Healthy Travel Prep

 

I just finished up my prep for the snacks and some meals for our 2 night getaway in the mountains this weekend. 2 weeks ago I went on a spontaneous trip to Jasper, which was so great!.. but, I was definitely not prepared, and preparation is key to a healthy lifestyle... but, so is some sponatneousness here and there because it's all about balance ;) So, to balance it out, I made sure I was ready for this little getaway. This won't be everything we will be eating this weekend, of course, just some snacks and a couple meals. I really enjoy checking out the local food and drink/coffee places when I travel, so I like to leave a little room to try out a couple places! We will be on the road in the later afternoon tomorrow, right after I get off work. Knowing that I won't have enough time (or maybe I would, but it wouldn't not be stressful!) to get it all together in the morning, I did the prep tonight.

 

Here's a quick recap of what I have prepared;

• Mediterranean Chickpea salad, with rice (because I had left overs to use up) instead of quinoa and extra greens added.
• Cardamom Ginger Chia Pudding
• Chocolate Zucchini Walnut Muffins by Oh She Glows, with all-purpose gluten free flour.
• Lara Bars
• Amy's lentil soup
• Amy's gluten free pasta with cheese
• Amy's gluten free burritos
• Chips, that are natural and less processed
• Fresh fruit; cherries, grapes, and strawberries
• Plain yogurt
• Almond milk
• Wine

I'm also planning to make up an extra large batch of steel cut oats in the morning, so we have some take with us, and see what veggies I can cut up to snack on as well! For more details how to prepare food for trips and healthy travel tips check out this earlier post! :)

Garam Masala Mashed Veg

I have a confession. Since I have gotten back from my BC trip last month I've struggled to find balance in my life and unfortunately my meal prepping has suffered the most. I've been working (too much), getting back in to a regular yoga practice (after a 2 year hiatus), training for a half marathon, homework, and trying to keep up with all social media and future career plans... oh and then there is housework and yard work, gardening, spending time with my boyfriend and my cat, and trying to maintain somewhat of a social life. This all doesn't leave me a lot of extra time to develop recipes and get creative in the kitchen. But, then I realized that my life is neither more nor less busy than a lot of others and it's not an excuse. After coming to this conclusion I've decided I need to simplify my meal plans for the next while, until I have extra free time once again (one day I will! I can see the light now and it is close!). I created this recipe for a light dinner earlier this week, kind of the kick off to the start of my goal of creating simple, healthy meals.

PS; Some grilled chicken would be a nice addition to add some protein and make a more satisfying and complete meal.. or some lentils!

 

Garam Masala Mashed Veg

Ingedients;

• 1 yam, chopped (about 2-3 cups)
• 2 cups cauliflower, chopped
• 1 small onion, diced
• 1/2 cup frozen peas
• 1 Tbsp. garam masala spice   
• 2 Tbsp. extra virgin olive oil
• salt, to taste

Directions;

• Add all the vegetables (yam, cauliflower, onion, and peas) to a pot, add some water and bring to a boil.
• Lower temp. and cover, simmer for 20 mins.
• Drain water.
• Add spices and oil to veg and then mash all together.

Summer Salads e-book!

I have some exciting news! It's exciting for me, anyways. I contributed one of my recipes to a group e-book! All of the recipes (including the dressings!) are created by certified nutritionists. They all look so good and I can't wait to try some of them out myself. I always encourage everyone to make their own salad dressings as the packaged ones are usually full of crap! So, here's an opportunity for you to learn how to make 14 new recipes.

Tamari Maple Salmon

This salmon recipe is a staple in my home, it's super easy and super healthy. I like to make it saucy so I have extra to top on to some quinoa.

Tamari is just a gluten free version of soy sauce, so you can use that instead if you want to.

 

 

Tamari Maple Salmon 

 

Ingredients;

• 2 200g salmon fillets, skin on
• 2 Tbsp. pure maple syrup
• 2 Tbsp. low sodium tamari sauce
• 1 tsp. old-fashioned (grainy) mustard
• 2 tsp. sesame seeds

 

Directions;

• Make sauce (maple syrup, tamari, and mustard) in a bowl.
• Preheat oven to 400f.
• Let salmon marinade (I like to use a zip lock bag) in sauce for about 20 mins (while waiting for oven to reach temperature)
• Bake salmon for about 15-20 mins (done to your liking), skin side down and topped with sauce and sesame seeds.

Serves 2 people.

Butter Masala Chicken Spaghetti Squash

I've been experiencing a little bit of a dry spell in the kitchen lately. I've been busy, so busy. On top of being busy, I haven't really been feeling the motivation or creativity to cook anything. I've just been keeping it simple in the kitchen. I'll admit, I'm sort of over my head right now.. I've been picking up extra shifts like crazy lately and have been plugging away at my case studies for school. I've been picking up these extra shifts because I have a little vacation planned in a couple weeks. I'm going to Vancouver to attend the CHFA West Trade Show. I'm super excited to catch up on all the latest health products and do some networking. After the weekend of the trade show I will be taking the ferry over to Vancouver Island to spend a couple days with my family and friends.

Anyways, back to the food. I picked up a spaghetti squash at the grocery store the other day because it has been months since I last cooked one. I was stumped with that to do with it, because I wanted to get creative.. so I did a Google search to find some inspiration and found this recipe, which is what inspired to come up with this!

 

 

 

Butter Masala Chicken Spaghetti Squash 

 

Ingredients;

• 1 medium spaghetti squash
• 1 large chicken breast (about 0.5 kg)
• 1/4 cup frozen peas
• 1/4 cup frozen kale pieces (or about 1 cup fresh)
• 3 Tbsp. butter
• 2 tsp. garam masala spice
• 2 tsp. raw coconut sugar

 

Directions;

• Preheat oven to 425f.
• Cut squash in half and scoop out all of the seeds.
• Cook spaghetti squash in a baking dish with a couple inches of water, cut side down in oven at 425f for 45mins-1 hour (until cooked, fork will pierces through easily)
• Leave out peas and kale in bowls to defrost.
• Cut the chicken in to bit size pieces and then cook in a frying pan with oil.
• Melt the butter and add the garam masala spice and coconut sugar to it.
• Once squash is cooked, shred all of the inside of squash in to a large bowl.
• Add to the bowl of squash the cooked chicken, un thawed peas and kale, and butter/spice/sugar mix.
• Mix everything together and serve.

 

Makes 4 servings.

 

 

 

 

 



Lentils with Kale, Beets, Asparagus, Goat Cheese, and Pecans, with Maple Dijon Dressing

Lentils with Kale, Beets, Asparagus, Goat Cheese, and Pecans, with Maple Dijon Dressing 

 

Ingredients;

• 1 cup dry green lentils
• 2 cups water
• 1 large beet, chopped in to bite size pieces
• 1 cup asparagus, chopped in to bite size pieces
• 4 cups kale, torn in to pieces, and loosely packed in measuring cups
• 1/4 cup pecans, chopped in to pieces
• 1/4 cup soft goat cheese, torn in to pieces

 

Dressing;

• 2 Tbsp. extra virgin olive oil
• 2 Tbsp. apple cider vinegar
• 2 Tbsp. pure maple syrup
• 1 tsp. old fashioned Dijon mustard (the grainy kind)

 

Directions;

• Bring lentils and water (with a couple twists of salt) to boil, cover and turn down heat to simmer for about 30 minutes, until cooked and water is evaporated.
• Bring the beets to a boil in about an inch of water, cover and turn down the heat to simmer for about 15 minutes, until cooked.
• Sautee with asparagus in a pan with oil or butter until slightly browned.
• When all of the above is cooked, add the beets and asparagus to the lentils.
• Add the kale to a large bowl and massage the kale with wet hands to soften.
• Add the lentil/vegetable mix to the kale, mix well. The kale should wilt and soften more with the hot lentils/veg mixed.
• Make up the dressing, and mix well.
• Add the dressing to bowl of all the other ingredients and mix well.
• Top with the pecans and crumbled goat cheese.

Makes about 4-6 servings. Serve warm or cold.

 

 



My Road Trip and Healthy Travel Trips

My Road Trip and Healthy Travel Trips

Earlier this week Jason (my boyfriend) and I took a road trip to Southern BC for 3 days to go snowboarding. We do quite a bit of travelling around Western Canada, but this was an area I had never been before. We drove to Fernie, BC, making quite a few stops to sight see. 

As much as I love travel, it can really put a damper on the experience if I'm not feeling like my self. Not eating as healthy as usual, not moving for long periods of time, and the two can often result in constipation and feeling ill.. all these reasons can be distracting from your trip. Jet lag can also be an issue for longer trips and time changes. Preparation is key to feeling your best and making the most of your trip. Here is how I prepared for mine and what I brought with me;

 

Preparation;

• Bring a cooler
• If you are staying in a hotel, try to have a mini fridge, microwave, and kettle (or coffee pot, you can boil water in there too).
• Pack with you any dishes or cutlery you might need.
• Look in to the place(s) you are travelling to. If you are eating out seek out restaurants and cafes that offer healthy options. Look in to outdoor activities, yoga studios, or gym facilities, if you prefer.
• Stretch your legs every chance you get while travelling. If you stop for gas, coffee, or see something interesting to check out, get out and walk around/stretch.
• Bring magnesium citrate, just in case constipation occurs. It also helps with muscle aches and cramps.

Stay Hydrated;

Bring a water bottle and decaf tea bags.

 

Pack Healthy Snack and Meals;

If you have a little cooler that you can bring, it gives you many options!

Here is what I brought with us for this trip;

• Trail mix
• Fresh fruit; Apples, Bananas, and strawberries
• Fresh veggies (carrots, broccoli, and cauliflower) with hummus
• Olives
• Left overs from the night (I made THIS stir-fry, but with broccoli instead of Brussels)
• Cans of Amie's soups
• Banana Date and Walnut muffins
• Berries with plain yogurt and Qia
• Healthy cereal and almond milk
• Protein Bars

 

 

... and some photos from our trip :)

 

A stop to see a tree that is over 100 years old in Crowsnest Pass.

 

Another stop in Crowsnest Pass with an old mining building some ruins.

Town of Fernie.

The last day we went to Castle Mountain.

Castle Mountain, minutes after this picture we got pelted on with hail.

 

 

 

 

Sweet Potato Fries

I made these fries two days in a row, that's how good they are! French fries are one of my junk food "guilty pleasures".. and pizza and chocolate too. I have no guilt though because A) I don't believe in deprivation and treating yourself once in a while is totally okay and healthy.. and B) I have mastered how to make them taste amazing and still be nutritious for you :)

 

 

Sweet Potato Fries

Ingredients;

• 1.5 lbs. sweet potatoes
• 1 tsp. paprika
• 1/2 tsp. garlic powder
• 1/2 tsp. Himalayan pink salt
• Avocado Oil

 

Directions;

• Preheat over to 400 Fahrenheit.
• Slice potatoes, length wise.
• Spread the sliced potatoes on a baking sheet. Drizzle avocado oil over potatoes and mix until completely coated.
• Add the spices and mix until potatoes are coated all over.
• Bake in the oven for 30 mins.
• Turn the oven to broil and continue to broil until they appear browned and crispy.

 

 

Blood Orange Poppy Seed Spelt Muffins

 When life doesn't give you lemons, but instead blood oranges.. make muffins! Blood orange poppy seed spelt muffins! I was planning to make the lemon variety, but when I ordered through my local produce box, I accidently ordered blood oranges instead of lemons.. oops. This mistake actually turned out to be beneficial, these muffins are delicious! Of course, if you prefer the lemon, use lemon.. or any kind of orange you want. Heck, try grapefruit if you're feelin' it. (If you do, please let me know how they turn out, lol).

 

 

Blood Orange Poppy Seed Spelt Muffins

 

Ingredients;

• 2 Tbsp flax meal
• 6 Tbsp. water
• 1 Tbsp. blood orange zest (about 1 whole orange)
• 1/4 cup. juice of the blood orange
• 1/2 cup xylitol (can sub coconut sugar)
• 1 1/2 cups spelt flour
• 1 1/2 tsp. baking powder
• 1/4 tsp. baking soda
• couple twists of pink salt
• 1/4 cup poppy seeds
• 5 Tbsp. coconut oil (melted) 
• 3/4 cup plain yogurt
• 1 tsp. vanilla extract

 

Directions;

• Preheat oven to 375f.
• Combine the flax meal and water in a small bowl. Set aside. It will need to set for about 10-15 mins, until it has a jelly consistency.
• Combine blood orange zest and sugar (xylitol), rub with fingers to mix well, worked in until fragrant and colored.
• Combine all the dry ingredients in with the sugar/zest mixture.
• In a separate bowl, combine all the wet ingredients, including the flax/water mix.
• Add the wet ingredients in to the dry ingredients and mix together.
• Pour the batter in to greased muffin cups.
• Bake for 20 mins. Yields 12 muffins.

 

Blueberry, Almond, and Avocado Salad

The official first day of spring is less than a week away, but it feels like it started a couple weeks ago already here in Edmonton, Alberta! Usually the winters here seam like they never -ever end. At least to me anyways. I don't think I can ever get used to the 8 months of possible snow. Coming from the West Coast, I prefer the wet, stormy ones... the ones that temperatures rarely drop below freezing. I do enjoy the Rocky Mountains and snowboarding though!.. which I am taking a mini vacation over to at the end of the month :) If you know of any good healthy spots I should check out in Jasper or Banff let me know!

I think it's important to eat with the seasons and locally as possible. I like to think we are a product of our environment, part of the ecosystem around us, and that we feel most grounded and balanced when we eat with the seasons. For example, pineapple is healthy and delicious, but maybe it's not best to eating on a regular basis in the middle of Winter in Northern Canada. Maybe a local apple or Winter squash would be a better sweet choice. 
I made this salad because it reminds me of Spring. The ingredients aren't local at this time, but they are all grown on our continent. Spring is also a time to incorporate more raw foods.. lot's of greens, some extra fruits, and lot's of vegetables. We can start decreasing starchy and rich foods which we increased over the colder months. By decrease, I don't mean eliminate.. health is all about balance!

 

Blueberry, Almond, and Avocado Salad

Ingredients;

• 2 cups Spring mix salad greens
• 1/4 cup fresh Blueberries
• 1 Tbsp. Almonds, sliced
• 1/4 of an Avocado, sliced.
• Drizzle Balsamic reduction on top. 

Benefits of Drinking Warm Lemon Water in the Morning

Image credit

Benefits of Drinking Warm Lemon Water in the Morning

You've probably noticed that pretty much any natural health care professional recommends starting your day off with a glass of warm lemon water. It seams that this obviously a better a choice than coffee and you're right, it is, and there are so many reasons why;

• It hydrates you. Duh. But seriously, when we wake up after a night of sleep we are actually very dehydrated. If you must have a caffeinated drink in the morning (that's fine! I do too!!), hydrate yourself first though!
• You feel energized because you are hydrated and lemon has been shown to have natural energizing and refreshing effects.
• It's good for your immune system because it's a good source of vitamin C and potassium. But, Vitamin C is destroyed in high heat, that's why it's important to have warm water, not boiling.
• It helps with detoxification. Lemon helps regulate the enzymes in your body, in which helps the body cleanse toxins more affectively. It is also a mild diuretic which helps with the flushing and elimination of the toxins.
• Helps improve skin complexion because lemon water aids in good digestion and removal of toxins, hydrates, and vitamin C helps prevent wrinkles and blemishes.
• Balances blood pH. Lemons are acidic, yup, but that doesn't matter when it comes to blood pH levels. When a food is alkaline or acidic, it's determined by the chemical break down in your body. Although lemons don't directly alkalize our blood, everything we consume does have some contribution. We know there are many consequences to an acidic system and lemons have an alkaline metabolic breakdown.
• Helps digestion. Warm lemon water stimulates digestion and our metabolism, making it easier on our bodies to digest what we consume, absorb nutrients, and remove toxins. This is why it's recommended to consume first thing!

Ayurveda Golden Milk & Benefits of Turmeric

I'm currently learning about Ayurveda and mainly the nutritional aspect (of course). I've been a casual yogi for about 6 years and lately I've been super interested in how modernized Ayurveda practices have been derived from ancient traditions. A lot of it resonates and is still relevant to modern nutritional medicine and healing. I would love to contribute/collaborate with the yoga industry in my career in the future and when I was at Chapters a couple weeks ago an I stumbled upon a book that was perfect for what I have wanted to learn about. It spoke to me and it was the last one, so I think that's a sign!

 

In Ayurveda practice Golden milk is great for calming Vata Dosha, which has a tendency to go out of balance during the winter and fall months. The main ingredient in Golden Milk is Turmeric, which you've probably heard has some pretty amazing health benefits that come from it's anti-inflammatory and antioxidant properties!;  

• Cleanses the liver and the blood
• Increases circulation
• May prevent cognitive decline and Alzheimer's Disease.
• Great for skin disorders such as eczema and psoriasis
• Improves skin complexion
• Helps stabilize the blood sugar levels
• Relieves arthritis and other inflammatory joint conditions
• Cardiovascular help
• Relieves and prevents asthma
• May prevent certain cancers
• Anti-allergenic
• Anti-microbial
• Anti-aging
• Anti-oxidant

 

 

Ayurveda Golden Milk 

 

Ingredients;

• 1 cup organic whole milk (or sub with your preference, I use almond)
• 1 tsp. ghee or coconut oil
• 1/2 tsp. turmeric
• 1/8 tsp. ginger
• 1/8 tsp. clove
• 1/8 tsp. nutmeg
• 1/8 tsp. cardamom
• 1/8 tsp. saffron (optional)
• Pinch of black pepper 
• Raw honey to taste (I use 1 tsp.)

 

Directions;

• Warm the milk in a pot over medium heat, add the ghee/oil, spices, and honey. Stir well and let it simmer (but don't boil!) for a few minutes. If you have a blender you can blend for a nice frothy consistency.
• Enjoyed best in the evening before bed, it has a very calming and grounding affect.

Cardamom Ginger Chia Pudding

Chia puddings are super easy and can keep well in the fridge for a handful of days. You can eat it straight of the container with a spoon, add it to over night oats, or have it with a bowl of fresh fruit. This one is really good topped with banana slices! :)

 

 

Cardamom Ginger Chia Pudding

Ingredients;

• 1 1/2 cups. coconut milk (or whatever your choice milk is)
• 4 Tbsp. chia seeds
• 1 Tbsp. pure maple syrup
• 1/2 tsp. ground cardamom
• 1/8 tsp. ground ginger
• 1/8 tsp. vanilla extract

Directions;

• Mix everything together and refrigerate for 4 hours, stirring occasionally so that the chia seeds remain well mixed.  

  

Mediterranean Chickpea Salad

Mediterranean Chickpea Salad

 

Ingredients

Dressing;

• 2 Tbsp. extra virgin olive oil
• 1/4 cup. red wine vinegar
• 1 tsp. dried oregano

 

Salad;

• 1 cup dry quinoa
• 2 cups water
• 1 can chickpeas
• 1 cup grape tomatoes, sliced in half
• 1/2 yellow bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/4 cup green onion, chopped

 

Directions

• Rinse the dry quinoa under running water for a minute. Bring the water and quinoa to a boil, then turn down to low heat, cover, and simmer for 12-15 minutes, until cooked.
• While the quinoa is simmering, cut up all the vegetables.
• Make the dressing in a small bowl
• When quinoa is cooked, rinse it under cold water until it's completely chilled.
• Rinse the can of chickpeas.
• Add all of the ingredients in a large bowl and mix together well and then add and mix in the dressing.
• Serve chilled over arugula or other salad greens. Top with fresh basil if you like or even feta cheese.

 

 

My Thoughts on Coffee Consumption

My Thoughts on Coffee Consumption



I believe the consequences of drinking coffee are more so due to our coffee habits; how and how often we consume coffee, than the coffee itself. There are lot's of studies that show that moderate consumption (I'm talking like 1 cup/day, maybe 2 max!) can actually have some great benefits. But, when we consume more than a coffee or 2 each day, or our coffee is loaded with lot's of milk, added sugar, with whip cream, and/or topped with chocolate sprinkles, we are most definitely not doing our bodies any favours.

If we become reliant on coffee for energy through out the day or for bowel movements, than that is also an issue. Coffee causes surges in blood sugar levels resulting in cravings, mood swings, increased appetite, and feelings of fatigue. To help counteract those unpleasant side affects coffee shouldn't be consumed until after your first meal, and ideally a glass of water as well (coffee is also dehydrating). Increased amounts of caffeine also causes increases in adrenaline and cortisol, causing hormonal issues- weight gain (especially in the abdominal area) and congestion of the liver.

There are some benefits to drinking coffee as well. Coffee may decrease risk of developing type 2 diabetes, liver disease, melanoma skin cancer, and cognitive decline. Studies have shown coffee can significantly decrease symptoms of those with Parkinson's disease. The caffeine can also enhance moods (probably temporarily tho!), mental clarity, and athletic performances. Many of these associated benefits of coffee can also be found in a healthy, balanced diet high in antioxidants, so I personally would not rely on coffee to achieve them! If you are in the habit of consuming coffee daily then it would probably be in your best interest to try to wean yourself down to only one cup or cut it out all together. If you do choose to enjoy a coffee here and there make sure it's a good quality (organic!) roast, served just black, with some full fat milk/cream added, or a European style cappuccino (1oz espresso with 4oz steamed frothy milk) topped with cinnamon or cacao powder. If you simply can't drink coffee with out some sweetener opt. for stevia or xylitol.. no sugar!!

Benefits of Coconut Oil

 

Benefits of Coconut Oil 

I love coconut oil.. for so many reasons and so many things, hence the big huge container I buy it in!

Before the coconut oil craze kicked off this "superfood" had a bad rep due it's saturated fat content- which is about 90%. We now know that not all saturated fats harm our cardiovascular health like we had thought previously, in fact all saturated fats may have very little to do with it all. The saturated fatty acids in the coconut oil are very different than the ones found in animal food products- instead of the common saturated long chain fatty acids, coconut oil is a medium chain triglyceride (MCT), which are metabolized differently. MCTs go straight to the liver from the digestive tract, where they are quickly used as an energy source or turned in to ketones.

 

Here are some of my favorite health benefits and more that come from coconut oil;

 

Weight Loss

The MCTs in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fatty acids. Coconut oil helps the functioning of our thyroid and endocrine system, take away stress from the pancreas, and assist enzyme systems.. all important factors for an optimal functioning metabolism! Studies have also shown that the ketone bodies that are produced can suppress the appetite. 

 

Immunity

Coconut oil "strengthens the immune system because it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid, which have antifungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which research has supported as an effective way to deal with viruses and bacteria that cause diseases like herpes, influenza, cytomegalovirus, and even HIV. Coconut oil helps in fighting harmful bacteria like listeria monocytogenes and helicobacter pylori (most common cause of peptic ulcers), and harmful protozoa such as giardia lamblia." ;source

 

Digestion

MCTs in coconut oil have antimicrobial properties that help in controlling various bacteria, fungi, and parasites.. that all can cause indigestion/digestive upset. The enzymes that benefit from coconut oil also aids in the absorption of nutrients from the digestive tract.

 

Cardiovascular Health

Like I mentioned above, MCTs do not have a negative impact on our heart health. The newest studies show that LDL particles are the main source of damage to our cardiovascular health, not saturated fats. Coconut oil does not lead to an increase in LDL levels. Coconut oil has anti-inflammatory properties and contains about 50% lauric acid, which helps in actively preventing various heart problems like high cholesterol levels, high blood pressure, and atherosclerosis.

 

Cooking and Baking

Coconut oil is excellent for cooking and baking as it’s heat stable- unlike many vegetable oils, and it will not go rancid or transform into trans-fats at high temperatures.

 

Dental Health

Due to coconut oil's antibacterial, antiviral, and anti-inflammatory benefits, studies show it can be an attribute to good dental health, with regular brushing and flossing. Swish the oil around in your mouth for a few minutes as a mouth wash.

 

Skin Care

Coconut oil makes a great body moisturizer. I also use it in the shower as a shaving cream substitute, and as an eye make-up remover!

 

 

 

Portion Control

Portion Control

One thing I've been asked about quite a bit lately is portion sizes. I prefer to use the term "portion control" because it's not very correct to add a size to our portions when every person is a different size on their own- and even our individual needs can vary every day.
When I refer to portion control I am referring to meet our body's energy needs with out over eating. I believe the most important influence is the ability to recognize our own body's hunger and satiety signals and here's a few tips to help you recognize them for yourself;

• Eat slow and chew, chew, chew!..
• Mindfully enjoy your food.. savour the taste, smells, and textures.
• Drink a glass of water at least 20 minutes before you eat.
• Avoid emotional eating. If you feel anxious, upset, or bored- first go for a walk, have a cup tea, or sit for a few minutes and take some deep breaths. After you have calmed your nervous system it will be more clear if you are truly physically hungry. 
• Have a snack high in protein and/or healthy fats in between meals.. it will keep your appetite under control and stabilize blood sugar levels.
• Food is nourishment.. you are what you eat. Think about what you are eating and how it will benefit your health.
• Don't forbid yourself from treating yourself. If you are craving a treat it's okay once in a while to enjoy a small amount. By not depriving ourselves we are less likely to lose control of ourselves and over eat or binge.
• Eat until you are 80% full. No one enjoys the feeling of being over full. You can eat again the next time you feel hungry. Food is abundant and we are fortunate that we don't have to worry about the next time we will get to eat.
• Aim to get at least 7 hours or sleep. When the body lacks energy due to lack of sleep it looks to food instead.

Mango Avocado Protein Smoothie

Mango Avocado Protein Smoothie

 

Ingredients;

• 1 cup frozen mango chunks
• 1/2 cup plain kefir
• 1/2 cup almond milk
• 1 scoop vanilla protein powder (I use Vega)
• 1/4 of an avocado

Topped with Qia (Chia, hempseeds, and buckwheat grouts) by Nature's Path

The end is in sight and the (social media) pressure is on.

 

The end of my final diploma is quickly approaching.. I am super excited, but also terrified. For the first time in my life I am starting a "real job" and will be pushing myself out of my comfort zone. But, I am ready for bigger and better things, a career than I am passionate about and an industry I love so much. I have been feeling so excited to finish up my studies, get the website done, and start up my official social media pages. I have a lot of influences in the industry, so many nutritionists and other holistic health practitioners that have sparked so much inspiration inside of me. That being said, today I actually didn't feel so inspired, the opposite actually. I was browsing around on instagram and felt over whelmed and anxious. Afraid of failure. I started to see how much competition I have in the industry before me.. amazing nutritionists with so many followers, great websites, e-books, published books, hosting seminars, TV appearances, you tube channels, etc.. how am I ever going to compete with that? All of these thoughts and fears got me down for most of the day. Why?.. I am so close to getting my life in the direction I've been dreaming about for years. Those negative thoughts, they are not real. These people are not my competition, they are my connections and peers who share the same passion. I don't have to do everything that everyone else does or have as many followers, not right away, or ever. I have my own path and I am excited to see where it takes me. Balance is so important to me and I don't want social media and an online presence to be consuming too much of my time, become a stress, or take away from the real reason why I do what I do. They say "Choose a job you love, and you will never have to work a day in your life". That is so true.