Superfoods - a book review

Pan-seared Salmon and spinach salad

This is a book review I did for a class in 2009. I really enjoyed the book and thought I could include it in my blog. Tips on good food and where to find it are always welcome. To be honest, I do not agree with some of the suggestions, however on the whole they are good guidelines.

14 foods that will change your life.

By Steven G Pratt MD, and Kathy Matthews.

Review submitted by Cheron Long-Landes.

Beans – help reduce obesity

Blueberries – lower the risk for cardiovascular disease

Broccoli – lowers the incidence of cataracts and fights birth defects

Oats – reduces the risk of type 11 diabetes

Pumpkin – lowers the risk of various cancers

Soy – lowers cholesterol

Spinach – decreases the chance of cardiovascular disease and age - related macular degeneration

Tea – helps prevent osteoporosis

Tomatoes – raises the sun’s protection factor

Turkey – helps build a strong immune system

Walnuts – reduces the risk of developing coronary heart disease, diabetes and cancer

Wild Salmon – lessens the risk of heart disease

Yoghurt – promotes strong bones and a healthy heart

This book is amazing in it’s simplicity, and in the fact that all these foods are readily available to all of us.

What I also liked about the book are the many recipes, the list of suggested stores (admittedly US, but there are a few now in Canada, too) shopping lists and the easy, light-hearted way the writer goes about his story.

There are tips and hints for healthy remedies and a large reference section at the back of the book relating to everything mentioned; whether it be a restaurant, a disease or the scientific results of various studies.

The suggested daily quantities for a healthier life are not difficult to achieve. The author reminds us, for example, that peas as well as string beans or green beans are all members of the bean family.

Looking at the berry family, and this includes purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries and all other varieties of fresh, frozen or dried berries. Certainly not limiting in any way, and 1-2 cups per day should be relatively easy to consume.

Broccoli….aah Broccoli! This is one of the most popular vegetables, yet still not eaten enough. Studies show that broccoli and other cruciferous vegetables have been known to lessen the symptoms of cancer, cataracts and are great bone builders.
Other vegetables in this category are Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens and Swiss chard. A tip to make this foodstuff more palatable is to simply add salt while cooking which, funnily enough; makes them taste sweeter!

The super sidekicks of oats are wheat germ and ground flax seed, as well as brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat and many more. One is advised to eat 5-7 servings per day. They are rich in fibre, protein, magnesium, potassium, Zinc and Copper and other minerals, and helpful in preventing coronary heart disease.

Oranges, lemons, white and pink grapefruit as well as kumquats, tangerines and limes are fruits that support heart health, prevent cancer, strokes, diabetes and a host of other chronic aliments; and are almost the “forgotten” fruits of the decade.

If we are to save ourselves, and the planet, this is the way to start.

The Festive Season

THE FESTIVE SEASON - and how to survive it.

With the festive season coming up, I wanted to give some tips and pointers on how to get through it and stay healthy.

Yes, we mean you to have a good time, but the "stuffed feeling" afterwards? You are not a turkey! Eat simply, eat plenty of protein, no matter what you may be feasting on. Eat plenty of vegetables, in any way, shape or form. Leave off the stuffing, mashed potato, gravy and bread sauce (if served). Treat yourself to a SMALL piece of pie or pudding, etc. That way, you will not consume too many calories and your digestion will thank you for it.

Remember to save some time for yourself over the holidays, take a cat-nap when you feel like it, and if possible a short meditation. Get into the wonderful feeling of Peace and Contentment this season brings. Go for a short walk if it is cold, take a longer one if the weather permits. You will feel SO much better the next day.....and ready for some left-overs!

Happy Christmas, Happy Hanukkah and Happy Kwanzaa to you!
May 2017 bring you Peace, Joy and Happiness.


Painful or Pain - free?


How do you want to spend the rest of your life? Isn’t it interesting that the foods that are not good for us are our favourites?
Sometimes we don’t even know that fact. People who suffer with post-nasal drip, usually should avoid all dairy products; and those who
have an arthritic condition are better off not eating red meat or drinking red wine.

Do you ever feel hyper-sensitive after eating foodstuffs containing sugar? Did you know that many foods contain sugar, even those you wouldn’t expect? A report released by Maclean’s magazine last year suggested that the average Canadian eats nearly 100 lbs of sugar per year! And most of it is hidden in foods you think are healthy. Cereal, pasta sauce, bread, ketchup, salad dressing, peanut butter, fruit juices and most “low fat” products. The taste has to come from somewhere, reckon the manufacturers. Childhood obesity is on the rise, as well as many side effects such as Diabetes, high blood pressure and possibly even Alzheimer’s, according to Suzanne de la Monte; a professor at Brown University. The World Health Organisation suggests sugar should be a mere 10 % of our total energy intake per day. The way to control that is to read the labels every time we go shopping or eat something, and if necessary, keep a food journal until you are familiar with your own requirements. The healthiest way to obtain sugar in your diet is from fresh fruit and vegetables and, most strongly suggested; organically grown.

Reading labels can be a feat in itself. There are many words that we simply don’t know what the real ingredients are, and it would take a dictionary to work out even one product’s label! Some people go by the rule - ‘if it has more than three ingredients, I won’t buy it.’ That doesn’t always work for those with a busy lifestyle, so it is a good idea to find out what some of the additives are and what they might do to our systems. In an article published by President’s Choice last year, we learn that there are more than 850 food additives approved for use in Canada alone. If we only knew what they are for and why! Some are nutritional boosters such as Niacin and Folic Acid. Carrageenan, Agar, Citric Acid and Xanthan Gum are added for texture and to thicken sauces, etc. The ones to really be aware of are Monosodium Glutamate (MSG), Sodium Nitrate and Sodium Nitrite, Sodium Sulphite and Sodium Benzoate. These are added to enhance flavour, prolong shelf life and help maintain the colouring of a food. The problem is, they come under the guise of many different names - even ‘natural’ - and can have a negative reaction for many. Flushed face, headaches, rapid heartbeat, upset stomach or itchy skin to name a few symptoms.

So how to enjoy a healthy lifestyle AND shop diligently? There are many co-op buying services that one can subscribe to in and around Winnipeg, where sharing an order of organic vegetables and fruit makes it less costly. It is also helpful to think more about the 100-mile shopping radius. This allows your foodstuff to arrive fresh at your doorstep, rather than looking tired and depleted after travelling thousands of kilometres AND being picked long before ripening. If you’ve ever eaten a banana or mango in the land of it’s origin, you’ll know a world of difference in taste and texture. This might be restrictive for many, having now become used to consuming various fruits and vegetables throughout the year, instead of seasonally or not at all. Really, who wants to eat strawberries in December? Personally, I see them as a summer fruit and ‘save’ them for that time. That makes them more special and eagerly awaited, don’t you think? Supporting local growers is also to be favoured, and such fun to go out and actually experience picking the fruit yourself. Blueberries, raspberries, strawberries, cherries and apples are some locally grown fruit varieties.

To get back to my comments at the beginning of this article about our favourite foods not always being the best for our digestion. Did you know that tomatoes, cucumbers, green peppers, potatoes, eggplant and peppermint belong to the Deadly Nightshade category? They throw a lot of acid into the digestive tract which shows up as indigestion, bloating, gas, abdominal discomfort, nervous sweating, pains in joints - feet and hands - which can lead to arthritis and gout over time. Now you’re probably pulling a face and thinking, ‘what’s left for me to eat?’ I suggest you may want to closely observe your body’s reactions after eating any of these foods and make a healthy decision for yourself. If you can’t give them up entirely, then at least cut back on the quantity you consume. Beware of dried fruits, as many of them are preserved with Sulphur Dioxide. You might also want to look at mushrooms. Ever had a ‘gassy’ tummy after eating them? They are actually from the fungus family, and they ferment in your body, especially overnight. A far better colon and bladder function is achieved after deleting nightshades from your diet.

Living with joy and elation takes work, observation and love - self love. Eating lots of leafy greens, beetroots, raisins, figs, watermelons, almonds and some of the lighter proteins such as chicken, turkey, fish and eggs are some of the foods that will help you back to a pain-free lifestyle. Add walking in nature, laughing and listening to soothing music and you really are on the right pathway. Being grateful, showing kindness, acceptance and forgiveness are simple pleasures that bring great rewards. And you will certainly feel much less pain than before.

Tips for a Healthy Skin

Sugar overload!

Tips for a Healthy Skin

1.  Eat less sugar

A 2013 study on the connection between blood sugar and aging found that participants who had higher blood sugar levels were also rated as looking older. The sugar was aging them! There’s already so many reasons to avoid sugar (especially processed sugars like high fructose corn syrup), so this is just one more for the list. Having your blood sugar constantly spiking and then falling is an unhealthy cycle, and your skin will show it.

2. Stop sleeping on pillow cases washed with toxic laundry detergent
If you’re getting enough sleep, you’re spending 1/3 of your life with your face resting on a pillow. Think about the ingredients in the laundry detergent you use. Do you want your face next to those chemicals for 1/3 of your life? Your skin (and overall health) may benefit from switching to a natural laundry detergent. Try to avoid detergents with fragrance (which is proprietary information and thus the real ingredients aren’t listed on the label) and brighteners (these chemicals stay on fabric after they are washed). Also, steer clear of chemical-laden dryer sheets!

3. Avoid using unnatural makeup

There’s nothing wrong with wanting to look your best, but putting on foundation, blush, concealer, and eye makeup everyday could be making your skin less healthy. Most makeup brands use ingredients that not only fail to promote a radiant complexion, but can actually compromise your health. The list of what to avoid is so long we won’t attempt to cover that today, but favouring natural mineral makeup is a good rule of thumb for avoiding these toxic ingredients.

4. Exfoliating your skin - face and body

This one is pretty simple. Exfoliating removes dead skin cells, opening up your pores and helping you absorb your natural serums and oils. As we get older, our rate of cell turnover decreases, so exfoliating becomes even more important. Don’t skip this important part of your skin care routine! A few times a week, use a facial scrub after you cleanse your face, then follow with your skin’s favourite moisturizer.

5. Stop eating from a box

Sometimes convenience calls to us, but we can’t expect our skin to glow when we’re feeding it with lots of sodium, preservatives, and synthetic nutrient additives that we can’t actually absorb. Really nourish yourself with your food. Incorporate green smoothies and seasonal salads into your daily diet. Enjoy generous portions of both cooked and raw veggies everyday, plus some fruit, and your skin will thank you.

(Source unknown )

Why Reiki?

cherondearleholistic copy

Reiki is a form of hands-on healing that releases feelings of beneficial well-being and calm. The energy of Reiki encompasses the whole body, reducing stress and promoting relaxation.

Enjoy the following benefits:

  • Reiki heals
  • Reiki can be preventative
  • Increases your mental, spiritual and emotional well-being
  • Raises your level of perception
  • Heightens your quality of life
  • Taps into new-found talents and gifts

Reiki is a Japanese technique passed on through teachers and Reiki Masters, the oldest way of “paying it forward” that there ever was. It dates back to the 1800’s - and was “discovered” by a Christian minister, Dr Mikao Usui.

A Reiki session or treatment is given by a Reiki practitioner or Reiki Master.
The client lies fully clothed on a massage table, or sits in a chair should they not be able to lie flat. The practitioner will hold their hands over the client, it is not a massage.

Reiki also works in conjunction with other medical or therapeutic techniques, relieving side effects and promoting recovery. Many people find that their spiritual awareness opens and that their vibrational level increases after one or more sessions.

Ask me about booking an hour’s treatment!