Unpopular Opinion: “Germs” are not your enemy. We are literally walking germ communities. The human body is made up of more microorganisms than actual human cells (about 10 times more). Just like the environment around us, our bodies contain a complex ecosystem of bacteria, yeast, fungi, …
Kitchari (or stewed rice and dal) has been a staple of Ayurvedic medicine for thousands of years as a cleansing and healing dish. The rice and lentils provide protein to support and nourish the body, while the soaking and cooking methods (as well as the use of …
Eating well in the New Year is enough of a challenge without rising grocery costs adding to your stress. 
According to the 12th edition of Canada’s Food Price Report, family grocery bills are predicted to increase $966 in 2022, as the result of inflation, supply chain issues, adverse weather, and labour market and transportation challenges. 
Among the price hikes, dairy is expected to undergo the highest increase (6%-8%), followed by vegetables (5%-7%), fruit (3%-5%), and meat and seafood (up to 2%). 
The good news is, there are some handy budgeting hacks we can employ to help keep our families (and ourselves) eating well all year long! 
The following are some of my Top Tips for eating healthy AND keeping that weekly grocery bill in check, even amidst Canada’s soaring food costs:
Buy Local & In-Season 
Produce, eggs, dairy, and other items are often cheaper when you purchase from local farmers versus food stores (and we are blessed in Windsor-Essex to have access to a wide variety of local farms, even in the winter); as an added bonus, nutritional content of food is higher when it has not been imported/shipped/preserved for weeks at a time!
Try Plant-Based Proteins 
You may not think so, but plant-based foods like grains, beans, and legumes are some of the cheapest on the planet. A 2-serving package of tofu costs around $3, whereas the same number of servings of boneless skinless chicken breasts will run you at least double that. Even better, a hearty nourish bowl of rice, broccoli, roasted chickpeas, and tahini sauce contains all of the essential amino acids to provide a complete (and delicious) protein source. 
Prioritize Your Organics 
Despite what you may have been told, it is not 100% essential to buy ALL of your produce organic (or any of it at all). If you are someone who values the nutritional quality of organics, but you are also looking to save money, the most important foods to buy organic are leafy greens, or fruits and vegetables of which you eat the skin (think apples, tomatoes, berries, etc). You can access a list of these “Dirty Dozen” foods here.
Buy More Frozen Veg 
Frozen vegetables are not only cheaper; they last longer, result in less waste, and because they were frozen and packaged almost immediately after harvesting, their nutritional content is higher than fresh vegetables (which have been sitting on a truck, and then a supermarket shelf for who knows how long).
Plan Your Meals, and Grocery Shop Once a Week 
Set aside some time each week to sit down and plan out what recipes you would like to make (factor in busy days, leftovers, and ingredients that can be reused). Don’t forget to batch-cook and freeze big recipes for quick and easy meals in the future, and have a “clean-out” day at the end of each week; take all of your lonely leftover ingredients, assemble them in a pretty way ontop of some grains or greens, add a yummy sauce and call it a “Buddha Bowl”! I promise no one will be the wiser.
Good food (including lots of sweet treats) are an iconic part of the holidays. So of course you don’t want to miss out (nor should you!) The important thing to know is that balanced blood sugar is important for more than just maintaining a healthy …
In the Ayurvedic tradition, Dinacharya (or “daily routine”) is one of the most powerful tools for improving overall health and well-being. Ayurvedic medicine employs a holistic range of healing modalities, including diet, herbal therapies, exercises like yoga, massage, meditation, and lifestyle practices to bring the …
Fall is in the air! Whether you work (or play) in the wellness community, or outside it, get ready for Pumpkin-Spice everything!
But did you know this cozy, cinnamon-y (it’s a word) flavour combo is more than just #fallvibes? This warming autumn beverage actually finds its roots in one of the world’s oldest healing sciences, Ayurveda.
Ayurvedic scholars estimate that this ancient school of medicine originated in India over 5000 years ago, and it is still used widely in many eastern cultures as the dominant form of medicine today.
The term “Ayurveda” is derived from the Sanskrit words, “Ayur”, meaning “life”, and “veda”, which means “science” or “knowledge”. Thus, “Ayurveda” literally translates to “knowledge of life”, and encompasses a holistic blend of herbal medicines, therapeutic diets, and lifestyle factors like massage, yoga, and meditation to promote healing.
Built upon the concept of universal interconnectedness, the body’s “constitution” (prakriti), and life forces (doshas) are the foundations of Ayurvedic medicine. The three principle life force energies (Vata, Pitta, and Kapha), each possess their own unique blend of the five elements: earth, air, space, fire, and water. It is the balance and interplay of these energies which Ayurvedic practitioners believe make up every element in the cosmos, including your individual biochemistry, and it is the imbalance of these energies which is at the root of all illness, (or “dis-ease”).
In Ayurvedic medicine, Fall and early Winter is considered the season of “Vata” (the air/ether constitution). As we move out of summer, the rough, dry, mobile, and cold qualities of Vata are elevated in our environment, our bodies, and our minds. Aside from the harsher weather, this time of year also tends to coincide with a sense of frenetic busyness as schools start back up and the holiday season approaches.
Now more than ever, it’s important to slow down and ground ourselves through the use of warming spices like ginger, nutmeg, and cinnamon (which, by the way, are also proven to help balance blood sugar and aid digestion), and nourishing, healthy fats like ghee and coconut milk.
Grown on the earth, pumpkins are also considered to be very grounding and nutritive during Vata season. This earthy quality gives pumpkin its natural relaxant effect, making it a very comforting ingredient in times of stress. Both physically and mentally grounding, pumpkin has a mild natural sedative effect, supported by its high magnesium and potassium content, which helps to relax the muscles and nervous system. Pumpkin is also rich in tryptophan, which encourages healthy sleep and balances mood by acting as the precursor to serotonin, our primary “feel-good” hormone and neurotransmitter.
The demulcent qualities of cooked pumpkin also make it amazing for digestion, coating the digestive tract and acting as a protective barrier for mucus membranes. It’s high water and fiber content help to soothe inflammation, promote bowel regularity, and balance blood sugar, and adding a pinch of nutmeg to pumpkin has been shown to increase its bio-availability and enhance these beneficial effects!
Unfortunately, most mainstream pumpkin spice lattes are not what we would typically call “healthy” (containing massive amounts of sugar, artificial flavour, and caffeine, completely negating any potential health benefits).
Lucky for you, I have a homemade Pumpkin Spice Syrup recipe that’s a cinch to make, uses actual pumpkin, and makes the perfect, creamy sipper for when you’re wrapped in a blanket watching the leaves dance in the chilly autumn breeze outside the window.
You will need:
In a small saucepan, stir together pumpkin and pumpkin pie spice. Cook and stir over medium-low heat for about 1 minute.
Add water, maple syrup and coconut sugar. Continue to cook and stir for a few more minutes.
Remove from heat and stir in vanilla.
Store in a small jar in the fridge for up to 2 weeks.
To use, add about a tablespoon (more or less to your taste) to your morning coffee along with milk or cream of your choice (try coconut milk for even more Ayurvedic health benefits!). This is delicious on pancakes and yogurt, too!
“It’s not what happens to you, but how you react to it that matters.” – Epictetus This old adage has perhaps never been so well encapsulated as it is in the idea of “Germ Theory vs Terrain Theory”. In 1892, a Russian immunologist named Elie …
It’s tough to imagine going from this – gorging myself on pasta, bread, and piles of fresh buffalo mozzarella in Italy – to repping the #lowcarb, #glutenfree & #dairyfree life. Once upon a time, I was known for having a stomach of steel. I loved South …
Guys, I made a thing!
A little over a year ago, I started working on a healthy recipe cookbook. At the time, I didn’t think it would take me more than a few months. Now here we are, and it’s FINALLY done and out there in the world.
But the The Well Fed Cookbook is so much more than just a healthy recipe book. It represents the culmination of my journey with health and nutrition. Its pages contain everything I’ve learned – both through my formal training as a nutritionist, and through personal experience – about food, its connection to our health (both mental and physical) and our relationship with our bodies.
All of the recipe testing/creation, graphic design, photography, and written content was done by yours truly.
The Well Fed Cookbook is an e-book, which means you will be e-mailed a PDF upon purchase.
It is with the sincerest gratitude, honour, and excitement that I share it with you.
$19.99 CAD
In this podcast episode, I had the supreme honour of interviewing with holistic health consultant, Rebecca Leonardes. Rebecca is a certified life coach, ayurvedic consultant, essential oil educator, and an all-round empowering and vibrant soul inspiring others to bring forth their best selves. Together, we …