Tag: qualitarian food

Paleo Spiced Pumpkin Loaf

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We’re nearing the end of October and soon enough we will be in Christmas shopping mode. 

I love Christmas. I just love holidays in general (halloween is my favourite, although not a holiday per se, but it’s still a fun day of celebration!). Family, food, connection and my crazy, wild, fearless nieces. Gosh I love them!

I don’t have kids of my own but feel like my nieces are close enough to being my own. 

They are incredibly funny, creative and full of amazing possibility. Watching them develop into bright and beautiful young girls is incredibly rewarding. 

The other day, my one niece said to me, “Auntie Sammy, I want to eat healthy like you!”

Oh my! That was music to my ears! A 6 year old wanting to eat healthy like me? 

Let’s just say when I had her help me make spinach and almond patties and roll the gooey dough in her hands, she wasn’t so thrilled to try them. She did however help me make them and was thrilled to have her hands covered in green goop! 

That’s good enough for me. I know it can be difficult getting kids to eat well and try green looking foods. I often tell them the green foods are “shrek” foods and sometimes, that seems to work. 

Which brings me to my pumpkin loaf. And basically anything I’ve ever baked before. My nieces have eaten every last of my baking crumbs, never questioning what it is or how it’s made. It looks good, sweet and chocolatey, so they eat it!

As much as I don’t want them indulging in sugar regularly (which is not really my choice since I’m not their parent), letting them enjoy my gluten free and dairy free treats every so often is a-ok in my books. Plus, educating my brother and sister in law on healthy ingredients and teaching them how they can health-ify just about any treat is good enough for me! 

When we know better, we do better and every opportunity that comes my way to educate my friends, family and clients on nutrition, I’ll take 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!

So, let’s get to this delicious Paleo Spiced Pumpkin Loaf. Why paleo? Because it’s free of processed flours, is gluten free, dairy free and full of pure goodness. 

It’s a great holiday treat to whip up and bring to an upcoming party or event, or just make for your family and enjoy with your kids (whom I know will enjoy!). 

 

Paleo Spiced Pumpkin Loaf
Serves 6
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Ingredients
  1. 1 cup fine-ground blanched almond flour
  2. 1/4 cup coconut flour
  3. 1 teaspoon ground cinnamon
  4. 1/2 teaspoon baking soda
  5. 1/2 teaspoon fine-grain sea salt
  6. 1/2 teaspoon pumpkin pie spice
  7. 1/4 teaspoon ground cinnamon
  8. 3/4 cup coconut sugar
  9. 1/2 cup canned pumpkin puree
  10. 1/3 cup melted coconut oil
  11. 3 tablespoons almond or coconut milk
  12. 1 teaspoon vanilla extract or ground vanilla bean
  13. 4 large eggs
  14. 1/3 cup mini chocolate chips (optional)
Instructions
  1. Adjust an oven rack to the middle position and pre-heat oven to 325 degrees. Line the bottom of a 9×5 inch loaf pan with parchment paper and set aside.
  2. Combine the flours, cinnamon, baking soda, salt, pumpkin pie spice, cinnamon, and coconut sugar in the bowl of a large food processor.
  3. Pulse 10 times or until mixed. Then, add the pumpkin puree, coconut oil, milk, vanilla, and eggs and process for 30 seconds or until combined. Scrape down the sides and process again if needed. Add in chocolate chips and pulse to incorporate into mixture.
  4. Use a rubber spatula to transfer the mixture to the lined loaf pan. Bake for 70-75 minutes or until a toothpick inserted into the center comes out clean.
  5. Let cool in the pan for 15 minutes. Use a knife to loosen the bread from the sides of the pan. Remove the loaf from the pan by lifting the parchment paper. Let cool completely before slicing and serving.
Holistic Wellness https://holisticwellness.ca/
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Roasted Red Pepper Hummus

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Ok… so I’ll admit it. 

I’m pretty obsessed with hummus. Like all kinds. 

Aside from just dipping Mary’s Jalapeño crackers into it (which I do often), it can easily be used for so many recipes. 

I love spreading it on my toast and then topping it with a poached egg, or spreading it on my favourite raw sun-dried tomato wraps and adding in some roasted chicken and sliced veggies. Both are great recipe ideas for any meal of the day!

Plus, it’s easily transportable when travelling or heading out for an afternoon. Pack it into a container, chop up some veggies and you’re golden!

Bottom line, I love it.

With my 21-Day Delicious Detox launching in just a few more days, I wanted to provide you with a delicious and healthy detoxifying recipe that you can enjoy guilt free. And if you don’t happen to be “detoxing,” you can still enjoy this recipe and all of the healthy benefits. 

Oh! and in case you missed my periscope where I share all about the important foods you need to include into your diet to support detoxification, you can catch it here.

So, moving onto those benefits, what are they?

Well… there’s plant based protein from chickpeas (great for balancing blood sugar), tons of vitamin C from red peppers (amazing for liver detoxification and skin health), fresh garlic (amazing for immune health and contains sulphur which is a detoxifying nutrient) and tahini paste (loaded with calcium which helps to strengthen your bones and ease PMS cramps). 

Um… need I say more?

This hummus is da bomb and I think you’re gonna love it just as much as I do. It’s not just any hummus, it’s a roasted red pepper hummus and it rocks!

Ok, so, let’s get to it because I know you’re dying to make it and try it on some gluten free toast with poached eggs. Yup… I knew I sold you on that one 🙂

Roasted Red Pepper Hummus
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 3/4 cup roasted red bell peppers (about 1 lb. peppers, roasted)
  2. 2 cans organic chickpeas/garbanzo beans (15 oz. each), drained and rinsed well
  3. 1/4 cup tahini paste
  4. 2 tbsp extra virgin olive oil
  5. 1 1/2 tbsp fresh lemon juice
  6. 1 1/2 tsp crushed fresh garlic (or more to taste. *Roast for extra flavour!)
  7. 3/4 tsp smoked paprika (or more to taste)
  8. 1/4-1/2 tsp sea salt
  9. 1/4 tsp cayenne pepper (or more to taste)
  10. Warm water as needed
Instructions
  1. First, you need to roast some peppers. Alternatively you can used jarred peppers, just be sure it's free of GMO oils and additives. Otherwise, preheat oven to 400 degrees. Line a baking sheet with parchment paper and lay peppers on their sides, stems pointing sideways. Place in the oven and allow peppers to roast for 20 minutes. Remove baking sheet. Using tongs, give the peppers a half turn, then place back in the oven for another 20 minutes. Check to make sure the peppers have fully roasted. The skin should be charred and soft and the peppers should look slightly collapsed. If they don't look ready, let them roast for a few more minutes. When they're done, remove baking sheet from oven and let them cool.
  2. Once peppers have cooled, add them to your food processor, along with the chickpeas, tahini paste, olive oil, lemon juice, garlic and spices.
  3. Pulse the ingredients for about 60 seconds, then process again until smooth. If mixture seems too thick, add warm water a tablespoon at a time and blend until desired consistency is reached. Taste the mixture and add more salt, lemon juice, cayenne or garlic to taste if necessary. Process again to blend any additional ingredients.
  4. Place in a bowl and allow hummus to chill. It tends to firm up while it chills.
  5. Serve with your favourite crackers or veggies or use as a spread in sandwiches or wraps.
Holistic Wellness https://holisticwellness.ca/
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Foodie Fridays – Chocolate Cherry Protein Oat Bars

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Oh what a week it has been! 

Although it’s been a whirlwind and my schedule has been swamped, I’m so grateful when I hear about the WINS my clients are experiencing. 

Like a non-existent period finally returning after 6 months and infertility issues which are clearly solved because whoot-whoot, one of my clients is pregnant! And then my client Elide, who is down 51lbs since she started working with me back in January!

Honestly, my heart is full and nothing brings me more joy than being along for these incredible successes!

But amongst all of the amazingness, I managed to get very little sleep all week, stayed up waaaay too late one night watching Sons of Anarchy and skipped my workouts! My schedule was full, my life is full and I am fully accepting where I am at. 

As for my food on the other hand, well that never suffers. My eating has been on point this week and since coming back from Jamaica last week (which is oh-so-incredibly-sad, but was the best trip ever!), I decided to do a little bit of a reboot. Although I ate really well and healthy for the most part on vacation, a few extra indulgences left me feeling bloated. 

I’ve been overloading on veggies this week, drinking lots of water and enjoying my cleanse tea which contains nettles, fennel and mint. It’s so good! 

Amongst all the busyness, I made it a point to carve out some time to test out some new recipes.

*As a side note – when I’m stressed and overwhelmed, you can find me in my kitchen baking to take the edge off. It’s my way of managing stress. It always seems to pay off because I end up creating deliciousness, like this recipe here!

Foodie Fridays!#yum-6

Chocolate. Cherry. Nuts. Seeds. Chocolate… honestly… can you go wrong? What an amazing, delicious, healthy combination! 

These bars are so damn good!

I ate ONE! My boyfriend TWO and the rest were devoured by his athletes! He came home with an empty tray, which obviously means everyone enjoyed them. Although I could’ve eaten them all, it was better I let him take them to work. (truthfully, I was secretly hoping he’d save me one more, but it’s all good). 

These bars contain only natural and real food ingredients. You can make them nut free by substituting pumpkin seeds or other seeds and the almond butter with sunbutter. Although I haven’t tested it with sun butter, I’m sure it would still be delicious. 

I added in a scoop of my favourite Organic Whey Protein Powder. Again, you can try substituting this with your favourite protein powder. I’m a HUGE fan of Progressive Organic Proteins. They also have brown rice and hemp available too! The whey works perfect in this recipe because it blends really well. Plus, it’s grass-fed and free of ALL antibiotics and hormones and only sweetened with stevia. 

I’d love to know what you think of these bars! Share with me in the comments below 🙂

Chocolate Cherry Protein Oat Bars
Yields 16
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Ingredients
  1. 1 1/2 cups wheat free rolled oats
  2. 1/2 cup Progressive Organic Whey Protein Powder
  3. 1 cup almonds, roughly chopped
  4. 3/4 cup sunflower seeds
  5. 1/2 cup pecans, roughly chopped
  6. 1/2 dried cherries
  7. 1/4 cup shredded coconut
  8. 1/2 cup Enjoy Life Mini Chocolate Chips
  9. 1/2 tsp vanilla powder
  10. 1 tsp cinnamon
  11. 2/3 cup almond butter
  12. 1/3 cup maple syrup
  13. 2 eggs
Instructions
  1. Preheat oven to 350F.
  2. Line a brownie pan (roughly 9x9) with parchment paper.
  3. In a large bowl, stir together first 10 ingredients (oats to cinnamon).
  4. In a small bowl, whisk together almond butter, maple syrup and eggs.
  5. Add wet ingredients to dry and combine really well, until all ingredients are coated with the wet mixture.
  6. Pour into brownie pan and press down to even out.
  7. Bake in the oven for 15-17 minutes until top is set.
  8. Remove from oven and let cook for 10 minutes before cutting in bars.
Holistic Wellness https://holisticwellness.ca/
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Foodie Fridays! The Best Ever Kale Caesar Salad

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Feed me some leafy greens and I’m one happy girl! I eat them so frequently you’d think I’d be sick of them by now. 

In fact, even as a little girl I loved Kale. My grandmother used to use it in many dishes, sautéed with lots of garlic, and my mom makes this amazing Caldo Verde Portuguese soup. It basically means collard green soup and it is my favourite! 

Collard greens, swiss chard, kale and other cruciferous veggies like broccoli and brussel sprouts are so incredibly detoxifying, support liver health and supply you with an incredible amount of magnesium.

Plus, they are rich in antioxidants, contain anti-inflammatory benefits, cancer protective compounds and cholesterol lowering properties. How ahhhmazing is that? But wait… there’s more! Kale also contains vitamin A, vitamin C, vitamin K, vitamins B1, B2, B3 and B6, plus omega 3 and 6 fatty acids, fiber, iron and potassium. 

So if you’re not eating kale by now, you better start! In fact, when I hear people say how they don’t eat any veggies or would never even consider trying kale, it breaks my little (big) heart. I know what eating nutrient rich food can do for your health and without these magnificent greens in your life, you’ll be suffering with inflammation, brain fog, sleeplessness, anxiety, pms, hormonal imbalances and lack of energy. Who wants that?

Which brings to my creamy, leafy, amazing, kale caesar salad. I’m gonna say it’s the best ever (because it is) and so ridiculously delicious that you’ll want to make it all the time! Or at least it may start to replace your traditional caesar salad recipe. 

There’s just something about caesar salad. For me, it’s the creaminess. I so regularly make olive oil, lemon and balsamic dressing that it just gets kind of boring and unexciting. 

This caesar dressing is perfect as a dip for veggies or even used as a spread on sandwiches. 

So before we get into this amazing recipe, let’s have a quick chat about massaging kale. Yes, I said massage. I’m sure you’ve heard of this before, right?

Well, curly kale (which is what I use in this recipe) can be a little on the tough side. To break it down and to allow for your body to absorb and assimilate all of the vital minerals and nutrients, you first need to massage your kale with a little bit of olive oil, lemon and sea salt. 

It’s easy. Before you make the caesar dressing, wash and de-stem your kale. Add it to a large bowl and drizzle 1-2 tablespoons of olive oil, a squeeze of lemon juice and a sprinkling of sea salt. Then massage. Use your hands to really get in there and soften up the leaves. You’ll want to do this step as it lends a much nicer texture to the kale, making it more enjoyable to chomp on. 

Then, let it sit while you make your dressing. 

So now, onto the goodness! 

Enjoy 🙂 

Kale Caesar Salad
Serves 2
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
SALAD
  1. 5-6 cups (1 large bunch) raw kale, massaged (see above)
  2. 2 tablespoons hemp seeds
  3. 1 tablespoon nutritional yeast
  4. Organic or homemade croutons (I use the sprouted croutons from LIVE ORGANIC FOODS), this is optional
CAESAR DRESSING
  1. ½ cup raw cashews, soaked overnight or for 4 hours
  2. 1 tablespoon tahini
  3. 1 cup water
  4. 3 tablespoons nutritional yeast
  5. Juice of 1 large lemon
  6. 3 garlic cloves
  7. 2 teaspoons dijon mustard
  8. Black pepper & sea salt to taste
Instructions
  1. Massage kale in a large salad bowl and set aside.
  2. Add all caesar dressing ingredients into a food processor and blend until well combined. You may need to add more water, depending on the consistency you like.
  3. Add dressing to salad and top with hemp seeds, nutritional yeast and croutons.
Notes
  1. *You can always step it up a notch and add some parmesan cheese and bacon to this recipe. I've done it many times and it's delicious! You can also serve this with some grilled or poached chicken or salmon for a healthy nutrient packed lunch!
Holistic Wellness https://holisticwellness.ca/
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Chocolate Hazelnut Protein Power Bowl

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Your breakfast needs a pick me up!

One of the biggest complaints I hear from my clients is that they don’t know what to eat for breakfast. Enter this power bowl. It’s not just any power bowl. It’s a friggin chocolate hazelnut bowl and I totally approve of you having it for breakfast! 

My breakfast varys often. From oats, to eggs (which can be made poached, fried or into a delicious veggie filled omelet) to leftovers, I eat quite the variety of things in the a.m.

And yes, by leftovers I mean I’ve eaten my leftover poached salmon with avocado and a side of greens for breakfast. It’s delicious, healthy and full of protein to fuel my body for a busy day. You should try it sometime!

I often tell my clients that they need to get over the idea that breakfast has to come in the form of a bagel, a donut, a box of cereal or any other type of breakfast-y type food. Breakfast is just another meal of the day, so don’t limit your choices. 

This power bowl has definitely gotten many of my clients up and out of bed in the morning. Even their kids enjoy it (which is a huge win!).

I mean, what kid (or adult) is going to pass up chocolate in the morning? I use cacao in this power bowl and if you haven’t gotten on the cacao-powder bandwagon, then I suggest you join. I use cacao in a lot of my smoothies and baking recipes, because it contains no artificial sugars, junk, or crap that you find in a typical cocoa powder. 

Cacao is a superfood and it’s rich in vitamin C, magnesium and lends a perfect chocolatey decadence to just about anything.

Have you tried my Black Bean Brownies yet? They contain a delicious amount of cacao and are perfectly gooey, rich in protein and packed with fiber. Click here to get that recipe. 

Oh! and ladies! This power bowl is perfect for those sugar craving PMS days where all you want is chocolate and you’ll rip someones heads off until you get your fix. You know what I’m talking about! The thing is, when you’re craving chocolate around your period, what your body is actually telling you is that it needs magnesium.

Magnesium is a very important mineral that helps to ease cramps and release muscle tension. It’s basically like the perfect PMS mineral! So take some, or eat cacao. 

So get out that blender, whip up this delicious chocolatey goodness, bask in your all day soaring energy and tame the PMS monster. 

Chocolate Hazelnut Protein Power Bowl
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Ingredients
  1. 1 frozen banana
  2. ¼ cup hazelnuts, soaked 30 minutes
  3. 3 tbsp hemp protein (I used Progressive Organic Hemp)
  4. 2 tbsp raw cacao powder
  5. 1 scoop of your favourite chocolate protein powder (I love Progressive Harmonized Chocolate in this recipe)
  6. ¾ cup coconut milk
  7. 1 tsp cinnamon
  8. ice (optional)
  9. 1/4 avocado (optional and may be needed for additional thickness and consistency)
Toppings
  1. Banana
  2. Strawberries
  3. Cacao nibs
  4. Shredded coconut
  5. Hemp seeds
  6. Chia seeds
  7. Goji berries
  8. Hazelnuts
  9. Sesame Seeds
  10. Pumpkins Seeds
Instructions
  1. Place all ingredients (minus the toppings) into a blender and blend until well combined. Pour into a bowl and top with your favourite ingredients. Topping with hemp seeds, chia seeds and other superfoods will give this bowl a super antioxidant kick and supply you with a ton of plant based protein and healthy fats.
Holistic Wellness https://holisticwellness.ca/
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5 Foods That Are Making Your PMS Worse

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It comes and goes with a vengeance. Or sometimes, it comes and goes with ease. Maybe it’s so erratic that you really don’t know what to predict. 

I’m talking about your period. Your monthly flow helps to flush toxicity from your body, it’s the reason you are a WOMAN and most importantly, can allow you to make a baby! Your period is powerful. 

I dreaded my period back in my teenage days. I mean no one wants to get their period when it’s long weekend and everyone’s getting ready to party and you’re curled over with cramps, feeling bloated and your mood swings are fierce! It’s not pretty. 

But like all the other teenage girls, I went on the birth control pill and completely shut down my endocrine system, ovulation and impaired my gut health and created deep hormonal chaos. You can read more on that story by clicking here and learn why the pill is ruining is your health. 

The pill never really “solved” my PMS. I was still popping advil and using a hot water bottle to ease my cramps. Not to mention the bags of chips I would demolish in an attempt to fix my erratic cravings. Salty? Sweet? I wanted both!

I never really paid attention to what I ate during the month, or how it could relate to my PMS. It wasn’t until studying nutrition and adopting the Qualitarian diet that everything came into perceptive. I ditched the pill and healed my hormones, with food. 

I also learned the very foods I needed to avoid in order to balance my hormones and heal my PMS for good. So if you can relate to this story, which I’m sure so many women can, I highly recommend you ditch these 5 foods that are making your PMS worse. (*they are also causing weight gain, unstable moods, digestive upsets, fatigue, aging and impairing your liver). 

So listen up ladies… 

It’s time to grab the bull by the horns and heal your hormones naturally by eliminating these inflammatory culprits from your diet. High inflammatory foods cause hormonal chaos, spike insulin levels, lower immunity and make PMS symptoms worse. 

You Ready?

FOOD CULPRIT #1 – Sugar. Ugh! I know you’re sick of me talking about ditching the sugar, but this inflammatory food is impairing your liver, spiking your insulin and is the very reason behind your cravings, irritability and mood swings. Now when I say sugar, what I am referring to is a high concentration of fructose + glucose, such as soft drinks, candies, sweets, baked goods, breakfast cereals (yes, I know, I said cereal! It’s high in sugar so ditch it), fruit juices, large amounts of fruit, honey and chocolate (typically milk chocolate). Starches in the form of sweet potato, quinoa, squashes and rice are ok to eat. They still fall into the “carbohydrate/sugar” category but are much more nutritious then eating baked goods and cereals. Stick with these dense, more nutritious starches are you’re golden. 

FOOD CULPRIT #2 – Wheat. I’m sure you’ve heard that gluten and wheat are the root of all evil. And well, for some, it most definitely is. It really all depends on the state of your digestive health. If you are a celiac or suffer with crohn’s or colitis, then you most definitely need to ditch the gluten. The problem with our wheat today is that it is hybridized. It is NOT produced the traditional way and contains a ton of herbicides and pesticides. I use gluten and wheat interchangeably here because wheat contains gluten, so if you avoid one, you avoid both. Wheat is an inflammatory food and most people find they suffer with bloating, gas, digestive upsets, headaches and migraines and some women who have ditched the wheat, have found a dramatic improvement with their cycle and pre menstrual symptoms. 

FOOD CULPRIT #3 – Dairy. Second to wheat, dairy is a very common food sensitivity. Aside from the antibiotics and hormones which you are eating and drinking, dairy contains a protein called A1 casein. This protein is inflammatory and over stimulates your immune system. As a note, A1 casein is found primarily in Holstein cows and very small amounts in Jersey cows, goats and sheep. With my one-on-one clients I eliminate dairy to help calm down the inflammatory response which in turn helps to support a health menstrual cycle. Also, I eliminate dairy in ALL my clients who are suffering with eczema, acne, sinus infections and asthma.  

FOOD CULPRIT #4 – Vegetable Oils. Soy, corn, canola, cottonseed, safflower and sunflower oils are cheap, contain toxic trans fats and are highly inflammatory. These cheap oils increase your Omega 6 fatty acids. Although omega 6 is important, we want to ensure we get these fatty acids from nuts and seeds instead. Too many Omega 6’s will throw off the delicate balance to Omega 3’s which are anti inflammatory and needed for a healthy hormonal response. Replace these oils with grass fed butter, ghee, coconut oil, fish oil, avocado and olive oil. 

FOOD CULPRIT #5 – Alcohol. Your liver is your main detoxifying organ and one of it’s many jobs, is to metabolize hormones. Alcohol will slow down your livers ability to detoxify, which in turn will slow down how effectively you eliminate and metabolize excess hormones. Alcohol is also highly estrogenic and 2 glasses of wine a night can increase your chances of breast cancer by 250%!!!! That.Is.Crazy! Eliminate or drastically reduce your alcohol intake and if you’d like to enjoy a glass of red or white on the weekends (notice I said GLASS, not glasses), try mixing it with some kombucha. 

Make the effort to reduce or eliminate these foods from your diet and your hormonal health will improve drastically. PMS symptoms is all about managing hormones and being able to provide our body with the right nutrients and support throughout the entire month, not just 1 week prior to your period. An easy breezy period with little to no PMS symptoms is a sign that your hormones are in a good ratio, healthy and happy.

Women are often confused as to what they can eat to optimize their hormones. In my book, The Qualitarian Life I provide a delicious and healthy meal plan with over 60+ recipes you can choose from. All recipes are great for supporting your hormones and are free from all the inflammatory culprits. You can get my book by clicking here. It’s a digital book and can be downloaded instantly.  

If you’re looking to dive deeper into healing you hormones, easing your menstrual cycle, regulating your cycle, reducing or eliminating your PMS symptoms or thinking about ditching the pill, feel free to reach out to me at samanthagladish@gmail.com. We can set up a 20 minute consult call to discuss your health and outline the best approach and protocol for you. 

In the meantime, comment below and let me know how you manage your PMS symptoms, what foods you need to eliminate and what your PMS cravings are! I’d love to know 🙂 

Cheers to healthy & happy hormones
Samantha xoxo

 

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Foodie Fridays – Raw Lemon Cheesecake

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I made this cheesecake for Easter weekend a few weeks ago and it was a serious hit!

I’m sometimes skeptical sharing a raw dessert with my family because well… they don’t normally eat raw cheesecake!

My family is used to “baked” desserts and still doesn’t really get the idea of raw or that a cake can be made from nuts and seeds and still be creamy and delicious. 

Well, I think this dessert convinced them! It was honestly so refreshing and is the perfect dessert to enjoy during the sunnier, warmer months. Ok… I think I’m holding back a little. Honestly, this cake is insanely good and I probably could’ve eaten the whole thing! We all went back for seconds and if you like lemon and coconut, well then you are going to looove this cake!

Last summer I whipped up a raw pecan pie and my family quite enjoyed that one too! You can get that recipe by clicking here. Seems like I’m winning them over one raw pie at a time!

Unlike most raw desserts, which tend to take a lot of time, this one was pretty easy. Aside from having to soak your nuts to help with the digestibility and let it sit in the freezer to set, actual prep time didn’t take long at all. 

Enjoy! 

Raw Lemon Cheesecake
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Crust
  1. 2 cups almonds, soaked for 4-8 hours
  2. 10 medjool dates, soaked in warm water for 2 minutes
  3. 1/2 tsp vanilla powder
  4. 1 tsp cinnamon
  5. 1/8 tsp sea salt
Filling
  1. 2 1/2 cups cashews, soaked for 4-8 hours
  2. 1 1/2 cup almond or coconut milk
  3. 1 1/4 cups fresh lemon juice
  4. 3/4 cup maple syrup
  5. 2 Tbsp lemon zest
  6. 1/8 tsp sea salt
  7. 3/4 cup coconut butter
  8. 3 Tbsp arrowroot starch
Strawberry Maple Fruit Sauce (optional)
  1. 3/4 cup fresh strawberries
  2. 2 Tbsp maple syrup
  3. 2 Tbsp fresh lemon juice
  4. Pinch of sea salt
Instructions
  1. For the crust - place almonds in the food processor and process until finely ground, like crumbs. Add the dates, vanilla, cinnamon and sea salt and combine.
  2. Press down into the bottom of a 10-inch spring form pan.
  3. For the filling - place all of the ingredients, except the coconut butter and arrowroot starch, into a food processor and process until mixture is smooth. Add coconut butter and arrowroot and blend again for 1 minute, until everything is combined. The final mixture should be smooth and creamy.
  4. Pour the filling onto the crust and spread out evenly with a spatula. Cover the cake and freeze it for about 4-6 hours, or overnight.
  5. For the strawberry sauce - add all ingredients into a blender and blend until smooth. Store in a mason jar in the fridge until cheesecake is ready to serve and pour over each slice.
Notes
  1. *The strawberry sauce is optional but makes a delicious and refreshing addition to the cake. Plus it looks pretty poured over top. Alternatively, you can garnish your cake with lemon slices and a sprinkling of shredded coconut.
Adapted from Rawlicious
Adapted from Rawlicious
Holistic Wellness https://holisticwellness.ca/
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Nut & Seed GRAWnola Bars

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I experiment often in my kitchen in an attempt to make the perfect protein bar. 

There have been many epic fails, but I do still eat my weird and failed concoctions! That’s the best part!

I really wanted to make a nut and seed bar that was full of healthy fats and protein to truly kick the hunger pangs in the butt! I mean, let’s face it… how many times have you reached for a crappy store bought granola bar or sweet treat only to be going back for more and more to be truly satisfied. 

Our bodies need nutrients and more importantly, they need fat, protein and carbs in the right proportions to truly feel full and satiated. 

 

These bars do just that! They are incredibly hearty and a few bites will leave you satisfied. Plus, they contain immune boosting zinc, heart healthy and brain feeling omega 3’s and lots of anti-aging vitamin E!

Best part, they are homemade! You can’t beat homemade. With all the junk and artificial sweeteners and preservatives found in store bought bars, you are better off preparing your own delicious and healthy versions. 

It takes 5 minutes to put these beauties together and no cooking is involved! They are raw, gluten free and vegan friendly 🙂

Nut & Seed GRAWnola Bars
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Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Ingredients
  1. 3 large medjool dates
  2. 1 cup raw almonds
  3. 1 cup raw walnuts
  4. 1/4 cup hemp seeds
  5. 1/4 cup sunflower seeds
  6. 1/4 cup pumpkin seeds
  7. 1/4 cup chia seeds
  8. 1/2 cup almond butter
  9. 1/4 cup maple syrup
  10. 1 tsp ground vanilla bean
  11. 1 tsp ground cinnamon
Instructions
  1. Combine all ingredients into a food processor and process until smooth.
  2. Scoop mixture into an 8x8 brownie pan prepared with parchment paper and press down to flatten.
  3. Refrigerate for 30 minutes to firm up.
  4. Cut in 12 or 16 bars.
Notes
  1. Goji berries, cacao nibs and shredded coconut would make a great addition to these bars. Even chopped up dried apricot or other dried fruit would add great texture and sweetness. In place of maple syrup, coconut nectar would also make a great alternative.
  2. Keep bars in freezer for a harder texture. Bars will last up to 1 week in the fridge.
Holistic Wellness https://holisticwellness.ca/
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