 Serves 1
¾ cup almond milk (unsweetened) ½ tsp vanilla extract 1 tbsp cocoa powder (unsweetened) ½ banana, frozen Ice cubes Instructions Add everything into a blender except ice. Blend. Add a handful of ice cubes and pulse until thick and ice is blended. Serve & enjoy! Tip: Double the recipe to share.
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 It’s official! Organizations and governments are (finally) declaring a maximum amount of daily sugar intake. While this is a step forward, there are still a few problems. One - they don’t all agree with each other. And, two, I don’t necessarily agree with them either. We all know sugar is NOT a health food. It isn’t full of nutrition, and excess consumption is not associated with great health. The problem is that sugar is everywhere. It’s naturally occurring. It’s also added to just about every processed food there is. And this “added sugar” is a factor in many chronic diseases we see today. Sugar is inflammatory. Too much is associated with weight gain, diabetes, heart disease, cancer, and cavities. Too much sugar is a huge health risk, no matter how you look at it. So let’s talk about how much sugar is “too much.” Added sugar vs. naturally occurring sugar. What do some of the officials say? Before we talk about the “official” numbers (and why I don’t agree with them), you need to know the difference between “added” sugar and “naturally occurring” sugar. Fruit and other healthy whole foods contain sugar. They also contain water, fiber, vitamins, minerals, and other phytochemicals. They are good for you. Eating fruits and vegetables is a well-proven way to reduce your risks of many chronic diseases. “Added sugars,” on the other hand, are concerning. In 2013, the American Heart Association calculated that about 25,000 deaths per year were due to sweetened beverages. “Added sugars” are also in baked goods, candies, soups, sauces and other processed foods. You can find sugar on the ingredient list as many names, often ending in “-ose.” These include glucose, fructose, sucrose, etc. So, "Total sugars" = "Naturally occurring sugars" + "Added sugars." The "official" change is the new Nutrition Facts tables. You may remember that in Canada and the USA, they declare the amount of sugar, but don't give it a %DV (% daily value); this means, they've never had a "benchmark" maximum daily value to use. They haven't declared how much is too much. Now, both countries are implementing a %DV for sugar. In Canada, the %DV is based on 100 g/day of total sugar. Unfortunately, this number is large because it includes both naturally occurring and added sugars. The %DV is in-line with the Canadian Heart & Stroke Foundation's recommendations of no more than 90 g of total sugars per day. In 2008, the average daily total sugar intake in the USA was 76.7 grams per day; this is less than these two benchmarks. Yet, it doesn't seem that people are getting healthier. I'd argue that 100 g per day total sugar is still too high. In the USA, the labels are changing too. They are not declaring "total" sugars but will differentiate between naturally occurring and added sugars. They have decided on a maximum of 50 g of “added” sugars each day. Unfortunately, this is still more than the American Heart Association’s recommended maximum of 24 g/day added sugar for women, and 36 g/day added sugar for men. What is a better daily sugar goal? While these official numbers are a step in the right direction, they’re not what I would recommend. For one thing, I’d ditch as many processed food as possible, regardless of their sugar content. There are a ton of studies that show that processed foods are bad for your health. Period. I wouldn’t recommend eating your “daily value” of sugar from sweetened processed foods. I don’t recommend even 50 g of "added" sugar per day. Get your sugar from whole, unprocessed fruits first. Second, you don’t even need to max out your daily sugar intake. I promise! Try to reduce your sugar intake below these “official” amounts for an even better goal. Tips to reduce your sugar intake Here are some of my most popular recommendations to reduce your sugar intake, so you don't get too much:
Let me know in the comments your favorite tips to reduce your sugar intake!  Recipe (No added sugar): Frosty
Serves 1 ¾ cup almond milk (unsweetened) ½ tsp vanilla extract 1 tbsp cocoa powder (unsweetened) ½ banana, frozen Ice cubes Instructions Add everything into a blender except ice. Blend. Add a handful of ice cubes and pulse until thick and ice is blended. Serve & enjoy! Tip: Double the recipe to share. References: https://www.canada.ca/en/health-canada/services/food-labelling-changes.html?_ga=2.256456139.1337838755.1500915116-364691916.1498677123 https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm#images http://www.heartandstroke.ca/get-healthy/healthy-eating/reduce-sugar http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars_UCM_305858_Article.jsp#.WXYtbYjys2w https://authoritynutrition.com/how-much-sugar-per-day/ http://www.precisionnutrition.com/truth-about-sugar http://www.health.harvard.edu/staying-healthy/how-to-break-the-sugar-habit-and-help-your-health-in-the-process http://www.health.harvard.edu/staying-healthy/how-to-spot-and-avoid-added-sugar http://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021  Makes about 1 ½ cups
1 large or extra large egg 2 tsp lemon juice ½ tsp salt 1 tsp Dijon mustard 1 clove garlic 1 cup olive or avocado oil Instructions Add all ingredients except oil to your food processor. Process until creamy (about 10 seconds). With the food processor running, add a few drops of oil into the egg mixture. Every few seconds add a few more drops. Continue until the mixture starts to thicken. Now you can do a slow drizzle. Stop pouring, every once in a while checking that the oil gets fully incorporated. Store leftovers in a covered container in the fridge for up to 1-2 weeks. Serve & enjoy! Tip: Use this in place of mayonnaise for egg, salmon, chicken salads, etc.  All fat is NOT created equal! Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting. Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). So, this is why the information I’m sharing today is so important. As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right? So let me give you a definitive list of the fats to use, and the fats to ditch. Health-boosting fats Health-boosting fats are from:
I love “virgin” oils, and here’s why. Getting the oil out of a whole food involves some processing. Sometimes it’s by squeezing, or heating. Other times it’s by using chemical solvents. The word “virgin” is used to show minimal processing (and no solvents!). According to the World Health Organization’s Codex Alimentarius: “Virgin fats and oils are edible vegetable fats, and oils obtained, without altering the nature of the oil, by mechanical procedures, e.g., expelling or pressing, and the application of heat only. They may be purified by washing with water, settling, filtering and centrifuging only.” For example, Extra virgin olive oil must:
Don't you think these standards ensure higher quality? I sure do! Plus, the minimal processing helps to maintain some of the quality of delicate fat molecules, as well as their antioxidants. Win-win! Health-busting fats Health-busting fats are from:
Hydrogenated oils are particularly bad; this is because they contain small amounts of "trans" fats. Studies show that trans fats lead to insulin resistance, inflammation, belly fat. They also drastically raise the risk of heart disease. Lose-lose! Don’t forget, we’re not just talking about buying bottles of these fats for home cooking. We’re also looking at the processed foods that contain them. How to get more health-building fats First, you have my permission to ditch any foods in your cupboards that contain safflower oil, soybean oil, corn oil, or any hydrogenated oil. Soybean oil alone accounts for over 75% of oils consumed by Americans, so it’s pretty popular in the “non-health food” department. Second, try substituting one of the health-building oils whenever you have a recipe that calls for the other stuff. Try flax oil in your salad dressing, avocado and/or olive oil in your cooking, and coconut oil in your baking. Third, make healthier versions of your go-to processed foods. I’ll help you out now with my super-simple mayonnaise recipe below. It’s way better for you than the unrefrigerated stuff you find at your grocery store. Now tell me: What’s your favorite fat and why? Let me know in the comments below.  Recipe (healthy fat): Mayonnaise
Makes about 1 ½ cups 1 large or extra large egg 2 tsp lemon juice ½ tsp salt 1 tsp Dijon mustard 1 clove garlic 1 cup olive or avocado oil Instructions Add all ingredients except oil to your food processor. Process until creamy (about 10 seconds). With the food processor running, add a few drops of oil into the egg mixture. Every few seconds add a few more drops. Continue until the mixture starts to thicken. Now you can do a slow drizzle. Stop pouring, every once in a while checking that the oil gets fully incorporated. Store leftovers in a covered container in the fridge for up to 1-2 weeks. Serve & enjoy! Tip: Use this in place of mayonnaise for egg, salmon, chicken salads, etc. References: http://www.precisionnutrition.com/all-about-healthy-fats https://authoritynutrition.com/extra-virgin-olive-oil/ https://authoritynutrition.com/saturated-fat-good-or-bad/ http://www.inspection.gc.ca/food/labelling/food-labelling-for-industry/fats-and-oils/eng/1392751693435/1392751782638?chap=5 https://eatingrules.com/cooking-oil-comparison-chart/  1 can coconut milk
½ cup almond milk, unsweetened 2 tbsp cacao powder, unsweetened ½ tsp peppermint extract or essential oil (food-grade and safe for internal use) 3 tbsp honey or maple syrup (optional) Instructions Place all ingredients in a blender and blend until well combined. Store in a sealed container in your fridge. Serve & enjoy! Tip: While the non-peppermint ingredients in this creamer may or may not be “de-bloating” for you, try these ideas too:
 Do you ever feel a bit “overextended” in the belly after a meal? Perhaps “gassy?” Have you ever carried a “food baby?” Well, bloating is common. Up to 25-30% of people experience it regularly. It happens when you have trouble digesting. The symptoms come from excess gas, reactions to foods, or food not moving through you as well as it could. There are many reasons you might experience these symptoms. Maybe because of a serious condition (disease), or a food allergy or intolerance (what you eat). It can also result from how you eat. If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you eat accordingly. Same goes if you know certain foods give you gas. Simply avoid them. If you’re already doing those things, and still experience bloating, here are some great tips for dealing with it naturally. 1 - Don’t overeat If you overeat at a meal, then you’ll feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you’re giving your digestive system a hard time. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting. 2 - Avoid sugar alcohols Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in "-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with these. So, try avoiding them and see if that helps you. 3 - Avoid swallowing air Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, so try ditching these. You can also swallow air when eating too quickly or while talking. Which leads me to... 4 - Eat slower, more mindfully, and less stressed Eating too fast isn’t doing your digestive system any favors. You can help the food move along by chewing it thoroughly and slowing down your eating habits. Be mindful and enjoy the time you are spending eating your meals. Savour them. The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Try meditating or deep breathing (but not while you’re eating). :) 5 - Try peppermint Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms. Conclusion There are a bunch of natural ways to deal with bloating. First, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and reducing stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea. If you do all of these, and still experience bloating, then you may have a food intolerance; this could be from an allergy or intolerance. If you have a major concern, then please see your doctor. Your doctor can help to rule out a serious and/or chronic condition.  Recipe (peppermint): Peppermint Mocha Creamer
1 can coconut milk ½ cup almond milk, unsweetened 2 tbsp cacao powder, unsweetened ½ tsp peppermint extract or essential oil (food-grade and safe for internal use) 3 tbsp honey or maple syrup (optional) Instructions Place all ingredients in a blender and blend until well combined. Store in a sealed container in your fridge. Serve & enjoy! Tip: While the non-peppermint ingredients in this creamer may or may not be “de-bloating” for you, try these ideas too:
References: https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/ https://www.dietvsdisease.org/how-to-get-rid-of-bloating/ http://www.precisionnutrition.com/fix-gut-fix-health  Serves 6
2 onions, sliced (do this and go to step 1 before preparing the rest of the ingredients) 4 lb beef roast 1 lb potatoes, peeled & chopped 1 lb carrots, peeled & sliced 2 celery sticks, sliced 2 dashes dried thyme or sage or parsley 2 cloves garlic crushed 2 dashes salt & pepper Instructions Place a layer of sliced onion at the bottom of the slow cooker. Put the lid on and turn up to high; this will start caramelizing the onions while you wash and slice the rest of the ingredients. When all ingredients are ready, take off slow cooker lid and add meat and the prepared vegetables, garlic, herbs, and spices. Cook on high for 3 - 5 hrs, or on low for 6 - 8hrs, or until done. Serve & enjoy! Tip: You can substitute different vegetables if you like. For example, you can use sweet potatoes in place of the regular potatoes; or parsnips instead of carrots.  If you often feel hungry, you are not alone! There are many reasons to feel hungry. Of course, the most obvious one is that you are actually physically hungry. Perhaps your stomach is empty, your blood sugar has dropped, and your hunger hormones are having a party. But other times, the hunger may not be physical hunger. It may be a craving or an emotional trigger. These are common reasons why some people eat too much. It could be brought on by a certain type of diet, stress, or other things going on in life. It’s easy to mistake “psychological” hunger for “physical” hunger. I’m going to talk about the difference between both of these types of hunger, and give you some tips how to figure out which is which. And, of course, I will give you a very filling recipe too! Physical hunger vs. psychological hunger Your "physical" hunger is regulated by the body through your hunger hormones. And of course, it should be. You don't want to be completely drained of fuel and nutrients for a long time. So, you're programmed to seek food when your body physically needs it. Some of those physical needs are that your stomach is empty or your blood sugar has dropped. "Psychological" or "emotional" hunger is eating to overcome boredom, sadness, stress, etc. It's based on a thought or feeling. It's what happens when you see a great food commercial or smell a bakery. It's not from your empty stomach or low blood sugar. So, here’s how to tell which is which. Eight steps to figure out if you’re physically hungry or not 1 - The first thing you need to do is stop to evaluate. Scarfing down that protein bar at the first sign of hunger isn’t necessarily going to help you. 2 - Now that you’ve stopped. Pay attention to where this hunger is coming from. Can you actually feel or hear your stomach growling? Did you skip a meal, and haven’t eaten in hours? Or are you seeing and smelling something divinely delicious? Perhaps you’re bored, sad, or stressed? Take a peek into all these areas and really pay attention. 3 - Have a big glass of water. Now observe your hunger feeling for at least a minute. Really dig into the source of the feeling. It can be easy to jump to a conclusion, but that may or may not be the right one. So listen to your body and mind very deeply. 4 - If you do find that your feelings may be the source, then face them. Acknowledge and observe them. They may just be needing comfort and recognition, even if they sound like they need food. Try deep breathing, having a stretch, or going for a quick walk to release some of these emotions; this also gives your mind a chance to focus on something other than the feeling of hunger. 5 - If you’re pretty sure that your body physically needs nutrition, just wait a few more minutes to make sure. 6 - Now you can be fairly sure whether your hunger was from emotions, boredom, thirst, or actual physical hunger. 7 - If it's physical hunger, feel free to eat healthy and nutritious food. To fill you up the food you eat should be high in protein, fibre, and water. Eat slowly and mindfully. Chew well and savour every bite of it. 8 - Rinse and repeat at the next sign of hunger. Conclusion The feeling of hunger can manifest for many reasons. Of course, if you’re physically hungry and need the food and nutrients, then this is what it’s for! But often, there is an underlying psychological or emotional reason you might feel hungry. Now you know my eight steps to figure out if your physical body is hungry, or if you’re bored, sad, or stressed. Use this process over and over again to feed your body what it actually physically needs (and not overdo it).  Recipe (Filling): Slow-Cooker Roast Beef and Potatoes
Serves 6 2 onions, sliced (do this and go to step 1 before preparing the rest of the ingredients) 4 lb beef roast 1 lb potatoes, peeled & chopped 1 lb carrots, peeled & sliced 2 celery sticks, sliced 2 dashes dried thyme or sage or parsley 2 cloves garlic crushed 2 dashes salt & pepper Instructions Place a layer of sliced onion at the bottom of the slow cooker. Put the lid on and turn up to high; this will start caramelizing the onions while you wash and slice the rest of the ingredients. When all ingredients are ready, take off slow cooker lid and add meat and the prepared vegetables, garlic, herbs, and spices. Cook on high for 3 - 5 hrs, or on low for 6 - 8hrs, or until done. Serve & enjoy! Tip: You can substitute different vegetables if you like. For example, you can use sweet potatoes in place of the regular potatoes; or parsnips instead of carrots. References: https://authoritynutrition.com/ghrelin/ http://www.precisionnutrition.com/dealing-with-mysterious-hunger https://authoritynutrition.com/18-ways-reduce-hunger-appetite/ https://authoritynutrition.com/15-incredibly-filling-foods/  1 tbsp dried oregano
1 ½ tbsp dried basil 1 tbsp dried parsley 1 tbsp dried thyme ½ tbsp onion powder ½ tbsp garlic powder Mix all ingredients and place in a sealed container. Sprinkle where you would normally use salt. This is especially good with Italian-style dishes. Serve & enjoy! Tip: Feel free to play around with the ingredients. If you hate oregano, leave it out. If you love garlic, add more.  Yes, there are lots of different kinds of salt: pink, iodized, kosher, sea, etc. They come from salt mines in the ground, or from evaporating the water out of salt water. What they all have in common is that infamous mineral that I’m going to talk about below: sodium. In food, salt is used for both flavour, and as a preservative. Salt helps to preserve food by drawing out the water that bacteria and mold need to grow. Hence, preserving the food from spoiling as quickly. Would you be surprised to know that 75% of our salt intake comes not from the salt shaker? It comes from processed foods. Snacks like chips, pretzels and salted nuts are included here. But so are canned foods, pickled foods, boxed foods, deli meats, restaurant food, and fast food. Salt vs. Sodium Salt is actually "sodium chloride." It's about 40% sodium and 60% chloride; this means that one teaspoon of salt (5,000 mg) contains about 2,000 mg of sodium. Sodium itself is not that bad! In fact, it’s an essential mineral and an important electrolyte in the body. It helps with fluid balance, and proper nerve and muscle function. Too much sodium can is not great! Regularly getting too much sodium can increase your risk of high blood pressure, stroke, heart attack, stomach cancer, and kidney stones. That one teaspoon with about 2,000 mg of sodium is pretty much your entire day’s worth of sodium. People who eat a lot of pre-made, packaged foods tend to eat way too much sodium. In fact, 90% of American adults consume more than 2,300 mg per day. The average intake is closer to 3,400 mg of sodium per day! If you're at high risk for those conditions, then you probably shouldn't have more than just 1,500 mg of sodium each day. Sodium and high blood pressure How does salt increase blood pressure? And what does that have to do with it making you thirsty? Well, there actually is something called "salt-sensitive high blood pressure." Here's how it works: The salt you eat gets absorbed quickly and goes into the blood. Your body recognizes that the blood is too salty, so more water is added to the blood to dilute it (i.e. with thirst signals to make you drink more fluid). More water in the blood means more fluid your heart needs to pump and more fluid pushing against the walls of your vessels. It also sends more blood to the kidneys so the sodium can be filtered out into the urine. This is how too much sodium increases your blood pressure. Increased blood pressure also puts a strain on your kidneys and other sensitive vessels, including critical vessels in your brain and heart. You can counteract this effect by reducing the amount of salt you eat (from both processed foods and the salt shaker). In fact, limiting salt intake has been shown to slightly reduce blood pressure. Pro Tip: You can reduce high blood pressure by eating more whole foods, and more mineral-rich plant foods. Conclusion If you are healthy and eat mostly whole, unprocessed foods, then you probably don’t need to worry about your salt intake. Feel free to add a bit of salt during cooking or at the table for flavour. If your doctor has told you to reduce your salt or sodium intake, then you can do this by reducing your intake of processed foods, adding less salt to the food you make, and eating more plant-based foods.  Recipe (Low-Sodium Spice Mix): Italian Spice Mix
1 tbsp dried oregano 1 ½ tbsp dried basil 1 tbsp dried parsley 1 tbsp dried thyme ½ tbsp onion powder ½ tbsp garlic powder Mix all ingredients and place in a sealed container. Sprinkle where you would normally use salt. This is especially good with Italian-style dishes. Serve & enjoy! Tip: Feel free to play around with the ingredients. If you hate oregano, leave it out. If you love garlic, add more. References: http://www.precisionnutrition.com/all-about-sodium https://authoritynutrition.com/salt-good-or-bad/ |
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