Ditch the Fad Diets: Learn to Eat Mindfully

These days, diets seem to be a huge part of what we talk about. This person looks so amazing, that celebrity tried this new diet and dropped 20 pounds, this new program will get you weight loss results lightning fast…and it goes on. Sound familiar? Whether it’s in magazines on supermarket shelves, conversations with friends, or our time spent on Pinterest, Instagram, and other social media outlets, we constantly see and hear about what people are doing to manage their weight. It can feel like information overload as we try to sort through all the advice and testimonials that are out there. And as we try this or that method to lose those pesky pounds, we can easily get swept away in the strict rules and eating constraints of various programs and plans that promise rapid results. We begin to feel overwhelmed and discouraged, like we’re not good enough. And that is so heart breaking because that is not at all what eating is supposed to be like.

My Favourite Green Smoothie

The green smoothie craze has been a trend that I can definitely get behind. It’s such a great way to squeeze more vegetables into your day without much effort, and it’s especially great if you’re the kind of person who isn’t the biggest fan of vegetables (even though I hope you learn to love them!). It’s a busy girls best friend, keeping you well nourished and full of energy on the go.

Infused Water

Earlier this week I posted about water and the science behind the intake recommendations. While staying hydrated is super important, sometimes drinking water can get boring. You want to avoid the added sugar and salt that can be lurking in juices and sodas, but you can’t handle gulping down another glass of the plain stuff. Sound familiar?

Water: Are you Drinking Enough?

Water. It’s essential for life. The average adult body is approximately 55-60% water! But WHY is it so important? Not only does body water play a role in maintaining your internal body temperature, but it also plays an essential role in transporting nutrients and removing waste within your body to support optimal health. We lose water throughout the day, so it is important to ensure we make up for those losses by taking in more water.

Protein Pancakes

I love pancakes. And maybe I’m still in stampede withdrawal but I’ve had a mad craving for pancakes lately. While pancakes have always been one of my favourite breakfasts, reminding me of Saturday morning family time, they don’t offer a lot as far as nutritional value. They aren’t a breakfast that has a lot of staying powder.

Over the last couple of years, I’ve experimented with various “protein pancake” recipes so that I can enjoy my favourite breakfast food while benefiting from a meal that has a more ideal nutritional breakdown. I’ve decided I’m not a fan of the recipes that incorporate protein powder, as I don’t like the somewhat chalky taste they cause. Then I stumbled across protein pancake recipes that used Greek yogurt for that added protein content, and incorporated chia seeds and flax seeds for that added fibre to keep me full and avoid crashes from blood sugar spikes!

Below, I share my current favourite protein pancake recipe. Say no to blood sugar spikes and hello to indulging in your favourite breakfast foods that are still going to align with your nutrition goals. My favourite part about this recipe? The chia seeds and flax seeds together provide 6 grams of dietary fibre and are a way to jumpstart your fibre intake for the day, getting you closer to meeting your daily dietary fibre recommendation of 25-38 g per day. Adequate fibre intake can promote heart health by binding to cholesterol and preventing it from being reabsorbed in the body, thus reducing blood cholesterol levels. Talk about a satisfying breakfast.

Overnight Oats

This past week and a bit has been absolutely insane. I’m talking about leaving the house at 8 a.m., getting home at 10 p.m., and falling into bed. That being said, I always find busy days so energizing. Moving from work to volunteering to time well spent with friends always leaves me feeling blissful and blessed.

Busy days mean there may be minimal time to focus on proper nutrition and meal times might be all over the place. To make sure I can get a jump start on fueling my body for the day ahead, I always make sure I have a good breakfast full of protein and fibre that will give me lots of energy as I head out to tackle my to-do lists. If you’re the kind of person who stays in bed until the last possible second in the morning, then these overnight oats are for you. Depending on what toppings you choose to add, this meal requires little to no prep time in the morning, making it a great breakfast to grab as you head out the door. Take five minutes the night before to put your breakfast together, and then savour those extra five minutes in your cozy bed the next morning.

Grow Your Own Herb Garden

I don’t have a green thumb. I’ve managed to kill a cactus before. So then why was I determined to start my own herb garden? Because as much as I am not a fan of gardening, I am a huge fan of saving money – buying 4 seedlings cost $12.00. Seedlings are the young plant that has been grown straight from the seed rather than a cutting of another plant.  The initial growth period of plants from their seeds can be the most difficult, so buying your herbs as seedlings takes a lot of the guesswork out of growing.  These seedlings – provided that they survive under my care – will save me money in the long run compared to buying fresh spices repeatedly from the grocery store. One stem of rosemary packaged from the store is usually $4.00; more than the cost of the entire plant!

Savings aside, the major upside to growing your own herbs is the fresh, natural flavour they add to dishes and drinks. Dried herbs just cannot compare.