The Do’s and Don’ts of a Healthy Smoothie

Smoothie

As most of you have probably noticed by now, I am totally obsessed with smoothies. I could have a smoothie for breakfast, for dessert, as a healthy snack or even as a post-workout fuel. Don’t worry, not all in one day :p. All jokes aside though, smoothies truly are a powerful way to fuel your body with a ton of healthy nutrients, that is when… done right! They are quick to make, easy to grab on the go and require very little energy to digest (i.e. no food coma). They are the perfect beauty food and taste delicious! Honestly,  smoothies are a win-win situation, but again only when they contain the right ingredients! Indeed, not all smoothies are created equal… 

Continue Reading

How To Eat Healthy: A Holistic Nutritionist’ Tips

How To Eat Healthy

Many of my clients always complain about not knowing how to eat healthy on a regular basis because they believe it is too complicated or it takes too much time to make healthy meals. Well sure, it does take a bit more effort than simply re-heating a pre-made dinner purchased at the supermarket. However, it is SO worth it and a lot easier than you might think. I always tell them if you can learn to reconnect to the concept of real whole foods and simply eat those, you will see amazing results in how you feel and look from the inside out. And sure enough, they always do.

Learning new healthy eating habits is not always easy, however it can be very simple once you know a couple of things. So today, I want to share with you my best tips on: How To Eat Healthy. As a holistic nutritionist, these are my favourite tips to help guide you along the way. I promise you: Eating healthy doesn’t have to be complicated!

Continue Reading

Sweet & Tangy Red Cabbage & Carrot Salad

Red Cabbage & Carrot Salad

Looking for a quick and refreshing Spring or Summer Salad? Try this Sweet & Tangy Red Cabbage and Carrot Salad! It is delicious and the perfect dish to bring to your Summer potlucks, barbecues and picnics. It sure will not disappoint, I promise you 😉

What makes this salad even more delicious in my opinion is its dressing. The tahini and ginger go so well with the sweetness of the carrots and the bitter taste of the red cabbage. It is the perfect combination. All the ingredients are clean, whole, dairy-free and gluten-free. So it is perfect for those of you who have any allergies or intolerances to dairy or gluten.

Here is what you will need to make this:

Sweet & Tangy Red Cabbage & Carrot Salad

Ingredients:

  • 1/2 red cabbage, shredded
  • 2-3 carrots, shredded
  • 1 apple, cored and sliced
  • 1/2 cup of slivered almonds, and/or crushed walnuts or sunflower seeds
  • 1-2 tbsp of raisins and/or dried cranberries
  • Sea salt & pepper to taste
  • Optional: 1 avocado (highly recommend. So tasty with this salad!)
  • Optional 2: 1 Tbsp of sesame seeds

And here are the ingredients you will need for the delicious salad dressing:

Sweet & Spicy Tahini Ginger Vinaigrette

Ingredients: (serves 1-2 persons, so adjust the ingredients for more people)

  • 4 Tbsp of extra virgin sesame oil
  • 2 Tbsp of raw (unfiltered) apple cider vinegar
  • 1 heaping Tbsp of tahini (sesame paste)
  • 1 Tbsp of tamari sauce (gluten-free soy sauce)
  • 1 tsp of raw honey
  • 1/2 inch piece of ginger, shredded or finely chopped
  • 1 tsp of garlic powder or 1 clove of garlic, freshly crushed & chopped
  • 1 Tbsp of water (to dilute the dressing a bit. Adjust to your liking)
  • Some sea salt & pepper to taste

Instructions:

Place all the salad ingredients into a big salad bowl, adding the avocado and nuts/seeds last.

Whisk all the salad dressing ingredients together until it has reached the creamy consistency that you desire. Pour the salad dressing into the salad bowl. Mix everything together and add the sliced avocado and a couple of sesame seeds on top last. That’s it. It’s ready to enjoy 😉

Bon appétit!

 

Continue Reading

Quinoa Spring Salad

Quinoa Spring Salad

It’s official: Spring is here and it feels oh-so-gooood!! The weather has been delightful this past week in Vancouver and though more rain is coming our way in the next few days.. it is safe to say that Spring has indeed sprung. It’s that time of the year again and we are all loving it! Birds are chirping, sun is shining, flowers are blooming, insects are crawling out and I have started to crave big salad bowls all over again :). Every year, as the season changes, I can sense my cravings change as well. Now that it’s getting warmer outside, my body has been craving more raw foods, fruits, vegetables, smoothies, frozen treats and yes, you guessed it: salads! So today, as my first Spring post, I am sharing with you all one of my all-time favorite salad recipes. This Quinoa Spring Salad is so refreshing, nourishing, delicious and super easy to make and customize to your own liking. 

Continue Reading

5 Healthy Alternatives to Sugar (Ditch Your Sugar Addiction)

Sugar

Sugar is such an invasive little drug and the worse part is that it is legal! We don’t even realize how addicted to sugar we really are until we try to take it out of our diet for a while…

And by sugar, I mean artificial, refined and added sugars. Indeed, certain whole foods will naturally contain some form of sugar. But when consumed properly, these are perfectly healthy for your body as it needs healthy sources of carbohydrates to properly function.

Last year, I went on a sugar-free cleanse/detox while travelling as I could tell some of the foods I was consuming contained too much sugar (often times unbeknownst to me!). It was such a great experience and because I went sugar-free for a month while backpacking throughout South East Asia, the challenge was even greater as I did not have access to my kitchen, nor my favourite ingredients. However, it was STILL doable and very eye-opening.

So, in order to help you get through your own sugar cleanse/detox or if you are looking to change your eating habits, I wanted to share with you today 5 healthy alternatives to SUGAR

Continue Reading

3 Easy Ways to Detox on a Daily Basis

Dry Skin Brush

Today, let’s talk about 3 easy ways to detox on a daily basis. These practices are really easy to incorporate into your daily routine and they will not break the bank (very important too!). Why is it important to include some form of detox practice into your daily routine, you ask? Well, because it not only assists your body in its own daily detoxification process, but it also enhances the removal of toxins and waste from your body. This further ensures that your immune system stays strong, that you age more gracefully and, as a bonus, you will have more energy. Awesome, right? Now, let’s take a closer look at your new favorite detox tools.

Continue Reading

Top 5 Apps to Improve Your Health in 2016

Top 5 Apps to Improve Your Health in 2016

So, a new year has begun…  and with that comes, for so many of us, many “new” plans: new opportunities, new ideas, new goals and, you guessed it, new resolutions!

Whether or not you are a fan of new year’s resolutions, it is always a great idea to take this time of the year to reflect on all that you have accomplished in the past year and to make an inventory of what worked for you and what did not. From that standpoint, you can then better decide whether or not you want to implement some new year’s “resolutions” or simply keep on working on older long-term projects, habits, and goals. It is with that idea in mind that I want to share with you today my top 5 apps  to improve your health in 2016. They will help you either build new health habits and stick to them or simply better manage your health routine.

Continue Reading

5 Reasons You Should Drink Herbal Teas

Herbal Tea

Who else amongst you, beautiful people, is an avid tea drinker or tea fanatic? Chances are not so many of you. Even with the rise of popular café chains, like Starbucks, Second Cup (Canada) or Gloria Jean’s (Australia), my good ol’ friend Mr. Tea is still seen as the “uncool” kid on the block. Usually when people think tea, they think: boring, tasteless, or grandma drink (if you don’t, then all the better!).

Let me tell you why I LOVE  herbal tea and why you should definitely give this drink, made of pure and natural herbal goodness (if well chosen), a try and even incorporate it into your daily habits! As a matter of fact, I can give you 5 reasons why you should drink herbal teas. Aside from the fact that they are far more beneficial to your health than your usual mochas, lattés and hot chocolates (especially if purchased at the big chains mentioned above), they come in so many different tastes and flavours that you will wonder why you had not given them a try earlier on.

Whether you are a hardcore coffee fiend or you already enjoy a cup of tea on the regular, the 5 health benefits outlined below will definitely convince you to at least give herbal teas a go or even more so to adopt them for the rest of your life!

Get yourself a nice cup of “herbal” tea and get comfortable…

Continue Reading

How to stay healthy and fit while travelling

IMG_5624

Travelling is more often than not synonymous with chilling on the beach, relaxing and sipping on some fancy tropical cocktail while enjoying a beautiful sunset. There are, of course, the hard-core adventure-seekers kinds of travellers out there as well; but for most of us, travelling is the perfect excuse to relax, unwind and not do anything too hard or physically demanding. Am I right or right?

However,  because maintaining a workout routine (or good amount of physical exercise) is essential to your well-being, good mood and overall health, I want to show you today: how to stay healthy and fit while travelling. 

Continue Reading

3 Easy Ways to Improve Your Digestion

tummy

 

Ever heard of the “itis”? Or more generally known as the “food coma” ?

It is the general state of fatigue, lethargy and sleepiness, which often follows a big satisfying meal. Many people experience these symptoms, plus belching, gas and bloating after they eat. Little do they know that these are signs of improper or malfunctioning digestion.

When food is properly combined and digested, it should leave you feeling satisfied but also full of energy and vitality. When you overeat or consume overly processed foods, it puts a lot of stress on your digestive system and requires a LOT of energy for your body to properly digest them and assimilate the nutrients present in these foods.

Healthy digestion is essential for your overall health. Indeed, if you do not digest your food properly, you will not assimilate essential nutrients that your body needs to properly function and fight off diseases and illness. In other words, no matter how healthy and organic you eat, if your digestion is a mess, all these nutrients will pass right through you and your body will be left depleted and “hungry” for more.

Thankfully, they are many things you can start implementing today to enhance your digestion and therefore ensure a better assimilation of the essential micro and macro nutrients that fuel your body. Today, I give you 3 easy ways to improve your digestion.

There are of course, many other ways to improve your digestion naturally. However, I wanted to share with you my favourite 3 and the ones that I have found to be the most efficient with my clients.

Without further ado, here are:

3 Easy Ways to Improve Digestion

1. Lemon water in the morning & proper hydration

water

 

Start your day with a glass of warm water and squeeze ¼ lemon juice or pour 1 Tbsp of apple cider vinegar in it. This will promote the secretion of gastric juices in your stomach and assists your liver in detoxification pathways, both of which will enhance your digestion for the rest of the day. Also, make sure you drink enough water throughout the day to continue to improve and support your digestive processes. Drink water in between your meals so as to not dilute your stomach gastric juices, which would further hinder proper digestion.

2. Eat an abundance of leafy greens & fibers

vegetables & fibers

 

Fruits and vegetables, especially leafy greens (i.e. spinach, kale, chard, collard greens, etc.) are loaded with vitamins, minerals, enzymes (if eaten raw or slightly sautéed/steamed) and fibers, which are extremely beneficial to your digestive tract. They clean your intestines, ensure proper elimination of toxins and keep everything moving. These are all beneficial to your overall health and body metabolism. So load up on them ;).

3. Relax!

relax

 

Your body is either in a “fight or flight” mode (when you are stressed out) or a “rest and digest” mode. It cannot be doing both. So when you are stressed out, or eat in a hurry, your sympathetic nervous system (“fight or flight mode”) gets activated. This means that your heart beat starts to accelerate, your blood vessels get constricted, you get sweaty palms and your body directs most of its energy away from the digestive system to prepare for a potential dangerous situation. If you eat in that state of stress (whether you are consciously aware of it or not), your digestion can get severely hindered. This often causes indigestion, bloating, constipation and improper assimilation of nutrients (if any at all). So, please do yourself a favour and take the time to relax before and during your meals. Carve out some time during your day to simply eat and restore. You will be left with a lot more energy for the rest of the day.

There are, of course, other helpful healthy tips to improve your digestion. But for the purpose of this post, I have chosen only 3, which should be easy for you to implement. If you have any other questions regarding your particular digestive health (as everyone is unique), please feel free to contact me.

To vibrant health,

Sarah.

 

Continue Reading
1 2 3 6