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Healthy snack ideas for children

August 7, 2016

Healthy Snack Ideas for children
Mid-morning and mid-afternoon are likely snack times- times your child will need refuelling in order to continue being attentive in school or active on the playing field. In keeping with your wholesome meal offerings, prepare snacks that are nutritious and based on grains, fruits, vegetables, and small amounts of protein. Avoid highly refined, sugar-laden foods that don’t provide necessary nutrients.
The following are some ideas for healthful snacks to offer your child.

⎫ Almond butter and celery
⎫ Vegetables and onion dip
⎫ Almond butter
⎫ Vegan “TOONA” wrapped in a whole wheat or corn tortilla ( ask me for a recipe)
⎫ Rice pudding, chia pudding, healthy vegan yogurt ( see my recipes )
⎫ Ezekhiel or spelt bread with sesame seed butter or other nut butters
⎫ Rice cakes with or almond butter and home made apple sauce
⎫ Millet or rice toast with nut butters
⎫ Almond cheese or Walnut hummus with celery, carrots, cucumbers
⎫ Healthy vegan yogurt (coconut is available) with fresh fruit and nuts
⎫ Baked apples with cinnamon
⎫ Carrot sticks with hummas
⎫ Fruit sticks or fruit kabobs
⎫ Organic !!!Corn on the cob only
⎫ Mini pizzas (spelt pita dough topped with tomato sauce, vegetables, and Daiya vegan cheese)
⎫ Cookies made with honey, maple syrup, or coconut nectar, vegan truffles
⎫ Smoothies (vegetable or fruit smoothie),
⎫ Organic home made carrot and apple juice or green juice
⎫ Fruit freezes (fruit, ice, and a dab of honey, mixed in a blender)
⎫ Homemade applesauce and nuts
⎫ Almond butter on small slices of fruit
⎫ Hummus and raw crackers ( you may get them Health Food Stores0
⎫ Dry fruits, raisins, cranberries, black currents,
⎫ Nuts : almonds, pecans, brazil, walnuts pistachio- all raw and previously soaked.


Download Children’s health workbook


Biomeridian Health Assessment test

August 7, 2016


What is Bioenergetic Health Assessment Test?

Bioenergetic Health Assessment Test is also called electrodermal screening. Discovered and developed by Dr. Voll, a German physician in the early 1940’s. It is a professional computerized health testing system that allows to conduct an interview with the body. The electrodermal system I use at Zawada Health is called MSAS Professional. The MSAS reads a galvanic skin response through the Chinese acupuncture meridian points located on the hands and feet. These points are more electrically conductive than other points in the surrounding tissues. The meridian theory is the study of physiological functions and changes along these energetic pathways and the related organs located on these pathways and it is a guiding principle for clinical practice of Acupuncture in Traditional Chinese Medicine. The electrodermal test provides a measurement of your individual energetic and organ profile. There are no needles or puncturing of the skin involved A low level electric stimulus is passed through the body while the client holds a brass handle in one hand. A reading is taken for each point and stored in the computer. The reading above 55 indicates an organ being stressed and working over it’s capacity. A reading below 45 signifies organ being weak and inefficient. The MSAS can also determine the body’s electrical reaction to many of the stress producing substances and influences of modern day living. We can use the test results to address certain imbalances and concerns by supporting and nourishing the affected organs through diet, lifestyle changes, proper supplementation and physical therapies, such as: Acupuncture, Bowen Therapy and other modalities. An individualized program for each person can be developed.

Accurate and professional interpretation of the test results are offered after the test is completed and an individualized program for each person can be developed. This test is not intended to diagnose or treat diseases, but rather serves as a guideline to develop comprehensive, individualized program. The awareness of your present condition will enable you to become increasingly involved with your health and get more in tune with your body.

When the body is not properly nourished and is unable to eliminate waste it starts to become inflamed , painful, feeling heavy and generally unwell. Dietary changes and removal of food irritants that imbalance your organs are the main focus in treating chronic conditions after being tested with Biomeridian Health Assessment Test. It is evident to health care practitioners that many or rather most chronic conditions are related to improper or incomplete digestion and elimination caused by food intolerances.

The purpose of Bioenergetic testing is not to diagnose, but rather assess a profile of your present condition. The test results and the results of nutritional analysis serve as a guideline to develop an individual program that will enable you to become increasingly involved with your health and in the process of doing so become vital again..

It is not how long you live, but how well you feel during your life.


Adrenal Fatigue and Ashwaganda Herb

August 7, 2016

Adrenal Fatigue and Ashwaganda Herb-a powerful rejuvenating tonic.
By Dr. Bernadette Janczak, ND

My favourite herb to use in my practice is Ashwaganda. It is an “adaptogenic” herb that means being able to improve ability to withstand stress.
Stress is a very common cause of acute and chronic ailments from anxiety attacks to tiredness and joint or muscle pain. The stress is always there and we can’t really run away from it, but we can support our adrenal glands with herbs like Ashwaganda to minimize the negative effects of it on our body.

Ashwaganda is sometimes called “Indian Ginseng”, as the uses of both herbs are very similar, only Ashwaganda is much milder and less stimulating. Botanically, Ashwaganda and Ginseng are completely different.
Ashwaganda can be used as a rejuvenating tonic after debilitating diseases, because it is the most nourishing super food. It improves the body’s physical energy, strengthens the immune system to prevent colds, flu’s and even more serious infections.
Although, Ashwaganda is improving adrenal function and increases energy, it doesn’t prevent us from sleeping. Being supported by Ashwaganda, the body adopts to daily stresses preventing weakening of such an important organ like Adrenal gland. It actually helps the body to relax and fall asleep, therefore it is used for Insomnia.

Other benefits of Ashwaganda are: reduction of cholesterol, increase of Hemoglobin, enhancement of fertility and sexual function for both women and men.

Use the organic powder form of Ashwaganda-one teaspoon one to two times daily in hot water, shakes or almond milk.
It also come in a form of tea. Use 1 tsp of Ashwaganda tea to one cup boiling water. Steep for 7-10 minutes. Just sit and relax with your daily dose of this wonderful drink.

Ashwaganda is very safe if taken as prescribed by your ND. It has mild sedative effects, so a little caution if you are taking prescription drugs-sedatives, as it may potentiate its effects.


The Role of Immune System

November 17, 2015

The Role of Immune System

 The Immune System protects us from invasion of bacteria, viruses, Candida, therefore it protects us from becoming sick.

If we do become ill, the Immune System quickly organizes an army of white blood cells to come and help the organs to heal. If the Immune System is too weak to help in your recovery, some of the defected cells get unnoticed. These cells have damaged DNA. Their genetic material is no longer compatible with our own DNA. These unnoticed cells have the ability to multiply in an uncontrolled rate that can’t be turned off. Soon a cluster of undifferentiated cells develops  that may lead to cancerous growth.

Weak Immunity also leads to development of other chronic condition from Chronic Fatigue Syndrome, Fibromyalgia, Rheumatoid Arthritis and a range of inflammatory conditions.

Any damage (mutation) to our DNA leads to weakness in the Immune System.

 What causes damage to our DNA?

 chemicals (example: mercury in vaccinations is a neurotoxin that causes damage to our nervous system)

-GMO food – Glyphosate

-excessive Electromagnetic field exposure ( microwaves, wireless )

-mineral deficiency

-stimulants ( coffee, alcohol, sugar, tobacco, drugs )



All of these stressors cause acidic cellular environment that causes deprivation of oxygen in the cells

What should we do to protect ourselves from getting sick?

 We have to strengthen our Immune System, so it can fight for us and heal us from the inside out in acute or chronic conditions.

Follow these basic steps:

Balance your ph

-eat more vegetables, sprouts and fruits

-increase sea weed intake to obtain more Omega 3 fatty acids

-drink alkaline juices and smoothies

(juices flush old and dead cells out of your body and help to dissolve heavy  build ups of toxic matter and calcifications)

-increase Enzyme and Probiotic intake!!!

-increase fermented foods: sauerkraut

-increase intake of onion and garlic (they have antimicrobial quality)

-reduce / eliminate stress

Limit or Eliminate

– acidic foods (especially sugar )

– animal protein intake (especially dairy and meats)

– coffee (Read 1998 “Caffeine Blues  Wake up to the hidden danger of America’s number 1 drug” by Stephen Cherniske). He pulls together all the latest research & details the full scope of caffeine’s detrimental effect on our physical, mental & emotional well being

-absolutely eliminate soft drinks and simple sugars (diet coke-contains Aspartame and  at the

86.9 degree F decomposes to Methanol and Formaldehyde that are very toxic. These chemicals are listed as known carcinogens (our body temp is 98.6 degree F)

-absolutely do not eat GMO foods-read the labels

Check your home for mold

-check your home, especially the basements for wet environment ( remember fungus likes moist and dark conditions)

-avoid peanuts (they may contain aflatoxins-a form of fungus that weakens immunity)

-do not eat fruit that just started to spoil

Check your home for presence of electromagnetic field and geopathic stress

Drink enough pure water-proper hydration boosts your immunity

 Install shower heads that remove chlorine from the water

Fast one day per week ( may do fresh juice fasting-ask me for details )

 Consume good quality green food supplements, vegan protein powders, professional brands of supplements, especially superior quality of Enzymes and Probiotics which are the key to proper digestion and absorption of foods.

 Supplements can be easily tested on you by your Naturopathic Practitioner

 Always check your options first when you battle  headaches, frequent colds, fatigue, pains, as some home remedies may help you before you reach for over the counter medications.


Create a peaceful environment and surround yourself with positive people.


Boosting your Child

November 17, 2015





Essential Fatty Acids (EFA’s)

Whole food supplements (supplements that do not contain sugar, dairy, or other preservatives)

Echinacea (herb to boost the immune system to ward off a cold)

Wholesome fresh foods daily

Plenty of vegetables including green leafy

Three to four fruits daily

Freshly made vegetable juices ( carrots, apple, celery )

Plenty of pure water daily

Plenty of rest (as required)

Naturally sweet foods including maple syrup, coconut nectar, molasses, figs, dates

Providing peace and harmony in the household




Stimulating foods

Refined sugars and flours

Packaged snack foods

Sugary soft drinks

Sugary snacks

Milk and cheeses if the child is hyperactive, is tired, gets colds easily, is lethargic

Low fat foods

Eating after 7pm.

Watching hours of television

Supplements with sugar or any other preservative

Cheese and milk if the child has red cheeks (sign of allergies present)

Continue Reading…


Self Test For Candida

September 6, 2015

Self Test for Candida

At bedtime, fill a CLEAR GLASS with water and put it at your bedside.

Immediately upon awakening, spit into the glass ( do not work up a bolus of phlegm, just use what is already there ).

Wait 2 minutes. Lift the glass up to a light. Rock it gently and OBSERVE the appearance of the saliva on top of the water.


 If the spit sits on the surface of the water and dissolves slowly, You are fine.

You have no Candida problem.

If there appear to be tentacles -like on a jelly fish – falling to the bottom, You have an overgrowth of Candida ( CANDIDIASIS ).

If the water turns cloudy and the spit sinks, your CANDIDIASIS is serious. There is a lot of Candida in your body.

If your test is positive for Candida, you may have many other health problems to deal with, from fatigue to poor memory, from weight gain to poor digestion.