Category: Health & Wellness

AIP Friendly Coconut Blueberry Smoothie (plus my Hashimotos update)

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This delicious Coconut-Blueberry Smoothie is great for anyone following an autoimmune Paleo protocol. If you’re unfamiliar with the autoimmune paleo diet, I suggest finding out more info by clicking here.

The AIP diet removes all of the top common inflammatory food triggers that could stimulate a potential autoimmune response in the body. 

Most foods eliminated in an AIP protocol include: eggs. all nuts and seeds, nightshade veggies and herbs, all grains, beans and legumes, dairy and gluten. 

Listen, I know what you’re thinking. What’s left to eat?

First off, eliminating these foods isn’t something you need to do for LIFE. It’s temporary. As you work to heal your gut, lower your immune antibodies and support hormonal health, these foods CAN be reintroduced – in the right time. 

The truth is, I don’t eat grains, beans or gluten anyways, so aside from the eggs and nuts and seeds, the protocol wasn’t so hard for me to follow to begin with. 

I’ve now added eggs and nuts and seeds back into my diet, but I have them sparingly. 

Having autoimmune hashimotos, it was necessary that I take my diet and health up a mother level to get to a place of healing, and that’s where AIP came in. 

My diet consists of fruits, vegetables, fish, seafood, meat and poultry. And trust me – there’s still room for treats and indulgences! In fact, I’ve been eating more fruit in the past 2 months than I have all year. Mainly because it was summer and it also helps with any sweet cravings.

My freezer is loaded with tons of wild blueberries that I picked up from the farmers market this summer – gotta put them to good use! I’m pretty obsessed with these delicious blue gems. They are just so good!

In case you’re unaware about hashimotos and my initial diagnosis, you can click here to read more about it. My antibodies were initially quite high (at 600) and my reverse T3 was high as well (at 25).

The good news is that my thyroid antibodies have come down as well as my reverse T3! Woohoo! Which means my nutrition/supplement/lifestyle protocols that I’ve been implementing in the past 3 months are working!

So whether you have autoimmunity or not, you’ll love this delicious healing smoothie that is loaded with antioxidants, healthy hormone balancing fats and beautifying collagen powder. 

Enjoy 🙂

AIP Friendly Coconut Blueberry Smoothie
Serves 1
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Ingredients
  1. 2 cups coconut milk
  2. 1/4 cup wild blueberries (fresh or frozen)
  3. 1 scoop Collagen powder
  4. 1 tbsp coconut butter
  5. 1/4 banana
  6. 1 tsp cinnamon
Instructions
  1. Place all ingredients into a blender. Blend and serve.
Holistic Wellness https://holisticwellness.ca/
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DIY All Natural Bronzer

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The sun is finally shining here in Toronto and the weather is getting hot (it’s about time!).

That means I’m pulling out my summer clothes, throwing my hair up and getting my summer beauty essentials ready. This means using a little bit of bronzer. 

I don’t normally wear bronzer throughout the year (unless I’m off to a video shoot and have a fabulous make up artist apply it for me), but in the summer time, it’s the perfect time to add a little extra glow and colour to my cheeks. 

But… as you know, I’m quite particular with my beauty care products and I won’t just settle for any product. It’s got to be clean, natural, free of parabens, fragrances and EDC (endocrine disrupting chemicals). 

Remember, what goes ON the skin goes IN, and although our bodies are very miraculous and smart and can filter through toxins and not 100% of everything gets into the skin, A LOT of it does and A LOT of it is dangerous, carcinogenic and can have a negative impact on our health and hormones. 

—> CLICK HERE TO GET YOUR [thrive_2step id=’6246′]DIY BEAUTY SECRETS [/thrive_2step]GUIDE FREE! <—

There was a time when I bought all my beauty care and skin care products from the drug store. As a young girl I could spend hours looking through all the makeup, glosses, hair products, scrubs and everything in between. 

Be sure to check out the safety of your beauty care products on the Environmental Working Group (EWG)’s Skin Deep database.

In my CleanBeautyU online program, I’ve recorded 10 simple DIY beauty care recipe videos. I’ll be teaching you how to make your own anti-aging facial oil, scrubs, whitening toothpastes, mouthwash, face masks, hair masks and so much more! Plus, you’ll have access to 6 CleanBeautyU Modules where I dive into all things gut health, detoxification, facial care, body care, hair care and dental health so you know EXACTLY what to do to heal your most pressing skin issues! Click here to learn more about this amazing program. 

In the meantime, get yourself in the kitchen and grab these “baking” essentials to make this simple and chemical free DIY All Natural Bronzer. 

Here are the highlight ingredients of this DIY Bronzer recipe:

Cinnamon – provides a gorgeous glow
Cacao – the real star of the show, this ingredient adds depth and darkness to your bronzer. Use as much or as little, depending on the shade that is right for you
Nutmeg – this ingredient is optional, but is does give the bronzer a really nice sun-kissed colour
Arrowroot, tapioca or powdered sugar – helps to lighten the bronzer overall. Use more or less depending on the colour that is right for you. 

DIY All Natural Bronzer
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Ingredients
  1. 1 tbsp cinnamon powder
  2. 1 tsp cacao powder
  3. 1 tsp nutmeg powder (optional)
  4. 2 tsp arrowroot or tapicoa powder (or use organic powdered sugar)
Instructions
  1. Adjust the levels of ingredients to your shade and mix together in a small bowl.
  2. Be sure to break up any clumps until it’s smooth.
  3. Place the powder into a clean, empty compact and pack it in firmly.
  4. Use an all natural bristle blush brush, swipe on your bronzer and viola!
Notes
  1. *Note - use the best, most natural (organic preferably) ingredients when making this bronzer. The 2 most important ingredients are the cinnamon and cacao powder (or cocoa powder), which will give your skin that gorgeous glow. If you don't have arrowroot or tapioca on hand, powdered sugar will work too!
Holistic Wellness https://holisticwellness.ca/
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Fat Burning Chocolate Smoothie

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Yes, I just said fat burning and chocolate in the same sentence 🙂

In fact, this smoothie isn’t just gonna help you become a more efficient fat burner, it will even give you more energy, mental clarity and focus. Who doesn’t need that?

As a women-preneur who spends much of her time writing and creating (and easily distracted by shiny objects!), I always need help in the focus department. 

Enter this smoothie. It’s become my new go-to for fueling my mornings, turning my brain on and helping me become more efficient at burning fat.

How can a smoothie do all of that you ask?

Well, that’s thanks to the superfood ingredients! 

Let’s take a look at what’s in this delicious concoction:

First up coconut milk – (the high fat kind FYI) contains beneficial fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. This fat is good for you! In fact, it can help lower cholesterol levels and improve blood pressure. 

Secondly we’ve got collagen powder. From skin health, to protecting your joints, to fueling your muscles, boosting metabolism, and supporting leaky gut, what does collagen NOT do! (Oh, I should also mention that it’s great for cellulite too!). Brands I personally like are Great Lakes or Bulletproof. 

Third up we’ve got some sunflower lecithin which is super rich in choline. Choline is amazing for liver detoxification, helps with normal brain development, supports nerve function, energy levels and helps in maintaining a healthy metabolism. I order my sunflower lecithin from this site here. 

Fourth on the superfood ingredient list is cacao powder. Cacao is the raw unprocessed form of chocolate. Like, it’s the real stuff. It’s loaded with magnesium which an important mineral for detoxification and hormonal health. Brands I like are Navitas Naturals, Organic Traditions or Giddy YoYo. 

Fifth up are exogenous ketones. This is where the real fat burning happens. Ketones are essentially an alternative fuel source for the body (vs. glucose) that leaves you feeling energized and focused. Most of us are sugar burners (mainly because we eat too much sugar), whereas taking exogenous ketones helps you become more efficient at being a fat burner vs. a sugar burner. 

When you take exogenous ketones, you now have ketones available in your blood, which means you have fat available as a fuel source vs. glucose (ie. sugar!). 

So what the heck is a ketone you ask? When eating a low carbohydrate diet, the liver converts fatty acids to ketones, which serve as an alternative to glucose for energy for the brain, heart and muscle. Cool right?

Ketogenic diets were developed to help improve symptoms of epilepsy, but were also found to help with many other chronic health problems, like inflammation and alzheimers. 

Weight loss is a huge benefit of ketogenic diets due to lowered insulin levels and the body’s ability to burn stored fat. This is why my clients do incredibly well losing weight on my metabolic program. It is not a ketogenic diet, but it is a lower carb diet, helping my clients to become more efficient at burning fat.

Research is even showing that a ketogenic diet can help prevent and even kill cancer cells.

So let’s get to this delicious, fat burning, energizing smoothie! Hope you enjoy it as much as I do. 

And if you’re looking to get your hands on some exogenous ketones, send me an email at – samantha@holisticwellness.ca 

P.S. For anyone that wants to purchase ketones and give them a try, I will personally send you my 21-Day Clean, Lean and Green program. This incredible meal plan is loaded with over 30+ recipes, 3 weeks of meal plans and a complete grocery shopping list. It’s my way of commending you for taking a step in investing in yourself, trying something new and committing to better health. 

Again, just send me an email to get started 🙂 —> samantha@holisticwellness.ca

Fat Burning Chocolate Smoothie
Serves 2
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Ingredients
  1. 2 cups coconut milk
  2. 1 cup spring water
  3. 1 tbsp sunflower lecithin
  4. 1 tbsp collagen
  5. 1 tbsp cacao powder
  6. 2 packs of exogenous ketones (chocolate flavour)
  7. 1 tsp stevia (optional, if you feel you need a little extra sweetness)
Instructions
  1. Add all ingredients into a high speed blender and blend until well combined. Drink, dance, feel energized, supercharged and start becoming a more efficient fat burner!
Notes
  1. *Take this smoothie up a notch by adding in 1 tbsp of coconut butter for extra creaminess and fat.
  2. *Turn this into a "coffee" by adding in 1 tbsp of Dandy Blend (a delicious coffee alternative).
  3. *Serve it hot! Once blended, at it to a pot and heat it up on the stove.
Holistic Wellness https://holisticwellness.ca/
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The Best Gluten Free Falafels (Baked, Not Fried!)

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You probably won’t find many bean recipes on my site. 

Truth is, I actually do love to eat them, but I tend to eat more poultry, meat, fish or seafood. In fact, my quinoa black bean burger is pretty damn tasty, so that might be a yummy vegan recipe for you to check out. 

Oh! and my Vegan Tempeh Chilli. Ok… that one is delish!

You’ve probably heard me say the term Qualitarian before, and for me, that’s really the type of ‘diet’ I follow. Regardless if it’s paleo or vegan, for me, it’s all about quality food. 

And if you’ve participated in any of my detox programs, I like to include a variety of vegan, vegetarian and paleo meals because that’s pretty much how I eat and so I share those recipes with you in my programs. 

Some days I feel like eating more meat and other days I feel like keeping it plant based. I listen to what my body is craving and go for that. 

Today, I was craving falafels! And unfortunately, most restaurant falafels or store bought brands tend to contain low-quality vegetable oils and are typically deep fried. 

I baked my falafels and they still got a nice crispy coating. I’m sure if I kept them in the oven a little longer and broiled them on high, they would have gotten even more crispy (definitely something you can experiment with), but I was happy with the texture minus the broiling.

These hearty little gems made the perfect dinner! I served them in a lettuce leaf, with cucumbers and little hummus. Honestly, I kept it reeeal simple. It was one of those “I just want to sit on the couch and watch bad TV” kinda nights and spending a long time prepping food wasn’t really on my agenda.

Tahini or tzatziki would be a great addition to this dish. Even some guac and salsa. Honestly, it’s pretty endless what you can do with these falafels. With my leftovers I plan on making a massive salad tomorrow with cucumbers, cherry tomatoes, crisp romaine lettuce and top it with my falafels and hummus. 

Can you say yum?! Healthy and easy is how I like it over here!

Putting these falafels together is pretty easy. Your food processor does all the work!

IMG_8066

Once you blend all the ingredients together, simply roll the batter into balls and place onto a baking sheet. (NOTE – I used a stone baking sheet which doesn’t require parchment paper. If you’re baking sheet is stainless steel, or if you find your food tends to stick to it, definitely use parchment paper).

IMG_8074

Now you bake! Bake them at 375F for 40 minutes. If you want them a little crispier, you can experiment by broiling them for a few minutes. It’s important to flip them half way so they get crispy on both sides. I also slightly flattened them once I flipped them, which helped them cook a little better.

IMG_8077

And now, they’re done! Time to eat and make your wraps. Get creative with this step and use your favourite toppings, use the falafels on top a salad or simple eat them as is!

Hope you enjoy them as much as I do!

The Best Gluten Free Falafels (Baked, Not Fried!)
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Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Ingredients
  1. 1 x 400g can chickpeas (rinsed & drained - I used Eden Organic Beans)
  2. 1/4 cup fresh parsley
  3. 1 tsp ground cumin
  4. 1 tsp ground coriander
  5. 1⁄2 tsp chilli powder (less or more to taste)
  6. 1/2 tsp cayenne pepper (less or more to taste)
  7. 2 garlic cloves
  8. 2 tbsp brown rice flour
  9. 1 small red onion, roughly chopped
  10. 2 tbsp olive oil
  11. Sea salt
  12. Pepper
Instructions
  1. Preheat oven to 375F.
  2. Add all the Falafel ingredients into a food processor and blend until well combined and creamy.
  3. Using your hands, roll the mixture into balls and place onto a parchment lined baking sheet. I got 10 balls out of this mixture. Depending on the size you want, you can make more or less.
  4. Bake for 40 minutes, making sure to flip half way through at the 20 minute mark. *When I flipped mine, I flattened them slightly.
  5. Remove from oven and let cool for 5 minutes.
  6. Serve on lettuce wrap, in gluten free wrap, in a salad or eat as is!
Holistic Wellness https://holisticwellness.ca/
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Gut Healing Green Smoothie

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It seems that everyone I speak to these days has something going on with their gut. 
 
From gas, to bloating, to constipation, colitis or IBS, I think it’s safe to say that at some point in our life, we’ve all experienced some uncomfortableness with our digestive system and gut. 
 
I know I have!
 
Years ago I caught a parasite on vacation and it wasn’t pretty. 
 
I couldn’t eat anything, or even keep food down for that matter and my poor digestion was suffering due to the anti-fungals I was on. It came to a point where I just HAD to take them, along with doing a TON of natural support as well. 
 
When it comes to healing your gut and supporting your digestive system overall, the first step is to eliminate the foods that are obviously causing you discomfort. 
 
Dairy and gluten tend to be the obvious culprits, but it’s sooo different for everyone! I suggest keeping a food journal so you can really keep a close eye on the foods that may be causing you harm. 
 
In my Gut Healing Meal Plan you’ll find a variety of amazing meals and foods to choose from. As they say – variety is the spice of life, and its so true! I bet you continue to eat the same foods over and over again. This is a problem!
 
You need variety of foods in order to get nutrients, phytochemicals, antioxidants, minerals and of course, your essentials like carbohydrates, proteins and fats. 
 
Eating the same foods over and over again can stress out the digestive system. Plus, having variety means you introduce different kinds of prebiotics into your gut that feeds the good bacteria.Good healthy bacteria = a healthy stronger gut!
 
So here’s my Gut Healing Smoothie, a recipe you’ll find in my Gut Healing Meal Plan (along with other delicious recipes, which are low FODMAP and help to specifically reduce bloating, gas and heal leaky gut).
 
This smoothie is nourishing, satisfying and incredible for supporting liver detoxification and gut health. It contains lots of healthy omega 3’s, which provide anti-inflammatory compounds and the super healing benefit of collagen, a protein that helps to build tissue and strengthen the lining of the gut. 
 
Plus, collagen helps keep your skin supple, toned and tight! A huge beauty bonus for drinking this smoothie!
 
If you’re new to using collagen and unsure of the amazing gut healing benefits, you’re about to be blown away:
 
* The amino acids in collagen provide unique soothing and reparative properties for the digestive tract.
* The high concentration of the amino acid glycine, stimulates stomach acid production and thereby improves digestion and nutrient assimilation.
* Collagen makes up to 90% of bone mass, and several studies indicate that taking collagen internally can improve bone metabolism.
* Both gelatin (which is simply cooked collagen and what you get when making bone broth) and collagen are great in helping to heal leaky gut and support intestinal permeability. 
* Collagen and gelatin also help to restore the normal mucosal layer in the gut.
* Both help improve skin elasticity, tonify the skin and support the skin in aging.
 
I personally like using Bulletproof Collagen powder or Great Lakes Collagen (green label). It’s easy to stir into soups, stews, smoothies and even tea. It’s tasteless! 
 
 Another benefit to drinking this smoothie is that its loaded with lots of fiber, which is essential in helping to bind to toxins and flush them out of the gut. Plus, fiber is super important if you are having issues with constipation. 
 
Ready to support detoxification and gut health? I thought so! Let’s get to this amazing smoothie! ENJOY 🙂 
Gut Healing Green Smoothie
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Ingredients
  1. 2 1/2 cups spring water
  2. 2 cups kale leaves or spinach
  3. 1/2 avocado (peeled and pit removed)
  4. 1/2 banana (frozen) or 2 medjool dates
  5. 1 tbsp chia seeds
  6. 2 tbsps ground flax seed
  7. 4 tbsps hemp seeds
  8. 1 tbsp collagen powder (brands I like are Great Lakes, Bulletproof, or Vital Proteins)
Instructions
  1. Add all ingredients to high speed blend and blend until well combined and smooth.
Holistic Wellness https://holisticwellness.ca/
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The REAL Reason You Reach for Junk Food

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Ever notice that when Friday comes your week of eating well and staying hydrated goes right out the window? 
 
Trust me, I know the feeling. 
  
You spend the whole week working out, eating clean foods and then the weekend hits and you’re off to parties and events, and before you know it, you’ve had 1 too many glasses of wine, indulged in just a little too much sugar and you feel incredibly guilty for it. 
 
So here’s the deal… you’re human and these things are bound to happen! Just chill ok? 
 
If you find yourself caving into junk food all the time (not just on the weekends) and are struggling to find a healthy eating routine, it’s important to understand why you’re craving these foods in the first place. 
 
Sure, we could talk about will power, but honestly, it goes deeper than that. 
 
Your body wants so badly to be fueled with good food. If your looking for some much-needed energy, trust me, it doesn’t lie in the Grande Starbucks latte you like to enjoy or the sugar filled donut or cookie you slip in the afternoon.
 
There’s a few reason you reach for those foods…
  1. You’re stressed – this causes a serious imbalance in your hormones, particularly cortisol, causing you to crave comfort foods, such as bagels, pasta, donuts, cookies and anything else that is beige and filled with sugar.
  2. You’re blood sugar is imbalanced – you might have skipped breakfast, or decided a bowl of corn flakes with your antibiotic and hormone induced milk was the best way to fuel your body. Add a latte to the mix and well, you’ve just entered into blood sugar roller coaster zone. Good chance your memory won’t be as sharp and you’ll be cranky and moody most of the day.
  3. You’re body is asking for nutrients – most of the time we think we need to reach for sugar or carbs to fuel us, but really, our body is just asking for some nutrient dense food. Leafy greens, healthy fats, quality protein, this is what your body is really asking for.
  4. You’re actually thirsty, not hungry. How many times have you gone through the day only to drink coffee and tea and not even had a sip of water? Be sure to bring water with you everywhere you go and make it a point to stay hydrated all day long. 
  5. You’re distracted – yup, this is a common one. Your either on the phone, working on the computer or watching tv. Which often times can lead to boredom and so we decide to reach for food because it makes us feel good and causes even more distraction (from our boring tasks or work). Trouble is, we lose sight of what we’re eating, because in this case we reach for something fast and often sweet, and we over eat, not ever paying attention to the amount of food we’re shoving down our throats!
So how can you break out of an unhealthy eating rut?
 
Instead of trying to completely overhaul your entire diet, just pick one thing to start with. Maybe it’s to drink more water, or eat more vegetables, or incorporating a simple green smoothie into your diet. 
 
These small simple changes, over time, lead to incredible long lasting results. Overhauling everything in a day or week can cause you to feel overwhelmed and most likely give up.  
 
It’s also important to eliminate distractions! Don’t eat while watching TV, or while working on the computer or talking on the phone. Sitting down to eat is part of your self-care. Sit quietly, peacefully, be grateful for the food in front of you and remember to eat slow. There is no need to rush through your food. 
 
Here’s a delicious, blood sugar balancing smoothie you can make today that will support you hormones, increase your energy and provide your body with some much needed nutrients! It’s especially important to make a smoothie like this on those days when you know you might be over indulging. 
Lean and Clean Green Smoothie
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Ingredients
  1. 2 cups non-dairy milk
  2. 1 scoop of Progressive VegEssential All-in-One in Vanilla (I like this one because it not only provides protein, but a ton of vitamins, minerals, antioxidants, omega's and fiber)
  3. 2 cups of spinach or kale
  4. Half a green tipped banana (not a ripe banana!)
  5. 2 tsp chia or flax seeds
  6. 1/4 of an avocado
  7. 1 tsp cinnamon
  8. Ice (optional)
Instructions
  1. Add all ingredients into a high speed blender and blend until well combined.
Holistic Wellness https://holisticwellness.ca/
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4 Keys to Resetting Your Metabolism for Successful Weight Loss

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It’s January 2016 and everyone is in health mode. I’m excited about this because I love seeing people get serious about their health and seek out help, coaching, join gyms and commit to better eating. 

I wish January was all the time! There’s always this excitement in the new year to get healthy and then come February (or shall I say Valentines Day) the healthy eating, along with the over indulgence with chocolates takes over. 

I’m not here to judge. I love chocolate and in a balanced and healthy plan, chocolate is a-ok in my books!

But today, I want to share with you 4 ‘unconventional’ ways of resetting your metabolism. Now… you may have heard of some of these before, but they are not often talked about in regards to metabolism and weight loss; until now. 

As you know, I specialize in weight loss and offer a comprehensive weight loss program and with my clients, there are rules! Of course, with any meal plan and weight loss protocol there are always rules, but these ones are a little different and I want to share them with you because as you embark on your own health journey, I want you to start incorporating them asap. 

Whether you’re looking to lose weight, get energized or balance your hormones, these rules can help to benefit you and your goals. 

Rule #1 – Leave 5 hours between your meals, or more simply, eat 3 meals a day. I’m sure you’ve heard me speak of this before, but the truth is, eating every 2-3 hours means your spiking your insulin levels constantly throughout the day. Taking a 5 hour break allows your insulin levels to drop, which allows for more fat to be burned. I was recently interviewed on the Paleohacks podcast about this and share some insights into mindset when it comes to dieting. You can listen to the podcast here. I also wrote an extensive article on this topic, which you can read here on my site. I go into more detail about why 3 meals are beneficial for hormones. 

Rule #2 – Eat an apple a day. Ok, you’ve heard of this one before, however, it’s not just any apple and it’s not just any time of day. Apples should be eaten as part of your meal, not as a snack, and you should look for more tart varieties like macintosh, gravenstein, jonathan or green varieties. Apples contain lots (and I mean LOTS!) of vitamins and minerals and can help to lower cholesterol and uric acid. They also provide pectin and cellulose, fibres that help your body detoxify.

Rule #3 – Water. Yup, another one you’ve heard of, but the truth is, most of us just aren’t drinking enough. You should aim to be drinking 1/2 oz. of water per pound of body weight. Water cleanses your body, helps to remove waste from the bowels, and supports fat loss. Calculate your water intake and start drinking before you’re thirsty!

Rule #4 – Take 2 bites of protein at the beginning of each meal. This means your fish, poultry, meat, beans or legumes, etc. Most of us dive into the carbs, but protein helps to effectively manage insulin spikes. When the stomach receives protein first, the pancreas reacts by secreting the hormone glucagon. This hormone actually works by blocking insulin production as well as triggering more satiety. Remember, lower insulin levels means higher fat burning. 

These rules are incredibly easy to implement, you can get started with them today! I love hearing from my clients how these rules have become second nature to them. They sit down to their meals with more awareness and more appreciation for their hormones and their health. 

If you’re interested in joining my online 8 week weight loss program, I can only accept 10 women into the group. Everyone receives their own comprehensive blood panel and customized meal plan, plus 8 weeks of coaching with me. After guiding over 60 women last year to weight loss success, I am so excited to bring this program to more women.

Whether you are in the U.S. or Cananda, you can join in on the group program and even get your labs complete near you! This program is by application process only. If you are interested, please take a minute to fill out the application. Once you’re application is received, I’ll connect with you to set up a complimentary consult call to discuss your health and goals in more detail.

Click here to fill out the application form.

I look forward to helping more women achieve weight loss success in 2016, regain their hormonal health and feel confident and vibrant in their bodies once again. Know that’s its possible. Anything is possible with dedication, commitment and a true desire to make change happen.  

Cheers to the happiest and healthiest 2016!

Check out some before and after photos:

Meet Elide. She’s lost 50lbs in just over 6 months. Not only has she lost weight, but she’s gone off her medications and reduced inflammation in her joints.

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Meet Elizabeth. She’s lost over 56lbs pounds in 4 months and her energy levels have increased dramatically. She’s started to run 5km and finally looks forward to being active again. 

ElizabethB&A

Meet Marisa! Only after 8 weeks into her program, Marisa has lost 20lbs. She has been incredibly dedicated to her program and looks amazing!

marisa_afterphoto

Click here to fill out the online application and let’s get you closer to your weight loss goals in just a few short months!

Your Qualitarian Nutritionist & Wellness Coach, 
Samantha, RHN
xoxoxo

 

 

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7 Reasons Why You’re Losing Your Hair and What to Do About it

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Hair loss. It sucks. 

I have many of my clients and women in general emailing me about their struggles with their hair.

From hair falling out to thinning hair to dullness and breakage, I hear your cries loud and clear. The good thing is there is a solution and more importantly, your hair loss can tell you what’s going on with your hormones and your health, so pay attention!

First off, let’s talk about why we lose our hair and what could potentially be the reason behind this sad loss…

Reason #1: Childbirth – this is an obvious one and although not all women experience pregnancy hair loss, having a baby means all your nutrients are going to baby first, before they go to you. Combined with the stress and lack of sleep that goes along with having a baby (I’m talking during pregnancy and post pregnancy), hair loss is a common side effect of all of this. 

Reason #2: Iron Deficiency – hair follicles requires a lot of iron and typically, due to heavy periods and stress, iron tends to be low in women. Ask your doctor for a iron test, sometimes referred to as “iron studies.” The typical range for iron is between 11-27. Ideally, you want to be on the higher end. If you are low, consider taking an iron supplement, specifically iron bisglycinate which is gentle on the stomach.

Reason #3: Your Thyroid – having too low or too high thyroid hormone could lead to hair loss as your hair follicles are very sensitize to thyroid hormone. Think of it like this, your thyroid governs metabolism in your body, so in regards to your hair, your thyroid governs the metabolism of hair growth, specifically hair follicles. Have your doctor check for thyroid antibodies, specifically Anti TPO (Anti thyroid peroxidase) and Anti TG (Anti thyroglobulin), which are the two autoimmune antibodies that attack the thyroid gland. Women who have high levels of these antibodies are diagnosed with Hashimoto’s thyroiditis. 

Reason #4: Blame Your Birth Control – from depleting zinc (another critical hair nutrient) to shutting down your own production of estrogen and progesterone (which your hair loves), the birth control pill wrecks havoc on your hormones and in turn, makes your hair lack lustre, dull and causes it to fall out. Some pills actually cause a shrinkage in hair follicles due to containing more androgen like hormones. I’m sure you know my take on the pill, and if not, you can read more about that here and how to effectively come off of it. 

Reason #5: You Are Not Ovulating – this could obviously be due to taking the birth control pill (which of course stopping is your best defence against supporting your hair growth), or due to a condition such as PCOS. Ovulation is when you produce your beneficial estrogen and progesterone, which your hair so badly needs in order to grow and thrive. It’s important to track your cycle (either through an app or manually) as well as check cervical mucus throughout the month to know when or if you are ovulating. If you are thinking of coming off the pill so that you can support your hormones naturally or are thinking about having a baby, know that your hair loss could potentially get worse before it gets better. This is normal as your body (more so your ovaries) have to adapt to producing hormones again. 

Reason #6: Stress – I think we all know the detriment stress can have on our hormones and overall health. Having high levels of stress and not managing it effectively can lead to an imbalance in hormones, weaken your immune system and deplete important nutrients. 

Reason #7: A Really Shitty Diet – I think it’s safe to say that you know where I stand when it comes to food. If you’re diet is looking a little beige and lacking vibrant fruits and vegetables, healthy fats, pasture raised organic meats and variety, there’s a good chance your not getting essential nutrients and vitamins that help to support your hair growth. Ditch the sugar, ditch the coffee, ditch the processed foods and start eating REAL food. 

So now that we know what can cause hair loss, what can we do about it? Well, first you want to make sure you’ve taken care of all of the above issues and had important tests done. Then from here, there are a few things you can consider doing…

  1. Take an iron supplement, if you are low.
  2. Take zinc, roughly 15-25mg once a day on an empty stomach.
  3. Take magnesium, which is essential for progesterone production and helps to combat the negative effects of stress.
  4. Take Omega 3’s, like NutraSea or Nordic Naturals fish oil. You can also include more omega’s in your diet from cold water fish, such as salmon, mackerel, sardines and anchovies. Flaxseeds, hemp hearts and chia seeds are also great sources of omega’s and can easily be sprinkled into salads or added to smoothies
  5. Stop using generic drug mart shampoos and conditioners. With all the parabens, sls and toxic chemicals lurking in these products, they are doing your hair no good! Instead, try washing your hair with apple cider vinegar or choose organic and natural brands. I personally love living libations, curelle and beauty counter.
  6. Ditch the inflammatory foods, such as gluten, wheat, dairy and sugar.
  7. Eat more vegetables (preferably organic) and dark leafy bitter greens to support liver detoxification.
  8. Consider ditching the pill (and read this article here first)
  9. Be patient. I know we all want our hair to grow back fast, but the truth is, whatever is happening to your hair now, was most likely due to something that happened 3 months ago. Yes! Your hair has a ‘memory’ and is sensitive to whatever is happening in your environment, both internally and externally. Were you under lots of stress 3 months ago? Were you eating poorly? Stopped taking your vitamins? Think back 3 months to what might have happened in your life and with your body. 

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If you’re looking for hormonal help, want natural solutions to treating your PCOS, thinking of coming off the pill and at the end of the day, want your healthy hair back, email me at samantha@holisticwellness.ca and let’s arrange some time for a complimentary call. We can discuss if working together is the right solution for you! 

With lots of love,
Samantha, RHN
xoxoxo

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My 2015 Holiday Gift Guide

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Got a super health conscious and nutrition obsessed foodie on your Christmas list this year?

I’m sure we all have someone on our list that is difficult to buy for. Especially if they happen to be someone that is concerned about what they eat, they body care they use and is only interested in paleo-vegan-quality-type recipe books. 

Trust me, even the people I know really well (um, like my boyfriend), I still have a hard time shopping for!! Christmas shopping can be a hard task and I’m all for getting people gifts that will add value to their lives and are health conscious options. Hope the options below inspire your gift giving:

  1. Living Libations – The Seabuckthorn Best Skin Ever is my favourite skin care oil, ever! It’s my everything! Nadine Artemis, the beauty behind this incredible line, sources out the best oils and everything is super high quality and beyond natural. From skin care, to dental care, non toxic perfumes and men’s products, you will love everything about this company from the moment you infuse your skin and senses. 
  2. Pure + Simple – I just had to include another skin care line, because let’s face it, women love skin care and want their skin to be vibrant and healthy. Plus, who want’s chemicals, toxins and hormone disruptors seeping in through their skin? Not me! Pure + Simple has incredible all natural toners, cleaners, skin oils, makeup and suncare products. Plus, they have some amazing gift packs available this time of year. 
  3. Grovemade – Using natural woods and a ton of heart and love, Grovemade crafts beautiful products. We’re talking, iPhone cases, laptop cases, computer stands, lamps, cool desk accessories and one very awesome watch! If you have a techie in your life that is glued to their iPhone or laptop all day, these amazing gifts may be right up their alley. 
  4. Salty Kisses & Hippie Floss Oil – my very own line of all natural and holistic dental products. Of course these are all natural and toxin free; I wouldn’t have it any other way. From whitening teeth, to reducing tooth sensitivity, strengthening gums and preventing cavities, I promise you’ll love these products from the very moment you use them. I often hear from customers that after their very first use, they feel like they just left the dentists chair. Yup.. you’re teeth will feel that clean!
  5. Chocolate – I mean, who doesn’t love chocolate. Two brands I love are Giddy Yoyo and Sacred Chocolate. Both contain only the best, most natural ingredients used in their raw state. These make for great stocking stuffers and being that there are so many incredible flavours to choose from, I guarantee there’s a flavour for everyone. 
  6. Undiet Cookbook – the best part about this shopping guide is that I know the people behind most of the companies I’ve listed and my dear friend Meghan Telpner, is the amazing women behind this delicious book. You can grab your copy on Amazon.ca or in the U.S. on Amazon.com. It’s full of over 130 of the most amazing plant based recipes and will satisfy the vegan or paleo foodie in your life. 
     
  7. eCookbooks & Health Guides – If you’re more of techie and enjoy reading your books off your iPad (which is great for travelling), you can grab many of my ebooks on my shop page. From simple detoxes, to healthy holiday desserts and living the Qualitarian Life, you’ll find lots of great info about health, wellness, weight loss and of course, delicious and gluten free recipes. 
  8. Essential Oils – I diffuse oils in my house daily as well as use them on my skin and to clean the house. Oh! I even use them to do laundry! Ok, so, I use them often! From incredible quality oils, to diffusers and xmas gift sets, doTerra has an amazing selection to choose from. P.S. If there’s one oil you buy for your skin, make it Frankincense. It’s healing, nourishing, and full of anti-aging nutrients. 
  9. Animals – Yes, I mean real live furry cute animals. With so many animals needing homes, Christmas is the perfect time to adopt a pet and give an animal a loving home forever. Head on over to your nearest animal shelter or humane society with your family and adopt a pet today! 
  10. Health – YES!! Nothing better than giving the gift of health! I have gift certificates available for my services and my Metabolic Weight Loss Program. If you’re looking to help a friend or family member get healthy in the new year and get back into their skinny jeans, send me an email at samanthagladish@gmail.com and we can arrange to send you a gift certificate.

Aside from these amazing ideas and gift options, there are much more simpler gifts you can choose to give, such as, cooking your partner a nice meal, baking homemade granola and packaging it mason jars with cute bows, heading out to go ice skating with your family with some homemade hot chocolate in hand or donating to a family in need or your favourite charity. 

Either way, I hope your gift giving and holiday shopping doesn’t stress you out too much! Have other companies and gift giving ideas you’d like to share? Post in the comments below and let me know 🙂 

Happy Shopping!

 

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@holisticwellnessfoodie