Beat the Bloat

 

Strangely, I've had many requests for advice on bloating in the past few days, and since I've been (way) over due to write a blog post, I thought this would be the perfect opportunity to tackle this subject!

Hydrate
I'm starting with this topic because it's summer right now and it's been a really hot one in Edmonton. One common contributor to bloating can be dehydration. Water and herbal teas are the best sources of hydration; peppermint and ginger especially have bonus properties to help with digestion as well! On the other hand, there are some sources that should be avoided if you are struggling with bloat, such as all carbonated beverages (including water), sweetened beverages, fruit juices, and dairy beverages. The exception to fruit drinks, would be adding fresh squeezed lemon to water. Lemon helps stimulate the digestive system, as does adding apple cider vinegar to your glass of water.

Eat
Even some healthy foods can cause bloating, especially if we aren't digesting them properly. This is why it is so important to chew your food really well. Be mindful when you eat a meal, eating slowly and chew the eff out of your food before you swallow it. Chewing our food thoroughly helps the amylase in our saliva begin the process of digesting starch. Eating on the go- in a rush, is also a no-no; proper digestion involves our parasympathetic nervous system, which is activated when we’re relaxed and compromised when we are in a state of stress.
I don't like to give the advice to eliminate any certain foods, especially ones that are good for us. In the case that I would start working towards eliminating foods, would be one of the last measures of intervention I would take after addressing all the other nutrition and lifestyle factors that contribute to bloating. That being said, it would only be beneficial to eliminate inflammatory promoting sources such as refined sugar, refined grains, and alcohol. Inflammation can wreak havoc on digestion. Often, even a temporary break can reduce inflammation and promote healing of digestive tissues.

Supplement
Digestive enzymes;  Helps break down the food into smaller compounds that can be more easily absorbed and digested by your system
Probiotics; Can help support a healthy microbial balance in the gut. Which in turn, should help discourage or alleviate bloat. Don't forget to always keep them in the fridge, these guys need to be alive to do their job!
L-Glutamine; Tissues in the intestine use this amino acid as a fuel source to function well.

Evaluation 
If you have digestive complaints that are not easily managed with the steps listed here, or if your symptoms have persisted for a while now, it might be time to see a health professional and have a proper evaluation to determine any underlying causes of chronic digestive discomfort. Once the cause has been determined I can help you with a more specific, in-depth nutritional intervention.

Taco Recipe

Happy Taco Tuesday! That's a thing in this household and after documenting it through photographic proof through my social media platforms the last while, I've had a few requests for a taco recipe.. so here it is! This recipe is obviously vegetarian, but not really; it's the spice mix that is really what it's all about it... so feel free to use it with whatever you fancy, whether it is chickpeas (like this recipe), black beans, ground beef, ground turkey, whatever... it's flexible, just like eating should be :)

This recipe makes about 4 servings, but I like to make a big batch of the spice mix (like 10x the recipe) and keep in a container, so I don't have to make it again every time.

Taco Recipe

Ingredients;

• 1 (14oz) can chickpeas
• 1/4 c. frozen corn
• 1 bell pepper, diced 
• 1 small onion, diced
• 1 Tbsp. avocado oil

Spice Mix;

• 1 Tbsp. chili powder
• 1/2 tsp. garlic powder
• 1/2 tsp. cumin
• 1/4 tsp. paprika
• 1/4 tsp. cayenne pepper
• S & P to taste 
• 2 Tbsp. water

Directions;

• Saute onion, bell pepper, and corn in avocado oil until cooked.
• Add chickpeas (drained and rinsed well first), spices, and water. Simmer for a few mins until all the water is absorbed.
• Serve on a tortilla, bed of rice, or wrap in a lettuce leaf. 
• Serve with fresh veggies, such as; greens, fresh tomato, and green onions. 
• Top with condiments, such as guac (my fave!!), salsa, and organic sour cream.  

Vanilla Chai Walnut Smoothie

I almost always take a smoothie with me when I leave the house to start my work day. I load it with healthy fats and protein pow to help keep my blood sugar levels stable, which prevents cravings and feeling hangry. Fats and protein are key ingredients to making a satisfying smoothie. I often hear of people adding a ton of fruit, sweetened yogurt, and then filled up with juice.. that my friend is just setting yourself up for blood sugar roller coaster!! My usual go-to protein is the Vega protein + greens (this is not a paid endorsement, I just really like their product and I think you should know about it). I love it because I can get my greens in me without getting them in my teeth as well! I've been obsessing over this smoothie for the past 2 weeks, making it almost every day!

Vanilla Chai & Walnut Smoothie

Ingredients;

• 1 banana, frozen
• 1/4 c. walnuts
• 1 c. nut milk (I use almond)
• 1 scoop vanilla protein pow 
• 1/2 tsp. cinnamon
• 1/4 tsp. ginger
• 1/4 tsp. cardamom 

Tips;

• Top with some crushed up walnuts for some extra crunch.
• Keep your walnuts in the fridge or freezer, otherwise they will oxidize and go rancid pretty fast. For that reason you also should not buy them in bulk (exposed to the air) unless they are stored in a fridge.

Health Benefits of Garlic

Health benefits of Garlic

Since the cold and flu season seams to be in full force, I've been adding extra garlic to my foods. It's supports the immune system with it's antimicrobial, antibacterial, and antiviral benefits that come from it's anti-inflammatory and anti-oxidant compounds, as well as the sulfur containing compounds, most notably; allin, allicin, and allixin.
Oh, the benefits don't stop there, there are so many more. Here's some good ones;

• May help kill the overgrowth of H. pylori; which if left untreated causes stomach ulcers and contributes to symptoms of GERD.
• Fights against yeast over growth, candida albicans
• Contains diallyl sulfides, which have been shown to help increase ferroportin, a protein involved in iron stores and availability.
• May help with the absorption of iron. 
• Good source of selenium, which is an antioxidant great for inflammation.
• Anti-cancer protection, from the sulfur-containing compounds.
• Sulfur-containing molecules in garlic help our cardiovascular systems by expanding our blood vessels.
• Has been shown to help decrease overall cholesterol and triglycerides, by protecting the body from oxidative damage and blood vessel damage. 
• The sulfur-containing compounds in garlic are responsible for most of the cardiovascular and cholesterol lowering benefits.

Tips;

• Once chopped, allow it to sit for at least 5 minutes (10 for optimal retaining of the nutrients) before cooking. It’s been shown to increase the health benefits. 

• Read my post Fight the First Signs of the Cold/Flu for more nutritional and self-care information.

 

Butternut Squash Arugula Salad

I realize that I haven't blogged in a few months. Since then, I have finished my advanced Diploma in Nutritional Counseling, secondary to the Holistic Nutrition Certificate. I wrote my last exam last week and am excited to receive my credentials in the mail soon so that I can get to some serious work! What kind of work, you might be wondering?.. I am going to be starting up a private practice, I am in the process of writing my first e-book (more on that later!), I'll be accepting some clients to work with very soon, and from there see what other opportunities I can seek (or seek me!). Exciting!!

So, there's a little bit of an update on me. What I really wanted to share with everyone is this amazing salad recipe that I whipped up tonight. It's the perfect Winter salad, with seasonal squash and loaded with healthy plant sources of fat to help with stabilizing energy and mood levels... for those short, dark, cold days that sometimes make it difficult. The recipe is vegan (so dairy free too, of course) and gluten free!

 

Butternut Squash Arugula Salad with Tahini Maple Dressing 

Salad Ingredients;

• Arugula
• Roasted butternut squash, cubed (I buy the frozen cubes and just pop them in the oven at 400f with some avocado oil and rock salt until they are starting the brown on the edges)
• Avocado, cubed
• Dried cranberries
• Walnuts, crushed

Dressing Ingredients;

• 1 Tbsp. Extra virgin olive oil
• 1 Tbsp. Apple cider vinegar
• 1 Tbsp. Tahini
• 1 Tbsp. Pure maple syrup

Directions;

• Roast the butternut squash at 400f until cooked. I buy the frozen variety, already cubed and roast with drizzled avocado oil and rock salt.
• Throw all the salad ingredients in a bowl.
• For the dressing, blend together well with a blender or food processor and then drizzle on top.
• Mix everything together. 
  

 

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!!