Easy Ways to Bring REAL Food Camping

Getting packed up for a weekend away can feel like a LOT of effort. It’s one thing to try to remember the necessities: clothes, toiletries, beach stuff, water, first aid kit, etc., but a whole other thing looking after the food. Packing the camping food can be a BIG job (especially if you have teenagers! 😂). I know, we camp frequently throughout the summer (never as much as I would like!), and I’ve grown accustomed to the list making, the packing, the loading, the unloading, and ofcourse, the meal managing & constant feeding.
What would be the easiest? Loading up on a bunch of quick & easy, grab’n go foods, some sugar drinks, chips, hot dogs, marshmallows, and away you go!
That’s one way to do it (and don’t get me wrong, we’ve all done it 😉).
However, if you’re looking to up your nutritional game in life, making good food a priority (EVEN when camping) is a choice worth making and a little effort can truly go a long way.

My approach, throughout the years of gearing up for camping, has been that: if I bring as much real food as I can manage, the desire for packaged food becomes relatively non-existent. Think about the basics of nourishment: if you feed the body real food, it will receive loads of nutrients, feeling nourished and satisfied, and won’t ask you to add more calories; if you feed the body processed foods that are tasty, but don’t contain much actual nutrition or any beneficial vitamins or minerals, the body will continue to ask for more caloric intake. This is the hamster wheel that so often traps us in a cycle of eating too much, but not actually “feeding” the body anything beneficial. The same rules are true at the beach.
Ultimately, by choosing whole, real food meals & snacks, you are winning in all areas.
But it doesn’t have to take you a week to prepare!

A little effort can really get you all the benefits you need to bring better food to your favourite place and feel good about feeding your family while you’re there.

Easy Tips on REAL Food Camping:

Plan Ahead: Always, always, always, make a plan - plan your meals, make your shopping list, then prepare ahead any sauces or chopping etc. Having a plan ensures the follow through; without one, you are sure to grab for lesser quality, packaged, convenient foods, that have far less value to the body.

Bring a Frozen Meal: Every time we camp, I pull something from the freezer that I’ve made a season or two prior, that we likely haven’t had in a while, and that I can simply throw in a pot and heat. My freezer is often stocked with soups, stews, curries, and pasta sauces, etc. from my Batch Cooking Classes and from making larger batches throughout the year for easy meals. What’s great about the frozen meal, is that if I save this meal for the 2nd day of camping, it behaves like an ice pack and keeps the cooler cold 😉

• Great Frozen Meal Ideas: Veggie Chile, Comforting Lentil Stew, Veggie Curry or Curry Soup, Any Soups, Stews, or even a Pasta Sauce (we love Vegan Mac’n Cheeze for this)
  

Add in Veggies: I am a veggie cheerleader, there’s no doubt. I believe in adding in as many different vegetables, varying in colour & variety, as much as possible, to up your health game. During the summer, many of us are surrounded by amazing farmers and a thriving garden, and are blessed with abundance in vegetables. No matter where you live, seek out the freshest vegetables and load up on those throughout the summer and all the other seasons as well. What we love to do camping is bring a bag of fresh beans or asparagus. I’ll clean & prep them ahead, then steam them on site and season with some cashew butter and salt & pepper. If I’m making pasta, I’ll prep some broccoli and throw it right into the pasta pot to gently steam. Fresh greens are also a great add in veggie, as you can throw a handful of kale, chard, or spinach, into just about any warm meal: soups, curries, stews, etc. In as many creative ways as you can, you will never go wrong adding in extra fresh veggies!

Snack on Fresh Fruit & Vegetables: A no brainer really, bringing fresh fruit & veg, having them cleaned & prepped & readily available, will ensure consumption! Generally, I’ll bring a dip of some kind, usually hummus or a cashew tzatziki or our local saltspring dip, and we’ll have fresh veggies & dip during snack windows or sometimes for lunch. We’ll have some fruit available also, whatever is in season and travels well. There’s nothing better than a fresh peach or plum or a handful of cherries with the sun on your face and your toes in the sand.

Bring a Grain or Bean Based Salad: A quinoa, rice, buckwheat, or lentil salad can go a LONG WAY when camping or travelling, especially if you have many hungry bellies to feed. I will often make a hearty Quinoa or Bean Salad ahead of time and we will serve it up at lunch or even for some afternoon snacks throughout the following day or 2 camping. These kinds of salads keep well, can be loaded up with fiber & protein, and are hearty, so you don’t need to eat a large amount to feel satiated. We love my Lemon-Dill Quinoa Salad with Roasted Beets and the Yam & Quinoa Salad with Sesame Ginger Dressing, Yum!

Bring Nutrient Dense Treats: For those sweet cravings or high energy days, having some energy balls, cookies, or granola bars on hand, is a great way to look after someone who may be having a blood sugar dip from all the swimming and not enough eating, or to satisfy a sweet seeking kiddo. I’ll often make a batch of Energy Balls, Cookies, or Muffins, freeze them ahead of time, then pack them into a hard container so they don’t get smushed. I will also often pack extras, as once our friends get a whiff of a sweet treat on the beach, they generally start wondering if there are any extras to share 😉

Reduce Sugary Drinks: This can be a tricky thing to do as so many of us have grown accustomed to sipping on a delicious bevvy while sitting on the beach. Luckily, there are now many options out there that aren’t as laden with refined sugar and weird additives, so we can easily make some better choices. Some of our favourites are the organic carbonated drinks that use more natural flavourings like La Croix. We also really love the Sap Sucker, sweetened with maple water, these are subtle in flavour, but really satisfying. Important to note however, is that it is ALWAYS ideal to be consuming regular, good quality water, and in higher volumes at the beach, when exposed to lots of sun & heat. Be careful not to replace water intake with fizzy beverages as the hydration level is not at all comparable.

Make Popcorn: Ah yes, the salty cravings seem to be intensified at the beach. It’s fun to munch & crunch on some salty snacks while lazing around with some friends, for sure. Creative ways to replace the good old chip are harder and harder to call upon as manufacturers continue to bang out increasingly delicious flavours of chips in delightful packaging and at a low cost to eager consumers. First of all, there are smarter ways to buy chips: choose simple ingredient chips without the long list of chemical flavourings (like regular salted or a malt vinegar), read the ingredients and look for a stable high heat oil like avocado or coconut, and buy organic to reduce herbicide & pesticide intake. And don’t buy 10 bags!!! Then, have some popcorn kernels on hand, some salt & coconut oil and maybe your favourite homemade seasoning, and make a big bowl for the beach for all to share. This is an extremely cheap & easy way to make a beach snack that isn’t deep fried or packaged, and is maybe not the healthiest thing for you to eat all the time, as corn is tough on the digestive system, but makes for a great chip replacement while camping.

Moving into the beauty of summer, do what you can to make REAL FOOD a priority and FEEL GOOD about what you are eating & feeding your family 🌱
And Remember THIS: any little shift or change counts! If you simply take 1 thing and apply it from these tips, that’s a win in my books!

Happy Camping! 🏕

Protect the Health of your Brain EVERY DAY

A few years back, I attended this inspiring seminar hosted by the Institute for Brain Potential in Spokane, WA. While much of the information was review, the speaker, Deanna Minich, PhD, shed her unique light on such an incredible topic and I deeply enjoyed learning from her. I wanted to share a few bits of info that really resonated for me and that might do the same for you.

Tidbits of Interesting Info:

• The detrimental effects of Alzheimer’s disease, may start DECADES before first diagnosis, thus prevention is key.

• Different fruits and vegetables appear to support different cognitive domains of the brain, so both variety and quantity in the diet are important.

• A Plant-dense diet has been shown to lower rates of brain deterioration, dementia, and Alzheimer’s disease.

• Daily consumption of organic blueberries and strawberries has been shown to reduce cognitive aging by as much as 2.5 years.

• Studies have found that those who drink fruit and vegetable juices (from the juicer, not store bought to be clear 😉) have a 76% lower risk of developing Alzheimer’s, possibly due to phytonutrient content.

• Lutein is the major carotenoid in brain tissue. Plant foods high in lutein include: broccoli, brussels sprouts, kale, lettuce, green peas, spinach. Include these in the diet regularly.

• Oxidative stress is directly correlated to brain deterioration, thus a diet high in antioxidants is paramount to brain health.

Easy & Holistic Ways to Improve Brain Health

Reduce Inflammation:

Probably THE MOST IMPORTANT way to preserve good brain health is to reduce the things that are causing inflammation in the body.

Inflammatory markers have been associated with declines in cognitive function and worsening of brain structural and metabolic characteristics

Increased tendency towards central inflammation may contribute to poor brain health and premature brain aging

Reduce Inflammatory Foods:

Sugar
Cooking Oils (corn, cottonseed, safflower, soy, sunflower, canola, vegetable)
Trans fats
Dairy products
White flour/refined grains
Excessive alcohol
Browned, fried foods
Red and processed meat

Increase Anti-Inflammatory Foods:

Berries
Broccoli
Avocado
Leafy Greens
Turmeric
Olive Oil
Spices: Turmeric, Black Pepper, Chili, Cinnamon, Cloves, Ginger, Rosemary
Tomatoes
Cherries
Nuts & Seeds
Blue/Green Algae
Seaweeds
Dark Chocolate
Herbal Teas: Rooibos, Rose Hip, Chamomile, White Willow Bark, Dandelion

Evaluate Stress Levels:

✓Stress is connected to: cardiovascular disease, gastrointestinal disorders, cancer, and depression

✓Psychological stress is associated with indicators of accelerated cellular and organismal aging

✓Stress can be associated with neuronal inflammation, cognitive impairment, amyloid accumulation, stroke, dementia

Reducing Stress:

Relaxation Response
Counseling: Trauma
Positive Relationships
Time in Nature
Joy
Exercise
Prioritizing Sleep
Consuming a Plant Dominant Diet

Eat Mostly Plants:

Low in glycemic index
High in phytochemicals
High in anti-inflammatory fats
High in quality protein
High in nutrient diversity
Supports strong digestion & nutrient absorption
Supports healthy weight
Reduce oxidative stress
Increase cognitive function

Eat the Rainbow:

Increases Variety of Nutrient Intake
Varies Antioxidants
Plant diversity trumps plant quantity

Heal the Gut:

Increase nutrient absorption and assimilation

Reduce hyper-permeability in the gut which can contribute to the leaking of foreign materials in to the bloodstream leading to inflammation and disruption of central nervous system function

A compromised GI tract can contribute to impaired cognition: schizophrenia, mood disorders, autism, energy & mood swings, depressive episodes, paranoia, anxiety, hyperactivity, foggy-headedness, decreased attention span, difficulties with concentration

Learn more about Healing the Gut HERE

NOTES  On The Gut-Brain Connection

• Your gut has capabilities that surpass all your other organs and even rival your brain.  It has its own nervous system, know as the enteric nervous system (ENS) and often referred to as the “second brain”. It is made up of 50 – 100 million nerve cells, as many as are contained in your spinal cord.

• There are more immune cells living in the wall of your gut than circulating in the blood or residing in your bone marrow. The gut-based immune defense system is capable of identifying and destroying a single species of dangerous bacterial invaders that makes it into our digestive system.

• The lining of your gut is studded with a huge number of endocrine cells, specialized cells that contain up to twenty different types of hormones that can be release into the bloodstream.

• The gut is the largest storage facility for serotonin in our body – 95% of the body’s serotonin is stored here – crucial for normal intestinal functions, but also for other vital functions such as sleep, appetite, pain sensitivity, mood, and overall well-being.

• The gut is connected to the brain through thick nerve cables that can transfer information in both directions and through communication channels that use the bloodstream: hormones and inflammatory signaling molecules, smooth muscle, the nerves, and the immune cells.

Challenge The Brain:

• Movement: Dance, yoga, tai chi, hiking, anything that challenges the cardiovascular system, while also demanding attention from the brain.

• Crosswords/Puzzles: Gymnastics for the mind.

• Reading: Always continue to read: novels, magazines, articles, fiction or nonfiction, anything that keeps your attention.

• Learning: Learn a new skill, no matter what age you are. Continue improving & expanding your education.

• Meditation: Stress reductive, as well as a challenge to quiet and detach the mind offers a different level of difficulty.

• Reduce Screen Stimulation: Brains can become lazy and reliant upon stimulation from a screen. Create schedules or rhythms with your screen time so that you do not become too dependent on learning or finding entertainment through a screen.

Protect your brain from inflammation & aging - eat well, feel well, think well 😉

For more information on Food & Mental Health, check out my Upcoming Workshops and if you miss registration, be sure to sign up for the Newsletter below to receive notification of other offerings!

Resources:

Nutritionfacts.org: https://nutritionfacts.org/topics/brain-health/
Maintaining Brain Health by Monitoring Inflammatory Processes: a Mechanism to Promote Successful Aging: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3320802/

The Gut Connection

It is not surprising that we are living in times of great challenge.
It is no surprise that we have seen a steady increase in disease in our adult and young populations over the last several decades. It continues to come as no surprise that the increasing impacts of population numbers, climate change, food industry, emissions, and industrialization, all contribute to rising toxicity levels all around the globe.

It is no surprise either that the damage we have done to the earth, as a species, is falling back on our health with a vengeance. And no further surprise that we seem to be stuck on the most slippery of slopes, as we try with all our might to claw our way back up to a place of thriving health, while the continued toxicity exposure counteracts our efforts.

Why then, does is seem a surprise to so many that we are a species riddled with illness? Rising numbers of disease run rampant among us: autoimmune conditions, cancers, autism & ADHD, mental illness, hormonal dysfunction, diabetes, heart disease, stroke, on and on the list goes, and we continue to wonder why we are so sick.

People often think they are doing all the right things: eating well & organic, exercising, spending time outdoors, meditating, supplementing, and are baffled that they still suffer symptoms.

Toxicity exposure is one of the main reasons why.

Although some toxin exposure can be controlled: the foods we eat, the beauty care & cleaning products we use, where we live, our choices around medications & pharmaceuticals, etc., much of our toxic exposure is outside of our control.

We live in a toxic world and must be realistic about it.

The upside? Well, first we have to get real: our toxic exposure is higher than it’s ever been in human history and it will continue to rise, and we need to admit that. Second, there are many things we can do to support our body’s detoxification pathways so that we can help them move and discard toxins as opposed to storing them in our fatty tissues. Third, we must ACTIVELY help the body detoxify on a regular, daily basis, in order to counteract the detrimental effects of toxin exposure. Fourth, we must teach the next generation to do the same. Five, we must stand up for our Mother Earth and the long term welfare of our environment!

Where do we begin?

IN THE GUT!

Where there are symptoms, there exists cause, and we cannot succeed in treating disease, if we do not address the root cause. This is where Holistic Medicine reins.

At the root of nearly ALL disease is the health of our digestive system.

If we cannot ingest, absorb, utilize, & distribute nutrients, we will see failure to thrive in other areas of the body. This manifests differently from one individual to the next, but fundamentally, if the gut is impaired, you will see evidence elsewhere.
And the gut is deeply affected by toxicity exposure.
In clinical practice, we call this “metabolic endotoxemia”, which, in simpler terms, means that toxic exposure affects the health of the digestive system to a point where it begins to cause damage. Damage in the GI tract then creates inflammation, impaired nutrient absorption & assimilation, and perforations in the lining of the intestinal tract, all leading to symptoms elsewhere in the body and increased risk of developing disease.

“Endotoxemia simply means high levels of endotoxins, or LPS (lipopolysaccharide), in the blood. In metabolic endotoxemia, a person’s microbiome in the gut fails to protect the body from absorbing toxins during the digestion of a meal or snack. Studies of different populations across the globe consistently show that people in Western societies have microbiomes that provide weaker protection against metabolic endotoxemia.”

— Dr. Joel Kahn

THE GUT CONNECTION then, is that the health of your gut directly impacts your overall health.
Hands down.
Looking after your gut health is one of THE BEST and most effective ways of looking after your overall health, preventing, treating, and even reversing disease, managing your symptoms, and reducing the effects of toxicity exposure.

What’s so great about being proactive with your health is that there exists great power in knowledge, in dedication, in awareness, and in a good, solid daily rhythm.

SUPPORTING YOUR DIGESTIVE HEALTH EVERY DAY

Eat Plants & Focus on Plant Diversity: Plants are power fuel. They are the most nutrient dense, high in phytonutrients and antioxidants, fiber, minerals, and contain recognizable proteins and carbohydrates that the body can use as clean fuel. Including diversity in the plants you consume will further guarantee access to ALL the varieties of nutrients, all the different plant chemicals that help with detoxification and prevent free-radical formation, and will provide the most well-rounded intake of soluble and insoluble fiber. Think about including all the colours of the rainbow daily, as well as rotating the foods you rely on for other varieties of the same colour - ie. if you always reach for tomatoes, try red peppers, red grapes, red apples, beets, or radishes.

Consume Prebiotic Foods: You may be hearing more & more about prebiotic foods as our knowledge and understanding of the digestive system continues to deepen and evolve. Prebiotics are the food for the healthy bacteria (probiotics) in the gut. Without a solid intake of prebiotic foods, the beneficial bacteria struggle to proliferate. Regular intake of prebiotic foods: burdock root, dandelion roots, garlic, onions, ginger, leeks, asparagus, brassicas, green beans, beetroots, sunflower seeds, pumpkin seeds, purple carrots, dark carrots, red cabbage, spinach red onions, broccoli, & red lettuce, helps support a healthy diversity of good bacteria in your gut.

Include Mucilaginous Foods: These weirdo gooey foods are helpful to REPAIR damage done to the gut lining. Consuming foods with mucilaginous properties regularly, can help support regular repair to the cell wall, gut lining, and fragile tissues of the intestinal tract. Mucilaginous foods include: aloe, slippery elm, chia seeds, irish moss, seaweeds (kombu, kelp, nori), flaxseeds, irish moss, aloe, marshmallow root, okra, figs, fenugreek, cassava, & licorice root.

Mind Your Fats: The quality of the fats that you consume have absolutely everything to do with the health of your digestive system. If you consume modified, hydrogenated, damaged fats, not only will these fats contribute to the breakdown of cell linings and intestinal walls, but will contribute to increased fat storage (a great place for toxins to hang out!) and feed those pesky free radicals that like to impact immune function and interfere with healthy cell division. Get rid of any fats in your diet that are not health supportive (be gone you dirty thing!). Stick to the ones we know are not only beneficial, but are safe to consume regularly: olive oil, avocado oil, coconut oil, ghee, avocadoes, nuts, seeds, flaxseed oil, hempseed oil, sesame oil, and ALWAYS choose organic when it comes to your oils.

Allow Rest & Repair: If you want to heal, you must allow the body the opportunity. I always say that if you give the body the opportunity to heal, it will. If you create an environment that supports healing, the body will follow suit; it wants to and knows how. You must ease the burden on the digestive system by removing irritants, toxins, allergens, and inflammatory foods, and then give it the chance to rest & repair. Offering the body a guided gut repair program would be the perfect way to do this. Take a certain amount of time, focus on healing, implement foods that soothe and support, supplement strategically, consume beneficial teas, include intuitive eating practices, reduce stress and implement relaxation strategies.

So much more to learn in this journey of health!
Start with the Gut and see where she leads you!

It is a great passion of mine to support clients with Gut Disorders and Imbalances, if you’d like to work together One-on-One to support and improve your Gut Health - Book a Free Discovery Call and learn more about the Nutritional Consultation work that I do.

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Build a New Year of Resilience in Mind & Body

One of the many things we tend to forget as humans and individuals, navigating the challenges of our current world, is that we are never actually powerless. Yes, there are natural disasters and governmental guidelines, heart breaking devastation amongst capitalism, poverty, division, racism, and climate change issues that are often out of our control, but as individuals, we are NEVER powerless.
There are ALWAYS ways that we can help,
ALWAYS little things we can do,
And we are ALWAYS in control of how we behave and respond to the endless barrage of worldly issues.

I am no expert on environmental barriers and complications, but I do know a few things about health. Fundamentally, at the root of so much that we do, how we respond, whether we take action towards helping or hindering issues & events, how we handle anxiety & stress & heart break, is HOW HEALTHY we are in mind & body. The more stable we are with our health, the more stable we will be in our reactions, decisions, and how we manage ourselves forward despite the many hurdles that are set before us.
Let’s face it: challenging times aren’t going anywhere. We cannot simply wait out the storms, as more storms are on their way. What we CAN do instead, is work on being our most resilient, strong, powerful, and stable selves, so that we can take on whatever comes our way with resilience and integrity.

Here are some of my favourite ways to look after your health, particularly at a time when we are looking for a fresh start, such as a New Year:

Building Resilient Health in Mind & Body

Tune Inwards:

I can’t say this enough. Listen to that inner voice, the inner guide that knows what works for you & what doesn’t, that understands when you need rest or to step back from something, and knows deeply when something’s not right. We have so many of our own answers (although many of us spend years searching for them) WITHIN, the work then is to figure out how to listen and interpret the signs & signals. Practice mindfulness, presence, deep breathing, meditation, yoga, and simply spending the time to listen.

Daily Gentle Detox:

Rather than launching on a restrictive detox plan this NY, consider implementing some daily gentle detox strategies that can be mainstays for your health consistently. Good quality water intake, leafy greens, cruciferous vegetables, sprouts (broccoli sprouts in particular), blue-green algae/spirulina/chlorella, a whole foods vitamin/mineral formula, and regular movement to encourage sweating, are all easy and effective ways to encourage those detoxification pathways to do good work and process excess toxins. If you’re looking for more guidance with your NY Detox, Join my January Detox Group!

Include More Plants:

I’ve been at this Nutrition thing for over a decade now and it seems no matter what angle you come at it, what book you read, what webinar you take, time and time again, the resounding research dictates that the best form of absorbable nutrients comes from plants. The more plants you can consume in your day to day diet, the more accessible nutrients the body will receive; the more accessible nutrients the body receives, the better able it is to function, the more support you will have for organ function, blood circulation, detoxification pathways, digestive function, brain function, mental health, less aches & pains, better sleep, and more energy. Include as many plants in the diet as possible, of all varieties, and as in season and organic, as possible. Bonus: they are delicious!

Exercise & Movement:

Never stop moving. Period. No matter whether or not you are limited due to injury or pain, there are so many varieties of movement that we can take advantage of to keep the body in motion, to work & strengthen the muscles, to aid with recovery, to attribute to agility & coordination, to encourage a positive mindset, and, perhaps the most important of all, to support mental health. Find something that makes you feel good, joyful, happy & strong, and do that. If going to the gym isn’t your thing, no problem, find something that is! Just MOVE regularly, daily, and aim to include both cardiovascular and strengthening exercise.

Mind Stress Levels:

Just as we’ve discussed staying present and tuned in above, keeping close tabs on your stress levels is one of the master keys to thriving health. As soon as our stress levels rise above what is manageable or what feels balanced, those heightened levels of stress hormones begin to affect the workings of everything else in the body: digestion, sleep, heart rate, fat storage & metabolism, mental health, energy levels, motivation, and greatly contribute to anxiety & depression. Pay attention to where the majority of your stress comes from and make assessments to keep those levels in check: notice when they are beginning to shift, notice triggers, notice your mood shifts and behaviours, implement stress reduction strategies to help cope (yoga, breathing, meditation, walks, time off, sleep), and take your stress levels seriously, as long-term stress is at the root cause of many (if not all) degenerative diseases.

Prioritize Passion:

It is passion in life that makes us feel alive, lit up, and motivates us to share our joy and our spirit. Keeping passion alive in your life is as important to your health as what you eat, how much you move, and how stressed you are. Don’t ever let your passionate side fall the wayside, it deserves to be front & centre in your life and will guide you towards being your best and most whole self. Trust me. If you have lost your passion, spend some time trying to find it again - retreats are great for this, workshops or creative classes, self-work classes or therapy can help, also meditation and/or time away from work. What I often ask my clients who struggle to find their passion is this: what lights you up and makes you feel joyful? what did you used to do that you don’t do anymore and wish you did? what do you watch others do that makes you feel as though you’d love to do that too? Be curious. Don’t ever discount your passionate self, you deserve passion, we all do.

If you’ve made it to the end, I hope you’ve found some inspiration here to take you into a New Year with more resilience and presence.
If you are looking for help with any of these topics, feel free to REACH OUT and find out more on how we can work together to get you feeling more resilient this NY!

Helping Your Teen Pack Their Own Lunch

I’m definitely guilty of doing more for my own teen than I should. It’s easier to pick up tossed socks and random clothing bits than it is to hound a teen about doing it themselves, so many times I do take that easier road, full disclosure.
As he grows and wants more independence and autonomy around the house and in his life, however, the responsibilities need to keep pace with the growth and we recognize how important this expansion is for overall confidence and development of self-worth.

As his house responsibilities increase, matched with his desire to make more of his own choices, we’ve noticed how he wants to make more of his own food, grab what he wants from the pantry, boil up some noodles after school, or jog down to the store to grab something there. My Nutritionist self weeps a little every time he reaches for a sour key or a cream soda (the natural ones at least!), but I recognize that what is more important than micro-managing his refined sugar intake, is to allow him some freedom to choose.

With all that in mind, we’ve decided it’s time for him to start packing his own lunch.

One less thing to do, yes! Although, this is certainly a skill we want to be sure they are doing well. I recognize that we are at a transition stage, where what my son is taught now, the habits he develops, the tools he is given, will stick with him long term, and I’m hell bent on seeing him thrive. I know that I have my work cut out for me though (perhaps some epic kitchen battles ahead?): with bubbling hormones and faced with the confusing desires of the adolescent brain, teens have a tendency towards refined foods and processed carbs that is difficult for them to understand. I am quite fully aware that given full rein to pack his own lunch, it might consist of a honey + jam sandwich, a pickle, and an enormous pile of chocolate chips 🤣

So, we’ve decided to work on this transition TOGETHER. As he learns about options, volume, good food combinations & rhythm for a solid day, I will slowly release the reins more and more until we are both feeling good about the lunch packing transfer.

I know many of you out there are at about the same stage with your teen and I see the need growing for more nutritional education directed specifically at this age group. And so I wanted to share my Mom tips AND Nutritional Guidance on helping you & your teen pack a decent, mood supportive, nutritionally dense, lunch that you call all feel good about.

Helping Your Teen Pack Their Own Lunch

1. Loosen the Reigns: The adolescent years are all about gaining more independence, being able to make decisions for themselves, and straying a little bit further from the safety net of home. Even small amounts of control that you can pass over to them, can make a big difference on how they move through this period of life. Give them some choices, be sure the kitchen is stocked, offer them some pointers (see below), and then back away and let them figure out how they want to pack lunch their way.

2. A Gradual Transition: When making change, people respond better and more sustainably with a gradual shift. Start by giving your teen 1 or 2 days per week to pack their lunch and you can cover the others. Once they’ve got the hang of it, you can transition fully. This way, they can continue to see how your lunches may vary or be similar and adjust how they are doing theirs, without you having to micromanage too much 😉

3. Non-Negotiable Veggies: This is one area that is non-negotiable in our house. There must be vegetables in his lunch every single day, no exceptions, and at least 2-3 good servings. It’s best to vary the vegetables and buy different options, to continuously rotate the nutrients. If the veggies come back home at the end of the day, they are to be consumed as an afterschool snack.

4. The 5 Checkmarks: A little checklist can go a long way with lunch packing. This helps your teen be sure to bring enough food and also keep the meal well-rounded. Here’s our checklist: ✔️a piece of fruit, ✔️a container of veggies, ✔️a main (containing a complex carb + protein - see below for ideas), ✔️a healthy treat (inspiration here), and ✔️an extra snack (seaweed, nuts, popcorn, chips + salsa, dried fruit).

5. Macronutrient Balance: Teaching kids about nutrition and how it works is equally as important as guiding them with what to eat. When our kids can understand the “whys” around making good food choices, it helps them make sense of eating. Including the 3 macronutrients at lunchtime, and at every meal, encourages blood sugar balance, less dips & spikes which helps stabilize mood, increase focus & concentration, and is better for overall health long-term. Explain to your kids about choosing good quality carbohydrates, protein, and fat, and encourage them to recognize these foods as they go into the lunch pack. The combination of all 3 Macronutrients (I call this the Magic 3) will help them sustain energy levels throughout the day while also teaching some basics around nutrition.

6. Replace the Sandwich: Lastly, straying away from relying on a sandwich every day is a great practice to get into. The typical meat + cheese sandwich not only hardly contains nutrients, but also encourages consumption of processed foods (bread, processed meat, cheese, pickles, etc.). Depending on the quality of foods you are using for a sandwich, more often than not, it is more health supportive to eat main meals that focus on whole foods and do not revolve around bread.
   Here are some of our favourite Main Meal Ideas to help you replace the sandwich:

Pasta Salad (we use sprouted GF Quinoa noodles)
Brown Rice Salad or Warm Rice Bowl with Veggies & Sauce
Quinoa Tabbouleh with Smoked Tofu
Leftover Dinner: Chile/Curry/Soup/Stew
Wrap/Burrito/Quesadilla
Homemade Sushi
Big Bowl Salad (roasted yams or beets, shredded veggies, lettuce, roasted nuts/seeds, beans/quinoa, homemade dressing)

Happy Lunch Packing Transition! I hope you’ve picked up a few tricks to help you move through these crazy, awesome teenage years in thriving health!
Put in the work now & see it pay off for a lifetime 🙌

More on Kids & Stabilizing Blood Sugar HERE

The Power of Cruciferous Vegetables

Oh the mighty Veggie Family of Crucifers how I love you so!

Also interchangeable with the term “Brassicas”, Cruciferous Vegetables have been gaining some much deserved attention in the last several years. Understandably. Not only are these beautiful vegetables dense and delicious, their benefits to health, in both the role of preventative nutrition AND in treatment of mild to severe illness, are NOT to be overlooked.

While the information made available, the studies, webinars, and classes, continues to change and evolve, some foods make it to the forefront time and time again, overlapping many topics and disease management regimes, and are a mainstay in all preventative & nutritional approaches to health.
Cruciferous Vegetables are definitely at the front line.

There is a long list of Crucifer family members, so don’t panic if you’re not a broccoli lover like me (but, really?!), there are many other beauties that you can turn to.

Cruciferous Vegetables

Arugula
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Chinese cabbage
Collard greens
Daikon radish
Horseradish
Kale
Kohlrabi
Mustard greens
Radish
Rutabaga
Shepherd's purse
Turnip
Watercress

Here’s what makes the Cruciferous Family so amazing:

✔️ They have an impressive nutrient profile: high in vitamin A carotenoids, vitamin C, folic acid, and vitamin K
✔️ Vitamin K is of particular interest, as it helps to regulate our inflammatory response, including chronic, excessive inflammatory responses that can increase our risk of certain cancers
✔️ Their antioxidant content work to counteract oxidative stress and protect against free radical formation, reducing risks for developing atherosclerosis, Cancer, and other degenerative diseases
✔️ They are LOADED with FIBER: One hundred calories' worth of cruciferous vegetables provides about 25-40% of your daily fiber requirement. Not only that, they contain PREBIOTIC fiber, responsible for feeding the healthy bacteria in our gut and supporting better digestive health
✔️ Crucifers contain a surprising amount of PROTEIN and ALA Omega- 3 Fats, both responsible for reducing inflammation
✔️ Cancer Protection: These powerhouse vegetables contain heavy amounts of PHYTONUTRIENTS, specifically, a family of phytonutrients called glucosinolates which can help protect the body from developing cancer by “turning on” genes that suppress tumors, slowing tumor growth, and stimulating self-destruction of cancer cells. And that’s not all!! Glucosinolates may stimulate enzymes that deactivate carcinogens and decrease cancer cells’ ability to divide and spread! 💪🏽
✔️ Disease Prevention: The Crucifer family contain a sulfur-rich compound called sulforaphane, a powerful phytochemical that helps to neutralize toxins, reduce inflammation, protect DNA, and slow tumor growth
✔️ Reduce Inflammation: incredibly high volumes of phytonutrients present in the Crucifers provides powerful anti-inflammatory benefits and serves to protect against all inflammation-related disease and illness

Pro-Tips for Crucifer Consumption:

TO EAT RAW: When consumed in raw form, it is most advantageous to consume freshly picked cruciferous vegetables. Fresh crucifers contain the most amount of enzyme activity, increasing our intake of those incredible glucosinolates. Raw cruciferous vegetables are more likely to be absorbed in the upper digestive tract, transported to the liver, and more readily distributed to the surrounding tissues. To best activate the protective and powerful enzymes, chop, crush, or chew the raw cruciferous vegetables well.

TO EAT COOKED: Best lightly steamed or stewed, cooked crucifers are more likely to pass through the upper digestive tract unabsorbed and continue into the lower digestive tract where they will be further metabolized by bacteria. This breakdown in the colon is where the action takes place that is associated with reduced colon cancer risk. To increase enzyme activity, chop raw cruciferous vegetables and let them sit for a few minutes on the counter before cooking. This process will allow the magical myrosinase enzymes to activate before cooking.

TO SPROUT: Broccoli sprouts contain somewhere around 20x the amount of sulforaphane compared to whole broccoli. So sprouting broccoli seeds is an incredible way to super boost your detoxification systems, your cancer protection, and increase the absorption of nutrients from these powerhouse seeds.

Convinced? 🥦 I SHOULD HOPE SO!
Now hop to it and fill your arms with Cruciferous Vegetables the next time you are out shopping! Better yet, get planting!
Need a little inspiration? Try this delightful Creamy Vegan Broccoli Soup, nurturing & comforting, this soup is PACKED with the super strength of Crucifers!!

References:
The George Mateljan Foundation, http://www.whfoods.com/genpage.php?tname=btnews&dbid=126
Agnit Brahma, https://uvitals.com/sulforaphane/

5 Ways to Rock Your Health this January

So 2020 dragged us all through the mud, it’s true. But as the numbers on the calendar roll over, so too shall our attitudes and outlooks moving forward into a New Year. There is so much that has been out of our control this past year, but we continuously forget that there is SO VERY MUCH that is still well within our control on a day to day, moment to moment basis.
Our attitude is NUMERO UNO!
Our health is right up there too.

Although I support the idea of a 30 day break from some of your unwanted habits around food and health, I am much more pro-long-term changes and permanent thriving health, than I am for a temporary break. And although I’ve put together a list of 5 awesome ways to kick your health into an upper gear for January, really, what I’d prefer to see is folks applying short-term goals and shifts towards long-term, life-improving health and overall greatness. Do keep that in mind as you read on 😉

I’m all about helping people find easy ways to improve their health and, thus, their lives. You won’t ever hear me say that there is one path to solve all health issues, because there isn’t. But there ARE simple, everyday things that ALL PEOPLE CAN DO to keep their bods functioning well, keep their minds clear and focused, help to stabilize mood, and decrease stress & anxiety.
Simple things.
We like those.

5 Ways to Rock Your Health this January

1. Drink a Smoothie a Day: We used to believe that if we just popped a multi-vitamin every day that we could ensure that our minimum requirements for vitamins & minerals would be met, regardless of what we put in our mouths. Most health practitioners have ditched this notion with the understanding that there is so little value to those horse pills and that the damage they may be doing to our kidneys, liver and GI tract, may far surpass any minute nutritional value we may or may not absorb. Nowadays, we give more credit to real food and real food products that can actually drive our nutritional intake into higher levels and help to meet some vitamin & mineral requirements more naturally. Introducing: THE SMOOTHIE! As long as you have a cup of blueberries, a half a banana, some nut butter and coconut milk in there, I swear, you can sneak all kinds of goodness into your morning smoothie and make it palatable, if not delicious! Find my favourite morning smoothie recipe here!

2. Ditch the Booze for Water: Listen, let’s be real here: it is difficult for your body to be healthy while regularly putting back 3 or 4 beers or a couple of glasses of wine per night. Alcohol has detrimental health effects, we all know this. Sure, a drink here or there is manageable, but any amount outside of occasionally is damaging to your liver, your heart, your digestive system, your cells, your blood, your brain, and your mental/emotional being. What would support all these functions instead? WATER! Good ol’ fashioned, clean (& super cheap!) WATER. If it’s been awhile since you’ve taken a step back from alcohol and given your body a break, now’s the perfect time. Drink water instead - 1-2 litres of water per day is a good goal, room temperature is best, add a squeeze of lemon, and let the body have a much needed rest.

3. High Intensity Exercise: If you want to shift your health into a higher gear, get to the sweating. High intensity exercise does not equal a million squats and pushups and pounding jumps that hurt aging knees, high intensity just means that your heart is pumping harder than at rest and you are working the body hard enough to be sweating. Cardiovascular exercise is definitely my favourite and one of the daily additions to my own health regime that helps me feel as though I am fighting degenerative disease every single day. It’s a New Year, so think about how to integrate some more challenging physical exercise to your life in a way that suits you! Even if your gym is closed, there are plenty of online platforms and outside options to keep you going! Hit it!

4. Go Plant Based: I know my face has now turned green from advocating for predominantly plant-based eating, but I just can’t promote it enough. Lighten the load on your organs, your cells & blood, AND the environment, and choose plants as much as possible to maximize your nutrient intake and fuel your cells in a cleaner, more disease preventing way. If you need inspiration, pop on over to my recipes section and take a browse, you will find plenty of plant-based enthusiasm & deliciousness there! Here are a few weeknight favourites to try!

5. Get to Bed: Yes YOU! Go to bed!! Those of you out there who undervalue your sleep are depriving your poor body of the rejuvenation & repair that it NEEDS in order to function properly. Going to bed earlier in the evenings and getting up at a reasonable hour in the morning supports working with the body’s natural biocircadian rhythm which supports the workings of ALL BODILY PROCESSES. Late nights often support negative habits and can contribute to depression and anxiety, as well as mood disorders. Try to climb into bed by 9pm at the latest, read a good novel or put on your favourite meditation recording, and go to sleep by 10pm, setting your alarm for 7am. Aim for a solid 9 hours per night, AT LEAST 5x/week. You work hard and are up against endless stress; the body, mind, heart, soul, needs time to rest, to mend & repair, and to rebuild in order to start again the next day. Let it.

In a busted up world where so many struggle to simply put one foot in front of the other, it is your responsibility to look after what you have: body, mind, heart, soul. Stay the course, keep the rhythm, be brave in a world that asks so much endless bravery of every one of us.
And Remember: We MUST show up for ourselves first, before we can ever begin to have an affect on the world around us. You got this!

REACH OUT if you want to work with me!

Managing the Covid-19 All Day SNACKATHON

I’m hearing this a lot lately: “I can’t stop eating!!”
And eating. And eating. And eating.

I know! We’re now home all day long, wandering in and out of the kitchen, looking for things to do, staring inside the fridge, digging around in the pantry, inevitably filling empty space with mindless activities like snacking. Sometimes it feels like all that’s happened with the day is food prep, cooking, eating, clean up, repeat.

Firstly: Don’t worry about it too much.
We are all under an enormous amount of stress right now. No matter how you are feeling it, dealing with it, and processing it, the world is in crisis and we live here, so we are, undeniably, affected. Every single one of us.
Naturally, we are going to start developing new habits and behaviours by way of simply doing our best to cope. Since eating is one of the most innate human behaviours, the sway towards food is completely normal and may even serve a positive purpose at this time: to nurture. Humans are meant to nurture with food, we are designed this way; food is a way to take care of ourselves & our loved ones. Certain foods can help us feel better, feel warm and loved and comfortable, and remind us of better, happier times. It’s ok, at appropriate times, to utilize the comforts of food to help us feel better.

Second: Tune inward & be more present.
The whole concept of: slow down & stay home is an amazing opportunity to tune inward; to think about things you didn’t have time to think about before; to reflect on your life, where you are at and where you would like to be; to assess your emotional & mental health, the affect of your work, the beauty & struggle of your relationships. It is also a wonderful time to tune inwards with your food relationship. If you are someone who has spent time in your life suffering through a disordered or dysfunctional relationship with food, this is the perfect time to relax into those thoughts & feelings and evaluate how you would like this relationship to look moving forward. For many, even a past struggle with food dysfunction will still rear its head every once in a while. Those are the greatest moments to learn from.

Snacking Tools For The Stay At Home Marathon

Slow Down: Always #1. Slowing down with your food, breathing, tuning in to your body, being present with your food, chewing, taking small breaks between bites, are all ways to calm & slow the eating process. Remove distractions like screens or work, sit down and give your food your full attention. Not only does this practice encourage proper digestion and relaxation of the nervous system, but it increases awareness & communication between your gut and your brain so that you will not miss your satiation signals - a good way to reduce tendencies towards over eating.

Always Put Your Snacks in a Bowl/on a Plate: Mindless eating is what’s at play once you start dipping your hand straight into that chip bag - you know what I’m talking about! Make it a priority to ALWAYS pour a small amount of your snack into a bowl or onto a plate so that you can clearly assess portion size and do not fall into the trap of over snacking. Take your bowl or plate to a different location, sit down, tune in, and be sure to put the chip bag/Oreo bag/cracker box away.

Focus on the Clock: Think about this for a minute: it is not actually beneficial for your body to be digesting food on the continuum, it needs rest and regular breaks. Ideally, there is 2-3 hours between eating times to give your hard working GI tract a chance to recover. We don’t all need to go so far as to put up an eating schedule, but just pay attention to the clock and assess whether it’s time for more food (are you actually hungry?), or could you wait until the next meal time. Also, the body digests food best during the hours of 10am and 2pm, when the sun is at its highest in the sky, a concept that works with the body’s natural Bio-circadian rhythm. Think about consuming the highest intake of your day’s calories during these hours, easing the load in the evenings and first thing in the morning, to maximize your metabolic function.

Make Good Food Choices: If you don’t buy the crappy chips, you won’t eat the crappy chips, and since you can’t just go running out to the store whenever you feel like it, this is a great time to NOT BUY THE CRAPPY CHIPS! Go for whole food choices, reduce as much processed options as you can, make your own hummous & dips, try making your own crackers, or just go simple with cut up fruit or veggies and a handful of nuts.

Choose Quality over Quantity: A good rule of thumb when it comes to food in general, assess the food quality of your choices when you are making your list, deciding on meals, and shopping. What kind of nutrients will you received from processed crackers or packaged granola, and can you do better? This is not about choosing more expensive products with all the health claim packaging, but rather, choosing real food options. Remember, the body knows how to break down & digest real food, it is designed for this. When we start putting processed food, chemical additives & preservatives, GMO foods, dyes, and hydrogenated oils in there, the body doesn’t quite know what to do with those, so it stores them as fat or packs them away in the liver or in other organs, creating the potential for a whole list of problematic issues.

Drink Herbal Tea: The next time you find yourself rummaging around in your kitchen, ask yourself this: am I actually hungry right now? If the answer is no, try an herbal tea instead. Herbal tea has a magical way of satisfying the yearning for something to taste and put in your mouth and in to your belly, without the unnecessary calories. Most herbal teas also have a beautiful nurturing quality for the mind and calming qualities for the nervous system. Try: chamomile, lemon balm, licorice, rose hips, ginger, or peppermint.

Real Food Snack Ideas:

Fresh Fruit
Frozen Berries + Coconut Yogourt/Kefir
Apple Pieces + Almond Butter (2Tbsp)
Hummous + Carrot Sticks + Homemade Crackers
Steamed Green Beans or Edamame Beans + Salt
Homemade Guacamole + Homemade Crackers or Tortilla Chips
Hippie Trail Cookies
Energy Balls
Popcorn
Smoothie (A great afternoon pick-me-up!)
Banana Ice Cream (Frozen bananas, pureed)
Real Food Muffins
Homemade Nut, Seed, & Dried Fruit Mix (1/3 cup)
Chia Pudding + Frozen Berries + Granola
Seed Dip + Homemade Crackers

For the Late Night Munchers, here are a few good food choices for you 😊

Remember: choose real, whole foods as much as possible.
Go slow. Tune inwards. Enjoy. Relax. Breathe.