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Moms are proud, and I am not an exception! So here I am to let you know that Flávia, my daughter, will be contributing with healthy news every month. Make sure you check out the tips of “Yours in Nutrition – Flávia!”

As a little girl, Flávia was always concerned with her cute tiny belly! In her teens she struggled for a while until she mastered and sculpted the body she has these days.

She went on with her passion for healthy foods and its labels, and today I am thrilled to present this attractive young lady who, as a Registered Holistic Nutritionist, will be in charge of our health and beauty. Thank you sweetie!

Posts headers:

01/08/2013: GMO - What is it, and how does it affect our lives?

04/05/2013: For Mother’s Day – an Alert

15/03/2013: Nature’s Magic Food Turned into Medicine

11/07/2012: Eat breakfast and reduce your waistline!

12/04/2012: Fats and oils: The Good, the Bad and the Ugly

31/01/2012: New Year, New Diet? Here’s what you need to know about dieting!


18/11/2011: Reasons to Increase our Water Intake

01/08/2013 11:49:44
GMO - What is it, and how does it affect our lives?
Tag: Texto

GMO – or genetically modified organism is an organism whose genetic material has been altered using a laboratory-based technique, where mutation, insertion or deletion of genes occur. In agriculture, genetically engineered crops are said to be created to possess traits such as resistance to pests, herbicides and harsh environmental conditions.

In conversation, GMO’s and GE (genetically engineered) foods refer to the same thing; they are foods created through the gene splicing techniques of biotechnology.
Unlike its claims, GMO crops cannot solve the problem of world hunger. Initially, the argument was that by developing pesticide and herbicide resistant crops, farmers would be able to increase their yields and decrease their costs; Instead, bugs and weeds have become increasingly resistant to the widespread of these chemicals, leading to increased use of both, which results in higher costs for the farmers; higher damage to the environment and more health concerns.

For the producer, in this case, Monsanto, the parent of Roundup who owns about 86% of GMO seeds sold globally, it means more products purchased.

The safety of GM foods is unproven and a growing body of research connects these foods with health concerns and environment damage. Unfortunately, in Canada we do not have a policy requiring mandatory labeling of GM foods yet. Canadians are often unaware that the foods they choose contain GM ingredients.

According to the documentary ‘Genetic Roulette,’ “physicians and scientists have uncovered a serious trend. The same serious health problems found in lab animals, livestock and pets that have been fed GM foods are now on the rise in the US population. And when people and animals stopped eating genetically modified organisms (GMOs), their health improved.” The documentary also examines the significant connection between GM food and the rise of birth defects, autism, allergies and intestinal damage.

In 2009, The American Academy of Environmental Medicine (AAEM) stated that “several animal studies indicate serious health risks associated with genetically modified (GM) food, including infertility, immune problems, accelerated aging, faulty insulin regulation, and changes in major organs and the gastrointestinal system”. These findings led the AAEM to ask physicians to “educate their patients, the medical community and the public to avoid GM foods when possible”. Yet the Food and Drug Administration (FDA) claimed they were unaware of any information that genetically modified food was substantially different from conventionally grown food – therefore GM food did not need testing and was safe to eat.

Monsanto and other companies such as those that own Silk and Kashi do not want consumers to know the truth about GMOs in the foods they buy. They are also spending huge sums of money to try to defeat the Proposition 37 – a bill which would simply require GMOs to be indicated on food labels. Why don’t these companies want you to know what you’re eating? Because you are eating poison!

Which foods are GMO?
Sadly, more than 70% of processed foods found in retail stores and restaurants contain ingredients derived from GE corn, soybeans, canola, and cotton. In addition, half the sugar used in food products comes from GM sugar beets.

Fifty percent of the papaya grown in Hawaii is GM. Small amounts of yellow “crook neck” and zucchini squash are also GM.

As many as 15% of cows in the US are injected with a genetically modified bovine growth hormone, called rBGH, to produce more milk. rBGH is banned in many countries due to negative health impacts on cows.

Furthermore, the top 10 breakfast cereals most likely to contain Monsanto’s genetically modified corn are:
-Cocoa Puffs
-Corn Chex
-Kelloggs Frosted Flakes
-Honey Graham Ohs
-Honey Nut Chex
-Kashi Heart to Heart
-Kelloggs Corn Flakes
-Kelloggs Pops

How can you protect yourself? Below are some tips from ‘The Non GMO- Project’. Projects like this have created voluntary non-GMO certification to facilitate consumer information.

1. Avoid processed foods containing ingredients from corn, soy, canola, sugar beets, and cotton.
2. Look for Non-GMO Project verified products.
These food products have gone through a rigorous verification program to minimize the risk of GMO contamination, giving you the best assurance they are non-GMO.
For more information visit www.nongmoproject.org.
3. Eat organic.
Buying organic foods also offers assurance against the risks of genetic engineering because GM substances are prohibited in organic production.
4. Buy locally grown foods.
There is nothing better than locally produced fresh fruits and vegetables. Buying local supports farmers and keeps food dollars in the community. Another option is a community supported agriculture (CSA) program, which you pay a membership fee to a local farmer and receive fresh organic produce throughout the growing season.
5. Grow your own.
Gardening is a great hobby, nourishing to the body, mind, and soil. You can also participate in urban agriculture projects that are sprouting nationwide.

On May 25, two million people in 52 countries took to the streets in a global ‘March against Monsanto’. That same week the New York Times reported that U.S. food companies are starting to make arrangements to reformulate the ingredients in their processed foods and reorganize their supply lines so to avoid having to admit their brand name products contain GMOs. Change is possible, one bite at a time. Who will you support?

Yours in Nutrition
Flávia Roberta Martins Young

04/05/2013 17:36:29
For Mother’s Day – an Alert
Tag: Texto

Despite having raised three kids of my own, I still don’t feel absolutely qualified to talk about the responsibility of raising and educating a child: an important and challenging role, which can have a dramatic influence on future generations. However, I am compelled to write a cautionary article regarding an apparent increase of bad behavioral and domineering children according to an article published in a Brazilian newspaper, on March the 20th.

In the womb is where a mysterious, emotional and psychological relationship starts. Long before the verbal interaction begins, a much more subtle and indissoluble communication takes place, eternalized at the moment of conception. This quantum language, which scientists are only beginning to understand, is the intrinsic power of the union, and in my opinion, is where the great responsibility of motherhood begins!

However interesting this mysterious relationship may seem, it is not the focus of this article. It is simply a taste of how deep the connection between mother and child truly runs. It is common knowledge that a pregnant woman’s health and diet will have an effect on the developing fetus. But once this child is born do we truly know which aspects of development will be affected by the consumption of today’s processed food? This article will delve into how the dietary choices of mothers could be the difference between a happy and healthy kid, or an hyperactive child with disruptive behavior.

Children’s bad behavior may be linked to many reasons. But before trying to discipline, with no success, through questionable little spanking, today mothers should be alert not only to the quality of food they provide to their children, but also to the labels of the food they are buying. The compound effect of additives in every day processed food’s consumption may be sabotaging mother’s best attempt to raise a happy and well adjusted child.
The food industry has a big variety of chemical products to preserve foods, and researchers are aiming these assortments as possible cause of a raising generation of children with disruptive behavior.

Behavioral symptoms such as anger, aggression, temper-tantrums, mood swings, depression and reduced concentration can all be triggered by food allergies, according to the Textbook of Functional Medicine. Additives used in hundreds of children's foods and drinks such as preservatives, colorings, artificial flavors, and artificial sweeteners are all contributing to the behavioral issues, researchers have found. Their Government-funded study (FSA – Food Standards Agency) confirms what many parents have long suspected about the effect of chemicals put into sweets, biscuits and foods.

Research into a group of three year-olds found they were more likely to lack concentration, lose their temper, interrupt others and struggle to get to sleep when they drank fruit juice dosed with colorings and preservatives.

Most recently, nutritional factors have been implicated in altering gene expression which is associated with the development of autism [1]. Processed foods in particular are linked to nutritional deficiencies that can be toxic to the brain. But it is not just what we feed our children that could pose a problem. Poor health due to an inadequate diet during pregnancy also increases the risk of a child born with a neurodevelopmental disorder.

More than twenty years ago, Hebert Hafter, a German research pharmacist, observed that high intake of dietary phosphate was linked to behavioral problems, learning difficulties, juvenile delinquency and other health problems [2]. Hafter findings have been verified over time leading to indications that a whole generation of people with ADD/ADHD may be linked to the consumption of phosphate-rich foods.

If you are a parent and want to prevent your sons and daughters from developing behavioral problems such as irritability, temper outbursts, oppositional defiance, restlessness and difficulty falling asleep, be aware of the list of the foods and additives that should be avoided. And notice that despite focusing on the mother-child relationship, a person of any age can make big differences in their emotional balance by simply checking the labels and making a conscious choice. Organic foods are always a good option.

In this wonderful day dedicated to the amazing women in our lives, let’s give our children a chance to lead a happy, healthy, and well-balanced life!

  • Artificial sweeteners: Saccharine, aspartame, acesulfame-K – All found in diet drinks, yoghurts, jellies, chewing gums and medicines. FDA approved, aspartame (NutraSweet and Equal) is converted in free amino acids in the body with serious nerotoxic effects, and acesulfame-k is possibly a carcinogenic substance.

  • Artificial Colors: All starting with FD & C (FD & C Colors are the Colors certified and allowed by the US for the Food, Pharmaceutical, Cosmetics & Personal Care industry.) and Tartrazine – Found in hundreds of foods and medicines, researches have linked these colorings to a high frequency of asthma and allergic reactions. They may be responsible for Lupus and ADHD/ADD syndrome as well. They are found in chewing gums, sweets and so on.

  • Preservatives:
    Sorbates – They are found in margarine, dips, cakes and fruit products.
    Benzoates (210-213) – They are found in juices, soft drinks, cordials, syrups and medications. Apparently, the association of some colorings with benzoates causes hyperactivity in children.
    Sulphites – Found in dried fruit, fruit drinks, sausages and many others. The most ordinary symptom is bronchi constriction and consequently difficulty in breathing, and some other allergic reaction.
    Propionates – Found in bread, crumpets and bakery products. There are many health problems associated with this preservative, and the effects are cumulative: headaches, stomachaches, allergies, irritability, difficulty in falling asleep, and lack of concentration. Babies which mothers had previously consumed breads with propionates have cried uncontrollably after being breast fed.
    Nitrates, Nitrites (249-252) – Found in processed meats like ham. Nitrates when changed into nitrites are carcinogenic.

    Flavia R. Martins Young 
    Registered Holistic Nutritionist and Writer

    Rosanne Martins
    Biologist, Writer and Holistic Coach

    [1] Eating for Autism - The 10-Step Nutrition Plan to Help Treat Your Child's Autism, Asperger's, or ADHD by Elizabeth Strickland MS RD LD. Lifelong Books, 2009
    [2] The Hidden Drug Dietary Phosphate by Hertha Hafer

    The nutritional information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any client-nutritionist relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

  • 15/03/2013 16:54:00
    Nature’s Magic Food Turned into Medicine
    Tag: Texto

    Inflammation is part of the body’s natural immune response to protect itself and rid itself from harmful stimulus, which can be irritants, damaged cells or pathogens. The most common signs of inflammation are redness, swelling, itching, heat and pain. However, even though the symptoms are the beginning of the healing process, sometimes inflammation is triggered by compounded reasons, and the immune system mistakenly starts attacking the body tissues, systems, organs, or glands, resulting in chronic autoimmune diseases such as Rheumatoid Arthritis, Multiple Scleroses, Systemic Lupus Erythematosus, and Hashimoto Thyroiditis to name a few.

    The drug industry is a multi-billion dollar industry, and yet it is not surprising that the world’s population is not only getting sicker, but we are facing an autoimmune epidemic. In our world where we are surrounded by stress, environmental toxins, pollution, pesticides-rich food and a depleted soil, how can we ensure we are taking optimal care of our health?

    Eating a nutrient-rich and whole-foods diet is not just for those who are looking to shed a few pounds, but for all who want a healthy and quality life. Nature provides us with many nutrient-rich foods and natural alternatives to processed ones. Could the answer to increased energy, more vibrant health be in what we put in our plates? I sure believe so!

    Eating clean doesn’t have to be bland or boring. The key to long-term diet changes is embracing different foods and experimenting with recipes.

    Here are some natural ways of adding anti-inflammatory foods to your diet to nourish your body:

    Omega-3 rich cold-water fish
    Wild Salmon, herring, and sardines in your diet will offer a rich source of omega-3 essential fatty acids in the form of DHA (docosohexanoic acid) and EPA (eicosapentanoic acid); all of which contain powerful anti-inflammatory properties that are beneficial to those with heart disease, depression, and rheumatoid arthritis.

    Fruits and vegetables
    Wild blueberries are high in phytonutrients and are an antioxidant powerhouse, ranking highest in antioxidant capacity per serving when compared with more than 20 other common fruits.

    Cruciferous vegetables such as broccoli, brussel sprouts, kale, and cauliflower are also rich in antioxidants and are naturally detoxifying. There are many components in cruciferous vegetables that have been linked to lowering cancer risks by reducing oxidative stress.

    Sweet potatoes are not only delicious but are also a great source of complex carbohydrates, fiber, beta-carotene, manganese, vitamin B6, vitamin C, and also help heal inflammation in the body.

    A powerful Asian spice that contains a natural anti-inflammatory compound known as curcumin; so powerful that it is used as a natural painkiller. Curcumin is said to have the same effect as over-the-counter pain relievers but without the side effects.

    Green tea
    An antioxidant rich in anti-inflammatory flavonoids that may help reduce the risks of certain cancers.

    Incorporating non processed and anti-inflammatory foods into your diet can be life changing. So much so that in 2009 my mother was diagnosed with Rheumatoid Arthritis, a chronic, systemic, inflammatory disorder that may affect not only the tissues of the joints but organs and systems. Cases can go from minor discomfort to severe debilitating pain. The severity of my mother’s case led to days of her being bed ridden for excruciating pain, and exhaustion, and requiring a cane to walk.

    In December 2011 she started a very specific rotation diet, free of gluten, processed and refined foods, and rich in whole foods. Its now 15 months later and not only she doesn’t have any pain in her body nor needs the cane to walk, but she actively works out three times a week; she has reclaimed her health back! Did I mention this was achieved without taking any medication? Coincidence? And the answer is a resounding: NO!

    Healing inflammation through a clean, organic, whole-food and nutrient-rich diet is not only possible, but the direction that many of us are choosing and in doing so, succeeding!

    Flavia R. Martins Young 
    Registered Holistic Nutritionist and Writer

    Rosanne Martins
    Biologist, Writer and Holistic Coach


    ‘Polyunsaturated fatty acids, inflammation, and immunity.’ Calder PC. PubMed. Institute of Human Nutrition, University of Southampton, Southampton, UK. Lipids. 2001 Sep;36(9):1007-24.

    ‘Lipophilic andhydrophilic antioxidant capacities of common foods in the United States’.Wu X, Beecher GR, Holden JM, Haytowitz DB, Gebhardt SE, Prior RL.
    J Agric Food Chem. 2004 Jun 16;52(12):4026-37.

    Conquering Arthritis – Barbara Allan

    The nutritional information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any client-nutritionist relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

    11/07/2012 17:05:03
    Eat breakfast and reduce your waistline!
    Tag: Texto

    Have you ever woken up late and decided to skip breakfast in order to save time? Or is skipping breakfast part of your routine?

    Many people skip breakfast regularly for various reasons; being late for work, not feeling hungry or simply for lack of planning. Many others choose to start their day with a cup of black coffee or tea to save themselves calories for later, or may even think that a big Tim’s double-double or a venti latte is a good breakfast meal.

    Could skipping breakfast be affecting your waistline?

    Absolutely! Even though one may save some calories from a skipped meal in the morning these are often overly compensated later once hunger hits you and candy bars, chips, chocolate and foods of the like are what you reach for.

    When you eat breakfast in the morning you are literally breaking the fast from overnight and fuelling your body and metabolism to work optimally throughout the day. A clinical trial published by the American Journal of Clinical Nutrition: “The role of breakfast in the treatment of obesity: a randomized clinical trial” suggested that eating breakfast helped reduce dietary fat and minimize impulsive snacking and therefore may be an important part of a weight-reduction program.

    Though beginning your day with any food is often better than no food, be cautious when selecting your breakfast. A bagel with cream cheese will cost you as much as 404 calories and a whopping 15.5 grams of fat. Add a medium coffee with double cream and double sugar and you’ve gotten yourself 744 calories! That’s almost half of most women’s recommended daily intake! Be careful too with breakfast cereals and cereal bars as they can also be packed with calories and added sugars.

    Starting your day with a light meal doesn’t have to be complicated or take too much time in the morning. Since protein eaten at breakfast leads to a sustained feeling of fullness and better blood sugar management throughout the day, I encourage a protein-rich breakfast; here are some quick and tasty ideas:

    • Oatmeal cooked with water, buckwheat, flaxseed, chia seeds and a sprinkle of cinnamon. Top it off with half a cup of fresh berries.
    • Scrambled eggs with half a cup of chopped fresh spinach, tomatoes or any other of your favorite vegetables.
    • Fruit smoothie; breakfast on the go that takes just a couple of minutes to prepare! Blend some of your favorite fruits with nuts and water or milk. See my favorite recipe below.
    • Whole grain toast with 1-2 tbsp. of almond butter and an apple.

    Starting your day with a nutrient-rich breakfast will not only provide you vitamins, minerals and an energy boost to help you face your day, but also help you feel more alert, focused and prevent you from hunger which may lead to overeating throughout the day.

    Strawberry Cocoa Pistachio Smoothie

    2/3 cup fresh or frozen strawberries
    2/3 cup milk beverage (soy, coconut, rice) or water
    2tsp unsweetened cocoa powder
    Stevia to taste

    Blend all ingredients in blender. Add 2tbsp soaked pistachios and blend to desired texture. Enjoy!


    Schlundt, D.G et all. "The role of breakfast in the treatment of obesity: a randomized clinical trial". The American Journal of Clinical Nutrition, 1992; 55 no. 3 645-651.

    The nutritional information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any client-nutritionist relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

    Yours in Nutrition,
    Flávia Roberta Martins Young

    12/04/2012 18:43:12
    Fats and oils: The Good, the Bad and the Ugly
    Tag: Texto

    Why are fats so important?

    They can be used as an energy source; while a gram of carbohydrate or protein contains four calories, one gram of fat contains nine. As a major part of cell membrane, fats transport nutrients such as the fat soluble vitamins A, D, E and K, help balance our hormones, protect us from the cold, and keep arteries and joints lubricated.

    Fats, in moderation, should be part of everyone’s diet. But with so much information out there, which fats are good, bad, or ugly?

    Unlike what you may have heard saturated fats are not evil when consumed in moderation, that is. They are usually solid at room temperature and the more saturated the fat, the more solid it will be.

    Saturated fats act as stabilizers for cell membranes and are the main fuel for making cholesterol and enhance immune system function. Some examples of this wonderful fat are: butter, cheese, beef, coconut oil, and lard. Due to its stability, saturated fats are great choices to use for cooking and high-heat baking.

    Unsaturated fats are liquid at room temperature and can be classified as either monounsaturated, for their single double bond on the molecular level or polyunsaturated for two or more double bonds.

    Monounsaturated fats moisturize the skin and keep arteries supple. Since our body can synthesize it, they are considered not essential. Some sources are olive oil, avocadoes, almonds, sesame oil, grape seed oil and sunflower oil. These fats can tolerate some heat and are excellent choices when used for sautéing in medium-heat temperature.

    Essential to our health are the polyunsaturated fats as our bodies cannot synthesize them. These include omega 3 and omega 6 fatty acids which are mainly liquid at room temperature and can easily oxidize leading to molecular breakdown when heated; therefore should not be used as cooking oils. Common sources of omega 3 fatty acids include hemp, flaxseeds (seeds and oil), chia, walnuts, and cold water fish such as salmon, herring, and sardines.

    What makes the omega 3 fatty acids so important to our health? Omega 3, alpha linolenic acid, is anti-inflammatory and plays a major role for preventing blood clotting, lowering blood pressure and optimizing immune system functions. It’s also excellent for nervous and mental function and fundamental for brain growth and development in infants and children.

    The omega 6 fatty acid in the PG1 (prostaglandin) series can also be anti-inflammatory; however when not properly assimilated by the body its effects can be pro-inflammatory. Today omega 6 fatty acid is too abundant in the standard North American diet ranging from 6:1 to 10:1 with omega 3, when a more ideal range is 1:1 to 4:1. Common oil sources are sunflower, soy, safflower, and corn.

    A fat to be aware of and avoid whenever possible are trans fats and hydrogenated oils such as margarine. These fats have been chemically processed to make it stable and unreactive; they behave as saturated fats even though they are polyunsaturated fats causing them to be solid and spreadable at room temperature and have extremely long shelf life which does not equal longer health life. These fats can increase immune dysfunction, total cholesterol levels and decrease levels of HDL, which is known as the “good cholesterol”.

    Lastly, don’t be afraid to include fats in your diet. A balance of saturated and unsaturated fats will not only add flavour to your meals, but will also improve cellular function and immune system health leading to a longer and happier life.

    Yours in Nutrition,
    Flávia Roberta Martins Young

    31/01/2012 14:18:35
    New Year, New Diet? Here’s what you need to know about dieting!
    Tag: Texto

    It is a New Year and most of us can relate to this; you wake up to realize your favourite pair of jeans is a size or two too small. You panic. It’s probably been weeks, if not months since you last weighed yourself, and you know that the extra treats and heavy holiday meals you have had have finally caught up with your waistline; you then decide you are on a “diet”.

    For breakfast you decide to pass on the bagel or donut; instead you have a cup of black coffee or tea and off you go with your day. At lunch you have a salad with lettuce, tomatoes and fat-free dressing since you are on a “diet”. As the day comes to an end you are starved and irritable.

    Most likely one of two things will happen; you decide this “diet” idea is silly and that you do not need it after all, and eat a candy bar and a bag of chips before you can stop yourself. Or you may feel that dieting on your own is too hard, so you stop at the drugstore for some “diet miracle” remedy. Needless to say, later you realize yet another attempt at losing weight failed, and the cycle starts again.

    I assure you; you are not alone. The diet industry is a $60 billion industry. Why? Because it does not work! 95% of dieters do not manage to lose the weight and keep it off. If you are looking for a quick fix, fad diet or a magic weight loss pill, stop now; such a miracle does not exist.

    For starters, calorie restricting may be the very reason why you cannot seem to shed those unwanted pounds. It triggers your body into thinking it is in a famine situation. Since the body does not know when the famine will be over, it will conserve energy and protect fat stores by using lean tissue and muscle in order to function. Loss of muscle will in turn lead to a lower metabolic rate and weight loss will slow down, making it even harder for you to shed those unwanted pounds.

    Maintaining good health and weight loss does not have to be hard; we need to go back to the basics. Most of your daily nutrition should be from whole nutritious foods such as vegetables, fruits, whole grains and some lean protein. Also, ensure you are not neglecting fats and healthy oils; to lose fat you need to eat fat. Consuming two to three tbsp. of healthy oils such as olive oil or flaxseed oil regularly will aid in weight loss as long as the remainder of your diet is balanced. Remember, drink plenty of water; keeping hydrated is not only important for good health but is a big part of weight loss as well; more often than not we mistake thirst for hunger.

    I am not going to say you should eat more vegetables and fruits every day because you probably know that already. However I will challenge you to add one serving of fruit or vegetable for your breakfast, morning and afternoon snacks, and add two servings of vegetables for lunch and dinner. Sounds simple, doesn’t it? And it is! Instead of focusing on restricting a certain food or food group, I guarantee you will feel better and achieve better results when you concentrate on adding the fruits, vegetables and oils as I suggested.

    Lastly, limit or eliminate your consumption of low-fat/ low-calories snacks such as cereal bars for instance. Most of them are packed with sugar, which may only increase your craving for more sugar resulting in overeating. If you have a sweet tooth and must snack, opt for fresh fruits instead.

    Excess calorie restricting is not the answer. Focus on whole nutritious foods and remember that in many cases, when weight loss is the goal, we need to add foods in order to lose. Eating five to six smaller nourishing meals throughout the day will help your body feel satisfied and working optimally.

    Have fun with your meals and experiment in the kitchen! One of my personal favourite snacks is carrots sticks with hummus. Favourite because not only it’s delicious but it’s also the perfect balance of carbohydrate, protein and fat. Hope you too enjoy this wonderful recipe!

    Yours in Nutrition,
    Flávia Roberta Martins Young

    Carrots sticks with Hummus

    3 cups chickpeas (garbanzo beans)
    3 tablespoons olive oil
    ¼ to ½ cup water (depending on how thick you like your dip)
    Juice of half a lemon
    2 garlic cloves
    1/3 cup fresh parsley
    Salt and pepper to taste

    Mix all ingredients together in food processor or blender until it becomes a paste. Enjoy!

    15/12/2011 18:25:43
    Tag: Texto

    It’s that most wonderful time of the year! As December unfolds the stores get busier, the days are short and winter sets in. It must mean Christmas is just around the corner! With that, many of us assume so is a weight gain of at least ten pounds. I assure you, this year doesn’t have to be that way.

    Temptation is everywhere; your local coffee shop features comforting holiday drinks, the grocery stores showcase an array of boxed chocolates and desserts, and in the workplace you find yourself surrounded by traditional holiday baking.

    One comforting holiday drink followed by a gingerbread cookie and a couple of holiday truffles and you may find yourself at half your entire day’s calorie allowance, even though it’s not even close to lunchtime yet. So you ask; how do I stay on track?

    At your holiday work functions, cocktails start early in the evening and are followed by a feast dinner accompanied by more drinks and rich desserts, no problem. Here are a few simple tips to help you stay on track:

    Start by planning ahead of time and ensure you get some extra exercise on the day of the party; an hour of medium to intense workout can give you a calorie burn of anywhere from 200 to 700 calories! Planning on shopping for that special outfit? Park furthest away from the mall and window shop a half an hour longer. Never go to your party when feeling hungry; a light snack such as a spinach salad with nuts and olive oil or carrots with hummus will ensure you arrive at your function without feeling so hungry that you will attack every single appetizer that comes your way.

    Buffet-style dinner does not mean you need to eat yourself to discomfort, it actually gives you choices and lets you be in control. Start by filling half your plate with salad and vegetables, then move on to the proteins and starches. In choosing a protein, select a healthier choice such as fish, turkey, or chicken before pork or beef. If you are in the mood for pasta, look for dishes with oil or tomato sauce before a cheese or cream sauce and if possible, opt for whole wheat or rice noodles. For dessert, choose one that appeals to you and share it with a friend or your significant other.

    Going to a family member’s house for Christmas dinner? Take a little time and plan ahead; offer to bring your favourite salad or vegetable, which will ensure there will be at least one healthy meal option.

    Digestion starts in the mouth, remember to chew your food! Chew until the food in your mouth becomes a paste; this will ensure better digestion and help prevent you from overeating. Listen to your body cues; when you breathe deeply between bites and feel the need to reposition yourself, it may be your body’s way to tell you’ve eaten enough and it’s time to stop.

    Alcoholic beverages also count towards one’s daily caloric intake. It’s good practice to drink at least one cup of water between other beverages. Not only will it save you calories but it will also help you stay hydrated.

    Lastly, enjoy yourself! Cherish the spirit of the holidays and take time to be with your loved ones. Treat yourself and your body with respect but make sure to allow yourself your favourite dish or meal without the feeling of guilt. Remember, moderation is the key!

    Happy Holidays!

    Yours in Nutrition,
    Flávia Roberta Martins Young

    18/11/2011 23:43:19
    Reasons to Increase our Water Intake
    Tag: Texto

    We all know we need it on a daily basis but are we actually giving our bodies the amount of water it needs? Our bodies require on average 12 cups of water a day to stay hydrated. According to Wirthlin Worldwide, a market research company, 20% of us drink no water at all, and 42% of us consume a mere 2 glasses or less. At the same time, we are consuming, on average, 1.8 cups of coffee, 1.3 cups of soda, 1.2 cups of milk and 1.1 cups of juice a day. (Elson M. Haas MD – “Staying Healthy with Nutrition” Ten Speed Press (2006)).

    We need to increase our water intake! Why?

    Water is the most abundant substance in the human body (about 60% in the adult body and even higher before birth). It is the primary component of all the bodily fluids like blood, digestive juices, urine, lymph, sweat, urine and tears. It is also involved in most of our bodily functions such as circulation, digestion, absorption, and elimination, to name a few.

    "Anything that nourishes can heal, but among all nutrients - perhaps all substances of any kind - water is unsurpassed in its ability to heal." - Staying Healthy with Nutrition.

    How much water should we be drinking? The amounts of water we need is going to be different for everyone as it will vary based on our age, sex, activity level, size, climate , and diet. Two liters of water daily seems to be a good goal to aim for, but depending on the individual, that number may be higher or lower.

    Is there such a thing as a bad time to drink water or even bad water itself? The answer is, yes. There are some things you may want to consider about your water:

    First being temperature. On a hot summer day you may crave a tall glass of iced-cold water, however it is important to note that water is optimal for drinking at room temperature, as cold water can stall digestion. The same goes for drinking large amounts of water with meals; it is usually not recommended for most people as it too can stall digestion. It dilutes the strength of the digestive juices and makes it more difficult for our digestive system to thoroughly breakdown foods.

    Next, be mindful of our daily cup(s) of coffee. Coffee is a diuretic and can actually cause us to excrete more water than it contains. For every cup of coffee it is a good idea to drink two cups of water.

    The type of water you are drinking is also something to be considered. Tap water, spring water, well water, filtered or distilled water; they all have their pros and cons. It’s important to vary your source of water to avoid mineral deficiencies and ensure you are absorbing different minerals as well.

    I encourage you to start your day with one full glass of water first thing in the morning. Squeezing lemon juice into your water will enhance not only its taste, but its health benefits as well. According to many sources; lemon water is excellent for cleansing and stimulating the liver, improving digestion, and alkalizing the blood, to name a few.

    Lastly, thirst is a sign of dehydration! Even mild dehydration slows down metabolism by as much as three percent. “When we don’t get enough water, our bodies will actually retain water, and we’ll feel bloated and uncomfortable – and look even fatter than strictly necessary!” (Robert O. Young PhD - “The pH Miracle – Balance your diet, Reclaim your health” Grand Central Life & Style (2010)).

    So remember to drink your water regularly and don't wait to feel thirsty before you reach for that cup of water!

    Yours in Nutrition,
    Flávia Roberta Martins Young

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