Hello Everyone,

We, the team at the Family Practice Centre of Integrative Health and Healing, hope you have been having a wonderful fall so far. This month's newsletter is written by Cynthia Love, our centre's nutritionist. Cynthia has written about the many benefits of fruits and vegetables as well as provided us with a healthy, nutritious recipe in anticipation of the cooler weather.

If you are new to our newsletter, you can find earlier editions on our website at www.fpcihh.com.

Fruit for Thought
Cynthia Love, BA, RNCP, CNP

Your mother told you that an 'apple a day... helps keep the doctor away'. She was right!

Whether our goal is to have more energy, lose weight, or just have better overall health, we need to fuel up the tanks and feed our bodies the right stuff.

Healthy carbohydrates, such as fruits and vegetables, help to prevent chronic disease. They are high in fibre, antioxidants, vitamins, minerals and phytochemicals in the correct combination which helps to balance blood sugar, create better energy in the body and build up our immunity keeping us strong and healthy.

Phytochemicals are naturally occurring substances that give plants their colour, flavour, smell, and texture. Studies have shown that the different colours in fruits and vegetables help to build up our immune systems in different ways. For example, orange foods such as butternut squash, sweet potatoes & carrots, are high in carotenoids and vitamin A which are excellent for the health of our eyes.

Fruits and vegetables provide the body with nutrients necessary for the body to utilize energy especially during times of stress. In addition, studies have shown that a diet that is rich in fruits and veggies will decrease the risk of cancer, cardiovascular disease, high blood pressure and diabetes. One of the best ways to protect ourselves is to consume a variety of fruits and veggies.

Remember, you won't get 'all' of your phytochemicals, vitamins and minerals from a supplement such as a multi vitamin or energy bar. The best way is to find these is in whole, unprocessed fruits and vegetables. So in addition to reaching for the vitamin jar, try eating lots of fresh fruits and vegetables.

Here's a list of some fruits and vegetables and why you would eat them:

Apples
Apples are rich in pectin, a soluble fibre, which helps the body to eliminate cholesterol and also protects against environmental toxins. Apples are also a good source of vitamin C.

Bananas
Bananas are rich in vitamin B6 and they are a good source of fibre, vitamin C, magnesium and potassium.

Grapes
Grapes are a rich source of flavonoids. This is what gives grapes their deep purple pigment. The stronger the colour, the higher the flavonoid content. Grapes are a great source of vitamin C and are great for a quick healthy energy boost.

Strawberries
Strawberries, like other berries, are famous for being high in phenols, a phytonutrient. They also serve as potent antioxidants that have repeatedly been shown to help protect cell structures in the body and to prevent oxygen damage in all of the body's organ systems. Strawberries' unique phenol content makes them a heart-protective fruit, an anti-cancer fruit, and an anti-inflammatory fruit, all rolled into one.

Pears
Pears are a great source of vitamin C and copper which help to protect cells from oxygen related damage due to free radicals. Both of these nutrients are critical for good immune function by helping to stimulate white blood cells to fight infections.

Broccoli
Broccoli is abundant in vitamin C, beta carotene, vitamin K, vitamin A and fibre. Broccoli is a powerful antioxidant that is believed to prevent damage to cells caused by free radicals.

Carrots
Carrots are an excellent source of antioxidant compounds and contain the highest source of the pro-vitamin A carotenes. Antioxidant compounds found in carrots help protect against cardiovascular disease, cancer and also promote good vision

Asparagus
Asparagus is high in folate (unofficial B vitamin) and potassium which play a crucial role in cardiovascular health. Asparagus also contains inulin which encourages the growth and activity of friendly bacterial in the large intestine, leading to increased immunity.

Blueberries
Blueberries contain bioflavonoids called anthrocyanins, this is what gives them that rich blue colour which helps premature aging. Blueberries are also full of fibre, vitamin A, C, iron and folic acid

So remember, when you're planning your weekly meals... don't forget to include lots of fresh fruit and vegetables into your diet!! Your body will thank you.

Recipe

Speedy Tomato-Basil Lentil Soup

Ingredients:

  • 1 onion, finely chopped
  • 2 Tbsp olive oil
  • 1 cup red lentils
  • 4 cups vegetable or chicken stock
  • 28 oz can diced or crushed tomatoes
  • 1 stick of wakame seaweed (cut up into very small pieces)
  • sea salt and freshly ground pepper to taste
  • 2 Tbsp dried or fresh basil finely chopped

Directions:

In a soup pot, sautee the onion in olive oil over medium high heat. Add the lentils and stock. Cover, bring to a boil, then reduce heat to medium-low and simmer for 20 minutes. Stir in salt, pepper and basil and serve.

We hope you continue to enjoy the newsletter. Please feel free to forward it on to your family and friends. If they would also like to receive our newsletter they can email us at fpcihh@magma.ca .

With Warm Regards,
Steve Cagalj, Registered Massage Therapist
Raffaele Filice MD, Integrative Medicine Consultant and Healer
Esther Konigsberg MD, Integrative Family Physician
Cynthia Love, Registered Nutritional Consulting Practitioner
Tracy Malone, Naturopathic Doctor
Hugo Ramiro, Chinese Medicine Practitioner
Conrad Sichler MD, Integrative Family Physician
Maralyn Wilson, Psychotherapist and Reiki Practitioner