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Dishing It Up for November 2019

Toronto Holistic Nutritionist Laurie McPhail Dishing It UpDishing It Up serves up a selection of stories, studies & so on from the world of wellness & nutrition each month.


In this month’s issue of Dishing It Up…

Make a plan for calm this holiday season
4 Ways To Practice Active Meditation If You Can’t Sit Still
Fiber in Fruits and Grains Protects Against Diverticulitis
The Food Lab: How to Steam Vegetables in the Microwave
Nourishing Autumn Face Oil

Here’s a taste of each from the sampler platter…

Sampler Platter

Make a plan for calm this holiday season
I am a fan of the meditation and sleep app Calm.   Their latest newsletter included a downloadable Holiday Journal.  The subtitle says it all … “31 ways to cultivate more peace and joy this season”.  And my favourite quote from within its pages is from Ram Dass:  “If you think you’re enlightened, go spend a week with your family.”  Read on for tips on how to be merry, grounded, present and whole-heartedly connected this holiday season.
Read more…

4 Ways To Practice Active Meditation If You Can’t Sit Still
“You want to meditate. You know it is good for you. You’ve heard about all the benefits, from a calmer mind to less stress. But for some reason, you just can’t seem to sit still.”  This is a story I hear also from many of my clients.  So I welcomed this post offering four suggestions for an active practice.  My favourite is the walking meditation, because it helps you “get those steps in while you meditate for extra Zen.”
Read more…

Fiber in Fruits and Grains Protects Against Diverticulitis
Diverticulosis is when small pockets, or outpouches, form in the walls of your digestive tract.  It is “very common in Western countries, where the typical overly refined diet is low in fiber, and the risk of developing it increases with age, reaching 60 percent by age 70”.  If food gets trapped in these outpouches, you can be in for some nasty infections.  This is diverticulitis and it can have dire consequences if not properly treated.  A recent paper looking at 50,000 midlife women in the Nurses’ Health Study concluded that consuming whole fruits (especially apples, pears and prunes) and insoluble-fibre-rich cereals offered the most protection against diverticulitis.  So add some chopped pears to a steaming bowl of steel cut oats one of these wintry mornings – it will do your body good!
Read more…

The Food Lab: How to Steam Vegetables in the Microwave
Many clients tell me they are strapped for time to cook.  Vegetables, in particular, get short shrift.  Yet these are excellent sources of healthy fibre.  Here’s where your microwave is your best friend.  A microwave “very efficiently and rapidly uses the liquid inside the vegetables themselves to heat them from the inside”, so they cook in a matter of minutes.  The small amount of liquid used and short cooking time retains more vitamins (especially vitamin C, which breaks down when heated) and minerals than almost any other cooking method.  I like that this method uses damp paper towels to cover the veggies, rather than plastic wrap.  And if making things fast and easy means you eat more veggies, it’s a win!
Read more…

Nourishing Autumn Face Oil
November has been one windy, dry and often bitterly cold month thus far.  “With the dramatic drop in temperature, adjusting your skincare routine to include extra nourishment is key”.  This simple, two ingredient Nourishing Autumn Face Oil recipe from Vitruvi “replenishes the skin, tightens pores, and fights blemishes”.  Even better, it smells amazing! 
Read more…

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