MONDAY BASICS: the wrap up.

Welcome to the last post of 2016.

I don't know about you, but it's been a banner of a year here at goodfood headquarters. Back in that first week of January, with a year of possibilities ahead, I set out for myself the task of coming up with 52 simple and effective changes you could make in order to help you achieve optimal health. The idea was to post one new concept every Monday, in order to build content on my website and explain my approach, but also to connect with food- and health-loving people out there. What I got in the end was this gift of developing ideas, jumping off points for classes and class material, and extra support I could offer to my one-on-one clients. This blog series is the gift that keeps giving.

There were simple ideas, and there were more complicated ones. Most ideas revolved around food (I am a Holistic Nutrition Practitioner, after all...), but there were some concepts that were aimed at lifestyle kind of things too. All in all, these were meant to be suggestions to up the ante for you to improve not only your quantity of life, but also your quality of life.

Today's post is the wrap up. Consider this me, setting the lay of the land, in order for you to implement these concepts or steps one at a time for yourself. Whether you are looking for improved health, or support with an existing condition, or just aiming for a better quality of life, these ideas are for you.

Thank you for coming on this #mondayhealthbasics journey with me this year. I am forever grateful for your stories, your struggles and your involvement. May 2017 be a year of discoveries for you, a year of joy with plenty of health.

I have broken down the 51 ideas into six categories in this compendium, if you will. Peruse at your liking, click on the ideas that interest you. Hit the 'share' button at the bottom of this article to share with someone you really dig! Bookmark this page, and make a plan to implement one idea a week for the year ahead, in order to help support you through any current health concerns be they chronic degenerative diseases, raising a young family and fuelling your days or the desire to ensure health and vitality as we age!

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FIRST THINGS FIRST

These go over the rules of the game, as it were. Or the rules of engagement.

1. ON EATING: Ways to think about eating, and why we do it. This is about being human. It's called On Eating.  (originally week 13)

2. ADD ONE GOOD THING AT A TIME: Start with where you are. And add only one good thing. Only one good thing at a time. Building the positive. And here's the secret: it feels better.  (originally week 51)

3. PANTRY STAPLES: An essential primer on how to stock your pantry with the essentials, what to keep, what to toss.  (originally week 50)

4. PRACTICE MINDFULNESS: In order to help support your body's ability to digest, I recommend you start carving time out for meals and practice mindfulness at these times. We are working on improving your body's ability to digest, and so it is imperative we don't just talk the talk, we also walk the walk! (originally week 3)

5. EAT TOGETHER: We have a golden rule in our house, and it's one that I will insist upon until the day I die. Dinner is a meal meant to be shared, a meal that requires we are all around the dinner table, together. Let's talk about the power of connection when it comes to mealtimes. (originally week 45)

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WHOLE FOODS PRINCIPLES a la Weston A. Price

This section focuses on the major tenets of what it means to eat whole foods, the reasons you want to reach for whole foods. This means a traditional way of food preparation which encompasses the words live, natural and good quality: full of nutrients, low in pesticides, additives and other toxins, minimally processed, nourishing foods and from good sources. Read on to grasp some of these major ideas.
*2017 for me is a year of developing a six-class course on the importance of these good foods. Class number one will be January 14th at the Light Cellar. There will be one class a month. I'd love to see you there! More information here. 

1. J.E.R.F.: One of the biggest changes you can make in how you approach foods. I realize I'm probably preaching to the converted here, but bears repeating. Just Eat Real Food. JERF.  (originally week 17)

2. EAT BUTTER: I invite you to read a bit more on the importance of including butter in your daily routine. There are more ideas too that make it easy to do so, so get playing with your food. Butter is the newest superfood! (originally week 33)

3. EAT GOOD FATS: I have a good write up with some good tips on how to incorporate some good fats in to your every day, speaking to the importance of this macro-nutrient in our diet. This is a controversial topic at times: read this article to understand which fats to eat, which fats to ditch and why you would want to. Plan to attend the class in February at the Light Cellar to get the full story on the importance of this macro-nutrient.  (originally week 6)

4. GO FULL FAT (one of my favourite topics): This article is on the importance of switching your dairy products, salad dressings, mayo and other foods to the full fat version. Look here for good tips and easy swaps in order to bring down inflammation and provide your body with those all important fat soluble vitamins. (originally week 39)

5. EAT EGGS: I did a wee write up on the importance of including eggs in your diet, if you can tolerate them. They are a cornerstone of the full GAPS diet, a big influence on my practice as a Holistic Nutrition Practitioner. (originally week 23)

6. CHOOSE GRASS-FED: This article is one that can be a bit of a hot button topic for some, and while I love a good debate, I will be talking simpler here. The impetus behind these blog posts was to get the discussion going on how to choose our foods and make those lifestyle choices that are in support of optimal health, not to stir the pot. So this piece is about choosing meats and all animal products like dairy and fats, and reaching for grass-fed or pastured options when you're able to. (originally week 12)

7. MEAT STOCK: I wrote an article that goes into explaining the difference between meat stock and bone broth. I invite you to do a little light reading, in order to understand the power of these foods, and the difference between the two. Meat stock is one of the most nourishing foods you can eat; prioritizing this in your weekly menus will go far in supporting a reduction in inflammation and improving gut health. This radiates outwards to all other body systems and is one of the big tenets of the WAPF way of things. (originally week 37)

8. FERMENTED FOODS: I want to point you to a post that focuses on good ways to think about consuming fermented foods. It runs through all of the benefits and helps you figure out if something is fermented. It is a basic pillar of the WAPF way of things, and also a big player in the GAPS protocol, a gut-loving protocol that deeply influences my practice. (originally week 4)

9. PICK SPROUTED OR FERMENTED GRAINS: May I propose we take a gander at how to make grains more easily digestible. There are no caveats here, no judgments, no moral high roads or anything. I just want to explore the science behind ancient grain preparation methods, and why they may be a way for you to be able to include grains in yours and your family's diet. This post is not for everyone; but the information found within may help explain a bit behind the idea of traditional food preparation methods, and the wisdom found within. May there be a light at the end of this blog post for you, dear reader. Let's talk about the wisdom of sprouted and/or fermented grains. (originally week 44)

10. USING REAL SWEETENERS: I have an article on the importance of using real sweeteners, and reducing our intake of refined sugars and artificial sweeteners, and the ills they present. Let's do it. Let's talk all things sweeten, and talk about ways to figure this thing out. Let's sweeten naturally. (originally week 40)

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GOODFOOD BASICS + EASY TRICKS

These are practical ideas and recipes or tricks I have come up with in order to help you play with your food more confidently. They are usually easy one-offs to work on, where I walk you through how to prepare these foods or incorporate them in to your everyday. There are recipes in this section: this is fun and delicious work, my friend.

1. SWAP YOUR TABLE SALT FOR REAL SEA SALT: This idea is one that is a pretty basic change that is fairly easy to implement, but is one topic that also raises many questions and controversy. We're talking SALT.  (originally week 2)

2. SWITCH TO FILTERED: We're talking water, of course. We're talking nix the straight up tap water, instead filtering it so it's of gentler support to your body. There are lots of reasons, first and foremost because of chlorine. But all of this disinfecting comes with a price. (originally week 7)

3. WATER: This article goes in to the benefits of water consumption and why we need it, but the most important part is around the idea of when and how to consume it. Timing and temperature is of the essence, here. (originally week 1)

4. LEMON WATER TO START YOUR DAY: It takes all of 3 minutes of prep once every two weeks, and a little forethought every night before hitting the hay. We're talking the pros of starting your day with a glass of lemon water. (originally week 9)

5. HOW TO THINK COFFEE: I love coffee. It can contribute to inflammatory things and blood sugar balancing things though, taking a toll on our adrenals. Here's a good way to think about that delicious elixir: there are good pro-coffee points here, and ways to mitigate the negative effects they can have on the work we have at hand. (originally week 19)

6. REDUCE PACKAGED FOODS: In order to help your body reduce overall inflammation, with the intention to support gut health; loving your guts has a tendency to reverberate outwards, to all other systems in the body. This article is one more step towards reducing inflammation and supporting the gut lining. We're exploring why you may want to work on reducing the packaged goods in your pantry, and how to go about it.  (originally week 47)

7. MAKE YOUR OWN GREEK YOGURT: This article talks about two of my favourite things: dairy and fermentation. This blog post is for you if you like dairy. This blog post may also be for you if you are saying to yourself right now “Well Luka, I can't do dairy because I'm lactose intolerant”. It may also be something you want to check out if you find yourself reaching for that greek yogurt at the grocery store. Yep, I'm a DIY kinda gal. Yep, I'm a good food kinda kid. Today's post is about how to maximize that probiotic hit, lowering the lactose and making sure that greek yogurt in your breakfast bowl is best going to support you through the day ahead.  (originally week 20)

8. BUY FROZEN FRUIT + VEG: Concerned about nutrient density? Want more bang for your food bucks? Frugal with your time? Buy frozen fruit and veg. Allow me to explain. (originally week 48)

9. SOAK SEEDS FOR SMOOTHIES: This post is for those early birds who are regular consumers of smoothies come morning time. This article goes over some basic easy steps you can take in order to make that smoothie really count and nourish you from head to toe. Today's tip will ensure you are better able to digest your morning elixir, and what kinds of things to add in order to make that breakfast smoothie sustain you for longer periods. This is the one about the fox. (originally week 14)

10. FLAVOUR YOUR WATER: As another option to help you increase your water intake (and reduce consumption of juice or sodas), may I recommend you infuse your own water with some tasty flavours. I have a good article and how-to with ideas here. (originally week 26)

11. SALAD DRESSINGS: Let's talk about making your own salad dressings, and why this is a good idea. It's a good first step in embarking on this good fats journey. We'll talk about how to manage this at home, and how to manoeuvre this idea whilst on the road. Today's article is about how to DIY your own salad dressing, and why you might want to. (originally week 27)

12. MAKE YOUR OWN SEASONING MIXES: This easy tweak is a fairly simple thing you can do in your kitchen, in order to bring down the list of additives and other nefarious ingredients in your meals. We're looking to simplify here, friends. We're looking to eliminate food additives. We're looking to eliminate hidden sugars and genetically modified trickster ingredients. We're looking to keeping it real food, mes ami(e)s. In the spirit of the DIY, I present to you the idea of making your own seasoning mixes. (originally week 24)

13. BLITZED PULSE PASTE: I just like the sound of this. This article presents the idea of making a big batch of pureed pulses (lentils or beans) and freezing in small portions in order to use for easy protein and fibre additions to meals down the road. (originally week 30)

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A BAKER'S DOZEN OF BIG CHANGES

This section encompasses thirteen pretty big ideas and changes. This section is the heavy lifting, if you will. It's the section where you will find more complicated recommendations, or multi-faceted ways of supporting your body. You'll also find recipe round-ups in this section. Read on to find a topic that really resonates with you!

1. BREAK FOR 12: This one is about liver support. Let's go over the idea of a 12 hour break, in order to give your body that rest it needs to recoup from the day and prepare for tomorrow. This is about reducing inflammation and supporting your body's detox work. (originally week 36)

2. LIVER LOVING BREWS: What a great way to augment your intake of water. I have a write up on liver-supportive teas with a recipe for a homemade brew of medicinal mushrooms, incredibly supportive to reduce inflammation in the body, and supporting the Glandular/Endocrine system. (originally week 22)

3. GOOD FATS via EFAs (Essential Fatty Acids): I have a good article that explains the benefits of these all-important fats in your life. It is one that I think about every live long day, and it involves choosing foods that will support just about everything going on in your body. (originally week 5)

4. EAT YOUR GREENS: I am sending along a wee bit of info on how to up the greens in your life, giving you good ways to think about those greens. They are supportive to every inch of your body. SO GOOD! Make it delicious. (originally week 25)

5. ADD NETTLE: I am a big lover of all things nettle. Further to the post just above, it's a fabulous green that is easy to add to your daily cooking. It is a fantastic anti histamine herb, works hard at bringing down inflammation, and rich in minerals. (Originally week 11)

6. ADD SEAWEED: Further in to this discussion on consuming your greens, I wanted to highlight an article on my website that may help you figure out how to incorporate mineral-rich seaweed in to your kitchen creations. The benefits are manyfold on this super green. (originally week 18)

7. EAT PREBIOTICS: This write up is on the importance of eating your fruit and veggies every day. There is a method to the madness! Feed the good bugs, my friend. (originally week 43)

8. LOVE YOUR HEART: This is a post that originally came about as summer was making its first appearance. Through the Traditional Chinese Medicine lens, summer is the season of the heart. In this blog post, we look at how Holistic Nutrition can best support your ever-lovin heart. No reason to only look to loving your heart up in summer! This one is a good one at any time of the year. (originally week 29)

9. LOVE YOUR IMMUNE SYSTEM: This post came about as Old King Winter was making his first apperance. And with the temperature dropping, we often start talking about taking care of the ole immune system. We cover some basics here, and talk those easy things we can do to love up our immune system. (originally week 46)

10. PUT UP THE HARVEST: This post came about at harvest time. The time where the apples start to fall from the tree, where the abundance in the garden is gaining speed and you just can't keep up. It's the time when the price of produce is at its best, and local or BC-grown produce is within reach. This blog post is meant to inspire you to take full advantage of Mother Nature's bounty and gifts, and to celebrate this most wonderful time of the year. Friends, it's time to put up the harvest. (In small batches. Do-able things. Easy things. Delicious things. One good thing at a time. Your future-winter-self will thank you.) (originally week 31)

11. SMOOTHIES: I built a template explaining how to think about building smoothies. These nutrient dense offerings are a great way to boost certain nutrients, and are perfect vehicles to get some of those all important nutrients that will support your current health concerns. *look for a smoothie prep kit for sale sometime in early 2016! (originally week 41)

12. SNACK WELL: This one focuses on good ideas for snack foods. These are nourishing and nutrient dense ideas high in fats and proteins, and low on carbs that will best fuel you for your busy days. I like to think of this list as a possibility for snacks, or maybe piece a few of these together to make for easy take-to-work lunches. Go play with your food! (originally week 28)

13. LUNCH BOX PLANNING: I wrote an article with ideas on how to think about packing lunches, be it for the littles or the bigs in your life (and that includes you.) There are nutrient-dense ideas that are fairly easy to pull together, making lunch time a delicious and nourishing thing. (originally week 35)

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THE PRACTICAL IDEAS

This section zeroes in on the practical tools to help you make these changes do-able tasks, and ones that will carry you forward. Tools to your toolkit, you could say.

1. DIRTY DOZEN/CLEAN FIFTEEN LIST: This is the latest list of Dirty Dozen and Clean Fifteen that is put out every year by the folks at the Environmental Working Group. EWG is a non-profit organization that relies on foundations and individuals and a bit of consulting for their income, a group that has been around now for over 23 years. Every year, they put out their latest list of produce that registers the highest pesticide residues (that would be the Dirty Dozen) recommending the reader reach for organic versions of these items when shopping at the grocery store. Simultaneously, the organization puts out the Clean Fifteen list in order to best inform the consumers which produce items register the least amount of pesticides, in order that they may feel confident in purchasing the conventionally-raised items instead. In the interest of reducing toxins in your every day life, use this list to help make trips to the grocery store a bit more manageable. (originally week 16)

2. TAKE NOTES: This is a good place to start, in terms of the practical. Let's talk about writing down where you're at, noticing how you're feeling and really taking stock of where you begin this journey. This one's called Write This Down. (originally week 32)

3. MEAL PLANNING TIPS: I wrote an article on meal planning, and tips on how to approach it. I find it helps to make mealtime easier during a busy family week night. I hope you find it useful! (originally week 38)

4. BATCH COOK: This write up focuses on good ways to think about batch prep work. Batch prepping is meant to be one task you undertake once a week in order to supply easy to incorporate things for the meals in the week ahead. It's all meant to make meal prep during the weeks a bit of an easier task. It's also meant to help ease in to this whole-foods preparation with a bit of an easier time. (originally week 8)

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CRITICAL LIFESTYLE SUPPORT

These ideas are integral and critical to supporting good health, and keeping inflammation at bay. Remember, this is all about manageable things to make this a good life. And implementing these components? Perhaps the funnest and easiest ways to ensure vitality and health. And feeling good, top to bottom.

1. SLEEP LIKE A CHAMP: This idea is one that can get overlooked, one that can often fall to the back burner, and one that I am certainly extra guilty on not putting first on my list. Or on top of the list. Or on my list at all some days. Tsk tsk tsk. Good quality sleep is critical to supporting health, allowing for the important rebuilding and repair work to take place. And rejuvenating. Start counting sheep! (originally week 15)

2. TAKE A WALK: It's time to get practical, kids. Getting outside for a walk a day, even if it's a short walk, will do wonders to help support your body through the work it wants to do. The benefits are manyfold – I mean name a system in the body, and you are sure to find that walking would support that system's function, nay I'd go so far as to say improve that system's work. (originally week 21)

3. GO GREEN: This one is about lessening that toxin load on your body, bringing down the number of nefarious substances your body has to filter or move out. It's about supporting the liver, in turn helping reduce inflammation. It's about going green when it comes to your cleaners. (originally week 42)

4. DITCH THE DRYER SHEETS: This week's #mondayhealthbasics article is a practical in-house thing you can easily swap out or eradicate from your home. It's something we don't usually think too much about, as it isn't something we eat. See, when it comes to household cleaners and cleaning products, there is no need to list the ingredients that go into the making of your product. It isn't something that will be ingested! Well, not in a 'let's put it in the soup and salad' kind of way. Not intentionally. We're talking dryer sheets my friends. What they are, why you want to get rid of them, and some simple swaps you can add to your cupboard this weekend and know you've reduced the toxin load in your home already. (And yes, you will ingest some of the stuff from your dryer sheets or fabric softeners. Read on for more info.) (originally week 10)

5. BREATHE DEEPLY: This is the perfect time to add this tool to your arsenal: this write up touches on the importance of reducing stress via grounded breath. It leads you through the how-to, and the benefits behind this easy (and free!) practice. Breathe deeply. (originally week 34)

6. CULTIVATE JOY: In the interest of having fun and bringing down inflammation, supporting blood sugar regulation, it is imperative that you play. Every day. Here is a wee write up and explanation, with a long list of inspiration or ideas to get you started. (originally week 49)

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THE COLES NOTES VERSION

For those who'd rather just get the basics of what to aim for:

1. Eat real food. From good sources.

2. Reduce toxins everywhere, from your foods, your cleaners, your clothes, your household purchases. This could also speak to reducing the negativity in your life.

3. Sleep like a champ.

4. Play. Cultivate the joy in your life. Seek it out in the every day.

5. Connect with people.

6. Repeat.

Sorry to say it, but no one is getting out of here alive. So let's make it a good day, shall we?

All the best to you and yours at this magical time, dear one. May 2017 be good to you, and may you discover some good things.

Now go play with your food.

MONDAY BASICS: add one good thing at a time.

Today's post is a short and sweet one, on account of to do lists and things to tend to, places to be and people to visit. (You and me both.) It will be a good one though, I promise.

In the final stretch of this challenge I set out for myself back in that first week of 2016, I am coming to the realization that these posts encompass A LOT. A lot of ideas, a lot of material, a lot of science, a lot of work, a lot of reading and a lot of rethinking one's approach or relationship to food.

If you were to look at the entirety of the content (from practicing mindfulness to the idea of batch cooking), you would undoubtedly feel completely overwhelmed.

This is warranted.

But I give you my trick on how to go about this and stop the overwhelm:

Start with where you are.
And add only one good thing.
Only one good thing at a time.

The idea is that over time, you will be building those good things at a manageable pace, and eventually the lesser things will fall to the wayside. If you add one good thing in, it will eventually crowd out the bad. So instead of concentrating on knocking out those less desirable habits or choices (and beating yourself up for it!), you focus instead on adding one good thing at a time. Building the positive.

And here's the secret: it feels better.

I have developed this idea with my one-on-one clients in supporting them on their health journey. I often remark on how they'll feel like I have given them a pile of recommendations a mile high, and they have no idea how they will get to the work.

I tell them to put the pile of papers (err, recommendations) on their desk, I tell them to close the door to their office and then instruct them to go make a cup of tea. With their worksheet in hand, (download one of these handy dandy sheets here if you feel so inclined) they are to open the door to their office, take one recommendation off the top of said pile, and close the door to the office again. I invite them to figure out where this new idea will fit on their worksheet, either something they want to do in the morning, something they want to ensure they tend to once a day, or if it's something they're aiming for at least once a week. They are then instructed to write this idea or recommendation in the right spot. And then they walk away.

I invite my clients now to work on implementing this new idea in to their life, and to take their time doing so. Get comfy with it. Once they feel they have this recommendation down pat and feel it has now become a part of their life, I invite them to go back to their office desk and pull yet another thing off the pile. But only one more thing. And again, off they go to work it in to their worksheet, and into their life.

This way, you only move on to the next good thing once you have a handle on this first good thing you picked off the pile. Doing so cuts down on the overwhelm, and invites a person to really get to know the concept behind their new recommendation, and to really work it into their day to day life. Giving yourself two to three weeks to grasp the concept of, say, cooking with good fats will help set you up for success. You get to play with a few different fats, get to know flavours, ditch the rancid fats that have been taking up too much space in your pantry, and you get to start putting in those small changes that will lead to a manageable turning around of the ship as it were.

The concept of doing one good thing at a time is a way to approach this in order to change the course of direction in a manageable way, so as to not induce a massive detox or swing your ship in a completely different direction, equally off course. Adding one good thing at a time is a sustainable way to support your body and your mind (and your adrenals!) to go at a manageable pace so as to not upset the equilibrium. (Oh and how much love this showers on to your adrenals, it really is at the root of it all my friend. Insta-de-inflaming, it's my middle name.)

Another reason I love this idea: it really gets you to pay attention to the changes going on in your body, and gives you the knowledge of what changes have really resonated, or what kinds of things have altered with this one good thing. In your first two weeks, have you been drinking more water perhaps? Have you noticed your headaches have reduced? Yes? Well hooray, detox is revved up and dehydration is abated. No changes in your headaches? Well now we may be looking at a histamine issue, or something structural. Could possibly be a vitamin or mineral deficiency, or a hampered ability to digest. But this is all good information to have! And we only get to know this piece of information if the only change you implement is that increase in water consumption.

And it is information for you. My favourite thing about this whole one good thing at a time idea means you are now armed with the knowledge of how your body works; it really empowers you to know the impact of your choices, and invites you to really own the work.

So friend, add one good thing at a time. Go easy on yourself. Self-care at its best.

MONDAY BASICS: pantry staples.

As this year of #mondayhealthbasics post is drawing to a close, I have come to realize one big thing: my work focuses on the power of good food and talking #foodismedicine. My area of interest lies in reducing overall inflammation, and keeping chronic diseases at bay in order to help you fuel your good life. It's about quantity of life, with an emphasis on quality.

Today's post is meant to start at the very beginning. It has occurred to me that this essential primer on how to eat the good foods has never been addressed. Today, we're talking stocking your pantry with the essentials.

I often get a quizzical look when I share my business name with folks. I realize Good Food sounds very generic, and it's meant to: as a food loving human, I tend to pull ideas and ways of thinking about food from many different camps, never adhering to one strict camp or another. This has always been about the good food + you, and how good food is good enough, and that good enough is really enough. There's nothing flashy, nothing onerous or unattainable in this content: it's really simplifying things and making good food an easy, practical and attainable skill.

As a student of the Canadian School of Natural Nutrition, my work is steeped in science. As a food loving human and mom, my approach to nourishment is through the lens of Traditional Foods, deeply influenced by the Weston A. Price Foundation. I'm a big believer in Just. Eating. Real. Food. and will say many times over, let's keep it simple. And play with our food.

We all have similar scenarios in kitchens across this country, when on weeknights we have errands to run, children who need to tend to homework, activities to drive to and from, bills to pay, teams to coach, laundry to put away and work to catch up on. How is it that we're supposed to also have dinner on the table? And a good one at that? (Remember this one, Why do they want dinner every single night?)

Having a well stocked pantry is the key to simplifying, the key to having good ingredients at the ready in order to pull something together in a scant 20-25 minute window on those nights. (OK in our house, I'm happy if I can dedicate 30-40 minutes. 20 minutes seems a bit too unrealistic for me and frankly, adds to my stress levels.)

Having a well stocked fridge and freezer
can also be that make or break thing,
helping you get a good meal together in good time.

We'll go over some of those ideas here in the post.

Whether you're new to the idea of J.E.R.F. or traditional food prep, here are my recommendations on good things to keep at hand, as your staples. I'm not the first person to say this, but a well stocked pantry is the key to easy meals. This is about reconnecting with food, having good ingredients to make meal planning and prep a breeze, and a practical way to make food a priority in your life. How can what we put in our bodies three times a day not have a tremendous impact on our overall health?

THE GOOD FOODS PANTRY

• top quality cold pressed olive oil (Blue Door Oil & Vinegar is my favourite place in town)

• cold pressed coconut oil

• coconut milk and coconut cream (BPA free lining)

• apple cider vinegar (raw or 'with mother')

• balsamic vinegar

• good quality nut butters (1 or 2 ingredients on label)

• canned fish (BPA free lining – canned sardines are my favourites; lowest on food chain, less toxins)

• dried lentils

• dried beans (navy beans the only beans that are ok on the GAPS protocol)

• dried grains you like (bonus points if you purchase sprouted grains!)

• sundried tomatoes

• top quality sea salt

• seaweed (lots of different kinds!)

• teas (lots of different kinds – try some of these liver loving brews)

• coffee (if you drink it – I love it! make sure it's organic)

• dry spices (my tops are a good chili powder, paprika, oregano, fennel, nigella seeds, bay leaves, thyme, rosemary, dill, parsley, turmeric, cinnamon, hot peppers, cumin, cardamom, coriander seed)

• good quality local honey

• fresh fruit, in season (I refer to this list when deciding on organic or not)

• dried fruit (choose organic – it's guaranteed to be unsulphured)

 

THE EXTRA PANTRY GOODIES (you know you've arrived if these are in your pantry!)

• dried nettle

• medicinal mushrooms (reishi, chaga, maitake, lions mane, etc)

• dried shiitake mushrooms

• cacao butter (in coffee! Best! Butter! Coffee!)

• cacao powder

• collagen powder from grass-fed animals

• popcorn (great emergency munchie – make sure it's organic)

• nutritional yeast

• other herbs like astragalus root, dandelion root, shizandra, maca powder, lucuma powder, mangosteen powder (depends on your current health concerns – I can help figure this piece out)

FRIDGE FIXINGS

• butter (it's a question of good/better/best with conventional/organic/pastured)

• eggs from happy chickens (remember this post?)

• nuts

• seeds

• good quality cheese (raw dairy is my favourite, but I always have some goat cheese on hand too)

• maple syrup

• full fat milk and cream

• full fat yogurt (make your own greek version!)

• creme fraiche (I have a super easy cheat's way to make this good stuff – it will change your life)

• ferments (either purchased or homemade)

• sprouted flour or sprouted nut flours

• every week, I pick three vegetables to keep on hand for meals (organic when I can; consult this list to help you make the decision!)

When it comes to stocking your freezer, I have a few caveats to add here. I am working on the concept of a capsule freezer, kind of like a capsule wardrobe: tossing in small portions of some easy, simple ingredients and flavours that will effortlessly dress up a meal, or add nourishing depth to a quick supper.

How I do it: I make a batch of something and freeze it in an ice cube tray, or portion in 1-2 cup amounts in to freezer bags. That way, they're easy to dig out of the freezer whether or not I just need a little bit, or a whole 2 cups' worth for a quick nutrient dense recipe. Curious to get the idea behind batch cooking? Look no further. Click on some of these ideas below to get to a recipe, or a how-to.

THE FREEZER

• beef (locally pasture raised is best – read here why if you are wanting nutrient density) – we order a quarter beef every year to make it more affordable

• pork (locally pasture raised again is best – we order a half every year to make it more affordable in the long run)

• chicken (sustainably raised is best – I have whole chickens, chicken thighs with bones and skin, and for quick easy meals, I keep some boneless chicken thighs on hand)

• wild caught frozen fish

• frozen berries

• frozen veggies

• meat stock – I batch cook this often

• sprouted bread

• pesto in ice cubes

• blitzed pulse paste cubes

• roasted extra squash or pumpkin I keep on hand

My weekly grocery trips now are usually just stocking up on those items from this list that have been used up, along with fresh fruit and vegetables for the meals I have planned for the week.

Interested in getting a handle on meal planning? Read this article.

That my friend, is what you'd find on any given day were you to peek in to my pantry or refrigerator. It has taken me a number of years to get here; if you're new to this, consider starting with a few items and getting into the notion of playing with that food. Click on any of these ideas I have listed today in order to get to a recipe or an article that could make this make more sense for you. This is really a kind of compendium if you will of some of this past year's articles for this series.

You know what I'm going to say, don't you.

Go play with your food.

MONDAY BASICS: cultivate joy.

I feel like we are living in this really incredible time in history right now. I promise not to get into political things here. Hear me out.

There seems to be a lot of big changes going on in the world, either politically, or personally in peoples' lives. I was thinking the other day how this obvious increase in dis-ease and dis-comfort for people is on the rise. I see this discomfort and disordered health as signs of inflammation; certainly at the root of most chronic diseases out there, is inflammation.

The way some things seem to be exploding right now on the world stage, or in medical circles? In faith, in communities, across the board? In the way the commerce world is going? How we receive our information, how it is packaged for us? It seems the inflammation is reflected there as well.

Do not be disheartened.

I really deeply feel this inflammation is a harbinger of change. And a call to action. A call for us to pro-actively choose for ourselves what fits, what we want, and what we wish our outcome to be and that of those around us. No longer are we to sit idly by while things happen to us. This inflammation (be it in our bodies, or in our social circles) is a call to take charge of our own destiny, to be pro-active in our own pursuit of health, and to be active participants in choosing quantity and quality of life.

At the core of this whole not-so-quiet revolution currently taking place, in this our work to reduce inflammation on every level, is the ability and occasion to cultivate joy.

From the get-go in January of this year, I decided to write an article a week, focusing on an easy-to-implement idea for prospective clients. My motives were simple: committing to writing an article a week would force me to develop online content, which would help me really explain what I'm all about as a Holistic Nutritional Consultant.

It would be an exercise in discipline; as it turns out, it was an exercise in really figuring out what my bent is, my approach to food and how it can best support a person. It became clear halfway through the year that my interest in supporting people lies in reducing inflammation and improving digestion, as key players in overall health. It's all about the gut, love. (Look for the full list and links to each weekly article from 2016 here.)

In the interest of reducing inflammation in the body in order to best support optimal health, let's talk about how your mindset and intention to cultivate joy can be a key player in reducing said inflammation.

Reducing stress is one of the key components in reducing inflammation. Earlier this year I spoke about the idea of Practicing Mindfulness around meal times: remember the idea on how stress shuts down the digestive process? In order to digest like a pro and get at those nutrients found in our meals, we need to be calm, cool, collected when it comes time to sit down to a meal. In a stressful event, should you be eating or digesting, this function goes on the back burner and those foods you have just put in your belly will not be completely digested. These incompletely digested morsels now contribute to inflammation in the gut.

Another reason stress may hinder things: the stressful response calls on your adrenals to release cortisol, which in turn now frees sugar in your blood stream. The idea here is that you get a quick hit of energy to your muscles. When this reaction came about so many millions of years ago, that stressful reaction meant you were face to face with a saber toothed tiger. Insta-sugar hit to the muscles meant you could run like the dickens, away from the tiger. You would live to see another day.

Unfortunately, this stressful reaction we experience in our day to day lives nowadays is more like 75 saber toothed tigers every day, as opposed to one every two years as it was when that evolutionary piece came along. It's that teeter totter effect of blood sugar levels up and down many times during the day that tax our bodies, our adrenals and contribute to low grade inflammation.

So I'm tying together here stress, blood sugar imbalances and inflammation. Which now contributes to impaired digestion. Which begets more inflammation. Oy.

So sure, today's post is about reducing stress and inflammation. But let's not call it that. Let's turn it into a positive thing to add to your to do list: let's talk the power of cultivating joy.

Having fun and prioritizing good times can play a pretty big part in reducing inflammation. It helps bring down stress, which is a contributor to ongoing inflammation; it helps improve circulation to get nutrients to where they need to go to work on the problem and keep inflammation down. Having fun releases chemicals in the brain that help reduce inflammation there and in fact, end up protecting your noggin against inflammation.

The heart is central to feeling and expressing joy; when joy is missing in our lives, it is the heart and the circulatory system that feels it keenly according to Chinese Medicine. Making a point to ensure joy in every day will go far in supporting a healthy cardiovascular system, and a happy heart.

Your immune system is also quite sensitive to stress and negativity. By choosing joy and actively seeking out a more positive spin on things, you will be doing your immune system a service and proactively protecting it.

Here is your prescription then for cultivating joy on the daily:

• Prioritize fun! Every day!

• Go to the park (whether or not there is a little in your life)

• Call a kid in your life, dress fancy, and take them out for tea and cake

• Play games, find a games cafe in town

• Have a night out with your honey or bestie or favourite kid: go to movies, comedy shows, go dancing, buy season's theatre tickets

• get involved in something that is important to you, in order to connect. Volunteer somewhere!

• Take a walk – this helps my kiddo immensely on days where she is in a funk

• get a pet – they are a good reason to go out for a walk every day, plus the love is so unconditional

• practice self care

• soak in an epsom salts bath with your favourite magazine

• start a book club

• movie night with the gang – in summery times, find some outdoor films in town!

• Check out a nearby town for antiques or farmers markets

• Reconnect with a hobby you had when you were wee

• Joint a community theatre troupe (like my honey just did)

• Dust off your skis, your bike or skateboard and get out there. Move your body!

• Join a choir like you always wanted

• Find those who bring out the best in you, and make time for them. Call them more often.

• Add a gratitude practice to the start of your day, actively focus on your blessings

• start a jam night with friends

• check out some new local music, head out to a local club, get tickets for a big show and call a friend

• host a games night with friends and neighbours

• downsize your commitments (Simplicity Parenting by Kim John Payne was a huge book for me that helped me figure this one out)

• start a garden

• join a yoga class or a local tai-chi group in your area

• take up pottery like you always meant to

• share a meal with a honey in your life (eat together!)

• take a cooking class

• get season's tickets to one of our fabulous theatre companies or orchestras in town

• schedule in regular date nights. In pen. Don't back out.

• GO OUTSIDE! OFTEN! GO WALKING! DANCING! SING TO THE TREES! Whatever it takes to get you out there. And do it daily.

Take heart. Please play. Aim for everyday. That is your recommendation this week.

MONDAY BASICS: buy frozen fruit + veg

Concerned about nutrient density? Want more bang for your food bucks? Frugal with your time? Buy frozen fruit and veg. Allow me to explain.

I love the good foods. I also love any sanity I can etch into my days. Reaching for frozen fruit and veg, especially as winter is now upon us, is something I do on a regular basis. I have lots of reasons why, but chief among them? It's about making supper an easier and more attainable task on those weeknights I'd rather be doing something else. I rely on frozen produce in the spirit of KEEPING IT REAL.

Ah, but see? It works in my favour here. As we are deep into the throes of King Winter now in Alberta, the fresh stuff I ogle at grocery stores at this time of year are coming from so many kilometres away from my home. The green beans at the store? They're from Argentina. (It's perfect green-bean growing weather in Argentina right now. Alberta? Not so much. Western Canada? Those warm summer days left us months ago.) My daughter adores fresh raspberries – as much as I'd love to, I just can't buy them fresh at the stores right now. First of all, the price for fresh organic raspberries is through the roof. Second of all, they were picked long before they got to me, meaning they were allowed to ripen in the truck on the way to my neighbourhood grocery store. In order to still look good by the time those berries reach my store, they have to be picked long before they're even ripe. These berries have to ripen in transit!

Not to mention, have you tasted berries when they aren't in season? They're not even remotely close to the real thing. It really takes away from the experience and just isn't worth it, in my humble opinion.

Enter: the frozen berries and veggies.

REASONS I LOVE FROZEN PRODUCE

They're an easy alternative on busy nights – time is saved with pre-chopped and already-prepped veggies. Some of the hard-to-peel veggies have that work already done for you. Think of it as having your own sous-chef. (Good work.)

I also love them as they tend to be budget friendly. Next time you're at the grocery store, compare the cost of a full head of fresh broccoli with the cost of a bag of frozen broccoli. As we are on a budget here at our house, I have found I am able to afford a bag of the frozen organic veggie for the same cost as the conventional broccoli found in the fresh veggie aisle. (I refer to this list when trying to make my choices as to whether I should be purchasing organic or not. Check it out if you're curious as to why you may want to choose organic. (Psst... it has to do with reducing inflammation via liver support.))

Using frozen vegetables in my meal prep also means I only need to pull out what I need for the meal in question, leaving the rest of the package for another day. I don't leave half a head of broccoli to wilt in my crisper drawer for the next two weeks.

Eating foods in this way allows me to retain more nutrients as well: the wilting broccoli in the crisper drawer is losing important nutrients the longer is sits in the drawer. A vegetable's nutrient density degrades over time fairly quickly when stored in the fridge; the rate of nutrient loss in the freezer is infinitely slower, allowing you to retain the rest of the frozen broccoli until your next recipe, when the content of antioxidants will be just about the same as when you first used it. Double bonus: you tend to waste less. I have thrown out my fair share of wilted forgotten half-vegetables that hung out for too long in my veggie drawer.

I recommend you choose packaged frozen veg, fruit and berries that list one ingredient on the label (or just the veggies or berries or fruit in the mix). Freezing a vegetable or fruit is the preservation method: you don't need any added salt or sugar or other chemical in order to preserve it! Single-ingredient lists are a must here. Skip those packages that come with prepared sauces alongside. No sauces, no syrup, no cheese, no added sugars nor salt are needed here. Just the naked veg. Or berry. Or fruit.

My favourite point about all of this is that when it comes to frozen produce, in general it is packaged close to where it is grown. This then means that the produce is allowed to ripen fully on the vine before it is harvested for freezing. When a fruit or veg is allowed to come to peak freshness on the vine, not only does it taste better, but it also retains a fuller complement of vitamins and minerals. Did you know that Vitamin C is one of the last vitamins to develop in a fruit on the vine? 

Those veggies coming my way from another hemisphere have been picked long before they were ripe, with the intention to have them artificially ripen in the transport vehicle on their way to my local grocery store. Vitamin C does not magically show up on its own. The fruit or veg needs to still be alive and connected to the plant and the soil in order to develop this nutrient. Ergo, my frozen supermarket finds are higher in nutrient content than the fresh-from-afar foods in the produce aisle when it comes to the winter months.

The processing for these frozen foods involving a quick blanching on site in order to kill any potentially harmful bacteria that may cause the foods to spoil when in their frozen state; this minimal method of processing (a quick dip in boiling water) locks in nutrition and freshness. There is an amount of water soluble vitamins like the Bs and Cs that can be lost in this processing, but the amount left in the end in frozen produce is higher than that found in the produce that was sent from the other side of the world, never mind the extra time those veggies will wallow in your fridge drawer.

IDEAS ON USING FROZEN PRODUCE – MADE EASY

• allow to meld berries with a bit of honey and butter in a pan, and add creme fraiche

• throw in smoothies

• berries in to yogurt for a quick snack in lunch boxes (bonus - keeps the lunch cool!)

• toss frozen veggie mix with pesto, roast in a 375F oven for 25-30 minutes

• make palak paneer out of greens

• start with bacon in the pan, add some greens or other veggies til cooked through

• make miso creamed greens by wilting frozen greens in butter, adding cream or creme fraiche and a tbsp or two of miso paste

• simple steamed or boiled veg (peas, green beans, etc) and butter

• peas and pancetta (cook pancetta first, toss in peas towards end of cooking)

• asparagus roasted with lemon + butter at 375F for 25-30 minutes

• lima beans + bacon (geez, really, any vegetable and bacon!)

• package of pre-cut veggie mix as base for a quick side saute with dinner (with garlic, sesame oil, sesame seeds)

• got leftover grains from last night? Stir-fry in with some garlic and new frozen veggies, perfect side dish

• add frozen spinach to soups and stews for more Bs and important antioxidants

• toss cubed frozen butternut squash with butter and cinnamon and a touch of maple syrup at 375F for 30-40 minutes

• roast broccoli from frozen with chili peppers, solid (melted) cooking fat and a squeeze of lemon at 375F for 25-30 minutes

• roast broccoli with parmesan cheese and lemon juice at 375F for 25-30 minutes

• roast cauliflower from frozen, tossed in melted coconut oil and nigella seeds (aka kalonji seeds) at 375F for 20-30 minutes

• roast brussels sprouts with diced bacon, add cranberries to the mix for sweetness (375F for 45 minutes)

• toss frozen carrots with melted butter, honey and fresh or dry dill, roast at 375F for 25-30 minutes

• Easy supper: defrost some meat stock, toss in a few tablespoons of pesto, enough frozen mixed veg for those who are eating, heat to simmer. Put a bamboo steamer on top, line with parchment paper, steam some fillets of sole (topped with squeeze of lemon juice and pepper) until cooked through. Throw all together.

Now go play with your (frozen) food!