Tag: food

The Health Benefits of Urban Gardening

 

*Hint* It’s not just better nutrition!

During colder months, you can keep planters of herbs indoors to make your cooking fresh and zesty. In summer, no matter the size, your backyard or balcony can be your sanctuary from the world and a source of nutrient-dense foods and aromatic herbs. 

 

One of the most obvious benefits of producing your own food is that you get high quality, fresh, nutrient-dense fruits and veggies, and you are more likely to eat what is in season.

 

But the health benefits of gardening go far beyond the extra vitamins and minerals in your diet.

 

Clean Eating and Air-Purifying

 

No matter the size of your yard, you can start your own urban garden!

 

🥕 When you eat veggies grown in your home or yard you decrease your exposure to toxicants. Growing in your own home in some ways is the most organic way to grow – you control the use (or no use!) of pesticides or fertilizer. And you decrease your exposure to plastics that often contain harmful chemicals. If fact, you may be able to completely do away with food packaging completely. This is a huge plus since packaging is one of the most harmful and ubiquitous environmental pollutants that exist.

 

🍅 Plants are natural air purifiers! Certain types of plants have incredible air purification and breathing benefits so while you are outside working in the garden you are not only growing nutrient-dense food – you are growing an air-purifying system. An indoor mini-garden can do wonders for the air quality in your home.

 

What Gardening Improves

 

🍆 Gardening improves brain health. Large sets of data show that plants increase focus and attention. We, humans, evolved in settings with far more plants and far fewer computer screens than we are presently exposed to. While too much screen time is typically harmful to attention span and focus capacity, the presence of plants results in the opposite effects.

 

🌽 Gardening improves mood and overall well-being. Gardening has been shown to improve blood pressure, anxiety levels, and even job satisfaction. It can ground you and be a form of meditation.

 

🍇 Gardening improves immune function, and not only because of the increase in vegetable consumption. Just the exposure to plants plays a role in preventing illness.

 

🍓 Gardening feeds your soul. At the center of Linden & Arc Vitality Institute’s Core Nodes of Healing’ is mind, body, spirit, soul. Plants are aesthetically pleasing and also popular subjects of artwork adorning walls. Why not have real plants in your home, too?

 

Freedom in Urban Gardening

 

Ultimately, there is very powerful freedom of expression with gardening and it can 100% play a role in your healing journey. One of our favourite plants to grow are edible weeds like chives. They pop up like magic and make me so proud for being incredibly resilient, beautiful, and full of flavour. We also like our indoor herb garden to include basil and mint. Basil is aromatic for cooking with and mint leaves are a great addition to both hot and cold drinking water.


Mmm, sounds good, smells good, feels good, and tastes good, too!

The Autoimmune Protocol (AIP) diet is a fairly new, food-based approach aimed at reducing inflammation and healing the gut. Although the diet is very restrictive (mainly meats and vegetables), it offers relief and even healing for those who suffer from autoimmune conditions and disorders. These are some go-to recipes we highly recommend: Roast Chicken, Salmon, Ginger/Chicken Soup, Lamb Meatballs, Beef Tacos, Ginger Snaps, and Carob Banana Ice Cream.

 

 

Lemon Herb AIP Roast Chicken

 

This flavourful rendition of roast chicken will give your taste buds a tease! The savoury flavours used in this Lemon Herb Roast Chicken will make you forget you are eating for AIP.

 

Ingredients:

  • 3 tbsp kosher salt
  • 1 pastured chicken 3-4 lbs
  • Zest of 1 lemon
  • 2 tbsp ghee/duck fat/olive oil
  • 6 cloves garlic, minced
  • 2 tbsp minced fresh flat-leaf parsley
  • 1 carrot, diced
  • 1 parsnip, diced
  • 1 yellow onion, diced

 

Instructions:

  1. One night before: thaw chicken and salt liberally with kosher salt then set in the fridge overnight to dry out. This will make the skin nice and crispy while the meat is juicy when you cook it the next day.
  2. Preheat the oven at 450 degrees Fahrenheit.
  3. Take out of the fridge 30 minutes before cooking. Lay it flat on a cutting board breast side down. Using kitchen shears, cut along both sides of the backbone to remove it. (You can save the backbone to use for bone broth later). Once the backbone has been removed, flip your chicken over and press down to flatten it. 
  4. In a small bowl combine the ghee, lemon zest, garlic, and parsley. Carefully reach under the skin on the chicken breasts and thighs and massage in some of the ghee mixture throughout. Rub any remaining ghee mixture on the outside of the skin.
  5. Place the chicken in a large cast-iron pan and surround it with diced carrot, parsnip, and onion.

Roast the chicken for approximately 45 minutes (basting every 10 minutes) or until thigh meat reaches 165 degrees F.  Serve with lemon and roasted veggies and enjoy this wonderful feast of flavours.

 

 

Lemon Garlic Salmon AIP Style

 

A delicate salmon filet is the quickest, most nourishing meals you can make. It is much less fishy than other types of fish and is a wonderful complement to your AIP protocol. Simple ingredients like lemon and garlic enhance this already flavourful and perfectly textured fish. This will soon become one of your favourite AIP recipes.

 

Ingredients

  • 1 Salmon Fillet
  • Zest of one lemon
  • 1 tsp garlic powder
  • 1-2 tbsp Braggs Coconut Nectar (soy sauce substitute)
  • 1 tsp Alderwood smoked sea salt from Silk Road Spice Merchant (can use regular salt)

 

Instructions

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Set the salmon fillet on a parchment-lined baking sheet, let sit for 30 mins (longer if it was frozen). Season the salmon with lemon zest, garlic powder, smoked salt, and coconut nectar.

Bake for 15 minutes (a few minutes longer if it is a large piece). The trick is not to overcook it, so it does not dry out. All that’s left is to enjoy!

 

 

Comforting AIP Ginger/Chicken Soup

 

Spicy, peppery, sweet, and comforting – ginger is a wonderful compliment to any sweet or savoury dish. Even better, ginger has anti-inflammatory properties, helps digestion, and reduces nausea. Adding ginger to chicken soup takes it to a whole new level.

 

Ingredients

  • 2 tablespoons olive oil
  • 1 small red onion, chopped
  • 5 cloves garlic, minced
  • 3 tablespoons minced fresh ginger
  • 2 litres chicken bone broth
  • 2 medium parsnips, chopped
  • 2 medium carrots, chopped
  • 2 stalks celery, chopped
  • 1 medium turnip, chopped
  • 3 bay leaves
  • Kosher salt
  • Leftover roast chicken
  • 4 green onions sliced

 

Instructions:

  1. Heat the oil in a large saucepan or Dutch oven over medium heat. Add the onion, garlic, and ginger and cook, stirring until fragrant, 1-2 minutes
  2. Add the broth. Stir in the parsnips, carrots, celery, turnip, and ½ teaspoon salt. Bring to a boil. Reduce heat and simmer until the vegetables are tender, 15 to 20 minutes.

Meanwhile, using a fork or your fingers, shred the chicken meat. Add the chicken and cook until heated through, 3-4 minutes. Top with green onions to serve and enjoy!

 

 

 

Savoury AIP Lamb Meatballs

 

Lamb seems to be a tough culinary sell because it’s considered gamey and pungent. Though, when seasoned properly, it is a perfect addition to your AIP recipes. Plus, there are quite a few health benefits, including its richness in iron, more-so than chicken and fish.

 

Ingredients:

  • 1lb ground lamb
  • 3 tbsp basil leaves, minced
  • 2 tbsp mint leaves, minced
  • 3 cloves garlic, minced
  • ¼ cup onion, minced
  • 2 tbsp Bragg’s Coconut Nectar
  • 1 tsp Himalayan pink salt

 

Instructions:

  1. Preheat oven to 400 degrees Fahrenheit
  2. Mix all ingredients together.
  3. Form 10 meatballs (approx 2 tablespoons each).
  4. Bake for 30 minutes OR cook in Air Fryer for ten minutes for perfect crispiness and juiciness.

Serve these tasty lamb meatballs with salad, cauliflower rice, or sweet potato fries. You’ll certainly forget this is an AIP recipe.

 

 

Tastiest AIP Beef Tacos

 

We think these are the tastiest beef tacos and will make you look forward to the designated day of the week you serve this delicious meal. Make it one of your regulars.

 

Ingredients:

  • 1 lb ground beef
  • 1/3 medium onion, diced
  • Garlic powder
  • Onion powder
  • 1 tsp Oregano
  • 1/8 tsp Cinnamon
  • 1/8 tsp Ginger
  • ½ tsp Salt
  • 1 Avocado
  • Juice of 1 lime
  • 2 tbsp cilantro, chopped
  • Salt to taste
  • Green onion
  • Lettuce/greens of choice
  • Coconut or Cassava Tortillas

 

Instructions:

  1. Brown the beef, spoon out fat, then add diced onion and spices and cook through.
  2. Guacamole: Mash the avocado, mix in the lime juice, cilantro, and salt to taste

Place the tortillas in a warm oven for a few minutes then top with beef, guacamole, greens, and green onion. Add some extra fresh lime.

 

 

Best AIP Ginger Snaps

Ingredients

  • 1 1⁄2 cups cassava flour
  • 2 teaspoons baking soda
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • 1⁄4 teaspoon salt
  • 3⁄4 cup coconut oil
  • 1 cup coconut sugar (or ½ coconut sugar plus ½ cup Lakanto)
  • 1 gelatin “egg”, (1 tbsp gelatin + ½ cup boiling water)
  • 1⁄2 cup molasses

 

Instructions

  1. Preheat oven to 350 degrees Fahrenheit and line two baking sheets with parchment paper or Silpat mat.
  2. Combine flour, baking soda, spices and salt in a medium bowl, whisk to combine and set aside.
  3. In a separate bowl, cream together coconut oil and sugar. Add gelatin egg and molasses, continue mixing until well combined. Add dry ingredients, mixing well to combine.
  4. Scoop dough into tablespoon-sized balls. Roll in coconut sugar or Lakanto if desired and place on prepared baking sheet about 2” apart. Before baking flatten the dough slightly with the bottom of a glass.
  5. Bake 8-10 minutes for a softer inside, 12-14 minutes for a crisper cookie.
  6. Remove from oven and let set on baking sheet for approximately 3 minutes, then remove to a cooling rack. Cookies will crisp up as they cool. You should get approximately 36 cookies.

 

Ginger Snap Sandwiches with Carob Banana Ice Cream: AIP recipes

 

Creamiest AIP Carob Banana Ice Cream

 

Some AIP recipes, like this one, taste fantastic. You’ll soon fall in love with this Carob Banana Ice Cream and have no guilt devouring it.

 

Ingredients:

  • 1 can full fat coconut milk
  • 2 bananas
  • 1 tsp vanilla
  • ¼ carob powder
  • 1-2 tbsp maple syrup (optional or can substitute honey or alternative sweetener)

 

Instructions:

  1. Combine ingredients in a blender and blend until smooth
  2. Pour into ice cream maker and process until frozen
  3. Eat right away or freeze for about 1 hour for optimal consistency
  4. Use ginger snaps to make ice cream sandwiches

These fun and tasty AIP recipes are meant to make the Autoimmune Protocol (AIP) easier to bear and create a new, delicious normal for your routines. They can become a replacement for the old days of ‘whipping up spaghetti and meat sauce.’ These recipes aren’t any more difficult or time-consuming than the average ‘go-to’ foods. These dishes are inspired by the Functional and Integrative Medicine approach to reducing inflammation and healing the gut.


We hope you enjoy them as much as we do.

The disconnect between eating well and being nourished is Nutrient Depletion

Nutrient depletion refers to the loss of nutrients and micronutrients in the most basic of places, the soil in which we grow our food. Over the last 50-60 years, the number of nutrients, including protein, B vitamins, calcium, iron, and magnesium have decreased dramatically in our crops. In some of these, the amounts have decreased as much as 300-400%! Crops are larger, which decreases the richness of soil micronutrients and organic matter. Fertilizers, herbicides, and pesticides deplete nutrients and block our ability to absorb them well. Farmers pick fruits and vegetables when they are not fully ripe, therefore, they are lower in phytonutrients.

 

Why the Discrepancy?

Nutrient depletion is why there is a huge discrepancy between what people eat and their nutritional status. In my clinical practice, I often see nutritional testing reveal severe malnutrition and nutrient deficiencies in people eating very clean, whole food diets. Food malabsorption is one obvious reason for this is. Putting food in your mouth and getting it into the cell are two different things. Nourishment requires work from the body. Furthermore, there are many things that affect the food we eat, even before we consume it.

 

Stress and Malabsorption

Malabsorption is a common issue for many reasons. Firstly, we live in a stressed society, with the sympathetic nervous system dominance being the norm. Our gut does not function well under stress. Stomach acid and enzymes underproduce and food goes through partially digested and cannot be absorbed well. Imbalances in the gut microbiome may result, further impairing absorption. Excesses of sugar, caffeine, and alcohol all add to the poor absorption. Anti-nutrients, on foods like grains and nuts, can further block absorption of vital nutrients,

 

Pharmaceutical Drug Use & Nutrient Depletions

The drastic increase in pharmaceutical drug use causes countless depletion in nutrients. They may decrease nutrient absorption, block their use, or increase their excretion. Common nutrient drainers are NSAIDs (aspirin and Tylenol), acid-blocking drugs (Pantoprazole, Rabeprazole, Tums), and statins (Lipitor, Crestor). Antibiotics have also had a huge impact on nutrients through direct effects and effects on the gut microbiome.

 

Toxicity & Nutrient Depletion

Toxicity opposes nutrients. Our bodies suffer exposure to environmental toxins on a daily basis from non-organic fruits and vegetables. Proven harmful toxins cover them. Organic foods are higher in many nutrients, such as antioxidants, lycopene, vitamin C, trace minerals, iron, and magnesium. Studies done on children eating organic diets showed 600% fewer organophosphates (a form of pesticide) than those eating conventional diets. An analysis by the Environmental working group showed that > 20 million children consume more than 8 pesticides daily. Eating non-organic food can pose a great risk to the neurological, endocrine, hepatic, and metabolic health of both children and adults.

 

Nutrients Absorption

Once absorbed, nutrients need to get to the cell, which requires good circulation, healthy cell membranes, and receptor integrity. Factors that block this are toxicity (heavy metals and chemicals) and inflammation. Nutrients use energy more quickly based on the cell’s energy requirements. It is a supply and demand issue. An inflamed or stressed cell has unhealthy cell membranes, blocked receptors, and large energy demand. Nutrients can’t integrate or are used up as quickly as they come in.

So… what can we do about all of this?

 

Food and Supplements

  • Choose organic foods where possible –  eat only the ‘clean fifteen‘ of conventional foods, or at very least, avoid the ‘dirty dozen‘
  • Eat a diet high in phytonutrients (plant nutrients), including lots of nutrient dense herbs and spices.
  • Limit foods that affect absorption of nutrients, which include sugar, coffee and grains.
  • Avoid spikes in glucose and insulin by consuming a lower glycemic index diet to avoid magnesium and chromium depletion.
  • Support cell membranes with a good quality fish oil and/or phospholipid supplement. Dosing and type are guided by your health care professional. Fish oils need to be of high quality, due tot potential for mercury contamination.
  • Support stomach acid and digestive enzyme function, either by supplementation or increasing acidic and fermented foods, as tolerated.

 

Toxins and Medication

Clean up your environment to avoid toxins. This means clean water, clean air, clean cosmetics, and cleaning products. Filter water with a tabletop filter or reverse osmosis unit. A fridge filter or plastic water filter is not sufficient. A HEPA and VOC air filter will remove particulate matter from the air, which is responsible for much of the toxins we accumulate. 

Avoid acid suppressant medications, unless specifically indicated. There are few long term indications for these medications. If you are already using these medications, wean off them slowly with the guidance of a knowledgeable physician to avoid rebound symptoms.

 

Stress

Stress management and calming the sympathetic nervous system improves gut health and decrease nutrient demand. Achieve through meditation, relaxation, exercise, socializing, and acupuncture, among other things.

Find sources of inflammation and toxicity, which deplete nutrients and have functional medicine testing done. This will help individualize your care. When you are feeling like you are doing everything else right but need to get to the root of why you are undernourished, consider the following tests:

  1. Food sensitivity testing
  2. Gastrointestinal/stool testing
  3. Nutrient testing
  4. Heavy metal/chemical testing
  5. Immune system testing

Let’s help you regain your energy and vitality today. Contact us here.

 

Author:

Dr. Michelle van der Westhuizen, MD

 

Nora Kassay-Farkas is the lead Functional Medicine Health Coach and Natural Nutritional Clinical Practitioner at Linden & Arc Vitality Institute. Nora is pleased to provide nutrition consultations and Functional Medicine health coaching to you in your journey to wellness. We sit down with Nora here to gain insight into the role of nutrition in Functional Medicine.

 

How did your path to holistic healthcare begin?

Like many practitioners, my path to holistic healthcare was inspired by a health crisis. After a series of stressful life events thirty years ago, I developed adrenal dysfunction. This left me depleted physically, mentally, and emotionally. At that time, holistic health care was in its infancy in Calgary. There were only a handful of clinics offering complementary health care. While conventional medicine was able to manage many of my symptoms, it was an intuitive holistic herbalist that truly set my healing path in motion. She revealed to me that the mind, body, soul, and spirit are intimately linked. Furthermore, I needed to heal the less visible wounds in my mind, soul and spirit, to heal my broken body. The journey back to health was long but fuelled my passion and desire to study and work in the holistic healthcare field. 

 

Can you tell us a bit about your educational background?

I have always loved the biological sciences and received a BSc in Microbiology, followed by an MSc in Medical Science with a focus on Cardiovascular Pharmacology from the University of Calgary.  Working as a medical research scientist for a number of years, followed by a brief career in Pharmaceutical sales.


I studied and obtained my Holistic Nutrition Diploma from the Canadian School of Natural Nutrition. I have gone on to complete advanced training in Functional Nutrition, Culinary Nutrigenomics, and Autoimmune Disease Dietary Protocols.

 

What excites you about food and nutrition?

My understanding that food is more than energy. It is information.  The nutrients in food contribute to a cascade of events that sends a multitude of signals throughout our bodies.  Not only are these nutrients involved in events such as the synthesis of hormones or triggering the immune system, but they also have the ability to turn genes off or on. It is so empowering to understand that our genes do not necessarily hold us captive. By harnessing the power of food, we can successfully shift their expression to our advantage.

 

What is your favourite part about working with clients?

I receive my greatest pleasure from seeing clients respond favourably to a nutrition program that I have developed for them.  It is incredibly rewarding to play a role in their healing journey and to be witness to their transformation.

 

What are some ways your Functional Nutrition & Functional Medicine Coach training has affected the way you approach consultations?

The Functional Medicine Coach training has provided me with a host of skills that I now routinely employ in my consultations. A new one for me is to gather myself before a consultation with some breathwork or a short meditation. This allows me to clear my head and to refocus my attention so that I can be present both intellectually and emotionally when I meet with my clients.I also employ character strength explorations during consultations.  Identifying that which is core about a client’s personality has proven to be an invaluable tool for revealing how to best guide and share information with them. Possibly the most impactful skill that I now employ is the art of listening. Allowing clients space and time to share their stories, listen to their challenges, and work through the practicalities of dietary and lifestyle interventions ensures that they feel in control and achieve success.  

 

Favourite nourishing foods?

Nora: My favourite nourishing foods are those that I grew up with. As a child of European parents, some of my earliest and fondest memories were of helping my mother in the kitchen preparing traditional Hungarian dishes. I can still smell the aroma of dishes like Chicken Paprika or a spicy Goulash. Foods prepared from scratch and they subscribed to the tradition of nose to tail cooking.  I routinely ate liver, kidneys, and even blood sausage. While I no longer have the time to prepare many of the labor-intensive dishes, the memory of how delicious and nutritious they were remains with me to this day.

 

Favourite nutrition and lifestyle resources?

I love recipe books and am especially drawn to those consistent with my nutritional philosophies. Nourishing Traditions by Sally Fallon, The Longevity Kitchen and the Healthy Mind Cookbook by Rebecca Katz, Healing Spices by Bharat B. Aggarwal, PhD, and the UnDiet Cookbook by Meghan Telpner are a few of my favourites.


To fulfill many of my medical/nutritional interests, I explore websites and listen to podcasts.

 

My Favourite Podcasts

  • Health Means at healthmeans.com  is an online health channel that provides advice from a vast collection of medical experts on a variety of health related conditions.
  • Rhonda Fitzpatrick, PhD: Podcast- Found My Fitness. Rhonda interviews leading researchers working in the fields of nutritional biochemistry, nutrigenomics, longevity and beyond.
  • Peter Attia, MD:  Podcast- The Drive. Dr Attia is a very curious MD interviewing some brilliant thinkers in health and medicine.
  • Katy Bowman: Podcast- Move Your DNA. Katy is part biomechanist, part science communicator, and full-time mover that has educated hundreds of thousands of people on the role movement plays in the body and in the world. She blends a scientific approach with straight talk about sensible, whole-life movement.  

 

My soulful side enjoys the podcast by author and host Emily P Freeman entitled The Next Right Thing and a daily Sacred Meditation from Encounter.com

 

Favourite nourishing practices for your body/skin?

I enjoy ending my day with a soak in an Epsom salt bath while listening to a relaxing audiobook or podcast.  Other nourishing practices for me include lymphatic massage, far-infrared sauna, and weekly manual physiotherapy sessions.


Essential oils are an important part of my daily self-care routine, whether diffused, applied, or consumed.

 

What lights you up?

As cliché as it may sound, it is my relationships that light me up. It is the relationship that I have with God, my family, friends, co-workers and clients that are the driving force behind all that I do and all that I am. 

I have a deep love of learning and enjoy challenging myself by learning new skills both professionally and personally.

 

To book a session with Nora, contact us at [email protected].

Contact Us

587-390-0180

[email protected]

Center 70, #280
7015 Macleod Trail SW
Calgary, Alberta
T2H 2K6

About Us
Learning Centre
Functional Medicine
Services

Linden & Arc Vitality Institute © 2022 | Terms

designed-by-growme

Videos

4 Videos