing positive energy that comes as a result, which iswhat can make you truly successful.”

Some other pieces of advice for thestudents were: “Don't let your peers dictate your choices and thecourses you may chose to take. Do things that you yourself feelstrongly about and remember to try new things but to also follow yourheart.” Not just good advice for students but for everyone. Formore information about Miranda’s business visitlivelightnutrition.com where you can also see clips of her segmentson the Marilyn Denis Show.

Click below link

Miranda Featured in Her Hometown Newspaper

Special Lunch & Learn Package

2012-02-03T17:48:00.000-08:00

Super Bowl Superseed Spinach Dip

2012-02-01T11:59:00.000-08:00

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

2012-02-01T06:23:00.000-08:00

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.

Avoid Drinking With Your Meal. No pop, coffee, tea, milk, juice, etc. If you need to drink try a 1/2 glass room temp water. Liquids can destroy enzymes that are needed to digest your food. The result is slower digestion and increased gas.
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.
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.
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)
Ginger is a Digestive Aid. Add some to your cooking or make a fresh ginger tea by boiling some peeled ginger in water.
Parsley is an Excellent Herb for Reducing Gas. Add this to your cooking our add it to a fresh juice combination. Parsley should be avoided during pregnancy.
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.
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.
Oregano Oil is one of my Fav Natural Remedies to Have in the House. Among it's 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.
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.

Nutrition for Shift Workers

2012-01-31T18:44:00.000-08:00

Long hours in a vehicle, assembly line factories or secluded work sites can make it difficult to make healthy foods choices. Shift workers often have to work both day and night shifts which can throw off natural body rhythms.

If you find that your job stands in your way of being healthy here are some suggestions to boost your nutrition daily.

Home Base

Beforeyou leave for work make it a point to have your most nutritious meal of the day. Include protein, essential fats and a good quality carbohydrate. This fuelwill kick-start your energy and also give you the emotional satisfaction that youare beginning your day in a healthy way.

Food prep is very important. Reliance on fast foodis not going to work for long-term health. Get into the habit of prepping the day before will never leave you guessing what you will eatfor lunch or dinner.

Bring snack foods that pack the biggest nutrientpunch. Nuts, seeds, nut & seed butters, vegetables, avocado, salads, fruit,lean whole grain crackers, rice cakes, good quality protein shakes. Think of food in terms of fuel. Take advantage of your breaks and fuelup your body.

Travelling

Working out of your vehicle makes it extra challenging to eat healthy ona daily basis. Make use of a portable cooler. There are many styles these days, some that plug into your car others that even look like a large handbag. Some ideas to keep in your coolerare veggies and hummus, yogurt with hemp seeds, salad with lean protein and hard boiled eggs. Don't be afraid to pullout that thermos that is sitting in the back of your cupboard. Homemade soupsand stews are a great option and will stay warm for hours. If we rely on the diners "special of the day" we lose control of maintaining the healthy balance that our body needs.

Car Cooler

Take afew minutes to source out the best food options in your work area. Some fast food chainswill sauté their ingredients in water (The Teriyaki Experience); some grocery stores offer a salad bar orhot table with healthy options (Longos, Loblaws). Opt for green leafy vegetables, lean proteinand fresh fruit. Avoid salads that are drenched in mayo, unhealthy oils andfried foods. Ask for the ingredient list if you are unsure. Understanding whatyou are putting in your body is fundamental in being in control of your health.

Breaks are Sporadic

Health Care Workers, Emergency Response Workers(Police Firefighters, Paramedics) are often not able to eat or drink for hours ata time. It is even more crucial for individuals in these professions to ensurethat when they have the opportunity to eat they are reaching for good qualityfuel. Often these workers get caught in the negative eating cycle: Workeris hungry but cannot eat ---> feels fatigue---> grabs a coffee because it provides a quickburst of energy and suppresses appetite ---> worker realizes that she/he hasn’t eaten forover 6 hours and is now starving and grabs the quickest thing in sight --->fastfood (burger and fries) ---->packaged food (chips, cookies, high-sugar granola bar) ---> FULL & BLOATED. This cycle causes weight gain, mood disturbances, fatigue, a taxed immunesystem and further health problems. Not to mention less productivity atwork.

Baby & Mommy Yummies

2012-01-31T10:30:00.000-08:00

Mommies want the best for their baby's tummy, but often overlooktheir own. With the following simple and creative recipes you can turn homemade baby food into a snack or meal for mommy too!

My son, 8 months old

Meal #1
Baby - Sweet Potato & Parsnip Mash
Mom - Sweet Potato & Parsnip Pancakes

Pancake Recipe:

2 large parsnips (about 12 oz),peeled

2 mediumsweet potatoes (about 12 oz), peeled

2-3shallots, thinly sliced (about 2/3 cup)

1-teaspoonsea salt

4 eggwhites

1 1 /2teaspoons chopped thyme

2Tablespoon spelt flour (optional)

3/4 cupgrapeseed oil for frying

Directions

Grate parsnips and sweet potatoes. In a large mixing bowl, combine parsnips, sweet potatoes, shallots, salt, egg whites, and thyme.

Heat oilin a heavy skillet over medium heat. Working in batches, spoon 1/4 cup batterat a time on to the skillet and press down with a fork to flatten. Fry for 2-3minutes per side, until crisp and browned. Drain on paper towels and keep warmfor up to one hour in a 200°F oven.

Health Facts:

Sweet Potato: Tops the chart of most amount of nutrients in one vegetable (Vitamin A, beta carotene, potassium, Vitamin E, calcium and folate)
Excellent food for nursing mothers (increased need for Vitamin A)
Parsnips: Excellent source of fiber and folic acid (one cup cooked contains 23% of the RDI of folic acid)

**Lower in calories compared to a potato, which makes it a great substitute**

Meal #2
Baby - Avocado Mixed with Brown Rice Cereal (with breast-milk or formula)
Mom- A.L.T (Avocado, Lettuce, Tomato) Sandwich on Whole grain bread (spelt, rye, millet, kamut)

Health facts:

Avocados are often called one of nature's perfect foods because they are said to contain everything a person needs to survive.
A wonderful "good fat" food for baby's brain and physical development. They make a great first food for babies and the perfect food for pregnant and nursing mothers due to high levels of folate, potassium, and monounsaturated fats.
Makes a great finger food for older babies & toddlers
Brown rice cereal will offer more nutrients and fiber than white rice cereal

Meal/Snack #3
Baby - Apple & Pear Puree
Mom - Apple & Pear Chips

Apple & Pear Chips Recipe:
Thinly slice pears and apples, lay flat on parchment paper and bake in the over 40-50 mins

Health Facts:

Apples & Pears contain antioxidants, fiber and many vitamins and minerals.
Excellent first food for babies
Takes under 10 minutes to make
Apple and Pear Chips can cook in the oven as mom is feeding puree to baby.
Chips are a great health snack for mom to enjoy during the day and for a toddler or older child.

Meal #4
Toddler - Brown Rice Pasta with melted cheddar Goat Cheese
Mom - Healthy Mac N' Cheese: Brown Rice Pasta, Goat Cheese, Low Sodium Vegetable Broth, organic milk or milk alternative

Health Facts:

Brown Rice pasta is high in fiber, B vitamins, more nourishing than white pasta
Women who eat more whole grains lose weight and can maintain weight easier (clinical studies)
Goat Cheese Closest to mother's milk
Good source of protein
Less lactose in goat's milk than cow's milk making it easier to digest

Meal #5
Baby - Boiled Egg Yolks mixed with Plain Yogurt
Mom- Egg Whites Omelette with Mixed greens (lemon & olive oil dressing)
**Babies under a year should not have egg whites (common allergen)**

Egg Yolk is one of the most nutrient rich foods for babies.
Mixing in yogurt adds calcium and probiotics and makes it smoother for baby.
Mother can use the egg white on pre-made salad for a lighter meal. (High Protein, low calorie)
Using fresh lemon and olive oil health promoting and quick to make

Meal #6
Baby - Butternut Squash puree mixed with Brown Rice Cereal (breast milk or formula)
Mom- Butternut Squash Soup

Butternut Squash Soup recipe:

1 (2 to 3 pound) butternut squash,peeled and seeded
2 tablespoons unsalted butter or olive oil
1 medium onion, chopped
6 cups chicken Stock
Pinch Nutmeg
Salt and freshly ground black pepper

Directions

Cutsquash into 1-inch chunks. In large pot melt butter or heat up oil. Add onionand cook until translucent, about 8 minutes. Add squash and stock. Bring to asimmer and cook until squash is tender, about 15 to 20 minutes. Remove squashchunks with slotted spoon and place in a blender and puree. Return blendedsquash to pot. Stir and season with nutmeg, salt, and pepper. Serve.

Health Facts:

Butternut Squash One of baby's first foods (4-6 Months)
Rich in calcium, iron and fiber
An increasing number of animal studies now show winter squash have antioxidant, anti-inflammatory, as well as anti-diabetic and insulin-regulating properties.

Butternut Soup is a nutritious and nourishing food for the winter months

Meal #7
Homemade Chicken Soup (make the night before)
Baby/Toddler - Chopped or pureed Sweet Potato, Carrots, Parsnips, Red Potato,
Mom- enjoy whole soup: Organic Chicken, Sweet Potato, Carrots, Parsnips, Red Potato, Fresh Dill, Salt, Pepper

Choosing an antibiotic/hormone free chicken will help to maintain healthy levels of gut flora in baby and mom (immune health)
Vegetables and Chicken are soft either to puree or chop up in little pieces no matter what stage
Soup takes a little more prep, but will last for a couple of meals
Soups are nourishing for nursing mothers (maintaining hydration levels)
Throw in any baby friendly vegetables that you want!

Meal #8
Baby - Millet with Red Lentils & Carrot Puree
Mom- Millet & Lentil Patty

Millet & Lentil Patty Recipe:

3/4 cup millet

1 1/2 cup water

2-cup lentils cooked

1 onion, chopped to taste

Seasoning without salt

3 egg whites, beaten

¼ cup Flax seeds

1. Cover millet with 1 1/2 cups water. Bring to a boil. Reduce heat, cover, and simmer 30 minutes, or until tender.

2. Add cooked, drained lentils to cooked millet. Add onion and seasoning.

3. Form into patties, dip in beaten egg whites, and then dip in ground flax seeds.

4. Bake in nonstick baking dish at 350Â° for 20 minutes until thoroughly heated. Turn once.

Health Facts:

Millet is rich in B vitamins, potassium, phosphorus, magnesium, iron, and is even considered a good protein source.
It can be introduced between 6-8 months old
Millet was used in historical times to treat morning sickness
A great food for new moms as it helps to calm (high potassium)
Combined millet and bean makes a complete protein (keep you fuller longer)
Can be found in many grocery stores
Lentils: 26% protein, more than any other type of legume besides soybeans. High in calcium, B Vitamins, Phosphorus, iron, fiber.

Red Lentils cook the fastest out of all lentils (15 mins)
**Soaking lentils or beans overnight will reduce cooking time even more
Carrots – very high source of beta carotene –rich in other health promoting nutrients

ALWAYS CHECK WITH YOUR HEALTH CARE PROVIDER BEFORE INTRODUCING NEW FOODS

Rice Crispy Treats ~ Livin' Light Style

2012-01-29T20:37:00.000-08:00

Living Light doesn't mean dessert deprivation!

I have great memories of making the traditional Rice Crispy Squares when I was a kid and licking the gooey remnants of the sticky marshmallow bowl....and then having a sugar stomach ache an hour later!

So, I've taken the traditional ingredients (white rice krispies, marshmallows, butter and vanilla) and have swapped them for more health promoting ingredients.

We are keeping the feel-good memories, but subtracting the sour stomach.

This recipe is Toddler Approved :)

Here's the super simple recipe:

In a medium Dutch oven over low heat melt honey, brown rice syrup, sunflower seed butter in large bowl.

Add in brown rice crispies and stir until even. If you are a chocoholic add in some dark chocolate chips too. Add to a baking pan (coat with some grapeseed oil to prevent sticking)

Cool for 20 mins before eating.

Makes 1.5 dozen 1- inch squares


1/2 Cup Brown Rice Syrup

1/2 Cup Sunflower Seed Butter or Almond butter

1/2 Cup Unpasteurized Honey (not safe for babies)


3 Cups Brown Crispy Rice

70% Dark Chocolate Chips

2012-01-25T13:00:00.000-08:00

Having a hard time getting to sleep at night?

Get your zzzzzz's with these foods

Miranda on The Marilyn Denis Show - January 25, 2012

Check out these sleep Q&A's

Sleep Panel Q&A - Miranda on The Marilyn Denis Show - January 25th, 2012

Here's some extra info on the Do's & Don'ts of Eating for a Better Night's Sleep

Do’s

· Choose foods at dinner thatare easier to digest and higher in Tryptophan, Melatonin, Calcium, Magnesium& B Vitamins: Beans, lentils, whole-grains (quinoa, millet, brown rice,wild rice) raw & cooked veggies (leafy greens) lean proteins (chicken,turkey, tofu, eggs, shrimp, halibut, tuna)

· Eat 4 hours before you go to bed. Your stomach should not be too full, but not tooempty. Digestion slows down while asleep, and a full stomachmay interrupt sleep.

· Choose lower glycemic foods (gradual rise of bloodsugar) brownrice, sweet potatoes, beans, and fruits and vegetables. Lower then 55 on therating scale.

· Eat a small unrefined complexcarbohydrate with protein post-dinner snack 1 hour before bed to help increase production of sleep inducing brainchemicals and to fortify the body’s nighttime energy reserve.

Don’ts

· Eat a heavy meal late atnight.

· Eat hard-to-digestproteins, (beef, pork) eat these earlier in the day

· Go to bed on anempty stomach, as a completely empty stomach may wake you up with a grumblingbelly.

· Drink coffee,tea, and cola with your dinner. The caffeine will be sure to keep you up. Don’tdrink a caffeinated drink past 4 p.m.

· Eat sugarysnacks and foods with food coloring or other artificial flavors. They can givenightmares and can cause interrupted sleep.

· Eat any foodthat doesn’t sit well with you personally. If you eat something and it oftengives you a physical or emotional reaction, avoid it or it may disrupt sleep.

· Eat spicy foodslate at night

· Eat gasproducing foods, keep you and your partner awake

**Eating every 3-4 hours throughout the day will helpto keep you feeling balanced and you won’t gorge at dinner. Choosingeasy-to-digest foods will help you to ease your body into rest mode to encouragedetoxification and repair**

SafeSnacks

· Banana – contains Tryptophan & Magnesium, potassium: all helpful for activatingthe calming and sleep-inducing brain chemical serotonin.

· Almonds/Almond milk -supplies tryptophan, magnesium and protein that can help maintain astable blood sugar level while sleeping.

· Whole Grain Hot or Cold Cereal

Hot: Oatmeal, Brown Rice Cereal(Bob’s Red Mill)

Cold: Millet Puffs, Whole O’s

With unsweetened almond milk or rice milk or plain yogurt

- Contains Bvitamins, calcium & tryptophan to ease the body into

relaxing andencourage sleep.

· Ancient Grain Crackers (Mary’s Crackers) add somegoat cheese, or hummus to dip - Complexcarbohydrate-rich foods increase the availability of tryptophan in thebloodstream, increasing the sleep-inducing effects

· Edamame Beans, soy milk, soy nuts, - helpful in fighting hot flashes at night dueto the estrogen-like compounds if that’s keeping you up

· Hard Boiled Egg -a quick, rich protein snack helpful inkeeping your blood sugar stable throughout the night. (don't forget to have it with a small complex carb..spelt crackers)

· BrownRice Cake with Pumpkin Seed Butter - highamount of tryptophan in pumpkin seeds, great complex carb for increase oftryptophan

· Nuts/Seeds - Sachi Inchi seeds have 8 times the amount oftryptophan then turkey. Chia seeds have good levels too. Omega 3fats are helpful for reducing stress and relaxing the nervous system.

· Sour Cherries, fresh, dried or pure juice are one of few food sources of melatonin, whichhas been found to promote better sleep and lessen the effects of jet lag. Sincemelatonin is found in small quantities in the body, a slight increase canproduce great results. There is 13.5 nanograms (ng) (one billionth of a gram)of melatonin per 1 gram of cherries, which is higher than the amount normallyfound in the blood.

· Grapes - Nebbiolo grapes have the highest amounts ofmelatonin – found in Barolo wines.

· Lemon Balm Tea(my fav!) - helpful in calming and reducing anxiety. This herb is used for nervousagitation, sleeping problems, functional gastrointestinal complaints.

Healthy Lunch Box Ideas for Everyone!

2012-01-16T13:03:00.000-08:00

Miranda Making Jax Snacks - Healthy Smoothie

2012-01-12T19:51:00.000-08:00

Live Light Juice Bar In the News

2012-01-12T19:40:00.000-08:00

http://www.mytowncrier.ca/coffee-shop-gets-juicier-and-healthy.html

Check us out in the Town Crier Leaside-Rosedale

Don't take their word for it come by as see for yourself!

Located in Mountain Bean Coffee Co. 660 Eglinton Ave East Toronto (Bayview & Eglinton)

10 Health-Designed Fresh Juices & Smoothies
Healthy Snacks
Wraps & Sprouted Salads
Weekly specials
Private & Group Grocery Tours
Individual Consults
Wellness Seminars

Grilled Cheese ~ Livin' Light Style

2012-01-12T14:17:00.000-08:00

My son adores grilled cheese sandwiches like most kids do.

I've changed it up slightly to make it easier to digest, but still gooey-good.

Traditional grilled cheese sandwiches call for butter, those conveniently packaged cheese slices or what I like to call food-colored fake cheese and white bread (sugar). It's so simple to take a traditional item like a grilled cheese and swap the unhealthy ingredients for more health promoting ones.

Instead of White Bread substitute for an alternative like Spelt Bread. Stone Mill is popular in most mainstream grocery stores. Spelt is higher in B vitamins and a light enough bread that your kids won't think it's that healthy ;)

Instead of food-colored fake cheese swap it for cheddar goat cheese. Goat cheese is the easiest dairy product to digest. It's properties are closest to mother's milk and it melts well!

Instead of butter try grape seed oil. It's high in anti-oxidants and has a high smoke point.

Instead of sugary Ketchup

try letting your kids dip it in some healthy hummus

or salsa. Usually, as long as they are dipping all is good!

Top 10 Eating-Out Nutrition No-No's

2012-01-11T11:18:00.000-08:00

It's fun to explore a variety of different foods and restaurants, but keep in mind these nutrition no-no's when you eat-out!

1) Drinking liquids with our meal. Drinking too much when eating dilutes digestiveenzymes and slows down digestion leading to bloating, gas, etc.

EatingCorrection: no more pop, or other carbonated beverages. Drink only 1/2 glass ofroom temp water if you must drink. Try drinking 1/2 hour before and 45-1 hourafter a meal

2) Improper Food Combining: Stop eating fruit after a meal! Eating fruitwith or after a starch or a protein can cause fermentation in the gut, whichleads to us feeling more bloated and hungrier sooner than we would if weskipped the fruit.
Eating Correction: Eat fruit in isolation 30 minutes before a meal or 45 minafter. The only exception is papaya, pineapple and mango because of naturaldigestive enzymes that exist in these fruits.

3) Eating something sweet or cold after a meal. Cold foods like icecream should be avoided right after a meal as anything cold or hot can alsoslow down digestive function.

Eating Correction: If you are craving a sweetcold treat wait 45 minutes to give your digestive organs some time to do theirthing.

4) Assuming the named menu item is healthy without asking. Too manyfast food restaurants will label their meals with misleading names like"grilled chicken" when many of these dishes contain more sodium andcalories. If you are watching what you are eating make sure no matter where yougo you can judge for yourself if the food is healthy.

Eating Correction:Read nutrition facts at a fast food joint or if ordering at a restaurant makesure to ask what kind of sauces are used, is there cream? butter? etc. Ifso, you can make it healthier just by asking.

5) Ordering too much food. I know it often all looks so good and weare so hungry by the time we get to the restaurant, but we often go overboardwith the amount we order. An appetizer, entree and dessert these days can equalto a ton more food than is necessary for us to eat. We then feel sluggish,bloated, cranky and sometimes even mad at ourselves, which can lead to anegative emotional connection to food and lack of energy for exercise.

Eating Correction: If you are out withanother person, try ordering 2 appetizers, 1 entree and 1 dessert (30 minslater) or skip dessert all together. This way you won't get as full and you canstill have variety.

6) Adding too many condiments or sauces (that are full of sugar orfat) to our healthy food. Even if you do your best to order that gorgeouslooking salad, if you are drenching it in a processed dressing (bad fat) youare contributing to potential imbalances to your health. Ketchup is probablythe most overused condiment, which adds many empty calories to a meal.

Eating Correction: ask for pure olive oil and vinegar and substitute theketchup for real salsa.

7) Eating dinner too late. Although making a reservation late makes ita little easier to get ready and excited for the evening, eating a heavy meallate can throw off the body's natural way of detoxifying. For example, it takesus about 10 hours to digest beef. Say we eat it at 8:00 p.m. we are stilldigesting our food by 5 a.m. The body can't spend time on detoxing if it isbusy digesting.

Eating Correction: If you want to eat late make it a smallermeal that the body can work on digesting easier. Try to avoid heavy meats lateat night and keep the lighter proteins, veggies and light carbs on your plate.

8) Feeling embarrassed to stay on track with your healthy lifestyle whenwith a group of people. Many feel that they will look stupid if they choosea healthy meal or ask for a substitute when eating out with their friends.

Eating Correction: You health is #1 and there are probably others at thetable that will secretly be really impressed when you care about your healthand it may even inspire them to do more for themselves.

9) Eating only fortaste. We often only think in terms of if we like it or not, but we forgetabout the basic concept that food is our fuel and if we don't start re-trainingour palate to like a variety of tastes we may deny our body of good overallhealth.

Eating Correction: To get started try eating at least one meal a day where you are only thinking about yourhealth. Before you know it you will love the taste of healthy food and all of your meals will be based on your health.

10) Not eating enough raw foods. We tend to overcook everything andforget that raw food contains potent enzymes and nutrients that can reallybenefit us.

Eating Correction: Try eating 50% raw and 50% cooked at your nextmeal and every meal if you want to do something really exciting for yourhealth!

Miranda Malisani
Holistic Nutritionist, Founder of Live Light Nutrition
Nutrition Expert for The Marilyn Denis Show on CTV
miranda@livelightnutrition.com
www.livelightnutrition.com

Wheatgrass Shots & Health Benefits with Miranda Malisani

2012-01-11T10:47:00.000-08:00

Save as Draft

Miranda Malisani's Top 5 Snack Bars

2012-01-11T08:23:00.000-08:00

2012-01-10T13:59:00.000-08:00

HEALTHY CHOCOLATE FLOURLESS CAKE

One of my fav things to do is spend one-on-one time with my son in the kitchen. In this video we made a healthy version of a flourless chocolate cake.

Here's the recipe:
1 Cup Pumpkin
1 Cup Almond Butter
1/3 cup Unpasteurized Honey
1/3 cup Dark Chocolate Chips
2 tbsp Raw Cacao
1 tsp Baking soda
1 tsp Pure Vanilla Extract
1 Egg (Omega 3)
Combine together and bake for 30 mins at 350

Miranda on Slice!

2012-01-09T06:53:00.000-08:00

If you missed me on Gail Vaz-Oxlade's Princess

You can check out the Link here

Miranda on Princess

2012-01-09T06:43:00.000-08:00

Family Nutrition Overhaul

Do your kids view you as a health-nag?

Do you feel that your efforts are totally ignored?

Do you feel confused about what products are really best for your family?

Miranda specializes in helping families make healthy changes together. As a wife and a mother, Miranda understands the demands of a busy schedule and trying to juggle keeping a family healthy.

Miranda offers the following 6 week family package:

Home visit with pantry purge and discussion (min. 2 hour visit)
Private grocery store tour
Subsequent visit
in-home sample cooking
one-on-one time with each family member
weekly check-ins

January Special $695

**travel fee may apply**
contact miranda@livelightnutrition.com 416-846-4887

New Year, New You Package

2012-01-09T06:21:00.000-08:00

Live it!

Making a lifestyle change requires nutrition info and action to carry it out! This package is designed to ensure you stick with it.

Miranda will coach you for 6 weeks and will include:

Initial consultation with specific recommendations designed for you. (in person)
Includes sample menu plans

Weekly check-ins with diet diary review (not in person)

Private Grocery Store Tour

Subsequent Visit

Unlimited emails

January Special $450
Appts at 660 Eglinton Ave East, Toronto

Contact: miranda@livelightnutrition.com or 416-846-4887

My Experience Coaching Dr. Poon Dieters

2011-12-28T14:08:00.001-08:00

I've had the opportunity to see the ins and outs of Dr. Poon's diet through the perspective of the dieter over this past year.

Having a holistic background in nutrition I felt that I was taking a chance in trying to integrate my philosophy about food and eating with supporting those wanting to be on a ketogenic diet (restricting carbohydrate intake sufficiently to cause ketosis)

I don't usually believe in diets because it takes the connection away from the individual in knowing what one's body truly needs for weight-loss to occur. It puts responsibility in the hands of someone else while sticking tight to a one-sized fits all approach of when to eat, what to eat and the time to eat it. But, with 59% of Canadians currently overweight* it is crucial that the weight comes off even if it means using a diet program, which in this case is covered by OHIP.

This was an excellent learning experience for me personally as it gave me the chance to be creative and come up with some ideas to make participants as healthy as possible while on such a restrictive diet.

So here's my top 20 things you should know if you are on this diet:

1) A weight-loss diet does not equal a healthy diet: You can lose weight, which is important for health, but don't confuse this diet with a healthy balanced diet.

2) There is NO one size fits all approach to healthy eating: We are all different, with different biochemical needs.You can use a weight-loss diet to lose weight, but you MUST have a plan after to help yourself to be your healthiest once the weight is gone.

3) Start creating new food routines: When you create NEW healthy routines that become comfortable you've entered into a lifestyle change. An example of a new healthy food routine is having at least one salad per day with a healthy homemade salad dressing. Don't expect that you will be able to keep the weight off if you do not start to create healthy new routines.

4) Reach for good quality pesticide-free vegetables, hormone-free meats, and free-range organic eggs. This diet encourages a high-meat consumption. You are probably eating extra lean meat, but don't forget about looking at the quality of the meat. Often the chemicals and additives found in many products disrupt hormones and can slow down weight-loss.

5) Eating less does not equate to losing more: Many did not know what to eat on Dr. Poon's diet so they decided that you wouldn't eat much at all. This will slow down weight-loss. The body slips into starvation mode and metabolic rate slows. Starving yourself is like having a bad relationship with your body. Trust is broken. Your body does not trust that you will feed it so it holds on to your resources and doesn't let you burn. You need to begin to fuel your body every few hours to bring back trust. The first few weeks or even month of the program you will be re-training your body to accept food more frequently, enjoy new tastes. not need as much sugar and salt, and drinking more water.

6) Just because it is permitted on Dr. Poon's doesn't mean it's right for you: Listen to your body. If you have an upset stomach from the sugar alcohols then stop eating them or if the shirataki noodles aren't sitting right then put them aside. Eating foods that your body finds "poisonous" will not make the weight-loss process easy. One of the most important elements to weight loss is listening to your body.

7) Always choose whole-foods first: Choose foods that are from a natural source. If you only rely on processed products that are full of sugar alcohols and other man-made ingredients it may contribute to vitamin and mineral deficiencies.

8) Just because diet pop is allowed on the program does not make it healthy: Carbonated beverages destroy important enzymes and can leach calcium out of your bones. Choose water!

9) Begin to prep your food the day before: I found that the most successful Dr. Poon dieters or anyone looking to make a change would cook on Sunday or just plan our their meals for Monday, Tuesday and Wednesday. This way you feel you have started the week in a successful way. You will feel in-control and as a result your Thursday and Friday will probably be much better too.

10) To avoid the weight-loss plateau always rotate your food: Don't get stuck eating the same breakfast (egg whites and spinach) and then snack (biscotti), lunch (salad and grilled chicken) snack (cheese and flax bread) Dinner (Fish and Broccoli) Change it up. This is important. To maintain your health while on this plan you have to search for the healthiest items (most nutrient dense) and eat it on a rotation basis. This means breaking down the constructed notion of what breakfast looks like, lunch and so on. You know you can have a protein and vegetable and unlimited leafy greens, so eat this anytime of day that you need to. I would always try to reach for the best quality meats, fish. Ones that are free of hormones and other preservatives. Try to look for wild or farmed fish at least 75% of the time.

11) Take another look at the leafy greens section: Most of the participants in my sessions overlooked Swiss Chard, Kale, Collard Greens, Arugula, Dandelion Greens, Cabbage. These and many more are permitted on the program and they are nutrient gems! Check out this website for some easy recipes that include leafy greens. http://www.whfoods.com/recipestoc.php

You may have to slightly change each recipe to make it more Dr. Poon friendly, but it is an amazing resource that will help you to become more empowered about what you are putting in your body.

I made one of the recipes from this website on the Marilyn Denis Show, with just a few small changes. You can check that out here:

Miranda on The Marilyn Denis Show

12) Do not keep yourself on a phase longer than you need to: I saw that many would jump back and forth from phase one to phase two because they would gain some weight from choosing some unhealthy carbohydrates. Learn to recognize the difference between a simple carb and a complex carb. Simple carbs spike your blood sugar leading to a sugar syndrome. Your body is looking for nutrients but cannot find any in most simple carbs. Complex carbs create a slow release of energy in your body.

13) Don't get down on yourself: I have spoken with many wonderful people over this year who's efforts should have made them feel pride and excitement. But instead, I often heard anxiety and disappointment. Sometimes when you are so focused on the end goal you miss the small victories that make the weight-loss journey one of a lifestyle change. Do not get fixated on the number on the scale only. Remember that true weight loss requires a change not only in the physical, but emotional and mental constructs. If you feel that you have always been overweight and you can only see yourself being overweight it may be the hardest challenge to lose the weight because you believe that you will always be overweight.

14) Be the leader of change in your social circle: I often heard comments about it feeling embarrassing or upsetting to be out with friends while being on a strict diet. There are probably many people in your circle who are looking for motivation to lose weight. They may come off in a peer pressuring kind of way where they want you to eat more or criticize you for what you are doing. Stand strong and offer them support if they want to do the same.

15) Feed yourself with good quality thoughts, not just good quality food: It's a daily practice to change your lifestyle. Remind yourself about this everyday. Post sticky notes around your home or office, start a gratitude journal and write in it first thing in the morning and in the evening. I like to call this a daily gratitude sandwich. These daily positive thoughts are holding together your energy even if you have a stress-filled day. You may want to start a wellness board in your home (kitchen is a great place for it) write down positive affirmations like:

"Weight loss is effortless"

"I am in control of my eating"

"I am creating new food routines and they will become comfortable again"

"I am healthy"

" I am now ready to deal with my inner and outer self"

"I am so grateful for________"

16) Change your food-attitude: If you feel that eating healthy is a burden and you are missing out on better tasting food then you are trapping yourself into eating for taste and not for health. When you begin eating for your health you will start to find the amazing enjoyment in good for you food.

You don't feel like you are depriving yourself, you feel responsible to yourself.

17) Learn to look at food as fuel: You will need this fuel the rest of your life. This will never change. When you make the decision to accept this, all efforts will get easier. You will know that good fuel will help you to be healthy and poor fuel with contribute to health issues.

18) Keep your digestion flowing: With the increase in heavy meat consumption bowel movements become slower. This will make it harder for the body to absorb the important nutrients and remove the toxic waste. Due to the acidic nature of meats try to balance it out with alkaline greens to ensure a healthy PH balance.

19) Read Labels. Dr. Poon's program focuses on low-carb, low fat and minimal sodium. This is a great website to help you to understand what foods to avoid based on his criteria of low carb. Just search a food and see the macro and micro nutrients http://nutritiondata.self.com/

20) Look a little deeper: Louise Hay is a amazing meta-physical lecturer who has conducted extensive work on understanding how emotions manifest our physical symptoms or issues. When it comes to weight-gain Louise believes that we gain to protect our self from whatever pain we are experiencing. For one to get past the diet mentality and into a lifestyle change, it may be important to look deeper at trapped emotions and be willing to work through old patterns. You Can Heal Your Life, is a book and now movie that I recommend you look into for more uplifting information/

http://www.youcanhealyourlifemovie.com/http://www.youcanhealyourlifemovie.com/

*Stats Canada, 2011 Obesity rates in Canada

Miranda Malisani
Holistic Nutritionist, Founder of Live Light Nutrition
Nutrition Expert for The Marilyn Denis Show on CTV
miranda@livelightnutrition.com
www.livelightnutrition.com

Healthy Holiday Eating

2011-12-14T15:05:00.000-08:00

It’s the Holiday Time! There’s a chill in the air, bright lights on the streets and festive frolicking at every mall. There is also holiday treats in the office at work, tins of sugary temptations at home and parties to go to with an abundance of heavy food options. Although it is a cheerful time of year it can also be a guilt-ridden stressful time because of the lack of control surrounding food you may feel during the holidays.

You may wonder, how you are going to enjoy yourself and not gain weight?

You may think about it so much that you just say:

“Whatever! The holidays only come once a year so I am going to eat whatever I want and then worry about it in January.”

I like to call this the Food Trap Layaway. It’s the one responsible for the yo-yo cycle of weight-gain. It’s the same as the buy now, pay later purchases we make.

As much as you tell yourself you will put money aside, or you will eat better tomorrow it is just so hard to put it into action.

It is no wonder that January is the most depressing month of the year.

This holiday season, I encourage you to change your self-talk to:

“I am going to be in-control of my food decisions and I am going to enjoy doing so”

You have it in you, just make the connection this time around.

Changing your perception about eating will help you to become more responsible for your health. You will start to relate more to the feeling of giving your body good quality fuel rather than feeling bummed out that you have to deny yourself that gooey piece of Aunt Carol’s Sweet Potato Pie.

Changing your food attitude can create a feeling of empowerment and excitement that makes the holidays just as joyous.

This season, eat for health, rather than how it hits your palate.

All the best for a healthy and happy 2012!

Miranda Malisani
Holistic Nutritionist, Founder of Live Light Nutrition
Nutrition Expert for The Marilyn Denis Show on CTV
miranda@livelightnutrition.com
www.livelightnutrition.com

NUTRITION EXPERT FOR THE MARILYN DENIS SHOW

2011-11-03T16:02:00.000-07:00

Catch Miranda as a regular on The Marilyn Denis Show on CTV
Live at 10 a.m.

The Marilyn Denis Show!

2011-01-07T06:25:00.000-08:00

Check me out on The Marilyn Denis Show on January 26th 10 a.m.

I will be showing you how to Bust the Winter Blues with 90 Second Breakfasts!

You don't want to miss this!!!

The Connection Between Food & Mood

2010-11-11T07:41:00.000-08:00

Holistic Nutrition is more than just about understanding how food is absorbed, digested and eliminated. It addresses that certain foods can contribute to an emotional reaction; the link between food and mood. It also goes as far as to demonstrate that emotional health is linked to physical ailments.

There are certain foods that contribute to releasing the "feel good" hormones. They were well aware of this in the Middle Ages, using elderberries, quince and dates to ease depression. Lettuce and chicory were offered to reduce anxiety. Today, during emotional times, many reach for starchy foods such as breads, potatoes, and pasta as it helps to contribute to serotonin synthesis. This may be why a dieter who chooses to cut out carbs often spirals into depression, and then uses food as an emotional pick-me-up and often gains the weight back and more.

Chocolate is on top of the "feel-better-foods" list. A recent study at the University of California, San Diego School of Medicine found that the women and men who showed depressive symptoms reached for more chocolate than the others who showed no depressive symptoms. The study revealed that participants who were depressed ate 12 servings of chocolate a month, where as participants who were not depressed averaged 4 servings of chocolate per month. Chocolate stimulates the brain's opiate production, which contributes to mood and behavioural changes. Many also get satisfaction from chocolate purely on liking the taste, which leads to emotional gratification.

Food sensitives and allergies play a big part in overall mood regulation. An individuals genetic predisposition can contribute to how and where a sensitivity or allergy manifests in the body. Gluten (wheat) and casein (milk) have been found in some individuals to be digested into opiates. Individuals can experience many symptoms or conditions including depression, aggression and attention deficit disorder. Specialists have also revealed that there is a connection between allergies and defined mental illness. Dr. Philpott, a US allergy expert, examined 250 emotionally disturbed patients for a possible presence of food/chemical allergies. He found that out of 53 patients diagnosed as schizophrenic, 64% reacted adversely to wheat, 50% to cow's milk. If you are seeking nutrition guidance, it is crucial that you work with a practitioner that can help you to identify the foods that could be causing disruptions in your body and foods that can help increase your health potential.

There are so many whole foods that are made up of important nutrients that help to increase cognitive function, ease mood swings and reduce anxiety. For example, the potassium in a banana can make us feel more calm and the omega 3's in walnuts are important for nervous system support. Having knowledge of these types of whole foods can help one in dealing with mood disturbances. Those who have this understanding may avoid having to resort to synthetic versions of regulating opiate production.

Understanding the foods that will help to regulate mood is just half of the equation. The other half resides in the ability to cope with what life throws at you.

Most everyone has a specific area in their body that displays weakness when experiencing an emotional or stressful event. Many get a sore stomach, and aren't able to eat, or can't stop eating. This is a common occurrence. Have you ever wondered why this manifests in the stomach? Louise Hay, one of the founders of the self-help movement believes that the stomach is not just a place for digesting food, but for digesting life. Suggesting that many feel stomach pains occur when one is fearful of the new, dreading change or not feeling emotionally nourished. Connecting emotional feelings with physical symptoms is in important element in healing. Hay also believes that repressed emotions can manifest into disease if not addressed. Therefore, this element is just as important as eating healthy and being active. Without addressing the emotional connection true health may not be achieved.

When working with a health practitioner it is important that all of these aspects are identified in order to improve overall health. A nutrition plan is only half complete if it just contains foods. Make sure to work with someone who believes your emotional health is as important as your physical health.

Human Solutions Humanes - Food and Mood -. Retrieved Nov. 7, 2010 http://www.wilsonbanwell.com/articles/food_and_nutrition/about_food_and_mood.htm

University of California - San Diego (2010, July 3). People with depression eat more chocolate, a mood food. ScienceDaily. Retrieved November 7, 2010, from http://www.sciencedaily.com /releases

/2010/04/100426181716.htm

International Guide to the World of Alternative Mental Health. Brain Allergies, Patrick Holford. Retrieved on Nov. 7, 2010 http://www.alternativementalhealth.com/articles/brainallergies.htm

The official website of Louise Hay. http://www.louisehay.com/ Retrieved on Nov. 11, 2010

That's Yummy Mummy!

2010-11-03T08:53:00.000-07:00

Introducing foods for the first time to your baby can be an intimidating task.

What to introduce?

How to introduce it?

Do I make it fresh or use commercial food?

Will it constipate them?

Will they be sensitive to it?

What if they don't like it?

All normal thoughts to have.

Here are some important things to consider when introducing new foods:

1. Watch for any signs of sensitivity including: rash, runny or congested nose, watery eyes, constipation, diarrhea, severe mood changes. Many health practioners recommend introducing one food for several days to monitor any of these signs or symptoms. If there are repeated signs then remove the food and wait to re-introduce.

2. Many commercial starter foods tend to be on the constipating side (brown rice, bananas, sweet potatoes, apples, etc) make sure to keep an eye on digestive function. Just because the jar says starter doesn't mean your baby should be consuming if it's causing a digestive or another type of reaction. Turn on your parent intuition and start from there.

3. Preparing homemade foods helps to provide extra nutrients for your baby. Fresh foods have higher amounts of vitamins and minerals than commercial foods. These foods can have extra additives, sugar and sodium. Make sure to research baby food companies and choose ones that offer more wholesome ingredients.

4. Make eating time one of exploration. When your baby is ready, introduce a variety of different tastes. You have a window of opportunity to accustom your baby's palate to appreciate taste diversity. Try not to rely soley on sweet foods. Introduce sour (plain goats yogurt), mild spice (curry), bitter (rapini). At first your baby may reject these foods, but keep on trying and you may just be surprised. Introducing a variety of foods at an early age not only helps to maintain a balanced diet, which encourages a healthy constitution, but it also makes your life a lot easier in the long run in terms of food prep!

5. Add superfoods to your baby's diet. Avocados are a great source of monounsaturated fatty acids (health promoting fats) as well as potassium, vitamin E, B Vitamins and fibre. Not to mention it is easy to eat and easy to prepare.

6. Avoid ALL commercial foods that list SUGAR as a primary ingredient. Sugar in an anti-nutrient and impairs immune system function. During such times of growth and development added sugar is not wise in a baby's diet.

7. Offer healthy grains such as Quinoa and Millet. These grains offer many nutrients and are also easy to eat and easy to prepare. It is wise to invest in a blender or small food processor (magic bullet) you can blend the grains with breast milk, formula or a variety of other foods that you have introduced to your baby.

*It is always best to check with your health practitioner before introducing any new foods into your baby's diet. Please be sure to discuss the introduction of potential allergenic foods with your pediatrician.

By: Miranda Malisani, Holistic Nutritionist

www.livelightnutrition.com

Attention All 2010/2011 Brides

2010-10-20T05:53:00.000-07:00

Lose Weight Before Your BIG Day

		It's the day you have waited for your whole life. You imagined yourself walking down the aisle in the most beautiful gown with your hair and make up perfect and everyone watching you. It's your moment.

There's only one problem. You didn't envision yourself carrying extra weight and this is getting in the way of your dream.

What can you do?

You can starve yourself hoping that you will lose the weight and just deal with having no energy, and risk getting sick for your special day

You can eat only celery and drink lots of water promoted by low-cal diets. Lets hope that you will not lose your hair and nails that you really need for your wedding day and after for that matter

Force yourself off of carbs and become a moody mess, thus causing that huge wedding fight with your future mother-in-law, that you just don't need

Or you can empower yourself with a realistic plan that is personalized to your weight loss needs.

A plan that:

looks at the "whole picture" and what you need as an individual to lose the weight

helps to minimize the stress you are experiencing

helps to boost your immunity to ward of illness for the day and the honeymoon (many brides end up sick on their honeymoon due to the after effects of stress)
offers you continual, round the clock nutrition and wellness support
comes into your home for assessment. With your crazy schedule you don't need to leave the house for the umpteenth time (travel fee may apply)
offered by a Holistic Nutritionist who is passionate about helping others to realize their health potential and really cares about your weight loss success
Costs less than the average diet clinic

Live Light Nutrition offers the following bridal packages:

Gorgeous & Glowing (8 Weeks) $600

-Nutrition assessment

-Personalized plan with 10 weeks of nutrition guidance, menu plans, recipes

-Immune boosting and stress combating information

-Pantry purge

-Grocery store tour

-Unlimited emails/phone calls 24/7

-Ongoing nutrition support

Sleek & Slim (10 Weeks) $750

-Nutrition assessment

-Personalized plan with 10 weeks of nutrition guidance, menu plans, recipes

-Immune boosting and stress combating information

-Pantry purge

-grocery store tour

-unlimited emails/phone calls 24/7

-ongoing nutrition support

* All prices subject to applicable taxes

Contact miranda@livelightnutrition.com

or 416-846-4887

for your free, no obligation conversation about what service or package is best for you. Ask about discounts for joining with your partner or friend.

Need more info?
www.livelightnutrition.com

LAST DAY!! October 18th (7 Day Fall Detox)

2010-10-17T17:31:00.000-07:00

Upon Waking: Half a lemon squeezed into room temperature 8 oz pure water

1/4 tsp probiotic (optional)

Within 40 minutes of Waking: Smoothie (plain yogurt, almond milk, raw honey or agave syrup, raspberries, blueberries & banana)

40 mins After Breakfast: Glass of 1/2 pure water, 1/2 unsweetened cranberry juice

Mid Morning Snack: Handful of pumpkin seeds and walnuts

30 mins Before Lunch: Glass of 1/2 pure water, 1/2 unsweetened cranberry juice

1 Tbsp of flax oil

Lunch: Anti-biotic free chicken and vegetables (red peppers, onions, lettuce and tomatoes) in a whole grain wrap (brown rice, spelt, multigrain) with organic greens dressed with lemon and olive oil.

If thirsty with lunch choose room temperature water only

Mid-Afternoon Snack: Peach or apple

30 mins Before Dinner: Glass of pure water

Dinner: 4oz of dill and lemon snapper fillets, medley of snap peas, squash of your choice, and red swiss chard.

If thirsty with dinner choose room temperature water only

Snack: Dried cranberries and apricots

Day 6 -October 17 (7 Day Fall Detox)

2010-10-16T17:25:00.000-07:00

Upon Waking: Half a lemon squeezed into room temperature 8 oz pure water

1/4 tsp probiotic (optional)

Within 40 minutes of Waking: Spelt or kamut, or rye toast with almond butter

40 mins After Breakfast: Glass of 1/2 pure water, 1/2 unsweetened cranberry juice

Mid Morning Snack: Pear

30 mins Before Lunch: Glass of 1/2 pure water, 1/2 unsweetened cranberry juice

1 Tbsp of flax oil

Lunch: Organic greens with black beans, avocado, red pepper and tomatoes. Dressed with lemon and olive oil.

If thirsty with lunch choose room temperature water only

Mid-Afternoon Snack: 1 hard boiled free-run egg

30 mins Before Dinner: Glass of pure water

Dinner: 4 oz scallops sauteed in preservative free broth with scallions, minced garlic, fresh parsley with quinoa salad ( quinoa, yellow peppers, onions, artichoke, and water chestnuts. Use grapeseed oil and apple cider vinegar for dressing)

If thirsty with dinner choose room temperature water only

Snack if Desired: Plain yogurt

**1 cup of green tea is an acceptable replacement for coffee**

Day 5 - October 16 (7 Day Fall Detox)

2010-10-15T16:56:00.000-07:00

Upon Waking: Half a lemon squeezed into room temperature 8 oz pure water

1/4 tsp probiotic (optional)

Within 40 minutes of Waking: Steel cuts oats with raw honey and pecans.

40 mins After Breakfast: Glass of 1/2 pure water, 1/2 unsweetened cranberry juice

Mid Morning Snack: Peach

30 mins Before Lunch: Glass of vegetable juice (freshly juiced best)

Lunch:Vegetarian sushi rolls (avocado, cucumber, carrots, radish) try to find brown rice rolls or organic greens with avocado, assorted veggies and with pure lemon and olive oil

If thirsty with lunch choose room temperature water only

Mid-Afternoon Snack: Handful of almonds or pure almond butter with whole grain crackers.

30 mins Before Dinner: Glass of pure water

Dinner: Anti-biotic free turkey or chicken with spaghetti squash, spinach, and carrots. Season with herbs and spices (no packaged sauces)

If thirsty with dinner choose room temperature water only

Sweet Snack: Dates

Late Night Snack if Desired: air blown popcorn with flax oil and sea salt

**1 cup of green tea is an acceptable replacement for coffee**

Day 4 - October 15 (7 Day Fall Detox)

2010-10-14T17:58:00.000-07:00

Upon Waking: Half a lemon squeezed into room temperature 8 oz pure water

1/4 tsp probiotic (optional)

Within 40 minutes of Waking: 2 poached or scrambled free-run eggs with sliced tomatoes, 1 piece of whole grain bread (optional)

40 mins After Breakfast: Glass of 1/2 pure water, 1/2 unsweetened cranberry juice

Mid Morning Snack: 1/2 of blueberries, or handful of pumpkin seeds

30 mins Before Lunch: Glass of vegetable juice (freshly juiced best)

Lunch: Wild salmon sandwich or tuna sandwich with avocado and organic greens (whole grain bread)

If thirsty with lunch choose room temperature water only

Mid-Afternoon Snack:Veggie sticks or Vega or Lara Bar

30 mins Before Dinner: Glass of pure water

Dinner: Lentil vegetable soup (homemade if possible) or brown rice and mung beans with green vegetable of your choice.

If thirsty with dinner choose room temperature water only

Sweet Snack: Pineapple or 3 squares of 70% dark chocolate

Late Night Snack if Desired: Banana or plain yogurt

**1 cup of green tea is an acceptable replacement for coffee**

Day 3 -October 14 (7 Day Fall Detox)

2010-10-13T18:46:00.000-07:00

Upon Waking: Half a lemon squeezed into room temperature 8 oz pure water

1/4 tsp probiotic (optional)

Within 40 minutes of Waking: Quinoa flakes or millet with rice milk, almonds and cinnamon

40 mins After Breakfast: Glass of 1/2 pure water, 1/2 unsweetened cranberry juice

Mid Morning Snack: 2 kiwis

30 mins Before Lunch: Glass of 1/2 pure water, 1/2 unsweetened cranberry juice

Lunch: Grilled vegetable and goat cheese on spelt bread or brown rice wrap.

If thirsty with lunch choose room temperature water only

Mid-Afternoon Snack: Veggie sticks with hummus dip

30 mins Before Dinner: Glass of pure water

Dinner: Anti-biotic free beef stir fry with your favorite vegetables choose from (fresh garlic, bell peppers, onions, celery, tomatoes, mushrooms, spinach, water chesnuts, baby bok choy) season with fresh herbs (cilantro, thyme, basil) sea salt and pepper.

If thirsty with dinner choose room temperature water only

Sweet Snack: Enjoylife allergen free Chocolate chip cookies or Sweets from the Earth Vegan Carrot Cake

Late Night Snack if Desired: Air blown popcorn with flax oil and sea salt, or plain yogurt

**1 cup of green tea is an acceptable replacement for coffee**

Day 2 - October 13 (7 Day Fall detox)

2010-10-12T17:30:00.000-07:00

Upon Waking: Half a lemon squeezed into room temperature 8 oz pure water

1/4 tsp probiotic (optional)

Within 40 minutes of Waking: Spelt or kamut toast with avocado and tomato

40 mins After Breakfast: Glass of 1/2 pure water, 1/2 unsweetened cranberry juice

Mid Morning Snack: Peach

30 mins Before Lunch: Glass of 1/2 pure water, 1/2 unsweetened cranberry juice

Lunch: Organic greens, with steamed brocolli, 4oz wild salmon with lemon and dill, tbsp of flax oil drizzled over

If thirsty with lunch choose room temperature water only

Mid-Afternoon Snack: handful of almonds

30 mins Before Dinner: Glass of pure water

Dinner: Lentil and wild rice pilaf, with steamed kale and portobello mushrooms

If thirsty with dinner choose room temperature water only

Sweet Snack: 3 squares of 70% dark chocolate

Late Night Snack if Desired: Small bowl of plain yogurt, raspberries or blueberries

**1 cup of green tea is an acceptable replacement for coffee**

Day 1 - October 12 (7 day Detox)

2010-10-11T12:35:00.000-07:00

Upon Waking: Half a lemon squeezed into room temperature 8 oz pure water

1/4 tsp probiotic (optional)

Within 40 minutes of Waking: 1/2 cup steel cut oats or millet with almond milk, walnuts, cinnamon and touch of maple syrup

40 mins After Breakfast: Glass of 1/2 pure water, 1/2 unsweetened cranberry juice

Mid Morning Snack: Pear

30 mins Before Lunch: Glass of 1/2 pure water, 1/2 unsweetened cranberry juice

Lunch: Organic greens, 4oz anti-biotic free grilled chicken with lemon or apple cider vinegar and cold pressed olive oil

If thirsty with lunch choose room temperature water only

Mid-Afternoon Snack: Handful of pumpkins seeds or carrot and celery sticks

30 mins Before Dinner: Glass of pure water

Dinner: Brown rice pasta with tomato basil sauce with zucchini, spinach, onions, garlic with or without soft goat cheese

If thirsty with dinner choose room temperature water only

Late Night Snack if Desired: Small bowl of plain yogurt or air blown popcorn (use olive oil or flax oil instead of butter)

**1 cup of green tea is an acceptable replacement for coffee**

Recommended List for Fall 7 Day Detox

2010-10-04T19:50:00.000-07:00

Beverages

Pure Water

Unsweetened Pure Cranberry Juice

Green Tea

Vegetable Juice

Almond or Rice Milk

Fruit

Lemons

Avocado

Organic Apples

Organic Pears

Organic Blueberries and/or Raspberries

Pineapple and/or Papaya

Vegetables

Organic Salad Greens

Tomatoes

Celery

Cucumber

Squash (Butternut, Butter Cup, or Spaghetti)

Broccoli

Kale

Organic Salad Greens

Sweet Potato

Swiss Chard

Onions

Garlic

Spinach

Carrots

Daikon or Dandelion Root

Zucchini

Peppers

Protein

Wild Salmon

Wild Fish of your choice

Free Run Eggs

Vegetable or Chicken Broth free of preservatives and additives

Anti-biotic free, grass fed-chicken or turkey

Almonds

Walnuts

Pumpkin seeds

Lentils

Aduki Beans or Mung Beans

Black Beans

Grains

Millet

Quinoa

Wild Rice

Brown Rice Pasta

Oats

Whole Grain Bread (Spelt, Rye, Kamut)

Dairy

Plain Organic Cow's or Goat's Yogurt

Goat Cheese

Fresh Herbs & Spices

Basil

Parsley

Cilantro

Cinnamon

Cayenne

Supplement/Misc.

Flax Oil or Good Quality Fish Oil

Extra Virgin Olive Oil

Grape Seed Oil

Apple Cider Vinegar (with Mother)

Maple Syrup or Agave Nectar

Good Quality Probiotic

Dark Chocolate (over 75%)

**Avoid foods with known sensitivities/allergies**

Check back Oct. 11th for instructions on the first day of the cleanse.

7 Day Fall Detox

2010-10-04T06:18:00.000-07:00

by: Miranda Malisani, Holistic Nutritionist

Summer was fun! Maybe a little too much fun? You might have consumed too many smokey BBQ burgers with extra bacon and cheese, one too many slices of wedding cake, and a few more glasses of sangria than anticipated. As a result, your body might be more acidic than it should be. You may be low on energy, craving sweets and carbs for quick fixes leaving you feeling completely drained by the end of the day.

The leaves are now changing, the air is turning brisk and before you know it you have that sniffle back in your nose. You feel it every year and usually it turns into a viscous head cold, flu or sinus infection.
Break the cycle this year.
The fall season brings with it many challenges to fight off many respiratory illnesses, viruses and pathogens. Be prepared this year.

It's time to cleanse your body and build up your immune strength.

Join Live Light Nutrition

for a 7 day fall detox

This cleanse is for everyone as it is gentle and easy to follow.
It is based on reducing processed refined foods and introducing more cleansing whole foods.

I will post a list of some of the ingredients before we begin the cleanse so you can prepare.
Everyday I will post food, beverages, and supplements for the following day.
Leave your comments or questions on this blog, facebook or twitter.

The detox will start on Tuesday October 12th
The recommended list will be posted shortly.

Weighing Your Options

2010-09-19T07:27:00.000-07:00

It's no surprise that most people are constantly fighting with their jeans to fit. We eat more, exercise less, rely on packaged foods rather than whole foods and have higher stress levels than ever before. Most importantly, we have ignored the messages our body's are trying to tell us. We have lost the ability to distinguish the signals of failing health and then get surprised when an illness pops up. We then expect that someone else should fix us, and get frustrated when it takes too long or can't find the answers to your health dilemna.

At what point do we take responsibility for our own health.

Statistic Canada reports that "during the 2007-to-2009 period, just under 38% of adults were at a healthy weight. About 1% were underweight, 37% were overweight and 24% were obese." The overweight and obese percentages have increased since these reports. According to a health survey conducted by the University of Ottawa, the latest analysis shows that 48% of adults were overweight (with a BMI of 25 to 29.9) and 26% were obese (with a BMI of 30 and over).

With these high numbers comes a slew of weight loss programs, products, gadgets, pills, potions and surgeries. Although there are many products and methods to help one lose the weight, in general a one-sized fits all approach to weight loss just doesn't cut it.

It's very simple. We all gain it in different ways, how can we expect to lose it in the same way.

There are many weight loss programs that help one to dramatically lose the weight. It comes off faster than anyone could imagine. Unfortunately, weight is not the only thing that comes off. Being on such a low calorie diet can cause hair loss, nail loss, and general loss of health. Simply put, the body goes into starvation mode called Ketosis. This occurs when our glycogen stores run out and our body begins to produce ketones for energy. During this time, we feel less hungry and eventually our metabolic rate slows down. High ketone levels can be toxic, making the blood more acidic. With this elevated level, damage can occur to the kidneys and liver.

These quick fix diets are a recipe for disaster.

The key to weightloss is working with a health practitioner who can work with your individual metabolic needs, create a program that suits your lifestyle and one that takes into consideration your emotional, and physical state.

Live Light Nutrition offers programs that are personally customized.We work with you to set goals and coach you throughout the entire program. You health is too important to leave it in the hands of someone handing you a one-sized fits all approach.

Recipe For Good Looks

2010-09-17T05:42:00.000-07:00

With the fall approaching and the 35th annual film festival upon us, some basic measures are in order to look your best as the days become shorter and cooler. Here are our recommendations:

1. Get enough sleep. Lack of sleep is the most frequent cause of dark circles under the eyes, headaches and poor skin tone.

2. Drink 8-10 glasses of pure water throughout the day.

3. If you are going to parties and late film screenings, try and stay away from junk food and soft drinks. That will bloat your stomach (not flattering if trying to look like a star), possibly give you indigestion and perhaps some acne the next day.

4. Go easy on other beverages: Excessive alcohol drinking and smoking are also counterproductive to achieving good looks. You can still have fun by doing things in moderation, i.e. no binging.

5. Assist your liver and colon with detoxification. Some artichoke, chelidonium and dandelion herb mix will be quick and efficient. I also like to use homotoxicology for gentle and effective cleansing. Our detox kit containing liver, kidney and bowel remedies added to a bottle of water go a long way in gently cleansing your system.

6. For fall and winter it is essential to have optimal levels of Vitamin D especially living in northern climates such as Canada. For a radiant appearance, we also recommend a combination of Vitamin D, C and E as well as some fish oil supplements.