Caven Nutrition Group

Ottawa’s Experts in Weight Loss Nutrition, specializing in healthy and sustainable weight loss, digestive issues, hormonal health, and stress

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Wondering how to beat the winter blahs? Find out on CTV Morning Live!

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Beating the Winter Blues

This -36 Degree weather is a bit much, right?!
Learn simple techniques to boost your mood in these chilly winter months through proper food choices and lifestyle habits!

This morning on CTV we discussed:

1) Good Mood Foods/Bad Mood Foods
– Whole foods will make you happy vs. processed foods are sad foods!
2) Importance of Gut Health for Mood
– Did you know that we produce more neurotransmitters in our gut than in our brain?
3) Key supplements to Beat the Blues and give you Energy
4) Benefits of getting out there and Exercising!

Watch it here! http://ottawa.ctvnews.ca/video?clipId=555357&binId=1.1164511&playlistPageNum=1

We’ve all heard of emotional eating, eating as a result of how one feels.
But today we’re going to flip things around and talk about what food does to the mood!
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Food affects the body’s metabolism, hormones and neurotransmitters (mood chemicals that are produced in the brain), and these in turn influence our emotions, concentration and energy.

Low levels of vitamins, minerals and essential fatty acids can affect mental health, with some symptoms associated with particular nutritional deficiencies. For example, links have been demonstrated between low levels of certain B-vitamins and symptoms of schizophrenia, low levels of the mineral zinc and eating disorders, and low levels of omega-3 oils and depression.

Key supplements:

  • Vitamin D – the happy vitamin!IMG_4266
  • Omega 3s – try Genuine Health’s Omega Joy for mood balance and increased cognitive function!
  • B Vitamins – get more energy!
  • MultiVitamin/Mineral – provides all the necessary cofactors for a happy mood!
  • Probiotics – keep your gut and immune system strong!
  • Quality Protein (amino acids) – to aid in neurotransmitter production!

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TIP #1- as a general rule, opt for whole foods that are rich in protein, complex carbohydrates, healthy fats, vitamins and minerals – all the ingredients you need for making neurotransmitters. Focusing on such foods will help limit your intake of calorie-dense sugary and starchy processed foods that offer little or no nutritional value. If you exercise and need extra carbs for energy, eat more fruit and carb-dense vegetables.

TIP #2- eat a protein-rich breakfast, such as eggs with whole-grain toast or fresh fruit. Skipping breakfast or eating a bagel on the run wreaks havoc on your blood sugar and leaves you more sensitive to stress. The protein in eggs quickly stabilizes your blood sugar and provides amino acids for your neurotransmitters.

TIP #3 –eat regular meals and make sure each includes some high-quality protein. Doing so keeps your blood sugar stable and also gives you the building blocks you need for making neurotransmitters.

Here’s a recipe for a smoothie to try!

Glorious Green Smoothie
Serves 1

Ingredients:
1 cup frozen organic berries
1 ½ cups water
2 cups fresh Spinach or Kale
1 tbsp Coconut oil
1 scoop vegan vanilla protein ( We love the Genuine Health Brand of Fermented Vegan Vanilla Protein)
½ banana (optional)

Directions:
1. Simply combine ingredients in a high speed blender, and blend until smooth. Enjoy as a nutritious breakfast or quick snack on the go! Add a scoop of vegan protein or hemp hearts to make a complete satisfying meal!

DIY Chemical-free Beauty Products on CTV Morning Live today!

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Homemade Beauty Products

Not only is it important what you put in your body, but also what you put on your skin can affect your overall health. Here are some DIY chemical-free beauty products that will beautify from head to toe.

Watch our segment on CTV Morning News here: Natural Beauty Products on CTV

Gentle Honey Cinnamon Face Exfoliator

Raw honey has natural anti-bacterial properties and has been used for centuries as an effective skin treatment, while baking soda is a gentle exfoliant and helps remove dead skin cells without causing too much irritation. Last but not least, cinnamon is a natural acne treatment, antiseptic, cleanses pores, and stimulates blood vessels on the surface of the skin.

Ingredients:
1 tsp raw, organic honeyIMG_4114
½ tsp baking soda
¼ tsp cinnamon
Spring water (if needed)

Directions:

  • Mix the honey, baking soda, and cinnamon until they form a thick paste.
  • Add water if needed and mix well.
  • Wet your face with warm water.
  • Apply scrub to face rubbing gently in small circles.
  • Leave on your face for 10-15 minutes, then wash off with warm water.
  • Moisturize as needed.

Avocado + Egg Yolk Hair Mask
Avocado contains potent phytochemicals, antioxidants like vitamin A, E, D and B6, amino acids and minerals like potassium, copper, iron and magnesium that add shine and luster to dull hair. Protein and lecithin in egg yolks strengthens hair follicles and roots, leaving your hair nourished and moisturized.

Ingredients:Avocado Mask
½ ripe avocado
1 egg yolk, raw

Directions:

  • Make sure your hair is dry when you apply this mask.
  • Using your fingertips, scoop out some of the mask and apply to your head, starting at the scalp and root of your hair moving toward the tips of your hair. Separate your hair into several partings so that the mask is easy to apply.
  • Leave the avocado hair mask treatment on your scalp for about 15-30 minutes.
  • Rinse off with warm water and shampoo and condition as usual.

Warm Vanilla Sugar & Coconut Body Scrub
Gently exfoliate and moisturize with this delicious body scrub! Coconut oil not only deeply penetrates the skin to moisturize, but is anti-inflammatory, antibacterial and healing.

Ingredients:IMG_4111
1 1/4 cups raw cane sugar
6-8 tablespoons of organic unrefined coconut oil
20 drops of vanilla essential oil

Directions:

  • Melt your coconut oil over a stove top, just until liquid.
  • Then in a small bowl combine your coconut oil and sugar, blending well enough to eliminate any lumps.
  • Then add your vanilla essential oil to the mixture drop by drop, being sure to blend mix after each addition.
  • Once mixed, scrub should be placed in an airtight glass container. Use within 6 months.

Lavender Sea Salt Detox Bath
Epsom salts (aka magnesium sulfate) flushes toxins and replenish magnesium levels leaving you feeling relaxed and comforted. Baking soda is known for its cleansing ability and even has anti-fungal properties.

Ingredients:IMG_4110
1/2 cup sea salt or himalayan rock salt
1/4 cup epsom salt
1/4 cup baking soda
1/3 cup apple cider vinegar
Favorite essential oil if desired (10 drops of peppermint or lavender)

Directions:

  • Dissolve salt, epsom salt, and baking soda in boiling water in a quart size jar and set aside.
  • Fill tub with warm/hot water and add apple cider vinegar. Pour salt mixture in and add essential oils if using.
  • Soak in bath for 30 minutes or as long as desired. Note that with any detox bath, you may feel tired or lightheaded when you get out.
  • This bath is great for soothing skin irritation, boosting magnesium levels and overall detoxing.

On the 9th Day of Christmas…..We share 10 Tips for Staying Healthy through the Holidays!

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Top 10 Tips for Staying Healthy Through the Holidays

The holiday season has arrived and with that, party festivities of drinking, indulging, and being merry! Here are our top 10 tips for staying in control and feeling well as the New Year approaches. Wreath

  1. Stay hydrated. Drink half your body weight in ounces of water daily, including one glass before every meal. This will prevent you from overeating and help you stay more in control of your food consumption. Water helps flush toxins from your cells and aids in fat loss.
  2. Fill up on fiber rich snacks. Choose the party snacks that are richest in minerals, vitamins and fiber. Fiber keeps you fuller longer. Good choices are veggies and dip, pita and hummus, baked spring rolls, salsa and blue corn chips. Avoid trans-fat laden mini quiches, sausage rolls, bread with mayo-based dips and sugar packed snacks.
  3. Bring along your healthy favourites. If you’re heading to a holiday potluck, be the smart guest who brings along the fresh spring rolls, guacamole, roasted beets, or smoked salmon, Indulge in those instead of the cheese ball.
  4. Stick with your exercise routine. Although this can be a busy time of year, aim to exercise at least 30 minutes per day. Add exercise where you can by take the stairs, parking further away, or getting up half hour earlier to fit in your workout.
  5. If you drink alcohol, do so in moderation and choose the options that are lower in sugar. Go for a glass of red wine instead of a cocktail, and be sure to hydrate before and after.
  6. “Healthify” traditional dishes. Wow your guests with curry sweet potato instead of mashed potatoes, wild rice stuffing instead of breaded, or a lemony kale salad instead of mushy green beans.
  7. Plan ahead! Never go to a party hungry. Eat a meal or a light snack before the holiday party. This will prevent you from overeating those calorie-rich appetizers such as cheese sticks and holiday cookies.
  8. Get your 8 hours of sleep per night. It may be tough every night, but catch up on those important zzz’s whenever you can. If you’re already feeling the stress of this wonderful time of year, good quality sleep can be the best thing to get you through.
  9. No skipping meals. If you’re heading to a big holiday dinner, you may be tempted to skip meals during the day to save your appetite, but instead this will most likely cause you to over indulge. Start with a protein-rich breakfast and eat small, nutritious meals throughout the day to keep you satisfied.
  10. Stay positive! Don’t get discouraged if you indulge in one too many drinks or treats at one party. Get back on track the next day by focusing on fresh whole foods and diving into the veggie tray at your next event. Enjoy the season and don’t be too hard on yourself!

 Happy and Healthy Holidays from Caven Nutrition Group!

On the 3rd day of Christmas….We shared “Gifts from the Kitchen” on CTV Morning Live!

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Festive Gifts from the Kitchen

The holiday season is upon us! Why not get creative by making special gifts in the kitchen this year!? Here are 5 gift ideas that we shared on CTV this morning!

Check out our segment here: CTV Morning Live: Gifts from the Kitchen

CTV Collage

Perfect Peppermint Sea Salt Scrub
Body scrubs are delightful treatments for the body and soul that engage the senses and leave your skin feeling deliciously smooth.  Easy to make, a homemade body scrub usually has 3 main components – a carrier oil, an essential oil, and either sugar or salt for the scrubbing effect.

Ingredients: 
2 cups sea salt
1 cup extra virgin olive oil or almond oil
40-60 drops peppermint essential oil

 Directions:

  1. In a medium bowl, combine the sea salt and the base oil. Stir to blend. Add essential oil of choice drop by drop, blending after each addition.
  2. Place scrub in small glass jars with a tight fitting lid and package with a pretty bow.

 

Raspberry Chia Jam with Orange Zest
No need for excess sugar, this jam is a flavourful spread you can use on your oatmeal, in smoothies, or spread on some sprouted toast. 

Ingredients:
3 cups raspberries, frozen or fresh
1 juice of orange
¼ cup maple syrup or local honey
3 Tbs. chia seed, whole seeds
2 Tbs. orange zest
½ tsp. vanilla extract
dash of cinnamon
Pinch of sea salt

Directions:

  1. In a small sauce pan, bring raspberries, fresh orange juice, and maple syrup to a simmer.
  2. Allow to simmer for 10-15 minutes.
  3. Remove from heat and allow to cool slightly.
  4. Add chia seeds, vanilla, and cinnamon.
  5. Stir until combined and allow to sit until thickened.
  6. Keep cool in the refrigerator.
  7. Place in small mason jars and give as delicious gifts!

Thanks to Nutritionstripped.com for the awesome recipe idea!

 

Ginger Jingle Balls
For the gingerbread lovers out there, these cookies are the perfect spicy treat using all healthier alternatives. The mild flavour from the coconut oil and gluten free flour heightens the richness of the ginger and other spices. 

 Ingredients:
1 cup all-purpose gluten free flour
1 cup coconut flour
2 tsp baking soda
1 tsp baking powder
½ tsp xanthan gum
1 Tbsp ground ginger
1 tsp ground cinnamon
1/4 tsp grated nutmeg
1/4 tsp salt
3/4 cup coconut oil, melted
3/4 cup coconut sugar
1 free-range egg
3 Tbsp molasses
1/4 cup coconut sugar, for rolling (optional)

Directions:

  1. Preheat oven to 350 F (180 C).
  2. Whisk flours, baking soda, baking powder, xanthan gum, spices, and salt together.
  3. In separate bowl, using electric mixer, beat coconut oil with sugar until creamy. Beat in egg, then molasses.
  4. Working in 3 batches, beat in flour mixture just until mixed.
  5. Roll dough into small balls (about 1 in or 3 cm), then lightly roll in coconut sugar, if using. Spread out on baking sheet lined with parchment paper. Bake until edges are firm, about 10 minutes.

 

Sexy Maca Crunch Truffles

Great for combating stress through the holidays, maca is a key ingredient in these decadent truffles, also known for balancing hormones and improving energy.

Ingredients:
1/2 cup raw maca powder
1/2 cup raw cacao
A pinch of sea salt
1 cup nut butter
2 tsp vanilla bean extract
2-3 tbsp raw honey
1 tsp cinnamon
Pinch cayenne pepper. 
¼ cup almond milk
1/3 cup shredded coconut or raw cacao nibs for rolling

Directions:

  1. Combine all ingredients (except coconut) and blend in food processor until smooth. Remove by spoonfuls and roll into balls.
  2. Spread coconut on a flat surface and roll balls until evenly coated.
  3. Store truffles in fridge.

 

Spicy Goji Coconut Dark Chocolate Bark
With a base of high quality dark chocolate, you can use any nuts, seeds, dried fruits and spices to make this decadent dessert a party favourite. 

 Ingredients:
2 cups dark chocolate, melted
1/2 cup shredded coconut
1/2 cup dried goji berries
1/2 cup cashews, chopped
1/2 tsp cinnamon
1/8 tsp cayenne
Sprinkle with course sea salt

See directions below.

Dark Chocolate Pomegranate & Pistachio Bark

Ingredients:
2 cups dark chocolate chips
½ cup pomegranate arils
Zest of 1 large orange
½ cup pistachios, chopped
Sprinkle with course sea salt (optional)

Directions for Both Chocolate Barks:

  1. On the stove top, using a double boiler, melt the dark chocolate until smooth.
  2. Remove from heat , add the spices and half the topping ingredients (1/4 cup of each).
  3. Stir until combined.
  4. Prepare a baking sheet by lining with parchment paper. Spread the chocolate mixture evenly on the parchment.
  5. Top with remaining toppings, and press lightly to secure them into the chocolate.
  6. Place bark in the fridge for minimum 1 hour until hardened.
  7. Break into large chunks and enjoy or wrap in packets as delicious gifts!

 

Wake up without Coffee? Is it possible? Watch the segment CTV Morning Live to find out!

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Ways to wake up without coffee

 
coffee

Lifestyle

§ Light, sunshine, UV light

o Get as much light as possible first thing in the morning. This shuts off your production of melatonin which signals to your brain it’s wake up time!

§ Exercise

o Get the blood pumping. Even a short walk or some stretching will help. Bonus if you can get outside and get some fresh air and possibly sun.

§ Cold shower

o Hot showers cause your body temp to rise then drop- which is what happens in sleep, so a warm shower can make you sleepy in the morning. Just make the last minute of your shower cold. Or drink cold water.

Nutrition

§ Drink Water first thing!

o Often fatigue is caused by dehydration, which coffee does not help

§ Matcha tea latte

o Matcha is the whole green tea leaf ground up, contains potent antioxidants including catechins, detoxifying, contains l-theanine which is calming and boosts mood.

o 1 cup coconut milk
o 1 tsp matcha green tea
o 1 tsp pure vanilla extract
o stevia to taste

§ Hot Chocolate

o 1 cup coconut milk
o 1 tsp raw cacao powder
o ½ tsp maca root powder (optional)
o 1 tsp mint extract, stevia to taste

§ Greens!

o Green vegetables contain more nutrients per gram then any other food group. Have a green smoothie, green juice, or greens powder. For greens powders there are some wonderful flavours like Vanilla Chai from Genuine Health! The juice is from http://zanadu.ca. Check it out at 91 Richmond Rd in Ottawa On!

Watch the segment here http://ottawa.ctvnews.ca/video?clipId=507363&binId=1.1487308&playlistPageNum=1

Need some kale inspiration? If you haven’t tried these, you MUST!

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Zesty “Cheesy” Kale Chips

If you’re finding it difficult to get more kale into your life, this is a great way to start! Never thought you could eat a whole bunch of kale? You will now! Save the crumbs and broken bits to use as garnish for any meal.

  Ingredients:Kale Chips2

2 bunches fresh curly kale
1 cup cashews (soaked for 2 hours)
½ red bell pepper
½ cup nutritional yeast
1 lemon (juice and zest)
½ tsp chili (optional)
½ tsp ground cumin (optional)
½ tsp sea salt

Directions:

  1. Tear the leaves of each bunch of kale into 2-inch pieces (remove stems if desired).
  2. Combine topping ingredients in food processor until smooth. Pour topping over kale and massage with your hands until evenly coated.
  3. Spread the kale out on a large rimmed baking sheet (use two baking sheets, if necessary — the kale should have enough room to bake in a single layer).
  4. For dry, crisp chips: Bake at 300 degrees for 3o – 35 minutes, stirring halfway through. For toasted chips with browned edges: Bake at 350 degrees for 12 to 15 minutes, stirring two or three times.
  5. Mmm enjoy!

More Kale Chips: Fast Ideas for Fresh Flavor!

Kale Chips with Kick: Add a teaspoon or two of spice hot sauce to the oil before tossing with kale and baking.

Lemon Zest Kale Chips: Finely grate lemon zest over the kale chips as soon as they come out of the oven.

Tamari-Kale Chips: Replace half the oil with tamari, and cut back on salt, for some savory, umami flavor.

Chile-Lime Kale Chips: Mix a bit of chile powder in with the salt, squeeze lime juice over kale chips when they’re hot out of the oven.

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