I recently posted a blog on how to eat healthy on a budget, so today I wanted to share 3 healthy, delicious and affordable juice recipes that you can make at home!
Drinking fresh fruit juice has several health benefits which include boosting your immune system, promoting digestion and aiding weight loss. Many people’s concern when it comes to using a juicer is that the fiber is lost, however juicing is a great way to cleanse your body with high amounts of concentrated nutrients!
Here are three different juice recipes that not only taste great, but are amazing for your health!
1. Green Cucumber Cleanse Juice
This juice is great for detoxifying and cleansing your body 🥒🍍🍐✨
Cucumbers are a great source of antioxidants and minerals that keep you hydrated while promoting healthy digestion. Pineapple provides a tangy sweetness that combats inflammation and also aids in detoxifying the body. While the ginger provides a nice warming effect to boost immunity and neutralize the cooling effect of the other fruits. This juice will leave you feeling amazing, while nourishing your skin, hair and digestive system!
2. Ruby Red Antioxidant Beet Juice
This juice is great for your blood, cardiovascular system and liver 💪🏼🥕🍋✨
Not to be mistaken with radishes, beets are the red root vegetables responsible for the beautiful red pigment seen in this juice. Drinking beet juice has several health benefits such as lowering blood pressure and improving exercise stamina. Beets also contain betaine which support your liver by preventing fatty deposits from forming! And, this juice is perfectly sweet with the addition of carrot and lemon to neutralize the earthy flavour from the beets. Try drinking this juice in the morning to wake up your senses and promote healthy organ function!
3. Orange Carrot Carotenoid Juice
This juice benefits eye health, boosts immunity and promotes the look of healthy skin 🥕🍎 ✨
Carrot juice is amazing for your skin because it contains Vitamin C and Provitamin A which protect your skin from free radical damage. Carrots also contain carotenoids which support eye health, boost immunity and promote liver health. Whereas the apples provide a nice sweetness that also reduce oxidative damage. The turmeric is great for reducing inflammation, redness and promoting the look of healthy skin. Needless to say, this juice will give you a beautiful natural glow!
Other common fruits and veggies that you can use for juicing:
Healthy eating is one of those things that many people may assume is expensive- but the reality is that it’s actually pretty affordable! As someone who has been plant based for 5+ years, I’ve had to navigate my way through different grocery stores to find fresh fruits, vegetables and other health foods. And let me tell you- I’ve learned a lot!
I used to spend a decent amount of money on foods like veggie burgers, fruit juices or even salad mixes but was finding that I was coming home with barely any food. When I got into reading ingredients on labels, I realized that most foods advertised as healthy literally costed pennies to make which inspired me to start buying ingredients rather than pre-made foods.
So today I decided to write a blog on some tips to help you make healthier choices at the grocery store on a budget!
1. Write out a list of recipes beforehand
One of the best ways to stay on budget and preplan healthy meals is to write down a list of recipes you would like to have throughout the week! I start by writing out the days of the week and what I plan on making each day. I then break down each recipe into ingredients that I will need- it’s the perfect way to buy the exact amount of everything without being wasteful!
For example, you could have black bean burgers for lunch one day this week, which would require you to buy basic ingredients such as black beans, soy sauce, onions and garlic which don’t cost very much. And same goes for writing down a recipe such as chickpea tuna– all you really need are chickpeas, some seaweed and plant based mayo which can be found at most grocery stores. The main thing is to start being mindful of the foods you buy, what you spend and what you’re choosing to eat weekly!
2. Get familiar with your local grocery stores
Another great way to eat healthy on a budget is to become familiar with your local grocery stores. There are certain stores that I would never buy produce from because it’s much too expensive (such as Sobeys, Metro or Loblaws) unless I really needed to. And other stores that I do most of my shopping at such as Fresh Co and No Frills. It’s important to get to know which stores are near you and becoming comfortable with the idea of shopping at multiple shops to find the best deals!
This also allows you to compare pricing. You’ll get used to to seeing the price point of foods you typically buy and allows you to spend more consciously!
3. Do the majority of your shopping in the fresh fruits and vegetables section
The reality is that the grocery store is full of processed foods and health items that claim to be good for you when you don’t need them to stay healthy. If you’re really looking to adapt to a healthy lifestyle, 80% of your grocery shopping should be done in the fresh fruits and vegetables section where most things are only a few dollars a pound. You can get a decent amount of bananas for $2.00 or a bag of carrots for less than $3.00!
I typically buy vegetables such as eggplants, onion, garlic, tomatoes, avocados, mushrooms and others, and it doesn’t cost very much. I also buy fresh fruits such as apples, bananas and oranges because they’re always in season and generally affordable! But as I mentioned, get familiar with your local grocery stores and check around for deals. You never know- maybe the bananas are cheaper at one store but the apples are cheaper at another!
4. Buy more beans and lentils
I’ve talked about the health benefits of black beans, lentils and even chickpeas in recent blogs but they’re also a great way to save money- they’re such a cheap health food! Packed with plant proteins and vital nutrients, beans are an amazing addition to your diet. There are two varieties: dried or canned. Dried beans are much cheaper but take longer to cook if you don’t have a pressure cooker. Whereas canned beans cost a little bit more, but still very affordable and are ready to use in recipes right away!
Whatever variety you choose, beans are a great addition to your diet and are affordable either way. I personally love dried lentils because they don’t take nearly as long to make as dried beans but are just as nutritious!
5. Check the price tab to compare pricing
A lot of people don’t know this (or maybe I just learned this late 😅) but the price tabs at the grocery story actually have a breakdown of price per weight. If you look closely under the price, you will see how many grams or millilitres an item is, plus how much it costs per weight/volume.
I find this particularly useful for bulk items to see if it’s actually worth it! A lot of the time when bulk items are on sale, it’s not much cheaper to buy more or the bigger size. And the little fine print under the price is the perfect way to find out!
I know this seems like pennies, but it’s honestly a great way to reduce your grocery bill and cut costs. We all know that things add up but taking the time to read pricing is a great way to make sure you’re putting your money to good use.
And above all: read ingredients
This one is important- if you’re looking to make healthier choices, always read the labels of anything you buy! I typically only buy items such as natural peanut butter, baking items and cooking seasonings but I always check the ingredients first. Knowing what you put into your body is a huge step to better health and allows you to be a more conscious consumer.
If you feel lost, keep in mind that most foods shouldn’t contain a list of ingredients and preservatives! You can also check out my blog on reading ingredients here.
Other helpful tips:
Avoid shopping when you’re hungry. I know this sounds ridiculously simple but it’s the best way to avoid impulse buys.
Avoid buying soft drinks, juices or pop. Making your own juice at home is much cheaper and healthier!
Don’t be afraid to buy ahead: if the avocados aren’t ripe yet but they’re a good price, buy them and ripen them by your window. Chances are the price will increase once they’re ready to use.
Thank you so much for taking the time to read my blog on healthy eating! I hope that I inspired you to make some healthier choices this week because all it really takes is a bit of will power ☺️
Be sure to follow my Instagram page for updates and check out my other blog posts here. ☀️
Traditional Chinese Medicine (TCM) is such an interesting system! A lot of people don’t know this, but I have actually been studying Chinese Medicine since 2016, and am just finishing my final clinical hours to graduate (I’m actually super excited)! 🥳
I always found nutrition to be the most interesting aspect of TCM because it takes things such as taste, colour and temperature of foods in mind. As you may know, in our society most dieticians typically only take nutrient content and calorie amount in mind when constructing diet plans. Which is great, because it’s so important that we meet the dietary guidelines, however food can do so much more for us if we consider all aspects and qualities!
So today I decided to write a quick blog on Traditional Chinese Medicine nutrition, how it works and how I personally use it to help my clients balance their diets!
Yin and Yang
In Chinese Medicine, the concept of yin and yang is really important.
Yin is considered the light and is attributed to cold and deficiency. Whereas yang is considered the darkness and is more excess and hot.
Individuals who have a more yin constitution typically feel cold and tired most of the time, crave warmer foods and may have more specific symptoms such as night sweats or a pale tongue.
Individuals who have a more yang constitution typically feel hot, have trouble falling asleep, crave colder foods and have a red tongue which signifies heat within the body.
The interesting thing is that the tongue actually says so much about someone’s health and diet! A pale tongue means that there is cold within the body, and the patient should eat warmer foods such as cinnamon, soups or vegetable broths.
Whereas a red tongue means there is too much heat in the body, and the patient should eat colder foods such as cucumbers, salads or smoothies.
Chinese Medicine practitioners use this very basis to come up with personalized diet plans. Yin and yang is huge and in my opinion, not mainstream enough!
From there, we can start using the temperature of foods to restore balance within the body. For example, as someone who has been vegan for 5+ years, I eat a lot of foods that are cold in nature. I used to always have cold hands and feet, I always felt tired and had pale dry skin.
Using moisturizer didn’t seem to make a difference and no matter how many sweaters I wore- I was still cold!
It wasn’t until I started studying Chinese Medicine when I learned about the concept of warming or cooling the interior. Which basically means to eat more foods based on temperature so that your organs have an optimal environment!
Because I balance my diet using temperature in addition to my dietary needs, I no longer have any negative symptoms and my digestive system has never been healthier.
This can be applied to people who experience pain as well! People who have pain typically have poor circulation, commonly known as blood stasis in TCM. Blood stasis results in a purplish tongue, pain and sometimes inflammation. Foods that move the blood (improve circulation) such as mung beans, black beans or green lentils would be greatly beneficial in this case!
Taste and colour
Taste is another interesting aspect that we look at! The five element theory attributes each organ to a taste, colour, season and element. The five element theory is mainly used when selecting an acupuncture treatment plan, but it can also come in handy when creating a personalized diet plan as well!
As you can see, each organ has a different colour. Meaning, we benefit from eating all of the colours that nature has to offer!
Here’s a quick breakdown of each colour, the connected organ and foods that are beneficial:
Green (liver): kale, bok choy, collards, cabbage, green lentils
Red (heart): tomatoes, cherries, red pepper, strawberries
Yellow (spleen): corn, potatoes, squash
White (lungs): onions, garlic, green tea
Black (kidneys): black beans, dark fruits, blueberries
Interestingly enough, green foods are high in antioxidants which help detoxify the liver and improves the quality of blood. Red fruits & veggies contain a compound called Lycopene which is what produces red pigmentation, and is also beneficial to our heart and reduces the risk of cardiovascular disease.
Yellow foods such as corn and potatoes contain starches that are beneficial to our gut microbe and white foods such as garlic or herbal teas can vent pathogens out of the lungs.
And lastly, dark foods such as black beans, blueberries and dark berries are high in antioxidants that are beneficial to our kidneys and water metabolism.
As you can see there are many overlapping theories and modern day nutritional facts that do support each other!
Check out the rest of the chart and try to incorporate more colourful foods into your diet this week!
Thank you so much for taking the time to read my blog on modern day nutrition and Chinese Medicine diet. I really hope I did a good job explaining certain concepts and didn’t lose you half way through haha!
The main thing I want you to takeaway is that there are plenty of ways to balance our bodies with food and nutrition! The earth has over 80,000 edible plants and herbs that aid our health and fight against disease. Start choosing fruits and veggies that are colourful, nutritious and always keep your health in mind above anything else!
“The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison”.
For personalized nutrition advice/health coaching, please click here to check out my services!
A few of my clients have asked me how I balance my worklife, schooling and staying healthy while still having time for my hobbies (like blogging)! I will admit, at first I felt like I was juggling a million things.
The main thing I struggled with was time. I felt like the days were flying by and I didn’t have time to cook, workout or do anything for leisure. There were days when I wouldn’t eat to have more time to blog, and times when I would skip a workout because I hadn’t eaten earlier. It became a cycle and it’s so easy to fall into it!
That’s why it’s so important to keep your goals and best interests in mind! Having an organized and balanced lifestyle means having time to eat healthy meals, exercise regularly and still have time for your daily tasks & hobbies!
So today I wanted to give you some tips to help you balance and organize your lifestyle this 2021:
1. Buy a daily planner or agenda
Having a place to write down all of your tasks, goals and daily activities will really help you add organization to your life. I recently bought an agenda from the dollar store and it honestly works wonders! I use it to plan my blog posts, instagram posts, write down my goals, appointments and even leave reminders for myself. It’s a great way to start organizing your life in a way that makes you happy.
Start by writing down 3 goals every morning that you would like to accomplish. Whether it’s a hobby like practicing guitar or a chore such as going grocery shopping, setting goals for yourself is crucial for a productive lifestyle. Just think of where you could be six months from now if you started setting goals for yourself and working hard to achieve them! 💫
2. Develop a regular sleeping schedule
Developing a regular sleeping schedule benefits both our mental and physical wellbeing. Research has linked getting proper sleep to improved concentration, better moods, increased productivity and better overall health! Even if you have an extremely busy lifestyle, you owe it to yourself to get enough rest and genuinely feel good throughout the day.
Having a regular sleeping schedule means going to bed around the same time every night and waking up at a set time each morning. You should be getting at least 7-9 hours of sleep per night for your brain to properly function the following day!
To regulate your sleeping schedule, set a time that you would like to wake up at and start your day. If waking up at 7:00 am is ideal, make sure you’re in bed by 10:00 pm latest to ensure you get at least 8 hours. This will give your body a full 8 hours to rest and you will wake up feeling replenished! If you have trouble falling asleep at a set time, try exercising throughout the day or taking a hot bath before bed.
Creating a set eating schedule is just as important as getting enough rest per night! Our bodies work on a circadian rhythm which is basically a fancy word for our own internal clock. Our sleep schedule, our eating schedule and daily routines all depend on our circadian rhythm. So that’s why it’s important to eat around the same time everyday- if you eat at around 12:00 pm daily, your digestive system will be expecting food. But if you decide to skip a meal, you will throw off your bodies natural cycle and you will leave your digestive system feeling depleted. This results in feeling even more hungry later on which increases the likelihood of weight gain.
To create a healthy eating pattern, set three times a day that you would like to eat and actually have time to enjoy your food. If you have work or school, it’s best to plan meals during break times. Make sure you pack a healthy lunch and bring some fruit like bananas! When I was in school full time, I would bring 3 bananas with me to eat throughout the day and they’re such a nice source of energy!
If you have more time at home, plan your meals and create grocery lists to reduce wasting money and time. Each time I go grocery shopping, I write down some foods I would like to eat and then break them down into ingredients that are needed. It makes things so much easier and ensures that you will have everything you need for the week!
4. Do your grocery shopping and laundry at least once a week
Which brings me to my next tip, make sure you do your grocery shopping and laundry at least once a week otherwise you will fall behind! I used to just let my laundry gather in my hamper until I had 2 loads to do at a time and it became overwhelming. So now, I make sure to do my laundry on Sunday’s and my grocery shopping on Monday’s. But you can choose the days that work best with your schedule!
Setting a day for tasks that (let’s be honest) no one really wants to do, allows you to spend the other 5 days a week focusing on things you’d like to focus on like your hobbies, family or personal relationship. Not to mention, having clean clothes and a stocked kitchen feels really nice! So set two days of the week where you really aim to get stuff done!
5. Make sure you get enough physical activity
I recently wrote a blog on the importance of physical activity and some statistics based on the dietary guidelines. Getting enough physical activity is crucial for maintaining a healthy weight and sweating out toxins. Working out is also a great way to relieve stress! But with gyms being closed, I can understand why it can be hard to stick to a schedule.
However, just think of how good working out makes you feel and look! You can still maintain that feeling in the comfort of your home! You don’t even need much equipment. I stay fit by using resistance bands, a kettlebell and a yoga mat! I also workout every other day of the week, so on Sunday’s, Tuesdays, Thursdays and sometimes Saturdays.
Start by working out twice this week for at least 30 minutes and watch how amazing you’ll feel! Your skin will feel revitalized and your muscles will feel nice and tight. Then you can gradually increase the amount of time that you workout, as well as the amount of days! Always go at your own pace and have fun with it!
Thank you so much for taking the time to read my blog! I really hope that you gained something from it that will help you become healthier this 2021! If you’re interested in personalized advice or meal plans, please check out my services page!
I’m all about living a healthy lifestyle and I honestly think that the best way to start is by switching to healthier alternatives of your favourite foods. I recently started reading the Dietary Guidelines for Americans: 2015-2020 and was shocked by some of the current health statistics which inspired me to write this blog!
When I say “food is medicine” I really do mean it! Did you know that eating the right foods and getting enough physical activity can reduce conditions such as obesity, cardiovascular disease, type 2 diabetes, cancer and osteoporosis?
Eating the right foods is so crucial when it comes to achieving optimal health and genuinely feeling amazing everyday!
Here are some quick facts about Nutrition and Physical Activity Related Health Conditions in the US:
For more than 25 years, half of the adult population has been overweight or obese.
In 2009-2012, 65% of adult females and 73% of adult males were overweight or obese.
Obesity is most prevalent in individuals aged 40 or over and least prevalent in adults with the highest incomes.
Cardiovascular Disease (CVD):
In 2010, cardiovascular disease affected about 84 million men & women ages 20 years and older (35% of the population).
In 2009-2012, almost 56% of adults ages 18 years and older had either prehypertension (27%) or hypertension (29%).
In 2009-2012, 100 million adults ages 20 years or older (53%) had total cholesterol levels >200mg/dL.
In 2012, the prevalence of diabetes (type 1 and type 2) was 14% for men and 11% for women ages 20 years or older. (90% of total diabetes in adults is type 2).
Among children with type 2 diabetes, about 80% were obese.
The harsh reality is that there are so many diseases and conditions that stem from years of eating an improper diet and not getting enough physical activity. But don’t lose hope!
All you have to do is follow these simple steps to boost your nutrient profile and your overall health 🙂
1. Make sure you’re getting enough exercise
Only 20% of adults meet the Physical Activity Guidelines. These guidelines establish how much exercise we should be doing daily/weekly in order to reduce the risk of the conditions mentioned above. Establishing and maintaining a regular physical activity schedule into your lifestyle can provide so many health benefits! Strong evidence shows that working out regularly helps individuals maintain a healthy weight, as well as lowers the risk of early death, stroke and high blood pressure.
Youth ages 6 to 17 years of age need at least 60 minutes of physical activity per day which should include aerobic, muscle-strengthening and bone strengthening activities.
Adults need a little over 2 hours of physical activity of moderate intensity and should do muscle-strengthening exercises on 2 or more days of the week.
Incorporating physical activity into your lifestyle can be easy and really fun! Try taking the stairs instead of taking the elevator, or even go for a nice family walk after dinner. Simple switches can really make a huge difference in your health a few years down the road!
Stay tuned for my next blog post which will have some fitness tips and workouts that you can do at home during the pandemic! 😉💪🏼
2. Follow a healthy eating pattern
A healthy eating pattern includes eating at an appropriate calorie level to support a healthy body weight and including a variety of nutrient rich foods in your diet to prevent deficiencies.
Individual calorie needs vary based on age, sex, height, weight and level of physical activity, however there are a few guidelines to take in mind when developing a healthy eating pattern:
Consume less than 10 percent of calories per day from added sugars.
Consume less than 10 percent of calories per day from saturated fats.
Consume less than 2,300 milligrams (mg) of sodium per day.
Following these general guidelines is really important, but I don’t want you to start doing math and calculating your calories. I don’t even count my calories! The main thing to takeaway is to reduce your intake of foods that contain added sugars, saturated fats, trans fats and sodium.
3. Make simple switches
Which brings me to my next tip- make simple switches! This doesn’t mean that you will never get to eat fettuccine alfredo again, it just means adding veggies or maybe even using a plant based milk for the sauce instead! It’s so much fun to experiment with different foods and making swaps while cooking at home.
An easy way to start getting more nutrient rich vegetables into your diet is to make a salad with your dinner. Buy some iceberg lettuce, cherry tomatoes, cucumber and apples for a fresh inexpensive salad. Using olive oil, salt and lemon juice is also much healthier than using store bought salad dressings which contain GMO ingredients such as canola oil.
A great way to incorporate more fruits into your diet is to make a fruit smoothie in the morning or for lunch. Fruit smoothies contain high amounts of antioxidants and other vital nutrients! So many of us live busy lifestyles where eating 5 fruits a day may be time consuming and hard to keep up with. But making a smoothie combines ingredients like berries, bananas and mangos that contain nutrients that you otherwise wouldn’t get!
Check out my smoothie recipes for 3 inexpensive and healthy smoothies that you can make tomorrow morning☀️
4. Increase your intake of fruits, veggies, nuts and seeds
The average intake of fruits and vegetables in the US is largely below average which demonstrates the need for us to all start eating more foods from these food groups! I’m sure I’ve mentioned this already but fruits and vegetables are amazing for us and you can never eat too many! It’s really important to make sure that you’re eating a variety of fruits and veggies as they all contain different vital nutrients that are useful to our bodies in their own ways.
Here are some vegetable subgroups and examples, the goal is to increase your intake from each subgroup and make sure choosing different kinds from each category.
Even just choosing 3 additional items to add to your grocery list will make a positive impact on your health! Try grabbing some dark green vegetables next time you go grocery shopping, or even some red & orange vegetables. Have fun with it and always nourish your body.
5. Set Goals
Setting goals is important because it keeps you motivated, on top of things and sets a standard. I personally set 3 goals each morning which revolve around reading something new, meditating for at least 10 minutes and making a smoothie. Because of my routine, I am constantly improving my daily habits and lifestyle, while staying entertained!
I also set health related goals for myself- I make sure to get enough physical activity, I follow a healthy eating pattern and I try my best to incorporate fruits and vegetables into my diet whenever possible.
These goals are what keeps me healthy and feeling great every single day! I highly suggest developing some health oriented goals based on the guidelines that we discussed.
Doing more physical activity, eating more plant based foods and limiting your intake of added sugars, saturated fats, trans fats & sodium have all been proven to reduce nutrition related health conditions.
Thank you so much for taking the time to read my blog! If you have any questions at all, feel free to reach out to me through email: NaturalGlowellness@gmail.com or through my Instagram page. I love working with individuals to better their eating habits!⚡️
I also wanted to mention that all of the information in this blog is from the Dietary Guidelines For Americans: 2015-2020 Eighth Edition. A 2020-2025 Edition was just released on their website and has a free download. If you’re as interested in health and wellness as I am, I highly suggest it! It’s a great read and has some great facts about healthy eating! Just click the above highlighted link 😁
Okay so this isn’t my healthiest recipe, but it is healthier than Taco Bell’s version! I always encourage my clients to reward themselves for staying on track and being consistent with their health- and this is the perfect way. This recipe is 100% plant based and gives you that cheesy goodness that we all crave 🤤.
It’s important to realize that it is completely okay to eat junk food sometimes! If you always ate health foods such as lentils, beans and fruits, you would become very bored with your diet and eventually not want to follow it anymore. So my advice? Eat the foods that you crave- in moderation!
The great thing about this recipe is that it actually is healthier than a Crunchwrap from Taco Bell. I used soy in place of beef, and plant based cheese instead of cheese made from cows milk. Using your own veggies at home tastes a lot better than eating toppings that have been prepared for a fast food restaurant, too!
So without further ado, here is my fresh plant based version of a Crunchwrap Supreme! 🌮
For the Base
1 white onion
2 cloves of garlic
Half of a green pepper
1 cup of plant based beef (I used Gardein)
4 tablespoons of soy sauce
3 teaspoons of liquid smoke
For the Toppings:
1/3 head of lettuce
Vegan sour cream (optional)
About half a cup of plant-based cheddar
4 soft tortillas
3 taco shells broken or tortilla chips for the crunchy layer
Preparation time: 20 minutes
Serving size: Makes 4 crunchwraps
Start by preparing the base: chop onions, garlic, mushrooms, green peppers and grate the carrot.
Place base in a saucepan over medium heat with soy sauce and liquid smoke. Let cook for 2 minutes and add in the plant based beef.
Mix in a bit of water with taco seasoning and let cook for 5 more minutes, remove from heat.
Now it’s time to prepare the toppings! Chop the lettuce, slice the tomatoes and mash avocados and place on either a plate or bowl to make it easier to prepare your crunchwrap.
Prepare a lightly oiled pan on medium heat so that it will seal nicely as soon as it’s ready.
Take a soft tortilla and layer your ingredients in the centre (make sure you leave enough room to fold the edges over) I started with avocado, then added the plant based beef, cheddar, soft tortilla chips, tomatoes and lettuce. But you can customize yours however you like 😎
I watched this video to learn how to properly fold a crunchwrap and although it’s very random to watch Taco Bell training videos… I highly suggest it for this purpose haha.
Transfer your masterpiece to the heated pan, folded edge side down. It should make a nice sizzle. Reduce heat to medium-low to allow all of the ingredients inside to properly melt and cook.
Flip after about 3 minutes or until the edges are lightly browned. Cook the other side for about the same amount of time and remove from heat.
Cut in half and voila! You have a delicious, healthy version of the Crunchwrap Supreme made by you👩🍳👨🍳✨
Watch the video that I linked above to learn how to properly fold the edges over, it will save you a lot of time!
My Crunchwrap honestly looked far from perfect after folding it, but once I put it in the pan on medium heat, the edges sealed nicely and it ended up turning out better than I thought! So don’t be discouraged if it looks like an absolute mess at first- the cooking process is what really brings it together.
Thank you for reading my recipe! Check out my Recipes page for more plant-based goodness 🥰
One of my favourite plant based meals to eat is black bean burgers!! Just one cup of black beans will set you up with 41 grams of carbohydrates, 15 grams of fiber, 15 grams of protein, and various other nutrients that all aid in healthy digestion and keep you feeling full for longer!
Cooking with dried black beans is also very cost efficient, with one cup only costing about $0.30 you can’t really go wrong!
The key is to use an Instant Pot if you have a bit of time to spare. Instant Pots are amazing because they can cook dried beans under 40 minutes without having to soak them overnight. They also retain nutrients and are one of the best methods for cooking dried beans, lentils and raw veggies into fresh delicious meals!
But if you don’t have an Instant pot or are short on time, you can use one can of black beans instead.
For the bean burgers:
1 cup of dried black beans
3 mushrooms, chopped
1 medium white onion, chopped
2 cloves of garlic, chopped
1 carrot, grated
2 tablespoons of soy sauce
2 teaspoons of liquid smoke flavouring
2 tomatoes, sliced
Romaine lettuce (I used 3 pieces)
Half a cucumber, sliced
1 avocado, mashed
Preparation time: 45 minutes using dried beans or 20 minutes using canned beans
Serving size: Makes 4 burgers
Start by measuring one cup of dried black beans and placing them in your Instant Pot. Select Pressure Cook and set the timer to 35 minutes.
In the meantime, start preparing your veggies and toppings. Chop the mushrooms, white onion and garlic. Grate the carrot and slice the cucumbers and tomatoes. Set aside.
When the Instant Pot has a few minutes left, heat up a saucepan on medium heat with a bit of oil.
Add in the mushrooms, onion, garlic and half of the grated carrot. Let simmer with the soy sauce and smoke flavouring for about 5 minutes.
Drain the black beans and add directly into the saucepan. Mix until all of the ingredients are combined within the pan. Cook for a few more minutes.
Remove from heat and preheat the oven to 350°F/175°C.
Start forming 4 nicely sized patties with your hands and place them on a baking sheet. No need to oil the pan!
Bake for 8 minutes.
Remove from the oven and now it’s time to assemble your masterpiece! Add your favourite toppings and enjoy!
You can store the other patties in a container in your fridge and re-bake them again! They will stay fresh for about 1-2 days.
If you have never cooked with liquid smoke flavouring before- you should totally start! I order mine from Amazon or buy it at Food Basics. It’s a great addition to any food and adds that delicious smoky flavouring 😛
You can also add cheese to the bean burger mix and bake it in! It tastes delicious and is a great substitute to a regular cheese burger ⚡️
Thank you for reading my recipe! Be sure to check out my Instagram page for more healthy lifestyle and nutrition tips 💪🏼
When you search the word “protein” on Google, what’s the first thing that comes up on images? Meat and eggs. I can understand why most people only think of animal products when it comes to proteins, but today I am here to change that and prove that there are so many amazing plant based sources of protein that contain all of the amino acids that we need!
This blog will get into what proteins are, the differences between plant and animal sources, the daily recommended amount and 5 high plant based sources of protein⚡️
What are proteins?
First things first, what exactly are proteins and why do we need them? Proteins are one of three macronutrients that the body requires to properly function. The other two are fats and carbohydrates. Proteins play an important role in various bodily processes such as fluid balance, blood clotting, immune system responses and hormone regulation. They are crucial building blocks in our bodies and are also responsible for muscle mass.
Proteins consists of large chains of amino acids- there are 20 of them in total. The human body is capable of synthesizing (or creating) 11 of them and the remaining 9 are known as “essential amino acids” that must come from our diet.
A common argument against consuming plant based proteins is that they are incomplete and must be paired together in order to create complete proteins. Complete proteins are foods that contain all of the 9 essential amino acids. They are typically associated with animal products, however many plant based foods are complete proteins as well such as quinoa, buckwheat, hemp and soy. In addition, it’s important to note that all 9 essential amino acids can be found in plant based foods, in varying amounts.
Meaning that if you follow a whole food plant based diet, you will have nothing to worry about as you will be consuming a wide variety of plants which all contain varying amounts of essential amino acids!
Animal Proteins vs Plant Proteins
Okay so now that we talked a bit about what proteins are and why they’re important, let’s get into why plant based sources are healthier than animal sources.
Plant based sources of protein tend to be lower in calories and fat than animal sources, and higher in fiber and essential nutrients. Therefore, by transitioning to plant based sources of protein, you will increase your nutrient profile and reduce your daily caloric intake.
Take a peanut butter sandwich and 3 eggs for example. Both are popular breakfast foods and you would be very surprised to find out that they contain about the same amount of protein but very different nutrient profiles. A peanut butter sandwich is packed with whole grains, healthy carbs and nutrients whereas eggs contain unnecessary cholesterol, sodium and animal fat.
Plant based sources also keep you feeling full for longer as they are higher in fiber which promotes healthy weight loss and digestion. In addition, when you consume animal products, your body undergoes oxidative stress which depletes the body of beneficial nutrients to neutralize cell damage.
How much protein should I consume?
With any nutrient, it’s possible to consume too much or too little. With protein, it’s no different. However, unlike other nutrients, proteins have a very interesting threshold that one must stay within in order to obtain just the right amount for their body weight and fitness desirability.
It’s very rare to become protein deficient in our society. Essentially all of our foods contain protein, it’s just a matter of choice between plant based sources vs animal sources. The tricky part is getting too much protein. So many body builders, gym fanatics and fitness coaches advocate for eating more protein to get more muscle mass. But getting more protein than the daily recommended amount hasn’t necessarily been proven to build more muscle mass.
According to the US Department of Agriculture, the amount of protein that each person should consume is based on their age, sex and level of physical activity.
The general guidelines for a healthy amount of protein ranges from 0.8 grams of protein per kg of body weight (2.2 lbs) to 2 grams for more active individuals.
Consuming more protein per kg of body weight has been linked to weight gain, constipation, and increased risk of cancer and heart disease. But this is mainly because most individuals associate protein with animal products, meaning that someone who is trying to obtain more protein will most likely do so through consuming animal products.
But as mentioned earlier, if you swap plant proteins in place of animal proteins, you will increase your nutrient profile and boost your metabolism at the same time.
5 Healthy & High Sources of Plant Based Protein
Here are 5 amazing sources of plant based proteins that are both healthy and delicious! Beans and lentils are great additions to add to any diet as they contain a healthy amount of protein, carbs and fiber. These nutrients and macronutrients are great for weight loss, better digestion and a faster metabolism!
Peanuts: Just one cup of peanuts contains about 25 grams of protein. But if snacking on them isn’t your thing- two tablespoons of peanut butter contains 8 grams of protein. Match that with 2 pieces of whole grain toast (4g protein each) and you already have a breakfast containing 16 grams of healthy plant based protein! 😋
Black Beans: Black beans are delicious and a great addition to any meal! Just one cup contains 15 grams of protein and lots of fiber which is great for weight loss.
Chickpeas: Chickpeas are one of the best plant based sources of protein with 39 grams per cup. Check out my chickpea tuna recipe for a creative way to incorporate them into your diet⚡️
Lentils: Lentils are so tasty and perfect for when it’s chilly out. My favourite thing to do is pressure cook one cup of dry lentils with soy sauce, onions, mushrooms and garlic. Just one cup of these bad boys contain 18 grams of protein.
Tempeh: Tempeh is the perfect substitute for bacon. If you’ve never tried it before- you definitely should! It can be found in the vegetarian/vegan section of most grocery stores. Just one block typically contains 19 grams of protein.
Thank you so much for taking the time to read my blog on proteins- I really hope that you learned something that will benefit your health! The main reason why I wrote this blog is to change the way that people think of protein! Animal sources are not the only sources of protein out there.
There are so many amazing plant based sources that contain all of the amino acids that we need! It’s just a matter of consciously making those swaps 🙂
This year has been extremely difficult and unpredictable to say the least. With gyms and most health food stores being closed, it’s hard to stay on top of your health and have motivation.
So I decided to create a 100% all natural detox that will help you lose 5-10 pounds at home just by making healthier food choices! This detox will help you get back on track, lose weight and eliminate toxins from your body all at the same time. When I created the Natural Glow Detox, my main goal was to provide achievable ways to lose weight through healthy eating and to educate my clients on what foods are good vs bad.
I also wanted to make it affordable and accessible for everyone which is why I am offering it at just $15 CAD!
For less than the amount of money you would spend on coffee a day, you can put it towards your health! My detox program contains everything you need to become healthier, lose weight and jump into the new year with a new mindset.
If you are interested in joining my detox program, please email me NaturalGlowellness@gmail.com or message me on Instagram to receive the full detox package! 🙂
I am so excited to work with you and help you get that natural glow this 2021✨
I also just wanted to take a moment to quickly thank each and every one of my current clients! Through working with you, I have been able to learn, grow and build on my knowledge. I could not be more thankful for everything I have gained through working with such amazing individuals ❤️
Okay so a few weeks ago, I posted a blog on my life and some of the struggles that I went through to become who I am today. I didn’t get the chance to talk about modelling and my personal experiences in the industry. From doing photoshoots to working big events, it was honestly fun for a bit but over time I learned that it wasn’t for me. An industry that is solely based on your looks and not your skills or personality pushes unhealthy habits on young women and I eventually learned that the hard way.
I feel like so many people are fed this illusion through social media and advertisements that models live a perfect life where they always feel confident and everyone adores them. But the reality is that there is a lot that goes on behind closed doors which is why I decided to write this blog.
Let me start by saying this- I’ve stopped doing professional photoshoots and attending castings and I’ve never felt more confident! The modelling industry made me feel like I had to always care about the way I looked and I am so happy that I finally feel free to be myself.
The Harsh Reality
I started modelling when I was about 19 and my first photoshoot was for the Toronto Sun Newspaper. I didn’t take it too seriously at first, but as my following began to grow and as I started to get more opportunities, I naturally put more time into it.
If you scroll all the way back on my instagram feed to my first posts before modelling, I would post things I was interested in like crystals, nature and healthy food. But as I started working with more people, I stopped posting the things I liked because I felt like I needed to fit in. I started uploading photos of me in my bikini and selfies because those are the photos that got the highest engagement amongst photographers and brands. I was also copying what I saw a lot of other models doing.
I completely lost my sense of individuality. I was smart, enrolled in Pre Health Sciences and had a passion for natural health but I didn’t feel like that was valuable. I put all of my self worth in my appearance and started to disregard the things that made me unique. And the interesting thing is that you still see this playing out on a lot of models feeds.
The reality is that the industry is extremely competitive and puts a lot of pressure on young girls. You have to basically fit yourself into a box and follow today’s beauty standards to attend castings. If you’re too short, too tall, overweight or underweight- you won’t get called back and they’ll make it apparent why.
I remember being told so many times that I was too short because I’m only 5’2 and look too young multiple times. It eventually got to me and became an insecurity which is something I don’t even care about now.
The sad thing is that after attending multiple castings and not getting called back, you can only really attribute it to your looks since that’s all the industry cares about. This is exactly why there is such a high prevalence of eating disorders in the modelling industry. Approximately 40% of models have eating disorders such as anorexia, bulimia and binge eating disorder.
What we are doing to young girls in exchange for photos is extremely detrimental to their health and our societies beauty standards. Women are literally starving themselves and getting cosmetic surgery to sustain an industry by men, for men.
We are trusting an industry that is run by men to tell us what women should look like.
I personally think that the whole industry is flawed. Sure, there are plenty of good agencies and photographers, but that’s not the problem. The problem is the image the industry is selling to young girls. We should be teaching young girls to strive for more than just looking good in a photo.
I never thought of the fact that younger girls may be looking up to me until recently and that’s what made me really want to change.
Because it would have only taken one model or influencer to open up about these things to make me feel okay with being myself at 19.
I’m so happy that throughout my modelling experience, I was in school. But many young girls don’t pursue schooling and just get right into modelling just because of what they’ve seen on Instagram or on billboards.
But don’t let that fool you, so much more happens than the public sees.