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Guiding Principles; Canada's New Food Guide

25/7/2017

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​It's been 10 years since the last update by Health Canada, on food policy and we've been waiting for this one. As Health Canada's appointed Food Guide Advisory Committee review the meta-analysis, and the current body of scientific literature, we are starting to see trends in updated recommendations associated with health status and our population's nutritional status. Focus is placed on the rise of cancers, diabetes, heart disease, and obesity with all of its related ails, some of Canada's biggest health problems.


The Food Guide in Canada has a guiding hand in how school, daycares, and hospital lunches are developed, how the public perceives the scientific literature on nutrition, and how dietitians and holistic nutritionists are educated and thus educating the larger public.


Just over 20K Canadians took part in the first round of surveys asking Canadians what is important to them and even though this was less than 1% population feedback, it is the voice of Canadians to be heard.


As round 2 ; the follow up question and comments section, on the preliminary recommendation rolled out, there is some pretty heated debated on the forums. A lot of talk of leaning towards a more plant based diet, the arguments for and against. There is also a great deal of people talking about food security, inclusiveness and sustainability in Canada, which is not only a conversation here but around the world.  

You can read more about what is unrolling in Canada's Healthy Eating Food Guide Here.


Other countries have recently taken a very different approach to national dietary guidelines. Germany, Brazil, Sweden, the UK and Qatar; now explicitly reference sustainability in their food guides which really hasn't been seen before.


Rather than using a prescriptive model, Brazil’s revised dietary guidelines, launched in 2014, offer 10 guiding principles for a healthy diet, many of which revolve around limiting the consumption of processed foods, while making natural and freshly prepared foods the basis of one’s diet. A varied, largely plant-based diet is advocated as the foundation of a diet that is “nutritionally balanced, delicious, culturally appropriate, and supportive of socially and environmentally sustainable food systems. Brazil also stresses that food is part of great culture and social connections and should should be nurtured through conscious food choices.


Similarly, Sweden’s national dietary guidelines, which were revised in 2015, explicitly encourage consumers to eat less meat and meat products and more plant foods, for health as well as for sustainability benefits.


The last update to the US guidelines held great hope for the bettering health of our friends down south until the industry lobbyist pushed back at recommendations put forth. For instance, the advisory committee had recommended including sustainability as a factor in making food choices. But administration officials nixed that idea when it came to the final proposal.


The committee had also advised telling Americans to cut back on red meats and processed meats. But that recommendation sparked a vigorous challenge from the meat industry, and the final dietary guidelines in the US do not include any specific advice to cut back on these sources of protein.


By choosing to turn away from industry driven recommendations, ignoring industry driven research publications, and choosing to lead our population to a healthy, sustainable food culture, the influence of Canada’s Food Guide on the food industry extends beyond our own borders. Food choices govern food production, which has environmental impacts in a time of global climate change. Since Canada is a major food exporter, Canada’s Food Guide affects the health and environment not only of Canadians but of citizens around the world.​

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After reading the updated proposed guidelines in Canada and the evidence that supports the health professionals molding the latest updates it quite simple, if not a little late, but put into plain and clear suggestions it will look a little like this;

  • Eat mostly plant based for better health and sustainability. More Veggies, with some fruit. The half the plate with veggies rule might get a bigger piece of the pie.
 
  • Less emphasis to be put on meat and dairy food groups and more emphasis on protein & fibre rich foods like beans , lentils, and Tofu.
 
  • Processed foods are unhealthy so try and avoid them.
 
  • Drink water and probably just avoid the fruit juice, pop, and sugary drinks.
 
  • Reduce saturated fats intake, added sugars, and sodium. (Again, avoid the processed foods)
 
  • Make most of your meals at home and share them with others.​


What I haven't seen on the preliminary outlines is heavier restrictions on salt, sugar, and trans fats, just reductions. The last food guide only recommends reducing sodium, added sugar, and saturated & trans fat, but not restricting them. This may be tucked into the blanket suggestion of eating less processed foods but I feel, like many more in the health industries, it needs to be stressed to eliminate added sugars and high sodium in processed foods, a big reduction in saturated fats, and the all together ban of trans-fats that Canada has been very elusive on to date, yet Denmark has had a ban trans-fats since 2003 referring to meta-analysis from decades before.
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Choosing healthier options in the kitchen does, in fact, equate to better sustainability of our country's resources. Think farmers market. Our daily lives are already too complex and busy as is, our food shouldn't be. There is no 'one diet' that is right for everyone, and there are huge parameters of what healthy is. Keep it simple, keep it fresh.


Food and what you consume is a pillar of life, part of the foundation of health, it shouldn't be complex (except for the carbohydrates), it should nourish your body, elate your mind, and fulfill your soul! It is what human beings have evolved our culture and progress around for thousands of years. Lets get back to a healthy food culture, not just surviving, it's time to thrive!


​In Health,
​Rebecca
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New Year Habits to Get You to a Healthy 100!

9/1/2017

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I've just arrive home from an amazing vacation with renewed energy, a passion for movement, creating new dishes, learning more, sharing more, and expanding all round!

Part of my trip I tried to fit a bit of playful research in, as we found ourselves in one of the few "Blue Zones" on this planet. Blue Zones is a concept equating certain demographics in particular geographical areas of the planet; mainly; communities in the world had the most centenarians to how and where they live. There has been a lot of research done on these discovered Blue Zones trying to figure out why a high percentage of population in these zones were living in good health much later in life than the averages of developed nations around the world.

Seems no matter what Blue Zone in the world, there was a few main contributing factors that they all had in common and were linked to the health and longevity of these peoples.

So as we all celebrate an unfolding New Year, we might take some of these simple lifestyle tips and fold them into our daily existence, trying to make it in GOOD HEALTH to 100!

While I was traveling through Costa Rica, there is the Nicoya peninsula that jets of the Pacific Coast making it fairly secluded and quite unique even to the rest of the country. Many homes are still not hooked up to electricity, most farm, and a main source of transportation in these remote areas is one's own two feet. Some noted lifestyle habits of this long lived area, where people often live to the 90s or even into their 100s, emerge from simple living. What may not be thought of by us as easy living, may just give some insight into longevtiy.

According to research done by Dan Buettner and a wide range of researchers on his team, a few key lifestlye habits were similar to these different Blue Zone groups around the world. Here are a few healthy habits that are easy to adopt this year!


Eat More Beans & Legumes and Plants.

This was one of the main dietary hubs of health among the main Blue Zone regions. From the Okanawins to Ikaria, Greece to the Seventh Day Adventist in Linda Loma , USA to the People living on the Nicoya Coast, beans and/or legumes were part of their everyday diets. Prepared traditionally, by soaking overnight and long cooking times, the beans were a staple. This was also paired with a Plant based diet, not plant exclusive but mostly plant based with small inclusions of meats and dairy, and fish. These inclusions of animal foods were much smaller portion and regularities than in North America and Europian countries.(1)

At first glance the Nicoyan diet may seem a very tipical to Central American with its staples of beans, rice, tortillas and variety added by other vegetables, infrequent eggs, or small portions of chicken or beef. Nicoyans eat a lot of fruit that rest of us will almost never see. While we might recognize bananas, oranges, and lemons, other more exotic tropical fruits would be a part of the Nicoyans steady diet with a huge antioxidant boost. As just one example, the cashew apple contains five times as much vitamin C as an orange. Papaya is grown in many home gardens and has huge anti-inflammatory and antioxidant properties. The Seeds being a good anti-parasitic prevention and treatment. Fruit consumption may play a role in the low rate of cancer among Nicoyans, something not enjoyed by their fellow Costa Ricans outside the Blue Zone according to a study done by the University of Costa Rica.(2)

In many other countries with Blue Zones, having a kitchen garden, growing greens and other plant foods are a common trait. Having a variety of edible plants in season and on the table may give these zones a boost of phytonutrients that are so important for cellular health and maintaining good health in later years.


Natural Daily Movement.

Walking and physical movement was carried on into much later years and on a daily basis, and seemed to be one of the contributing factors in living healthier for longer. Movement was so integrated into daily lives so much so, that most centenarians needed little to no help getting around, whether it be up a rocky hillside, if that's what they were used to, or making it out to the garden to weed and work in the sun. Domestic chores, farming and the necessity of walking to get around all contributed to low intensity day long activity, and the fresh air couldn't hurt! This was also noted amongst all other major Blue Zones as a marker for longevity.


Get Good Rest.

Other lifestyle features undoubtedly assist in making the Nicoyans the longest-lived, healthiest people on the planet is the fact that many still live in traditional dwellings, often without electricity, which means that people go to bed early and, after a full night’s sleep, rise with the sun. This healthy habit wasn't one of the outcomes in the longevity research done by Buettner but has turned up in many research articles to date and has such great restorative benefits that it is an easy step to help tack on more good years!



Stress Less

Looks like all of these communities had healthy habits in dealing with stress, taking time for themselves with a focus on de-stressing activities, Okinawan would think about their loved ones for a few moments everyday, The Linda Loma Adventists pray, Sardinians do Happy Hour, the Ikarians take naps, and the Nicoyans breath in nature. What will you do to stress less in 2017?

A few other notable lifestyle habits amongst the longest lived people were that they have close knit communities, friendships, and social engagement. They put a priority on family above all else. They find and feel a purpose in life, whether it be family, work, spirituality, a sense of purpose was important to fill them up, but they weren't filling up on too much food, most practiced the 80% rule, only eating until they were “almost full”.



I wish you all the happiest and healthiest years to come, not just this year but all the years in front of you! Folding in simple helpful habits to live a thriving, purposeful, connected existence.


Much Love
​~R











References;

1)
https://www.bluezones.com/2016/11/power-9/

2)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3507767/
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The Amazing Bean

23/10/2015

1 Comment

 
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Beans and lentils are rich in folic acid, magnesium, potassium, B vitamins, complex carbohydrates and soluble fiber, and, at 20-25% protein by weight, These healthy, inexpensive natural foods should be eaten often. 

Alberta Health Services, The Canadian Diabetes Association, the Canadian Heart and Stroke Association and the Canadian Cancer Society all recommend legumes as one of the most important food groups for disease prevention and optimal health. Due to their blend of fibre, protein and nutrients, legumes aid in blood sugar regulation more than almost any other food group, a key quality for diabetics and those concerned with maintaining stable insulin response. 

Legumes are also heart-healthy; their high fibre content lowers cholesterol and triglyceride (blood fat) levels.  Most varieties of beans and lentils are also high in folate, a vitamin that helps prevent the build-up of the amino acid homocysteine - 
elevated levels of which are a major risk factor for heart attack and stroke.

Beans are an excellent source of fibre and this helps as a prebiotic. Prebiotics are undigested food particles that support the growth and activities of certain bacteria (probiotics) in the colon. These bacteria then provide health-promoting effects for us. These resistant starches are fermented by colonic probiotics into short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate.
Butyrate supports cellular differentiation and reduces proliferation; it also lowers the pH in the lumen, which is associated with a decreased risk of colorectal cancer.

An important factor in adding more beans to your diet it soaking them. This is really important because they have natural defenses that lock in most of the nutrients. By soaking dried beans overnight, rinsing, then cooking them, most of the nutrients will be available for us to absorb.  This also helps lower the possible gassy reaction if you are just starting to introduce them to you diet. 


For a Chart on soaking refer to the reference page.

Beans and lentils contribute to better digestion, they help regulate blood sugar because of the slower rate of digestion, they can help lower cholesterol, help maintain a healthy weight because the protein and fiber in beans delay stomach emptying, you feel fuller longer.  They are high in iron and a good source of B vitamins, they may lower your risk of cancer and they are heart healthy!


The amazing bean....for more on the topic please go to New School Knowledge, Old School Wisdom


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New School Knowledge, Old School Wisdom

22/1/2015

1 Comment

 
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It's winter and I've been making a lot of warm dishes, lentil loafs, baked beans, squash soups and bread. Lots of whole grains, lots of nuts and seeds, delicious, whole, and healthful, right? 

Well, whole doesn't always mean healthful! Nature has exquisite design and whole seeds, beans and legumes have built in defences to make sure they survive. They have evolved to have anti nutrient pesticides (us being the pests) that blocks and protects the seeds innermost nutrients, being the protein and enzymes. 


Nuts and seeds are extremely nutrient-dense. They provide generous amounts of calories, fats, complex carbohydrates, protein, vitamins, minerals and fibre. Trace minerals like magnesium, zinc, selenium and copper are important but may be under-consumed in today's largely processed Western diet, and even in some plant-based diets. Nuts and seeds are a reliable and delicious source of these essential nutrients. Plus, more than just a way to meet basic nutrient needs, nuts and seeds have been shown to protect against disease. Phytochemicals, bioactive compounds that help fight illness, in nuts and seeds include ellagic acid, flavonoids, phenolic compounds, luteolin, isoflavones and tocotrienols. Nuts also contain plant sterols, thought to help keep cholesterol levels in check and reduce cancer risk. (1) 


We tend to think about brightly colored fruits and vegetables as our best source of phytonutrients, but recent research has recognized black beans as a strong contender in phytonutrient benefits. The seed coat of the black bean (the outermost part that we recognize as the bean's surface) is an outstanding source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin. These three anthocyanins are primarily responsible for the rich black color that we see on the bean surface. Kaempferol and quercetin are additional flavonoids provided by this legume. Also contained in black beans are hydroxycinnamic acids including ferulic, sinapic, and chlorogenic acid, as well as numerous triterpenoids. Bean species showed variations in anthocyanins and antioxidant activities. Generally, bean species consisting of greater anthocyanins exhibited greater antioxidant activity. Darker varieties consisted of greater antioxidant activity. (2)

Beans and lentils are rich in folic acid, magnesium, potassium, B vitamins, complex carbohydrates and soluble fiber, and, at 20-25% protein by weight, are a go-to for vegetarians and vegans.

Alberta Health Services, The Canadian Diabetes Association, the Canadian Heart and Stroke Association and the Canadian Cancer Society all recommend legumes as one of the most important food groups for disease prevention and optimal health. Due to their blend of fibre, protein and nutrients, legumes aid in blood sugar regulation more than almost any other food group, a key quality for diabetics and those concerned with maintaining stable insulin response. (3,4,5,6)

Legumes are also heart-healthy; their high fibre content lowers cholesterol and triglyceride (blood fat) levels.  Most varieties of beans and lentils are also high in folate, a vitamin that helps prevent the build-up of the amino acid homocysteine - elevated levels of which are a major risk factor for heart attack and stroke. (7)

All of these beautiful nutrients are locked in and need a key to open them and make them available to us to absorb. 

these plants have evolved defences like phytic acid, enzyme inhibitors,  lectins, as their defence arsenal. They are just trying to make it to germination and grow their own.... sound familiar?



Lets look at a few of these defences.


Phytic Acid and Mineral Deficiencies

The most known anti-nutrient found in beans, nuts, grains and seeds is phytic acid (or phytate), a phosphorous-bound organic acid that protects the plant seed from premature germination. When you eat foods with phytic acids still intact, they bind with essential minerals such as calcium, zinc, magnesium, iron and copper and prevent absorption. Phytic acid also has the potential to block protein absorption. (8)

Over time, regularly consuming foods (processed or whole) that contain phytic acid can lead to mineral deficiencies and cause a wide range of health problems including digestive irritability, impaired immune function, allergies, skin irritations, bone lose, decaying teeth, anemia, hormone disruption, and poor physiological development in infants and children. 


 Phytic acid (IP6) in it'd pure form has been studied and shows anti-tumour anti cancer properties as it is a powerful anti oxidant, (9)    but with anything, too much of a good thing can be bad.



Enzyme Inhibitors

Plant seeds, especially nuts and seeds, also contain enzyme inhibitors that ward off predators. These inhibitors block enzyme function, most notably the uptake of trypsin, an enzyme responsible for digesting protein. The increased requirement for pancreatic enzymes also depletes the body of valuable resources for other physiological functions as well, and sets up the conditions for chronic inflammation, insulin resistance, impaired digestion, immune suppression, increased allergies, severe intestinal issues and declined mental function. Any nut butter lovers cringing right now?

Lectins

Although lectins can be found in almost all foods, they are highly concentrated in grains (especially wheat), beans (especially soy), and nuts. They act as very powerful insecticides that ward off predators. When they are consumed in large quantities, such as a diet high in wheat and soy, lectins are a natural disaster for the small intestine. They are carb-binding proteins that can stick to the lining of the small intestine and damage the sensitive villi responsible for transporting nutrients into the bloodstream.

In susceptible people, lectins (among other inflammatory foods and medications) damage the villi so badly that leaky gut syndrome occurs. “Leaky gut” means that the very delicate lining of the small intestine is so damaged that particles of undigested food, proteins, toxins and other pathogens are able “leak” into the bloodstream and bind to tissues and organs throughout the body. As a reaction, the body increases inflammation to protect the affected tissue. This is why lectins can also linked with autoimmune disorders like IBS, Chron’s, colitis, thyroiditis, fibromyalgia, arthritis and so on. (10)


*People that are sensitive or have any kind of inflammatory issues may do well with an elimination diet that includes the elimination of most high lectin foods. The length of time on the elimination diet depends on the severity of the inflammation. Look for a professional holistic nutritionist or ND that is versed in elimination diets focused on you individual needs.


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Okay so what do we do if we still love to, or are inspired to, eat our cauliflower steaks with a side of kidney beans??? 


Do what grandma did, and great grandma, and great, great, great....


Our ancestors up until the last mid century may have not had our scientific knowledge of phytonutrients and phytochemicals that act on human digestion but they sure as shootin' knew how to make things from scratch and how to listen to their moms!!! 

Grains, beans, nuts and seeds have been soaked and cooked for millenia,  They have been part of human diets even before the Indus valley brought rise to agriculture. Wild grassed and pulses date back farther than the agricultural era and we have evolve with these foods long past recorded history.(11,12)

The wisdom of soaking grains, beans and nuts has a long lived tradition, before written words, our human tribe has passed this wisdom on generation to generation. ... until about 50 years ago, the beginning of the convenience era. 


Most of the phytic acids, lectins, and enzyme blockers are removed from beans, nuts, legumes, and grains through the soaking and cooking process, except for wheat and soya beans. 



 Good Soaking Practices

Use a glass or ceramic bowl – Never use plastic or metal.


Purified water – Chemicals and contaminants in tap water can interfere with the soaking process. I use the water from my Reverse Osmosis, re mineralized, filter. 


Planning – Knowing you will have to soak requires that you plan your meals ahead of time. It ensures that your meals are planned out ahead of time so you are less likely to opt for something unhealthy.


The three things listed above are all you really need for effective soaking. However, grains, beans, nuts and seeds require a few different tweaks with the soaking process. Temperature, time, and the correct soaking medium can really make a difference.There is a chart at the end of the post. 



Raw Nuts and Seeds

Raw nuts and seeds are best soaked in a brine (salt solution) to reduce enzyme inhibitors and increase digestibility. They turn out delicious too!

Soaking medium - 1-2 tsp. of high quality Himalayan Salt. NO TABLE SALT!

Main anti-nutrients deactivated: enzyme inhibitors, lectins

Main Nutrients activated: iron, potassium, magnesium, manganese, selenium, zinc, vitamin E, vitamin C,

These can be dehydrated and stored for longer, better than roasting them to keep their natural oils intact. 

Grains

Soaking grains is most optimal with hot water and an acid medium. The acid medium has been shown to release phytase to break down phytic acid. My favorites are raw apple cider or konbucha (because it's always in the fridge)

Soaking medium – lemon juice, raw apple cider vinegar, coconut vinegar, brown rice vinegar, or kombucha

Main anti-nutrients deactivated: phytic acid, lectins

Main Nutrients activated: Vitamin A, E, B6, Lysine, Selenium, Iron, Copper and Zinc


Beans

The optimal method for soaking beans is to start with very hot water and soak at least 24 hours, changing the soak water every 8 hours. I don’t really concern myself with heating the water each time I change it. I think room temperature water is fine to use after the initial rinsing.

Some also claim the acid medium reduces the flavour of the bean and the science does't support clearly whether it helps or not so that's up to you to use it or not. 

Since cooking helps to eliminate at least 50% of the phytic acid, I’m okay with just soaking the beans in hot water. For harder, larger beans I’ll throw in a 1/2 tsp. baking soda after the last rinsing. The baking soda literally reduces cooking time by almost half. This is a lifesaver in the kitchen! Do not use baking soda for smaller beans such as lentils, adzuki or navy beans. They’ll cook too fast and become mushy. Make sure you are using a high quality baking soda. 


Another option is to add kombu seaweed. This is widely practised in many cultures, because kombu increases the mineral content, especially iodine. This is especially good to use with lentils that you may not soak or cook for as long. 


Soaking medium - kombu, or baking soda (for larger beans to reduce cooking time)


Main anti-nutrients deactivated: lectins, oligosaccharides, some phytic acid (cooking eliminates at least half)


Main Nutrients activated: protein, calcium, folate, potassium and iron

 Although cooking with dry beans that have been thoroughly soaked is the most ideal and most cost effective, there is always a day where your you just need something quick. Eden Organics provides a wide variety of soaked beans in BPA-free cans. I might suggest keeping a can or two in the pantry for last minute meals. 


Use your soaked beans, legumes, nuts and seeds within a few days of soaking as to not develop mold spores. You can dehydrate all of the above ( mostly nuts and seeds) for the benefits of this process without having to roast them. This may degrade their delicate oils. 


Also be aware of how much processed grains you are eating, if there un-soaked, or un-sprouted, they're not most nourishing. That's where the beautiful food diary comes in handy. 

For a Chart on soaking refer to the reference page.

So Soak, sprout, and let your tummy smile!


References;

1)PubMed; Health Benefits of Nut Consumption PMCID: PMC3257681
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/


2) African Journal of Agricultural Research; Anthocyanin content and antioxidant activities of common bean species (Phaseolus vulgaris L.) grown in Mashonaland Central, Zimbabwe Dzomba P.*, Togarepi E. and Mupa M. 
http://www.academicjournals.org/article/article1380887529_Dzomba%20et%20al.pdf


3) Alberta Health Services; Fibre Facts
http://www.albertahealthservices.ca/hp/if-hp-tr-en-fibre-facts.pdf


4) Canadian Diabetes Association; Fibre
http://www.diabetes.ca/diabetes-and-you/healthy-living-resources/diet-nutrition/fibre

5)Heart and Stroke Association;Fibre
http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3484239/k.6942/Healthy_living__Fibre.htm

6)Canadian Cancer Society; Fibre
http://www.cancer.ca/en/cancer-information/cancer-101/what-is-a-risk-factor/diet/fibre/?region=on


7)Oregon State University;Linus Pauling Institute; Folate
http://lpi.oregonstate.edu/infocenter/vitamins/fa/

8) Wiki; Phytic Acid
http://en.wikipedia.org/wiki/Phytic_acid

9) PubMed;PMC3474917; The effect of inositol hexaphosphate on the expression of selected metalloproteinases and their tissue inhibitors in IL-1β-stimulated colon cancer cells
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3474917/

10)PubMed; The Dietary Intake of Wheat and other Cereal Grains and Their Role in Inflammation
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/

11) DW;Paleolithic humans refined grains in addition to eating meat 
http://www.dw.de/paleolithic-humans-refined-grains-in-addition-to-eating-meat/a-6126777

12) Research Gate; Mousterian vegetal food in Kebara Cave, Mt. Carmel
http://www.researchgate.net/publication/222658340_Mousterian_vegetal_food_in_Kebara_Cave_Mt._Carmel

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    Rebecca L. Thornton

    I wanted a venue to share my thoughts on what I have learned and lived  in life. 

Wild Seed Holistic Health respectfully acknowledges that we work, live & play in the ancestral and unceded territory of the Mi’kmaq People. This territory is covered by the “Treaties of Peace and Friendship” which Mi’kmaq Wəlastəkwiyik (Maliseet), and Passamaquoddy Peoples first signed with the British Crown in 1726. The treaties did not deal with surrender of lands and resources but in fact recognized Mi’kmaq and Wəlastəkwiyik (Maliseet) title and established the rules for what was to be an ongoing relationship between nations.