Month: February 2013

Chickpea & Vegetable Curry and Tortilla Bake

Chickpea Curry

400g of soaked chickpeas
400 g diced tomatoes,
400g boiled potatoes or cauliflower or mushrooms or carrots
2 medium onions, chopped
4 Tbsp. olive oil
½ tsp. each of turmeric, cumin and mustard seeds
5 cloves of garlic
1 tsp. ground coriander
1 ½ tsp. chili powder
100 mL plain yogurt or coconut milk or other substitute (optional)

Directions:
1. Heat oil in pan, add turmeric, cumin and mustard seeds until seeds starting jumping
2. Add onions and garlic until onions clear
3. Add vegetables –cauliflower, carrots, mushrooms or potatoes. I added parsnips instead of potatoes. Cook for a few minutes.
4. Mix in chili powder
5. Mix coriander and tomatoes. Cook for a few minutes.
6. Add chick peas and cook on low-medium until all vegetables are cooked
7. Turn off heat and add dairy-free milk/yogurt (optional)

Chickpea Curry Corn Tortilla

Make the Chickpea curry above
8. Add non-dairy cheese and either roll in a corn tortilla or place between 2 corn tortillas
9. Bake at 375° for 10-15 minutes until cheese is melted and tortillas are crispy or baked to taste

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Naturopathic Detox Days 10-12

Naturopathic Detox Days 10-12

Strength, Endurance, Flexibility:  These are the 3 pillars of fitness and together they form the foundation of one’s fitness level.  To be considered physically fit, or healthy, you must demonstrate ability in all three areas.  In other words, exercise needs to incorporate cardio, strength training and stretching.  Being physically active is important for many reasons. It provides an outlet for stress and helps to reduce stress reactions.  It calms the mind, improves mood and builds confidence.  Exercise maintains our physical health and thereby reduces injury, chronic health problems and mortality.  Physical fitness prevents disease, improves survival and contributes to wellbeing.  It is an integral part of health and plays an important role in detox.

Being physically active improves circulation and increases the removal of waste products. During a detox, you are clearing out stored toxins and thus increasing your waste production.  This waste is collected by the body and filtered in a number of ways.  The lymphatic system is one of those ways and it works with the circulatory system to clean our blood and lymph. The lymphatic system is a collection of our lymph, organs like our thymus, tonsils and lymph nodes and the vessels that connect these organs and move lymph through them.  Lymph is essentially a mix of nutrients, old blood cells, blood plasma and waste from our cells.  It gets moved through the lymphatic system mostly by the movement of the muscles and joints around it.  We must move our bodies to clean them.  We need strength to use the muscles, endurance to keep them moving and flexibility to encourage the flow of lymph.  Exercise that incorporates all 3 pillars of fitness is a great way to improve your fitness and help your body detoxify.

 Self-Assessment

Within your personal limits, check yourself against the following list of activities.  See what you can do and use them to create fitness goals.  Everyone has their own limits and goals.  It is important to pay attention to your personal needs.  If you have any health conditions or concerns about these or other activities and your health, consult your physician before attempting.

 Strength

  • Hold your arms straight above your head
  • Hold the plank position
  • Do sit-ups
  • Do push-ups
  • Do Squats

Endurance

  • Climb stairs
  • Dance
  • Run or Walk
  • Jump rope
  • Ride a bike

Flexibility

  • Touch your toes
  • Bring your knees to your chest
  • Turn your chin over your shoulder, to your ear, to your chest
  • Touch your hands behind your back, one back and under the shoulder, the other up and over
  • Sit cross-legged

Detox Diet Day 10

Breakfast:

2 slices of Silver Springs gluten-free flax bread, double toasted, open-faced, covered with hummus, avocado slices, grape tomatoes

1 cup of Jade Snow Green Tea

Lunch:

Salad of mixed greens, grated carrot, grated beet, snow peas, green beans, grape tomatoes, bosc pear, walnuts and ground flax seed

Homemade dressing with flax seed oil, apple cider vinegar, lemon juice, beet, pear, walnuts and flax seeds

1 cup of Tazo Zen tea

Dinner:

Baked Tofu & Roasted Carrots

Homemade Fruit Popsicle

Supportive Behaviours:

Exercise: 25 minutes on the rower + 10 minutes stretching

Sauna: 45 minutes in Far Infrared Sauna

Water: 3 liters

 

Detox Diet Day 11

Breakfast:

2 pieces of Silver Springs bread, double toasted, open-faced covered with hazelnut butter, a sliced banana and topped with no sugar added raspberry jam

1 cup of Jade Snow Green tea

 Lunch:

Vegetarian Sushi with Bragg’s gluten-free, preservative-free, non-fermented soy sauce

Apple

1 cup of Tazo Zen tea

Dinner:

Big salad of mixed greens, chick peas, walnuts and homemade dressing with flax seed oil, apple cider vinegar, lemon juice, beet, pear, walnuts and flax seeds

Rice cakes and apple butter

Supportive Behaviours:

Evening Sauna:  35 minutes in the Far-Infrared Sauna

Water:  at least 3 liters

Detox Diet Day 12

Breakfast:

Bob’s Red Mill Tasty Hot cereal (gluten-free), with cinnamon, berries, apples, ground flax seeds and flax seed milk

1 cup of jade snow green tea

Lunch: (late breakfast, just snacked for lunch)

Chick peas

Apple

Dinner:

Chickpea and Cauliflower Curry, with parsnips, mushrooms, carrots, onion, garlic and kale; all mashed, then baked between Organic Corn tortillas, preservative free, sugar free with Daiya non-dairy, non-soy cheese

Popcorn with olive oil and sea salt

Supportive Behaviours:

Exercise: 20 on rower + 10 minutes stretching

Sauna: 45 minutes in Far Infrared Sauna

Water: 3 liters

For more info on detox or other health concerns, contact me at:

Shawna Clark, ND. Forces of Nature Wellness & Naturopathic Clinic

2447 Yonge St., 2nd floor Toronto ON M4P 2E7

416-481-0222

SClarkND@ForcesOfNature.ca

info@ShawnaClarkND.com