Earth Month in Closing - My Favourite Everyday Green Practices and Products

Earth Month may be drawing to a close, but environmentally sound practices should be taken to heart year-round!

Go organic.  As a nutritionist, this is my number one initiative to improve not just my clients' and my own health, but the health of the world at large.  Yes, buying everything organic gets expensive.  Learning to shop around for sales and deals, taking advantage of in-store "points" systems, and maximizing one's use of online coupons and offers, as well as knowing which vegetables and fruits are "safer" than others to buy conventional using the EWG's Dirty Dozen and Clean Fifteen lists, are all very helpful practices to make going organic easier on your wallet.
Farmers' market season is also fast approaching, and clean local picked-this-morning produce can often be found at better-than-supermarket prices.  Ask questions, shop around - and see if you can haggle a little!
And of course, try to grow your own!  If space is a concern, consider creative solutions such as aero- or hydroponic setups and "living wall" gardening.  I've seen this, this, and this popping up on Facebook recently.
 Or go small and try sprouting some organic seeds in your kitchen, either by Googling around for instructions or picking up a sprouting kit with complete instructions and materials.

AquaFarm photo from eartheasy.com - little fishy friend,
plus homegrown veggies!  Sounds good to me.

Eat less animal produce.  It's well-known that it takes a lot of resources to produce a pound of meat or cheese than it does a pound of grain or vegetable.  The UN also urges a global reduction in animal foods consumption to help reduce the strain on resources such as fresh water and viable soil that would be used for irrigation and monoculture, respectively, of crops destined to feed livestock.  Reducing the amount of animal-based foods you eat in a day or a week has benefits for your health and helps contribute to the reduction of demand for these products, especially those coming from unsustainable factory farms.  Start small.  Consider instituting a Meatless Monday meal plan once a week.  If you are not ready or don't want to go completely meat-free, choosing more ethically-sourced, organic certified animal foods is a step in the right direction.  Again, farmers' markets can be good places to find quality local animal produce, and again, ask questions about the products you're interested in to make an informed choice.

Green your routine.  Take a look at your stash of toiletries and beauty products.  Try looking for green alternatives for your shampoo, soap, makeup, toothpaste, etc.  Green products are often biodegradable, not tested on animals and/or made with only vegan-friendly ingredients, can be free of harmful chemicals such as phthalates and parabens, and may also come in recycled/recyclable/compostable packaging.  I love Green Beaver deodorant and toothpaste, and locally-produced Purple Urchin bath products.  Live Clean has an extensive line of vegan-friendly shampoos, styling products, baby care products, body washes, etc., and can easily be found in a lot of grocery and drugstores, as well as health food and eco-shops.  If you feel adventurous, why not try making your own beauty products, such as deodorant, face masks, body scrubs, etc.?  Pinterest can be a great resource for finding DIY toiletry recipes.

Green your kitchen.  What you cook your food with, what you serve it with, how you store the leftovers, how you dispose of food waste, what you use to clean the counters and dishes... there's a lot you can do just in your kitchen.
For cooking, consider using ceramic-coated pans instead of Teflon if you want non-stick.  Teflon coatings quickly erode at high heat, releasing harmful PFCs into the air - and may make you and especially your pets sick!  Stainless steel and cast iron pans are also good options.
Try switching out plastic cooking spoons, spatulas, and even cutting boards and travel cutlery for some made with recycled or sustainable materials like bamboo or hemp.
Trade plastic containers, cellophane wrap, and one-use baggies for stainless steel, Pyrex, or silicone to take in your lunch bag.  Reusable snack bags are available in many sizes and styles for trail mix to veggies to sandwiches.  Silicone bowl covers replace plastic wrap, and are usually designed to create a vacuum seal.  I especially like reusing the jars that my nut butters, sauces, and salsas are sold in.  I keep a variety of different sizes, from small jam and spice jars to large mason-style soup jars, and I use them to store anything from homemade soups and sauces and partial contents of cans of beans, to salad-in-a-jar and fresh juice, to single servings of vinegar and olive oil dressing and protein powder for my post-workout shake.
If you cook with oil, switch out vegetable oil, which is typically made from soybean, canola, and/or cottonseed oils, as well as corn oil.  These are some of the most genetically-modified crops in the world, and are sprayed with increasing quantities of ecosystem-ravaging pesticides that many, if not most, of these crops have been engineered to tolerate.  Palm oil may be another ingredient in vegetable oils, but is available on its own.  It's also questionable due to some manufacturers' harvesting practices, resulting in deforestation and the loss of animal habitats, notably orangutans in Borneo and Sumatra.  Some companies insist that they follow sustainable harvesting practices to produce their red palm oil, but it may still be better to choose something else in order to reduce overall demand for this product.  Bonus: The Orangutan Project page linked above also gives a list of words to watch for on ingredients lists in your food, toiletries, and cleaning products to help you better avoid palm oil.

NatureMill kitchen/outdoor
composter photo from naturemill.net - cool
contraption makes my wishlist!

I recently saw a cool contraption at my local all-things-eco-store for converting your kitchen waste into compost at a much faster rate than just putting it out in a bin outside to decompose.  You add your compostables as you produce them, turn it on, and within a couple of weeks you have a couple of gallons of fresh compost to use in your garden.  This could be a great solution for urban gardeners who have little space and/or are concerned about maintaining a compost heap in their backyard, but don't want to toss all their scraps in the city's green bins or the trash.  It's definitely made my wishlist!

There are just so many ways to reduce our footprint on the planet beyond what we eat and how we care for ourselves.  Remember to be mindful year-round!  What are some of your practices?

New to Juicing - What To Do With All This Pulp? A Recipe is Born!

It's no secret that I love kitchen gadgets.  From my multi-temperature kettle and my combination coffee-espresso maker, to my milk frother, to my citrus reamer and my apple corer.

Fresh resolve (let's say due to the onset of sunnier days and the promise of warmer temperatures) inspired me to take the plunge and add a masticating juicer to my lineup.

I've been a fan of Booster Juice's Ginger Hammer for some time - I especially love it during cold season - and it was naturally the first juice I attempted to make with my new contraption.  I was pleased with the result, and the potency of the juice's flavour (especially that of the ginger - wow!).

My version:

Organic Ginger Power Juice
- 1" piece peeled organic ginger root
- 2 to 3 medium-large organic carrots
- 1 organic granny smith apple

This is the basic recipe.  Since my first go at it I've added to it with whatever I had on hand: a handful of fresh organic wheatgrass here, a third of an organic cucumber there, maybe a rib or two of organic celery.  It makes about a cup of juice - just the right amount for my needs as a juicing noob.

Now, I knew going in that I would be left with a lot of vegetable fibre.  I also knew from reading various posts on various health-oriented blogs and Facebook groups that one can use the fibre to augment soups, sauces, and smoothies.  I added about half of my first "batch" of pulp to a green smoothie that same morning.  Note that if you do add the pulp to a smoothie, you'll more than likely have to add extra liquid.  That stuff is absorbent.  Let's just say that first smoothie was quite thick, filling, and honestly, kind of hard to get down.  Live and learn.

I'd also read that the pulp can be used in baking.  I knew I wanted to attempt baking with my homemade "Ginger Hammer" pulp, so though I made different juices, I mostly saved the pulp from the aforementioned cocktail until I either found or came up with a recipe.  I had collected about 4 juices' worth of pulp, and was starting to worry it would all go bad before I got to bake with it.

I did a little searching online and in my cookbooks, but didn't really find anything I wanted to make, or could make with what I currently had on-hand.

So I adapted another recipe of mine, and hoped for the best.

The original recipe is one that my mother gave to me - a simple oatmeal muffin recipe that came from a school home-ec cookbook, circa her high school years.  Being vegan, I've since adapted that recipe to suit, and from there it morphed into my Banana Chai Chocolate Chip Muffins.

I wanted hearty, filling muffins that would do for a quick breakfast or snack.  Since the banana chocolate chip version uses 2 bananas and ½ cup chocolate chips, I decided to try replacing one of those bananas with ⅔ cup pulp, and the chocolate chips with sunflower and pumpkin seeds.  Then I hoped for the best...

...And was pleased with the result!

So here's the recipe.  If you don't have a juicer, but want to try these muffins, check out some alternative suggestions for juice pulp at the end of the recipe.

Carrot Seed Ginger Power Muffins

These muffins are loaded with fibre and healthy fats, great to start your morning on the right foot.

 

-          1 cup organic whole spelt flour

-          ¾ cup organic oats

-          ½ cup organic coconut sugar

-          3 tsp. (1 Tbsp.) baking powder

-          1½ tsp. (½ Tbsp.) baking soda

-          ½ tsp. organic cinnamon

-          ¼ tsp. organic ground ginger

-          ½ tsp. sea salt

-          ¼ cup raw pumpkin seeds

-          ¼ cup raw sunflower seeds

-          1 banana

-          ⅔ cup Ginger Power juicer pulp*

-          ¼ cup organic coconut oil

-          1 cup unsweetened almond milk

Preheat oven to 400ᵒF.

In a medium-large mixing bowl, stir together flour, oats, sugar, baking powder & soda, spices, and salt until well-combined, then add in seeds and stir until just mixed.

In a smaller mixing bowl, mash the banana.  Fold in the juicer pulp.  Add in the coconut oil (it’s okay if it’s still solid) and mash with banana and pulp.  Pour in the milk and stir well.

Pour the wet mixture into the dry and stir until well-combined.

Using an ice cream scoop, fill the cups of a regular muffin tray about ⅔ full.  Tip: Silicone or paper muffin cups can be used in the tray for easy cleanup.

Bake for 15-18 minutes, until a toothpick inserted in the middle comes out clean.  Let cool about 10-15 minutes before removing from tray.  Makes 1 dozen muffins.

*Make enough juice to yield approx. ⅔ cup pulp.  This juice recipe usually makes a little more than that. 

If you do not have a juicer, try this instead:

½ cup finely grated carrots

½ cup unsweetened apple sauce (use instead of banana), OR 1 small diced apple, mixed in after combining wet and dry ingredients

½ tsp. organic ground ginger (instead of ¼ tsp.)

February is Heart Month - 6 Ways to Show Your Heart You Care

Cinnamon hearts, paper hearts, heart-shaped boxes (of both the Nirvana and chocolate-filled variety)... the symbol of romantic love is ubiquitous in February, with Valentine's Day celebrations still fresh in our minds.  And perhaps not as well-celebrated, but definitely notable, February is also Heart Month, devoted to awareness of heart disease and stroke.  In that spirit, here are 6 ways to show your heart some love this month.

1) Antioxidants - particularly anthocyanins and coenzyme Q10 (CoQ10).  Anthocyanins are found in dark red, purple, blue, and black fruits and vegetables, such as blackberries, blueberries, cherries, raspberries, purple grapes, black plums, beets, eggplants, and purple potatoes.  A study using cherry juice highlighted its high content of antioxidants (particularly anthocyanins), crediting them for increased rate of cardiovascular recovery, as well as muscle strength recovery in a group of marathon runners, compared to the placebo group.  Try adding the foods listed above to reap the benefits.

CoQ10 is used for energy in the body, but also may assist recovery after a heart attack, improve muscle strength, and help lower blood pressure and angina.  It's found in several animal sources, such as game, beef, fish, dairy, and eggs, but there are also several plant-based sources, such as broccoli, spinach, peanuts, rye, wheat, and some berries.

2) Spices - especially cayenne, ginger, garlic, and cinnamon.  These spices can help improve bloodflow through vasodilation.  Their heat also improves bloodflow by causing flushing and mild sweating on the surface of the skin.  Additionally, they may also help thin the blood, and in the case of cinnamon, help regulate blood sugar fluctuations as well.  A recent study looked at the effects of aged garlic extracts and their beneficial effects when combined with certain blood pressure medications, noting better lowering effects than with just medication alone.  If you are taking blood thinning, anticoagulant, or blood pressure regulating medications, use caution when adding spices such as these to your diet, and particularly in the form of more concentrated herbal supplements.

3) Omega-3 fatty acids.  These unsaturated fats help keep the blood liquid and slippery, allowing for better bloodflow.  They are also naturally anti-inflammatory, helping keep blood vessels wide.  The most readily-utilized sources come from cold water fish, krill, and squid, since the form primarily found in their oils is pre-formed DHA.  Plant-sourced omega-3s, such as those from hemp, chia, walnuts, and flax, require more translations once in the body in order to reach the DHA form, but due to many factors, not least of which are stress and nutritional deficiencies, may get diverted from the right pathway.  That said, plant-based DHA supplements made from algae are a great back-up for plant-based eaters consuming omega-3s from other sources.  Again, if you are taking medications such as those listed in point 2, use caution with omega-3 supplements.
And don't forget other forms of unsaturated fats, such as those from olive oil, avocados, nuts and seeds.

4) Blood sugar balancing.  Prevent blood sugar spikes and fluctuations by avoiding high-sugar, refined foods, and eating regularly-spaced, macronutrient-balanced meals and snacks - that is, a combination of complex carbs, lean proteins, and healthy fats.  Too much sugar in the blood can lead to inflammation of the blood vessels.  One of the theories of arterial plaque formation implicates damage from high blood sugar as a possible cause.  Getting enough fibre can also help slow the rise of sugar in the blood, and help sweep excess out of the body.  Try swapping out your breakfast doughnut and coffee for a slice of sprouted grain toast and natural almond butter and cup of green tea.

5) B vitamins - especially niacin, folic acid and B12.  Niacin can help balance blood cholesterol and triglycerides, folic acid helps improve elasticity of blood vessels, and B12 helps the body metabolize homocysteine, which can build up in the blood and is considered a marker for heart disease risk.  Remember that B12 deficiency is commonly considered something that affects vegetarians and vegans more than it does omnivores, but omnivores actually run a greater risk of deficiency.  Additionally, a deficiency in B12 can also affect folic acid levels as well, since the two work better together.  Great sources of niacin include: seafood, beef, mushrooms, potatoes, peanuts, avocados, dates, passionfruit, oats, and brown rice; folic acid: oranges, kale, Swiss chard, asparagus, broccoli, avocados, oats, beans and lentils; B12: eggs, dairy, fortified plant-based milks and cereals, and red star nutritional yeast.  Fermented foods such as sauerkraut, tempeh, miso, and kimchi can help optimize gut flora, which in turn produce more vitamin B12 for you!

6) Exercise - with emphasis on resistance training and cardiovascular workouts.  Resistance training helps build overall muscle strength and endurance, helping to decrease risk of injury and disability over the long term.  You can do resistance training with weights such as kettlebells, plates, or bar/dumbbells, or your own body weight.
Aerobic workouts help increase the heart's strength and improves efficiency of the pumping mechanism, and improves dilation of the blood vessels and oxygenation of the blood, leading to a lower resting heart rate and less strain on the heart.  Be aware that pushing your heart rate too high during exercise can lead to sudden dizziness and feeling faint, and can increase the risk of a cardiac event.  Knowing your max heart rate (roughly 200 minus your age in years) and keeping your heart rate in a target zone of 60-80% of that max can help strengthen your heart without pushing it too hard.  High-intensity interval training (HIIT), which incorporates short bursts of high-intensity exercise with short rest or low-intensity periods, is a great way to get your cardio, and burn some fat at the same time!

What are your favourite ways to love your heart?

Heart-healthy recipe: Sweetheart Blood Orange Creamsicle Smoothie

Protect Yourself with Probiotics - 5 Tasty Ways to Eat Your Bugs

The temperatures have been fluctuating wildly in the last few weeks, and it's safe to say cold season is in full swing.  Gut health is integral to staying healthy overall - the majority of your immune system actually lives in your digestive tract, in gut-associated lymphoid tissue (GALT).

Your gut is no stranger to bacteria and other micro-organisms - it's home to billions of cells, different families and strains: lactobacilli, bifidobacteria, candida, enterococci, and more.  Some are beneficial, producing healthy by-products like vitamin B12 and helping us break down hard-to-digest matter; and others are parasitic, stealing nutrients from your body's own cells, feeding and propagating themselves on any drop of sugar you ingest.  It sounds scary, but your internal ecosystem is always trying to remain in balance.  Poor diet and excess acidity can work against your healthy bacterial allies.  Fortunately, we can help shore up the numbers of our microscopic comrades by sending in more troops - that is, eating more foods rich in bacterial cultures.

In addition to taking probiotic supplements, ranging from 1 billion for the unaccustomed to 10 billion or higher live cell count per dose, these are some of the food choices you can add in to bulk up your inner army:

1) Yogourt.  Organic, plain, unsweetened, and unflavoured.  The "name brand" yogourts come loaded with sugar and flavours and lots of other things you don't need in your yogourt (cochineal insect extract, anyone?), plus the high sugar content actually kills the bacterial culture long before you get around to eating it.  Your best bet is to hit up the health food store and look for your organic unsweetened yogourt and add your own toppings, like pomegranate arils (yum!), raw nuts and seeds, and shredded coconut if you need sweetness.  You can also add it to a smoothie.  Those who don't do dairy can look for coconut, almond, or soy yogourts.  You can even try making your own!

2) Kefir.  This is a "precursor" to yogourt, a cultured milk usually consumed as a beverage.  The same parameters apply - organic, plain, unsweetened, and unflavoured.  This can also be added to a smoothie, or add in some milk or coconut water and shake with protein, matcha tea, and/or greens powders for a super-healthy energy-boosting shake (great after a workout!).

3) Kombucha.  A fermented cultured tea beverage, it's rich in antioxidant polyphenols, and the fermentation process helps reduce the caffeine content of the tea, in addition to adding probiotic content.  Some brands will list an average cell count for their product (e.g. GT's can have around 2 billion cells per 240ml bottle!). Kombucha can be an acquired taste for some, as it can be a bit strong.  Try varieties that have fruit juice or spices added in.  My favourites are GT's Synergy Trilogy flavour (raspberry-lemon-ginger), Rise Rose Schizandra, and Tonica Green Tea Revival (green and white tea).  It can make a great, healthful replacement for pop due to its natural fizziness.  Watch the sugar content in some brands, as it can vary from 1 or 2g per serving to 9 or 10g per serving.  Remember that too much sugar is detrimental to microorganisms.  (Sugar also suppresses the immune system for an average of 5 hours!!)

4) Tempeh.  Made from soybeans fermented and pressed into cakes.  Tempeh can have a strong flavour on its own, but does well when marinated.  Try making your own sauces or dressings - experiment with Thai peanut, mandarin sesame, lemon tahini - and after marinating, eat the tempeh uncooked, since cooking destroys much of the probiotic content.  Slice for a sandwich filling, dice for a salad topping, or just eat it straight up if you like!

5) Fermented vegetables.  Think homemade organic sauerkraut and kimchi.  Eat them on their own, as a side dish, or as salad toppings.  It's best to make your own using traditional fermenting recipes, rather than storebought products that may not follow these techniques; while they may produce a similar flavour, the nutritional benefits may not be the same, with those important live cultures and enzymes missing in the process.  Some health food stores may offer "fresh", organic, homestyle fermented vegetables produced locally - check the fridge section for options.

What are your favourite ways to eat your bugs?

Superfood Spotlight: Raw Cacao

It's no secret that I love chocolate.  Ask me what my favourite food is, and pretty much without missing a beat, I'll say "chocolate" with a big smile on my face.  Sure, there have been other contenders for the top spot on my ever-evolving list of favourite foods, but my heart unwavering belongs to chocolate.  And the (chocolate) icing on the (also chocolate) cake?  Chocolate - real chocolate, raw cacao, not the processed, cheap crap that commercial chocolate-flavoured candy bars are made of - is loaded with health benefits.

First, raw cacao scores high on ORAC (oxygen radical absorbance capacity) lists for antioxidant activity.  Antioxidants fight free radical damage that can play a role in the development of health issues such as atherosclerosis, inflammation, premature aging, and even cancer.  Raw cacao is high in antioxidant polyphenols, particularly flavonoids.

Second, it's high in minerals iron, calcium, magnesium, copper, and zinc.  Iron forms the backbone of hemoglobin in red blood cells.  Calcium regulates muscle contraction, buffers acidity in the body, and makes up bone and tooth tissues.  Magnesium tends to be an underrated mineral, even though it performs over 300 functions in the human body, including regulating muscle contraction in conjunction with calcium, alkalizing tissues, balancing absorption of calcium, cleansing the blood, and fighting migraine and muscle pain by causing blood vessels to dilate.  Copper and zinc need to be in balance in the body, affecting mental and reproductive health - possibly why it's considered an aphrodisiac, and a symbol of fertility in ancient cultures!

Third, it's a good source of the amino acid tryptophan, which aids in muscle repair, as well as converting to the neurotransmitter serotonin.  Serotonin is one of your feel-good, happy, calming neurotransmitters, and acts as a natural antidepressant.  Further, serotonin converts into melatonin, which is needed to help regulate your circadian rhythms and tell you when to sleep.  The catch: cacao is also high in stimulant caffeine, which can help improve focus and mental clarity during the day, but inhibits sleep, so it's best to indulge earlier in the day.  The good news: if you do have trouble falling asleep when you need to, indulging in tryptophan-rich foods like raw cacao earlier in the day (i.e. morning and early afternoon) can help your body produce enough serotonin to convert to melatonin when it's supposed to, meaning sleep should come easier when you do try.

So, other than a high-quality organic dark chocolate, let's look at some great ways to include raw cacao in the diet.

Raw cacao nibs (Camino, organic)

1) Smoothies.  Add 1 tsp. to 1 Tbsp. raw cacao powder to your morning green smoothie for chocolaty flavour, as well as energy and antioxidants.  If your blender can handle it, try cacao nibs instead.  One of my favourite combinations:
PB Cup Smoothie
- 1 organic banana (fresh or frozen)
- handful organic leafy greens (e.g. baby spinach, spring mix, kale...)
- 1 to 2 Tbsp. peanut, sunflower seed, or almond butter
- 1 tsp. to 1 Tbsp. organic raw cacao powder or nibs
- ½ tsp. organic cinnamon
- 1 to 1½ cups unsweetened almond or coconut milk
- 2 to 3 ice cubes (optional if using frozen banana)

2) Baking.  Replace regular cocoa powder with raw cacao to give your baked treats an extra health boost.  Brownies, zucchini bread, muffins, cookies... yummy!  Add raw cacao nibs instead of nuts or chocolate chips for crunchy chocolate flavour combo.

3) Cooking.  One of my favourite chili recipes calls for a tablespoon of cocoa powder!  Cocoa adds an earthy depth to cooked dishes.  Why not use raw cacao for an extra dose of minerals?  Other ways to use cacao in your cooking include stews, mole sauces (these are very complex traditional Mexican sauces), and marinades or rubs for protein entrees.

Banana Nut Bread Oatmeal

4) Oatmeal.  If you haven't checked it out yet, my recipe for Banana Nut Bread Oatmeal uses cacao powder and optional nibs for a chocolaty craving-satisfying breakfast or snack.

5) Chia pudding.  Chia pudding is made by adding chia seeds to a liquid or plant milk and allowing it to set in the fridge.  Add a spoonful of cacao nibs to the initial mixture.  If you want to add cacao powder to your chia pudding, do so after it has set, and add the powder with a little bit of extra liquid to help it mix in smoothly.

6) Trail mix and energy balls.  Add a handful of raw cacao nibs to your bag of raw nuts, seeds, and organic sulphite-free cranberries to make a delicious energy-packed trail mix.  Add a spoonful or two of raw cacao powder and/or nibs to a batch of Coco-Cranberry Energy Balls or Raw Brownies for a tasty pre- or post-workout snack.  Now hit the trails!

7) Hot beverages.  The next time you stop in at your favourite cafe, top your plain latte with a sprinkling of cacao powder for a mocha flavour without adding sugary flavoured syrup.  A little goes a long way!  And did you know that "chocolate" as we know it was once an unsweetened beverage, spiced with chilis and enjoyed either hot or cold, as a health elixir for stamina and energy?  I love to make my own version of spiced hot cocoa in the colder months - so much so that my recipe for Spiced Hot Cocoa is the November Recipe of the Month on my website!

What are your favourite ways to enjoy cacao?

Tricks for a Healthy Halloween - Now That's a Treat!

Whether you celebrate with your little ones or with friends and coworkers, Halloween hauls don't have to ruin your health.  Here are my tips to help you enjoy the celebration without spinning off track.

For little ones going trick-or-treating:

1) Limit the number of houses you hit trick-or-treating.  Decide how you want to do this beforehand, and make sure the kids know the plan.
Make it fun:
- Choose houses with the best decorations and unique jack-o-lanterns.  See if you can take pictures of the decorations, and make sure to compliment the homeowner's decorations when you reach the door.  This takes the emphasis off just getting candy.
- If you're trick-or-treating in a group of 4 or more (e.g. 2 parents/chaperones and 2 children), split into teams and choose one street or block per team.  See who can finish their route first.  The winning team gets first pick of an extra (healthy) treat or item, such as sheets of stickers, temporary tattoos, or a small toy, from the chaperones.  When teams meet up again, they can trade up to 5 treats between them.

2) Let them choose a few pieces of candy to eat after trick-or-treating, then sort through the rest to either keep for another day or toss/give away.  Have them take out items they don't want, and set an upper limit (e.g. 5, 10, or 20 pieces) for the stuff they can keep.  If they tend to "toss" healthier items, like mini-boxes of raisins, save them anyway, either for yourself or for their lunchboxes another day.
Bonus: The "Switch Witch" is a neat idea to get rid of excess candy without your kids feeling deprived of their hard-earned haul.  Like the Tooth Fairy, the Switch Witch leaves something behind - crayons, bubbles, silly bandz, etc. - in exchange for the candy.

For trick-or-treaters visiting your house:

3) Choose "healthier" treat options.  Examples:
- Mini-boxes of raisins such as PC Organics (they come 14 boxes to a bag)
- Mini-bags of organic popcorn or non-GMO verified chips
- Organic chocolates such as Camino or Barkley's (you may find these in the bulk section or checkout counters at some health food stores)
- Organic lollipops such as Yum Earth
- Individual packets of SaviSeeds
- Non-GMO verified snack bars like Enjoy Life (also top-allergen-free) or Nature's Path
- Individually-wrapped ginger candies
Get creative and see what healthy options are available in your area.

4) Give out non-food treat alternatives.  Examples:
- Stickers
- Temporary tattoos
- Bubbles
- Halloween novelty items (e.g. spider rings, bouncing eyeballs, etc.)
- Pencils and erasers
- Crayons
- Play-Doh
- Small toys (e.g. army men, dinosaurs, zoo animals, Lego pieces, etc.)
- City of Ottawa swim/skate coupons
Again, get creative and see what you can find!

For health-conscious adults:

5) If you're tempted to dig in to your kids' leftover/unwanted candy, or more importantly, tempted to binge on that candy, bring it with you to work to share with coworkers, donate it to a Food Bank, or just throw it away.

6) If you're hosting or attending a Halloween party, and want to make something fun but not unhealthy, look for healthy Halloween ideas on sites like Pinterest.  Some good ones: pumpkin-shaped energy balls, "frog eggs & eyeballs" (coconut green tea chia pudding with lychees), veggies arranged into skeletons or jack-o-lanterns, etc.  Check out my Playing with Food Pinterest board for these ideas and more!

7) Sugar overload can be hard to avoid during Halloween celebrations.  To help minimize the amount of white refined sugar you and your loved ones consume, make Halloween treats with healthier alternatives, such as organic coconut sugar, unsulphured blackstrap molasses, raw honey, dates or date paste, raisins, apple sauce, cinnamon, organic vanilla extract, brown rice syrup, maple syrup, or organic cane sugar.
Avoid artificial sweeteners like Equal, NutraSweet, Sugar Twin, Splenda, and Hermesetas.  These contain aspartame, sucralose, and saccharin, among other harmful chemicals.
For a no-calorie natural alternative, try a good-quality stevia powder or extract.  Be sure to read the ingredients, as not all stevia products are pure stevia and may contain fillers, even hidden GMOs.  The label should indicate rebaudiana, Reb-A, or stevia leaf powder/extract only.

For everyone:

8) Be informed.  Know what some of the food industry's buzzwords are and what they may mean.  "All natural", for example, is not regulated as a labeling term, and products boasting this claim may in fact contain GMOs, pesticides, and other hidden horrors (like the ambiguous "natural flavours").  Check out this list of potential GMO ingredients, and this list of GMO-containing brands and products.
As with everything else, when in doubt, go organic.

Remember to stay safe and have fun!  Happy Halloween!

Do you have healthy Halloween tricks to cope with all the treats?  Share them with me!

Healthy Holidays + Quick Recipe: Personal Vegan Apple Crisp

The days are getting cooler and darker, the leaves are transforming brilliantly before the trees shed this vibrant plumage to settle into their winter whites, and you may find your tastes and cravings run more toward warm and comforting foods.  And it's a great time to indulge them - but can we do that and still eat healthy?

In a word: yes!

The fall and winter seasons are dry and cold, sometimes crisp and even bitter - think of the crunch of dry leaves, a chill wind, or a fresh layer of ice on snow.  According to Ayurveda, eating foods with these similar Vata properties - dry, crisp, cool, bitter - can exacerbate symptoms of Vata imbalance, such as dry skin, crackling joints, and disarrayed thoughts.  To balance this, we turn to foods with opposing Kapha attributes - moist, warm, sweet, soft.

And not surprisingly, holiday fare is loaded with Kapha foods: yams and sweet potatoes, squash and pumpkin dishes, stuffing... and desserts.

That said, though these foods are grounding and can help balance excess Vata, it can be easy to overindulge and feel heavy, sleepy, and over-full.  Sticking to fibre-rich vegetable and legume dishes more often than starchy grains and potatoes, keeping meat portions reasonable (4 oz. is plenty), choosing a healthy fat at each meal, and watching portions overall can help minimize overeating.  Stick to your food log habits through the holidays, but don't punish yourself for "giving in" to dessert; instead, savour it slowly as a once-a-year treat.

Of course, making dessert healthier with nutritious, clean ingredients can help minimize holiday guilt, so here I'm giving you a healthier fall dessert option that you don't have to feel bad about serving to your guests - or eating all by yourself.  This is a single-serve recipe, so multiply it for however many people you want to serve.  It's an easy-to-make crowd-pleaser that always impresses when I bring it to my family's Thanksgiving feast.  Happy baking!

 Personal Vegan Apple Crisp
Ingredients:
- 1 small or ½ large organic apple (I used royal gala, but granny smith is amazing), cored and diced
- 1 Tbsp. organic coconut sugar (less if using a sweet apple)
- 1 Tbsp. organic oats
- 1 Tbsp. organic coconut oil
- ½ Tbsp. organic spelt flour
- ¼ tsp. organic cinnamon
- pinch sea salt
- 5-6 raw walnut or pecan halves, optional

Directions:
Preheat oven to 400⁰F.

Spread the diced apple in the bottom of an oven-safe ramekin or French onion soup bowl.

Mix the remaining ingredients except walnuts in a small bowl to make the topping.  The mixture should be slightly clumpy but not powdery or pasty.

Sprinkle the topping evenly over the apple.
Arrange the nut halves on top.

Bake for about 15-20 minutes until sugar melts and apple is tender.
Serve warm.

Optional indulgences: drizzle with 1 tsp. pure maple syrup or a dollop of cashew cream; or serve à la mode with a scoop of maple or vanilla coconut ice cream.  Great with a cup of rooibos chai tea.

Make it gluten-free: look for certified uncontaminated GF oats, such as Only Oats, and skip the spelt flour (try it with coconut, almond, or rice flour, or all-purpose GF baking flour, instead).

Bonus: double everything except the sugar to enjoy dessert for breakfast.  Serve topped with ¼ cup coconut or almond yogourt and raw pumpkin seeds.

Enjoy!

Edit: This recipe also appears in my holiday recipe e-book, Love Plants for Life: Plant-Based Holiday Solutions, featuring 12 of my favourite allergy-friendly holiday recipes!  Available now.

The advice in this article is not meant to replace the advice of your doctor or other health care professional.  Always consult your health care professional before undertaking any radical change in your diet.