Tag: fitness

nutrition

Heme vs Non-Heme Iron: The Facts

Sara Mastrangelo

When I was vegetarian, I had a severe iron and B12 deficiency. I used to go to my doctor weekly for B12 injections and take iron supplements daily. It wasn’t until I went fully vegan that my nutrient deficiencies started to disappear.

You may be wondering how going vegan helped, but it did in tremendous ways! Many plant-based foods are rich in iron and beneficial nutrients, however there is a common misconception that you must consume animal products in order to maintain healthy iron levels. This is far from the truth, and the reality is that animal sources of iron have harmful effects on the body when compared to plant-based sources. So today I wanted to write a blog and present some interesting research on the topic!

What is Iron and Why is it Important?

Iron is an important mineral that helps to maintain healthy blood. A lack of iron is called iron deficiency anemia which is the most common nutritional deficiency, affecting about 4-5 million Americans per year. Iron deficiency occurs when our body doesn’t have enough iron to produce hemoglobin. Hemoglobin is a protein in red blood cells that is responsible for transporting oxygen to our body’s organs and tissues. Without enough iron, we are unable to produce healthy red blood cells to transport oxygen which leads to fatigue, dizziness and headaches.

Iron is necessary for healthy brain development and growth in children, as well as helping to maintain healthy red blood cells.

How Much Iron Do We Need?

The Recommended Dietary Allowance (RDA) for adults 19-50 years:

  • Men: 8 mg daily.
  • Women: 18 mg daily.
  • Pregnant Women: 27 mg daily.

The higher intake amounts for women and pregnancy are due to blood loss during menstruation and the rapid growth of the fetus during pregnancy.

Heme vs Non-heme Iron

Now that we have talked a bit about what iron deficiency anemia is and the recommended daily intake, let’s differentiate between the two forms of iron.

Iron from food comes in two forms: heme and non-heme. Heme is only found in animal flesh such as meat, poultry, and seafood. Non-heme iron is found in plant foods such as whole grains, nuts, seeds, legumes, and leafy greens. Non-heme iron can also be found in animal flesh (animals consume plant foods with non-heme iron) and fortified foods. 

About 40% of the iron found in animal sources is heme iron and about 60% is non-heme iron. Additionally, when heme iron is heated during cooking processes, much of it is denatured.

Although both forms of iron provide benefit to the body, high heme intake is associated with increased risk of several cancers, including colorectal cancer, pancreatic cancer and lung cancer.

Negative Health Effects Associated with Heme-Iron

The human body has no way to dispose of excess iron, which can lead to future health complications. As a result, excess iron is stored in our organs with the majority being put in our liver, heart, and pancreas. Too much iron in our organs can lead to damage and disease—eventually leading to life-threatening conditions such as liver disease, heart problems, diabetes, and certain types of cancers.

Because heme iron is absorbed at a higher rate (15%-35%) than non heme (2%-20%), it’s much easier to consume too much.

Cancer

Meat is one of the largest dietary sources of heme. Many studies have suggested that the high heme content in red meat is associated with several diseases, including heart diseases, diabetes and cancer.

Red meat (beef, lamb and pork) has 10 times the heme content compared to white meat such as chicken. Research has shown that an increased risk of several types of cancer is associated with diets high in red meat. On the contrary, consumption of substantial amounts of green vegetables is associated with decreased risk of colon cancer, likely because vegetables contain low levels of heme iron.

Significantly Increases your risk of Coronary Heart Disease

Coronary heart disease (CHD) is caused by plaque buildup in the wall of the arteries that supply blood to the heart. Plaque is made up of cholesterol deposits and buildup causes the inside of the arteries to narrow over time. This process is called atherosclerosis.

Many studies have demonstrated a positive association between heme and coronary heart disease. The earliest evidence of this association was actually documented in 1994- findings included an increased risk of myocardial infarction among men consuming red meat as the main source of iron.

In another study, meat intake was used as a measure of dietary heme. Men who consumed meat six times a week compared to men who consumed meat less than once a week had a 60% increased risk of CHD.

Benefits of Non-Heme Iron

If you’re feeling confused as to where to get your iron from moving forward, I have one word for you- plants!! Plant based sources of iron are packed with beneficial antioxidants, nutrients and Vitamin C which aids in iron absorption. In addition, a plant-based diet has demonstrated the ability to protect our cells from inflammation and chronic diseases. Plant based sources of iron allow you to meet your nutritional requirements, without causing negative health effects.

Here are some of my favourite plant-based foods that are rich in iron:

  • Lentils: Lentils come in three varieties: brown, green, and red. Lentils are not only packed with iron, but also high in potassium, fiber, and folate (a B vitamin). One cup contains 6.6 milligrams of iron.
  • Tofu/Tempeh: Tofu and tempeh soy-based products are a big part of the vegan diet! Tofu has a higher iron content of 6.6 milligrams per half-cup. One cup of tempeh has 4.5 milligrams of iron.
  • Spinach: one cup of cooked spinach contains 6.4 milligrams of iron. Try adding spinach to your smoothies, pastas or salads to naturally increase your iron intake!
  • Beans: are an amazing source of iron! Kidney beans (5.2 milligram / cup), soybeans (4.5 milligrams / cup), and lima beans (4.5 milligrams / cup) have the highest iron content.  

 

Conclusion

When it comes to iron, plant based sources are much healthier because they typically contain antioxidants and other crucial nutrients. In addition, plant-based foods have anti-inflammatory effects whereas animal derived foods are one of the main causes of inflammation in the Western diet. Try plant-based sources instead!

Be sure to follow me on social media, and check out my services page if you would like to work together. Stay healthy and stay glowing! ✨

Sources

Ascherio A;Hennekens CH;Buring JE;Master C;Stampfer MJ;Willett WC; (n.d.). Trans-fatty acids intake and risk of myocardial infarction. Circulation. Retrieved November 11, 2022, from https://pubmed.ncbi.nlm.nih.gov/8281700/ 

Centers for Disease Control and Prevention. (2021, July 19). Coronary artery disease. Centers for Disease Control and Prevention. Retrieved November 11, 2022, from https://www.cdc.gov/heartdisease/coronary_ad.htm#:~:text=Print-,Coronary%20Artery%20Disease,This%20process%20is%20called%20atherosclerosis. 

Dutra, F. F., & Bozza, M. T. (1AD, January 1). Heme on innate immunity and inflammation. Frontiers. Retrieved November 10, 2022, from https://www.frontiersin.org/articles/10.3389/fphar.2014.00115/full 

Hooda, J., Shah, A., & Zhang, L. (2014, March 13). Heme, an essential nutrient from dietary proteins, critically impacts diverse physiological and pathological processes. Nutrients. Retrieved November 10, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3967179/#:~:text=High%20heme%20intake%20is%20associated,pancreatic%20cancer%20and%20lung%20cancer. 

Iron. The Nutrition Source. (2020, October 19). Retrieved November 10, 2022, from https://www.hsph.harvard.edu/nutritionsource/iron/#:~:text=RDA%3A%20The%20Recommended%20Dietary%20Allowance,and%209%20mg%20for%20lactation. 

Kaluza, J., Wolk, A., & Larsson, S. C. (2013). Heme iron intake and risk of stroke. Stroke, 44(2), 334–339. https://doi.org/10.1161/strokeaha.112.679662 

Mayo Foundation for Medical Education and Research. (2022, January 4). Iron deficiency anemia. Mayo Clinic. Retrieved November 10, 2022, from https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/.

acupuncture

All About Acupuncture

Sara Mastrangelo

Whenever I tell someone that I am a Registered Acupuncturist (R.Ac), they always have so many questions! So today I wanted to write a blog on what exactly acupuncture is, how it works and some of its origins. The cool thing about this ancient technique is that it originated in China over 2,000 years ago- so as mystifying as acupuncture may seem, it has been around for longer than most people realize!

What is Acupuncture?

Acupuncture involves the insertion of thin needles in strategic points around the body. These points were first mentioned in The Yellow Emperor’s Classic of Internal Medicine which dates back to approximately 100 BCE. This information continued to be passed down from generation to generation, until the acupuncture points were refined and it became a standard practice in China.

Today, acupuncture has gained popularity around the world and is a regulated health profession in many countries. Research suggests that acupuncture can be used to help treat a number of conditions and diseases such as pain, insomnia, digestive issues, migraines, anxiety and depression.

How does it work?

In biomedical terms, acupuncture works by stimulating the central nervous system using specialized points to activate your body’s own natural healing capabilities.

In Traditional Chinese Medicine however, our organ systems play a pretty big role. Take the digestive system for example, the main organ responsible for digestion is the stomach or spleen. If a patient presents with no appetite and feels tired all of the time, I would choose acupuncture points on the “Stomach Meridian” to promote healthy digestion and help the overall digestive system function better.

*I did not create this image, credit goes to its rightful creator.

It’s important to differentiate between both Eastern and Western Medicinal systems because both systems look at the human body completely differently. Utilizing all of the knowledge that we have as a modern society, while applying it to ancient concepts can be an amazing integrative approach to any treatment plan.

What does it feel like?

In most cases, patients report feeling a dull sensation after the needle is inserted. But because acupuncture needles are so thin, most people don’t feel a thing! My personal acupuncture style is to make sure that my patient feels comfortable at all times. This can be done by engaging in an open conversation, asking questions and reading body language.

How to prepare for your very first acupuncture treatment!

Booking your first acupuncture treatment can be intimidating but it’s something that you should be thrilled about! Taking your health into your own hands and trying new things is something to celebrate!!

Here’s a list of things that I always remind my clients to do before our session:

  1. Make sure you eat beforehand! Because acupuncture works at a superficial level, it’s hard to predict how you may feel afterwards. Eating a nutritious breakfast will help you to feel fully energized and provide your body with everything it needs.
  2. Wear loose and comfortable clothing. This allows your practitioner to locate and needle acupuncture points precisely.
  3. Don’t drink coffee before your session- aside from coffee preventing relaxation, it also affects the appearance of your tongue. The tongue is a crucial indicator of internal health and can be used to aid in diagnosis.
  4. Try and book your appointment on a day off. Booking on a day off will allow you to fully relax and immerse yourself in the experience.

I hope you enjoyed my blog and learned something new about acupuncture! I am currently accepting new clients for Registered Acupuncturist treatments, so please check out my services page!
Stay healthy and stay glowing ✨

Healthy Living

5 Reasons Why You Aren’t Seeing Results from Working Out

Sara Mastrangelo

Working out is a great way to improve your overall health and create a healthy lifestyle. Research suggests that exercising has many mood related benefits such as reducing anxiety, depression and improving self-esteem. Aside from all of the amazing mental benefits, some people may wonder why they aren’t seeing physical results right away. So today, I wanted to write a quick blog on 5 key reasons why you may not be achieving your fitness results just yet!

1. Too many animal products in diet, not enough fiber

Okay so one of the most important things when wanting to achieve physical fitness results is making sure that you are consuming the right foods! The first thing that I recommend to new clients is to try to reduce their intake of animal products, and to up the intake of whole plant-based foods. The great thing about plant based foods is that they are low in calories, but high in fiber and volume which will keep you feeling full for longer. Animal products are often high in calories and contain unnecessary additives such as sulfates and sodium nitrate. Additionally, animal products contain cholesterol which can increase your risk of heart disease, high blood pressure and obesity.

Research supports that the plant-based diet reduces oxidative stress, inflammation and the risk of developing certain conditions later in life. To look healthy, you have to actually be healthy on the inside too! And one of the best ways to start is to incorporate more plant-based foods into your diet! Try doing Meatless Mondays or just simply being more conscious of the foods that you put into your body.

2. Need to Switch-Up Exercises

Many people stick to doing the same exercises if they’re trying to target a certain muscle group, however the best way to build strength and achieve noticeable results is to try different exercises! Our bodies are great at adapting, so if you’re doing sit-ups every night, your body will eventually get used to the motion and they won’t be much of a challenge anymore.

Changing up your routine will allow your body to build new muscles, prevent overuse injuries and increase the intensity of your workout. If you’re looking for easy at home exercises, check out my brand new Youtube Video for some inspiration! I love doing these exercises because they’re simple, quick and don’t require much space or equipment!

3. Not Being Consistent

Consistency really is key! Taking a day or two off is fine if you’re just not in the mood to be active, however it’s so important to stay true to your goals and remember why you started! Being consistent with your diet, lifestyle and long-term goals is what will get you a step closer to achieving physical results.

If you have trouble staying consistent, try creating a schedule for the week or buying an agenda. Creating lists and goals are a great way to stay motivated and stay on top of things.

4. Not Setting Goals & Lack of Organization

Setting goals is important because it allows you to actively track your progress while seeing what you may need to work on. If you get into a new workout routine without documenting your weight or measurements beforehand, it may be hard to notice any difference.

The best way to start achieving (and noticing) your results is to set very specific goals. If you want to lose weight, document how many pounds that you want to lose, if you want to build muscle, specify which muscle group and create a plan of action. Always be organized and honest with yourself so that you know exactly what you want and how you can accomplish it!

5. Unhealthy Lifestyle Habits

And lastly- unhealthy lifestyle habits! Living a healthy lifestyle means eating at regular times, not eating late, not drinking alcohol excessively, getting adequate sleep etc. Yes, working out and generally eating healthy is amazing and a step in the right direction, but it’s so important to follow healthy habits as well for your general well being!

This means making sure you meet all of your nutritional requirements, getting at least 7 hours of sleep per night and avoiding things that cause you to feel stressed. The reality is that these things can be triggers for you to overeat and therefore throw off your results. For example, if you didn’t get enough sleep, you may eat something sugary the next day to keep you awake. Or if you are going through an emotionally stressful time in your life, you may over indulge in sweets.

Setting boundaries, being organized and staying consistent are all great ways to start developing a healthier way of living!

Takeaway

Thank you so much for reading my blog! Be sure to follow me on my other social networks for more health & fitness content ✨

Sources

American College of Cardiology President: Why Cholesterol Still Matters. (2019, January 13). Retrieved from https://www.forksoverknives.com/wellness/why-cholesterol-still-matters/

Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. The Primary Care Companion to The Journal of Clinical Psychiatry, 08(02), 106. https://doi.org/10.4088/pcc.v08n0208a

Sodium Nitrite: Indications, Side Effects, Warnings. (n.d.). Retrieved from https://www.drugs.com/cdi/sodium-nitrite.html

What You Need to Know About Sulphites. (n.d.). Retrieved from https://www.unlockfood.ca/en/Articles/Food-technology/What-you-need-to-know-about-sulphites.aspx

nutrition

5 Foods That Cause Bloating & What to Eat Instead

Sara Mastrangelo

Bloating is one of the the most common adverse effects that many people experience after eating certain foods. Approximately one in ten Americans report that they regularly suffer from bloating even when they haven’t eaten a large meal.

Abdominal bloating is characterized by the stomach feeling full, tight, or swollen. Oftentimes, bloating is typically caused by one’s diet and is rarely a sign of a serious medical condition. So today I wanted to talk about some foods that can cause bloating and what to eat instead!

What exactly is bloating and what causes it?

We’ve all felt it after our digestive system is triggered by a certain food or beverage. So why exactly do we feel bloated?

Abdominal bloating occurs when the gastrointestinal (GI) tract is filled with air or gas. This is typically caused by a mild intolerance or allergy which causes excessive gas production, and as a result the air gets trapped within the intestines. The most common intolerances are wheat and dairy, scroll on to learn more!

Aside from eating particular foods, simple reasons for bloating can include:

  1. Overeating: Eating too much can make you feel uncomfortably stuffed. In addition, fats and animal products take longer to digest than proteins, which can keep the stomach feeling full for longer.
  2. Eating too fast: Drinking or eating too quickly can increase the amount of air that you swallow, which leads to buildup in the GI tract.
  3. Chewing gum: When you chew gum, you end up swallowing more air than usual which increases bloating. Also, sugar free gums can contain ingredients such as xylitol and sorbitol which can ferment in the gut.

Now that we’ve talked a little bit about what bloating is and some common triggers, let’s talk about some foods and better alternatives!

Top 5 Foods & Beverages to look out for

1. Wheat

Wheat contains a protein called gluten which is pretty well-known nowadays as the bad guy. Gluten can cause bloating, stomach pain, gas and diarrhea for some individuals. In addition, sensitivity to gluten can be due to celiac disease which affects about 1 percent of the American population. Although some people are not necessarily gluten intolerant or celiac, it still can negatively impact the digestive system.

Non-celiac gluten sensitivity affects up to 6 percent of the population according to a report in the World Journal of Gastroenterology. Gluten also contains little to no essential nutrients. Foods that commonly contain gluten include bread, pasta and baked goods. It’s also found in many grains such as wheat, barley and rye.

Alternatives to wheat that may not cause bloating include pure oats, quinoa, buckwheat, wild rice and coconut flours. 🌾

2. Dairy

Dairy includes a range of products from milk, cheeses, yogurts and baked goods. Although many people consume dairy daily in various foods and drinks, up to 75 percent of the world’s population has a reduced ability to digest lactose after infancy and therefore are lactose intolerant. Lactose intolerance is the impaired ability to digest lactose, a sugar found in milk and other dairy products. Interestingly enough, affected individuals typically have difficulty digesting fresh milk, but can consume certain dairy products such as cheese or yogurt without discomfort. This is because these foods are processed using methods that break down much of the lactose.

Nonetheless, many people do experience adverse effects from dairy and animal products such as weight-gain, digestive issues and inflammation. In addition, there are much healthier sources of calcium that do not contain animal proteins and cholesterol.

Alternatives to dairy include plant-based milks such as soy, almond or rice milk. There are also plenty of plant-based cheeses and yogurts available so be sure to check your local grocery store! 🥤

3. Beans

Beans are full of fiber, protein, healthy carbohydrates, vitamins and minerals. Although beans are very healthy for you, they do cause bloating and flatulence (gas). This is because beans contain raffinose which is a non-digestible carbohydrate that is also found in cabbage, broccoli and Brussels sprouts. Raffinose is poorly digested due to the the lack of an enzyme called alpha-galactosidase in the digestive tract.

As a result, raffinose can pass through both the stomach and small intestine, and enter the large intestine where it is fermented by gut bacteria. This causes the production of gases and therefore bloating.

But don’t let this discourage you from eating beans! They are still very healthy and can be enjoyed in moderation. Adzuki beans, mung beans and lentils can be a great alternative that is easier to digest! 🍲

4. Carbonated Beverages

Carbonated beverages such as sodas and sparkling water contain carbon dioxide which is what creates the bubbles. These bubbles may be fun and games while enjoying a drink, however the gas goes straight to your digestive tract, where it can cause bloating. In addition, many carbonated drinks contain artificial sweeteners, artificial flavours and colourants.

Alternatives to carbonated drinks include lemon water, fruit juices or tea. You would be surprised by how many tasty teas there are out there! 🫖

5. Artificial Sweeteners and Sugar

We all know that artificial sweeteners and sugars are bad for our health, however did you know that they can also cause bloating? Xylitol and sorbitol are amongst the most popular chemical sweeteners today that can be found in anything from candies to gum. These sweeteners provide no nutritional benefit and are not easily broken down in our digestive system. Therefore, they reach the large intestine unchanged where gut bacteria can feed on them. Research from BMC Obesity links these sweeteners with an unhealthy lifestyle and contributor to obesity. So not only does chewing gum cause bloating, the ingredients do too!

Alternatives to artificial sweeteners include dates, coconut sugar or raw honey. Instead of chewing gum, try a healthier alternative such as eating apple slices or a mint every so often. 🍃

Foods that Reduce Bloating

Since we talked about some foods that cause bloating, I wanted to quickly mention some foods that can naturally reduce the associated symptoms!

Foods that are naturally high in fiber, potassium and water content all have the natural ability to reduce bloating. Fiber is important because it helps to regulate digestion, while potassium helps regulate fluid balance and foods high in water content keep you hydrated.

However, it’s crucial to note that not all foods high in these nutrients reduce bloating. Apples are also high in fiber and water content, but can cause bloating because they contain fructose- a sugar that many people find it difficult to digest.

Pears can also cause bloating because they contain sorbitol which can ferment in the gut.

If you do enjoy apples and pears and they cause you to feel bloated, try boiling them first to make them easier to digest!

Takeaway

Thank you so much for taking the time to read my blog, I hope you learned something new! If you experience bloating, try eliminating certain foods from your diet and see if you are able to determine the culprit. Oftentimes, minor health problems can be solved with a quick change in diet!

If you’re interested in talking about nutrition or learning new ways to become healthier, feel free to book a free consultation with me! 👩🏻‍⚕️📲

Sources

Di Rienzo T;D’Angelo G;D’Aversa F;Campanale MC;Cesario V;Montalto M;Gasbarrini A;Ojetti V; (2013). Lactose intolerance: From diagnosis to correct management. European review for medical and pharmacological sciences. Retrieved November 24, 2021, from https://pubmed.ncbi.nlm.nih.gov/24443063/.

Gunnars, K. (2018, June 28). 11 proven ways to reduce or eliminate bloating. Healthline. Retrieved November 24, 2021, from https://www.healthline.com/nutrition/11-proven-ways-to-reduce-bloating#TOC_TITLE_HDR_4.

Igbinedion, S. O., Ansari, J., Vasikaran, A., Gavins, F. N., Jordan, P., Boktor, M., & Alexander, J. S. (2017, October 28). Non-celiac gluten sensitivity: All wheat attack is not celiac. World journal of gastroenterology. Retrieved November 24, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5677194/.

Raffinose. Raffinose – an overview | ScienceDirect Topics. (2014). Retrieved November 24, 2021, from https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/raffinose.

Staff, F. E., & Rice, A. (2021, July 7). Bloating – bloated stomach – what causes bloating? familydoctor.org. Retrieved November 24, 2021, from https://familydoctor.org/condition/bloating/.

Winther, R., Aasbrenn, M., & Farup, P. G. (2017, December 27). Intake of non-nutritive sweeteners is associated with an unhealthy lifestyle: A cross-sectional study in subjects with morbid obesity. BMC obesity. Retrieved November 24, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745623/.

Recipes

No Bake Apple Peanut Butter Protein Bites

Sara Mastrangelo

One of my favourite snacks to make are my apple peanut butter protein bites! Peanut butter is a great source of protein, while apples contain a healthy amount of fiber which will keep you feeling full for longer! 💪🏼

Not to mention, my protein bites contain absolutely no preservatives, artificial colourants or flavours like most store bought granola bars. Even energy bars marketed as “healthy” contain an unnecessary amount of sugars and “natural flavours” which aren’t always vegan friendly.

I also love that they’re no bake and only take about 10 minutes to make!

Here’s what you need:

  • 4 apples
  • 2 cups large flake oats
  • 1 generous tablespoon of natural peanut butter
  • 2 tablespoons of maple syrup
  • About 2 tablespoons seed mix (I used flax and chia)
  • Cinnamon (optional)

Preparation time: 10 minutes

Serving size: makes about 12 energy bites

Directions:

  1. Start by grating the apples using a grater.
  2. In a large bowl, combine the grated apples, large flake oats, peanut butter, maple syrup and seed mix. Mix using your hands.
  3. Form mixture into about 12 bite sized balls and put aside on a plate.
  4. Sprinkle with cinnamon- all done!

Quick Tips:

  • Store in your fridge for up to 3 days to enjoy whenever you want to snack!
  • You can also use other seeds such as sunflower, pumpkin or even walnuts! Make sure to just have fun with it and customize your bites to just the way you’d like! 😋

Be sure to subscribe to my blog and follow me on Instagram for more recipes & healthy lifestyle tips! ✨

Uncategorized

I am officially a Graduate of Traditional Chinese Medicine!

Sara Mastrangelo

I am so happy to announce that I have officially graduated from the Traditional Chinese Medicine program at Humber College! For those of you who have been following my journey on Instagram, you know just how much this means to me! For those of you who are new, or solely following my blog- let me me tell you, it has been a crazy experience to say the least 😅

Through studying full-time for four years, taking 44 different courses and completing over 500+ clinical hours, this diploma was well earned!

My next plans…

I have always been so passionate about natural health, nutrition and living a healthy lifestyle. Throughout my studies, I was most interested in courses based on nutrition, herbal medicine and using tongue diagnosis to aid in treatment plans. I really like how TCM views the body system in a completely different way and uses alternative therapies to restore balance within the body!

My plan is to incorporate everything that I have learned into brand new services offered under Natural Glow Wellness. As a natural healer, I see great potential in using food as medicine to promote optimal health. In short, my all natural treatment plans will combine modern day nutritional needs with concepts from Traditional Chinese Medicine diet.

I also plan on offering all natural beauty treatments such as Gua Sha facials, facial cupping and virtual tutorials to teach my clients how to incorporate ancient skincare tips into their routine ✨

I do have some big plans, and I am so excited to start working on everything! As a practitioner, I am really excited to start promoting a healthy lifestyle and teaching others how to achieve optimal health through simple tips and tricks.

The Future of Natural Glow Wellness

Natural Glow Wellness will always encompass the idea that the earth has everything that we need to thrive. My business will always be based on being kind and providing my clients with the best services with one goal in mind- to promote optimal health.

I am so excited for this new chapter in my life, to begin formulating new treatment plans and to get new clients on board! Thank you so much to everyone who has believed in me, trusted in me and supported me! Your support honestly keeps me going and motivates me to create new content.

If you have any questions, feedback or would even like to chat about natural health- feel free to email me at NaturalGlowellness@gmail.com. I am always looking to network!

Thank you for taking the time to read my blog and stay tuned for my upcoming new services and the relaunch of my Natural Glow Wellness Instagram page ✨

Shoutout to @Clairview.Studio for the professional photos, be sure to check them out for all of your headshot needs! ⚡️

nutrition

5 Breakfast Foods That You Should Never Eat Again + Healthier Alternatives

Sara Mastrangelo

We have all been told that breakfast is the most important meal of the day and rightfully so! It’s the first thing we eat after about 9 hours of resting and replenishes our body with glucose which powers our brain.

However, with such a fast paced society it’s easy to choose a quick and easy option that typically contains little nutrition or to just skip breakfast all together! So today I wanted to write a blog on why breakfast is so important, some popular breakfast foods to avoid and various healthier alternatives to fuel your day- so let’s get into it! ⚡️

Why is Breakfast Important?

As the name suggests, breakfast “breaks” the overnight fasting period. In the morning, we feel tired because our bodies lack glucose- the body’s main energy source. Without this important molecule, the body breaks down fatty acids in order to get the energy it needs. This in turn actually reduces energy levels and leads to excessive hunger later on in the day!

Research suggests that eating in the morning helps maintain a healthy weight because it prevents overeating and impulsive eating. When you skip breakfast, you’re more likely to be tempted to reach for a quick fix such as fast food or vending machine snacks.

The key is choosing a healthy, nutritious breakfast that will replenish your body and not overwhelm it ✨

Breakfast Foods to Avoid

1. Eggs

Having an egg or two for breakfast is surprisingly not that healthy. Just two eggs contain 369 mg of cholesterol and 190.4 mg of sodium. Research suggests that consuming high amounts of cholesterol and sodium contributes to obesity, cardiovascular disease and high blood pressure. It’s also useful to know that the daily recommended amount of sodium per day as set out by The Dietary Guidelines for Americans is less than 2,300 mg of sodium daily. This amount can easily be exceeded in the morning by having eggs, bacon and toast.

So just by skipping out on eggs for breakfast, you also skip out on unnecessary cholesterol, sodium and saturated fats! 🥳

2. Bacon

Bacon is by far one of the unhealthiest breakfast foods out there! With high amounts of sodium, cholesterol, fat, oils and nitrates- bacon should definitely be avoided for breakfast. In fact, The World Cancer Research Fund released a statement which advises the population to eat as little red meat or processed meats as possible. This is because there is a strong correlation between red or processed meats and colorectal cancer. There’s also evidence that eating meat and dairy causes inflammation within the body. Inflammation can manifest as pain, redness, swelling and acne.

If you’re looking to make a healthy food choice that will have immediate health benefits, leave bacon off of your plate tomorrow morning!

3. Cereal

Cereal is one of the most common breakfast foods and the first thing that many people eat in the morning to start their day! However, cereal is actually not that healthy for you as its highly processed and contains high amounts of refined sugars, additives, preservatives and even artificial colourants. Not to mention, most cereals are advertised as healthy so it’s hard to be completely sure.

If you enjoy eating cereal in the morning, try finding a brand that doesn’t contain colorants and ingredients such as BHT. There are also much healthier and more filling options below so be sure to scroll on down! 🙌🏼

4. Yogurt

I’m sure you’re surprised that yogurt is on this list considering it’s advertised as a low-fat nutritious breakfast. But the thing is that most yogurts are actually not very healthy for you at all! And, you should also be very careful if you ever see “Low-Fat” on food packaging. In the US, foods labelled “fat free” must have less than 0.5 grams of fat per serving, while “low fat” must adhere to 3 grams of fat or less per serving. Seems simple enough right? Well most fat free/low fat foods lack taste, so to make up for that, other ingredients are added such as sugar, flour, thickeners and other artificial ingredients.

Not to mention, dairy products are not environmentally sustainable and contain unfavourable “ingredients” such as white blood cells or pus excreted from the cow during the milking process. A litre of milk can contain up to 400,000 somatic cells before it is considered unfit for people to drink! Not very appetizing!

5. Breakfast Sandwiches

And lastly, let’s talk about breakfast sandwiches! Whether you make one at home or pick one up from Tim Horton’s before work- breakfast sandwiches contain a bunch of heavy ingredients that are bound to overwhelm your body. The typical sandwich contains white bread, eggs, bacon, cheese and sometimes even sausage. Just one Bacon Breakfast Sandwich from Tim Hortons has 1000 mg of sodium, 155 mg of cholesterol and barely any fiber at just 2 grams. Fiber is what makes us feel full, so not only will you still feel unsatisfied after a breakfast sandwich, you will also feel bloated and will be more likely to eat junk food later.

So just to put that into perspective- just one of these sandwiches accounts for 50% of your sodium intake without accounting for lunch, dinner or in between snacking!

There are much more healthier, filling and satisfying breakfast options!

Healthy Breakfast Options

1. Oatmeal

One of my personal favourites is oatmeal. It’s cheap, easy to make and can be made into so many different combinations! It’s also a great way to eat fewer calories and therefore lose weight. This is because oatmeal contains beta glucan which is a naturally occurring type of fiber that slows down digestion and keeps you feeling full for longer. One bowl also contains a healthy amount of vitamins and minerals such as manganese, phosphorus, magnesium, copper, iron, zinc, folate and B vitamins!

So next time you go to the grocery store, grab oats instead of cereal! They’re much healthier and contain lots of healthy plant compounds and antioxidants 🌱

2. Fruit Smoothies

Fruit smoothies are surprisngly filling and will provide you with vitamins, minerals and even plant proteins! I typically use soy milk because it’s one of the healthiest plant milks and contains phytoestrogens which are greatly beneficial to our health. I also usually add 1-2 tablespoons of peanut butter to add protein and to make my smoothies more thick and creamy 😋

Check out my Breakfast Smoothie blog for three different healthy and tasty smoothies that you can try tomorrow morning! 🙌🏼☀️

3. Refried Black Beans

Refried black beans are a healthy and protein packed breakfast option! Just one cup contains 15 grams of plant proteins and 15 grams of fiber which is great for weight loss. Research suggests that diets high in fiber help maintain a healthy weight, support healthy digestion and lowers cholesterol levels. Refried black beans are also so tasty and inexpensive- one can costs just under one dollar!

Try frying up some onions, garlic, soy sauce and black beans for breakfast instead of two eggs which negatively impact your cholesterol levels 🙌🏼

4. Avocado Toast

Avocado toast is a nice and quick option when you have ripened avocados around! Avocados are a healthy source of unsaturated fats, potassium, fiber and other vital nutrients such as vitamin K. In fact, many controlled studies have demonstrated that avocados can reduce total cholesterol levels significantly, reduce blood trigylcerides by 20%, lower LDL cholesterol by up to 22% and increase HDL (the good) cholesterol by up to 11%.

Try putting some sliced avocado on some whole grain toast with olive oil, pink salt and turmeric for a healthy and delicious breakfast!

5. Fruit Bowl

You can never go wrong with a fruit bowl! Fruits are a nice and light breakfast that will provide your body with the perfect fuel! Melons, berries and fruits such as bananas all contain beneficial compounds, nutrients and vitamins that aid in healthy digestion. Fruit is also high in fiber and natural sugars which prevent blood sugar fluctuations.

If you’re looking to add more fruits to your diet, check out my tips for healthy eating on a budget! There are plenty of ways to add more nutrient dense foods to your grocery list that won’t necessarily cost you much more ☺️

Takeaway

I hope that this post has inspired you to start making healthier breakfast choices! It’s so important to realize how much our first meal impacts our entire day. Be sure to always start your mornings with the right fuel, and you will be able to tackle just about anything! ☀️😎

Thank you so much for reading and be sure to follow me on Instagram for more healthy eating posts 🌱

nutrition

Tips & Tricks for Healthy Eating on a Budget

Sara Mastrangelo

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.

Takeaway:

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. ☀️

Healthy Living

How to Organize & Balance your Lifestyle

Sara Mastrangelo

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.

For more tips on improving your sleep, check out my blog Natural & Simple Ways to Get Better Sleep– it has 5 tips that will surely help you get a good nights rest tonight! 🌙

3. Make sure you’re eating at regular times

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!

Wishing you a happy, healthy and abundant 2021 🌟

Healthy Living

Why the Modelling Industry Just Wasn’t for Me

Sara Mastrangelo

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.