Joy McCarthy is a certified Holistic Nutritionist and founder of the hugely popular healthy living blog www.joyoushealth.com . She is the author of the Canadian bestselling book Joyous Health: eat and Live well Without Dieting. Her second book, Joyous Detox, comes out in December 2016.

I recently was sent a copy of the salad guide from Joy.  And since I am a figure athlete and I am in prep for a November show I have found it very useful in changing up my greens daily. The guide has beautiful pictures and the directions are easy to follow!

Get your free copy of Joy McCarthy's latest ebook, the 7-Day Sensational Salad Guide. It features seven all-new, exclusive recipes chock-full of superfoods, plant-based nutrition and all-around goodness! Something I know you probably appreciate.

Download your free copy at  http://www.joyoushealth.com/salad-guide/

CYREX ARRAY 2 PROVIDES CANADIAN CLINICIANS CUTTING-EDGE TECHNOLOGY FOR ACCURATE
ASSESSMENT AND MONITORING OF INTESTINAL BARRIER FUNCTION 

 Cyrex Laboratories, a clinical laboratory specializing in functional immunology and autoimmunity, offers Array 2, an intestinal antigenic permeability screen. The Array 2 is the most advanced test on the market to accurately measure intestinal permeability or “leaky gut” as well as assess systemic Lipopolysaccharides (LPS)—a byproduct of bacteria. The Array 2 is unique among clinical testing in its ability to identify the route of damage occurring in the intestinal barrier.

Knowing the pathway of degeneration helps the practitioner narrow his/her focus in identifying the triggers causing damage and choose the most effective gut healing protocol for the patient. Dr. David Perlmutter, a renowned neurologist and leader in preventative medicine who recently released the New York Times Best Seller Brain Maker, said, “I consider the Cyrex Array 2 to be the most effective laboratory study available for evaluating gut permeability.”

Array 2 is recommended for patients who have food sensitivities, abnormal immune cell count and function, or who present multiple symptoms suggestive of autoimmune disorders, such as chronic fatigue, joint pain, skin issues and/or cognitive impairment.  Because of the significant correlation between the gut and brain barriers, Array 2 can also be used in combination with Cyrex’s Array 20, a potent tool for assessing permeability of the blood brain barrier.

"With gastrointestinal barrier integrity being a causal mechanism for so many autoimmune and metabolic diseases, there has never been a more important time for those practicing to quantify what is being observed clinically,” says Dr. Randall Gates, D.C, D.A.C.N.B. and Board Certified Chiropractic Neurologist and Dr. Martin Rutherford, D.C., C.F.M.P and Certified Functional Medicine Practitioner. “Simply, the Cyrex Array 2 allows us as practitioners to ascertain and demonstrate to patients the problem at hand.”

Physicians and other licensed healthcare professionals, as well as patients, interested in learning more about Array 2, 20 or any of the Cyrex Arrays that are part of the Cyrex System, are encouraged to visit www.joincyrex.com for additional information.

About Cyrex Laboratories
Cyrex is a clinical immunology laboratory specializing in functional immunology and autoimmunity. Cyrex offers multi-tissue antibody testing for the early detection and monitoring of today’s complex autoimmune conditions. Cyrex develops innovative testing arrays through continuous collaboration with leading experts in medical research and clinical practice. Cyrex technology is built on four pillars of excellence, including the antigen purification system, optimized antigen concentration, antigen-specific validation and parallel testing technology. Cyrex is a CLIA licensed laboratory based in Phoenix, Arizona and holds a Medical Device Establishment License in Canada.

Inflammation: Why Food Matters

Did you know that inflammation is a component of the vast majority of diseases? It originates in the gut with an autoimmune reaction that advances into systemic inflammation.  Examples of chronic inflammation diseases include cancer, arthritis, heart disease, chronic peptic ulcer, and Crohn’s.

Unfortunately, doctors have a tendency to prescribe medication instead of figuring out the original source of the problem. Why is this an issue? Because taking medications only blocks the inflammation, it doesn’t quell the disease process.  Inflammation is the body’s way of defending itself, and for acute diseases it is beneficial, but for chronic diseases it exacerbates the problem.

Dr. Lanae Mullane, the Director of Nutrition at LifeSpan medicine is a huge proponent of helping treat inflammation by changing one’s diet.  That’s correct, food matters. Everyone reacts to food differently, so why do doctors give blanketed statements about what to eat? To put it bluntly, they shouldn’t.

When clients come to see Dr. Mullane, blood is drawn to see which foods cause that specific person inflammation.  Foods are then put into three categories: green, yellow, and red.

Green foods are what the client should focus on eating, yellow are neutral, and red are foods that should be avoided.  Dr. Mullane always suggests strictly eating what’s on the green card for 4 weeks, and then slowly (one by one) incorporating foods on their yellow card to see if it causes inflammation.

For more information on inflammation and why food matters please visit www.lifespanmedicine.com. If you would like to speak with expert nutritionist Dr. Mullane and for all press inquiries contact Brooke Cockrell at brooke@kipmorrison.com or 818.209.3800.

ABOUT LIFESPAN MEDICINE

LifeSpan medicine is an integrative, functional medical practice with a team of doctors that offer the most advanced technology for non-invasive medicine. The practice has two locations in Santa Monica and Dallas. Clients range from the average person looking to be healthier to NFL, NBA, and Olympic athletes to movie stars and Fortune 500 executives.

ABOUT DR. LANAE MULLANE 

Dr. Lanae Mullane conducts individual consultations and assessments to identify deficiencies and imbalances and customizes plans involving lifestyle modifications, diet, supplementation and exercise. Her clients include families, executives, athletes and young professionals looking to perform and be their best.  She helps each client reach any nutrition or health goal they may have from weight loss, to more energy, less inflammation or just feeling and looking better overall.  She utilizes her expertise in the kitchen to provide specialized menus and recipes to fit each clients’ individual preferences, food sensitivities, biochemistry, and overall lifestyle.

Canadians embrace food – we value family traditions, recipes passed down through generations, global trends and show a lot of heart for our local producers.  For almost 150 years, Catelli pasta has grown up with Canadian families through a shared passion for food – not to mention a shared birthday, a proud heritage and strong ideals.  And like our country, Canadian families have evolved.  Blended, single-parent and multi-ethnic families are part of our modern mosaic and match our evolving tastes and preferences – from locally sourced yet globally influenced, to simple, healthy and trusted ingredients.  But what has stayed the same is our love of pasta.  That's why leading up to this special anniversary year, Catelli along with three celebrated Canadian chefs – Cory Vitiello, Martin Juneau and Michael Allemeier – are taking a journey with Canadians to explore this universal food and its relationship with families across Canada today.

And there's no doubt we love our pasta. Case in point, almost 9 in 10 households have it in their cupboard. What's more, it's a 'real' food in an industry striving to meet the demands of today's health-minded Canadian families. So what do Canadians love about it?

Quite simply, pasta makes us feel good. In fact, three-quarters of Canadians said they feel relaxed cooking pasta because it's easy meal making or like that it offers so many options, most strongly felt by Ontarians at 82 per cent.* Other feelings cooking pasta evokes?  Nearly a third of Canadians say experimenting with new pasta recipes makes them feel excited and half of Canadian parents in particular, feel confident they can create a good meal when cooking pasta.*

"It's not surprising that cooking pasta makes us feel good, and we get excited to experiment with it," says Montreal chef and Dad to two, Martin Juneau.  "Families today really value the 3 E's of a pasta meal – easy, efficient and enjoyable.  It's why I'm excited to start talking with Canadians about its place in their homes.  Food has never been a more talked about subject and pasta offers us a range of meal options and nutritional benefits – not to mention that its simplicity gives us back the gift of quality family time, one of the biggest challenges we struggle with today."

In fact, when it comes to the role pasta plays in Canadians' lives, the majority say it means less kitchen time because of its easy prep or that it provides a lot of options for their family.* Health is important too.  Almost half say pasta is a healthy meal option due to its simple ingredients and the fact that it can be further paired with 'good for me' ingredients.*  And with healthier pasta options such as Catelli Smart®, with its very high source of fibre, Catelli® Gluten Free and 100% whole grain Catelli® Healthy Harvest®,  serving this quality, delicious meal to the family is adding to the good feeling too.  Six in 10 parents with kids in the household shared that pasta makes their kids happy or their family feel fueled.*

"There isn't a typical Canadian family anymore – and few of us would say our lifestyles are typical," says Doyle Brown, Senior Brand Manager, Catelli.  "Just like Canadian families, pasta has become such a versatile food with so many ways to experience it – we're moving away from the traditional view of it as just an Italian meal. Canadians also have a lot to do with the many ways we enjoy pasta today – whether it's a fresh spin on an old favorite or something completely new and inventive."

Look no further than our quest for recipes.  In 2015, Spaghetti Bolognese was the 7th most searched recipe by Canadians according to Google Trends, with lasagna in close pursuit in 9th.  And breakout recipe searches have recently included everything from 'one pot pasta' and 'pasta bake' to 'pesto pasta' and 'basil pasta'.**  Additionally, our love of local means we're cooking more with real, simple ingredients grown or raised close to home and available in local grocers or farmer's markets.

"The popularity in using fewer and fresher, local ingredients is helping build pasta's quality reputation," says Toronto Chef Cory Vitiello.  "Canadians are learning they don't have to be trained chefs to get creative with their pasta dishes, and I'm looking forward to seeing what they've been up to in their kitchens!"

Yet, Canadians don't shy away from practicality either.  The top two reasons Canadians add pasta to their shopping lists include: how easy it is to make a pasta meal (59%) and how affordable pasta is (48%).* Whether a bustling family household or a single individual, pasta remains one of the most reasonable meals on the market. And, the taste factor is never far behind – 4 out of 10 say they just can't live without it!*

"Pasta has a special place in Canadian households – and what makes it special is different for every family," says Chef Michael Allemeier.  "It's a comfort food, an easy meal time win, a quick dinner fix and a crowd-pleasing entertaining option – and the recipe options are really endless. Look how butternut squash provides a delicious twist to meat lasagna or how fresh goat cheese and pesto puts a new spin on spaghetti."

The Catelli Pasta Journey

The Catelli team is hitting the road in 2016 to learn more about how today's Canadian families are enjoying pasta and inviting them to share their stories, their recipes and even their pictures at #CatelliFamilies. This spring, a video series documenting some of these stories will be introduced and a new collection of recipes inspired by our modern taste preferences – and featuring favourites from chefs Cory Vitiello, Martin Juneau and Michael Allemeier, will be available at www.catelli.ca.   The majority of Catelli pastas – including 100% whole grain Catelli® Healthy Harvest® and fibre rich Catelli Smart® – are not produced with ingredients that have been genetically modified.

About Catelli Foods Corporation

Catelli is a Canadian pasta company founded in Montréal, QC in 1867.  It holds the ranking of #1 Canadian pasta brand and is the leader in the health and wellness pasta segment.  With more than 75 products available in its line-up today, including Catelli Smart®, Catelli® GlutenFree and Catelli® Healthy Harvest®, Catelli offers pasta made from simple, wholesome ingredients for every kind of family taste and preference.

About the Research Study: 

A study of 300 Canadians was completed online between December 3 – December 8, 2015 by Environics Research.

Coco Joy - Enjoy the Holidays Without Sacrificing Those Classic Treats

The holiday season tends to be filled with delicious food, family gatherings and endless indulgences. It can be easy to overindulge on tempting sweets, so this season try something new with a fun, healthy twist on the classics by using coconut oil, coconut water and milk water from Coco Joy, first all-natural portfolio of coconut products.

• Coconut Oil: Deemed a superfood, coconut oil is the perfect substitute for butter, margarine or shortening and also (melted) in any recipe that calls for oil. Coconut oil is almost 90% saturated fat, but don’t let this scare you. The saturated fat in coconut oil is called lauric acid, a medium-chain saturated fatty acid that appears to have a more neutral effect on heart health when compared to longer-chain saturated fats found in meats and dairy products.
• Coconut Water: Coconut water provides nutritional values while also being a more satisfying alternative to plain water. Because coconut water is rich in potassium and magnesium, and naturally loaded with electrolytes, it is a great alternative to unhealthy sports drinks as well. Compared to other coconut water brands, Coco Joy is fat and cholesterol-free and has fewer calories, less sodium, no added sugar and no preservatives.
• Coconut Milk: For those with dietary restrictions, coconut milk is a delicious alternative to traditional milk. Coco Joy Coconut Milk contains no dairy, lactose, soy, gluten or casein and is vegan friendly, thus a perfect substitute ingredient in recipes and equally satisfying on its own.

Below is a round-up of delicious holiday treats using Coco Joy Coconut Oil, Coco Joy Coconut Water and Coco Joy Coconut Milk,--

Hot Coco {Joy}

Ingredients:

1 ¼ cup Coco Joy Coconut Milk; Divided

¼ cup Unsweetened Natural Cocoa Powder

¾ cup Coco Joy Coconut Water

3 tbsp. Sugar

½ tsp. Vanilla Extract Pinch of Sea Salt

½ tsp. Coco Joy Coconut Oil

Directions: In a small saucepan, whisk together cocoa powder, coconut sugar, salt, coconut oil and half of the coconut milk until well blended. Whisk in the remaining coconut milk until smooth, then whisk in coconut water until blended. Bring mixture to a simmer over medium low heat, whisking occasionally. Whisk in vanilla. Divide between two mugs. *Add ½ cup of Coconut Rum to spike your hot chocolate!

Santa’s Helper Eggnog

Ingredients:

4 cans Coco Joy Coconut Water

6 eggs yolks

½ cup sugar

2 tsp. pure vanilla extract

8 oz spiced rum

Ice

Cinnamon

Coconut flakes

Directions: Bring coconut water to a simmer in a medium pot over medium high heat. Whisk together egg yolks, sugar and vanilla in a bowl until smooth and pale. Gradually whisk half the hot coconut water into the egg mixture, then pour into pot with remaining coconut water. Cook over medium heat, stirring, until thick and mixture nearly coats the back of a wooden spoon, 2-3 minutes. Pour through a fine strainer into a bowl. Stir in rum and refrigerate at least 3 hours and up to overnight. Pour into a pitcher, serve over ice and garnish with coconut flakes and cinnamon.

Jolly Santa’s Cookies 

Ingredients:

¼ cup Coco Joy Coconut Oil

2 Eggs, lightly beaten

1 cup Desiccated Coconut Flakes

2 tbsp. Brown Rice Flour

1 ½ cup Peanut Butter

1 tbsp. Coco Joy Coconut Milk

¼ tsp. Sea Salt

100g Dark Chocolate, cut into chunks

¾ cup Sugar

Directions:  Preheat oven to 320 degrees Fahrenheit, and line a baking sheet with baking paper. Combine Coco Joy Coconut Oil and coconut in a small frying pan over medium heat. Cook, stirring often, until coconut is light golden brown. Set aside to cool for at least 10 minutes. In a large bowl, combine peanut butter, white sugar, coconut sugar, eggs, Coco Joy Coconut Milk, brown rice flour, and salt; stir until completely combined. Add coconut mixture, mix well. Drop by tablespoon onto prepared baking sheet. Press a chunk of chocolate onto each cookie. Bake until cookies are golden on the bottom, 10-14 minutes. Let cool on baking sheet for a few minutes before transferring to a rack to cool completely.

Naughty (Almond) and Nice (Apple) Cake

Ingredients:

1 ½ cup Whole Almonds

2 tsp. Almond Extract

¾ cup Sugar

½ cup Coco Joy Coconut Oil

1 tsp. Cinnamon

½ tsp. Sea Salt

½ Red Delicious Apple; thinly sliced

2 tbsp. Brown Rice Flour

½ cup Sliced Almonds

2 tbsp. Corn Flour

2 tbsp. White Sugar

1 tsp. Baking Powder

3 Eggs

Directions: Preheat oven to 356 degrees Fahrenheit. Grease an 8-inch spring form pan with coconut oil and line bottom with greaseproof paper. In a food processor, combine almonds, sugar, and salt. Blitz until almonds are very finely ground, about 30 seconds. Add cinnamon, brown rice flour, corn flour and baking powder; pulse until they are mixed through. Add eggs and almond extract; process until a think batter forms. Pour in coconut oil and process until batter is well combined, about 20 seconds. Scrape batter into prepared pan. Arrange apple slices over the top. Sprinkle evenly with sliced almonds, then with white sugar. Bake until a toothpick inserted in the center comes out clean, 45-50 minutes. Let cool in pan for about 20 minutes before serving. Run a knife around the edge of cake before removing sides.

Snowball Truffles 

Ingredients: 

¾ cup Raw Unsweetened Cacao Powder

2 cup Raw Almonds

¼ cup Raw Cashews

½ cup Maple Syrup

¼ cup Coco Joy Coconut Water

1 Heaped tbsp. Coco Joy Coconut Oil

Pinch of Salt

Coating Options: Crushed Almonds; Cacao

Directions:  In a food processor on high speed, combine all ingredients and blend until you have a thick batter. Shape into small balls about 1 inch in diameter; roll in desired coating; place on a plate. Cover and keep in the freezer until ready to eat.

I’ve heard so many people say that they can eat what they like because they work out. The reason they usually say this is because of the concept that calories in vs. calories out will help you lose weight. While that’s true, what you put into your body really does matter, whether you exercise or not. Let’s take a look at why nutrition is the most important part of health and fitness:

Your Body Composition

While you might technically ‘lose weight’ from exercising and eating what you want, you
won’t change your body composition. You’ll probably just become something called skinny fat. This means you still have a high body fat percentage (unhealthy and podgy) even though your actual frame has gotten smaller. When you change your body composition, you lose fat and build muscle in all of the right places, giving you an all round tighter and fitter appearance. You can only change your body composition if you’re eating the right foods at the right times. Organic whey protein powder is a brilliant supplement for after a weight workout. Much better than a burger and chips!

Health

Many people take on an ‘if it fits your macros’ approach. This means they can pretty much eat whatever they like providing it fits into their set protein, carbohydrate, and fat intake. Burger and chips included! While this may work for some people, it won’t work for all. Plus, you need to consider the health aspects of things too. If you want to be healthy and not just look it, you need to eat like it!

Fuel

The food we eat is fuel. It’s as simple as that. It keeps us going and allows us to go about our day with ease. More people need to look at food as fuel, rather than as a way to pass the time. You can still enjoy your food, but its main purpose shouldn’t be enjoyment. Having a treat every once in a while is so much better than having them every day. Each time you eat something, ask yourself whether it’s beneficial to your body. Is it nourishing you and fueling you? If not, you should re-think your food choices.

image from Flickr

Cravings

We all get cravings from time to time. We’re only human! Fitness professionals love chocolate and doughnuts like everybody else. However, the body will get more cravings for what it eats most of. If you get into a consistent routine with vegetables, you’ll find yourself wanting to eat more of them. If you get into a routine with chocolate and crisps, then you’re going to want more of them too. It’s a vicious cycle. You need to break bad habits and introduce new ones to really make a change to your body!

Hopefully, you now see why nutrition is the most important part of health and fitness. Staying active is important, but if your diet isn’t on point you won’t get very far. Don’t listen to people who say they can eat pizza everyday and stay in shape!