Creamy Asparagus Soup Recipe

asparagus

Asparagus has soo many health properties but can be intimidating for someone who has never attempted to cook it. It is one of those things similar to tofu that when cooked right is absolutely delicious…if not.. well it also makes really good compost. Here is an awesome, fool proof recipe to help introduce aspargus and all it’s health properties into your meal plan.

* Asparagus is packed with antioxidants, ranking among the top fruits and vegetables for its ability to neutralize cell-damaging free radicals.

* Absolutely loaded with nutrients: Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium.

* Along with avocado, kale and Brussels sprouts—is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. This is why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers.

Asparagus Soup Recipe:

* Sauté 1 Tablespoon of garlic in 1 Tablespoon of olive oil.
* Add 6 cups of low-sodium broth
* 2 1/2 Lbs. of asparagus
* 6 cups of califlower
* 1/2 teaspoon of cayenne

Simmer until tender, puree.
6 servings.

Enjoy!!

Dietary Guidelines- General

As soon as anyone discovers that I’m a holistic nutritionist I always get the question “What should i be eating and why should I not?” I always joke and say don’t eat bacon and eat lots of garlic. lol But the truth is that’s a very hard question to answer. There are the obvious answers like eat Butter not margarine, try to avoid trans-fats and food that is closer to it’s natural the better but we are all sooo individually unique very often something that is good for one can be bad or even toxic to another.

I decided to try to put together a few general (and I stress general) guidelines for healthy eating. If you have any more specific questions feel free to email me.

1. Drink at least two litres of water daily.
water

2. Try to eat at least 3-4 cups of vegetables daily- if possible raw or lightly steamed.
veggies

3. Eliminate (yes i used the E word) all refined sugars, refined flours, alcohol (sorry), coffee, chocolate, tobacco and processed or ground meats.
sugars

4. **Super important** DO NOT combine any sugars with proteins and fats. For example if you have a nice piece of chicken, fish, eggs, legumes, etc for dinner than have a sweet snack within 2-3 hours after, you are destroying a lot of the goodness that we get from lean proteins. we are also not allowing the sugars to be properly digested which causes them to more than likely end up being stored as Fat. It’s actually healthier for you to eat your dessert first if you must. 🙂
protein

5. Fats are good for you!! Contrary to this crazy phase of all fats are bad, our bodies and especially brains actual require good fats. Ideal sources are butter, olive oil, coconut oil, fish oils, nuts, seeds, avocados (yum). The fats to avoid are polyunsaturated oils like safflower, corn, vegetable oils. Avoid bad fats like deep fried foods.
nuts

I”m only going to suggest these 5 for now. Good luck on your journey to a healthier and happier you.

Mood Boosters In One Minute or Less

We all have those days where we just feel “off” especially this time of year with the days being long, cold, and dark. So here are few quick solutions to some common not-so good feelings.

Feeling Achy?

achilles stretch

Try the Achilles Stretch- In addition to stretching your leg muscles, this stimulates acupressure points in your calves and soles of the feet that signal the brain to release pain killing endorphins that can give you quick releif in seconds.

Hold the stair rail for stability, heels hanging over the edge, then drop your heels as low as possible and hold for one minute.

Feeling Tired?

eyebrows

For a quick boost of rejuvenation try an eyelid massage- Massaging the areas’s sensory nerves stimulates the flow of oxygen rich blood to the alerness control center of your brain.

Gently massage around your eyes for 10 seconds, next use small circular motions to apply firm pressure to the bony area just below your brows for at least 30 seconds.

Moody?

pet cat

The sensation of something cozy touching your skin stimulates teh production of oxytocin- a neurotransmitter that improves out look and mood.

For one minute run your fingers along a soft, fuzzy sweather or blanket. Or Pet one of your animals!!

Hope these help. Enjoy!!

Honey VS Sugar

honey

In this day and age everyone is looking for an easier way to eat healthy, or the quickest way to loose those extra couple pounds. Sometimes it’s not about the easiest or fastest way that gets you to your goals but eliminating refined sugar from your life could be one of those methods.

Try replacing your sugar with honey, not only are you eliminating something refined and void of any nutrients that is actually really bad for you but you are replacing it with something that will still give you that sweet tooth fix but is packed full of nutrients, good bacteria (that aids in digestion and that our body requires) and powerful antioxidants called polyphenols. Antioxidants help to get rid of the free radicals in your body that cause diseases and pre mature aging. Let me make that crystal clear. Honey helps fight wrinkles and keeps you healthy!! Sometimes you can have your cake and eat it too!!

Try to find a unprocessed honey, possibly organic although no honey can truly be organic if it’s labeled the producer may have done their best to try and accomodate that.

Enjoy!!!

Home Made Mouth Wash without all the harsh chemicals

Here is a simple and easy way to make home made mouth wash that leaves your mouth feeling clean and fresh for hours:

mouthwash2

Chai Mouthwash

2 drops clove oil
2 drops cinnamon oil
2 tablespoons good-quality vodka
1 1/2 cups distilled water
1/2 cup brewed Chai tea

In a glass jar with a tight fitting lid, combine the clove and cinnamon oils with the vodka. Add the water and tea and shake well. Keep refrigerated. Use as a mouthwash 1 tablespoon at a time.

Enjoy!!

Free Passes to the Wellness Fair 2015 in Fredericton

Wellness-Expo-Fredericton-Poster-2015

As a client or reader of Complete Body Nutrition we are able to offer you and your friends Complementary All Inclusive Passes to the 1st Annual Wellness Expo in Fredericton valued at $10 each, (while they last).

The Wellness Expo is a fun and educational experience with exhibits and seminars featuring the latest and greatest in Health and Personal Growth.

You will receive an All Inclusive Day Pass which includes entry to the seminars and the Saturday Evening Event.

Feel free to share this with your friends and family as well.

To enjoy a complimentary pass visit: http://goo.gl/nYJSJXand enter the discount code:
FW004
Enjoy!!

Make your Own Homemade Remedies

hmr

Back in the olden days (and even in the not-so-olden past and present homesteading days), a stillroom was a necessity in every rural home. This was a designated space (think a modern-day pantry of sorts) which housed herbs, jars, recipe books, tinctures, teas, and preserving agents (like alcohol, honey, and vinegar).

This room was where cosmetics, home brews, preserves, and a year’s worth of herby medicinals were created. Can you imagine?

I would love to travel back and just step foot into one of these medieval distilling rooms — think of the medicinals, recipes, and lore passed down from generation to generation, all housed in one well-organized room. I like to think of herbs hanging from the rafters, intriguing, hand-made bottles and jars holding remedies long lost and forgotten.

Intrigued yet? I sure am!!! I figure everyone who has any intention of making his or her own remedies should probably have a stillroom of his or her own. Don’t have an extra, conveniently empty room off your kitchen? No worries, Your stillroom can be a designated cupboard, a set of shelves, or even an outdoor building really, the only thing you need are herbs, supplies, and recipes, all housed in one convenient location.

Begin with a bit of research and observation; what herbs do you use or buy on a regular basis? For me, that’s got to be chamomile, echinacea, a variety of mints, rose petals, rose hips, elderberries, nettles, turmeric, and marshmallow root. So, first, I cleared an old bookshelf and placed it against an empty wall. Then, I grew and dried those herbs, or ordered in bulk if I needed them right away. If you don’t have space to grow that quantity of herbs, ordering in bulk is a great, affordable alternative.

Next, I stocked the fluid in which herbs are preserved, then strained from (necessary in tincture making). I gathered grain alcohol (it’s 190 proof — by far the best, most efficient preservative), apple cider vinegar, honey, and glycerin (all three are perfect as alcohol-free preservatives). I like to label everything in my own hand, so I usually decant these liquids into interesting/recycled/upcycled containers and create labels on my computer, marking the date they were bottled. Same goes for bulk herbs; they’ll arrive in plastic bags, but the sooner you can get them into glass, the better. Oh, and be sure to use tinted glass in blue or amber if your herbs are exposed to sunlight.

Then begin to gather recipes. I gathered print-outs, copies, and hand-written recipes others had either given me or that I’ve come across from other herbalists willing to share their formulas.

Because I’m pretty Type A, I have these cross-referenced by herb and by the conditions they’re used for. That way, if I know I want to make a cold and flu remedy, it’s as easy as flipping to that section of my journal and seeing what my options are. At this point, I have my favorite formulas memorized, but I tend to double check counter-indications and any herbal-drug interactions, just to keep them fresh in my mind.

In my stillroom (cupboard), I also keep my collection of herbal books. These include wild-crafting books, identification manuals, and pretty much every book on herbs that’s ever resonated with me. When I had an actual room for my stillroom, I put up drawings and photos of herbs, little sayings that inspired me, prayer flags, candles, interesting packaging (in case I was crafting gifts), a hot plate, and a selection of cooking vessels. Eventually, I added soap molds, candle-making equipment, carrier oils (such as almond, apricot, olive, and jojoba), and essential oils.

It takes time and experience to gather everything you need together. Begin with a few herbs and a few tea recipes. Blending something as simple as rose hip and ginger tea, placing it in a recycled jar, labeling it, then stocking it in your kitchen can give you a great feeling of independence. Just think — the next time you have a cold (rose hips have lots of vitamin C), an upset stomach (cue ginger), or have winter chills (rose hips and ginger both warm the body by increasing circulation), you have your own remedy, made with your own hands, knowing you have plenty of raw materials to make more, whenever you need it.

Good luck with your homemade remedy making and keep me posted. If you find a recipe you really enjoy feel free to share it.

Never Microwave Tim’s Cups

tims
I see people do this all the time and even though it’s none of my business I always have to say something. My co-workers can attest to that.

There are a few reasons why you shouldn’t microwave Tim Horton cups.

1. It says so on the cup. Don’t believe me, have a look, if they are putting a warning on the cup it must be there for a reason.
2. The cup is made of paper and can literally catch fire in the microwave.

latte
3. The cups are lined with a coating which melts into your coffee, but then again who doesn’t enjoy a wax/resin latte with extra foam (btw that’s not whip cream, more like a chemical cocktail)

There is a simple and easy solution, pour your cold coffee into a glass mug and put that into the microwave, trust me your body will thank you.

Top 11 Worst “Foods”

frank

I put the word “foods” in quotes in the title cause I’m not sure I would even consider some of the following items food. As in good for you, has vitamins and minerals or even that should ever be putting in your mouth! From artificial flavors and colors to words you’d need an advanced degree in chemistry to pronounce, there are thousands of ingredients making their way into your food that are simply not, strictly speaking, food.

As always, everything in moderation…or almost everything but the more informed you are about what you are actually eating the better equiped you are for ordering of the menu or choosing items at the grocery store.

crab stick

1. Crab Sticks

Sushi lovers beware!!

You may be thinking that you eat crab in crab sticks, but this name is misleading. Crab sticks are actually manufactured from a processed seafood made of finely cheap pulverized white fish flesh (called surimi), with different edible additions (crab extract, crab flavor, seasonings etc). Surimi is available in many shapes, forms and textures, and is often used to imitate the texture and color of the meat of lobster, crab, and other shellfish. In crab sticks it is shaped to resemble leg meat of a crab. It enables food manufacturers to take cheap fish and upgrade it to a taste of the most expensive fish meats such as crab or lobster. This could have been worse as fish is considered good for us, but still it’s not a crab and it’s still a highly processed product with many additives. The assortment of additives may include other fish products, but it is usually egg whites, oils, salt, monosodium glutamate (MSG) and various starches and gums to create the expected texture.

echeese
2. Easy cheese

Easy Cheese is the trademark for a processed cheese product also referred to spray cheese or cheese in a can, and is a descendant of squeeze cheese packaged in a squeezable plastic tube. This product was created for people who like to eat cheese but can’t be bothered to get a knife and slice it for consumption. It comes packaged in a pressurized can, much like canned whipped cream and does not require refrigeration. Whereas cheese is made from handful of ingredients, Easy Cheese contains many additives such as whey protein concentrate, canola oil, milk protein concentrate, sodium citrate, sodium phosphate, calcium phosphate, lactic acid, sorbic acid, sodium alginate, apocarotenal, annatto, cheese culture and enzymes.

cheese whiz

3. “Cheez Whiz” cheese Dip

Cheez Whiz is a thick processed cheese sauce or spread, and many refer to it as ‘pseudo-cheese’. The yellow paste usually comes in a glass jar and is used as a topping for cheesesteaks, corn chips, hot dogs and other foods. The advantage of it is that it’s more spreadable and melts better then natural cheese. A single serving, which is defined as just two level tablespoons, contains nearly a third of a day’s recommended maximum of saturated fat as well as a third of the maximum sodium recommended for most of American adults. The problem is that if you sit in front of the TV and start dipping your crackers in it, it’s hard to stick to only 2 tablespoons. Also there are so many items listed in this product, starting with the watery by-product of milk called whey, canola oil, corn syrup, and an additive called milk protein concentrate, which manufacturers had begun importing from other countries as a cheaper alternative to the more expensive powdered milk produced by American dairies. So is it really a cheese, or perhaps more of a yellow-dyed paste?

tofurkey

4. Tofurky Italian vegan sausage

Tofurky is one of the leading vegetarian turkey replacement brands, and is made from a blend of wheat protein and organic tofu. You’ve probably heard that cutting back on meat (especially red meat) can help prevent heart disease and cancer in some cases, but replacing it with processed meat substitutes comes with its own price. Most meat substitutes are highly processed and full of artificial additives. Many are made from soy protein isolate, wheat gluten and other textured vegetable proteins, but also some questionable ingredients that help to mold them into meat-like shapes. So read the label on the package before buying. If the list of ingredients is long, it’s more likely there are additives and preservatives to stabilize the food, add flavor, or change its consistency. Some of these additives can include unhealthy amounts of extra salt, fat and sugar, as well as artificial additives. So why not just opt for tofu and green beans instead?

cnugg

5. Chicken nuggets

Usually chicken nuggets contain just 40-50% meat and have been battered and deep fried. The rest seems to belong more to an industrial factory but not to a food retailer. Chicken nuggets are sold in various portion sizes. We all know that white chicken meat is one of the best sources of lean protein, but what has happened is that some companies have chosen to use an artificial mixture of chicken parts rather then low-fat chicken white meat, batter it up and fry it. Chicken nuggets tend to have a high fat content because they are breaded and fried, and are high in calories, salt and sugar. Eating them occasionally will not kill you, but since they taste good, are cheap and convenient and kids love them, it’s easier to eat them more often.

tang

6. Tang fruit drink

This is a fruit-flavored breakfast drink that has been a part of many Americans’ breakfast since its release in the late 1950s. It was used by some early NASA astronauts in their space flights and was marketed as an astronauts drink. But you’re mistaken if you thought Tang was in any way related to fruit juice. For example, there is very little orange in the citrus flavored drink. According to its label, Tang contains sugar, less then 2% of orange juice solids, artificial colors and many other additives. Actually most of Tang’s flavor comes not from orange juice but from “natural and artificial flavor”. It is a drink that is engineered to taste like orange. You’d better have an orange with your breakfast to serve your body better. Instead of drinking this fake juice, go for real smoothie !

wbread

7. White bread

It has been known for a long time that white bread and refined grains in general aren’t particularly nutritious with all the nutrients taken out. As you know, whole grains are a good source of fiber and complex carbohydrates and can also improve your digestive system’s health, but when the flour is refined, it loses many of its nutrients. Refined grains are no longer a complex carbohydrate and are no longer a slow release source of energy. They need little digestion and are absorbed rapidly so increase glucose levels in the body. During the refining process of wheat, the germ and the bran is removed and this means that the most nutritious part of the grain including fiber, vitamins and minerals is lost. It can be fortified, but sometimes with cheapest form of minerals and vitamins that are poorly absorbed by the body.

unc

8. Uncrustables – peanut butter and jelly sandwich

These are massed produced sealed crust-less sandwiches. If you are too busy to spend 30 seconds making a fresh sandwich, then this product is for you. But look at the long list of ingredients and how processed this product is. The only thing on this list that looks like food is strawberries, but there is very little of it, and the rest are artificial ingredients that you’d be better to avoid, such as high-fructose corn syrup and heart-damaging hydrogenated oils.

gusher

9. “Gushers” fruit snack

Fruit Gushers are fruit snacks made primarily from sugar and fruit juice with other ingredients. The ingredient list for the strawberry flavor is long and doesn’t even mention strawberry but sugar, corn syrup, artificial colors and many other additives. So don’t fool yourself that this fruit snack is “fruity”. This is not a healthful snack product when, in fact, the product contains unhealthy partially hydrogenated oil, large amounts of sugar and artificial colors.

maple

10. Maple flavored syrup

Maple syrup is a syrup usually made from the sap of the maple tree, and many people love genuine 100% maple syrup, but the cheap, fake syrup that is a mix of water, high-fructose corn syrup and caramel coloring is not what you are looking for. In the United States, “maple syrup” must be made almost entirely from maple sap, although small amounts of substances such as salt may be added. On the other had “Maple-flavored” syrups include maple syrup but may contain additional ingredients. “Pancake syrup”, “waffle syrup”, “table syrup”, and similarly named syrups are substitutes which are cheaper then maple syrup, and in these syrups the primary ingredient is most often high fructose corn syrup and they have no genuine maple content.

donut

11. Top of the list for me would be donuts. With zero nutritional value, only trans fats, white flours, and waaay too much sugar. These in my opinion are by far the worst thing you can eat. Sure they may taste good but not worth it.

So choose real foods as much as possible and be more aware of what goes into your body. A treat now and again isn’t going to kill you but remember you either feed your body or feed disease with what you eat.