Farro & Beet Salad

Toronto Holistic Nutritionist Laurie McPhail Farro & Beet Salad

I can’t seem to get enough of this Farro & Beet Salad! It’s a deliciously satisfying combo of earthy roasted beets and garlic tossed with nutty, chewy farro and simply dressed with extra virgin olive oil, fresh lemon and dill. The flurry of microgreens adds colour and boosts nutrition. Even better, microgreens make me think of spring right around the corner. So close, you can taste it!

You may recall from last month’s recipe post that broccoli sprouts are powerhouses of sulforaphane, a compound that acts against the formation of cancer at the molecular level. Broccoli microgreens are the next best thing. Living Earth Farm grows broccoli microgreens as well as several other varieties right here in Toronto. I’ve also made this salad using their basil microgreens and their cilantro microgreens (I told you I can’t seem to get enough of this salad) and each worked beautifully.

If your beets have greens that are as gorgeous as the ones in the photo, chiffonade them into the salad as well as (or instead of) the microgreens. Other bitter greens like arugula, dandelion or radicchio are also fantastic additions.

This Farro & Beet Salad is wonderful warm or at room temperature and can easily be made ahead. Feel free to scale up the recipe to serve a crowd. I like to crumble feta or goat cheese over top and sprinkle it with toasted pumpkins seeds. And it plays well with just about anything, roasted chicken and salmon being my current favourites. For a meatless meal, add about a cup of cooked chickpeas per serving.

Sign up to my newsletter today to receive the recipe for this scrumptious Farro & Beet Salad. And read on for more about why I’ve been craving this salad and the bevy of benefits from feasting on farro and beets

February 24, 2023

February Blahs Busters

Toronto Holistic Nutritionist Laurie McPhail February Blahs Busters Is anyone else feeling the February blahs? It’s not uncommon to battle the blues mid-winter, so I thought I’d offer up some February blahs busters, as well as invite you to contribute yours. You won’t be surprised that they are related to diet and exercise. But that’s not only because of my profession (and passion). It’s because they truly work.

I recently watched a documentary on Netflix called Stutz, made by actor Jonah Hill about his therapist, Phil Stutz. He wanted the wider world, particularly those who did not have access to therapy themselves, to have the tools that Dr. Stutz gave him to manage his own mental health issues. The first thing Dr. Stutz asks people to do is work on connecting with their Life Force. He represented this as a pyramid of three layers of relationships: with the physical body, with other people and with yourself.

Toronto Holistic Nutritionist Laurie McPhail February Blahs Busters The first layer of this is to get your physical body working, in terms of proper diet, exercise and sleep. What really caught my attention was Stutz saying that improving these three things can account for 85% of the initial improvements in mental health. I repeat, 85%! And what is so empowering about this is that beneficial changes in these areas are well within our grasp.

Below are some of my favourite February blahs busters in each area. They may seem obvious but you’d be surprised how few people actually do them. And I invite you to add your favourite February blahs busters to the blog comments.

February 10, 2023

Spicy Chicken & Broccoli Casserole

Toronto Holistic Nutritionist Laurie McPhail Spicy Chicken & Broccoli Casserole

Broccoli is my husband’s favourite vegetable. He could happily munch on it nightly. So I try to cook up interesting ways to include it at mealtime because, let’s face it, steamed broccoli can get boring. And broccoli that has been over-steamed is beyond boring, it is blech. And also the reason why many people don’t like broccoli, because overcooking it turns it into unpalatable, sulfurous mush.

Roasting it is much tastier. Especially if you first toss it with paprika- and hot sauce-spiked avocado oil along with mini-potatoes, prosciutto and sautéed chicken breast, as in this Spicy Chicken & Broccoli Casserole. Try it and I think you will agree. Read on for more about the benefits of broccoli and a bonus recipe.

January 27, 2023

Dishing It Up on Supplements

Dietary Toronto Holistic Nutritionist Laurie McPhail Dishing It Up on Supplements supplements are big business. According to Types of Supplements: 2022–2023 Trends, a report from NutraScience Labs, the global market is projected to increase to US$272.4 billion by 2028. Regulatory practices vary widely [click here re: Canadian regulation of natural health products] and there have been reports of supplement companies making unfounded health claims. Some investigations have uncovered products that don’t contain the active ingredients they claim to (either in the labelled quantity or at all). And, as with any lucrative industry, it has its share of promoters who are motivated as much (or more) by boosting profits as by improving the health of the consumer. Also of concern is the misconception that supplements can do no harm because they are “natural” and readily available. But they can do harm if not taken appropriately, negatively interacting with prescription or other medications, for example.

Caveats aside, however, there is a place for high quality supplements when used judiciously. They come in a wide variety of formulations (and quality) so it is a good idea to first speak with a knowledgeable healthcare practitioner who will be able to ensure you have no contraindications for use and advise you on the formulation, dosage and duration of use that will work best for you. And always inform your doctor(s) and pharmacist of any and all nutritional supplements you are taking.

Food first, supplements second

One last comment before diving into the stories. Improving your diet should always come first. Whole foods contain multiple nutrients with synergistic effects that make them not only more readily absorbed by your body but also more effective. Supplements have their place, but they cannot match the effectiveness of foods and should never be considered an appropriate substitute for a poor diet.

Below are some recent stories of interest as well as a handout on how to read labels. The final story is about hydration. This may seem out of place but many common complaints, such as headache, muscle cramps, low energy and so forth, might well be improved by proper hydration. This, along with eating nutritious whole foods, will do more to improve your health than a whole handful of supplements, not to mention it will be less expensive.

This month in Dishing It Up on Supplements …

People With Cancer Should Be Wary of Taking Dietary Supplements
11 Supplements That May Be Worth Taking
Don’t Rely on Amazon for Legitimate Supplements, Study Finds
How to read a supplement label
How staying properly hydrated may help you live healthier, longer

Read on for a bite-sized summary and links for each story …

January 6, 2023

Eat anything you want. Just cook it yourself.

Toronto Holistic Nutritionist Laurie McPhail Eat Anything You Want Just Cook It Yourself Happy New Year! As holiday feasting has come to a close along with 2022, thoughts have likely turned toward New Year’s resolutions to be healthier and/or lose weight in 2023. The plethora of diets out there (Mediterranean, DASH, Paleo, Keto, Low FODMAP, Vegan, Low Carb-High Fat, Low Fat-High Carb, MIND, Weight Watchers and many more) can easily have you calorie counting, confused and stressing over micro-managing your macro-nutrients (“gee, how many grams of fat, protein and carbs should I eat?“).

So let’s cut straight to today’s pearl of dietary wisdom, expressed so eloquently by New York Times bestselling author Michael Pollan and captured succinctly in this 3-minute video… Eat anything you want. Just cook it yourself. Seriously, people overcomplicate matters. I promise you that this single step of cooking your own food will advance you leaps and bounds toward a healthier you.

And I want to help. Members of The Nutritional Reset community receive delicious, nutritious and simple recipes throughout the year to inspire home cooking. So if you aren’t already a member, sign up here for free. And then, go ahead and eat anything you want. Just cook it yourself. Read on for more about why this is so important and for my special offer: invite your friends to join The Nutritional Reset Community and I will send each of you my Big Batches for Buddies recipe collection to inspire you in the kitchen.

December 3, 2022

The Greatest Gift

Toronto Holistic Nutritionist Laurie McPhail The Greatest Gift We’re in the bell lap of 2022 and the holiday season is officially in top gear. A few years ago I offered up some timeless tips on how to Feast Festively Without Piling on the Pounds, which you may wish to revisit. This year, however, I thought I’d do something different and jumpstart the season with some holiday wisdom by way of analogy. During the gift-giving season, I think this analogy really drives home the point that a healthy body is truly the greatest gift of all.

I hope the perspective it offers will help you navigate the holidays as you make choices about what you eat and how you spend your time. Staying healthy has a lot to do with eating nutritiously, yes. But it also involves prioritizing exercise, rest/recovery and mental health. And if there is one thing I’m discovering as the years tick by, it’s that my body is less forgiving than it used to be. It is far better to avoid the “potholes” in the first place! Because, truly, the gift of a healthy body is the greatest gift you can give yourself this holiday season! And be sure to read to the end of the post for my personal gift to you – my collection of Healthy Holiday Recipes.

November 18, 2022

Dishing It Up On Snacking

Toronto Holistic Nutritionist Laurie McPhail Dishing It Up on Snacking

Do you find that once the snow flies you drift into snacking and wanting to eat more? I do. Perhaps winter’s chilly temperatures trigger biological changes that stimulate hunger and increase cravings for more energy-dense foods. Call it an evolutionary drive to fatten us up to survive harsher conditions.

Another theory points to the fewer daylight hours. Sunlight is a cue for the brain to release serotonin, a mood-boosting neurotransmitter. So perhaps the relative lack of sunlight in winter prompts cravings for carbohydrates, which also stimulate the release of serotonin. People tend to be most vulnerable to snacking in the early evening, as darkness falls. And in winter, the window of time between dusk and dinner gets larger. If you snack mindlessly during this time, you just might get larger too. 😉

So this month I’m dishing it up on snacking. I’ll touch on the science of snacking, what to snack on when a snack makes sense and the type of “snacks” that are always A-OK!

This month in Dishing It Up on Snacking …

The Science of Snacking
Snacks that Satisfy
Beware of health claims on foods (especially snack foods)
Try an ‘Activity Snack’
The 7 best short workouts for heart health, strength and mood

Read on for a bite-sized summary and links for each story …

November 7, 2022

Moroccan Carrot, Chickpea & Halloumi Salad

Toronto Holistic Nutritionist Laurie McPhail Moroccan Carrot, Chickpea & Halloumi Salad

One of the best things we can do for our health is to amp up our vegetable intake and replace simple carbohydrates with more complex ones. An easy way to accomplish this is to have a repertoire of simple yet tasty recipes that do just that. This Moroccan Carrot, Chickpea & Halloumi Salad is one of those recipes. It’s super simple, super delicious and super versatile.

October 14, 2022

To D or not to D?

Toronto Holistic Nutritionist Laurie McPhail To D or Not to D To D or not to D – that is the question. I’m referring, of course, to vitamin D and whether it’s a good idea to take a vitamin D supplement. Here are some multiple choice answers for you to ponder:

a) always
b) by no means
c) capsule form only
d) definitely in the dark days of winter!

So, to D or not to D. That is the question. And the answer is …
d) definitely in the dark days of winter.

Read on for more about why it’s important to supplement vitamin D.

October 2, 2022

Pumpkin Spice Latte…Deconstructed

Toronto Holistic Nutritionist Laurie McPhail Pumpkin Spice Latte

It’s hard to believe it’s October already. Yet the mornings are getting chillier and there’s an autumnal vibe about. We are coming into comfort food climate. With October hosting both Thanksgiving and Hallowe’en, thoughts turn to pumpkins and spice and all things nice. And who hasn’t been tempted at one time, or many, by a steamy Pumpkin Spice Latte on a cool fall afternoon?

While we know these concoctions aren’t exactly nutritious, it’s hard to say no. So I hope my recipe and what I’ve written below will convince you that making your own is a far better way to treat yourself. Sign up to my newsletter today to receive the recipe for my Pumpkin Spice Latte.