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Can Coffee Support Your Metabolism?

I’m a coffee lover through and through, I know it’s been given a bad rep in the health space. So, I want to clear that up today!

The truth is, coffee is only “bad” when we are undernourished. Coffee is a pro-metabolic, thermogenic food. It actually speeds up metabolism.

But coffee can work against your system if you…

….have it on an empty stomach and skip breakfast
….add artificial sweeteners or processed syrups
….are constantly stressed, wired and are not eating or sleeping well
….have multiple cups all throughout the day just to keep going. If this is how you drink your coffee, you might want to rethink your relationship.

But you don’t have to give it up cold turkey…there ARE metabolically supportive ways to enjoy your coffee!!

If you’ve watched my stories on Instagram before, you’ve probably seen me add all sorts of things to my coffee – from collagen, to myoinositol, to medicinal mushrooms, raw milk and egg yolk 

If you love your coffee too, I want to share 4 ways coffee can be consumed in a way that supports your system!

1. Nourishment first – don’t start your day with caffeine. Eat food, then coffee.

2. Add supportive elements like raw cream, collagen, bone broth, medicinal mushrooms, egg yolk (sooo good!) – these are just a few options. Adding in healthy fats + protein can help with the cortisol and adrenaline release.

3. Don’t have it when depleted – it’s you’re chronically stressed, not sleeping and skipping meals, don’t drink coffee!

4. Don’t drink it too late – ideally have before 1pm for better sleep and adrenal health.

Here are my favourite add-ins right now…

Mushrooms – I use the brand Eversio Wellness because the potency is next level! There is no comparison when it comes to mushrooms – these are THE BEST.

You can’t go wrong with any of their blends, but my personal favourite for my coffee is their 3 mushroom blend. Visit eversiowellness.com and save 15% off with code WELLNESSWITCH at checkout.

Protein – lately, I add my FAV – chocolate bone broth protein powder to my coffee most mornings. Here is the link to save 15% if you want to try it! This adds such a nice flavour – you wont need to add any sweetness and it adds 15 grams of protein to your morning java.

I warm my milk in my frother, add my additional supplements and viola. The perfect coffee!

Happy sipping,

If you make these, I’d love to know what you think!! comment below 👇  

Don’t forget to follow me on Instagram @iamsamanthagladish

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Banana Donuts

It doesn’t get any easier than that!

The simplest donut recipe, done in 12 minutes 🍩

It’s technically 5 ingredients, but does cinnamon or baking powder count?! 🤔

A few things I recommend for this recipe are: a donut pan + a ziplock bag (or use a fancy icing bag, which I have somewhere around the house, but never seem to use!). You can watch me making these on video over on my instagram here . You’ll see how easy they are to make!

In fact, they happen to be the most viewed reel I created. Hope you enjoy these donuts as much as I do. They are the perfect treat and waaaay healthier than your typical bakery style donuts. Get creative and frost them however you like. My go-to’s are melted chocolate (or white chocolate), peanut or almond butter. 

 

Banana Donuts

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Author: Samantha Gladish

Ingredients

  • 4 large bananas
  • 2 cups gluten free oats
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 2 tbsp baking powder
  • chocolate optional

Instructions

  • Preheat your oven to 350F.
  • Grease a donut pan with coconut oil or butter, then using a piping bag, add donut filling to pan.
  • Bake for 12 minutes, let cool, then drizzle with some melted chocolate.

If you make these, I’d love to know what you think!! Comment below 👇

Don’t forget to follow me on Instagram @iamsamanthagladish

 

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Chocolate Chia Pudding

My favorite go-to chocolate chia pudding with 24 grams of protein per serving 😋

For this recipe I used my fav chocolate bone broth protein from @paleovalley.

Use THIS LINK to save 15% off this protein and all PaleoValley products.

If you are wanting to up your protein game grab my Protein Power meal plan HERE

If you make these, i’d love to know what you think!! comment below  

Don’t forget to follow me on Instagram @iamsamanthagladish

Chocolate Chia Pudding

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Author: Samantha Gladish

Ingredients

  • 2 tbsp chia seeds
  • 1/2 cup your fav milk I used 2% organic milk
  • 1 scoop protein powder  chocolate
  • 1 tbsp peanut butter(optional) I used PBFIT

Instructions

  • Add to mini mason jar, shake well and place in the fridge overnight.
    Top with your favorite fruit, nut butter or both

 

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The Best Damn Oatmeal Chocolate Chip Cookies (Gluten Free)

For years I tested oatmeal cookies and couldn’t find a recipe that I loved. Until now!!!

You know a recipe is good when Gaetan doesn’t want to share them with anyone. He also ate 3 right out of the oven. So, it’s safe to say these are legit delicious!

A few recipe notes/extras: feel free to add raisins or shredded coconut. I tested this recipe with gluten-free all purpose flour and found it a bit too dry, so not my go to. For sweetness, I love Lakanto Golden Monkfruit (which I order from Natura Market). The golden lends the best flavour, in my opinion. Here’s the recipe for you! Enjoy and let me know how you like it.

P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (CLICK HERE to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!

Onto the cookie recipe!

THE BEST DAMN OATMEAL CHOCOLATE CHIP COOKIES (GLUTEN FREE)

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Servings: 12
Author: Samantha Gladish

Ingredients

  • 1 cup almond flour
  • 1 cup gluten free rolled oats
  • 1 tsp baking powder
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg optional, but recommended
  • 1/3 tsp sea salt
  • 1/2 cup coconut oil melted
  • 1/3 cup golden monkfruit
  • 1 egg
  • 1 1/2 tsp pure vanilla extract
  • 1/2 cup chocolate chips

Instructions

  • Preheat oven to 350°F. Line a baking sheet with parchment paper.
  • In a medium bowl, whisk together all the dry ingredients.
  • In a large bowl, whisk together all the wet ingredients. Whisk until well-combined.
  • Add the dry mixture to the wet mixture, along with chocolate chips. Combine well, until the flour is fully incorporated.
  • Using your hands, scoop out roughly 1-2 tbsp of dough, roll into a ball, then gently flatten. Place onto the prepared cookie sheet, evenly spaced apart. Optional - add some chocolate chips on top.
  • Bake for 13-15 minutes. Allow cookies to cool on the cookie sheet for about 10 minutes (if you can!). I often get 12-13 cookies out of this dough.
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Bulletproof Hot Chocolate (Low Sugar, High Healthy Fat)

Chilly days call for BULLETPROOF HOT CHOCOLATE. 

Now, this delicious version of hot chocolate isn’t loaded with sugar. Ever notice the insane cravings that start to follow once you consume too much sugar?

You go sugar free or low carb for a while and then – BAM – one bite of a sweet cake or cookie or piece of bread and your cravings come back full force?

Carbs have been given a bad rap and many women are scared to eat them 🙈

I fell into this trap for far too long and it tanked my thyroid and adrenals👎

When it comes to carbs, quality matters. If you’re loading up on refined flours (which also contain toxic fortified nutrients), refined sugar, fast food, that “healthy” salad dressing which is full of vegetable oils and trans fats – THIS is the real problem.

We need carbs! Fruits and root vegetables are where it’s at. But processed sugar is still something I steer away from.

In this recipe, the highlight is on healthy fat. 

Fat helps to balance my blood sugar, it keeps my brain fuelled and it provides me with lots of energy. Plus, fat is incredibly important for hormonal health.

You need fats because they regulate the production of sex hormones, which can often be the reason why some teenage girls and women in general can experience amenorrhea (no period).

This hot chocolate has lots of hormone-balancing, brain fuelling fats. 

And in case you didn’t know, higher intake of fat (the good kind) can also help you combat cravings.

Amazing right? Not to mention this particular elixir is loaded with collagen, which not only gives it a hit of protein but is excellent for your hair, skin and nail growth PLUS it’s amazing for your gut health.

My go-to collagen is by CanPrev — their quality is outstanding.

So, enjoy this hot chocolate guilt free and know that as you’re sipping away, you’re supporting your hormones and nourishing your need for chocolate.

BULLETPROOF HOT CHOCOLATE

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Author: Samantha Gladish

Ingredients

  • 1/2 cup Filtered Water
  • 1/2 cup Coconut Milk
  • 1 tbsp Unsalted Grass Fed Butter (or ghee)
  • 1 tbsp Coconut Oil or MCT Oil, or MCT powder
  • 2 tbsp Unsweetened Cacao Powder
  • 1 tbsp Collagen I love CanPrev Collagen
  • 1/4 tsp Vanilla Extract
  • 1 dash Cinnamon
  • 1 tsp Monk Fruit Sweetener Optional

Instructions

  • In a small pot, bring water and coconut milk to a boil.
  • Remove from heat and add to your blender
  • Add the rest of the ingredients into the blender. Blend until frothy
  • Pour into a mug and enjoy.

 

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Blueberry Chia Oat Donuts (Gluten Free)

Donuts for breakfast!

Yummy right? I mean who doesn’t want to start their day with a donut?

As you may know, I love to bake and I just recently picked up a large 6-donut pan to make these delicious beauties. I have a small donut pan which makes the cutest little donuts ever, but I needed to step up my game. 

Now don’t worry! If you don’t have a large donut pan, this recipe will work in a muffin pan too. So it’s all good. It’s just a little more fun eating donuts for breakfast. You almost feel like you’re indulging in a real treat. 

But… these donuts aren’t sugary-processed-food-type donuts. These are made with wheat free oat flour, fibre filled chia, antioxidant rich blueberries and anti-inflammatory, protein filled hemp seeds. Now that’s my kinda donut!

Plus, they taste delicious, are incredibly easy to make and are great for a grab and go breakfast when you’re rushing out the door. 

P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (CLICK HERE to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!

Back to these donuts!!!

Remember to grease up your pan with coconut oil (I use Progressive Organic Coconut Oil), pull up your sleeves and let’s bake some donuts shall we?

 

Blueberry Chia Oat Donuts
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. 3/4 cup wheat free oat flour (grind rolled oats in blender)
  2. 1/2 cup chia seeds
  3. 3 tablespoons hemp seeds
  4. 1 1/2 teaspoons baking powder
  5. 1/4 teaspoon sea salt
  6. 1/2 teaspoon cinnamon
  7. 1/2 teaspoon ground vanilla (I use Giddy Yoyo)
  8. 1/3 cup maple syrup
  9. 1/3 cup almond milk
  10. 1/3 - 1/2 cup blueberries
Instructions
  1. Preheat oven to 300F and light grease a 6-cavity donut pan with coconut oil
  2. In a large bowl, combine oat flour, chia, hemp, baking powder, cinnamon, vanilla and salt.
  3. Add in maple syrup, almond milk, and stir until well combined.
  4. Add in blueberries and gently fold in.
  5. The batter will be slightly running. This is normal.
  6. Spoon the batter into the donut pan, filling each cavity to the top or just about.
  7. Bake the donuts for roughly 23-25 minutes, until firm to touch.
  8. Cool the donuts in the pan for about 10 minutes before removing.
Notes
  1. *To make these gems more protein rich, try adding in 1 scoop of your favourite protein powder. I like using Progressive Nutritional Organic Whey or Brown Rice protein powder. You may need to add in a few extra tablespoons of almond milk if adding in protein to thin out the batter slightly.
Adapted from Oh She Glows Cookbook
Adapted from Oh She Glows Cookbook
Holistic Wellness https://holisticwellness.ca/
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Raw Cacao Energy Balls (Gluten Free, Grain Free, Dairy Free)

Meet my RAW CACAO ENERGY BALLS – delicious and quick to make 👌

There are lots of variations you can make/add to these (ie. different nuts, seeds or dried fruits). Get creative! And ladies – these are the perfect PMS treat.

I hear from my clients constantly about their chocolate and sugar cravings, especially around their period and trust me… I totally get it!
 
Hormonal changes, cramps, cravings, sore boobs, fatigue – oh what a joy it is to get your period!
 
Truth is, it doesn’t need to be this way and it SHOULDN’T be this way. If you’re having intense PMS symptoms, something is up girl! 
 
Don’t just pop an advil and think it’s going to solve your problems. You have to PAY ATTENTION to your symptoms. 
 
How long have you been experiencing discomfort around your cycle?
Has your flow changed – heavier, lighter, shorter, longer?
Are your cravings more intense or the same as before?
Are you stressed?
What are your sleep habits like?
Are you exercising and moving your body regularly?
What does your diet look like?
 
These are typical questions I ask my clients and questions you should be asking yourself.
 
This is where I do my investigative work. Assessing what micro and macro nutrients someone might be missing, what might be going on hormonally (ie. estrogen dominance, low progesterone, high cortisol), and really diving into lifestyle and environment changes. 
 
It ALL can affect your hormones and it can ALL be fixed and managed with the right foods, the right supplements, and the right protocols. 
 
 

PSST! If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (CLICK HERE to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!

So where does chocolate fit into all of this? 
 
Well… those damn cravings! They are bound to happen and being that you are human, you’re bound to want something sweet. 
 
And here’s the thing – if you DON’T give into your cravings every now and again, you will go crazy! This can lead to an all out binge-fest, and that we don’t want!
 
I like to provide healthier ‘treat’ options for my clients. Treats that still contain good fats and nutrients, are sweet enough and chocolatey enough to support the cravings, and won’t completely derail you off your diet. That’s where these Energy Balls come in!
 

They’re loaded with magnesium which is great for cramps and contain tons of healthy fats and omegas which are great for fighting inflammation. 

 

Okay now onto the recipe!

RAW CACAO ENERGY BALLS

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Author: Samantha Gladish

Ingredients

  • 1 cup walnuts
  • 1/4 cup sunflower seeds
  • 2 tbsp hemp seeds
  • 1/4 cup raw cacao powder
  • 1 scoop collagen (I like the brand CanPrev)
  • 12 pitted medjool dates soaked in water for 5 minutes to soften
  • 1 tsp vanilla extract
  • 1/4 tsp sea salt

Instructions

  • Add all ingredients, except dates, into a food processor and pulse to break up the nuts and seeds.
  • Then add in dates and blend until mixture sticks together.
  • Using your hands, roll into balls and place onto a parchment lined dish.
  • Place in the fridge for 15 minutes to slightly harden.
  • These will last about 1 week in the fridge. 
  • You can also roll them in coconut flakes or chopped pistachios

Enjoy and tag me in your delicious creations on Instagram @holisticwellnessfoodie!

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Healthy Homemade Turtles (Gluten Free + Grain Free)

You like chocolate, right?

Who doesn’t?

If you’re a woman who’s suffering with PMS, then you might even like chocolate more so than the average person! Don’t worry, this is normal and common. 

There’s a good chance your cravings for chocolate are indicating a few things – 

1. you need some magnesium (which helps to relieve cramps, bonus!) 
2. you need to balance your blood sugar more effectively

I know you’ve heard me say it before and I’m going to say it again, “chocolate contains a boat-load of magnesium, and magnesium is needed for detoxification and is great for relieving cramps, tension and stress.” It’s true. I hate to repeat this over and over and over again, but if you’re not taking magnesium already, well get some! I love the magnesium bisglycinate powder by CanPrev.

Especially if you’re suffering with PMS symptoms, dealing with a lot of stressors, have issues with sleep, and just can’t seem to calm down, magnesium will be your saviour! Trust me on this. 

In fact, during the second half of your cycle (the luteal phase), magnesium stores tend to be depleted due to fluctuating hormone levels, which tends to lead to more bloating and migraines. Oh! It can also help to balance out those nasty PMS monster mood swings you might be suffering with too! 

It’s really our “hormones” that are causing us to crave for chocolate. 

So what’s a girl to do then? Well, just eat chocolate!

Now I don’t mean just any chocolate! I mean high quality unprocessed chocolate. And I also don’t want you to go overboard. I just want you to give yourself a quick little healthy chocolate fix and then be on your merry way. Plus, supplement with some magnesium and you’ll minimize those cravings and won’t feel the need to overdo it with the chocolate. Make sense?

Aside from the cravings and magnesium deficiency, it’s important that you balance your blood sugar levels too. 

A few important things to note when it comes to blood sugar management:

1. Are you eating enough protein with your meals?
2. Are you eating enough healthy fats?
3. Are you getting in enough greens and veggies?
4. Are you getting in enough fiber (from veggies, flax, chia?)
5. Are you drinking enough water? roughly 2-3L a day?

These above 5 things are incredibly important for blood sugar management, so be sure to follow them!

There are ZERO processed ingredients in this recipe (because obviously I would never do that to you and your hormones). 

These turtles contain a hit of magnesium from the quality chocolate, plus fiber from dates, and healthy blood sugar stabilizing fats from the almond butter. You just can’t go wrong with this deliciousness!

Now onto the recipe!

Healthy Homemade Turtles

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Servings: 12 Turtles
Author: Samantha Gladish

Ingredients

  • 8 medjool dates
  • 2 tbsp almond butter
  • 1 tsp cinnamon
  • 1/4 tsp sea salt
  • 36 pecans
  • 1/3 cup mini chocolate chips
  • 1 tbsp coconut oil

Instructions

  • In a food processor combine 8 medjool dates + 2 tbsps almond butter + 1 tsp cinnamon + 1/4 tsp sea salt.
  • Blend until well combined. Roll date mix into mini balls, roughly 12-13 balls.
  • Place on a parchment lined baking sheet and press 3 pecan halves into each ball, gently flattening out the ball.
  • Place on a parchment lined baking sheet and press 3 pecan halves into each ball, gently flattening out the ball.
  • Over a double boiler, melt 1/3 cup mini chocolate chips with 1 tbsp coconut oil.
  • Once melted, pour over pecan-date mix and pop into the freezer to set - roughly 30 mins. 

Notes

Enjoy and happy baking😋🍫

 

 

 

P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (CLICK HERE to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!

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Double Chocolate Banana Salted Caramel Muffins (Gluten Free, Grain Free, Low Sugar)

It’s December 1st, aka. The month of baking!  I whipped up these Double Chocolate Banana Salted Caramel Muffins over the weekend – yes it’s a mouth full.

But I’ve been obsessed with using the Lily’s Sweets salted caramel chocolate chips in pretty much all my baking lately. All of Lily’s sweets chocolate is SUGAR FREE and you honestly cannot tell the difference! I order these off of NaturaMarket.

Now of course, you can always add more sweetness to this recipe if you like as cacao can be slightly bitter, but I much prefer them without the sweetness and the extra guilt.  Not to mention the insane cravings that start to follow once you consume too much sugar. Ever notice that? You go sugar free or low carb for a while and then – BAM – one bite of a sweet cake or cookie or piece of bread and your cravings come back full force?

It’s normal. Sugar triggers pleasure receptors in your brain, which cause you to want more and more and more.  This is why I like to keep my sugar intake very low and my fat intake high. It keeps my sugar cravings at bay, it helps to balance my blood sugar, it keeps my brain fuelled and it provides me with lots of energy. Plus, fat is incredibly important for hormonal health. 

Fats are structural components of some of the most important substances in the body, including prostaglandins, which are hormone-like substances that regulate many of the body’s functions. You need fats because they regulate the production of sex hormones, which can often be the reason why some teenage girls and women in general can experience amenorrhea (no period). 

High fat and low carb recipes are the main thing on the menu inside my Metabolic Reset program but they help to bust through sugar cravings like nobody’s business (and it might be going on sale real soon, so stay tuned 😉

😋 Here’s the recipe for ya!

 

Double Chocolate Banana Salted Caramel Muffins (Gluten Free, Grain Free, Low Sugar)

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Course: Treats
Servings: 12
Author: Samantha Gladish

Ingredients

  • large bananas mashed
  • 2 tbsp coconut oil melted
  • 3 large eggs
  • 2 cups almond flour finely ground
  • 1/2 cup cacao powder or cocoa powder
  • 1/2 tsp sea salt
  • 1 tsp ground cinnamon
  • 1/2 tsp baking soda
  • 1/2 cup salted caramel chocolate chips

Instructions

  • Preheat the oven to 350F and line a muffin tray with muffin cups.
  • Add all ingredients except chocolate chips into a mixing bowl and mix until well combined.
  • Stir in the chocolate chips.
  • Transfer batter to the lined muffin pan, filling the holes 3/4 of the way up.
  • Bake on the centre rack of the preheated oven for 20 to 22 minutes, or until muffins are puffy and cooked through.

P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (CLICK HERE to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!

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