Page 1

Falling in Love with Autumn Foods by Lorene Sauro, RHN

Fall has arrived and the last of fresh harvest food is now available. This is the time for apples, pears, pomegranates, squash, carrots, potatoes, broccoli, kale, and they are all at their best. The goal for fall should be to prepare your body for the winter. Autumn food tends to be denser and heavier with much less water than their summer counterparts. However, they are also extremely nutrient-rich, which allows us to build up our immune systems, and are higher in calories, helping us to stay warm. Adding more protein-rich foods along with more fat and whole grains adds to the nutrient density that helps to build up our systems. Fermented foods are also important to balance the body during this season, delivering valuable enzymes to help digest and help promote gut health that is essential for a healthy immune system. Pungent flavours like garlic, horseradish and onions, which are all also ready for harvest this time of year, help build lung strength. Also, cutting down on coffee and adding more green and white teas adds valuable antioxidants to help protect the body from cellular damage. The phytonutrients found in tea can help play a preventative role for heart disease and cancer, lower inflammation and help regulate blood pressure. Continued on page 2...

Issue 21 October, 2012

In this Issue

Falling in Love with Autumn Foods Breaking the Fear of Food Cycle MapleGlazed Chicken Cholesterol: Neither Good nor Bad Heart Surgeon Speaks Out

1,2

1,3

Breaking the Fear of Food Cycle by Lori Kennedy, RHN

To feed ourselves we need to understand the right portion sizes and our own individual body needs in terms of energy requirements on a daily basis. We dont need to count calories but we do need to know what a proper portion size is, especially for foods like rice, quinoa, pasta, potato, bread, frozen yoghurt, steak, chicken, walnuts and oils. healthy. While we may need to feel like we can eat any food we wantour goal should be to learn to not want to because we have learned to eat food our body really likes and makes us feel good.

It is important to educate ourselves on better choices that provide our bodies with the unique balance of vitamins, minerals, macronutrients (fats, carbs, protein), Not all calories are created equal. The phytonutrients and fuel we actually need. research proves that there is much Working with a practitioner such as a homore to weight loss than calories in = listic nutritionist can be helpful and becalories out. Deprivation, shakes, fake ware of fads, or dietary extremes befoods, low/no carbs and low fat simply cause these seldom work in the long run. dont work for long-term consistent eat- Also, dont allow anyone to convince you ing patterns and measurable improveto eat in a particular manner just because ments in health and well-being. they do. A good practitioner should be listening to you and designing a program First, its important to understand we that fits your lifestyle, budget, tastes and need to feel like we can eat whatever beliefs. Beware of anyone promoting fake we want. Yes, this includes all of the foods labeled as health foods, crap food that may make us fat or unContinued on page 3... Enjoy your love of food with food that loves you back

Looking to learn more about food?

See a Holistic Nutritionist

Page 2
Try This Fall Fruit

...Falling in Love With Autumn Foods Continued from page 1 Autumn meals can be prepared simply and easily in one pot. The heaviness and density of many fall foods like carrots, potatoes, artichokes, apples and pears work wonderfully in stews and casseroles. They can be made ahead of time and frozen or started in the morning in a crock pot, making it easy to have a healthy, warm dinner ready. They also can make great lunches. Just warm them up in the morning and put in a thermos. This recipe works well for this purpose. Maple Glazed Chicken from the Food Network magazine 2 pounds skin-on, bone-in chicken breasts, cut into large chunks Sea salt and pepper 2 tbsp extra-virgin olive oil 2 apples (1 red, 1 green), cored and cut into wedges 8 medium shallots, quartered lengthwise 1/4 cup fresh sage, torn 1/2 cup low-sodium chicken broth 1/4 cup maple syrup 1/4 cup apple cider vinegar Pat the chicken dry and season all over with salt. Heat a large heavy skillet over high heat and add the olive oil. When the oil is hot, add the chicken skin-side down and cook, undisturbed, until the skin is browned and crisp, about 5 minutes. Turn the chicken and add the apples, shallots and sage to the skillet. Reduce the heat to medium high and cook until the chicken is browned on the bottom, 4 to 5 minutes. Transfer the chicken to a plate and continue to cook the apples and shallots, stirring, until golden, about 2 more minutes. Meanwhile, make the glaze: Mix the chicken broth, maple syrup, vinegar and 1/2 teaspoon salt in a small bowl. Add the mixture to the skillet with the apples and shallots and boil until reduced by about three-quarters, 2 to 3 minutes. Return the chicken to the skillet, turning to coat, until cooked through, about 2 more minutes. Serve over brown rice and steamed kale to complete the meal.

Quince is high in antioxidant properties, and vitamin C has been traditionally used to help aid digestion and can be beneficial to those with gastric ulcers. The high potassium level can help balance sodium levels and lower blood pressure. Quince belongs to the rose family (rosaceae) along with apple and pears. Typically it is eaten raw or made into jam or jelly. It can also be used in recipes calling for apples or pears, especially in savory dishes. Quince can also be pressed into a juice. Try mixing it with fresh cranberry and pomegranate juice, which are also now available. This will provide a cross section of different beneficial phytonutrients.

Local Farmers Markets The Best Place To Find Fresh Autumn Foods
It is a great time of year to go for a drive, enjoy the fall colours and find local farmers markets selling freshly harvested fruits and vegetables. Many pick-your-own farms let you experience the harvest first hand and often offer a lot of activities for the family as well as picking. This is a list of some of the many foods now available at your local farmers market: Apples, damsons, medlars, pears, quince, plums, chestnuts, eld erberries, artichoke, aubergine, beetroot, broccoli, butternut squash, carrots, celery, courgette, fennel, garlic, kale, leeks, onions, potatoes, turnips, watercress, celeri ac, kohlrabi, pumpkin, Jerusalem artichoke, parsnips, chicory, beetroot, cauliflower. Enjoy your love of food with food that loves you back

Produces healthy collagen Dissolves cholesterol deposits Reduces the risk of cardiovascular disease Increases blood flow to arteriies

Page 3
Cholesterol: Neither "Good" Nor "Bad
Dr Joseph Mercola

Fear of Food Continued from on page 1 liquid diets, deprivation, avoidance of a macronutrient group (carbs or fat) or a low calorie diet in an effort to drop fat quickly. This just perpetuates the fear of food cycle that many of us already have.

Notice please that LDL and HDL are lipoproteins -- fats combined Simply put, the Fear of Food occurs when people are confused about what to eat, how much to eat and when to eat. Research shows there has been a dramatic spike with proteins. There is in consumer confusion and fear about food. This is because of the excellent job the only one cholesterol. media and some companies have done in promoting scientifically validated or engi- There is no such thing neered fake foods disguised as good for you (note my sarcasm). No one knows what as "good" or "bad" choto eat anymore and people are afraid lesterol. that the real whole foods will make them

What is the fear of food?

fat or fatter than they already are. The truth is the exact opposite. As a holistic nutritionist, I get emails all the time from clients who tell me literally, You gave me too much food. Im already fat. Eating this much will make me fatter, or This is too much grain. How am I supposed to lose weight if I am allowed to have rice with dinner?

Cholesterol is just cholesterol.

It combines with other fats and proteins to be carried through the bloodstream, since fat and our watery blood do not mix very well. Most nutrition and wellness professionals dont know or are unaware that these scien- Fatty substances theretifically validated or engineered health foods can actually be quite harmful to your fore must be shuttled to overweight clients health. and from our tissues The chemicals in these kinds of foods are fat-soluble. They are applied to the food in and cells using proteins. LDL and HDL are forms oil or fat-soluble bases. The same goes for chemically treated foods grown on commercial farms (as opposed to certified organic farms). of proteins and are far If the body doesnt have enough nutritional reserves (in the liver) to break the chemi- from being just cholesterol. cals down into water soluble bases to be urinated out, then the body stores them in its own fat cells and recruits as much fat as necessary to hold the toxins in until the In fact we now know body gets enough nutritional reserves to break them down into water soluble bases there are many types of to be eliminated out. these fat and protein The BIG kickerwhen the overweight person goes to exercise and lose fat, the body particles. LDL particles needs to dip into the fat reserves and convert the stored fat for energy, and therecome in many sizes and fore. the body is being forced to process all the toxins stored in the fat cells through large LDL particles are the liver. not a problem. Only the The research demonstrates that if the body is forced to process these chemicals so-called small dense stored in the fat without adequate nutritional resources to help the liver then the client can actually get scarring or cirrhosis of the liver because of the numerous stored LDL particles can potentially be a problem, toxic chemicals and the livers inability to adequately detoxify. It blew my mind when I learned this. because they can squeeze through the Simply put: consuming certain fake foods = fat-soluble chemical toxins stored in fat cells. Nutritionally deficient diet + exercise + fat loss = potential liver scarring or cirrho- lining of the arteries and if they oxidize, sis. The cup of brown rice or sweet potato with dinner doesnt sound so bad now, right? otherwise known as turning rancid, they So lets work to eliminate the Fear of Food. We should be striving to eat real, whole foods that we enjoy that enhance our health and wellbeing. Seek out a professional can cause damage and if your feel the need for guidance and knowledge and make sure their suggestions inflammation. feel right to you. Then relax and be happy with your choices. Enjoy your love of food with food that loves you back

Page 4
150 Consumers Road, Suite 210 Toronto, Ontario, M2J 1P9 info@cahnpro.org www.cahnpro.org 416.499.2660 Editor: Lorene Sauro, RHN Copy Editor: Jennifer Sexton, RHN Writers:

Heart Surgeon Speaks Out About Heart Disease By Dr. Dwight Lundell
We physicians with all our training, knowledge and authority often acquire a rather large ego that tends to make it difficult to admit we are wrong. So, here it is. I freely admit to being wrong. As a heart surgeon with 25 years experience, having performed over 5,000 open-heart surgeries, today is my day to right the wrong with medical and scientific fact. I trained for many years with other prominent physicians labelled "opinion makers." Bombarded with scientific literature, continually attending education seminars, we opinion makers insisted heart disease resulted from the simple fact of elevated blood cholesterol. The only accepted therapy was prescribing medications to lower cholesterol and a diet that severely restricted fat intake. The latter of course we insisted would lower cholesterol and heart disease. Deviations from these recommendations were considered heresy and could quite possibly result in malpractice. It Is Not Working! These recommendations are no longer scientifically or morally defensible. The discovery a few years ago that inflammation in the artery wall is the real cause of heart disease is slowly leading to a paradigm shift in how heart disease and other chronic ailments will be treated. The long-established dietary recommendations have created epidemics of obesity and diabetes, the consequences of which dwarf any historical plague in terms of mortalityic consequences.

Lori Kennedy, RHN Lorene Sauro, RHN Dr. Dwight Lundell Dr Joseph Mercola

CAHN-Pro is a non-profit organization dedicated to regulating and board certifying holistic nutritionists and educating Despite the fact that 25% of the population takes expensive statin medications and the public about making despite the fact we have reduced the fat content of our diets, more Americans will healthy choices to imdie this year of heart disease than ever before. Statistics from the American Heart Asprove the quality of sociation show that 75 million Americans currently suffer from heart disease, 20 million their life. All our memhave diabetes and 57 million have pre-diabetes. These disorders are affecting youngbers are trained in proper and younger people in greater numbers every year. er research techniques Simply stated, without inflammation being present and meet mandatory in the body, there is no way that cholesterol would requirements to mainaccumulate in the wall of the blood vessel and tain their certification. cause heart disease and strokes. Without inflammaOur members are education, cholesterol would move freely throughout the tors, professional speakbody as nature intended. It is inflammation that ers and practitioners. causes cholesterol to become trapped. When looking for a nutrition expert, be sure it Inflammation is not complicated -- it is quite simply is a holistic nutritionist, your body's natural defence to a foreign invader Board Certified such as a bacteria, toxin or virus. The cycle of inin Practical Holistic flammation is perfect in how it protects your body from these bacterial and viral invaders. However, if we chronically expose the body to injury by toxins or foods the hu- Nutrition. To find a man body was never designed to process, a condition occurs called chronic inflam- practitioner or corporate speaker in your armation. Chronic inflammation is just as harmful as acute inflammation is beneficial. ea, please call 416-499What are the biggest culprits of chronic inflammation? Quite simply, they are the 2660 or email us:

overload of simple, highly processed carbohydrates (sugar, flour and all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods. To read more: http://preventdisease.com/news/12/030112_World-Renown-HeartSurgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease.shtml Enjoy your love of food with food that loves you back

info@cahnpro.org

For numbered references in articles found in this newsletter, please refer to www.cahnpro.org