The Goods on Basil!

Did you know that basil can beat breakouts? It’s true. Basil oil is a miracle worker when it comes to blemishes. Boil fresh basil for about 10 minutes, let cool, apply directly to the trouble spot, rinse and repeat twice daily. This iron-rich antioxidant is also a natural anti-inflammatory and a good source of vitamin K which helps our body heal wounds. Use it in pesto, to make basil-infused olive oil or as an interesting twist on drinks and desserts.

Dr. Ashely Gordon is a Squamish-based Naturopathic Physician and owner of Garibaldi Health Clinic, an integrative health care facility offering safe and effective care including Naturopathic Medicine, Traditional Chinese Medicine, Acupuncture, Homeopathy, Massage, Midwifery and Physical Therapy. Dr. Gordon’s treatments focus on the whole person, from the physical and mental to the emotional and spiritual realms. To learn more about what Naturopathic Medicine can do for you, or to make an appointment, visit www.garibaldihealthclinic.com or call 604 898 1999.

The Goods on Mango!

There are plenty of reasons why you should be incorporating more of this brightly coloured fruit into your diet. Mangoes have been known to help clear your skin, keep diabetes under control, aid digestion and support weight loss. Just one cup of mango contains high levels of the antioxidants vitamin A and C as well as vitamin B6 which helps keep our hearts healthy. Chop it up in smoothies and salsas or blend them with yogurt and freeze for a delicious summer snack. 

Dr. Ashely Gordon is a Squamish-based Naturopathic Physician and owner of Garibaldi Health Clinic, an integrative health care facility offering safe and effective care including Naturopathic Medicine, Traditional Chinese Medicine, Acupuncture, Homeopathy, Massage, Midwifery and Physical Therapy. Dr. Gordon’s treatments focus on the whole person, from the physical and mental to the emotional and spiritual realms. To learn more about what Naturopathic Medicine can do for you, or to make an appointment, visit www.garibaldihealthclinic.com or call 604 898 1999.

When in Rome, Eat Like a Local

Aloha! I’m writing this message to you while sitting on the lanai, looking out over
Waikiki beach. My trip inspired me to write to you about taking the opportunity when on vacation to try new foods. It’s timely with kids finishing up school and summer vacation starting.

We humans are omnivores. Our bodies are healthiest when we enjoying a wide variety of foods. So trying new foods when on vacation is good for us.

In addition, if you’ve got a picky eater, it’s a fantastic opportunity to role model being open to trying new foods. You’re constantly asking your child to try new things. Now it’s your turn to lead the way.   

Tying the local foods are a part of exploring new destinations and new cultures. I’ve known picky eaters who refuse to try new foods at home to get in the spirit of discovery and try new things on vacation.

Fantastic places to find local foods are at farmers’ markets, farm gates, and local grocery stores. Do a little Google searching or ask your concierge about farmers’ markets and farm tours. 

In case you’re wondering, yes, I do practice what I preach. This trip I’ve eaten Hawaiian-grown pineapples, papayas, mangos and lychees bought at a farmers’ market. Yes, I’ve eaten all of these before. But eating ones that were picked fully ripe the day prior is like trying these for the first time. I also tried noni, kava, li hing pineapple and spam musubi, all for the first time. I liked the noni and li hing pineapple. I didn’t care for the numbing effect of the kava. But, surprisingly, I did like the spam musubi, especially the spam and egg version. It makes the perfect post-surf snack.

I encourage you to take a “when in Rome” approach when on vacation and try new foods. You may find new favourites.  And if you don’t like what you try, you’ll at least have more stories to tell!


Kristen Yarker, MSc, RD helps moms and dads support your picky kids to get good nutrition today…and instill a life-long love of healthy eating. After 7 years of moms asking for help with their eating too, Kristen created 40 Days to a Healthier, Happier You women’s weight loss program. Find out more at www.KristenYarker.com


www.KristenYarker.com
www.Facebook.com/KristenYarkerNutrition
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The Perfect Afternoon Snack (for Adults)

It’s not just kids who need snacks. We adults need them too. Why? It takes approximately four hours to digest food and start getting hungry again. Planning a healthy snack between lunch and dinner can prevent that late afternoon hungry-angry feeling (commonly called ‘hangry’).

‘Hangry’ is created by low blood sugar. Your low blood sugar will also cause you to search out (i.e. crave) sugary, fatty, salty foods. It’s a natural reaction, not a lack of will power.

The secret to healthy eating is prevention. Prevent becoming ‘hangry’ (and heading straight to the convenience store for processed foods) by planning a healthy snack before you get to that point.

So what’s the perfect snack? In truth, there isn’t just one perfect snack – one size doesn’t fit all when it comes to nutrition.  Here are the elements of three styles of snacks. One of which will likely be the perfect fit for you.

Option 1: Just Produce 

This is best if you have a relatively short time between lunch and dinner. Or, if you are very sedentary and don’t need any more calories from a larger snack. A piece of fruit or some raw veggies may be just enough to tie you over for about an hour until dinner.


Option 2: Produce + Protein

This more substantial snack provides both some quicker energy from the fruit and veggies and some longer, slower burning energy to keep you going for a few hours. This is my personal mid-afternoon snack. Here are some fantastic combinations to use as inspiration:

·         Strawberries and edamame

·         Carrot sticks/ baby carrots and hummus

·         Apple slices spread with almond butter


Option 3: Produce + Protein + Whole Carbs

This option is so substantial that it’s practically a mini-meal. Most of us don’t need this much food at snack time. But if you’re very active and/or in your young 20’s, it might be a good fit for you. Some ideas for inspiration:

·         Smashed avocado on rye crackers with a handful of cashews

·         Natural peanut butter and banana sandwich made on sprouted grain bread.


Kristen Yarker, MSc, RD helps moms and dads support your picky kids to get good nutrition today…and instill a life-long love of healthy eating. After 7 years of moms asking for help with their eating too, Kristen created 40 Days to a Healthier, Happier You women’s weight loss program. Find out more at www.KristenYarker.com


www.KristenYarker.com
www.Facebook.com/KristenYarkerNutrition
Instagram: @KristenYarker
Twitter: @KristenYarker
Pinterest: KristenYarker

The Goods on Zucchini!

There are a number of health benefits when it comes to this dark green summer squash. Zucchini is packed with plenty of vitamins and minerals including vitamin A, vitamins B1, B6 & B2 and vitamin C which helps lower cholesterol and reduce high blood pressure. Zucchini also contains folate which makes it a great choice for pregnant women. If you already have a spiral vegetable slicer, raw, spiralized zucchini noodles are quick and easy to make, offering a healthy alternative to traditional pasta. 

Dr. Ashely Gordon is a Squamish-based Naturopathic Physician and owner of Garibaldi Health Clinic, an integrative health care facility offering safe and effective care including Naturopathic Medicine, Traditional Chinese Medicine, Acupuncture, Homeopathy, Massage, Midwifery and Physical Therapy. Dr. Gordon’s treatments focus on the whole person, from the physical and mental to the emotional and spiritual realms. To learn more about what Naturopathic Medicine can do for you, or to make an appointment, visit www.garibaldihealthclinic.com or call 604 898 1999.