What are Digestive Enzymes?

Enzymes are protein based molecules found in EVERY living cell. They act as catalysts (increase rate of reaction) for chemical reactions within the body.
Digestive Enzymes work specifically to breakdown food into smaller, useable components (nutrients).
Different enzymes are called upon based on the type of food consumed. In the body, the enzymes are found in the salivary glands, stomach, pancreas and small intestine.

The "Main" Digestive Enzymes:
 - Amylase  breaks down sugar/carbohydrates
 - Lipase  breaks down fats
 - Protease  breaks down protein
 - Lactase breaks down lactose

Without the sufficient amount of digestive enzymes, food will not get broken down into the necessary components, and therefore not be used as energy.
When food is not properly digested, it can spoil inside the gut and become a feeding ground for harmful bacteria!

So how do you know if you are producing enough digestive enzymes??

Symptoms of Digestive Enzyme Deficiency include:
- Gas
- Bloating
- Flatulence
- Diarrhea
- Constipation
- Fatigue
- Inflammation
- Insatiable cravings
- Nausea
- Malabsorption of nutrients

Foods that commonly cause gas & bloating:

- Raw veggies

- Beans, legumes

- Dairy

- Heavy animal protein (beef, pork)

- Poor Food Combining

Digestive enzymes are available in supplement form at health food stores. Which digestive enzymes you should take depends on various considerations such as diet, lifestyle and age, to name a few.
Do your research and consult with a health professional and/or supplements advisor to determine which one is best for you.
Remember each person is different, what works for others might not work for you!

**Always take Digestive Enzyme supplements just before taking the first bite.

Raw foods are rich in live enzymes that help to breakdown food as well as support the body's natural enzyme production.
Papaya contains the digestive enzyme Papain, which aids in the breakdown of protein, including gluten.
Pineapple contains Bromelain which also facilitates the breakdown of protein.


Digestive enzymes are naturally found in:
- Raw fruits & veggies
- Raw nuts (soaked is best)
- Whole grains
- Sprouted seeds & legumes
- Raw organic honey

Some cruciferous veggies such as broccoli & cauliflower can become more digestible by lightly steaming for 2-3 minutes.

Of course maintaing good health in general will also promote the production of enzymes in the body. Drink plenty of water throughout the day, but limit water during meal time, as this will dilute digestive enzymes. If you become thirsty during the meal, sip the water, limiting the amount. Wait 30-40 minutes after eating before consuming a large glass of water.

Be mindful to maintain adequate vitamin & mineral requirements and consider introducing probiotics to the daily diet. Probiotics are the good bacteria (or flora) that improve the environment in the intestine and the overall function of the digestive system.  By improving digestion, enzymes are better able to do their job of breaking down food into useable nutrients.

Probiotics are available in supplement form or in naturally fermented foods such as tempeh, kimchi, kombucha and saurkraut.


Benefits of adding Probiotics to the diet:
- Boosts immune system
- Improved digestion
- Increased nutrient absorption & vitamin synthesis
- Reduces harmful yeast & bacteria overgrowth  


Food is meant to make our bodies feel energized, strong and alive! Enjoy a healthy diet that supports the digestive system and the natural production of digestive enzymes.

Choose fresh, raw veggies, nuts, seeds, legumes and fruits. Limit cooked and overly processed foods.

It is true what they say.... "You Are What You Eat!" 

LOVE Your Liver

When was the last time you thought:

"I'm going to clean my liver"??

If you are like most people, the answer is NEVER!

No need to worry, it is always a good time to give your liver some love and overdue attention!

The Liver is the largest internal organ and a true powerhouse, as it performs over 500 functions in the human body.

Some of these functions include:

Detoxify
- Cleaning systems detoxify chemicals, drugs, alcohol, heavy metals and other toxic substances from the blood.

Storage
- Glycogen, our bodies back-up energy source is stored in the liver along with vital vitamins, minerals iron and many other crucial substances.

Filter
- Blood is filtered rapidly at a rate of over a liter per minute!

Digest
- Bile production takes place in the liver, this is needed to digest and absorb fats and fat soluble vitamins A, D, E and K.

Produce
- Hormones, enzymes, blood proteins and immune factors are produced in the liver.

Clearly, the liver plays a crucial role in our overall health and bodily function. We need to take care of our liver so that it can take good care of our body!

Cleansing can be very simple or intense, depending on several factors.
Physical fitness & health, current diet & lifestyle as well as age, all play a role in results one may expect while cleansing.
There are many types of Cleanses, selecting the appropriate type and length is very individual.

The Cleanse can be as basic as eliminating stimulants & increasing water consumption for up to a week, or as extreme as juice fasting for several weeks.
Choosing what works for you is key, for beginners it is important to ease into the cleansing process.

The health benefits of completing a cleanse are well worth it, however during the cleanse it can feel uncomfortable at times, as the toxins are being eliminated. Again, the severity of these reactions depends on each individual.

Simple ways to boost liver function on a daily basis:

- Dry Skin Brushing
- Drink 1-2 liters of filtered water with fresh lemon juice 
- Increase intake of Fiber
- Drink Green Tea or Milk Thistle Tea throughout the day
- Consume foods rich in antioxidants
- Consume adequate levels of Omega 3 Fatty Acids
- Get adequate rest on a nightly basis
- Eliminate stimulants such as alcohol, caffeine, substances such as nicotine and recreational drugs
- Introduce Probiotics into the diet through fermented foods or supplements
- Increase plant-based raw foods and decrease or eliminate animal foods and by products
- Increase physical activity, stretch, get the blood flowing throughout the body
- Consume organic foods whenever possible
- Breathe deeply, detoxifying through the lungs
- Take Vitamin D supplements (liquid is best, avoid indigestible ingredient magnesium stearate) 

These are just a very small number of ways that we can avoid overload, and assist the liver in functioning at it's BEST!
If looking for a more intense liver cleanse, check local health food stores and ask the supplements specialist any questions you may have before starting. Many companies offer simple cleanse kits, guides and books. Do your research!

Raw food and Juice cleanses are excellent, allowing for the entire digestive system to cleanse also.
The key is to ease into any type of cleanse, it's not a quick fix or race!!
Your liver will only benefit, if the aid is introduced at a slow and steady pace. Shocking the body will have the opposite effect.

Be kind to yourself, every part of you will be grateful!

RAW FOOD & JUICE CLEANSES in TORONTO:
Live Food Bar
Raw Juice Guru
Be Nourished

Greens+ O

Greens! Greens! Greens!

I'm HOOKED on green superfood supplement Greens+ O

Taking supplements that are made from quality, vegan, organic sources can be great additions to any healthy lifestyle. Supplements are a form of insurance, when traveling or on the go, taking natural plant-based supplements can be a tremendous help!
 It can be quite the challenge trying to consume the variety of greens needed to achieve optimal nutrition. Canadian company Genuine Health  has been a leader in the research and development of nutritional supplements for 20 years.
There are countless benefits of introducing a supplement containing essential vitamins, minerals and phytonutrients into the daily diet.

Genuine Health recently launched a new product that I'm very excited about!
The same formula of high quality superfood supplement Greens+ has evolved into a new blend that is 80% organic, vegan and allergen free.

The product is offered in two flavors, original and acai & mango. Add Greens+ O to a cup of water or juice, shake it up and drink...
BOOM!! Your greens for the day have been consumed!
The best time to take Greens+ is in the morning, on an empty stomach, the nutrients are absorbed quicker and easier. However, if you prefer to consume with food or later in the afternoon, the effectiveness of the greens are the same, the body will feel a fantastic surge of energy!

Ingredients are 80% organic in the original flavor and 75% organic in the acai & mango flavor.

Spirulina is among the long list of power packed ingredients.
Spirulina is a sea vegetable, rich in an abundance of nutrients including amino acids, vitamins, minerals, essential fatty acids- omega3 & omega6, beta-carotene, vitamin E.

Dried Spirulina contains approximately 50-70% protein. It is a complete protein, containing all essential amino acids.

Other Superfoods include Chlorella, Chia, Broccoli, Red Beet Root, Brown Rice, and Flax Seed concentrate.
The blend is sweetened with natural stevia and evaporated coconut palm nectar. Like all Genuine Health products, formulas do not contain artificial flavors, sweeteners, preservatives, corn, dairy, eggs, gluten, yeast, or GMO.

Read serving sizes, as it is recommended to introduce the greens gradually, increasing daily dosage from 1 teaspoon in the first week, to two teaspoons the second week, then to the regular recommended 3 teaspoons per day.
Add the serving of greens to 1 cup of water or fresh juice, or blend with smoothies and protein shakes. I also use greens when preparing soups, the greens are a nice addition to the soup.
Once the soup is bowled, stir in a 3/4 teaspoon of greens.

Consuming whole foods that are rich in nutrients is essential to our health, quality supplements and dried organic foods can be an excellent addition. Check labels, know the source(s) of the product and understand all of the ingredients noted.

I feel very confident that Greens+ O is a clean, nutritious and healthy supplement.
I'm enjoying the energy boosts felt throughout the day! Hope you will too!

RAW Energy Bars

The search continues...
I have been consuming "Protein" & "Energy" bars for years!!
The quality of ingredients is MUCH better, flavor selections are a lot yummier, and thankfully the texture has greatly improved also...
But...

The absolute BEST Protein & Energy bars are made at home and consumed within a relatively quick time frame. (1 week if refrigerated or 1 month if frozen).

Organic, vegan, raw & un-raw, gluten-free protein powders are easy to find at most health food stores. Several brands are excellent supplements of essential amino acids and other essential nutrients.
SunWarrior Classic Protein is on my list of favorites... Quality ingredients, vegan, raw, gluten-free, allergen free, complete amino acid profile, a real nutritional power-house!

Preparing RAW Energy Bars is much easier than it may seem.
I prefer to make bars that pack a serious nutritional punch!

In a mixing bowl, add desired amount of protein (1-2 scoops for very small batch, more if making a larger number of servings)...

To the protein add:
*raw cacao powder, which is loaded with antioxidants, magnesium, iron, fiber...

*raw almond butter and coconut oil provide texture, stability and good fat...

*cinnamon, to add a lovely sweetness and stabilize blood sugar levels...

*flax seeds, hemp hearts and chia are full of fiber, protein, essential fatty acids omega 3 & 6...

*raw sunflower and pumpkin seeds will give the bar crunch, flavor, fat, protein, vitamins and minerals....

*raw blue agave nectar to sweeten the mixture, add as much as you like to taste. While adding ingredients, mix with a fork until all ingredients are blended together.

In the photo I have garnished to top of the bars with hemp hearts, do this with any seed you like, add dried fruit if desired.

An additional optional...
Add raw greens to the bars, I like to add Health Force Nutritionals vegan, raw, organic Vitamineral Green.

Agave and cacao will mask the flavor of the greens, add as much or as little as you like, taste as you add.

This recipe is not meant to be followed for exact measurements, the list of ingredients can be tweaked to your liking...
When making the recipe, it is best to play around with a small amount of each ingredient, taste the mixture then add more as you go.
Everyone likes a different consistency, texture, taste, sweetness... Have fun with it!

Chill or freeze before serving, the bar forms better when cold.
Do not keep bars out of the fridge or freezer for too long, no more than 20-30 minutes, the oils will start to melt, the bars will become too soft.


Feel good about the food choices you make, try to consume only foods that are whole, not processed or that have been processed very little.
Making PROTEIN bars at home is the BEST option for a wholesome boost of RAW ENERGY!

Enjoy!

For more information on PROTEIN:
SunWarrior What is Protein?
Vegetarian??? Are you getting enough PROTEIN?
Vega Protein

Ommmmmmmm.....HOT YOGA!

Yoga is an ancient practice of meditation, strength building, breathing and spiritual enlightenment techniques.
Yoga poses work to increase strength, flexibility, balance, spinal health and joint mobility. In addition to working on skeletal muscles, yoga poses are designed to increase circulation to the internal organs, glands and tissues.
Twists are well thought out poses that essentially wring out the internal organs, releasing built up toxins and debris.
It is important to drink a lot of water before, during and after Yoga, this will help to flush the toxins out of the body.

HOT YOGA is an excellent way to practice while detoxifying the body at the same time. The temperature inside the studio can range from 80℃ to 98℃, this depends on many factors, studio size, number of students, studio practices, etc.
Like any yoga class, students are encouraged to revert to Balasana or Child's Pose whenever the class becomes too intense, or the student simply needs a rest.
The sweat that happens in a HOT YOGA class is like nothing I have ever experienced before, even in a dry sauna, the sweat is different. During the class the feelings of detox can be felt on a mild or intense level, this is very individual.
Expect to be dripping in sweat....Bring water!

Several HOT YOGA studios in Toronto offer daily classes, one studio in particular is on my list of FAVORITES:
The Moksha Downtown Studio

Located in in the heart of the downtown core, this calm oasis is a welcoming environment that is sure to relax any fast-paced lifestyle.
Amenities include showers & change room, as well as complimentary mat cleansing spray, shower toiletries and herbal teas.

The studio also has a small retail section, items include mats, towels, blocks, raw chocolates and energy bars. Mat and towel rentals are also available.

Trying HOT YOGA for the first time?
Take advantage of the awesome Promotion at Moksha Downtown for first timers, pay only $20 for 10 consecutive days of unlimited classes. This allows new students the opportunity to get a true sense of their body responds to HOT YOGA practice.


The beauty of any yoga practice, whether it be HOT YOGA, meditative yoga, power yoga or otherwise, is it can be practiced by children, adults  at any fitness level, and elderly alike.
Yoga can be as challenging or as relaxing as the individual decides it to be. The popularity of yoga continues to grow, new practices and variations are constantly emerging, HOT YOGA is one form of practice I really enjoy!

Total fitness and health is not just about eating right and hitting the gym! Be kind to the body that works hard day after day after day... Assist the body in building strength, regenerating tissues, repairing muscles, restoring blood flow, calming the mind.

Athletes, elderly, children, pregnant women, healthy men and women of all ages can benefit from introducing yoga into the lifestyle.

There are hundreds of studios in every major city, however if there isn't a studio nearby consider purchasing a yoga video to practice at home.


Studios offering HOT YOGA in Toronto:
Moksha Downtown
The Danforth Yoga Sanctuary
I am Yoga

More information on HOT YOGA:
HOT YOGA Article- Globe & Mail

The ASTOUNDING Nutritional Value of The Coconut!

The Coconut is one of the most nutritionally rich foods on earth. The Coconut Water & flesh are high in a plethora of minerals, vitamins, phytonutrients, electrolytes, saturated fat and caprylic acid.

Coconut Milk is made by blending the flesh with water, creating a very thick, dense milk. Coconut milk is an excellent vegan substitute for preparing ice cream! The texture is very creamy.

Coconut Oil is very unique, aside from being a delicious addition to almost any dish, it also has a very high smoke temperature, making it a stable cooking oil to use.
Coconut Oil is the ONLY oil I cook with!
If using other oils, such as olive oil or seed/nut oils, use at room temperature or add them once the foods have been removed from heat.

For moisturizing the skin, there is NOTHING better than Extra Virgin Coconut Oil!
I haven't used anything other than Extra Virgin Coconut Oil on my body in years.
Be careful when applying Coconut Oil to the face, it may be too heavy for some skin types, it is for me. I use the Coconut Oil as a facial hydration treatment a few times per month, apply a thin layer of oil to the face, rinse/wash off 10-15 mins after.
The benefits of Coconut Oil alone are worth introducing this AMAZING fruit into your diet!

In many Countries the Coconut fruit is a staple food in the diet of the indigenous people, consumption of all parts of the fruit is common.
The Coconut Water is extremely refreshing and replenishing, full of nutrients!
Pregnant women, nursing mothers, patients recovering from surgery, athletes, children and elderly are encouraged to drink fresh Coconut Water.
I'm a HUGE fan!!
Anyone who knows me in my former place of residence, Playa del Carmen, MEXICO... Will tell you, whenever you would see me, 9 times out of 10, I was sipping on a fresh Coconut!

In Canada we don't have the luxury of strolling down to a number of vendors, who are chopping open fresh young coconuts. We must rely on frozen or fresh imported fruit, bottles and tetra paks of Coconut Water.
The tetra paks of Coconut Water are very convenient, I like to use them to prepare protein shakes.

COCO the Natural Drink is a Canadian brand, importing premium young Coconut Water from Brazil. The price point is AMAZING!! Under $2.00 for a 333ml tetra.
Try replacing that afternoon coffee with a refreshing energy booster! You will LOVE it!

Research is key when trying any new product out, before you introduce new foods, read labels and understand what the food is before consuming.
Make informed decisions about your health! Trying the latest and greatest "Healthy" products can be exhausting... Trust me, I know!

Here are some key questions to ask yourself before trying a new food:

1. How "NATURAL" is the food? (How many ingredients?)
2. Do I understand what ALL of the ingredients are?
3. Is the food a known ALLERGEN?
4. What are the known symptoms of an allergic reaction?
5. Where/What is the Source of the food (Country, Organic/Non-Organic, RAW/Frozen/Fresh)
6. Is the food item GMO/ Genetically Modified Organism?

Taking just a few moments to make an informed decision about new foods, is well worth it. It is important to continue to try new foods, and new ways of consuming them.
Coconut Oil, Fresh Coconut Fruit, Coconut Milk, and a slew of products made with various parts of the fruit are easily found in supermarkets, grocers and convenience stores.

If you haven't already been turned onto the POWERFUL Coconut...Give it a try!

For some retailers check the links below.

COCO the Natural Drink
Noah's Natural Foods: Coconut Oil
Coconut Ice Cream

B12: The KING of Vitamins

Vitamin B12 is the most complex vitamin known. Compounds with B12 activity are collectively called Cobalamins.

There are two types of Cobalamins:

1. Cyanocobalamin

2. Methylcobalamin

Cyanocobalamin is commonly used in supplements and in fortified foods. In order for the body to absorb B12 it must be in Methylcobalamin form.

The body will convert the Cyanocobalamin into Methylcobalamin, then absorb the Vitamin. 

To avoid this process it is best to take supplements already in Methycobalamin form. (Check labels)

Vitamin B12 is a water‐soluble vitamin, with a key role in the following functions in the body:

• Fatty acid synthesis and energy production

• Maintenance of normal brain and neurological function

• Formation of red blood cells

• The metabolism of every cell in the human body

• DNA production and synthesis

• Maintenance of the central nervous system

Tempeh

B12 can only be naturally created by bacteria and is found almost exclusively in animal by products or in Tempeh which is a fermented soy bean product. 

Be sure to purchase Non-GMO. 

It is the only vitamin that is typically not present in plant‐based sources. Synthetic forms are widely available and are added to many foods such as cereals and non‐dairy milks.

When bound to or chelated with protein in food, B12 is released by the activity of HCL and gastric protease (digestive enzymes) in the stomach. 

B12 can be consumed in large doses because the body excretes excess or stores it in the liver for use when needed.

DEFICIANCY

A slight deficiency of Vitamin B12 can lead to numerous health conditions and if not detected early, the damage can be permanent or even fatal.

Symptoms of Deficiency:

• Anemia

• Fatigue

• Mania

• Depression

• Loss of focus

• Loss of balance

• Muscle function is weak

• Hair and nails are brittle

WHO IS AT RISK OF DEFICIENCY?

Even those taking daily B12 supplements may not be adequately absorbing the vitamin. The absorption takes place in the stomach, which requires HCL (Hydrochloric Acid) as well as digestive enzyme IF (Intrinsic Factor). 

If one step in the process is missed or compromised, the absorption of B12 can be greatly reduced.

Those at Risk:

• Smokers (Nicotine)

• Heavy drinkers

• Adults over 50

• Vegans

• Pregnant & Breast Feeding

• Sufferers of Digestive issues

• Poor diets and Malnutrition

• Persons taking antibiotics

For those who aren’t getting enough there are many options available, B12 injections administered by a physician is a common and effective option. Recently the vitamin B12 patch has been introduced as well as B12 oral strips and high dose supplements are also available to maximize absorption.

Although B12 has not been directly linked to weight loss, because it is known to increase energy and the rate of metabolism, many claim that B12 may assist with the process. Both weight loss clinics and sports medicine facilities administer B12 injections frequently.

Vitamin B12 is essential in the maintenance of bodily function, without it the body will begin to shut down!

Pay close attention to your intake and maintain a diet rich in foods containing the vitamin. 

If living on a plant-based diet, it is important to take a supplement to ensure adequate levels are being maintained.

The Daily Recommended Intake

ADULTS over 19                                         2.4 mcg

PREGNANT                                                2.6 mcg

BREAST FEEDING                                       2.8 mcg

(mcg = micrograms)

Vitamin B12 Supplements I use:

RAW One Women's

SISU Vitamins

Foods Rich in Vitamin B12 and Value of Recommended Daily Intake:

Clams                                                  3 ounces = 1400% 

Mussels                                                3 ounces =  400%

Enriched Dairy-Free Milks                        8 ounces =  50%

Tempeh                                                3 ounces =  15%

(Animal sources contain high levels of B12: More Info)

**To TEST your level of B12, simply ask your family physician to request your levels be checked with the other standard  blood testing conducted along with your annual physical.

MORE INFO: The Non-GMO Project