Friday, July 29, 2011

Reiki and Chronic Pain

Here is an article I came across on the benefits of Reiki with Chronic Pain.  If you have any questions, or would like to set up an appointment, please do not hesitate to email me.

Have wonderful weekend.


Can Reiki Help Your Chronic Pain?

This ancient Japanese touch therapy similar to massage has shown real results for managing chronic pain.

Medically reviewed by Pat F. Bass III, MD, MPH
The practice of Reiki sounds almost too good to be true. By "laying on hands" on specific parts of your body or even just positioning hands slightly above your body, a qualified Reiki practitioner can help bring relief to your chronic pain and make you feel better than you have in years. It is an ancient Japanese technique and a form of alternative medicine also sometimes referred to as a "biofield" therapy.
In alternative medicine, Reiki is a treatment in which healing energy is channeled from the practitioner to the patient to enhance energy and reduce stress, pain, and fatigue. Practitioners say that it works by opening up a channel between healer and patient to transfer energy — a Reiki healer restores the body both physically and mentally.
During a Reiki session, muscles are relaxed, and energy flow is unblocked. This helps reduce physical tension and pain. Anxiety and stress also are reduced, helping to unblock and release emotional pain. Although you may not be completely pain-free, you feel relaxed, refreshed, and better able to cope with your condition.
Reiki and Chronic Pain: What the Research Shows
Though Reiki may sound very "new-agey," the effectiveness of this ancient treatment has been shown in some studies. "A [recent] issue of the International Journal of Behavioral Medicine reviewed 66 clinical trials on biofield therapies," says Julie Kusiak, MA, a Reiki practitioner in the integrative medicine department at Beaumont Hospital in Royal Oak, Mich. The authors of the review concluded that there was strong evidence that biofield therapies help reduce the intensity of pain in general and moderate evidence that these therapies help reduce the intensity of pain for people who are hospitalized or who have cancer, Kusiak says.
In addition, Kusiak says, a separate review article of 24 studies also showed that touch therapies were successful in reducing pain. This review article noted that the studies involving Reiki therapy seemed to have the most success.
When Reiki is examined for its impact on more specific types of pain, the results seem to hold up equally well. "Recent studies on Reiki therapy reflect a broad spectrum of its benefit for pain relief," says Kusiak. "During colonoscopy, Reiki treatment resulted in decreased anxiety and pain. With abdominal hysterectomies, the women who had Reiki therapy both before and after their procedures experienced lower anxiety and pain. Cancer patients being treated with Reiki reported lower fatigue, less pain, less anxiety, and better quality of life. And in a community of older adults, those who received Reiki therapy were documented to have reduced pain, anxiety, and depression."
Another plus about Reiki, adds Kusiak, is that it seems to be effective with very few side effects. "No serious side effects or risks have been identified in the medical literature on Reiki, and it is considered to be a very low-risk intervention," she says. "Since Reiki is facilitated either with a very light touch or with no touch — slightly off the body — it provides a therapeutic option for those who are in pain or unable to be touched."
Finding a Reiki Practitioner for Chronic Pain
If you're interested in finding a qualified practitioner of this alternative medicine, you can start by looking at Web sites such as The International Center for Reiki Training and Reiki Masters. However, Kusiak points out that standardization of the practice of Reiki is lacking in the United States, so your best bet might be to get a good reference and do some research on potential practitioners that you might be interested in.
"National standards are lacking for Reiki and other biofield therapies, so a key factor to consider would be the practitioner's level of experience and training," she says. "Ask them if they have an understanding of and experience treating your particular health concern. With serious medical concerns, you may need a practitioner who is affiliated with an integrative medicine program. Finally, as with any therapy, one needs to feel comfortable with the practitioner."

Thursday, July 28, 2011

Recipe Day

Oven Roasted Mushroom and Vegetable Salad

Oven Roasted Mushroom and Vegetable Salad
This salad is also delicious served warm over grilled polenta. Garnish with shaved Parmesan cheese if desired. Makes six side  or four main course servings.
Prep time: 20 mins.   
Cooking time: 40 mins.


  • 1 ½ lb (750 g) medium fresh mushrooms, halved       
  • 1 large sweet onion, cut in 1/8ths       
  • 1/3 cup (75 mL) olive oil, divided               
  • 1 medium zucchini            
  • 6 fresh plum tomatoes, seeded and halved (Or substitute 4 ripe medium tomatoes on the vine, quartered for plum tomatoes)
  • 1/4 cup (50 mL) balsamic vinegar               
  • 2 tsp (10 mL) dried basil leaves OR ¼ cup (50 mL) sliced fresh basil  
  • 3 cloves garlic, crushed                       
  • Pinch of hot red pepper flakes
  • ¼ cup (50 mL) chopped fresh parsley (optional)        


1. Place mushrooms in a large bowl with onion wedges. Add 4 tbsp olive oil; sprinkle with salt and pepper to taste. Toss well.  Arrange in a single layer on large shallow baking pan and roast uncovered on bottom shelf in 400°F (200°C) oven for 15 minutes; stir and continue to roast for another 15 –20 minutes.
2. Meanwhile cut zucchini in half lengthwise and then crosswise in 1 inch (2.5 cm) pieces and place in the same bowl and add tomatoes; toss with remaining olive oil and salt and pepper to taste. Place tomatoes cut side up on another baking sheet with zucchini and roast in oven with mushrooms for 15-20 minutes or until softened and sizzling. Remove vegetables from oven and spoon into large serving bowl.

3. In measuring cup combine vinegar, basil, garlic, hot pepper flakes and parsley (if not using fresh basil) and pour over warm vegetables. Toss lightly; serve at room temperature as side dish or on grilled polenta for main course.
Grilled Polenta:
Purchase pre-cooked polenta rolls and cut into ½ inch (2.5 cm)  thick rounds or prepare your favorite polenta and chill until firm in square pan and cut out squares. Brush with olive oil and grill, broil or bake until golden brown.

Tip: During barbecue season, place vegetables in shallow metal pans and roast with lid closed.

Nutritional Information (per serving):

Calories: 177
Protein : 3.1 g

Fat: 12.6 g
Carbohydrates: 15.1 g

Dietary Fibre: 3.5 g

I came across this article and it really hit home.  

There are only two ways to live your life. One is as though nothing is a miracle. 
The other is as though everything is a miracle.  ~Albert Einstein

Opinions, beliefs and convictions vary from person to person. You can see a person's outlook from the actions that he takes, his health condition, the people he hangs around with, his attitude, his contributions, and his habits.

Quite a number of people have done outstanding things with their lives and made a difference. They served mankind and changed the way humans think and do things. Many others have changed their individual living standards and prospered.

The majority of people alive are doing their best to feel comfortable. They do wish for better things but they don't make much progress. They are afraid to move out of their comfort zones. They go about their routines. They are up in the morning, rush through the traffic to get to work, spend about eight hours at the workplace repeating the same tasks, rush back home, watch a lot of television, eat and then sleep, with some socializing in between. And they call that living.

Tips to Living Life to the Fullest

See, do and experience everything you possibly can

What you can do to experience more meaning and purpose is allowing your fascination to continue as you grow. Become conscious of what's happening within and around you. Sharpen your interest to learn, to know, to feel, to think and to act. Learn more about yourself through reflection. Know the reasons you do what you do.

Develop a sense of adventure. Give yourself the opportunity to get involved in activities that give you pleasure and joy. Find satisfaction from the things you do and stretch yourself to experience the best results.

Get to know people from different background and cultures. You will open your mind to new things that can help you understand and appreciate life and living.

Make progress each day

Write down a list of your goals and dreams. Plan out the strategies and take action. Do something every day without fail and keep on going until you reach each of the goals in your list. Develop self discipline.

Make your own choices and decisions. Put yourself in a state of mind that allows you to function at your best. Learn how to truly take control of your personal, professional and social life. Use your time in the best possible way.

Healthy living

The most vital aspect of living is being in good health. People who have almost everything but aren't healthy feel that life is not worth living.

Healthy living consist of eating well, regular exercise, proper breathing, being in healthy relationships, enjoying and loving life, absence of greed, jealousy and resentments and not addicted to toxic substances.

Manage your emotions

You can control how you feel. You can respond to adversity without breaking down or giving up. Let your emotions trigger you to have more love and living instead of anger and hatred.

Remain calm and composed in difficult situations. Add a sense of humor to your setbacks. Don't bring your anger to another day. If you are feeling lost, get in touch with your inner self.

Put aside a little quiet time each day to gather your thoughts and recognize your emotions that are blocking your progress.

Perform generous acts

Practice the act of giving. Listen to what others have to say. Speak kind words. Offer your smile. Give love and warmth. Speak the truth. Contribute your time and energy to bring joy to others.

Learn to feel grateful. See the beauty and positive intent in others and things. Send out positive thoughts and energy.

Focus on your current moment

Be happy with yourself at the present moment but continue to design a better future. Get yourself busy and get creative. Stay positive so that you will notice the blessings the universe has to offer.

Live by your personal values and philosophy. Dictate your own existence and choose to create your own happiness. Maintain balance in your relationships, career and personal growth so that you will feel in control.

Use your creative imagination

The potential of a new day is endless. Each new day is a new beginning and it gives you the chance to start fresh, to make your dreams come true and change your life. Don't waste it because once it's over, it's finished and you will suffer the consequences of your neglect.

Hardship, negativity and bad experiences happen. Use your brain, your mind and your creative imagination to make your vision becomes a reality. Focus on the positive side of things and create your own miracles.

At times you feel that you have to battle against people and circumstances. Many times you may get frustrated with the constant struggles that you have to overcome. Face, accept them and let go. Don't try to escape from any pressing situation.

Allow people and things to be what they are meant to be. You don't have to try and change the unchangeable. Learn to let go of anything or anyone who is pushing you down. Become bold enough to live your true purpose and rise above your mediocre existence.

Tuesday, July 26, 2011

How Diet and Lifestyle Can Aid Gastrointestinal Health

By Nicole Kafka, M.D., Board-Certified Colorectal Surgeon

A healthy GI tract can depend on diet and lifestyle.
One in four people in North America have a GI disorder that can be managed with diet and lifestyle.

Living with a gastrointestinal (GI) disorder has its challenges in a world of fast food, carbonated and sugary beverages, and high-stress living, and the most important step for a person to take is to consult a doctor who can diagnose the condition and recommend the appropriate treatment – from diet therapy to more specialized care from a gastroenterologist or colorectal surgeon.
Among the most common disorders, which affect about one in four people in North America, are  lactose intolerance, irritable bowel syndrome, hemorrhoids, chronic constipation, inflammatory bowel disease, and diverticulitis.
The good news is that each of these common GI conditions can usually benefit through simple changes to diet and lifestyle.

Lactose Intolerance
Lactose intolerance is a condition when a person is unable to produce enough of a digestive enzyme known as lactase to break down a milk sugar known as lactose—a disaccharide (double sugar), consisting of galactose and glucose.
People who are lactose intolerant are not able to fully digest dairy products. When people who are lactose intolerant do try to ingest dairy, the condition’s symptoms can range from mild to severe and can include diarrhea, abdominal cramps, gas, bloating and nausea.
As we age, the risk of developing lactose intolerance can increase because lactase production decreases. Ethnicity can also be a risk factor: those of African, Asian, Native American or Latin American descent are at higher risk for lactose intolerance. In addition, premature birth or existence of other GI disorders can result in lactose intolerance.
When suffering from lactose intolerance, here are some things people can do to support their GI health:
  • Take a lactase supplement when consuming dairy products. Many people with lactose intolerance could avoid common symptoms simply by taking a quality digestive enzyme supplement.
  • If extremely sensitive, avoid milk products, but don’t forget your calcium. For some people, even a minimal amount of lactose is not tolerable. They are unable to use products that contain any milk-derived components. For these people, getting calcium by other means, such as through supplementation, is necessary for bone health.
  • Try probiotics and prebiotics. Probiotics are friendly bacteria that reside naturally in the intestines, helping to promote a healthy digestive system, and may help with digestion of lactose. Prebiotics support the growth of intestinal flora. Great sources of prebiotics and probiotics are fruit, legumes, whole grains, and yogurt.

Acid Reflux
Gastroesophageal reflux disease (GERD), or acid reflux, is a condition that occurs when gastric acid backs up into the esophagus. The most common symptom is heartburn or regurgitation, which results when the lower esophageal sphincter cannot relax properly to allow food and liquid to flow down into the stomach; the acid then flows back up into the esophagus, causing a burning pain in the chest.
When a person has a history of acid reflux, here are some things they can do support their GI health:
  • Eat smaller meals. Consumption of a large meal, especially one high in fat, can increase the likelihood of having acid reflux.
  • Avoid late-night eating. Lying down after eating, or bending over, can worsen the condition. It is important to keep your head elevated for at least 2 to 3 hours after meals.
  • Avoid heartburn triggers. These include fatty or fried foods, caffeine, chocolate, alcohol, and acidic or spicy foods.
  • Maintain a healthy weight. Excess weight puts pressure on the abdomen, which can cause acid reflux.
  • Elevate the head of your bed, using supports under the legs or a wedge under the head portion of the mattress.  This helps gravity work for you instead of against you.   
  • Avoid stress. A busy schedule can often lead to poor eating habits such as relying mainly on fatty foods, and may affect stomach function.   

Irritable Bowel Syndrome
Irritable bowel syndrome (IBS) is a condition in which the large intestine does not function properly. In some cases, food is forced through the intestines too quickly, causing abdominal cramps, gas, bloating, and diarrhea. In other cases, food passes very slowly, causing stools to become dry and hard, leading to constipation. People who are most at risk for IBS includes the elderly, women and having a family history of IBS. Medications should not be modified without discussion with the person’s physician.
When a person is managing IBS, here are some things that they can do to support their GI health:
  • Optimize fiber intake. Getting enough fiber in the diet, especially soluble fiber, from fruits and vegetables, can provide support for GI health, leading to better management of IBS.  
  • Avoid trigger foods. IBS flare-ups can vary from person to person. Response depends to some extent on whether the person has food intolerances (such as lactose) or food allergies.
  • Eat small, frequent meals and consume plenty of water.
  • Exercise regularly. Increased physical activity can support GI health.
  • Try prebiotics and probiotics. Increasing your consumption of probiotics can help promote healthy gut flora and may ease symptoms, but should be used after consultation with a doctor. Great sources of prebiotics and probiotics are fruit, legumes and whole grains, and yogurt, respectively.

Diverticulosis and Diverticulitis
The presence of diverticuli in the colon is a condition known as diverticulosis. The diverticuli are small pouches caused by protrusion of the inner lining of the colon. People who have diverticulosis may be asymptomatic or may have cramping, bloating, and constipation.
When a diverticulum in the digestive system becomes inflamed, perforated, or infected, the condition is referred to as diverticulitis. People with diverticulitis often suffer from symptoms such as abdominal pain, fever, nausea, vomiting, and changes in bowel habits such as diarrhea and constipation.
When a person has diverticulosis or diverticulitis, here are some things they may consider (after consultation with a doctor) to support GI health:
  • Exercise regularly and lose weight. Obesity and lack of physical activity are both high risk factors for someone with a history of diverticulitis. By adopting a quality weight management and exercise program (as recommended by your doctor), you can help achieve goals of improving your GI health.
  • Optimize fiber intake. One of the main causes of diverticular disease is following a low-fiber diet. Making dietary changes to ensure you consume enough fiber daily can be one of the principal ways to avoid having a flare-up, and can be easily achieved by eating plenty of whole fruits and vegetables, and whole grains. If you are not used to having fiber in your diet, start slowly—add a small amount (about 4 grams) to your diet at a time and build up (to about 5 to 6 grams) per serving.
  • Drink water throughout the day. Increasing water intake and spacing water intake periodically can help normalize bowel movements. Fiber is very absorbent, and will draw water from your intestinal lining, leading to constipation, unless you consume enough water.
  • Magnesium. Getting enough magnesium in your diet such as from leafy green vegetables can be important for helping to attract water into your colon for normalized bowel movements.

Inflammatory Bowel Disease (Crohn’s or ulcerative colitis)
Crohn’s and ulcerative colitis are inflammatory bowel diseases (IBD) with a major auto-immune component that requires consultation with a medical doctor and proper medical treatment. They both cause inflammation in the digestive tract. Crohn’s can affect any part of the digestive tract from the mouth to the anus, usually in patches, whereas ulcerative colitis affects only the lining of the colon.
People with IBD may suffer from symptoms that range from mild to severe that include abdominal pain, diarrhea, blood in stool, low-grade fever, loss of appetite, and weight loss. Those at highest risk are those with a family history of IBD, cigarette smoking, and, possibly, environmental factors.
When a person has had a history of IBD, here are some things they can do to support GI health:
  • Try probiotics and prebiotics and probiotics. Studies where people incorporated probiotics and prebiotics into their diets have shown potential advantages in GI health. Great sources of prebiotics and probiotics are fruit, legumes and whole grains, and yogurt, respectively.
  • Consume fish oil. Fish oil contains long-chain omega-3 fatty acids that have been shown in studies to support GI health.

Hemorrhoids are collections of arteries and veins under the anal lining that can become swollen, painful, and bleed. They affect about 5 percent of the population in North America. Often they can be managed with diet, but if they do not improve, it is important to see a colorectal surgeon, as not all anal discomfort is from hemorrhoids, and, even if you are suffering from hemorrhoids, other treatments may be indicated.
When a person suffers from swollen hemorrhoids, here are some things they can consider doing to manage symptoms:
  • Optimize fiber and water. Consume plenty of fiber (25 to 30 grams of fiber) and water (at least 8 glasses) throughout each day to aid bowel function and regularity, reducing risk of constipation and decreasing stress in the anal area.
  • Avoid sitting for long periods or turning the bathroom into a library. Sitting too long puts pressure where it doesn’t need to be – in the veins of the anus.
  • Avoid strain on the toilet. Relax and let your natural function work.  

Monday, July 25, 2011

Isagenix Greens

One of our favourite products is the Isagenix Greens.  We put the Isagenix Greens in our shake each morning.  Click here for more information on the benefits of adding the Isagenix Greens to your daily lifestyle.

In just one nutrient-rich, 22-calorie scoop, you’ll get a balanced formula of herbs, vegetables and antioxidants to fortify your good health.

What should I know about Isagenix Greens?

Isagenix Greens contains a superior combination of quality, nutrient-rich plants in one convenient scoop, so you can complement the recommended 3-5 servings of vegetables every day. Fast and convenient, Isagenix Greens also contain antioxidants, rice fiber and prebiotics to support healthy digestion.

How can I benefit from using Isagenix Greens?

Isagenix Greens is a delicious formulation sourced from only the highest-quality green plants, specialized herbs and vegetables in one convenient 22-calorie scoop. The nutrient-dense whole-food concentrates contained in Isagenix Greens works to balance and support digestive health.
What makes Isagenix Greens unique?
A daily serving of Isagenix Greens! provides healthy nutrients and antioxidants, including Vitamin E and three sources of Vitamin C, to support a healthy immune system, as well as prebiotics to feed intestinal flora, which are necessary to promote a healthy digestive system.

How will
Isagenix Greens support my Nutritional Cleansing lifestyle?
Since Isagenix Greens contains only 22 calories and includes nutrients that support cleansing, such as milk thistle and inulin, it can be taken on Shake Days and Cleanse Days.

How much
Isagenix Greens should I take daily?
We recommend one tablespoon with eight ounces of purified water or juice. You can also take Isagenix Greens with your IsaLean Shake or IsaFruits.

I eat plenty of vegetables on a daily basis. Do I really need
Isagenix Greens?
Although you eat a diet rich in greens, it’s important to remember that due to depleted soils and other environmental factors, you may not be getting as much good nutrition as you think. By supplementing your diet with Isagenix Greens, you can rest assured that you’re helping to get the essential vitamins, minerals and fiber to function at your very best.

Friday, July 22, 2011

10 Easy Food Switches

…for an Extra 10 Good Years

Out: Milk chocolate
In: Dark chocolate
Why: Dark chocolate (look for at least 60 percent cocoa) is a concentrated source of antioxidants, which protect cells from age-related damage; milk chocolate contains significantly smaller amounts. And chocolate's fat doesn't raise cholesterol. Preliminary results from my lab show benefits to blood vessels two hours after eating dark chocolate or drinking it in cocoa. Nibble an ounce, sip a small cup—the calories still add up.

 White wine
In: Red wine
Why: Compared with white, red wine, like dark chocolate, provides more antioxidants, in this case from the skin of grapes. And alcohol in general can keep platelets from sticking together, possibly preventing blood clots. Moderation is the key here, too; one glass of wine a day, according to studies, appears optimal for most women.

 White bread
In: Whole grain bread
Why: Whenever you replace white flour with whole grains—in bread, cereal, pasta—it's a strike against aging. Soluble fiber, found in oats and barley, has been linked to lower levels of insulin and bad cholesterol (think: diabetes and heart disease), and insoluble fiber in whole wheat reduces risk of gastrointestinal maladies like diverticulosis. Check out bread made with the new albino whole wheat—it tastes like the real white thing.

In: Tea
Why: A cup of tea infuses you with antioxidants instead of the wallop of sugar you get in a can of soda. Green, black, and especially white—drink it hot or iced: All offer the powerful nutrients and a boost of caffeine.

 1/4 of the sugar in a baking recipe
In: The same amount of nonfat powdered milk
Why: Reducing sugar in cakes, cookies, and bread will start retraining your taste buds to prefer less sweetness in your entire diet—a good antiaging goal, because in addition to weight gain and diabetes, chronically high intake of sugar can lead to glycosylation. This is a process in which sugar molecules adhere to protein molecules, potentially damaging cells, increasing inflammation, and contributing to the blockage of arteries.

 Diet soda
In: Water
Why: There is no better beverage than water to help you stay hydrated, which is important in keeping body systems running well. Diet soda quenches thirst, but some experts still worry that its artificial sweeteners—officially considered safe—may be linked to cancer. My main concern with them is that they propagate a sweet tooth, which leads to more sugar intake and the overall deterioration of the diet
Out: 1/4 of your meat
In: Lentils
Why: Saturated fat (which meat tends to have a lot of) can gum up arteries and speed you toward heart disease. Too little fiber (meat has zero) can accelerate the aging of the gastrointestinal system. Beans and lentils are the opposite of meat: lots of fiber and no saturated fat—and they provide protein. How can you lose?

 Regular yogurt
In: Low-fat or fat-free yogurt
Why: Dairy foods are a great source of calcium and vitamin D, which help keep bones from thinning. But the saturated fat in whole milk, cheese, and yogurt contributes to artery clogging. Switching to low- or no-fat dairy gives you all the benefits without the risks.

 1/4 of your meat
In: Fish
Why: Fish is an ideal lean protein source, low in saturated fat. Certain varieties such as salmon are also high in omega-3 fatty acids—vital for heart and possibly brain health. Unfortunately, some species also contain contaminants: If possible, eat wild versus farm-raised salmon and limit albacore (white) tuna to one meal a week. If you're pregnant or nursing, check out the guidelines at

Out: Bag of potato chips
In: Slices of apple
Why: An apple has no fat, few calories, lots of soluble fiber, and antioxidants. What does a potato chip offer? Pretty nil on the valuable nutrients score, and it's a great source of oil, calories, and salt. A good rule of thumb is to go with foods that come packaged by Mother Nature, i.e., apple (skin) versus chips (plastic bag), banana (peel) versus candy bar (wrapper). Both you and the environment will be around longer to enjoy each other.

Thursday, July 21, 2011

Cucumber and Cantaloupe Wedges

With the heat wave that is happening in Ontario right now, the following recipes are perfect for quick and easy snacks or side dishes.  These recipes are from The Biggest Loser Weight Loss Planner on newsstands right now, it is a great little magazine.

Cantaloupe Wedges

1 ripe cantaloupe
1 container (6 oz) fat-free, sugar-free vanilla yogurt
1 cup fresh blueberries

Place cantaloupe on large cutting board.  Using sharp knife, cut cantaloupe in half across stem end.  Scoop out seeds, then cut into quarters.  Place wedges on serving plate and top each with one-fourth of the yogurt (about 2 tablespoons) and 1/4 cup blueberries.  Serve immediately.

Servings:  4
Per Serving: 90 cal, 3 g pro, 21 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 47 mg sodium

Cucumber Wedges

2 cucumbers
1 cup chopped tomatoes
3 Tbsp finely copped red onion
1/4 cup low-fat ranch dressing

1.  Place fork at end of 1 cucumber and scrape off peel in thin lines along its length (almost as if you are raking dirt), creating a pattern.  Repeat around entire cucumber, then repeat with second cucumber.  (this will break down the peel, making cucumbers more tender).  Trim ends and cut each in half lengthwise.  Remove and discard seeds, then cut each in half crosswise.

2.  Arrange wedges side by side and cut side up on serving platter.  Top evenly with tomatoes and onion and drizzle with dressing.  Season with salt and ground black pepper to taste and serve.

Servings:  4
Per Serving:  38 cal, 2 g pro, 5 g carb, 2 g fiber, 1 g fat, 0 g sat fat, 83 mg sodium