A Kale Salad Recipe

Hello friends!

Today I am posting a recipe for a kale salad. If you do not like kale, you can use any green- spinach, arugula, romaine – or anything else you like!

A Kale Salad Recipe 

Ingredients:

1 head of kale, chopped

handful of baby tomatoes, chopped

1 avocado, sliced

1 cup black beans

handful cilantro, chopped

5 green onions, chopped

1/2 cup crumbled feta

Dressing:

2 parts oil

1 part lemon/lime juice or vinegar

salt + pepper

Directions:

1. Add all ingredients together in a bowl.

2. Mix dressing ingredients in a container. Add to salad.

3. Enjoy!

 

Everything Your Health Class Didn’t Teach You About Eating Disorders By Kelly Boaz

Hi Friends!

I am slowly announcing new contributors to the blog. One new regular contributer, which you may have seen around here before, will be my friend and fellow Nutritionist, Kelly Boaz. Kelly specializes in eating disorders, and she is a wealth of knowledge. On the blog she will be writing about eating disorders and developing a healthy relationship with food.

Everything Your Health Class Didn’t Teach You About Eating Disorders

Whenever I do talks at high schools on eating disorders, I always start by asking the students what they already know on the subject. While there are usually one or two who are willing to share their more comprehensive knowledge on the subject, the majority of the feedback I get goes something like this:

“Anorexia is when you don’t eat. Bulimia is when you eat a lot, and throw up. And I think there might be another one in there, too . . .”

Sadly, this seems to be about as much as the general population knows about eating disorders, too. And, even more unfortunately, it’s not entirely correct.

Today, I thought I’d give you a little primer in the various types of eating disorders, so hopefully you’ll know if you or someone you love might be suffering.

Anorexia Nervosa

When people think of anorexia, they tend to think of emaciated bodies who only ingest lettuce. In reality, those battling anorexia have very different eating patterns. Some will focus on low-calorie foods, while others will practice “clean eating”, while others still will eat restricted quantities of higher calorie foods. Some will only restrict, but others will also engage in binging and/or purging symptoms, as well.

While the diagnostic criteria for anorexia puts a big focus on low body weight, people at any size can experience the symptoms of anorexia. Many “weight loss transformation” stories are only achieved through restrictive tendencies that would be diagnosed as anorexia in a smaller body. No matter what size someone wears, anorexia and its associated symptoms can be deadly. In fact, anorexia has the highest mortality rate of any mental illness.

Bulimia Nervosa

This is another misunderstood eating disorder. In fact, a lot of people could be diagnosed with bulimia without even realizing it. Because we tend to associate bulimia with vomiting, it’s easy to forget that there are other methods of purging that are more “socially acceptable”. One of the most common methods of purging is excessive exercise.

Have you ever been bored at home, eaten more food than you’d intended, then worked out extra hard at the gym the next day to compensate for it? You’ve engaged in a form of bulimia. While this must occur at least once a week, and over a period of at least three months to meet the diagnostic criteria for bulimia, it is definitely a warning sign that you may need help with your relationship with food.

Binge Eating Disorder

Binge Eating Disorder is similar to bulimia, but without the purging factor. If you feel out of control around food, and eat quickly, to uncomfortable levels of fullness, or in secret, you might have binge eating disorder.

People binge for many reasons. Sometimes, it’s for emotional comfort, or out of boredom, but quite often it’s a response to restrictive eating patterns. It happens a lot with people who try to only eat foods they deem “clean”. Say you avoid eating ice cream. You’ve convinced yourself that banana “nice cream” is the same thing. Then, one day, your husband leaves a pint of ice cream in the freezer. You can’t stop thinking about it. You grab a spoon and promise yourself only ONE bite. Next thing you know, the whole container is empty.

This isn’t because you can’t control yourself around ice cream. It’s because you’ve controlled yourself TOO MUCH around ice cream, and this is the pendulum response. It takes a lot of work, but it is possible to be a person who eats ice cream every once in a while, and stops when they’ve had enough. In fact, it’s possible to be a person who has ice cream in the house and just forgets it’s there.

OSFED (Formerly EDNOS)

OSFED is a catch-all term which stands for “Other Specified Feeding And Eating Disorders”. (It used to be known as Eating Disorder Not Otherwise Specified). This is the diagnostic term for those who meet some of the criteria for eating disorders, but not all. In my experience, most people with eating disorders fall into this category. Being “subthreshold” for any of the other diagnoses doesn’t mean your eating disorder isn’t as severe as that of someone with anorexia or bulimia, it just means that the limited criteria we have don’t account for everyone’s experience.

Orthorexia

While orthorexia isn’t an officially recognized eating disorder yet, it affects a lot of people. Orthorexia is a preoccupation with “healthy” eating to the point where it affects a person’s quality of life. In many cases, orthorexia is typified by the removal of food groups from one’s diet. Often, orthorexia is a stepping stone to other eating disorders.

Compulsive Exercise

Sometimes known as “anorexia athletica” or “exercise bulimia” this is a preoccupation with exercise that can interfere with normal life, feels out of control, and/or is affecting one’s health.

If you’re feeling out of control in your relationship with food, you don’t have to suffer alone. There is life outside of food prep and calorie counting and hours at the gym. It doesn’t matter if you meet the diagnostic criteria, or weigh a certain number, or wear a certain size, if you’re suffering you deserve help. Reach out. You’re worth it.

– Kelly

MONTHLY NOURISH | JUNE

Hi friends! we hope you enjoyed using last month’s Monthly Nourish foods in your diet and we are so excited to feature three new foods for June! Don’t forget to tag us in your recipe creations this month and use the hashtag #MonthlyNourish for all of us to share!

Strawberries

It’s finally strawberry season! Strawberries are rich in anti-oxidants and are one of the most vitamin C dense foods on earth. Strawberries are also a good source of dietary fibre, which is an important component in regulating blood sugar levels in the body to sustain energy and manage weight. Strawberries are a low glycemic fruit, which makes them a perfect summer snack.

Strawberries are great on top of porridge, oatmeal, added to fruit salad or enjoyed on their own. Freezing a batch and having them in your smoothies are also a great option for the summer. They are also nice to add to a salad with greens, cucumbers and walnuts for a fresh and sweet flavour.

Check out our Monthly Nourish board on Pinterest to ind more recipe inspiration like this Rhubarb Strawberry Chia Pudding from The Green Life

Cucumbers 

We love cucumbers because of their potent antioxidant and anti-inflammatory properties. The antioxidants include vitamin C, beta-carotene and manganese, as well as numerous flavonoids, lignans and cucurbitacins to protect the body against free radical damage and boost our immune system.

Cucumbers add a delicious fresh flavour to any salad, sandwich or dip. We love snacking on cucumbers with hummus to keep us hydrated and energized throughout the day. Adding sliced cucumbers into water will also enhance the flavour, with the added nutrient-boost!

Check our Monthly Nourish board on Pinterest to find more recipe inspiration like this Chilled Cucumber, Dill and Yogurt Soup from the Olive Magazine.

Cashews

Cashews are an excellent source of manganese, magnesium, phosphorus and zinc. Surprisingly enough, cashews are lower in fat than most nuts. They are made up of mostly monounsaturated fat, making these nuts extremely heart healthy, a great snack for those struggling with diabetes and a great food for your brain!

Cashews are not only a delicious and easy snack, but they make a great add-on to any salad or smoothie. Adding crushed cashews to a homemade stir-fry is an easy and healthy option to keep you satiated. Due to the creamy consistency, cashews are also a perfect dairy-free ingredient to make Caesar salad dressings or raw cheesecake desserts!

Check out our Monthly Nourish board on Pinterest to get more recipe inspiration like this Creamy Cashew Goddess Dressing from The Bojon Gourmet 

We are you are excited to try out some new recipes for the month of June using these three foods! We can’t wait to see what you make. Make sure to tag us in your creations and use the hashtag #MonthlyNourish for all of us to share!

-Sarah + Jass

Noodle Salad Bowl

Hello all!

Today I am sharing a recipe for a noodle salad. This is one of my favourite go-to recipes, especially for the summer. It is fresh and satisfying, and great base for whatever protein source you like- grilled fish, chicken, tofu, tempeh, edamame etc.  This recipe can be made ahead of time, and keeps well for a good three days in the fridge.

Noodle Salad Bowl

Ingredients:

8 oz noodles approx.

1 cucumber, julienned

1 carrot julienned

3 sprigs green onion, chopped

1 bunch cilantro, chopped

1/2 Napa cabbage, sliced

Dressing:

Mix all together:

2 tbsp sesame oil

2 tbsp tamari

2 tbsp rice vinegar

Juice of 1 lime

grated ginger, to taste

Directions:

  1. Mix all salad ingredients together, and mix wth dressing. Top with extra cilantro, lime + sesame seeds.

 

I hope you enjoy this recipe! Please let me know if you like it by tagging me on Instagram, or commenting below!

xo

-SG

 

 

MONTHLY NOURISH | MAY

Hi friends, and Happy May!

We hope you got to make some delicious recipes from last month’s Monthly Nourish, and we are so excited to incorporate three new foods for the month of May. Don’t forget to tag us in your recipe creations this month and use the hashtag #MonthlyNourish for all of us to share!

Sunflower Seeds

These tiny seeds are a superfood for so many reasons! They are an excellent source of vitamin E, which is fat soluble antioxidant that can help with skin health, eye health and cardiovascular health. They are also a great source of magnesium and B vitamins, both of which can help with stress management.

Add these to your salads for a nice touch, or have them on their own! Sunflower seeds can also be lightly roasted to add some more flavour. They are also great as a nut alternative if you have a nut allergy, or if you need to bring a nut-free option for lunch. Sunflower seed butter is also a fave- it almost tastes like peanut butter!

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like these Raw Seedy Granola Bars from the Broma Bakery

Spinach

Spinach is one of the most nutrient dense leafy greens around! This dark green vegetable is notably high in magnesium, iron, calcium and B vitamins.

When choosing your spinach, look for a rich dark green colour. Store it in the fridge for up to 5 days, and just make sure to wash it before eating it. Add it as a base to your favourite salads, steamed as a side, or add to your smoothies.

Check out our Monthly Nourish board on Pinterest for inspiration like this Spinach Salad from The Floating Kitchen 

Celery

Celery is a great source of vitamin K, molybdenum and potassium, as well as folate. Celery is high in many phytonutrients, which indicate an anti-inflammatory benefit. Celery may also specifically be helpful at targeting inflammation in the gut, due to a specific non-starch polysaccharides, which is currently being studied . We love it as a snack dipped in hummus, with peanut butter, added to salads and even smoothies. Celery is hydrating and crunchy- a perfect refreshing vegetable for spring!

Check out our Monthly Nourish board on Pinterest  to see more recipe inspiration like this delicious green juice from the Drizzle and Drip 

We hope you are as excited as we are to incorporate these three foods into your diet this month! Don’t forget to tag us in your recipe creations and use the hashtag #MonthlyNourish for all of us to share

-Sarah + Jass

Three Non-Green Vegetable Smoothies

Today’s post includes three of my favourite non-green vegetables smoothies! Including more vegetables into your diet is one of the best things you can do for your health, and smoothies are a great way to get some more veggies into your life!

THREE NON-GREEN VEGETABLE SMOOTHIES

Strawberry + Cauliflower 

Ingredients:

1/2 cup frozen strawberries

1/2 banana

1/3 cup coconut milk, full-fat (found in a can)

1/2 cup frozen cauliflower

1 tbsp hemp hearts

1 scoop protein powder of choice

water- to desired consistency

Directions:

1. Blend all ingredients together in a blender. Add water until desired consistency.

Chocolate + Zucchini  

Ingredients:

1 tbsp cacao powder

1 tsp cinnamon

1/2 cup frozen chopped zucchini

1 banana

1 scoop protein powder

1 tbsp ground flaxseeds

1 cup almond or coconut milk

water- to desired consistency

*optional* 5 ice cubes

Directions:

1. Blend all ingredients together in a blender. Add water until desired consistency.

Mango + Cucumber

Ingredients:

1/2 cup frozen mango

1/3 cup coconut milk

1/2 cup chopped cucumber

1 tbsp chia seeds

1 scoop protein powder of choice

1 cup water, or more for desired consistency

*optional* 5 ice cubes

Directions:

1. Blend all ingredients together in a blender. Add water until desired consistency.

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Note: I think it is important to note that you can play around with your smoothies. Depending on your blender and taste preferences, you may want to add a little more of this or that- maybe you want to thin it out, or add some sweetness. Whatever you decide, use these recipes as a base and make them your own!

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I hope you enjoy these smoothie recipes and find some fun ways to add more vegetables into your diet!

-SG

 

NUTRITION Q&A ; Carbs, Fertility + Meal Prep

Hello + Happy May!

A while back on Instagram, I asked for your burning nutrition questions and this month I am starting to answer them. Each month, I will answer three questions in hopes of clearing up some nutritional confusion. Please continue to ask me your questions through Instagram, and I will do my best to answer them!

NUTRITION Q&A

1) What are carbs? Are carbs bad for you?

This was easily the most asked question, which really reinforced how confusing nutrition can be!

Simply put, carbohydrates are one of our body’s main and primary energy sources.

Also simply put, carbs are NOT bad for you!

Now, let’s get into it…

Carbohydrates are one of three macro-nutrients, along with protein and fat. This means it is one of the three ways our body receives energy (or calories) from food. The reason for the name carbohydrate, is that on a chemical level they contain carbon, hydrogen and oxygen.

Two main types of carbohydrates; ‘Simple’ & ‘Complex’

Simple carbohydrates are those that are digested and absorbed quickly and easily, compared to complex carbohydrates. They contain one or two sugars. Single sugars, also known as monosaccharides, include fructose, glucose and galactose. Carbohydrates with two sugars, also known as disaccharides, include sucrose, lactose and maltose. Simple carbohydrates often contain little fibre, and found in food items such as candy, soda, syrup, as well as white breads, pasta and rice. These carbohydrate sources break down quite quickly in the body, and can spike blood sugar levels, contributing to various health concerns or symptoms.

Complex Carbohydrates are those that contain three or more sugars (polysaccharides), and may be referred to as starches. Complex carbohydrates include fibre, and often sources of complex carbohydrates are high in fibre. Complex carbohydrates break down at a slower pace in the body, leading to less of a spike in blood sugar. Complex carbohydrates are generally the nutritious carbohydrate sources like whole grains, beans, legumes and vegetables.

Carbohydrates are important to include for energy levels, brain functioning and weight management. As well, healthy complex carbohydrate sources include many important nutrients, that our body may lack when we limit carbs. Fibre that is found in complex carbohydrates is necessary for our digestion, cholesterol management, blood sugar management and weight management. It is important to include healthy carbohydrates like vegetables, whole grains, beans and legumes.

Label Reading

When we read nutrition labels, there are a few things to keep in mind. First, fibre (which is included as a carbohydrate) does not break down and we generally do not use fibre as an energy source. When reading labels subtract the fibre content from the total carbohydrates to give the you ‘net carbs’, which means the carbohydrates that actually provide energy to our body. Another point to note, is that the total carbohydrate count does not indicate whether the sources are complex, or simple. It is always wise to read the ingredients to ensure you are getting nutrient-dense sources of carbohydrates, instead of simple sugars.

Low Carbohydrate Diets

Low carb diets are often used as a weight-loss diet, and certain low-carbohydrate diets are gaining popularity for their various potential therpatuetic benenfit. I generally recommend we pay attention to how many carbohydrates we are eating, in relation to other foods on our place. For instance, I don’t typically suggest we load our plate with only pasta, but instead that we include carbohydrate sources ( like pasta) as part of a balanced meal with many vegetables, a protein source and a healthy fat source. I will also note that the short term benefit of reducing carbohydrates may include weight-loss, but that any sort of restriction may lead to eventual weight gain. If we are restructuring our meals and plates to include less carbs, we must add in a variety of other foods (like vegetables, protein and healthy fat) to feel full, satisfied and satiated- not deprived.

One popular low-carbohydrate diet is the Ketogenic Diet. This is a low-carbohydrate diet that replaces carbohydrates with fat, using the ketones ( the breakdown of fat) as the primary energy source, instead. Something to note here is this is simply not a reduction of carbohydrates, but instead a low-carb/high-fat diet. This diet changes the body’s natural metabolic tendencies, and in my opinion, not a diet to use lightly. There are preliminary studies, which show the potential benefit of this diet, and it may be used therapeutically to help with certain health conditions.

OVERVIEW
– Carbohydrates are our body’s main energy source.

– They are necessary and healthy.

– Include high-fibre complex carbohydrates like whole grains, beans, legumes and vegetables, which include nutrient-dense carbohydrates sources.

– Limit simple sugars like table sugar, pop, candy, as well as white/refined bread and pasta.

– Include carbohydrates as part of a balanced diet with protein and healthy fat.

– Low carb diets may be helpful, but speak to your health-care practitioner and do not restrict your food intake.

__________

2) What should I eat when trying to conceive?

Below are a list of the best foods to include when trying to conceive. From a nutritional perspective the main goals are typically to feel healthy and energized, while preparing the body for pregnancy. Generally speaking, following an anti-inflammatory and nutritious diet is the way to go!

Healthy Fats: avocado, fish, fish oils, nuts seeds, olive oil, olives,
Vegetables: colourful vegetables at least 3 x per day
Adequate protein: generally .8g per kg of body weight. Healthy sources include eggs, fish, chicken, chickpeas and lentils.
Water! Try for 6 glasses a day.
Foods high in zinc: pumpkin seeds, zucchini, sardines.
Foods high in probiotics: sauerkraut, yogurt, kimchi, kombucha * limit or omit when pregnant as these are often unpasteurized.
Foods high in magnesium: dark chocolate, brazil nuts, almonds.

It is also noted that reducing and limiting processed foods, simple sugars, alcohol and caffeine can be beneficial.

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3) What are some tips for meal prepping?

1. Take time each week to plan- a little bit of planning goes a long way! Plan what you want to make, and write a list for grocery shopping. This way you know what are you looking for at the grocery store.

2. “ Cook once, eat twice” – think in terms of making extra whenever you do cook.

3. Find and create a list of easy go-to meals that you know you like, and know how to make. This will take the thought and potential stress out of figuring out what to cook each day/week.

4. Schedule your cooking time. Allocate time each week (in your calendar!) to cook and prepare a few things ahead of time.

5. Ideas to prep ahead of time; cut veggies, roast veggies, dips, dressing, grains, salmon, turkey meatballs, beans.

__________

I hope you find these posts helpful! Continue to check the blog each month to read some more answers to your common nutrition questions!

– SG

MONTHLY NOURISH | APRIL

Hi everyone, and Happy April!

We hope you enjoyed using last month’s nourishing foods in your recipes! We have three new delicious foods for you to incorporate into your diet this month! Don’t forget to tag us in your recipes and use the hashtag #monthlynourish for all of us to share!

ZUCCHINI

Zucchinis are a great source of vitamin C, vitamin A, vitamin E and so much more. It’s a great antioxidant-packed vegetable, a great add-on for those who want to improve their skin health, eye health, heart health, improve circulation, weight loss and so much more.

You can eat zucchinis raw in a salad or on their own. You can also roast them or bake them to give them some extra flavour. Steaming and then freezing your zucchini is a great alternative to use in a smoothie or in combination with other fruit to your smoothie.

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like this Courgette Strip Salad by the Swoon Food.

TOMATOES

Tomatoes are a great source of vitamin C and notably high in lycopene. Lycopene may be helpful in preventing heart disease and atherosclerosis, as well as a protective nutrient for our skin and prostate. Tomatoes area great anti-inflammatory food, too!

Tomatoes are great raw or cooked, however the nutrients in tomatoes are more accessible to the body when cooked! They are great in a salad, with hummus, in a sauce or stew or just on their own!

Check out our Monthly Nourish board on Pinterest to get more recipe inspiration like this Root Vegetable Dal by the Blissful Basil. 

SAUERKRAUT

Sauerkraut may not be a favourite in your household, but there are tons of reasons why it should be! Sauerkraut contains probiotics, the beneficial bacteria necessary for a healthy digestive system. The naturally fermented cabbage provides tons of nutrients, like B vitamins and good flora to boost our immune systems and help us with digestion. With the transition in seasons, sauerkraut would be an excellent food to add to your meals.

Having a tablespoon of sauerkraut before meals, is a great way to boost your digestion. In just one tablespoon of sauerkraut, you can get up to one million good bacteria. Sauerkraut is also a great side for your dish!

Check out our Monthly Nourish board on Pinterest for more recipe inspiration like this Basic Sauerkraut by Donna Hay

We hope you are excited for this month’s Monthly Nourish, and we cannot wait to see the recipes you create, using the hashtag #monthlynourish

Sarah + Jass

A Spring Arugula Salad

Happy Spring!

It is now officially spring, and with that comes a new recipe. Today I am sharing a recipe for a simple salad, loaded with spring vegetables. This can make a full meal if you add enough cheese and pumpkin seeds, however I like to enjoy this salad as a side to baked fish or chicken.

Arugula is the star here, and a vegetable that is quite easy to find. Arugula is a great bitter green, which can be helpful for our digestive system, while also  a very nutrient-dense vegetables containing carotenoids, potassium, iron, calcium and many other phytochemicals. To learn more about the health benefits of arugula, check out Monthly Nourish.

A SPRING ARUGULA SALAD

Ingredients:

3 cups arugula

1 cup sprouts of choice, sunflower, radish or broccoli

1 zucchini, spirulized

5 radishes, sliced thinly

1 block sheep feta, approx 1/2 cup crumbled

large handful pumpkin seeds

Dressing:

1/3 cup olive oil

2 tbsp apple cider vineger

1 tbsp juice of one lemon

1 tbsp honey

salt + pepper to taste

zest of one lemon

 

Directions:

1. Add all vegetables together in a bowl.

2. Add dressing ingredients in a blender, or cup and stir.

3. Dress salad, mix if you like.

4. Serve, on own or with your main!

I hope you enjoy this recipe! If you make it let me know in the comments or tag me on social media!

– SG

MONTHLY NOURISH | MARCH

Hello friends, and happy March!

We hope you all loved incorporating last month’s Monthly Nourish foods into your diet! We’re excited for this month, because the weather will start to get warmer, and this month we include some of our all-time favourites! Don’t forget to hashtag #monthlynourish in your recipe creations for all of us to share!

ARUGULA

This astringent tasting green is more than just a pretty leaf. Arugula contains tons of antioxidants like vitamin A, vitamin C, and vitamin K, as well as multiple carotenoids, phytochemicals and so much more. It’s high mineral content is great for bone health and the high antioxidant count means it is good for our skin, brain and heart! One notable and often overlooked quality of arugula, is that the bitter taste can also aid in digestion. 

Change up the base in your salad, and opt for some arugula instead. Transitioning our greens is a great way to get more vitamins and minerals in our body. 

Check out our Monthly Nourish board on Pinterest for recipe inspiration like this Avocado Arugula Spinach Soup by the Urban Kitchen Affair.

ASPARAGUS

Asparagus is a great source of vitamin K, folate, copper, vitamin B1, selenium, vitamin C, vitamin E and B2. It is also high in magnesium, zinc, iron and fibre. Asparagus is a great antioxidant and an amazing anti-inflammatory food.

Add asparagus to your next dinner dish. Just lightly steam it and add it to your plate. You can also dress it up in so many different ways, which can be found in our Monthly Nourish board on Pinterest.

Check out our Monthly Nourish board on Pinterest for recipe inspiration like this Roasted Garlic Asparagus by The Clever Carrot.

 

WALNUTS

Walnuts are an incredible healthy fat to add into your diet for many reasons! This tree nut is very rich in vitamin E, a fat-soluble antioxidant that helps protect our hearts, skin and eyes. Walnuts also contain omega-3 fatty acid, and another great anti-inflammatory food. They are also high in fibre and plant-based protein, which means they can help stabilized blood sugar throughout the day.

To get the most out of walnuts, eating them raw is best. They can be added into your salads, smoothies, or trail mixes. Storing your walnuts in a glass dish in the freezer or fridge is also recommended to keep them from going rancid.

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like this Carrot, Walnut and Red Lentil Hummus by the Blissful Basil.

I hope you all enjoy these delicious foods this month! We can’t wait to share some of our recipes, and see your creations under the hashtag #monthlynourish!

Sarah + Jass