{VIDEO} What Your Serving Size Should Look Like!

Trust me, I am guilty of portion control myself.  I blame it on my Polish genes that I can consume as much food as I do (seconds are a welcomed option)!  Even though I do eat primarily plant-based, I still do have to watch more portions.  In fact, when I do over-consume, I feel heavier the next day and not as alert.

 

Enjoy this video courtesy of BuzzFeed.

 

 

 

ELB's Top 5 Superfoods

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What are superfoods?  Superfoods offer extraordinary health benefits and are typically whole, plant-based foods that contain various vitamins, minerals and antioxidants in high quantities. Super foods are known for reducing and preventing various illnesses, detoxifying and full of anti-aging properties.

Below are my five favorite superfoods that I incorporate in my life on a daily basis.


Superfood #1: Green Tea
Green tea's antioxidants, called catechins, search and hunt for free radicals in your body which can damage DNA and contribute to illnesses such as cancer. In addition, Green Tea has been proven to reduce cholesterol which can contribute to the leading cause of death in North America, heart desease.  And guess what?  It also helps to reduce weight but that needs to combined with healthy eating and a complementary exercise program.

Where to find it: all grocery stores supply green tea.  It is relatively inexpensive and can be found under commercial brands such as Tetley. Asian supermarkets will provide a wide variety of selections which I prefer as they tend to be prepared authentically.
How to use it: sip it hot or cold.


Superfood #2: Spirulina
Called the world's best super food, this blue-green Algae is the world's highest source of complete protein.  Spirulina is so nutrient dense that you could survive on just it and water alone. In addition to holding 60-70% protein, it has all 8 essential amino acids and 10 non-essential ones that support good health.   Other benefits include: Omega fatty acids and B12's, highly digestible, protects the immune system, aids in mineral absorption and reduces cholesterol. 

Where to find it: most specialty health food stores will supply Spirulina in both a powdered and pill form.  It may be found more commercial pharmacy stores now but can be relatively expensive if the selection is limited.
How to use it: in powdered form, it can be mixed with water or blended in a smoothie.  The pill form, naturally, is swallowed.


Superfood #3: Chlorella
This sea vegetable is rich in nutrients drawn in from the ocean and sun.  They help to remove heavy metals, detoxify the body, provide numerous trace minerals, regulate cholesterol, and decrease the risk of cancer. It also cleanses the blood, optimizes oxygen into the blood, and alkalizes the body which is pivotal in disease prevention.

Where to find it: very similar to Spirulina (although more expensive), Chlorella is found in speciality health food stores in both a powdered and pill form. 
How to use it: in powdered form, it can be mixed with water or blended in a smoothie. The pill form naturally, is swallowed.

*Note: for both Spirulina and Chlorella, you can find green supplement powders, such as Amazing Grass that will provide you with these super greens.


Superfood #4: Raw Cacao
This is one of my favorite ingredients. Most people know cacao from chocolate although it is not the same as the baking Cacao as this product is highly processed. Raw Cacao is the highest antioxidant food in the world. It is now known to be the number one longevity food in the world, with 15 times the antioxidants of wild blueberries. It is super heart healthy, a natural source of magnesium, the highest natural source of iron, manganese, and chromium of any major food group. It is also a tremendous source of phosphorus, zinc, and copper.

Where to find it: cacao can be found in various forms: powder, nibs, and whole bean and is in most natural food stores.
How to use it: it can be used in baking and is ideal in raw foods.

Here are two of my favourite recipes:

Raw Chocolate Cashew Butter

Chocolate Love Smoothie


Superfood #5: Hemp Seeds
With exception to Chlorella and Spirulina, Hemp seeds are the nature's richest source of plant-based protein. They are full of essential fatty acids, minerals, essential amino acids, Omega's 3-6-9, fiber, and Vitamin E.


Where to find it: Most grocery and health food stores will sell hemp seeds.
How to use it: Anywhere! Blend it in a smoothie, throw on top of cereal or a salad, and you can make your own hemp seed milk: 

Here is my recipe for nut milk below (just replace the almonds for hemp seeds and no need to soak the seeds in advance:

Nut Milk Recipe


If you are interested in the long term benefits of superfoods, I recommend any of David Wolfe's books.  You can find David Wolfe's website here.

I would love to know your favorite superfoods.  Comment below and let me know. Or, head over to my Facebook and Twitter page and comment there.

5 Ways to Turn Around a S*#t attitude!

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Let's be honest.  It's not easy keeping up with a positive attitude day in and day out especially if you are naturally inclined to be the positive one. I know from personal experience that it can be MUCH easier to stay negative about something/someone/some instance, than it is to change your perspective into something more positive. However, the rewards of living optimistically are so vast, it is worth all the work. I promise!

Here is what I do to get out of a rut:


Get outside and move!
It has been proven that humans are inherently tied to nature and our connections with the natural world are essential to ensuring long-term physical, mental health, and productivity.  The fresh air and vitamin D alone will help. Get outside and get moving!


Write it down.
For those of you who are not into verbally communicating your negative thoughts, many find it helpful to write it down. 

First, write down what happened like: "what really p*ssed me off today was when my co-worker ran to the boss about something that I did wrong.  She is such a brown-noser".

Then, why did it upset you: like "it p*ssed me off as she could have just come to me first.  I can understand if she told me the first time and I kept on doing it, then she would have every right to complain".

Now, what are your options to resolving it?  My take is two ways.  Option 1: address it with the co-worker.  Or, option 2: leave it but try to understand it in the first place.  Maybe your coworker needs to feel validated by your boss by feeding her tid bits of information, relevant or not.  YOU are probably the complete opposite and are very self-assured (most days).


Do a life review
A what review? A life review.  It is the process of taking stock of your life in the moment.  We are often fixated about something that is missing in our lives and when we are not achieving what we think we should, we often become dismayed and bitter as a result.

As part of the process, you ask yourself one or all of the five following questions:

~ who am I?
~ what are my beliefs?
~ what do I love about myself and what do I want to change?
~ what can I change and what do I need to accept?
~ do my actions align with my beliefs?

Sometimes getting clear about your life in that moment may show you how great things really are or present steps on how to get there.  Read more about this process here.


Try an affirmation.
I know, it's so airy-fairy. But, I lot of the crap we tell ourselves can actually change our perception in that moment, day, or your overall life.  Repeating a mantra or an affirmation has been proven to change brain function thus changing your mood or attitude.  For example, if you are known for negative self-talk try "I let go of negative thoughts and feelings about myself".  My personal favourite is "I will live an abundant life".  Good one, right?


A positive attitude is a choice
It is a choice you make.  Happiness is a choice you make. The most positive people in my life have been my father and my husband.  Both of them wake up every morning with a healthy perspective on life and their day.  The most rewarding thing is that positive attitude attracts greatness to you ~ people and opportunities ~ and brings about a level of resiliency when faced with the challenges of life.

Please share your thoughts below. What do you do to get yourself out of a rut?

Coconut Lemon Cake (GF, V)

I went a little mad over the weekend and made a cake which is something I do very rarely. This cake is delicious!  It is a moist and light cake even though it is vegan and gluten-free.  I made a big adjustment to this recipe by removing the frosting but if you can find the original recipe below.

cake ingredients

• 2 cups Bob's Red Mill Gluten-free Baking Flour
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon xanthan gum
• 1/4 teaspoon fine sea salt
• 3/4 cup Coconut Milk (I used the full fat version)
• 1/2 cup organic raw cane sugar
• 1/2 cup coconut oil
• 3/4 cup apple sauce
• 1 cup unsweetened coconut flakes
• 2 tablespoons freshly squeezed lemon juice
• 2 tablespoons lemon zest

.
directions:
~ Prepare 1 round baking pan(s) by greasing the sides and fitting in a parchment paper disk(s). Set aside. Preheat oven to 350F.
~ In a large bowl, sift all the dry flour ingredients, whisk together to combine well and set aside.
~ In a small pot, melt the coconut oil ensuring that it is slowly warmed and not hot.
~ Add in the sugar and and mix to allow the sugar to melt.
~ Add in milk, apple sauce and stir to combine.
~ Pour the wet mixture into a baking mixer or you can do this free-hand.
~ Pour into the dry ingredient bowl and mix well to combine all the ingredients well ensuring the batter is nice and smooth.
~ Fold in the coconut flakes lemon juice and lemon zest and give the mixture a final stir.
~ Pour out the batter evenly into the baking pan and bake in a preheated oven at 350F for about 20-25 minutes.
~ Insert toothpick in the centre to check for doneness when the tops look golden and set on top.
~ Let the cake rest for 10 minutes.  Then pour the coconut glaze over the cake.

coconut glaze ingredients
~ 1 cup coconut milk
~ 1/4 cup cane sugar
~ juice of 1/2 a lemon

directions:
~ Place all ingredients in a sauce pan and set to med-high heat.
~ Simmer for about 12 minutes or until sauce thickens and reduces.
~ Let cool slightly before pouring over cake.


This recipe was adapted from Lifologia website.

ELB's Top Five Favourite Products

Tru Roots Germinated Brown Rice (organic)
By now we all know that brown rice is a better choice to white. It contains more fiber allowing the body to process it at a slower rate which keeps you fuller longer and it doesn't spike your insulin levels.  Germinated brown rice is much more nutrient dense as it contains a high percentage of B-vitamins.  In addition, it cooks quicker, and if you have digestive issues, germinated rice is easier to digest.  And, by the way, Tru Roots Ancient Grains Penne is the BEST dried, gluten-free, quinoa-based pasta on the market. 





Lundberg Toasted Brown Rice Couscous
I tried this product about a year ago and I wasn't exactly a fan. The product came out a little gummy for me. But, one of my foodie friends, who happens to eat gluten-free, loves it and can't imagine why I don't share in her opinion. I retried the product and it turned out great - light and fluffy, the way couscous was meant to be. The trick for me was to under cook the product a couple of minutes, turn the heat off with the lid on, leave it alone and fluff when ready. It also makes a LARGE quantity which will be valuable for families or for planning weekday lunches like may self.





La Tourangelle Roasted Almond Oil
This is a bit of an extravagant purchase. However, my local supermarket had the Roasted Almond Oil on special so I decided a purchase was warranted. This artisan oil is excellent in a salad or over grilled vegetables and is best used with delicate foods. Keep in mind, a little goes a long way as it is high in fat but full of flavour.





Indian Life Coconut Cashew Curry
It is hard to find a good jarred Indian curry.  I enjoy making my own but sometimes when you are craving something spicy and creamy, like a curry, you want the convenience of a jarred product.  This is it!  It is full of flavour, spicy and it is heart healthy as it is an all-vegan (dairy free) product.  The creaminess comes from coconut milk and cashews.  Indian Life is found in most supermarkets and I found mine at Whole Foods.



Phillip Adam Apple Cider Vinegar Shampoo
Isn't Apple Cider Vinegar for salad - that's what you're thinking, right?  There are tremendous health benefits with ACV - it is detoxifying, clarifying and alkalizing.  I actually dilute ACV with water and use it as a facial toner.  My friend recommended this product to me and after my first use, my hair was squeaky clean and tremendously soft.  In fact, my hair hasn't been this soft and healthy in some time.  I also love the fact that it is a local, Canadian product and uses natural botanical extracts and essential oils.  The ingredients are biodegradable, and are free of any irritants.

What are your favorites? Comment below and let me know. Or, head over to my Facebook and Twitter page and comment there.

Where Have You Stretched Yourself Lately?

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Odd question, I know.  In fact, I am not going to talk about stretching in the physical sense at all.  I recently read this amazing article from "The Daily Love" Blog.  I have been religiously reading these motivating and thought-provoking articles that get conveniently sent to my inbox on a daily basis.  It is part of my morning ritual to read this blog daily. 

According to The Daily Love, stretching means "taking consistent action that is just outside your comfort zone".  But, why is this important?  Stretching, or making sometimes difficult decisions in your life expands your ability to grow.  That may be in your career, relationships, diet, fitness, personal growth or all of the above.

How have I stretched?

I stretched and at a young age, left the comfort of my home and began to travel.  Independence and trusting intuition prevailed.

I stretched to quit a job that was unfulfilling, took some time off and realigned myself with my true passions.  In fact, I am about to make another pivotal change in 2014 (stay tuned).

I stretched to end friendships this year that were unsupportive to my life and aspirations. It was difficult but since then, it a wonder that new and positive people have entered my life.

Known as a fairly private person, I stretched to start this blog about health and wellness.  It didn't hurt as bad as I thought, and now I have a Facebook and Twitter page to promote even more benefits of living a balanced and healthy lifestyle.

My interests in health and wellness have always been embedded in my life.  During a recent trip to California, I decided to enroll in a Holistic Registered Nutritionist program. I start sometime in May.


Stretching - taking risks or making difficult decisions - helps to elevate your resilience to adversity, fine tune your ability to trust your intuition and it just allows you to grow into an even more amazing human being.

How have you stretched yourself in your life?  Comment below and let me know.  Or, head over to my Facebook and Twitter page and let me know what you think.

Spring-inspired Quinoa Salad

This Spring-inspired salad incorporates in season asparagus and sweet green peas.  I have also taken the opportunity to add a few of my favourite superfoods ~ ginger, lemon, and black sesame seeds, all of which are cleansing foods and aid in healthy digestion. 

The trick to retaining this salad for days is to omit the salt in this dish.  Feel free to season the quinoa while cooking.  Enjoy!


Ingredients
1 cup of cooked organic Quinoa, cooled
1 cup of sweet green peas
1 cup of cooked asparagus (al dente...still a little crispness to it)
1/2 cup of seeded and chopped cucumber
1/2 cup of lightly toasted nuts (ie. pumpkin, almond or pistachios are a nice choice)
1/4 cub of black sesame seeds
1/4 of chopped mint
1 T of grated ginger
1 lemon, juiced
2 T of extra-virgin olive oil

Directions
- in a large bowl, toss the quinoa, vegetables, sesame seeds and nuts together.  Once incorporated, add chopped mint, ginger, lemon and olive oil and give a final toss.

Great Tip: I store this salad in individual glass jars.  On the top layer of the jar, I add a chopped green salad and close the lid.  Not only does it look nice, it helps to retain the freshness of the salad so it will hold for several days.

16 Easy Ways to Reduce Waste at Home

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Here are my tips and tricks to reduce waste and get more out of your hard-earned dollars.  Some of these do take a little planning ahead but with a little foresight and practice, it will become second nature.

1. Plan ahead.  Especially with children, planning your menu for the week will reduce over-shopping in the grocery store.  If you are trying to live a healthy lifestyle, planning ahead also helps to avoid buying junk!  There are loads of meal planning programs on line particularly geared for families.

2. Cook in bulk and freeze.  If you have made too much for dinner, depending on the item, most can be frozen for a later date.  Or, what I do is freeze into individual containers that can be heated up at work or at home.

3. Freeze stale bread and then turned into bread crumbs or stuffing in the future.

4. Store bananas away from other fruits.  They ripen much quicker around other fruits.

5. Wash lettuce and wrap in a dry towel to absorb moisture.  This will help it last longer.

6. Line the bottom of your vegetable drawer with a dry towel.  Moisture reduces the lifespan of most vegetables and the towel helps to absorb the moisture.

7. Use vegetable trimmings (ie. asparagus and broccoli stalks) for a vegetable stock.  Short on time? Pop them in the freezer for later.

8. Turn leftover raw vegetables into a soup or juice them! Bonus Tip: I used to throw away broccoli stems. But, the stems are amazing in juice as they are quite sweet and hold a lot of water. You can also trim the tough skin and they are great to eat raw or throw in a stir fry.

9. Freeze leftover herbs by mincing them up, mixing with olive oil and storing them into ice cube containers.  This can also be done with leftover wine (can you imagine?).

10. Freeze leftover wine, lemon and lime into ice cube trays.  These can be tossed into a soup, sauce or dressing at the last minute.

11. Coffee grounds can be used as a facial or body scrub. For moisture in the winter, add coconut oil to it.

12. Use the nut grounds from almond milk as a facial scrub or add to your homemade granola recipe.

13. Green tea bags can be re steeped into water and used as a anti-aging facial toner.

14. Compost!  However, this may not be possible for some who live in smaller apartments.

15. Avid juicer and want to get the most out of the green love?  Once you have made your juice, take the pulp and press it through the juicer again.  You'll be surprised  how much more you can get out of it.  Another trick, if you don't do so already, is to run filtered water through the machine.

16. Leftover roasted or grilled vegetables from dinner can be easily made into a soup.  Add a little curry powder and coconut milk and you will end up with a Thai-inspired meal option.

Saucy, Cheesy, Spicy Baked Pasta with Roasted Veg

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This is an adapted recipe from the website Coming Home to Roost.  In the search of comfort food over the Easter long weekend, I got myself in a little cooking trouble making this recipe, some gluten-free cookies that didn't turn out so well and an amazing gluten-free coconut, lemon cake (both vegan, ofcourse) that I will post later.

This recipe makes the most creamy cheese sauce I have ever made.  I adapted it by making my own tomato sauce and instead of using liquid smoke, I added Pepper Jack Daiya Cheese. 

ingredients for the creamy spicy cheese sauce
3 tbs non-dairy butter (ie. Earth Balance)
3 tbs gluten-free flour (I used arrowroot powder)
2 cups non-dairy milk
1/2 cup nutritional yeast
1/4 tsp nutmeg
1 tsp apple cider vinegar
2 tsp onion powder
1 tsp smoked paprika
1 tsp lemon juice
2 tbs dijon mustard (i used smoky dijon, yum!)
1 tsp pepper
I package of Daiya Pepper Jack cheese shreds

directions
~ in a medium stock pot, melt the butter and flour together over medium heat, whisking until bubbly and well combined.
~ pour in the milk and whisk to combine and while waiting to boil, add all of the remaining ingredients with exception for the cheese.
~ whisk cuntil mixture begins to boil and and start to thicken
~ remove from heat and whisk in the daiya mozzarella cheese until melted.

ingredients for baked pasta with roasted vegetables2 peppers
2 small zucchini
1 cup mushrooms
3/4 cup of cauliflower
1/3 cup oil
1 tsp salt
1 tsp pepper
1 tbs herbs of choice (I used italian seasoning)
1 pound of gluten pasta (undercooked for at least 1/2 the amount than cooking instructions indicate)
2 cups marinara sauce
one batch of creamy smoked cheeze sauce (recipe above)

directions
~ preheat oven to 450°F
~ chop all the vegtables ensuring that they are similar in size
~ toss with the oil, salt, pepper and herbs
~ roast on a large baking sheet until tender which should take about 15 minutes
~ while the veggies are roasting, make the creamy spicy cheese sauce and set aside
~ also at the same time, bring a large pot of salted water to a boil over high heat, add the pasta and cook for about half as long as the package directs you to.  Drain and set aside.
~ in a large bowl or pan, toss the roasted veggies with the pasta, marinara sauce, creamy spicy cheese sauce.
~ pour into a large baking dish and bake until the top is golden brown, about 25-30 minutes.

* As this was a large batch and I wasn't feeding a family, I mixed a one-person portion for myself.  I cooled and store the pasta, sauce and vegetables for my husband and future meals.  Personally, these types of dishes don't always re-heat well.

My 6 Favourite Pre-workout Snacks

This is a small list of my standby snacks for pre-workout fuel. In most cases, they are also beneficial for post-workout repair. I am cautious eating food with too much sugar (ie. carbs) and prefer something higher in protein for muscle repair and build. A smoothie loaded with plant-based protein (see below) is a good alternative if, like me, you avoid blending with too much sugary fruits.

Fresh-pressed Juices
I don't typically like to put too much fruit in my juices.  However, for pre-workout fuel, the antioxidants, minerals and natural sugars from fruit will give you the boost you need in a workout.  A combination of berries, citrus fruits, leafy greens, and carrots should be a good blend.

Smoothie
This is a definite choice for me in the morning before yoga as it is easy to digest in the morning.  In fact, I drink half before class and half after to provide my body with protein to repair and build muscle.  Here's my favourite blend:

Chocolate LOVE Smoothie
1/2 frozen banana (*you can use a whole banana but I prefer low sugar smoothies)
1/2 avocado or 1 small avocado OR 2 TBSP organic, cold-pressed, virgin Coconut Oil
1/2 cup almond or coconut milk or mixture of both
3/4 cup filtered water
1 scoop raw cacao
1 scoop Amazing Grass raw superfood greens
1/2 tsp stevia

Directions: blend baby!  I also pop it in the freezer while I get ready so it is still cold after yoga.

 
Nut Butter and Brown Rice Cracker
Choose any nut butter (almond, peanut, sunflower) and spread on top of a non-fried, brown rice cracker.  It is a great combo of carbs and protein but limit yourself to one or two at the most.

Energy Bars
You have to be careful with energy bars as they can be either high in artificial sugars or high in fat or both.  I like to find something that has a balance of carbohydrates, fats and if you are lucky, plant-based greens.  I happen to love these bite-sized raw pistachio cookies from my blog. 

Stuffed Dates with Almond Butter
It's as easy as it sounds. Take a date and stuff some almond butter (crunchy is best) in it's little crevasse. Store them in the fridge and pop a couple in your mouth as needed.

Nut and Fruit Mix
I make my own trail mix and trust me, it is easy to make and will save money you in the long run.  If you are looking for a quick, light snack before exercising, this is your thing. 

Here's my favourite combination:

1 cup raw cashews (sprouted*)
1 cup raw almonds (sprouted*)
1 cup raw pistachios (sprouted*)
1 cup raw walnuts (sprouted*)
1 cup raw pumpkin and/or sunflower seeds (sprouted*)
1 cup dates, chopped
1 cup goji berries
1 tsp (or more) of Bragg's Amino Acids (for flavouring)

* ideally, all raw nuts should be sprouted and dehydrated. This activates the nutrients in the nuts and makes them easier to digest.

I lightly toast the nuts in the oven for a 10 minutes in a 350 degree oven. 
Once out of the oven, I toss in the Bragg's and pop into the oven for an additional 5 minutes to dry.
When they are done, I mix them with the dates and goji berries.