Category: Women’s Health

10 Keto-Friendly Dinners (Delicious, Low Carb & Easy to Prepare)

Posted on

The Ketogenic diet is a hot topic as of late. Some people use it as an approach to weight loss, while others use it as a way to balance hormones and heal their body. A keto diet can be incredibly helpful for balancing insulin and blood sugar levels, which in turn will lead to better overall hormonal health (and yes ladies, that means less PMS and PCOS symptoms for you!)

If you’ve been thinking about going Keto, I’m hooking you up with 10 Keto-friendly dinner ideas! Below are a mix of recipes with dairy, and some without. I often find there are a lot of keto recipes smothered in dairy and although I love cheese, it’s not something I eat often and can be quite inflammatory for some people. Everyone is different so I wanted to provide you with options. 

If you’re looking to try the Keto approach to weight loss, check out my 12 week online weight loss program specifically designed to help women burn fat (with delicious food of course!). This program is not about deprivation, but about supporting women’s hormones with healthy high fat foods. Click here to learn more about my fat burning program.

 

Continue reading “10 Keto-Friendly Dinners (Delicious, Low Carb & Easy to Prepare)”

SHARE THIS!
Share on Pinterest

The Autoimmune Paleo Protocol – Foods to Eliminate for Healing

Posted on

When I first learned of my Hashimoto’s diagnosis, I dove into ALL areas of my health and well being. From IV therapy, to colonics, to supplementation, further hormone testing and of course diet, I put together a healing strategy – one that I am still following today. 

“The root cause of all autoimmune diseases is the same: our immune system, which is supposed to protect us from invading microorganisms, turns against us and attacks our proteins, cells, and tissues instead. Which proteins, cells, and tissues are attacked determines the autoimmune disease and its symptoms.” – Dr. Sarah Ballantyne 

The Autoimmune Paleo Protocol (abbreviated AIP), is a powerful strategy that uses diet and lifestyle to regulate the immune system, putting an end to these attacks and giving the body the opportunity to heal.

AIP can be seen as a ‘stricter’ version of the paleo diet. It eliminates foods allowed on the typical Paleo diet that have compounds that may stimulate the immune system or harm the gut environment, including nightshades (like tomatoes and peppers), eggs, nuts, seeds, beans, grains, gluten and alcohol.

Since I had already eliminated grains, beans, gluten, most dairy and sugar from my diet, taking it one step further wasn’t that big of a deal for me. 

With the AIP diet, there are a lot of things to eliminate and it can be challenging for some. Especially if your meals are centered around grains, it can be hard to give these foods up. I often find that many of my clients meals contain some sort of grain, with protein, fat and veggies not taking up enough ‘plate space.’

If you’ve been dealing with an autoimmune disease, I highly suggest you try out the AIP protocol. 

Here is a list of foods to eliminate on an AIP protocol:

GLUTEN / GRAINS / GRAIN-LIKE SEEDS: GLUTEN: – Wheat, Barley, Rye, Oats 

GRAINS: – Barley – Corn – Kamut – Millet – Oats – Rice – Rye – Sorghum – Spelt – Teff – Wheat (all varieties – einkorn, semolina, etc) 

GRAIN-LIKE SEEDS: – Amaranth – Buckwheat – Chia – Quinoa 

DAIRY: – Butter – Cheese – Cottage Cheese – Cream – Ghee – Ice cream – Kefir – Milk – Sour Cream – Whey – Yogurt 

LEGUMES: – Adzuki beans – Black beans – Black-eyes peas – Cannellini beans – Chickpeas/Garbanzos – Fava beans – Green beans – Kidney beans – Lentils – Lima beans – Mung beans – Navy beans – Pinto beans – Peanuts – Peas – Split peas – Soy beans 

NUTS & SEEDS:  NUTS (including nut-derived oils, nut flours, nut butters): – Almonds – Brazil nuts – Cashews – Chestnuts – Hazelnuts – Macadamia nuts – Pecans – Pine nuts – Pistachios – Walnuts

SEEDS (including seed-derived oils, seed flours, seed butters): – Chia – Flax – Hemp – Poppy – Pumpkin – Sesame – Sunflower 

SPICES DERIVED FROM SEEDS: – Anise – Annatto – Black caraway – Celery seed – Coriander – Cumin – Dill – Fennel – Fenugreek – Mustard – Nutmeg 

NIGHTSHADES (and spices derived from nightshades): – Bell Peppers – Cayenne Pepper – Chili Peppers – Eggplant – Goji Berries – Hot Peppers – Paprika – Pepinos – Pimentos – Potatoes – Tamarillos – Tomatillos – Tomatoes EGGS (chicken/duck/goose) 

Also avoid: ALCOHOL, COFFEE, PROCESSED VEGETABLE OILS (Canola, Cottonseed, etc), ADDED SUGARS, SUGAR ALCOHOLS

I already know where your brain is going. I already know you’re telling yourself that you could never eliminate these foods. 

​​Trust me, giving up almond butter was SO hard for me! And to top it off, almond butter ranked high on my food intolerance test as well, so even more reason to eliminate it. And I bake with almond flour all the time. Ugh! My worst nightmare 🙁

But please keep in mind – these food eliminations are temporary. You can reintroduce these foods back, which I have done so already. 

Keep in mind ALL the amazing foods you CAN eat. Meat, fish, seafood, veggies, fruit, delicious fats, herbs and spices. There is A LOT you can eat. 

From the AIP diet, I naturally transitioned in a modified keto diet. Because I don’t really eat carbs or a very low-carb, I increased my fats to help fuel my body, hormones and brain and so far – I’m loving it. 

At the end of the day – you HAVE TO DO THE REAL work and that takes effort and commitment. Changing your diet to be AIP compliant is hard work. And although the AIP protocol may seem challenging, it could also be the ONE thing that just might save your life. 

My amazing friend Marni Wasserman, who also has Hashimoto’s is my go to friend when I’m feeling challenged by my diet and health. 

If you haven’t downloaded our Healing Recipe Guide, click here to do so now. We share delicious AIP friendly recipes that we love and we know you’ll love too! These recipes are great for anyone with autoimmunity. 

Marni and I are teaming up to bring you more info on Hashimoto’s and share our stories of how we’ve gotten better and the steps and protocols we’ve taken. 

So stay tuned… we’re working on some fun stuff! And in the meantime, try out our recipes and start the healing process today. 

SHARE THIS!
Share on Pinterest

AIP Friendly Coconut Blueberry Smoothie (plus my Hashimotos update)

Posted on

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
Write a review
Save Recipe
Print
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/
SHARE THIS!
Share on Pinterest

Metabolism Boosting Breakfast Scramble

Posted on

Breakfast is definitely one of my favourite meals! In fact, I feel like you can eat ‘breakfast’ at any meal of the day. 

I always love seeing the reaction of my clients when they see their meal plans. Most of them will find foods such as chicken or beef as a breakfast option on their meal plan, or a combination of specific nuts and seeds with certain fruits all as a way to ensure adequate protein. And of course, then there’s eggs! My fav 🙂 

You might find it strange to eat chicken or beef at breakfast, but the thing is, breakfast is just another meal of the day, so any food can apply here. And protein is key!

In fact, if you’re starting your morning off with a bagel, cereal, granola, or a smoothie (that does not have adequate amounts of fat and protein), you can ensure you’ll be setting yourself up for some unstable blood sugar, combined with a slower moving metabolism, combined with a general feeling of fatigue later in the day. 

Know what I mean?

What you choose for breakfast plays a key role in hormonal health and metabolism. If you’re struggling to lose weight or are dealing with hormonal imbalances, such as PCOS, PMS, diabetes, menopause, hot flashes, insomnia, fatigue, stress, acne, hair loss or estrogen dominance,  you might want to take a look at what foods you’re choosing to eat to start your day. 

And of course, this applies to all your meals. Every time you eat is an opportunity to support your health and hormones, so why not choose the best foods possible? 

So what’s so great about my simple and delicious breakfast scramble? Well, aside from being simple and delicious, it contains a few key things:

  • Eggs – which provide you with protein, healthy brain feeling fats and numerous hormone balancing vitamins and minerals
  • Avocado – is loaded with vitamin E and monounsaturated fats, both of which are incredible for skin health
  • Asparagus – contains glutathione, a potent antioxidant that keeps your skin youthful and is found in every cell in your body! It scours our body for toxins, free radicals and heavy metals that pose a threat to our health and well-being and gives them the boot!
  • Spinach – is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese – so basically, it’s a nutrient powerhouse!

This recipe is quick to make. I love chopping and prepping veggies a day before so they are ready in the fridge to add to recipes. Food prep is a life saver!

Enjoy the delicious and get that metabolism soaring! And if you’re looking for one-on-one support to lose weight and balance your hormones, fill out my online application here. 

And be sure to click here to download my FREE DIY Beauty Secrets eBook for gorgeous glowing skin! 

 

 

 

Metabolism Boosting Breakfast Scramble
Serves 1
Write a review
Save Recipe
Print
Prep Time
5 min
Cook Time
8 min
Prep Time
5 min
Cook Time
8 min
Ingredients
  1. 1 tablespoon ghee
  2. Handful of spinach
  3. 3 asparagus stalks, chopped into 1/4 inch coins/pieces
  4. 1/4 onion, roughly chopped
  5. 2 eggs, beaten
  6. ½ avocado
  7. sea salt and pepper
  8. herbamare
Instructions
  1. Add ghee to a skillet over medium heat.
  2. Add spinach, onion and asparagus and sauté for 3-5 minutes, until onion is slightly translucent.
  3. Stir in whisked eggs and cook for 3 more minutes until cooked through, being sure to mix and incorporate into the veggies.
  4. Top with avocado and season with salt, pepper and herbamare.
Notes
  1. Don't have spinach or asparagus on hand? Any veggie will work. Use chopped peppers, kale, mushrooms, chard, bok choy or any green veggie your heart desires!
Holistic Wellness https://holisticwellness.ca/
SHARE THIS!
Share on Pinterest

A Chocolate Milkshake for GUT Health

Posted on

Could it be…

That a milkshake could help to heal your gut?

Now I’m not just talking about any kind of milkshake. There are many different types of chocolate and quality varies, so the kind we use is very important.

Are you familiar with raw cacao? Raw Cacao is the real unprocessed form of chocolate. It’s slightly bitter, but also decadent and delicious!

Raw cacao contains phenylethylamine, an amino acid that helps boost happy hormones.

Plus, it’s loaded with magnesium. A large percentage of the population is deficient in magnesium due to the quality of our soil.

This mineral is important for detoxification, calming the nervous system, balancing the endocrine system (ie. hormones) and supporting the bowels!

Got constipation issues? Magnesium can become your best friend as it helps to draws water into the stools, making them softer and easier to pass. It’s also a muscle relaxant, so it eases any tension in the intestinal wall that might be causing constipation.

So what about this milkshake?

Not only is it chocolatey and loaded with magnesium, but it also contains coconut oil, which has many nutritive properties that support the gut and collagen powder, a great healing superfood!

Supporting the health of your gut is essential if you want to have optimal health. As Hippocrates said – “all disease begins in the gut” and this is soooo true!

With all of my clients, one of the key areas I focus on with their health is their gut. Because guess what? From autoimmune disorders, to inflammation, to excess weight, to skin issues such as acne, eczema or psoriasis and even PMS and menopause, it ALL relates back to the gut. 

If you’ve been dealing with these symptoms and are finally looking to heal, be disease free and thrive, you need to focus on gut health!

Supporting the health of your gut is essential if you want to have optimal health. As Hippocrates said – “all disease begins in the gut” and this is soooo true!

With all of my clients, one of the key areas my team and I focus on when we work with you health your gut.

Because guess what? From autoimmune disorders, to inflammation, to excess weight, to skin issues such as acne, eczema or psoriasis and even PMS and menopause, it ALL relates back to the gut.

You can learn more about working with us 1:1 HERE

 

Gut Healing Chocolate Smoothie
Serves 1
Write a review
Save Recipe
Print
Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 1/2 cups unsweetened coconut milk
  2. 1 tablespoon raw cacao powder
  3. ½ teaspoon vanilla powder or extract (I prefer the alcohol free one from Simply Organics)
  4. 1 teaspoon cinnamon
  5. ½ banana, frozen
  6. ½ tablespoon coconut oil
  7. 1 tablespoon collagen powder
Instructions
  1. Add all the ingredients to a blender and blend until smooth and creamy.
Holistic Wellness https://holisticwellness.ca/
SHARE THIS!
Share on Pinterest

Fat Burning Cinnamon Cookie Smoothie

Posted on

With the overwhelming response from my Fat Burning Chocolate Smoothie, I figured I had to create another delicious concoction to get your taste buds excited. 

Well, I gotta admit… I think this recipe is gonna add a skip to your step, a big smile to your face and light some serious energy under your a$$! 

If there’s one thing you know about me, you know I like FLAVOUR! I like things to be sweet (although, NOT loaded with sugar), I like things to taste damn good, I like foods to be insanely delicious and I want my meals and smoothies to be something I actually look forward to eating. 

Many times I whip together smoothies or juices and blend together some pretty interesting ingredients just because I know they’re good for me and in a rush, I chug it down. But let’s face it, that’s not very enticing and not something I want to do everyday with my smoothies or meals in general. 

Spirulina with water (gross!), wheat grass (need I say more), BCAAs with apple cider vinegar (UGH! It’s gross. Never do that concoction! Like never!). I like to try all kinds of superfoods and supplements and more than anything, I like to get creative making something that doesn’t taste so good, taste amazing! 

Cuz let’s face it, if it tastes good AND it’s good for you, theres a good chance you’ll end up eating it more. Am I riiiight?

This Cinnamon Cookie Smoothie is dee-lish. And best part is, there is zero sugar. It is literally a fat burning bomb of creaminess that literally taste like you’re eating a cookie. 

This is an amazing smoothie to start your day with as it’s loaded with protein and fat – two macronutrients that will fuel your metabolism, boost your energy and keep you satiated all morning so you can ditch the sugar-loaded bagel on your way to work. There is NO need for bagels people; no need! 

There is one amazing ingredient in this smoothie that truly gives it a fat burning boost; and that’s the Keto Kreme. 

Keto Kreme contains powdered MCT oil, ceylon cinnamon (amazing for controlling blood sugar) and it’s sweetened with a bit of stevia. What’s so good about Keto Kreme? It’s the MCT – a medium train triglyceride that is used as a fuel source in your body. 

FullSizeRender

“Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. This is one reason why many people claim that MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as fat.” – Dr. Josh Axe

But MCT’s don’t just help with fat burning. They are also incredible for supporting the brain, increasing energy, balancing hormones, improving mood and are great for fighting bacteria and viruses in the body. 

I suggest you try this smoothie without adding ANY fruit to it. If you find you need that little bit of sweetness (remember, you will get some sweetness from the stevia in the Keto Kreme), then go ahead and add in 1/4 of a frozen banana or 1 date. 

Additionally, you can also swap out the vanilla protein powder for chocolate and you can add in extra spices such as nutmeg or ginger. 

So, let’s get this recipe! Hope you enjoy it as much as I do! 

P.S. If you want to order some Keto Kreme for your smoothies, you can do so here:

Canada link: https://holisticwellness.pruvitnow.com/ca

U.S Link: https://holisticwellness.pruvitnow.com

You can also read this article here all about exogenous ketones and the benefits of taking them. 

And don’t hesitate to email me at – samantha@holisticwellness.ca if you have any questions. 

Fat Burning Cinnamon Cookie Smoothie
Serves 1
Write a review
Save Recipe
Print
Ingredients
  1. 1 cup coconut milk
  2. 1 cup spring water
  3. 1 scoop Vanilla Protein Powder (I like Organic Whey from Progressive)
  4. 1/2 tbsp raw almond butter (or your favourite nut butter)
  5. 1/2 pack of Keto Kreme
  6. 1 tsp cinnamon
Instructions
  1. Add all ingredients into your blender and combine until smooth and creamy. Sprinkle with additional cinnamon on top and enjoy!
Holistic Wellness https://holisticwellness.ca/
SHARE THIS!
Share on Pinterest

Fat Burning Chocolate Smoothie

Posted on

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
Write a review
Save Recipe
Print
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/
SHARE THIS!
Share on Pinterest

Gut Healing Green Smoothie

Posted on
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
Write a review
Save Recipe
Print
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/
SHARE THIS!
Share on Pinterest

4 Keys to Resetting Your Metabolism for Successful Weight Loss

Posted on

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.

IMG_3411

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

 

 

SHARE THIS!
Share on Pinterest

@holisticwellnessfoodie