Recipes

Crispy Kale Chips

I love chips!  I love the salt, the crunch, the taste, basically everything about them.  The only thing I don’t love is staring at the bottom of an empty chip bag, realizing it was me who ate the entire thing, and then dealing with the guilt of consuming all those empty calories.  In my house we have a rule, we don’t keep chips around, and therefore helping to save me from myself.  So what’s a healthy alternative when you have that salt/crunch craving?  Kale Chips!  Kale chips are just dehydrated pieces of kale.  The great thing with Kale chips is you can make them in 10 mins and get them to taste however you want.  Kale chips are a great alternative to regular chips, they satisfy that salt/crunch craving, are packed full of nutrients, and easy to make; kale is one of the most nutrient dense cruciferous vegetable, and easily found at most grocery stores.

The Many benefits of Mighty Kale:

♦     An excellent source of Vitamin C, Vitamin A, Vitamin K, Vitamin B6, and contains manganese, fibre, and minerals

♦     Contains high amount of antioxidants like Quercetin and Kaempferol.  Antioxidants help combat free radicals in our body.  Free radicals cause oxidative damage, and are known to contribute to faster aging, as well as certain diseases.

Prep Time: 10 mins

Cook Time: 10 mins

Ingredients:

  • 1 Bunch of Organic Curly Kale (Kale is part of the dirty dozen, so best to buy it organic)
  • 1 Tbsp Organic Coconut Oil – melted
  • 2x Pinch of Himalayan Pink Salt

Options for a different flavour:

*1/2 tsp of Organic Chili Powder & 1/2 tsp Organic Paprika for a BBQ chip flavour
*Onion Powder instead of Himalayan Pink Salt for an Onion chip flavour
*I also like Curry powder and Turmeric
*Nutritional Yeast flakes will add a cheesy flavour

♦  Nutritional Yeast contains fibre, protein, is a great source for B-vitamins, and also contains many different minerals

Directions:

  • Preheat Oven to 350 degrees fahrenheit
  • Wash and cut Kale into bite size pieces (I use a salad spinner to dry the kale, It crisps better when it’s dry)
  • In a bowl toss the kale chips with coconut oil and flavouring of choice
  • Bake for 10-12 mins on 350.  Make sure to keep an eye on the Kale as its baking.  I usually check at 8 mins because depending on the size of the kale and your oven the kale can go from crispy brown to burnt very fast.
  • Once they have reached your desired crunch, remove from oven and let cool for about 3 mins, this helps them crisp a bit more
  • Bon Appetit!

 

 

 

Recipes

Recipe: Bacon Butternut Squash Soup

With Fall just around the corner I’m excited to try out and share some soup recipes made in my Instant Pot.  This Bacon Butternut Squash soup is quick and easy to make, and is lick the bowl delicious.  I found this recipe on Dr. Kellyann’s website.  I wanted to change a few of the ingredients from her original recipe, and also try it in the Instant Pot.  The Instant Pot version below turned out beautifully.  If you are someone who likes to eat with the seasons, late summer to fall is a perfect time for this recipe.  As the weather is cooling down it’s important to use seasonal produce, and eat hearty foods that warm you up.  This recipe is paleo, gluten free, dairy free, and can be made vegan.

Health benefits of Butternut Squash

     ♦    Full of vitamin A which helps boost your immune system

     ♦    Supports your vision and reproductive system

     ♦    Contains a high amount of potassium which helps support strong healthy bones 

     ♦     Potassium can also help to alleviate and prevent muscle cramps

Prep Time: 10 mins

Cook Time: 20 mins

Ingredients:

  • 1 Large butternut squash, peeled and cut into large chunks
  • 3 carrots, peeled and cut into large chunks
  • 1/2 lb bacon I purchase local, free range, gluten and nitrate free bacon from Gelderman Farms
  • 2 small onions chopped
  • 2 small apples chopped
  • 2 cups of chicken stock Recipe here I did a batch w/o salt that I use for cooking
  • 1 cup of coconut milk
  • 1 tsp of himalayan pink salt
  • 1/2 tsp sage
  • 1/2 tbsp ground nutmeg
  • 1/4 tsp ground curry
  • 1/2 tbsp ground cinnamon to taste
  • 1 tsp turmeric (optional) 

Directions:

  • Preheat oven to 333 degrees fahrenheit
  • Slow cook bacon in the oven until desired crispness (about 30mins)
  • Put squash, carrots, onions, apples, stock, salt, sage, and curry into the Instant Pot
  • Cook the soup for 10 mins HP, then 10 mins NPR (Natural Pressure Release)
  • Puree the soup using an immersion blender
  • Blend in 1 cup of organic coconut milk
  • Add nutmeg and cinnamon starting with above measurements then to taste
  • Crumble in the crispy bacon
  • Bon Appetit

♦     For extra health benefits add 1 tsp Turmeric.  Turmeric contains curcumin which is a natural anti inflammatory.  Other benefits of turmeric (curcumin) are improved brain function, lower risk of brain disease, and preventing alzheimer’s disease.  

Nutrition

Spring Into Action With These 5 Power Foods

For those of you on the Northern hemisphere I would like to congratulate you on surviving what seemed to be one of the longest winters yet.  At last spring has finally sprung!  Over the last few months of winter you may have been feeling tired, had lower energy, or maybe life felt a bit more challenging.  The good news is that’s what naturally happens to our bodies and mood in the winter.  Our primitive self wants to hibernate, rest, and eat heavier fuller fat foods.  Now that spring is here it’s time to SPRING into action! get outside, enjoy the sun, and start moving.  Just like spring cleaning for your house, spring is a good time to renew, reset, set goals, be creative and plan for the future.  In this post I discuss Spring Power Foods that you can incorporate into your weekly meal plan to support you in this transition.  These foods will improve your energy, mood and help to shed that extra winter weight.  So Let’s get you on track to feeling good this spring!

“Let food be thy medicine and

medicine be thy food.” ~Hippocrates~

5  foods you can start consuming this spring to look and feel your best!
#1 Spinach

This nutrient packed dark leafy green is so versatile it can go in anything from smoothies, to soups, spring salads, omelettes, and even stir fry.  I’ve highlighted below the amazing vitamins and minerals that this nutrient packed veggie contains

Niacin, zinc, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, and much more.

Spinach also helps with mood, memory, brain function and clarity.  

A quick smoothie you could try that I make is:

1 large handful of Organic Girl Spinach
1 cup of frozen Organic Blueberries
½ a handful of Organic Girl Baby Kale
½ Organic Avocado
Broccoli Sprouts
Stevia
Water

For an Extra Boost try adding

1 Scoop of Natural Factors L-Glutamine Powder
1 Teaspoon of Organika Maca powder

L-Glutamine is an essential amino acid that promotes digestion, brain health, and supports your immune system, I use Maca for energy and balancing hormones. 

#2 Walnuts

Walnuts contain an amino acid called tryptophan and tryptophan is responsible for creating the neurotransmitter serotonin.  90% of serotonin is produced in our gut and is responsible for mood, sleep, digestion, memory, and appetite.  If you are feeling down you may be low in this feel good neurotransmitter. Walnuts are also a great source of plant based omega-3’s.  Our bodies need to obtain our omega’s from our food, and the western diet tends to be higher in Omega-6, causing an imbalance for many people. When we have too much omega-6 in ratio to omega-3 that causes inflammation.  So try keeping walnuts as a snack on hand as an easy way increase your omega-3’s.

#3 Blueberries

This is my favourite berry and I couldn’t imagine making a smoothie without it.  Blueberries are amazing because they are low on the glycemic index (so they won’t cause a spike in your blood sugar) AND they are also PACKED full of ANTIOXIDANTS.  Antioxidants protect our cells from being damaged by harmful free-radicals.  This means blueberries delay aging which keeps us looking and feeling young.  The antioxidant anthocyanin (which gives blueberries their bright blue colour) helps maintain brain function and memory and is also known to guard against alzheimer’s disease.  Finally just ONE CUP of this amazing berry provides 24% of your daily recommended intake of Vitamin C.

#4 Artichokes

Artichokes improve liver function and promote the flow of bile.  They are anti-inflammatory because they are loaded with antioxidants and are packed full of magnesium.  Magnesium is responsible for over 300 biochemical reactions in the human body, including energy production, fat and protein synthesis, and regulating muscle tone.  Magnesium is easily flushed out of our bodies with coffee, alcohol, and even too much water, so it’s important you are getting enough of it from your diet.  I know what your thinking what can I make with artichokes? I’ve attached a great recipe you can try.

#5 Wild Salmon

Wild salmon is another good way to get those omega-3’s.  Salmon is high in  eicosapentaenoic acid (EPA) which is a form of Omega-3.  EPA protects our skin from UV damage, which keeps it hydrated, helps it have more elasticity and less wrinkles.  If that wasn’t benefit enough wild salmon is packed full of nutrients that help with joint and bone health, brain health, heart health, skin health, and has even shown to help reduce ADHD in children.

Well that’s it 5 simple foods to incorporate into your menu this Spring!  Remember it’s not ‘all or none’ and eating right doesn’t have to be complicated.  Have fun adding these foods into your meal plan and enjoy feeling more energized as well as look and feel younger.

Bonus #6 Sprouts

These amazing little guys are packed full of nutrients. Check out a previous article here

 

 

General, Nutrition

5 Health Hacks for Shift Workers

5 Health Hacks for Shift Workers

 

I have been a shift worker most of my adult life.  At 17 I was working early mornings at a breakfast restaurant, then from 19 on serving the late night shifts at a bar.  At 20 I started working in the airline industry and at that point I said goodbye to any type of normal eating or sleeping schedule.  As a shift worker I have researched and been warned about the long-term effects it will have on my health; Including cardiovascular disease, diabetes, mood disorders, digestive issues and the list goes on.  So what do we do?  Quit our jobs? For lots of shift workers they love what they do, and changing career paths is not an option.  Today I wanted to talk about 5 easy hacks to start improving your health today. 

If your work schedule is working against you,

here are 5 health hacks to have your body start working for you!

 

#1  Start your day with lemon water  When you first wake up it’s important to leave the coffee aside for 30 minutes and drink a glass of water with the juice from ½ lemon.  (Or for an alternative option check out my morning electrolyte elixir) The lemon water helps to gently cleanse your liver and spark your digestive juices for the day.  Lemon water can increase the natural occurring hydrochloric (HCL) acid in your stomach.  Age, shift work, high stress lifestyle, and poor sleep all contribute to a decrease in HCL, which leads to poor absorption of nutrients and poor digestion.  This is one of the most common issues with most of my clients and especially with the shift workers.  Another benefit is it increases production of bile, which helps keep you regular.  If your someone who gets easily constipated toxins can build up in your body, so having more bile and efficient digestion leads to a happy healthier you.  Drinking lemon water also aids in detoxification by stimulating the liver to produce detoxifying enzymes.  

#2  Start consuming bone broth  Bone broth AKA ‘liquid gold’ has been used for centuries as a cure for stomach ailments.  When I say start consuming bone broth I’m not talking about the ‘chicken stock’ you buy at grocery stores, I’m talking about ideally making your own broth at home in your slow cooker from good quality bones. (Beginners tip: To get started you can also buy high quality, pre-made bone broth at your local health food store) Click here for my easy Chicken Bone Broth Recipe.

*I really want to emphasize when making your own broth please only use high quality bones from healthy happy animals.  Like with any food you consume its good to know where it came from to make sure your getting the nutrients and full health benefits

Shift workers are already working against their natural circadian rhythm for sleep and digestion, and on top of that some shift workers have high stress jobs.  Stress, poor sleep and inflammation can lead to what’s called Leaky Gut Syndrome.  Leaky Gut Syndrome is when the lining of the small intestine becomes damaged, this causes holes that allow undigested food particles, toxic waste and bacteria to leak through the intestines and into the bloodstream.  So how does bone broth help repair your intestines?  Bone broth has high levels of Glutamine.  Glutamine is an amino acid that helps to heal your gut lining and make it more impermeable.  Healing your gut lining will happen over time and you will start to notice improvements in your digestion, mood, and immune system (Taking fewer sick days).  Bone broth is also high in Glycine which is another important amino acid.  Our body needs glycine to manufacture bile, and bile helps our bodies digest fats.  Glycine also helps stabilize blood sugars, which leads to lasting energy throughout the day as well as less sugar cravings.

#3  Start consuming fermented foods  Research suggests our bodies are 90% bacteria.  The good bacteria in our gut is responsible for digestion, assimilating vitamins, reducing inflammation, and educating our immune system.  Sometimes our bodies don’t have enough of the good bacteria, and this imbalance can cause inflammation as well as issues with our digestion.  When we eat sugar and processed foods we are feeding the bad bacteria.  Overtime there can be an imbalance of bad vs. good bacteria in our gut.  So by adding fermented foods into your diet you can help feed the good bacteria.  Some fermented foods I would recommend are kombucha, sauerkraut, kimchi, kefir, and yogurt.  *please only buy unsweetened yogurt that has “active bacterial cultures” Once you have built up the good bacteria in your gut you will see an improvement in digestion, energy, and even your mood.  Have you ever heard that our gut is our second brain?  Thats why its important to feed your ‘second brain’ the proper bacteria for optimal health.

#4  Make a plan  A lot of shift workers end up eating convenient ‘fast foods’ and buy their meals on the go.  It’s important to have a plan before your shift so you have access to healthy foods.  If you want to buy your meal it’s a good idea to research restaurant options around you, that way you can find menu’s that have healthier options.  Most Fast food is really non-food, and as a shift worker you really want to be consuming foods that are high in nutrients.  Fast food slows our digestion and can cause inflammation leading to low energy and lethargy for the rest of your shift.  Diabetes is a health risk for shift workers, so planning healthy meal options ahead of time will help you keep your blood sugars balanced.  When your blood sugars are balanced it will prevent that sugar crash halfway thru your shift, as well as keep you from gaining weight.  Another way to keep your blood sugar from spiking is by keeping healthy snacks on hand.  A few snacks I would suggest are raw veggies with hummus, nuts and seed mix, or maca energy bites   I know when working shifts its hard to plan ahead but try it out a  few times per week and see how you feel.  I guarantee planning ahead will make you feel better, keep your energy high throughout your shift, and improve your overall health and digestion.

#5  Carry a water bottle and stay HYDRATED  I can’t stress this point enough.  Our bodies depend on water for over 10 billion biochemical reactions per second.  To find out how much water you should be drinking per day take your body weight in kg and multiply it by .033 (Kg x 0.033=Litres of water intake per day) Make sure you are sipping your water in between meals and not chugging it all at once while eating.  A tip I give my clients is to put a pinch of himalayan pink salt in each litre of water.  The salt contains minerals and works with your bodies sodium/potassium pump to make sure you are absorbing the water.  It’s also important to have good quality water.  While I’m at work I use a Santevia Water Stick, it helps to reduce chlorine, add minerals, alkalize, and improve the taste of the water.  Staying hydrated helps your body eliminate toxins, aids in digestion, helps maintain healthy skin, hair, and organs, also helps your body absorb essential minerals and vitamins.

So that’s it!! Even if you only try one or two of my hacks I know you will start to feel better and see improvements in your health.  Remember it’s not ‘all or none’ and making even one small change will start to improve your energy and health over time.