The Six Essential Spices in my Cupboard

Join us for two delicious spice infused classes: Moroccan Flavours & Indian Inspiration!

If you want to add some healthy new flavours to your meals, it’s time to move beyond your salt and pepper shakers. There’s an entire world’s worth of herbs and spices out there for you to try, and they’re full of flavour and nutritional benefits. Many of these spices instantly bring to mind a particular part of the world or type of cuisine, – lemongrass goes well with Thai food and curry powder goes well with Indian cuisine. But that doesn’t mean that you can only use these spices for their authentic dishes. Have fun exploring the many different, innovative dishes that you can create using spices and let your taste buds be your tour guide as you experiment with new tastes in the kitchen.

With the many options of herbs and spices that there are to choose from, make sure your spice rack is stocked with these six essential and healthy ingredients to get started:

1. Turmeric

Health benefits: Turmeric is a concentrated source of anti-inflammatory properties (curcumin) are shown to promote liver function and heart health.

Nutritional benefits: Turmeric is rich in iron and manganese, fibre, B6, and potassium, and is the highest known source of beta carotene. The bright yellow pigment of this spice might have a role in halting the development of colon cancer.

How to use it: Add turmeric to salad dressings, mix it into brown rice, add some extra turmeric into curry for even more flavour, and add it to lentils or  Indian-themed dishes.

2. Cumin

Health benefits: Cumin soothes the digestive system, improves liver function, helps you absorb nutrients from other foods, and relieves abdominal bloating, gas and colic as well as digestive-related migraines and headaches.

Nutritional benefits: Cumin is a good source of iron and helps to stimulate the secretion of pancreatic enzymes.

How to use it: Add this spice to black pepper and honey to flavour vegetables, boil the seeds for a warming tea, add it to legumes for spice and flavour, add it to brown rice with apricots and almonds, add it to sautéed vegetables, and use it in dips, pilafs, and soups.

3. Parsley

Health benefits: Parsley contains volatile oils that have been shown to inhibit tumour formation, and has flavonoids that function as antioxidants that prevent oxygen-based damage to cells.

Nutritional benefits: Parsley is loaded with iron, calcium, magnesium, potassium fibre, vitamins E and C, manganese, and tryptophan. This herb is medicinal for the stomach, treats anemia and rheumatism, promotes lactation, and helps contract the uterus.

How to use it: Use parsley in tabbouleh, chop and sprinkle on top of soup, and you can use it to make pesto.

4. Cinnamon

Health benefits:Cinnamon blocks inflammation and bacterial growth, as well as helps to regulate blood sugar.

Nutritional benefits: Cinnamon is a source of calcium, manganese, dietary fibre, and iron. It helps to increase digestive fluid secretion and relieve intestinal gas. This spice counteracts congestion and aids blood circulation, and its aroma relieves tension and helps steady the nerves

How to use it: Sprinkle cinnamon on toast with honey, add it to warmed rice milk with honey, add it to water when cooking quinoa, or add it to black beans for burritos or nachos.

5. Ginger

Health benefits: Ginger soothes the stomach and reduces nausea, as well as relaxes the intestinal tract and reduces gas. Ginger prevents motion sickness (especially seasickness) as well as reduces nausea and vomiting during pregnancy. It contains anti-inflammatory compounds called gingerols, which is why people with arthritis may experience reduced pain and improvements in their mobility when they consume ginger regularly.

Nutritional benefits: Ginger contains a source of magnesium, B6, potassium, manganese, and copper. By increasing circulation, ginger helps you cleanse through the skin, bowels and kidneys. It is anti-inflammatory and helps destroy many intestinal parasites.

How to use it: Add ginger to vegetables, use it to make ginger lemonade, add it to rice dishes with sesame seeds and strips of nori, combine it with tamari, sesame oil and garlic to make a delicious salad dressing, or add it to sautéed vegetables.

6. Oregano

Health benefits: The volatile oils in oregano can inhibit the growth of bacteria. The numerous phytonutrients found in this herb are antioxidants that can prevent oxygen-based damage to the cell structures. On a per gram, fresh-weight basis, oregano has demonstrated 42 times more antioxidant capacity than apples, 30 times more than potatoes, 12 times more than oranges, and four times more than blueberries.

Nutritional benefits: Oregano is a source of fibre, iron, manganese, calcium, vitamins C and A, and omega-3 fatty acids

How to use it: Garnish pizza with fresh oregano, add the nutritious herb to sautéed mushrooms and onions, add a few fresh sprigs to a container of olive oil to infuse it, or add it to omelettes.

 

This article was originally featured on Chatelaine.

 

Join us for two delicious spice infused classes: Moroccan Flavours & Indian Inspiration!

Abby’s Cleanse Review

Read what Marni had to say about her cleanse…

I’ve done cleanses before.  We’ve all seen them advertised in the front of health food stores, with intensities ranging from 3 to 30 days.  I’ve experimented triphala and cascara sagrada, and sometimes fancy myself some cleansing tea.  But this Health Force cleanse was something else!  Reading the description, I thought “Three days, that’s nothing, I can do that.  Twelve pills per serving? Piece of cake”

There was no cake.  This was probably the hardest three day-cleanse I’ve ever tried.

Marni and I got really excited to start it too, we were going to do a raw diet along with it and get ourselves prepped for spring.  My first day I barely had an appetite.  I don’t know if it was the supplements or all the water I was drinking, but I hardly touched the raw meals I’d made.  Later that night I felt so sick.  It might have been the uncooked onions in raw soup I made, but I was asleep by 9 simply because I didn’t want to move.  I ended up having a cooked meal for dinner to try to settle my stomach.

Day two I woke up with an awful headache.  I had a mini breakdown about nothing before I even got to work.  I ate mainly raw that day, and felt a bit better that night.

That last day I was determined to go out with a bang.  I started my day with a juice, which normally keeps be going till lunch.  Midway through the morning, I felt very light headed.   I tried eating something solid to settle things, but it only turned my stomach. My skin was pretty oily too.  I ate mainly raw this day too, with one cooked meal.

 

So, my review?  The positives:

-       Definitely felt it working! Between the emotional and the physical releases, I really did feel like it was doing it’s job.  It was a very high quality product.

-       It forced me to drink a lot more water than I usually do.  I drink quite a bit as is, but with such a small appetite it was the only thing I wanted.

-       The checklist included is really handy, it can be difficult to remember when to take which supplements.

 

The negatives (I don’t even know if I can call them negatives, because I know it was all part of the cleanse):

-       Lots of capsules.  They fill you up so much you don’t want to eat that much and you don’t want to take them by the end of the day (however I’d much rather take the supplements in capsule form rather than loose)

-       The emotional side effects.  I didn’t expect them!  I know it’s totally normally to experience them, but it doesn’t make it any more pleasant.  Whatever this cleanse released was clearly necessary.

-       The physical side effects.  I expected these side effects more, the headaches and the somewhat urgent bathroom trips.  They weren’t pleasant but they were tolerable.

 

If you are new to cleansing, I wouldn’t recommend doing a 3-day intensive cleanse, I’d say do a 30-day gentle cleanse (also available from Health Force).  The products were fantastic quality.  My next cleanse will definitely be a Health Force cleanse!

You can get more delicious knowledge by checking out Marni’s Cleansing with Superfoods e-book, available here: http://www.marniwasserman.com/ebooks/

Raw Rejuvenation Retreat!

HAVE YOU BOOKED YOUR SPOT YET? Early Bird rate go up on April 1st!

Treat yourself this summer to a little YOU time. You deserve it! Come away with me for 5 unforgettable days to recharge your body and your mind!

The emphasis of this 5-DAY retreat is to revitalize, detoxify and rebuild YOUR health through organic, whole living foods and delicious knowledge.

The retreat will take place the week of June 26th – 30th at an amazing, cozy venue in Collingwood, Ontario.

Check out HOUSE OF VERONA for more details on the venue or look at some pictures here.

During this all inclusive week you will get to enjoy:

Delicious Organic Living Food Meals –4 breakfasts, 4 lunches, 4 dinners, desserts, snacks, loose leaf tea and fresh spring water

Interactive Living Foods Classes with Marni – learn to create simple and healthy plant based meals with living foods.

(with a specific emphasis on detoxing, enzymes, sprouting, juicing, blending, superfoods, and incorporating greens into every meal)

Movie viewing of the Films – Raw for 30 Days, Food Matters, Crazy Sexy Cancer and Fresh followed up with a dynamic workshop on raw foods, health and vitality.

Dynamic Workshops and Information Sessions with Marni- How to Rebuild Health and Immunity through Whole Foods and Super Foods. It is never too late to start bringing the best foods nature has to offer into your diet!

TO BOOK or RESERVE YOUR SPOT CLICK HERE!

This could be you!

My thoughts on the Oprah show…

It has taken me almost a week to collect my thoughts on the Oprah show from last week. If you missed it…find out more here. But just to give you some background on the show,  Oprah and 378 of the Harpo staff went vegan for one week. Well it all sounds good in theory but when I thought about the show and broke it down, there is a lot that needs to be said. Of course I don’t have all the answers, so I encourage you to share as well.

To start out (my starter kit):

The new  term “Vegan-ish” was coined on the show which I actually like – as long as it means fresh whole foods. However I am afraid that is not the message viewers got from this show. I know that most people after this show are thinking about attempting to “lean” into veganism to see how it works for them and their lifestyle – but if “vegan-ish” gets the reputation that experimenting with processed and packaged foods – then that is clearly the wrong message. Anyways, there is so much to share, and that is why it has taken me so long to post my thoughts.

I have decided to organize and summarize my thoughts in terms of what I liked and what I didn’t like . You will see my points emphasized and then in italics beside are my suggestions and thoughts on what could have been done!

What I didn’t like:

In the beginning of the show Oprah mentions how she has access to good free range eggs….great but what about America? Why couldn’t other suggestions be made of how those without access can get their hands on farm fresh organic eggs?

There was not much education on how + why one would choose to go vegan. It seemed like the staff was given the challenge, given a bag of groceries, fed vegan food for lunch – but did not have a full understanding of health + ethical implications of a vegan diet. Why couldn’t cooking classes, info sessions or workshops or cookbooks been given throughout the week to go into depth on the benefits + different topics, not to convert people to veganism but just to make them aware and enlighten them?

On that note, why were there grocery bags to take home filled with Junk Food – when they clearly mentioned on the show that a vegan diet can be junk based unless people make healthy choices. The staff weren’t left to make healthy choices, they were snacking on cereal, chips, cookies all week long, but that is okay because it was vegan…right?

It was pointed out, as it is always an area of interest that vegans do not have enough nutrients or get enough protein etc… Yes, this is absolutely the truth when eating a vegan junk food diet. This will of course create imbalances and cause people to become ill or malnourished. If people are shown how to eat a balanced, whole and fresh diet as a vegan, these imbalances are much less likely!

Because Kathy Freston is clearly not a nutritionist, the staff should have been told of some of the adjustments and changes they might experience during the week (gas, bloating, more bowel movements, lethargy, headaches) having this information beforehand might have helped the process. Also this may potentially help to increase the follow through rate of staying on a plant  based diet for longer knowing that your body will change over the course of a few weeks and that it takes time for your body to adjust.

Kathy Freston also took a family grocery shopping  to “restock” their kitchen (after being unloaded of processed food) so that they can make “healthy meals” at home using faux meat substitues- the kids clearly demonstrated that they didn’t like the meal that was prepared. That is never a good sign, especially for national TV and people considering going vegan. How good can a ground up soy concoction taste as the basis of a meal – at least take this opportunity to show the family how to cook with fresh whole foods? Even using organic ground turkey would have been a better choice!

Just to reiterate…America was shown (even in a Whole Foods Market) that a vegan diet comes from a package or a freezer- America got to see the Tofurky and Earth Balance define the basis of a vegan diet! Eating truly vegan to me means eating plants, neither of those options are plants.. why wasn’t quinoa, beans, yams or a head of kale shown to viewers of the show?

The produce aisle was completely over looked in the store, not even mentioned. That is where people need to be shopping!

And lastly it infuriated me, that they showed  Cargill is our “friendly neighborhood” meat slaughtering/meat packing plant. Okay, so it is clean and well managed, but the cows still eat genetically modified corn and other “grains” which are most likely just ground up sugars and potentially other meats. The cows were packed into a feedlot, sad, unhappy etc. They weren’t making any noise or moo-ing because they were tired, sluggish, overweight and mostly likely have just given up. (Okay I am going on here). But the fact that a meat plant was glorified – made me very angry. Why couldn’t they feature organic farmers like Joel Salatin or other places where America can be shown where naturally-happy raised animals are raised and that their innate diet should be weeds, grass and herbs?

What I did like:

That the Vegan movement was recognized and got the big OK from Oprah and was featured on TV. That is always exciting!
That so many staff made the commitment to go Veg for a week! I mean, what have they go to lose?

That Michael Pollan was on the show and made it clear that if you do eat meat- eat it fresh, local and organic. It’s the only way to go!

That a vegan diet can be high enough in protein as long as you choose whole foods like greens, beans legumes. This was mentioned on the show = 1 point, but not explained or showed  = -2 points.
That it takes time to transition to plant based foods and no one can make these changes over night. This goes for anything. It is all about small steps and little changes. But as long as people understand the benefits, than anything can happen!

There is room for error – you don’t  have to be 100% vegetarian or vegan. Just trust what is right for you and to be more aware. That is the message at the end of the day!

Oprah and her staff made mention and are going to embrace Meatless Mondays. This is a bold move for the Harpo staff to take on, it may just encourage more people around the world to take this on!

Final Thoughts:

I understand that a bridge needs to be gaped in order for America to make some changes, but it is away from all packaged and processed foods that we need to emphasize. America is already eating the worst foods from a package but changing that over to “vegan” junk is not the way to go. It wouldn’t have been that difficult to introduce quinoa, brown rice or even and spelt flour. Even a can of Eden organic beans could have been used as an example if necessary. The whole concept and benefits of VEGETABLES I think was not emphasized enough in this show. This could open a whole new chapter of information for viewers.

Now don’t get me wrong, Kathy Freston definitely did present some great points, but this was a chance to truly show everyone watching the power of plant based foods – I just wish it was taken advantage of!

Whats next…

There needs to be a few more follow up episodes to see how people are doing or to bring more WHOLE FOOD HEALTH information to America.

More experts in the field should have a chance to be featured. (Like me?)

More tools and key information that makes it EASY for people to make this transition to whole foods is essential – a cooking class, informative workshops/info sessions, a trip to the farmers market or an organic farm or building a community garden and at the very least… showing people how to shop properly and effectively in a grocery store.

See my tips on how to GO VEG and cut down on meat here!

I truly hope that those of you who watched the episode and who read my blog know that it is so much simpler then it appears to make changes to eat more healthfully. It can be as simple as adding greens to your smoothie or an extra salad a day! Read my article about going veg here!

If you are thinking of trying plants out or leaning in to veggie foods or being “vegan-ish” then you may want to continue to read my blog and get your hands on a copy of my book Veggin’ Comfortably. This will be available online via my website next week!

I didn’t cover everything, so please share your thoughts on the show, express points that I missed or things that were relevant to you.

What you liked, didn’t like. I want to hear!

What would be included in your Vegan Starter Kit?

Wild Desert Plants (Smoothie)

I have been coming to Arizona for over 10 years, and I think I have taken my surroundings down here for granted. There is something just so pecular about the cactus. They portray most images that represent the southwest  as a wild desert plant.

Everyone knows not to touch a cactus, and most would think that a cactus just has three arms and stands up tall. Yes that is true, most varieties do, but there are so many more. And what is even more amazing about these unique plants, is that they have healing properties ( like most green things in our natural world).

Cacti – represent a plant that is loaded with minerals, natural sugars, fiber and water. Once the prickly pieces are removed, a cactus is actually  edible. It has a soft fleshy center that makes it a nice “meaty” dish.

Large round cactus leaves are called Nopal and sometimes they are topped with red little prickly pears. A big slab of cactus can be cooked up with some Mexican spices and served up with some brown rice! Tastes kind of like crisp asparagus or a ripe green bean. It is loaded with beta carotene, iron, B vitmains, vitamin C and calcium.

Another well known plant in this category is the Agave. Despite all of it’s recent controversial representation it is quite a remarkable plant. It takes 7 years to harvest nectar from just one fruit and will yield gallons of pure nectar. When it is done in this natural way, this is the way to enjoy the nectar. Since Agave has been in such high demand over the last few years, these natural practices have been lost and so has it’s nutrients. But nonetheless, they are still beautiful to look at and the nectar still tastes delicious (in some recipes).

Also interesting to note, is that all cacti are succulents but not all succenlents are cacti. This leads me to the wonderous, healing and amazing Aloe Vera plant which would fall into this category. It’s leaves are filled with a juicy gelly center the oozes it’s goodness into our health. It has all kinds of healing properties from soothing inflammation and burns while also being antibacterial and antifungal. You can drink it, eat it or put it directly on your skin. Having an Aloe Vera plant around your home is a great idea – they need so little attention, just a lot of sunlight!

See Aloe smoothie recipe below!

Some other fascinating plants I came across in the desert were Jojoba, Jade, Yucca and Creeping Snake Cactus, Ocotillo, Cholla and so many more!

It’s no wonder most of these desert plants are well protected with prickly pointers and tough skin – if I had all these healing abilities I would want to protect myself as best as I could! So be careful and handle your Cacti and desert plants with care!

As I mentioned earlier Aloe Vera can be taken internally, and what better way then in a smoothie. If you can’t get your hands on a fresh leaf – then getting a jug of pure 100% Aloe Vera juice is your next best option.

WILD ALOE BERRY SMOOTHIE DELIGHT

1-2 cups rice milk or hemp milk

1/4 cup pure aloe vera juice, or the inside gel of one leaf

1-2 scoops SunWarrior Protein (enter coupon code MW007 to get 5% off your order)

1 cup frozen berries

1 tbsp acai berry powder or 1 frozen pulp pack

1 ripe banana

1 tbsp Ormus Super Greens or 1 handful of spinach

1 tbsp each goji berries, chia seeds and manuka honey

Place all ingredients in a high-speed blender. Blend on high for 1-3 minutes.

Serve in two tall glasses with a Glass Dharma Straw!

Pure Pleasure

SEE DETAILS BELOW for my PLEASURE YOURSELF CONTEST!

I am going to stray away from food in this post. Part of living a Fully Nourished lifestyle includes taking active steps to do things that contribute to your wellness on every level. Just as important as eating, so is relaxation and rejuvenation. You need to nourish you soul and your mind, just as much as your body – and taking some time to for just you is what this post is all about!

One of my goals of 2011 is to take some time for myself. Some true time to work on my own healing and relaxation. While taking part in weekly yoga, getting 8 hours of sleep each night, and focusing on deep breathing – I also plan to round this all out with a plump pillow filled with healing essences.

I have had the pure pleasure of testing out an incredible product by Mette Vangso San Francisco. It is a pillow filled with herbal, pure fragrant natural lavender and organic buckwheat. The combination of the both creates a blissful experience that is purely relaxing.

So for those of you who need just a little extra help to make your eyes sleepy or to ease the tension from your day, this will help. I will also help with muscle tightness, cramps and just feels nice especially when warmed or cooled. The eye mask is delightful when pulled out of the freezer and rested on your eyes and forehead – want to get rid of morning puffiness? This is it!

I know that holiday gift giving is over, but there is such a thing as a belated gift or how about a gift to yourself? If you want to bring in the new year with a warm healing embrace order yourself a pillow or eye mask and try it out for yourself. I love that I can put the pillow anywhere on my body for instant relaxation. I know this sounds like an infomercial add – but I am being honest. I was watching a movie last night with my family on the couch, rested the pillow behind my head and not only had a comfy cushion to hold my head up but the soothing fragrance of lavender melted my mind within moments, I was ready for bed almost immediately. It is aromatherapy, deep relaxation and a natural sleep aid all wrapped up in one cushy, luxurious pillow!

I am fortunate enough right now to be in on vacation to give this the true test. I am forced to relax being taken out of my daily routine. But if it works here, I can’t wait for it to “de-stress” me when I am home in the daily grind of life.

—-Since I have posted this post I just want to share how else I have pleasured myself with this product and how Mette Vangso has healed and soothed me. I had a bit of a strained wrist (no not from chopping) but from Yoga – I wrapped the eye mask around my hand for an hour or so, and the inflammation completely went away! Also, I had my little monthly friend come and visit me last week, day one is not so much fun, but with a half hour of the big pillow on my lower abdomen – the cramping subsided and I felt amazing!

I just wanted share my incredible experience with this amazing product!

Do you want to PLEASURE YOURSELF…(who doesn’t?)

If you want the opportunity to get your very own Pillow and Eye Mask (and you Live in Toronto and can come and pick it up) here is how you can WIN!

The person who shares this post and information about this amazing product and contest with the most people will win!

1. Share a comment below – or as many as possible. Tell me why you want to pleasure yourself with this indulgent pillow pack

2. Share on Facebook and Tag + Become a fan of Delicious Knowledge and Mette Vangso in your post!

3. Tweet + Follow  @marniwasserman and @mettevangso in your tweet!

4. Share on your Blog and let me know here that you shared and connect your blog back to Fully Nourished or to Mette Vangso

The effort is worth it, after all your hard work you can reward yourself with the most incredible, luxurious and healing pillows you will ever experience!

Read what Mette Vangso had to say about me and our shared values!

Preventing with Plants

Last week I held a workshop in conjunction with the Holistic cooking Academy. The topic and premise was focused on meal planning for Cancer. Whether you are a cancer survivor or preventing and living each day to it’s full health potential -  I discussed the importance and essentials of a plant based diet. There is no better way to attain optimal health than through a plant based diet. Within this very specific yet broad topic there was so much to discuss. But I had to limit myself as this workshop could of gone on for hours. Instead it was a 4 hour class which comprised of a  two hour discussion of some of the vital nutrients for cancer and then went on to a hands on cooking class in the kitchen. We made some incredible and tasty recipes!

There are many different dietary approaches when it comes to Cancer and when it comes to any kind of healing for that matter.

Here are some of the possible dietary approaches:

• vegetarian/vegan
• superfoods/raw foods (sprouting, smoothies, etc.)
• macrobiotic diet
• organic whole foods / balanced proteins, carbs, fats

Here are the FOOD GROUPS for Optimal Health:

1. Vegetables

With a strong emphasis on veggies… ideally 50 % of your meals should come from vegetables. Leafy greens are amongst the most important and are often neglected (Kale, spinach, swiss chard, collards, bok choy and the list goes on). Let’s not forget about sea vegetables either – this includes Arame, Dulse, Nori, Kombu and Wakame. They are especially beneficial in preventing breast cancer. Almost all vegetables can be eaten raw or lightly steamed.

2. Fruits

Fruit is best eaten between meals or at least 1/2 hour before other foods. It is also best to eat fruit in season rather than stored, bottled or frozen.

3. Legumes (beans, lentils, split peas…)

Excellent source of protein, carbohydrates, dietary fiber and many important nutrients. Approximately 15% of your meals should come from this category.

4. Whole Grains

This includes the whole grain and preferably gluten free grains such as quinoa, amaranth, millet, brown rice, wild rice and limited amounts of spelt, kamut, barley, oats and rye. Grains should comprise of a good part of a balanced diet as whole grains are high in fiber, complex carbohydrates and B vitamins. Whole grains provide long lasting energy and are critical nerve conduction. Try to limit/avoid refined and processed flours and flour containing products – they are high in sugar and stripped of their essential nutrients.

5. Animal protein

Best avoided, but this is not the case for everyone. So if you feel you must consume meat, limit it to wild-caught fish, naturally raised organic poultry, and small amounts of organic, pasture-fed beef. Dairy is mucus forming, and is best avoided. Good quality kefir, sheep’s milk or organic dairy is an exception, and can be consumed in moderation.

6. Soy

Fermented soy products (tempeh, miso, tamari) and edamame (young soy beans) are beneficial. Tofu and other processed soy products (milk, cheese, ice cream, soy protein) should be avoided. These foods have been considered healthy meat and dairy alternatives for a long time, however recent research shows that they are poorly digested and may even inhibit proper protein digestion.

7. Nuts and seeds

Up to 5% of your meals should come from this category. Nuts and seeds are high in protein and healthy fats, and they supply various vitamins and minerals as well. Soaking and dehydrating will make nuts more easily digestible. Enjoy things such as almonds, walnuts, pumpkin, sunflower, hemp, chia and flax seeds!

8. Oils

Use good quality oils in moderation (cold pressed, extra virgin). For light cooking olive oil is the best, for higher temperatures use coconut or grape seed oil. Hemp, walnut, and flax oil are great for salads – never heat these oils. You can also add them to smoothies, but make sure you just mix them in with a spoon at the end, and do not blend.

Avoid all hydrogenated and processed forms of oils (ie. margarine).

9. Sweeteners

Refined sugar feeds cancer cells. Artificial sugar substitutes are linked to cancer as well. Honey (raw) and pure maple syrup are great in moderation.

10. Additional Items (condiments, herbs, spices)

Apple cider vinegar, lemon juice, carob powder, dark chocolate, unsulphured dried fruits, miso, herbs, spices, sea vegetables

Lots of herbs also have potent anti-cancer properties. (turmeric, ginger, garlic, cinnamon, basil, rosemary, clove, chilli pepper,  thyme, parsley, fennel, anise or coriander)

Green Powders

In addition to green leafy vegetables, pure green powders are key to alkalizing they body and help to rid the body of excess toxins and residues. They provide energy because of their concentrated and easy to absorb form of nutrients. Enjoy 1 tsp – 1tbsp of pure powder with water in the morning or add them into smoothies and vegetable juices. - vitamineral greens, ormus supergreens, chlorella and E3 live are among my favourites!

The Hit Recipe of the day was this super powered dish – which is full of fiber, vitamins, antioxidants, low in sugar and can be enjoyed for breakfast, dessert or a midday snack.

Apple-Berry Crisp

 

Filling:

6-8  McIntosh or Golden Delicious Apples

8 ounces fresh or frozen blueberries

1 tablespoon lemon juice

Pinch of sea salt

¼ teaspoon cinnamon

Pinch of cardamom

½ cup apple juice mixed with 1 tablespoon arrowroot powder (this acts like corn starch)

Crisp:

2 cups rolled oats

½ cup whole grain spelt flour

¼ cup cold pressed coconut oil

2 tablespoon maple syrup

Pinch of sea salt

Pinch of cinnamon

1. Rinse apples (peeling is optional if they are organic). Quarter them, remove seeds and slice thinly.
2. Place apples and blueberries in baking dish. Sprinkle with lemon juice, sea salt, cinnamon and cardamom and pour juice over fruit. Toss to mix.
3. Mix crisp ingredients and crumble over fruit evenly.
4. Press down gently; bake at 350 degrees F, for 30 to 45 minutes, until crust is crunchy and golden and apples are soft.

Nourish YOUR Well-Being this Year!

My yogi tea this morning had the quote “May this day bring you peace, tranquility and harmony….” these are words that we need live by everyday. However today these words seemed to be perfect as I was on my way out to pamper myself with wonderful treatments and appointments that would only strengthen my well being. It is so important that we take time for ourselves for the things in life that we love and that make us feel good. Since holiday time is coming up there is (hopefully) plenty of time for you to reconnect and figure out what do you want out of next year and what can you do to “nourish” your well being. You may have some specific health goals in mind, or may be you just want to treat yourself to something that will make you feel good about yourself. I mean that is what life is all about…right?

I spend so much time talking about food. But today I am going to dedicate this post to your whole being and your lifestyle! I have had the luxury over the last few months to meet some amazing practitioners, and like minded with an emphasis on wellness, healing, green, eco, health etc…(you get the point). Most of them are local to Toronto however some of them you can find in New York and even Australia. the world. I want to pay tribute to these people who I have met in my life.

So let’s start local:

Live toxic free and become familiar with the best “ECO” goods, from kleen kanteen to Eco Me bags and other household and personal products with Borden Communications

For the perfect rejuvenation for your face and get your skin glowing, have a treatment with Raman Sekhon at Vida Skin Studio

Pamper yourself – anything from a bikini wax to polishing your nails, facials and pedicures Iris Bocknek does it all – au natural!

Escape the city and take a retreat to relax, learn and eat the best foods nature has to offer with House of Verona (Collingwood, ON) – stay tuned for my Spring Rejuvenation Detox Retreat at house of Verona in May!

Refine your self image and your wardrobe with Wendy Woods and The Refinery.

Give your body to Denise Mitsche at the Pilates Room for just one hour – and your body will feel balanced, open and relaxed!

Discover Eastern medicine right in your home with practitioner David Liang – reflexology, acupuncture and so much more!

For an amazing at home holistic and aromatic massage have Melanie Leeder come to your home or meet her in Muskoka for dockside treatment!

For an empowering and uplifting and healing body experience have Laura Hames give you a body talk session (in New York only!)

Apply Kinesiology to your body and eliminate allergies…Greg Shreeuwer at Universal Health (in Australia Only) can help you to reach your health goals!

This is just a start! I am going to keep adding to this list. If you want to add some tips from wherever you are in the world or here locally in Toronto, please share. What are your wellness pleasures? how do you NOURISH YOUR WELL BEING??

The picture at the top is of me looking at my view at the Wickaninnish Resort in Tofino.

Marni’s Movie Night Series

Starting tonight, and for the next few weeks I am going to be showing a series of amazing and inspiring films about whole foods and our planet. These are select films that really demonstrate what it means to eat fresh, organic locally grown foods. It is one thing to hear this information from someone, but it is a completely different story when you see it. When you actually see what is going on behind closed doors you realize why this shift towards organic, natural and plant based foods is essential to human health and the sustainability of our planet!

If you truly want to start making small changes in your life and in your families life than come on out to  one of these films and see what what kind of relevance it may have for you.

I promise you that each film will be relevant to you in some way, as you will not only learn what it means to eat healthy organic and local foods, but learn how to increase longevity, boost your energy and help you lose weight. Don’t miss out on this opportunity to nourish yourself and become your own healer.

If you have been lucky enough to view any one of these films, please share your experience, feelings, comments, questions about the films below!

All films will be screened at 6:45 pm on a Tuesday evening in Toronto

To inquire about the evening or to reserve a spot please Contact Marni for more details.

 

The evening will include an interactive and dynamic workshop following the film. You will have a chance to ask questions about the film or anything nutrition-related in general. This way I can help you get on track with your health and wellness goals. There will also be organic snacks, organic popcorn, herbal tea and some goodies to take home!

Here are the films in order of viewing and their descriptions:

January 19th- Food Matters

Take small steps towards a healthier life and a healthier you! Food can be your best friend!  Discover how you can Detox, Lose Weight, Reverse Diabetes, Conquer Cancer, Beat Heart Disease, Ditch Depression and more using a nutritional approach. It’s not as hard as you think!

February 2nd – Fresh

How Fresh is your food? Fresh will take you on a journey by avid individuals, like farmers and business people across North America and show how they are re- inventing the food system. You will be offered healthier, alternative and sustainable solutions to protecting the future of our food and planet.

T.B.A - Crazy Sexy Cancer

Come and learn about what the power of food, more specifically what RAW foods can do for your health. You will learn what foods can help to prevent, treat and mediate the effects of cancer and make you feel great. A discussion on raw foods, smoothies and juicing will be apart of the evening.

February 9th – Future of Food

The Future of Food provides an excellent overview of the key questions raised by consumers as they become
aware of GM foods… This film draws questions to critical attention about food production that need more public debate.

January 26th - Food Inc

Learn about where your food is coming from and what it takes to get dinner onto your plate. After seeing this film you can’ t help to be inspired to make changes in your daily food choices.

The Power of Sea Veggies

I know you have heard of seaweed, also known as sea vegetables, and I know you have eaten them a number of times (whether you realize it or not) -but before you turn up your face and look the other way, let me tell you how amazing they are and what they can do for your health!

When I refer to sea veggies it is anything that, yes, grows in the sea and this includes nori (what your sushi is wrapped in), wakame (what is in your miso soup), arame (often in your seaweed salad), dulse, kombu, kelp, hijiki and the list goes on. The list even carries over to varieties of seaweeds that are in hidden forms of commercial foods such as ice cream, baked goods, jelly, salad dressings, chocolate milk and toothpaste. This is what I mean when I said you’ve eaten them many times before – and you didn’t even know it.

These little wonders, because they are grown in the deep depths of the sea, carry with them the highest doses of vitamins and minerals. All of which are essential to human health and daily nutritional balance. Sea vegetables are singularly the most nutrient dense food, as they are earth’s first vegetables and the best part is, is that they are delicious! Sea greens are a direct manifestation of their environment and therefore contain and abundance of minerals that is 7-38% of their dry weight. In such small amounts, seaweed contains more vitamins and minerals than any class of food. It supplies all the  minerals needed for human health in proportions very similar to those found in human blood. The most significant elements that can be found in sea greens are calcium, iodine, phosphorous, sodium,and iron. Sea veggies are also extremely rich in protein, vitamin A, B, C and E.

The health benefits of sea vegetables is so vast and incredible. They do everything from reducing blood cholesterol, removing metallic and radioactive elements from the body, and prevent goiter. So if you are suffering with a thyroid problem, like so many women these days, then sea veggies are for you! Seaweed also has antibiotic properties, counteracts obesity, strengthens bones, teeth, nerve transmission and digestion. Seaweed is also an incredible beauty aid as they help to maintain glowing healthy skin and contain anti aging properties. To me, this sounds like the perfect food!

(Source:  The New Whole Foods Encyclopedia by Rebecca Wood)

So how do you use sea veggies?

The garden of sea veggies is extremely versatile and they can be used in a number of recipes and incorporated into numerous styles of cuisine and compliment or accent many dishes from soups, salads and desserts. To explore this world of sea veggies and roll your own sushi, I encourage you to join me next Thursday October 8th at my Scrumptious Sea Vegetable class!

If you have ever used or tried sea veggies, share your story. Leave a comment and let us all know what you have done with Sea Greens!