Learning something new

A journey of 1000 miles begins with a single step. –Chinese proverb

As children, we are trying new things all the time: Piano, ballet, scouts, baseball, hockey, art, you name it. But as adults, as time passes, it becomes increasingly more difficult to take on learning a new skill, to take that first step.

You’ve probably heard that it takes 10,000 repetitions to master a skill. This number can be intimidating if you are just starting out. If you’re already in the martial arts and it’s a lifestyle for you, 10,000 repetitions is just part of the journey. But what about starting something new? This idea of so many repetitions can be daunting.

In the beginning, you always feel stupid. You can’t do it and you know you suck at it. So the major barrier is fear. The barrier isn’t intellectual, it’s emotional. Nobody likes to feel stupid.

I admire those who are accomplished at one skill (take karate, for example) and decide to become beginners in another related, but different skill, like Modern Arnis. This takes courage. 

But what if you knew that it only takes 20 hours (number of repetitions depends on the task) to learn a new skill? You might be more inclined to take that first step. Josh Kaufman, a teacher who specializes in teaching practical skills, has discovered that 20 hours is the tipping point for learning a new skill. Now mastery, that’s a different kettle of fish. We’re back to 10,000 repetitions. Obviously learning something and mastering it are two different orders of magnitude. It's the doing that is important. If you love it enough, you will stick with it and develop mastery. If you don't, move on to something else. It's the journey that counts.

Decide what you want to learn and start now. What’s your thing? Go out and do that thing. It only takes 20 hours. And have fun!

Life ain’t easy; train anyway.

Fruit - good or bad?

One of my pet peeves is hearing people say fruit is bad because it’s full of sugar. Sugar is bad ergo fruit is bad. Sugar's sugar... or is it?

Yes, fruit contains a fair amount of sugar but that’s hardly a reason for avoiding it.  If you are diabetic, you might have to limit it but for most folks fruit is a highly nutritious snack full of antioxidants, vitamins and fibre.

A related question about fruit came up recently in regard to cancer. You've probably heard before that sugar feeds cancer, right? Well, that's true.  It doesn't mean that sugar necessarily "causes" cancer in the first place, but if your immune system is weak from other aspects of life (stress, poor nutrition, etc.), and you're exposed to chemicals in food or the environment (or radiation) that are known to cause cancer, then you're giving your body the perfect set of conditions to actually develop cancer by eating sugar.

Which begs the question: "Can I eat fruit if I'm trying to prevent cancer, or can a friend that's fighting cancer eat fruit and not add fuel to the fire with extra sugar?"

That's actually a great question, and one that I pondered as well.  According to the documentary The Truth about Cancer”, the answer is yes, you can eat fruit and still prevent cancer. In one of the episodes, one of the world's top experts in natural cancer research talks about the differences between right spin and left spin sugars.

Without getting too technical, the basic thing that he talked about was that processed sugars (from table sugar, corn syrup, and other junk food sugars) are the ones that actually feed cancer in your body, but the types of sugars that are naturally in an antioxidant-rich fruit do not actually help to feed cancer.  The sugars in fruits are more "neutral" instead... and in fact, some fruits that have high antioxidant levels (such as berries) are particularly powerful in the fight against cancer even though they do contain moderate amounts of natural sugar.

Keep in mind that to benefit from fruit, you need the WHOLE fruit (including the fiber), not just the processed fruit juice.  Consuming large amounts of concentrated sugar in fruit juices is never a good idea, whether we're talking about weight gain, diabetes, or cancer.

I hope this puts that idea to rest. Fruit is not bad. In fact, a diet high in fruits and vegetables is the most powerful proactive step you can take to prevent certain forms of cancer. And if you don’t get enough vegetables, the good news is that many fruits rival even the best vegetables at lowering your risk of getting cancer. Eating 2 vitamin C-rich fruits and 2 other fruits a day is recommended.

Gallstones

Today I’m writing about gallstones because, along with kidney stones, this is one of the most common condition that occurs from imbalances in the body. As mentioned last week, kidney stones are the result of an imbalance of magnesium and calcium. As with so many health conditions, if disorders like these result from imbalances, then it stands to reason that preventing them is potentially within our control. Correcting the imbalances may be all it takes to prevent these conditions from arising. Let’s look at the tiny organ that works alongside the mighty liver: the gallbladder.

The gallbladder is part of the digestive system. Located next to the liver on the right side of the abdomen, the gallbladder plays an important role in digestion, that of storage. Bile is produced in the liver and stored in the gallbladder until it is needed for digesting fatty foods in the duodenum of the small intestine. While bile is synthesized in the liver, it is regulated by the gallbladder. The role of bile is to emulsify fats. It breaks down large fat globules into tiny droplets to prepare them for digestion by pancreatic enzymes.

The liver, along with the kidneys, is a filtering organ of the body. The more fats and toxins ingested, the more impaired its metabolic functions become.A sluggish liver or gallbladder means that not enough bile reaches the duodenum. 

Gallbladder removal is the most common operation in North America. Every year, more than 50,000 people in Canada undergo surgery to remove their gallbladders because of gallstones.

Why is this?

The most common cause of liver/gallbladder problems is an excess consumption of fatty food, starches and junk food. The most common triggers of gallbladder attacks are caffeine, chocolate, eggs, dairy products (especially ice cream) and greasy or deep fried foods.

Of course, the kind of dietary fat consumed is important. Consuming polyunsaturated and monounsaturated fats (fats that are liquid at room temperature) while maintaining a healthy weight helps reduce the risk of developing gallstones. Fatty fish like salmon, mackerel, herring and trout are good examples of the right kind of fats for the gallbladder and the whole body.

Avoid sugar. People who consume an excessive amount of sugar are much more likely to form gallstones. Avoid all animal fat and meat, saturated fats, full fat dairy products, fried foods, spicy foods, margarine, soft drinks, commercial oils, chocolate, and refined carbohydrates.

Rapid weight changes can cause gallbladder problems. Repeatedly losing and gaining weight due to dieting increases the risk of gallstones and the necessity for surgery by as much as 70 percent. Physical activity may reduce the risk of gallstones.

An under-functioning liver/gallbladder will interfere with the absorption of essential fatty acids and with the metabolism of the fat soluble vitamins A, D, E, and K. An inadequate flow of bile will affect the elimination of many toxic substances from the body.

Pure apple juice can be taken over a period of several days to cleanse the  liver and gallbladder. Pear juice and beet juice also cleanse the liver.

Approximately 80% of all gallstones show no symptoms and may remain hidden for years. Once symptoms arise, they persist and increase in frequency. Symptoms may include right upper quadrant abdominal discomfort or sharp pain, gas or fullness after a heavy meal. The pain may also spread to the chest, shoulder, neck or back. In addition to these symptoms, stones expelled from the gallbladder during contraction may become lodged within the bile duct leading to infection of the bile duct or gallbladder.

It is my hope that learning about these symptoms and triggers will help you to identify disorders you may be experiencing and give you ways to feel better. There are further dietary and lifestyle changes that can address gallbladder issues that go beyond the scope of this blog. It's worth reiterating that that the large majority of gallstones produce no symptoms and require no treatment. I urge you to discuss any recommended treatment with your doctor and surgeon and make sure an operation is absolutely necessary before proceeding.

Easy Vegetable Barley Soup

Yes, this is the second barley soup recipe I have shared. What can I say, I love barley soup. But this one is even better and easier to make. Vegetable broth, barley, and lots of veggies make this soup hearty and filling. I use and recommend organic products. The combination of curry and other spices makes it taste surprisingly different. It’s flavourful but not spicy-hot. 

Prep time: 15 min            Cook time: 90 min            

Ingredients

2 litres vegetable broth

1 cup uncooked barley

3 small carrots, chopped

2 stalks celery, chopped

1 zucchini, chopped

1 onion, chopped

3 bay leaves

1 796-mL can diced tomatoes with juice

1 398-mL can garbanzo beans, drained

1 tsp garlic powder

1 tsp sea salt

½ tsp fresh ground black pepper

1 tsp curry powder

1 tsp paprika

1 tsp Worcestershire sauce

Pour the vegetable broth into a large pot. Add the barley, carrots, celery, tomatoes, zucchini, garbanzo beans, onion, and bay leaves. Season with garlic powder, salt, pepper, curry powder, paprika, and Worcestershire sauce. Bring to a boil, then cover and simmer over medium-low heat for 90 minutes. The soup will be very thick. You may adjust by adding more broth or less barley if desired. Remove bay leaves before serving.

Easy to make, delicious and nutritious; what more could you ask? This is one you’ve got to try!

Kidney stones

Chances are you or someone you know has had kidney stones at some point. And if you have, you know it is a most unpleasant experience. In fact, I have heard that the pain can be worse than child bearing. And so we should do everything we can to prevent this from happening. Doing so will also help to maintain a healthy balance in the urinary  system of the body.

Functions of the kidneys

The kidneys are a filtration and excretory organ. They assist the liver in filtering the blood of toxins such as urea, which result from the breakdown of amino acids. At the same time, the kidneys ensure the resorption from the filtrate of potentially useful organic substances, such as minerals. Normal kidney function can continue only as long as the processes of filtration, resorption, and secretion occur without disruption.

Kidney stones

An estimated 10 percent of Canadians develop kidney stones (urinary tract stones) at some point in their lives. They are most common in white men between the ages of thirty and fifty. Men are more likely than women to suffer from this ailment (four out of five cases are in men) and there is a 50 percent rate of recurrence in adults.

Stones can range in size from microscopic specks to the size of a fingertip. There are four kinds of kidney stones: calcium stones composed of calcium oxalate; uric acid stones; struvite stones composed of magnesium ammonium phosphate; and cysteine stones. Knowing the type of stones can tell us something about the cause.

Causes

About 80 percent of all stones are calcium oxalate. High blood calcium levels lead to hypercalciuria – excessive absorption of calcium from the intestine – which increases the level of calcium in the urine. This excess calcium eventually forms a stone. The consumption of refined carbohydrates, especially sugar, can precipitate kidney stones, because the sugar stimulates the pancreas to release insulin, which in turn causes extra calcium to be excreted in the urine. Mild chronic or recurrent dehydration can also be a factor in kidney stones because it concentrates the urine, increasing the likelihood of stone formation.

Kidney stones are due to a deficiency of magnesium, not an excess of calcium. Magnesium keeps calcium soluble. When there is an imbalance in the kidney/bladder it is a good idea to ensure there is a proper ratio of calcium/magnesium maintained in the diet. Sugar and excessive consumption of calcium containing antacids may foster stone formation in those who are prone to stone formation. 

Calcium stones often run in families because the tendency to absorb too much calcium is hereditary.

People who have a genetic predisposition for developing kidney stones tend to absorb more oxalate from their diets or metabolize greater amounts of oxalate percursors (compounds that form oxalates once they are ingested). People who have Crohn’s disease or irritable bowel syndrome, or who eat diets high in oxalic acid, may have an increased risk of stones as well, as these conditions can cause the excretion of oxalate in the urine to increase.

Other risk factors for kidney stones include low urine volume, low bodily pH, living in a tropical climate, and reduced production of natural urinary inhibitors of crystal formation.

Kidney stones are ten times more common now than they were at the start of the twentieth century. Even though the consumption of high oxalate foods (especially fish, eggs, and certain vegetables) has declined markedly since that time, the amount of animal fats and protein in the average North American’s diet has increased significantly. The ratio of plant to protein in the typical diet a century ago was 1 to 1. This ratio has since changed to 1 to 2 - that’s double the protein! The consumption of animal protein is strongly associated with oxalate absorption.

Symptoms

Lower back pain, fatigue, and joint pains are common signs of overworked kidneys. Blood in the urine, nausea and vomiting may indicate the presence of kidney stones.

Prevention

Drink two liters of pure water daily. Replace tea and coffee with herbal teas that are beneficial to the urinary tract and restrict intake of alcohol.

Consume a vegetarian diet high in dietary fiber. Foods high in oxalates such as beans, cocoa, instant coffee, parsley, rhubarb and raw spinach can aggravate existing kidney problems due to a lack of good bacteria in the intestines. Recent studies have found that a naturally occurring gut bacterium, Oxalobacter formigenes prevents the formation of oxalates and can help prevent stones. Fermenting these foods will also prevent the formation of oxalates.

Stay active. Exercise helps pull calcium from the blood into the bones, where it belongs.

If you suspect you might have or be at risk of developing kidney stones, do not hesitate to contact your physician.

Core connection

Two weeks ago I wrote about the back component of the body's core region. Core is often lauded for its certain aesthetic ideal but from a functional perspective, the core purpose is to provide connection. Great strength isn't demonstrated when we strengthen one area but rather when we connect the body and use it as a whole. As mentioned in an earlier post, our core is a complex series of muscles, extending far beyond our abs, including the entire torso. It is incorporated in almost every movement of the human body.

To learn how to become a functional and strong human, we must first identify the core muscles of the external musculature of the body. Our core has three-dimensional depth and functional movement in all three planes of motion. Many of the muscles are hidden beneath the exterior musculature most people typically train. The deeper muscles include the transverse abdominals, multifidus, diaphragm, pelvic floor, among other deeper muscles.

What does the core do?

Our core most often acts as a stabilizer and force transfer center rather than a prime mover. Therefore it would be a mistake to focus only on training the core as a prime mover. Examples of this would include crunchies or back extensions. Functional movements like deadlifts, overhead squats, and pushups, are among the functional closed chain exercises. By training that way, not only are you missing out on a major function of the core, but also better strength gains, more efficient movement, and longevity.

Core strength can be viewed as the ability to produce force with stability; in other words we must develop the ability to control the force we produce. The components of core stability include: strength, endurance, flexibility, motor control and function. Without motor control and function, the other three components are useless.

Core stability is essential to protect the spine and surrounding musculature from injury in static and dynamic movements. In addition, we want to effectively and efficiently transfer and produce force during movements while maintaining core stability. This includes running, performing power lifting, or picking up a parcel from the back of the trunk while keeping your back safe. Research has shown that athletes with higher core stability have a lower risk of injury.

It is possible to test trunk stability by doing a pushup with a stick along your spine. Start lying face down and place your hands under your shoulders. Moving as a single unit, push your entire body off the ground at the same time. If you can do this successfully, you can progress to the strength test.

The core strength test includes a low plank and a side plank to evaluate static core strength and knees to the chest and toes to the bar evaluate dynamic core strength. Hold a low plank position (elbows directly under shoulders) for 90 seconds while balancing a stick along your spine (to evaluate postural alignment). Then hold a side plank for 60 seconds. Place your elbow directly below your shoulder and stack your feet on top of one another while maintaining straight spinal alignment. 

Complete 5 strict knees to the chest and 5 toes to bar with straight legs. (This latter test is extremely demanding. You might find that you lack not only the strength but the flexibility required to get into that position. Have someone behind you to prevent you back and butt from moving backwards as your try to lift your legs up. If you cannot, there are regressions that you can work on to the develop this skill.)

Lastly, perform a deadlift using an Olympic bar with the appropriate weight for your body mass. This evaluation puts a higher demand on the posterior core stability to handle larger loads. At minimum, an untrained person should be able to deadlift 85% of their own bodyweight. Strong lifters can deadlift well over double their own weight.

These tests are intended to assess your core stability and conducting strength. Have fun seeing how you measure up. It's always best to have a partner to help evaluate your form. Good luck!

Red Quinoa and Sweet Potato Patties

You might remember seeing this recipe I shared on Facebook from onegreenplanet.org. They looked really good. Well I tried it, and it is good. And while it’s not the simplest to make, it’s worth the effort. It also happens to be vegan!

If you have trouble finding Red quinoa at your usual grocery store, Bulk Barn usually stocks it. I highly recommend using red quinoa for this recipe and no other. 

Ingredients

1/2 cup red quinoa, soaked in 2 cups of water for 6 hours/overnight

1 medium sweet potato

1/2 onion, finely chopped

2 cloves garlic, grated

1/2 cup walnuts

2 handfuls of spinach

1/4-1/2 cup brown rice flour

Ground chili/chili flakes, to taste

Salt, to taste

1 tablespoon lemon juice

1 teaspoon coconut oil

Preparation 

1. Bring 2 cups water to boil, add some salt(around 1 tsp), add soaked red quinoa and let it cook for 10 minutes. Cover and let it stand for another 5 mins, fluff with fork. It has to be mushy. If it is cooked and not mushy, this fritter will not taste good. The mushier and over done it is, better it is.
2. Bring 2 cups water to boil, cube sweet potatoes, add it to boiling water until well done. Strain water, pat them dry, and mash with potato masher and add to quinoa.
3. In a pan, add quinoa and sweet potatoes and keep stirring, to remove any water if any. Add spinach and mix until it wilts. Transfer to a container.
4. In the same pan, add a teaspoon of coconut oil, add walnuts. Roast walnuts until crisp and chop them coarsely. Add to quinoa mixture.
5. Fold in chili powder, lemon juice, and salt as needed. If this is of a dough consistency, you probably need 1/4 cup of rice flour. I used a small amount of coconut flour (about 2 tablespoons), which was all I had left, instead of rice flour, and it worked well. I could have used a bit more as the patties fell apart a bit too easily. Use your judgement and if you think it is watery for a fritter, add more. Desired consistency is almost like pizza dough. Soft, but firm and not runny at all.
6. Shape them and pan-fry in coconut oil.

Try them with some Southwest Ranch sauce on top for an added spicy kick!

Save our skin

Is your skin looking as young and healthy as you would like? What factors adversely affect the skin and how do we minimize the damage? Many aspects of lifestyle, including stress, cigarette smoking, and too much sun exposure – hello! – or ultraviolet tanning may lead to premature aging of the skin. Nutritional and lifestyle factors come into play when considering healthy skin.

But first, what is the skin’s role in the human body?

The skin is the largest organ, acting as a protective covering, a sensing organ, an oil producer, and an important organ of elimination. Through regular evaporation and perspiration, the skin can clear all kinds of toxins to help maintain internal balance. But the skin must be well nourished to stay healthy. It needs good circulation through its millions of tiny capillaries, good nerve function, and a ready supply of nutrients to aid its rapid growth.

The skin’s surface is the intermediary between the external and internal environments and reflects the health of the underlying organs and the internal body function. The skin, tongue surface, eye tissue and hair quality all reflect an individual’s general health.

Water

Drinking adequate amounts of water may be the single most important factor in healthy skin and good eliminative functions. Two liters (about 8 cups) per day is the suggested average but this will vary for different individuals according to a number of factors such as water content in the diet, activity level, environmental conditions and bowel function. Water helps carry nutrients through the body and flushes out toxins. It is best to drink regularly upon awakening, between meals up to about a half hour before eating, and of course, whenever thirsty. Water is the best liquid for us, followed by herbal teas, fresh squeezed diluted juices, and mineral water. Caffeinated beverages, sugary drinks (especially soft drinks) are to be avoided.

Ultraviolet light

Ultraviolet light is known to be damaging to the skin and results in more rapid aging and dryness of the skin. This knowledge must be balanced with the fact that sun exposure is a necessity for natural vitamin D absorption. Excessive ultraviolet light exposure can eventually reduce skin elasticity and tone. This, along with dehydration and nutritional deficiencies may lead to rapid skin aging.

Beauty products

Skin care with moisturizing and beauty products also requires a fine balance between nurturance and chemical exposure. Check the ingredients before buying, paying particular attention to phthalates and parabens. Also be aware that many commercial sunscreens contain damaging and carcinogenic chemicals (parabens, oxybenzone, PABA, and even titanium oxide or zinc oxide) that should be avoided. Beauty creams with aloe vera, clay packs, herbal wraps, honey or egg white facials, and dry-brushing are some way to clean, detoxify, and nurture the epidermis. Saunas and sweating also help in clearing impurities through the skin. Herbal facials and steams are great for opening and cleansing the pores.

Diet

The diet that supports healthy skin includes high-nutrient, high-water-content foods such as fresh fruits and vegetables. Not coincidentally, this is what our entire body requires: fresh fruits eaten alone in the morning and vegetable salads at lunch or dinner; cooked vegetables with proteins or starches – especially in winter! – are also recommended.

Good fats

The essential fatty acids found in the vegetable oils, seeds, and nuts are also necessary to nourish the skin and keep the texture and vitality strong. Cold-pressed extra virgin olive oil and flaxseed oil are some of the best sources of essential fats. Olive oil is stable to moderate heat; flaxseed oil should only be used uncooked. Avocados, a good source of healthy fats, lock moisture in the skin.

And then there is wonderful coconut oil. Coconut oil can improve the moisture and lipid content of the skin and can be very protective against hair damage. Studies show coconut oil is an effective sunscreen, blocking 20% of the sun’s ultraviolet rays. Topical coconut oil also provides skin protection against sun and wind, something that will be most helpful on these bright, cold winter days.

Argentine Stew

Last night I made this simple but unusual stew. It combines different flavours for a unique blend of carnivore and herbivore flavours: BBQ sauce and lentils! The apples complement the BBQ flavour nicely.

Ingredients

·         1 cup dry red lentils

·         2 cups vegetable broth

·         3 medium tomatoes, peeled and diced (or canned)

·         1 large onion, diced

·         1 carrot, sliced

·         1 medium apple - peeled, cored and diced

·         1/2 cup spinach

·         1 large clove garlic

·         1 tablespoon olive oil

·         1/4 cup barbeque sauce

·         1/2 teaspoon paprika

·         salt and pepper to taste

Directions

1. Place the lentils and broth in a large pot. Bring to a boil, reduce heat to low, and simmer 20 minutes.
2. Stir the tomatoes, onion, carrot, apple, spinach, garlic, olive oil, barbeque sauce, and paprika into the pot. Continue to simmer 20 minutes. Season with salt and pepper to serve. 

Who knew BBQ sauce and lentils would make such a natural combination?

Core: mobilizing the back

Core has become a term that is sometimes misused and misunderstood. Core is more than abs. It is the entire structure of the body, excluding head and appendages. If core is made up of the torso, then to get a stronger core, you must work all the muscles of the torso which include back, shoulders, chest and abdomen. However for the sake of common usage, let’s look at the muscles that make up the mid-section of the body, popularly termed the core. It is generally held that the muscles that hold up the ribcage and connect the upper torso to the lower body (hips and pelvic area) make up the core.

The back muscles that contribute the most to core strength are those that support the spine and connect the ribcage to the hip bones. In all, your spine is made up of thirty-three individual bones (vertebrae) that are held together by discs and ligaments. Twenty four of these vertebrae are flexible – they allow movement when your muscles contract. Your vertebrae are specially designed to keep you upright, to allow various degrees and directions of torso movement, and to provide a stable “center” around which all your other body movements can occur.

In general, your back moves by a process of compression and traction of the intervertebral discs – and by a gliding action of one vertebra upon another. Although the quantity of movement at any one vertebra is small, the combined effect of all twenty-four of them working at once is enormous.

Your back was designed to perform several basic movements: flexion (curling), extension (straightening), hyperextension (arching), lateral flexion (side bending) and rotation (twisting). Some of these movements can be performed freely by one region of your back and less freely by another. For example, although flexion does occur in all regions, this movement occurs most freely in the lower back.

Flexion in the chest region is restricted due to the location of the ribcage.

Extension occurs throughout all regions of the spine but is easiest in the lower chest and lower back regions.

Hyperextension is minimal in the chest region because the rear tips of these vertebrae actually run into each other as a hyperextended position is approached.

Lateral flexion occurs in some degree at all the back joints also, but is freely performed at the junction of the chest and the lower back region.  In the upper chest region, lateral flexion is severely limited because the rib cage obstructs movement.

Rotation is generally easiest in the upper back and becomes more limited as you pass downward to the lower back. Many back injuries relate to the ease or difficulty of movement in this region since to force any joint to go where it does not go with ease will cause damage to the soft tissue involved. The only solution is to prepare these joints for all possible movements and forces they may be subjected to. These are positions Agatsu refers to as “position of disadvantage”. By training these unusual positions, you are less likely to get injured if you find yourself involuntarily put into those positions. You should do this with a gentle, gradual, well-balanced regimen of exercises.

Stretching and strengthening leg and shoulder girdle muscles are also important to a well-rounded back-exercise program. No area of the body works in isolation. The leg muscles (gluteal, hamstrings, quadriceps and adductors) attach to the pelvis and give stability to the lower back. The shoulder girdle muscles (trapezius, rhomboids, latissimus and pectorals) attach to the vertebrae in the neck and chest regions to provide the upper back with movement and stability.

Mobilizing, stretching, and strengthening the back muscles will keep you strong and pain-free in your every day activities as well as in your sport of choice. The next time you hear someone say the word "core", don't forget the body is three dimensional: Front, sides and back. Look for more articles on other aspects of the core in upcoming posts.

Phytochemicals: disease-fighting compounds in plants

Phytochemicals are naturally occurring compounds in plants and they constitute a vast and relatively untapped resource for natural healing. The nutritional curatives in fruits, vegetables, grains, legumes and herbs represent one level of healing. The powerful plant compounds known as phytochemicals or phytonutrients are potent agents formed by nature to work with the body to fight disease. Drugs, by contrast, tend to work against it. Phytochemicals are powerful ammunition in the war against cancer, aging, and indeed most health disorders.

Among other things phytochemicals give plants their colour, flavour and natural resistance to disease. Tomatoes as an example, are believed to contain an estimated 10,000 different phytochemicals.

The best way to increase your intake if phytochemicals is through eating a variety of foods. Taking supplements does not have as much same benefit because phytochemicals have a synergistic effect. 

Take the case if the phytochemical called carotenoids. They work best in the presence of flavonoids when they are eaten together in the same foods. Phytochemicals react biochemically to one another within the plant, so the same holds true in the body. Eating a variety of fruits and vegetables of all colours means you are getting the best cross-section of nutrients. The more colourful, the better!

The primary benefits of phytochemicals lie in their antioxidant properties and in aiding the body’s resistance to cancer. Antioxidants block the action of free radicals, which can damage cell contents and membranes. Antioxidants also protect the immune system.

Cancer is just one example of a disease caused by free radical damage; heart disease is another. Inflammation in the body can be hard to detect, yet it slowly attacks healthy tissues in the brain, arteries and joints, leading to a number of different illnesses and diseases. There are about 20 known anti-inflammatory phytochemicals which can reduce pain and inflammation from a variety of disorders, including gout. Phytochemicals help the body to repair damage already caused by inflammation.

Eat one serving daily from each of these phytonutrient-rich colour groups to prevent disease and premature aging:

Red: apples, beets, cherries, cranberries, kidney beans, plums, red bell peppers, radishes, raspberries, red cabbage, red grapes, strawberries, tomatoes, and/or watermelon

Orange or yellow: apricots, cantaloupe, carrots, mangoes, nectarines, oranges, pineapple, pumpkin, squash, sweet potatoes, yams, and yellow or orange bell peppers

Green: asparagus, avocado, broccoli, Brussels sprouts, green cabbage, celery, kale, kiwi, okra, spinach, watercress, and pretty much any leafy green vegetable!

Mixed: cauliflower, celery, eggplant, kohlrabi, parsnips, rutabaga, and turnips

One serving is equivalent to one medium-sized fruit, half a cup of raw or cooked vegetables, one cup of greens, half a cup of beans or peas, or a quarter cup of dried fruit.

There is a synergy among dietary antioxidants and combinations are more beneficial, as each antioxidant as special protective properties for particular body functions. Foods and products that combine two or more of these vital nutrients provide the most effective balance. Keep yourself well-armed against the ravages of free radical damage by eating a variety of plant foods. Doing so will bolster your body’s ability to prevent and fight disease.

On change and loss

“I wanted a perfect ending. Now I've learned, the hard way, that some poems don't rhyme, and some stories don't have a clear beginning, middle, and end. Life is about not knowing, having to change, taking the moment and making the best of it, without knowing what's going to happen next. Delicious Ambiguity.” –Gilda Radner

We all know that as the saying goes, change is the only constant and therefore we should expect the unexpected. But wow, sometimes change happens all at once. Clearly life is a cycle of ups and downs, with some flat lines in between. A small change here, a big change there. But only a matter of weeks into this new year there have already been so many changes it’s astounding!

Here they are in no particular order:

• Bought a house so now in the process of packing up
• The ownership of my beloved dojo has split: One partner leaving to go her own way, the other staying on to run the dojo solo.
• Someone close to me is diagnosed with breast cancer (thankfully, it was caught early).
• Physician of close to 30 years retires; her daughter takes over her practice
• Dental physician of over 25 years retires; young new dentist takes his place
• My winter bike finally bites the dust after 16 winters and many overhauls. Unbelievably, a new one is put together to replace it. Better and more robust.

Loss often accompanies change. In all these examples there is loss, even with the purchase of a new house: There is loss of the old house, the surrounding neighbourhood, the street. Good memories of long years spent there. The next chapter brings a fresh start, cleaning out of unused and unnecessary belongings, and starting over in a brand new setting.

The change in ownership of the dojo where I have taught and trained for the past 12 years has many ramifications. Some good, some bad, but there was initially an undeniable and profound sense of loss, and with it sadness and even anger. The feeling was not unlike how a child might feel when they learn their parents are getting a divorce. There is a grieving process that happens in which these various feelings must be acknowledged and worked through, and eventually let go. And we come out of this knowing that despite the short-term pain, there will be long-term gain, that in time, things will work out for the best.

The prognosis for the person with cancer is very promising. And thankfully the treatment should not be too onerous. There is much reason to be hopeful. Knowing that the disease was caught through mammogram testing serves as a reminder that this unpleasant process is, in fact, worth going through regularly.

The loss of the bike was significant. Having a winter bike allowed me more freedom as our household has only one car during the winter months. Most of my travels are within Barrhaven so a bike is a quick and easy, and might I add preferable, alternative to driving. And so it was a welcome surprise when my father-in-law suggested that one of our existing fleet of bikes might serve as a replacement and my husband, after initially scoffing at the idea, took it seriously and settled on his no-longer-used titanium single speed mountain bike as a viable replacement. It took considerable reworking and retooling to get my old coaster brake, fat-tire wheels, a new fork and sealed bottom bracket installed on the frame but the result was worth the trouble. And yes, somehow it fits!

I don’t know about delicious but the ambiguity is constant; we have no control over it. The only control we have is our reactions to them. So even if they don’t at first seem delicious, remember what a friend of mine often reminds me: that every adversity has within it the seed of an equal or greater benefit. 2016, I am looking forward to the many delicious benefits you have in store!

Acid-alkaline balance

I say this often, but when it comes to health, balance is everything. One aspect of balance you might not be aware of is the pH (potential for hydrogen) of your body. The body needs to maintain balance between alkalinity and acidity. The balance of acid and alkalis is essential for minute-to-minute functions and long-term survival. The pH value of the body’s fluids – blood, saliva, urine, and the fluids between and inside the cells – is an indication of the body’s state of health.

“The body is alkaline by design but acidic by function.” – Albert Szent-Gyogyi, Nobel Laureate and discoverer of vitamin C

The body’s metabolic processes produce enormous quantities of acid, and yet, in order to function properly, the cells and tissues require a slightly alkaline environment. This means that in order to maintain its health the body must neutralize or excrete the vast majority of acids that it produces. In a process known as homeostasis, healthy bodies maintain a narrow range of pH blood and tissue balance at all times. If this acid-alkaline balance gets out of balance – either too alkaline or too acidic – this means that the body is in danger of becoming unhealthy and increasingly susceptible to disease.

Chronic acid-alkaline imbalances lead to one of two states: alkalosis, a condition of excessive alkalinity in the body, or acidosis, a condition of excessive acidity. While extreme imbalances are relatively uncommon, even low levels of either condition can cause serious health problems if left unaddressed.

Of the two states, acidosis is by far the most common acid-base imbalance in the Western world. Due to the poor diets in our culture, low-grade acidizes is more the rule than the exception. The following is a list of common health disorders caused by or contributed to by acidosis.

• Impaired cellular function
• Fatigue
• Diminished immunity
• Inflammation
• Osteoporosis and other problems related to mineral loss
• Premature aging and accelerated aging muscle loss
• Problems with enzyme function

Ideally, your body should be slightly alkaline with an arterial blood pH reading of 7.35 to 7.45. We can help our bodies to maintain proper balance by our diet and lifestyle choices. To understand how the food you eat affects your body’s pH, it is necessary to recognize that foods leave behind what is known as an ash, or, an alkaline or acid compound after being consumed. It can be confusing because foods that themselves might be acidic, may leave alkaline (or base) compounds in the body. For example even though lemons and limes are thought of as acidic (they are), they have an alkalizing effect on the body.

By eating a balanced meal of alkalizing and acidifying substances, you can assist the body in maintaining homeostasis. Too many poor food choices lead to acidosis. To do this, you must have an understanding of the affect foods have on the body once they are consumed.

In general, fruits, vegetables, nuts, seeds, and spices, with green vegetables and root crops are alkalizing foods and will help correct an overly acidic internal environment. Meat, fish, poultry, milk and dairy products, refined and processed carbohydrates, coffee, soft drinks, and fast food are all acidifying. Also, natural sea salt is alkalizing whereas commercial table salt is highly acidifying.

Acid-alkaline balance is yet another reason to introduce balance into your daily diet. When the body enjoys pH balance, you experience radiant good health. When the body is out of kilter, the disease process begins. The key to a healthy pH is proper diet. I encourage you to explore further the acid-alkaline effects of foods. There are many books and online resources available including listings of specific foods. If you suspect you are out of balance, you can check your pH level yourself by testing your saliva and/or urine using pH strips available at your local pharmacy. In the meantime, choose your foods mainly from the alkalizing categories listed above.

Red lentil soup with curry and coconut milk

This velvety smooth soup with a Thai flavour to it makes as a satisfying meal on its own or can be paired with brown rice and/or vegetables.

3 tbsp. vegetable oil

2 medium onions, chopped

1 cup red lentils (dry)

3 medium carrots, peeled and roughly chopped

14-oz can coconut milk

1 bay leaf

3 cloves garlic, minced

1 tbsp. curry powder

½ cup cilantro

In medium saucepan heat 2 tbsp. oil over medium heat. Add onions and cook, stirring often, until onions start to soften, about 10 minutes. Add 4 cups water, lentils, carrots, coconut milk, 1 tsp. salt and bay leaf. Cover, and bring to a boil. Reduce heat, and simmer, partially covered, until lentils are tender, about 20 minutes.

Meanwhile, in a small skillet, heat remaining oil over medium heat. Add garlic, ginger, curry powder and cilantro. Cook, stirring often, until fragrant, about 2 minutes. Add to soup.

Remove bay leaf. In food processor or blender, puree soup in batches until velvety smooth. (A hand blender works well and eliminates the need to transfer the soup.) Taste, and add more salt if desired. Serve hot.

Per serving: 400 calories; 14 g protein; 26 g fat; 33 g carbohydrates; 0 cholesterol; 33 mg sodium; 14 g fibre

Don't be alarmed about the high fat content. The fat, which comes from the coconut milk, is healthy fat. Coconut milk comes from the grated meat of a coconut. The colour and taste can be attributed to the high oil content, most of which is saturated fat. It is unlike the fat from animal sources, the fat from coconut milk is mostly in the form of medium chain saturated fats. These fats are rapidly metabolized into energy in the liver and are used up more quickly by the body, which means less are stored as fat. If you are concerned about your saturated fat intake, try using low fat coconut milk instead.

I hope you enjoy this soup as much as I do!

Small amounts make a big difference

Nutrition is about keeping things in balance. Too much of one thing can be toxic, but in the right quantities, the same thing can benefit the human organism. Much attention in the media is given to macronutrients: substances that we require in large quantities. These substances include water, carbohydrates, proteins, and fats. You might say, large compared to what? Compared to substances like vitamins and minerals. These are required in relatively small quantities and are called micronutrients.

Despite their relatively small size, there are many substances our bodies require in minute portions that make a surprising difference to our health. I could list all the vitamin and minerals our bodies require and their amounts but that information is readily available. What follows is a list of foods that you don’t need to eat a lot of but that will benefit your health in a variety of ways.

Here are my top ten list of foods we only need to have in small amounts:

1. Sesame seeds – contain zinc which is needed especially in times of stress. Also important for the metabolism of fatty acids and for the production of serotonin. They are also an excellent source of calcium, magnesium, and copper.
2. Garlic –has numerous health benefits including acting as an antibacterial, antifungal agent, protecting circulation, detoxifying, antioxidant, anti-stress, anti-viral agent, immune system enhancer, among its many properties.
3. Ground flax seed – a good source of essential fatty acids. Sprinkle on cereal, soups and add to baking.
4. Chia seeds – high in protein and fiber they contain an array of vitamins and minerals, fatty acids and phytochemicals. Add them to morning cereal, smoothies, puddings and baking.
5. Mint – a member of the botanical family that includes basil and marjoram, comes in hundreds of varieties – peppermint and spearmint being the most common. It is useful for upset stomachs, and nervous tension. It helps the body break down fat by stimulating bile flow. Mint has also been shown to increase phagocytes, cells that are capable of destroying pathogens, bacteria, and cancer cells.
6. Spirulina – is a cultivated or farmed micro-algae with one of the richest protein contents of all natural foods. It contains 60-70% complete protein compared with 25% protein found in meat. Spirulina is thought to help control blood sugar and cravings. Mix one teaspoon in juice first thing in the morning to kick-start your day.
7. Sea weed – is an excellent source of iodine. Main Coast produces organic dulse granules that can be sprinkle on soups and in salads. It is also an alkaline food that will help reduce acidity in body.
8. Nutritional yeast – An excellent source of B-complex vitamins, this seasoning can be added to soups, salads, dips, spreads and smoothies. Helps meet the needs of vegetarians looking for a good source of vitamin B12.
9. Cinnamon – has antiseptic properties. It is widely used digestive aid that helps relieve nausea, vomiting, diarrhea, and indigestion. It is beneficial for the lungs, heart and kidneys. It has anticancer properties that have been shown to stop the growth of liver cancer and melanoma cells. Cinnamon may also lower blood pressure and helps to metabolize blood sugar, helping to protect against diabetes.
10. Turmeric – is considered a tonic for the whole body. It can help with liver problems and colic; reduce the pain and inflammation of arthritis and prevent gall bladder disease. Curcumin, the active ingredient in turmeric, is a strong antioxidant. Other substances found in turmeric help remove toxic by-products that may contribute to the formation of cancer cells. (Turmeric is not recommended for people with blood clot disorders or are on anticoagulant medications. It also increases bile production so it is not recommended for people with gallstones or obstructed bile ducts.)

Of course the list of beneficial herbs and spices is a long one. There is an herb or spice for almost every conceivable ailment as well as being useful for prevention of various conditions. Hopefully this list gives you some small things to think about adding to your diet on a regular basis, just for the health of it.

Bikes over cars

Some people may wonder why I choose to ride a bike everywhere. For me, the bike is essential; it is my default vehicle, a means to an end. That end may be fitness, recreation, transportation, moving meditation, or, all of the above! The bike is a form of freedom. When you’re a kid, you learn to ride a bike, and suddenly you are free to go places. You cover more ground in less time than you can on foot. You see more than you would travelling by car. Plus, it’s more fun. There's the speed: The wind in your face, the road moving under your wheels, the trees flying past. This is where it starts. 

You learn a new skill, develop good balance, awareness, agility. You try new things like taking your feet off the pedals and putting them on the handlebars. You take a passenger on board. You swerve in a curving pattern testing the limits of your ability to turn sharply without wiping out. 

The bike gets you to school and work, to friends’ places, to the corner store. It’s transportation. It’s fun. It's practical, saving gas, reducing carbon emissions, wear-and-tear on the car. There are no traffic tie-ups. When the car traffic slows, you whiz by unfettered. This is a great feeling!

As you get older you discover greater physical challenges. You take on bigger hills, go longer distances, increase speed. You see more countryside, more new places and from a different perspective. This wider scope increases the satisfaction of riding a bike, being able to enjoy the outdoors on a different level. As the world opens up, your sense of freedom expands. You might look for a lighter, faster, more aerodynamic bike. High functioning. You might spend more money on a better bike simply because it increases the enjoyment.

Eventually, riding a bike becomes a habit. It becomes a way of life. You need to go somewhere, you take your bike. It feels natural. Where we live, the weather no doubt plays a role. The cold, ice, and snow. The elements limit your desire to ride as well as your ability to do so in relative comfort. Hands and feet are the hardest to keep warm. And then there is the safety factor. The road might be slippery. Or the snow too deep. A slushy mess. The elements also limit your bike’s ability to keep working properly. A frozen chain, salt on the metal moving parts, brakes compromised. So if you are determined, you find a bike that can withstand all that. Dressing for the cold can limit your riding distance so the body doesn’t overheat, the feet and hands don’t have time to freeze. I dress to be warm when I leave; there’s no time to warm up. The bike can still be transportation; I just don’t go as far. The body would overheat and the extremities would freeze if I did, but anything’s possible.

You may need more than one bike. You need to get somewhere but it’s too close to drive, too far to walk: so take the bike. Having a commuter bike makes sense. For winter, an old beater bike with single speed and coaster brakes to eliminate the need for cables which would quickly corrode in the slush and salt. To ride hilly terrain you may need a light bike with appropriate gearing. To ride mainly flat roads, you need a compliant frame race fit for distance and speed. To ride off road you need a mountain bike with suspension fork and knobby tires. To test your fitness doing time trials, you need a time trial-specific bike with an aerodynamic and integrated frame, fork and wheels; disc on the back and tri-spoke on the front, and aero-bars to allow your upper body to get low and slice through the wind.

A bike is practical; it’s simple. It's second nature. Step into the garage, grab a bike and go. Get out in the fresh air. Ride for fun, for fitness. Ride with friends. Ride alone and meditate or listen to music. Test your fitness. Enjoy the weather. Get from point A to point B. All great reasons to ride.

While mountain biking and time trials require some driving I prefer rides that begin from home. There are cyclists who like to do remote starts. They put their bike in the car and drive to a desirable location to begin their ride. This makes sense if you want to ride in new territory. But it goes against my affinity for riding from home and not having to drive. Not having to drive is a big motivator. And it’s one less car on the road. Next time you need to go somewhere, before jumping in the car, ask yourself if you can walk or ride. Get some exercise and breath in the fresh air. You'll be glad you did.

Nutritious and delicious: is it possible to have both?

There is a fallacy about nutrition that eating well means choking down food you don’t like. The problem with this approach is pretty obvious: you’re not likely to continue eating foods you find distasteful. To create a food plan that will succeed, you need to select foods that you enjoy or at the very least do not dislike. 

Don’t like broccoli? No problem. Choose an alternative food that offers similar nutrients that you do like. Now broccoli is a super nutritious food containing the following:

Sulforaphane	Vitamin C
Indoles	Beta-carotene
Folate	Lutein/zeaxanthin
Fiber	Vitamin K
Calcium	Iron

However, if you really don’t like broccoli, there are a number of vegetables that contain similar nutrients, including the following:

Brussels sprouts	Collards
Cabbage	Bok choy
Kale	Mustard greens
Turnips	Swiss chard
Cauliflower

If some of these foods are unknown to you, make a point of trying them. You might be surprised. I personally have never been a fan of Brussels sprouts. But every once in a while I will try them to see if my tastes have changed. Or, maybe I have the opportunity to try someone else’s preparation of these sprouts that is different to any I have tried before, making them more palable.

For me cabbage, cauliflower and Bok choy are favourites. I put kale in smoothies and get my indoles that way.

Let’s take another example. Blueberries. I love berries but blueberries are probably the least favourite. I will eat them in a bowl of mixed berries or in a smoothy but eat them less often by themselves.

The nutrition blueberries and other dark berries have in common include:

Polyphenols	Folate
Salicylic acid	Vitamin C
Carotenoids	Vitamin E
Fiber	Potassium
Iron	Manganese
Riboflavin	Magnesium
Niacin	Phytoestrogens

What are the alternatives to blueberries?

Purple grapes	Strawberries
Cranberries	Blackberries
Boysenberries	Cherries
Raspberries	Currents

So you see, there are plenty of choices. If none of these foods excites you, then you may have to train your palate away from non-foods that come in a package with loads of wheat, sugar and hydrogenated fats. You don't have to be perfect. But introducing more of the healthier foods will displace some of the less healthy choices. Sometimes it just takes a change of focus. Looking for the healthy foods and decreasing the unhealthy ones will make all the difference. Eating well and enjoying your food can be synonymous.