Author Archives: elaine

Springing into Summer! (plus a fresh recipe)

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Not to jump the gun but things have been heating up around here!  Spring is in full bloom here in Toronto but given the gorgeous long weekend we just had I must say it felt a bit more like summer. I’m not complaining though! 

Since everything in nature is cyclical, it’s no surprise that we naturally gravitate towards lighter fare when the weather warms up. Hey, nobody wants to feel weighed down by their body when the sun is shining brightly and beckoning to come play outside!

I find myself craving more fruit and fruit-based meals, along with various blended smoothies and concoctions in these warmer months. With the changing seasons comes a whole new cornucopia of fresh local produce – plump berries, juicy peaches, vine ripened tomatoes, summer squash, string beans, sweet corn and the like! I can appreciate these natural cycles because it keeps things interesting and I never get bored with my food.  I know once the cooler weather rolls around again I’ll naturally start craving hearty root vegetables and warming soups. Fresh vegetables are always on the scene though regardless of time of year!

As a nutritionist, I’m often telling my clients to eat veggie-centric. And I usually follow that up with “no, that doesn’t mean you have to go vegetarian” – just to clarify. See the “vegetable-centric” way of eating discludes nobody, so whether you’re a vegan, vegetarian or meat-eater – everyone can benefit from more fresh veggies!

I’ve never really been a big fan of labels especially when it comes to diet, and although I don’t personally feel the need to label the way I eat, oftentimes once people who don’t know me find out what I do they are curious to know how I eat. I almost always describe my diet as vegetable-centric. With the exception of some goat’s cheese, eggs and the occasional piece of fish, I eat very little animal foods. But I might add that I’m in no way regimented or dogmatic about this and if the occasion were to arise where I felt so inclined I would certainly check in with myself, listen to my body, and at least make the choice consciously, and choosing the highest quality I could get given the circumstance.

I also prefer the term “veggie-centric” to the popular “plant-based” diet descriptor since that could imply one is eating a lot of grain, heavy nut & bean concoctions, and just a small amount of fresh veggies, which for me isn’t the case. Sure, I pepper my diet with the higher quality of these things but vegetables are still the shining stars of the show. The true health generators!

I choose to eat this way because I want to feel light in my body and not weighed down by overly dense meals. I also practice food combining and adhere to proper food order so that my digestive system can function at its peak during the daylight hours when I’m my most active and need the energy. Having come from a history of digestive issues myself, I truly appreciate this way of eating.

If vibrant health is your goal, then deep cellular cleansing is your ticket there (keeping in mind that like nature, the journey is more cyclical than linear).This can only be accomplished when you feed your body lots of fresh living food (i.e. fresh veggies and their juices), give your body a rest from digestion by avoiding difficult to digest foods and food combos (and not overeating), and getting plenty of exercise, deep sleep, fresh air and sunshine. I think it goes without saying that you also need to stop accumulating more waste in the form of unfit foods & substances, and paying attention to eliminating the waste that has already lodged itself in your body by supporting all of your body’s eliminative organs (i.e. bowel cleansing, deep sweating, etc).

Seeing as spring is the time for renewal and regeneration I’m currently offering my detox coaching program at a special discount for the rest of the month. This is your chance to learn how to detoxify and cleanse your body the right way with me as your personal guide. Hop on over here to check it out.

Looking for a fresh and detox-friendly lunch or dinner option? Look no further!

Spring Fling Salad

Combines the fresh flavours of peppery baby arugula, sweet fennel & creamy avocado with iodine-rich dulse.

Ingredients
2 big handfuls of baby arugula
2 Spring onions finely chopped
½ cup of chopped fennel (or anise)
½ cup of chopped yellow bell pepper
1 avocado chopped
1 Tbsp of dulse (iodine-rich sea veggie)

 

Dressing: juice of one lemon + a touch of natural sweetener of choice (i.e. stevia or raw honey)
Toss all ingredients in a large bowl and sprinkle with dulse. Pour in the dressing and mix well.

 

Hope you enjoy:)

And I hope you take advantage of my detox special!

 

Grateful to be of service,

Elaine

 
(Top photo credit: weheartit, via krisssyblogg.no)

The Power of REAL Food!

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Hello Everybody! Its been a little while I know.

First off I’d like to say happy first day of March to you all!

And second, I’d like to take this opportunity to inform you all about an upcoming workshop I’m leading over at the Kyla Fox Therapy Centre next weekend on Saturday March 10th.

Come spend a cozy Saturday morning with me learning all about the Power of REAL food!

In this 2-hour session I will be covering:

  • The difference between real food and fake “phood”
  • How to liberate yourself from calorie counting forever
  • Why most diets miss the mark when it comes to true and lasting health
  • The importance of proper digestion and how you can improve it
  • The difference between feeling truly energetic vs. stimulated (i.e. by coffee and sweets)
  • How to simplify your diet so that you can enjoy quick and healthy meals in a pinch
  • Important lifestyle practices to help you eat mindfully
  • Some of my favourite must-have foods to incorporate into your diet now

Leave this session feeling inspired and empowered around food!

To register or learn more please click here. Hope to see your beautiful smiling faces there!

In other news, take a look at this pretty pic I snapped when I was out for an afternoon stroll the other day. Now that spring is just a few weeks away I’m hopeful that more sun-drenched days like this one are just around the corner!

xo Elaine

 
 
Top photo via vegnews.com

The Return of the Green Smoothie

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I’ve always loved my green smoothies, but then it all changed.a few years ago when Breville entered my life.

Soon enough, my morning green smoothie was replaced with my morning green juice.

Even though I still enjoyed my green smoothie from time-to-time, I found that whenever I made myself a smoothie I opted for more of the fruit & avocado based combos sans the leafy greens since I was already getting a great deal through my juices, not to mention the large amounts I was consuming in my daily salads.

But…things changed again, as they so often do, and over the past few months I’ve had a strong desire to reintroduce more of these glowing green smoothies into my daily repertoire. Not as a replacement to my green juice but more of an accompaniment.

Here’s one of my favourite recipes below. I enjoyed this earlier today as a delicious post-yoga snack. It hit the spot perfectly and was just what I wanted!

Glorious “Glowing” Green Smoothie (Mango-Style)
1/2 cup of frozen mango (if using fresh mango add some ice cubes)
1 banana
4-5 leafs of kale de-stemmed
1 cup of pure water or coconut water
Blend until smooth.

If you want your green smoothie to glow bright green as pictured above, be sure to use lighter coloured fruits like mango, apple, pear, banana,etc. If you don’t mind it looking a bit swampy then feel free to add in those dark and delicious berries.

Another tip is to swap the banana for 1/2 an avocado to give it a little more density and some added healthy fats to boot!  I love using avocados in my smoothies as it makes them super creamy tasting. If you’re using avocado just be sure to pair it with a sweeter tasting fruit or use a hint of natural sweetener.

Now go get your glow-on!

xo Elaine

No Soup for You!

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Well…I suppose I could share with you;)

As I’m sitting here writing a post about soup, of course I can’t help but be reminded of the Soup Nazi from Seinfeld. Never, heard of the Soup Nazi? See the bottom of the post!

It seems I’ve been on a definite soup kick as of late. I suppose it’s been brought on by the chilly weather and my need for dishes that are both warming and nourishing. Plus I’ve always been a lover of soup in the winter.

In the past week or so I’ve made 3 big batches of soup. It started off with roasted cauliflower, followed by vegetable mung bean, and then on to my latest and greatest – sweet potato & lentil which I’ll share with you below.

All my soups are determined by what produce is in my kitchen at the moment. I always start with the biggest pot I have, add all my veggies and whatever else I choose to throw in such as beans and all the extras like garlic, spices, fresh & dried herbs, etc. I don’t really like store-bought broths and don’t really use them except on rare occasions. If you have the right seasonings on-hand there really isn’t a need for store-bought broths or bouillon cubes.

The great thing about making large batches of soup is that you can eat it for days – lunch, dinner, snacks, you name it! Last Saturday I made a huge pot of soup and that was my go-to for the whole weekend. If you live on your own and don’t think you will finish it all within 3 days or so, feel free to freeze serving size portions so you can grab them quickly for lunches.

When I make soups I don’t really measure anything but I included rough measurements below because I knew I would be sharing the recipe. Feel free to deviate! You can also substitute ingredients for whatever you have on-hand. If you’re using dried beans (which are preferable over canned) soak them overnight to reduce cooking time, otherwise add canned beans about half way through (rather than at the beginning) since they’ve already been cooked.

Sweet Potato & Lentil Soup

 

Ingredients
1 tbs of coconut oil
2 cloves of garlic minced
1 Spanish onion chopped
4-5 carrots diced
3-4 stalks of celery diced
1 large sweet potato peeled and chopped
1 ½ cups of green lentils (pre-soaked overnight and rinsed)
10 cups of pure water (This will vary on size of pot – leave a bit of room at top so soup doesn’t boil over!)
½ cup of chopped parsley
2 tsp of dried basil
½ – 1 tsp of sea salt
Feel free to add a few bay leaves or any other dried spices/herbs you have on-hand.

 

Instructions:
In a large pot add coconut oil and place over medium heat.
Add minced garlic and onion and sauté for 2 minutes.
Add 5 cups of water (or half the full amount you’ll be using) and add pre-soaked lentils, carrot, celery, and sweet potato.
As you bring to a boil slowly add the remaining 5 cups of water.
Add sea salt and dried basil (and any other dried spices/herbs you desire).
Boil for 5-10 minutes and reduce heat to a simmer.
Stir in fresh parsley and simmer for approx 30 minutes.
Serve and enjoy!

 

You’ll find that with homemade soup it always tastes even more flavourful the next day. All the more reason to make a big batch!

And now, I’ll leave you with this…

 

Have a great weekend – filled with lots of soup!

This is how I do it! (Acorn Squash)

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It’s been brought to my attention that I talk about squash a lot. I can’t deny this because it’s absolutely true! There’s probably not a nutrition consultation that goes by where I’m not telling one client or another about the deliciousness of winter squashes, including spaghetti, butternut and my latest fave – acorn squash. If you caught me on Breakfast Television (Toronto) on Monday, you would have even seen me with an acorn squash in hand spreading the love!

Why do I love these winter squashes? Put simply they are nourishing, satisfying, and starchy, making them the perfect replacement for grain.They also breakdown seamlessly in the body, making them a lot easier to digest than grain. In my opinion, most people could do with replacing much of their grain products like bread, pasta, rice and such with starchy veggies like winter squashes and sweet potatoes (another one of my absolute faves).

Never bought a squash before? You can usually find them right next to the potatoes or somewhere in that vicinity in most grocery stores. And if you’ve never prepared one before don’t be intimidated!

Seeing as I’m always promoting them, I figured I’d do a step-by-step pictorial to demonstrate just how easy they are to prepare.

On the menu tonight – acorn squash!

Instructions: How to Prepare an Acorn Squash

(These instructions can be used for almost any type of squash)

1. Cut squash in half using a sharp knife.

2. Removes seeds.

3. Place straight on oven rack face up OR if you have a roasting pan you can place the two halves face down.

Oven time varies but I find 30 to 40 minutes in a preheated oven at 375 degrees does the trick.

4. Remove from oven. Feel free to top with a little organic butter, sea salt and cinnamon as pictured below. Just scoop straight out with a spoon. No dish required!

The perfect comfort food for cool winter nights.

Enjoy!

xo Elaine

Happy New Year (and a warming recipe for chilly nights!)

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Need a little something to warm you up on cold winter nights? Look no further!

Recipe – Creamy Almond Milk Hot Chocolate
1 cup of unsweetened almond milk
1 heaping tbsp of unsweetened chocolate powder or raw cacao
Natural Sweetener of choice (i.e. 5-6 drops of stevia ,1 tsp of raw honey, or 1 heaping tsp of coconut sugar)
Optional: Spices (cayenne, nutmeg, cinnamon)

 

Instructions: Combine almond milk and chocolate powder in a saucepan and heat over low temperature. Once it comes to a low boil remove from heat and pour into a big mug. Add your natural sweetener of choice. Top with your favourite spices and enjoy!

 

All the best for a brand spanking new year!!

xo Elaine

Real Food Grocery Tips

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The countdown to 2012 is on! I wish everyone a wonderful night and an amazing new year filled with love, laughter and wild adventures:)

If you’re ready to start the year off on the right foot when it comes to nourishing your body and mind with the best foods then be sure to keep these “real food’ tips in your back pocket the next time you hit up the grocery store.

1. Shop the outer ring. This is where you’ll find most of the fresh food lurking. Ideally you want to be buying fresh food over packaged as much as possible. Eat fresh and pepper it with the other stuff when needed. Think fruits and veggies, whole grains, nuts, seeds, beans & legumes, and naturally raised animal foods.

2. Be a detective. Investigate what’s inside by reading the INGREDIENTS. Forget about the nutrition fact box – that should be secondary! In order to understand if the food item is healthy or not we have to know what it’s made up of.

3. Avoid items with long lists of unrecognizable ingredients. The fewer the ingredients the better! Avoid products that have artificial sweeteners, colours, flavours, preservatives, refined flour and sugar, and partially hydrogenated oils. If there is an ingredient you can’t pronounce then shelf it!

4. Beware of flashy claims. There are a lot of unhealthy food items hiding behind pretty packaging. Remember that the front of the label tells us what we want to hear (or at least what the marketing folks think we want to hear) i.e. “trans fat-free”, “good for your heart”, “sugar-free”, etc. The back of the packaging, i.e. the ingredient listing, tells us the true story. Also, keep in mind that the packaging screaming the loudest for our attention is oftentimes the one with questionable ingredients. Just flip it over and read for yourself!

Note: Trans fats are those unnatural, man-made fats linked to heart disease. If a product claims to be trans fat-free but has partially hydrogenated oils listed as an ingredient then the product contains trans fats. How can this be you ask? Well thanks to a food manufacturer loop-hole products that contain less than 0.5 grams of trans fats per serving can be listed as trans fat-free. The problem is that most serving sizes are so small you will probably eat triple the amount. Not to mention if you are eating these foods every day, those servings of trans fats will add up really quickly. If a product contains hydrogenated oils/fats you’re better off placing it back on the shelf.

5. Watch out for “fake” health products. Just because a snack is only 100 calories, low-fat or sugar-free doesn’t make it a healthy choice. Again these are usually the same food items with questionable ingredients. And remember, just because it’s found in the health aisle or health-food store doesn’t make it a healthy product. Do your detective work!

Here’s to an amazing year filled with REAL food!

xo Elaine

p.s. If you are around Jan 2nd tune in to Breakfast Television (Toronto). I’ll be on the live-eye throughout the morning doing a “Real Food” Kitchen Makeover!

Self Empowerment through the Holidays

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Here we are just a few short days away from Christmas. A joyous time of year, coupled with a handful of stress and chaos! Regardless if you’re celebrating or not, you can’t help but be affected by the hustle & bustle the season brings.

For some, the holidays can even bring up feelings of anxiety and worry around diet and food, and fear about gaining unwanted pounds. Holiday parties, communal dinners, and visits with family and friends certainly provide no shortage of opportunity to indulge – that’s for sure! And since this is a highly sensitized time for many people, oftentimes emotional eating can rear its ugly head. If any of this strikes a chord with you, I’d like you to consider the below.

What if you made a concerted effort to ensure that this year had a different outcome? What if you looked at the holidays as a way to challenge old programming and thought-patterns? What if this year you decided to stay true to yourself and your highest values? Could you visualize what kind of future that might look like?

Below I’ve listed a few tips that will help to keep you in your power throughout the holidays so that you can truly enjoy your time, and the company of those you love. Even if you are alone for the holidays, this will not be lost on you. For at the end of the day, it’s the relationship we have with ourselves that is the most important of all.

1) Mentally prepare like a ninja. If you suspect you’ll be entering into a challenging situation where you may fall prey to stressful triggers that can lead you to eat unfavourably, acknowledge those feelings by doing some mental preparation beforehand. Perhaps this means going out of your way to take a long hot soak in the tub, partake in a yoga class, do a short meditation, or go for a walk outside in the crisp fresh air – bundled up of course! If you enter situations that you perceive to be challenging from a state of centeredness and calm, you are less likely to fall prey to stressful triggers (i.e. family drama) that can lead you to emotionally overeat. Kowabunga to that!

2) Stay true to yourself. It can be all too easy to get caught up in the familiarity of old-patterns especially around the holiday. Perhaps there are certain things that you indulge in out of habit, rather than really truly enjoying or even wanting them. Maybe you feel pressure from family members to eat certain things that you know you would never consume otherwise. Never let yourself be bullied into eating things you don’t want to eat just because you’re worried about offending somebody else. It’s much better to indulge in something (even if it’s not healthy) because you truly enjoy it, not because you felt like you didn’t have a choice. Remember, you always have a choice!

3) Contribute. If the thought of going to someone else’s place for dinner fills you with anxiety and dread because you know there will be nothing there for you to eat and you don’t want to compromise on your values (which you shouldn’t!) then offer to contribute to the meal. Make a huge hearty salad that will impress the pants of everyone, and perhaps another veggie dish that you can be sure to have a large helping of as well. This way you can fill your plate with the stuff you brought while peppering it with the other viable options.

4) Keep it clean most of the day. A lot of holiday gatherings tend to happen later in the day around the dinner hour. If you can keep the rest of the day relatively clean and in order, there’s no reason why you can’t enjoy a few indulgences later.This means getting as much of the fresh stuff into your belly earlier in the day. Green juices & smoothies, fresh fruit and veggies, and big raw salads topped with avocado are some great examples. And don’t forget to hydrate with plenty of water too.

5) Choose your indulgences. The holidays come once a year and there are likely some holiday treats that you look forward to indulging in. When you’re presented with a full smorgasbord of options, decide what it is that you truly want. Using myself as an example, one holiday treat I really look forward to is homemade bread pudding – a recipe that was passed down from my grandma and was always a part of our Christmas dinner. I consider this a once a year indulgence and something I truly enjoy. So why shouldn’t I eat it?! See, I can feel great about my choice to indulge without feeling like I’ve “blown it” because I know I’m going to keep things in check for most of the day, i.e. having my big raw salad at lunch and filling my dinner plate with lots of veggies. If you can look at it from this perspective then you can feel perfectly fine about moderately indulging without any negative food-guilt. It’s all about context!

6) Change your story. We all have ideas about the way things are and ought to be. Most of the time they are just stories that we repeatedly tell ourselves. Sometimes all it takes is a little mental switch to completely change our outlook on things. Here’s an example. You’re dreading going to your cousin Mary’s Christmas party because she’s always nagging and questioning you about your choices to be vegetarian. Before the party you’re thinking to yourself, “Ugh, Mary needs to mind her own business. She is only concerned about my diet because she secretly wishes she could be vegetarian too but knows she would never be able to give up her beloved steak”. Rather, try saying  “Mary is interested in my diet because she is genuinely curious about my life and secretly intrigued by my food choices”.

See how easily you can change the story?! Regardless of it being true or not it will still allow you to enter the situation with a different mindset, and any remarks from cousin Mary will likely roll right off your shoulder. You’ll be less reactive to her comments because now you can see where her “true” intentions are coming from. Also, without your preoccupied negative feelings toward her, you might actually enjoy your time spent together and allow for a deeper connection to be developed. When all is said and done though, what matters most is that cousin Mary no longer leaves you feeling disempowered. Change the story you are telling yourself to bring about the outcome you desire!

Always remember that every challenging situation we are faced with is an opportunity for self-growth – the best gift of all!

xo Elaine

Feel-Good Holiday Gift Guide ($30 and under)

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Here we are full-swing into the hustle and bustle of December and just eleven short days away from Christmas!

I’m sure many of you have finished your holiday shopping already, but if you’re like me at all and haven’t quite started, below I’ve listed my top picks under $30.

These are all gifts you can feel great about giving AND receiving, should you be so lucky!

1. Passport to Prana

Give the gift of a yoga! This pass gets you one free class at each participating studio within your selected region. Considering the price of drop-in classes at most studios, the card basically pays for itself after you use it twice. The 2011 passport is still available and doesn’t expire for a full year after you activate it. Check out their website to see if there are participating studios near you. In Canada the prices are either $20 or $30 depending on your location.

2. Kidskonserve Insulated Stainless-Steel Thermos 

If you find yourself stuck in a sandwich-rut when it comes to packing lunches look no further. This eco-friendly BPA-free container is great for kids AND adults!

These little gems allow you to pack healthy soups, stews and chilis with no microwaving required. Simply heat the contents on the stove-top in the morning before leaving for work or school, place in the thermos and go! Most stores I’ve seen these in retail around $24.99.

The next three gift  ideas come from by favourite teashop – DavidsTea.

3. The Bubble Tea Set 

Because sometimes you want to have your friends over for tea! I own one of the larger teapots and I use it all the time. Sometimes I’ll brew myself a full pot and just sip away all afternoon while I’m working from home. This teapot holds 24oz and is available as a set ($29.50) or stand-alone ($24.50).

4. Winter Tea Collection or the Wellness Tea Collection from DavidsTea. 

Five delicious blends included in each! Retail: $25.50 each.

5. Noble Glass Travel Thermos 

Any tea-lover is guaranteed to love this gift! Easily drink your loose-leaf tea on-the-go sans tea-bag and without swallowing tea leafs! This chic glass thermos is complete with a lovely bamboo lid.

Davidstea has come out with their own updated version of a similar model they used to carry that was so popular they couldn’t keep it in stock. It only makes sense that they would come out with their own version. I’m sure this one will fly off the shelf as well!

Note: Don’t be surprised if you get a few sideways glances from on-lookers while you’re drinking your tea. Whenever I used to drink from my older model my co-workers at the time would question its contents claiming it looked like swamp water. Yum! Retail: $29.50.

6. Glass Bottles from lifefactory 

These are especially great for fresh-pressed juices and smoothies that you can take out the door in the morning and sip en route to work. Drinking out of glass tastes so much cleaner and you don’t have to worry about the after-taste you get from plastic containers. Its silicone sleeve ensures it won’t crack if you accidently bump it or drop it, plus it’s BPA-free. Available in different sizes and styles including baby bottles! Check out their distribution partner Soko Distribution for a list of retailers in Canada.

7. Glass reusable straws from strawesome

Because sometimes it’s nice to sip your smoothie (or fresh-pressed juice) with a straw! You can also avoid those blueberry-stained lips! Available in all different styles. Check out their website for pricing and retailers.