Turmeric Latte – a.k.a. Golden Milk

Turmeric Latte – a.k.a. Golden Milk

DID YOU KNOW? There are over 12,500 peer-reviewed articles published on the benefits of turmeric, in particular one of its powerful compounds, curcumin.

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant – making it great for both weight loss and IBS.

Unfortunately, the curcumin content of turmeric is not that high, so if you want to experience the full effects of this powerful compound, you need to take a supplement that contains high amounts of curcumin.

In addition, curcumin is poorly absorbed during digestion, so many different supplement formulations have been created to improve its bioavailability. Want to learn more about effective curcumin supplements? Send me a message and I’ll help guide you.ย 

Consuming curcumin with certain fats and/or black pepper may help to increase absorption.

I used coconut milk (a healthy fat) and added black pepper to this Turmeric Latte, so you can get the most out of your golden milk!

Turmeric Latte

INGREDIENTS: (serves 1)
1 cup unsweetened coconut milk
1 tsp honey or coconut sugar
1/2 tsp ground turmeric
1/4 tsp ground ceylon cinnamon
1/8 tsp ground ginger
dash of black pepper

INSTRUCTIONS:

1. Add all ingredients into a small saucepan and heat on the stove. Whisk to combine ingredients. You can also add heated ingredients into a blender to combine.

2. Pour into a mug and enjoy!

Easy Green Smoothie with Protein

Easy Green Smoothie with Protein

Are you looking for an easy way to fill your body with nutrient-rich fuel that’ll keep you feeling energized for the busy day and week a head?

If your lifestyle is anything like mine then you don’t always have time to fill your fridge and freezer with green goodness – and even if it’s full, you may not have time to prepare your greens.

That’s where a high-quality greens powder comes to the rescue. My fridge and freezer might not always be stocked with greens, BUT my cupboard is!

PaleoGreens has come to my rescue on many occasions, including when …

  • I’m in a rush and need to prep my smoothie fast
  • I’m low on energy
  • I feel a cold coming on
  • I’m super lazy, but still want to fuel myself with good stuff
  • I’m looking to cleanse and detox

Here’s what makes this organic greens powder top in its class …

Fruits: High-antioxidant berries, such as cranberry, raspberry, and blueberry + camu camu which is high in Vitamin C
Sulfur-rich cruciferous vegetables + sprouts: Broccoli, kale, cauliflower, collards
Colorful and high phytonutrient vegetables: Beet, carrot, tomato, spinach
Detox Greens & Juices: Spirulina, chlorella, barley grass and wheat grass juice powders — high in antioxidants and great for detox
ORAC Blend: Proprietary blend of grape seed and grape skin extracts, with guaranteed high ORAC (oxygen radical absorption capacity) content. The ORAC score is a measurement of a foodโ€™s potential for neutralizing the damaging free radicals implicated in aging and physical degeneration.

PaleoGreens is superior to many commercially available greens powders for several reasons:

  • Over 90% organic ingredients
  • No grain/legumes fibers or components, least allergenic
  • No alfalfa, a common ingredient in all other leading brands
  • Special gentle processing that retains potency
  • Proven ORAC (Oxygen Radical Absorbency Capacity) value
  • Great taste, with no added sugar

Give my Easy Green Smoothie with Protein a try. It makes for a healthy and super easy meal replacement – and it’s LOADED with organic super-foods!

Learn more about PaleoGreens and its awesome list of organic ingredients HERE.

Easy Green Smoothie with Protein

INGREDIENTS: (serves 1)
1 cup unsweetened nut milk OR water
1/2 cup fruit of choice (optional)
1 scoop PurePaleo Protein (vanilla or chocolate) OR 2 scoops PurePea Protein
1 tbsp PaleoGreens
1 tbsp coconut oil or 1/2 avocado
A few ice cubes (optional)

INSTRUCTIONS:
Place all ingredients in a high-powered blender and blend until smooth.

img_20190711_133802

Cold Lemon Hibiscus Tea (Plant-Based, Antioxidant-Rich)

Cold Lemon Hibiscus Tea (Plant-Based, Antioxidant-Rich)

DID YOU KNOW? Hibiscus tea is loaded with antioxidants and could be helpful in reducing oxidative stress in the body.

Oxidative stress occurs when free radicals invade the body and the body doesn’t have enough antioxidants to combat them. Free radical damage may contribute to many health issues ranging from cancer to aging skin, so hibiscus tea can be helpful.

In fact, hibiscus has been shown to contain ORAC values twice as high as matcha tea, which was previously thought to be the most potent tea source of antioxidants.

Give my Cold Lemon Hibiscus Tea a try. It’s great for the warmer months, when you’re craving something refreshing.

I steep this tea in a mason jar, store it in the fridge overnight then add fresh lemon to it in the morning. It’s awesome to sip on throughout the day!

Cold Lemon Hibiscus Tea

INGREDIENTS:
1-2 bags hibiscus tea
1/2 lemon, thinly sliced

INSTRUCTIONS:

1. Add tea bag to a mason jar filled with hot water (add 2 tea bags if using a large mason jar). Cover with lid and set aside on counter.

2. Once tea has cooled, remove tea bags and refrigerate until cold.

3. Add sliced lemon (and ice cubes if you want) to mason jar and enjoy!

Healthy Costco Food: Best healthy foods with BIG savings

Healthy Costco Food: Best healthy foods with BIG savings

In this post you’ll find a list of healthy Costco food at jaw dropping prices. The foods listed below are free of gluten, grains, dairy, soy, GMO, industrial vegetable and seed oils, artificial sugar and sweeteners and other unhealthy ingredients. If you’re following a paleo, low-carb, keto, plant-based or organic diet, there’s lots of great options here for you.

OMG, I recently discovered a magical place called Costco!

I know I know, you’re probably thinking – “Has this chick been hiding under a rock her entire life?”

OK, so I knew Costco existed, but I never thought to venture into it to find healthy food options. Little did I know, Costco not only caters towards health conscious people like me (and you), but they also offer AMAZING prices that had me screaming “START THE CAR!!!”

The lists below are healthy Costco foods that I discovered at jaw-dropping prices!

Healthy Costco food with BIG SAVINGS …

๐Ÿ’š = Great for smoothies

FRESH

  • fresh organic spinach 312g ($4.59) ๐Ÿ’š TIP: purchase 2-3 containers, transfer spinach to freezer bags and freeze for later useย 
  • organic kombucha
  • organic free-range eggs, 24 large ($10.49)
  • organic spring mix salad 312g ($4.59)

Costco spinach

FROZEN

  • pesticide-free frozen blueberries 1.5kg ($10.99)ย ๐Ÿ’š
  • organic frozen strawberries 2kg ($12.99) ๐Ÿ’š
  • organic frozen raspberries 1.5kg ($14.99) ๐Ÿ’š
  • other frozen organic fruit + berries ๐Ÿ’š
  • frozen avocado chunks 3kg ($17.99) ๐Ÿ’š
  • pesticide free frozen broccoli + other frozen veggiesย ๐Ÿ’š
  • frozen organic riced cauliflower 3lb ($8.99)

Healthy Costco food_frozen

PANTRY

  • organic virgin coconut oil 2.3kg ($17.49)ย ๐Ÿ’š
  • avocado oil 1lt ($13.99)
  • coconut oil/keto mayo 710ml ($10.99)
  • organic extra virgin olive oil
  • organic green olives 1L ($9.49)
  • organic apple cider vinegar 1.9lt ($8.69)
  • organic dates 794g ($7.99)ย ๐Ÿ’š
  • almond flour 1.36kg ($15.99)
  • almond butter 765gย ๐Ÿ’š
  • organic cocoa powder 700g ($9.99)ย ๐Ÿ’š
  • organic coffee + matcha green tea

Healthy Costco Food_pantry items

SNACKS & TREATS

  • SmartSweets, 5 packs ($11.99)
  • grain free granola bars, 16 bars ($19.99)
  • RX Bar, 14 bars ($20.99)
  • organic coconut chips 800g ($7.99)
  • organic dark chocolate, Keto Snaps 420g ($10.99)
  • organic & regular raw nuts and seeds (awesome variety)ย ๐Ÿ’š

Healthy Costco Food_snacks

NOTE: Please keep in mind that prices may change. I will do my best to update the prices in this post regularly to reflect current store pricing. The prices above are in-store (not online). I shop at Costco in the GTA, Ontario.ย 

TAKEAWAY MESSAGE: If you’re looking for ways to make healthy eating more affordable and sustainable for you and your family then Costco is a GREAT solution.

Not only does this wholesale store carry a variety of organic products, but most of the brands are reputable companies that prioritize quality – and once again the prices are truly unbeatable!

Would love to hear about some of the great finds you’ve discovered at Costco along with pricing. Just leave a comment below.

Not near a Costco?

Many of these items can be found at costco.ca at a slightly higher price.

P.S. A special thanks to my BF for opening my eyes to a part of Costco I didn’t know about – and most importantly, dealing with my “kid in a candy store” behaviour as I lost my Costco virginity. You da best! xoxo

This post was updated on Oct 8, 2020.

Join my FREE 14-day smoothie challenge and learn how to create healthy + affordable smoothies that will help you lose weight and feel great!

Is there a dark side to green smoothies?

Is there a dark side to green smoothies?

Have you come across information that talks about the dark side to green smoothies?

Maybe you’ve heard about how too many raw green vegetables can cause things like kidney stones and thyroid dysfunction?

Are you concerned that your green smoothies – that you’ve grown to love – are doing more harm than good?

As always, I’m here to help bring clarity to any confusing topics around smoothies so you can continue to enjoy your delicious and nutrient-rich smoothies without worry.

In this article I’ll talk about the top 3 reasons why consuming large amounts of vegetables may not lead to optimal health and practical tips to ensure your smoothies are safe and healthy.

REASON # 1: Thallium

A toxic heavy metal found in cruciferous vegetables like kale, broccoli and cabbage.

How to reduce your exposure to thallium: Use only organic cruciferous vegetables in your smoothies. Organic farms have soils that are rich in carbon-based matter which obstruct the transfer of thallium into plants.

The takeaway here is that organic produce may contain lower levels of heavy metals, like thallium, compared to produce from conventional farms, resulting in a healthier green smoothie.

REASON # 2: Goitrogens

Naturally occurring plant chemicals found in cruciferous vegetables that can lower thyroid function by inhibiting iodine uptake.

How to reduce your exposure to goitrogens: With plant chemicals the poison tends to be in the dose. Consuming large amounts of raw cruciferous vegetables can lead to issues such as reduced thyroid function in this case. It’s much easier to consume large amount of raw vegetables when they are blended or juiced which is why this is a hot topic in the smoothie world.

The best way to reduce your exposure to goitrogens is to avoid eating/drinking raw cruciferous vegetables in excess. What is excess? Think of how much vegetable you would consume in whole-food form (not juiced or blended) in a given meal – this is a safe and reasonable amount to be adding to your smoothie. For most, this amount would be around 1-1.5 cups.

Another way to reduce your exposure to goitrogens (while still preserving the nutrients in your greens) is to slightly cook/steam your cruciferous vegetables. Cooking these vegetables stimulates the production of an enzyme that helps to deactivate goitrogens. If you decide to add slightly cooked vegetables to your smoothies, I recommend cooking, cooling and freezing large batches at a time to make the process time-friendly and sustainable.

REASON # 3: Oxalates

Plant-based compounds found in a variety of vegetables and fruits (high amounts are found in spinach, chard, dandelion greens, beets, collard greens, berries, broccoli, cabbage, and carrots) that may promote kidney stone formation and inflammation.

How to reduce your exposure to oxalates: Similar to goitrogens, the best way to reduce exposure to oxalates would be to not over-consume these vegetables.

Another effective way to reduce oxalate exposure would be to rotate the variety of greens you use in your smoothie. So, if you tend to always use spinach in your smoothies try some low oxalate greens like mustard greens, watercress, and lettuce; this may help prevent oxalate overload.

In addition, incorporating probiotics and fermented foods into your diet to help restore beneficial gut bacteria may assist in the breakdown of oxalate, since several probiotic species have been found to degrade dietary oxalate.

To sum things up, here are a few practical tips to help you avoid heavy metals and plant chemicals/compounds found in vegetables, so you can continue to enjoy your smoothies and all the benefits that come with them:

  • Use organic fruits and vegetables (fresh or frozen).
  • Limit the amount of raw vegetables in your smoothie to 1 cup.
  • Rotate your vegetables and try new ones – like mustard greens, watercress and lettuce. Use different recipes like the ones found in my smoothie challenge e-book to help inspire new ideas and flavours.
  • Slightly cook (cool and freeze) your vegetables before adding them to the blender.
  • Add a quality probiotic and/or fermented foods to your diet.
  • Switch it up – 1-2 days/week replace your green smoothie with another nutrient-rich meal like eggs with fresh tomatoes and avocado – one of my favourites!

I hope you found this information to be helpful. Feel free to reach out to me with any questions or concerns in the comments section below.

IMPORTANT NOTE: The smoothies from my 14-day smoothie challenge are safe and healthy for most people since large quantities of vegetables and fruits are not being used. That being said, I encourage you to enjoy these nutrient-dense smoothies while putting into practice my above recommendations (in particular if you are dealing with issues surrounding your thyroid, kidneys or other health concerns). Chat with your health care provider if you’re uncertain if smoothies are right for you.

Join my free smoothie Challenge

Join the challenge for delicious smoothie recipes, a shopping list and all the support and info you need to blend smoothies that will set you on the right path for weight loss & better health!

Egg, Bacon & Artichoke Wrap

Egg, Bacon & Artichoke Wrap

Egg, Bacon & Artichoke Wrap

INGREDIENTS:

2 eggs

3 bacon slices

2 artichokes (jarred/canned and quartered)

1 tsp mayo (from Chosen Foods)

1 Super Green Wrap (from Live)

INSTRUCTIONS:

1. Using a stove-top pan, cook bacon and set aside.

2. Add eggs to pan with bacon fat and cook according to preference.

3. Spread mayo onto wrap and layer with bacon, eggs then artichokes.