Its salad time- how to make a “real” salad

Posted on October 31, 2011 by

One of the easiest ways to get tons of vitamins and minerals in your diet is salad! I love basing my meal around a salad. The options are endless…

If a salad means, “iceberg lettuce topped with Kraft Caesar Dressing, boxed croutons, and parmesan cheese”— get ready for a “how to make a real salad” tutorial: D

Step 1: Greens: 

Look for the large lbs. containers of organic greens to get the most out of your money. Usually you have the choice between baby spinach, mixed herb greens, and mixed baby greens.  If you like romaine lettuce, try mixing some in! Id be lying if I said I only got one— because quite often I get one of each! What can I say—I love my greens!  Build the salad: add 3-4 handfuls of greens to a large plate or bowl.

Step 2: Additional Vegetables:

Add in any number of your favorite organic vegetables. Common additions to my salads include grated carrots, steamed or raw grated beets, left over steamed broccoli, cauliflower(or raw if your tummy can handle it),asparagus, celery, cucumber, green onions, sprouts, zucchini, kale chips, raw kale leaves, raw corn, and sea vegetables such as crumbled nori.

The following steps are all optional depending on whether you are making a “meal” out of the salad and what you have already added to your mixture:

Step 3: Add a Carb: 

Add one, or a combination of your favorite carb source. I love to add leftover quinoa, millet, buckwheat, wild or brown rice, baked or roasted potato chunks, or any combination of the above.  Alternatively, or additionally add some fruit! I love the sweet addition of fruit to my salad. Try chopped apple, or pear, orange segments, grapefruit, grapes, berries, peach, nectarine, and kiwi—anything you love!

Step 4: Add Protein:

So many possibilities here: beans, extra quinoa, millet, or buckwheat wild salmon, smoked wild salmon, chicken breast, shrimp, nutritional yeast, hemp hearts(one of my favorites!), or perhaps some sliced lean beef every now and then!

Step 5: Add a healthy fat:

Avocado, raw chopped nuts, seeds, and/or a homemade dressing with healthy oil (see step 6).

Step 6: Dress it up!

See this post here on why you should make your own salad dressing, how easy it is, and a collection of some of my favorites. Some times I don’t even use a salad dressing because I have already added lots of yummy healthy fat with a big avocado, then I may just drizzle the salad with lemon juice or apple cider vinegar. Another favorite is dressing it with homemade hummus, or my favorite salsa!

Step 7: Add misc. toppings:

I love throwing a few extras on my salad such as: raisins, dried cranberries, a sliced up home made dill pickle, sundried tomatoes, sea salt, fresh ground pepper, Herbamere, dulse, kelp flakes, chopped fresh herbs, spices such as cumin or chili powder.

Favorite combinations:

-       Greens, avocado, nori, nutritional yeast, sundried tomatoes.

-       Greens, avocado, hemp hearts, quinoa, salsa

-       Greens, hummus, shrimp, and lots of chopped veggies.

-       Greens, chicken breast, chopped apple, and raspberry vinaigrette (see below for recipe)

-       Greens, wild smoked salmon, brown rice, avocado, nori, and apple cider vinegar. (Deconstructed sushi!)

-       Greens, roasted potato, fresh dill, creamy dill avocado dressing, hemp hearts,

-       Greens left over millet quinoa burgers, avocado, and salsa.

-       Greens, berries, hemp hearts and raspberry vinaigrette.

-       Greens, avocado, spirulina, nutritional yeast, and dried cranberries.

-       Greens, quinoa, sautéed balsamic onions, walnuts, and sliced apple.

I almost always sprinkle a touch of sea salt, and ground pepper to finish it off and really bring out the flavor!

And for the raspberry vinaigrette recipe:

Raspberry Vinaigrette

  • 1/2 cup olive oil
  • 1/2 cup raspberry vinegar
  • few packets stevia (or 1/8 tsp pure powder)
  • 2 teaspoons dijon mustard
  • 1/4 teaspoon dried oregano
  • a little ground black pepper
  • 1 tablespoon of poppy seeds
  • 1/4-1/2 cup raspberries, or strawberries! (fresh or frozen)

 Add all ingredients to a blender, blend and enjoy!

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It’s not a diet. It’s a lifestyle. Your key to a healthy, beautiful body.

Posted on October 17, 2011 by

 

There are thousands of diet books, weight loss supplements, and miracle exercise programs out there, with dozens more being “created” each day. So then why do 60.9% of Canadian men and 43.7% of women have an increased health risk because of excess weight (Statistics Canada, 2010) Why are all of these miracle plans and products not working?

Diets don’t work. To really achieve a healthy body weight, your body needs to be properly nourished with the micro (vitamins and minerals) and macro (carbohydrates, protein, and fats—energy!) nutrients it needs on a consistent basis.

Long before the diet books and supplements were introduced, our ancestors were quite successful at maintaining healthy active bodies. Why? The increase in production of processed convenience foods, and the increase in desk jobs, and use electronic media paired with the decrease of labour intensive work and physical activity as the only means of “fun”. A hundred years ago, we were naturally more active, and did not have access to the processed “food-like substances” that are filling grocery stores now. Everything was made from scratch, from wholesome ingredients. The majority of produce came from our very own backyards and was stock piled in cold rooms, or preserved for the colder months.

The answer to the obesity problem is not the latest, greatest detox kit, or the “Dance your-butt-and-gutt-off” workout DVD. The answer is not a secret, it is common sense that many people have lost touch with.

The answer to your diet dilemma:

Forget about calories; listen to your body. While it is true that the calories you consume versus the calories you burn in a day are the ultimate determinant of weight gain, weight loss, or weight maintenance, counting calories not accurate, nor necessary for obtaining and maintaining a healthy beautiful body. Our body doesn’t count calories, and its needs are never constant. Your body has the capability of telling you when it is hungry and when it is satisfied. When we tune into these cues, the result is a healthy weight. It is often said that your body composition is 90% diet and 10% exercise. Clearly, learning to listen to your body’s nutritional needs is key. To tune back into your body’s messaging system. Consider the following hunger scale:

The Hunger Level Scale

1. Famished; your stomach is completely empty; you’re weak and light-headed.

2. Starving; you’re uncomfortable and irritable and unable to concentrate.

3. Uncomfortably hungry; stomach is rumbling.

4. You’re slightly uncomfortable and just beginning to feel the signs of hunger and can’t wait to eat.

5. Neutral and comfortable.  You’re more or less satisfied.

6. Completely satisfied. 

7. Satisfied and feeling slightly full.

8. Uncomfortably full.  You feel bloated and are starting to feel uneasy.

9. Very uncomfortable and full.  Feel like loosening your clothes and not moving.

10. Completely stuffed and miserable.  Feel nauseous and you want to lie down.

· Keeping this scale in mind before and during eating will help you to control your food intake and ultimately, result in weight loss.

· Tune into your body while you are eating. Eat slowly; chew your food thoroughly until it is in a paste.  Be very conscious and enjoy your food.  Put down the fork between each bite and swallow before taking another bite.

· Ideally you should be eating when you are around 3-4, before you begin to get irritable and over hungry, and stopping at about 6 or 7. You should still feel totally comfortable and not over-full.

An important consideration is the TYPE of food you are eating. Intuitive eating (following your body’s hunger and satisfaction cues) has the best results when paired with wholesome nutrient dense foods. When the body is filled with empty calories (food with low or no nutritional value) it does not send out satisfaction messages. Instead it asks for MORE, in hopes of receiving the nutrients it really needs, even though it is already supplied with enough energy (calories). Essentially, many Canadians are overfed but undernourished. On the other hand, when we eat nutrient dense foods, the body accurately lets us know when it has received adequate food and signals us to stop eating. Also, when your body receives excess sugar, sodium, and unhealthy fats, it stimulates cravings. With all of the new convenient, indulgent foods available and the food industry directly marketing to your senses, it is important to understand what food is really nutritious vs what is a marketing tactic.

Optimal health and achieving and maintaining a healthy weight doesn’t 191556817_EUDJztVp_c - Copycome from that a meal replacement shake, exercise DVD, 30 day cleanse, cabbage soup diet, fat burner pills, signing up for a marathon just to “ burn calories”, buying 100 calorie snack packs, or any other quick fix strategy. There is no quick fix—there is no secret plan—and there are no miracle products, its a lifestyle. Consistently nourishing your body with whole foods, while listening to your body’s energy needs  (AKA, hunger and satisfaction cues) with some activity thrown in is the simple formula for a healthy happy body.

One last important point: When you consistently nourish your body with wholesome, nutrient dense foods (instead of processed, pre-made, factory food), those special holiday treats and meals can be enjoyed. Its what you do on a regular basis, not a few special treats here and there that is the main determinant of your health and body weight. So enjoy your special treats when the occasion arises, and savour every last bite Smile. Remember to listen to your body and eat intuitively. Your body will guide you, as it knows exactly what it needs.

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Posted in Diet/Health, intuitive eating, real food | Tagged , , , , | 1 Comment

Quinoa Cinnamon Raisin Cookies (Gluten, egg, dairy free)

Posted on October 12, 2011 by

Finally, after an extensive food allergy test, I am beginning to feel healthy, energized, and happy on a very consistent basis. I was beginning to think stomach pain, bloating, and other not so cookie-recipe friendly symptoms were “normal”. No matter what I tried, I could not find relief. When my results came back with extreme reactions to dairy, eggs, gluten, sweet potato, almonds, coconut, and pineapple, it all made sense. Almond milk, whole almonds, whole eggs, sweet potatoes, coconut butter, and coconut oil were all daily food items for me. So after a large glass of almond milk and a scoop of coconut butter, I removed them from my diet. After the first couple days, I was feeling depressed—no relief, even though I was avoiding all of these foods (that I loved). But—by the third day, things started changing… I had no stomach pains, and did not look pregnant by the end of the day. Now, almost 10 days later—my life has changed dramatically. I feel wonderful. No matter what I eat (not including the allergens, obviously), my body digests it with ease, and my energy is great! Finally!

So on to the cookies— I have known about the gluten and dairy for quite awhile, now, meaning  I don’t even remember the last cookie I ate. I cant say I crave cookies, but I do love, and need a sweet treat sometimes, and I LOVE to put a healthy twist on everything I make—so I came up with this recipe! I started with a almond flour chocolate chip recipe, and transformed it into Quinoa Cinnamon Raisin Cookies, which is 100% completely different from the original ..

Quinoa Cinnamon Raisin Cookies (Gluten, egg, dairy free)

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  • 1 cup quinoa flour (or brown rice)
  • 1 1/3 quinoa flakes
  • 1/2 tsp. baking soda
  • 1/2 tsp. sea salt
  • 1 tsp. cinnamon
  • 1/2 cup squash puree (I happened to have Red Kuri squash, but canned pumpkin would be beautiful)
  • 1/4 cup honey (or maple syrup)
  • 1/4 cup macadamia oil (coconut would be wonderful, but I am allergic)
  • 2 tbsp. water
  • 1/2 cup raisins

Preheat oven to 350. Stir dry ingredients together, then add wet ingredients and stir to combine. Add raisins last. Place cookie dough on sheet in 1.5 inch balls, flattening a bit, then bake for 7-10 min.

Makes about 20 cookies Smile… 19 if you sneak some dough Winking smile.

Posted in Diet/Health, My Life, real food, Recipes | Tagged , , , , , , , , , | 4 Comments

What can yoga do for you?

Posted on October 11, 2011 by

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Its been about a year now since I attended my first yoga class. For the longest time, I had imagined yoga as being something completely outside of my interests. Thankfully, my sister convinced me to join her Thursday night yoga class.

I was pleasantly surprised after my first class. I felt great…physically and mentally.

I have experienced yoga with many different instructors, and it always amazes me how each has their own unique style.  Personally, I have trouble choosing a favourite class, because each style seems to effect me (positively) in a different way. The yoga studio that I attend, Body in Mind Yoga Studio, has 5 amazing teachers, of which I have experienced 4 of. Ill share my thoughts on the different classes:

Core Strength Vinyasa Flow: I find the flow classes supply the most wide range of benefits.  I love flowing through the poses, and find it clears my mind very well as I focus on the breathing, balancing and the mind muscle connection. One of my favourite ways to increase the impact of my practise is closing my eyes at times as we flow through different poses. One of the teachers, Jessica Hamilton introduced the idea of closing your eyes during parts of the practise (once you are aware of what you are doing, of course) and I love it!  Tracy Crooks, Jessica Hamilton and Sherry Smyth all teach amazing flow classes, each one of them with their own unique style. Tracy’s flow classes are always physically energizing and mentally relaxing. I love that she always chooses a peak pose that we work towards in each class and refers to our yoga class as a journey… love that!  Jessica’s flow class/yoga fusion always challenges me, in a really good way. I feel relaxed by challenged at the same time. She always has a unique pose, or pose variation which I love because I love to try new things! Sherri’s multi level flow classes are always perfect when I need to mentally clear my mind. She always presents a beautiful class that flows so smoothly from pose to pose. I always enjoy the way she talks us through the class and her passion for yoga is inspirational.

Yoga Tune Up: Two of the teachers at Body in Mind here in Moose Jaw recently became certified Yoga Tune Up teachers. Tracy Crooks (owner of the studio) has weekly classes dedicated specifically to Yoga Tune Up which is great for improving and healing any sore, stiff, and overused body parts. Being very active myself and enjoying various fitness classes , resistance training, and out door activities,  I often find myself in need of some “tune up”. After attending one of Tracy’s classes I always feel a relief, and it has even helped my recovery from old injuries and tight spots. Sheri, the other certified tune up teacher also incorporates various tune up movements to her multi-level flow classes. Learn more about yoga tune up.

Yin Yoga: Bette is the wonderful certified Yin Yoga teacher at Body in Mind. Bette’s class was the first yoga class I attended, and I LOVE her teaching style. It is very beginner friendly, but also super great for experienced yogi’s looking for a very relaxing, stress relieving class. She also incorporates a bit of flow yoga into her yin class. Yin involves holding passive posses for an extended period of time, and really allows you to focus, relax, and slow down.

I am currently taking a university class called “Alternative Therapies”, which has been extremely interesting so far. Just last week, I read a section on yoga, and the research that has been done to uncover it’s incredible health benefits. My textbook gave a summary of many studies that have been done to prove the reported benefits of yoga stand up to science. I want to share some of these studies with you, as I found them very interesting!

(1978, Udupa)Rats were placed in headstands for an hour each day then presented with various stressful  situations. The rats who had been in an inversion earlier that day adapted to the stressful events much more rapidly than the control group. This study kind of creeps me out…rats and yoga just don’t go together, and I’m not so sure that forcing a rat into a headstand is all that humane, even if it is just a rat… Confused smile

(1965, Gaetner et al)People who practise inversions daily became more “stress hardy”.

(1972, Benson) People practicing yoga meditation showed a 200%  stress decrease within 10 min of meditation and the anxiety level remained reduced for long periods after the meditation was finished.

(1983,Ornish et al.) With consistent yoga practice the heart works more efficiently.

(1961, Anand and Chhina) Blood pressure is lowered and brain waves reflect a more relaxed state.

(1972, Banquet) EEG synchronicity(a unique change in the brain during meditation) shows improved communication of the right and left side of the brain with regular yoga practice.

(1968, Therrien) Physical fitness level is improved.

(Ornish et al., 1983) Yoga combined with dietary changes have been found to drop cholesterol levels b an average of 14 points in 3 weeks.

(Maris and Maris, 1979) Yoga results in chest expansion, better breath holding capabilities, and increased vital capacity.

(Monroe and Fitzgerald, 1986) Blood sugar levels improve and diabetes is better controlled with regular yoga practice.

(Bension 1969 and Maris and Maris 1979) Because of its psychological benefits, it successfully assists drug treatment, smoking cessation, and improves job satisfaction.

Posted in health, My Life, stress management, workout, Yoga | Tagged , , | 3 Comments

Kale Chips?

Posted on October 6, 2011 by

I posted a link to an article summarizing the nutritional powers of kale and posted it on my Facebook page a few days back. In response to the link, there was a request for kale chip recipes! Being a huge fan of kale chips myself, I am excited to share my favourite recipe, along with a variety of others that look great, but I have not personally tested out.

My absolute favourite kale chip recipe is my own personal creation:

Raw Dehydrated Sunbutter Kale Chips

to save you clicking on the link to my previous post, here is the recipe:

  • 1/3 cup Sunbutter (could sub another nut or seed butter)
  • 1/4 cup Apple Cider Vinegar
  • 1 tbsp water
  • 1 tbsp Coconut aminos (or soy sauce)
  • Pinch of ground black pepper
  • 1/4 tsp of sea salt
  • 2 bunches of kale

Wash and dry kale heads, then tear into large bite sized pieces, discarding tough stems. Place in large bowl.

Add all ingredients, except kale to a blender and blend together. Pour over the kale pieces and use your hands to mix it up.

Spread the kale pieces out on teflex (or parchment paper) lined dehydrator trays. Dehydrate on 110 until crisp (about 4 hours for me). Store in an air tight container.

Now for those without a dehydrator, they will work just fine in a 350 degree oven. Check them after 20 min and again every 2-3 min until they are completely crisp. They should be crisp enough to easily fall apart in your hand if you were to try crumble it.

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Other recipes that look incredible:

Baked Chipotle Kale Chips. (For the spice lovers)

baked kale chips (Paprika and Garlic seasioning)

lemon kale chips (Lemon and olive oil—I am totally trying these ones!)

Kale Chips – Cook4Seasons (“cheezy” kale chips, with nutritional yeast)

Gluten Free Crispy Baked Salt and Vinegar Kale Chips Recipe (For the salt and vinegar chip lovers !)

 

Organic bunches of kale are one of the cheapest vegetables available, so what have you got to lose?

Smile

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Flavours of Fall: Acorn Squash Soup and South-western Quinoa

Posted on September 30, 2011 by

I’m so excited that I can use my oven/stove again without making the temperature in my apartment unbearable! In fact… I started cooking today just so that I could warm upSmile.

My mom brought me a ton of home-grown squashes and carrots just the other day–the inspiration for the recipes came from.

Acorn Squash Soup:

  • 1 acorn squash (medium ish…)
  • 1 large onion, diced
  • 2 grated carrots
  • 2 stocks diced celery
  • 1 tbsp coconut oil
  • 1.5 tsp sea salt
  • 1/4- 1/2 tsp ground black pepper
  • 2 cups water
  • 1 cup unsweetened almond milk

Preheat oven to 375 degrees. Cut squash in half, remove pulp and seeds. Place cut side down on a parchment lined baking sheet (for easy clean up) and roast for 35-50 min or until soft all the way through.

While squash is roasting. Add onion, carrots, celery, and coconut oil to a cast iron skillet and cook until vegetables are tender. If they begin to brown too much but are not quite cooked, add 1/2 cup water and simmer until tender.

Once the squash and vegetables are cooked, add them both to a high powered blender or large bowl along with the water and almond milk. Blend in blender or with and immersion blender in the bowl.  Add additional sea salt and pepper to taste.

South-western Quinoa

    • 1 cup rinsed quinoa
    • 1 1/2 cup water
    • 1 large onion
    • 2 grated carrots
    • 2 stocks diced celery
    • 1 tbsp coconut oil

 

  • 1 can crushed tomatoes (look for bpa free canned tomatoes – like Eden Organic)
  • 1 tbsp cumin
  • 1/2 tsp sea salt
  • 1/4- 1/2 tsp ground black pepper

 

Add rinsed quinoa and water to a pot. Bring to a boil, then cover the pot, turn down to low and simmer (without stirring!) for 15 min. After 15 min, turn off the burner and let sit, without taking off the lid for another 5 min.

Meanwhile add onion, carrots, celery, and coconut oil to a cast iron skillet and cook until vegetables are tender. If they begin to brown too much but are not quite cooked, add 1/2 cup water and simmer until tender.

Combine cooked quinoa, vegetable mixture, tomatoes and spices. Serve over a bed of spinach, or perhaps a  small nest of spaghetti squash!

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What’s up with dairy

Posted on September 26, 2011 by

After posting the following quote on Facebook:

Most adults worldwide are lactose intolerant and can’t digest the natural sugar in milk. Beyond that, the milk protein (casein) can irritate the immune system and stimulate mucus production, worsening allergy symptoms. This is why milk consumption is associated with recurrent childhood ear infections, eczema, chronic bronchitis, asthma, and sinus conditions. Even those who are not allergic to milk but have autoimmune diseases or digestive problems may find that their symptoms improve when they eliminate milk and milk products. (Andrew Weil, M.D)

… I received quite a bit of feed back on the topic of dairy and there was much interest in learning more.

So here goes Smile

Digestion:

There are two types of proteins in milk : caseins and whey proteins. Human milk contains  40% casein and 60% whey ; while cow’s milk is 80% to 20%.  Given that the amount of total protein in cow’s milk is more than double that of human milk, cow’s milk clearly contains considerably more casein than human milk. Casein is very difficult to digest and has been linked to a range of diseases and allergies. Because humans lack the ability to properly digest the casein protein in cow’s milk, this means digestive disturbances (gas, bloating), are very common.

Most people in the world are unable to consume cow’s milk and milk products after weaning of their mothers milk because of the inability to digest the sugar in milk called lactose. Lactose gets broken down (to glucose and galactose) in the small intestine by the enzyme lactase, which as babies, most people have adequate amounts of and are able to efficiently digest the milk of their mother. This ability is lost in many people after weaning, as the lactase enzyme is not available in high enough quantities. I think this makes incredible sense—what other mammal continues to drink milk after weaning of their mothers?  If baby cows don’t continue to drink their own milk after they are weaned, why should we???Without lactase, lactose is not broken down. Instead, it is fermented by bacteria in the large intestine, and fermentation equals gas!

Symptoms of lactose intolerance :include nausea, cramps, bloating, gas and diarrhoea.

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Acid and Mucus Forming:

Milk is one of the most mucus forming foods. Diets rich in milk seem to cause higher incidences of allergies, colds, asthma, and ear infections, especially in children.

Milk is also extremely acid forming in our body.

Common signs of acidification:

1. Lack of energy, constant fatigue, loss of physical tone and psychic drive, sensation of heaviness in the limbs, feelings of inability to cope.
2. Lower body temperature; frequently feels cold.
3. Tendency to get infections.
4. Loss of drive, joy and enthusiasm.
5. Depressive tendencies.
6. Nervousness, agitation without cause, hyperactivity, sensitivity to high-pitched noises and easily stressed.
7. Very pale face.
8. Headaches.
9. Eyes tear easily.
10. Conjunctivitis.
11. Inflammation of the corneas and eyelids.
12. Acidic saliva.
13. Loose teeth.
14. Inflamed, sensitive gums.
15. Mouth ulcers.
16. Cracks at the corners of the lips.
17. Recurring infections of throat and tonsils.
18. Teeth are sensitive to hot, cold or acidic foods.
19. Teeth have a tendency to crack or chip.
20. Pain in the nerves of the teeth.
21. Excess stomach acid.
22. Acid regurgitation.
23. Gastritis.
24. Ulcers.
25. Nails are thin and split and break easily.
26. Hair looks dull, has split ends, and falls out.
27. Dry skin.
28. Skin tends to be irritated in regions where there are heavy concentrations of sweat.
29. Hives.
30. Leg cramps and spasms.

source: The Acid-Alkaline Diet for Optimum Health, by Christopher Vasey, N.D.

What about calcium?

Studies have shown that countries with the highest consumption of animal protein and dairy had more bone fractures than countries whose main protein is from vegetable sources. It’s not about how much calcium we eat, but how much we absorb and keep from what we eat. Excess protein (resulting in increased acidic residue) cause us to absorb less and excrete more calcium. Dark leafy greens, quinoa, sesame seeds, and beans are all good sources of calcium.

What about yogurt?

While it does contain probiotics, it still has the exact same mucus forming, acid forming, and casein characteristics of other milk products. Try getting probiotics from unpasteurized fermented vegetables (sauerkraut/kimchi) and/or a daily (non dairy) probiotic supplement.

Milk alternatives:

Milk/Cream: Nut/Seed milk(almond, hemp, etc.), coconut milk, rice milk

Cheese: Nutritional Yeast or goat cheese(for occasional satisfactions of those extreme cravings of cheese—goat cheese is a better option because it more closely resembles human milk).

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So, maybe its time to wipe off your milk moustache and see if dairy free diet restores that energy and glow to your life Smile.

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Sea Vegetable Super Powers

Posted on September 22, 2011 by

Don’t be afraid of sea vegetables, as they are one of the richest sources of minerals. They are rich in iodine, calcium, potassium and iron. Iodine is necessary for the proper functioning of the thyroid. When deficient in iodine, hypothyroid condition develops(leading to fatigue, lethargy, weight gain, and cold body temperature. Sea vegetables are well known for being one of the highest sources of iodine. iStock_000010225950XSmall

There are many varieties of sea vegetables, some of the more common:

  • Nori—Commonly used in sushi rolls, but can be used in many ways.
  • Dulse – look for dulse flakes and use as a seasoning. I like to sprinkle dulse flakes on my salads!
  • Blue Green Algae (Spirulina and Chlorella)—especially rich in protein, supplying about 10g of high quality protein per tablespoon. Try sprinkling 1-2 tsp. of spirulina on your salads, add some into your next smoothie, or enjoy 2-3 tsp. mixed into a cup of coconut water after your next workout. Both of these blue green algae are amazing sources of chlorophyll, which actually helps remove heavy metals from your body that have accumulated from consumption of contaminated foods. Chlorophyll is also a general detoxifier that supports liver function. Chlorella is also said to help stabilize blood sugar levels and thus, reduce cravings for sugar and carbohydrates. Next time you have out of control cravings that wont stop for nothing–a few chlorella capsules might help you overcome it.
  • Arame—try adding a bit to your next soup! Remember, seaweed greatly increases in size once it is re-hydrated, so be careful with how much you add!
  • Hijiki—simular to arame
  • Kelp—Kelp can commonly be found in a granulated form, used as a seasoning. 
  • Kombu—Often added to soups. Adding a strip of Kombu to your pot when cooking beans helps reduce some of the gas causing characteristics of the beans.
  • Wakame- Also mainly used in soups, or in “Wakame Salad”. Try this simple recipe.

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Zucchini Hummus Recipe

Posted on September 19, 2011 by

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So I received a huge delivery of zucchini yesterday afternoon—via my mother Open-mouthed smile.

I LOVE zucchini… obviously, seeing as I have already used up 4 of them in one day! I made cucumber zucchini orange juice, cacao zucchini quinoa porridge(great with carrot in place of zucchini, too!), and  zucchini hummus! I honestly cant pick my favourite, but I am seriously going to be sad when my zucchini stash runs out!

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If you have a stash of your own, give this hummus a whirl!

Ingredients:

  • 2, 10 inch long zucchini, quickly chopped (or grated if you dont have a high powdered blender)
  • 1/2 cup tahini
  • 1/4 cup lemon juice
  • 1.5 tsp. Celtic or Himalayan sea salt
  • if you like garlic—add some! Im not a huge garlic fan though, so I dont!

Add all ingredients to a blender or food processor, and blend/process until smooth. Use as a dip for raw veggies, or as an amazing salad dressing!

If you like regular chickpea hummus, try this recipe, but if your looking for something a little easier to digest, and not so heavy—this zucchini version is amaaazing! Its loaded with vitamins and minerals thanks to the raw zucchini, the calcium rich tahini, and the detoxifying, alkalizing, lemon juice! Cooked beans are one of the more difficult foods to digest so I like to use them sparingly.

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3 Simple things to improve your health…

Posted on September 17, 2011 by

1) Start your day with hot lemon water. iStock_000016811599XSmall

Lemon is one of the easiest, most effective ways to detox your liver. No expensive detox products or cleansing gimmicks needed. Lemons are a natural astringent, are high in vitamin C(antioxidant) and potassium which help to detoxify the liver from any built up toxins and destroy free radicals. Lemon is also extremely alkalizing which will help balance out your body’s ph levels!

Lemon water 20-30 minutes before meals also helps to stimulate digestive juices which prepares the body for digestion. Drinking water a half of an hour before meals can also prevent overeating by preventing us from mistaking thirst from hunger.

Try 1/4- 1/2 of a lemon in 8 oz of water. Sometimes I like to add a pinch of stevia for sweetness Smile

2) Start your lunch and dinner with a salad. Or make a salad your main meal by adding your dense portion of the meal (fish, chicken, quinoa, avocado, eggs, millet, hemp hearts, shrimp, etc.) Starting with a large salad, ensures we are getting a ton of vitamins, minerals, enzymes and fiber. It will also help prevent overeating thanks to the fiber.

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3) Reduce, and minimize caffeine intake. Caffeine is a central nervous system stimulant and is actually considered a drug. It increases brain activity, which may be of benefit for some people, but it also raises blood pressure, and heart rate, and commonly lowers blood sugar levels which has a huge impact on sugar cravings and hunger levels. Caffeine stresses your adrenals, your digestive system, and on your overall health due to the extreme acidic nature of it.

Drinking coffee

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Try something new—5 foods to check out!

Posted on September 17, 2011 by

Instead of focusing on all the foods you shouldn’t eat, which can become overwhelming and cause you to want them more, focus on all of the amazingly wonderful whole foods that are naturally delicious. So stop thinking about the bag of chips or bottle of pop you “can’t” have and start exploring the never ending world of nutrient-packed foods.

Here are 6 foods that I am loving and pack a huge punch when it comes to nourishing your body.

Chia

Chia is a seed  that is super high in Omega 3 fatty acids and is packed with antioxidants, vitamins, minerals, and fibre. Chia seeds absorb 10 times their weight in water, which means it is a great for hydrating the body and gives a feeling of fullness, preventing hunger.

Easy Chia Recipe:iStock_000017673053XSmall

  • 1/4 cup chia seeds
  • 1 cup almond milk, hemp milk, or water
  • pinch of stevia

Stir all together and let sit 15 min, or until thickened. This mixture can be stored in the fridge for a quick snack when your on the go!

Try adding cinnamon, cacao powder, acai powder, shredded coconut, grated carrot(with cinnamon—think carrot cake!), a few raisins, dried cranberries, goji berries, or any combination of the above for an interesting treat!

Hemp Hearts (or hemp seeds)

These little seeds are impressively packed with protein(33%), healthy fats, various minerals and vitamins(magnesium, zinc, iron, vitamin D) and fibre!

4 tbsp. contains 15 g protein,  3.6 g omega 3 and 2.5 g fibre.

Sprinkle them on salad, on top of steamed veggies, or just eat them plain out of a bowl Smile. I like to sprinkle cinnamon on them!

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Nori

The sheets of nori that are commonly used for sushi making can be used in so many other ways! They are a fabulous source of iodine (important in thyroid hormone development), various vitamins, minerals and iron, and antioxidants.

Try crumbling a sheet of raw nori onto your next salad or soup, use it as a wrap instead of bread, or try making your own sushi!

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Millet

Like quinoa, it is gluten free. Millet is technically a seed and not a grain, but is cooked and eaten like a grain.

Try my favourite millet quinoa vegetable patties or this lovely millet recipe for inspiration:

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Mediterranean Millet Salad

  • 1 cup millet (soaked over night, then rinsed)
  • 2.5 cups water

Bring to boil then cover , turn to low, and simmer for 20 min (no stirring!)

Mix up dressing:

  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tbsp apple cider vinegar
  • 1 tsp dried oregano
  • 2 tsp djion mustard
  • 3/4 tsp sea salt

Combine cooked millet with the dressing, add your favourite steamed veggies to the mix or serve on top of a bed of spinach!

Millet can also be eaten as an alternative to oatmeal. Try it sprinkled with cinnamon, a pinch of stevia and a drizzle of almond milk.

 

If more water is added, it gets quite creamy and soft, almost like mashed potatoes! Add some pepper, some sea salt and maybe a bit of olive oil and… ta da!

 

Trout

I’m sure you already know that salmon is a great source of omega 3 fats and protein, but have you tried steelhead trout?

My favourite trout recipe (and everyone I have made it for totally loves it!) is Broiled Steelhead Trout With Rosemary, Lemon and Garlic.

I buy my trout from Wild West Steelhead, based at Lake Diefenbaker.

Posted in Diet/Health, health, real food, Recipes | Tagged , , , , , | 1 Comment

Fast and delicious ways to dress up your salad!

Posted on September 12, 2011 by

Have you ever looked at the back of your favourite bottle of salad dressing? If not—check it out. There are some pretty funky ingredients and a lot of sugar and salt that really does not need to be there. Bottled salad dressing is also quite pricey—so why not make your own. You can control the quality of the ingredients, make it suit YOUR tastes, and save some money!

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Here are my go-to ingredients for salad dressing making(not all at once Winking smile):

  • Olive Oil
  • Flax Oil
  • Avocado
  • Tahini
  • Apple Cider Vinegar
  • Gluten Free Unpasteurized Miso
  • Pureed Vegetables
  • Dijon Mustard
  • Lemon Juice
  • Nutritional Yeast
  • Fresh or dried dill, basil, oregano
  • Celtic Sea salt

Some Recipes:

Flax(or olive) Vinaigrette

  • 4 tbsp flax oil (or olive, or mixture of both)
  • 1.5 tbsp apple cider vinegar
  • 1.5 tbsp lemon juice
  • 1/4 tsp celtic sea salt

Creamy Dill Avocado Dressing:

  • ½ of a large avocado
  • 1/2- ¾ cup of water (depending on how thick you like it)
  • 1 tbs apple cider vinegar
  • 1 tbs lemon juice
  • 1 tsp of dried dill or fresh chopped baby dill
  • Celtic Sea salt to taste

Lemon Tahini Dressing

  • 1/4 cup Tahini
  • 2 tbsp. lemon juice
  • Water to thin to desired consistency
  • Celtic Sea salt and pepper to taste

Oil Free Salad “Dressing”: Sometimes I’d rather chop a big avocado up or through a handful of nuts in my salad and don’t oil in the dressing, or just feel like a simple tasty bowl of greens with  this great combo of tastiness:

  • Chopped fresh herbs (basil, dill, oregano, cilantro)
  • tbsp. Lemon Juice
  • 1-3 tbsp Nutritional Yeast
  • Dulse flakes or Nori flakes (nori sheet crumbled up)
  • Black Pepper and Celtic sea salt to taste
  • gluten free miso(sometimes I use this, other times I leave it out of the mix)

This isnt a dressing per say—I usually just sprinkle it all on, then mix it well before digging in Smile.

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Natural Beauty- Lip Exfoliates

Posted on September 9, 2011 by

Now that its getting colder, and our lips are getting dryer, try one of these quick, easy, and cheap lip exfoliators. The ingredients can all be found in most average kitchens and will get you lips looking smooth and healthyRed lips! Unless, of course, you love the chapped look…. Sarcastic smile

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Exfoliator #1

Using a toothbrush, dampen it in water, then dip it into a tsp. of baking soda. Gently brush lips back and forth for about 20 seconds, then rinse. This does not supply any moisture, so be sure to apply lip balm after you are finished!

Exfoliator #2

  • 1 tsp olive, coconut or almond oil
  • 1 tsp brown sugar
  • 1 tsp honey

Mix all ingredients together into a thick paste. Apply to lips and gently massage with your finger. Rinse well with warm water, and smile Smile. (try not to lick it off your lips instead Winking smile)

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Raw Granola Chunkies

Posted on September 9, 2011 by

While in California a couple months ago, I bought some raw granola from Whole Foods it was SUPER tasty and great for a quick snack when necessary. Naturally, I decided to recreate it :) . No added sugar, just natural fruit sugar and you can bet its packed with body-beautifying nutrients!

Potassium rich bananas, polyphenol and antioxidant rich apples, vitamin E, manganese and magnesium loaded sunflower seeds and almonds, Omega-3 fatty acid from chia seeds and walnuts, blood sugar controlling cinnamon!

Raw Granola Chunkies

Ingredients:

  • 100 g banana, peeled
  • 150g apple cored and chopped
  • 120g sunflower seeds
  • 60g raisins (if not organic, ensure they are sulfite free!)
  • 60g dates (if not organic, ensure they are sulfite free!)
  • 30g chia seeds
  • 45g almonds
  • 45g walnuts
  • 1 tsp cinnamon

Add apple and banana to blender or food processor and process until smooth and liquid-y. Add in remaining ingredients and process until combined, leaving some chunks. Spread onto teflex lined dehydrator trays and dehydrate until crisp but still chewy. (Mine took 24 hours at 110 degrees)

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Cocoa Zucchini Quinoa Porridge

Posted on September 9, 2011 by

Looking to use up some of those zucchini growing in your garden? If you love chocolate zucchini cake, … Try this out!

Zucchini  is an great source of manganese(which helps your body utilize many key nutrients, supports bone health, and maintenance of normal blood sugar levels,  as well as optimal thyroid functioning, and nerve health, and antioxidant support)and vitamin C (important for adrenal, immune and antioxidant support which is EXTRA important in times of stress)

Ingredients

1 small zucchini, grated

1/3 cup quinoa flakes

1 tbsp cacoa powder

pinch of sea salt

1/8 tsp stevia

1 tsp cinnamon

1 cup water

Combine all ingredients in a small pot and cook over medium high heat until thick and zucchini is soft. OR microwave on high for 3-4 min.

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QMV Burgers! (Quinoa, Millet, Vegetable)

Posted on September 9, 2011 by

Its sooo time to share this awesome recipe with you! I have been playing around with a bunch of different veggie burgers for awhile now, and at the moment—this is my ultimate favourite!

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If you don’t like cumin—leave it out, because you can definitely taste it. I happen to LOVE it though! You could try adding your favourite herb or spice instead!

Here’s what you need:

  • 1/2 cup millet (soaked overnight!!! Important for digestion!)
  • 1 1/2 cup water
  • 1 tbsp. coconut oil
  • 1 small red onion, minced
  • 1-2 grated carrots (about 1 cup grated)
  • 1 grated celery stalk
  • 2-3 cups baby spinach (about 3 handfuls!)
  • 1 tsp. Celtic or Himalayan salt
  • Black Pepper
  • 1 tbsp. cumin
  • 1 cup quinoa flour

Placed soaked, rinsed and drained millet into a pot with the water. Bring to a boil, turn it down to a simmer, then cover it and do not touch it or remove the lid for 15 min. While the millet is cooking, add oil and minced onion to a cast iron skillet. Cook until onions are soft, then add carrots, and celery. Cook until carrots and celery begin to turn soft, then add spinach and stir until completely wilted. Transfer veggie mixture to a large bowl, add the cooked millet, and stir. Add quinoa flour, and stir to combine (it will be somewhat hard to stir and combine, but will end up perfect!). Let mixture cool in the refrigerator. Preheat oven to 350 and bake for 30 min, flipping halfway through.

Enjoy!

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Stress-less

Posted on September 3, 2011 by

Being that I am in the middle of writing final exams, and I am consciously trying to keep my stress levels to a minimum, I thought it would be a topic for to day—how to reduce and manage your stress through nutrition, exercise, and lifestyle.

Stress is the physical, mental, or emotional reaction to an event or situation, not the event itself. Some people get stressed way easier than others, which was me, not too long ago. While I still get stressed at times, it has definitely gotten a lot more manageable and severe.

Some symptoms of stress include headaches, irritability, poor memory, low self esteem, tooth grinding , shallow breathing, nervous twitches, insomnia, increased allergies, skin disorders and digestive issues. Internally, the brain and pituitary gland respond to stress by releasing ACHT hormone which stimulates the adrenals to increase epinephrine, norepinephrine  and cortisol. epinephrine, norepinephrine stimulate increased blood pressure and heart rate, increased muscle tension, and decreased blood flow to the digestive tract. Adrenaline raises blood sugar and asks the liver to release more glucose and cholesterol into our blood to give us the energy we need. Long term stress is actually quite dangerous as it severely wears out the body, including the immune system which increases our risk of becoming sick and decreases our ability to recover. Stress causes the body’s nutrients to be used more rapidly, meaning we require increased amounts of many nutrients to sustain our health and overcome the stress.

Nutrition:

Vitamin C is essential for adrenal system support, and it provides antioxidant and immune support. Vitamin C is thought to be one of the most important anti-stress nutrients. Ensure adequate intake by eating lots of raw fruit and vegetables, as much of the vitamin C in foods is lost during the cooking process.

Great food sources include: broccoli, bell peppers, kale, cauliflower, strawberries, lemons,  brussels sprouts, papaya, chard, cabbage,spinach, kiwifruit, snow peas, cantaloupe, oranges, grapefruit,limes, tomatoes, zucchini, raspberries, asparagus, celery, pineapples, and lettuce.

For a super powered dose of vitamin C, check out Camu powder, which naturally contains more vitamin C than any other food (30-60 times more than an orange!) Just one tsp. has 1200% of the recommended daily intake! Try mixing a tsp into a glass of water in times of stress.

B vitamins are also needed for proper functioning of the adrenal system and may also help counteract some of the biochemical effects of stress.  A B complex capsule is often recommended during periods of high stress.

Again, to get the max amount of B vitamins, fruits and vegetables are best eaten raw.

Nutritional yeast, animal proteins, dried fruits, beans, broccoli, sunflower seeds, lentils, and nuts are all good sources of B vitamins.

Zinc enhances immune function and protects cells from free radical damage.

Magnesium and Calcium

Magnesium is a relaxing mineral that helps balance the nervous system.  Calcium is important for proper nerve functioning, proper heart beat, and immune function. Both minerals are helpful in balancing stomach acidity which can be a problem during times of stress.

A bath with 1 cup of Epsom salts(magnesium sulfate) added in has been found to be very relaxing.

During times of stress, a magnesium/calcium supplement before bed may be something to consider if stress levels continue.

Chammomile is well known as having a calming, relaxing effect, which can be a pleasant sleep aid. Chamomile also soothes the digestive system. I love Mighty Leaf Chamomile Citrus Tea

Caffeine contributes to nervousness, can disrupt sleep patterns and places even more stress on the adrenals. Try a nice caffeine free herbal tea instead.

Alcohol, Tobacco, Drugs though they may provide temporary stress relief, they do not change the root problem and are harmful on your body.

Exercise

Exercise is a great way to clear your mind, release your tension and increase your overall energy. Exercise releases endorphins that improve our mood and attitude. Even if you feel drained, a simple walk with a friend or a family member is almost guaranteed to help relieve stress. Try make time each day for some form of activity, espe

Lifestyle

This is what made the biggest difference for myself.  Learning to relax, getting enough sleep each night, taking deep breaths, identifying the causes of stress and understanding why it is bothering you, making time for yourself, finding a relaxing hobby, avoiding unnecessary hassles that may add up to more stress, freeing your emotions, and creating a stress free home environment are all important factors in stress management and prevention.

Personally, I believe regular yoga classes have greatly reduced my stress levels and changed the way I react in stressful situations.

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Posted in Diet/Health, health, stress management, Yoga | Tagged , , , | 4 Comments

Raw Cacoa Super-Balls; Add me on Facebook!

Posted on September 1, 2011 by

I want to share a recipe today, in honour of “the sweet tooth” inside all of us!

Savour one of these balls of lusciousness after supper on those days when you just NEED something sweet. Make up a batch and store them in your refrigerator for emergency sweetness.Smile

Ingredients:

  • 1 cup (preferably soaked and dehydrated for best digestion) almonds
  • 4-5 small dates or 2-3 large
  • 1/4 cup raisins or dried cranberries
  • 7 tbsp. raw cacao powder
  • pinch of sea salt
  • 1/2 tbsp. coconut oil
  • 1/2 tsp cinnamon (optional)
  • 2 tbsp. water

First, add almonds to food processor or high powered blender and process until crumbly. Add remaining ingredients, except for water and process once again until combined. Empty mixture into a bowl, then mash in the water. Roll into 15-18 balls and let set on a flat plate or tray in the refrigerator to set. After they have hardened they can be transferred to a smaller container and stacked on one another without sticking.

Now, if you are on Facebook, come on over and “like” my page… I plan to frequently update it with health, fitness, and nutrition tips, and recipes as well as provide motivation, photos, and interesting links!

Posted in My Life | 4 Comments

Make it at home: Almond milk

Posted on August 30, 2011 by

There’s all kinds of almond milk recipes on the web, but all of them have slightly different ratios and instructions, so I thought I would post mine.

I had been buying almond milk for over a year when I realized how much money I could be saving, and I wasn’t loving the fact that the only brand that was available was not organic. So I ordered some raw organic almonds and got busy!

I soak 1 cup of almonds in water, overnight.

I rinse them, then add them, along with 3 cups of water into my high powered blender and blend until smooth. (vitamix)

I strain it through my nut milk bag to get rid if of the pulp and make it smooth.(which I dehydrate and keep to put it in other things that I make).

Then I add the strained milk back to the blender with 4 cups of additional water and 1 tsp of sunflower lecithin(an emulsifier and also a great source of cholinewhich comprises a major portion of our brain and nervous system.)

Store the nut milk in glass mason jars in the refrigerator for 4-5 days.

** Also great with brazil nuts(soak only 15 min), pumpkin seeds, hemp seeds(dont need to soak), and hazelnuts!

*** For a thicker, creamier milk add only 1-2 cups of additional water after straining.

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Natural Beauty- Coconut Oil

Posted on August 29, 2011 by

Who doesn’t love soft, shiny, healthy hair?

There are oodles of products out there that claim to give you the hair of your dreams, but why go out spending tons of money on deep conditioners, smoothing products, and shine enhancers when there is a 100% natural (and incredible smelling!) treatment that you can buy for 10-20 dollars and last you for months, if not years!

Coconut oil! You can use use pure, unrefined coconut oil for hair, skin, and cooking. . Look for high quality coconut oil that include the words “unrefined,” “organic” and “virgin” on its label.

For an amazing conditioner: apply 1-3 tsp. of coconut oil to damp hair, massaging it into the scalp, and all the way to the roots. Leave on your hair for at least one hour, then wash it off. You will likely need to shampoo it 2-3 times to remove the excess oil. Let your hair dry, and reveal your new shiny, soft head of hair!

For your skin: Apply coconut oil directly to dry skin and enjoy beautifully soft skin! You can apply it after bath, overnight or during the day for an all-over body moisturizer. Be sure to rub it in thoroughly and not get too carried away! Coconut oil also helps in treating various skin problems including psoriasis, dermatitis, eczema and other skin infections.

 

Trade this long list of ingredients in a typical deep conditioning product…

Water, Cetyl Alcohol, Behentrimonium Chloride, Cyclopentasiloxane, Dimethicone, Cetearyl Alcohol, Ethylhexyl Isononanoate, Behenyl Alcohol, Meadowfoam (Limanthes Alba) Seed Oil, Cyclohexasiloxane, Olive (Olea Europaea) Fruit Oil, Sweet Almond (Prunus Amygdalus Dulcis) Oil, Stearamidopropyl Dimethylamine, Behentrimonium Methosulfate, Trimethylsilylamodimethicone, Panthenol, Glycol Stearate, Ceteth-2, Hydroxyethylcellulose, Phenoxyethanol, Methylparaben, Propylparaben, Citric Acid, Mica, Titanium Dioxide, Iron Oxide, Fragrance.

For the simple one ingredient 100% pure and natural coconut oilSmile

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Final exam time seems to interrupt my blogging!

Posted on August 23, 2011 by

Two finals coming up—supply chain management, and intro to health studies…. ugh. I have been learning about cigarettes, alcohol, and caffeine for the afternoon. Here’s your advice: AVOID, enjoy in moderation only, and again, enjoy in moderation…… but seriously….. substance abuse is a huge factor in poor health, and a huge factor in developing chronic illnesses.

Okay, rant over.

Not a lot of time for words, so here’s what has been fuelling my studies :0)

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Lemon Dill Olive Oil Trout with raw yellow zucchini past topped with tomato sauce and pumpkin seeds.

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Sweet Potato Black Bean Chili

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Smoked salmon frittata: 4 organic eggs, 3/4 cup almond milk, 1 1/2 cup veggies (i used asparagus), 100 g smoked salmon, green onions, black pepper. Mix all ingredients together and make at 375 degrees for 30-60 min or until set. (seems to vary each time)

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spinach with coconut butter and organic chicken breast

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Almond Zucchini Bake with organic chicken breast

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Fresh juice. Veggies courtesy of mom and dads garden.

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Cocoa Zucchini Quinoa Porridge

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Posted in My Life, real food, Recipes | Tagged , , , , , , | 1 Comment

Where I come from…

Posted on August 16, 2011 by

This past Sunday, I had an amazing time driving down to my parents farm—where I spent the first 18 years of my life. I loved everything about loving on the farm, from the quietness(at least when it wasn’t seeding or harvest time), to the beautiful landscapes, isolated roads to bike and run down. I loved gardening, playing with my dog, operating the farm equipment, cutting the grass….. everything.

Shawn and I, along with his parents, spent the afternoon and evening relaxing at the farm. We had perfect weather. It was a wonderful time! We barbecued steak and chicken, had fresh spinach/beet/walnut/avocado salad, garden green beans, roasted garden potatoes, and fresh garden cucumbers/carrots. Amazingness.

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Posted in My Life | 1 Comment

Lower Body Blast!

Posted on August 3, 2011 by

This morning, I woke up, and was pumped because I was planning a fun new lower body workout! So I got ready, sipped a glass of a new-to-me workout product which I LOVE. Its the Vega Sport – Natural Plant-Based Performance Optimizer Pre-Workout Sports Beverage. It has a lovely list of ingredients!

Every ingredient in Vega Sport Performance Optimizer beverage mix is purpose-driven and complementary, each playing an important individual role in enhancing a specific aspect of performance. Yet, when combined, the ingredients work synergistically to boost performance more significantly than the sum of the individual parts.

Coconut Oil

Prized for its rich, natural source of medium chain triglycerides (MCTs), coconut oil is a raw healthy fat, which does not require digestion prior to its energy-boosting effect. Coconut oil goes straight to the liver to provide near-instant fuel and helps the body access and burn body fat as fuel to improve body composition.

Kombucha

A popular health elixir in Asia, kombucha is a fermented tea, rich in organic acids, active enzymes, amino acids,and antioxidants. It acts as a natural muscle relaxant, helping muscles move with greater fluidity and ease, resulting in less energy expenditure and ultimately enhanced endurance. Kombucha culture is also a liver detoxifier which helps speed up recovery following a workout.

Yerba Mate

Yerba mate is rich in antioxidants, chlorophyll and trace minerals. It aids in digestion and boosts mental and physical performance through mild stimulation of the adrenal glands. Increased mental focus is a significant benefit to the athlete as it improves the ability to get into the zone and perform without distraction. Unlike coffee, yerba mate will not cause jitters nor dehydration.   

Green Tea

Rich in cell-protecting polyphenols, green tea is packed with powerful antioxidants which improve immune system function. Green tea also provides a natural source of caffeine which lightly stimulates the adrenal glands, heightens mental focus and readies the body for peak performance. Green tea has also been shown to assist fat metabolization which can reduce body fat over time.

Rhodiola Extract (3% rosavin)

Rhodiola is proven to improve mood, physical and mental performance. It helps dilate blood vessels, thereby increasing blood flow capacity throughout the body and reducing energy requirements placed on the cardiovascular system. Taking rhodiola before a workout can also enhance recovery by normalizing heart rate and improving protein synthesis post-workout.

Panax Ginseng Extract (4% ginsenosides)

A powerful adaptogen, ginseng strengthens the immune system and helps reduce stress and cortisol levels. Taking ginseng pre-workout will allow the body to be physically pushed further while delaying the onset of muscle fatigue. It also boosts energy and improves adrenal function without stimulation to reduce recovery time.

Devil’s Claw Extract (6:1)

Devil’s claw helps prevent inflammation and promotes joint vitality and fluid muscle contractions. A proven and safe alternative to synthetic analgesics, devils claw has also been shown to temporarily reduce the effectiveness of pain receptors, thereby allowing the athlete to push harder during physical activity to achieve a higher level of performance.

Turmeric Extract (95% curcuminoids)

Turmeric increases circulation, enhancing delivery of blood and oxygen to working muscles. It is also effective at reducing inflammation to enhance recovery post-workout.

Ginger Extract (5% gingerols)

Ginger reduces inflammation, improves digestion, and has blood thinning properties. Since one marker of improved fitness is an increase in red blood cells, (which causes the blood to become thicker), ginger can also help promote ideal blood viscosity.  

Sodium & Potassium Citrate

Sodium and potassium are electrolytes which play a vital role in optimal hydration. Since sweat is comprised of water and electrolytes, water alone will not fully maintain or restore fluid levels lost through sweating. The correct balance of electrolytes and fluid will enhance muscle function, heart efficacy, and mental sharpness and help prevent muscle cramps.

Organic Sprouted Whole Grain Brown Rice Syrup

Sprouted whole grain brown rice syrup undergoes a proprietary germination process which converts the starch component in rice to an easily-assimilated form of fuel that enters the bloodstream quickly while requiring significantly less digestive energy. With a high glycemic index (80), sprouted whole grain brown rice syrup provides immediate fuel to the brain and working muscles.

Organic Palm Nectar

Organic palm nectar comes from the blossoms of the tropical coconut palm. It provides a clean-burning fuel that is easily absorbed and utilized by the muscles and is a prime energy source for optimal brain function. Entering the bloodstream at a slow and steady rate, it provides sustaining energy. Palm nectar solids have a very low glycemic index (35) and will not cause an insulin spike or crash.

I can absolutely tell that I have an extra good workout when I have a serving of this prior. However, if I am working out anytime other than the morning, I tend to have more than enough energy and stamina to get through it!

So I biked down to the gym at 6am and did the following:

Giant set 1: 4 rounds of:

BB stiff legged deadlift x20/lateral lunges holding med ball x 10 each leg/machine adductor x20/1 leg stability ball curls 10 per leg

3 min skipping between next giant set

Giant set 2: 4 rounds of:

BB step up into reverse lunge x 10 per leg/bulgarian split squat x 15 per leg/ stability ball reverse hyperextensions x 20/ deep jump squats x 10

3 min skipping between next giant set

Giant set 2: 4 rounds of:

alternating BB overhead lunge x 15 per leg/ stability ball glute raise x 20/ bosu ball squat (bodyweight)x 15/ skater lunge(12 per side)

Finisher: 30 seconds pistol squats (alternating legs)/ 30 seconds plank repeated 4 times for a total of 4 min!

 An afternoon snack from this weekend: steamed chard topped with a whole fried egg topped with—you guessed it—coconut butter! Cucumber orange celery romaine juice was the “appetizer” Open-mouthed smile.

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Well, back to the books, then I will make some fresh veggie juice and head down to yoga to wind down for the day!

Do you like swiss chard? How do you like to prepare it?

Posted in My Life, real food, Recipes, Reviews, workout | Tagged , , , , , , , , , , , | 5 Comments

Green Supper

Posted on July 31, 2011 by

Super awesome green filled supper on a Saturday night! The idea popped into my head at yoga class. I had zucchini fresh from my parents garden, and had a brand new container of hemp hearts. Then, while out grocery shopping this morning, a lovely seafood medley of shrimp, scallops, mussels, calamari, and cuddle fish was on sale. And supper was born! BUT I am not a huge fan of basil, so I adapted the recipe to my tastes here Spinach Hemp Pesto.

I cooked up the seafood medley, made the pesto and grated a raw zucchini. Then they were all tossed together for a fabulous, fresh meal!Blog 9238Blog 9225

 

..a delish snack of half a plum to start, followed by mom-grown Swiss chard, hemp hearts, pea shoots, alfalfa sprouts, tahini dressing.

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Last nights supper was a throw together meal of steamed veggies topped with coconut butter and walnuts with a nice serving of wild pink salmon baked with herbs and olive oil.

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I have been keeping busy with the usual —study craziness, hitting the gym, riding my bike (30 k today!), yoga, cooking, cleaning, planning my fitness classes etc.

I have a huge report due on Green Supply Chain Management with is going to be a load off when I complete it!

Have a great night/ morning…

Posted in My Life, real food, Recipes | 2 Comments

Fresh organic veggies at no charge!

Posted on July 29, 2011 by

Yup! I was greeted today with a truck filled with a smiling-mother, mass amounts of Swiss chard, dill, oodles of strawberries and raspberries, zucchini and rhubarb! Yum! It doesn’t get better than this! Not to mention the 4 dozen farm-fresh eggs right out my my aunts happy flock of chickens Open-mouthed smile.

When she first arrived, we chopped, washed, packaged, and organized the lovely produce she brought!

Rhubarb

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Strawberries, raspberries…

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Un cut rhubarb!

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Zucchini!!!

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Green onions!Blog 9186

Rainbow chard! (any favourite recipes???)

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And of course, before she arrived, being I had 3 hours to burn after waking up at 5 am , I biked down to they gym for an awesome early morning workout!

All in all, today was a fabulous, fun day! thanks mom!

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what-a-weekend!

Posted on July 25, 2011 by

Wow! This weekend FLEW by!

Friday morning, after a quick workout, I headed up to Regina and did some shopping. (new MAC eye shadow/Dior Show Blackout mascara AKA the BEST mascara/brush cleaner/a purple t-shirt), then went out for lunch.

We went to Wasabi, a sushi restaurant I have been wanting to try for months! It was SUPER good! I got a tuna roll, 3 pieces of sashimi and had a few edamame beans as well!

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After lunch, we shopped around for awhile longer, then picked up his car and drove home. We ran and got groceries that night because the rest of our weekend was packed full.

Saturday morning, I woke up SUPER excited… why? Because I was getting my new “baby”!!!!

Shawn bought me the Kitchenaid Architect Series Professional model stand mixer! I have wanted one for YEARS and was sooo excited I could hardly stand it! As soon as the store opened up, I ran in and made sure I got the inSANE deal they had going on for the weekend! The mixer is usually $699…. on sale for $348!!!! Wow!

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Once I got home, I unpacked it immediately, gave it a hug and a kiss, then hoped on my bike for a 26km bike ride in the gorrrgeeousss weather! Once I got back, I quickly got cleaned up and ready for the BBQ we were invited to. While waiting to leave, I got a bunch of prep work done for the week(veggie chopping/breakfast prepping making), made my supper to bring to the bbq(easier than risking getting sick from gluten/dairy) and got some cleaning done!

We then left for the part-tay, driving 90 min there (and back). It was worth it, though. Perfect weather, beautiful location…

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and a really fun time. We played frisbee golf all afternoon and although I was horrible at it, I still had a blast.

We got back late that evening, and hit the hay.

Sunday morning(yesterday), my internal alarm clock went off at 5:30 am, even though I had only been sleeping for 4 hours, but shockingly, I wasn’t tired all day.

I spent the day cleaning(laundry/sweeping/mopping/bathroom cleaning), cooking(buns, chicken breast Moroccan style, fresh veggie juice), working out—YAY!, studying for my last final, shopping, a tea date, etc.

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Last nights  wonderful supper: Moroccan Chicken with roasted parsnips and broccoli/kale.

What kitchen gadget (or non kitchen gadget) have you been dreaming of for years? I have been dreaming of that Kitchenaid for as long as I can remember!

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Successful spin class, and final exam fuel!

Posted on July 19, 2011 by

So my unexpected, spur of the moment, FIRST time teaching spin class was a success! My playlist worked out, my plan ran smoothly, and everyone, including myself was completely drenched in sweatOpen-mouthed smile.

So I got home around 8pm, had a quick shower, then chatted with my mom for a few minutes before throwing together some supper…

Shortly after—it was time for bed….. which was a waste of time because I did NOT sleep well again….. the heat… and the constant noise of the AC does not make for the best sleeping conditions for this girl!

This morning I woke up, joked around with Shawn, as usual, while he got ready for work, then I made a fresh batch of cucumber orange romaine juice.

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Ah, well, off to the test center I go…. cross your fingers”Winking smile

and please, please, Mr. sun, please don’t give anymore 35+ degree days for awhile…. please.

Q: what is your favourite berry? Do you prefer berries on there own, or “on/in” something?

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Statistics in the afternoon…

Posted on July 18, 2011 by

After a morning filled with doing laundry, packing Shawn’s lunches for the work week, gathering my things for a meeting (in regards to teaching more fitness classes this fall) tomorrow afternoon, and getting myself presentable for the day…

I biked down to the gym and did the following workout:

5 rounds of each giant set:

giant set 1: walking lunges with lateral raises x 15/low to high cable shoulder raises x 15 per side/ push ups with side plank twist, lateral raise x 12/ half inchworm x 12

giant set 2: incline chest press x 15/assisted pull ups x 15/one leg push ups x 12/ cable straight leg extensions x15  per leg

giant set 3: kettle bell swing x 15/one arm med ball push ups x 8 per side/ un-weighted stiff leg deadlift (tapping floor with arm opposite the leg you are standing on, then, using your glutes, snap hips forward.)/plank with lower body twists x 15 per side

giant set 4: stability ball crunch x 15/stability knee-in x 15/stability ball hip lift x 15/glute focused single leg hyperextensions x 15 per leg

and as the title suggests—I am now committing to a few hours of statistics studying Smile I am not sad to be indoors today—it is SOOOOOOOOOO hot outside today! I am not a fan of super hot weather—at alllll.


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Before I fall asleep…

Posted on July 17, 2011 by

Long day. Very long, busy day. If you are reading this—I am now likely sleeping Smile

Had a great workout this morning, and on my way home, I decided to walk my bike through the park… only to find these:

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EVERY time I come to the park, I want to run these stairs, but dont want to get sweaty… but today… I was already sweaty… so ten sets of stairs were done…. and then I was “done”!….

I made some…

Apricot glazed chicken breast for me

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Homemade Baba Ghanouj

Also made a big pot of oatmeal  for Shawn to have with his breakfasts for the next few days.

The kitchen was on hot, and so was I—so I had a big glass of ice water and a snack to cool off:

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After the snack, I went for a leisurely bike ride, had a quick shower, used my Clarisonic, got some more studying in, chatted with my mom on the phone, and then made some supper. Smile

Gnight!

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g’morning!

Posted on July 16, 2011 by

Up at 4:45am ready to rock and roll…. then decided… I should really try sleeping in at least once a year…. so I closed my eyes and BAM slept in until 6:11 am! I think that is some sort of record for me Smile. Waking up early, and being a morning person totally runs in my family though… so it has never seemed “weird” to me. I feel like super woman in the mornings… like nothing can stop me…. mostly because most “things” are still sleepingWinking smile.

So last night I made a delicious bowl of randomness: left over cubed organic roast beef, coconut butter, water chestnuts, and steamed spinach.

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I also had some “banana/flax/brazil nut/macadamia/cinnamon pancakes” doing their thing in the dehydrator for the afternoon. Not gonna lie… Im not a fan— weird texture… needs some crunch or something…. blah……

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