Benefits of Dark Leafy Greens 

(with Kale & Sweet Potato Powerbowl recipe)

 

Dark leafy greens are the superstars of phytonutrients and we want to share some great benefits of including them in your everyday meals! One of our favourite dark leafy greens is kale because it is nutrient dense and contains a complex of many vitamins and minerals. Kale is a rich antioxidant due to its dark pigment which is why we call it a phytonutrient. The antioxidants in kale help protect our bodies against oxidative damage that we come into contact with through free radicals. Oxidative damage is one of the leading factors that causes aging and many diseases. That is why it is so important to consume many antioxidants and richly pigmented phytonutrients!

 

Kale can be cooked, made into chips for a snack, or used for nutritious meals as a side or main component of the dish. An easy way to incorporate kale into your day is through this power bowl with sweet potatoes and fresh garlic dressing.

 

Recipe: Servings 5-6

Ingredients:

• Kale (approx. 7 cups chopped)
• 2-3 Small sweet potatoes (about 4 cups)
• Spices for sweet potatoes: 1tbsp paprika, 1tsp turmeric, 1tsp garlic powder, sprinkle of nutritional yeast, ¼ tsp salt and pepper
• 2 tbsp extra virgin olive oil for sweet potatoes
• 1 tbsp extra virgin olive oil for kale

 

Dressing

• 2 tbsp unsweetened almond milk
• 4 cloves of fresh garlic
• 1 cup unsalted Cashews

Topping Ideas: (optional)

• ¼ cup Dried cranberries
• Optional: roasted chickpeas, grilled chicken or protein of choice, hemp hearts

 

Instructions:

1. Preheat your oven to 375 F
2. While oven preheats, soak cashews in a bowl for at least 20 minutes and chop up sweet potatoes into small sections or cubes (about 1 inch)
3. Pour olive oil over sweet potatoes and toss with all spices
4. Once the oven is ready, place sweet potatoes on a baking sheet on one side and add the fresh garlic on the other side. Cook for 15 minutes and remove the garlic, then keep cooking the sweet potatoes for 20-23 minutes or until the sweet potato is fully cooked and starting to get crisp on the outer edges.
5. While the sweet potato is in the oven, it is best to prepare the dressing for the kale. Drain the cashews and place in a food processor or blender. Add in all other ingredients for the dressing and blend until smooth or desired consistency.
6. Put the kale pieces into a large bowl and use the 1 tbsp of olive oil to massage into the kale leaves. You can do this for 5-10 minutes. Then add the dressing once that step is complete.
7. Once the sweet potato is done cooking, place it in the bowl with the kale and toss together.

 

We cultivate many different relationships in our lifetime, and it’s no doubt that they can take a lot of work. We take time to keep them strong and nurture them; we experience some highs and lows. It takes practice and patience to keep relationships healthy, and our relationship with food is no different! 

One of the most positive things I’ve done is learn to practice food-based gratitude, and it’s something I want to share with all of you. We live in a world with a fast-paced food industry and we receive a lot of stimulus from our devices, social media, and other people. It’s easy to fall into the habit of eating mindlessly when there are so many distractions, so today I’m going to share some tips and practices to help you gain more gratitude for your food and create a healthy relationship with it. 

Tip #1 
Keep a 3-Minute Journal of Gratitude. 

Anyone can find three minutes in their day to do this, and it’s a simple step that can start the spread of more positivity in your life, including your relationship with food. It doesn’t matter where or how you incorporate this practice; you can use the note app on your phone, a journal – whatever is easy and accessible! 

For each day, write “I am grateful to eat ________, because it _______.”

An example could be: “I am grateful to eat an avocado today, because it will help nourish my body and mind.” The great thing about this practice is that there’s no right or wrong thing to say; your journal entry is based solely on what you choose to have gratitude for that day. If you find this hard to do, it may be that you need to learn more about your food! Which leads me into the next practice…

Tip #2
Discover an interesting fact about your food. 

A simple way to gain gratitude for your food is to learn more about it! I find that when I discover interesting facts about what I’m about to eat, I’m more appreciative of its benefits, and in turn want to nourish my body with more goodness.

Start by choosing one healthy food per week and take a few minutes to learn about it. Look at articles, watch a short video, or listen to an expert (there are some great food-based podcasts you can tune into while you putter around the house). Then, think about ways you can incorporate this food into your regular diet. Seek out a new recipe or memorize a fun fact, whatever gets you excited to eat!

Tip #3
Talk to a local farmer or food producer.

For most of us, the norm is to go to the grocery store, pick up some items, then go home to cook and eat them. Hop on a search engine and seek out the local farms and food makers around you. It’s so interesting to learn about how your food makes it to your table and all the care put into it before it gets there.

Reach out and ask questions; there are always people with great stories to share! Let them tell you about the steps they take in order to provide you with something delicious. This isn’t just a great way to practice gratitude, it also gives you a sense of community and appreciation for those that cultivate food. 

Support your local farmers and food makers! 

Tip #4
Learn to grow food.

If you want to get even more hands on with the food process, plant your own garden! If you’re pressed for space, even a single plant can be a great way to develop an appreciation for your food and where it comes from. Options are endless! If you don’t know where to start, don’t be afraid to speak with your local plant stores/experts.

Taking the time to care for something that your body will later consume is an excellent and practical way to practice gratitude. It’s a wonderful cycle to be a part of! 

Tip #5
Make one recipe a week that you are really excited about. 

It doesn’t need to be a challenging recipe but choose something you really want to make. Maybe there’s an ingredient you’re excited about, or just something tasty and nourishing. Turn on some of your favorite music or your favorite cooking show and have some fun! Taking some time every week to cook or make food mindfully is a great practice to incorporate in your routine.

I want to share a quick and healthy recipe that I love to make at home. If you decide to give it a try, practice practicing gratitude by finding something to be thankful for about each ingredient! 

Quick & Nourishing Chickpea Salad

Ingredients:
– 1 can of chickpeas (I use organic)
– 1 cucumber, cubed
– 1 sweet pepper, cubed (orange or yellow)
– 1 cup cherry tomatoes, halved
– ¼ cup of dill
– ¼ cup extra virgin olive oil

Optional:
– ¼ cup red onion, finely chopped
– Sprinkle of feta cheese

Instructions:
Start by rinsing and draining your chickpeas. In a large bowl, combine the chickpeas, cucumber, pepper, tomatoes, and dill. If you want the optional ingredients, add them in with the other vegetables. Next, pour the lemon juice and olive oil over top and mix to combine all ingredients. Finish with a sprinkle of salt and pepper. Enjoy! 

In health,

Natalie
CHN, Papillon Medical

How do I achieve glowing skin? Do I need to eat differently to achieve my skin health goals? What can I add into my routine to help my skin from feeling so ‘blah’? These are just a few of the skin related questions we’re often asked, so I thought today I would address them!

Right now, the world is in a much different state than we’re used to, and if your skin is going through some changes – just  know that you are not alone!  Many of us are dealing with stress and changes to our norm; even I’ve noticed more breakouts and dullness in my skin.  Everyone’s skin journey is different and influenced by many factors like genetics, nutrition, skincare products, and stress.  Some of these things we are unable to control, but some of these things we can!  What you put into your body is a big one, so I want to share with you some nutrients you can include in your diet for glowing, youthful skin.  Let’s jump right in!

Antioxidants & Greens 
Antioxidants and greens are the first two nutrients I want to chat about, as they play a crucial role in our skin health.  Our skin is a large and important organ; it’s our job to protect it from free radicals, pollution, and chemicals, and provide it with nutrients that help it thrive.  Antioxidants help us maintain immunity, improve barrier function, and soothe inflammation while fighting off these free radicals.

The most common antioxidants are vitamin A, vitamin C, vitamin E, beta-carotene, selenium, lutein, manganese, zinc, and zeaxanthin.  All of these contribute to our skin’s overall health (which is where that glow comes from), so it’s important to include them in your diet. 

Greens are one of the best sources of antioxidants.  The more pigmented (darker) the greens, the better, because they contain the most chlorophyll and antioxidants.  Greens are some of nature’s superfoods and benefit the body as a whole when eaten regularly, so don’t skip out on them!  Some examples of greens to include in your diet are kale, spinach, parsley, broccoli, dandelion greens, avocado, and arugula. 

You can incorporate greens into any meal, and one of my favorite ways to sneak an extra helping of veggies into my day is a smoothie!  I have shared one of my favorite green smoothie recipes for you at the end of this blog, so be sure to check it out.

In addition to greens, I’ve included other great sources of antioxidants:

• Blueberries, blackberries, strawberries, raspberries, goji berries
• Richly pigmented fruits and vegetables like beets, carrots, sweet potato, peppers, tomatoes, mangos, kiwi, watermelon, and grapes
• Sulfurous vegetables like onion, garlic, and leeks

Hydration
Drinking more water on a daily basis is the best place to start when trying to improve your skin’s appearance.  Water helps our skin stay plump and hydrated, so when we’re dehydrated our skin can feel congested, dry, and flakey.  Our body needs sufficient water to digest, absorb, and excrete toxins/waste properly, meaning that adequate hydration addresses dullness by preventing the build-up of dead skin cells.  If you have trouble remembering to drink enough water, set alarms for yourself throughout the day and make sure to keep a water bottle nearby. 

Omega-3
If you want your skin to glow and feel healthy, pay attention to your omega-3 intake!  Omega-3s help to reduce inflammation in our skin and nourish our membranes.  When our skin is chronically inflamed, it is more susceptible to damage at a cellular level; this is when we really start to see dryness, dullness, pigmentation issues, and textural concerns.  Omega-3s are especially important if you struggle with acne or rosacea, but they can be helpful for anyone looking to keep inflammation at bay.

Some great sources of omega-3s are:

• Fish, including cod, salmon, herring, tuna, mackerel, and halibut
• Avocados
• Nuts and seeds, including walnuts, pecans, chia seeds, and flaxseed

Food for Thought
Lastly, I want to touch on a few things to avoid on the journey to improving your overall skin health.

As tasty as they can be, eating lots of processed foods, refined sugars, and highly inflammatory foods won’t help you.  Balance is key, so it’s okay here and there, but when you’re trying to achieve radiant, glowing skin, nixing inflammatory foods is the best plan.  Be consistent with your intake of skin-nourishing foods and nutrients.  Sooner or later our cells turn over and our tissues repair themselves – so the more goodness you put in, the more goodness you’ll get out!

I hope you are all staying safe and taking care of yourselves. I know things are tough right now but remember that we are all in this together!  I hope to see you all very soon! 

Glowing Green Smoothie 

This green smoothie is a great way to get in your daily skin-supporting nutrients. And it’s tasty to boot!  Enjoy!  🙂

Ingredients:
– ½ banana 
– ¼ cup or big handful of spinach
– ½ avocado
– ½ cup mango 
– ¼ cup pineapple 
– small handful of blueberries
– 1 tsp or small slice of ginger
– ½ tbsp of chia seeds 
– ½ cup coconut water
– ½ cup cashew milk (may need more depending on desired consistency)

Tips and Options: You can use frozen or fresh fruit.  I personally prefer the fruit to be frozen for better texture and a nice cool temperature.  I like to peel the banana and keep it in the fridge or freeze it as well.  Avocado can be fresh, or you can purchase them in frozen chunks in the frozen fruit section, but I used a fresh avocado for this recipe.  You can also freeze any fresh fruit you have if desired!

By Natalie Ovics, CHN
Papillon Medical & Dermatology

So, what’s the deal with gut health? Our digestive system or “gut” is one of the most important systems in our body! It does so much for us, allowing us to digest our food and absorb its nutrients. Our gut is the home of many bacteria, and what we put in our body can heavily influence the balance of good and bad bacteria in our microbiome. 

What are some common causes of gut imbalances? 

1. Lack of proper nutrients and prebiotics: 
   Healthy gut flora is diverse, and for optimal diversity it’s important to eat a range of foods, including fruits and vegetables which are a great source of fiber. Prebiotics, or the compounds in our food that support the growth and activity of bacteria, are also important to have. Some sources of prebiotics include chickpeas, oats, garlic, leeks, onion, bananas, and asparagus. Processed and inflammatory foods can create inflammation in our gut, which inhibits digestion and the absorption of nutrients. Alcohol can also wipe out the good bacteria, so limiting your intake is beneficial for improving gut health.
   If you want to add more prebiotic fiber into your routine or you find it difficult to consume enough through your diet alone, there are some great supplement options. Our favorite is the Metagenics UltraGI Replenish. 

2. Antibiotics: 
   Antibiotics are incredibly helpful when used to treat bacterial infections and diseases, but in terms of gut health, antibiotics get rid of the bad bacteria and the good bacteria. Because of this, it’s important to re-establish the good bacteria in the gut if you take antibiotics, and for this reason we recommend taking a good probiotic once your medication is finished (at least 6 hours later). If you have any questions about which probiotic is right for you, we’d be happy to help you with recommendations!

3. Stress
   We’re constantly told that stress is bad for us, but how does it affect our gut? Our gut is connected to our nervous system which means that when we are stressed, our sympathetic nervous system becomes activated. This triggers a fight or flight response in the body and releases the stress hormone, cortisol. At this point, proper digestion is inhibited, and the stomach produces more acid causing indigestion. In more serious cases, stress can cause a decrease of blood flow to the stomach which can lead to inflammation and imbalance of gut bacteria. 
   If you want to improve your gut health, managing stress (especially while eating) is important. Set some time aside for yourself and have gratitude for what your digestive system does for you. Relax while you eat. Focus on chewing properly to break down your food into pieces that are easier to digest. Even if you’re on the go, try to set aside a few minutes to eat mindfully. 

What Can You Do to Support Gut Flora?

Nourish Your Gut with Nutrients: 
Nourish your gut by eating the rainbow in fruits and vegetables and be sure to include lots of omega 3 foods to help strengthen membranes and reduce inflammation. As we discussed above, probiotics are great for establishing healthy gut flora; they replenish good bacteria, boost immunity, and keep our bowels “regular”. Fermented foods are another great source of the good bacteria and enzymes that benefit our digestive system.
Because of its amazing health benefits, the last food we want to highlight is bone broth! Not only is it chock full of easily digestible vitamins and minerals, the high glutamine content in bone broth helps to protect and maintain our intestinal lining. It’s a great base for many recipes and can be used in more than just soups! If you’re unable to make your own at home, we love  Borderland Food Bone Broth as they are local to Calgary and produce great quality broths. They have many options like grass-fed bison, grass-fed chicken, grass-fed beef, and a bone broth smoothie base! 

Gut Rejuvenating Squash Soup

This recipe is inspired by gut-nourishing food with a yummy bone broth base. It’s an easy-to-digest meal that is tasty and beneficial to our microbiome. Enjoy!

Ingredients:
– 1 Butternut Squash (medium to large)
– 2 Onions (small to medium)
– 2 Cups of Bone broth (Homemade or Borderland)
– 1 Small Can of Pumpkin Puree
– 2 Red Apples (your choice)
– 2 Cups Unsweetened Cashew Milk (or coconut milk)
– 1 tbsp Kosher Salt
– ½ tsp Black Pepper
– ½ tsp Ground Garlic
– ⅛ tsp Turmeric
– ⅛ tsp Chili Powder 
– ⅛ tsp Cumin

Topping Options:
– Roasted Pumpkin Seeds
– Hemp hearts
– Light Sprinkle of Cinnamon

Instructions:

1. Preheat the oven to 400 degrees. Get a large baking sheet and line with parchment paper. Cut the butternut squash in half and make sure to remove the seeds. Lightly salt the squash and place on the baking sheet with the inside facing down. 
2. Cut the onion into quarters and place on the baking sheet. 
3. Cut the apples into small- to medium-sized pieces and make sure the core is removed. Place on the baking sheet and lightly salt along with onions. 
4. Place the baking sheet in the oven and bake until the squash is tender (easily poked with utensil). Remove from the oven and let cool for 8-10 minutes. 
5. Scoop out the squash into a big pot and add the onions, apples, pumpkin puree, bone broth, cashew milk, and all spices. 
6. If you have an immersion blender, blend in the pot until the soup mixture is smooth. A food processor will work as well. We’re looking for a nice smooth texture where all ingredients are combined well. 
7. Place the pot over medium heat and heat the soup through. 
8. Serve and add toppings if desired! 

By Natalie Ovics, CHN
Papillon Medical & Dermatology