What's the #1 Food Making you Fat??

Researchers believe that Potato Chips are the biggest culprit for weight gain in the US! The reason that these salty snacks are more responsible for weight gain than desserts and other treats is that people 'can't eat just one'. The average person seems to consume well about the standard serving size, often consuming an entire bag in a sitting. This habit is responsible for an average of a 2lb weight gain every year!

So how do you avoid your salt craving? why not try a moderate portion of popcorn made in coconut oil with a bit of sea salt? or a handful of raw almonds?

If you are a chip-addict, your best bet is to not buy them in the first place so you're not tempted to open the bag!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

The Last 3 months

Wow, I feel like i'm always full of ideas of what I want to blog about, but there has been so little time lately! My hand are certainly full right now with my third child, going back to work, and having moved to a new home less than 2 months ago - there's just never a moment to sit down and blog (never mind a quiet moment to myself!).
Here's just a few things that I wanted to blog about:
1. Microwaves: I have always known that they are not healthy. They kill the nutrients in our foods and create electromagnetic radiation that is dangerous when they are on. Even though I knew all this, I hadn't considered getting rid of mine! Well...during the staging of our old house, we decided to get rid of it for extra counter space, and guess what, we've not returned it to the kitchen in 3 months! I don't miss it, and it's amazing how much better food tastes when you reheat it stove-top or in the oven. We do have a small convection toaster oven that works great for this purpose. I challenge you - try not using it for a week and see if you really need it!

2. Exercise: during the MOST chaotic time of my life I took on a 60 day exercise program - I did it despite every thought and feeling that I didn't want to do it. Something inside of me said 'just do it'. My family supported the decision. I started the 'Insanity' DVD's which are an intense series of workouts that you can do in your home without any equipment. I did them religously starting one month after having my baby. I did them during our move, surrounded by boxes! It really was 'Insanity':) If I hadn't commited to the plan, my exercise would have been sporadic. My point is - there's ALWAYS excuses. I don't want to hear it. You NEED to exercise. You feel better, you get more energy, you sleep better. Period. Do something, whatever works in your life. For me, this works for now - my baby watches me jump around like a lunatic, my boys put on their gear and exercise with me! sometimes they just play around me. That's what my life is like right now, and I do what I can! "Insanity" keeps me sane!!
If you need ideas how to fit exercise into your life, talk to me, we'll figure it out!

Ok, that's it for now! hopefully i'll be posting more frequently in the coming days!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Bean Cookies - who knew??

As I've been off on a short maternity leave with my daughter, I've had plenty of time to watch tv while I cater to my newborn nursing, cuddling, rocking to sleep etc. In fact, I've been watching a LOT of Food Network (one of my favorite indulgences). The other day I watched the Spice Goddess make some lentil cookies. The recipe looked wonderful and I have never used cooked beans in cookies. I decided to give it a try. I didn't have the same green lentils that she used, so in my first attempt at the cookies I used adzuki beans, and the second time I used mung beans. Both turned out amazing. I am assuming any 'small' bean is suitable since they're milder and easier to digest than larger beans. The first time i made the recipe I used an egg like required, but the second time I didn't (I substituted 1 TBSP of ground flax seed in a couple TBSP of warm water) and there was no difference!
These cookies are wonderful. My friend Denise dropped by the day I made them and she would vouch for these tasty cookies:)
These are a wonderful way to sneak beans into your child's diet - they are high in fiber, protein and folic acid.
Here is my recipe:
whisk or use your blender to mix the following until smooth:
1.5 cups cooked beans (green lentils, adzuki or mung)
3/4 cup butter (softened)
3/4 cup packed brown sugar
1 tsp vanilla
1 egg OR 2 TBSP ground flax seed in 3-4 TBSP warm water (let sit 2 min, the add to mixture)

In a separate bowl combine your dry ingredients:
1 cup whole wheat flour (or substitute a gluten-free one)
1 1/4 cup whole oats
1/2 cup flax seeds
1 tsp cinnamon
1/2 tsp salt
1 tsp baking soda
1/2 cup chopped almonds
1/2 cup dark chocolate chips
optional: 1/2 cup pumpking or sunflower seeds

Mix your dry ingredients into the wet ones and mix together until incorporahttp://www.blogger.com/img/blank.gifted. Spoon your mix onto a parchment lined cookie sheet, flatten gently with your hand, and bake at 350F for 22min. Remove from oven and cool at least 10 min - the cookies will harden as they cool so don't overcook them! Enjoy!

Dr. Anna Falkowski
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

It's a Girl!

It's hard to believe that it's been almost 2 weeks since my daughter Clara was born! I know many of you have been asking Renata for details, so here we go!
I was 11 days overdue when Clara finally decided to show up. For me the wait was intolerable. I had been doing all the methods knows to encourage labor, but as the midwives kept reminding me, sometimes babies have their own timeline. This was certainly true in our case. It may have been the fact that our house hadn't sold yet and my younger sons birthday was looming, because Clara waited until the day after Lucian's birthday AND a house offer came in before she showed up! She was finally born on Valentine's day!
I went into labor around 3:30am. We called my parents to pick the boys up, and then we called the midwife to tell her to be on standby. Within 20 minutes I realized my contractions were getting intense, so we called our midwife Andrea back and had her come to the house. We prepped all our things for the homebirth, and let nature take over. With this pregnancy I really wanted to try laboring in the tub, which I finally had a chance to do, and I must say it was WONDERFUL. The warm water caused the contractions to feel less intense, and this was my method of pain management until the last stage of labor, when it became too intense to stay in the tub (roughly 6cm dilated). My entire active labor was 2.5 hrs by the midwives calculation, and Clara was born a healthy 9lb 13oz which surprised us all - she was larger than both my boys! I feel extremely blessed to have had three successful homebirths, and I must say I couldn't have done it without the help of the extremely capable and knowledgeable Barrie Midwives - I have absolute confidence and admiration for this group of wonderful women.
I am now enjoying my short maternity leave with my little girl and my family, and am feeling well - each day feels a little better as I get my energy back and fall into a 'new' routine. Thank you all for your kind words and well-wishes! I'll be seeing you back at the clinic shortly!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Delicious Treats for those with Allergies!

I have meant to post this for some time - we have recently discovered a wonderful allergen-free bakery in Barrie called 'For Goodness Bakes'.
They do the most delicious baking for people with various allergies - egg, peanuts, gluten.
I was lucky enough to sample their cupcakes and raisin bread, and I'm telling you it would have fooled anyone - they were the best cupcakes I've ever had! Anyway, I was thinking of all those patients of mine that are children with allergies, and this bakery would make wonderful treats for those special occasions for them.
There website is http://forgoodnessbakes.ca/

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

The Nesting Phase

I know it's been a little while since the last blog, but I've had lots on my plate in the last month! I'm currently 2 weeks away from my due date and having been working hard to finish up projects, check in with patients, prepare for my home birth, and of course -trying to sell our home! Yes things are a little 'hectic' and stressful to say the least! It's not something I would recommend people take on all at the same time, that's for sure!
It's funny how during this time your natural instincts still can take over and create a 'nesting phase' in preparation for life's big change - the addition of a new member to the family! Yes, I have been cleaning, organizing, cooking, making lists, and stock piling on everything (both at the clinic and at home)!
Should our plan work out, this would be our third home birth, so you would think we'd have it all figured out by now, but I have learned over the years that birth is one of those things that can't quite be predicted - each one is different, just like the child! We only hope to have a safe and healthy delivery, whatever that means for us, and however the plan unfolds (my husband has been reminding me of this).
Anyway, for those that need to contact me, I will be at the clinic until the end of next week (Friday Jan. 29) and then I will be taking a few weeks off with the baby until April. The clinic of course is still open for business with Dr. Sarah and our RMT's maintaining their busy schedules! Should you need supplements, Renata will be happy to help you during our regular office hours!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Cinnamon Buns

I recently came across a cinnamon bun recipe in a magazine, and tailored it to up the fiber. These came out great, and were even gobbled up by my husband who supposedly 'doesn't like cinnamon buns'. Kids LOVED them, and they are low in sugar, so they make a great snack. You can even play around with the type of flour you use - next time i'll try spelt and buckwheat I think. These are great to have on a cold day!

Cinnamon Buns

Dough:
2.5 cups Whole Wheat flour
1 cup whole oats
¼ cup ground flax seeds
1 TBSP baking powder
½ tsp salt
¼ cup brown sugar
½ cup cold butter
1 tsp cinnamon
1 cup almond milk (or other milk alternative)

Filling:
¼ cup brown sugar
4 TBSP melted butter
1 tsp cinnamon
1 cup raisins or mix of chopped dried fruit
½ cup chopped pecans (optional)

Mix dry ingredients together. Cut in cold butter until crumbly. Add milk (may need to add a few more TBSP. if it’s too dry). Transfer to floured surface. Knead with floured hands gently until it’s pliable. With a floured rolling pin (or hands) work into a 10x16 inch rectangle. Spread the topping over entire surface except a 1 inch border along the length. Roll into a long log, sealing the seam. With serrated knife cut into 1 inch rolls. Transfer each roll (lay flat) to a buttered 8 inch square pan. Bake at 400 for 40 min.

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!