Hey friends!  

Happy New Moon in Sagittarius! 

Some of you may have noticed that I’ve been quiet lately… As the year winds down and we move into the last complete lunar cycle in 2022, I find myself leaning into softness in a new and welcome way. 

I’ve been quietly working on some things, and in all likelihood, will still be working on those things for a long while yet. It’s a project which has required me to be very intentional about conserving energy, rejecting distractions, and releasing any lingering perfectionism leftover from the dumpster fire of “information gathering” that was my twenties. 

For the first time, for the sake of a dream, I’m forced to do things a little less well. Grace, and radical acceptance of myself, my life, and the people in it, has become a regimen, as sacred as caring for myself through nutrition and movement. 

Perfection, as the old proverb goes, is 80%. I find myself rejecting all-or-nothing, black-and-white perspectives and embracing the grey areas of life, the reality that many things (sometimes contradictory things) can coexist in truth and beauty. 

Speaking of beauty, I’ve also been leaning into the non-essentials of life. You know – those simple things we used to do that made us feel alive or comforted or delighted but that we no longer indulge in because we’re more focused on what we “should” be doing than on what is going to nourish our souls.  Like a milky cup of tea in the afternoon  or a few delicious hours spent perusing the shelves of a used book store  or buying flowers for the kitchen table at the Farmer’s Market, just because. 

(On a side note, if anyone out there finds as much joy in spending a wholesome day thrifting or book-shopping, supporting local farmers and creators, or sharing space over a nourishing meal or coffee, let’s make plans!)  

All of this is to say that, as we transition into a New Year, I’m choosing to transition Well Fed, as well, into a slightly softer, earthier, even more holistic resource to serve as both a home for creativity and nourishment and an inspiring and comforting resource for anyone still interested. 

I will always continue to share wholesome recipes and food-related content, but my intention is to do so in a more inclusive way. I believe all foods have a place in a “healthy” lifestyle. It’s been a long time since I’ve put any kind of label or restrictions on my diet, and I invite anyone else with whom this resonates to do the same. 

The principles of Integrative Nutrition teach us that the food we eat is actually our Secondary Diet. Our Primary Diet consists of all the things that feed us beyond our plates – the things that, when aligned with our well-being, bring us joy, meaning, or fulfillment, that make life worth living. For me, cooking itself falls within this realm.  But also yoga, travel, Ayurvedic medicine, nature, writing, slow-living, and intimate friendships.

All of the things we consume, be it food, spirituality, media, our jobs, activities, or relationships have the potential to impact our health, to either nourish us or harm us. I want to be a contributor to the nourishing, to create content that is as inclusive of our Primary Diet as it is of our Secondary One. I want Well Fed to be a space to feed our whole selves, in body, mind and soul. 

I haven’t decided yet whether I’m going to continue doing one-on-one nutrition consults (if you have prepaid bookings with me, don’t worry! I’ll always honour them), or if I want to try serving myself and my community in a different way.

My hope is that you’ll stick with me while I explore this, and that you’ll join me in building this community. If not, that’s okay too. 

See ya on the other side!  

#namaste

Welcome to Pitta season!  

Since today is the solstice, and the official first day of Summer, it seemed like the perfect opportunity to share my Ayurvedic Summer tips and recipes.  

In Ayurveda, it is said that like increases like and opposites balance; Have you ever wondered why some people are sun-worshippers, relishing the heat of Summer with a heightened sense of vibrancy and harmony, while others feel uncomfortable and lethargic, pining for the crisp lightness of Winter?  

Depending on your constitution, Summer may feed your energy by stoking your internal fire, or it can aggravate the innate tendencies of a more hot-natured (Pitta-dominant) individual. Those in the latter category may find themselves struggling with skin irritation or breakouts, digestive issues like heartburn or acid reflux, inflammation, and extreme perfectionism or even obsessive compulsive behaviours.

Since Summer is characterized by long days of bright sun, sharp heat, and intensity (all characteristics that are directly in line with the Pitta dosha), the best way to avoid the symptoms of an overabundance of Pitta in the system is to adopt an Ayurvedic seasonal routine that focuses on grounding and cooling, which in turn allows us to enjoy the unique gifts that Summertime has to offer without any unpleasant side effects.

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲

Most people find it beneficial to go to bed early and rise with the sun this time of year, and to get some movement in early in the day. Before you bathe, you can try massaging with a light coating of Pitta-soothing oil, like coconut or sunflower oil, which helps to calm the nervous system and cool the body. Summer is also an ideal time to spend time in nature, and emphasize rest and relaxation. You can practice grounding by standing barefoot on the earth, swimming in a natural body of water, or sitting for a meditation with your back against a tree.  

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲

While Summer is a great season to be active, exercise is very heating, and it’s important to workout intentionally and at the appropriate level of intensity. It’s best avoided during the heat of the day (between 10AM and 2PM), and it’s important not too push too hard. Exercising at 50-70% of your maximum capacity, and breathing through your nose, will both help to avoid an over-accumulation of Pitta. There are also some excellent yoga poses designed to massage, strengthen, clear, and detoxify the solar plexus (abdominal cavity, which holds the most heat). If you enjoy yoga, you can try to incorporate Cat/Cow, Cobra, seated or reclined twists, and Child’s Pose into your practice.  

𝗗𝗶𝗲𝘁

Summer is a time to favour light, bitter, and astringent foods. Since our digestive fire (or “agni”) is already primed by the Pitta climate, we are better able to tolerate raw fruits and veggies this time of year, and nature enthusiastically provides, with abundant in-season produce to enjoy plenty of fresh fruits, salads, and smoothies. It’s best to avoid heating spices, excessive sugars, or congesting or acidic foods like coffee. Instead, I love to make a new iced herbal infusion every week to keep in the fridge, so I have something hydrating and refreshing to sip on after my workouts or whenever I’m starting to feel the heat.  

This week, I made a Nettle Infusion with turmeric, ginger, and lemon.  Besides their natural bitter and astringent qualities, nettles stimulate liver detoxification, clear inflammation, and act as a natural Antihistamine, helping to reduce the symptoms of seasonal allergies.  And although ginger is heating by nature, it is also tonifying and well-tolerated by most dosha-types. You can leave it out if you prefer.

Nettle Infusion

 4 cups of filtered water

 3 nettle tea bags (you can also use loose leaf)

 1-inch piece fresh ginger, roughly chopped

 1-inch piece fresh turmeric root (you can also use 2 turmeric tea bags)

 Juice from 1/2 a lemon

Sweetener, if desired (I like to use stevia, as it is the least heating, but you could also add a Tablespoon or two of honey or coconut sugar)

Bring water, nettles, ginger, and turmeric to a boil in a medium pot. Remove from heat and let steep for 30 minutes. Stir in lemon juice and sweetener, and refrigerate until chilled. Will keep for 3-5 days in the fridge.

*If you would like some added electrolytes, you can also add a pinch of Pink Himalayan or Celtic sea salt.

What to Eat on Your Period…

(any followers who are either grossed out by the topic, NOT blessed with a period, or who are otherwise uninterested, consider this your cue to keep on scrolling to another post)

Answer: Anything you want!! 

No but seriously, there are a few foods you can try to include (and a few to avoid) that will help alleviate PMS symptoms and replenish essential nutrients that we tend to deplete during That Time of the Month, so we can avoid unnecessary suffering and regain our energy faster!  

Before we get to the nitty gritty, here are a few fun facts:

 The Menstrual Phase occurs during the first half of your cycle (roughly day 1-5), and refers to the time that you are actively bleeding.

 During this time, levels of estrogen, progesterone, and other hormones abruptly drop off to their lowest concentrations.

 Your energy may be lower, and your brain chemistry may change by as much as 25%!

 Your metabolic rate (i.e. your metabolism) increases by about 10-20%, studies show.

Because your metabolism is speeding up, you may find that your appetite increases, too. This is because we need more calories to keep our blood sugar balanced during this time, and to encourage our body to start producing hormones again. And how we choose to feed ourselves could make or break our chances for a healthy and (relatively) pain-free period.

So obviously, it’s not only completely acceptable, but NECESSARY to eat more during your period…but eat more of WHAT???   

Because you’re going through the intense process of menstruation, it’s important to include nourishing, nutrient-rich foods to support your body. Plenty of protein and healthy fats will go a long way for keeping your moods, energy, and blood sugar stable. Eggs and Avocado Toast is a perfect meal for this , delivering a powerful punch of anti-inflammatory Omega-3 fatty acids, protein, and B vitamins, all of which have been shown to help alleviate PMS symptoms. 

We often lose minerals during our period too, so seafood and nori (seaweed) are good choices for remineralizing and providing a good source of zinc , while potassium and magnesium-rich foods like bananas  and dark chocolate  can help with bloating and cramping. Our iron needs go up during this time as well, so including some grass-fed meat  and/or plant sources like beans and legumes  may help support your energy levels. 

If you struggle with painful cramps, strong ginger or chamomile tea, along with some magnesium supplementation, can help relax the muscles and provide some relief.  

Our bodies are remarkably intelligent, and if you’re experiencing cravings, it is likely because that food is rich in certain nutrients that you may be deficient in. This is why, when it comes to both food and exercise, it’s important to listen to your body and respect what it’s trying to tell you.  

At the same time, it’s also important to remember that our bodies can get confused, especially in today’s world with the ready availability of hyper-palatable, energy-dense and nutrient-poor foods. Sometimes we may crave things like sugary processed treats or coffee to give us the energy boost we so desperately need, but caffeine and sugar, along with alcohol, are all very disruptive to our blood sugar and hormone balance, and have been shown to destabilize mood, and prolong or intensify PMS symptoms like migraines, skin breakouts, and cramping . 

It’s certainly true that all foods can be a part of a healthy and balanced lifestyle, but these particular foods may be best avoided during this time, if you’re someone who struggles with consistently difficult or painful periods. You may also want to avoid certain foods that you know are hard for you to digest, or that cause bloating or fluid retention. Although this is different for everyone, gluten, dairy, and excessive or harsh fibres are common culprits.

If you’re looking for a nourishing, supportive, and most importantly delicious treat to bring you some comfort during your period, my Peanut Butter & Banana Nice Cream recipe is perfect for satisfying those sweet cravings while also serving up some soothing and easy-to-digest healthy fats, protein, potassium, and magnesium:

𝚈𝚘𝚞 𝚠𝚒𝚕𝚕 𝚗𝚎𝚎𝚍:

 𝟸 𝚏𝚛𝚘𝚣𝚎𝚗 𝚋𝚊𝚗𝚊𝚗𝚊𝚜

 𝟷/𝟺 𝚌𝚞𝚙 𝚘𝚏 𝚢𝚘𝚞𝚛 𝚏𝚊𝚟𝚘𝚛𝚒𝚝𝚎 𝚙𝚕𝚊𝚗𝚝 𝚖𝚒𝚕𝚔

 𝟷/𝟸 𝚝𝚜𝚙 𝚟𝚊𝚗𝚒𝚕𝚕𝚊 𝚎𝚡𝚝𝚛𝚊𝚌𝚝

 𝙳𝚊𝚜𝚑 𝚘𝚏 𝚌𝚒𝚗𝚗𝚊𝚖𝚘𝚗

 𝟷-𝟸 𝚃𝚋𝚜𝚙 𝚑𝚘𝚗𝚎𝚢 𝚘𝚛 𝚖𝚊𝚙𝚕𝚎 𝚜𝚢𝚛𝚞𝚙 (𝚝𝚘 𝚝𝚊𝚜𝚝𝚎)

 𝟷 𝚃𝚋𝚜𝚙 𝚗𝚊𝚝𝚞𝚛𝚊𝚕 𝚙𝚎𝚊𝚗𝚞𝚝 𝚋𝚞𝚝𝚝𝚎𝚛

 𝙳𝚊𝚒𝚛𝚢-𝚏𝚛𝚎𝚎 𝚌𝚑𝚘𝚌𝚘𝚕𝚊𝚝𝚎 𝚌𝚑𝚒𝚙𝚜 𝚊𝚗𝚍/𝚘𝚛 𝚌𝚊𝚌𝚊𝚘 𝚗𝚒𝚋𝚜

𝙲𝚘𝚖𝚋𝚒𝚗𝚎 𝚊𝚕𝚕 𝚒𝚗𝚐𝚛𝚎𝚍𝚒𝚎𝚗𝚝𝚜 𝚎𝚡𝚌𝚎𝚙𝚝 𝚌𝚑𝚘𝚌𝚘𝚕𝚊𝚝𝚎 𝚌𝚑𝚒𝚙𝚜 𝚒𝚗 𝚊 𝙽𝚞𝚝𝚛𝚒𝙱𝚞𝚕𝚕𝚎𝚝 𝚘𝚛 𝚘𝚝𝚑𝚎𝚛 𝚋𝚕𝚎𝚗𝚍𝚎𝚛 𝚊𝚗𝚍 𝚋𝚕𝚎𝚗𝚍𝚞𝚗𝚝𝚒𝚕 𝚜𝚖𝚘𝚘𝚝𝚑. 𝙿𝚘𝚞𝚛 𝚒𝚗𝚝𝚘 𝚊 𝚜𝚎𝚛𝚟𝚒𝚗𝚐 𝚋𝚘𝚠𝚕 𝚊𝚗𝚍 𝚜𝚙𝚛𝚒𝚗𝚔𝚕𝚎 𝚘𝚗 𝚌𝚑𝚘𝚌𝚘𝚕𝚊𝚝𝚎 𝚌𝚑𝚒𝚙𝚜 𝚘𝚛 𝚌𝚊𝚌𝚊𝚘 𝚗𝚒𝚋𝚜.

𝙴𝚗𝚓𝚘𝚢 𝚒𝚗 𝚏𝚛𝚘𝚗𝚝 𝚘𝚏 𝚝𝚑𝚎 𝚃𝚅 𝚠𝚒𝚝𝚑 𝚢𝚘𝚞𝚛 𝚏𝚎𝚎𝚝 𝚞𝚙!

*𝚏𝚘𝚛 𝚎𝚡𝚝𝚛𝚊 𝚜𝚞𝚙𝚙𝚘𝚛𝚝 𝚍𝚞𝚛𝚒𝚗𝚐 𝚃𝚑𝚊𝚝 𝚃𝚒𝚖𝚎 𝚘𝚏 𝚝𝚑𝚎 𝙼𝚘𝚗𝚝𝚑, 𝚢𝚘𝚞 𝚌𝚘𝚞𝚕𝚍 𝚊𝚕𝚜𝚘 𝚊𝚍𝚍 𝚊 𝚜𝚌𝚘𝚘𝚙 𝚘𝚏 𝚙𝚛𝚘𝚝𝚎𝚒𝚗 𝚙𝚘𝚠𝚍𝚎𝚛, 𝚊𝚝𝚜𝚙 𝚘𝚛 𝟸 𝚘𝚏 𝚛𝚊𝚠 𝚌𝚊𝚌𝚊𝚘 𝚙𝚘𝚠𝚍𝚎𝚛, 𝚘𝚛 𝚜𝚘𝚖𝚎 𝚌𝚑𝚘𝚙𝚙𝚎𝚍 𝚗𝚞𝚝𝚜 𝚘𝚗 𝚝𝚘𝚙!