Apple Pie For Breakfast

Leave a comment

With the cold weather officially here (meh), it’s also time for those meals that warm the body and feed the soul!

Like you, I follow a breakfast plan for every day of the week, and right on (weather changing) cue, my kids have been telling me that they’re bored with their current oatmeal. So last week, I switched it up and BAM, it.was.a.hit!

Incredibly easy and super delicious, let me introduce you to Breakfast Apple Pie Oatmeal!

Recipe: Breakfast Apple Pie Oatmeal

*I’m feeding 4 kids so you’ll need to adjust accordingly

Ingredients:
  • 1 medium to large size apple (we like honey crisp)
  • 2 tsp cinnamon
  • 2 cups dry oats
  • 1 egg
  • 1 tbsp butter
  • 4 cups of water
  • **wee bit of maple syrup…WEE

 

Directions:

  1. Add water and egg to the pot and stir.
  2. Add cinnamon.
  3. Peel and grate the apple. Add to the pot.
  4. Add oats. Stir.
  5. Add butter.
  6. Cook on low-medium heat and stir regularly to avoid sticking to the sides (cause it’s got the egg).
  7. You’re welcome.

No Nuts Allowed! Other Sources Of Healthy Fats To Feed Your Kids.

Leave a comment

If you have a child in elementary school, you likely cannot send them to school with any nut containing food. And, as I’m sure you know, nuts are a great source of fat and they’re portable and compact. It’s so easy to just grab a handful of nuts and go!

But what’s the big deal about fat anyway? And do we even need to worry about feeding it to our kids? Firstly, we need fat to survive, but not the processed, toxic types that are in so much of what we eat today. The good stuff. I’m talking avocado, chia seeds, salmon, coconut oil, hemp seed oil, butter……

If we dial it back to our ancestors’ hunter-gatherer days, we will discover that we are actually programmed to put on fat. Back then, we needed it…desperately, and probably wouldn’t have survived without it. All throughout history, as a species, the big challenge in life was to find calories, so our bodies are biologically adapted to this! We seek calorie sources- specifically fats and sugars. If we taste something fatty or sweet we get an immediate signal from our brain saying- “Yes, I want more of that.”

Soooo, where does that leave us today? Why do we even need Fat?

It can be hard to get adequate (and healthy) forms of fat into your kids but it’s necessary to the development of their brains, eyes, and nervous system. It provides an energy source, it helps to transport the fat soluble vitamins (A, D, E, K), it provides two essential fatty acids that the body can’t make and IT TASTES SOOOOO GOOD! In addition, balanced hormones rely on appropriate levels of fat in the diet therefore it’s vital that your kids are getting the right amounts of the right kinds!

Let’s start with the bad….

So – what is a bad fat? Any manufactured fat and Trans fat. Trans fats undergo a process that heats the oil and adds hydrogen to them to produce a thick “oil”; the main purpose is to prolong shelf life. It’s everywhere in processed food. AND MUST BE AVOIDED AT ALL TIMES.

You’re probably wondering why? For a whole host of reasons but basically, it has absolutely no positive benefit to the human body in any way, yet it has been proven to harm the body in a variety of ways. It’s literally as bad and unhealthy as it gets, and this fact may be the only thing unanimously agreed upon by everyone in the nutrition field.

Common sources of trans fat include:

– Fried foods.

– Fast food.

– Typical snack foods (chips, cookies, etc.).

– Doughnuts.

– Various pastries.

To make sure you’re avoiding trans fats, read labels. Don’t give your kids foods that have the words “hydrogenated” or “partially hydrogenated” on the ingredients list. In order to avoid feeding your kids trans fats, the best thing you can do is eliminate processed foods from their diet.

And now for the good fat…YAY!

For a long time we thought all solid fat, aka saturated fat, was just as bad. New and better research has shown that solid fats such as coconut oil and organic butter has many benefits.

Fats are made up of Long Chain Fatty Acids (LCFA) and Medium Chain Fatty Acids (MCFA). LCFA are found in soybean and other processed oils. It’s difficult for your body to digest and is stored in your fat cells. This is bad. MCFA are smaller, easier to digest and is immediately metabolized in your liver, thus becoming energy instead of being stored in your fat cells. Coconut oil is a MCFA. Butter is a MCFA.

And other good fats?

Nut oils such as almond, walnut, and avocado. Nuts and avocados, pumpkin seeds, chia seeds (high in omega 3), olive oil.  Animal fats (in moderation), fish. Good fats have lots of benefits for your kids’ body, so let them enjoy various sources of fat but ensure they come from whole, unprocessed sources.

3 Sources Of Healthy Fats For Your Kids

1. Butter / Coconut oil

Yes, butter. Not Margarine.

How to get it in:

2. Avocados

Avocadoes have long been promoted as a good source of fat…and that continues to be true.

How to get it in:

  • Avocado pressed on toasted bread
  • In smoothies – adds a wonderful smooth texture without altering the flavour
  • Chocolate Avocado Pudding

3. Sunflower Seeds/Pumpkin Seeds

How to get it in:

  • Make your own trailmix with pretzels, sunflower and pumpkin seeds, coconut chips and a few dark chocolate chips.

 

Recipe: Chocolate Avocado Pudding

choco avocado pudding
Photo credit: lovingthebike.com

Ingredients:

  • 3 large avocados, soft and ripe
  • 1/4 cup organic, high-quality cacao powder
  • 3 to 6 Tbsp. coconut milk
  • 1-2 tsp. vanilla extract
  • 2-4 Tbsp. raw honey or maple syrup

Directions:

  1. Add all ingredients to the food processor and blend until smooth.
  2. Refrigerate for 30 minutes before serving.

My Kids Ate Cake All Day

5 Comments

Yup, you read that right.

Maybe you can relate…organizing, purging and getting the kids ready to start school. And my #3 also starts JK this year. And I partnered with Macaroni Kids to bring you Tips For Stress Free Lunches. As you can imagine (or are perhaps living yourself), it’s a bit INSANE in our house.

Yesterday was one of those days and there wasn’t a whole lot of parenting going on. It was so crazy that my kids were primarily nourished with Zucchini Spice Cake and Skittles Shake (recipe for the shake is in Kid Approved Breakfasts).

And guess what?

I didn’t feel guilty about it, one bit.

Wanna know why? The Zucchini Spice Cake is made with cashew butter, eggs, zucchini, coconut sugar, baking soda, cinnamon, ginger and allspice. THAT IS ALL!

It’s so nutritious and you can eat it as part of your breakfast (pair it with hard boiled eggs or some greek yogurt with fruit) or give it to your kids as an afterschool snack. It’s incredibly delicious so your kids won’t even think they are eating something that is good for them!

With labour day weekend here, and the NYE of summer, let’s all get to having our cake and eating it too! Enjoy the sun, have some cake and take in the last long weekend of the summer!

Zucchini Spice Cake

* recipe from The Whole Life Nutrition Cookbook

FullSizeRender

Ingredients:

  • 1 1/2 cups cashew butter
  • 2 large eggs
  • 1/3 to 1/2 cup coconut sugar
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 1 tsp cinnamon (we like cinnamon so I put a little more)
  • 3/4 tsp ground ginger
  • 1/2 tsp ground allspice
  • 1/4 tsp ground nutmeg
  • 1 cup grated zucchini
  • Optional: 1/2 cup raisins or 1/2 cup dark chocolate chips

Directions:

  1. Preheat oven to 350.
  2. Grease an 8×8 pan with coconut oil
  3. In a medium mixing bowl, beat together the cashew butter, eggs, coconut sugar, baking soda, salt and spices.
  4. Beat in the grated zucchini and optional ingredients (if using).
  5. Let batter rest for a few minutes and then beat again.
  6. Pour batter into the prepared pan and bake for about 30 min.
  7. Remove from the oven and cool for at least 20 min before cutting and serving. Or be like me, cut it as soon as it gets out…blow on it between bites and devour two pieces in 5 minutes.

Adrenal Fatigue: What Is It?

Leave a comment

Stressed? Tired? Craving sugar? Can’t sleep? (Yes to all?)

All of these can be related to the constant stress we feel in our lives and we know that stress can have a HUGE impact on our health and wellness. And, since your adrenal glands produce stress hormones, adrenal fatigue (or “HPA Axis Dysregulation,”) is a popular theme lately.

In case you don’t know, your adrenal glands look like walnuts and they live on top of both of your kidneys. These uber important glands produce many hormones, including stress hormones.

But what happens when they become “overworked?”

Adrenaline and cortisol are the stress hormones that give you the commonly known adrenaline rush; when you’re totally hyper alert and living in the moment. This feeling is known as your body’s “fight or flight” response. Some people (perhaps you?) just love that intense feeling. We often call them “adrenaline junkies”. (As an aside: many first responders suffer from adrenal fatigue due to the  constance high stress of their jobs).

The release of hormones in the fight or flight response is your body’s normal reaction to stress.  Stress can sometimes be positive, like when it helps you swerve and prevent a crash. After a short time, the flight or flight response dissipates, your body goes back to normal, and all is good.

But what would happen if you felt constant stress? Like all day, every day? Like “chronic” stress? It wouldn’t feel like an awesome (once-in-a-while) “rush,” anymore would it?

And what do you think happens to your poor adrenal glands when they’re constantly working? They’d get fatigued, right? The same way you get fatigued when you don’t sleep or exert yourself physically for a prolonged amount of time.

When your adrenal glands start getting tired of secreting stress hormones day in and out, you can start getting other symptoms. Symptoms like fatigue, difficulty sleeping, mood swings, weight loss or gain, joint pain, sugar cravings, even frequent infections like colds and the flu are signs that your adrenals are overworked.

Now, I have to tell you that there aren’t medically accepted blood tests for adrenal fatigue. In fact, it’s often not considered by most medical professionals until the point when your adrenals are so fatigued they almost stop working. At that point, the official diagnoses of “Adrenal Insufficiency” or “Addison’s Disease” applies – and you are at a critical point where immediate medical intervention is needed.

All hope isn’t lost though, if you do have symptoms, you should see your doctor to rule out other possible conditions. He or she may even be open to discussing adrenal fatigue, or at the very least, wellness strategies that can help to reduce your stress (and symptoms).  An amazing and easy to read book with real life tools to combat adrenal fatigue – Adrenal Fatigue: The 21st Century Stress Syndrome.

What to do if you have these symptoms? There are many actions you can take to reduce your stress and improve your health and energy levels.

If stress is starting to burn you out, stress reduction is key. Immediately. There are tons of ideas how you can reduce your stress, just choose one that works for you. My favourites are training, walking outside, more sleep, visiting the spa, taking a bath or totally ‘vegging’ out and doing NO-THING.

Of course, I also recommend adjusting your diet by reducing sugar and processed food intake and eating more fruits and vegetables. There are also specific supplements – the stress supporters like high quality brands of Vitamin C and B-complex – that you can incorporate to help your body better deal with stress. All aspects of better nutrition can only help your body….so go ahead and do it!

Recipe (Stress-reducing bath salt): Lavender Bath Salts

lavender bath salts
photo cred: bonnieplants.com

Per bath

2 cups epsom salts

10 drops lavender essential oil (contact me about this AMAZING brand of essential oils)

As you’re running your warm bath water, add ingredients to the tub. Mix until dissolved

Lock the door, turn on the music and enjoy your stress-reducing bath!

Eat Like A Cave(wo)man – Paleo Diet 101

Leave a comment

I’m guessing, at the very least,  you’ve heard of the “paleo” diet. It was the world’s most popular diet in 2013!

But, what is it? Is it a fad? Is it a lifestyle change? Is it right for you?

Scientist and self-described, “Paleo Mom”, Sarah Ballentyne, Ph.D. defines it as:

“…a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds.  It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.”

From the definition alone, it seems to hit all of the key health pillars.

The name “paleo” is from the “paleolithic” time when earlier humans (thousands of years ago) were hunters and gatherers. It is thought to represent the era of nutrition before the agricultural revolution.

Of course, being a “diet,” or a way of life, paleo has food guidelines. The paleo diet was created to increase the amount of whole, unprocessed, nutrient-dense foods; while reducing the number of gut-disrupting, hormone-disrupting, and inflammatory foods. Check, check and CHECK!

But this doesn’t mean there are only a couple of foods to choose from! There is a pretty wide variety of food to choose from in the paleo diet, including fruits, vegetables, eggs, nuts, seeds, meat (including organ meats), seafood, healthy fats, fermented foods, herbs, and spices. With the exception of processed and refined foods (e.g. sugar, vegetable oils, artificial sweeteners, etc.), grains (e.g. wheat, oats, rice, etc.), dairy, and most legumes (e.g. beans, lentils, peanuts, etc.) – the paleo diet offers it’s users a wide variety of foods to choose from .

If you are interested in exploring paleo, you have the option of using the diet as more of a “template,” rather than a strict set of rules. It’s a diet that seems to be easy to maintain, and with little to no negative side effects. There is no measuring or counting of calories or carbs (bonus!). And there are plenty of delicious and nutritious foods to choose from (whoop, whoop)!

Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy and whole) foods on their list of exclusions. High-quality dairy (think grass-fed, full fat, and possibly unpasturized) , white rice, or potatoes may be added to less restrictive forms of the paleo diet. Really, it’s up to you but you could consider this “Paleo light”.

Several clinical studies have been done to find out whether there are health benefits of eating this way. Some of the research has shown that the paleo diet can help with weight loss and belly fat. If that’s a problem area for you, that alone may be reason enough to give it a try!

Not to mention its effect on several modern-day chronic diseases.  For example, it can improve risk factors for heart disease, it has also been shown to reduce inflammation, improve glucose tolerance, and even reduce symptoms of some autoimmune diseases (many people who suffer from MS have found improvement of symptoms when following a paleo diet).

It’s also thought to be “gut-friendly” because it includes a lot of high-fiber foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods. And any form of eating that supports gut health is one that you should consider.

Some people recommend the paleo diet for those with food intolerances or autoimmune diseases. Those at high risk for heart disease or diabetes may also be good candidates to give the paleo diet a try. If you react to gluten or lactose, this diet removes them both by eliminating all grains and dairy. Even if you don’t have food intolerances, high risk of heart disease or diabetes, the simple elimination of added sugars, processed and refined foods can (should?) be a health goal to move towards.

Science has also shown that it can help some people to lose weight, reduce risks of heart disease, improve glucose tolerance, and reduce inflammation (all good things).

At the very least, eliminating added sugars, processed, and refined foods are a great goal, even if you decide not to “go paleo” or want to try “paleo light”.

Two great resource books for you to check out:

Paleo For Beginners: Essentials to get started

Weeknight Paleo: 100+ easy and delicious family friendly meals

Recipe (Paleo): Banana Muffins

Makes 12 muffins

IMG_7482

Ingredients:

  • 3 large eggs
  • 5 mashed bananas
  • ½ cup almond butter
  • ¼ cup coconut oil
  • 1 tsp vanilla
  • ½ cup coconut flour
  • 1 tbsp cinnamon
  • 1 tsp baking powder
  • 1 tsp baking soda
  • pinch of sea salt

 

Directions:

  1. Preheat oven to 350F. Line 12 muffin cups with liners. In a food processor or stand mixer, blend eggs, bananas, almond butter, coconut oil, and vanilla.
  2. In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt.
  3. Add blended wet ingredients to dry ingredients and stir until combined.Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden.
  4. Serve & enjoy!

Tip: You can top muffins with walnuts before baking.

The Coconut Oil Craze – Should You Jump On The Bandwagon Too?

2 Comments

Yes, yes you should. End of post.

Seriously though, what exactly is it about coconut oil that makes it so healthy? And which type is best?

Let’s dive into some of the fascinating research and find out.

Coconut oil contains the same 9 calories per gram as other fats and it is extracted from the “meat” of the coconut (the white, fleshy inside). It’s a white solid at room temperature and easily melts into a clear liquid on a warm or hot day.

Like all things in life, not all fats are created equal.  Coconut oil is special. Wonder Woman special. And here’s why….

Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.

What makes MCTs unique is how your body metabolizes them;  they’re easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they’re burned for fuel or converted into “ketones.” This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.

But wait, it gets better!

Coconut oil’s MCTs have also been shown to have a few different fat loss benefits. Can I get a WHOOP, WHOOP?!?

First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.

Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn;  (when you compare the calories burned after eating the same amount of other fats). In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%. Without even moving a muscle!

Third, some studies also show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference” – and remember why waist circumference matters? ).

Just remember not to add coconut oil to your diet without considering the other fats and oils you may already be eating!

Now that you are totally on board with adding coconut oil to your diet, are you also wondering how much coconut oil you should eat?  Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day. You likely don’t need any more than that.

There are so many coconut oil options available in grocery stores these days that it can make it difficult to know which is best…And does it even matter what kind of coconut oil you use?

I recommend you stay away from “refined” ones, and opt for “virgin” or “extra virgin” coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process;  this helps to preserve more of the oil’s natural health-promoting antioxidants and keeps the oil pure.

Some of the brands that we use at our house are:

coconut oil

LEARN MORE HERE

nutiva coconut oil

LEARN MORE HERE

Tip: Always (and I mean ALWAYS) avoid “hydrogenated” coconut oil. It contains  “trans fats”, and you never want to be consuming those.

Tip: Coconut oil, has a high ‘smoke point’ of 350F. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.

There are a ton of pros to including coconut oil in your diet. The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now. You now know that this may help you to lose weight, reduce belly fat, and increase your metabolism.

And it tastes AH-mazing too!

Recipe: Seductive Fudge

(after tasting this, anyone you share it with will do anything you ask….it’s that good)

Seductive Fudge
(Photo credit:honeyvillefarms.blogspot.com

Serves 12

Ingredients:

  • 1/2 cup virgin coconut oil
  • 1/4 cup almond butter
  • 1/2 cup cocoa powder
  • 1/2 cup maple syrup
  • 1 tbsp pure vanilla extract
  • sea salt to taste
  • 6 tablespoons slivered almonds

Directions:

  1. Mix together the coconut oil and almond butter
  2. Add cocoa powder and mix until combined.
  3. Pour in the maple syrup, vanilla, and salt until smooth.
  4. Stir in the slivered almonds.
  5. Line a loaf pan with parchment paper.
  6. Scoop the mixture into the pan and spread out until even.
  7. Freeze for 1 hour or until solid.
  8. Slice into small squares and prepare to be seduced.
  9. Serve & enjoy!

Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the almonds if you wish. All options are equally delicious!

Could My Symptoms Actually Be a Food Intolerance?

Leave a comment

Food intolerances or “sensitivities” can affect you in so many ways.

And they’re a lot more common than most people think. Even if you don’t think you are sensitive to anything.

I’m not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those are serious and can be life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.

What I’m talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.

And this is exactly what makes them so tricky to identify.

Symptoms of food intolerances

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea;  symptoms can start immediately after eating lactose or gluten.

Other more insidious symptoms may not be linked to foods in an obvious way.

Symptoms like:

Chronic muscle or joint pain;

Sweating, or increased heart rate or blood pressure;

Headaches or migraines;

Exhaustion after a good night’s sleep (7-9 hours);

Autoimmune conditions like Hashimoto’s or rheumatoid arthritis;

Rashes or eczema;

Inability to concentrate or feeling like your brain is “foggy”;

Shortness of breath.

If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. And these can affect any (or all) parts of the body, not just your gastrointestinal system.

In our house, when my kids eat foods they are sensitive to, one of the reactions that we have noticed is a cerebral one. After eating some foods, their behaviour changes – anger, lack of patience, irritability and inability to cope with regular occurances means lots of tears! It can be dramatic and every time it happens, we kick ourselves for letting them eat the offending food.

How to prevent these intolerances

Obviously, the main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them.

Simple right? Easier said than done…it can be SO HARD.

The goal is to get rid of those offending foods/drinks, all traces of them, for three full weeks and monitor your symptoms.

If you start to feel better, then you need to decide whether it’s worth it to stop ingesting them completely, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.

Here are two of the most common triggers of food intolerances:

Lactose (in dairy  – eliminate altogether, or look for a “lactose-free” label). Yes, that includes yogurt, ice cream, and cheese.  Try nut or coconut milk instead.

Gluten (in wheat, rye, and other common grains – look for a “gluten-free” label – try gluten-free grains like rice, quinoa, millet, & gluten-free oats).

This is by no means a complete list, but it’s a good place to start because lactose intolerance is thought to affect up to 75% of people, while “non-celiac gluten sensitivity” can affect up to 33% of people.

I can hear many of you scoffing at this right now. You LOVE cheese and yogurt and have it everyday and/or multiple times a day…and giving it up seems impossible. But remember, this is only for 3 weeks! Imagine what life would feel like pain free, or full of energy, or less bloated…or without the negative symptoms that have been with you for so long, you consider them ‘normal’. Just imagine. And now tell me that that life isn’t worth 21 days.

So, if you can eliminate all traces of lactose and gluten for three weeks, it can help confirm whether either or both of these, are a source of your symptoms.

Yes, dairy and grains are a part of many government-recommended food guidelines (which are also supported by those same organizations), but you can absolutely get all of the nutrients you need if you focus on replacing them with nutrient-dense foods.

A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends.

Click here to download a free copy of my Weekly Diet Diary/Food Journal to help you track.

And, as mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas.

You might be surprised what links you can find if you track your food and symptoms well!

IMPORTANT NOTE: When you eliminate something, you need to make sure it’s not hiding in other foods, or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you’d never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce, and lactose can even be found in some medications or supplements?

When in doubt you HAVE to ask the server in a restaurant about hidden ingredients, read labels, and consider cooking from scratch.

What if it doesn’t work?

If eliminating these two common food intolerances doesn’t work, then you can go one step further to eliminate all dairy (even lactose-free) and all grains (even gluten-free) for three weeks.

You may need to see a qualified healthcare practitioner (like me) for help, and that’s OK. I don’t want you to continue suffering if you don’t need to!

Recipe (dairy-free milk): Homemade Nut Milk

IMG_2487

Cashew milk is by far the easiest (and quickest) nut milk to make. Cashews are a naturally softer nut so if you are pressed for time, you don’t even need to soak them overnight. When I forget to soak them, I simply throw them in a glass of water for a few minutes while I am prepping other things, then I get to making my milk! Oh, and the best part – no straining so there is no waste!

Makes 3-4 cups

Ingredients:

  • 1 cup raw cashews (These are the ones I use)
  • 3 cups water
  • pinch of salt
  • ¼ teaspoon vanilla extract (optional)
  • 1 tbsp maple syrup or 1-2 dates (optional)

Directions:

  1. Soak nuts for about 4-6 hours (optional, but recommended).
  2. Dump soaking water & rinse nuts.
  3. Add soaked nuts and 3 cups water to a high-speed blender and blend on high for about one minute until very smooth.

Serve & enjoy!

Tip: You can double (or halve) the recipe and store the milk in an airtight container in the fridge for up to 7 days.

3 Supplements You Should Consider If You Are Over 40 (or close to it)

Leave a comment

If you’ve ever spoken to me or worked with me, you know that I  promote getting your nutrients from food first but, the reality is, supplementation is sometimes necessary.

Even when people are eating well, there seem to be some all-too-common nutrients that we simply don’t get enough of. And they’re absolutely critical to optimal health and wellness. Especially as we age.

Today, I’ve sifted through the supplements that are available on the market and boiled them down to 3 that can have a great effect for you.

 

Supplement #1: Vitamin D

If you live in North America chances are you are low in vitamin D. It’s the “sunshine vitamin” and we just aren’t able to hang out in shorts every day of the year (or risk frost bite)…but man, oh man, I’m FOREVER jealous of those of you who live in warmer climates. Not just for the warmth, but also the ongoing health benefits that come from having sun on your skin 365 days a year!

Vitamin D is very important for everyone but especially women over 40. Want to know why?

It helps to protect our bones!

Vitamin D helps our body absorb and keep the calcium we get from our food and drinks. And we all know that calcium is one of the main things our bones are made of.

Want to know something else interesting about vitamin D? People who get enough vitamin D tend to fall less frequently. Especially as they get older.

Seriously!

Vitamin D can help your bones stay strong and help you fall less. That’s a win-win in my books!

 

Supplement #2: Magnesium

Magnesium is an essential mineral needed for over 300 reactions in your body.

Yup, 300!

As with vitamin D, it’s very common for us to simply not get enough. Not even the 320 mg per day that’s recommended.

Low levels of magnesium have been linked to high blood pressure, diabetes, low bone density, muscle cramping, and even migraines.

Magnesium is found in so many healthy whole foods like beans, nuts, seeds and green leafy vegetables. In fact, the magnesium element is central to a plant’s chlorophyll – it’s actually what causes green plants to be green! The issue here is that most of us just don’t get enough green plants into our bodies on a regular basis. (You know I have a recipe with green leafies for you below, right?).

Magnesium is a very common supplement and is best absorbed by the body when it is chelated and has multiple forms of magnesium in the same capsule.

 

Supplement #3: Omega-3s

We’ve all heard that we need to get more omega-3 essential fatty acids, right? They’re good for our hearts, brains, and help to reduce inflammation.

And, these are all good things when it comes to our health and wellness.

But, if you are like me, you may not be ready, willing, or able to eat fish three times per week (fish is not high on my list of favourite foods…or even in the top 10 so I have to make a conscious effort to include it in our meal planning. And then when I do make it, I eat it first so it’s not the last taste I have in my mouth. #truestory)!

While fish oil supplements contain the “brain healthy” fats called EPA and DHA, those two are not technically the “essential” fats. The plant omega-3 known as ALA is essential and that is because our bodies can convert ALA into EPA and DHA when necessary.

Omega-3 supplements can be found in forms of flax oil, algae oil, fish oil, or even fish liver oil.

Pro Tip: Fish liver oil (e.g. cod liver oil) also contains vitamin D so check your labels and add the amounts together to know how much vitamin D you’re actually getting.

If you want strong bones, less falls, healthy brains, less inflammation, and better health, vitamin D, magnesium, and omega-3s are three supplements to consider including in your health toolbox.

Always read the supplement labels to see if there are warnings that would make them inappropriate for you. And, of course if you have any medical conditions or take medications or other supplements it’s always a good idea to speak with your doctor before starting anything new.

Did you like this post? Never miss an update from me.
Click here to receive nutrition information that you can actually use!

Recipe (Vitamin D, Magnesium & Omega-3s): Salmon Quinoa Buddha Bowl

Quinoa-Salmon-BowlServes 2

Ingredients:

  • 4 cups baby spinach
  • 1 cup quinoa (cooked)
  • 1 can wild salmon
  • 2 tablespoons sesame seeds
  • ½ red onion (diced) (optional)
  • 2 tablespoons sesame oil
  • 2 tablespoons rice vinegar
  • 1 tablespoon lemon juice
  • dash salt and pepper

Directions:

  1. Split spinach, quinoa, wild salmon, sesame seeds, and onion (if using) between two bowls.
  2. Mix sesame oil, rice vinegar, and lemon juice together and pour on top of prepared Buddha bowls.
  3. Add salt and pepper to taste.
  4. Serve & Enjoy!

Tip: When looking for canned salmon try to get the ones with the most vitamin D and make sure cans are BPA-free. Good quality canned fish is usually in the “natural foods” section of many large groceries. And make sure it’s only WILD!

3 Must Eat Breakfast Foods

Leave a comment

I LOVE breakfast!

Do you love your breakfast?  Do you have a short list of “go-to” recipes or do you find yourself grabbing the same, carb-rich, energy dropping one on a daily basis? Who could use a bit of inspiration to start eating breakfast again?

I’m sure that you remember that getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I’m not talking about processed egg whites in a carton.  I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats. Together, an egg is the perfect “whole food”!

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…nope, the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

(One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It’s the oxidized cholesterol that’s heart unhealthy.)

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fibre.  Nuts and/or seeds would make a great contribution to breakfast.

Don’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting. It’s also easy to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea or coffee and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. Stay tuned for a post with my frothy cashew milk coffee….soooooo yummy!

Breakfast Food #3: Veggies

Yes, you should get protein at every meal including breakfast; but have you ever thought that this also applies to veggies? It does! 

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fibre, and water.  You can’t go wrong adding them into every single meal of the day so if you don’t already, you should definitely try them for breakfast!

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to…but you totally can!  It’s time to ditch the old way of thinking – cereal, pancakes, bagels for breakfast and embrace all types of food for breakfast. In our house, we avoid the “breakfast food” trap. Nothing is off limits for the first meal of the day!

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

Did you like this post? Never miss an update from me.
Click here to receive nutrition information that you can actually use!

Recipe (Eggs & Veggies): Veggie Omelet

egg-veggie-omeletServes 1

Grab a handful of your favourite nuts and this meal is sure to keep you feeling satisfied and energetic all morning long!

Ingredients:

  • 1 teaspoon coconut oil
  • 1 or 2 eggs (how hungry are you?)
  • ¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
  • dash salt, pepper and/or turmeric

Directions:

  1. Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
  2. In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
  3. Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.
  4. When the bottom is lightly done flip over in one side and cook until white is no longer runny.
  5. Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favourite vegetable.  Try grated carrots, chopped broccoli or diced tomato.