I love drinking a smoothie every morning! Smoothies contain high amounts of phytoestrogens, antioxidants and many vital nutrients. Adding a smoothie to your daily routine is also a great way to increase your energy levels and promote weight loss! Smoothies contain dietary fiber, which is a type of carbohydrate that is naturally found in fruits and veggies.
Research suggests that foods high in fiber are good for your metabolism, regulate digestion and keeps you feeling full for longer!
Here are three different smoothie recipes that taste great and promote optimal health:
1. Purple Antioxidant Smoothie
2 cups of soy milk
1 banana
1/2 cup of mixed berries
3 dates
2. Green Nutrient Boost Smoothie
2 cups coconut water
1 banana
1/2 cup of frozen pineapple chunks
1 avocado
Fresh kale
3. Yellow Anti-Inflammatory Smoothie
2 cups of soy milk
1 banana
1/2 cup of frozen mango
1/2 cup frozen pineapple
1 teaspoon turmeric
Quick Tips:
Buying frozen fruit is a lot cheaper than buying fresh fruit! Next time you go to the grocery store, grab a bag of frozen mixed berries, pineapple and mangos to keep in your freezer.
Always have fresh bananas on hand! I always leave 1 bunch by my window to ripen. If they get too ripe, you can always freeze them!
I also love adding dates to my smoothies to add sweetness. Make sure that they are pitted!
And lastly, have fun with it! Combining different fruits, veggies and plant based milks to come up with the perfect recipe is so much fun!
Hey guys! I have been having so much fun creating content, researching nutrition and writing blogs on various health topics that I’m interested in. But I thought now would be a great time to tell you about my life and my story. This is my first time really opening up about certain things in my life on social media and I hope that I can inspire someone who may be going through something similar. Because honestly, if I overcame depression in some of the darkest points of my life, I know that you can too!
The interesting thing is when you go on someone’s social media profile, it’s easy to assume their life is perfect because social media only shows the happy (and edited) moments of peoples lives. Most people don’t openly talk about their struggles or what they’ve had to go through to get to where they are today. But I want to change that, about myself at least. I am going to share my experiences and what led me to become who I am today. Because the tough times that I went through really helped me learn, grow and have hope that everything does in fact happen for a reason.
Unhealthy family relationships and grieving…
When I was 15, my father passed away very suddenly. It was extremely scary because he did not have any health complications, and it all happened in the span of one morning. My mom, my sisters and I were all devastated and in a state of shock for months. During that time, my sisters and I had to plan my dads funeral which to this day was the hardest thing that I have ever done. We didn’t have time to grieve, or be upset, we only had time to try and plan things the way that my dad would have liked.
My dad owned his own construction company and worked so hard. He woke up every single weekday at 5:00 AM to do jobs and sometimes wouldn’t be home until 10 at night. He made sure to provide my mom, my sisters and I with everything we could have ever imagined. Money was never a problem, and I strive to work as hard as he did. I am going to make him so proud.
I can honestly say that in that time, I lost a part of myself that I know I will never get back. Even looking back as a 24 year old now, I really wonder how I did it at 15. I was only in grade 10, and within a few weeks I started failing more and more classes. I barely made any friends in high school because I was so depressed. So many people spread rumours about me while I was away and I had teachers commenting on my situation while I was in class.
Luckily, I had my boyfriend and he was a nice distraction from everything going on in my life. My boyfriend and I met one year before my dad passed away, and he was really there for me throughout the whole funeral process. He made sure to always provide me with comfort and support, and to this day I love that he helped me through such a tough time. We were both only 15 when this happened, and he took it upon himself to make sure I was okay.
In terms of getting support from my mom and my two older sisters, I felt almost embarrassed to talk to them about how I felt. My father passing away really affected them and they refused to get any sort of help. They spiraled down a really bad path and became very toxic towards me. I had my mom tell me that my dad never loved me and that I didn’t even know him, which really hurt me. At the time, I let them emotionally abuse me because I knew they were acting out of a place of hurt. I’m also the youngest in my family, and speaking up was definitely not an option.
About a year after my dad passed away, my mom and sisters ended up kicking me out of my house. I was blamed for their depression and anxiety and I was told that they would be better off without me. I was sent out in the middle of the night while it was pouring rain, and my boyfriend ended up meeting me at a McDonald’s. It really was a life defining night. I ended up at my best friends house, and stayed there for a few weeks. I still tried my best to go to school everyday but had no motivation to really do anything. I missed my dad, and I missed the way that my family used to be.
After about a month of living at my friends house, I ended up having to go back home. When I went home, I asked my family if they wanted to do counselling with me, but was told that my relationship with them wasn’t worth it. Me going back home gave my mom and sisters every bit of power that they wanted over me. I didn’t have privacy and was put down on a daily basis.
Losing Everything
Shortly after, we ended up losing our house and our car because we were failing to make payments on things that my dad got us. We moved into this small, old house in a lower class neighbourhood and things really did get progressively worse.
The emotional abuse was starting to turn into physical abuse. All of my birthdays started getting ignored and I was treated as if I wasn’t apart of my family anymore. A lot of it was because my mom and sisters assumed that I had my boyfriend, and I didn’t need them which is just ridiculous. Of course I needed them, and I tried my absolute hardest to include them in my life.
I continued living each day, but never felt genuinely happy. I was depressed, anxious and constantly on the verge of crying. I felt so lost and like nothing I did was ever good enough. If I did something wrong, I would have my mom and sisters behind me to harshly judge me and then give me the silent treatment for weeks. It took a huge emotional toll on me and I always felt left out. This sense of “not belonging” followed me every day and I felt so uncomfortable in social situations because of it. I started to judge myself the same way that they were judging me, and really started to dislike who I was as a person. I assumed the things they were saying about me were right.
Maybe me being interested in things like diet and nutrition was pointless. And maybe social media was a waste of my time. And what if everyone does think I’m stupid? I began emotionally abusing myself more than anything.
Getting kicked out
Like I said, things were getting worse and worse. My older sister had physically attacked me on multiple occasions and my stuff was getting stolen while I was at school. I accepted everything because I didn’t know that many people and felt trapped more than anything.
It wasn’t until the day that my mom decided to physically attack me that I decided it was time to go.
After getting in another dumb argument, I had my mom grab me by my arms and try to throw me out of my house in front of my sisters. I was so embarrassed and still remember my mom trying to provoke me to fight her back. It was really shocking because I watched her go from a loving mom, to someone who was overcome with depression and hate for me. It hurt. I locked myself in my room and had my two sisters banging on my door threatening that they would call the police on me if I didn’t leave.
I was only 20, I had no idea how to move out or really how to do anything. It was also my final week of exams at George Brown College and if I failed, I could lose everything. I was so scared but I knew that it was time.
Moving on from my family
I moved into my boyfriends house because I had no other choice at the time. It was so difficult for both of us because it was still exam week, and we could not afford to fail any classes. Luckily, our hard work paid off and we ended up passing everything, but it was not easy. I was literally crying every night, I even tried going back “home” a few times to try and apologize, only to be turned away. I brought my mom pink roses, because that was her favourite colour but none of my efforts were noticed.
At that age, I was only apologizing because I was deeply depressed, I had just lost my dad to a sudden death and I could not emotionally deal with losing my family as well. It’s crazy to think that my older sisters actually looked me in the eyes and turned me away now that I think of it. I would personally never treat any family of mine in such away, but to each their own.
After about three months, my boyfriends parents ended up helping me get a nice studio apartment. We rented a moving truck and drove to my old house to pick everything up. I wasn’t surprised to find all of my belongings on my old street including my mattress on the pavement with my sheets still on it with my clothes and shoes scattered everywhere. All of my old neighbours watched as I grabbed my things and I knew that they were told a different version of the story, but I had to just move on. Now wasn’t the time to worry about what people thought of me, I had to just move on.
I got into my new place and I honestly loved it. I finally had a safe space, privacy and somewhere that I could call my own. My boyfriend and I decorated it nicely with what we had, but we honestly had no money. We owed his family money for the apartment, and I also had to pay some stuff off from when I lived at home.
Luckily, I am First Nations which means that I can receive a three year sponsorship for any program I choose. I chose the Traditional Chinese Medicine program because I always loved natural health and nutrition, and I was also greatly inspired by my dad. I knew that I would be able to make a difference in the world and also help people get back on track in terms of health.
The sponsorship is really what allowed me to study what I loved. At that time, there was no way that I could afford a college education. It really motivated me and helped me gain the knowledge that I currently have.
I started the Traditional Chinese Medicine program in 2016 and at the time I had no family, no friends and no idea of what I wanted my future to be. I travelled to campus every single day which was a 2 hour commute, and tried my hardest to stay on top of things. But I was depressed, anxious and confused. I was falling apart inside and worrying about my grades didn’t make it any better.
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Looking back now, I am shocked by what my own family put me through in my teen years and early adulthood, but I am so thankful that I didn’t give up!
I graduated from my program this year and I even started my own business to inspire people. It definitely was a long and emotionally difficult journey, but it was so worth it.
Honestly, it sounds cliche but the best lessons in life are free: the tough times, the heartbreaks, losing everything, feeling broken. Because in those times it’s then that you have to pick yourself back up. You realize that it’s you and only you. And although that thought may seem scary, it’s actually quite liberating!
I no longer care nearly as much about what people think of me because no one will ever be able to hurt me the way my family did, and from that I now have strength.
I started meditating, becoming more spiritual and reflecting inwards. If I felt anxious, upset or depressed, I started finding the root for my emotions. Of course, the majority of them stemmed from my past but knowing this allowed me to properly confront them and heal. Knowing my weaknesses, allowed me to also know my strengths.
I started liking who I was again. I know that I am smart, I know that I am heard and I know that the way that my family treated me was because they were hurt. I don’t have to let any of those times define me, because they don’t. If anything they make me stronger.
We all hold so much power inside of us. And I know that the school system or good times in life will never teach us or define us the way that the bad times can. I have learned that when you go through something difficult, you should take a step back and ask yourself what the situation is teaching you instead of letting it emotionally affect you.
Don’t become the emotion, observe it.
Every single thing we go through is teaching us something whether we see it or not.
We have to go through certain events to become the people that we are today. These events are what shapes us and makes us more empathetic, less judgemental and more understanding.
If you erase the pain and difficulty of your past, you also erase all of the knowledge that you gained from it. My life events shaped me into who I am today.
I have found what it’s like to be happy and most importantly I have found myself. I would never let anyone treat me the way that I was treated before, and I would never treat others the way that I was treated!
Takeaway
It’s been about 5 years and my family has still not reached out to me after kicking me out of their lives. For a while, I spent every day hoping that one of them would contact me. But I have moved on. I no longer need people like that in my life and I am better off without them. I’ve met so many amazing people since then who actually respect me as a person.
Thank you so much for taking the time to read about my life story and my personal experiences. It took me quite some time to write this blog because it has a lot of emotion in it, but I really hope it inspired you in some way!
Carbohydrates also known as sugars are very important macronutrients. However, they are usually given a bad reputation because of their association with weight gain and diabetes. But the reality is that not all carbohydrates are bad for you, many of them are actually very important for your health because they fuel your brain and body with vital energy!
Knowing how to choose the proper carbohydrates for your diet is so important. Not all carbohydrates are made out of the same components, so not all of them will have the same effect on your body. Choosing the proper foods that provide your body with the right carbohydrates will benefit you in so many ways!
So, without further ado let’s dig into the benefits, the properties, the different types of carbs and how to differentiate the good from the bad!
What exactly are carbohydrates?
Carbohydrates or Carbs are small molecules that are mainly made out of Carbon, Hydrogen and Oxygen atoms. Fiber, starch and sugar are all classified as carbs. They are broken down by our digestive system into smaller molecules such as glucose in order to provide us with the fuel that we need for our daily routines.
All sugars are considered carbohydrates, but the term “sugar” is only commonly used to describe small carbohydrates that have one or two sugar units. Carbohydrates are commonly broken down into three different categories depending on the number of sugar units:
The simple carbohydrates like glucose and fructose only consist of one sugar unit, and are commonly known as monosaccharides.
A carbohydrate like sucrose, or lactose contains two sugar units and is classified as a disaccharide.
Other more complex carbohydrates like starch and glycogen are part of the polysaccharide and oligosaccharide groups.
Why do we need carbohydrates?
Carbohydrates are important because they help fuel our body and organ systems with energy. When you eat a meal that contains carbohydrates, your body will use chemicals to break down the carbs into smaller pieces. From there, the sugars that your body has broken down will enter your bloodstream. As soon as the sugars enter the blood, your pancreas will release a hormone call insulin. Insulin is responsible for transporting sugars from your blood into your cells, where simple carbohydrates can be used as a great source of energy for your body and brain. Our central nervous system, cardiac muscles and kidneys all need carbohydrates to properly function!
This process is usually straight forward, however, unhealthy carbs can affect the rate that this process occurs.
Simple sugars vs processed sugars
Diets high in simple sugars and processed sugars are strongly linked with coronary heart disease, diabetes and fatty liver. Simple carbohydrates unlike complex carbs are absorbed very fast, causing a quick and immediate burst of energy that we all are too familiar with! That’s because the rush that you feel after you eat something very sweet is caused by the high amount of added simple sugars, which are in the form of refined sugars and processed syrups. Refined sugars provide no nutritional value, they lack vitamins, minerals and fiber. These sneaky sugars are one of the reasons why carbohydrates are shunned and considered bad!
However, not all simple sugars are refined sugars, so not all sugars should be thought as bad.
So, as I previously mentioned, simple sugars in the form of refined sugars are terrible because they are only added calories and should be a huge no no in your diet.
But not all simple sugars are actually bad for your health. Many simple sugars are very nutritious and are found in healthy foods like fruits and vegetables. These types of sugars are considered as naturally occurring carbohydrates, which are completely different than the bad ones! Unlike the processed simple sugars, natural carbs are full of nutrients, vitamins, minerals, and fiber. They are great fuel for your brain and digestive system!
Well, the same goes for complex carbohydrates!
Complex Carbohydrates
Complex carbohydrates unlike simple carbohydrates are absorbed by your digestive system slowly, and provide a lower but steadier release of energy. However, complex carbohydrates can also be divided into two groups, refined and unrefined.
The complex carbohydrates that are considered refined, have no nutritional value. They have been stripped from all of their nutrients, similarly to the refined sugars that I previously mentioned. Refined carbohydrates such as white flour, pasta, pizza dough, and many processed breakfast cereals can have unhealthy effects on your blood sugar levels. This is because when you eat high amounts of complex carbs, your body quickly absorbs the sugars and releases insulin. Insulin is used to remove the excess amount of sugars from your blood, however the quick release of insulin can have negative effects like increased appetite, causing you to crave more food and ultimately making you gain weight. Research has also shown that refined grains can drastically affect your mood and energy levels. And if that is not enough, they also contribute to the build-up of fat, diabetes and heart disease.
Thus, understanding which complex carbohydrates are the best for you and your body is crucial for a healthy diet.
Carbs that are actually good for you
Don’t let all of the bad stuff that I mentioned about refined simple sugars and refined complex carbohydrates make you feel like you need to avoid carbohydrates! Carbohydrates are necessary for our health and the key is to avoid refined carbs.
Healthy complex carbohydrates are not rare, they are easy to find, so let me help you! 🙂
Here are some healthy sources of carbohydrates that have amazing nutrient profiles:
Chickpeas are a great source of protein and complex carbohydrates. One cup of these lil guys will set you up with 10 grams of fiber, which is one third of the recommended daily fiber intake. Chickpeas also provide your body with a healthy source of calcium and phosphate, two elements crucial for bone development. Click here to check out my chickpea tuna recipe which is a great source of healthy carbs!
Old-fashioned oats are also a great way to increase your daily source of healthy natural complex carbohydrates. Half a cup of oats will provide you with 27 grams of carbohydrates, 10 grams of proteins and various other minerals and vitamins.
Sweet potatoes are one of my favorite sources of complex carbohydrates because they not only have 26 grams of healthy carbs, they also provide beta carotene which is an amazing antioxidant that takes care of you and your skin!!
Black beans are super healthy for you. They will provide you with an incredible amount of nutrients that will help you feel full for longer compared to other foods. 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 are crucial for your health and wellbeing.
Quinoa is a perfect way to enjoy all of the benefits associated with whole grain foods for people who are intolerant to gluten. Yes, you read that right, quinoa is a seed not a grain. So, none of the problems associated with gluten will affect you if you stay on a quinoa vibe 😎
Lentils unlike quinoa and whole wheat bread are very cheap. They are a great source of protein, fiber, and carbohydrates. Lentils are also very low in fat, making them a great choice for a filling and healthy meal!
Conclusion
I really hope that you learned something new about this very interesting macronutrient! Carbs are not bad for us at all, and it’s crucial to realize that there are good carbs (naturally occurring) and bad carbs (refined, processed).
In any case, read the ingredients of each food you consume and try your best to avoid anything that’s processed. Your mind and body will thank you 🙂
I’ve never been a huge fan of fish, but I’ve always loved the creaminess and texture of tuna! Something about the way that mayo tastes in combination with the flakiness of tuna is just soo good. Here’s the thing though: there’s a much healthier alternative that doesn’t harm our fish friends!
I stopped eating tuna when I learned that for every pound of fish caught, up to five pounds of aquatic life is discarded and killed (this includes dolphins and turtles!) And I’m sure that we have all heard the statistic that we will have fishless oceans by 2048.
Now is the most important time to make sustainable life choices that do as little harm as possible. That’s why I love this recipe- it’s 100% vegan, tastes just like tuna and is even easier to prepare! It’s also a rich source of vitamins, minerals, fiber and contains 26 grams of plant-based protein. Say goodbye to that fishy smell, and hello to the freshness of chickpeas 😎
Here’s what you’ll need:
Ingredients:
1 small white onion
1 clove of garlic
1 can of chickpeas
1 tablespoon vegan mayo
2 sheets of sushi seaweed
half of a lemon
Preparation time: 15 minutes
Serving size: Serves 1-2 people
Directions:
Start by preparing your ingredients: chop the white onion and garlic into small cubes. Strain and rinse the chickpeas.
Heat oil in a medium sized pan and cook the onion and garlic for a few minutes on medium heat.
Add in the strained chickpeas and continue cooking for about 5 minutes while stirring occasionally.
Remove pan from heat and pour the ingredients into a large glass bowl (this is where you’ll mash them!)
Use a masher to mash the chickpeas to a consistency that you like. You can mash them completely or leave some chickpeas whole- it’s up to you!
Break up the sushi seaweed with your fingers and add in along with the mayo. Mix all of the ingredients together.
Add lemon, salt and pepper to taste.
Now you have some nice chickpea tuna! You can put it on a vegetable wrap, in a sandwich or even have it plain as a side. The possibilities are endless! Enjoy 🙂
Quick Tips:
I used canned chickpeas in this recipe because it speeds up the preparation time, but cooking dried chickpeas in an instant pot is healthier and a lot more cost efficient. So if you’re not short on time, pressure cook them instead!
I find that this recipe tastes better when it’s been chilled first, but serving it warm tastes good too!
Thank you for reading my recipe, now go put some good music on and have fun cooking🥳❤️
We’ve all been there- feeling unmotivated and drained at times. However, if you don’t push yourself to accomplish your goals and achieve your dream life, no one will. It’s so important to be motivated, set goals for yourself and make sure that you are always on top of things. You have to be your number one supporter and really believe in yourself!
I know that it’s definitely easier said than done, however I know that you have the will power and drive to make changes in your life that will positively benefit you. The sacrifices and time it takes to design a better life is well worth it, trust me! I’ve learned that being motivated can attract better things and better people into your life, and you may even be able to inspire others along the way 🙂
Here are 5 tips that help me stay motivated and achieve my goals:
1. Write down 3 goals each morning
Okay so this is actually so important! Checking your phone when you first wake up is so damaging to your mental health and your mind. We are so impressionable in the mornings, meaning that if we get a message with bad news or a mean photo comment, it’s really going to affect our morning and possibly slow us down. The best thing to do is wake up, make yourself a nice smoothie or lemon water and write down 3 things that you would really like to accomplish in the day.
Whether it’s doing your laundry, or practicing a hobby- it will get you further than not setting goals for yourself. Just imagine where you could be in six months if you started accomplishing just 3 tasks daily!
2. Align your lifestyle with your goals
When I started this blog three months ago, I was still doing things that were setting me back. For example, watching Netflix at night before bed. It seems harmless, but the 45 minutes spent watching Dragon’s Den, could have been spent on my brand and my life instead.
That’s when I started aligning my life with my long-term goals. Instead of watching TV at night, I started brainstorming ideas for future blogs and posts. This simple switch made a huge difference in my life because it made me value my time above anything else. So take it from me, if you spend your time wisely you will value it a lot more.
3. Practice being more grateful, positive and thankful
Seeing the glass as half full rather than half empty is just a better mindset to have. The interesting thing about our mentalities is that we get to choose how we feel in certain situations. Instead of feeling frustrated that you haven’t advanced as much as you’d like in 2 weeks, be grateful with the progress that you did make. Each time you find yourself frustrated or stressed, take a step back and really ask yourself why you feel this way.
Confronting your feelings and stopping any negativity in its tracks is a great way to re-wire your brain and become more mindful in the future. I’ve always said that a negative mind cannot give you a positive life!
4. Work hard and always keep your progress private
The sad reality is that not everyone is going to be happy for you when you start accomplishing more and doing better. Keeping your future goals and current progress to yourself is important because you do not want to allow the energies of others to affect your motivation or ambition. For example, if you tell your friend that you are starting a new blog and they don’t act super happy for you, you may start to doubt yourself. Whether you realize it on a conscious level or not, this affects you and can easily de-motivate you.
Keep your progress to yourself and keep working hard. Like I said, you are your main supporter!
5. Network and make it happen!
Connect with like-minded individuals and make it happen! If you’re into health, start following health related accounts or local gyms on your social media. If you’re into music, start following local artists or musicians. You would be surprised by how many amazing people you can actually meet through Instagram. I personally reach out to a lot of accounts, and it’s so cool when you meet someone who shares similarities. If this intimidates you, ask yourself what do you have to lose versus what do you have to gain from reaching out to others online?
It’s a great way to connect, get inspired and push yourself even further. When you start surrounding yourself with better people, you too will be able to better yourself.
As you know, I love making smoothies and fresh fruit juices every morning! One of my favourite ingredients to put in my smoothies are mixed berries because they’re high in antioxidants. Antioxidants are molecules that fight free radicals in the body and decrease the risk of conditions such as diabetes, heart disease & cancer. Antioxidants are also crucial for youthful looking skin!
But before we get into the amazing benefits of antioxidants, we must first discuss free radicals and oxidative stress.
Free Radicals and Oxidative Stress
Free radicals are unstable molecules that are highly reactive. They are constantly being formed in our bodies and are necessary for certain functions such as helping our cells fight off infections. However, there must be a balance between free radicals and antioxidants, otherwise oxidative stress will occur.
Over a long period of time, oxidative stress can accelerate aging, damage DNA and even lead to cell death.
Certain lifestyle factors and dietary habits can promote free radical formation and therefore cause oxidative stress:
Smoking Cigarettes
Alcohol Consumption
Toxins
Air Pollution
Intense Exercise
Too much sun exposure
Dietary Habits- Red & Processed Meats
Antioxidant Deficiency
All About Antioxidants!
Alright so now that we have talked a lil bit about free radicals and oxidative stress, let’s talk about antioxidants! So as I mentioned earlier, antioxidants are molecules that fight off free radicals in our bodies preventing oxidative stress. Our bodies can generate antioxidants such as glutathione, but we should really be getting our source from fresh fruits and vegetables. Plant based foods are a great way to get your fix because they contain varying kinds of antioxidants such as Vitamins C and E.
Different Types
There are two types of antioxidants: water-soluble and fat-soluble.
Water soluble antioxidants work in the fluid inside and outside of cells, whereas fat-soluble antioxidants work largely in the cell membrane. The three most important dietary antioxidants include Vitamins C, E and flavonoids.
Vitamin C is a water-soluble antioxidant that protects against oxidative stress induced damage. It’s also an essential nutrient that boosts our immunity and promotes the look of healthy skin.
Vitamin E is fat-soluble and also protects against oxidative stress. Vitamin E is great for the skin because it protects our cell membranes and helps neutralize free radicals.
Flavonoids are phytonutrients that are found in plant based foods. They’re beneficial in reducing oxidative stress, boosting immunity and promoting overall health.
Plant foods that are high in antioxidants include berries (blueberries, strawberries, goji berries, raspberries), artichokes, kale, spinach and beans.
It’s so important to make sure that you are getting a decent amount of antioxidants daily! Antioxidants are crucial to our health and are an amazing skin food.
My favourite way to add antioxidants to my diet is making smoothies every morning! Even if berries aren’t in season, frozen berries are a great choice and they’re about the same cost wise.
Health Tip
Next time you go to the grocery store, grab a bag of frozen raspberries, mixed berries and blueberries. Throw some in a blender with some fresh bananas and soy milk and you now have the perfect skin food! 🙂
Having an egg or two for breakfast is surprisingly not that healthy. Just one egg has about 185 milligrams of cholesterol which increases your risk of cardiovascular disease by 6%. Luckily, there is a much healthier alternative in town that won’t cause you to compromise your tastebuds. This vegan scrambled egg recipe is full of flavour, tastes just like real eggs but is much healthier!
I really like this recipe because it contains about 28 grams of plant-based protein, is high in Vitamin B12 and contains so many vital nutrients such as phytoestrogen which has so many health benefits. And all you need is tofu, nutritional yeast, some spices and fresh veggies!
Here’s what you’ll need:
Ingredients:
1 small white onion
2 cloves of garlic
4 mushrooms
Half of a red pepper
Half a container of cherry tomatoes
½ block of extra firm tofu
4 tablespoons nutritional yeast
1 teaspoon garlic powder
½ teaspoon chilli powder
½ cup of water
2 tablespoons tamari or soy sauce
5 drops of smoke flavouring
Preparation time: 10 minutes to prepare ingredients + 15 minutes cook time
Serving Size: Serves 1-2 people
Directions
Start by preparing your ingredients: chop white onion, garlic, mushrooms and red pepper into small cubes. Cut the cherry tomatoes in half, set aside.
Heat oil in a medium pan and stir in all of the veggies except for the cherry tomatoes. Let cook for a few minutes on medium heat.
In the meantime, combine the nutritional yeast, garlic powder, chilli powder and water in a small bowl to make a paste.
Using your fingers crumble the tofu into your pan while the veggies are frying. Mix together.
Pour the nutritional yeast mixture into the pan making sure to distribute it evenly over the tofu.
Add in the mini tomatoes, tamari and smoke flavouring.
Mix all of the ingredients together and add in salt + pepper to taste.
Cook for about 10 minutes and serve while hot with fresh avocados, toast and a smoothie! Voila, you have yourself a healthy breakfast 🙂
Quick Tips:
When you’re buying tofu, make sure that it’s non-GMO. Genetically modified soy does not have the same health benefits.
I typically buy my nutritional yeast from Bulk Barn because it’s the most cost efficient. However, you can order nutritional yeast on Amazon and even find it at Whole Foods. To learn more about the health benefits of nutritional yeast, click here!
Other than that, have fun cooking this healthy and nutritious breakfast 🙂
Gingerbread cookies are honestly my absolute favourite! And they’re perfect for when it’s getting cold out too. In Traditional Chinese Medicine, dried ginger is called Gan Jiang and is used in herbal medicine to warm the interior. Which basically means ginger produces a warming effect when consumed- this is great for boosting the immune system and fighting common colds!
I really like this recipe because it’s 100% plant based which means that there are no eggs, butter or dairy products. So if it makes you feel any better, these cookies are *healthier* than non-vegan gingerbread cookies 😉 And you also get to enjoy all of the benefits from the real dried herbs used!
Here’s what you’ll need:
Ingredients:
3 ¼ cups flour
2 teaspoons baking powder
1 tablespoon powdered ginger
1 tablespoon cinnamon
½ teaspoon ground nutmeg
½ teaspoon ground cloves
¾ teaspoon salt
¾ cup vegan butter (room temperature)
¾ cup brown sugar
¾ cup unsulphured molasses
1 teaspoon vanilla extract
Preparation time: 15 minutes prep time + 8 minutes bake time per batch of cookies
Serving Size: Makes about 36 medium sized cookies
Directions
In a medium sized mixing bowl, add in the flour, baking powder, ginger, cinnamon, nutmeg, cloves and salt. Mix and set aside.
In a separate large bowl, add in the butter and brown sugar. Use an electric mixer to beat until smooth (you should see no brown sugar clumps!) Add in the molasses and vanilla and continue mixing until uniform & creamy.
Begin adding the flour mixture to the butter mixture, one spoonful at a time while beating with the electric mixer. Make sure you scrape down the sides with a spoon.
As the mixture starts forming a dough, use hands to knead.
Once dough is formed, preheat the oven to 350°F/175°C.
In the meantime, sprinkle a flat surface and rolling pin with flour.
Place dough ball in the centre and roll outwards until it’s about 1/8 inch thick.
Cut dough using cookie cutters, I used small and medium sized hearts but you can use any shape you want! The classic gingerbread man is very cute~
Transfer cookie shapes to a baking sheet lined with parchment paper. These cookies don’t expand too much in the oven so you can place them about 1/2 apart.
Bake for about 8 minutes.
Let cool down a lil and enjoy while warm! You can also put them in a container and save them to snack on for a few days.
Quick Tips:
If you chill the dough for up to 3 hours, it will be much easier to handle and shape. It’s a good idea to chill it if you want your cookies to look more photogenic.
Make sure you use a larger bowl for the butter mixture because you need enough space to add the flour mixture in.
We have all heard about Vitamin B12 and have possibly asked someone following a vegan diet where they get their B12 from. However, many people don’t actually know where B12 is made, how we obtain B12, and how much we should consume based on the scientific consensus. Thus, I have decided to write a blog on a few key points on this very important vitamin.
What is Vitamin B12?
Vitamin B12 also known as Cobalamin is a water-soluble vitamin that plays a very important role in many bodily functions. Vitamin B12 is one of eight B vitamins, and is involved in keeping the body’s nerves & red blood cells healthy and even helps in making DNA. This vitamin is only produced by a few organisms such as bacteria and archaea (single celled organisms similar to bacteria).
These organisms were commonly found in grass, soil, and water streams. Usually the B12 producing bacteria are eaten by cows and other animals grazing on the fresh grass. Once eaten, the bacteria resides in the cow’s digestive system (specifically in the gut, or stomach) and produces vitamin B12 as a by-product from its metabolism. This molecule is essential for cows and other grazing animals. However, this beautiful and natural process is not very common anymore.
Industrialization and factory farming have completely changed this natural process in order to maximize profit, and dominate the food market. So, the tiny little organisms previously mentioned, are not part of this process anymore, the fresh grass and pure water are also not in the picture anymore either.
B12 And Supplementation in Livestock
In order to sustain the dietary need for Vitamin B12, a new process needed to be created called supplementation. The majority of animal products purchased today are now supplemented with B12 in their animal feed, and/or through injectable B12. Crazy right?
Supplementation is now required because animals used for food do not have access to fresh air, grass or water. Even if livestock is “free-range” or raised outside, there is a lack of Cobalt in the soil which is crucial for the tiny little organisms to survive. Fields that contain less than 2ppm of Cobalt are deemed unfit for grazing and therefore Vitamin B12 is supplemented into animal feed or injected directly.
It is crucial for people to understand that everyone who consumes animal products is indirectly supplementing with B12, without even knowing it!
There is nothing wrong with supplementation of B12. In fact, the Institution of Medicine has recommended anyone who is vegan, vegetarian or over 50 to directly supplement with B vitamins. However, this does not mean that you should recycle all of the stuff added into animal feed in your body to enjoy the benefits of vitamin B12. Vitamin B12 derived from animal products also comes with all of the harmful factors found in meat. Therefore, you can limit your intake of animal products containing added B12, and instead you can add fortified foods like soy milk (full of phystoestrogens) or nutritional yeast to your diet which are more pure ways to get your daily dose.
Vitamin B12 is crucial for us, this tiny little molecule helps red blood cell formation, aids in neurological functions, DNA production, and many other physiological processes. Thus, we need B12 to be present in our diets and everyday lives in order to achieve optimal health.
Nutritional Yeast: A Natural & Healthy Way to obtain B12
Nutritional yeast is a great way to naturally get your daily dose of B12. Nutritional yeast is a kind of yeast that’s grown specifically to be used in food products and has a cheesy, nutty flavour. I personally love it and use it on everything! Not only does it add flavour to foods & sauces, it also has many health benefits:
It contains so many B vitamins! One tablespoon of nutritional yeast contains 30-80% of the RDI (reference daily intake) for B vitamins.
It’s a complete protein. That’s right- just one tablespoon has 2 grams of protein and all nine essential amino acids!
It contains lots of trace minerals. Trace minerals are important because they aid in gene regulation, growth, immunity & metabolism. One tablespoon contains 2-30% RDI of trace minerals such as zinc, selenium and manganese.
I usually get nutritional yeast from a bulk food store such as bulk barn because that’s where it’s the cheapest!
Recommended Daily Intake
The National Institute of Health recommends that adults (over 14) should consume about 2.4 mcg of vitamin B12, pregnant woman 2.6 mcg, and breastfeeding woman 2.8 mcg.
However, Dietary B12 supplements usually in the form of Cyanocobalamin are not totally absorbed when consumed, for example only 10-mcg of a 500-mcg oral supplement is actually absorbed by our bodies. So don’t get spooked out by the large dosages advertised on the tablets because Vitamin B12 is water soluble, meaning that any extra B12 in your body will be excreted through urination.
However, vitamin deficiencies are very common and many of us may be deficient without even knowing it.
Vitamin B12 deficiencies are commonly associated with anemia, fatigue, weakness, loss of appetite and weight loss. Other side effects of B12 deficiencies may be numbness and tingling in feet, depression, confusion, poor memory, and various others. However, People deficient of B12 can be treated with B12 injections in order to increase the vitamin absorption in the body.
The main reason why people become Vitamin B12 deficient is because of inadequate absorption. Older adults who suffer from digestive conditions such as Atrophic Gastritis typically have difficulty absorbing vitamins & nutrients due to a lack of stomach acid, thus, B12 deficiencies are more common amongst older individuals. People who have been diagnosed with intestinal conditions such as Crohn’s and Celiac disease also have difficulties absorbing vitamin B12 from their diets. That’s why direct supplementation of B12 from fortified foods and B12 oral supplements are the best remedies for a diet with low levels of B12 absorption.
Sources
Bernhardt, C., Zhu, X., Schütz, D., Fischer, M., & Bisping, B. (2019). Cobalamin is produced by Acetobacter pasteurianus DSM 3509. Applied Microbiology and Biotechnology,103(9), 3875-3885. doi:10.1007/s00253-019-09704-3
Rizzo, G., Laganà, A., Rapisarda, A., Ferrera, G. L., Buscema, M., Rossetti, P., . . . Vitale, S. (2016). Vitamin B12 among Vegetarians: Status, Assessment and Supplementation. Nutrients,8(12), 767. doi:10.3390/nu8120767
Herbert, V. (1988). Vitamin B-12: Plant sources, requirements, and assay. The American Journal of Clinical Nutrition,48(3), 852-858. doi:10.1093/ajcn/48.3.852
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press, 1998.
Rolling sushi is so much fun and you’ll never want to order it again once you learn how to make it yourself! Homemade sushi tastes so much better and is much more cost efficient too. I also love this spicy mayo recipe because it’s simple and the chipotle pepper sauce can be substituted for sriracha or basic hot sauce.
When it comes to rolling your own sushi at home, don’t be intimidated. I used to use a bamboo mat, but I’ve found that rolling it with my hands on a cutting board or flat surface works so much better. It’s also a lot more sanitary too- sushi bamboo mats usually get rice and toppings stuck in them so I highly suggest just rolling it with your hands! It may take a bit of practice but it’s honestly worth it in the end.
Here’s what you’ll need:
For the sushi:
For the spicy mayo:
Ingredients:
1.5 cups of rice (I used basmati)
2.5 tablespoons of white vinegar
1-2 ripe avocados
Half a large carrot, grated
Half a cucumber, cut into sticks
1 package sushi seaweed
6 tablespoons vegan mayo
4 teaspoons chipotle pepper sauce
Chilli flakes (optional)
Salt + pepper to taste
Preparation time: 15 minutes to boil rice + 15 minutes to roll sushi.
Serving Size: Makes 3+ rolls depending on how much rice and toppings in each roll.
Directions for the sushi:
Rinse rice until water runs clear and boil according to instructions on package.
Once the rice is fully boiled, let cool for 5 minutes, add the white vinegar and cover. The vinegar helps the rice bind together and become more sticky.
In the meantime, prepare toppings. Avocado works best sliced, carrots work best grated and cucumbers work best cut into sticks. However, this is your time to be creative so you can add all sorts of things to your roll!
Prepare seaweed sheet by placing on a flat surface such as a cutting board.
Start by taking a small spoon of rice and gently pressing it flat onto the seaweed sheet while spreading it out. The layer of rice should be generous- but not too thick otherwise it will be difficult to roll. (Check out the photos below for a reference!)
Once the seaweed is covered with a nice layer of rice, add your toppings in a neat row. You want to try your best to stack your toppings in a way that will still allow the seaweed to fold over cleanly when you roll it.
Start rolling in an outward motion with a firm grip on your toppings.
Once you reach the end, press edge of seaweed to secure, slice and enjoy!
Quick Tips:
The rice should be slightly warm when you roll your sushi. If it’s too hot, the seaweed will crack so make sure you let it cool down a bit first.
Leave a strip of seaweed at the end so that your roll will stick together properly.
It’s best to use a serrated knife (the ones with the lil grooves). I’ve found that cutting sushi with a smooth or dull knife can really tear the seaweed apart.
Other than that, have fun trying out this recipe! The vegan spicy mayo tastes really great on burgers too 😉
Natural Glow Wellness 