How to Not Gain 10lbs over the Holidays!

You can still enjoy your favourite holiday foods and not gain weight!

Click here for my tips on how to survive holiday parties.

How To Live Gluten Free Workshop

In this workshop you will learn:
• How to eat gluten free the healthy way
• Which foods to enjoy and which to avoid
• Hidden sources of gluten
• How to eat gluten free on a budget
• Lots of delicious healthy recipes and meal ideas
• Learn about gluten free grains and how to use them
• Local gluten free stores and restaurants
• Common nutritional complications will be addressed
• All participants receive an information booklet with food lists and recipes
• Question and answer period
• Cost is $30
• Sign up early, space is limited!

Date: Saturday, November 19th, 2011
Times: 11am and 2pm
Location: Natural Food Pantry Wellness Clinic
2277 Riverside Drive, Ottawa, ON

Back to School Nutrition Workshop

Back to School Nutrition Workshop
Saturday, September 17th, 1-3pm
Natural Food Pantry, Billings Bridge
2277 Riverside Drive, Ottawa

In this workshop you will learn:
o what foods increase your child’s memory, concentration and cognition
o what foods hinder your child’s ability to learn
o the true causes for ADD/ ADHD and how to avoid them
o what supplements your child really needs
o the power nutrients for your child’s brain
o great ideas for allergen-free easy lunches and snacks

• All participants will receive an information booklet including recipes to take home.
• Cost: $30
• Space is limited so sign up early by emailing info@rachelhewitt.com or calling 613-737-9330

Is Organic Produce Worth the Money?

“Is organic produce worth the money?” This is one of the most common questions I receive. To see my answer check out my article in the Ottawa Sun .

Asparagus

It’s that time of year in Canada when seasonal crops start to pop up and are available at your local farmer’s market. Or if you’re feeling ambitious you can forage for wild plants, like the asparagus in the picture above which was picked at my parent’s farm.

Asparagus is not only delicious, it also contains numerous health building properties, including:
• Source of folic acid which is essential for proper cellular division and DNA synthesis
• Promotes bone health because it is a source of vitamin K, calcium and magnesium
• Source of the prebiotic inulin which helps promote digestive health
• Contains the antioxidants vitamins A and C as well as zinc, selenium, beta-carotene, lutein and zeaxanthin which help fight free radicals
• Acts as a natural diuretic, due to its high potassium and low sodium as well as the amino acid asparagines, which can help with problems involving swelling such as arthritis, rheumatism and PMS-related water retention.

There are numerous ways to enjoy asparagus, my favourite is roasting it.

Roasted Asparagus
1. Wash asparagus and cut off bottom fourth
2. Place in a baking dish
3. Add chopped garlic and drizzle with extra virgin olive oil
4. Place in oven at 400F for about 10 minutes, turning once, until slightly browned
5. Enjoy!

Better Sweeteners

A diet high in sugar can lead to numerous health conditions such as Type 2 diabetes, obesity, and hyperactivity. When you want to add a little sweetness to your life there are better options out there and some to stay away from.

Click here to read the list.

Butter vs. Margarine

Here’s an article I wrote for the Ottawa Sun on the Butter vs. Margarine debate.

The History

Butter has been eaten by humans for thousands of years. It wasn’t until the last few decades that it got a bad reputation because of its high cholesterol and saturated fat content. Margarine was originally marketed because it was cheaper to make than butter. Food manufacturers made us believe that margarine was the butter replacement of choice claiming that it was better for your health.

Unfortunately, margarine was initially made by hydrogenating oils. Hydrogenated oils are made by forcing hydrogen gas into the oil at high pressure which makes the oil solid and extends its shelf life. This was a bonus for food manufacturers because it was cheap to make and lasted longer. The truth soon came out that these hydrogenated oils created dangerous trans fats which are worse than the saturated fats that they were replacing. Thankfully, most margarines are not made with hydrogenated oils anymore but are they a healthier option?

Read the rest…..

Blogger for the Ottawa Sun

I will be a health blogger for the Ottawa Sun’s Blog Healthy, Happy & Wise starting next Friday, March 4th. Every Friday there will be a new post by one of the health experts. Check it out at http://blogs.canoe.ca/healthierhappierwiser/health/allow-me-to-introduce-you/

Should You Drink Sports Drinks?

Are you finishing your workout with a brightly coloured sports drink in order to replenish those electrolytes you lost sweating? These beverages do supply some electrolytes, but they also supply a lot more that you definitely don’t want. Here’s what you’re getting:

Artificial Colours- May cause allergy reactions or a worsening of asthma symptoms, exactly what you need to perform your best. They have also been shown to cause hyperactivity disorders in children. Sport drink companies use artificial colours so you can “tell different flavours apart”.

Brominated Vegetable Oils- BVOs are vegetable oils (usually soy) that have had a bromine molecule attached to it. Bromine is not found naturally in any foods and it has been banned for human consumption in over 100 countries. Overconsumption of BVO’s can cause memory loss, tremors, fatigue, loss of muscle coordination, headache, ptosis (drooping) of the right eyelid as well as elevated serum chloride. BVO’s are used in sports drinks to keep “flavour oils evenly distributed”.

High Fructose Corn Syrup- HFCS has been linked to Diabetes and Obesity, probably not the main goals of your workout.

Sucralose- If you choose a sugar-free sports drink it will be sweetened with Sucralose, an artificial sweetener which is a chlorinated sucrose derivative. Sucralose has been shown to shrink the thymus gland.

What to drink instead?

Luckily, there is a healthier replacement to sports drinks. Coconut water is an all natural electrolyte replacement from young coconuts. Most sports drinks only contain sodium, potassium, and chloride. Coconut water also contains magnesium (which is essential for proper muscle relaxation and recovery) and calcium. Some people even claim that you can use coconut water as a blood transfusion because it’s electrolyte ratios are so similar to our blood’s (just in case you are stuck on a deserted island).

Coconut water can be found in many health food and grocery stores. Choose brands that do not contain extra sugar or preservatives. Or you can always buy a young coconut and crack it open!

Kanata Wellness Expo

Come visit me at the Kanata Wellness Expo.

Date: Saturday, January 22nd, 2011
Location: Kanata Holiday Inn & Suites
Time: 10am-4pm
Admission: $5