My journey to digestive health

Look, I know it may sound weird to some people talking about digestive health publicly. But to me, it is not only normal, but very important! Crappy digestive health sucks - it causes fatigue, affects your sleep, it even affects my ability to exercise! I have been experiencing stomach pain like you can't imagine for months. Something is out of wack.

So, I have decided to keep a journal. My journal will help me to look back and maybe pinpoint when and why my problems occur the most. It is also an awesome idea for when I finally go find a naturopathic doctor to help me deal with these issues (I know, I know, I need to get on that).

I originally thought I'd just write down when and what I ate, but I have now decided to take a different approach. Here is my most recent entry. I wanted to share it with you.

Wednesday, December-12-12

I feel great today. I realized that when I listen to my (gut) instincts, I really do know what is best for me. As long as I’m reasonable, of course, with keeping up with my low sugars, more greens and gluten-free grains. I’ve decided that writing a journal of exactly when and what I eat is not realistic, because let’s face it – I have a crazy life. I’m not always home, and when I do come home after a day or two, the last thing I want to do is write all the crap I ate down. Realistic meets optimistic – the best way to reach goals.

I have decided that instead of listening to other schools of thought word for word, I am going to create my own. I know that macrobiotics is an awesome diet, but I love my fruit way too much to limit it to one piece a day. And I’m not down with wheat. Or fish… But, I can draw tons of inspiration from this diet. Veggies and rice for breakfast? I’m down. Sea veggies, ume vinegar, and tamari are my BFFs since I read about this diet. But I’m not gonna follow it to a tee, I’m not aiming for an A in macro class. I’m aiming for awesome digestive AND mental health. I also love the raw food diet concept – but my climate and lifestyle don’t permit a 100% raw food diet. I would miss my steamed sweet potato way too much anyway! And finally, I do love my drinks and nights out, but I always feel like crap after. Do I know I shouldn’t go out and get wasted? Obviously. Will it happen again? Yes! But all I can do is look into the future and do my best, love myself regardless of my foolishness, and detox the hell out of my body as best and realistically as I can after I screw up. This, my friends, is my realism meeting my optimism.

Most importantly, I’m not gonna listen to the haters. The biggest one being my own mind. I always, always put myself down for doing something “wrong”. Well, from NOW ON, wrong is non-existant. As soon as I put it that way, there is only feeling good and feeling bad. I aim to feel good, and won’t let the bad days or judgements define who I am. If people are scrutinizing what I eat or do, I don’t see how their opinion is helping me with my mental or digestive health. So like I said, I’m not a macro follower, raw foodist, or anything that can be defined. I am me, the girl who is still learning about her own needs and who doesn’t need to worry about what they should or shouldn’t be…they just exist as they are, and I gotta learn to deal with them as they come at me.

I know for a fact that there are a ton of people who suffer from similar digestive issues. I've read a crapload of books and articles on the subject, and I have made progress since beginning this research. Gluten = bad. Poor food combining = very bad. Eating too quickly = pain for hours. I know everyone is different, so what upsets me to no end for days (yes, sometimes days!) may literally be digested in hours by some people. All I can do is experiment with my diet and see what works for me. 

I have decided that my next step, in addition to avoiding my triggers, is to purchase intestinal flora which will help restore my gut's natural bacteria. Do these words sound wacky? Well, they're not much less wacky to me at this point, so I will keep you updated as soon as I try them and learn more.

After that, naturopath it is. Yes, it is not covered by OHIP, which is a pain in the broke student's ass. But health is the greatest wealth, so I would be a giant hypocrite if I didn't go get myself to one ASAP.

Happy digestion all, post soon on updates!

Raw Protein Squares

Okay, folks - by popular demand, I have written out a simple raw protein bar recipe. I always do variations of this, sometimes I add more of one thing, sometimes I add whole new ingredients or take some out, sometimes I make rolls, balls, etc.... but the point is, I still end up with 100% raw, plant-based protein. The kind your body loves and needs after a workout!

These contain chlorella, one of the most highly concentrated protein substances you can get. That's why they're green. Oh, and I have a confession to make... I used roasted organic peanut butter in mine, so it technically isn't raw. BUT feel free to switch it up, cashew butter or almond butter works wonderfully as well.

-1/2 cup nuts, soaked overnight or for at least 2 hours, drained and rinsed

-6 chopped and pitted medium size dates (if using Medjool dates, use only 4)

-1/3 cup raw nut butter

-1 tsp maca powder

-2 tsp chlorella or spirulina

-1 tbsp raw honey

-1 tsp vanilla extract

-1 tbsp melted coconut oil

Use a food processor to combine nuts and chopped dates for about one minute, until no large chunks remain and mixture is uniform. Add remaining ingredients, process until mixture clings together like dough. Firmly press into a small pan and refrigerate at least two hours. Cut into six squares. Carefully use a knife to remove squares from pan, store in fridge in an airtight container.

Three Delicious & Healthy Fall Pumpkin Recipes

Fall is upon us. That means pretty colours and even prettier fruity friends gracing supermarkets everywhere. You know what I speak of, my friends - the pumpkin! If you're like me and you love to get your pump on, enjoy these beta carotine rich savoury dishes.

A good tip I found was to steam a bunch of pumpkin and puree it in a blender or processor. I keep it in the fridge and use as needed. A couple of these recipes call for puree. You can use organic canned, but who are you kidding, non canned puree is much healthier for your precious bod!

I also use garama masala in a couple recipes - it's a delicious Indian spice blend usually containing cumin, cinnamon, nutmeg, cardamom and cloves. A true taste of fall!

Maple Roasted Root Veggies with Red Rice

- 3-4 cups chopped pumpkin and yams
- 1/4 cup pure maple syrup
- 1 tbsp red miso
- 2 tbsp avocado (or olive) oil
- 1/2 tsp garam masala
-3/4 cup red rice
-1 organic vegetable bouillon cube
- 1" piece of kombu

Preheat oven to 375. Combine syrup, miso, oil and garam masala in a bowl, whisking well until combined. Toss chopped veggies in the glaze. Roast in the oven for 45-50 minutes, turning halfway.

Meanwhile, combine the rice with about 1 and a half cups of water. Bring to a boil, add bouillon cube and simmer on low heat. Add kombu (it helps with the digestibility of grains and gives them a nice earthy taste, I find). Cover, and cook for about 30-35 minutes, or until water is absorbed.

Serve veggies over rice.
Serves 3-4.

Pumpkin Porridge

This is a great alternative to standard porridge toppings, like banana. Not too sweet but packs great flavour! You can add a little maple syrup if you like it sweeter, but I think adding dates makes it perfect.

- 1/4 cup pumpkin puree
- 1/3 cup rolled oats
- 1/2 tsp pumpkin spice
- 1 tbsp almond butter
- 3-4 pitted dates, chopped (optional)
- Non-dairy milk, to taste

Boil about 1/2 cup of water. Put oats and pumpkin in a bowl, and cover with boiling water just so the oats are covered, not too soggy. Stir, and let sit for about a minute. Add remaining ingredients and mix well.

Serves 1.


Beet Pumpkin Soup

So. Freaking. Good. And very low cal!

- 1 cup pumpkin puree
- 3-4 large beets, chopped
- 1 tbsp avocado (or olive) oil
- 1/2 tsp garam masala
-1/2 - 3/4 cup non-dairy milk
- Sea salt, to taste

Combine beets with oil and roast for 35-40 minutes, or until tender, turning halfway. Process in a food processor until no large chunks remain. Heat in a pot with milk and pumpkin. Add spices, continue stirring until heated through.

Serves 2 as a main or 3-4 as a side.

Nomming Healthy Noms for Back to School

I am so excited to announce that I am BACK TO SCHOOL! Yay! Hence the long delay since my last post. I've been super busy, but I have decided to try to commit to posting more, because my foodie adventures are everexpanding, my friends. However, my iPhone's camera is broken, greatly decreasing my ability to photograph food masterpieces daily. Anyway, here is a whole post dedicated for us students who are hungry for healthy food!

We get up early, go to school and think til we sweat (hopefully...), and then we go home and think some more while we study. And if you're like a lot of us, you work part time as well. On TOP of that, you also may have some time to add physical activity into that tight schedule...and you think there is no way all that leaves you any time whatsoever to plan your healthy noms, right? Wrong! First of all, having more on your plate and requiring more energy for your mind and body give you all the more reason to eat smart. Cheap, quick, processed "food" (I use that term very loosely here) keeps you full for a little while...then you're hungry again, craving more junk. Why? Because your body is deprived of nutrients, and the more you keep eating crap, the more it wonders "Hmm, I keep eating and eating, but I'm not getting much outta this stuff...I guess I need to eat more". So, my friends, do your body and mind a favour and feed them some nutrient dense power food, and I guarantee it will give so much more back to you than downing pizza pockets and drinking Red Bull ever will. 

But I'm busy!

I know you are. So am I. You think I'm slaving away for hours in the kitchen making gourmet masterpieces? I wish I had the time! During the week, quick food is my go to. Here's how I plan my food for on the go:

1. Do a quick brekkie: Smoothies with filling ingredients - either 1/2 an avocado, a scoop of protein powder or some coconut milk for example - will keep you satisfied well into the lunch hour. I did this cute little number the other day - I cut a gala apple in half vertically, cut out the seedy middle, and spread PB on one half and raw manuka honey on the other and topped them with raisins. YUMM!!! Accompany with a hot cup of tea or maybe an organic coffee and it's just splendid. (Yea, the pic was taken after I took a few bites...guilty as charged lol.)

2. Lunchtime is the best. As someone who is active, I am just always hungry, and it feels like right after my first class my stomach is just aching for some brain food! Some great lunch ideas to pack on the go are, of course, diverse salads (add beans, nuts or seeds for extra protein!), nori rolls (either sushi or rolled into cones), gazpacho (doesn't need to be heated :)), or a grilled veggie wrap with tempeh. Notice how I try and pack cold stuff...I can't stress enough how bad microwaves are. The radiation is taking nutrients away from your food, guys. Steer clear at all costs!

3. Spend an evening cooking a lovely and QUICK dinner. Here is some lovely mashed cauliflower I made by steaming 1/2 a bunch of cauliflower, mashing it in a processer with approximately 1/4 cup of soy milk and 1-2 tbsp of Daiya cheese, and adding about 1/4 cup sauteed leeks and 3 cloves garlic, and maybe a pinch of sea salt. This serves 2 as a main, and takes about 20 minutes or less!. If you're gonna bring this out with you for lunch the next day, keep it in a Thermos. Don't use a microwave, it will denature all those beautiful nutrients in your food, and make it taste like crap!

The art of smart snacking - fuel your brain and bod all day!

Like I mentioned before, we are constantly using energy to fuel our brain and our bodies during the school year. Consistently eating small amounts will keep your blood sugar regular and keep your tummy happy and your mind sharp. Here is a list of QUICK and healthy snack options:

1. Lavash crackers with PB - OMG, my fave. Light and simple ingredients - and I'm not a huge fan of wheat or crackers, but if you're not gluten sensitive, try em.

2. Chopped veggies. Dip? Perhaps. But I like 'em just as they are! Carrots, broccoli, cucumber and sweet peppers are your munchy friends.

3. Make your own trail mix with organic, sulphite-free dried fruit and raw mixed nuts. This is an amazing study snack! Your brain loves nuts.

4. Pop your own popcorn! I have just joined this bandwagon. Buy some organic kernels (conventional corn is notoriously high in pesticides), get a big pot and heat on medium approximately 1 tbsp of oil appropriate for high-heat cooking (avocado, coconut = great choices) and add 1/2 cup of kernels...top with the lid, leaving a bit of room to vent, and pop for about five minutes, shaking the pot every once in a while. Then, add some more oil, maybe some nutritional yeast, or some crushed up roasted nori...whatever sounds good to you! Or just eat it plain. Yum. 

There you have it, kiddies. Please go out there and enjoy some healthy food for the school season. :) Cheers!

What's for Dinner?

How many times do you come home after a long day and grumble at the thought of having to come up with something quick and healthy to make in as little time as possible? If you're like me, every day of the week! I work part-time, am physically active and always try to have a social life in between...I'm going back to school soon and I'm really anticipating having to make my quick go-to recipes most times I need to cook.

So, you have a bunch of things at home, but they're all kind of random and you have no idea what to do with them to make a proper meal. Here are some rules I live by.

1. Ask yourself what you are craving
For example, some days I'll be craving some nice, healthy, complex carbs to really satiate my hunger. I have urges for noodles a lot. So I may start my base as a noodle dish and then decide what kind of flavours I'm craving: Sweet or savory? Creamy or light? Do I want to add some protein or just some steamed veggies today? Let your tummy be your guide and then you can decide what spices and sauces to add to your dish from there.

2. But I don't have any scallions...
So, let's say you're craving one of your faaaave dishes you make all the time. Let's say it's a leek and potato soup. But you have no leeks. Well, just go for something in the same fam and you will surely still get a pleasant (maybe better?!) result! Try using green onion, add some more veggies in there and throw in whatever else tickles your fancy. If you're usually not experimental, I would say stick with similar flavours and quantities of what you're making. But if you're bold and don't mind experimenting, throw new stuff into your recipe as you please!

3. Find new uses for old faves
I love coconut. It's my Frank's - I put that sh*t on everything! So let me try weird and experimental stuff with it...maybe throw it shredded on a sweet potato, coconut water in my fruit juice, or marinating my tofu with coconut milk and some other spices. Stepping outside your box with something you already love can be a lot less intimidating and a lot more safe...you're more likely to like the result.



4. Cut corners wherever you can, sista
Like I said, you're busy, you're tired, you just wanna EAT...And this damn recipe is saying "boil for 15-20 minutes"? Oh, hell no. Just look at your recipe and see what you can do to speed it up - No time to cook the lentils for your soup? Cut twenty minutes by buying them from a can (and rinsing them to take off all that icky extra salt). If a recipe calls for something to be boiled for a while just to soften it, such as sweet potatoes, you can just steam it - healthier and faster.

5. Repeat after me: do NOT be afraid!
So let's say you make something and it honestly tastes worse than cardboard...then so what? Do you have a pet? They would probably gladly eat your mistake! (Assuming it's a healthy and unprocessed vegan mistake. :)) If not, they do have composts here which will recycle it. And you learned something. Maybe adding shredded carrots to your Cheerios isn't a great idea.



Happy cooking! Remember - ask not what you can do for your food, but what your food can do for you. ;)

The Buddy System

Support feeds motivation and really makes you more inclined to follow through with your goals. It couldn't be more true when it comes to your lifestyle choices. You could have every intention of sticking to your diet plan, but once your best bud is eating chicken wings in front of you every day, you are much more likely to cave.

If you are trying to make healthier food choices or easing into working out more, try and hang with friends who share similar goals and attitudes. You'll feel even better about what you're doing for yourself when someone else shares that enthusiasm. Tell your fitness junkie friend to ring you up whenever they're running next, or invite your health conscious coworker for a dinner at a nice veg restaurant in your area.

That being said, we obviously have friends who are not so like-minded who we can't turn our back on. It's unrealistic to think you can make everyone see the world through your vision. I find the best way to motivate friends to be healthier is to show them how much good it does for you. Pushing beliefs down people's throats is not going to make them appreciate or respect what you have to say, no matter how true it is! Just do your thing, and next time your beer gut bud is trying to get you to order another pitcher just casually say you're doing OK, and maybe he'll decide he wants to cut back on the brews too.

I recently had a lot of eye-opening discussions with people I used to hang out with, realizing they are stuck in their alcohol-fueled, smoke filled lifestyles and are absolutely not contributing positivity to my life. It sucked to think I don't want them in my life anymore, but at the end of the day you're number one. And real friends support each others goals. Above is a photo of myself and a vegan gal pal at a potluck she threw. It felt great talking and eating with like-minded individuals. So inspiring!

So get out there and motivate a buddy to be the best they can be or be motivated by someone in your own life! 

Debunking Vegan Protein Myths

As someone who is an active vegan, I do get asked (or judged!) for the type of protein I eat. People ask me where I even get protein. Well, the deal is, animal protein sources may have a high number on the paper but that doesn't mean your body is using the whole amount. Animal protein takes an enormous amount of energy to digest, and your body is not able to use all of the nutrients once it has expended so much energy on digesting it. Meat is already dead when you eat it, and it continues to decompose in your body. So, if my steak says "24 grams of protein" on the package, by the time my body is done digesting it, the final number absorbed will only be a fraction of that.


 A complete protein contains all 22 amino acids. One plant-based example of a complete protein is quinoa. However, proteins containing different amino acids can be eaten separately, even over a few days, and your body will still assimilate them as a whole source. Pretty neat stuff.

My protein sources include spirulina, nuts/nut butters, grains or beans. I tend to gravitate toward raw sources because they contain enzymes which aid in digestion, and the protein hasn't been denatured by heat. Processed food products such as tofu are actually not a part of my diet most of the time. Don't get me wrong, it's fine to have these types of foods in moderation, but the more processed a food is the harder your body works to digest it. You want a clean, plant-based, easily absorbable protein source that your body is instantly going to use to repair muscle tissue.

Spirulina, a type of algae, is instantly absorbable and raw, and contains over 50% protein! I throw it in my post-workout shake with coconut water (electrolytes) and some frozen or fresh fruit (carbs, and to mask the taste of algae).

So get out there and work it out...and refuel the clean, plant-based way!