WILD SEED HOLISTIC HEALTH

Cabbage Culture

23/4/2019

A super simple black beans and brown rice with sautéed cabbage and roasted sweet potato..

All of these foods can help build a strong microbiome and contribute to overall health. .
But cabbage might just be the underdog in this bunch of whole foods, seemingly under appreciated.

Did you know while it may look a lot like lettuce, it actually belongs to the Brassica genus of vegetables, which includes broccoli, cauliflower and kale.

It comes in a variety of shapes and colors, including red, purple, white and green, and its leaves can be either crinkled or smooth.

Cabbage is loaded with vitamins and minerals and even though cabbage is very low in calories, it has an impressive nutrient profile.

In fact, just 1 cup of raw green cabbage contains :

Calories: 22
Protein: 1 gram
Fiber: 2 grams
Vitamin K: 85% of the RDI
Vitamin C: 54% of the RDI
Folate: 10% of the RDI
Manganese: 7% of the RDI
Vitamin B6: 6% of the RDI
Calcium: 4% of the RDI

Cabbage also contains small amounts of other micronutrients, including vitamin A, iron and riboflavin.

As you can see in the list above, it is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system.

In addition, cabbage is high in fibre and contains powerful antioxidants, including polyphenols and sulfur compounds.

Antioxidants protect the body from damage caused by free radicals. Free radicals are molecules that have an odd number of electrons, making them unstable. When their levels become too high, they can damage your cells.

This Brassica is especially high in vitamin C, and cruciferous vegetables like cabbage contain many different antioxidants that have shown to reduce chronic inflammation.

It's rich in soluble fibre, which has been studied to increase the number of beneficial bacteria in the gut. This is because fibre is the main fuel source for friendly species like Bifidobacteria and Lactobacilli. This is one of the reasons it make such an amazing ferment!

These bacteria perform important functions like protecting the immune system and producing critical nutrients like vitamins K2 and B12.

So next time you're at the store pick up a cabbage and try it in a simple coleslaw, mix it into a stir fry, or try a traditional cabbage casserole.

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Old School Health Hacks

28/3/2019

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There have been a lot of health fads and nutritional advice through the ages, many totally insane, some just silly, but others, good sense that it seems our culture has forgotten.

here are some of the best health hacks through the decades that we definitely shouldn't forget!

MINDFUL MEALS

One of the best “old school” habits that has come back around is to gather at the table, undistracted by screens, with friends and family to eat our meals.

Over the past few decades, eating in front of the T.V., while on the run, or in front of the smartphone has become the norm, but Health Canada's New Food Guide points out the importance of unplugging before meals and being mindful.

A few benefits of this are;

We are more mindful of portion size and are less likely to overeat.

Eating with friends and family we tend to make better choices with what we are eating.

We also tend to take a few more moments to finish our meals, slowing down the pace and supporting better digestion.

GROWING A KITCHEN GARDEN

Before WW2, it was common place to have a kitchen garden in every household, some veggies, herbs, and maybe some berries. Now, most of us are very reliant on the local grocers for our veggies and fruits.

Growing some veggies in pots, or in a patch can benefit us in different ways as well. For example, tomatoes purchased at the store that have come from a local source, spend apx. 10 days out of the ground and on route to store shelves, in those days, they lose over 50% of their vitamin C.

Home Grown veggies increase available nutrients and they save money on produce.

Try tomatoes in pots on the patio, kale and romaine are easy to grow, and zucchinis are an easy addition to any healthy meal.

EAT WHOLE FOODS

Before the 50s, processed foods were pickled veggies, milled flours, and a handful of prepared canned items. Grocery stores were small, milk was dropped off at the door, and a trip to the butchers would be the scope of gathering food to meal prep for the week.

Today, we have fast food chains open 24hr, grocery stores that are 90% filled with “products” not food, and every processed frozen dinner imaginable. Take-out pizza at 2am, more burger joints than we can count, and real, unprocessed food seems more and more expensive comparatively.

Nutritional scientist have studied the increase in obesity, type 2 diabetes, and other rising health epidemics, and they are recommending the return to “real food” to fight this.

One way to do this is gather your food from the perimeter of the store. All of the single ingredients to make meals with will be found on the very outside edges, purposefully, to make us walk by all of the non essential products.

Fill up on veggies first, then move to the sections you need to be in, bring a list, don't just wonder. The only aisle you should walk down is where you find beans, rice, and whole grains like barley or quinoa.

If your great grandma recognizes it as food, you’re probably doing okay.

CALISTHENICS CRAZE

Another "old school" habit that just makes good sense is calisthenics, or body weight exercises.

Really calisthenics are just exercising without the aid of equipment to promote strength and flexibility.

Jumping jack still raise your heart rate within seconds, and planks might be the new push-up but body weight exercises are still just as reasonable today than any time in the past. There are so many to try on YouTube for inspiration and fitness without any equipment necessary, especially through the winter seasons, but it's super fun in Spring when you can take what you've learned outdoors.

SOME “OLD SCHOOL” HABITS TO DITCH

DITCH HIDING MENTAL HEALTH ISSUES

It’s not too long ago that we would shy away from talking about mental health in open forums. Now it’s common place to see promotions of mental health support, and it’s not so hush, hush.

We have to keep working at this so people are more comfortable seeking out the support they need. Conversation is key!

DITCH THE EXCLUSIVE MATRIARCHAL KITCHEN

We’ve come a long way from “the wife” staying at home and making all the meals. As women entered the workforce in higher numbers men were picking up the pots, and the roles in the kitchens have changed.

Everyone, including the kids, should have a role in the kitchen and understand how to nourish them self and their family whether, in the future, they take on the role of chef at home or not.

To combat most of our lifestyle related chronic diseases, creating nourishing habits, and a healthy relationship with food is essential, and it starts at home.

If you are starting your journey to better health & wellness and are looking for more tailored support, I'm excited to announce I will be taking on new clients this Spring & Summer.

Dive deep into your health and get support from a science-based nutritional educator that can help you discover your best health ever.

Check out the service page for programs or call for a free 20 min meet and great to see if working with Wild Seed is right for you.

Health and Happiness Always,

~R

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Better Brain Health

21/1/2019

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The start of this year seemed like a rush of open learning for me, I somehow had more of an insatiable urge to learn new things. I've always been a reader and researcher, but this new energy seemed amplified, a calling.

I don't just want to know all the new research that comes out in the field of nutrition, I somehow want to have an insight into learning a new language, a deeper understanding of quantum biology, and particle physics, and....

I find myself searching out knew knowledge like New Yorkers looking for cab, so I go with the flow so to speak. Flagging new resources to occupy my spare time, but as a business owner, there doesn't ever seem to be enough of it..

I also ask myself in the holistic model, am I getting everything I need to support brain health?

I eat a well rounded, whole foods plant-based diet with plenty of whole grains legumes and nuts. Ample amounts of veggies, and small inclusions of nuts, berries, healthy fats, and algaes, yep algaes.

But what foods do we really need for a healthy brain?

Even though the majority of the brain’s food is glucose, it relays on more than just sugar! There are many nutrients that the brain needs to thrive and function properly, and as it is part of a whole, the quality of the “glucose” we are feeding it is important.

I'm not a proponent of keto diets, so even though the brain does seem sufficiently feed by ketone bodies in the short term, there is no long-term science base evidence that support this diet is good for the brain or the whole body on a long term basis, so I will keep my focus on an abundant whole foods spectrum.

As the brain is part of a whole, a brain healthy diet should start with a wholesome well-rounded diet that includes a lot of vegetables, fruits, legumes, and whole grains. These are all healthy whole foods carbohydrates that support energy and metabolism without adding extra processing to raise GI of these foods.

Greens

Some of the best veggies to include are the dark leafy greens like kale, collards (one of my favs) and spinach. The dark leafy greens make sure you are getting sufficient folate and other B vitamins alongside vitamins C and K and the minerals iron and calcium. These types of veggies are packed full of antioxidants supportive of brain health and a healthy body.

We might also want to include broccoli into that dark leafy green mix. Broccoli is a source of two crucial nutrients that help improve brain function. Vitamin K helps to strengthen cognitive abilities while choline has been found to improve memory and slow cognitive decline. (1)

Omega 3s

Omega-3 sources such as flaxseeds, avocados, spirulina, and walnuts are a great source of omega 3s. Walnuts are especially high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which helps lower blood pressure and protects arteries. That's good for both the heart and brain. EPA and DHA are both well known omega 3 fatty acids that are beneficial to brain health, both seem to be equally effective in making powerful anti-inflammatory eicosanoids known as resolvins.

Cold water fish is promoted to be a great source of these omega 3 fatty acids, but as the oceans are becoming more and more polluted with heavy metals, plastics, and other bio-accumulative toxins, fish may not be the best sources of these nutrients anymore. In theory the fish have high amounts of EPA and DHA and could be healthful, but in reality more and more researchers find higher levels of toxic chemicals and heavy metals found in cold water fish stocks, and have as much risk as proposed protection.(2)

Even though the body needs to convert the plant-based ALA into its forms of EPA and DHA respectively, science and evolution should be able to take on those conversion models easily. Despite having significantly lower intakes of EPA and DHA, a study in the published in the American Journal of Clinical Nutrition, found blood levels of vegan and vegetarian with very low to no intake of fish had approximately the same levels as those who consumed fish regularly. (3)

The results indicate that those who do not get adequate amounts of dietary EPA and DHA have upregulated metabolism of converting ALA to EPA and DHA. This is dependent on how much dietary ALA there is to be converted, which brings me back around to walnuts, hemp and chia seeds, and the amazing flax seed! Eat them often.

Many vegans and vegetarians will use a vegan Omega 3 supplement in the form of a DHA/EPA Algae oil. This is the long chain Omega 3’s in a concentrated form direct from the source (algae), cutting out the middleman (fish). If supplementing, look for one with EPA (60-130mg) & DHA (120-250mg).

Berries are Another Great Brain Food.

The link between berries, especially blueberries, and the brain has grown out of observations that people who eat lots of fruits and vegetables over their lifetime have a lower risk of dementia. Scientists have singled in on one particular class of chemicals found in plant foods, called flavonoids, that may be the ‘active ingredient’ that could be protecting the brain from damage.

One group of flavonoids, called anthocyanidins, have been getting even more attention because of their antioxidant and anti-inflammatory properties. Anthocyanidins are abundant in berries and give these foods their bright blue, red and purple colours.

How anthocyanidins in berries benefit for the brain? The high amounts of antioxidants in blueberries may be one way they help protect brain cells from damage. These berry compounds also change the way that neurons in the brain communicate in pathways involved in inflammation and cell survival. (4) Yet more research has shown that berries can also improve cognition, motor control and enhance neuroplasticity.

Herbs and Spices

Some herbs and spices are a great inclusion to the diet to promote brain health. One of these superpowers of the plant world that I write about often is Turmeric. The main plant compound that is so beneficial to the brain and the body is curcumin, a polyphenol, which in one study published by the Journals Biochimica et Biophysica Acta (BBA) - Molecular Basis of Disease. The study concluded that curcumin enhances the synthesis of DHA from its precursor, α-linolenic acid. Another great reason to incorporate more of it into the diet. Check out this yummy Turmeric Chai recipe and read more about this amazing spice here.

There are so many delights from the earth that support better brain function and help memory, but its more than what you eat.

It’s not just what we're eating, there are a few things that we might want to avoid consuming for better brain health. Try;

Limit the intake of processed foods and deep-fried foods rich in trans fats and omega-6 fatty acids that promote inflammation.

Avoiding larger amounts of saturated fats.

Limit alcohol intake.

Exercise has also shown to promote better brain function, especially with problem solving as well as memory. It doesn't exactly matter what you do for exercise as long as you get active, and stay active.

All the health and happiness to you in this New Year with all your endeavours, stay engaged, stay happy!

~R

References;

1) https://www.health.harvard.edu/mind-and-mood/foods-linked-to-better-brainpower

2)https://www.nationalgeographic.com/magazine/2018/06/plastic-planet-health-pollution-waste-microplastics/

3) https://academic.oup.com/ajcn/article/92/5/1040/4597496

4) pubs.acs.org/doi/abs/10.1021/jf2036033

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Turmeric Tea

22/11/2018

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Turmeric sneaks into my diet year round in yummy curries, and favourful recipes, but no more than this early winter season. As winter sets in and my body is adjusting to cold and dark days, this lovely golden hue of herb, shines like the warming sun in mug.

Turmeric is know as a powerful antioxidant and has been used for thousands of years in Ayurvedic medicine traditions. Just in the past decade or 2 of research we really have discovered the key of why this is such a powerful herb, especially in combination with other plants.

The key compounds in turmeric are called curcuminoids. Curcumin itself is the most active ingredient and appears to be the most important and makes up apx 5% of turmeric.

As a polyphenol, curcumin has several advantages to health. It’s a strong antioxidant and has anti-inflammatory, antiseptic, antibacterial and anti-fungal properties.

However, one of the greatest downfalls of curcumin is that it’s not well absorbed in the body.

Enter Black pepper; peppercorns contains the bioactive compound piperine, which is similar to capsaicin, the medicinal component found in chili powder and cayenne pepper, piperine works with the curcumin to ramps up its potentiate activities in the body by 2000%.(1)

Curcumin is a natural, oil-soluble polyphenolic compound, which means it will be better absorbs when mixed with a fat, so even though there are many different recipes for turmeric tea, whole food cooking with healthy fats like coconut milk, avocado, small inclusions of olive oil, and black pepper may be a great way to get more of turmerics benefits into your diet.

There are a variety of different recipes for turmeric tea, with the base varying from water, dairy, or a dairy substitute.

If you are looking for a low calorie version of this tea, simply add one tablespoon of ground turmeric to four cups of boiling water and let it simmer for ten minutes before straining through a fine strainer, cheesecloth or coffee filter.

To get the most benefits you can from every cup, simmer the turmeric in coconut milk, to add the fat content needed to better assimilate the active properties of the turmeric in our digestive systems. This can be flavoured by adding a chai tea, maple syrup, and eventually adding a small amount of black pepper to this spicy tea mix as the black pepper works synergistically with the turmeric and the fat for us to unlock the active compounds.

It's warming and so restorative with a great safety profile which means you can drink it everyday and continue as long as you like.

I would note that it is so effective I would caution people that already have very low blood pressure or are on blood pressure medication to work closely with your primary care physician to talk about the possibilities to adjust medications as needed and monitor closely.

Interested in more foods, herbs and spices to add to a winter rotation? Read more here about my favorite winter foods and spices that help boost immunity, better circulation, and help you fight off cold and flu!

In Health,
~R

References:

1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/

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Practicing Gratitude Can Rewire Your Brain for the Better

7/10/2018

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What are we grateful for in this life? In these difficult and troubling times, what gives us our sense of hope and purpose? And why is it so hard to remember the good when thing aren’t going so well?

Our minds, of course, fall victim to negativity bias. A hard wire originally created in order to protect us from poisonous berries and dangerous animals. And while it served us well then, this is now, with a whole new landscapes of negative challenges. We have evolved and our stressors have as well. We remember “negative” events more than positive ones, hang on to the nasty things people say, put a negative feedback loop on over a tough conversation, and forget the amazing weekend we had come first thing Monday morning.

This is so ingrained that it might take a little work (or a lot) and the magic of neuroplasticity to rewire our brains. At least the work is enjoyable, and as with any new habit, the first 30 days take the most effort.

There are several ways to practice gratitude. One is to start a gratitude journal, list things that you are grateful for everyday.. You will notice there will start to be a pattern, your family, good friends, when you recognize this pattern, stretch yourself to find the less obvious, running hot water, your comfortable home… then move towards things that are not things at all.. Are you grateful that you can take a deep breath and feel the air fill your lungs? Are you grateful to be able to see the miraculous colors of fall??

A few other ideas on daily gratitude might be;

Tell someone you love them and how much you appreciate them.
Notice the beauty in nature each day.
Nurture the friendships you have, good friends don't come along every day.
Smile more often.
Watch inspiring videos that will remind you of the good in the world. (funny cat videos kinda count)

What ever you decide, there are some amazing benefits that come from practicing gratitude on the daily.

Better Sleep

Numerous scientific studies and research on gratitude have all yielded the same result: Gratitude increases the quality of our sleep, decreases the time it takes to fall asleep and lengthens the duration of our sleep. (1)

Decreased Pain Levels

Our first instinct is to disregard this benefit of gratitude, because it is hard to believe that something as simple as saying thank-you or reflecting on something positive can alleviate physical pain, but it’s can. In a study called Counting Blessings vs. Burdens that was done in 2003, ill patients were made to keep a gratitude journal. Sixteen percent of subjects reported reduced symptoms, and 10% of subjects reported a decrease in pain. It also showed that subjects were more willing to exercise, and were far more motivated in their recovery. (2)

Decreased Stress

When we are focused on gratitude and thankfulness it does not leave room for the negative self talk that can be so toxic to our lives. Whenever you catch yourself rehashing a terrible conversation with your boss or a negative conversation with yourself, start practicing gratitude that very second. The more we rewire, the easier it becomes to navigate away from those negative self feedback loops decreasing stress and anxiety.

Increased Energy and Vitality

There are many hypotheses supporting why exactly gratitude makes us healthier. From stronger immune systems thanks to good sleep, or healthier hearts due to less stress. Gratitude research has repeatedly shown that thankful people have higher energy levels, are more relaxed, are happier and are healthier.

Of course, it doesn’t matter if gratitude makes us healthier due to the power of positivity, or if the dopamine in our brains sets off a chain reaction that ignites the benefits of gratitude. Try it for yourself and feel the difference.. Can you imagine everyday feeling like those great “get out of town weekends”?

Take time to focus on something positive everyday. The practice has the ability to change your life. Gratitude takes practice like any other skill and Thanksgiving Day is a good time to start, but if you want to reap all the benefits, keep practicing every single blessed day.

Happy Thanksgiving to all my Canadian peps, and soon to South of the boarder. I appreciate and have gratitude for this amazing long weekend which I am spending at the beach and thank you all for reading this post!

References;

1) https://www.psychologytoday.com/us/blog/minding-the-body/201111/how-gratitude-helps-you-sleep-night

2) https://www.ncbi.nlm.nih.gov/pubmed/12585811

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Back to School Plant-Fueled Favourites

31/8/2018

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It's that time of year again, crisper air, shorter days, and what to bring for lunch. Whether it's back to school or just getting into a good routine of what to bring for lunch at work, I pulled together 5 of my favourite, easy recipes that keep the taste buds interested and have amazing brain fuel to focus all day long!

One of my regularly scheduled programs is this super easy, super delicious Chickpea Salad Sandwich Mix
Recipe , that is fantastic on rice crackers for a great gluten-free option, or in an organic wholegrain roll up for easy eating and full of fibre, even as a dip for a bowl full of colourful veggies!

Breakfasts are always a challenge on busy mornings, sometimes a healthy on-the-go option can be just as nutritious as a sit down meal. Even though it's a healthy habit to slow things down and create mindful eating habits at all meals, I'm not kidding anyone that that can happen 100% of the time, but being prepared for these fast moving mornings also has benefits to be instilled, choosing healthy prepared meals and avoiding the convenient but non-nutritional foods.

Here's two of my fav of Grab-and-Go breakfasts chalked full of healthy fats and plant based proteins to keep the energy even and lasting all the way to lunch!

Try this Seedy Breakfast Bar ( with or without the nuts) for a healthy filling option to head out the door with.

And these Apple and Spice Breakfast Muffins are a gluten free, nut free, dairy free option for breakfast and to pack in the wee ones lunches as I know that so many schools are nut free facilities.

To keep things fun and interesting, and colourful, Veggie Nuggets are so easy to make in a big batch, freeze some for future use, and make a few different sauces so you can mix up the flavour throughout the week. And can I just say hell to the extra servings of colourful veggies!!

Things like bean, lentils, and intact whole grains are amazing fuel for the lunchbox. Bean salads, with avocado, and a fresh cherry tomatoes, has a great balance of plant based proteins, healthy fats, and colourful veggies. Another great option is quinoa added to any of your favorite salads as a healthy whole grain that is full of fibre. Try this Tabouli Salad to keep the taste buds on there toes! Add sauteed tofu or extra seeds for a full meal that will keep you going all the way to dinner!

Whether young or grown, I wish you all a year and a lifetime of discovering new knowledge, new delicious recipes, and new compassion for all.

Health & Happiness

~R

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Why is Everyone talking About Eating "Plant-Based"

10/8/2018

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Some Pretty Amazing Stats Says we Should!

People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your entire body.

Whether you include meat and dairy in your diet or not, more plants equates to better health outcomes.

Nutrients

Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)

Dietary fibre from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels, lower risk of heart disease, and helps to keep a healthy gut microbiome.

Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products , beet greens, soya, lima beans, spinach, lentils, & kidney beans.

Fibre is important for proper bowel function. It helps reduce constipation and diverticulosis. Fibre-containing foods such as vegetables help provide a feeling of fullness with fewer calories.

Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods to reduce the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

Vitamin A keeps eyes and skin healthy and helps to protect against infections.Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C also aids in iron absorption.

Health benefits
Eating a diet rich in vegetables and fruits as part of an overall healthy diet reduces the risk for heart disease, including heart attack and stroke.

Research done by the Imperial College in London in 2017, which is published in the International Journal of Epidemiology, estimate approximately 7.8 million premature deaths worldwide could be potentially prevented every year if people ate 10 portions, or 800 g, of fruit and vegetables a day.

The team found that although five portions of fruit and vegetables a day reduced disease risk, the greatest benefit came from eating 800g a day (roughly equivalent to ten portions - one portion of fruit or vegetables if defined as 80g).

The study, which was a meta-analysis of all available research in populations worldwide, included up to 2 million people, and assessed up to 43,000 cases of heart disease, 47,000 cases of stroke, 81,000 cases of cardiovascular disease, 112,000 cancer cases and 94,000 deaths.

Some pretty glaring statistics came out of the research.

Here's what they found;

24 % reduced risk of heart disease

33 % reduced risk of stroke

28 % reduced risk of cardiovascular disease

13 % reduced risk of total cancer

31 % reduction in dying prematurely

Now to be transparent these numbers are calculated in comparison to not eating any fruit and vegetables. But if this is a sliding scale, and we earn points for a good and healthy long life by eating more plant foods, I'll swallow that dill... I mean pill.... I mean...

Besides curbing some of the most prolific chronic diseases in North America, eating more veg has more amazing health benefits;

Diets rich in foods containing fibre, such as vegetables and fruits and other plant foods, may reduce the risk of obesity, and type 2 diabetes.

Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.

Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to maintain a healthy weight.

So for me personally, it might be easy to get the recommended servings in, I love veggies!! I've been Plant Based for over 25 years, I eat a whole food diet, and we grow a lot of variety of fresh veg right at home...
I did however have question in the back of my mind as I haven't ever tracked my food, or more particularly my veggie intake..Was I eating this protective amount of whole plant foods??

Most days; absolutely! We don't eat out a lot so I really dictate whats on the plate, and that usually includes heaping amounts of veg. But when I review my Food & Mood Journal after about 2 months of tracking, there was a few days, even in the summer where veggies abound, when I ate less than 6 serving in a day.

Not that this is bad news, studies point to eating as little as 5 servings per day having some beneficial effects, but truly, I'm in it for the long run! I shooting for healthy @ 100!

What I took out of this was more than just upping my veg game on a daily basis, it's when we are the conscious observer, we can decide to take action on tangible reflection. Okay what I mean is, without keeping a journal, I might assume that I would be getting more than enough servings of veggies and fruits everyday, but without journaling, I was just guessing.

Even though a few days in a month isn't a big reflection of my overall health measures, it statistically adds up to a small percentage a year. I'm not going to be overly concerned and track my veggie intake like a crazy lady because I know most days I'm getting well over 10 servings and eat a well rounded whole foods, plant based diet, but I am more aware than I was before and where ever I might feel the veg intake was low that day, a big salad shall appear! And to be honest, I was assuming until I had actual data.

How about you? Do you know how many veggies and fruit servings you get in a day?

In Canada, lets look at

WHAT IS ONE "SERVING"?

125 mL (½ cup) fresh, frozen or canned vegetables or fruits
250 mL (1 cup) raw leafy veggies or salad
125 mL (½ cup) 100% fruit & vegetable juice (Only occasionally in small amounts)
1 piece of fruit ( or a cup of berries are a good option to keep sugars down)

ONE SERVING OF FRUIT CAN BE:

1 medium banana
6 strawberries
1 plum
20 grapes (apx 1 cup)
1 medium apple
1 medium peach
*Keep juice for an occasional treat and eat the whole fruit with its fibre still intact.

ONE SERVING OF VEGETABLE CAN BE:

1/2 cup (125 mL) broccoli florets
10 baby carrots or 2 medium size carrots
1 roma tomato
1/2 of a baked sweet potato
1 ear of corn
1/2 cup of chopped mixed vegetables

CANADA’S FOOD GUIDE RECOMMENDS

Get 7-10 servings of vegetables and fruit everyday for health.
Eat at least one dark green and one orange vegetable each day.
Go for dark green vegetables such as broccoli, kale, swiss chard, and spinach.
Go for orange vegetables such as carrots, sweet potatoes, and winter squash.

Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
Enjoy vegetables steamed, baked or stir-fried instead of deep fried.
Eat a wide variety of colourful vegetables and fruits everyday, think “eat the rainbow”.

So why are the oranges and greens so important? Read more here.

Whether we're eating a ton of veggie, or maybe we aren't, whether we're plant-based or not, there is no 1 diet that is best for everyone, but eating more veg no matter what camp your in, seems to be a healthy habit. Another healthy habit to thrive in life is to be a conscious observer of our own health!

We naturally check in with ourselves on a daily basis to acknowledge how we are feeling, but do we keep a log?

We track our finances and spending habits, we log our hours worked and our time management in life, we track our home renovations, we track the data usage on our phone, yet do we pay attention to our own health and nutrition???

My clients know this amazing tool before they even walk into my office, it's part of my intake forms, I request this before I confirm an appointment because it is invaluable, although just a starting point, it something to start with! The longer you keep, not only a food journal but, a mood and overall health journal, the more empirical data you have collected about yourself, your eating habits, your lifestyle habits, and how they might affect your mood and health as a whole.

Whether you are working with a nutrition or health professional or starting the journey solo, here is my free Food & Mood Tracker to download and start tracking. You might be surprised in 3 months what looks like correlations between the food you eat, the mood, and your overall health & energy..

There are lots of great apps that you can download that specifically look at your nutrient intake, and might be easier to fill out, but I am such a visual person, I like things on paper, right in front of me, that include more than just what I put in my mouth, or how many steps I take in a day.

Do you know what I found out from keeping a Food and Mood journal???

That the 1 cup lovely cup of coffee I was drinking in the morning was sabotaging my energy levels and making me feel slightly anxious for the rest of the day. Was it overt enough to realize without the journal, maybe, but day by day, there was always some other reason in my head...until I saw it in black and white.

I also discovered that there is always more room for kale!

What is your hypothesis of what's helping or hurting your health??

Now it's time for the data!! Download the free tracker and start observing your health now!

In Health & Happiness my Friends

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Cabbage Culture

Old School Health Hacks

Better Brain Health

Turmeric Tea

Practicing Gratitude Can Rewire Your Brain for the Better

Back to School Plant-Fueled Favourites

Why is Everyone talking About Eating "Plant-Based"

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Back to School Plant-Fueled Favourites

Why is Everyone talking About Eating "Plant-Based"

Archives

Categories

Rebecca L. Thornton﻿

Rebecca L. Thornton