Apple Pie For Breakfast

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.

How Do I Keep My Blood Sugar Stable?

Oh, the words “blood sugar.”

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections? Or, does it mean absolutely nothing to you?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles….basically to function as a human!

The thing is, it can fluctuate. A LOT.

This fluctuation is the natural balance between things that increase it; and things that decrease it.  In the most simple of explanations, when carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get out of your bloodstream and into your muscle cells and other tissues for energy.

But why keep your blood sugar stable? Does it even matter?

Your body is always seeking homeostasis (back to high school science with that term, lol) and therefore wants your blood sugar to be at an optimal level. It should be high enough, so you’re not light-headed, fatigued (mid-afternoon slump), and irritable. And, it should be low enough that your body isn’t scrambling to remove excess from the blood. Homeostasis. That’s the goal.

Okay, we’re going to get slightly technical but I want you to stay with me because this information is important. Ready?

When blood sugar is too low, this is referred to as “hypoglycemia.” When blood sugar is too high, it is referred to as hyperglycemia.  Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.”  This means your cells are just so bored of the excess insulin constantly floating around that they start ignoring (resisting) it, and that keeps your blood sugar levels too high. It’s like the boy who cried wolf. He set off so many false alarms about the wolf that when the wolf came, no body else did. With insulin resistance, your cells do the same thing!!!

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes. And a whole host of other health related problems that are best avoided.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable. And keep you human.

4 simple steps you can take to help balance your blood sugar are:

  1. Reduce the number of refined sugars and starches you eat.  To do this, you can start by dumping sweet drinks, overabundance of starchy carbohydrates, candy and having smaller portions of dessert (or only having one set night during the week where you have dessert. In our house, Sunday is our dessert night. The kids put in their request and I do my best to honour it. Not only do they appreciate and savour the dessert, but they’ve come to understand that dessert isn’t something to eat on a daily basis.)
  2. Eat more fibre. Fibre helps to slow down the amount of sugar absorbed from your meal; it reduces the “spike” in your blood sugar level.  Fibre is found in plant-based foods (as long as they are eaten in their natural state, processing foods can reduce or remove fibre).  Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fibre intake.
  3. Eat more protein. Like fibre, protein slows down the amount of sugar absorbed from your meal. It also helps keep you feeling full and satiated. Protein sources include beef, poultry, pork, fish and some legumes.
  4. Eat more fat (the good kind). Consuming foods like avocadoes, coconut oil, butter, olive oil, fish oil, flax seed oil, hemp oil are not only good for you, but will also help to keep your blood sugar stable.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Besides making changes to your nutrition, there are also lifestyle changes you can implement to help balance blood sugar.

  1. Exercise. Get your body moving on a regular basis. It helps to improve your insulin sensitivity; so that your cells don’t ignore insulin’s call to get excess sugar out of the blood.  Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. That makes exercise a WIN-WIN!
  2. Reduce stress. Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the “fight or flight” stress response, what fuel do your brain and muscles need to “fight” or “flee”? Sugar  (glucose)! When you are stressed,  signals are sent to release stored forms of sugar back into the bloodstream, thereby increasing blood sugar levels.  So, try to reduce the stress you’re under or manage it more effectively.
  3. Sleep goes hand-in-hand with stress. When you don’t get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings (yes, yes and YES! I’ve personally not been getting alot of sleep lately and I WANT ALL THE BREAD and CHOCOLATE). Sleep is a crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Making sleep more of a priority – will do your blood sugar (and mental health) good.

Your body is on a constant 24-hour quest to keep your blood sugar stable. Its always looking for homeostasis….it’s little piece of Zen. The body has mechanisms in place to do this, but those mechanisms can get tired and lazy if you constantly overload your system.  And those long-term blood sugar issues can spell trouble! Minimizing exposure to excessive starchy or refined carbs, and eating more fibre, protein, and fat, while also incorporating exercise, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

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Recipe: Cinnamon Apples

IMG_8756

Serves 4

Ingredients:

  • 2 apples, chopped
  • ½ tsp ground cinnamon

Directions:

  1. Slice apples
  2. Place them in a bag or bowl with lid
  3. Add cinnamon
  4. Shake to coat
  5. Take a bite and enjoy the deliciousness


Tip: Keeping the peel on increases the fibre content, which is even better for stabilizing your blood sugar.


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

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!


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

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.

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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

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.

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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.