Groceries can make up a significant portion of our monthly budget. Saving money on groceries can take a little more time, but in the long run it will not only save you money, but likely will end up making your meals and snacking healthier.  Here are some tips on how to spend less money on groceries and eat healthier!

Groceries can make up a significant portion of our monthly budget. Saving money on groceries can take a little more time, but in the long run it will not only save you money, but likely will end up making your meals and snacking healthier.  Here are some tips on how to spend less money on groceries and eat healthier!

Have a plan: It can’t hurt to know what you plan on making for the week and also what’s on sale. Planning a menu for the week, or at least a few big meals to tide you over can go a long way. This also saves you from having to return to the store or eat out during the week, saving you time and money.

Use your math skills: Sometimes the largest container is not the best deal.  If you can afford the time, and the money to buy a larger portion, it can be a good idea to calculate what the best price/weight is.  Some stores will list this, other times its up to us to calculate this. Either using our math skills or a calculator can go a long way.

Shop alone: This isn’t always a possibility.  But if you can manage to shop alone it allows you to focus on getting the best deals and staying true to your list. It also allows you to take the time needed to shop for what you need without suggestions or pleas for additional items. Shopping with whoever shares the cooking responsibilities, if there is someone else, can be of aid as long as you’re able to focus and seek economical options.

Buy generic options: These products are available for almost every product out there, and they are held to the same standards as the name-brands but allow you to save money.

Buy in season: Produce can be one of the most expensive parts of your grocery bill.  The best way to cut down the cost without sacrificing nutritiion is to buy in season produce.  For instance, winter months often bring excellent prices for broccoli, winter squash and certain citrus fruits. Late summer often brings along great prices on berries and leafy greens. Buying produce when it is in season and then storing it (freezing, baking, pureeing, canning, etc) can help to cut costs later in the year when an item may be more expensive.

Buy in Bulk: Buying many non-perishable items in the unpackaged form can save you money and allows you greater options for mixing and matching certain items.  Although this is usually a great option it is not always the best deal so it is a good thing to keep an eye on prices. If you go to a store like Bulk Barn, make sure to go with a list, and a full stomach, to keep costs down. 

Buy Whole Foods: Healthier and often cheaper, the unprocessed versions of foods can save you money. Think of buying a block of cheese versus shredded cheese, or buying raw almonds and roasting them yourself.  Not only do you save money but you also get control over what is added into your food. 

Make smart substitutions: You’ll often find that by being open to substituting certain flavors or brands for others, you should be able to take advantage of more deals. If you and your family really love to eat cereal at breakfast, substituting oatmeal that is steel cut or quick cook (with cinnamon or fresh fruit to make it even more delicious) for instant oatmeal packages can save you money.

We constantly hear about superfoods and how beneficial they are for our health.  But are you ever curious how and why they’re so good for our health?  Which vitamins, minerals and other good for you compounds do they actually contain?  And what on earth do you cook with them?!

These are questions I tend to get from patients pretty often. So I’ve decided to pick an in-season superfood and go through the specific benefits they impart.  During the next year I’ll be picking in season foods from time to time to give you more information on them as well as adding a recipe or two,to make integrating them into your diet a little easier. 

Being January, its very common to find pomegranates still in season although they are on their way out of season.  Check your local grocery stores, you may be able to snag a few of these for about a dollar or two a piece for most of January.  Generally pomegranates are in season from late summer to early winter (August to January depending on where you live).  Pomegranates are a round fruit about the size of a grapefruit with thick leathery skin that encases juicy, pale-pink or deep-crimson seeds, that are held in place by a bitter, creamy-yellow membrane. Pomegranates themselves can vary in colour from deep red to yellow flushed with pink.  When buying them it is best to ensure they aren’t too squishy and that the skin is firm and taut.  

Once you have the fruit at home, its best to wash it and then separate the seeds out for easy use.  There are many different ways to take the seeds out of the shell.  Some people cut it in half, cut a horizontal strip or two into the halves, hold it over a deep bowl (to catch the splatter) and then hit the back with a large serving utensil to loosen the seeds.  Others cut it into four sections over a bowl to catch the juice, and then loosen the seeds by hand. Have fun with it and find the best way for you. 

So what makes pomegranates such a powerhouse food?  Well for starters they’re high in vitamin C, folate, potassium, pantothenic acid (vitamin B5), fibre and small amounts of vitamin K.  They also contain very high amounts of polyphenols, a class of potent antioxidants, such as ellagic acid, tannins, anthocyanins and flavonoids.  The seeds are the main source of fibre (meaning the juice alone does’nt contain a lot of fibre), as well as containing unsaturated fats.  When looking at ways to enjoy this fruit, your best bet is to buy it fresh.  If you’re going for the juice it is best to avoid ‘from concentrate’ juices as a lot of the beneficial antioxidants are no longer present and sugar may have been added.

Preliminary research has shown pomegranites to be effective in reducing health risk factors for diseases such as heart disease, aiding in the treatment of mild to moderate hypertension, as well as showing anti-bacterial and anti-viral properties. Further research is being done into a variety of different conditions. 

Great ways to integrate this fruit into your diet is in smoothies, with yogurt, oatmeal and eating it raw. If you’re looking for a non-synthetic way to color food, pomegranite juice gives a lovely pink tint to many foods, dressings, icings and beverages.    

Other ways to add this ‘jewel of autumn’?  Check out the recipes below, and feel free to let me know how you like them.  The majority of these are recipes I’ve given to patients and were met with great feedback, but I’m always open to suggestions!

It’s often said that the eyes are a window into our souls.  Likewise, our skin provides a window into the inner workings of our body. Poor skin qualtity or appearance, including dry, oily, dull, sagging, puffy, acne ridden, excessively wrinkly or blotchy skin can indicate underlying health concerns.  The state of our skin can be a gauge of our digestive system, our diet and our overall health. 

Naturopathic medicine is rooted in the principle of finding and treating the root cause of our health concerns.  As well, naturopathic medicine strives to treat each person as an individual with unique health concerns and requirements. These tenets provide exceptional strength and quality to naturopathic anti-aging protocols such as the ones I provide my patients.  All avenues of health are addressed in a unique protocol for each patient allowing for the greatest benefits without the need to ever use pricey anti-aging creams, Botox or to ‘go under the knife’.  The added benefit of these anti-aging protocols is that they will also lead to increased energy, optimized digestion and diet plans, hormone balancing and improved immunity on top of the cosmetic benefits. 

So what are some easy and effective tips that you can try at home to improve your skin quality and harness anti-aging effects? 

Stay Hydrated.  We’ve all heard that we should drink about 8 cups a day of clean water. Now there’s an extra motivation.  Making sure we stay hydrated improves the appearance of your skin, as well as slowing the effects of aging. Water, herbal teas, vegetable juices and unsweetened coconut water are all great options.  Adding a slice of lemon or orange to your water is a great way to change up the flavor without artificial flavoring or extra calories.

Avoid caffeine.  When trying to stay hydrated, and maintain supple looking skin, caffeine is not your friend. Caffeine, commonly found in coffee, black and green tea, energy drinks and some sodas, dehydrates the body.  Some sources of caffeine are more detrimental than others, due to the amount of caffeine or the other ingredients in the beverage.  Like with everything moderation is the key.

Get enough sleep.  There’s a reason for the term ‘Beauty Sleep’.  Its because sleep is essential to allowing our body to heal and repair.  The fibres that keep skin firm and unlined, namely collagen, repair mostly when we are in a deep sleep. 7-9 uninterrupted hours each night are key.  To harness the full benefits of your beauty sleep try to get to bed before midnight every night.

Don’t smoke. Smoking not only causes wrinkles around the mouth, yellowing of the teeth and fingers, it also depletes our body of essential nutrients and anti-oxidants.  Many of these nutrients and anti-oxidants are not only key to preventing the aging of our cells, they also help to prevent the aging of our skin. 

Wear sunscreen, avoid sunburns and tanning beds. Ideally we should be wearing sunscreen everyday, even in the winter.  UV damage to the skin not only causes wrinkles, drying of the skin and skin blotches, it is a huge risk factor for skin cancer. 

Have a good, clean diet. Being a window into our health, our skin often reflects our diet. Avoid foods that are processed, full of chemicals, have excess sugar or sodium. Ensuring that you take in a wide variety of fruits and vegetables, with a focus on berries and other produce with vibrant colors improves skin quality.  Having adequate protein and healthy oils is another sure way to improve the look and feel of your skin. The ideal diet is different for everyone, but following the basics of a good diet will show in your skin. 

Sweating, Exercise and getting active. Ensuring that you are active for at least 30-60 minutes everyday not only promotes good health, increased energy, and resilience against injury, it also promotes healthy looking skin.  Sweating on a daily basis provides your skin and body another route of eliminating toxins. The effects of exercise also help to promote cell healing and repair, increase circulation and promote that healthy glow.

Moisturize.  Skin that is hydrated tends to be supple, vibrant and less lined than dry, thirsty skin.  Using natural products to moisturize the skin will improve skin quality.  Depending on the needs of your skin, products ranging from coconut oil and natural beauty products to castor oil are all great options.

Beauty is never just skin deep, it comes from being confident, loving and giving as well as following a healthy lifestyle.

For a change of pace, I thought I would share an excellent blog by a colleague of mine, Dr. Justin Gallant.  For more information on his practice, or blog, check out his website: www.drjustingallant.com

Why Should I Pay for Naturopathic Medicine?

Dr. Justin Gallant, ND

A couple of people have told me that they have a hard time justifying paying to see a Naturopathic Doctor.

Hopefully this analogy will help shift the mindset:

Scenario 1: You pick up a car for $500 to last you through the winter. You go to start it up and all of the sudden you hear a terrible noise coming out of the muffler. It’s just a beater so it’s reasonable to just patch up the hole. You’re going to get rid of it after the winter anyway right?

Scenario 2: You’ve saved up to buy that new car you’ve always wanted and a couple months later you hear that dreaded noise. You want this car to last at least the next 10 years. That hole is a just a small sign of things to come so it’s better to get a professional service to fix your car (i.e. mechanic or dealership) and get the whole part replaced. After spending hundreds of dollars on your car, your bank account isn’t happy but you won’t have to worry about the problem coming back for a long time.

Scenario 3: You’re born with a priceless body that scientists would not be able recreate with billions of dollars. Your body is not disposable; you want it to last a century. If you don’t want to patch up a decent car that you hope will last a decade I would hope that you would not want to just throw a patch on your body that has the potential to last 100 years. By the time you’re retired would you rather be driving around that car that you decided to patch up every time something went wrong or would you prefer to have that ol’ classic car that looks brand spankin’ new and everything runs perfectly. You’ll be the envy of all your peers. We don’t have the option to sell or trade our bodies so it’s important to seek professional services in order to keep them in optimal shape.

Regarding your health,

     While those temporary patches are important while you work on finding a solution, they shouldn’t be depended on for life. It might be necessary to apply a patch until you can find the right person to fix your problem or until you can get the money to pay them but the mindset of, “That’s good enough” shouldn’t suffice. Most of us get one chance with our body and our health is what will maintain it so we can enjoy it for as long as possible.

     If you’re willing to spend over $20 000 on a vehicle and dish out hundreds of dollars at a time to keep it tuned up or to repair it, you should not be afraid to treat your health the same way. You’re more important than your car.  

     Our bodies are miraculous machines, they can enable us to do so many things or they can literally be the death of us. We have to cherish and invest in our irreplaceable bodies rather than the replaceable material things in life. We have to look at our bodies as if they are the vehicle that will get us through the next 100 years and treat it as such.

A couple of other things to keep in mind:

•The less a Doctor is paid per patient, the more patients that Doctor will try to see

•Aside from the advanced education, research and experience your ND utilizes to help improve your health, most ND's spend a lot of out-of-office time working on each patient's individual case. It's better to treat the price you pay as if it's "per health" rather than "per hour" because you might sit down with your ND for an hour but they could spend a whole day working up your case.

•If money is an issue, just like most other professions, most ND's will be able to work something reasonable out for you.

•If you have benefits, depending on the company you could get the first 4 visits for free or 80% off of all of your visits.

•Most people you talk to who have been to an ND have no problem paying for the service, these people realize how valuable their health is because the majority of them have realized how severely poor health can affect their life.

http://www.drjustingallantnd.com/blog.html

December is the season of holiday parties, new year’s celebrations and delicious desserts.  What better month than to pack in a few super nutrient dense foods to help compensate for all the holiday indulgences. 

So where to start?  Taking a look at the in-season foods is a great place.  

1. Mushrooms: With a large number of different kinds and flavors, mushroom are a great source of flavor without             the calories. This versatile food is also high in several minerals and provides antiviral, anti-inflammatory and immune boosting properties. They can be served raw on vegetable platters, as an accent to many dishes, lightly sauteed with some garlic or added to almost any dish.  

2. Pomegranites: ‘The Jewel of Autumn‘  pomegranites are delicious and high in antioxidants and nutrients. These wonderful fruits are generally in season in November and December. Not only do they provide fibre and nutrients they are a fun and delicious fruit that kids will love.  And they can be used as a treat when they are not in season providing a powerpunch of vitamin C, potassium and antioxidants.  The flavorful and colorful juice can also be used as a natural dye for icing, cookies and other treats.

3. Bok Choy: want to try something you don’t always cook with?  Or go back to an old favorite? High in vtamin K, minerals and other nutrients this leafy green adds a creamy flavor to many dishes. While steaming or adding to a stir fry are excellent ways to use this leafy green, overcooking can serve to sap out nutrients and flavor so be sure to add in towards the end of the cooking time.

4. Broccoli: A member of the powerful brassica family, broccoli is an in season wonder. Its easy to be creative with this versatile veggie that can be eaten raw, added to a slaw, steamed, stir fried, baked or made into a dip or soup. Not only is broccoli loaded with vitamins and minerals like vitamin C, B vitamins, iron, vitamin K, potassium and calcium, it also carries an extremely high dose of a variety of antioxidants. 

5. Garlic: Not only does garlic add flavor to any dish, from dips to soups to stir fries, it is  also a potent antimicrobial and has been implicated in cancer protection. While cooking removes some of the active compounds, it is still a powerfood when cooked.

6. Winter squash: Winter squashes are sweeter than the summer squashes and are able to be stored for a longer period of time. Varieties, like butternut and acorn squash, are so versatile they make packing in an extra serving or two of vegetables easy.  Packing loads of beta carotene and vitamin A, they are a great holiday addition.  Try them roasted, steamed, drizzled with maple syrup or pureed and added to soups, smoothies and pasta sauces. Or replace the pasta with spaghetti squash to bring down the calories and add in some more nutrients.

7. Dark Chocolate: Mmmmmm...chocolate.  Yes I am telling you to eat chocolate. Dark chocolate in moderation is a great way to get a few extra powerful antioxidants, vitamins and minerals such as potassium, iron, copper, magnesium.  Try to aim for at least 70% dark chocolate.  A delicious way to use this super food is to add pure cocoa (not hot chocolate) to protein shakes and baking recipes.  It can also be added, with bananas for instance, to make pancakes with a twist. 

And a few classic, nutrient dense foods to add in that can be easily added into sauces, oatmeals, cookies, smoothies, and many other dishes:

8. Berries, goji berries, cranberries, chia seeds, leafy greens (kale, swiss chard, rappini and dandelion,etc),    avocados, green tea and uncooked cold pressed virgin olive oil.

As always moderation and balance are the key.  Be sure to be safe and have a wonderful holiday season! And as always please contact your healthcare provider if you are on any medications, or contact Dr. Rebecca Hauser ND if you have any questions. 

Inspired by the season of new beginnings that’s only a few weeks away, I’ve decided to start my first adventures into the world of blogs. And what better way than giving ideas on how to survive the holidays!

And no, I won’t be telling you the key is to avoid all the yummy food, alcohol and parties.  Its actually possible to enjoy the season, and minimize the negative effects.  Who’d have thought?! Indulging a little is absolutely fine, especially when its a ‘once a year’ occasion. The biggest thing we all need to remember at this time of year is to take the time to breathe and relax.  Taking a couple of deep breaths, especially when the weather may not cooperate with your travel plans, when your mom’s first words might be that you look tired, or your siblings tell you your new haircut is too short! Letting go of the little things and taking a deep breath means you’re already half way to making it through unscathed.

Now to the good stuff.  What can you do to help balance all the food, partying, less sleep and less exercise? The biggest pitfalls of the season tend to be the excessive calories, the extra alcohol, and the lack of physical activity.  Add these to the stress that comes along with the holidays for most people and say hello to extra pounds, less time enjoying your loved ones and extra health repercussions!  So what can you do?  


Excessive calories:


Its hard to not sample all the delightful dishes at holiday parties.  The stuffing that grandma made, Aunt Amy’s pie or even the caterer’s delectable selection of pastries are all hard to say no to.  Here are some easy tips to help you from packing on the pounds while being able to enjoy all of these gastronomical treats:

1. Use nutrients to your advantage: Increasing fibre in your holiday meals will not only help to keep you regular, it will also help to reduce the amount of dietary fat you absorb and how fast you absorb sugar. Sprinkling a little ground flax on meals, choosing to add a few extra veggies or fruits to your plate or drinking a quick fibre drink before your meals are an easy solution. And grabbing a cup of green tea instead of a cup of coffee not only spares the sugar and cream, it provides beneficial nutrients.
2. Give yourself a basic calorie budget: Do your best to stick to it, and don’t stress too much if you stray a little.  If you know you have a party packed day, or a lot of holiday dinners, plan ahead.  If you have a holiday dinner or party, simply make sure you have a lighter lunch and snacks.  Making sure you have these lighter meals through the day makes you less likely to binge later. Want to have your piece of pie...or two? Just try to go a little easier on supper or scarifice certain items like the extra scoop or rice or slice of bread.
3. Make wiser choices: If you’re having a sugary treat, add in a little protein (a handful of almond, a little cube of cheese or a dallop of greek yogurt) or have something packed with fibre.  Choose to load up on the salsa instead of the spinach dip and other creamy sauces, dishes and drinks.

Extra Alcohol: Holiday party time! That means having a drink or two...or four. While I’m not encouraging you to drink, I do want you to be prepared, in case you do.

1. Take your vitamins.   Alcohol depletes key vitamins such as a number of the B vitamins, and keeping yourself well nourished helps prevent damage and hangovers. Ask your healthcare professional today for a recommendation of vitamins that work best for you.
2. Drink in moderation.  The more you drink, the more damage you're causing to your body. Moderation, as with everything else, is key. 
3. Be selective in your alcohol choices.  Red wine, for instance, contains resveratrol and other beneficial nutrients that protect your body.  If you have issues with wheat, gluten avoid drinks like beer.  When choosing your drinks its best to avoid those with artificial colors and flavors, and sweeteners.
   
4. Stay well hydrated! Dehydration makes you feel ill and gives you a headache. Alcohol acts as a diuretic and makes urinate more.  A key is to have water when drinking and after.
   

If you take prescription medications its usually best to avoid alcohol. Consult your healthcare provider or pharmacist for more information.


Lack of Physical Activity: 

Two weeks of inactivity can lead to a significant decrease in our aerobic fitness, extra pounds and increased levels of stress.  Even worse, this can lead to a decrease in motivation to be active once the holidays are over. The best thing you can do is to make a point of being physically active wherever you are.

Make activity fun and get the family involved!  Snowboarding, skiing, and impromptu dance parties or snowball fights are all great ways to get active. Or volunteer to take care of some housework to get your body moving.  Every bit counts!

Its all about balance! You are allowed to enjoy the holidays and yourself. Slipping out of your health habit occasionally is fine, as long as you’re smart about it.  

Have a safe, healthy and happy holiday season!

For more specific strategies on how to survive the holidays, give me a call today to book a visit and use up your leftover 2012 insurance or health spending account.