Thursday, June 10, 2010

We have moved!

Please take a moment to come and check out our new website and blog!  Same great information!  Much more user friendly and actually has some recipes on it now!  We will be adding to the new site daily so bookmark it and keep coming back!


www.bundlesofenergy.com

Thursday, June 3, 2010

The Search for an Oatmeal Muffin Recipe

I had a craving for oatmeal raisin muffins last night.

The problem was that I didn’t have an oatmeal raisin muffin recipe.

I started “googling” online to find a healthy recipe that someone else had already tried and succeeded making. I searched through site after site of muffins that were “healthy”- and I learned that the word healthy can mean different things to different people. I was searching for a recipe that used only a little bit of honey as a sweetener, not cups and cups of sugar. I had no organic butter in my fridge, so the recipe had to be dairy-free. I wanted to use my new all purpose celiac flour to try making the muffins gluten-free (I had gluten-free quick oats at home).

There was not one recipe that satisfied my need! I could give up and be gloomy all evening, or I could get out my muffin pans and my beaters and experiment. And that is what I decided to do.

When I cook meals I like to try out different things: I will try out new spices, and use a ‘pinch of this’ and a ‘pinch of that’. And my meals always seem to turn out, for the most part. However, when it comes to baking, I like following a recipe. I’m just not the baking kind of girl, so I steer clear of attempting things and instead follow what I know works. I wasn’t sure that I could bake a tasty healthy muffin.

I wanted those muffins bad, so I had to let my guard down and go for it. I took a healthy cranberry-raisin muffin recipe I had and began to substitute this for that. And, to my surprise, it only took one attempt. I did not waste batches and batches of muffins before I found one that worked. Indeed not. They actually turned out. And the true test of how delicious they were came from my man, who ate many throughout the evening.

I learned that even if you don’t think you are good at baking, sometimes if you just try you will surprise yourself. I also learned that you can take the basis of any of your “old” recipes and re-create something new. It is possible to make muffins with only a tablespoon of honey instead of 2 cups of sugar. You don’t need loads of sweeteners to make something taste good.

So, I ask you: what recipes have you altered to make them healthier? What recipes have you made up when you were really craving something?

My next attempt will be an extremely healthy oatmeal raisin cookie. Yes, I AM hoping it can be done…..I’ll let you know.

Tuesday, June 1, 2010

Infrared Saunas

Since the weather is still quite dreary here in Calgary, I thought this information would be helpful.

If you have never experienced relaxation that a infrared sauna can provide, I suggest that you make time to try it out. In addition to relaxation, the infrared sauna can be used for a variety of things including
  • pain management
  • detoxification
  • skin conditions such as eczema, psoriasis and acne
  • increasing flexibility
  • increasing cardiovascular health
  • boosting the immune system
  • arthritis
  • fibromyalgia
  • seasonal depression disorder
You can find infrared saunas at many health and wellness clinics and spas. If you are in High River, check out Elements of Health.

Saturday, May 29, 2010

Picky Eaters: Veggie Time!

Helping kids develop healthy eating habits – Part 4

I love sitting down at the dinner table with my family to enjoy a meal. A common occurrence however, is for my youngest son to eat everything but the vegetables on his plate. He will quickly consume the food he ‘likes’ and then do his best to leave the table and play with out finishing his vegetables.

He is very creative in his attempts to get away with this. He will try every excuse from “I don’t feel well”, to “My tummy is full”, to “I will finish later…I promise!”, to completely ignoring us. He will be polite, he will get upset, and eventually he will push almost every button you have, depending on his mood that particular day. If you have a picky eater, you will know exactly what I am talking about.

In order to manage a state of calm during his creative attempts at manipulating his dinner time, my husband and I have used some equally creative diversion tactics. We have opted to making healthy eating a source of fun instead of what can often feel like punishment.

We have conversations about what foods are good for him and what is not, making sure our talks were relevant to a four year old, but we found a few simple tools can often be far more effective. Here is one such example:

 Use a fun system that your child will enjoy. We have a piece of colorful construction paper taped to the fridge, on which I have drawn columns. When Sam eats a piece of fruit, he can select a sticker of his choice and add it to the page. When he eats a vegetable, he can select another sticker.
 Because my son likes fruit, but is not really big on eating his veggies, we offer him larger stickers (that he really likes) for each veggie and smaller ones for the fruit. When he asks for snacks throughout the day, we check the sticker page with him to help him determine what would be the most appropriate snack.
 Note: I encourage variety over quantity, so under each sticker we write the name of the food he ate. That way as he adds to the page, he is aware that he already had one type of veggie or fruit so he must now select a different variety. This gives him a sense control over his food choices, but with the necessary guidance to ensure his choices are appropriate. For example, when he has had a banana and an apple, I may suggest some carrots, cucumber or broccoli. He is kept within choices I approve of, but the actual food he eats is by his own choosing.
 At the point in the day when he has earned at least 7 stickers (min 3-4 veggies), he is allowed to choose a fun activity to do, or he allowed what ever desert we may be having after dinner.

Be creative with your kids and have fun with food. Remember that healthy food can taste great AND be fun-it is all in your perspective and approach. Remember though, for this or any other system to be effective, you must be firm in your commitment to following through on the agreed upon rules. Be sure to explain the rules clearly to your child-in advance- and make sure you do not give in if they have not eaten what was agreed to. This will help them establish genuine healthy eating habits.

Thursday, May 27, 2010

Searching for the Perfect Breakfast

Breakfast is the most important meal of the day. It kick starts your body and gives your brain the fuel it needs to get going. I have been one of those people who stands tired at the refrigerator door or pantry staring off trying to think of something quick and easy to make. So, I decided to share with you all some of my favorite morning foods to get me moving!

Slice up apples and put a small amount of raw almond butter on each slice. The apple is a great source of fiber and the almond butter will provide some good fats and even some protein.

Highwood Crossing Flaxseed granola with plain yogurt and frozen berries: yummy and it provides carbohydrates to fuel your brain.

Scrambled eggs with bell peppers and green onions. Eggs are a great source of protein , and bell peppers a good source of vitamin C.

Rolled oats or steel cut oats with cinnamon and sliced apples or berries: full of fiber and antioxidants, and the cinnamon helps with blood sugar control.

Cold cereals with unsweetened almond milk: sometimes I crave something that reminds me of my childhood!

Ezekial sprouted grain bread (you can find this at health food stores or at Superstore) with an unsweetened jam (only fruit, no sugar please!) or a natural peanut butter (the only ingredient should be peanuts!), or poach an egg and serve it on top!

These are just a few of the many options out there! Try one of these next week, or share some of these ideas with someone you know who doesn't eat breakfast. And remind them just how important this meal is. What are your favorite foods to eat for breakfast?

Wednesday, May 26, 2010

Gardening by the Moon

I am happy to report that our little seedlings are thriving well, we had a few casualties, but for the most part we have some great starter plants that are now garden ready. Cody and I also purchased the rest of the seeds over the weekend that need to go directly into the garden such as carrots, beans, peas and lettuce. You can also buy these all as starter plants for easy no fuse gardening, although they tend to be bit more expensive. So now the obvious question: How do you know when is the right time to plant?

I don’t think there really is a set answer for this question; every gardener seems to have their own theory. So this year w
e choose to rely on a little instinct and the moon. I realize this may sound a little weird. However after a little research I learnt that gardening by the moon is the oldest gardening tradition. Long before watches or calendars everything was governed by the phases of the moon. If you haven’t put in your garden yet you are in luck, because the next full moon is this Thursday!

This type of practice
is referred to as moon or lunar gardening, and it is centered on the moon's gravitational effect on the flow of moisture in both the soil and plants, similar to how the mood effects ocean tides. Understanding these effects and timing your garden accordingly is the basis of moon gardening. This practice goes very in depth, but here are some basic guidelines to be mindful of:
First Qu
arter Phase (First quarter up to 12 hours before full moon)

The energy is rising- this is a good time to plant anything. Planting and transplanting any plants that prod
uce above ground, especially vine-type vegetables that produce seeds inside (such as beans, peas, peppers, squash and tomatoes). This is also a great time to plant all cereals and grains.

Full Moon Phase –
(12 hours after full moon up to last quarter)

There is a peak of electromagnetic energy of all living things during the Full Moon and a slow withdrawal of downward energy for the next 2 weeks following it. This is the best time to plant perennials, biennials, bulb and root crops and anything that produces below the ground. So think carrots, beets, garlic and potatoes. The energy flow is shifted downwards into the roots during this time. This is also the best time for pruning and harvesting. Medicinal herbs are also most potent if picked during this time.


I will include some photos next week of the newly planted garden. How are your gardens going? I’d love to hear about how you decided when the best time is to plant.


Happy Full Moon Everyone!


Marcie Brown

Saturday, May 22, 2010

Picky Eaters: There is help!

Helping kids develop healthy eating habits. (Part 3)

Well this week the tip I have to share fairly simple and highly effective. This is a technique I stumbled on somewhat unexpectedly, although I must say, had I really taken time to stop and recall past experiences, I would have realized the power of this technique and put it to use much sooner.

Have you ever tried to ask your spouse to do something another way, only to have your voice fall on deaf ears or end up in an argument? Well getting picky eaters to try new foods, or just eat a healthy balanced meal, can have exactly the same result. I recall many mealtimes that were filled with negotiations and arguments, prior to learning skills for dealing with this challenge.

So this week’s tip is: Let someone else help! Bringing your kids to one of our hand’s on cooking classes, allows them to interact with and learn directly from our nutrition experts. Inspiration and ownership of what they eat, along with the power to choose for themselves, results in an entirely new perspective for them – eating healthy food is no longer a chore, but rather a source of fun and pleasure.

Kids are welcome to attend our workshops and encouraged to be active participants. The enthusiasm of the kids as they participate often results in the parents being asked to stand back let the kids take charge of creating the recipes for you to eat. Nice reversal of roles isn’t it? So join us as we host workshop throughout the spring and summer. Sit back, relax and watch the magic happen.

Our next workshop is this Tuesday, May 25th. Contact us for more details;
michelle@bundlesofenergy.com

Thursday, May 20, 2010

Cleaning Can Be Easy

This morning I want to share with you the cleaning products that I use in my house. I know that a lot of you, like me, are concerned with the chemicals in conventional cleaning products. Many people are starting to search out "greener" toilet bowl scrubs and sink cleaners. I have a call to action: let us all try to cut down on the toxins that we are putting out in the environment. And this is easy to do!

The biggest question I get about natural cleaning products is "does this actually work?" I have found a line that is made locally in Calgary that gets the job done! Check out Small Planet which produces and sells environmentally friendly cleaning products that are free from synthetic ingredients and chemicals.

My favorite is the Squeaky Clean Scrub. It is a tile and tub cleaner that has fungus and bacteria fighters like clove, lemongrass, and tea tree oil. Not only does it leave my tub sparkling, but it smells great and is gentle on the hands! Start by replacing one of the cleaners in your home and give natural a try! You'll be surprised at how effective they work, and you'll feel good knowing you and your family won't be breathing in toxic chemicals! Small Planet products can be purchased at the Calgary Farmer's Market and at Community Natural Foods. Spud! will also deliver the products directly to your home!

Wednesday, May 19, 2010

Tips From Mother Earth

One of the most important lessons I have learned regarding healthy eating is that is it supposed to be easy. When you are eating whole, real, healthy foods Mother Nature has already taken care of the prep work.  I came across this great concept I would love to share with you about how certain foods are beneficial to specific areas of your body.  Consider it like Mother Nature’s tips for eating.
It’s no mistake a sliced Carrot looks like an eye. Research has shown that carrots greatly enhance blood flow to and function of the eyes.

A Tomato has four red chambers, just like our hearts.  Tomatoes are loaded with lycopine which is great for the health of hearts and blood.


A Walnut looks like a little brain.  The wrinkles and folds separate into a left and right hemisphere. We now know walnuts help develop neurotransmitters for brain function due to high levels of healthy oils. 

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery and Rhubarb look just like bones and specifically target bone strength.

Avocados, Eggplant and Pears target the health and function of the womb and cervix of women.  Avocados can help balance hormones, shed post baby weight, and prevent cervical cancers.  And how profound is this?  It takes exactly nine 9 months to grow an avocado from blossom to ripened fruit.

Sweet Potatoes look like the pancreas and have been proven to help balance the glycemic index of diabetics.

Cut Oranges and Grapefruits look just like female mammary glands, and are beneficial for breast health and the movement of lymph.

Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells.


Who do you know that could benefit from this information?  Do Mother Nature a favour a pay it forward! 

Monday, May 17, 2010

Love Your Food and Eating! Series: post 3 of 5

Last week we created menus and shopping lists together with our kids.  Did you try any of those strategies out?  I would love to know what worked (and what didn't work) for you.  In the meantime, let's move on to the next step, meal preparation.  Meal prep could be as simple as just throwing a few ingredients together but if we really want to teach our kids some great life skills, it should involve a few more steps.  That being said, all of these steps can involve some great quality time with the family and be quite enjoyable! 

The night before (usually after dinner cleanup), we (being me and whomever is up for dinner duty the next day) take a quick look at the posted menu to remind ourselves what we decided to make this week.  We pull out the menu and read it together, making sure we do in fact have all of the ingredients.  It could be as easy as that or sometimes, a recipe requires some actual preparation.  The beans may need to be soaked, some meat might need to be thawed or something might need to soak in marinade overnight.  Have you ever gone to make something for dinner and realized too late that you were supposed to have started something the night before?  I certainly have!  This is a very worthwhile step that just takes minutes (and counts as reading minutes for your school aged children)!  At this point, we also go through and divide the tasks appropriately for the child who will be making it.  The three year old will NOT be chopping onions :)

When the time comes to actually make dinner, the recipe gets read aloud again.  If it is a little more complicated a recipe, then we can discuss how it is going to go.  It also helps to get all of the kitchen tools and ingredients taken out so that they are ready and within reach when needed.  Then we get to work!  I have to admit, I love to cook, try new recipes and just BE in my kitchen.  It has been extrememely difficult for me to let go of my control in this area but I do believe it is such a valuable skill for the kids to partake in and learn.  Jamie Oliver would agree.  He says that good health begins with educating our children about food.  If you havent already, please take 20 minutes and watch his inspiring TED speech:



Make one meal this week with a kid or your spouse.  What strategies do use to make sharing your kitchen easier?

Friday, May 14, 2010

Picky Eaters: Dinner Time

Helping kids develop healthy eating habits - Part 2

Getting our children on board with eating healthy can be a significant challenge to say the least. This challenge is aided daily by the messages we all receive from high powered marketing ad campaigns that are everywhere. So how do we take this matter in hand and begin influencing our children in a positive, successful manner? In this week’s blog, I am sharing the first of many tips that I have learned in working my children as well as from other parents that have successfully navigated this issue.

Here is my tip of the week for dealing with picky eaters:

Dinner Time: Have you ever had the challenge of your child sitting down to eat and after just a couple bites they claim to be full or not feel well? If you have a picky eater at home, then you know this routine all too well…My son Sam, who just turned four, is a master at this particular technique. He has a list of reasons for not finishing his dinner that is longer than my arm. Here is how we handle this particular challenge with him…

I never make my son finish his dinner in one sitting. HOWEVER, it is an absolute rule that while he can leave the table when he claims to be full, he is not allowed any other snacks or food until he returns to the table to finish his dinner. If he is genuinely hungry and just does not want the dinner that was served, he may move straight into crying or negotiating for some other type of food. What we found however is that as soon as you give in and allow other food to be eaten in place of dinner, he immediately learns how to use this regularly to get what he wants instead of what may be best for his health.

This means that while we will let him leave the table, his plate of food will remain until he is ready to eat - even after all the other dishes have been cleaned up or removed from the table. This also means remembering that his uneaten dinner is still there.

Guaranteed, Sam will return within about a half hour of leaving the table, requesting something else to eat. He will constantly request other foods throughout the evening, and using his well honed skills, he will attempt to wait long enough that you may forget about his uneaten dinner. This is where you must stay sharp! It is a simple case of reminding him: Finish your dinner then you can have something else to eat.

This may require repeated GENTLE reminders. I recommend remaining calm-by first acknowledging that your child knows you well and will use many creative and effective tactics to get you to cave in and give them their way. Secondly, you must commit to following through on this technique-as soon as you give in and let them eat something other than their dinner, they WILL know they can get away with this again.

Thirdly, relax and do not force your child to eat. Every child will eat when they are truly hungry and they will not go hungry for long, nor will they get sick from not eating enough one night. If ever they choose to go to bed at night without a full dinner and you hold to this commitment, they will get the message that dinner matters. For certain they will try again to skip dinner and take you through the routine, but over time you will have successfully contributed to very healthy eating habits that will have a lifetime of benefits for your child.

Stay tuned next week as I continue to share more of the techniques I use to successfully deal with picky eating habits. Next week I will be talking about how to make eating enough veggies and fruit everyday a fun experience for your child. I encourage to you write comments to me with regards to your questions, concerns or personal success stories.

(Note: This blog is a continuation from May 7, 2010)

Thursday, May 13, 2010

A New Restaurant....For Me!

I found an amazing vegetarian restaurant here in Calgary! Located in trendy Kensington, this cafe had the most wonderful atmosphere and food! The next time you are looking for something different to eat, check out Gratitude Cafe!

Gratitude Cafe was such a unique restaurant! Our table had decks of playing cards that invited us to play games while we waited for our food. And the cafe lives up to its name: all of the dishes you can order have wonderful names like "I am grateful"- which is a lettuce wrap stuffed with quinoa salad, guacamole and black hummus. I stared at the menu for a long time trying to decide which meal I was going to order- I would have loved to try them all! I settled on the "I am amazed"- a hearty vegetarian lasagna. I haven't had lasagna in a long time, and it was delicious!

A lot of the meals can be made vegan and gluten-free, so there are options for those with food allergies or preferences.

My man ordered the "I am appealing"- which was a calzone stuffed with vegetarian chili. He got to choose from an array of veggies to stuff into it. I can't believe he was able to get through the entire meal. He is such a good sport coming with me to vegetarian restaurants. He absolutely loved the food. We love supporting the small local cafe's and restaurants; the food is always so fresh and filling!

If I would have had more room I would have tried the dessert. So the next time you are going out for lunch or dinner, try something different and swing by Kensington for a fun vegetarian experience. And let me know how the dessert is!

Tuesday, May 11, 2010

Food Rules

Good Morning!

Today I wanted to share with everyone a great little book that I stumbled across last week. Michael Pollen, author of "The Omnivore's Dilemma" comes out with the perfect pocket sized reference guide to eating. He calls his new material "Food Rules: An Eater's Manual". In his book, Michael writes simple, to the point "rules" that will help readers to become more aware of their food, where it comes from and how it preforms in their bodies.

I love the simplicity of this book. He doesn't go into great amounts of detail when explaining his "rules". Michael's "rules" easy to understand, and useful for everyday eating/grocery shopping.

I highly suggest this book to anyone who is hoping to get quick information about food, minus the song and dance. For those who are well versed in the area of food and nutrition, this book works a nice quick reference guide. http://michaelpollan.com/foodrules.php food_rules.jpg

Monday, May 10, 2010

Love your food and eating! Series: Post 2

Dinner time is one of the most valuable teaching and learning opportunities in daily life.  To do it well requires organization, planning and precise execution!  It makes sense then to include our kids at a young age in every step along the way, from menu planning to meal preparation, eating together and of course, cleaning up!  Every Monday for 4 weeks I will delve into each of these steps offering some great tips and strategies to make eating healthy a joyful experience for the whole family!    

A joyful dinner experience begins days before with menu planning.  I can tell you from experience that I have bypassed this step only to be left in the lurches, scrambling to think of something last minute to make!  Undoubtedly, this leads to me preparing the meal in a state of chaos and much less likely to enjoy what I eventually put in front of everyone.  On a more positive note, most of the time I do begin with this step and then find it so easy to consult my plan and know I have all the ingredients on hand to make the meal stress-free.  Also, note that the menu does NOT need to be pretty or take much time.  It just needs to be written down!

To make our planning all-inclusive, we have separated the week into one night per person.  We have six people in our family with the youngest being three years old and yes, even she gets a night!  She may not be all that helpful yet but she is excited to be involved.  When kids are excited about the process, they are more likely to love the result, greens and all!  We each get to choose our meal, keeping in mind that there must be veggies, grains and protein.  Note that veggies come first as they should be the largest portion on the plate.   We also do not allow repeat meals on back to back weeks.

Each person then figures out what ingredients are required and checks the pantry and fridge to see if it should be added the grocery list.  David Bach, author of the "Finish Rich" series of books, says there is much money to be saved by simply knowing what you have on hand, making a grocery list for what you don't and following that list at the store.  By doing this you will also be much more likely to use everything you buy, putting an end to wasted food (and money)! 

At the store, the family contribution continues.  Sometimes we split the list up and give each of our ten-year-olds their own to fulfill.  The youngest ones stay with us but are given an item to be on the lookout for.  We read ingredients together, analyse cost differences and discuss the impact each product might have on the environment via growing methods, shipping, and use of pesticides and hormones.  I know some people can hardly imagine shopping with the kids but I promise you that by engaging them in the process, they will be better behaved!  Our children are learning in this process WHY we are eating the food we do so that when they leave home someday, they will have the tools to continue to eat well. 

Usually by the time we get home from groceries, the last thing I feel like doing is unpacking , let alone preparing the produce for later, however, doing it at this point makes it easier to use in the future and more likely that it will all get eaten.  The kids can help here too.  We wash and cut carrots and celery, enough for a large container that we can easily grab for dinner prep as well as several small containers that are easy to grab for a healthy school snack.  The fruit all gets washed and put in the fruit bowl on the table so that when the smallest ones are hungry and dinner is not ready yet, they can quickly grab a snack without my help!  Once everything is neatly put away, with the week's menu proudly displayed on the fridge, I can sit back and relax, knowing that the week ahead is planned and everything is ready! 

It takes some time to follow these steps but in the end saves time and money, and most importantly, develops healthy life skills in the kids and deepens the family bond.  I am the first to admit that this is very idealistic but it is possible and I have done this many times and found it to be very successful.  Could you see yourself adding one or more of these steps to your family routine?  Are you already doing something else that works well for you?  I would love to hear other tips and anecdotes! 

Friday, May 7, 2010

Picky Eaters: The Parent’s Perspective

Helping kids develop healthy eating habits.

How do we get our children to understand that eating healthy is good for them when sugary treats taste so yummy?

Children are bombarded daily - via television, radio, grocery store shelves, print ads, and more - with messages about what they should eat. Often those messages are the result of high powered marketing ads that are aimed at making money, not at creating genuinely healthy food for your kids. Children seem to be born as masters at manipulating their parents, and so when this skill is combined with the power of the ads that influence them daily, getting them to eat healthy can be a challenge.

Teaching healthy eating habits is a goal of most parents, but it can be full of challenges and obstacles. I was blessed with 2 amazing children that have taught me a lot about the challenges of dealing with picky eaters. My picky eater, Sam, starts each morning with a couple of bites of breakfast and then promptly moves on to relentless requests for candy. He is masterful to say the least, as are most picky eaters. They seem to be born with their instincts perfectly honed to know exactly how far to push us as parents; they know just when to cry, they know just how many times to ask, and they know just the right time to catch us...in a moment of distraction. You know, the moments when you will say yes to almost anything, without realizing what you just agreed to, because you are so focused on a particular task or deadline, or just desperate for a few moments of peace.

I have had good motivation to be alert to such tactics, as both my children are seriously impacted by some of the seemingly ‘harmless’ ingredients commonly found in junk food. I have spent the last 8 years learning to read labels and trying to gain an understanding of what is really in the foods my kids are eating. Any parent would be put on high alert if their children experienced night terrors as a result of eating red dye and this is exactly what occurred for my family. This personal experience was a blessing in disguise for my family as it put us on a path to healthy eating and has brought us tremendous awareness and benefits. In fact, it contributed to the creation of Bundles of Energy, which has begun opening the door to hundreds of people in transforming both their understanding of, and ability to, make the gentle shift to healthy, whole, natural foods.

My sons continue to educate me daily in how much there is to learn about raising kids and healthy eating. What worked on my older son typically does not work as well with my younger son, and so I am constantly on my toes creating or looking for new ways to keep him on track to eating well.

I want to help other parents out there with picky eaters by creating a series of blogs on my personal experiences. Stay tuned each week as I write about the actual techniques I have learned and developed to create success in dealing with these challenges. I encourage you to write comments to me with regards to your questions, concerns, or personal success stories, as it will be a learning opportunity for all of us.


Thursday, May 6, 2010

Bundles of Energy Workshops

Bundles of Energy is excited to announce that we will be hosting FOUR nutrition workshops in Calgary in May.  Our Eating For All Ages workshops will provide you with easy recipes for the whole family. Come for good food, good company, and learn some simple ways to gently shift to amazing health.

Note: Bundles of Energy workshops are now offered on a "Pay what you think it is worth" basis.  We are confident that you will love our workshops, and we want to make them accessible to a wide audience of people!  Learning about nutrition is now easy, fun, and affordable so grab a friend, bring the whole family, and sign up to start your gentle shift.  To register contact jenn@bundlesofenergy.com.

Saturday, May 8th
Sport Nutrition Workshop - Private
3pm - 5pm

Thursday, May 20th
Eating For All Ages - Open Invitation
6:30pm - 8:30pm
Location: 87 Mountain Park Circle S.E.

 

Tuesday, May 25th
Eating For All Ages - Open Invitation

6:30pm - 8:30pm
Location to be Determined


Special Event!  Come join us at Results Fitness Studio for a fun afternoon of food!
Sunday, May 30th
Sun, Fun and a Healthy BBQ - demonstration and sampling
noon - 1pm

Results Fitness Studio
925 - 1 Ave. NE


For more info contact us and sign up for our free newsletter to stay up to date on upcoming events!

Wednesday, May 5, 2010

Simply Salt


I happen to love Epsom salt.  I realize it seems like a silly thing to love, but sometimes the best things in life are simple.  I believe a good box of Epsom salt can completely change your day.  You might remember your grandma keeping these under her sink, and the truth is she was on to something.  Here are some ways I use Epsom salts in my home:

Baths- Anyone who knows me well will vouch that I am a bath junkie! I add about 2 tablespoons of Epsom salts to a warm bath.  This is because Epsom salt is high in magnesium which helps relax tired muscles and calms busy minds.  This is great for post workout, injury or workday and according to Jenn, post pregnancy.

Scrubs- These are ideal this time of year.  Add Epsom salt to your favorite oil to make a homemade scrub. Combine 1 part oil (such as olive, coconut or grapeseed oil) to 3 parts Epsom salt.  You can also add any essential oil so it smells amazing.  Mix in a small bowl before you jump in the shower and scrub away your winter skin.  This is not only a completely natural body scrub, but it also costs pennies compared to the ones you find in the store.

Gardening- During my search for gardening know-how I found out that adding a pinch of Epsom salt to your watering can and compost can kick up the nutrients in your soil and therefore your plants.

These are just a few ideas to get you started.  I have also heard of using Epsom salts for shampoo, bruises and acne!  It is amazing how such a simple thing can have so many uses and benefits.  I would love to hear about the different ways you use them in your home.

Marcie

Tuesday, May 4, 2010

Happy Hormones for a Happy Body by Marcie Brown

It always shocks me to consider how many individuals in North America are in some way affected by mental health issues, whether it be depression, severe anxiety or simply monthly PMS. What we often overlook is where these issues stem from. In the past, society has perceived mental health issues as a choice or a weakness in character, when in reality it is a mechanism far beyond our control. Mental health can be an overwhelming topic due to the fact that reoccurring symptoms can have multiple conception points. While trying to decide what I wanted to discuss for this topic, I kept coming back to the same concept of hormones, because not only is this is an area of particular interest for me, but also so many issues with mental function come back to one thing - the endocrine system.


Your brain has the ability to send signals to your body to complete tasks. This includes obvious tasks such as moving your arm, and more complex tasks such as reminding your pancreas to send insulin, your heart to beat and your mind to feel happiness. It is the more complex tasks, the ones we never have to consciously consider, that we owe thanks to the endocrine system. This system is really just a series of glands and hormones. Think of these glands as the centres in your brain that send out a message. The type of message depends on the gland itself, for example, the adrenal glands send out signals to the body to deal with stress. The message itself is delivered in the form of hormones.

So why is this all so important? Well besides that fact it keeps your heart beating, it is your endocrine system that keeps everything in check. Our endocrine system happens to be very delicate. We need a healthy environment with limited stress and good nutrition for properly working glands and to produce hormones. In addition to that, the hormones being released need to have perfect timing and the perfect shape in order to be used in the body. If these hormones don’t deliver the message properly or on time, the body will eventually start to illustrate symptoms. These symptoms tend to be subjective and present themselves in the shape of tiredness, irritability, lack of concentration, headaches, food cravings, low energy, difficulty sleeping and changes in weight. All of these symptoms can be classified as mental health issues.

So a healthy endocrine system is a must in order to regulate your metabolism, sleep, reproductive system and digestive system just to name a few things. How do you keep your endocrine system and your hormones happy? Think of your endocrine system like a big loop, the more positive and healthy your glands are, the more positive and healthy the hormonal feedback to your body will be. Here are a few other natural considerations to regulate your bodies hormonal output and reduce stress on your endocrine systems to better your mental health.

Reduce intake of hormone containing foods. This includes decreasing our intake of dairy products and commercial meats, especially those higher up on the food chain. These foods tend to be high in synthetic hormones that are fed to commercial farm animals to promote growth. Limit the intake of these foods to once or twice per week, or switch to organic sources that are hormone free.

Eat foods that support a healthy endocrine system. Consider your nutritional intake as the fuel to power your endocrine system. These nutrients come from consuming a healthy diet. Include lots of fresh fruits, vegetables and quality proteins from beans, tofu and legumes. Our brains also love essential fatty acids, so try to incorporate as many good quality oils as possible. These oils can come from nuts, whole grains, and oils such as olive, flaxseed or fish. And don’t forget to drink plenty of water!

Get more sleep. Lack of sleep over prolonged periods of time has been proven to drastically decrease proper endocrine functioning. Each individual has different needs when it comes to sleep, but do your body and mind a favour and get some good quality rest. To increase the quality of your sleep, reduce stimulants before bed. That means no TV, computer, food or exercise within an hour of going to bed. Consider a good night’s sleep as your natural form of hormone therapy.

Take care of your pituitary gland. This gland is also known as the master gland. It secretes over ten important hormones and regulates the other endocrine glands to function efficiently. Foods that keep it healthy are foods high in B vitamins (especially B6) and vitamin E. This includes foods such as eggs, walnuts, wheat germ, whole grains, carrots, ginseng, avocados and dark leafy greens.

Exercise regularly. Daily exercise is necessary for a healthy body and mind. This will help stimulate and nourish your endocrine system. A 30-minute walk or the equivalent is all that is necessary.

Keep positive. Use your mind to your advantage. Relaxation, meditation, deep breathing and letting go of tension and negative emotions is very important. When we think positive thoughts, there is an abundance of energy and health available to us. Remember you get to choose your thoughts… Choose wisely!

Ask Carrie

Does eating healthy mean eating boring foods, and what are some fresh herbs I can use to “spice” up some of the foods I am cooking?

Since May is Mental Health Month in Canada, I want to talk about the importance of ENJOYING the foods we are eating. I see a lot of clients who think that eating healthy means eating foods that taste like cardboard; they associate ‘health food’ with something that must be feared! Images of brown beans and green goop circle through their heads. This line of thought inevitably leads to resistance to eating ‘healthy’ and when eating becomes stressful, it isn’t doing the body any good! We have to take pleasure in the foods we consume. All of that meal preparation needs to be worth it when we take that first big bite!

If you absolutely hate a particular food, you don’t have to eat it just because it is “good” for you. Instead choose something you love. We have access to many varieties of fruits and vegetables, so if you don’t enjoy eating brussel sprouts choose a different green vegetable you can cook up for dinner! Take a stroll through the Calgary Farmer’s Market. Be adventurous and try out different whole and local foods. You may find a vegetable you have never heard of. Give it a try, it might surprise you!

Enjoy what you are eating, and allow Bundles of Energy to show you how to prepare easy meals that are healthy and that actually do taste good! Part of holistic nutrition is listening to your body. Pay attention to the tastes you love. Use spices and flavorings that make you happy. Prepare foods that you take pleasure in making. Because at the end of a stressful day I know I want to relax, put my feet up, and enjoy a tasty meal that I absolutely LOVE.

Try some of these herbs and spices to add flavor and depth to dishes; fresh herbs can turn a dish from bland to a hit so easily. Let us show you how!

DILL: Fresh dill leaves can be purchased in grocery stores - look for green and feathery leaves that are only slightly wilted and add them to many different types of meals. Fresh dill provides a sweet flavor to foods while aiding the digestive system. Store fresh dill in the refrigerator in a container with a damp paper towel as it will keep for only a few days. It is wonderful on salmon; just place a handful of fresh leaves over the fish along with ½ a squeezed lemon and bake. It is also great with potatoes; just add fresh dill along with organic butter or coconut oil for a delicious blend of flavor (and don’t forget the green onions!).

PARSLEY: Parsley is a very popular herb and garnish for dishes. It is very high in nutrients, specifically vitamin C and chlorophyll. When buying parsley it should be a bright green color and have a fresh smell to it. It can be stored in the refrigerator for up to a week. Parsley can be added to soups, stews, stir fries and even salads. See this month’s recipe for a great salad with couscous and parsley.

OREGANO: When purchasing fresh oregano choose leaves that are a bright green colour with no yellowing. It can be stored in the refrigerator, wrapped in a damp cloth for up to a week. Oregano is a powerful antioxidant, and it can easily be added to dishes by gently washing the leaves and tearing them up into small pieces. Add fresh oregano to soups and stews, homemade pizza and pasta sauces (oregano goes well with tomatoes), and even add fresh oregano to scrambled eggs. Cook your eggs with bell peppers, green onions, fresh oregano and a dash of organic grated cheese for a delicious breakfast.

Food For Thought by Adrianne Smith RHN

What do the foods you consume have to do with your concentration, energy levels, sleeping patterns, happiness, sex drive, intelligence and memory? The answer is: Everything! Food fuels the body’s every biochemical reaction.

It may surprise some people to know that the body and mind are not separate. Foods chosen to fuel the body will either nourish or pollute the mind. Most of us have heard the very true term “you are what you eat”, so it should be easy to understand that “you think what you eat” as well.

There is an undeniable link between food and mood. Consider a few common examples; drinking coffee which contains caffeine makes the body feel more alert, and the mind, sharp. Consuming sugar leads to a “sugar rush” sending the body into a hyperactive state, followed by the inevitable “sugar crash”. Eating turkey can make body feel sleepy due to its tryptophan content.

Active individuals know that in order to build muscles, they must consume adequate amounts of protein, as well as exercise the selected muscle group. Everyday, thousands of North Americans set off to their local gyms to work on building muscle mass and strength. If you consider that muscles can be exercised and strengthened, one can understand that the brain too can be exercised and strengthened. Just like muscles, the brain requires specific nutrients in order to grow and increase its capacity.

Brain Food

The brain’s primary source of fuel is glucose. We obtain glucose by consuming carbohydrates. The best carbohydrates for fueling a healthy brain are called “complex carbohydrates”. Complex carbohydrates take time to be digested and used by the brain, resulting in a slow-releasing, constant energy source. Simple carbohydrates found in food items such as pop, candy, cookies and junk food, are quickly broken down by the body, and sent straight to the brain. Simple carbohydrates or “refined carbohydrates” are associated with the “sugar rush” experienced shortly after eating very sugary foods and do not provide healthy fuel for the brain.

What foods supply complex carbohydrates?

• brown rice
• quinoa
• millet
• amaranth and other whole grains
• lentils
• black beans
• chickpeas and other legumes
• broccoli
• carrots
• sweet potatoes
• celery and other vegetables

In addition to complex carbohydrates, the brain also relies on good quality fats to keep it nourished. The brain is approximately 60% fat! The type of fat consumed directly affects the health of the brain and influence how a person thinks and feels.

What types of fat does my brain need?

• Omega 3: a polyunsaturated fat, EPA and DHA
• Omega 6: a polyunsaturated fat, GLA and AA
• Cholesterol
• Saturated and monounsaturated fat

Both cholesterol and saturated fats can be made in the body. Omega 3 and 6 have to obtained through diet.

Sources of Omega 3

• fish: salmon, mackerel, tuna, herring
• flaxseeds and flaxseed oil
• raw walnuts
• eggs: look for free range, organic eggs coming from grass and grain fed chickens
• grass fed beef
• grass fed lamb
• acai berry
• milk and milk products: coming from grass fed cows

Sources of Omega 6

• avocado
• eggs: look for free range, organic eggs coming from grass and grain fed chickens
• hemp seed and hempseed oil
• pumpkin seeds
• flaxseed and flaxseed oil
• soybeans
• turkey: look for free range, organic
• chicken: look for free range, organic
• whole grain breads

How is the brain exercised?
Keep your brain healthy and happy through diet and lifestyle choices.

• reading
• problem solving
• adequate sleep
• stress management
• physical activity
• yoga or meditation
• rest
• creative projects
• giving and receiving love

External Factors Affecting Mental Health - Guest post by Dr. Jim Bews

It’s Spring!  Hurrah!  Many of us feel better as this new season comes on and replaces the shortened days of winter.  Our mood is better; in fact our whole mental health seems better.  What if there were some logical things that could help our mood be better all year long?  Turns out there are.


As a Medical Doctor and Psychotherapist for the past 41 years, I have seen many people with mental health issues often presenting as depression and anxiety.  The drug companies encourage doctors to prescribe antidepressants for many of these people.  But think about it for a moment.  In depression and anxiety disorders what is the first thing to go?  The answer is sleep.  The natural second thing to go is energy.  What if there could be a way to get people their energy back through getting a good night’s sleep?  Logically that would seem to be a good thing.

Next, if the thousands of drugs and chemicals that come into our bodies through our water, air and food are toxic invaders and some of those chemicals end up in our brain cells, could they be causing a toxicity that might show up as depression and anxiety problems?  That seems logical as well.  What if we could purify water and purify the air so that we didn’t have chemicals invading our bodies? Wouldn’t that be a good thing to do?

Four Steps to Improve Mental Health

1. Get a good night’s sleep.
Eighty-five percent of people in North America complain that they don’t get a good night’s sleep on a regular basis.  When we don’t get a good night’s sleep we notice it right away and everyone else in our lives notice it too.  That is stressful.  We all have STRESS of some kind in our lives anyway.  And yet the greatest stress reliever we can have in our lives…..is a good night’s sleep.  You know, the kind of sleep where we get up…. having all the energy we want … to do the things we love to do in our lives. When we don’t have that energy we often miss out on the second greatest stress reliever… exercise. Next when we don’t sleep well often we tend to overeat (and we find it much harder to lose those extra pounds).  More stress.  In fact our risk of high blood pressure, heart disease, stroke and even sudden death goes up by many times when we don’t sleep well.

2. Drink pure water.
I recommend a water system that filters out drugs, chemicals and bacteria and provides water at an optimal pH for the body.  Filtering out drugs and chemicals is easy.  Most filters will do this.  Filtering out the dead bacteria in our water requires micro-filtration to the one micron level at least, but be aware; most store-bought filters do not filter down to this level.  The other really important thing with your water system is that it takes the acidity out.  Only water that is at the ideal pH (7.4), can be totally absorbed by our cells.  Ninety-nine percent of the body’s circulation is comprised of water.  The water in your circulation is the delivery system for nutrition to your cells and is also very important for the removal of waste products and toxins.  Imagine if we could cleanse our brains with this purified water. That would undoubtedly improve our mental health.  Water truly is the “RIVER OF LIFE”.

Ensure the water system you use has independent third party certification. for example from the National Sanitation Foundation in the United States.  Many companies make claims, but never allow their water systems to be tested independently and do not have this certification.  It’s important.  Don’t be taken in.

3. Breathe pure air.
Use a high quality HEPA air filter and negative ion generator.  All air is ionized; but it is the negative ions that have very positive effects on our bodies.  They are responsible for that good feeling we have when standing by a waterfall in nature.  They act as natural antidepressants as well as promote good mental performance and concentration, improved physical performance, fewer respiratory problems and better sleep.  Being surrounded by negative ions on a daily basis can have a significant positive contribution to mental health.  A high quality air purifier can be easy to incorporate into your home and very affordable, but be sure it is certified to be 100% ozone free.

4. Eat well.
Good nutrition is extremely important to good mental health.  Eat clean, whole foods to give your body the nutrients it needs.  This means eating fruits, vegetables and whole grains.  The nutrients provided by whole foods help support the brain.

These are some basic things we can do to improve our mental health. All of these things; good sleep, pure water, pure air and pure food supplements promote better mental health and overall well-being.

Dr. JIM BEWS, MD CCFP
(If you would like to send any questions or comments to Dr. Bews or to find out more about the sleep, air or water filtration systems he recommends, you can send requests to michelle@bundlesofenergy.com or info@bundlesofenergy.com .)

Body Worlds and the Brain

Finally the "Body Worlds" expo has reached Calgary!

I wanted to take this opportunity and encourage our followers to explore this exhibit at the Telus World of Science and learn more about the amazing human body.

Calgary's presentation of "Body Worlds" focuses on "The Human Brain". Guest speakers and presentations will discuss the inner workings of this precious organ, as well as various aspects of mental health.

Don't pass up this amazing opportunity! Check it out, and let us know what you think!

secure.calgaryscience.ca.jpg

Thursday, April 29, 2010

Uncle John’s Certified Organic Bathroom Reader


My best friend bought me the Uncle John’s Certified Organic Bathroom Reader. Let me tell you how fantastic this book is! It is full of information about the green movement, the environment, organic, and just about anything else you can think of related! I want to share some of the really interesting facts that this company has researched!

Each month, Americans throw away enough aluminum to rebuild every commercial airplane in the company” (p. 13).

So keep recycling! Throw those aluminum cans into those blue bins!

“Since they were introduced in 1977, trillions of plastic grocery bags have found their way into lakes and oceans, where they can harm wildlife that mistake them for food or get trapped inside” (p. 145).

This is more incentive to bring those re-useable bags with you to the grocery store. If we all cut down on the amount of plastic bags we are using we can help clean up the environment.

And another plastic bag quote: “Plastic bags are made from ethylene, a byproduct of oil, gas, and coal production – all nonrenewable resources. The petroleum used to make 14 plastic bags is enough to drive a car one mile. What’s more, plastic bags may take up to 1000 years to decompose” (p. 145).

I keep cloth bags in the trunk of my car, in my house, and you can even buy bags that fold up into tiny pouches that can be kept in a purse or in the backseat of a car.

So if you like random facts and information, and are interested in health and the environment, pick up this bathroom reader from Chapters. It will make you laugh out loud, inspire you to make a change, and I am sure you will even learn something from it!