Category: Blog

Written by Helen Kwon, Registered Holistic Nutritionist

It’s that time of year when we put on the extra layer of thermals to keep us warm. But did you know that there is another way to keep our body warm and comfortable during winter? Thanks to the power of thermogenic foods, we can keep warm from the inside out. What are thermogenic foods? All the foods we consume produce energy and give off heat, courtesy of our digestive and metabolic systems, but there are certain foods that increase the body temperature much better than others. Foods with higher amounts of protein, good fats and fibre, take longer to digest and this produces more energy and heat. These are known as thermogenic foods and because of their ability to rev up our metabolism, this can also support healthy weight loss. Before you head out on a cold winter’s day, consider consuming some thermogenic foods to keep you warm and toasty, from the inside out.

Our Favourite Thermogenic Foods:

Black pepper: the active component piperine is responsible for the thermogenic effect to our body. Not only does piperine raise your metabolism, it also helps with the absorption of curcumin and other important nutrients.

Cinnamon: contains cinnamaldehyde, polyphenols and other flavonoids. These active components increase metabolism and may help manage blood sugar levels in people with diabetes. Opt for organic Ceylon cinnamon (known as “true” cinnamon) instead of the lower quality cassia variety. Cassia cinnamon contains higher amounts of coumarin than Ceylon cinnamon, and in high doses, can be harmful and may also interfere with blood thinning medication.

Cruciferous Vegetables: such as kale, spinach and collard greens are rich in fibre and other important nutrients. These complex carbohydrates contain both soluble and insoluble fiber that take longer to go through your body and this increases their thermogenic properties.

Fatty Fish: wild-caught salmon, sardines and mackerel contain higher levels of omega-3 and along with its protein content it can boost your metabolism and increase the thermogenic rate. As an added bonus, the omega-3 found in fatty fish acts as an anti-inflammatory and also helps boost brain function.

Ginger: this ubiquitous rhizome contains capsaicin and gingerol. Both help to boost your metabolism and increase body temperature.

Green Tea: contains Epigallocatechin-gallate (EGCG), a type of catechin that is rich in anti-oxidants. EGCG helps to increase thermogenesis and your metabolism. Choose organic green tea without any added milk or sugar to reap the full benefits.

Hot Peppers: just consuming a small amount of a hot pepper can generate enough body heat. The active component responsible for this is capsaicin. It has the reputation of kick starting your metabolism and this in return may help with weight loss.

Nuts: this powerhouse of nutrients contain good fats, fibre and protein, which makes it a superstar when it comes to thermogenesis. Just a couple of handfuls a day will generate a whole lot of heat to keep you toasty.

Turmeric: this thermogenic spice has long been touted in ayurvedic medicine as having amazing anti-inflammatory properties. The active component curcumin, not only helps to rev up your metabolism, it reduces satiety hormone leptin, making you feel fuller faster and also helps regulate blood sugar levels. Combine black pepper with turmeric to enhance its absorption.

Written by Helen Kwon, Registered Holistic Nutritionist, September 2018

20 years ago, my health hit an all-time low. My diet consisted of sugar, empty carbs and processed foods. My daily morning ritual included coffee with triple sugar, my way of getting the day off to a great start! Consuming all that sugar put me in a temporary state of euphoria and the more I consumed, the more I wanted! I was 25 lb. heavier, my immune system was a mess, I had painful cold sores erupting around my mouth and I suffered from debilitating migraines. My gut was constantly bloated, I experienced one yeast infection after another and my energy level was non-existent. What ensued, was years of anxiety and depression wondering ‘what in the world was wrong with me?’. After countless visits to doctors and specialists, many rounds of antibiotics and numerous tests, there was no definitive diagnosis. My family doctor finally told me that it was ‘all in my head’ and prescribed anti-anxiety meds. Deep down, I knew there had to be a better way. Meds were not the solution for me.

One fateful day at the library, I came across a book titled ‘Candida’ by Luc De Schepper. To this day, I have no explanation why I was drawn to this title but I couldn’t put the book down and it changed my life and liberated me from ill-health and my constant sugar cravings. I had finally put a name to the collective symptoms that had plagued me for years. I HAD CANDIDIASIS! My high SUGAR consumption was a major contributor to all my symptoms and was in fact feeding the Candida, allowing it to proliferate! What is Candidiasis? It’s a fungal infection caused by an overgrowth of yeast, commonly known as Candida. And my constant use of antibiotics had only made matters worse.

I was relieved to find out that there was hope. I started to experiment with low sugar/carb diets and then cut sugar out completely. I started to feel better physically, mentally and emotionally. Fast forward 20 years and I have never been in better health and long gone are the days of constant sugar cravings. As a former Sugar Addict, I know that the road to experiencing great health is far from easy but it is possible to achieve. If I can do it, anyone can!

I invite you to take the first steps to better health by joining our 21-Day Sugarless in the Kitchen Online Program. Your future self will thank you!

Written by Lyne Desforges, Registered Holistic Nutritionist and Culinary Nutrition Expert, July 2018

Patience and perseverance: not easy virtues, especially in today’s “modern society” of instant results and gratifications, and throwaway consumerism.

Case in point: my orchid

Two years ago, I received an orchid as a hostess gift. It brought beauty and joy to my home. Then the flowers fell off and the stems dried out. It still had big green leaves. Usually I would have thrown it out once the flowers were gone but for some reason unknown even to myself, I kept it and continued to give it its three ice cubes every Wednesday.

It went dormant. Nothing seemed to be going on but every Wednesday, the orchid got its three ice cubes. Eventually a new leaf started to grow. I realized that my orchid still had some potential for regrowth. I started to have more faith in it so I continued with the three ice cubes. Well, 2 years later, a new stem has grown with four flower buds on it. How exciting! And what a great lesson for life!

Lessons learned:

• Don’t give up. Your health is like that orchid. You need to persevere and be patient to achieve the desired outcomes.
• Nourish yourself consistently. By making the right diet and lifestyle changes, you will eventually see improvements and results.
• Be gentle with yourself. You may have setbacks; you may slip up and forget your “ice cubes”. In the scope of things, it doesn’t matter, as you will have started moving up the slope of health.
• Don’t get discouraged if you don’t see instant results. There are still some positives changes happening in your body, even if they are not immediately apparent.

With patience and perseverance
You will flower and thrive, just like an orchid.

Written by Lyne Desforges, Registered Holistic Nutritionist and Culinary Nutrition Expert, May 2018

How do people in certain areas of the world stay healthy well into their 90s? What do they all have in common? What’s their secret? After watching many testimonials on the Human Longevity Project series, I have come to realize that leading a simple life in harmony with Mother Nature was a common thread. The image that still sticks with me: a 104 year old Italian man, riding his bicycle with a big smile on his face.

Here are some of the common themes from the elders of Japan, Costa Rica, Greece and Italy who were interviewed for this series.

1. Eat seasonally. One Costa Rican man mentioned how they only ate mango when mango was in season. Not all year round like today.
2. Move your body all day long. Many mentioned how they worked physically all day, in the garden, the fields or at home. Their daily routine involved walking or cycling everywhere. Yannoula, a 90-year old woman from Greece said “that when the moment of death arrives, the only thing I think about is what I will be working on.”
3. Eat just enough to sustain you. Their food intake consisted of 3 meals a day. There was no such thing as “snacking” or overeating. Mealtimes are social time. Enjoy your food and the company.
4. Follow the natural cycles of nature. For many, they got up with the sunrise and finished their day with sunset. Marta, a 92-year old women from Italy adds that “when the sun set, you went to bed.” Many mentioned that they never had any problems sleeping because they worked hard physically all day.
5. Have fun. Act like a kid. The image of an elder from Japan, playing his ukelele in his garage with a big smile on his face, moving to the music is still imprinted in my mind. Include play, and social times in your life.
6. Be an active part of your community. Michelino, a 99 year-old Italian mentioned the importance of working together as a community. How everybody got along and valued “peace, work and justice”.
7. Use natural alternatives to drugs whenever possible. Elders had all kinds of medicines that came from plants and herbs. Drugstores didn’t exist and food was their medicine.
8. Show gratitude. Many mentioned how spirituality was an important part of their life and being thankful for the bounty from the land was an important part of their outlook on life.
9. Stay connected. Orestis, a 97-year old from Greece, mentioned that “no one goes over the edge. There is solidarity, compassion, and all these things that are able to connect people in order to avoid fights between each other.”
10. Keep a positive outlook on life. Jose Santos, a 91-year old from Costa Rica mentions the concept of the Pura Vida. “Feel good in everything”. Be thankful for what you have and for the people around you.

My own French Canadian mother is 85 years old and thriving. She lives life to the fullest, participating actively in her retirement home’s community, surrounding herself with friends and family, enjoying and showing gratitude for the bounty life has to offer. I expect she will live for many more years with that twinkle in her eye and her laughing nature.

* * *

Nutrition Tip: Make sure you focus on how you eat, who you eat with and where your food is coming from, rather than only on what you eat.

Mental Health Tip: Loneliness or social isolation are big contributors to poor mental health, at any age. Danika does agree with many of the testimonials above and encourages our modern Western society to break this individualistic lifestyle and prioritize family, friends and community. So, reach out to an old friend, give a compliment to a colleague, join a new social club or simply say “hi, how are you?” to your neighbour the next time you see them.

Naturopathic Tip: A recent study showed how laughter and humour can improve cognitive abilities and memory in older adult. Don’t forget to have fun, laugh, and be playful. It decreases the stress hormone cortisol which impacts your overall wellbeing.

Written by Lyne Desforges, Registered Holistic Nutritionist and Culinary Nutrition Expert, February 2018.

1. We firmly believe in the holistic approach to health, which embraces the whole person, body mind and spirit.
2. We are compassionate individuals who take the time to really listen to our client’s needs. This allows us to get the full picture of our client’s current health challenges in order to produce a customized protocol to suit their individual health goals.
3. As Holistic Nutritionists, we are specialist of the digestive system and all conditions related to it. (i.e. heartburn, acid reflux, constipation, candida, gut bacteria imbalances, IBS, etc.)
4. As everyone is biochemically different, we appreciate and understand that our client’s needs vary from person to person. As such, we believe in an individualistic approach, recognizing that everyone is different and that there isn’t a ‘one size fits all’ protocol.
5. Our motto is “Food First”. We endeavour to address your health issues using food as a solution, whenever possible.
6. We offer individualized & customized meal plans that address your health concerns and goals. We also respect your right to include/exclude any food(s) that you may like or dislike.
7. We are always experimenting in the kitchen and testing out new recipes. When we discover any new tasty and healthy recipes, we love sharing them with our clients.
8. We walk the talk, striving to have a clean diet and lifestyle for our own family.
9. We subscribe to the belief that learning has no limits. We are lifelong learners and keep on top of the latest nutritional research. This allows us to educate our clients and help them separate fact from fiction.
10. Above all else, we are coaches, cheerleaders, motivators, and teachers. We are passionate about supporting our clients to reach their individual health goals. Our client’s success is our success!

November was a special month for us at C’est La Vie Wellness. We marked our 1st year of operation and we enjoyed our 2nd annual Namaste November retreat with Lee Scott of WOW Powerwalking.

This annual yoga retreat is a great way for us to celebrate, to look back on the past year as well as reflect on what’s ahead.

This year, the big theme for us and for all participants was self-compassion and self-care. Most participants seemed overwhelmed and were at the retreat to focus on letting go, finding work-life balance, acceptance, resilience, mental strength and community support.

More specific to us, this retreat was a great way to rekindle our insight into the spiritual aspect of the holistic approach to health and wellness. We tend to focus a lot on our mind and body but sometimes neglect the spiritual. Namaste November is perfect because it encompasses all aspects of wellness: body, mind and spirit through the various activities planned. Whether it is the walks along the lake, the hour of silence, the mala chants, the meditation or the yoga sun salutations, this retreat is a great way for us to connect to our inner selves, to understand and respect our limits, as well as practice self-care and self-compassion.

So, how has this new experience changed our lives for the better?

Lyne has reintegrated a daily meditation practice into her morning routine which helps her feel more balanced and accepting.

Sofie has added more fun activities that energize her rather than deplete her.

Danika has set more definite boundaries around her work schedule, focusing on disconnecting from technology in the evening.

All three of us have rediscovered the importance of love & kindness for ourselves so that we can better serve others.

It’s so easy to neglect self-care & self-compassion so if this Blog Post resonates with you and you’re looking to cultivate more compassion for yourself and others, here are a 10 things you can try:

1. Practice Love-Kindness meditation: check out Danika’s 10min guided practice
2. Use mantras (or positive affirmations) to stop those negative thoughts in their track: I am enough, I matter, I am here, This too shall pass… We have 5 favourites that Danika listed in a recent Blog Post.
3. Schedule some silent time: do things in silence, disconnect from technology, be silent (no talking, no stimulation) for a limited period of time.
4. Do or say something kind, to yourself or others
5. Daily gratitude journaling: You can have a look at Danika’s Blog Post on effective journaling strategies
6. Go outside in nature: try hiking on the Bruce Trail either on your own or with a hiking group
7. Laugh: play funny board games, practice your knock-knock jokes, reminisce on funny moments, remember an inside joke from the past, watch a comedy.
8. Get creative: colouring, photography, write with your non-dominant hand, sewing, scrapbooking, woodwork, gardening, home decorating, ceramic workshop, writing class…
9. Find an intention for your day: We like to use angel cards or Goddess cards (like at the retreat!) for inspiration!
10. Practice alternate nostril breathing: Check out Sofie’s video  for a guided practice!

Whatever you choose to do, remember that taking time for yourself is essential if you want to take care of others… you are worth it and you totally deserve it!

Written by Danika Desforges-Bell, M.Sc. Ps. ed. (October 2017)

5 powerful positive affirmations you can use every day… and remember to take a deep belly breath between each one!

1. I am safe.

2. Everything will be okay.

3. I am strong.

4. I am brave.

5. I am enough.

A few explanations

Why do I consider these some of the most powerful positive affirmations anyone and everyone can use? Well, let me explain…

Let’s start with number 1: I am safe. Stress is our physiological response to a real or perceived threat. Therefore, reminding your body and mind that there is no immediate danger right now can allow your stress responses (adrenaline, cortisol, digestive issues, etc.) to turn off.

Same goes for the second positive affirmation; everything will be okay. We are simply reinforcing our sense of safety by also projecting ourselves to a safe futur. This can help us avoid chronic stress responses which can lead to anxious or depressive symptoms as well as more serious health concerns.

Then, we get into the good stuff! The third affirmation is a very powerful one; I am strong. We often forget how strong and resilient we truly are. Think of all those obstacles and challenges you’ve overcome throughout the years.

In the same wave length, we have the second to last affirmation; I am brave. Being brave comes in many shapes and forms. The bravest one of all is being your authentic, true and vulnerable self.

And we finish off with my personal favourite; I am enough. Read it again, I am enough. Say it out loud, I am enough. Scream it, I AM ENOUGH! That’s right, you truly are enough – just the way you are.

Written by Sofie Desforges-Bell, HBSc, Naturopathic Medical Intern

There is so much talk about detox and cleansing in social media and the wellness world. But what exactly is detoxification and why does it matter?

Detoxification is about resting, cleansing and nourishing the body from the inside out. Even if you have the cleanest diet and the healthiest lifestyle, you are exposed to many toxins every single day whether it is from the air you breathe, what you put on your skin, what you are exposed to from the environment, or the foods and fluids you ingest. By removing and eliminating these toxins and then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health.

How do our bodies detox? Your liver is the #1 detoxifying organ! Although it does a fantastic job at detoxifying our bodies, it would not be complete without elimination! Therefore we must not only support our livers but other organ systems too. These are the 4 main exit routes for toxins:

• Your skin: when you sweat it out;
• Your lungs: when you breathe out;
• Your kidneys: through your urine;
• Your digestive system: through your stools.

How can YOU help your body detox? The best way to do a detox is an elimination diet for at least 10 days but ideally 3 weeks, once or twice a year. Naturopathic Doctors Chris Pickrell and Michael Frosina used a great analogy in their Health Happens podcast where they referred to the liver as a factory. Let’s say that factory can only process 100 units per day. If 120 units come into the factory on a given day, then 20 units are over capacity and cannot be processed. If you have a surplus of 20 units every day for months on end, this adds up quickly! All this excess gets stored for processing at a later date. Similarly, if our bodies are exposed to more toxins than our liver can process on a given day, the toxins get stored away elsewhere, usually in fat. This is where the elimination diet can help. By reducing your intake of toxins for 3 weeks, it’s like only having “50 units” to process. So your factory, or your liver, has the chance to process an additional “50 units” of stored toxins.

What does the elimination diet consist of exactly? Basically you are eliminating offending foods from your diet and consuming a clean diet of whole foods. The main offenders to remove would be the following:

• Gluten
• Dairy
• Sugar (refined sugar and artificial sweeteners)
• Processed foods and food additives
• Alcohol
• Caffeine
• Fried foods
• Red meat
• Peanuts
• Corn
• GMO Foods

As you can see, the elimination diet is no easy feat… In fact, it is quite challenging! You really have to be ready and committed to do it for 21 days straight. That’s why we developed a 10-Day Body Reset Detox program to get you started!

Naturopathic Tips: It is important to remember that our bodies are detoxifying every single day! We want to support our liver and organs of elimination on a daily basis. Here are 5 daily tips to support detox:

1. Diet: Eat a clean diet of whole and natural foods.
2. Sleep: Try to get 7-8 hours of good quality sleep every night.
3. Exercise: Daily movement or activity especially if it makes you sweat it out.
4. Self-care: Take time for yourself to relax by meditating, taking a bath, or reading a book.
5. Water: Drink lots of water. Start your day a glass of warm lemon water or chlorophyll water first thing in the morning.

Nutrition Tips: Following a clean and well-balanced diet helps to alleviate the toxic burden on the body. Some foods are particularly supportive of the detox processes, such as:

• Cruciferous vegetables (broccoli, cauliflower, kale, Brussels sprouts, etc.)
• Lemons & limes
• Ground flaxseed
• Garlic & onions
• Cilantro & parsley

Mental Health Tips: Detoxifying mentally is just as important! Here are a few ways you can help detox your mind:

• Disconnect digitally: Try to disconnect for at least 30-60 minutes a day.
• Meditate daily: All you need is 10 minutes of quiet time.
• Detox socially: Surround yourself with family and friends that are supportive and nourish your spirit.
• Manage your stress: Take deep cleansing breaths throughout the day and have a regular self-care routine to alleviate the impact of daily stressors on your mind, body and spirit.

Written by Danika Desforges-Bell, M.Sc. Ps. ed. (August 2017)

In line with this month’s Challenge150 daily gratitude challenge, here are 4 tips on how to gratitude journal effectively to see a positive boost in your mood.

1- First off, why is gratitude journaling good for you?

As a counsellor and therapist, there’s many reasons why I would encourage clients to journal and more specifically, gratitude journal – it allows to balance out the picture or movie you keep replaying in your mind. For a few moments, you get to flip the coin from negativity to positivity. It encourages your mind to see things from a different perspective which can also be a great exercice for developing useful problem-solving skills.

This mindfulness-based practice is centered on cognitive re-framing which consists of challenging our negative thoughts or distorted beliefs by finding the evidence to challenge or disprove those thoughts and finding new alternative thoughts, that can either be neutral or positive.

Although gratitude journaling might not “cure” you from your depressive or anxious symptoms, it could force and train your brain, for a few minutes every day, to see things from a different point of view or just provide a little relief from the non-stop chatter of negative thoughts. Trust me, we’ve all been there… it’s easy to get stuck.

So, in good old plain english, why is gratitude journalling good for you? It’ll make you feel better… even if for only a few moments. You’ll train your brain to see a more balanced view of the world (and yourself!) with both the good and the bad. AND it can give your mood that positivity boost as you’ll see in some of these studies.

2- How can I gratitude journal effectively?

Books, studies and articles vary in their recommendations from 1-2 times per week to every single day… best to do what works for you and stick to it. Another tip is to change it up so you constantly challenge your brain by finding gratitude in something new or different every time! If you want to learn a little more about that, this article by Greater Good is short and sweet and filled with helpful tips around regular gratitude journaling.

3- When should I practice gratitude?

Are we allowed to say… always?! If you’re talking specifically about journaling, it might be easier to schedule that time at the end of your day. Or, find a time in the day where you could use a boost of positivity – after lunch maybe? Before a big group presentation? While doing a boring chore at home? Again, do what feels right to you.

4- What can I be grateful for?

That’s a tough one! Sometimes I feel like saying… EVERYTHING! You can be grateful for everything! Yet, that’s not really true. Perhaps a more appropriate answer should be: something and anything… I remember a colleague of mine who lost her mother tragically and suddenly from a stroke and she was there through the whole ordeal. She told me that after the ambulance ride and the hospital stay where her mother was officially pronounced dead, she went home and found things to be grateful for about that day. I couldn’t believe it!

Looking back on it, I realize that this practice brought her some comfort in a moment of great unpredictability and grief… she somehow found gratitude not only in other parts of her day but also for the loving & caring relationship with her mother she cherished very much. Don’t get me wrong, she still had to do months and years of trauma therapy but the way she remembers that day doesn’t seem as dark & hopeless as it could have been.

You can also read our blog post on grief: Beauty in the Face of Loss to get a new and different insight into losing a loved one.

All in all, as you move along in your gratitude practice, it’ll be important to challenge yourself by finding gratitude in different moments of your life… creating a little more comfort in those moments of great emotional discomfort or distress. I will always admire my colleague for her courage in that story and I hope that it will bring you the same kind of hope and gratitude as it did for me.

To finish off, I’d like to say thank you to… you. Yes, you. I am so grateful that you are here on this earth bringing your own tint of colour and pazzaz that is so important to a balanced world. As always, good luck on your journey to health and balance and feel free to email or message us directly with any comments or questions.