I wanted to give you all a few simple “swaps” that you can easily incorporate into your daily routine. By making these switches, you’re detoxing your current routine and moving towards a more healthful approach! Might I add, that these are all quite cost effective as well (save a $ here, spend it somewhere more useful!)
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Why would you want to make these switches, you ask? Read on to find out…
1. Ditch the “table salt” in favour of Himalayan Pink Sea Salt.
Why?
Sadly, table salt has been processed enough that it no longer contains all the wonderful minerals that salt should – pink salt is rich with 80+ minerals. Your table salt has been enriched with Iodine and often times sugar is added to it – check your labels!
2. Toss out your chemically-laden moisturizer in favour of coconut oil.
Once again, I can’t say enough good things about coconut oil. If you haven’t tried it yet, get yourself some next time you’re at the grocery store! It can be found in the health food section.
3. Make your own household cleaners!
Why?
Store-bought cleaners are full of chemicals. These chemicals are harmful to you, and everyone else who lives in or visits your house. These seemingly harmless products can cause skin irritation, allergies, respiratory irritation, hormone disruption… The list goes on and on and on.
D.I.Y – It’s beyond easy once you’ve invested in the supplies (and will save you $ in the long run!!). Get a squirt bottle; vinegar; baking soda; some essential oils… etc.
5. Swap out store bought salad dressings for homemade dressings
Free of additives, preservatives, and nasty gunk – a homemade salad dressing tastes better and is more cost effective. You can keep it simple with this recipe from Vega, or go with something a little more complex!
It keeps the outside world OUT; and the inside world IN…
This organ system has many functions (regulates body temperature, provides cushioning to the body, excretes waste, etc.) — you want this system to be functioning optimally!
Your skin should be treated like a piece of expensive artwork – not a test canvas, do you get where I’m coming from?
Your bathroom is likely FULL of harmful skincare products, all of which claim to make you “age less” and “look younger” – but I have a feeling that they’re all lying. Last time I checked, our skin wasn’t meant to take on all of these foreign chemical-like substances that provide a ‘temporary’ fix.
Your next detox doesn’t have to start in the kitchen, it can start in the bathroom – and yes, you’ll still notice big benefits!
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Since I began my program studying holistic nutrition, my eyes have opened up to how complicated we have made our world. Food doesn’t have to be difficult, you can eat things grown in your backyard or a chicken raised in the town next to you. Beauty shouldn’t be so difficult either – if you won’t eat your products, why put them on your skin? It all ends up inside of you, leaving your body to detox the bad and eliminate it before it causes harm!
This also goes for those of you with children— their little bodies are sensitive, so choose products that are as pure + natural as possible!
Worried about aging and wondering how to get rid of those black lines under your eyes? Why not start with prevention through a whole foods diet… You eat food all day every day, and what you put down the hatch is going to have an effect on your outside appearance, not just the internal stuff! Just think of how rotten a smokers lungs would be after 50 years of 2 packs per day – and they usually don’t look so hot on the outside (even with a few botox injections)! Same goes for food + internal/external appearance…
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Take yourself back to basics.
1. Read the book Ecoholic Bodyby Adria Vasil. [I’m part way through; it’s great as a reference to flip through whenever you have questions. No need to read start to finish]
3. Slowly clear out your bathroom cabinets, and replace with natural shampoo/cleanser/soaps/mascara/moisturizer/etc. I am in the process of doing this right now– it’s unrealistic to think that it will happen overnight, so take it slow. One. thing. at. a. time… The financial burden will be lessened and you can slowly adapt to your new products.
Dump this…
Add this!
4. Use what’s in your fridge to make cleaning products, face masks, and moisturizers! An example of something I’ve done for a while now is to make a hair mask out of a mashed avocado + olive oil.
Put it on before bed// tie your hair into a bun// sleep on an old towel (it stains!) // wash it out in the a.m. – MAKE SURE YOU SET YOUR ALARM WITH TIME FOR THIS, or you’ll look extra greasy all day 😉
Not a salad person? Stop reading… (Sorry, but maybe this recipe isn’t for you)
Trust me, you won’t be disappointed – the secret is to “marinate” the kale overnight in the dressing. It soaks up the flavour so wonderfully, and the taste just ends up being more intense the longer you let it sit.
(Don’t leave it for TOO long though, a few days max.)
What you’ll need.
(i.e. Ingredient List)
Mix together;
Kale Leaves
Beet Leaves (optional)
Shredded Red Cabbage
Shredded Carrot
Diced Avocado
Dressing
EVOO
Apple Cider Vinegar
Sesame Oil (optional)
Finely diced blood orange
Zest from blood orange
Salt
Pepper
Almond Milk (to thin it out a bit)
Coat the salad mix with the dressing. Let it marinate! This is KEY!
When you’re ready to eat – sprinkle with nutritional yeast (it adds a yummy flavour)
Top with Tofu Strips sauteed in coconut oil, and chickpeas grilled with Garam Masala Indian Spice.
I know, this recipe is all over the place – but that’s how I cook!
A product that I can’t get enough of and fully support is the topic for this post.
I’ve been meaning to write up a post about Vega Plant-Based Nutrition for quite some time now, but my writers block has been getting the best of me (does this happen to all bloggers?)
Over the past 6 months, I’ve been playing around with my diet to try and find what works best for my body. Whether it be an omnivore type diet, vegetarian, vegan – I was open to experimentation, and still am. I naturally have moved away from eating all meats (except for the occasional free-range/organic/antibiotic free bit). I’ve also started to shy away from much dairy, unless it’s all natural as well. I do feel strongly about these choices, but take into account that I live in a society that eats anything and everything. I am only human, and it’s useless to pick a title for my dietary habits because they are always changing. I may not fall under the label of veg/vegan etc. but I do now call myself an informed consumer who makes a conscious effort to know what’s going in to my body.
Ever since I’ve made these changes in my diet, I’ve noticed a few things…
Ensuring that I have enough protein in a day can be HARD (especially when avoiding meat/dairy and teaching exercise classes 2x/day)
I don’t miss meat, at all…
Dairy + Sugar upsets my stomach
I feel my best when I eat a fruit and vegetable based diet
I am not bloated/cramped/gassy when I eat clean/raw foods
And much more, but those are a few that came to mind.
Without diving too far into my personal eating habits today, I’m really here to express my thankfulness for a 100% natural plant-based protein powder called Vega.
They have so graciously sent me a whole whack of their new (and old) products, and I am happy to endorse them because I use these products myself in everyday, busy/crazy/chaotic life.
(I am not being compensated to write this post – all opinions are my own from personal experiences)
What I love about their products is that they have abseloutly nothing to hide. No fillers, no chemicals, no artificial colours or flavours. These products are built for the athlete, but usable by ANYONE. One scoop of their Nutritional Shake provides you with 50% of your daily vitamins and minerals (covering MANY key nutrients that you may otherwise be lacking through your diet), and their products can help you achieve the energy levels necessary for optimal sports performance (or even just for feeling better in your every day life)
That being said, as a student studying Holistic Nutrition – I always look to FOOD as my first source of daily nutrients. Again though, I am only human and often lack the time to whip up the type of nutrient rich meals that I need to teach a high energy spin class. These shakes are especially good to me at 6a.m. when I can barely even think about cooking breakkie. So, shake it is…
(Pictured above: Vega One All-in-one Nutritional Shake in Berry flavour)
A scoop of this stuff offers you…
15 grams of protein (the same as 2.7 eggs)
1.5 grams of Omega-3 (same as 2.3 servings of salmon)
1 billion Probiotics (same as 1 cup of yogurt)
6 grams of Fiber
3 servings of Greens (same as 3 servings of veggies)
2.7 cups of Antioxidants (same as 2.7 cups of blueberries)
50% of your recommended daily intake of Vitamins & Minerals
Not bad, huh?
All kinds that I have tried have tasted great. I normally don’t like ‘fake’ flavours, so I was hesitant to try these ones – but the natural flavoring is bang-on. Not to sweet, just subtle enough to be enjoyed.
Call me boring though, I still like the ‘Natural’ Nutritional Shake the best. The rich yet mild taste goes perfectly into a banana + kale smoothie.
Protein powders are not for everyone, so do your research before you go drop $ on a tub of this.
Those of you with soy/gluten/dairy/sugar allergies – not to worry… Vega One is free of all of them. You’re good to go!
Other goodies that you should try from VEGA!…
Sacha Inchi Seeds.
Never heard of them? Well listen up!
These bad boys are the richest plant-based source of Omega-3’s on the planet! What a perfect healthy indulgence. They come in Karmalized, Natural or Choc-o-lot flavours.
Vibrancy Bars.
A combo of raw and sprouted ingredients and 180 calories, these make a great on the go snack. In fact, I chowed down on Chocolate Decadence one today after my workout.
Maca Chocolate.
Eat it sparingly, and enjoy it. Yes, there are health benefits to eating this organic chocolate bar.
In addition, you can explore Brendan Braziers (the creative mind behind Vega)‘Thrive Forward” program which introduces you to plant-based eating, and cleaning up your diet. Heck, even if you’re not interested in the program it’s still a pretty website with some fabulous recipes.
Have you tried Vega products? Which are your favourite?
How do you like your Protein? Food sources or supplement sources?
It made an appearance in my dinner last night/lunch today…
(Not so photogenic food – Moroccan Spiced Veggie & Rice Stew topped with Parsley Pesto)
And it also came up in class today, while learning about inflammation…
If that’s not enough, I flipped on the T.V. this afternoon and go figure the guest-speaker was talking about the health benefits of Turmeric !
New info that I learned about Turmeric today is that it is one of the ONLY foods that influences EVERY SINGLE chemical involved in inflammation in the body. It is literally an inflammation SUPER FOOD.
You’ve likely had Turmeric in the past, but some of you may not even know what it tastes/looks like. It’s an orangey-yellow coloured spice that’s used in many curry dishes, making it a staple in a traditional Indian diet.
Curcumin is the active and powerful anti-inflammatory ingredient in Turmeric, but it also contains a small amount of Iron, Dietary Fiber, and Vitamin B6! The benefits are endless!
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Since INFLAMMATION is your bodies way of telling you that something is wrong (with signs such as redness, swelling, water retention, constipation) – you want to keep inflammation to a minimum – and one way to do this is through the consumption of anti-inflammatory foods/herbs/spices.
Ex. Turmeric, Ginger, Broccoli, Red Cabbage & Omega 3’s – and many more…
Not concerned about inflammation in yourself? Why not take a hands on and active approach and reduce inflammation before it starts!
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Eat your Turmeric in many ways.
Take 2 Tbsp. in warm water and drink it ‘straight up’
Add it to your favourite recipe (stews, soups and casseroles are perfect for this)
Make your own capsules of it, or buy it from the health foods store
Add it to condiments such as mustard or salad dressing
Whatever way you choose, up your intake starting ASAP!
February is almost over, and with that – most people have totally lost their ‘New Years Resolutions’. Not me though, because I didn’t make any! Well I sort of did, but instead of calling them New Years Resolutions, I wrote up a simple list of goals. Things that I’d like to accomplish, almost like a 2013 bucket list.
Knowing that my preferences and lifestyle changes from day to day and month to month, I didn’t feel like setting myself up for failure with a New Years Resolution.
For me, the likelihood of sticking to a short-term goal is much more probable than long-term ones – most of us naturally lose site of what we set as our targets and then end up forgetting them all together. So, today I’m writing out 5 short-term goals for the month of March. Ideally, I will achieve all 5 – but if not, I won’t beat myself up over it! I’ll reward myself for the ones I did have success with, and try a second time to accomplish any that didn’t go so well.
Here we go..
Keep my food diary, so that I can ditch the unnecessary snacking.Mindless eating is one of my worst habits, and I do it every single day. This week, I’m writing down everything that goes into my mouth – In hopes that that enough will deter me from mindless munching.
2. Read before bed. Every night!
I do it once or twice a week, but normally I’m too exhausted by the end of the day. That being said, there’s always time for a couple pages of reading – no excuses! Look at this stack of books that I have to choose from!
Top 3 books to finish in the month of March = Blog inc., The 4 Agreements, and Eating Alive.
3. Make sure that I’m getting enough protein.
Without much meat and fish in my diet, it’s been more of a conscious effort to get enough protein in my daily eats. I’ve got to start cooking up more beans and legumes! Hummus, anyone?
4. Use my spare time wisely.
Time is valuable, we all know that! Free time should be spent doing things I love, things that make me happy, and being productive! That’s it, that’s all.
5. And finally, guzzle down more h2o! Especially lemon water.
More lemon water = healthier skin, more detox, stronger immune system (lots of Vitamin C in lemons), gets your system moving in the morning so that you can get all that ‘shit’ out of your body! Great, eh!?
Of course, I have a million other goals in mind – but I started with the basics. Cleansingdoesn’t have to be a MAJOR life shift – it can be something so simple as eating more vegetables or cutting back on caffeine.
What are your goals of March? Leave me a comment below and I promise to help keep you on track, if you do the same for me!
If you’re like me – you look for any reason under the sun to do some baking.
Cooking, I’m not so fond of. But baking is different… I’ve always felt a sense of comfort in baking, maybe because it reminds me of home and happiness.
With Valentines Day coming up tomorrow, are you planning to bake anything for your “Valentine”/Friend/Family/Roommate/Etc… ?
It will likely make their day a bit brighter – so pick one of these “healthier” cookie recipesto whip up before tomorrow.
Happy Valentines!
(This photo is from the “Love Your Body Campaign” that I put on during my undergrad)
I just finished listening to Tosca Reno on 102.1 The Edge Toronto — talking about how to increase your libido/sexual health through diet.
Anyone else listen to this segment? I loved the fact that Dean Blundell was endorsing the facts that men need to Eat Clean for better sex!
If that’s not motivation for us to clean up our diets, I don’t think anything will work!
One thing that Tosca said that stuck with me was that “You can eat your way out of health, or you can eat your way IN TO health” – It’s ultimately your decision. Nutrition is a KEY component in your future health, so why are you still eating the junk?
My fave – “Morning Greens Smoothie”… I literally CRAVE it each day now!
Eating a nice veggie-rainbow! Clean Eating – yes! (Cilantro, Tomato, Zucchini, Red Onion)
If your not ready to do a full overhaul of your diet, start to think about a time that WILL be right for this. Make a few little changes each month, and cut the crap from your kitchen slowwwwly!
I’m super intrigued by this topic, especially since I just finished studying it in school. We must realize that the faces of mental illness are not just certain stereotypes of people— it actually affects a whopping 1 in 5 people, making it an extremely important issue to become aware of. Everybody can think of someone affected by Mental Health issues, and today is a time to bring awareness to it…
A quote from Bell Let’s Talk…
“Once depression is recognized, help can make a difference for 80% of people who are affected, allowing them to get back to their regular activities”.
Spread the word (and the love) people!
Relating this back to nutrition– ZINC is a commonly deficient nutrient in people with mental health disorders. Zinc is in every body cell and it’s necessary for the proper action of your hormones. It plays an especially large role in the development of Alzheimer’s and Anorexia.
Ways to get your Zinc?
(Yes you can take a good multi-vitamin, but let’s talk food…)
Oyster (you best source!) – but since I don’t eat Oysters, what else ? IMAGE SOURCE
Pumpkin Seeds – these little green guys are VERY high in Zinc
Ginger Root
Pecans
Whole Wheat/Rye
Oats
Brazil Nuts
How Do You Like YOUR Zinc?
Leave me a comment by clicking the “Add Comment” button !
If not, I highly recommend that you do! Though I am not a big movie-watcher, the odd documentary really gets me excited.
The premise of the movie is basically to give the viewers an overview of the billion dollar food industry – and how it is no longer focused around the farmers and food itself, but rather the business and money that these corporations are pulling in. Of course, that’s life – but it’s pretty gross to see what supermarket food items have come to be.
Profits > Quality in our world today… More reason to support local, small scale farmers.
A quote from Michael Pollan that was in the movie…
“There are no seasons in the American supermarket. Now there are tomatoes all year round, grown halfway around the world, picked when it was green, and ripened with ethylene gas. Although it looks like a tomato, it’s kind of a notional tomato. I mean, it’s the idea of a tomato”…
So on that note, a few tips for your weekend shopping adventures.
Look at where your produce is coming from – the tag under the fruit or veggie should tell you what country it came from. Make it your mission this weekend to NOTICE where your food is coming from, and make conscious choices whether you really want to buy those oranges from Mexico or not…
Support local farmers markets if you have the chance
Purchase organic meats – if you don’t see the point, watch Food Inc and then reconsider. Try and include at least 3 or 4 nights per week that are vegetarian as well.
Eat with the seasons when possible! Right now, you SHOULD be able to find some Ontario produce if you look hard enough – you might find Beets, Leeks, Carrots, Parsnips, Sweet Potato, Apples, Squash and Regular Potatoes… Oddly enough, these are all the perfect ingredients for a fabulous SOUP recipe!
Here’s a simple and nutritiousQuinoa Salad that you can make.
Why do I eat so much Quinoa? Here’s a few reasons…
It cooks in under 20 minutes – great for when you’re crunched for time!
It’s a *complete protein – containing all of your essential amino acids *This is great news for Vegans/Vegetarians!
It takes on almost any flavour (spices, sauces, herbs)
It’s filling! You can eat a meal that contains Quinoa, and be satisfied for hours.
It doesn’t sit too heavy, so you can eat it before working out
My latest concoction.
Recipe. (I kept it fairly vague so that you could throw together your own combination!!)
Step 1: Pick your GRAIN (preferably a whole-grain) – Today I chose QUINOA because it’s the super food of the year!
Step 2: Choose your veggies, chop them up – or grate them if you prefer! I chose Rapini (Leafy Green), a Yellow Bell Pepper, and Whole Carrots
Step 3: Choose your spices! I sprinkled on some Garam Masala (an Indian blend of ground spices), Paprikaand Tumeric(because it’s anti-inflammatory)
Step 4: Choose your “Add-Ins”. I chose to chop up some almonds and pumpkin seeds (for some essential fats and protein), chickpeas and white kidney beans (again, both protein sources), and some fresh cilantro because it’s my favourite (and it chelates heavy metals in your body – literally pulls them through your system, detoxifying your body).
drive-thrus are for lazy people. 
